Follow the Bouncing Bosu Ball

   Fitness trends come and go. The mid to late 1990's saw a new trend in fitness explode unto the market - stability balls. These came in the form of  full balls and the half sphere Bosu Balls.
The theory behind exercise orbs is simple:

1. Exercise balls force you to work harder to keep your balance
2. The balance issue causes you to rely on your core (midsection) more than usual thus causing greater strength adaptation for that important section of the body
3. A stronger core makes for better athletes and fitter people
4. Improved balance should make for a better athlete and fitter people
5. Hockey superstar Sydney Crosby has done extensive exercise ball training. Not only does he have phenomenal core stability and balance, he has a pair of arguably the strongest legs in any team sport. 

New studies suggest that  the benefits from this exercise
may be compromised using this Bosu Ball.

However there may be a new scientific take
on this matter. A recent study from the
University of Eastern Illinois studied the
effectiveness of Bosu Balls on balance and strength. This study concluded that:
extensive training on on Bosu Balls does not lead to any  statistically significant increases in core strength or balance when carried over to a stable surface!

   It has also been common knowledge that training on an unstable surface such as a Bosu Ball will compromise strength gains since greater loads can be lifted on a stable surface. Specificity also becomes an issue. How many sports or activities actually take place standing on a half ball?
   
   You may get some argument from Greg Harvey. Greg is one of Canada's most proficient and successful Fitness Trainers and is the C.E.O and proprietor of Fit N Well in Edmonton, Alberta, Canada. He points out that previous studies have shown that Bosu Balls are effective for core and balance training. Greg's own client data base  has documented case histories of improvements using stability balls as one of the training tools.  I went back to the research and tried to find out more.

• Previous scientific studies used mostly untrained test subjects.
•  Improvements in core strength and balance were noted. 
• Untrained individuals will respond to most training stimuli.  
• The recent study used trained test subjects.
• Trained subjects will likely have developed core strength and balance skills therefore improvement will be less than in untrained subjects.
• The studies used only the Bosu Balls in training. 
• Had they studied Bosu Ball training in conjunction with regular training on a stable surface would they have discovered improvements in strength and fitness?  

   It should also be noted that exercise science is a relatively recent and rapidly evolving field of study. At one time athletes were discouraged from lifting weights for fear that they would become
muscle bound. A juicy steak was considered the ideal pre-game meal. Menthol cigarettes were considered cardiovascular fitness enhancers. (or was that just my Dad's theory?) Now we mostly know otherwise. I would be hesitant to write off Bosu Balls just yet.

    I decided to sacrifice my body in the name of exercise science. I visited Greg Harvey in Edmonton and had him put me through a Bosu Ball regime. I am a formerly fit subject  compromised physically from years of overly competitive beer league hockey, club level amateur wrestling, and past bouts of zealous over training. These were my observations and physical experiences.

1. It was a brutally tough and challenging workout! 
2. Many of the exercises were difficult for me even without using extra resistance.
3. I could especially feel the deep layers of my abdominal muscles working during core specific movements.
4. The need to have a qualified professional such as Greg Harvey overseeing the workout was evident. Strike another blow for a need for Fitness Trainers.
5. I could see how Bosu Balls would be of essential benefit for injury rehabilitation. 
6. Caution and safety consciousness is important because of the instability of these half orbs.

   I could only conclude that Bosu Ball must have some significant value.  My abs haven't been that  gratifyingly sore for some time. My lower back muscles on the other hand were fatigued but not sore. That is a sign of a decent core session. I will definitely add the midsection exercises to my repertoire! My six pack will return to fight another day!
   Greg Harvey doesn't have his clients train exclusively on stability balls. It is but a portion of the complete workout. Greg suggests that work on stability balls can help someone break through a training plateau by strengthening the stabilizer muscles. Training on an unstable surface followed by stable surface training with heavier loads can also make for a good pre exhaustion type workout.
    Even if this apparatus does not transition completely to the functional demands of the client's sport or activity, it still provides variety and a form of cross training. Variety keeps the workouts from becoming monotonous. Cross training helps keep certain muscles from overuse and over development .That is part of the formula for a balanced training regime.
   Anyone living in the Edmonton region wanting cutting edge training should  contact training guru Greg Harvey at  www.fitnwell.com  Meanwhile it may be time for me to copy Sydney Crosby's stability ball centered, off ice hockey training program. My hockey comeback and the Ottawa Senator's Stanley Cup win are both long overdue.

Until Next Time,........Keep Fit

Greg Harvey demonstrates
Bosu Ball Crunches
Starting Position 1

Little Bobby Strong                                                                          







                                              

Mid Point Position  2

Finish Position   3
Flat surface crunches can't match this

                                                                                                                                                                      

Links
schwabe27.uwmfatloss.hop.clickbank
AudienceBuilder.ca
www.fitnwell.com
www.rabbitview/rabbitview-crossfit
                                               

Orange Juice: A Nourishing Nog of Nutrients or Satan's Sugary Saliva ?

Health Canada wants to zap orange juice from the Canada Food Guide. Actually all fruit juices now have a target on their back. This includes my favorite - cranberry juice.
The Canada Food Guide divides required eating into 4 basic groups:

1. Vegetables and Fruits: Orange juice or fruit juice is suggested as an alternative  to a serving of fruit.
2. Grain Products: Rice, quinoa, or ancient grains could be a substitute for those with wheat allergy or gluten intolerance.
3. Milk and Alternatives: Soy could fill in for those with lactose intolerance.
4. Meat and Alternatives: Vegetarians and vegans would have to ensure that amino acid needs are met with meat substitutes such as tofu and beans.

  The Canadian Society of Exercise Physiologists recommends that their certified Fitness Trainers suggest that clients follow the Canada Food Guide. The goal is to encourage sensible, moderate eating habits rather than having someone resort to radical diets or extreme food fads. The Canada Food Guide is a great tool such a purpose. Unfortunately, the message may not be reaching the unhealthy masses that most need to eat well.

  The powers that be in Health Canada have been listening to the experts in the field of nutrition and diet. They now want to eliminate orange juice and/or fruit juice as a substitute for an actual helping of fruit. Fruit juice lacks much of the fiber and vitamin enriched pulp of an orange. It is also high in sugar even though it is in the natural form of fructose. Some experts suggest that a tall glass of orange juice may contain more sugar than bottle of pop. The Horror! The Horror! 

I'm going to go out on a limb here and make some outrageous anecdotal and personal observations:

• People are not fat because they drink orange juice
• Children are not over weight or obese from guzzling fruit juice
• Orange juice does not cause diabetes although a glass of it may raise insulin levels. Interestingly many first aid courses suggest giving some orange juice to a hypoglycemic (low blood sugar) or a hyperglycemic (high blood sugar) casualty suffering a blood glucose related weak spell. 
• Orange juice is not a major factor in heart disease if it is even a factor at all
• Inactive and sedentary people usually choose a beverage of choice (or several of them) other than orange juice or fruit juice.

People have health and weight problems due to

• Genetics
• Sedentary lifestyle
• Sedentary lifestyle and electronic devices
• Poor eating habits and over reliance on fast foods, junk food, and processed food
• Stress

People with weight and health problems may drink fruit juice instead of eating fruit. I suppose that makes fruit juice a minor culprit. If Health Canada decides to drop this liquid from the Canada Food Guide, so be it. It will have only a slight effect on the real problems due to poor eating habits! The population with real issues likely doesn't read the guide.
No worries - orange juice will still maintain it's exalted position as a Vodka companion. 

Until Next Time,........Keep Fit  

It actually looks almost healthy from this angle!

Little Bobby Strong             









Links
schwabe27.uwmfatloss.hop.clickbank
AudienceBuilder.ca
www.fitnwell.com
www.rabbitview/rabbitview-crossfit

Are Treadmills Dangerous ?

    Are treadmills safe? This is a timely question.
   Just last week David Goldberg, a high tech executive, died from a treadmill accident while working out at a resort in Mexico. This has resulted in a torrential questioning of the safety of such apparatus.

   In all of my years of frequenting fitness centers as a customer, employee, or Fitness Trainer, I have never  actually witnessed a treadmill mishap. The only other fatality that I can think of was boxer Mike Tyson's 4 year old daughter getting caught in a power cord of a moving treadmill  and dying by strangulation.
   However after some research I have discovered that treadmill accidents are rare but do occur.
The reasons are obvious:

• The treadmill is an electrically powered apparatus with moving parts.
• State of the art treadmills have television screens or computer consuls attached. This can be a source of distraction. 
• Children have a tendency to want to horseplay on such machines. 
• Cheaper treadmills may be of inferior quality and more prone to slippage or break down.

  I have always considered treadmills to be a safe if somewhat mundane way of performing a running or walking workout. I always preferred to do my cardiovascular training in the great outdoors.
   However I can see the appeal of treadmills.

• It is a controlled environment
• You can set a steady pace on the treadmill and use it as a guideline
• Treadmills are effective for fitness tests since the pace can be controlled 
• There are no weather concerns such as ice, snow, rain or hail
• There is no running through back alleys or dangerous ghettos
• Concerns of potholes, gopher holes, and mud puddles are eliminated
• Your bony legs are safe from escaped junkyard dogs

There are some sensible precautions to take to ensure safety around treadmills.

1. Know where the safety kill switch is to stop the treadmill belt from moving.
2. Working out in a Fitness Center ensures potential help will be nearby in case of a mishap.
3. If you use your treadmill at home clear the rear of any clutter.
4. Don't place your home treadmill with a nearby wall behind it. You want a clear landing area just in case.
5. Don't exceed your limits. Treadmills were not designed for full out sprints.
6. Relax your body, drop your center of gravity and protect your head and neck if you do slip.
7. Lock home treadmills in a safe room inaccessible to young children
8. For best results, train on a treadmill under the watchful eye of a competent Fitness Trainer......Note that I said 'competent Fitness Trainer'.  I remember one of the few times that I unfortunately watched the reality T.V. show 'the Biggest Loser'.  A Celebrity Trainer berated a contestant to the camera for not being focused because she fell backwards off of the treadmill. This Celebrity Trainer was not in a close vicinity to her when the accident happened.  He should have paid attention to those under his supervision.  Fitness Trainers should always practice SAFETY FIRST!

      Treadmills are not dangerous. There can be some risk if attention and concentration goes lax.

Being sedentary on the couch can pose greater health risk over time than being on a treadmill.

Remember....treadmills are machines  -  not toys!
Always be attentive and vigilant to avoid missteps!
Those paint cans in the rear could add to a rough landing!

Until Next Time, .....Keep Fit          


Little Bobby Strong                                    

Links
schwabe27.uwmfatloss.hop.clickbank
AudienceBuilder.ca
www.fitnwell.com
www.rabbitview/rabbitview-crossfit

Justin Bieber : A Symbol of Healthy Living ????

   Brilliant!   Simply brilliant!

Adolescent pop star and heart throb of wailing teenage women, Justin Bieber, was featured on the cover of the April 2015 issue of Men's Health magazine. How can this be anything but a breakthrough for health and exercise science?  I can just envision the cutting edge workout regime that will appeal to the electronically addicted new generation. How about this challenging physical program?

• Fifteen bong hits a day (according to a housekeeper) from an arguably illegal herbal substance.  Could this be a new breakthrough in cardio-pulmonary endurance training? Is this how he maintains the high falsetto notes of "Baby! Baby! Baby!" or will he wind up sounding like Amy Winehouse?
• Have your bodyguards carry you up the Great Wall of China. That way there is no danger of over training!
• Throw eggs at your neighbors house. Throwing eggs is a compound muscle movement and a full body workout! Eggs are also a good source of protein.
• Mouth off and start a fight in a night club only to have your posse of bodyguards move in to finish the job. You get all of the adrenaline rush and warrior pride of being in battle without having to worry about actually getting hit back! 
• Drag race a sports car down a residential street in the early morning hours while you're under the influence. It sure beats plodding away on a treadmill! You won't hit any kids. They're inside playing video games!
• Guzzle a healthy supplement - sizzurp. Sizzurp is an opiate based cough syrup mixed with pop. GNC eat your heart out. 

   Men's Health magazine has really hit this one out of the ball park. The sedentary youth of today can relate to this type of celebrity model of health and vigor. Athletes and real fitness practitioners are yesterday's news.

   Okay! Okay! Enough of my sarcasm.  I'll give Men's Health magazine the benefit of the doubt

and here is why.

1.  The magazine business is competitive, cut throat and losing market share to the online world. You have to go with what sells.  A human train wreck grabs the attention faster than a cover picture of some unknown Fitness Trainer of the month.
2. Men's Health magazine is not totally about health. It is a hybrid of a muscle mag and a lad's mag along the lines of Maxim. Who can't benefit from an article on tips for scoring in a nightclub? How about tips on how to throw a punch or enjoy a good whiskey? These are things essential to the well rounded male!  
3. The articles on actual health for are usually informative and written in a manner that the layman can understand.
4. The April issue was called 'the Reinvention Issue'. In all fairness to a fellow Canadian, maybe this young man really is turning things around and this is not just a public relations attempt at positive spin.  I cynically believe that are are more serious addiction issues involved here that don't go away with a few yoga classes and a boxing lesson. Then again, a little is better than none. 
5. I did read the article in the library. (Hey, I'm only human. I can succumb to sensationalism too.) The writer, Oliver Brody, approached the interview like an investigative reporter rather than like a celebrity suck-up.  Mr. Brody was inquisitive and a true example of literary critical thinking.
6. The author also posed a question that many of us have asked. He asked why Mr. Bieber doesn't just disappear and reinvent himself. Why not get away from the pressure of celebrity. No real answer was given.
7. I'm sure this issue will be a big seller for Men's Health. If you don't sell you go out of business. If you go out of business you lose your platform for spreading the word of active living.
8. This edition also had a great article on poisonous box jellyfish. I won't go jumping in the ocean surf any time soon! 
9. The story on the 4 best types of running training was awesome as well.

         

   Magazines of this genre are easy and enjoyable reading. They may inspire you to become or stay active. You may receive some good weight training and healthy living tips. Keep reading them if you find they help you. Support the trade!

   However if you really want to keep current on exercise science and health get down to the local university medical sciences library. Check out the exercise science periodicals. Curl up with some back issues of Strength and Conditioning.

                                                      Check out.... MENSHEALTH.COM

Throwing eggs at a neighbors house! A full body workout!
Picture compliments of Thomas 'Tommy Gun' Drummond 

Until Next Time,.........Keep Fit 

Little Bobby Strong















Links
schwabe27.uwmfatloss.hop.clickbank
AudienceBuilder.ca
www.fitnwell.com
www.rabbitview/rabbitview-crossfit

The Fitness Trainer and the Senate Scandal

   There is a Senate scandal brewing in Canada! 
In the U.S.A. Senators are elected to represent their state. In Canada Senators are appointed by our head of state the Prime Minister in a model similar to the House of Lords in Great Britain.
The Senate was originally intended to be a 'chamber of sober second thought' to act as a check against any excessive ideology in bills passed by the elected House of Commons.
   The current accusations allege that bills of the dollar plus variety may have changed hands in bribery charges and overzealous expense claims. The Senator on trial is Mike Duffy, a former T.V. political newshound turned Senate appointee. So what we have is a political story involving possible bribery and misuse of taxpayer money. "How is this even news?" you might ask. Crooked politics
and shady bag men have been bedfellows since the first vote was ever cast. "Tell me something new!"
   What intrigued with this story was that a very small portion of the suspected misappropriated funds
were used towards the services of a Personal Fitness Trainer.  Mike Croskery is an Ottawa based Fitness Trainer with a B. Sc. in Human Kinetics. He is also accredited as a Certified Exercise Physiologist with the Canadian Society of Exercise Physiologists. He has extensive credentials in the fitness field.  He has also published books and pamphlets on fitness. He has worked with numerous sports teams. Kudos to Mike Duffy for realizing he needed such expert help with his fitness.
 
This is how this Fitness Training link to this scandal unfolded:

• Mike Duffy secured the services of Mike Croskery as a Fitness Trainer while Mr. Duffy was still a  political news icon.
• This Trainer - Client arrangement continued after Mike Duffy became a Senator. 
•  Instead of Mike Duffy paying from his own finances the billing was now being done to a consulting company that then invoiced the Senate. 
• Fitness Training fees are not considered Senate business.  
•  At Duffy's suggestion, the Fitness Trainer also began to bill for services as a consultant on 'Fitness for Canadian Seniors".
• Nothing appears to have ever been produced for the consulting for the senior's fitness idea. There was hopes for CD's or books but nothing materialized

   Did Mike Croskery show poor judgement by accepting payment from a questionable source?
Was he part of a bogus fitness for seniors consulting scheme?

   Cut the man some slack! Most Fitness Trainers do not have the luxury of being able to screen their clients financially. Do mob lawyers get condemned for defending clients of questionable character or for for taking payment of what may possible be dirty money? Why should Fitness Trainers be held to a higher standard?
My take on this scenario:

1. A Fitness Trainer agreed to a training contract with a well known client.
2. Such clients can boost recognition for the Fitness Trainer and possibly attract more high income potential.
3. The Fitness Trainer accepted in good faith that the reimbursement came from honest and lawful means. 
4. The Fitness Trainer agreed to provide consulting services with a Fitness for Seniors theme.
5. The Fitness Trainer received payment for the consulting services although nothing of substance ever materialized from it. 

   This particular Fitness Trainer may be guilty on point 5. He possibly accepted payment for a task that was never completed. Was this really his fault? The terms and conditions of this project seem to have been vague with no real goals,objectives or guidelines. Maybe this project was not dead but just very far behind schedule. Now that the Senator has been stripped of his duties, we will never know if a final product was pending.

   It would of course be wise for a Fitness Trainer to know as much about a client as possible. You want to deal with a person that is punctual, honest, and willing to adhere to your exercise program.
You also want to be sure that the potential client will be able and willing to pay in a timely manner with legally earned currency.  However we are exercise experts - not forensic accountants! 
Fitness Trainers rely on referrals, and initial  pre-screening interviews to decide on taking on new clients.  Red flags warning of financial impropriety may not be obvious or evident.
It is probably good policy to question payments of cash with purple dye or bloodstains.
   Who knows!  Maybe ex-Senator Mike Duffy will be found not guilty!  There is much evidence in his favor. There are also worse ways to spend tax money. The Old Duff will not go down without swinging back! 

A questionable fitness consulting payment?
Not necessarily!  

                    
Until Next Time,...Keep Fit


Little Bobby Strong













Links
schwabe27.uwmfatloss.hop.clickbank
AudienceBuilder.ca
www.fitnwell.com
www.rabbitview/rabbitview-crossfit

The Almost Perfect Day ?

What would be the ingredients of an almost perfect day? Let me think about this for a minute.
How about this?A morning coffee and breakfast by the ocean on a sun drenched day.

• A run in ankle deep water on a tropical beach.
• Reading a good sports book on the same beach under a hot sun. (Of course using a strong SPF sunblock.)
• A nourishing lunch on the patio by a pool
•  A hard muscle pumping workout just before supper
• A deep tissue massage
• An all you can eat salad bar and meal at a restaurant overlooking an exotic bay
•  An after supper hot tub outside surrounded by palm trees.
• A cold tropical beverage in front of a big screen T.V.
• What's this? They are actually showing amateur wrestling on television!
• After wrestling the world CrossFit Challenge is on.
• Finish the evening by drifting  off into a deep restful, uninterrupted slumber.  

Ring! Ring! Ring!
It is the sound of my alarm clock. I jump startled out of bed. I look out the window.
There is no sun-drenched tropical beach. There are no palm trees. There will be no morning coffee
under the palm trees. There will be no long run along the shoreline. There is no amateur wrestling on the tube!
   This is Ottawa, Canada in late March. Although it is theoretically early spring, it is snowing outside. Winter will not give up the ghost this year! 
   The hot tub at my fitness center is kaput once again. A run in six inches of snow does not compare with a run in the ocean surf. There is no CrossFit on T.V. I have to rush to work. I am out of cream for my coffee.  T.V. My cable is on the fritz so I can't even watch the hockey playoffs.
    I look skyward and shout out a self serving, soliloquy slurred slogan of Primal Scream Therapy.  Nooooooooooooooooooooooooo !!!!!
    
    Now let it go. Face reality. Bodies must be trained. Weight must be lifted. Muscles must be stretched.    Summer will soon be here - I hope!

Don't let the alarm clock ruin this near perfect day!

Until Next Time, .....Keep Fit

Little Bobby Strong



Links
schwabe27.uwmfatloss.hop.clickbank
AudienceBuilder.ca
www.fitnwell.com
www.rabbitview/rabbitview-crossfit





                                                                       

Cardio - Indoors or Outdoors?

   You see it at every fitness club. Men and women churning out miles and miles on the treadmills. Others use steppers or cross trainers. Not as many use the stationary bikes. Fewer still use the rowing machines. They walk, they run, they step - usually very slow in what they have been told is the
fat burning zone. 
   Others go hard or do anaerobic interval sessions that leave them drenched with effort. Group exercise classes are most often (but not always) held in an indoor environment. I have heard of marathon racers doing all of their training on a treadmill because they can more accurately gauge their effort and pace.
   My preference leans towards doing my endurance work outdoors. I have a mental tolerance on indoor cardiovascular apparatus such as treadmills, exercise bikes, step machines and cross trainers of about 5 minutes maximum. After that my brain gives up the ghost. I can't continue the task without
feeling the boredom set in.
    I am an outdoor cardio animal. I can't run anymore because of a hip injury but outdoors my capacity for bicycling , skating or cross country skiing is dependent on my pace and my fitness levels.
I prefer fresh air and green forest trails. I can escape when I am outside. I think back to my high school days. I would come off of wrestling season and start running track and field outside in the spring. As soon as I started running outside I felt refreshed and free!

   So is it better to do your cardiovascular workouts inside or outside? It is mostly a matter of preference or comfort. Many people do both and make their choices according to weather conditions and convenience.
     There are positives to indoor cardio most of them related to safety:

• No traffic to worry about
• No exhaust fumes
• Rain, snow, sleet, ice or sunburn are taken out of the equation except for the commute to the fitness center. Since Canada has just gone through 2 consecutive brutal winters, weather is a MAJOR factor!
• No thugs lurking in back alleys as you run, bike or roller blade
• Less likelihood of turning an ankle or blowing out a knee by tripping or hitting uneven terrain
• Stable environment for monitoring physiological improvements with built in monitoring devices on cardio machines
• No worry about nasty dogs, coyotes, or skunks

    For the outdoor cardio argument we have:

• Fresh air - maybe.  (Pollution can be an issue in many urban centers.)
• The sense of freedom of being outside.
• Sunlight. (Unless you lived in Canada the last 2 winters.)  
• Scenery. Trees, parks, rivers, lakes and green spaces.
• Supposedly trees can give off natural chemicals that are healthy to breathe in while exercising. 

    There is no right or wrong answer in this case. Every person has their own comfort zone.
Any exercise is usually better than being inactive.

This athletic couple prefers to do their cardiovascular training in the great outdoors.
The  setting is the Rideau Canal in Ottawa Canada -
The world's longest skating rink!

Until Next Time

Keep Fit!


Little Bobby Strong











Links
schwabe27.uwmfatloss.hop.clickbank
AudienceBuilder.ca
www.fitnwell.com
www.rabbitview/rabbitview-crossfit