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Article from Current Newsletter
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| The Kettlebell Posture by Dr. Jake Caldwell, DPT, CSCS, RKC (Link to Article) |
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"We all know how important good posture is, but how many of us feel that we truly understand what that is? As a physical therapist, I see many people from all ages, with various injuries, and in various stages of dysfunction. I can say that very few people, even high-level athletes with years of fitness training, have any idea what optimum posture is. Common conceptions of good posture are far removed from the optimum posture that we should all strive to achieve. In this article, I hope to convey at least a basic understanding of what optimum posture feels like and what to do to achieve it..."
http://www.dragondoor.com/articler/mode3/489/
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Articles from Previous Editions of the CES Newsletter
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| Breathing Disorders from Personal Training on the Net (Complete PDF File) |
"It's hot and maybe humid. The game, match, practice or race has been going on for some time and the athlete has been working hard and is getting tired. The athlete is drinking large amounts of fluid to combat his profuse sweating but then all of a sudden, he [or she] is struck with debilitating muscle cramps and can no longer compete and may even require medical attention. What happened? And more importantly, why does this only happen some of the time with this athlete and not to other athletes?..."
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| Chair Massage in the Workplace by Becky Pulju (Complete PDF File) |
"Did you know that CES' own massage therapist, Becky Pulju, is available to come to your place of employment and give massage? If you are in the skyway system, she can bring the massage chair directly to your workplace. All you need to do is call CES to schedule her for that particular day or days.
Slouching at a desk for prolonged periods often results in lower back pain. Typing on the computer and using the mouse can lead to neck and shoulder tension. Repetitive motion injuries, such as carpal tunnel syndrome, are common among office workers. A ten to twenty minute stress-buster massage relieves tension in neck, back, and shoulder muscles, reducing irritability and increasing productivity."
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| Dynamic Mobility Training by Eric Cobb Date Released : 02 Mar 2007 |
"In the training world, one of the “newest” popular ideas is that everyone needs mobility training. This is absolutely true! However, there is a clear lack of understanding in many circles of just what this means. The fact is, in order to use mobility training for your own benefit and improve results for your clients, you must..." Read more...
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Eating at Night from Personal Training on the Net (Complete PDF File)
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The old saying goes, "Breakfast for a king, lunch for a prince, dinner for pauper." But do you need to eat less at night (i.e., after 6pm)? The simple answer is no, you don't. Just make sure you don't overeat. Over consumption of carbohydrate or any food late in the day is the likely cause of weight gain related to nighttime eating..."
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| Energy and Health from Personal Training on the Net (Complete PDF File) |
"Very often, we get so caught up with the physical body that we forget to assess, evaluate, investigate or even acknowledge other dimensions that make up health and vitality. Patterns of emotional, psychological and spiritual stress combine in ways that affect the subtle energy systems of the human energy field that in turn begin to affect the human physical body..."
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| General Fitness Skills (Complete PDF File) |
Select the link above to read this list of general physical fitness skills.
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Healthy Aging by Karrie Osborn, Body Sense Magazine
(Complete PDF File) at Body Sense Magazine |
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"As the result of baby boomers crossing the 60-year-old threshold, more Americans are gingerly tiptoeing into their golden years than ever before. At the same time, modern healthcare is helping ward off life-shortening disease at a tremendous rate. The result is a growing population that is expected to live longer than any generation before; how they live their lives today, and massage and bodywork can be instrumental in helping the process be a graceful one..."
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| Junior Performance Program by Will Starr (Complete File) |
Less than 30 % of all 17 to 24 year olds can presently pass the minimum physical standards required to qualify for military service...
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The Kettlebell Swing – First for a Reason by Bill Fox, RKC
www.DragonDoor.com (Complete PDF File) |
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In The Russian Kettlebell Challenge Pavel quotes David Willoughby, a 1920s
weightlifting champion, stating that the 2 arm swing “brings into action and
develops practically every group of muscles on the back of the body and legs, and
a good many others besides…. If you have time on your schedule for only one
back exercise, make it this one…”.
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Massage and Body Image by Laurie Chance Smith,
See Massage & Bodywork Magazine |
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"How much time do you spend thinking about your body? Are the thoughts positive or negative? Body image can be affected by tangible physical factors.
In her book, Transforming Body Image (The Crossing Press, 1985), Dr. Marcia Hutchinson suggests body image has little to do with the physical body. "Image and reality are separate," she says. And if body image is a product of the imagination, Hutchinson proposes that it can also be changed using the imagination..."
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| Massage and Self-care by Becky Pulju (Complete PDF File) |
Here are just a few health conditions positively impacted by massage:
* Arthristis sufferers note fewer aches and less stiffness and pain
* Asthmatic children show better pulmonary function and increased peak air flow
* Burn injury patients report reduced pain, itching, and anxiety
* High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones
* Premenstrual syndrome sufferers have decreased water retention and cramping
* Preterm infants have improved weight gain...
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Massage for Seasonal Self-care by Mary Kathleen Rose. Body Sense" Magazine spring/summer 2009 edition.
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"How can massage and bodywork best support us throughout the changing seasons? Whether literal or metaphorical, the seasons represent times of differing needs and preferences." See the attached pdf file to discover "how each season can relate to a different style of bodywork."
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Massage NOW MORE THAN EVER by Nora Brunner
(Complete PDF File) at Body Sense Magazine, Spring/Summer 2009 Edition |
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"With the wild fluctuations in the stock market, financial sages keep giving the same advice: ‘Invest for the long term. Don't be alarmed by short-term losses.’ It's a good reminder that the best investments usually are ones that require foresight and patience. It's hard to keep in mind with all the scary headlines, but it's an enduring truth.
Never is investing for the long term more important than when you are making day-to-day decisions about your health. Every choice you make that favors your health and good habits today translates into better health tomorrow. There are short-term gains from taking care of your health to be sure, but the long-term benefits are not to be underestimated. Massage therapy as a preventive measure and as ongoing care can mean fewer visits to the doctor, as well as fewer co-pays, prescriptions, and over-the-counter medications."
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| Massage: The Key to Health by Laurie Chance Smith, Massage and Bodywork Magazine |
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"The notion of healing has always fascinated humans. And the healing power of touch, for both body and mind, has been recognized for millennia.
Ancient Egyptian artwork depicts doctors utilizing a relaxing hand massage, and the Greek healer Hippocrates, often touted as the father of modern medicine, suggested that physicians become adept at "rubbing" their patients to increase health.
Among the countless ways to maintain strength and vitality, "massage is the most
basic healing tool," writes Kristine Kaoverii Weber, author of Healing Self Massage..."
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| Muscle Cramps from Personal Training on the Net (Complete PDF File) |
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"Most people do not think much about breathing until it becomes difficult (i.e., when you're exercising, when you come down with a cold, etc). When you have a breathing disorder, you'll suddenly find yourself thinking about your lungs in ways you never did before, and you'll no longer take breathing for granted. Knowing what goes on inside the body helps. The more you understand about how the lungs work, the better you'll be at figuring out how breathing disorders affect you..."
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| Muscle Knots by Amanda Scott (Complete PDF File) |
Myofascial pain syndrome (more commonly referred to as a “knot”) is a tiny muscle spasm. In a knot, a few fibers are stuck in an isolated spasm. Being stuck in a spasm is very unhealthy for those muscle cells as they cannot receive the necessary levels of nutrients and oxygen. These knots present themselves as sore spots or sticking points in your range of motion...
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| Preventing Obesity in Kids by Marc Onigman, http://fitnessandkidz.blogspot.com (Complete PDF File) |
"Several bursts of exercise that last five minutes or more might be better for preventing childhood obesity than are intermittent physical activity sessions lasting four minutes or less throughout the day. 'If two children accumulated 60 minutes of daily physical activity, the child who accumulated more activity in bouts is less likely to be obese than the one who accumulated more of their activity in a sporadic manner,' said Ian Janssen, Ph.D., lead study author."
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Recipe: Breakfast from 4/27/2009 (Complete PDF File)
Recipe: Lunch from 5/4/2009 (Complete PDF File)
Recipe: Treats from 5/11/2009 (Complete PDF File)
Recipe: Dinner Salads from 5/18/2009 (Complete PDF File)
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In his book, Cooking for Health and Performance, Scott Hagnas provides many delicious recipes geared toward helping you with all types of athletic performance. We're sharing a few choices for breakfast, lunch, treats, and dinner in a four week series in our newsletter.
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| Single Nutrition Solution by Amy Goodson at MyTPI.com posted July 3, 2009 (Complete PDF File) |
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"Have you ever wondered what it would be like to eat foods that had only one ingredient, the food itself? Or in other words “a single food”. Could it improve your health, shape up your body composition, help you lose weight, and maybe even help you feel better?..."
http://www.mytpi.com/mytpi05/Health/article.asp?id=779
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| Stretching from 1441 |
"Do you know how to stretch the right way? Do you know when to stretch and the differences between dynamic and static stretches? Always warm up with dynamic stretches and end with a static stretch complex. Check out 1441's static mobility complex! Remember to do these after your workout!"
1441 Static Mobility Complex
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| Swinging Your Way to Strength by Tom Barrett (Complete PDF File) |
Read Tom's chronicle of how he developed his strength with a new 24 kg Kettlebell.
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By Melinda Beck
July 10, 2009
"As FDA Weighs Limits on Acetaminophen, Consumers Must Stay Alert to Prevent an Overdose"
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| Wellness Getaways by Nora Brunner, Body Sense Magazine |
"You already know the value of making time to get a great massage-why not extend that idea to spending time off doing things that are actually good for you? More Americans are taking wellness vacations that feature spa treatments, moderate exercise, healthy eating, and some light educational fare that's fun, yet practical."
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| What is Fitness? from Crossfit Journal (Complete PDF File) |
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Ryan, a Crossfit Certified Instructor, constantly challenges each of his clients to consider their own personal definition of fitness. Everyone has a slightly different view on being fit. What is yours?
To learn more and explore your concept of fitness, read the full PDF file of this article and then email comments and responses about your view of fitness to Will.
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What is Reflexology? from The Complete Guide to Foot Reflexology, by Kevin and Barbara
Kunz (Complete PDF File) |
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Reflexology is a unique method of using the thumb and fingers to stimulate more than seven thousand two hundred nerve endings in each foot. These nerve endings correspond to all parts of the body, including organs and glands. The hands and the ears may also be worked, however they do not carry the number of nerve endings as the feet, so a typical hour-long session is feet only. Hands and ears may be incorporated into a ninety-minute session.
Reflexology at CES
Did you know Becky Pulju, massage therapist at CES, is not only nationally certified in massage, but she has also received national certification in reflexology? If you haven't had a reflexology session before, get ready to completely relax. It's truly a treat for your feet.
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| You don’t know Squat without an “Active Hip” by Mark Rippetoe and Dr. Stef Bradford in Crossfit Journal Articles (Complete PDF File) |
| Squats are "powerful, safe and easy to do. Aim toes out, push knees to the side, arch the lower back, and blast off..." |
