LFN Health and Fitness Blog
Rotator Cuff...  (HTML)
Elbow Joint... (HTML)
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Hip Joint: Part One (HTML)
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Knee Joint Part 2: ACL Injuries and Treatment...
Exercise and Osteoporosis...
Proper Posture...
Training Children, My Approach Works...
Mechanics of the Flat DB Press...
Mechanics of the Front Lat Pull Down.
Mechanics of the Behind Neck Shoulder Press...
Mechanics of the Barbell Curl...
Mechanics of Dumbbell Lateral Raises...
Mechanics of the Hack Squat...
Mechanics of the Leg Press...
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LFN Health and Fitness Blog

It's almost Fall..........

by Tracy Anderson on 08/21/15

Kids are back to school and summer is winding down. The days are getting shorter and the Holidays are only three months away. Use this time for yourself. Use this time to follow your diet, buckle down on your cardio and get your workouts in.

Plan your food for the day and think about when you'll get your cardio in for the day.

Follow rule #2: The five P's. Prior Planning Prevents Poor Performance.

Article "Exercising but Gaining Weight"

by Tracy Anderson on 11/12/14

In the news there is a study of 81 women,  who previously have not exercised, that gained weight when they started exercising. They not only didn't lose weight, some even gained fat.

First a study of 81 women is extremely small. Second, the exercise they did was 30 minutes of treadmill three times per week. And third, they were "told' not to change their eating habits, but were not monitored.

You will not gain muscle by walking on the treadmill alone. For those who gained fat, the more likely scenario is they increased their appetite and ate more of what ever they were eating before the study. Since they were already overweight, chances are their food intake sucked anyway. If they were eating decently, chances are they would not have been that overweight to begin with.

In my opinion this study should not even be presented in the news. Many who hear this will think that they can't lose weight no matter what they do. This is wrong. This study does show the importance of your diet. Without proper nutrition and exercise planning, you may not lose weight. Most people cannot cardio only their way to fat loss. It take's an entire approach.

Here is an article about the study.

http://well.blogs.nytimes.com/2014/11/12/exercising-but-gaining-weight/

 

The Fall crud....

by Tracy Anderson on 11/05/14

The crud is going around. I have lots of cancellations because of sickness. It should go without saying, wash your hands several times a day and don't touch your face.

By taking your vitamins, eating right, exercising, getting enough rest and in general taking care of yourself, you can reduce the likely hood of getting sick, or at least minimize the affect.

Sign of a Stroke...

by Tracy Anderson on 09/17/14

We should all know certain signs of a stroke. If a stroke can be noticed early and treatment given, the affects can be greatly reduced.

Stroke symptoms include:
Sudden numbness or weakness of face, arm or leg - especially on one side of the body.
Sudden confusion, trouble speaking or understanding.
Sudden trouble seeing in one or both eyes.
Sudden trouble walking, dizziness, loss of balance or coordination.
Sudden severe headache with no known cause.

To recognize a stroke you can use the acronym FAST, which stands for:

Face-- Ask the person to smile. Does one side of the face droop?
Arms--Ask the person to raise both arms. Does one arm drift downward?
Speech-- Ask the person to repeat a simple phrase. Is their speech slurred or strange?
Time-- If you observe any of these signs, call 9-1-1 immediately.

More information can be seen at The National Stroke Association's website athttp://www.stroke.org/site/PageServer?pagename=symp

Word of the day is Consistency....

by Tracy Anderson on 08/22/14

Consistency is steadfast adherence to the same principles, course, form, etc.

Consistency is the key to fat loss, muscle gain and improved health. Everybody misses a workout, and nobody eats perfectly all the time. However to achieve goals you have to be consistent most of the time. 
Being consistent will set up am environment to allow your body to change to that environment. If you consistently eat pizza and skip breakfast, your body will lose muscle and gain fat. If you consistently eat right, do cardio and strength train, then your body will lose fat and gain muscle.
It's not rocket science you just have to be consistent.

Tracy's 10 rules....

by Tracy Anderson on 07/03/14

1) Do no harm

2) The 5 P's (Prior Planning Prevents Poor Performance)

3) Don't give unwanted advice

4) Never make the same mistake twice

5) Just because, doesn't mean
6) Keep business business
7) Lead by example
8) When in doubt follow your gut
9) The more you lay around the more you want to lay around
10) Know yourself and seek improvement

Bouncing, Jerking and joint pain....

by Tracy Anderson on 12/16/13

When you move through the exercise too quickly you will jerk the weights. It is your JOINTS that absorb this force and WILL lead to joint aches, pains and possible injury. SLOW down.

Marine Corps Birthday, Nov. 10 1775!!!

by Tracy Anderson on 11/08/13

Happy Birthday to my fellow Marines and remember to thank a Veteran on this Veterans Day. Our country owes all Vets a Thanks!!!

Sweet Potato Fries....Are they any good?

by Tracy Anderson on 10/17/13

Some have asked me about Sweet Potato Fries from restaurants. So I looked up Burger Kings Sweet Potato Fries and compare it to a regular sweet potato.

One ounce of sweet potato has 25 calories made up from 6 grams of carbs, 1 gram of protein and no fat.

One ounce of Burger King Sweet Potato Fries has 92 calories made up from 11 grams of carbs, 1/2 gram of protein and 5 grams of fat.

The regular sweet potato has about 10 mg of sodium, while BK's has 170 mgs. 17 times the amount.

So buyer beware, a sweet potato fry is not a healthy alternative. Half of their calories come from fat and have a large amount of sodium.

Regular sweet potatoes are rich in vitamin A,C, and beta carotene and potassium.

With some fiber and a low glycemic load, sweet potatoes are a great carb to add to your diet. Cod, sweet potato and broccoli and you have a great meal!

Pass this on and increase to number of readers.

Milk vs. Egg ; Who really wins?

by Tracy Anderson on 10/07/13

On TV there is a commercial from the milk industry called the protein war, between milk and eggs. Of course it shows milk beating eggs. While both are great proteins, it's not that simple. 

So let's compare:

1 oz. of skim milk to 1 oz of egg white. Skim milk has 9.8 calories per ounce, while egg whites have 13.4 calories per ounce. Neither have fat. Milk has 1.4 gram of Carbs, which are in the form of sugar. Egg whites have zero carbs. Milk has 1 gram of protein, and egg whites have 3.1 grams of protein.

So accordingly I declare EGG WHITES the winner, winner chicken dinner!!!!

Either way EAT BREAKFAST and start the day off right. 

Pass this on and help grow the audience. Thanks!

Bison, the other red meat!!!

by Tracy Anderson on 09/06/13

Food of the day is Bison. This is a decently lean red meat. One ounce of Bison has 50 calories, including 7 grams of protein and only 2 grams of fat, with no carbs. Bison, by caloric content, is about a third fat, which is pretty good for a red meat.

Just like beef, Bison has very good amino acid profile. Vitamin wise, it has a lot of B12 and Niacin. Minerals include Selenium, Zinc, Phosphorus and Iron.

Bison, baked beans and a salad with leaf spinach and you've got a great meal. Enjoy!

Listen up.....

by Tracy Anderson on 09/05/13

The healthy part of exercise is not the workout itself, but the way your body heals from the workout. The body will use the food you eat, good or bad, to heal itself. Feed it good and you'll get better results. Feed it poorly and you'll get poor results.

Quinoa, the super starch!!!

by Tracy Anderson on 09/03/13

Food of the day is Quinoa. This is a calorie rich starchy carbohydrate, with a good amount of fiber and some protein. One cup of cooked quinoa has 222 calories that has 39 grams of carbs, including 5 grams of dietary fiber. This food has 3.6 grams of fat and 8 grams of protein. Quinoa has all three branched chain amino acids and a good amino acid profile. Vitamin rich in folate, B6, riboflavin, and thiamin. Mineral rich in iron, magnesium and phosphorus, zinc, copper and manganese. 

Add quinoa with some fish and cauliflower and you will have a great nutrient packed meal. Enjoy!

Chicken Breast.. The Lean Protein Source...

by Tracy Anderson on 08/19/13

Food of the day... The old standard Chicken Breast, meat only and cooked. Each ounce has 46 Calories which include 9 gm of protein and 1 gm of fat, no carbs. This is a high protein packed food and very low fat. Chicken Breast is very rich in the 3 branched chain amino acids and Glutamic Acid. Chicken Breast also has Niacin, Pantothenic Acid and the mineral Phosphorus and Selenium.

Add this meat to most any meal and it will increase the Protein Density. This is a staple to a "Tracy" diet of moderate protein, low to moderate carbs, and low fat. Eat healthy!

Food of the Day: Onions (raw)

by Tracy Anderson on 08/02/13

Per every 1oz (28g) serving:

Onions contains 11 calories, less than 3 carbs with less than a gram of fiber and 0g total fat.

Onions are a good source of Fiber, Vitamin B6, Folate, Potassium, Manganese and Vitamin C.

It is also a good anti-inflammatory. Onions are rich in sulfur-containing compounds that are responsible for its strong odor and health-promoting effects such as it's cardiovascular benefits, bone support and the potential for improvement of blood sugar balance.

Gluten, Myth or Reality ??? (PDF)