Remember Ladies and Gentlemen, for best results, you need to do strength-training exercises with enough weight to challenge the muscles (while still being in control for safety) BEFORE going onto compound multi-joint functional exercises. Ladies, your breasts will not get smaller by working your chest muscles, lowering your caloric intake does that. You will, however, make your pectoral muscles strong which in turn will help lift whatever your breast size you are naturally. By the the same token, you will not increase your breast size by doing chest exercises either, you will do that by eating excessive calories. I recommend doing chest exercises 3 times per week on non-consecutive days and on the same day you work your triceps muscles (coming soon).   


Dumbbell chest press on a bench, then on a ball... 
1) Beginners: Lie down on a flat bench with ears, shoulders, hips and knees all in proper alignment with each other. 2) The feet must be shoulder-width apart and the toes must point straight ahead.
3) Hold two dumbbells at chest level.
4) Press the two dumbbells straight up in the air and then lightly together by extending your elbows and contracting     your chest.
5) Hold that position for a count of one
6) Now SLOWLY for a count of 4 bring back the dumbbells towards your body by flexing your elbows. 
7) Try to complete 3 sets of 8-12 repetitions depending on the weights you choose.The last 3 repetitions of each set     should be challenging for maximum results. 
8) For those at an intermediate level: Complete the above but lie on a stability ball rather than a bench.
9) To make this exercise even more challenging press using alternating arms or single-arm, meaning you work one       arm for 3 sets and then the other arm for 3 sets.


Push-Ups... 
1) Assume a push-up position. Draw in your navel towards your spine and keep your gluteal muscles tight and             contracted.
2) Keep your pelvis in a neutral position while slowly lowering your body toward the floor (but not touching it) by           flexing your elbows and retracting and depressing your shoulder blades.
3) Push back up to the starting position by extending your elbows and contracting your chest. Do not let your head     jut forward.
4) For beginners, you may do this on your knees or with your hands on a bench or with your hands on a wall while       your feet are on the floor.
5) For those more advanced, place your lower body extremities on a ball or place your hands on small balls or         place your hands on a stability ball.

******DO NOT allow your lower back to arch with your stomach falling towards the floor. This would mean that you have weak core stabilizer muscles so you should follow the beginners variations.***** I will discuss proper core-strengthening exercises shortly.

More CHEST exercises in my next blog including chest exercises for POWER!

 



  

The right program will produce optimum levels of the following six elements:

1) Flexibility


2) Endurance


3) Neuromuscular control (coordination)


4) Changes in body composition


5) Strength


6) Power


***To AVOID INJURY, adaptive programs should include carefully planned cycles through different stages of training and allow enough rest and recuperation time. These programs include many benefits such as:


~Improvement in the efficiency of the cardiovascular system


~Beneficial hormone and cholesterol adaptations


~Decreased body fat


~Increased metabolism


~Increased muscle, tendon and ligament strength


~Increased cross-sectional area of muscle fibers


~Increased bone density


~Increased neuromuscular control (coordination)


~Increased endurance


~Increased strength


~Increased power


***Stabilization is the human body's movement system's ability to provide the best dynamic joint support in order to sustain correct posture during all movements. This means getting the correct muscles to "fire" with the proper amount of force, in the correct plane of motion and at the right time. High levels of muscular endurance are necessary for optimal recruitment of the "prime moving muscles" in order to increase "concentric" (lifting phase) force production and reduce "eccentric" (lowering phase) force.***


Ladies and gentlemen, please stay tuned for details on how to do CHEST exercises and why they are so important!

 


 

Yesterday, the power of one became the power of many as a cover photo of me taken in January of this year in my adopted city of downtown San Francisco was discovered and then shared from San Francisco to New York to New Jersey and then to Nashville, Tennessee! Thank you all so much for all your kind words regarding my appearance, however now I would like for all of you to put aside for a moment what I look like and think about what it represents and what it can mean for you, your health and your quality of life.

What you saw yesterday is real, all natural and equipped with all original parts and labor. If you read in the bio section of this website you will learn that in 1996 an unidentified airborne viral infection made its way into my bloodstream and caused Multiple Organ System failure as a result of Septic Shock. Many of you yesterday were stunned because you all saw me as the picture of health at every Teaneck High School Class of 1980 reunion since 1990, but of course 1996 fell in between reunions so no one was the wiser. On February 14, 1996 I fell critically ill and was put on life support immediately. My husband Hal was told I had a 10% chance of survival and despite what little chance I had, I not only survived, but I truly thrived.

What most of you do not know is that by Dec 1989 I had gained over 50 pounds as a result of eating very unhealthy food, drinking too much soda and not exercising at all. When Hal and I received the notice in the mail that the Teaneck High School Class of '80 reunion was coming up in May of 1990 I looked in the mirror and thought there was no way I could attend. Then something came over me. I wanted to see all of you very badly so I knew I had to take action. On that day in the Fall of 1989, I made a complete 180 degree turn which included the following:

1) I replaced all soda and juices with WATER both still and sparkling.


2) I began to EAT a much greater VARIETY of fruits & vegetables every day including all varieties of berries.


3) I now consumed only non-fat or low-fat milk, Greek yogurt and cottage cheese.



4) I now consumed mostly whole grains in the form of Wheaties brand cereal, brown rice and other whole grains for much-needed daily fiber intake.


5) I began a daily program of "upright" cardiovascular and a 5-day anaerobic training regimen at home. I purchased an Alpine Stairclimbing machine, free weights and a mat. I learned how to lift by watching a cable TV program at the time with trainers on the beaches of Hawaii showing proper form and technique. The key to my success was slowly but surely increasing the intensity, duration and resistance and all this while my then two-year-old was napping.


***On certain occasions, such as a wedding, birthday party, or a gala event then deviating from this is fine, but only 4-6 times per month.***


I lost the 50 pounds in time for the ten year reunion in 1990 and everyone complimented me on how I looked, but this is NOT really a weight loss story. It is rather a story of survival when six years later, Valentine's Day 1996 almost became my last day on earth. After 29 days in the Intensive Care Unit my expert New York Metro area physicians agreed that my very healthy and fitness-oriented lifestyle which included intensive cardiovascular and anaerobic conditioning as well as proper nutrition in all likelihood saved my life! I would take it one step further and say that the notice in the mail arriving in the Fall of 1989 announcing the upcoming ten year reunion was an integral part of saving my life as it "forced my hand" and prompted me to take action immediately!


My message is geared to everyone but especially to the Teaneck High School Class of 1980 who unknowingly prompted me to take action. Now at age 52, I am healthier and stronger than I have ever been at any age and all this via proper cardiovascular and anaerobic exercise while EATING good, solid and proper nutrition!

It is NEVER about getting up from the table hungry, but rather it is about FUELING your body properly to work for you! My focus is on maintaining proper organ function, creating strong muscles, building strong bones and having the energy to live life to its fullest!


Stay tuned for more more INSPIRATION, MOTIVATION and EDUCATION!

Mechanical specificity refers to the movements and the weight placed on the body. For example, to develop muscular endurance use lighter weights (but not too light since lifting too easy will result in a virtual waste of time) and high repetitions. To develop maximal strength use heavier weights (while always maintaining proper form).

Neuromuscular specificity refers to the speed of the contraction and the exercise selected. For example, to develop higher levels of stability while pushing, chest exercises must be performed with controlled, unstable exercises at slower speeds. This would require lying on a stability ball rather than lying on a standard bench (this variation is for more intermediate to advanced individuals, but with time, practice and diligence, you can get there safely). In order to develop higher levels of strength, these exercises must be performed in a more stable environment with heavier weights to emphasize prime moving muscles. In order to develop higher levels of power, you must use lower weights, with higher velocity contractions which must performed in a plyometric fashion (exercises which generate quick, powerful movements such as utilizing a forceful soccer ball throw).

Metabolic specificity refers to the energy demand placed on the body. In order to develop endurance the training must include longer bouts of exercise with very little rest between sets. This type of training uses aerobic pathways (requiring oxygen) to supply energy for the body. In order to develop maximal strength and power, training will require longer rest periods so that the intensity of each bout of exercise will remain high. Energy will now be supplied mostly through anaerobic pathways (oxygen not required).

***Mechanically, the body burns more calories when exercises are performed while standing and using moderate weights. 

***From a neuromuscular standpoint, the body burns more calories when more muscles are used for longer periods in controlled, unstable environments.

***Metabolically, the body burns more calories when rest periods are short in order to minimize full recuperation. This would include weight-lifting exercises performed in a circuit fashion with virtually no rest in between sets.

Stay tuned for specific exercises to illustrate all of the above!
  

Once you have received clearance from your trusted physician to begin a comprehensive strength-training program be sure to understand the Principle of Specificity also known as the SAID Principle which stands for Specific Adaptation to Imposed Demands. In other words, the body will adapt specifically to to the type of demand placed on it. In order to become stronger you must attempt to lift heavier weights while still maintaining proper form. If you cannot even do one repetition then choose a lighter weight and then move on to the higher weight when you feel you can lift it. If you can repeatedly lift heavier weights for example, then you will achieve higher levels of maximal strength. However, if you lift lighter weights for many repetitions, then you will achieve higher levels of muscular endurance. Tune in to my next blog where I will discuss Mechanical, Neuromuscular and Metabolic Specificity and how understanding these principles will help you achieve your fitness goals safely and successfully!  

The first thing you should be aware of is that not all personal trainers are created with equal abilities. Although one may be a very nice person that is certainly no guarantee that he or she is qualified to guide you safely through a complete strength-training regimen correctly. The fitness industry is NOT regulated so you must check the credentials and experience of any personal trainer before you sign up. Remember that commercial gyms have one goal and that is sales, not necessarily your safety. If you choose to have a trainer come to your home or office or perhaps train in a private studio you still have to check credentials. I strongly recommend obtaining the services of a personal trainer certified by the National Academy of Sports Medicine (NASM) since they not only require more fitness and training knowledge on the part of the personal trainer, NASM also requires a sit-down two-hour proctored exam with re-certification every two years and continuing education. NASM represents legitimate and very well-respected certification. After you have been cleared by your trusted physician to begin a strength-training regimen first READ about proper form and technique. My next blog will have specific lifting tips...... 

Osteoporosis is the most common type of bone disease where bones become weak, fragile, brittle and more likely to fracture or break. Most often the bones lose their density which is measured by the amount of minerals and calcium in the bones. The right daily food plan including plenty of calcium and vitamin D enriched foods along with both weight-bearing and strengthening exercises can help prevent bone loss and strengthen bones already weakened.

To help decrease your risk of osteoporosis, exchange your sedentary lifestyle for an active one with a variety of weight-bearing exercise such as brisk walking, hiking, dancing and weight-lifting which is particularly advantageous for creating healthy bones. (I will explain how to go about learning proper weight-lifting form and technique in my next blog!)

Limit or eliminate alcohol. Excessive alcohol consumption interferes with the body's ability to absorb calcium required for healthy bone mass.

Do not smoke! Researchers know that tobacco contributes to weak bones in addition to all the other serious health issues plaguing smokers.