After age thirty, both men and women begin to lose muscle mass and bone mineral density unless specific steps are taken to build back what is lost and to help prevent further loss. Although women lose muscle mass and bone mineral density at a faster rate than men, individuals of both genders will be adversely affected unless they take decisive action. Men and women, regardless of age or fitness level, can take immediate steps to help counteract and dramatically slow down the aging process.
We do not have to allow the passage of time to dictate quality of life or longevity. The most effective way to prevent both muscle wasting and the loss of bone mineral density is to engage in compound, multi-joint progressive weightlifting exercises using free weights. The term progressive, as it applies to exercise, refers to gradual progress occurring step-by-step and in stages, such as learning how to lift a pair of five-pound dumbbells safely, and, once mastered, progressing to a pair of eight-pound dumbbells, followed by a pair of ten-pound dumbbells, and so on. Progressive weightlifting recruits muscles, bones, and connective tissue to work together against gravity, thus enabling them to become stronger, healthier, and more functional. The disuse of joints can be just as damaging to quality of life as any illness or injury associated with the joints. The key to protecting the functionality and longevity of joints and the entire musculoskeletal system is to balance progressive weightlifting with sufficient rest and proper whole food nutrition. Strength-training machines found in commercial gyms do not provide the most effective and efficient anaerobic workouts because the machines assist users in executing the movements. By contrast, free weights effectively recruit the agonist muscles (known as prime movers), the synergist muscles (assisting the prime movers), the stabilizer muscles (stabilizing and supporting the body while the prime movers and synergists work together), and the antagonist muscles (performing the opposite action of the prime movers). Strength-training machines may sometimes be useful, however, in very specific exercise programs, serving the needs of those new to weightlifting as well as individuals recovering from illnesses and injuries. Lifting free weights allows the human body to summon its own energy and power to lift and is essential in training the body to work as one unit in daily functional activities. The key is to learn how to execute proper form and safety techniques in an environment conducive to successful outcomes, such as in the comfort and safety of a properly-equipped private studio. Excerpt from my book GET A C.L.E.W. FOR LIFE! (The Definitive Guide to Optimizing Health and Fitness for a Lifetime Based on the Program Climb, Lift, and Eat Well®) By Audrey Lasky, MS EDU (NASM-CPT FNS) Copyright © 2017 The Audrey Zeitouni Lasky Company LLC
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The most effective forms of cardiovascular exercise involve non-weight-supported (hands-free) modalities, such as climbing stairs, hills, or sidewalks on an incline, because these force the heart (aka cardiac muscle) to work harder to pump life-sustaining oxygen and nutrients throughout the body and brain. Our large muscle groups: (hips, thighs, and gluteal muscles) and the entire core musculature work together to keep the body upright and moving. Climbing on our own two feet effectively maximizes cardiovascular and cognitive health by delivering exactly what the heart and brain require to become strong and efficient. The moment we hold on to handlebars, side rails, or walls, the challenge to the heart is markedly diminished. The work load executed by the large muscle groups of the lower half of the body is now significantly minimized as the hands and arms of the upper half work to support the weight of the body. The exercise is now severely compromised, much less challenging, and much less effective. Although we are climbing more slowly by not holding on, the exercise is now very effective because we are also working against gravity. (Light-touch fingertips may be used for safety as long we maintain good posture with our shoulders back and down.) Climbing also has the distinction of being a highly effective yet low-impact modality since the cardiovascular and musculoskeletal benefits are achieved while ascending, not descending. The knee joints become stronger as the individual climbs upward against gravity. (The key is to descend very slowly if you are using stairs. This will help protect the knee joints.) Effective cardiovascular exercise is not simply about getting our heart rate up, as is so often heard. Rather, it is about how we get our heart rate up. After all, watching a horror film or taking final exams without studying beforehand could very well cause heart rates to skyrocket, but neither of these activities would do anything to improve cardiovascular health. When we take proper care of the body, the brain follows. What fuels and sustains the body fuels and sustains the brain. If, however, we only engage in what we believe sustains the mind, then both body and brain deteriorate. By regularly engaging in effective and progressive cardiovascular exercise, we not only protect and maintain both body and brain, we also create peace of mind. We are then free to enjoy other activities, physical or mental. Since both body and brain require adequate amounts of oxygenated blood and nutrients to function well, we achieve cardiovascular health most effectively by engaging in a non-weight-supported modality. Excerpt from my book GET A C.L.E.W. FOR LIFE! (The Definitive Guide to Optimizing Health and Fitness for a Lifetime Based on the Program Climb, Lift, and Eat Well®) By Audrey Lasky, MS EDU (NASM-CPT FNS) Copyright ©️2017 The Audrey Zeitouni Lasky Company LLC To move forward, we must first clear our lives of all that holds us back from enjoying the life we want to lead. There is much we can learn from a tiny sailboat as it makes its way across San Francisco Bay. It does what it must to cross the bay safely and successfully.
Learn how to optimize health and fitness safely at home, at the office, and during business and leisure travel in my new book GET A C.L.E.W. FOR LIFE!® "CLIMB, LIFT & EAT WELL..."® On this July 4th Independence Day...
In one of his greatest speeches, our beloved President Kennedy put forth the following thought eloquently and powerfully before his audience and the American people: "Ask not what your country can do for you. Ask what you can do for your country." - President John F. Kennedy Let us "do" for our country by taking care of our health and the health of our loved ones. Neither the government nor technology can do for us what only we can do for ourselves. "CLIMB, LIFT & EAT WELL..."® 🗽🇺🇸 On this eve of Independence Day, declare your INDEPENDENCE from constant media nonsense and noise by purchasing my groundbreaking new book GET A C.L.E.W. FOR LIFE!©️ 🗽🇺🇸
Language is a powerful tool but only when it is used to help you, not take advantage of you. GET A C.L.E.W. FOR LIFE!®️ "CLIMB, LIFT & EAT WELL..."®️ CLIMB, LIFT, AND EAT WELL®️ represents the most effective program or "way to live" as I like to call it because it respects the brilliant design of the human body and brain. I have been writing extensively about this subject on my website since forming my own company in April 2014. I also copyrighted my manuscript GET A C.L.E.W. FOR LIFE!©️ more than a year and a half before I published the book so that the United States Trademark and Patent Office would have my signature copyrighted content, registered trademarks, and heartfelt personal stories since December 1989 in their possession. I have never wavered in anything I say or do since every word I speak and write is the absolute truth, the whole truth, and nothing but the truth. These days, however, the media is overflowing with anything but the truth.
We have the power to STOP the continuous flow of misinformation and disinformation designed to rob us of our precious time and money by not wasting another moment believing in pseudoscience, junk science, and pure nonsense. Erroneous and misleading content continue to spread like wildfire in both print and digital media. Examples include deceptive articles paid for by sponsors who try to sell us meaningless ideas, products, and services with no basis in reality regarding how the human body functions and responds to exercise and whole food nutrition. Although on a few occasions media outlets may "mix in" SOME valid content, especially valid content "stolen" from honest and hardworking authors such as myself, the public can no longer trust either print or internet publishers and media sites. As the saying goes by the Greek philosopher himself: "A liar will not be believed even when he (or she) speaks the truth." - Aesop ~ 600 BC Print and online publishers of so-called health and fitness content have made a mockery of the public by promoting what they are PAID to promote whether based on facts or fiction. These unscrupulous purveyors of erroneous content cannot walk back all the nonsense designed to confuse the public. You will also NEVER see "click-bait" on either my website or social media sites. I only teach and promote content based entirely on anatomy, physiology, and EMPIRICAL evidence, NEVER the erroneous and misleading content that sponsors pay internet and print media sites to publish. Just because content exists on the internet does not make it factual since the internet is littered with erroneous content. Readers must beware. Mediocre and virtually useless modalities include, but are not limited to, stationary cycling of any kind, Pilates, yoga (as a form of brief static and dynamic stretching this is usually fine, but yoga does not meet the criteria to be labeled as cardiovascular exercise and does not constitute weightlifting with external loads required to strengthen muscles, bones, and joints), barre classes, juicing, smoothing, shaking, and the barage of virtually useless supplements. Media outlets and publishers are PAID by sponsors to promote these inferior products and services because they are easier to promote, manufacture, and sell. To add insult to injury, the purveyors of all this nonsense largely believe that the American public is "not smart enough" (not my opinion) to realize that they are being misled and outright deceived. You can send a strong message to companies who thrive on the public not knowing the truth by making today the FIRST DAY OF THE REST OF YOUR LIFE! Find out the truth in my groundbreaking book GET A C.L.E.W. FOR LIFE!®️ where for $29.99 you can have a beautifully photographed hardcover testament to what really constitutes quality of life and longevity arrive at your door in just 3 business days from San Francisco. My book is your daily guide to a long and enjoyable life with inspiring and educational stories, detailed exercise instructions, and photos of me doing all the exercises in my home. You will also enjoy preparing and eating my delicious and satisfying recipes which come with a very special story. The truth is beautiful and so are you. Do not let the media or print and online publishers take advantage of you any longer. The media and those in publishing lie about virtually everything, especially health and fitness. Visit The Audrey Zeitouni Lasky Company website to purchase the book written with respect for both you and your loved ones. GET A C.L.E.W. FOR LIFE!®️ "CLIMB, LIFT & EAT WELL..."®️ (Photo of me at San Francisco's landmark Fairmont Hotel at the beautiful staircase used in the epic film Gone with the Wind.) CLASS IS IN SESSION in California but the content is "real" and going out into the world with honesty, integrity, and a New York attitude:
Never blame the messenger who delivers righteous knowledge but instead take action against the messengers who flood the airwaves with misleading and deceptive content. It is time to walk away from mediocre modalities. In my new book GET A C.L.E.W. FOR LIFE! I explain why stationary cycling of any kind and Pilates are a theft of our precious time (and money) and why yoga cannot possibly replace on-your-feet cardiovascular and progressive weightlifting exercise. Engage in brief static and dynamic stretching after climbing and lifting. When human beings at any age or fitness level complete the full range of motion of any exercise they improve flexibility and balance just as much, if not more so, than exercising with no external weights at all. The key is to begin with one pound if necessary and to increase the load gradually over time and to stand for as many of the exercises as possible. By the power vested in me for life by the New York State Department of Education, I can state with certainly that the human body still requires what it did two millennia ago (2,000 years). Visit The Audrey Zeitouni Lasky Company website to purchase the beautiful color hardcover which arrives to your door in just 3 business days from San Francisco nationwide. (Amazon kindle and Apple digital also available.) GET A C.L.E.W. FOR LIFE!®️ “CLIMB, LIFT & EAT WELL…"®️ C.L.E.W. STUDIOS is the groundbreaking concept I created to serve the needs of human beings of all ages and fitness levels at home, at the office, and when traveling. Whether you can lift one pound or 100 pounds, the movements are virtually the same. The key is learning how to CLIMB and LIFT correctly and safely. CLIMBING on our own two feet, LIFTING free weights progressively, and EATING WELL via healthy and satisfying whole foods create the synergy required for all humans to achieve and maintain optimum health and fitness throughout life. The beauty of my trademarked program “CLIMB, LIFT & EAT WELL...”®️ is that it is based entirely on anatomy, physiology, and empirical evidence. In other words, I teach and promote the truth. You can make my C.L.E.W. STUDIOS concept a reality by following the practical and sustainable guidelines in my book GET A C.L.E.W. FOR LIFE!®️ where I detail what really constitutes optimum health and fitness for all human beings for a lifetime. Give yourself and your loved ones the gift life.
C.L.E.W. STUDIOS - EXCELLENCE AND AUTHENTICITY DELIVERED WITH FINESSE™️ On this Flag Day, I reflect upon the words of wisdom of three very wise gentlemen. The late President John F. Kennedy, Dr. Martin Luther King Jr., and Robert F. Kennedy were honorable, brilliant, and carried powerful messages we need today more than ever. Although each of them had vision, they never could have imagined a 21st century where the righteous knowledge based on our ancestors and the brilliant design of the human body and brain would be virtually silenced for nefarious reasons. Do not allow the "entities" who thrive on misleading and deceiving the public to waste another moment of your life. Visit The Audrey Zeitouni Lasky Company website homepage to purchase my book GET A C.L.E.W. FOR LIFE!®️ to read what this old-school New York educator has written. No fads, no nonsense, just TRUTH, JUSTICE and the AMERICAN WAY!🇺🇸️🗽
Knowledge is power but only if that knowledge is based entirely on empirical evidence, not opinion.
For a quality, powerful daily guide to a life well-lived you can purchase my book in hardcover, Amazon Kindle or Apple Digital by visiting the homepage of this site. GET A C.L.E.W. FOR LIFE!®️ “CLIMB, LIFT & EAT WELL...”®️ ~ Audrey Lasky MS EDU NASM-CPT FNS |
Audrey"Let's PREVENT what we can and BE COMBAT-READY for what we cannot as we ENJOY and make the most of every single day!" Archives
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