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Nicole, a leader in the fitness industry has a wealth of knowledge and experience as a fitness professional. Nicole has proven herself with scientific-based programs that give results to all fitness level and ages. Her education and experience has enabled her to work with those in the medical field to leaders in the corporate world. Nicole has experience working with those who are disabled including amputees, paraplegics, stoke victims, cancer survivors and heart patients. Her specialty is designing corrective exercise programs, so that a strong foundation is built, providing injury free results.

Thursday, April 19, 2012

Your Fitness Newsletter-April 2012

Neck and upper back pain. A fat burning breakfast meal under 2 minutes. Appetite control, increased energy, and core nutritional needs.
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Helping Upper-Trapezius Pain

Does your upper back ever feel tight, as though you have “knots” in it? You may have an upper-trapezius strain, a common repetitive stress injury (RSI). An RSI is a condition usually caused by placing too much stress or strain on a joint or musculoskeletal tissue. RSIs are often associated with performing recurring motions, whether on a computer, on the telephone or in a sports activity.
What can you do about an upper-trapezius strain? Catherine Logan, MSPT, a physical therapist, certified personal trainer and Pilates instructor at Sports and PT Associates in Boston, explains the causes of this strain and offers suggestions on what you can do to ease your pain.

Causes of Injury
The trapezius is either of a pair of large triangular muscles extending over the back of the neck and shoulders and moving the head and shoulder blade. Upper-trapezius pain can be triggered by consistently overusing the muscle group, even at a low intensity. Because repetitive motions do not allow the affected tissue to rest between movements, they can cause stress and irritation. Performing simple, everyday movements—such as habitually holding a telephone between the ear and shoulder—can trigger upper trapezius pains.

When the Trapezius Isn’t Working Well
Why don’t the upper trapezius muscles always function properly? If you aren’t holding them in the proper position, the muscles can lengthen or shorten and cause problems. The upper trapezius muscle can shorten beyond its optimal length in certain situations; for example, when the shoulder is elevated and the neck is extended, side-bent and rotated, as when you are cradling a phone between your ear and shoulder. Throughout the day, this might happen to the upper trapezius muscle, while, alternatively, the rhomboids (muscles connecting the shoulder blade to the vertebrae) might be overly lengthened when the shoulders are rounded. Moving out of these positions from time to time throughout the workday will increase blood flow and oxygen delivery to the muscles. Developing better posture will help maintain the optimal length of the muscles. For helpful moves, see “Exercises at the Office,” below.

The Power of Exercise
Specific exercises can also help prevent upper trapezius pain. For help strengthening your upper trapezius and related muscles at the gym, seek the guidance of a qualified, certified personal trainer. To promote endurance in these postural muscles, you might benefit from using an upper-body ergometer (UBE) for cardiovascular exercise. Rowing machines, if used with correct form, might also improve the aerobic capacity of these muscle groups. For exercises you can do at the workplace for upper trapezius pain, read Stretching at Your Computer or Desk by Bob Anderson (Shelter Publications Inc. 1997) or see “Exercises at the Office.”

Exercises at the office
Sitting with upright posture, perform 15–20 reps of the following exercises every hour when you are at your desk for upper trapezius pain.
1. Scapular Pinches. Roll the shoulders back, and pinch the shoulder blades together.
2. Shoulder Shrugs. Raise the shoulders up toward the ears, then lower them back down.
3. Neck Side-Bending. Tilt one ear toward the shoulder, and hold briefly. Repeat on the opposite side.
4. Neck Rotation. Look over one shoulder, and pause briefly. Repeat on the opposite side.
If you feel tight or sore in the upper trapezius after the above movement-oriented exercises, perform 1–3 reps of the following static stretch, holding each rep for 30 seconds.
5. Neck Side-Bending/Rotation Stretch.
• In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side.
• Gently pull the head toward the right shoulder with the right hand.
• Rotate the head down and look at the right hip. (The stretch should be felt on the left side of the neck/shoulder area.)
• Repeat on the opposite side.
If your shoulders tend to round forward, you can improve this condition by the scapular pinch and by a pectorals stretch.

Are you running out of the house in the morning and don't have time for breakfast? Here is a quick, healthy breakfast that will boost your metabolism in the morning, so you can burn fat all day long. Breakfast is essential when trying to lose weight and doesn't have to take long. Try this breakfast meal, it only takes about 2 minutes.

Southwest Slimming Omelet
Burn fat but starting your day off with this delicious omelet full of peppers and salsa containing capsaicin – a compound which will signal to your brain that you are full.

2 eggs
1 tbsp water
2 tbsp canned black beans, drained and rinsed or a lean meat (turkey bacon, ham, etc.)
2 tbsp diced bell pepper or another vegetable (tomato, zucchini, onion, etc.)
2 tbsp 2% milk shredded cheddar cheese
1 pinch of salt and pepper
1 tbsp salsa

Beat eggs and water together. Pour mixture into 1 medium-size resealable, steamable sandwich bag. Add beans/meat, peppers/vegetables, cheese, and a pinch of salt and pepper. Seal bag and lay flat in microwave according to bag directions. Microwave on high for 1 minute or until eggs are set. Carefully open bag and slide omelet on to a plate. Serve with salsa on top.
AdvoCare® MNS® Max 3
Our most comprehensive system yet! In addition to appetite control, you will receive the best core nutrition as we have added Amplify A.T., Calcium Plus and an additional OmegaPlex® to this system.* Max 3 also offers sustained-release energy, which means energy will last throughout the day.* And with approximately half the caffeine of MNS® Max E and MNS® Max C, it is a fantastic alternative for anyone looking for a lower-caffeine solution.* For energy, appetite control and overall outstanding core nutrition and wellness, Max 3 is the answer.*
  • Provides a comprehensive system for weight loss and weight-management*
  • Supports advanced core nutrition and wellness*
  • Provides sustained-release energy*
  • Includes 65 percent of the daily recommendation of calcium
  • Offers excellent nutritional support for bones and connective tissue*
  • Contains a full gram of omega-3 fatty acids in each serving
  • Supports the digestive and intestinal systems*
  • Encourages great skin tone and elasticity*
  • Helps support visual acuity and performance of sustained visual tasks*
  • Provides more than 50 vitamins, minerals, herbal extracts, antioxidants, and other nutrients for comprehensive health and wellness*
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Copyright © 2012 Dynamic Fitness Solutions, LLC, All rights reserved.
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Our Website: www.dynamic-fitness-solutions.com
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1 comment:

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