Moms, Babies, & Omega-3's

Babies, Babies, Everywhere!!

In the past year, I know over 20 women that have announced that they are expecting the arrival of a new baby! With all of this anticipation, I wanted to write an article that focuses on the wonderful process of creating a new life - pregnancy.

While it can be a time of major physical and emotional changes, every healthy parent would agree that it is one of the most rewarding experiences in life. It is my goal to assist every mother in creating the ideal environment for her developing child. One of the most important and overlooked nutrients in this process is Omega-3 fish oil.

The main reason I encourage everyone to become sufficient in this essential nutrient is for overall health and wellness, but pregnancy underscores the absolute necessity of this key nutrient. Once a woman is pregnant it is more difficult to become sufficient and

if the mother is DEFICIENT, both her health and the health of her baby are SEVERELY COMPROMISED.

Deficiencies in omega-3 fish oil have been linked to post-partum depression. A recent study estimated that depression affects anywhere from 10-20% of all women after giving birth, and up to 50% in some high-risk populations. Low levels of omega-3’s are also associated with poor cognitive performance on tests of delayed memory, logical memory and ability to draw designs

from memory. This is more commonly referred to as “mommy brain”. Finally, insufficient

amounts of omega-3’s make the mother susceptible to auto-immune and inflammatory conditions such as lupus, fibromyalgia and multiple sclerosis as well as to hormonal imbalances and fatigue.

For the developing baby, sufficient amounts of omega-3’s are necessary for brain and nerve development. This is crucial for brain development, behavior, and even sleep. A study in Connecticut confirmed these findings in babies of mothers with high levels of omega-3. These babies had more quiet sleep and less sleep-wake transitions which the researchers

interpreted to mean a more mature central nervous system. Insufficient omega-3 intake can also adversely affect the infant’s vision and has been linked to attention deficit behavior and

hyperactivity.

Eating healthy and taking a quality Omega-3 supplement is proven again - doing what supports the natural balance of the body works every time! Wellness is the only solution! When you are

sufficient in what your body needs and avoid those things that are toxic, you will naturally gravitate towards health and away from illness. Getting and staying healthy is that simple!

At Accelerate, we recommend taking the Innate Choice Omega Sufficiency. For more information click on this link. We encourage you to come by and pick up a bottle, it is well worth the health of your baby!!

Eat Every 2-4 Hours

Most North Americans eat somewhere around 3 meals a day with some sort of "see-food" snacking pattern between meals. If they see food, they snack on it. This is an inadequate way to feed the body, especially if you're physically active.

Research shows that eating every 2-4 hours is one of the most important ways to improve health and body composition. Frequent eating (of well-chosen, properly sized meals) stimulates the metabolism, balances blood sugar, and helps maintain your lean mass while giving your body a reason to burn off your extra fat mass.

How Many Meals Per Day Should You Eat?

That's easy: just divide the time you're awake (say, 15 hours) by 3. So if you're up for 15 hours a day, you can shoot for about 5 meals a day.

Based on your goals, you may need to eat more or fewer meals than this. For example, if your goal is weight gain and you've got a fast metabolism, you'll likely need to eat more frequently. Some of my clients in this situation eat up to 8 meals per day. And if your goal is to lose weight you may need to eat less frequently. Some of my clients in this situation eat 4 meals per day.

However, for now, don't get too wrapped up in trying to figure out how many meals are right for you. 5 meals is an easy rule of thumb and that's where you should get started. You can make adjustments later based on your results.

Should You Eat Before Bed, Before Exercise, Etc.?

Just keep the rule in mind and eat every 2-4 hours.

If it's bedtime and it's time to eat, then eat! We don't care what you've heard before. It's not true. We promise.

Regarding exercise, same deal. I know you often hear that it's important to eat before exercise because you want to maintain energy levels throughout your entire exercise session. If you are already using a workout drink during the exercise session, there's no need to eat just before exercise because you'll be getting the nutrients and energy throughout the entire session.

How Big Should Your Meals Be?

Everyone's meal sizes should be different and this should be based on sex, body size, body fat, physical activity levels, calorie needs for the day, and more. But don't start measuring portion sizes and calories just yet. If you are eating 5 meals per day just remember that you don't want to be stuffed but you don't want to be full.... you want to maintain neutral all day!

Are You Suggesting 3 Meals and 2-3 Snacks A Day?

Maybe, but I don't like differentiating between meals and snacks. Rather than thinking in terms of "snacks" versus "meals," think in terms of eating opportunities. In other words, every time you eat you have the opportunity to make your body better or worse.

What Happens If I Have To Miss A Meal?

Obviously, it's best not to miss a meal. You'll need to learn mental and physical preparation strategies that will improve your planning and ensure that you've got what you need when you need it. However, from time to time, you may have to miss a meal. Don't sweat it. Just get right back on track as soon as you can.

Do your best to stick to eating every 2-4 hours - without making it a source of frustration and confusion.

Training Quality Over Quantity

Recently, at Accelerate: Health & Fitness Consulting in Edwardsville, IL, we integrated the Functional Movement Systems philosophies into our program design. Our beliefs and methodologies have been based around these training systems for quite some time, but we had no baseline screening system for classifying if some

one is able to safely enter our program to get the results they are looking for. Integrating this system into our large group format program design has been nothing short of amazing. Our team at Accelerate really believes that this form of screening and standardizing movement is essential for safe, timely, effective results.

In order to better understand the premise of where these beliefs stem from, let’s take a look at some of the rules that Functional Movement Systems are based around.

· Pain should not be present while performing basic bodyweight movement patterns. If there is pain associated with these basic movement patterns, movement patterns will be compromised and substantially increase the likelihood for developing further injury to the site of pain. Also, this could lead to a secondary injury from the body compensating to avoid the pain or restricted movement.

· Having multiple limitations within several basic movement patterns, even if they’re pain free, can create compensations and general weaknesses that may lead to a greater likelihood of injury.

· Basic unilateral movement patterns should be symmetrical on both right and left sides of the body.

· Fundamental and basic movement patterning should precede performance related activities.

· Basic before Complex, Stable before Unstable

Foundational movement patterns need to be assessed before we can create a program designed to fit each individuals needs. Our goal at Accelerate: Health and Fitness Consulting is to provide the best personal training services in Edwardsville, IL. Using the Functional Movement Screening Systems, we were able to establish a solid baseline screening system to better help manage and prevent injury to the musculoskeletal system. Also by establishing a baseline scoring criteria, we will be able to monitor and track progress to ensure that the right program is being implemented.

All of this screening, assessing, and implementing the right mix of corrective exercises into the programs are going to help keep our clientele safer and healthier for long periods of time. We realize that injuries are going to happen. However, it’s our job to reduce the likelihood of injury. After all, if someone gets injured during training, their outlook and thought processes about exercise can be compromised for the rest of their lives. Exercise should be enjoyable…Exercise should be well thought out and serve a purpose…Exercise should help you meet and exceed your goals…Exercise should help improve movement patterns and make daily activities more enjoyable.

This training philosophy is the foundation of our personal training and boot camp program design at Accelerate: Health & Fitness Consulting. We’ve had multiple questions about exercises being “red lighted.” The reason for taking certain exercises out of your program all stem back to these five rules.

It’s our job to get results and keep you injury free. It’s all about the quality of the movement, not the quantity.

Push-Up Boot Camp

The Push-up. It is probably the most popular exercise of all time. But being popular doesn’t necessarily mean being well liked! In fact, I think it is safe to say that the majority of people really HATE push-ups. More specifically, the push-up tends to be the undying nemesis for people who carry extra body weight and for most females who feel they do not have the upper strength to ever be able to do anything but “wuss-ups,” or modified push-ups on the knees.

The goal of this article is to address everything you need to know about performing the push-up with proper form in addition to learning how to do more push-ups ASAP. Remember, people only hate what they are not good at it. In other words, I am confident that though you may currently hate push-ups, by following this program you will finally unveil your true push-up potential. And though you may never be madly in love with push-up, you’ll at least be able to stomach them!

Benefits of Push-ups

Right next to pull-ups, a push-up is the greatest upper body exercise of all time. In fact, I believe push-ups to be one of the best total body exercises around.

Push-ups work primarily your chest, triceps, and front shoulders. However they also place a great demand on your core strength and stability. After all, your spinal stabilizers (transverse abdominis and spinal erectors) need to have the endurance to maintain that critical straight-line position throughout the duration of your push-ups for optimal safety and performance. In addition, push-ups engage your scapular muscles (shoulder blades) in a way that most pushing exercises do not, thus providing some much needed mid and upper back work that most trainees are missing out on. Furthermore, maintaining the proper push-up position requires that you tense and engage every muscle on the front side of your body from your feet to your front shoulders. Heck, if you squeeze your glutes (which you should as this helps protect your lower back), you even get your booty involved!

Finally, push-ups are the ultimate anywhere, anytime exercise that requires nothing but your body weight and space the size of your frame to perform.

How to Perform a Perfect Push-up

Though nearly everyone to grace this earth has attempted a push-up at some time in his or her life, the vast majority of people have never performed a full range of motion floor push-up with perfect form and technique. If this describes, don’t sweat it. It’s not your fault if no one ever taught you how to perform push-ups properly. I mean, haven’t we all heard this at some point before from an authority figure, whether it be an old school athletic coach or gym teacher:

“Alright 100 push-ups now! No, not like that, get lower! What are you, weak? It’s just a push-up! If you don’t do them right, we’re going to do them all day! I’ve got the time!”

But, what’s done is done. And though it was be a blast to kick the tar out of our former punishers, let’s focus on doing things right for ourselves. Below is a complete list of technique and coaching points regarding how to perform a perfect push-up:

- Simultaneously tuck your elbows to your sides and pull your shoulders blades down and back: It’s critical to keep your elbows close to your ribcage while performing push-ups. Letting your elbows “sprawl” away from your torso puts your rotator cuff at a much greater risk for injury. In addition, since most of us are so upper trap dominant, we tend to shrug our shoulders during push-ups. This scapular elevation can lead to clicking and grinding of the shoulder (known as shoulder impingement syndrome). To avoid these pitfalls, visualize trying to hug your elbows to your ribcage while cracking a nut between your shoulder blades during all push-ups.

- Simultaneously suck in your gut and brace your abs: As mentioned earlier, the push-up is a great core exercise that requires good muscular endurance for your deep spinal stabilizers. By pulling your navel to your spine and bracing your abs as if you we about to be kicked in the gut, you will best activate those key core muscles while performing push-ups.

- Simultaneously tense your thighs and squeeze your glutes: The straighter your legs during the push-up the more stable you will be. This is easily accomplished by tensing your thighs throughout the exercise. Furthermore, tense your butt cheeks- this helps relax overactive hip flexors, thus alleviating unnecessary strain on the lower back.

- Power breathing: In general, seek to focus on inhaling during the lowering portion of the push-up and then forcefully exhaling during the lifting portion of the push-up. By filling your belly with air during the lowering portion of the push-up your make it easier to stabilize your spine, meaning that your core remains locked in thus allowing for a smooth and seamless transition from the down position to the up position.

- Spread your fingers: Many people complain of wrist pain while they do push-ups. This usually stems from a combination of a lack of mobility at the wrist joint and a lack of flexibility of the forearm flexors and extensors. Plus, many people simply have weak wrists from a lack of weight-bearing exercises in their daily routine. Think about it- we do not do as much as we used to do with our hands and are rarely in a position where our wrists our supporting our entire body weight (besides when doing push-ups). One way to take pressure off of your wrists during push-ups is to focus on spreading your fingers as far apart as possible. This expands the surface area and thus dissipates some of the excess strain on the wrists. Furthermore, doing fist push-ups or push-ups with your hands on a dumbbell (or push-up handles) tends to significantly alleviate if not eliminate any unwanted wrist issues. This neutral grip allows you get all of the benefits of push-ups so that your wrists do not continue to be the biggest limiting factor for your push-up goals. In addition, the neutral grip also makes it easier to keep your elbows tucked to your sides and shoulders down and back for optimal shoulder safety.

- Be flat as a diving board: Throughout the entire movement, the key is to maintain a straight line from the heels through the shoulders. You must not let your hips sag as this will put undue strain on your lower back in the form of hyperextension. Furthermore, you must avoid raising or “piking” your hips because this not only takes a way much needed core work, but also results in a rounding of the upper back that potentially results in unwanted shoulder issues (impingement, rotator cuff strains, etc.).

The Official Push-up Boot Camp Program

Step#1- Find your current Push-up Total

Assuming a regular floor push-up position, perform as many reps as possible (AMRAP) with perfect form and technique in 60 seconds. Be sure to place a tennis ball or yoga brick on the floor- your chest must make contact with this object to count as a full rep. Record your rep total and then take 60 seconds of rest (no longer). Repeat by performing one more set of AMRAP in 60 seconds and then record your second set total. Add both your set one and set two totals and then divide by two. This is your current push-up total.

Step#2- Follow the custom push-up boot camp program based on your current push-up total:

The following program will systematically take you from level I to level IV six weeks at a time (not including a week of rest between levels). It is important to note that you must be following the appropriate fat loss training (total body strength circuits and cardio interval training) and nutrition plan to lose unwanted body fat that is weighing you down and literally halting your push-up totals in its tracks. In addition, be sure to change up the selected push-up variation at each and every strength workout to best prevent training plateaus. Here’s an example of how to switch things up for one week of training:

Day1- Close-Grip Push-up Variation (to emphasize the triceps and front shoulders to improve push-up lockout)

Day2- Loaded/Band-Resisted Push-up Variation (to improve strength and thus make it easier to perform body weight push-ups)

Day3- Stability Ball Push-up Variation- Hands Ball (to build trunk and scapular strength stability to prevent injury and maximize force output)

Remember, the better you get at every push-up variation the better you will get at regular push-ups. Once you achieve a current push-up total of 30 reps or more, you will notice the focus now will be on getting stronger by mastering the 1-arm push-up. Improving maximum strength automatically improves your muscular endurance, though it doesn’t work the same the other way around.

Please note that you should only follow this program if you have healthy shoulders. In addition, since you will be performing extra pushing movements, it is critical to add in some scapular retraction and depression work to prevent unwanted strength imbalances. Please note the addition of a certain amount of reps of Body Weight Prisoner or Y Squats following each set of push-ups for your “Extra Push-up Work” to achieve this end. The Body Weight Prisoner or Y Squat was selected because it simultaneously works your upper back and opens up your chest while working your lower body to boost metabolism. Plus, it’s an exercise you can do anywhere. Lastly, the “Extra Push-up Work” is best performed throughout the day to be fresh and allow for full recovery.

Level	Current Push-up Total	Push-up Protocol
Level I	0-1	- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts - Extra Push-up Work: Perform 5 sets per day of negative push-ups with the following weekly progressions Monday through Friday (weekends off): Week1- 5 sets of 2 reps of 5-second negatives Week2- 5 sets of 3 reps of 6-second negatives Week3- 5 sets of 4 reps of 7-second negatives Week4- 5 sets of 5 reps of 8-second negatives Week5- 5 sets of 5 reps of 9-second negatives Week6- 5 sets of 5 reps of 10-second negatives - Follow each set of push-ups with 10 reps of Body Weight Prisoner or Y Squats
Level II	2-5	- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts - Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off): Week1- 5 sets of 1 rep Week2- 5 sets of 2 reps Week3- 5 sets of 3 reps Week4- 5 sets of 4 reps Week5- 5 sets of 5 reps Week6- 5 sets of 6 reps - Follow each set of push-ups with 20 reps of Body Weight Prisoner or Y Squats
Level III	6-12	- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts - Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off): Week1- 5 sets of 5 reps Week2- 5 sets of 6 reps Week3- 5 sets of 7 reps Week4- 5 sets of 8 reps Week5- 5 sets of 9 reps Week6- 5 sets of 10 reps - Follow each set of push-ups with 30 reps of Body Weight Prisoner or Y Squats
Level IV	13-20	- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts - Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off): Week1- 5 sets of 10 reps Week2- 5 sets of 12 reps Week3- 5 sets of 14 reps Week4- 5 sets of 16 reps Week5- 5 sets of 18 reps Week6- 5 sets of 20 reps - Follow each set of push-ups with 40 reps of Body Weight Prisoner or Y Squats
Level V	21-30	- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts - Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off): Week1- 5 sets of 20 reps Week2- 5 sets of 22 reps Week3- 5 sets of 24 reps Week4- 5 sets of 26 reps Week5- 5 sets of 28 reps Week6- 5 sets of 30 reps - Follow each set of push-ups with 50 reps of Body Weight Prisoner or Y Squats
Level VI	31+	- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts - Extra Push-up Work: Perform 5 sets per day of a 1-arm push-ups variation with the following weekly progressions Monday through Friday (weekends off). Progress from stage 1 to stage 3 in choosing the appropriate 1-arm push-up variation: Week1- 5 sets of 1 rep Week2- 5 sets of 2 reps Week3- 5 sets of 3 reps Week4- 5 sets of 4 reps Week5- 5 sets of 5 reps Week6- 5 sets of 6 reps Stage1- Modified 1-Arm Push-ups on Knees/Inclined Stage2- Regular 1-Arm Push-ups 5-secondNegatives Stage3- Regular 1-Arm Push-ups - Follow each set of push-ups with 60 reps of Body Weight Prisoner or Y Squats

Step#3- Re-Test Your Current Push-up Total

At the end of each 6-week training block, take 5 full days of rest before re-testing your new push-up total exactly as previously outlined in step one. Record your new push-up total and then take the rest of the week off for recovery before moving on to the next level of push-up boot camp.

Well, you now know everything you need to know to safely and effectively perform more push-ups than 99+% of the world. Remember, the leaner you are the better you will be at push-ups and the more push-ups you can do, the better you will look- time to master the push-up!

It's Go Time!

Accelerate Reveals Top 2 Exercise and Diet Tips

I want to share some tips with you today that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn't get any simpler than this… but simple works!

TOP 2 EXERCISE TIPS

* Invest in a Whole Body Workout: This means doing a five-exercise circuit (designed to work your upper body, lower body, and core) at least three times per week. Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

* Harness the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike (airdyne) or for body weight cardio exercise that you can do at home like running in place or jumping jacks.

TOP 2 DIET TIPS

* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism revved up throughout the day and prevent overeating.

* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

Live by these 2 training and nutrition rules and you will have a body to be proud of... I guarantee it ;)

STL Slimdown Community Weight Loss Challenge

How Can I Participate?

Complete Participant Packet and Official Rules

Form a team between two (2) and five (5) people and pre-register by emailing aubrey@acceleratehealthfitness.com with your team name, date of planned weigh-in. Also please include in your email the address, phone number, and email for each team member and indicate a team captain. Each team member must be 18 years of age or older to participate.

Then, on March 25, 2011 from 12:00-6:00 p.m. or March 26, 2011 from 11:00am-4:00pm, take your pre-registration materials and go with your team to Accelerate Health and Fitness to weigh- in. All of your team members must be present at the weigh-in to participate and have your team photo taken. Even if you pre-register, you must weigh- in as a team between March 25-26, 2011. All team members are required to wear a t-shirt, shorts and socks for the weigh-in- NO EXCEPTIONS. Restrooms and/or locker rooms will be available to change into your required weigh-in attire.

You do not have to be a member of any of the participating businesses and there is no fee to participate in the STL Slimdown Community Weight Loss Challenge.

When Does The Challenge Begin?

The contest begins with your weigh in, March 25-26, 2011. Then, for a duration of (10) weeks, work as a team to Slimdown and lose weight! As with any weight loss program, please consult with your physician prior to starting. All participants will be required to read and sign the Participant Informed Consent Statement. During this time, each studio will offer a series of educational sessions on physical activity, exercise and good nutrition. For a complete list of days and details, call each location.

Then on June 3 and 4, 2011, your team will need to weigh-out at the same location on the same day that you weighed-in on. For example, if you weighed in at Accelerate on Friday March 25, you must return to Accelerate on Friday, June 3 for your team’s final weigh-out.

Are There Prizes for Winning Teams?

Prizes will be awarded to the team with the highest percentage of weight loss. Each team member must complete both the initial and final weigh-ins to be eligible for the final prizes.

One Grand Prize (1 to be awarded) Total Prize Package is valued at over $2000/ winner!

Each team member will receive one of each of the prizes listed below.

1 free year of boot camp

A grocery store gift card

3 Nutrition Coaching sessions with a Holistic Health Coach

$25 Gift Card to Fitness Experts

$25 gift cards to local restaurants

Free supplements

Valentine's Day - Is Chocolate Better Than A Kiss?

When it comes to tongues, melting chocolate is better than a passionate kiss, scientists have found.

Couples in their 20s had their heart rates and brains monitored while they first melted chocolate in their mouths and then kissed.

Chocolate caused a more intense and longer lasting "buzz" than kissing, and doubled volunteers' heart rates.

The research was carried out by Dr David Lewis, formerly of the University of Sussex, and now of the Mind Lab.

Experts, concerned at growing levels of obesity throughout the developed world, warn that chocolate should only be consumed in moderation.

Dr Lewis said: "Chocolate beats kissing hands down when it comes to providing a long-lasting body and brain buzz"

"A buzz that, in many cases, lasted four times as long as the most passionate kiss."

He said substances in chocolate were already known to have a psychoactive effect, but that allowing it to melt on your tongue could be the secret to maximising the buzz.

The volunteers, all aged in their 20s, had electrodes attached to their scalps and wore heart monitors during the two tests.

The researchers compared their resting heart rates with those during the chocolate and kissing tests.

Although kissing set the heart pounding, the effect did not last as long as that seen with the chocolate, which increased heart rates from a resting rate of about 60 beats per minute to 140.

The study also found that as the chocolate started melting, all regions of the brain received a boost far more intense and longer lasting than the excitement seen with kissing.

Although women are generally thought to be bigger fans of chocolate than men, the research found the same reactions to chocolate in both sexes.

Dr Lewis said: "These results really surprised and intrigued us.

"While we fully expected chocolate - especially dark chocolate - to increase heart rates due to the fact it contains some highly stimulating substances, both the length of this increase together with the powerful effects it had on the mind were something none of us had anticipated."

So... for Valentine's Day be sure to pucker up to your favorite chocolate!!