Exercise of the Week: Knee Drops

If you have a tight lower back (Seriously...who doesn't?!) and you haven't tried this stretch, this might be a treat for you. Similar to the spinal twist, knee drops involve rotating the torso and dropping the knees to the floor, allowing you to stretch the lower back as well as the glutes, shoulders and chest. The weight of your knees helps increase the stretch.

To get the most out of this stretch, try keeping both shoulders pressed into the floor and focus on lengthening through the waist. If you can't bring the knees to down without the opposite shoulder coming off the floor, stay with the spinal twist.

Do it right: Bring the knees up and bend them to 90 degrees, shins parallel to the floor and arms out to the sides. Contract the abs and rotate the torso to lower the legs to the right, bringing them down to the floor. Keep the left shoulder flat on the floor and release any tension in your waist and back. Hold the stretch for about 5 breaths, bring the knees back to center and repeat on the other side.

Coffee - Good or Bad?

Because I'm such a health freak, people always seem to be surprised if they catch me with a cup of coffee in my hand. I always reply the same way: "Most things are okay in balance and moderation." In moderate doses, coffee may actually be good for you. Now, I am talking about the actual coffee - not cream and sugar. So if you can drink coffee with little to nothing added to it, here are some of the benefits:

Run Longer, Think Faster
In a study done last year, researchers gave cyclists an energy bar with or without caffeine (equal to one cup of coffee) before and during a long, hard ride. They found that cyclists who have caffeine ride farther and think faster on cognitive tests than the no-caffeine group—useful news to runners in endurance events and adventure races, where quick decision-making is key.

Increase Sprint Speed
Consider drinking a cup of coffee before your next speed workout: Australian scientists gave fit athletes a 300-milligram dose of caffeine one hour before running five sets of 6 x 20-meter sprints. They found that runners who have caffeine sprint faster than those who don't have caffeine. Researchers think the stimulant enhances reaction time and running speed.

Recover More Quickly
Runners know they need carbs postrun to rebuild their glycogen stores, but a recent study suggests caffeine may also enhance recovery. Cyclists rode hard for two consecutive days to drain their glycogen stores. They then drank a carb beverage with or without caffeine. Researchers found that having a drink with caffeine rebuilds glycogen stores 66 percent more than a carb-only drink.

Hydrate Smart
Many people have heard caffeine causes dehydration. Most studies, though, show you can have up to 550 milligrams of caffeine (or about five cups of coffee) without affecting hydration levels. That means you can have quite a few caff einated sports drinks and gels while running without risking dehydration; more than 550 milligrams will have a diuretic effect.

Keep Bones Healthy
A few studies have shown a link between bone-mineral loss and caffeine—but a close look at the data reveals that caffeine itself doesn't cause the mineral loss. Many coffee lovers may drink it in place of beverages rich in calcium (such as milk), and as a result, decrease their intake of this bone-strengthening mineral.

Can Kids Pump Iron?

It's no secret that child obesity is a huge problem in America. Many parents want their kids to exercise, but they are unsure what they can do. Sure, cardio exercise is fine...but what about strength training?

Research confirms that sensible strength training will help children look better, feel better and function better, as well as develop an activity pattern that should serve them well throughout their lives. With their engines revved up, your young charges will be on the right track for a lifetime of activity and good health.

Top 10 Reasons Why Kids Should Strength Train:

- Stronger muscles


- Stronger bones


- Stronger tendons


- Stronger ligaments


- More muscle


- Less fat


- Higher metabolism


- Greater physical capacity


- Greater self-confidence


- Lower injury risk

Here are a few guidelines to help you get started.

Sets: one challenging set of each exercise, which may or may not be preceded by one or two preliminary sets

Repetitions: 10 to 15 repetitions in each exercise set

Frequency: 20-minute training session performed on 2 or 3 nonconsecutive days each week

Progression: a weight increase of 5 percent or less (typically 1 to 5 pounds) once a child can complete 15 repetitions with a given load

Speed: 2 seconds for lifting movements and 2 seconds for lowering movements

Range: full movement range on simple exercises and moderate movement range on complex exercises

Breathing: exhaling during lifting movements, and inhaling during lowering movements

Posture: standing or sitting tall with head up, shoulders square, torso erect and hips level; avoiding twisting, turning and squirming

If you are interested in a kid's strength training program and you live in the Dallas/Fort Worth Metroplex, please contact me.

Are you PC vs. BC?

I admit it. As a former title-holder in the Miss America Organization, I've bashed the Miss USA Organization...more than once. I'll prove it. I'm sure some of you are thinking, "There's a difference between Miss America and Miss USA?"

Let me just hit the highlights.

Maybe I can refresh your memory of the 2007 Miss Teen USA pageant where Miss Teen South Carolina was asked to give the reason why she believed research showed 1/5 of Americans can't locate the U.S. on a world map. Her response?

I personally believe that U.S. Americans are unable to do so because, uh, some, people out there in our nation don't have maps and, uh, I believe that our, uh, education like such as, uh, South Africa and, uh, the Iraq... I believe that they should, our education over here in the U.S. should help the U.S., uh, or, uh, should help South Africa and should help the Iraq and the Asian countries, so we will be able to build up our future for our children."

If that's not enough, here are the real reasons:

Miss USA is owned by Donald Trump. Miss America is completely run by volunteers.

Miss USA does not have a talent competition. Miss America does.

Miss USA awards girls with cash, and contestants can pay to enter the pageant at the state level. Miss America only grants scholarship money, and every title must be earned by winning a local preliminary.

However, I was pleasantly surprised this year when Miss California USA was asked by judge Perez Hilton if she believed that other states should follow after the example of Vermont and allow gay marriage to be legal.

Bracing myself for a liberal answer, Carrie Prejean, Miss California USA, responded, "I think in my country, in my family, I think that I believe that a marriage should be between a man and a woman. No offense to anybody out there, but that's how I was raised."

Her answer took me back to my very first interview in the Miss America system. A judge, who I later learned was just trying to play devil's advocate, asked me how my religious beliefs effected my view of women in the workforce.

"I think a woman's top priority should be her family," I said. "I won't say I have a problem with women having a job, but being a wife and mother should be her career. Jobs and careers are completely different."

"What's the difference?" he asked.

"A career is something that is always on your mind - something you don't clock in and out of," I said, trying to best explain my thoughts off the top of my head. "A job is just something you do to further your career. And if your job doesn't support your career, you should probably ask yourself why you're doing it anyway."

The judge rolled his eyes and threw his hands up in exasperation. "You know, the answers you are giving us are pretty much opposite of what the typical pageant girl thinks. Do you realize that? You are telling us exactly what we don't want to hear."

I smiled, ewen though I was thinking to myself that I had already lost the title and the pageant had barely started. I said, "With all due respect, sir, a year is a long time for me to be something I'm not. If you are going to put the crown on my head at the end of tonight, you deserve to know what you're getting."

I continued with the interview and competed the rest of the night, having complete peace about what I had said. In fact, since I already knew the outcome wouldn't go in my favor, I was really relaxed throughout the competition.

At the night's end, though, much to my surprise, I won. Confused, I went to thank the judges. Mr. Devil's Advocate grinned as he shook my hand. "You didn't back down, and I appreciated that. It's refreshing to see a girl who hasn't been programmed with answers."

I competed in pageants for the next three years. As I gained experience and figured out the system, the pressure to be someone I was not got more intense. I learned the "right" answer to say, even if it didn't match my personal beliefs.

The last year I competed at Miss Tennessee, I remember a final piece of interview advice I got before the competition began: "If you want to do well in this, you have to give "middle of the road" answers on controversial topics. You don't have to say that you are supportive of liberal ideas, but you can't speak out against them."

The morning of my interview, I spent some time reading my Bible and praying. The passage I was scheduled to read on my yearly reading plan was 2 Timothy 1. I was amazed by the words I read that day:

"Therefore do not be ashamed of the testimony about our Lord, nor of me his prisoner, but share in suffering for the gospel by the power of God, who saved us andcalled us to a holy calling, not because of our works but because of his own purpose and grace, which he gave us in Christ Jesus before the ages began, and which now has been manifested through the appearing of our Savior Christ Jesus, who abolished death and brought life and immortality to light through the gospel, for which I was appointed a preacher and apostle and teacher, which is why I suffer as I do. But I am not ashamed, for I know whom I have believed, and I am convinced that he is able to guard until that Day what has been entrusted to me. Follow the pattern of the sound words that you have heard from me, in the faith and love that are in Christ Jesus. By the Holy Spirit who dwells within us, guard the good deposit entrusted to you." - II Timothy 1:8-14

Tell me God is not in the details. He knew that was just the word of encouragement I needed. He has called me to speak out of conviction of His truth - not out of compromise! He has entrusted His message to us - that we would boldly proclaim it to a lost world.

Chances are, if Miss California USA had given a different answer, she would have made up the difference to walk away with the title of Miss USA. Instead, she walked away as first runner-up.

But she wouldn't change her answer if she had the opportunity. On the Today Show this morning, Prejean said, "...With that question specifically, it was not about being politically correct. For me, it was about being biblically correct."

I was challenged by a Miss USA titleholder today, and if you're honest, I bet you were too. Just ask yourself - If you are a Christian who claims to walk as Jesus did (1 John 2:6), are you more concerned with being politically correct or biblically correct?

Nutty Stir Fry Salad

Here is a great healthy dinner recipe that gives a new twist to the boring "grilled chicken and vegetables" dinner. Enjoy!

What You Need:
1/4 cup KRAFT Light Asian Sesame Dressing
4 cups cut-up assorted fresh vegetables (green peppers, mushrooms, onions, broccoli and zucchini)
3/4 lb. boneless skinless chicken breasts, cut into strips
1/2 cup chopped Dry Roasted Edamame Peanuts
2 Tbsp. lite soy sauce
1 pkg. (8 oz.) salad greens

How to make it:
Heat dressing in large nonstick skillet on medium-high heat. Add vegetables; stir-fry 3 min. Add chicken; stir-fry an additional 5 min. or until chicken is cooked through.

Add edamame and soy sauce; stir-fry 2 min. or until vegetables are crisp-tender and mixture is heated through.

Serve over salad greens, and enjoy!

Variation - Nutty Chicken Lettuce Wraps. Simply swap serving them over greens for spooning scoops of the stirfry into large Romaine lettuce leaves.

Exercise of the Week: Stability Ball Push-Up

If you want to move beyond the basic push-up for upper body strength, try stability push ups. This variation of the push up increases the difficulty (as well as the effectiveness of the standard push up).

Personally, I prefer my client to perform functional exercises rather than just push weights around. Functional exercise is generally an exercise that requires you to use your body as resistance rather than free weights or machines. These exercises require more muscles to be activated (stabilizers and core muscles) during the movement. This push up works more muscles than a bench press.

When you add the requirement of balance, you also increase muscle fiber activation. During functional exercises, a machine doesn't control the movement patterns so your muscles must control it. If you're working harder, you burn more calories and you gain more strength.

Keep in mind that you should progress from the basic push up to the stability push up in order to perform it safely. Do not attempt stability push ups until you can do 20 basic push-ups. Instructions:

1. Lay with your chest on the stability ball Place your hands at the sides of your chest. Place your toes on the floor, legs straight.

2. Push your body up until your arms are almost straight, but do not lock your elbows. Hold here for two seconds.

3. Slowly return to the starting position and repeat to fatigue.

Preventing Plateaus

Here is a great article I read the other day by fitness guru Kim Lyons. I wanted to pass it on - enjoy!

Everyone experiences workout boredom, even me! The key to staying motivated is to continue to switch up your exercise routines with different methods of training. Plateaus happen when your body adjusts or adapts to your routine. This is not always a bad thing, you should think of it more as a reaching a new level. It is just means it’s time to challenge your body in a new way.
There are endless ways of training, and often times need to get creative. Even simple little games like alternating between jogging 100 steps then walking 100 steps … or skip for a song on your ipod, then jog for a song, and then walk for the next. The possibilities are endless. Just thinking of different little games will keep your mind busy!

When it comes to resistance training, I highly recommend circuit training. For example..
My favorite workout circuits alternate between lower-body resistance-training moves, to elevate your heart rate, and upper-body moves, to allow you to recover, giving you an interval training effect that burns tons of calories and develops incredible endurance!

Because of the continuous nature of circuit training, you’ll get all the benefits of resistance training, have a great cardiovascular workout, and maximize your training time. After your workout circuit, you’ll perform a flexibility circuit, which stretches all your major muscle groups, improving range of motion, decreasing muscle soreness, and helping alleviate chronic pain.

Some Benefits of Circuit Training are that it…

Saves time
Incorporates cardio and resistance training in one workout
Burns tons of calories
Works your heart, lungs, and muscles all at once
Engages your mind as well as your muscles
Basically it is an effective, time-efficient, calorie-blasting way to train and the combinations are endless!

Another great way to mix up your routine is to do what I call a “Body-Part Blast”. Tailor your circuit workouts to hit specific body parts you’d like to improve. If you want more definition in your arms, for example, assemble an all-upper-body workout from the moves you’ve mastered. Do this workout twice a week and your lower-body/cardio workouts twice a week; you’ll still be hitting all your body parts, just in a different way.

You can also do interval training, which is repeating intervals of a relatively light intensity, such as walking, interspersed with a higher intensities, such as jogging or running.For example, if you're going to use the treadmill for your cardio routine, and our Heart Rate Calculator estimated that between 110 and 140 beats per minute was the best heart rate range for you … then you could spend the first 5 minutes walking to serve as your warm-up, then either increase the incline or start a light jog for 3 minutes at a heart rate of around 110 ... then 2 minutes of a little faster jog, or steeper incline, at 120 bpm ... then90 seconds at a faster jog at 130 bpm ... and then 60 seconds jogging at the same speed but a bit steeper incline, at around 140 bpm ... and then back to walking at a lower incline to drop your heart rate to 115 for a couple of minutes, and so on.

This "interval training" technique is very effective; studies show that you not only gain more benefit during the actually exercise session, but you'll actually burn more calories throughout the day. Plus, it's a lot less boring than doing the same intensity throughout the cardio session. Many cardio machines actually have built in interval programs for you to choose.

Another great idea to make your cardio workout interesting is to do what’s called “composite training.” This is a great way to break up your routine and work different muscle groups too. As long as your heart rate is around your estimated heart rate range for the entire duration, that's what matters. Composite training is simply combining two or more different cardiovascular exercises, one after the other, for the full duration.

Here's an example: you could start by walking on a treadmill for 10 minutes ... and then quickly move to the elliptical for an additional 10 minutes ... and finish the cardio session up with a final 10 minutes on the stationary bike. You can even add in a fast walk or jog into the mix!This "composite training" technique makes cardio exercise a lot less boring and if you integrate the "interval training" technique with it, your workout will not only fly by, you'll have maximized the time and energy you put into it for the best results.

Here are a few more simple ideas to help you out!

Check out some local hiking trails on line and put in some cardio time on the trails.
Go to a track and do some sprints or walk the bleachers – or a combination of both.
Try a new sport such as snowboarding, skiing, or surfing.
Use a free day pass at a local gym to try spinning, pilates, yoga, or another interesting class.
Try a new machine at the gym, even if it looks scary! It probably isn’t as bad as you’ve made it out to be!