Regularly completing any repetitive isometric exercise, involving squeezing, induces relaxation and lowers your blood pressure - says American Heart Association spokesman Richard Stein MD.
There is a new product on the market, The Zona Plus Hypertension Relief, that moderates your every squeeze. Squeezing it for 12 minutes 5 days a week, for up to 8 weeks, lowers blood pressure in 90 % of user's.
The downside is that the product cost $400.
Try squeezing a tennis ball for the same amount of time, 5 days a week for up to 3 months.
Be sure to monitor your BP every two weeks to track your progress.
The Zona product can be found at www.zona.com .
Wednesday, December 23, 2009
Friday, December 4, 2009
Success
"Success is peace of mind. Wich is a direct result of self-satisfaction in knowing you did your best to become the best that you are capable of becoming" - John Wooden
Are you doing your best to feel and look the best that you are capable of?
If not, start holding yourself accountable and stop making excuses.
Are you doing your best to feel and look the best that you are capable of?
If not, start holding yourself accountable and stop making excuses.
Wednesday, November 18, 2009
The Evolution of Night Owls...
Night owls are smarter than other people, and n. ow we may know why.
The modern world contains many features our slow-to-evolve brains still find unfamiliar- cars, TVS, hot dogs fried in corn crumbs ect. But the world has always thrown new stuff at us, and more intelligent people tend to adapt more ably.
Satoshi Kanazawa, a psychologist at The London School of Economics and Political Science, argues that, while we have specialized mental modules for navigation, social interaction and other age old tasks- general intelligence is its own module handling only evolutionarily novel circumstances. Prof. Kanazawa has data showing that people with higher IQs are more likely to have values and preferences that just didn't make sense for our ancestors to embrace. One of those is staying up late at night.
A previous study found that evening people are smarter than morning people.
In a new paper, Kanazawa replicates the finding and provides a theoretical ground.
Because the nocturnal lifestyle allowed by electricity didn't exist 10,000 years ago,
we must now rely on general intelligence to override our early-to-bed instincts.
So those with more GI, stay up later.
very dull (IQ<75)>125)
Weekday: bedtime and wake up 11:41PM 12:10 AM 12:29AM
times for Americans in their 20s 7:20 AM 7:32 AM 7:52AM
Weekend 12:35AM 1:14AM 1:44AM
10:09AM 10:14 AM 11:07AM
The modern world contains many features our slow-to-evolve brains still find unfamiliar- cars, TVS, hot dogs fried in corn crumbs ect. But the world has always thrown new stuff at us, and more intelligent people tend to adapt more ably.
Satoshi Kanazawa, a psychologist at The London School of Economics and Political Science, argues that, while we have specialized mental modules for navigation, social interaction and other age old tasks- general intelligence is its own module handling only evolutionarily novel circumstances. Prof. Kanazawa has data showing that people with higher IQs are more likely to have values and preferences that just didn't make sense for our ancestors to embrace. One of those is staying up late at night.
A previous study found that evening people are smarter than morning people.
In a new paper, Kanazawa replicates the finding and provides a theoretical ground.
Because the nocturnal lifestyle allowed by electricity didn't exist 10,000 years ago,
we must now rely on general intelligence to override our early-to-bed instincts.
So those with more GI, stay up later.
very dull (IQ<75)>125)
Weekday: bedtime and wake up 11:41PM 12:10 AM 12:29AM
times for Americans in their 20s 7:20 AM 7:32 AM 7:52AM
Weekend 12:35AM 1:14AM 1:44AM
10:09AM 10:14 AM 11:07AM
Thursday, November 12, 2009
Calorie content; Cocktails and Shots...
COCKTAILS:
Dirty martini - 175kcal 25 % alcohol
Vodka Diet Tonic - 100kcal 13% alcohol
Rum and Diet Coke - 97kcal 6% alcohol
Bloody Mary - 97kcal 12% alcohol
SHOTS:
Whiskey - 105 kcal 36% alcohol
Jaeger - 103 kcal 35% alcohol
Vodka- 97 kcal 33% alcohol
Tequila - 97kcal 40% alcohol
Rum - 97kcal 33% alcohol
Dirty martini - 175kcal 25 % alcohol
Vodka Diet Tonic - 100kcal 13% alcohol
Rum and Diet Coke - 97kcal 6% alcohol
Bloody Mary - 97kcal 12% alcohol
SHOTS:
Whiskey - 105 kcal 36% alcohol
Jaeger - 103 kcal 35% alcohol
Vodka- 97 kcal 33% alcohol
Tequila - 97kcal 40% alcohol
Rum - 97kcal 33% alcohol
Wednesday, November 11, 2009
Calorie content: Wine
Cabernet Sauvignon : 122 kcal 10 %alc
Merlot : 122 kcal 11 %alc
Syrah: 122 kcal 10 %alc
Pinot Noir: 121 kcal 10 %alc
Sauvignon Blanc: 119 kcal 10 %alc
Chardonnay: 118 kcal 12.5 %alc
Riesling: 119kcal 9.5 %alc
Merlot : 122 kcal 11 %alc
Syrah: 122 kcal 10 %alc
Pinot Noir: 121 kcal 10 %alc
Sauvignon Blanc: 119 kcal 10 %alc
Chardonnay: 118 kcal 12.5 %alc
Riesling: 119kcal 9.5 %alc
Tuesday, November 10, 2009
Cheers to your health...
1.) Never drink alcohol when you're thirsty. Properly hydrate with water befor ordering beer or alcohol.
2.) Drink at your own pace.
3.) Go out to have fun. Hangovers aren't fun.
BEER: Calories
Sierra Nevada IPA 231
Sam Adams 17o
Heineken 150
Yuengling 150
Coors Original 149
Corona 148
PBR 144
Guinness 128
Coors Light 104
Beast Light 98
Miller Lite 96
Amstel Light 95
Michelob Ultra 95
Busch Light 95
MGD 64 64
Up next... Vino...
2.) Drink at your own pace.
3.) Go out to have fun. Hangovers aren't fun.
BEER: Calories
Sierra Nevada IPA 231
Sam Adams 17o
Heineken 150
Yuengling 150
Coors Original 149
Corona 148
PBR 144
Guinness 128
Coors Light 104
Beast Light 98
Miller Lite 96
Amstel Light 95
Michelob Ultra 95
Busch Light 95
MGD 64 64
Up next... Vino...
Monday, October 19, 2009
Regain control of your life...
Look for triggers that have caused you to gain weight. They may include family problems, stress at work and even loneliness. Now eliminate them. They're most likely the cause of bad habits, like grabbing cookies or cupcakes when you leave worl and gorging yourself when you get home.
Do whatever it takes to initiate positive change, but be mindful to not try to do too much too soon. Make gradual changes that will become a permanent way of life - do not make changes just to lose a few pounds for a specific event, only to go back to your negative habits soon after.
Do whatever it takes to initiate positive change, but be mindful to not try to do too much too soon. Make gradual changes that will become a permanent way of life - do not make changes just to lose a few pounds for a specific event, only to go back to your negative habits soon after.
Wednesday, October 14, 2009
Last two bootcamps of '09...
Thurday Oct. 15th at 7:30PM
and
Saturday Oct. 17th at Noon... 63rd st and Central Park West.
$20 solo, $10 if you bring a friend.
Contact Xander on his mobile :917.991.3605
and
Saturday Oct. 17th at Noon... 63rd st and Central Park West.
$20 solo, $10 if you bring a friend.
Contact Xander on his mobile :917.991.3605
Thursday, October 1, 2009
Hard work does not necessarily equal success...
in life or in the gym.
It is undeniable that the majority of adults work very hard at what they do for a living,
but would you consider the same number of people 'successful' ? No, probably not- at least
not by our society's current standards.
Busboys work hard, the guys that do my landscaping work hard, but I'm not exactly envious of their career path- but I do respect their level of commitment.
The same holds true for success in the gym. There are plenty of people that spend an hour or more in the gym 3-5 days a week, and don't achieve the goals they set out for themselves.
It's not for a lack of trying, that's for sure. What they are failing to do, in most cases, is to train using programs scientifically designed to improve integration and synchronization of the whole body.
Failure to follow a scientifically proven strategy in the gym, will inevitably lead to a lack of improvement in performance, weight loss ect. The predictable downfall is abandonment of strength and conditioning to improve results. For most people, cardiovascular training
is not enough to reach their goals (whether they be aesthetic or performance related).
Programming and scientific strategy is the key to success, and one way in which a good personal trainer earns his keep.
That being said, I will now be offering Internet-based training.
If you're interested in being helped with your training program, please email me at : greg@bellatorfit.com .
It is undeniable that the majority of adults work very hard at what they do for a living,
but would you consider the same number of people 'successful' ? No, probably not- at least
not by our society's current standards.
Busboys work hard, the guys that do my landscaping work hard, but I'm not exactly envious of their career path- but I do respect their level of commitment.
The same holds true for success in the gym. There are plenty of people that spend an hour or more in the gym 3-5 days a week, and don't achieve the goals they set out for themselves.
It's not for a lack of trying, that's for sure. What they are failing to do, in most cases, is to train using programs scientifically designed to improve integration and synchronization of the whole body.
Failure to follow a scientifically proven strategy in the gym, will inevitably lead to a lack of improvement in performance, weight loss ect. The predictable downfall is abandonment of strength and conditioning to improve results. For most people, cardiovascular training
is not enough to reach their goals (whether they be aesthetic or performance related).
Programming and scientific strategy is the key to success, and one way in which a good personal trainer earns his keep.
That being said, I will now be offering Internet-based training.
If you're interested in being helped with your training program, please email me at : greg@bellatorfit.com .
Tuesday, September 29, 2009
No fees at Club H...
No enrollment fee when you join Club H between now and at the end of the month (September), regardless of the type of the membership.
Friday, September 25, 2009
Build stamina and muscle...
There's a reason professional athletes such as NFL players and mixed martial artists can compete for long periods of times without getting.
Despite burning all that energy, they tend to not lose significant muscle mass.
Thats because high intensity exercises done in short bursts cause your body to release anabolic hormones that help burn fat and build muscle, while still strengthening your heart and lungs.
One of the best sample activity to build your wind without losing muscle is sprinting.
A good way to ease your way into sprints is :
1 min. - walk
1 min - 5 mph
1 min - walk
1min - 5.5 mph
1 min - walk
1 min. - 6mph
1 - min - walk
1 min. - 6.5 mph
1 min. - walk
1 min. - 7 mph
3 mins walk.
If you have not recovered after 1 minute of walking, allow yourself more time to catch your breathe.
After a few workouts increase intensity (mph or incline) and/or number of sprints.
.
Train smart. Train hard
Despite burning all that energy, they tend to not lose significant muscle mass.
Thats because high intensity exercises done in short bursts cause your body to release anabolic hormones that help burn fat and build muscle, while still strengthening your heart and lungs.
One of the best sample activity to build your wind without losing muscle is sprinting.
A good way to ease your way into sprints is :
1 min. - walk
1 min - 5 mph
1 min - walk
1min - 5.5 mph
1 min - walk
1 min. - 6mph
1 - min - walk
1 min. - 6.5 mph
1 min. - walk
1 min. - 7 mph
3 mins walk.
If you have not recovered after 1 minute of walking, allow yourself more time to catch your breathe.
After a few workouts increase intensity (mph or incline) and/or number of sprints.
.
Train smart. Train hard
Thursday, September 24, 2009
Stress and physical activity...
In a recent gallup poll 80% of US employees say they feel stressed on the job; nearly half of them say that they need help learning to manage stress; and 42% said that their coworkers need help managing stress.
The Centers for Disease Control and Prevention state unequivocally that 80% of our medical expenditures, are now stress-related.
Nearly two-thirds of adults in America are overweight ( have a Body Mass Index greater than 25).
More than 50% of do not get enough physical activity to provide health benefits, 24% are not active at all in their leisure time.
The Centers for Disease Control and Prevention state unequivocally that 80% of our medical expenditures, are now stress-related.
Nearly two-thirds of adults in America are overweight ( have a Body Mass Index greater than 25).
More than 50% of do not get enough physical activity to provide health benefits, 24% are not active at all in their leisure time.
Monday, September 21, 2009
The LIfebuilder's Creed
Today is the most important day of my life.
Yesterday with its successes and victories, struggles and failures
is gone forever.
The past is the past.
Done.
Finished.
I cannot relive it. I cannot go back and change it.
But I will learn from it and improve my Today.
Today. This moment. NOW.
It is God's gift to me, and it is all that I have.
Tomorow with all its joys and sorrows, triumphs and troubles
isnt here yet.
Indeed tomorow may never come.
Therefore, I will not worry about tomorrow.
Today is what God has entrusted to me.
It is all that I have. I will do my best in it.
I will demonstrate the best of me in it-
my character, giftedness and abilities-
to my family, my friends clients and associates.
I will identify those things that are most important
to do TODAY,
and those things I will do until they are done
I will look back with satisfaction at
that which I have accomplished.
Then, only then will I plan my tomorow,
Looking to improve upon Today, with God's help.
Then I shall sleep in peace. Content
Yesterday with its successes and victories, struggles and failures
is gone forever.
The past is the past.
Done.
Finished.
I cannot relive it. I cannot go back and change it.
But I will learn from it and improve my Today.
Today. This moment. NOW.
It is God's gift to me, and it is all that I have.
Tomorow with all its joys and sorrows, triumphs and troubles
isnt here yet.
Indeed tomorow may never come.
Therefore, I will not worry about tomorrow.
Today is what God has entrusted to me.
It is all that I have. I will do my best in it.
I will demonstrate the best of me in it-
my character, giftedness and abilities-
to my family, my friends clients and associates.
I will identify those things that are most important
to do TODAY,
and those things I will do until they are done
I will look back with satisfaction at
that which I have accomplished.
Then, only then will I plan my tomorow,
Looking to improve upon Today, with God's help.
Then I shall sleep in peace. Content
Wednesday, September 16, 2009
How to watch TV better...
1. Drink water - While youre mind is being occupied by the TV, you wont care as much about satisfying your taste buds, so it should be easy to properly hydrate.
2. Eat nuts - walnuts, hazelnuts and almonds are best. The monosaturated fats in them keep your ateries clear and up your serotonin- wich improves mood.
3. Exert yourself - Do ten pushups during every commercial break. Youll take advantage of of boring dowtime and reduce the amount of TV you watch.
4. Stretch - take time do some static stretching to keep your muscles from stiffening, chances are you sit enough at work already.
2. Eat nuts - walnuts, hazelnuts and almonds are best. The monosaturated fats in them keep your ateries clear and up your serotonin- wich improves mood.
3. Exert yourself - Do ten pushups during every commercial break. Youll take advantage of of boring dowtime and reduce the amount of TV you watch.
4. Stretch - take time do some static stretching to keep your muscles from stiffening, chances are you sit enough at work already.
Wednesday, September 9, 2009
Bootcamp Thursday Sept 10th...
meets on 63rd and central park west.
get a kick ass workout and enjoy the beauty of central park - its a great paradox.
$20 per person or $10 if you bring a friend.
Remember to bring water!
get a kick ass workout and enjoy the beauty of central park - its a great paradox.
$20 per person or $10 if you bring a friend.
Remember to bring water!
Thursday, September 3, 2009
Bootcamp...
Xander's Better Body Bootcamp:
Tonight, Thursday September 3rd : 63rd St & Central Park West.
Starts at 7:30 PM
Get there.
Tonight, Thursday September 3rd : 63rd St & Central Park West.
Starts at 7:30 PM
Get there.
Tuesday, September 1, 2009
TRX - Fitness Anywhere; sport-specific training mma...
the following link shows video of how the TRX suspension system is used for training mixed martial artists. It is a great product to get the best workout possible with using only your bodyweight.
I am a certified TRX Trainer and the product is available for sale on my website at the bottom of my personal training bio.
Hope you enjoy:
www.fitnessanywhere.com/trx-training/sports-fitness/mma/ .
I am a certified TRX Trainer and the product is available for sale on my website at the bottom of my personal training bio.
Hope you enjoy:
www.fitnessanywhere.com/trx-training/sports-fitness/mma/ .
Monday, August 31, 2009
End of Summer, back to work... special rates.
So another summer is coming to an end. Rented house at the beach, done. Kids, back to school. The weather, cooling down, and reality that you just gained 3-8lbs of fat is starting to sink in...
We are here to help to help you get back in shape and feeling great, and offering an incredible special package to help get you started to reaching (or re-reaching) your fitness goals.
From now until November 1st, 2009 - you can get one free fitness and health assessment, a 10- pack of 1hr personal training assessments and nutritional consulting for $650. This fee of $650 can be broken down into 2 payments.
Because this is such a discounted rate, and I want it to used to effectively jump start your fitness, the ten sessions need to be used over the course of 7 weeks. You will be best served to train twice a week, for 5 weeks - the extra 2 weeks I've added is to provide a buffer, if you are going on vacation or if something serious comes up.
There really is no better time than right now to take control of life. Start feeling and looking great today!
I am always available to help in any way, to the best of my ability.
Please feel free to contact me at anytime via email at greg@bellatorfit.com
We are here to help to help you get back in shape and feeling great, and offering an incredible special package to help get you started to reaching (or re-reaching) your fitness goals.
From now until November 1st, 2009 - you can get one free fitness and health assessment, a 10- pack of 1hr personal training assessments and nutritional consulting for $650. This fee of $650 can be broken down into 2 payments.
Because this is such a discounted rate, and I want it to used to effectively jump start your fitness, the ten sessions need to be used over the course of 7 weeks. You will be best served to train twice a week, for 5 weeks - the extra 2 weeks I've added is to provide a buffer, if you are going on vacation or if something serious comes up.
There really is no better time than right now to take control of life. Start feeling and looking great today!
I am always available to help in any way, to the best of my ability.
Please feel free to contact me at anytime via email at greg@bellatorfit.com
Thursday, August 27, 2009
Welcome...
Thank you for taking the time to view the Bellator Fitness and Health web page and blog.
I am very excited to have our site up and running, and hope to use the blog to provide information about the company in addition to ariticles about exercise, diet and all things health
related.
Bellator Fitness and Health is a network of individuals who love helping others look better, move better and feel better both outside and in. I encourage clients and non-clients alike to contact me with any questions related fitness and health. If I dont know the answer myself, I will reach out to a professional who is better suited to answer the question- its the beauty of working with a network of experts that excel in their area of expertise.
The blog will be updatedly weekly. I will have guest bloggers writing articals from time to time to drop knowledge that I'm sure will be beneficial to our audience.
I want to thank everyone who has helped to put this website together, and a special thank you to my family and friends who have supported me over the years - I am truly blessed to have you all in my life.
Stay tuned....
I am very excited to have our site up and running, and hope to use the blog to provide information about the company in addition to ariticles about exercise, diet and all things health
related.
Bellator Fitness and Health is a network of individuals who love helping others look better, move better and feel better both outside and in. I encourage clients and non-clients alike to contact me with any questions related fitness and health. If I dont know the answer myself, I will reach out to a professional who is better suited to answer the question- its the beauty of working with a network of experts that excel in their area of expertise.
The blog will be updatedly weekly. I will have guest bloggers writing articals from time to time to drop knowledge that I'm sure will be beneficial to our audience.
I want to thank everyone who has helped to put this website together, and a special thank you to my family and friends who have supported me over the years - I am truly blessed to have you all in my life.
Stay tuned....
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