National Personal Training Institute of Israel

What do I know about my body?The Human Body Anatomy, facts & functions
#

Wellness Wednesday: Hamstrings

The hamstrings are a group of three muscles that extend from the Ischial Tuberosity of the hip (your sit bones) and the Tibia and Fibula (backs of your knees). The muscle group is comprised of the Biceps Femoris, Semitendinosus, and the Semimembranosus muscles. Combined, these muscles are primarily responsible for flexion of the knee joint as well as assisting the extension of the thigh. In addition to these functions the hamstring muscles work in tandem to rotate the knee, assist in maintaining a standing position with knees slightly bent as well as limiting how far we can bend forward as we try to touch our toes without bending our knees.

This muscle group is one of the more frequently injured in sports. If you’re an athlete, or a weekend warrior who likes to run fast, jump high, and train hard, your hamstrings are at risk. If you’re a desk jockey who spends most of his/her day sitting at a computer, you may be even worse off, especially if you’re planning to get in shape or be more active again. Finally, if you’re a gym rat who’s long made the mistake of focusing your leg training on the fronts of your thighs—hitting the hammies as an afterthought—you’ve already lit the fuse that can lead to a hamstring blowout.

Hamstring strains or “pulls” are usually non-contact injuries. Hamstring strains are typically caused by decreased flexibility, decreased strength, muscle fatigue and an inadequate warm-up. A hamstring strain can occur in a variety of ways. This muscle group is often injured in high-speed activities like running, jumping, pivoting or exploding out of a stance. Since the hamstring crosses multiple joints, it’s involved in motions or affects movement at each of these joints. Although its primary influence centers on the hip and knee joints, the hamstrings can easily impact back alignment and function.

You want to be sure to warm up your hamstrings before workouts. Some stretches to consider:
1. Lying L Sit
2. Supine “Active” Leg Extension
3. Seated twisting hamstring stretch
4. Lying hamstring stretch using a strap
5. Sitting hamstring stretch
*

*

*

Sensory deprivation. Flotation therapy. Whatever you want to call it, it's in!

Flotation therapy, in a nutshell, is a treatment that strips away your brain's sensory input—from light, sound, even touch—for a full hour at a time (sometimes more), in order to increase relaxation, improve muscle recovery, ease aches and pains, and help athletes of any level get their heads in the game.

To achieve flotation therapy's supernatural state, which some actually liken to an acid trip, flotation companies fill their tanks with a combination of water and Epsom salt. So much Epsom salt, in fact, that your body is incredibly buoyant and balances on top of the water with zero effort. Really—if you try to push, say, your arm down into the water, it takes real effort. That way "you're basically in zero gravity for an hour or more, and as all of your muscles relax—some people even feel their backs and joints pop," says Joel Granik, a licensed acupuncturist, Eastern medicine practitioner, and owner of Floating Lotus in NYC.

The water is also at a constant temperature set around 93 to 94 degrees, matching the temperature of your skin's surface. That way you really don't feel the water, says Granik. Things get even trippier when the lights go out (although you can leave on a dim light—or even use one that changes colors—if the idea of being in complete darkness is too unnerving) in order to send you into a meditative state.

"With sensory deprivation, your brain goes into a totally different [place]. Brain waves are similar to what experienced meditators experience," Granik says.

Get Started With Sensory Deprivation
Sessions generally range from $50 to $100, last between an hour and 90 minutes, and are becoming increasingly prevalent in major cities. While many people notice benefits even after the first session, Granik recommends trying it at least three to four times to get the full effect.

"If you've never floated before, your brain goes all over the place during the first few minutes. Then it starts slowing down. Then it's over. You know you weren't sleeping, but then all of a sudden time is up," he says. "The more you do it, though, the shorter this adjustment period is and the better you get at it."

Over time, Granik says people can even learn to get back into their relaxed flotation state whenever, wherever. To get there, he typically recommends that clients, especially fitness-minded ones, float once per week or every other week. "But if you can only do once a month, it still works great as a sort of 'reset,' he says. "It'll still help you get your mind right and help you reach your fitness goals."



www.nationalptiglobal.org

If challenges change us, the only reason not to undertake a challenge is if we feel we are already as good as we want or need to be in that part of our lives. Even then, sometimes the most important insights in our lives are discovered while doing things completely unrelated to the challenge at hand.

So challenges are part of how we grow, how we improve. If you want to learn something new, it is, by definition a challenge. The reward is how the new information helps you change and become more. If it is a challenge to improve an existing skill, the reward is a change for the better that skill set.

Conversely, a life without challenges would be, at the least, quite boring. We aren't saying that you need to do wild and crazy challenges every day, but doing nothing challenging is really boring. While some may have a high tolerance for boredom, eventually everyone will want something more.

The only questions then become: When will you insist on doing something more? And: How much more do you need?


www.nationalptiglobal.org

Attention all Certified Professionals!

As you know, as Professionals you need 2.0 (20 hours) of CEUs every 2 years. Are you keeping current?

Don't let all of the hard work you put towards your certifications expire.

Our Continuing Education Courses (CEUs) can be used with most all certifying companies nationwide.

Check out our great online courses here:
https://www.nationalptiglobal.org/courses/online-continuing-education

Our students love that we offer incredible education AND they have the education and tools to start their own business and nurture their careers by the time their education is done.

Join the movement and set yourself up for career success!

www.nationalptiglobal.org

Does sitting alone in a quiet room while trying to avoid your own thoughts sound intimidating? Don't panic. Meditation is easier than you think, and the benefits are plenty. Think: More relaxation—and less stress, chronic pain, and risk of depression. Here, we asked experts how to meditate when you're a beginner, so you can snag the practice's perks ASAP. Here are some tips to get you started

Leave a Loud Room
There's no wrong place to meditate, but choosing a calm place might make it easier when you're first starting out

Let There Be Light
If you're prone to sleepiness, especially as a beginner, try meditating in a place with enough natural light to stay alert. As you become better, you may want to change it up.

Check Your Posture
You can position your body for meditation in any number of ways—sitting, lying down, kneeling—but ultimately, you should feel comfortable the whole way through.

Be Consistent
Usually, people find meditation most helpful if they do it early in the morning or just before bed. "This allows you to set the stage for your day or to unwind from it. When you start out, explore different options to find out what feels most natural to you—just work toward keeping it consistent.

Accept (Don't Fight) Your Thoughts
Shunning stressful thoughts is usually a beginner's primary concern. "Understand that it is your mind's job to think, and accept that your mind will wander," says Skoch. "You can't stop thinking, you can only redirect your attention." Observe your thoughts and feelings without judging them, and you'll have an easier time keeping cool amid everyday stressors, too.

Focus on Your Breath
"Focus on a body sensation, like your breath coming in and out of your nose, your belly rising and falling," says Ford. When stressful thoughts come up, don't worry. Simply refocus your attention on your body—again and again and again. And if it helps, you can also think of your breath as the central point of your meditation.

Start Small
"As little as three or five minutes is enough," says Ford. "Doing a short amount of time, at the same time, every day, makes a habit—which you can then lengthen to 15, 20, 30 minutes when you're ready."



www.nationalptiglobal.org

Move of the Week: Landmine Standing Rotation

For those of you who aren’t familiar with what the landmine is, it’s a barbell that slides into a sleeve so it becomes locked into a stable, pivoting point. The landmine standing rotation is a great core stability exercise where the goal is to keep the spine from moving.

The basis behind a strong core is being able to resist extension and rotation. This core anti-rotation move is great for developing core stability. The Landmine Standing Rotation emphasizes moving your arms through their full range of motion and keeping your core tight and torso stable so that only your arms move.

Having a strong core is one of the prerequisites for many heavier exercises. To develop your abs, certain abdominal exercises are held in far greater regard than others for their ability to develop a strong core with the least amount of repetitions and in creating it in such a way that no muscle group in the area is left unattended. This compound abdominal exercise is the key to building explosive power in the abdominal area.

Muscles Worked:
Quadratus Lumborm (lower back)
Obliques
Transverse Abdominis
Re**us Abdominis (abs)

How to do it-
1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
2. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
3. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
4. Reverse the motion to swing the weight all the way to the opposite side.
5. Continue alternating the movement until the set is complete.
*
*
www.nationalptiglobal.org
*
*
*

Food of the week: Blackberries

Blackberry is a delicious and versatile fruit, belonging to the Rubus genus in the Rosaceae family which also includes raspberry and dewberry. Native to the Northern temperate areas of the globe, blackberry has been honored as the official fruit of the state of Alabama and is found copiously in North America and the Pacific coast. Ancient cultures perceived blackberry plant as a w**d or a wild plant, yet its medicinal history goes back to more than 2000 years.

The traditional usage of blackberry fruit, leaf, bark and roots by the Romans and Greeks was for healing numerous health conditions that ranged from mild infections to venomous bites. In fact, during the 18th century the Greek cure of using blackberry for treating gout was so influential in Europe that it was famously known as the ‘gout berry’.

There’s an argument to be made for calling blackberries a superfood. They’re high in beneficial vitamins and minerals, fiber, and antioxidants. They’re low in calories, carbs, and fat. Blackberries are also versatile and easy to add to your diet. Sweet yet tart blackberries are a summer staple. But the benefits of these berry beauties go well beyond their yummy taste. Blackberries have impressive health benefits, too.

What are some of the health benefits these mighty berries pack:
*Full of fiber- 1 cup contains over 7.6 grams of fiber
*Full of anti-oxidants- they are full of phenolic acids, flavonoids, & flavonols
*Improve brain power, including cognitive & motor function- Medical journal “Nutritional Neuroscience” claims that black berries can help you maintain motor & cognitive skills as you age
*Improved oral health- eating blackberries kills illness causing oral bacteria (thanks to gallic, rutin, & ellagic acid- phenol antioxidants)
*Anti-cancer properties- the berries antioxidant properties are helpful in preventing lung cancer, colon cancer, & esophageal cancer.
*Healthy heart-Flavonols protect the heart, & high levels of magnesium & fiber protect the arteries.
*Aids in weight management- low in sugar & high in fiber.
*Healthy bones- magnesium & calcium help maintain healthy bones.
*Normal blood clotting


www.nationalptiglobal.org

⠀⠀⠀⠀⠀

Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.
-Buddha

Follow your passion. Find your success.
Become your own boss | Make your own schedule | Become apart of a fitness community | Change lives | Become a certified personal trainer ⠀⠀
⠀⠀
⠀⠀
For more information click www.nationalptiglobal.org
⠀⠀
⠀⠀
⠀⠀
⠀⠀
⠀⠀
⠀⠀
⠀⠀⠀
⠀⠀⠀

Move of the Week: Kettlebell Halo

The kettlebell halo is great for warming up the shoulders with lightweight but also great to create strength with a heavier weight and slow controlled movement. There are a lot of exercises that take almost no thought to perform. (We’re looking at you, curls and calf raises.)

The kettlebell halo isn’t one of them. The movement actually strengthens your mind-muscle connection. That’s because it requires full concentration and a team effort from your shoulders, triceps, back, and core to maneuver the unwieldy weight around your head. As a result, you can stay focused, boost intensity, and get the most out of every single rep

Muscles used, but not limited, in the kettlebell halo are:
• Deltoid
• Teres major
• Subscapularis
• Pectoralis major
• Serratus anterior
• Coracobrachialis
• Biceps brachii
• Latissimus dorsi

There are many benefits to doing the Kettlebell Halos-
• Improves stability in the core, obliques and lower back
• Improves strength in the shoulders
• Improves posture
• Lowers risk of incurring a back injury
• Improved mobility in the shoulders and thoracic areas
• Develops conditioning
• Forces you to engage your core more efficiently
• Helps improve performance of other strength and power exercises such as the leg press, bench press, shoulder press, deadlift, power clean, clean and press.

How to do it-
1. Get into a squat position in order to pick up the kettlebell, then raise it to chest level. The kettlebell should be held upside-down by the handle.
2. Move the kettlebell around your head in a clockwise motion. Start off by making a large circle and then gradually decrease it until the weight is barely clearing your head.
3. Repeat the movement for 8 to 10 reps and then do the same in a counterclockwise direction.

Tip- Perform this movement slowly to avoid slamming your head. Make sure you are not compensating for limited range of motion by moving your head to make the exercise easier. Maintain tension in your core to avoid leaning back with the weight overhead.
*
*
www.nationalptiglobal.org
*
*
*
⠀

Which hormone is not normally associate with weight gain in women?

A. Testosterone
B. Estrogen
C. Progesterone
D. Oxytocin
*
The answer is D. Oxytocin.
*
There are many hormones that have a hand in weight gain for women. The primary hormones responsible for weight gain in females are: thyroid hormone, estrogen, progesterone, cortisol, testosterone, and insulin.

1. Thyroid Hormone:
The problem with thyroid hormone is the most common among women. Hypothyroidism is a condition in which the body lacks sufficient thyroid hormone and is responsible for weight gain in women. The most common symptoms are: fatigue, cold intolerance, weight gain, dry skin and constipation.

2. Estrogen:
Estrogen is a female s*x hormone which can cause weight gain during menopause, because of its decreased level. Fat cells are found to be another source of estrogen that converts calories into fats. This can also lead to obesity.

3. Progesterone:
The level of progesterone decreases in the body during menopause, which may cause water retention and bloating in women. In this condition you may feel like your body is fuller and heavier.

4. Testosterone:
Many women suffer from the hormonal disorder – PCOS (Polycystic Ovarian Syndrome), which increases the level of testosterone, that leads to weight gain, menstrual disorders, facial hair, acne and infertility. Testosterone is also responsible for muscle mass in women.

5. Insulin:
Insulin is responsible for the regulation of fat and carbohydrates in the body. Insulin allows the body to use glucose. Insulin is also a causal agent for PCOS that leads to infertility. High levels of insulin in your body can also cause weight gain.
*
*
www.nationalptiglobal.org
*
*

Food of the Week: Cilantro

Cilantro is an annual herb from the family Apiaceae, which contains 3,700 species including carrots, celery, and parsley. Often known in the United Kingdom as coriander, cilantro comes from the plant Coriandrum sativum. In the United States, the leaves of the plant are known as cilantro and the seeds are called coriander. While some love its refreshing, nearly citrusy flavor, others find that it leaves a soapy, unpleasant aftertaste.

A great source of vitamins and minerals, cilantro should be considered a superfood, or at least a “superherb.” A small amount delivers the full daily value of vitamin A and K and is rich in vitamin C, potassium, and manganese.

Benefits:
•Rids the body of heavy metals- It has been shown to bind these toxic metals together, loosening them from tissue and facilitating their elimination from the body.
•Protects against oxidative stress- Its strong antioxidant properties, in part due to the flavonoid quercetin, helps protect against the damage caused by free radicals in the body.
•Reduces anxiety- It can help calm the nerves and improve sleep quality due to its natural sedative properties.
•Lowers blood sugar levels- The leaves and stems of cilantro have been shown to help lower blood sugar levels.
•Supports heart health- It could help promote heart health by reducing several risk factors for heart disease (also helps lower cholesterol and triglyceride levels).
•Prevent urinary tract infections- Its antibacterial compounds could potentially help keep the urinary tract healthy and free from unhealthy bacteria in a healthy alkaline environment.
•Settles digestive upset- It can settle nauseous stomachs, prevent gas and bloating, relieve indigestion and heartburn, and ease stomach cramps. It also aids in efficient digestion by helping produce digestive enzymes that promote the breakdown of foods.
•Protects against food poisoning- Its natural antibacterial properties may help protect against both food- and waterborne diseases.
•Soothes skin irritation- It is used both internally and externally as a remedy for skin irritations. Its natural antihistamines help calm the immune system response against allergens.
*
*
www.nationalptiglobal.org
*
*