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Fitness Blog

The Art of Expressing the Human Body

Much more than just another book about Bruce Lee, The Art of Expressing the Human Body is full of exercise information. Aside from being a world-renowned ‘movie star’ and martial artist, Bruce Lee was first and foremost an athlete. One look at his physique in the movie Enter the Dragon and I’m sure you’ll agree that he knew a little bit about working out and what it means to be LEAN.
This book covers all the muscle groups of the body from legs to lats with tid-bits about the author scattered throughout. It also presents Bruce Lee’s own personal view on effective exercises and is extremely detailed. As you’ll see by the pictures throughout (should you decide to check out the book) Mr. Lee was extremely conditioned with very little bodyfat which doesn’t come about just by ‘pumping iron’. It explains various cardiovascular exercises and routines that are very efficient as well as a whole section on stretching. I read this book religiously throughout high school and used a lot of the routines and training ideas myself, and can tell you that they definitely achieve what they’re said to when executed with commitment.
Along with the exercise is an overview of what Bruce Lee himself followed as a diet-which is very useful for ideas. Though it may seem a bit out-dated and not as ‘fresh’ as various exercise books of today (especially any by some big name Hollywood star of our generation), I think at times that it’s most important to get back to basics. Along with diet and nutrition is a bit about supplementation as well. You won’t find anything about Creatine or N.O. Boosters but more natural, herbal remedies which are interesting to learn about.
The Art of Expressing the Human Body is not only informative but also very inspiring. Bruce Lee was much more than a martial artist.  He was an athlete-always full of insights and ideas that are very thought-provoking and motivational. You may not even be remotely interested in martial arts-but don’t let that deter you from at least flipping through the pages of this great book because it’s not JUST for martial artists. It’s always good to find new ideas and see what worked for other people as every body is different…so you have to try something different to see what works for YOU.
Charlie Wilson, ACE Certfied Personal Trainer

Fight for Fitness

Check out some video from Charlie’s Fight for Fitness program that has been getting rave reviews!!

CSPI’S Nutrition Action Healthletter

If you’re looking for sound, un-biased food, nutrition, and health information you should try the Nutrition Action Healthletter, published by the Center for Science in the Public Interest (CSPI). The CSPI is a non-profit health advocacy group, which mounts educational programs and presses for changes in government and corporate policies.
Published 10 times a year, the Healthletter offers a wealth of information in only 15-20 pages. I find myself always reading it from cover to cover, and learning something in every issue. The writing is intelligent, while reader friendly to those without Nutrition degrees, and in certain sections delightfully funny.
My favorite section is called “Right Stuff, and Food Porn”. It’s not usually a comparison of two similar products. Rather, one product has the ‘Right Stuff’, meaning it’s heathly, and the advertising is trueful, while the other, the ‘Food Porn’ product is largely unhealthy but the buyer would not necessarily assume that based on the packaging and advertising. And although written with a sense of humor I believe the writers are challenging, and encouraging you to make an informed decision about the food you buy.
And fast, yet very informative and entertaining read!
You can learn more about CSPI’S Nutrition Action Healthletter at www.cspinet.org.
Enjoy!!

Fruit and Nut Breakfast Bars

Prep and cook time 30 mins. Makes 8 bars
1/4 cup orange juice
1/2 cup pitted dates
1 cup whole raw almonds
1/2 cup dried apricots
1/4 cup dried plums (prunes)
1/4 tsp. salt
1/4 cup raw pumpkin seeds
1/4 cup raw sunflower seeds
Preheat oven to 300 degrees. Pour juice over dates and let soak for 5 minutes.
Place almonds, dried apricots, and dried plums in food processor and pulse a few times until coarsly chopped. Add salt and dates with orange juice and pulse until mixture starts to pull together. Add pumpkin seeds and sunflower seeds, pulsing a few times just to incorporate.
Using wet hands scoop mixture onto a work surface and form into a log about 1 3/4 in. wide and 1/2 in. thick. Flatten into a bar and cut into 8 equal pieces.
Arrange pieces about an inch apart on parchment lined baking sheet. Bake 8-16 min. per side depending on how moist or dry you want them. Store in airtight container for up to 4 days or freeze them.
210 calories, 6 g. protein, 13 g. fat, 22 g. carbs, 3.5 g. fiber

If Hearts Could Talk

CONTROLLING AGING
10 WAYS TO HELP RETAIN YOUTH AND PROLONG THE ONSET OF AGING

1. MUSCLE MASS– Americans tend to lose 6.6 pounds of lean body mass each year with the rate accelerating after 45.
CONTROL FACTOR: EXERCISE AND PROPER NUTRITION
2. STRENGTH– The average person loses 30 percent of his muscles and or nerves between age 20 and 70. Strength and size of remaining cells can be increased.
CONTROL FACTOR: RESISTANCE TRAINING
3. CALORIES– At age 70 a person needs 500 fewer calories per day to maintain body weight.
CONTROL FACTOR: REDUCE CALORIC INTAKE
4. BODY FAT– Fact: One in three Americans are clinically obese. The average 65-year old woman’s body is 43 percent fat compared to 25 percent at age 25.
CONTROL FACTOR: EXERCISE AND PROPER NUTRITION
5. BLOOD PRESSURE– Most Americans show an increase in blood pressure with age.
CONTROL FACTOR: EXERCISE AND PROPER NUTRITION
6. DIABETES– Some diabetes cases are caused by an increase in body fat and loss of muscle mass. “The couch potato!”
CONTROL FACTOR: EXERCISE AND PROPER NUTRITION
7. CHOLESTEROL– Bad cholesterol leads to heart disease, good cholesterol helps protect against it.
CONTROL FACTOR: EXERCISE AND PROPER NUTRTION
8. TEMPERATURE– The body’s ability to regulate temperature declines with age. “It’s ok to sweat!”
CONTROL FACTOR: EXERCISE AND PROPER NUTRITION
9. BONE DENSITY– Fact: One million fractures per year are due to falls in women with osteoporosis. Bones lose mineral content and become weaker with age.
CONTROL FACTOR- EXERCISE AND PROPER CALCIUM INTAKE
10. AEROBIC CAPACITY– The body’s efficient use of oxygen declines by 30 – 40 percent by age 65.
CONTROL FACTOR: AEROBIC EXERCISE
Adapated from Biomarkers by William Evans

Check out this video of Kinesis!


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Which is a better hike?

There are lots of great local hikes around Wenatchee. Pick your favorite of these two or add your own in the comments!
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Kari’s Gliding Disc Pike Push-ups

 
Another great total body exercise from Kari Hall!

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Beef Lettuce Wraps

Cooking spray
1 (1-pound) flank steak, trimmed
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
3 tablespoons fresh lime juice
2 tablespoons fish sauce
4 teaspoons dark brown sugar
1 jalapeño pepper, seeded and minced
8 Bibb lettuce leaves
1 cup thinly sliced red onion
1 cup torn fresh mint
1/2 cup matchstick-cut English cucumber
1/2 cup torn fresh cilantro
2 tablespoons chopped unsalted, dry-roasted peanuts
1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle steak with salt and pepper. Place steak in pan; cook 5 minutes on each side or until desired degree of doneness. Remove from pan; let stand 10 minutes. Cut steak diagonally across the grain into thin slices.
2. Combine juice, fish sauce, sugar, and jalapeño in a medium bowl, stirring with a whisk. Reserve 4 teaspoons juice mixture in a small serving bowl. Pour remaining juice mixture in a large bowl; add steak, tossing to coat. Place 1 1/2 ounces beef in center of each lettuce leaf; top each with 2 tablespoons onion, 2 tablespoons mint, 1 tablespoon cucumber, and 1 tablespoon cilantro. Sprinkle evenly with peanuts; roll up. Serve with reserved juice mixture.
Yield: 4 servings (serving size: 2 wraps and 1 teaspoon sauce)
CALORIES 224 ; FAT 8.1g (sat 2.7g,mono 3.4g,poly 1g); CHOLESTEROL 39mg; CALCIUM 61mg; CARBOHYDRATE 11.2g; SODIUM 755mg; PROTEIN 27g; FIBER 2g; IRON 2.6mg
Cooking Light, JUNE 2009
“I tried this recipe from the June 2009 issue of Cooking Light. It has great flavor and is fairly easy to prepare and is perfect on a hot night.”- Darcy