DAMY Strength

Ten Quick Tips for People Who Want to Gain Weight the Healthy Way

2010-08-11T14:15:00.001-07:00

Ten Quick Tips for People Who Want to Gain Weight the Healthy Way by Kyle Stewart

If youíre going crazy trying to pack on weight without getting fat, you know how difficult it can be. Donít get sucked into the latest gimmick or resort to illegal drugs. Here are 10 ways to increase your body-weight.

1. Eat more protein. If you add more lean protein to your diet you are giving your body the materials it needs to build muscle.

2. Donít eliminate fats from your diet. Some people try to cut fat entirely out of their diet, even when trying to gain weight. Your body needs fats to run on all cylinders, so donít deprive it.

3. Get more sleep. If you are only getting a few hours of sleep each night, your body wonít have a chance to grow and repair itself. You have to get plenty of sleep to gain muscle.

4. Cut back on cardio. If you are doing a lot of aerobic exercise ñ cut back now! Too much cardio work will burn up calories that your body could be using to build muscle.

5. Add an extra small meal or two to your diet. You should be eating lots of healthy foods if you want to gain weight. To speed things up add a meal or two to your eating plan.

6. Avoid stress. We all have stress but you need to minimize it to get your body in a state where it can really grow. Too much stress will short-circuit your plans to add muscle mass.

7. Lift heavier weights. If you are working out, try upping the amount of weight you lift for each exercise. Your body will adapt by getting stronger. Getting stronger means more muscle.

8. Take your vitamins. Remember Hulk Hoganís old advice to take your vitamins? Well Hulkís a little bit out there but his advice from 20 years ago still holds true. Your body needs the right nutrients to grow.

9. Drink more water. We always hear about how the human body is 90% water. Well, we are made up of a lot of water, so take in more to increase your chances of adding muscle weight.

10. Add a meal replacement supplement to your diet. Spend a few bucks to get a high quality MRP to add to your every day eating plans. You need more healthy calories and these drinks are a great way to get the extra stuff you need to grow.

Written by Kyle Stewart of Ultimate Fitness Gear, Getinsanity

How to Train for Military Boot Camp

2010-06-17T15:19:00.000-07:00

Anyone looking to join the military needs to know one thing...GET FIT. The better shape you are in the easier time you will have at Basic Training. I wanted to write this post to help people prepare physically for Boot Camp. Mental training will come at a later post but it should help to know that the better shape you are in and the easier time you have physically the easier the training will be mentally. The better shape you are in the longer hours you can work, the easier it will be to stay awake, and the less painful the training will be. Here's what you need to do to get ready...

What exercises should I focus on when preparing for Military Boot Camp?

To succeed at Boot Camp or Basic Training you need to have a good balance between strength and endurance. In the weeks leading up to your course you should focus on these exercises:

Push Ups
Sit Ups
Pull Ups
Running
Walking Long Distances with a Heavy Backpack

Honestly, that is it. If you are incredible at these 6 things you will be a champ at Basic. To be more specific I will give you a few goals to shoot for. Keep in mind these goals are only for people who want to be the best at Basic Training. If you want to shine then make sure you are meeting each one of these pre-requisites.

Push Ups - 60 in a row

Sit Ups - 100 in 2 minutes

Pull Ups - 15 in a row

Running - 5 km in under 21 minutes

Walking - be able to do 1 hour with 50-70 lbs on your back

Dave

How to Develop Quickness

2010-06-11T11:13:00.000-07:00

Quickness is something all athletes wish they were just born with...then we wouldn't have to put so much focus on it. The problem is many of us weren't, including myself. It is so important to have a quick/powerful first step whether you are a basketball, football, soccer, or hockey player. Being able to go by someone in a short burst of energy could mean the difference between you being a good player and a great player. If you are ready to take the steps to become a great player read on!

If you want to develop a quick first step the first thing you are going to have to do is practice being explosive. You need to get used to going from zero to one hundred. The 40m sprint should be your best friend. The pylon or cones should be your buddies and the squat bar should be your girlfriend. If you want to be quick you need to have powerful legs and a strong core...it's time to hit the gym.

Components of a Workout Regime Focused on Quickness

1) Weighted Squats, Lunges, and Powerlifts
2) Cone Drills
3) 40m Sprint Development
4) Core Strength Training

I believe with a good plan anyone can become quicker. Anyone can develop that first step if they put the time and effort into it. It takes just that, time and effort, to actually develop quickness.

Lets go over the components I have listed:

1) You need to start by developing your legs. Improve your power output in your quads and hamstrings. The stronger your legs are the more powerful your first step will be. Focus on heavy squats, heavy lunges, and powerlifting. Get a good leg workout in twice per week to start. Make sure to track your progress.

2) Cone drills are so important. Set up your cones in a 5m x 5m square and run patterns. Stay low to the ground and work on pushing off in every direction. Choose a pattern that involves running forward, backward, turning left, turning right. Do these drills for 10 minutes 3 times a week. Time yourself every time you run it. Track progress.

3) The 40m sprint is all about the start. How fast can you go from 0 to 100%? Run these over and over. Focus on being as quick as possible off the start. Try three different versions: start on your belly, start like a sprinter, and start in the standing position. Do 10 of each three times a week. Time yourself...track progress.

4) Finally, you need core strength! Weighted ab exercises...When you have a strong core you will have complete control over your entire body. You will be better at shifting momentum, changing direction, starting and stopping. All of these are important for quickness. Try decline situps, rotating ab exercises, and stability exercises. Track your progress and always try to improve on what you did the day before. Do these twice per week.

Try these components for 4 weeks and then get into a pickup game of basketball...you will see a difference in your first step.

Dave

The Body's Set Point: How Going Below that May Be Ridiculously Hard

2010-06-04T11:21:00.000-07:00

Guest Post: Joesph Jackson

Hello, body. I am your brain. It has come to my attention that you are trying very hard to get yourself to a smaller weight than what I have deemed to be right for you. That is very foolish. I am the boss. I control the hunger, and I can make you eat Mallow Mars until your skin carries the faint smell of chocolate. I can make you crave crispy, crunchy, almost burned bacon on top of your wimpy salads, turning a healthy food choice into a complete waste of your time. Why are you trying to do this to yourself?

Okay, so your brain does not really have a personal vendetta against your body, but there really is such a thing as the body's set point. Every human has a weight that their body works the best atóthe weight that makes you feel the best. If you get above or below that particular weight by more than a few pounds, you start feeling it. You might feel tired or sluggish. You might feel achy or ill. In some women, menstrual cycles can be thrown off by weight fluctuations in either direction. The set point dictates what weight we are ate for optimal performance for every system, from the cardiovascular system to the digestive system. While you can change the weight that your body is registering, you may never be able to change the set point that it believes to be right for it, so maintaining your weight, especially one that is much lower than your own body is comfortable with will be a constant struggle.

Even getting down below the set point in the first place is a hard task to accomplish. Think about it. Your doctor says that you are fifty pounds overweight (according to his charts) your clothes say about thirty. The lowest you have ever weighed and felt good about yourself was about twenty pounds ago. So, if you start to diet and get to that first twenty pounds off, will you be satisfied? Remember, you feel good now; your body is functioning at its very best. You have high self esteem once again. But, your clothing is still too tight and your doctor is still nagging you to lose more weight. Okay, so your clothing was too tight when you bought it, but you still start working at losing the additional weight. Maybe you get that other ten pounds off. The clothing is still a little snug but wearable. Your doctor continues to push you to lose at least ten more pounds. So, you try to do it. You change your eating habits, again. You add in more exercise again. But, this time, nothing is happening. You are not feeling like you used to either. Phantom aches and pains keep you awake at night. You are more tired than you usually are. It is becoming a sheer act of will to pull yourself out of bed in the morning.

You drop some of the added exercise and stop killing yourself with the diet. Ten pounds creep back onto your frame and suddenly you feel better again. The aches and pains are gone. Your energy is back to normal. You feel like your happy, if flabby self again. Welcome back to your set point, your brain missed you.

Article written by Joesph Jackson of Ultimate Fitness Gear, your top source for the Insanity Workout on the web.

Strenuous Exercise Prolongs the Lives of Cells

2010-05-29T12:09:00.001-07:00

Guest Post: Dr. Gabe Mirkin

Italian researchers showed that after running a marathon, a person's lymphocytes live longer (BMC Physiology, May 2010). This could help to explain why exercisers live more than 12 years longer than those who do not exercise (British Journal of Sports Medicine, March 2008).

Every cell in your body has a programmable cell death called apoptosis. For example, skin cells live 28 days and then die. Cells lining the inside of your mouth and intestines live 48 hours, and your red blood cells live 120 days. When cells become cancerous, they live forever. They lose apoptosis and forget to die. Cancer cells then transfer to other tissues to prevent them from functioning. For example, breast cancer cells become so abundant that they may travel to your liver and damage it so you lose liver function. They travel to your brain and you lose brain function. Cancer cells kill by preventing other tissues from functioning in your body.

What would happen if your cells lived longer than they are supposed to, but still retained apoptosis and died, only later than they normally do? Perhaps you would live longer. This study shows that running a marathon prolongs the life of cells by increasing many of the messenger chemicals associated with delayed apoptosis, including SIRT1 (an enzyme that contributes to longevity).

Shortened telomeres (chromosome caps) represent aging. An earlier study showed that fifty-year-old competitive marathon runners have telomeres that were almost the same length as those of 20-year-old runners on the German National Team, and more than 40 percent longer than those or inactive men of the same age (Circulation, December 2009; reported in the February 10 eZine)

Dr. Mirkin is a sports medicine doctor, fitness guru, and long-time radio host. Check out his website atwww.drmirkin.com.

Links I Like...May 25

2010-05-25T14:05:00.000-07:00

Check out some more recent links I like.

Amy Layne has a great Video Log series out called 31 Days to a Better YOU. Check out her most recent post called Love YOURSELF http://www.amylayneparadigm.com/2010/05/31-days-to-better-you-day-15-love.html

Great Summer Workout tips from Fitness Black Book! http://fitnessblackbook.com/main/summer-workout-tips-to-maximize-your-time-in-the-sun/

Turmeric Health Benefits! A must read! http://www.marksdailyapple.com/health-benefits-turmeric/

Hope you enjoy!

Dave

Men's Health Magazine Leg Burnout

2010-05-25T07:16:00.000-07:00

We all love to lift heavy on leg day. Sometimes we have to sacrifice our cardio for a great leg workout. If you find yourself struggling to get in your cardio after a long leg workout I want you to try this Leg Cardio Set. It is from Men's Health and is a heart pumping Set that will leave your legs wasted.

After you have completed your leg workout try this set.

Jump Squats x15
Squats x15
Squat Hold 30 sec
Rest 20 sec
Jump Squats x15
Squats x15
Squat Hold 30 sec

Let me know how it goes!

Dave

Muscles: Incredible Health Benefits

2010-05-22T12:40:00.001-07:00

Guest Post by Dr. Gabe Mirkin

Almost all people should do some form of strength training as they age. Aging causes loss of muscles which increases your risk for metabolic syndrome, diabetes, obesity, heart attacks and premature death (Sports Medicine, May 2010). Contracting muscles remove sugar from the bloodstream to prevent high blood sugar levels which damage every cell in your body.

The authors reviewed the world's literature and found 13 placebo-controlled studies of the effect of lifting weights on health in later life. Weight lifting reduced HbA1c (a measure of cell damage caused by sugar stuck on cells), body fat, and systolic blood pressure. It did not affect diastolic blood pressure, triglycerides, HDL, LDL or total cholesterol.

The only way you can enlarge muscles is to exercise them against progressive resistance. However, a recent report explains why middle-aged people are at such high risk for injury when they start a weightlifting program (American Journal of Lifestyle Medicine, May 2010). To enlarge muscles, you have to lift weights heavy enough to cause pain while you lift. This damages muscle fibers. Your immunity responds to this cell damage as it responds to an infection: with pain, swelling, and increases in white blood cells, cytokines and blood flow. You usually recover within hours or days. However, if you repeat a heavy workout before you recover from the previous one, it takes longer to recover and the tissue weakens, rather than being given time to heal and become stronger. You develop a condition called inflammation in which your immunity stays active all the time and attacks your own body (in the same way that it attacks invading germs) to prevent healing. Older people have exaggerated changes of inflammation in their muscles (American Journal of Physiology - Regulatory, Integrative and Comparative Physiology, April 2010). If you continue to take stress and recover workouts over many months and years, your muscles become stronger and heal faster so you can lift heavier weights to grow larger muscles.

If you are a middle-aged person who wants to start a weight lifting program to gain the incredible health benefits of being stronger and having larger muscles, and at the same time, avoid the extremely high rate of injury in older weight lifters, you should avoid lifting heavy weights when your muscles feel sore and are still damaged from your previous intense workout. Check with your doctor to see if you have any condition that could be aggravated by lifting weights.

The first rule is that beginners should lift light for several months before they try to lift heavy. Join a gym and use 10 to 20 machines every day. Pick the heaviest weight that you can lift 10 times in a row comfortably without hurting, and do this every day. If you feel sore, take a day or more off. As it becomes easier to lift a weight, increase the repetitions until you can lift that weight 25 times in a row without discomfort.

After you have followed this program for several months, you are probably ready to lift heavier weights that cause pain while you lift them. Unfortunately, the correct way to grow muscles also puts you at increased risk for injuring yourself. Pain is necessary for the muscle damage to grow larger and stronger muscles. I recommend getting special instruction on how to perform multiple sets that hurt, using proper form to minimize the risk of injury. Many lifters pick the heaviest weight that they can lift 10 times in a row, do three sets of 10 and feel very sore in their last set. After an intense workout, you should not lift heavy again until the soreness goes away.

Dr. Mirkin is a sports medicine doctor, fitness guru, and long-time radio host. Check out his website at www.drmirkin.com.

Pushup Challenge

2010-05-19T07:26:00.000-07:00

Many occupations and sports teams have fitness tests. I have participated in fitness tests all my life. One common movement that has been in every fitness test I have ever done is pushups. It seems like pushups are the basic measure of strength. I think the main reason for this is because they are so easy to test for and so easy to measure. They are also extremely easy to get good at. Throughout my life I have gotten really good at pushups many times. Each time I have done it the same way. I'm going to share my secret with you today...it's not really a secret...it's really very very simple. It comes down to the fact that the more you do something the better you will be at it. My method takes a lot of discipline but it is not time consuming...

Check it out

Okay, so a good score on any pushup test is between 60-70. That is if you are really competitive. Many people are happy with 40 and if that works for you you're not going to need as much time for my technique. So here is how you do it. Everyday you need to do 5 sets of pushups with exactly 1 minute of rest between each set. This means that the workout will only take about 7 minutes. You should do the same number of pushups each set and the last two sets should be too difficult for you to accomplish. Basically I want you to max out your chest everyday. Trust me, it works! You should stick to the same number of reps until you can do all the sets perfectly...at that point it is no longer a maximal effort. This usually takes about 5 days to accomplish. When you are ready to move up you should add 5 reps to your total. For every 5 days of effort you should take 1 day of rest. If you like your rest day on the same day each week then extend your workouts to 6 days and have day 7 as a rest. Here's a sample workout schedule:

Days 1-5 - 5 Sets of 15 Reps
Days 7-11 - 5 Sets of 20 Reps
Days 13-17 - 5 Sets of 25 Reps
Days 19-23 - 5 Sets of 30 Reps
Days 25-29 - 5 Sets of 35 Reps
Days 31-35 - 5 Sets of 40 Reps
Days 37-41 - 5 Sets of 45 Reps
Days 43-47 - 5 Sets of 50 Reps
Days 49-53 - 5 Sets of 55 Reps
Days 55-59 - 5 Sets of 60 Reps

In 60 days you can be one of those guys doing 60 or more reps on the fitness test... If you don't understand this schedule try this simpler one.

Week 1 - 5 Sets of 15 Reps

Week 2 - 5 Sets of 20 Reps

Week 3 - 5 Sets of 25 Reps

Week 4 - 5 Sets of 30 Reps

Week 5 - 5 Sets of 35 Reps

Week 6 - 5 Sets of 40 Reps

Week 7 - 5 Sets of 45 Reps

Week 8 - 5 Sets of 50 Reps

Week 9 - 5 Sets of 55 Reps

Week 10 - 5 Sets of 60 Reps

Dave

Links I Like...May 16

2010-05-17T06:52:00.000-07:00

Here's what I'm reading this week...

Check out the Fitness Black Book's newest post on resistance bands http://fitnessblackbook.com/muscle-building/resistance-bands-can-work-chest-and-shoulders-better-than-free-weights/

Nacho Breakfast from Pimp My Protein Shake! http://pimpmyproteinshake.blogspot.com/2010/05/nachos-its-whats-for-breakfast.html

Any important one from Zen to Fitness...Who's cooking what you eat? Enjoy. http://zentofitness.com/whos-cooking-what-you-eat/

Dave

Barefoot Running

2010-05-15T08:59:00.000-07:00

Guest Post by Dr. Gabe Mirkin

Harvard evolutionary biologist Dan Lieberman believes that modern running shoes may explain why fifty percent of serious runners are injured at least once a year (Nature, January 2010). Modern running shoes have features that cause runners to land on their heels with forces of at least three times body weight at 6-minute mile pace. The faster a runner runs, the greater the force, which causes stress fractures of the feet and lower legs, shin splints, tears in the fascia on the bottom of the feet, knee and hip pain, tendon and joint damage and more.

Hitting the ground with the heel first generates tremendous force because it stops the foot suddenly. On the other hand, landing on the front of the foot allows the foot to keep on moving as the heel is lowered toward the ground to distribute the forces throughout the entire lower leg. If you drop a pen on its tip, it hits with tremendous force because it stops when it hits the ground and then falls forward. However, if the pen were dropped on the side of one end, it would hit the ground with much less force because after hitting on that side, the force would be distributed as the pen falls backward to the other end.

In the 1960s doctors thought that most running injuries were caused by excessive pronation, a rolling inward of the foot after the heal strikes the ground. They felt that the foot rolled inward toward the arch to dissipate the tremendous heel strike forces. This, in turn, caused the lower leg to twist inward and they blamed the frequent running injuries on the inward twisting motion of the leg after heel strike. So they invented running shoes with special arch supports to limit inward rolling, and with padded heels to cushion some of the shock of the heel hitting the ground. However, these features reinforce the runners' habit of landing on their heels.

Dr. Lieberman has shown that barefoot runners are more likely to land on their forefoot or mid-foot. He has shown in elegant experiments that landing on the front part of the foot reduces the force of the foot strike very significantly. However, he has no data to show that running injuries can be prevented by running barefoot. Furthermore, stones and cut glass can cause injuries, and most runners have such thin skin on the bottom of their feet that they couldn't possibly run barefoot.

New on the market are running shoes with very thin soles and minimal heels called Vibram FiveFingers shoe and the Dunlop Volley. Vibram is supporting Dr. Lieberman's studies. Dr. Lieberman has shown only that
• modern running shoes tend to encourage a runner to land on his heels, and
• heel strike generates more force than front foot strike.
He has not yet shown that:
• modern running shoes cause injuries, or that
• injuries can be treated or prevented by running barefoot or in thin-soled shoes.
Dr. Lieberman's website

Dr. Mirkin is a sports medicine doctor, fitness guru, and long-time radio host. Check out his website atwww.drmirkin.com.

DAMY Health 31 Days to a Better YOU!

2010-05-11T08:08:00.000-07:00

We are preparing to launch another eBook at DAMY Health!!! This one is called '31 Days to a Better YOU' and I am so excited about its launch! This eBook is in a mini-course format and should be completed over 31 Days. Each day the reader will adopt a new health and wellness tip to their lifestyle. After the 31 Days the reader will have all the tools they need to live a healthy, happy life!

The eBook is based on Amy Layne's Top Healthy Lifestyle Tips and Tricks. It is packed full of other information including recipes, motivational quotes, small tasks/challenges, in-depth information, and proven techniques. We have supplemented the 31 Days to a Better YOU with a Youtube Mini Series. It has already begun and there has been an amazing response!

This eBook is tailored to the person interested in improving their lifestyle and becoming healthier. It is great for the beginner who needs to start with basic information but is also extremely useful for someone who is already health conscious but needs an extra boost and some insider information! It stresses taking baby steps when changing your lifestyle and focuses on only one topic per day.

The '31 Days to a Better YOU' eBook launch will be within the next two weeks! It will be available at www.damyhealth.com.

Dave

Should I be doing Crossfit?

2010-05-10T12:03:00.000-07:00

No matter what your fitness level or athletic involvement I have to recommend Crossfit Training. Crossfit is a super popular style of training that involves short interval/circuit style exercises. I have done Crossfit style training in the past and I have reaped the benefits. No matter which workout you do you are going to get a full body burn. It is an amazing style of training for 'whole-body strength.'

Another cool thing about Crossfit is that it's like a cult. People who do Crossfit LOVE Crossfit and they are extremely dedicated. Their website crossfit.com has a huge following and has 1000s of amazing workouts posted for you to try! Some of the worlds greatest athletes are Crossfit enthusiasts. Check out some of their videos on Youtube and you will be impressed.

If you are an athlete training for a specific sport don't be scared of Crossfit. It will build your core strength like nothing you have ever tried. It is great for building stability and power. Football and Basketball players especially should include Crossfit as part of their off-season training.

If you are looking to get started with Crossfit or would just like to supplement your training schedule with a few Crossfit workouts don't worry it's super easy to get started. Go to their website... everyday a new workout is posted to the home page. You can either try that workout or search older ones until you find one that is suitable for your physical ability. Either way, TRY it. Seriously, you will see results.

Dave

Sunday Link Love May 9

2010-05-09T16:36:00.000-07:00

First of all, Happy Mothers Day to all the Mothers out there especially my Mother, Mother-in-law, and two Grandmothers! You girls are some awesome Mothers!

Here are what I'm interested in this week...

Okay, I have to start with a very serious in-depth look at Thoracic Spine Mobility from Mark's Daily Apple. In this post he gives you the knowledge you need to strengthen your mid-upper back. Take it all in at http://www.marksdailyapple.com/how-to-improve-thoracic-spine-mobility/

This blog from Zen to Fitness is a textbook look at healthy eating. It is titled 5 Essential Foods For Your Diet... check it out... then go eat all these foods... http://zentofitness.com/5-essential-foods-for-your-diet/

How to do Kneeling Cable Crunches - Sounds Easy But Its Not

2010-05-08T13:40:00.000-07:00

Guest Post by Stephanie Hill

When you do cable crunches, you build strength and sculpt your abdominal muscles for a 6-pack look. For this exercise, you will need a pulley machine with a rope attachment and also an exercise mat.

Be sure to do your stretches and warm up before doing this exercise to prevent muscle injury. Set the weights on the pulley in a level that is not too light but not too heavy either. Setting the weights too heavily will cause injury and make your training useless. Kneel in front of the pulley and grasp the rope handle with both of your hands. Pull down the handles until your hands are located at either side of your face, resting them on top of your shoulders. Your arms should be held close at your sides and not extended outwards. Let the pulley pull your back in a hyper-extended position. You should be kneeling with your glutes suspended above your legs and your torso kneeling forward. This is to be your starting position.

Exhale as you flex your abdominals to pull down on the pulley, keeping your hips suspended and stationary. Continue pulling until your elbows are at the middle of your thighs. Hold the position for a second and inhale as you go back to starting position.

Repeat the exercise with the number of recommended reps and sets. It is important that you do this exercise slowly while maintaining constant contraction of your abdominals. Always make sure that you are pulling down on the pulley with your abs and not with your arms and lower back. Others make a mistake by unconsciously sitting on their legs throughout the entire execution. This lessens the tension and also makes you target the motion on your lower back. If you wish to target your side abdominals as well, use a handle bar instead of the rope attachment.

Guest Post by Stephanie Hill from the Extreme Home Workout. To grab Shaun T's Newest workout click GetInsanity.com.

How to Meditate

2010-05-05T08:05:00.000-07:00

Meditation helps to get to know who you really are on the inside. It involves 15-30 minutes of alone time a day. For many, this is their only alone time of the day! It gives you the time to organize your thoughts and direct your focus for the day! This is when you need to speak to yourself and take control of what is going on inside. I recently read that our negative thoughts come automatically...our positive ones we need to insert. The more positive ones you insert the less negative ones you will have. This is your time to talk nice to yourself and provide your mind with as many GOOD things as possible. This will weed out some of the negative.

How do you meditate?

There are many different ways to meditate. The main focus should be to have quiet. There should be no external distractions. A very common meditation technique is to listen to guided meditation CDs. This is the best idea for a beginner. The person on the cd will make sure your attention is in the right place. They are timed out perfect so you don't have to be looking at your watch. They provide affirmations and self-questions that will help you decide what to think about.

Some points about meditating:

1) Try to meditate in the same spot everyday.
2) Be in a comfortable 'receiving' position. Either sitting upright with a straight back (preferred) or laying down facing up.
3) If you are sitting upright have a comfortable pillow underneath you.
4) You should meditate for 15-30 minutes everyday.
5) This should be done first thing in the morning. It is an amazing way to start your day and should set the tone for your day!
6) If you are unsure about what you should be thinking about when you first start you should direct your focus to what you want to change in your life.
7) This should be followed by focusing on already having what you want for your life.
8) In addition, you should focus on thankfulness and appreciation for the amazing life you already have!

What am I doing right now?

I meditate for 20 minutes every morning. Lately, I have been doing a Wayne Dyer CD with a track called AH Meditation. It includes a series of affirmations. I like to keep my meditation very basic focusing on the things I have highlighted in my 8 points.

This is a beginners guide to meditation. Use it to get started and to figure out what is right for you!

Dave

Who Inspires You?

2010-05-04T08:29:00.000-07:00

Everyone needs inspiration...To me, inspiration is to be motivated by an experience. To be inspired by something or someone and, in turn, being motivated to do whatever it takes to accomplish your goals! This applies to everyone! It doesn't matter if you are a professional athlete or someone looking to lose the last 10 lbs... you need to be inspired!

There are many different ways to be inspired. You could be inspired by a person or figure. This could be someone you can model your actions after because you like the way they hold themselves. It could be someone you learn from. You might learn from their mistakes or from their accomplishments. This person could literally be anyone...and it can changed often....and it can be more than one person. Many people are inspired by athletes, celebrities, musicians, parents, or other role models.

You can also be inspired by an action or an event. Something that always gets me is when a person, a group of people, a team, or a community overcome something unimaginable. I have to be inspired by the people of Haiti and how they are about to stay strong in such hard times. It makes me think about how I should be reacting to situations and how we all need to keep our heads up. You may also be inspired by a song. Something that speaks to you. Something that says what you need to hear. Amy and I are affected by this all the time. It could be anything from an emotional song that tells a story of achievement to a Rap song that stresses how awesome you are. SING IT! It feels good and it is inspirational.

Who inspires you?

For me, it's easy! My wife inspires me. She is a champion. She has the work ethic, the desire to succeed, and an incredible faith. She knows about things before they are even going to happen...she is in-tune with something special. It is amazing to watch! I'm also inspired by athletes who have overcame obstacles or who have developed superior skills through hard work and determination. It is amazing to see someone succeed on a professional level. You know how much hard work has gone into their journey and it just feels good to experience the end result with them. I like to watch and learn from people who are confident and professional. A lot of the time I see these traits in musicians and television personalities. I take their lessons and use them to build these traits in myself! Everyone should be doing this. Finally, I'm inspired by people who speak/or write things that make sense to me...Michael Beckwith, Wayne Dyer, Deepak Chopra...I can't read enough of these men's books. They inspire me to become a better person.

Let me know who inspires you!

Dave

Link Love May 2

2010-05-03T10:59:00.000-07:00

Hey all! Here is a few of my favorite links from last week! Check them out!

Awesome post from Zen to Fitness...Get out and Get some sun!! http://zentofitness.com/go-out-and-get-some-sun/

Give your feet some love from WakoWa...http://wakowa.wordpress.com/2010/04/07/for-happy-feet-good-shoes-and-stretches/

Fast food will kill us! Check out SportsGeezer last week posting about Fast Foods and Aging. http://www.sportsgeezer.com/sportsgeezer/2010/04/fast-foods-speed-aging.html

Dave

How to Lose Weight

2010-05-01T23:11:00.000-07:00

As a specialist in Sports Conditioning I know what a difficult time people have beginning a fitness journey. Getting into shape is an entire different ball game. It is incredibly difficult to lose weight without guidance. Knowledge is power especially when it comes to personal health and wellness. The most effective way to lose weight is to begin a recommended weight loss program.

The 3-Week Fat Blaster by Amy Layne is the perfect tool for permanent weight loss. It preaches all the most important aspects of a weight loss program including: clean eating, balanced meals, whole foods, and proper nutrition. Just by giving this program a try you will learn about clean eating and how to improve the health and wellness of your family through proper nutrition. It has been used to shred the last 10 lbs, to jumpstart those having trouble losing weight, to get your healthy eating back on track, and to learn the basics of clean eating. When you get the program you also receive Amy Layne’s Lifestyle Tips and Tricks. They are great for transforming your lifestyle!

For only $28 this program is well worth it! It is an amazing value and will give you the tools you need to change your life. The 21-day nutrition guide is easy to follow. It outlines every meal for you so you know just what to eat at what times. The meals are very easy to prepare. A complete grocery list is included so you will have no guessing to do at the grocery store. All in all this program is what you need to start losing weight. I highly recommend it to anyone with weight to lose.

Dave

Click HERE for the 3-Week Fat Blaster

Benefits of High-Intensity Interval Training

2010-05-01T09:38:00.000-07:00

Guest Post by Dr. Gabe Mirkin

To be competitive, all athletes must train very intensely some of the time. New research from McMaster University in Canada shows that short term, high-intensity interval training on a bike can also provide you with all the health and fitness benefits of exercising less intensely for a much longer period of time (The Journal of Physiology, March 2010). Subjects used a standard stationary bicycle and performed a workout of ten 1-minute sprints with a 1-minute rest between each at 95 percent of their maximal heart rate, three times a week. This takes less effort than an all-out sprint at close to 100 percent of maximal heart rate. The study supports other research that shows that high-intensity training improves speed and endurance far more than long slow distance and is necessary for training for athletic competition.

The same authors showed that a similar short workout of all-out sprinting at maximal heart rate took about 90 minutes per week (three workouts of 30 minutes each) and was as effective in achieving fitness and health benefits as many hours of exercising at a much more leisurely pace (The Journal of Physiology, September 2006). High intensity, short-interval training improves fuel and oxygen delivery to muscles, helps the removal of waste products, and increases the number and efficiency of mitochondria that help muscles use oxygen to burn food for energy. These changes have been shown to reduce risk for heart attacks, strokes, diabetes, weight gain and even some cancers.

The authors make no mention of alternating intense stress and low-intensity recovery workouts, in which you spend more than 80 percent of your exercise time going at a very low intensity. Training intensely without recovery workouts markedly increases your chances of injuring yourself.

High-intensity training can cause heart attacks in people with blocked arteries and muscle injuries in anyone. Before starting, a) check with your doctor to make sure your coronary arteries are open and b) you should be able to pedal on a stationary bicycle slowly for at least an hour a day for several weeks. A program of high-intensity intervals:

• will improve speed and endurance much more than slow long- distance workouts

• should not be done when muscles feel sore or you feel sick because it increases your chances of injuring yourself

• should be part of a "stress and recover" program in which you go intensely never more often than three times a week and spend far more time exercising less intensely.

High-intensity interval training causes muscle burning and severe shortness of breath, so don't do it unless you enjoy the thrill of competition.

Dr. Mirkin is a sports medicine doctor, fitness guru, and long-time radio host. Check out his website at www.drmirkin.com.

Amy Layne Paradigm

2010-04-29T21:37:00.000-07:00

Here at DAMY Health we have many programs. I haven't had a chance to explain many of them yet so I would like to start by introducing our most popular program! The Amy Layne Paradigm is an all-inclusive online Health and Wellness program! When you sign up you get Amy and I as personal coaches! You have an all-access pass to all the knowledge we can provide. We designed this program to get people to try something different than going to a gym. With our expertise and a few pieces of equipment we can dramatically improve your chances of getting into shape compared to what you would experience with a simple gym membership.

With our program you get a full nutrition plan designed by Amy (a Holistic Nutritionist). This doesn't mean you are going to have to starve or you are going to have to eat foods you hate. She is very creative! We take your likes, dislikes, and goals and design a plan that is suited to you! You eat only foods that you like! You eat in a manner that will allow you to achieve all your health and wellness goals! It really is an easy road to success...follow the plan and you will succeed.

With our program you get a full fitness plan designed by Amy and I. We design our plans based on the equipment you have, the amount of time you can devote to fitness, your health and wellness goals, and your personal experience! We take care of our members! You won't have to do anything you aren't comfortable with. You will see results with our program. We have a ton of experience and are creative geniuses in the world of functional/in-home training. Everything we ask of you is simple. You plan is based on what you can give us for time! You make the rules and we give you the path to achieve your goals. It's a win/win.

Also included with the Amy Layne Paradigm are many side additions that really make the program. We do weekly check-ins. Each week we send you a form that gives you a tool to show us how you are doing. Where along your journey are you? How did your previous week go? What are your plans for next week? We like to understand what our clients are going through and we use that information to help you reach your goals no matter what is on your plate.

When you first sign up for our program you receive our Lifestyle eBook. It covers everything lifestyle including: holistic nutrition, coffee, sleep, condiments, workout styles, intensities, skin care, and anything and everything else...

One of our most popular components of the program is our Daily Motivaitonal Emails...these emails are written by Amy and I and include every sort of health and wellness tip you can think of. We provide recipes, motivational quotes, stories about us, new and exciting workouts, lifestyle advice and much more. They are a great addition to our program and keep us connected to you on a daily basis.

One thing Amy and I pride ourselves on is our communication. We have an open door policy with our online clients. After sign-up you have 24/7 access to us via email, Skype, and telephone. We are quick on the draw with our emails and usually take no more than 24 hours to respond. Any question you have we can answer! Our clients who are the most involved and communicate the most usually have the most success so we love to promote this aspect of the program!

The Amy Layne Paradigm is based on the idea that whatever your goal or whatever you believe to be your next paradigm is we can get you there. We are an amazing team and have the desire, expertise, and experience to guide you to your healthiest paradigm. For more info about the program or to contact us with questions email us. To sign up go to DAMY Health Online Programs and select the Amy Layne Paradigm.

David

I want to Jump Higher

2010-04-28T22:36:00.000-07:00

For all the ballers out there who simply want to jump higher...I know what you are going through. I spent a lot of my career focusing on jumping higher. At 5'10'' playing in a league of giants I was at a serious disadvantage no matter what my vertical was. I will admit I never did increase my vertical to the point I would have liked (I didn't know what I know now). Since then I have learned what it takes to 'get up.' It is pretty simple...jump. I know everyone says this but it's true. In order to increase your vertical jump you need to jump A LOT.

No matter what your size increasing your jumping ability can improve your game. An extra 2-4 inches will change the way you attack the basket or get off a shot in traffic. If you are able to devote 3-5 hours of work per week to your vertical jump I recommend it.

Here's what you need to do...

1) Jump more.

2) Strengthen your legs.

3) Strengthen your core.

There are some great 'jump programs' out there and I may promote one here someday but for now...just getting started...follow these simple steps.

- Improve your squat.
- Improve your deadlift.
- Practice dunking the basketball (if you're not even close practice tapping the backboard).
- Do Burpees...lots of them.
- Do back extensions and decline situps.
- Do box jumps.

Ok this could go on forever! There are so many good exercises out there. Just know that those next 2 inches are possible! You have to put in the work! You have to get stronger...you have to jump!

I recommend tracking your progress (noting your improvement every second time you hit the gym). This is the only way to know if what you're doing is working. Whether you are small or tall having an extra 2-4 inches will improve your game. Hit the gym.

If you are looking for a Jump Program eBook check the link below!

Dave

DAMY Health Newsletter

2010-04-27T16:44:00.000-07:00

For periodic updates from DAMY Health join our mailing list! We will be sharing health and wellness advice including weight loss information, recipes, new workouts, DAMY info, and program discounts! Everyone who joins our mailing list will receive Amy Layne's Top 15 Weight-Loss Tips and Tricks Free! It will be instantly emailed to your address after signing up! Click the graphic below to sign up!

What is DAMY Health?

2010-04-27T15:34:00.000-07:00

What is DAMY Health?

DAMY Health is the business my wife and I started in 2009. We provide online and in-person personal training, holistic nutrition, lifestyle counseling, and sport-specific training.

My wife Amy is a Certified Holistic Nutritionist, Personal Trainer, Esthetician, Make-Up Artist, and Lifestyle Expert. She has an extensive education in Health and Wellness and is an extremely inspiring person to work with. She has a profound impact on her clients and is changing lives. She specializes in weight loss and is a success story herself!

I am a Certified Specialist in Sports Conditioning and a former CIS Varsity Basketball Player. I have in-depth training in all different sports conditioning techniques. I have experience training all different types of athletes including baseball, hockey, soccer, basketball, track and field and cross-country running. My specialty is agility related sports however my client base is well-rounded.

I love to train athletes because they are extremely motivated to improve in their sport and they know that with proper conditioning they can take their talent to the next level! We work with most of our clients using services such as Skype, E-mail, and Phone Consultations. We have many different programs to suit your health, wellness, and athletic needs! Contact us today by emailing us at contact@damyhealth.com for a free consultation and to determine which program would be best suited for you!

Dave

Sunday Links

2010-04-25T16:10:00.000-07:00

I want to take this opportunity to share some of my favorite posts of the week!

I have to start with a post from Zen to Fitness about our Lazy Days...This is something we all go through. What are you doing with your days off?

Read by clicking this link http://zentofitness.com/enjoying-days-off-and-refuelling/

The next one is a great comparison between body fat, metabolism, and lean body mass in tall people versus shorter people from Fitness Black Book. I like the depth of this article. It is another eye opener for me.

Read by clicking this link http://fitnessblackbook.com/main/giants-vs-little-people-body-fat-metabolism-lean-body-mass-etc/

Finally, I want to share a post from Conditioning Research about the lower back. He provides two videos from Dr. Doug McGuff showing the physiology of the lower back and how to train the lower back. This is a problem area for almost everyone including me. Check out this link if you're having lower back problems...http://conditioningresearch.blogspot.com/2010/04/doug-mcguff-on-lower-back-training.html

Enjoy these links!

Dave

Recovery Days: Rest or Easy Exercise?

2010-04-24T19:04:00.000-07:00

Guest Post by Dr. Gabe Mirkin

Virtually all competitive athletes train by taking a hard workout on one day, feeling muscle soreness on the next, and then recovering at a reduced intensity for as many days as it takes for the soreness to go away. Then they take their next intense workout. Intense workouts cause muscle damage, as evidenced by bleeding into the muscles themselves and disruption of the fibers and Z bands that hold muscle fibers together. Significant increases in muscle strength and size come only with workouts intense enough to break down muscles. When muscles heal they become stronger and larger. The faster you move on your hard days, the faster you can move in competition. However, continuing intense exercise when muscles feel sore causes injuries and an overtraining syndrome that can takes weeks and months for recovery.

Most athletes in endurance and strength sports exercise on their recovery days and do not plan to take days off. However, they work at a markedly reduced intensity to put minimal pressure on their muscles. If you develop pain anywhere that gets worse as you continue exercising, you are supposed to stop for that day.

Active recoveries on easy days at low intensity make muscles tougher and more fibrous so the athlete's muscles can withstand harder hard days. Almost all top runners, cyclists and weight lifters do huge volumes or work, and most of it is on their less intense recovery days. The stresses of intense workouts are extreme; the recoveries take a tremendous amount of time and are done at low pressure on the muscles. Top endurance runners run more than 100 miles/week, cyclists do more than 300 miles per week and weight lifters spend hours each day in the gym.

Research data comparing active and passive recovery are scant. I am amazed at how few quality studies are available to answer this question. New training methods are developed by athletes and coaches. Then when these athletes win competitions, scientists do studies to show why the new training methods are more effective. A recent report from The University of Western Australia shows that runners recover faster by taking a relaxed swimming workout 10 hours after high intensity interval running, rather than just resting (International Journal of Sports Medicine, January 2010). However, in another study, runners recovered strength and power faster aftr a marathon by resting for five days compared to those who ran slowly (Journal of Applied Physiology, December 1984).

Active recovery should be of limited intensity that does not interfere with the healing process. German researchers showed a one-hour recovery ride is more effective than a three-hour ride for recovery from 13 days of intense bicycle training. Those who rode for 3 hours on their four recovery days had much lower maximal heart rates and maximal lactic acid blood levels, lower power output and slower 30 minute time trials, showing that they were unable to exert themselves as intensely (Scandinavian Journal of Medicine & Science in Sports, June 2009).

What else can you do to recover faster? Athletes in intense training recover faster by getting off their feet immediately after they finish their hard workouts and not even walking until it's time for their next day's recovery workout. Eating a high-carbohydrate meal within one hour of intense workouts hastens recovery (Journal of Sports Sciences, January 2004). Adding protein to that meal hastens recovery even more (Sports Science Exchange, 87:15, 2002). Adding salt and drinking lots of fluids are also necessary for a faster recovery (Journal of Sports Sciences, January 2004). So within one hour after your intense workouts, eat fruit, vegetables, cereals and grains (for carbohydrates), seafood or corn and beans (for protein), add salt to replace what you have lost, and drink plenty of fluids.

IF YOU EXERCISE ONLY FOR FITNESS: Recent research shows that intense exercise is more effective than casual exercise in preventing cancers, heart attacks and premature death. However, you should not exercise intensely more often than every other day. The hard-easy principle applies to all exercisers, even if your hard days are far less intense than those of competitive athletes. Intense exercise can cause heart attacks in people with blocked arteries, so you should check with your doctor before you increase the intensity of your exercise program.

Dr. Mirkin is a Sports Medicine Doctor, Fitness Guru, and Long-Time Radio Host. Check out his website at http://www.drmirkin.com/

Everyone Jogs

2010-04-23T21:11:00.000-07:00

It seems as though everyone who thinks they need to get in shape turns to jogging first. It has become a sort of popular-culture workout. I don't really like it's place in the fitness industry right now. People just starting out think they can jog off the weight. It really doesn't work that way.

I have to say I think jogging is great for many things. I think it is a great workout, I think it is a great stress reliever and I think it is extremely beneficial for cardiovascular health. One thing I know is that it isn't the be-all-end-all of getting into good shape. If you sit on my front deck during a normal Saturday you will see hundreds of people jog by and I can guarantee you won't see one do a pushup, sit-up, or burpee in front of my house! Many people exercise to improve their overall health and for that I believe jogging is great. If you want to change your body shape, lose weight, and achieve similar health benefits add some functional exercises into your routine.

If you want a long-distance runner's body adopt a training regime similar to them (Run 5-6 times a week). If your ideal body shape is different change it up.

Dave

What does a Military Workout Really Look Like...?

2010-04-22T16:32:00.000-07:00

Military workouts are just like in the movies. Funny eh? No really...pushups, situps, running, typical obstacle courses, jumping jacks, crawling through grass and muck, and ruck marches. In theory it sounds great but it is all the added yelling and screaming that makes it tough. Just like in the movies!

If I had to write a typical military workout this is what it would look like:

-beginning with a loud horn or whistle waking you up...setting your body into motion (it seems to know what to do after a couple days of the same thing). My experience was putting on my grey sweatsuit and sprinting down 10 flights of stairs and through a long hallway to arrange myself in a line outside.

Warm Up - Jog for 3-5 minutes to a large patch of grass and form a large semi-circle.

- series of stretches

- some jumping jacks

- some push ups

Run - Fast Pace Run for approx. 10 Minutes

Set - 25 Push Ups

- 25 Sit Ups

- Leg raises as a group (until they tell you to stop)

- Flutter Kick as a group (same)

- Plank - 1 Minute (or until they tell you to stop)

Run - Fast Pace Run for approx. 10 Minutes

- This time you run until the group divides into a fast and slow group. Then the fast group makes a U-Turn and goes to join with the slow group. It's a moral booster.

Set - 25 Dips

- Max Pull Ups

- 10 Diamond Push Ups

(repeat x2)

Run - Fast Pace Run for approx. 10 Minutes

Set - Combo of the exercises listed above.

Cool Down - Warm Up in Reverse.

This really is a good workout even though it seems so basic. It is beneficial for total body conditioning. Everyone who has been through it knows that doing workouts like these improves your overall fitness like you have never seen before. You will get stronger and leaner while taking your cardio to another level. Team workouts like these really make you push it.

If you want to take your fitness to another level you have to push it!

Dave

How to Deal With Stress

2010-04-21T13:29:00.000-07:00

Everyone has stress. Anxiety, emotional eating, and stress related disorders are too common in today's society... Stress kills. Stress puts our cells in an uncomfortable state, our bodies need to work harder to function properly, and we sabotage ourselves. Throughout my life I have experienced some serious stress. I have been in programs where the purpose was to see how much stress we could handle! That is when you learn a lot about yourself. You learn what your limit is!! I didn't like having to learn my limit but it lead me to a self-realization of stress reducing techniques...if I didn't discover these I would have had a much more difficult university/military experience!

Okay! Try these out. Let me know what you do to de-stress...

1) Exercise...of course I'm going to say this...I'm a strength and conditioning coach!!! No really though. I find exercising gives me time to focus on me and think about the things I want to think about! I have always used exercise to deal with stress.

2) Meditate...this is weird...I don't know if many people know this about me. I mediate everyday and have for almost a year now. It has enabled me to discover a whole new side of myself. I have learned how to direct my thinking and have used many different spiritual techniques to deal with stress...my experience...they all work. Any questions? Message me!

3) Talk it out! There is no point in keeping it inside! I try to look at it like this...If I am keeping it inside than my cells are suffering because of it! I don't want my body to suffer. My health is extremely important. I don't feel like a burden to my listener (my wife) because we are communication geniuses. She can bring me down like no body's business and I do the same for her.

4) Read the 'good' books. When I say the 'good' books I mean those done by people famous for their role in self-improvement or new thought. Some great authors are Michael Beckwith, Deepak Chopra, Wayne Dyer, and Eckhart Tolle. Any book by any of these authors will make you feel better...start anywhere within any of their many many books...their words alone will calm you down.

Let's leave it here for now. I will save the rest for another post. Share yours by commenting below!

Dave

Get Up Off the Couch...

2010-04-20T09:11:00.000-07:00

Let's be serious here...TV these days is incredible. I won't lie and say I don't have "my shows" but I try not to let that stop me from being active or being balanced. I know most of you know this already as I'm sure your parents told you many times "why don't you go outside and play..." This is just a reminder. As adults this still applies. Television leads to inactivity and over snacking. It also feels like a downer for the body. I'm never watching TV and then get a sudden urge to go out and be active. I only feel like watching more TV...and more...and more. Let's stop this cycle!

A good way to balance your TV addiction with a healthy lifestyle is to have a limit of shows you call "your shows." I like to set it at 3-5 shows per week. This way if there is one night where you enjoy all the shows on TV you can sit down and make a night of it and not miss that extra show here and there earlier in the week. When it's not time for "your shows" get outside! Go for a walk/hike. Go to the gym (sometimes you can catch some entertainment on the gym TV's too...but that seems like cheating). Just get off your butt! That's all there is to it. A healthy, balanced lifestyle does take some discipline but it is GOOD discipline...it makes you healthier and live longer. Don't be scared of discipline...plan "your shows!"

Dave

Eat on Purpose

2010-04-19T11:54:00.000-07:00

Here is the thing about us, as humans, we over consume. We need to cut it out. We have been brain-washed to think that eating is a form of entertainment or a form of comfort. The reasons humans eat is to fulfill the energy requirements of the body! One thing I have to stress to people is to eat on purpose. Eat for a purpose and understand what that purpose is! It's the same as putting gas in the tank!

Start looking at food as fuel.

My Story

2010-04-17T11:25:00.001-07:00

Ok so I thought I would formally introduce myself by telling my story! I grew up in Amherst, NS, Canada and currently live in British Columbia. As a kid I was involved in every sport I could get into. I played hockey, baseball, track, softball, cross country, and basketball. I wasn't really that good at anything but I think I had a big heart and a little bit of work ethic. I chose basketball to be my number one sport and focused a lot of my time on it. Throughout high school I improved with little guidance from anyone. Pretty much everything I know about the game I picked up from coaches I wasn't able to spend much time with. That was ok for me because I am a self-learner. I've been able to apply what I learned in high school throughout my life so far...

After high school I was accepted to the Royal Military College of Canada. This was a huge jump for me. I went from doing what I want...(being disciplined for things I enjoyed) to doing things I didn't want (and having incredible discipline for things I hated). I made the basketball team...and I think that was the only thing that got be through the first two years. I basically sucked at life for the first two years. I couldn't find balance. I had trouble meeting people and making friends. I was forced to stand on parade for hours, run obstacle courses, not sleep, take 12 courses at a time, and be judged 24/7. I lived with 1000 people who were just like me...brain-washed. We had to be brain-washed...if you weren't you couldn't survive. Luckily for me, I had basketball.

I played in the OUA (my favorite conference in Canada) and we sucked! But that was ok for me. I mean I really wanted to win...but just being on that stage was awesome. We practiced everyday and played every weekend. It was an awesome escape from the College and I got to do the thing I loved! Throughout my 4 years a lot went down on the team (too much to get into here). I ended up having to play a ton of minutes before I was ready to and my game suffered because of it. The most important thing about being on the team was being able to learn balance from the guys who had being doing it for years. I made some changes...

In third year I decided to be awesome...that was what I did. I brought my grades up (WAY up), became a better basketball player (I just let it happen), became respected at the college (my hard work was getting noticed), and became bilingual (a pre-requisite to graduation). I'll say once again...how I did this...I just decided. I learned about balance and was able to prioritize my life. It worked and I was (and still am) very thankful!

Fast forward to 4th year! Amy is in the picture!!! Amy changed my life! She taught be about pressure, stress, balance, patience...basically all the important stuff. I am a better person because of her! Since we have been together: I had an amazing 4th year (earning a top award at the college), I have taken time for myself and have learned about family, I have learned about me and who I am and who I want to be, I learned about change and evolving (two insanely important things in my life)...and I became smarter, a better basketball player and a healthier person in general. We got married last Christmas!

Since graduating from RMC things have dramatically changed for me. I got out of the military (because I knew it wasn't for me...I think I can offer the world more than what was available in the Canadian Forces...another blog topic), I have been accepted to Naturopathic Medical School (my real calling), Amy and I got married (best and most important day of my life!), and we started our own business (DAMY Health...our baby). We love what we do and have a really bright future...We can see it...oh...and we decided it was bright!

Since becoming a Strength and Conditioning Coach and starting DAMY Health with Amy (a Holistic Nutritionist, Personal Trainer, and Lifestyle Expert) we have made big time decisions for our life. We love British Columbia, we love Health and Wellness, we love to travel, and we love Balance. We love our family and we love sharing our advice and experience with you all via blogs (and other mediums). I hope you enjoy our blogs!

David

Dave's Favorite Workout

2010-04-15T08:02:00.000-07:00

I am a big fan of getting a lot of working out done in a short amount of time. We call it working smarter not harder. It forces us to keep the intensity up and the rest periods shorter. It's hard...it sucks...and it works. Today I want to share a favorite workout of mine. It is to be done for a period of 30-40 minutes. Make sure the intensity stays high for the entire time. Okay, here it is.

Warm up - 5 Min Jog or Skipping

Set:

10 Burpees
10 Squat Jumps
10 Pushups
10 Jump Switch Lunges (each side)
10 Dips
10 Jackknifes
10 (or max) Pull Ups
5 Min Run
Rest 2 Min
(repeat entire set for a period of 30-40 minutes)

Cool Down 5 Min Jog

This is a tough workout. If you have any questions about exercises or this workout in general leave a comment and I will get back to you!

Dave

Naturopathic Medicine

2010-04-14T08:17:00.000-07:00

As many of you know I will be starting Naturopathic Medical School in August. I honestly couldn't be more excited! I love being a Strength and Conditioning coach and I love working in my business but I am excited to be going into the field of Natural Medicine. I'm excited because the field is so new to so many people. I have an incredible opportunity to learn about natural health and wellness and I can't wait to be able to promote natural health and wellness as a Naturopath. Many people are still up in the air about Naturopathic Medicine and many are unsure of the role of the Naturopath in our health care system. I want to highlight what Naturopathic Medicine is and why it is important.

Naturopathic Medicine is a primary health care system that blends modern scientific knowledge with traditional and natural forms of medicine (taken from cand.ca). The main focus of Naturopathic Medicine is to promote the healing powers of the body. Practitioners treat the underlying cause of disease as opposed to the symptoms. Basically, they try to promote a well-functioning body and healthy lifestyle practices. This is so exciting for me as I am such an advocate for a balanced healthy lifestyle (the theme of this blog).

Naturopaths use a wide range of techniques, practices, medications, and advice to promote health. These range from traditional chinese medicine to diet and lifestyle changes. I am extremely excited to be learning about clinical nutrition, naturopathic manipulation, acupuncture, and homeopathy as well. There is so much to learn but it all sounds amazing.

Naturopathic is important because it gives people an opportunity to see a practitioner who will be looking out for their well-being as a living, breathing, human being. I have nothing against allopathic Physicians...I think they are great and they have their place as well but I know that it is great for people who have had negative experiences with allopathic Physicians to have the opportunity to see someone who will focus on treating the cause of disease. In BC we have a great opportunity as a Naturopathic Community because we will be able to prescribe allopathic medications and to perform minor surgery. This will enable Naturopaths to be primary care physicians and to be able to treat even those diseases or disorders that cannot or will not respond to Naturopathic treatment.

As you can tell I am extremely excited about my opportunity to study in this field. I know that one day I will be blogging about Naturopathic remedies and techniques I am most interested in or have had the most success with. Who knows what this blog will evolve into! I know for now lets stay on the topic of balanced health...I think Naturopathic care is part of that. If you have never been to a Naturopath I recommend going to see one. Go see what they do and how they can help. You won't be disappointed.

If any of you have stories or comments you would like to share about a visit to a Naturopath or just about the field in general please feel free to comment below. Thanks!

Dave

DAMY Health

Be Resourceful!

2010-04-13T08:09:00.000-07:00

Whether you are on a weight-loss, fitness, or athletic journey it is very important to be resourceful. That means hiring a coach who can provide expertise, motivation, and guidance as well as being your own advocate for change.

The internet is a great place to find resources (usually free) for nutritional guides, recipe sites, counters, calculators and journaling. For a great post listing some of these sites check out makeuseof.com. Tim Lenahan highlights some of the best sites on the web including fitday.com. Fitday is a site I recently came across. It is a great nutrition/fitness journaling site and really can help keep people accountable during their training!

These sites are great resources as an addition to any program. I do not recommend taking advice from people who post on these sites. Just use them as a tool to facilitate your training!

Why Meditate?

2010-04-12T07:24:00.000-07:00

Something that my wife and I try to practice everyday is meditation. I believe it is an important part of a balanced lifestyle and I have definitely reaped the benefits. I find many people unsure about meditation. Meditation does not necessarily have to be linked to religion. It is used in many religious practices but all for similar purposes, to connect with your own spiritual side. My spiritual side is not tied in with a specific religion but it is extremely important to me. Listed below are the reasons why I consider meditation an important asset to a balanced lifestyle.

Why Meditate?

1) It will help you become centered. If you lead a lifestyle that takes your mind in many different directions at once (kids, work, home, weightloss...) it will provide a medium to center your body and step away from the anxiety that is your life.

2) The first point leads to the second. It reduces stress...It does. Taking time for yourself to just be you and to think about how you can grow and develop will dramatically reduce your stress. All mediation techniques focus around being quiet and letting everything around you go. It is know to reduce blood pressure and heart rate.

3) Meditation has helped me figure out who I really am. It is the best time to ask yourself honest questions. Who am I? Who do I want to be? What qualities would I like to have more of? These questions help you determine your REAL path in life. There isn't much more valuable than this.

4) Meditation helps to direct focus. During this 15-20 minutes per day you can take your focus from an invaluable place to a valuable one. This quiet time will help you control your focus and direct it in ways that will be beneficial in your life.

Notes:

These four points are very simple ways meditation has helped me in my life and I believe are enough to convince someone to begin to practice meditation. As these are very beginner reasons to adopt a meditative practice below I have listed five ultimate goals of meditation. These are what you can expect as a general rule...

- achieve a higher state of consciousness

- increased compassion and living-kindness

- greater focus

- creativity/self-awareness

- peaceful frame of mind

There is something about meditation that really gets me excited. Just writing this post makes be want to get out my pillow and Wayne Dyer tape! I hope this post has you interested. I will outline a beginner meditation technique in a later post.

Dave

www.damyhealth.com

Why Enlist a Coach?

2010-04-07T10:34:00.000-07:00

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Being a fitness coach and a former varsity athlete I know the benefit of having someone on your side. Personal coaches provide the guidance, support, and knowledge needed to succeed in sport or in lifestyle improvement. Below is a list of reasons why I believe having a personal coach is so beneficial whether you are a professional athlete or someone trying to lose a few pounds.

1) SUPPORT - Having a goal is great but if you don't have anyone who believes in you it can be very difficult to accomplish.

2) GUIDANCE - Someone to hold you accountable is incredibly important, especially in those times of doubt. Working with someone who has been in your footsteps before can make the journey much easier.

3) KNOWLEDGE - Thinking you can improve your athletic ability without the correct knowledge is naive. Yes you will be able to get to a certain point...but that won't necessarily be the top. For someone looking to lose a few pounds it is important to workout smarter not harder...that is where a coach comes in. They have the experience and expertise to guide you!

4) GOAL SETTING - We all think we know what we want to achieve. A coach is there to show you what you really can achieve and it is usually much more than you thought! Coaches are there to push you to your limit...to help you be your best!

5) TRACK RECORD - If a coach has proven his or her ability to transform peoples abilities then you know they can do the same for you. Look at their careers...what have they done? Have they excelled? Have they helped people excel? These are things you need to look for in a good coach.

These are 5 great reasons to enlist a coach on your personal or athletic journey!

Book Review: Blue Zones by Dan Buettner

2010-04-05T09:36:00.000-07:00

Book: Blue Zones - Lessons for living longer from the people who've lived the longest. By Dan Buettner

This book is essential for anyone interested in living a clean, healthy lifestyle. I read this book on a beach in Mexico and have never been so inspired to LIVE.

The book is based on a National Geographic Series following the longest living humans on the planet. It focuses on indicating what is believed to be the techniques that helped them live so long. Author Dan Buettner travelled to each of the places to speak with the elders. He met hundreds of people between the ages of 90 and 110. It was fascinating to hear the different stories and to see the similarities between lifestyles.

The author travelled to four different blue zones: Sardinia, Italy, Okinawa, Japan, Loma Linda, California, and Hojancha, Costa Rica. I would like to use this post to highlight the similarities between blue zones to help readers get an understanding of how they can extend their lives by adopting a few simple lifestyle changes.
Similaries:

1) Get off your butt! All centenarians studied were active people all their lives. For most the key was not the gym or weight room...the key was just living a lifestyle where they had to move. Many walked to the local markets to get their food. Others grew their own food and had to stay active to maintain their gardens.

2) Don't over eat! In Japan they call it Hara Hachi Bu and it means stop eating when you are 80% full! This will help you lose weight which in turn will lower your blood pressure and cholesterol. As a side note most blue zone members ate their biggest meal at mid-day and saved their smaller meals for later in the evening.

3) Avoid Meat and Processed Foods. Many centenarians did eat meat but they ate it as a delicacy and only would indulge once or twice a month. Processed foods were not in any of their diets. They focused mainly on plant based foods and nuts.

4) Wine! Drink wine in moderation. One small glass a day has great long-term health benefits. Any more than 2 glasses and the risks outweigh the benefits!

5) Have a purpose! As yourself "what is my purpose." Many centenarians say it is seeing their family grow up or keeping great friendships. Others have hobbies or jobs.

6) De-Stress!!! Find ways that help you de-stress (this is another post on its own!)

7) Belong...Have faith. Participate in a spiritual community. It doesn't really matter what religion! It has been proven that attending a religious ceremony once per month will prolong your life.

8) Make family a priority...

9) Surround yourself with like-minded people...

These last two are extremely important in living a long healthy life for obvious reasons.

This list shows some typical traits of earth's oldest humans! If you want to be one of them someday...follow these.

Dave
www.damyhealth.com

How to Build Size and Strength

2010-04-04T10:21:00.000-07:00

Having size and strength is extremely important for anyone looking to take the next step in their athletic career. Making the jump from high school to college or, I would say, from good to great largely depends on your size, strength, and conditioning. The basics of sport and crucial skill development is usually taught by our coaches. Many times building the perfect body for the specific sport is left out. I think there is also a time and place for putting on size and strength. Athletes need to wait until they are fully developed physically...for men this is usually around 17-19. They need to spend some time in the weight room doing initial strength and core muscular development, which is a different post on its own. They need to decide to commit to a program and adopt all the components...nothing can be left out (it won't work if you don't eat right). Here a

re some of the essential components to building size and strength.

1) Hit the weights HEAVY! The only way to get bigger is to lift bigger. A 'Get Bigger' program should keep its reps and sets around 4-6 reps and 4-6 sets for every exercise. The most important thing to consider here is safety. A spotter is ALWAYS needed for lifting in this way. I recommend the last two reps of every set to be fully guided by a spotter. Don't worry if it seems like he or she is doing all the work...that means you have the right weight. When you can get all 4-6 reps on your own...increase the weight!

2) Eat like a big boy! This doesn't mean huge fast food meals every time you feel hunger. This means eating for a purpose. Eat clean but eat to fuel those muscles you are punishing. Your diet should resemble a 6 meal per day plan and your caloric intake should be around where you want it to be when you reach your goal weight. Eat foods high in protein, eat carbs for energy, and eat clean healthy fats.

3) Power lifting! One of the most useful series of exercises for putting on muscle is power lifting. Have someone show you the proper technique for these exercises though as they can take a huge toll on your body if not done properly. You NEED to do the snatch, deadlift, squat, bench press, clean and jerk, overhead squat, and hang cleans. These exercises work the entire body and force you to get stronger. Do them proper and do them heavy...

4) Sleep. Sleeping is when we do our muscle building. Growth hormone works its butt off to help repair your body when you are sleeping...give it a chance. Get 8-10 hours a night.

5) Supplement: PROTEIN POWDER. Protein powder before and after each workout. Your body will be asking for it, you should listen.

6) Don't forget about cardio...just because you want to get bigger and stronger doesn't mean you want to be slower and less conditioned. Get your cardio in 2-3 times per week. Keep it at 30 minutes. Incline treadmill, elliptical, and stationary bike will do.

7) Your split. This is most likely the most controversial point. Some people will say work a different muscle each day...some say only do power lifting. Largely it depends on the person. Start out doing power lifting a couple times a week and add in a 'chest, shoulder, tri' and 'back, bi' split. Doing each workout twice per week. Keep the workouts at 45 min and work as hard as you can.

8) Rest between sets. Attack each set with everything you have. Like I said, to get bigger you need to lift bigger... I recommend taking 3-4 minutes between each set. Lift as hard as you can...then drink water while you are resting.

9) Warm up. Do not go to the gym amped and just jump onto the squat rack with 300 lbs sitting on your neck. 2-3 warm up sets for each exercise. Really understand your muscles and how they react to the weight. Give them a chance.

10) Keep track. If you don't keep track of what weight you are doing you will never know if you are improving. You need to know your 1 rep max, your starting body weight, and your weight for each exercise. Do your 1 rep max again every 30 days. Track your results and fill me in on your accomplishments.

Dave

www.damyhealth.com

DAMY Strength Begins!

2010-04-03T08:27:00.000-07:00

DAMY Strength is the newest blog from the DAMY Health Team! My name is David Duizer and I will be writing this blog. I am a Certified Strength and Conditioning Coach, a former CIS Varsity Athlete, a former Canadian Forces Officer (graduate of Royal Military College), and a Naturopathic Medicine Student. I am extremely excited to have this opportunity to share my knowledge with the world!

At DAMY Health we focus on helping people adopt a healthy lifestyle. That usually involves introducing clean eating, functional exercises, and healthy living practices. We provide holistic nutritional counseling, personal training, group training, couples training, sport specific training, and lifestyle counseling. We do this via online services and through our in-home (soon to be expanding) program. We provide custom plans that are made to specifically help our clients change their lifestyle as well as proven successful pre-made plans that they can jump right into. We are changing lives and it feels good!

The MRS DAMY Blog is titled Amy Layne Paradigm and it is written by my wife Amy Layne (the other half of DAMY Health). She is a Certified Holistic Nutritionist and Personal Trainer. In her blog she focuses on using her personal experience and expertise to motivate people and guide them to a new way of thinking/living. Her blog has been up and running for about 6 months and has had amazing success!

DAMY Strength as a blog will cover a wide array of topics. I want to help people learn about the different components of a healthy lifestyle by presenting some of the science behind them. I will be focusing on providing as much information as possible to illustrate the benefits of healthy living and what we preach at DAMY Health. This blog will see many guest bloggers as many of my colleagues are either studying in this field or have an extensive background with healthy living practices. I am so excited to be able to share with everyone!

The Strength in DAMY Strength symbolizes the well-roundedness of the DAMY Team. We have a wide range of knowledge and love to share with people. We stress open-mindedness and practice this in our counseling. As a company we are ever-evolving. This blog is yet another way for us to get our 'mass array' of information out to you! It's all bundled up inside and we need to get it out!

Personally, I hope you love this blog. If you have any tips or would like us to write about a specific topic (anything related to health and wellness) please either leave a comment on one of our posts or write us at tips@damyhealth.com.

Enjoy!

Dave
www.damyhealth.com