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Archive for July, 2009

Checklist for Lowering your cholesterol

Its fairly easy to lower blood cholesterol, and important to avoid risk of heart disease and stroke.  Just eat more foods low in saturated fats and cholesterol. Cut down on high fat ones, especially those high in saturated fats.  Here are some simple daily guidelines:

1.  Eat 5 servings of fruits and vegetables.

2.  Eat six or more servings of other whole grain cereals, breads, and pastas.

3.  Eat fish, poultry, leaner cuts of meat.

4.  Eat nonfat or 1% milk  dairy products.

5.  Substitute olive, corn, or safflower oil for some of the fats in your diet.

6. Enjoy at least 30-60 minutes of activities on most days of the week.

More details can be found at

Dynamic stretching effective before golf game

I came across this study report, and found it interesting and thought it might prove useful to those of you who play golf regularly.  The following study supports the progressive philosophy of a dynamic (moving large muscle groups) warm-up protocol. 

The benefits of pre-exercise stretching have been questioned in recent years.  The controversy stems from findings that static stretching temporarily impairs a muscles capacity to produce force rapidly. Although this might not be problematic for low to moderate intensity exercise, individuals participating in vigorous athletics may experience an increased risk of injury following a static (stationary, non-moving) stretching warm-up. 

Golf is not often perceived as a vigorous sport. However, the golf swing is considered one of the most vigorous movements performed in all athletics, generating extraordinarily high amounts of force. Because the golf swing requires an optimal range of motion through the shoulders, hips, and spine many golfers have taken to stretching before competition to “loosen-up.” Unfortunately, this may be placing them at an increased risk of injury, and now researchers suggest it might impair performance as well.

Researchers at Austin State University compared the effects of static and dynamic warm-up on a variety of golf measures: club-head speed, drive distance, drive accuracy, and consistency of ball contact. 

The dynamic warm-up consisted of 10 swings with a Momentus training club, followed by 15 full-swings with a golf club progressing from lighter to heavier clubs. The static stretching protocol included 20-minutes of golf-specific stretches held for 10 seconds each, repeated 3 times bilaterally.

Following the warm-ups participants hit 10 balls with a driver at a driving range, with 1 minute recoveries between shots. Following the static stretching protocol, participants had reduced club-head speed and consequently hit for shorter distances. In addition, accuracy was reduced by >30%, and ball contact consistency was down >15%.

This study supports the progressive philosophy of a dynamic warm-up protocol. However, the researcher suggests that static stretching may remain useful away from the range or golf course to improve golf-specific flexibility.

Gergley, Jeffrey C. (2009) Acute Effects of Passive Stretching During Warm-up on Driver Clubhead Speed, Distance, Accuracy, and Consistent Ball Contact in Young Male Competitive Golfers. JSCR. 23(3): 863-867.

Dancing at Zumba for the Cure

Zumba for the Cure was held on June 12, 2009 and all proceeds went to the Susan G. Komen for the Cure St. Louis Affiliate.   Several hundred people came to dance at the Webster University Grant Gymnasium in St. Louis. 
Participants ranged from Zumba instructors, breast cancer survivors and all ages to dance with master instructor, Gina Grant, and others in the Zumba Instructor Network.  ZumbaCure