Tuesday, June 29, 2010

New Jersey Fitness Expert Carey Yang Urges Cancer Patients and Survivors to Start Regular Exercise Program

New Jersey Certified Personal Trainer and Fitness Expert Carey Yang urges cancer patients and cancer survivors to start a regular exercise program to help them recover from cancer treatment quicker and reduce risk of cancer recurrence.

DENVILLE, NJ — June 29, 2010 — “If having cancer, recovering from it or surviving it didn’t give you enough scare and motivation to start a regular exercise program, you’d better wake up and do it now,” says Carey Yang, a Certified Personal Trainer, fitness expert and president of Beyond Fitness Solutions, LLC based in Denville, New Jeresy.

According to new guidelines published by Dr. Kathryn Schmitz of the University of Pennsylvania and her colleages, cancer survivors are urged to exercise even more than those undergoing treatment.

There are nearly 12 million cancer survivors nationwide. There is no positive proof yet that more active people may lower risk of a cancer recurrence. As with any aging people, the longer cancer survivors live, the better the exercise can help them fight rhe risk of heart disease.

In general, physical activity improves quality of life and eases some cancer-related fatigue. Regular exercise can minimize physical functioning from declining too quickly after the therapy.

Dr. Wendy Demark-Wahnefried of the University of Alabama at BirminghamIn says, “in one year, women who needed chemotherapy for their breast cancer can see a swapping of muscle for fat that’s equivalent to 10 years of normal aging. In other words, a 45-year-old may find herself with the fatter, weaker body type of a 55-year-old.”

The American College of Sports Medicine also issued guidelines this month advising cancer survivors to aim for the same amount of exercise as recommended for the average person – about 2 1/2 hours a week.

Yang offers his tips for cancer patients and cancer survivors how to start a regular exercise program to help them recover from cancer treatment quicker and reduce the risk of cancer recurrence.

1. Consult your oncology doctor before starting an exercise program.

2. See a certified personal trainer or specialist who understand your conditions and special needs.

3. Start slowly at lower intensity and shorter duration. Build it up progressively. Consistency is the key to success.

4. Never give up. There are many support services to help you.

About C. Carey Yang and Beyond Fitness Solutions, LLC

C. Carey Yang, Your Dream Body WorkoutXpert, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. Yang is the founder and master trainer of Beyond Fitness Solutions, LLC providing in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar.

Yang specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@BeyondFitnessSolutions.com.

Saturday, June 26, 2010

Triple Superset Workouts to Re-ignite Your Fat Burning Metabolism

Get your beach-body ready for summer

Superset #1 (4 sets)
- Bulgarian Split Squat with 45#bar Shoulder Front Press x 10 + 10 reps
- 45#Plate Oblique side rotation x 10 + 10 reps

Superset #2 (3 sets)
- 1-DB Biceps Curls @ 30#x 5+5+5+5 reps
- 1-DB Swing @30# x 20 reps

Superset #3 (2 sets)
- Hanging Leg Raise @BWx 15 reps
- Decline Abs Curls @25#plate x 15 reps

Regular Exercise is the Fountain of Youth

We have all heard doctors say that daily exercise and a healthy diet are never bad for you and are most often the easiest-to-do remedies for a range of medical problems from exhaustion to sleep deprivation to depression.

In our greenest society yet we have all but thrown plastic bags into extinction, our gas tanks are often on double duty trying to save our credit card debt, and everything organic is “in,” from bread to wine to the clothes on our backs, but for all that we are doing to save the environment, what are we doing to save ourselves? New studies show that exercise may just be the cure-all we’ve been looking for all along.

Even though the gym is a sore subject for a lot of people, others relish the adrenaline high from lifting weights, pushing through that extra mile on the treadmill, or watching the news while trudging the elliptical machine.

Aerobics has helped many an older, retired person keep up with a daily routine as well as maintain socialization in the wake of moving to a new location or from the loss of a loved one.

A few months ago we ran a story about the possibility of exercise helping Alzheimer’s patients and further studies are now emerging.

New research from the Beckman Institute at the University of Illinois shows the benefits of physical activity can help to support and strengthen brain functions such as task coordination, working memory, planning, and the ability to multi-task.

Cognitive neuroscientist Professor Art Kramer, main author, looked over past research that showed that enough regular exercise to make a person out of breath has improved brain tissue and thought sharpness.

With age brain matter deteriorates and in people with Alzheimer’s disease, brain cells are killed faster and induce cognitive impairment. Kramer notes that both patients with Alzheimer’s and those without the disease have both recorded benefits.

After six months of aerobic exercise studies, some found that the brain function was declined and it may be possible for the brain to continue to grow and redevelop what it may have lost. Other studies show that a higher exercise rate equals a lower brain deterioration scan.

With even more tests to do, Professor Kramer attests, “we can safely argue that an active lifestyle with moderate amounts of aerobic activity will likely improve cognitive and brain function, and reverse the neural decay frequently observed in older adults.”

Now after hearing the positive effects that exercise can have on Alzheimer’s disease, you might still want to put off that gym membership or recreation center class, but another new study should get you in those running shoes.

The United States’ most disabling condition to date is arthritis with millions of Americans suffering each day. A University of Missouri study found that relief may be on the horizon after all. The study involved teaching arthritis patients exercise habits in order to decrease pain and increase physical function compared to a group of patients who did not participate in the informational exercise routines that the researchers called “interventions”.

Other benefits were reported, clearer mental health and better muscle strength levels. Lead author of the study from University of Missouri, Professor Vicki Conn, associate dean of research at the Sinclair School of Nursing says of the program, “Educational components can be incorporated into exercise programs in any setting that are currently suggested by physicians, nurses and other care providers.”

Data collected from 4,111 volunteers throughout 28 different studies, showed results from people afflicted with different kinds of arthritis including knee, rheumatoid, and osteoarthritis. The data was only collected from the studies that looked at physical activities reported after the exercise interventions were concluded.

The researchers conclude that all exercise programs should stage information interventions to improve the health and benefits of each patient’s treatment over more-invasive forms of relief like over the counter medications or prescription pain killers. Doctor’s orders of a glass of wine over dinner, a plate of healthy greens and a regular exercise regimen doesn’t sound as bad as crippling arthritis that causes your joints to ache or a fast-deteriorating brain that cripples the rest of your life. Maybe a few rounds on the track, a few laps in the pool, or invigorating yoga might be beneficial after all.

Thursday, June 24, 2010

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Can Green Tea Really Help You Lose Weight?

Dieters are always searching for The Holy Grail of weight lossa substance that melts fat effortlessly. As a result, ads for miracle diet pills and fat loss potions are everywhere. But its pretty obvious that if any of these products worked, there wouldnt be an obesity epidemic.

Recently, though, theres evidence that a chemical found in ordinary green tea, epigallocatechin gallate, may offer a bit of weight loss magic. Since repeating that name is pretty challenging, lets just call it EGCG for short.

Green tea basics

Green tea (camellia sinensis) has been used for centuries in Asian countries. Unlike black teas, which are made with fermented leaves, green tea is produced by steaming fresh leaves. This production process results in higher content of polyphenols like EGCG, which is a flavonol. Black tea has 3-10% polyphenols, while green tea has 30-40%.

Benefits of green tea

Because of its high polyphenols, green tea is ascribed all kinds of health benefits, from normalizing blood pressure to lowering cancer risk. The Natural Medicines Comprehensive Database lists many of these, but the only benefit labeled likely effective is mental alertness, likely due to the caffeine content. Future research will likely clarify whether or not any of the phenols have disease-fighting effects.

Can you lose weight with green tea?

The proposed mechanism for green teas calorie-burning properties lies in the ability of EGCG to increase thermogenesis, or heat production, by influencing enzymes in the metabolic process. This doesnt necessarily mean that you will feel hot after drinking green tea. Rather it means that EGCG seems to increase the amount of calories burned throughout the day for all activities, from digesting food to climbing stairs to typing. Other food components, like caffeine or capsaicin (in hot peppers) can boost calorie burning, but EGCG has a stronger effect. However, the effect is not likely to melt pounds off overnight.

Green tea boosts metabolism and accelerates weight loss

A variety of studies on the effect of EGCG on weight and metabolism have been published. Most of them have encouraging results. In one study, energy expenditure was compared in men who were given green tea extract versus caffeine or plain water. The green tea extract caused a 4% boost in metabolism. The amount of extract given was approximately the amount reported to be in a cup of green tea. In another example , men given tea fortified with EGCG lost more weight compared to men given unfortified tea.

Conclusion: Green tea is worth a try for weight loss

If you enjoy drinking green tea and you are watching your weight, you might already be getting a small boost in metabolism. If you want to try adding green tea to your diet plan, keep in mind it also contains caffeine, albeit less than coffee. Also, the polyphenols in green tea are biologically active, and may interfere with medications you take. A pharmacist or physician can advise on this issue. As research into the effects of EGCG continues and its usefulness as a metabolism-booster is clarified, purified forms may become available.

For now, enjoy a cup of green tea. Just dont expect weight loss miracles.

by Donna Feldman, MS, RD

Wednesday, June 16, 2010

Morris County Personal Trainer Carey Yang Celebrates 77th Day Beach Body Fitness Challenge

Workout Routine:

Superset (4 sets)

- 45-deg Barbell Incline Press @ 135# x 10 reps

- Dumbbell Side Raise @ 20/20# x 10 reps

Abs Circuit

- Hanging Leg Curls (Half Chin-up Postions) x 10 reps

- Weighted Decline Crunches @ 25# x 15 reps

- Reverse Leg Lift x 15 reps

Superset (3 sets)

- Seated Low Row @ 110# x 20 reps

- Triceps Rope Press-down @ 5 x 15 reps

Friday, June 11, 2010

Fight Your Belly Fat in a Super Circuit Training Style

I have been a fan of the superset for a long time when it comes to building a lean body, but some believe that circuit-type exercise is better. I’ve talked to other strength and condition specialists to get an idea about the reason why one might do a circuit instead of a mega set. One thing about circuits is that each trip through it involves every part of the body. This will maximize your heart rate and kick start your metabolic system so the fat starts to burn right away.

This is going to be superior to traditional cardio any day because it will work in less time and it will burn fat from every part of your body. The goal of involving the entire body in exercise is to make sure that your system develops as a unified whole, rather than just focusing on isolated muscles.

These are just a couple of the main reasons to do circuits. Another good reason is for entertainment. You see, exercise can get very boring, so to keep your mind engaged, you will want to have a constant variety of the movements you do so you keep yourself off guard.

Whenever we can make exercising fun, we need to do just that. We do what we like more often and more easily.

Circuit-based training results in very fast weight loss as long as the client participates in the training regularly. Once you get a woman off of cardio and onto circuit-based routines, you’ll never get them off: the results are addictive.

So if you want to accelerate weight loss, get hooked into the power of whole body workouts.

One way to stay energized with a circuit routine is by breaking them up into six-minute minicircuits. This keeps things moving at a good pace. Best of all these workouts can be done at home, so there’s no need to spend time on the road and you don’t have to be concerned about people watching.

Tuesday, June 08, 2010

What Is Raw Food?

Raw food diet is one of the most popular diets with those who want to boost their health and achieve a leaner silhouette. As you can probably guess from its name, raw food diet is based on raw, uncooked and unprocessed fruits, seeds, nuts and vegetables. If you want to find out what is the raw food diet and how does it affect your health, read on and learn how to eat healthier and feel better in your own skin.

Consuming raw foods is an excellent way to provide our body with all the essential vitamins and enzymes that otherwise would be destroyed due to the high cooking temperatures. Cooking changes the chemical structure of foods and diminishes their nutritious value as well.
Those who follow a raw food diet claim that approximately 75% of your daily diet must be composed of raw unprocessed food.

Raw food diet is not about weight loss, but more about enjoying the numerous health benefits this program provides you with. While some people might feel that this diet is very restrictive, others say that they feel better, freer and more energetic.

The most important benefits of raw food diet are: general health, detoxification, and weight loss. Raw foods are simple and effective ways to boost the metabolic processes of the body and loose some pounds. As you may know raw food goes hand in hand with health and eating raw foods is a great way to maintain a healthy body and a fresh mind.

Unprocessed food generally means fruits, vegetables, nuts and seeds that go straight from the plant to your plate. Lets see which are those staple unprocessed foods that you can eat if you follow a raw food diet:

Friday, June 04, 2010

Summer Beach Body Fitness Challenge Kicks Up a Notch by Morris County Personal Trainer Carey Yang

Day 65.

Workout Routine:

Superset (4 sets)

- Barball Squat @ 135# x 15 reps, @ 185# x 10 reps x 3 sets

- 1-DB Biceps Curls @ 30# x 5 + 5 + 5 +5 reps x 3 sets, @ 25# x 5+5+5+5 reps

Superset (3 sets)

- Dips + 45# DB x 10 x 8 x 8 reps

- 1-DB Rear Delt Flye @ 30# x 10 + 10 reps

Tuesday, June 01, 2010

13 No BS Ways to Burn Calories and Lose Belly Fat Quick

1. Beware of sugar
It triggers the body to release insulin, which then either transplants sugar to the cells to be used as energy — or stored as fat, according to Jorge Cruise, author of "The Belly Fat Cure" (Hay House).

2. Squat
When you pick up something from the floor, keep your back straight and bend at the knees, not the waist. "This protects your back and tones your legs," says Peterson.

3. Chew gum
It burns a few calories — and it keeps you from mindlessly grazing, especially when you're cooking, says McGee.

4. Sleep better
A poor night's sleep causes people to chose less-nutritious foods, according to a study at the University of Pennsylvania. Another study showed that sleep-deprived people simply move less.

5. Walk and talk
Don't sit still when you take a phone call. At work, wear a headset.

6. Switch sides
Whether you're carrying a heavy bag on your shoulder or a child on your hip, "swapping sides every five minutes works more muscles," says Peterson.

7. Pick up the pace
Listen to fast songs, such as "Closer" by Ne-Yo, says Ruth Zukerman, co-owner of Flywheel Sports, a cycling studio in New York City. "The beat forces you to keep a calorie-burning pace, especially when walking or taking stairs."

8. Cook your own food
"It's often healthier, and by the time you've made a meal and cleaned up, you've been on your feet a half-hour more than you would have waiting for takeout," says Slayton.

9. Go on a date.
Women tend to order foods with fewer calories when dining with a man (who's not a long-term significant other), compared with when they eat with other women, according to a study conducted at McMaster University in Hamilton, Canada.

10. Avoid eating lunch at your desk
If you must, have a quick bite, then go for a short walk.

11. Always carry a snack
Try nuts, low-calorie bars, or a piece of fruit. Eating frequently keeps your metabolism up (and reduces the odds that you'll wind up a victim of the vending machine).

12. Relax
Stress causes the body to release cortisol, which causes more calories to be stored as fat, especially in your abdomen.

13. Watch less television
Adults who halved their television viewing time (by using an electronic lock-out system) not only burned an extra 119 calories per day, but did so without altering what they ate.
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