Tuesday, February 27, 2007

Kenn Kihiu’s Dance X DVD "Everybody's Workout"

I watched Kenn Kihiu’s Dance X "Everybody's Workout" DVD. Generally, I thought it was a great DVD. It is a wonderful workout, especially for beginner and intermediate exercisers. As with every workout, consult a physician first. The workout will keep your heart rate up and will target many muscles of your body. Staying with the workout for weeks may well increase your energy level, as you see the workout get easier and easier.

There are some areas that can take some improvement. I will list what I liked a lot first.

Kenn is a man who seems to really care about people and to be excited to show people his fitness tips and workout moves.

The music is great — I found it hard to sit still. I also liked the ethnic music intertwined with the house and techno beats, such as the Irish and Latin tunes.

The workout is easy to understand and fun!

I liked the people’s testimonies, colors of the DVD such as in people’s clothes, and the upbeat feel of the DVD.

The nutrition tips were simple and great.

Some subtle variations of moves target different muscle fibers in a muscle group, enhancing the workout and future muscle definition. One subtle type of variation is varying the arms’ and hip’s level while exercising certain moves.

Several moves of the legs lead to a great oblique workout.

Some areas for improvement:

I would like to see more credentials on Kenn’s part.

I would like to see a follow-up DVD with more original and difficult moves, and with moves on the floor or against the wall for resistance. He can even incorporate light weights to use with the moves!

Some muscles like the neck and back could be used more, since in the beginning of the DVD Ken said each muscle would be used.

More specific stretches could be done before and after the workout.

I would love to see more and varied dance movements.

A wider variety of beginner to advanced abdominal movements can be shown.

In one or two moves, Kenn did not specify if the lower body should move. Some dancers kept steady in the lower part of their bodies, while others moved their hips and even legs slightly.

I do not believe that people need supplements like juice, except for once in a while, if they eat a good diet.

Overall, I think this is a great workout, especially for beginner and intermediate exercises. It is mainly an aerobic workout. Where the heart rate is increased in some instances, the workout can be considered cardiovascular. The workout should be combined with at least three days a week of resistance weight training. Building muscle will increase endurance and strength, and speed up the metabolism. Aerobic workouts and weight training should be used together. This is a good buy, and I look forward to a follow-up DVD. To order, go to http://grouponefitness.com/dancex/.

Check out my Web site http://www.louizapatsis.com/! My book Pocket Guide to Fitness will be available at www.authorhouse.com (best buy), www.amazon.com and http://www.bn.com/ in about three weeks.

Friday, February 23, 2007

Is Barbecued Meat Bad for You?

Yes, barbecued meat can be bad for you, especially if it is full of black burnt pieces of meat, also in overly well-done meats, or charcoal. Chemicals in meat, that are often harmful in themselves, are made more reactive when superheated. Burnt pieces of meat can stay in our digestive systems for a long time, subjecting us to these often cancer-causing chemicals.

Different for ms of the blood enzyme Cytochrome 450 are activated, and can cause over- or underproduction of various chemicals, sometimes leading to cancer. Many possible cancer-causing molecules are changed to forms that can easily intercalate or combine with deoxyribonucleic acid (DNA) and can cause one of the two mutations need to form cancer, if they are not corrected by certain DNA enzymes. These enzymes already work every day to correct naturally-occurring mutations. Excessive induction of Cytochrome P450 can lead to porphyria, characterized by excessive accumulation of intermediates in the heme biosynthetic pathway. If people are taking medication, it can interact with these compounds in a harmful way.

Charcoal-broiled meat is a source of some polycyclic aromatic hydrocarbons that intercalate with DNA, sometimes leading to cancer, along with other factors. Some polycyclic hydrocarbons induce some cytochrome enzymes.

Information for the above was obtained from: Curtis D. Klaassen, Mary O. Amdur and John Doull, eds. 1996. Casarett and Doull’s Toxicology: The Basic Science of Poisons. Fifth Edition. New York, NY: McGraw-Hill, 151 and 159.

Heterocyclic amines are other possible cancer-causing molecules found in cooked meats. Knize, MG, Dolbeare FA, Cunningham PL, and Felton JS. Princess Takamatsu Symp.1995;23:30-8).

Carcinogens are often more active when heated to the high temperatures of barbecuing. A 1999 study found that what sauce you cook with affects carcinogens, and found that barbecue sauce can increase amounts of harmful chemicals in barbecued meat. Beef steaks marinated with teriyaki sauce had 45% and 67% lower pyridine (PhIP) level at 10 minutes and 15 minutes of cooking time, and 44% and 60% lower quinoxaline (MeIQx) levels at 10 minutes and 15 minutes, respectively, than unmarinated meat. Turmeric-garlic sauce –cooked meats showed lower levels of PhIP and MeIQx. Marinating with barbecue sauce caused a 2.9- and 1.9-fold increase in PhIP and a 4- and 2.9-fold increase in MeIQx at 10 and 15 minutes, respectively.

The above information was taken from: Mottier P, Parisod V, Turesky RJ. Quantitative determination of polycyclic aromatic hydrocarbons in barbecued meat sausages by gas chromatography coupled to mass spectrometry. J Agric Food Chem. 2000 Apr;48(4):1160-6.

If you have questions bout any molecules mentioned, look them up at www.pubmed.gov, www.wikipedia.org, or on Yahoo and Google.

Check out my Web site www.louizapatsis.com! My book Pocket Guide to Fitness will be out shortly, and will be available at www.authorhouse.com (best buy), www.amazon.com and www.bn.com.

Thursday, February 22, 2007

What Do You See?

When you see a gym, what do you see? Do you see a center for torture? Do you see business that you would rather not start and do not think that you will ever finish?

When I see a staircase I get excited! I see potential - a place to exercise. If it is outdoors, especially if the scenery is pretty, I see an exciting new place to exercise. Go - one at a time, two at a time, and three at a time. Unless I have just drunk a lot of juice or coffee, or have just eaten more than a snack, or have a big injury, I never take the escalator. Why do that? Am I old? No! Am I sick? No!

Take advantage of natural ways to exercise. Transform what you see first and then see what arises. This, like everything, requires the yin - yang approach. Intend and receive that you will transform how you see things and that this will transform what you do, and also do it, all in a balance!

Check out my Web site at www.louizapatsis.com! My new book Pocket Guide to Fitness will be out shortly. It will be available at www.authorhouse.com (for the best value), www.amazon.com, and www.bn.com.

"Where do I start?" Create Your Future!

Many of you will get stopped by thinking where to start! This can be overwhelming for fitness, as for a new life transformation, studies, a new home, and more! The answer is usually to take the first step. Live into your commitment that you see for the future. Know that each step counts and you start - now!

Create what you want your future to look like and start. This can be consulting with a physician and personal trainer, which I advise to do for anyone first starting to work out or for anyone one time a year, even if they are a physician or personal trainer! It can be walking instead of driving to work or doing 50 abdominal crunches a day while watching your favorite television program every other night.

Use everything you learned in these blogs like being grateful for your body and your actions, being committed, and being creative.

Come on, come one, take that first step - now! You can do it! Do not lie to yourself that you can't!

Check out my Web site at www.louizapatsis.com! My new book Pocket Guide to Fitness will be out shortly. It will be available at www.authorhouse.com (for the best value), www.amazon.com, and www.bn.com.

Saturday, February 17, 2007

Do Not Overeat! Here Is What Else You Can Do!

Everyone loves to eat. Most people do some emotional eating. I am not saying to not enjoy that silky lobster and butter sauce or those popping berries atop the whipped cream of your dessert once in a while. This blog is about getting in touch with your body and feeling your needs and what you can eat or not. But do cut down on your emotional eating until it is not the major way you eat.

One thing to think about is that millions of people, and many of them children, are starving and cannot get their basic nutrients. Yet many people in First World countries throw out lots of good food every day. Why don't you calculate how much money you spend on food each day on average, and how much you would save if you cut down on emotional eating. Do this for four weeks. Then take that money each week and give it to a children's charity.

Bread for the World Institute "seeks justice for hungry people through research and education on hunger and development", according to its Web site http://www.bread.org/about-us/institute/ . According to Bread for the World Institute , 854 million people across the world are hungry, and almost 16,000 die each day from malnutrition-related complications. That is one child every five seconds! Complications include vitamin or mineral deficiencies, which leave children susceptible to illness.

For more information on children's malnutrition, see the Web site of the United Nations Children's Fund www.unicef.org. According to UNICEF, 10.9 million children under five years old die in developing countries each year, and malnutrition and hunger-related diseases cause 60 percent of these deaths.

You can find out more about world malnutrition at the World Food Program Web site www.wfp.org.

Some information from this blog was taken from http://www.bread.org/learn/hunger-basics/hunger-facts-international.html.

Check out www.louizapatsis.com.

Thursday, February 15, 2007

More Abdominal Exercises

These are advanced abdominal exercises to be done after doing each of the prior abdominal exercise programs for three months each, or if you are an advanced exerciser of more than two years working out your abdominal muscles at least two times a week.

1. Sit on a mat with your left knee bent and left foot flat on the mat. Place your right ankle over your left knee and your hands behind your head. Rest your head on your hands and keep your back straight. Do an abdominal crunch and then more your midline to your right knee, without touching, for a left oblique workout. Repeat this for four sets of ten repetitions. Then do the same while changing position: Bend your right knee with your right foot flat on the mat. Place your left ankle over your right knee. Rest your head on your hands and keep your back straight. Do an abdominal crunch and then more your midline to your right knee, without touching, for a right oblique workout. Repeat this for four sets of ten repetitions.

2. The "Rotator" - Sit on a mat and bend your knees. Imagine a pole from your belly button to the ceiling. You will rotate about a foot around this pole with your hands behind your head. Rest your head on your hands and keep your back straight. Move from the back position right and forward, left and back to the first position. You can go left for variety. Do this for five sets of ten repetitions.

3. Use a medicine ball of ten pounds or less — whatever you can handle and that gives you workout. Sit on a mat with knees bent. Hold the medicine ball with your arms straight over your head. Do regular abdominal crunches while holding your arms straight above your head as you complete the move. Do this for five sets of ten repetitions.

Check out www.louizapatsis.com.