I saw my first fire show at the House of Blues in Chicago when along with a group of friends we went to watch another friend perform. It was a magical experience and soon after I was completely hooked. As a Kinesiology major (Science of Human Movement) I was thrilled to have found an activity that allowed me to explore infinite ways to move, I also enjoy the  performance arts element  which made it even more interesting to me. The conditioning component was fantastic as well since poi fitness is best when practiced to music and incorporates dancing.

After 8 years of poi practice and many more as a fitness pro I am ready to take poi fitness into the mainstream. I understand that lighting things on fire is not for everyone but neither is surfing, rock climbing, skateboarding, snowboarding or marathon running. Also to think that fire dancing is  the ultimate end of poi fitness is like saying that marathon running is the ultimate end of running.

Here are some important benefits of poi fitness:

-Increases thoracic spine mobility, lumbar spine stability and hip mobility, elements that can significantly lower risk for back pain.

-Increases scapular stability which decreases risk for shoulder pain.

-Amazing core developer.

-Develops balance and stability.

-Increases total body coordination.

-Fantastic cardiovascular and muscular conditioning, specially on intermediate and advance stages.

-Promotes neurogenesis (birth of new brain cells)

-Increases total body control and integrates movement patters.

-It feels like play not work.

While I do not expect everyone who reads this blog to try poi fitness I would like you to be aware of this form of exercise because it is unfair to keep it a secret. Poi fitness has improved my life and that of so many others.  If you are looking to step out of the fitness box and do something fun and effective then poi fitness might be for you.

Now, if you are ready to give poi fitness a try I am going to show you a few videos I filmed on the basics of poi spinning. Keep in mind that the possibilities of movement are infinite so you can spend your whole life learning new ways to move and spin poi.

First of the planes of movement:

Planes of Movement

The second video shows split time movement:

Split Time Spin

Next we work on Crossovers:

Crossovers

The next video shows how to do the front weave:

The Front Weave

And the back weave:

The Back Weave

If you want to learn more about poi fitness as well other fitness videos check out our Youtube Channel:

Kimerafitness Youtube Channel

 If  you are in the South Florida area and want to learn how to spin poi then Kimerafitness is your best option.  There are not to many fire dancers with Kinesiology degrees, top level strength and conditioning certifications, a rich athletic performance background and over a decade of experience training and coaching people. I am proud to be a member of the strength training and the performance arts communities and hope to bridge the gap between the two. I hope this blog inspires you to learn a little more about this fantastic fitness opportunity. Here is a link to where  you can learn more about poi and purchase your first poi set:

http://www.homeofpoi.com/

 If you have any questions about poi fitness let me know, I will try to keep the answers short

Luis

My recommendation is that you use the foam roller before workouts to target areas of high tension such as a sore lower back from sitting all day. After working out use the foam roller specially on the areas that you targetes on that workout and follow up with stretches. You can also use at home or the office to decrease muscle tension everytime is needed.

Here are a few videos on how to use the foam roller:

The back muscles:

Foam rolling the back

The glutes, hamstrings and calves:

Foam rolling the glutes,hamstrings and calves

The quads, abductors and adductors:

Foam rolling the quads, abductors and adductors

Keep in mind that there are some contraindications such foam rolling on injured tissues, open cuts or varicose veins. As a rule of thumb spend 30 seconds to 2 minutes on each area and perform stretches after for better results. The foam roller is a fantastic tool and it retails for only 20 dollars. There are a few different kinds, I recommend starting with a soft one such as the one in the videos and progress to harder surfaces as you get used to the pressure. At the beginning it can be an uncomfortable experience so you might have to take it slow but that only shows how much you body is in need of massage. I have known about foam rollers for several years but only started using them about 3 years ago and  it has been a fantastic addition to my personal routine and that of my clients. If you have any questions about foam rolling send me a message and I will gladly answer them.

Luis

Here is  the link to where you can get foam rollers online: www.performbetter.com

Luis

Play is necessary not just for the development of the human brain but also its maintenace and its ability to age wise and powerful. Play as we are learning through the fascinating field of neuroscience is not something silly that kids do but a necessary act  to give birth to new neurons, expand our thinking abilities and increase our imagination.

Also, play allows us to explore movement in a fun enjoyable format which makes us more likely to move more.And, we all know what happens when we move more: we improve our fitness and our overall wellness. If you view exercise as something boring that has to be done to keep your doctor happy then you are missing out on the big picture.

I love to play, I always have and always will. The memories of playing sports and other games are imprinted with happiness and joy. I am not willing to give that up and you shouldn’t either. My advice to you is that you find the joy back in movement. Remember the games you use to play back when you were “allowed” by society, find new things that excite you and give then a try.

Now, in the spirit of doing what I say, I am going to show you a few videos of myself and my wife Kelleen at the beach playing with poi chains and contact juggling balls:

Here is Kelleen playing with poi chains and dancing:

And finally, a little contact juggling:

After, seeing these videos you could be thinking: That is fine for them but not me!. Or maybe the more negative: Why don’t you go and join the circus! But perhaps you are a little more open to the idea that: Hey, they look like they are having a great time!

Regarless, of how you feel about poi spinning or contact juggling or play in general I can make this statement with a 100 percent certainty: it makes life brighter,more fun and keeps us in great shape. Learn to spin poi, juggle or find your own game but do this not for me but for yourself: make exercise more like play and enjoy movement in your life.

Have fun, live more!

Luis

1.Kettlebells are better than dumbells: or it could be the other way around. Kettlebells, dumbells, barbells, bands, medicine balls, indian clubs, etc; are tools and nothing more. They all offer external resistance in a different format, one is not better than the other, they are simply different options. To debate which tool is tool is better makes us look like tools ourselves.

2.Pilates creates long lean muscles, weightlifting builds a bulky physique: resistance is resistance, whether you are using your bodyweight, a pulley or a dumbell. Bulky physiques are created due to concentrating a majority of the time on the hypertrophy zone and eating a lot of calories. Pilates is an efficient form of resistance training that takes mobility and flexibility into consideration. But guess what? Proper athletic development also takes all those factors into consideration in the weight room. Weightlifting is not all about bodybuilding and powerlifting, it is also the most efficient way to develop a lean, athletic physique.

3.Machines are safer than free weights: machines provide artificial support and a fixed path of movement, this gives the illusion of safety versus free weight and other functional equipment. The problem with artificial support and a fixed path of movement is that we are developing larger movers muscles without targeting smaller stabilizers. Fixed path machines such as the leg press, chest press of leg extension are lazy ways and incomplete ways to develop our bodies.  Instead of seating on padded chair with our backs rested to push something that will move on a predetermined path we should learn bodyweight exercises first and add external resistance latter. The process might be longer and requires more effort but  the results will be substantially greater.

4.Lose weight without any cardio: this is a very gimmicky line used to confuse people. What it is really training to say is  that you can transform any form of exercise such as lifting weights into an intense cardio workout if you pick up the pace and decrease rest periods. Cardio does not describe an activity, it describes a physiological response. If your heart rate is elevated and you have a hard time breathing due to exercise then congratulations!:you are training your heart and lungs.

5.Let’s warm up on the treadmill: while jogging a few minutes before working out won’t hurt you, it does not prepare you for everything. It is best to think of warm ups as movement preparations. What are you going to do in your training session? If you are going to bench press then some push ups are a good idea to increase scapular stabilization and core activation. I am a fan of starting sessions with foam rolling and dynamic flexibility but doing the same move with little or no resistance can be sufficient. A good warm up should increase heart rate and prepare the muscles for the activity they are about to engage on.

If you disagree with me or have other concepts that you feel are plain wrong please send me your comments. Also if you would like to join us on Facebook please click on the link below:

http://www.facebook.com/pages/Kimerafitness/417813215654

Have a great week and stay fit!

Luis

My copy of the Blue Zones

 This book is about the author’s research of specific areas where the concentration of people living  to be a 100 years old is much higher than the norm. He calls these areas: The Blue Zones. Buettner’s quest is to figure out patterns in people’s diets and lifestyles that can teach us how we too can prolong our lives. The first Blue Zone is located in Italy. Here are some lessons  from the Sardinians:

SARDINIA’S BLUE ZONE:

-Eat a lean plant based diet accented with meat: the classic Sardinian diet consists of whole grains, garden vegetables, beans and fruits. They also eat pecorino cheese which is high in omega-3 fatty acids. Meat is consumed on Sundays and special occasions.

-Put family first: people who live in strong, healthy families suffer low rates of depression, suicide and stress.

-Drink goat’s milk: when compared to cow’s milk, goat’s milk delivers 13% more calcium, 25% more vitamin B6, 47% more vitamin A, 134% more potassium and 3 times more niacin.

-Celebrate elders: the support that grandparents can offer includes  love, childcare, financial help, wisdom and motivation  to succeed in life. Grandparents can be an incredibly positive influence in the lives of children, this I know from personal experience.

-Take a walk: Sardinian shepherds walk about five miles a day through rugged terrain, this provides a great cardiovascular boost as well as improving bone health.

-Drink a glass or two of red wine a day:moderation is the key, the flavonoids in wine can help lower levels of stress and clean the arterial walls.

-Laugh with friends: men in Sardinia are famous for their sardonic sense of humor. They gather to laugh with and at each other. Laughter reduces stress which is a major risk of cardiovascular disease.

Next up, let’s see what can we can learn from the centenarians in Okinawa, Japan.

I first learned about Okinawa through this film. There is so much more...

OKINAWA’S BLUE ZONE:

-Embrace an ikagai: this is the your life’s purpose. Older Okinawans can readily articulate the reason why the get up in the morning.

-Rely on a plant based diet: traditional Okinawans diets consist of stir-fried vegetables, sweet potatoes and tofu. Their meals are high in nutrients and low in calories. They also consume pork in infrequent basis and in small amounts.

-Get gardening: gardening is great source of physical activity that exercises the body through great range of motion and helps reduce stress. It is also a constant source of fresh vegetables.

-Eat more soy: soy has the ability to lower bad cholesterol (LDL) and it is a great source of protein and flavonoids which can protect against cancer.

-Maintain a moai: this refers to a close social network which offers emotional and financial support in times of need.

-Enjoy the sunshine: vitamin D is produced by the body when it is exposed to sunlight. Too much sun exposure can damage the skin but too little can produce a deficiency in vitamin D which is necessary for healthy bone metabolism and a strong immune system.

-Stay active: besides gardening and walking Okinawan houses have little furniture which means that people sit on mats on the floor. Okinawans are constantly getting up and down from the floor which helps build lower body strength and balance.

-Plant a medicinal garden: Okinawans live in a culture of prevention, they grow mugworth, ginger and turmeric which have proven medicinal qualities. Consuming these herbs every day might offers great protection against illness.

-Have an attitude: older Okinawans have gone through great hardships (World War II) but have been able to let the difficultyears remain in the past and now enjoy life’s little pleasures. Okinawans are likable people who surround themselves with younger people into their old age.

Now, it is back to the United States to the 7th Day Adventist Loma Linda Blue Zone in Southern California.

LOMA LINDA’S BLUE ZONE:

-Find a sanctuary in time: take a weekly break from the rigor’s of life. Adventists observe the  Sabbath every Sunday which provides a time to focus on family, spirituality, camaraderie and nature.

-Maintain a healthy body mass index (BMI): a healthy BMI is associated with lower risk of cardiovascular disease.

-Get regular, moderate exercise: according to the Adventist Health Survey getting regular low-intensity exercise helps reduce chances of having heart disease and certain cancers.

-Spend time with like-minded friends: Adventists find well-being by sharing their values and habits with each other.

-Snack on nuts: several studies have confirmed that the consumption of nuts on regular basis can significantly lower risk of heart disease.’

-Give something back: helping others provides a sense of purpose and helps lower risk for depression.

-Eat meat in moderation: the Loma Lima Adventists eat very little meat and consume a diet rich in vegetables, fruits and whole grains.

-Eat an early light dinner: a light dinner avoids consuming too many calories during a period of inactivity. It also seems to promote better sleep and a lower BMI.

-Put more plants in your diet: eating 2 or more servings of fruit a day as well as legumes and tomatoes 3 or 4 times per week seems to reduce incidence of many cancers such as lung, cancer, ovarian and prostate.

-Drink plenty of water: keeping your body hydrated among other things can have a substantial reduction in the risk of a fatal heart attack.

A diet rich in fruits and vegetables is common to all Blue Zones

And finally, let travel to Nicoya,Costa Rica.

NICOYA’S BLUE ZONE:

-Have a “plan de vida”: translated to purpose in life. Successful centenarians have a strong sense of purpose, feel needed and want to contribute to a greater good.

-Drink water: the region of Nicoya in Costa Rica has the countries higher calcium content which could explain lower incidences of heart disease as well as stronger bones and less hip fractures.

-Keep focus on family: Latin-American put great emphasis on family life. This can provide greater support and sense f purpose in life.

-Eat a light dinner and fewer calories: there seems to be a pattern between eating less calories and living longer. The Costa Rican Blue Zone is another example of it.

-Maintain social networks: centenarians in Nicoya get frequent visits from neighbors. They also know how to listen, laugh, and appreciate what they have.

-Keep hard at work:centenarians in Nicoya have enjoyed physical work all their lives and joy in everyday chores.

-Get sensible sun: Nicoyans are regularly exposed to sunshine which ensures healthy levels of vitamin D.

-Embrace a common history: Nicoyans are descendants of the indigenous Chorotega and still consume a highly nutritional traditional diet of fortified maize and beans.

And that is it for the 4 Blue Zones. Now let’s recap the final chapter of the book which gives us guidelines about how we can build our own Blue Zone.

1.Be active: a combination of cardiovascular, strength and balance exercise in regular basis is necessary to keep your body healthy.

2.Cut down your calorie consumption: excess calories causes us to become overweight which increases risks for hearth diseases and cancers.

3.Avoid meat and process foods: you don’t have to became a vegetarian but the restriction of meat is common to all 4  Blue Zones. Another commonality is a diet free of process foods and rich in plant sources.

4.Drink red wine in moderation: wine contains antioxidants that might help fight heat disease. Since alcohol has the inverse effect the key here is moderation.

5.Live a life of purpose: Okinawans call it ikigai and Nicoyans call it plan de vida. No matter what you call it, finding a reason to wake up in the morning seems to be a trait that centenerains share.

6.Take time to relieve stress:Sardians gather daily at 5pm, Nicoyans take a break every afternoon to rest and socialize with friends, the Okinawans gather in their “moais” and Adventists celebrate the Sabbath. The best way to enjoy life’s ride  isn’t by keeping your foot on the gas all the time, make sure you stop every once in a while to enjoy the scenary in good company.

7.Participate in a spiritual community: it does not matter what faith you practice, but it matters that you live a spiritual life. You can choose to explore many traditions,learn to master one or create your own. People who live spiritual lives seem to live longer and healthier physical lives as well.

8.Make family a priority:the most successful centenarians in the research put their families first. Older relatives who live with their families are less suceptible to disease, eat healthier diets, have lower levels of stress and have a much lower incidence of serious accidents.

9.Surround yourself by those who share heathy living values: we are affected by the poeple we spend time with. To live a long and healthy life it is important to surround ourselves with those who share the same goals. A strong support system facilitates sticking to our habits. What kind of habits is your suport system promoting?

If you enjoyed this post I recommend you dig deeper and read the Blue Zones. It is a great read, full of  very interesting insights into the lives of people who are living long and healthy lives. I hope it inspires you to follow in theirs footsteps. Old age does not have to be a sad period at the end of our lives, if we make the right choices it can actually be an enjoyable period where we get to celebrate our lives surrounded by people we love.

Live healthy, live long,

Luis

I almost forgot, here is the link to the book:  www.bluezones.com

The WHY:

If you asked me for directions to a particular landmark and I responded saying: keep walking and you will find it. You probably wouldn’t ask me another question again. In order to get to where we want to go we need a plan, a set of  directions that guides us from point A to point B. An exercise program allows us to be more efficient and increases our chances of success exponentially. Here are some reasons why:

1. Programming tells you what you need to do in an specific day. It makes the process automatic,  it avoids the question: what should I do today? The program is there to show you what needs to be done in order to accomplish your goals. If your goal is important to you then you look at the program and do what it says. We won’t feel motivated every single day, sometimes we just need to put the cruise control on and keep moving.

2.If you are not planning to succed then you are planning to fail. Anything that is important in life requires a plan. Your health is important and you will spend money and time on it sooner or later. You can choose to invest on an exercise plan or increase your chances of suffering from preventable illnesses. I personally rather work on my health and feel good on daily basis than wait to be sick and pay a lot more money for someone to make me fill out a bunch of forms to give me a bunch of drugs.

3.A map is always helpful when you are going somewhere you have not been (or you haven’t been in a while). Maps show us the way and keep us on track. Even if we take a wrong turn we can always get back on course by examining our map. Sometimes we will find that a road is closed but if we have a map then we can figure out what alternative routes there are. Your exercise program is your map, it will show you the way and will increase your chances of arriving to your destination in less time.

The HOW:

So how do I get me one of those maps? Here is where this post gets good: I am going to give you the key components of how you can design a successful exercise program. My promise to you is that after reading this post you will know more about program design than most Personal Trainers (this is sad but true). Let’s begin:

1.EXERCISE FREQUENCY: Decide how much time you want to invest in your program. Here is a rule of thumb:

-Fitness King/Queen: 6-7 days a week

-Megafit: 5-6 days a week

-Superfit: 4-5 days a week

-Fit n’ Healthy: 3 times a week

-It’s a  Start!: 1- 2 times a week

2.EXERCISE DURATION and INTENSITY: Decide how much time you have per session. Keep in mind that  intensity is the king and queen of variables when it comes to results. You can get a lot more done in a 20 minute high intensity session than with a 60 minute pace workout. What defines the higher categories of fitness is not many long and easy workouts you do but how much time you spend in the high intensity zone, what I call: the RED ZONE. 

The RED ZONE is just a way of  simplifying what it means to challenge ourselves and work hard. I could talk about Lactate Threshold, VO2 max and other exercise physiology terms but that won’t help make things clear. Simple works, the more time you spend training hard, doing things that are challenging and  difficult , the more results you will see. Keep in mind that everyone has their own RED ZONE. Do not follow someone elses’ program or think you must conquer the world in one workout. One of the advantages of having a good program is that it will include smaller goals along the way to your big goal. 

3.EXERCISE SELECTION: the world of exercise has a lot of options for you to choose. What you have to do is make sure you develop all the areas of Smart Fitness. For more information please read this post:http://kimerafitness.com/2010/02/07/the-rules-of-smart-fitness-part-ii/.

The areas of Smart Fitness are:

1.Strength

2.Conditioning

3.Mobility

4.Flexibility

If your training program targets all those four areas you are going to be fine. By reading more about Smart Fitness you will find that Nutrition and Recovery are components just as important as exercise. I talk about nutrition and recovery in this post:http://kimerafitness.com/2010/02/08/the-rules-of-smart-fitness-part-iii/ . If you follow this advice you  will develop a lean physique that moves efficiently and is less prone to injury. Here is an example of my own program:

My Fitness Program:

Goals: I want to be an example of everything that I preach so I look to develop all fitness properties. I am also a Professional Fire Artist so I design my program to fit my performance requirements. In a nutshell this is what I do:

Monday-Wednesday-Friday: Resistance training workouts, I alternate an A and B routine which work on training different movement patterns. I do not have: “biceps, calves, chest or flexor digitorious  days” instead I split my routines like this:

A: Upper body pushing (push ups, bench press, shoulder press,etc)/ Knee dominant exercises (walking lunges, step back lounges, side lounges,one leg squats, etc) / Core  / Combination exercises (lunge to curl, squat to press,etc).

B:Upper body pulling (dumbell rows, pull ups, cable rows,etc)/ Hip dominant exercises and posterior muscles (deadlifts, single leg reaches, leg curls,etc) /Core/ Combination exercises (lunge to shoulder adduction, squat to one arm swing , snatches,etc).

I work in sets so I choose 2 or 3 exercises and repeat them for 2 to 5 sets. If the load is heavy I give myself a little more time to rest (up to 5 minutes) but usually I am always doing something and moving at a fast pace (15 -45 seconds). With the exceptions of training for maximal strength, power or speed  you should not be taking to much time during exercises or in between sets, keep things moving. The number of reps I choose are normally between 6 to 20, sometimes I use time rather than counting reps. If you want to work on strength then go heavier for 1 to 6 reps, if you want strength and tone then 6 to 15 is the ideal, more than that is conditioning and muscle endurance. I work on every rep range because everything is important. The first sets ( after the warm up and prep sets) are usually the heavier sets then I move to lighter sets with more reps as the workout advances. All my training sessions last between 45 to 60 minutes. Technique is always important so I won’t use a load that is so heavy that I can perform the exercise correctly. This also lessens the risk of injury by quite a bit and if there is something I hate is beign injured.

 I like to combine tough exercises such as the squat-press with easier exercises such as the quadruped thoracic rotation. It is not important that you know these exercises  now. I will add video content showing  you how to do a lot of these moves very soon.  For right now I just want you to understand that you need to be consistent with your  program. I do similar routines most of the times.Why? Because, the exercises I have chosen work for me, they make me stronger, more explosive and help me move more efficiently while making me less likely to get injured in life.

Tuesday-Thursday: I emphasize conditioning on both these days. These are workouts that are not as demanding on the muscles but are demanding on the cardiovascular system. My choices most of the time are: stair climbing, running sprints and swimming.

Everyday: poi practice. This is when I rehearse my fire art. I practice with chains, staffs, metal fans and other “toys”. I don’t light things on fire all the time, I mostly practice at home while listening to music, a podcast or semi-watching TV. In the weekdays I get in 15 to 30 minutes a day but in the weekends I practice for hours, often at the beach.

So, that is my personal exercise program in a nutshell. I am not saying you should do my program but I wanted  you to see an example of a “microcycle”. What is a microcycle? Of course, we will talk about this. It is the last point of program design: the Program Cycles.

4.THE PROGRAM CYCLES: They are micro, meso and macro. Here are the descriptions:

A. Microcycle: from your first workout to the last workout before the first is performed again. In my case is one week. I will advise you to think of your microcycle as one week specially if you are new to programing. It can be longer or shorter but in the real world it helps to keep things simple.

B.Mesocycle: a group of microcycles. Every few weeks you should be changing things up a bit to create new effects. After a while of doing the same routine and the same exercises the body knows whats coming and it becomes more efficient. This is not good if you want to keep moving forward though plateaus. Therefore, we must plan to change things up a bit from mesocycle to mesocycle. The time frame for a mesocycle can  be 4 to 6 weeks.

C.Macrocycle: a macrocycle is a group of mesocycles. This also indicates the time frame of an specific goal. A goal can be one of body transformation for its own sake or  preparation for an special event (weeding, vacation trip, sporting competition, etc). It is good to have a time frame for a goal. Even if we fail to be fully successful, we are likely to fail by a lot less. And a small failure can be easily transformed into a successful experience the next time around.

Having a program takes more work up front but it pays up in the future. Everything in nature works on cycles, fitness development does as well. Just like the sun raises every 24 hours, we must have a plan that is structured towards reaching our goals. Exercising with a plan will helps us stay motivated and keeps us on track.

In conclusion to design a fitness program you should:

1. Decide how often you are going to train.

2.Decide how much time you have to allocate to each session.

3.Chose the type of training and the exercises you are going to perform each day. I recommend that you think about  movement patterns (pulling or pushing) rather than body parts(chest or calves).

3.Change routines every 4 to 6 weeks. You don’t have to and you shouldn’t  change every exercise but new challenges need to be introduced for the body to keep developing.

4.Reexamine your program every 4 to 6 weeks to see how you are doing.Eg: If your goal is to lose 20 pounds in 3 months then you should lose about 7 pounds each month.

5.When you reach the end of your macrocycle, celebrate, review and begin again.

One more thing I should add is location of training. Be realistic selecting your training location. The ideal location is one that has what you need (space, equipment, etc), it is conveniently located (33% of new gym members stop going after the first 2 months) and motivates you to be there (this is where having a coach or an exercise partner helps).

That is all for this post, have a great time planning your fitness success!

Luis

Now, let’s start talking about how to shop smart:

1.Write down the things you want to buy. I have to confess to not do this often, that is why I always spend too much time at the store and forget at least one important item. Save yourself time and build yourself a list at home or on your  way to the store (just not while driving).

2.Foods that should be on a healthy grocery list:

-Vegetables: fresh and frozen. Fresh vegetable taste better but frozen vegetables can be stored for longer without going bad. They are both packed with nutrients. Here are some of my favorites: broccoli, spinach, cauliflower, asparagus, peppers, cucumbers, squash, romaine lettuce, kale, brussel sprouts, carrots and celery.

Do not skip the vegetable section!

-Fruits: fresh, frozen, dried and natural 100% juices. I will also give you a list of my favorite fruits: mangoes (my favorite fruit, read why:http://kimerafitness.com/2010/02/09/spotlight-on-the-mango-the-king-of-fruits/), blueberries, strawberries, blackberries,oranges, bananas, apples, pineapples, watermelons, pears and of course grapes.

-Dairy products: there is a lot of good protein and carbohydrates in dairy products. I advice to buy organic, natural and low fat dairy products. I buy low-fat milk, yougurt (some are great sources of probiotics) and different cheeses. The best cheese to buy and a great muscle builder is cottage cheese.

-Lean Protein: lean protein is essential to build lean muscle mass and  to reduce food cravings. We know now that a protein rich diet is most efficient for weight management. This does not mean that you should pack your cart with bacon, sausage or hot-dogs. You should aim to find sources that rich in protein and low in unhealthy fats. Here is a list of suggestions: salmon, trout, grouper, tilapia,chicken, turkey,cod, beans, lentils, eggs, dairy (see recommendations above) tofu, soy products (there is a great variety now), lentils and tempeh. You can also get protein supplementation, especially if you are involved in an exercise program (as I expect all readers of this blog to do). Here are some choices: whey, casein, rice powder, hemp and soy protein supplements.

-Whole grains: there is a great variety of grains to choose from, please skip over the ones without nutrition: the refined grains. Look for products that are 100% whole grain, it should say so in the label. After all you might be after calories and taste but your body is after calories and nutrients. Here are some good choices: quinoa, oats, whole grain bread, barley, bulgur, wild rice, brown rice and millet.

-Beverages: stick with 100% fruit juices, teas and other natural options. Drinking soda (even diet) is one of the biggest reasons why people gain weight. Have you ever notice that you can eat more when you are drinking pop?  This is because the chemicals in soda send signals that fool you into thinking that you are not yet full. Drinking sodas make you  hungrier while providing no nutrients.

-Cold cereals and breakfast items:  if a clown or any other cartoon character is on the cover then most likely is of no value to your body. Do you really think  Tony the Tiger, Count Chocula  or Captain Crunch want the best for you or your kids? Or that a pop tart is a great start to your day? Stick with 100% whole grains and natural products. You will find cereals with less added chemicals, sugars and many more nutrients in typically in the  middle of  the aisles (they are much less addictive and therefore less popular). 

-Cooking Oils: here is a list of oils that you should pick for healthier cooking: extra virgin olive oil, canola oil, sesame oil, soybean oil and sunflower oil. Avoid oils high in saturated fats such as coconut, palm oil and palm kernel oil. While it is true that oils change their chemical structure while exposed to heat I will recommend to stick to the choices above or do further research on the subject.

Bottle of Extra Virgin Oilive Oil

-Other supplements and healthy snacks: I am a fan of flaxseed and wheat germ to improve my fiber intake. I take fish oil to improve my Omega 3 balance and a whey powder supplement with plenty of vitamins added. I also like cashews and almonds as snacks as well as fruits and smoothies. There are other healthy snacks that I like such as Green + protein bars (http://greensplus.com/) which can be found online but also in a few stores.  Healthy snacking replaces unhealthy snacking and prevents sugar cravings. Be prepare to have a few good options at all times to keep your healthy eating habits in check.

3. Do not go to the store when you are hungry. I know you have probably hear this one a lot but it is a critical point. Stick to your list and get out of the store before you spend money on things your body will hate you for.

4.Give yourself a little reward. Healthy people are not always doing and eating things that are good for them. They just do them most of the times . Don’t think you have to change all your habits at once.  Start with the most crucial aspects of what is holding you back: is it unhealthy snacking, drinking too much soda, not eating enough fruits and vegetables? Identify the key elements and target them in order of importance. The good news is we are the most adaptable organisisms in the planet. We can overcame any change with great success. In this case change will leave you feelling better and enjoying life more.

I hope this post helps you the next time you need to go shooping. I just look at my fridge and it seems like it is go time for me as well.  Now where did that pen go?

Have fun shopping!

Luis

1. The brain is very complex, our most complex body structure and this can be intimidating. After all, don’t we refer to geniuses as “Brain Surgeons”.

2.There is not enough emphasis on understanding the relationship between the brain and the rest of the body while in motion in fitness education. This is beggining to change but we must do more.

3.Fitness professionals are hired to make you lose weight and transform you into a  lean muscle machine not to make you smarter. Right?

Well, the reality is that as we learn more about the way the brain work  the relationship between physical activity and brain activity becomes clearer.  We do not have to be neuroscientists to understand the relationship between what we do and how it affects our bodies. The brain commands all action, it is the center of our toughts,emotions and physical movement . Everything in the body is connected, the brain is the quarterback of the body and we must do all we can to protect it.

Here are some of the reasons exercise makes you smarter:

-Exercise increases heart health and circulation, allowing improved blood flood to the brain which means more oxygen, glucose and nutrients. Your brain cells like that.

-Neurogenesis is the scientific word for the birth of new brain cells: neurons. When I was in college less than a decade ago (9 years to be exact) the concept that neurogenesis stops when we reached adulthood was still around. Now we know through numerous new studies that neurogenesis never stops, but it does slow down with age. As we became older we can still  give birth to new brain cells, but we have to work harder at it. Turns our that the most efficient way to do that is through physical activity. The more intense the better but any kind would do.You still have to learn something new so the new cells have something to do or they would die after a few days but movement is top generator of new brain cells. First hit the gym then the library.

-Exercise increases endorphins and regulates hormonal action. You have heard about emotional intelligence but that concept is so 1990’s. We are now talking about whole brain intelligence which refers to the marriage of logic/reason and creativity. We are after all most intelligent when we create. Physical activity releases serotonin, dopamine and other chemicals that allow you to feel good. This happens because exercise produces pain in the body and chemicals are released to counter this effect. Now, you know why people became addicted to movement: it is not the mirror, it’s the brain.

Exercise comes in many forms. Here is me fire dancing at the Trump Tower Terrace in Chicago.

-Physical activity promotes good nutrition. Sooner or later one realizes that if we want to get the most out of our exercise program we must pay close attention to the things we eat. Exercising regularly makes us feel good. Feeling good is great and we want more of that feeling. Nutrition is the other essential component and here is a list of gudelines you should consider to promote the development of a smarter brain:

+Eat breakfast: your body has gone for several hours without fuel and nutrients. Breaking the fast will supply blood glucose and energy. Rather than a coffee and a donut  make sure you consume whole foods for breakfast. Here are some examples: oatmeal, fresh fruit, omelette’s (veggie specially), nuts,  smoothies, yogurt, cottage cheese and all natural fruit juices.

+Get enough phytonutrients: these are vitamins and minerals found in plant sources. They fight free radicals and help you with hormone regulation. Phytonutrients include: flavanoids, carotenoids, isoflavones,saponins, lignans and phenolic compounds. Bottom line: eat your veggies.

+Ease up on sugar consumption. Do not worry about the fructose in fruits and the lactose in dairy (unless you are alergic), these sugars are natural and the body benefits from them. Worry about the excess chemical coumpounds such as high fructose corn syrup which is found in pretty much anything on a can or a box. Read your labels, chemical sugar is so cheap to produce that is added everywhere. Here are a  few tips for a healthy brain diet:

+Eat foods rich on fiber: fiber lowers cholesterol, helps digestion and can help lower the risk for cancer. Here are a few good sources of fiber: vegetables, fuits, nuts, flaxseed and oat bran.

+Consume a diet rich in Omega 3’s:  omega 3 fatty acids help regulate heart functioning as well as moods. They are essential to brain and heart health. Some good sources of Omega 3’s: walnuts, soybeans, salmon, cod, grouper, mahi-mahi, herring, sardines,  trout, shrimp, lobster, tilapia , fish oils supplements and pinto beans.

Taking good care of your brain can reduce the risk for alzehimer’s disease, cancer and allowe to live a more comfortable and happier life. I hope you inspired to learn more about the relationship about exercise and brain health. If you have any questions or comments let me know I would love to hear them. Finally, here is a link to the home page of the author of a great book on this subject: http://johnratey.com/newsite/index.html

Love your brain, love yourself.

Luis

- Form is as important as function. The way a service or a product are presented is as important as their function.  Some might think that aesthetics are a sign of superficiallity but that will make all art meaningless. At the Spa at Trump, everything from the presentation and verbal communication of the associates to the way the studios always shine is taken seriously by everyone.

-First class service means to listen carefully and take action. People want to be listen to but they also want results. First class service isn’t simply a head nod and a smile, it  is searching and looking  for the solution to the request at hand.  To truly serve someone we must invest time and effort to do everything we can to fulfill their requests. Anything less is not first class service.

-A team must work together towards the same goals. Communication is key to the success of an organization. A team that cares for one another and takes initiative to perform tasks “not in their job description” is bound to be successful. I consistently performed cleaning taks, toured guests and took part of other functions I could of have easily ignored. The interesting thing is that performing those extra tasks gave me a greater understanding of how things worked and created a better relationship with my collaegues, members and guests.

-A training session is not just a session, is an experience. Life is difficult and complicated, fitness training is an opportunity to experience something different.  This experience should be one that recharges the body and the spirit, making life look simple at least for that moment in time. I was lucky enough to be surrounded by very knowledgeable and passionate professionals from whom I learned so much.  Regardless of our background  we all shared one commonality: we wanted to create a memorable experience for all who walked in our facility.

-Where there is passion there is happiness. I often get asked why I always seem so happy and I joke around that it is because I have cats. And while our cats make my wife and I laugh on daily basis that is not the whole story. I am always happy  because my work is my passion. It makes me feel important to be part of a process that creates positive results in people’s lives. At the Spa at Trump we felt important when a our members discovered that they loved spending time working on their fitness and improving their health. The passion for creating a positive environment creates happinness for all who are involved.

Working for the Spa at Trump has been not just a career highlight but a also life highlight. The people I meet and the things I learned have had a great impact in the person I am today. I want this post to be a small thank you note from me to my Spa at Trump family.

From Miami with Love,

Luis

1. Eat more vegetables, they contain tons of nutrients are low in calories and as an added bonus you will make your grandma proud. Every vegetable is good, eat a great variety of them and you will be filling up your body’s nutrition requirements with less calories. More nutrients and less calories…doesn’t that sound like a winning combination?

2.Eat enough fiber. While a diet rich in vegetables will ensure that you consume enough fiber you can also use fiber supplementation. Fiber cleanses your digestive system by binding to fat cells and eliminating them out of your system. I personally supplement with a couple of teaspoons of flaxseed a day. 

3.Cut artificial  sugars  such as  High Fructose Corn Syrup from your diet. HFCS’s structure more likely resembles glucose (table sugar) than fructose (simple sugar in fruits). Consuming too much glucose and too many artificial sugars can be a real problem and it can lead not only to weight gain but also to  metabolic diseases such Type II diabetes. Also your body has a hard time breaking down these artificial sugars so they are more likey to get store as fat deposits.

4. Eat more protein. Lean protein that is. I do not fully agree with the Atkins Diet (bacon and sausage are not good for you) but consuming a protein rich diet versus a carbohydrate rich diet helps build lean muscle mass and help decrease cravings. Some of my  favorite sources are: fish, beans, soy, milk and eggs.

5.Eat good more fruits, the good sugar. Carbohydrates power your life, they are the most efficient form of biofuel available for human consumption. Just because some sugars are bad it does not mean that they all are. Vegetables, fruits and whole grains are good sources of sugar fuel. Do not be afraid of pinnaples and berries, they will help you stay lean by giving you energy and providing vitamins, enzymes, minerals and antioxidants that will keep your body running on a higher gear.

6.Exercise, move, play. The human body is an organic machine and it  needs movement in order to function properly. Physical activity produces benefits beyond fat loss and lean muscle building, it also helps regulate brain chemistry so we think clearer and have better hold of our emotions. Exercise does not need to be boring or monotonous, there are so many choices. Just remember that a smart fitness program works on developing strength, conditioning, mobility and flexibility. The first two will help you lose weight and build muscle, the last two will help you improve posture and move more efficiently. Have fun, live to play and play to live.

7.Get enough sleep. Sleep is crucial for optimal metabolic function. If you eat well, exercise properly but do not get the right amount and quality of sleep your body will not function as well as it can. This will likely mean that your metabolism will not run in optimal condition so you won’t burn as much fat or build as much muscle. 

The key to a  lean and healthy body are a nutritious diet, regular physical activity and quality of rest. Work on improving those three factors, they all play an essential role in helping  engineer your ideal body. One that looks good but most importantly one that works great. 

Luis