I Can Still Be A Little Boy...........

You know so many of my friends ask me how I do it , get through this waiting and dealing with my cancer , and it everlasting fears. At times , I not sure what to say, but understand that they have that fear as well, but, its coined on the other side. They, want to feel , and touch the real aspects and try to experience the feeling that come with having it.  I have to turn to them and say,  “That’s a road you don’t want to travel”.

  But, I have made it more creative and some ways  fun at times. I pretend I’m 8 years old again. And that I’m the Agent 99, and on mission to save the world from  the Under World Chaos,  from Get Smart. I enter the elevators of steel at the hospital (because there’s radiation down there), and imagine that I will be briefed on the current disorder.  Assigned a new mission, I am told that they need me to be outfitted with the latest of gadgets and that I will have to go to special operations department.

 That’s where the MRI comes in. I am ordered to lay down and injected with a mixture of anti viral / vaccines to help me through the mission. I lay down and they start to work on me, with the new gadgets  and bells. I notice that blue line that in front of me, knowing that I’m about to have my mind erased. Then the ongoing noise of the machine, and the tech asking me if I’m comfortable. I know that the moment is to come to an end soon, to get on with living my life.

 I come out of the machine, and then feeling better to have gotten through it, taking pause to the fact that it still isn’t over is it? That this is a part of my life now.  It takes a time on me, but, I really think about the past two years and that I’m here, with all that I have and earned . 

  So, I get my passport again and go on to the next mission, that place that takes me to where I am now. Walking out the doors, and glancing at a little boy, at that age of 8 yrs.  And wondering , how will he get through his mission?   I hope the same way I had too. With as much courage, and bravery , that I sometimes struggle with.  I nod my head and wink, and he smiles.  And I pray for him. I know he’ll be strong.

 So, I dedicate this to little boy that lives inside of anyone, when you have to be brave and strong.

  

An Introduction to Yoga As an ISSA student and soon to be graduate Im always very interested in reading what my classmate's have got to say in there understanding of fitness and nutrition.

This article will explain what yoga is and share a quick guide to the most popular types of yoga that can help you decode the schedule at your gym and figure out which class is right for you. By: Neesha Bukht Choksy Ask ten different people to describe yoga, and you're likely to get ten distinct, differing responses. Attend ten different yoga classes, and you'll emerge with ten unique experiences. Given its popularity today, this should give you a little insight into what yoga is and its relation to health and fitness, so that you don't inadvertently end up with a teacher or style of yoga that is ill-matched to your needs, abilities, and preferences. RELATED ARTICLE Get Yoga-fied! Wake up, my multi-sport friends! It's time to slap the yoga mat down and work on your flexibility and strength. Your tight body will thank you for it! [ Click here to learn more. ] Yoga And Asana The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of it as the union occurring between mind, body, and spirit. Yoga is not a religion, but it is a philosophy that has endured 5,000 years. Yoga refers to the practice of physical postures or poses called "asana's". Asana is only one type of yoga. Today, however, the words 'asana' and 'yoga' have become almost synonymous. With increased awareness, the poses become meditation-in-action with awareness of the breath flowing through the body. Each of the poses has specific physical benefits. Physical tension and imbalances are brought to attention and begin to release. The poses can be done quickly in succession, creating heat in the body through movement or more slowly to increase stamina and perfect the alignment of the pose. There is an ideal way that each pose should be performed. Many people think that yoga is stretching. But while stretching is certainly involved, yoga is really about creating balance in the body through developing both strength and flexibility. Most types of yoga are more concerned with mental and spiritual well-being than physical activity. RELATED ARTICLE My Yoga Journey: How I Got Started. Yoga, like life, is a never-ending journey. There is always more to explore and more to learn. Below is how my journey began and where it has led me so far. [ Click here to learn more. ] Your Practice Yoga teachers will often refer to "your practice," which means your individual experience with yoga as it develops over time. Yoga, first and foremost, must be approached in accordance to your comfort zone. No pose, technique, or instructor behavior will instill any benefit if you are at all uncomfortable. Because yoga is so diverse, there is plenty of room for interpretation from one person to the next, even within the same classroom. You need to work at your own pace; not mine, not the neighbor's, not even your own of a week ago. Don't ever let anyone physically push your body into a position beyond that which you are able to assume by yourself; don't let anyone coax you to go further than you wish to go. This is your practice; only you have the wisdom to dictate where your practice goes. Although the poses themselves do not change, your relationship to them will. Anyone can start a yoga practice, even if you don't feel like you are very flexible or very strong. These things will develop over time. Another great thing about thinking of yoga as "your practice" is that it encourages the noncompetitive spirit of yoga. One of the most difficult, but ultimately most liberating things about yoga is letting go of the ego and accepting that no one is better than anyone else. Everyone is just doing their best on any given day. The amazing thing about yoga is that your practice is always evolving and changing so it never gets boring. RELATED POLL Which Yoga Style Do You Prefer? Hatha. Vinyasa. Ashtanga/Power Yoga. Iyengar. Kundalini. Bikram/Hot Yoga. Other. Not Sure, Haven't Tried Them All Yet! Yoga Components Yoga classes may also include instruction on breathing, call and response chanting, meditation, or an inspirational reading by the teacher. The variety and amount of this will depend on the individual teacher and the tradition in which they have trained. Typically, a yoga class at a gym will be more focused on the purely physical benefits of yoga, while one at a yoga center may delve more into the spiritual side. Some people find that the physical practice of yoga becomes a gateway into a spiritual exploration while others just enjoy a wonderful low-impact workout that makes them feel great. Whatever your tendency, you will be able to find a yoga class that suits your style. RELATED ARTICLE Yoga: The Philosophy Behind The Practice. Learn more about yoga and its fundamental practices. [ Click here to learn more. ] Styles Of Yoga There are many different styles of yoga being taught and practiced today. Although all of the styles are based on the same physical postures (called poses), each has a particular emphasis. Here is a quick guide to the most popular types of yoga that can help you decode the schedule at your gym and figure out which class is right for you. Hatha Hatha is a very general term for slow-paced and gentle yoga, and can provide a good introduction to the basic yoga poses. Vinyasa Vinyasa, which means breath-synchronized movement, tends to be a more vigorous style based on the performance of a series of poses called 'Sun Salutations' in which movement is matched to the breath. Ashtanga/Power Yoga Ashtanga, which means eight limbs in Sanskrit, is a fast-paced, intense style of yoga practice. A set series of poses is performed, always in the same order. Ashtanga practice is very physically demanding, because of the constant movement from one pose to the next. Ashtanga is the inspiration for what is often called 'Power Yoga'. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep strictly to the set Ashtanga series of poses. RELATED ARTICLE Yoga 101. In this article learn all about the different types of yoga and much more! [ Click here to learn more. ] Iyengar This style of practice is most concerned with bodily alignment, which is the precise way in which your body should be positioned in each pose in order to obtain the maximum benefits of the pose and avoid injury. Iyengar practice usually emphasizes holding poses over long periods versus moving quickly from one pose to the next. Kundalini The emphasis in Kundalini is on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and allowing it to move upwards. Kundalini uses rapid, repetitive movements rather than holding poses for a long time, and the teacher will often lead the class in call and response chanting. Bikram/Hot Yoga Pioneered by Bikram Choudhury, this style is more generally referred to as Hot Yoga. It is practiced in a 95-100 degree room, which allows for a loosening of tight muscles and profuse sweating, which is thought to be cleansing. Strength And Cardio Very vigorous types of yoga practice such as Ashtanga and 'Power Yoga' are cardiovascular exercise and may help you lose weight, if done regularly, along with a diet plan. Doing any type of yoga will build strength, but some types may not raise your heart rate enough to constitute the only form of exercise necessary to a weight loss regime. So don't use this as a substitute to weights and cardio. If you are brand new to yoga, you may want to take a few Hatha classes to learn the basic poses. However, Hatha is usually slow-paced, so if you are the kind of person who likes to move around more, Hatha may turn you off. RELATED ARTICLE Yoga - Debunking The Myths. When most people think of yoga they get images of incense, chanting and mystical gurus from faraway lands sitting on the floor cross legged and chanting OM in a state deep relaxation. Learn the truth here... [ Click here to learn more. ] Even if you are already in great shape, take a few beginners' classes to learn the poses and avoid the risk of injury. And while there are many great yoga books and videos available, there is no substitute from learning directly from a good teacher in a yoga class. Anyone may practice yoga to keep their bodies fit and supple or for relief from back or joint pain, injuries or stress. Others want to feel the joy and energy yoga imparts. Hatha Yoga helps free people from limiting beliefs, even those who feel they are too old, too stiff, or too out of shape. Health Benefits Of Yoga There are many benefits of practicing yoga. Here are a few: You'll feel more relaxed and learn to stay relaxed. Your overall muscle tone improves as well as alignment. You'll add vitality to your spine, improving all systems of the body, especially the glands and nerves. Digestion improves; gas and bloating lessens. Your lungs expand, increasing oxygen intake. You'll sleep better. You'll be less tired during the day with higher energy. Your immune system will strengthen. You'll learn to set aside time for yourself. You'll learn to trust yourself more. RELATED ARTICLE The Benefits Of Yoga! Yoga has become very popular over the last decade. Why are so many people doing it? What are the benefits and what is the commitment? Can it replace strength or cardiovascular training? Learn the benefits of Yoga! [ Click here to learn more. ] Performed properly with a qualified teacher, the therapy of yoga movement often benefits physical conditions. Health improves as a result of improved alignment, flexibility or strength. Remember to discuss any issues of health with your medical professional and your teacher prior to starting your class. And just too simply set the record straight: Your chances of achieving an ultra-fit "celebrity body" just by practicing yoga are - no pun intended - slim. This is certainly not to say that yoga can't help deliver impressive fitness results. But it takes other forms of exercise - such as cardiovascular training - to help round out the fitness benefits of any yoga practice. Furthermore, many of yoga's numerous benefits - for example, increased flexibility, postural alignment, low-back strength, abdominal tone, stress reduction - are far from instantaneous. Conclusion This is not a "10 days to complete fitness" kind of activity. Part of what makes yoga so beneficial is its power in influencing vast changes in your body and health over time. So, keep your expectations realistic, and give yourself a sufficient time frame - at least 8-12 weeks - with which to assess your progress, and you will be much more likely stick it out long enough to see those wonderful results materialize! RELATED ARTICLE Yoga FAQ's With Kristi. Since I put up my first yoga article here on Bodybuilding.com the case has been the same and I have received many e-mails with numerous yoga queries. [ Click here to learn more. ] About The Author Neesha is an international contributing writer from Bombay, India and is a registered dietitian and ISSA Certified Fitness Trainer. Neesha Bukht Choksy Recommend this article to a friend by e-mail here!

Baked Barley Casserole with Mushroom & Squash

Slightly crunchy with a mild nutty flavor, pearl barley cooks more quickly than the hulled variety while retaining its high-fiber, low-cholesterol benefits.

INGREDIENTS:

• 1 tbsp plus
• 1 tsp olive oil, divided
• 8 oz mixed wild mushrooms (shiitake, oyster, cremini), sliced (about 3 1/2 cups)
• 1/4 tsp sea salt
• 5 oz butternut squash, peeled and cut into 1/4-inch dice (about 1 cup)
• 1/3 cup diced leeks, white and light green parts only
• 1 stalk celery, finely diced (about 1/2 cup)
• 1 cup uncooked pearl barley
• 1 clove garlic, minced
• 3 1/2 cups low-fat, low-sodium vegetable or chicken broth
• 2 tbsp chopped fresh parsley
• 1 tbsp chopped thyme leaves
• 1/2 cup raw pumpkin seeds
• 1 1/2 oz soft goat cheese, crumbled

INSTRUCTIONS:

1. Preheat oven to 400°F.
2. Heat 1 tbsp oil in a large nonstick skillet or Dutch oven over medium-high heat. Add mushrooms and salt and cook, stirring often, until mushrooms begin to release their moisture, about 2 minutes. Add squash, leeks, celery and remaining 1 tsp oil and continue to cook, stirring, until mushrooms are brown and squash is tender, about 4 minutes. Add barley and garlic and stir until thoroughly coated and slightly toasted, about 1 minute. Add broth, parsley and thyme and stir.
3. Transfer mixture to an 11-cup (2.6 L) casserole dish, cover with aluminum foil and bake in oven until barley is tender and liquid has been absorbed, about 35 minutes. Remove foil, sprinkle with pumpkin seeds and cheese and return to oven. Bake, uncovered, until seeds are toasted and cheese is softened, about 10 minutes.

Nutrients per 8-oz serving (using vegetable broth): Calories: 232, Total Fat: 6 g, Sat. Fat: 2 g, Carbs: 37 g, Fiber: 7 g, Sugars: 3 g, Protein: 7 g, Sodium: 208 mg, Cholesterol: 3 mg

What's in your protein drink............

Alert: Protein drinks

You don't need the extra protein or the heavy metals our tests found

 

Videos

Photos

Test results

EAS Myoplex Original Rich Dark Chocolate and Muscle Milk Chocolate and Vanilla Crème can expose users to elevated levels of heavy metals when they consume three servings a day.

The promises are enticing. Whether you're looking to shed unwanted pounds, get a quick energy jolt, build muscles, or fight the aging process, protein drinks are being boosted by some supplement makers as a scientifically proven way to quickly achieve your goals.

The products, sold as ready-to-drink liquids or powders that you mix with milk, juice, or water to make shakes, attract not just athletes and body-builders but also baby boomers, pregnant women, and teenagers looking for a shortcut to a buff body.
Some ads say that protein supplements, in flavors such as strawberry and vanilla cream, can be a nutritious and time-saving snack or meal replacement.
Marketing for Energy First Pro Energy Whey Protein Isolate says the protein supplement is "ideal" for pregnant women and growing children, and also offers this promise for aging adults who use it: "You will rarely if ever be sick and you will begin to look and feel years younger."
In a testimonial for BSN Lean Dessert Protein Shake, "fitness celebrity" Jennifer Nicole Lee says, "Being a busy mom with 12-hour workdays, I rely upon my Lean Dessert Protein to get adequate amounts of protein without wasting time on creating complex meals ...."
Another product, Muscle Milk, boasts on its website: "Designed after one of nature's most balanced foods: human mother's milk ...."
But our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it's needed. Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.

 

Last reviewed: July 2010

 

Here are the average amounts of metals we found in three servings of these protein drinks. The maximum limits for them in dietary supplements proposed by the U.S. Pharmacopeia are: arsenic (inorganic), 15 micrograms (µg) per day; cadmium, 5 µg; lead, 10 µg; mercury, 15 µg. Amounts at or exceeding those limits are in bold. Experts said three servings a day is common.

The Secret to Massive Shoulders

By Jimmy Peña, MS, CSCS

If calves are the most
forgotten bodypart in a
lifter’s routine, the rear
delts come in a close
second. They lie on the back
of our shoulders and, so
too, our minds. But while
poorly trained calves offer
an obvious aesthetic
imbalance, poor rear delts
might be a clear indication
of even bigger issues, the
least of which is the glaring
imbalance between the
front, side and rear of your
shoulder. Poor rear delts are
classic indicators of an
unwelcome injury and
invariably, weak rotators.
DOUBTERS WELCOME
Sound like an exaggeration? Okay, let’s see if this sounds familiar. It’s
shoulder day, so naturally you reach for some light dumbbells to bust out
a few sets of lateral raises before heading to the heavier dumbbells or a
loaded barbell for some grueling overhead presses. After the overhead
presses, you might hit some upright rows, which heavily target the middle
delts, followed by some heavier laterals and front raises. Then, if you’re
up to it, you grab some light dumbbells or head to the reverse pec deck
station for some rear-delt work, even though more often than not you end
up telling yourself that you’ll hit them next time.
Don’t worry; you’re not alone, but you’re also not excused. We gravitate
toward exercises and routines that target the most visible muscles. But
neglecting the rear delts usually leads to neglect of the rotators.
CHANGE YOUR PROFILE
Going back to our
example above, nowhere
within that routine do
you find any sufficient
training of the rear
deltoids or adequate
warm-up of the rotator
cuff muscles, a thin
group of four strap
muscles — supraspinatus,
infraspinatus, teres minor
and subscapularis — that
are highly responsible for
long-term shoulder
health. See, regularly neglecting both the rotators and rear delts will
undoubtedly lead to muscular imbalance and subsequent injury.
The imbalance is the easiest to spot. Just stand sideways to the mirror
and check your profile. Do your front and middle delts overpower your
rear delts? If doing benches for chest is your favorite workout and you
have a habit of skipping back training or rear-delt work, the answer is
obvious. Without realizing it, some bodybuilders hunch over, which can
lead to even worse posture. Without question, it’s most certainly because
of underdeveloped rear delts. What you want is for your profile to be a
fair representation of the hours you’re putting into the gym. However, the
unfortunate truth is that you may indeed be “that guy” who looks like he
does only bench presses and biceps curls. It’s time to change your profile.
HANDCUFFED BY ROTATORS
As far as potential injury, that problem isn’t as easy to detect or predict.
That is, of course, until you strain one of the delicate muscles, all of which
serve only to stabilize the shoulder. See, you can grow bigger and
stronger on the outside with the deltoids while the smaller inner muscles
lag behind until the day they can’t support the stress that the outer
muscles require. The fact is, your shoulder development will forever be at
the mercy of the foundation within.
Since those muscles are so small, it doesn’t take much time and/or effort
to train them adequately. A few minutes per week are all they need to
stay healthy and ready for the rigors of the more “important” training of
the superficial muscles. If we slow down long enough to focus on the
minor, finer muscles, the major muscles will forever be grateful — and
grow.
INSIDE-OUT APPROACH
This month, we’re going to
completely turn your shoulder
training upside down,
beginning with a proper
warm-up of the rotators
using simple internal and
external rotation exercises,
and working from the rear
delts forward. Think of it as
a weakest-to-strongest
approach. Unorthodox to be
sure, but after four weeks ofdedicated inside-out delt
work, your appearance, as
well as your shoulder
strength and stability, will immediately improve. Not only that, other
exercises and bodyparts that rely on strong and stable shoulders will also
benefit from your new dedicated approach.
INSIDE-OUT DELT SOLUTION
Exercise Sets Reps
Cable Internal Rotation* 2 20(each
arm)
Cable External Rotation* 2 20(each
arm)
Dumbbell Bent-Over Lateral
Raise
3 12–15
Prone Incline Dumbbell YRaise
3 12 - 15
Leaning Lateral Raise 3 8 - 10
Upright Row 3 8 - 10
Overhead Press^ 3 8 - 12
*With your upper arm pressed tightly to your body, hold a D-handle
(attached to a cable set at waist height) in your hand and keep your
lower arm parallel to the floor. Keep your elbow in tight to your body.
The range of motion is only a few inches. Rotate the handle toward your
midline (internal) and away from (external) your body.
^Your working weight on the overhead press will likely be less than typical
because your shoulders are prefatigued.


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