Exercise and set your goals

No big success happens overnight. It is a step by step process that starts with goal setting.To achieve success you need to set little goals, write them down, make yourself accountable to them, believe in your ability to achieve them and make them happen. Most people don’t honor self promises and goals. This is why they never move forward. Set your goals and commit to them as if your life depended on them! At the end of the day, the quality of your life will be determined by your ability to reach goals. With fitness, it can be something like simply making it to the gym 3 times a week. Once you achieve that goal, then you can set the goal of losing a couple of pounds each week by cutting the bad fats out of your diet. After you accomplish that, then you can set another goal. Slowly but surely you keep building up until you have the art of goal setting down. Then you can start making bigger goals and plans. Suddenly you will see that what appeared out of reach and impossible, is at an arm’s length!

Healthy Aging

  1. Throw out nonessential numbers. This includes age, weight and height. Let the doctors worry about them -
  2. Keep only cheerful friends. The grouches pull you down.
  3. Keep learning. Learn more about the computer, crafts, gardening, whatever. Never let the brain idle. “An idle mind is the devil’s workshop.” And the devil’s name is Alzheimer’s.
  4. Enjoy the simple things.
  5. Laugh often, long and loud. Laugh until you gasp for breath.
  6. The tears happen. Endure, grieve, and move on. The only person, who is with us our entire life, is ourselves. Be ALIVE while you are alive.
  7. Surround yourself with what you love, whether it’s family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge.
  8. Cherish your health: If it is good, preserve it. If it is unstable, improve it. If it is beyond what you can improve, get help.
  9. Don’t take guilt trips. Take a trip to the mall, even to the next county. Travel to a foreign country, but NOT to where the guilt is.
  10. Tell the people you love that you love them, at every opportunity.

What’s a Healthy Weight

Dozens of studies that have included more than a million adults have shown that a body mass index above 25 increases the chances of dying early, mainly from heart disease or cancer, and that a body mass index above 30 dramatically increases the chances. Based on this consistent evidence, a healthy weight is one that equates with a body mass index less than 25. By convention, overweight is defined as a body mass index of 25 to 29.9, and obesity is defined as a body mass index of 30 or higher.

Training and Diet books Advertising

In the last ten years or so there has been an explosion in the number bodybuilding, training and diet books that absolutely promise to transform your body into the sculpted form you’ve always dreamed of in just a few short weeks. The problem though is that most of them are trash. They were written not so much to help you get the body you want but to help the author turn a quick buck.

Study finds pitching mound height affect throwing motion, injury risk

23-Mar-2008 — A study involving several Major League Baseball pitchers indicates that the height of the pitcher’s mound can affect the athlete’s throwing arm motion, which may lead to potential injuries because of stress on the shoulder and elbow.

The study was led by William Raasch, M.D., associate professor of orthopaedic surgery at the Medical College of Wisconsin in Milwaukee, who also is the head team physician for the Milwaukee Brewers. Major League Baseball funded the study in an effort to help prevent injuries among professional baseball players.

The results of the study were presented at the 2007 MLB Winter Meetings at the joint session of the Major League Baseball Team Physicians Association and Professional Baseball Athletic Trainers Society.

The researchers recruited 20 top-level, elite pitchers from Major League Baseball organizations and Milwaukee-area NCAA Division I-A college pitchers for the study, which was conducted both during 2007 spring training in Arizona and at the Froedtert & Medical College Sports Medicine Center in Milwaukee.

“Our researchers employed a motion analysis system using eight digital cameras that recorded the three-dimensional positions of 43 reflective markers placed on the athletes’ bodies. Then we analyzed the pitching motion at mound heights of the regulation 10-inches, along with eight-inch and six-inch mounds, as well as having the athletes throw from flat ground,” Dr. Raasch explains.

The study focused on determining if there is increased stress on the shoulder or the elbow based on the height from which the pitcher has thrown. A kinematic analysis provided information regarding pitching motion (position and velocity), while the kinetic analysis determined the forces and torques generated at the shoulder and elbow.

“We found that compared to flat ground, pitchers using a 10-inch mound experience an increase in superior shear and adduction torque in the shoulder – meaning there’s a greater amount of stress on the joint surface and surrounding structures. That greater stress may result in injury to the shoulder including tearing of the rotator cuff or labrum which may result in surgery and long-term rehabilitation. It also can make it difficult for the athlete to replicate the same throw and develop a consistent strike,” Dr. Raasch says.

“The most notable kinematic difference was the increase in shoulder external rotation at foot contact. This probably represents a change in the timing of the foot contact relative to arm position, because the foot lands earlier in the pitch delivery during flat ground throwing than with a slope,” he says.

While the study did not result in enough data to recommend reducing the 10-inch mound height, which became standard in 1968 and also used in college and high school baseball, Dr. Raasch says the findings give trainers information that can help them determine if pitchers would be better off practicing on flat ground especially after an injury.

“Nolan Ryan, who played major league baseball for 27 years, often threw pitches more than 100 mph, even past the age of 40, and he liked to throw on flat ground in his waning years. I think others might follow his lead,” Dr. Raasch says. He adds that he hopes subsequent research during spring training in 2008 will provide even more valuable findings for baseball players and trainers.

Lifestyle Modifications

Avoid: alcohol, caffeine, carbonated beverages, chocolate, citrus fruits, spicy foods, and acidic foods. Eat smaller and more frequent meals. Avoid eating within 3 hours of bedtime. Lose weight.

Benefits of Exercise

Exercise is one of the greatest anti-aging bullets that is available to everyone: increase muscle growth and strength, loss of fat, increase energy, greater well being, and decrease anxiety and depression, lowers blood pressure, and improves the immune system…

Fish Oil

Ramsey Moosavi, MD, JD, MSc

Dr. Moosavi

EPA and DHA from fish oil promote cardiovascular health by supporting healthy triglyceride and lipid metabolism, blood flow and platelet function.

Adrenal Glands

Drs. Gargin and Moosavi

Your adrenal glands sit just above your kidneys. They secrete more than 50 kinds of hormones necessary for life, energy production, fat storage and fluid balance. Contribution factors to adrenal fatique can include: Elevated levels of cortisol due to stress, persistent use of stimulants found in energy drinks, caffeine and fat burners, diets abundant in sugars and processed carbs, too much chemical stress from food substitutes and above normal amounts of emotional or mental stress.