Presented to you by AtoZ fitness All Star Trainer's Secrets 
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- In this April 28 Members Edition issue:
- Message from Lewis
- Featured Fitness Article
- Jon Gestl's In-home, in-office...INSHAPE
- Impact-photography.com Weekly Inspirational Image
- George Stavrou's A healthy Way To A Better Body And Mind!
- Francesca Fisher ... FLEX EXPRESS - Health and Fitness Tips
- Fit 4 Fun with Chris Chapan
 Ready, Set, Go! Synergy Fitness with Phil Campbell - Weekly Featured Recipe by the Fit Gourmet
- AtoZ Pick Page Supporters
- AtoZ Fitness and You
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Dear subscriber,
One of the most frequently asked questions by almost every person that is training is: "How can I burn fat and build muscle quickly?" Well, since there's no way I can respond to all the emails I get each day, here's the answer to that question...
Gaining muscle and losing fat - this is the goal of almost everyone who works out, no matter at what level or age. But what if you could learn exactly how to GAIN MAXIMUM MUSCLE and LOSE MAXIMUM FAT in the next 30 days effectively - with proven information from top fat-loss and training experts?
Now, if you've been training for any length of time, you know how hard it is to gain muscle and lose fat at the same time. Trying to do both can sometimes leave you with little to no results at all.
That's all about to change!
Imagine the astonishing results you could get with instant access to the most closely-guarded fat-loss and muscle building secrets of some of the most knowledgeable and respected trainers in the world! You know from my writing that I'm only interested in giving you information that works and provides you with guaranteed results.
So, get ready to gain new muscle and lose fat FAST! I've got something you're going to love... www.allstarsecrets.com
How does a one-of-a-kind, truly groundbreaking eBook that details the secret, rapid muscle-building and fat-loss strategies of 11 of the top personal trainers and fitness writers on the Internet sound?
As the publisher of this book I put forward a challenge to these top trainers . The challenge? Write a program that tells a person exactly how to GAIN MAXIMUM MUSCLE and LOSE MAXIMUM FAT in only 30 days.
Well-known, renowned training experts such as Tom Venuto, Pete Sisco, David Grisaffi, Jeremy Markum, Phil Campbell, Christopher V. Guerriero and many others parted with their most coveted secrets in this powerful, eye-opening training manual!
Here's just some of what you'll learn:
- how a proper fat-loss diet can actually set you up for extremely rapid muscle gain when you switch to mass training. You'll be surprised at what you should be doing!
- how to manipulate your body's hormones through eating and training to force your bodyfat to melt away then the muscle mass to pile on!
- why the weight training you're doing in hopes of improving muscular definition is probably working against you, not for you. Find out how to fix it!
- how to execute exact programs and workouts included so that you don't have to wonder how to do a single thing. It's all laid out for you: sets, reps, rest periods and even exercises - what to do, when to do it and why.
- which supplements will maximize your gains and losses and which are just a waste of time and money. You'll discover how and when to use the good ones for maximum fat loss and muscle gain.
Check it out for yourself now: http://www.allstarsecrets.com
You'll find out exactly how and why this program will "push your muscular adaptation to the limit." Your body is an incredibly adaptive machine. Most conventional programs tend to stay far from the edge where the real results are. Not this program! It, quite honestly, makes plateaus a thing of the past.
The next 30 days are going to pass by whether you get this information or not. You could stick to your conventional programs and get slow (if any) results. How would you like to make these next 30 days the most productive of your entire training career?
If this sounds good to you, click on the link below right now to learn more about how you can GAIN MAXIMUM MUSCLE and LOSE MAXIMUM FAT in the next 30 days!
Your new body is waiting for you... http://www.allstarsecrets.com
Have a great week!
P.S. Don't put this off lewis... you'll kick yourself later:
Sincerely,
Lewis Wolk
President
Enterprise AtoZfitness
FAX (514) 421-2849
PHONE (514) 781-8922 |
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Fit Gourmet Recipes with Danielle Nagel
Bowties w/ Shrimp,
Veggies in Pesto Sauce
Ingredients:
1 ½ cups yellow squash, julienne cut
1 ½ cups snow peas, cut in diagonal pieces
1½ tablespoons olive oil
2 garlic cloves, minced
1 lb. large shrimp, peeled and deveined
1 lemon juice
½ cup
fat-free, low-sodium chicken broth
3 cups bowtie pasta (farfalle), uncooked
1½ cups cherry tomatoes, halved
½ cup crumbled low-fat feta cheese
2 tablespoons fresh basil, chopped
2 tablespoons pine nuts, toasted
½ teaspoon salt
¼ teaspoon black pepper
¼ cup grated Parmesan cheese
Directions:
1 Bring a large pot of water to boil for the pasta and a small saucepan of water to boil for the veggies.
2 Meanwhile, wash and prep the squash and snow peas. Add to boiling water and cook until crisp and tender-about one minute. Drain and set aside. Begin cooking pasta according to package directions.
3 In a large non-stick skillet heat olive oil over a medium high heat. Add garlic and shrimp; sauté for about 3-4 minutes or until no longer pink. Next, add lemon juice, veggies and chicken broth cover and cook for an additional minute or until heated thoroughly.
4 In a large bowl, combine shrimp & veggie mixture with pasta, tomatoes, feta cheese, basil, pine nuts, salt & pepper; gently toss together well. Dish and sprinkle each serving with a tablespoon of Parmesan cheese. Bon Appetite! Serves 6.
calories-310
fat-9g
protein-21g
carbs-37g
Danielle is presently working on her cookbook, “Healthy Recipes for the Mind, Body and Soul”, featuring her delicious healthy recipes and tips on how to look good and feel good naturally. Her multi-faceted career also includes her own personal chef business appropriately named The Fit Gourmet, specializing in healthy cooking and educationg people on how to maintain a healthy diet while enjoying your meals. As a fitness, nutrition and natural health educator, it is obvious that Danielle will remain an important part of the fitness community.
You can visit Danielle's website at http://www.fitandbeyond.com/
Danielle will be a regular contributing author to our newsletter. | |
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How to Reveal Your ''Six-Pack'' of Abs!
by Anthony Ellis OK people, it's time to get real. You may have heard this many times before, but until you believe it in your heart and soul, I believe that it is worth repeating:
No amount of weird exercises or machines will magically reveal your abs. The ONLY way to reveal your abs is to lose that layer of fat covering them. Now, the only way to lose the abdominal fat is by consistent dieting and cardiovascular exercise. Period. All those odd hanging, leg twisting, body contorting exercises are no better than simple crunches.
"Abs are made in the kitchen, NOT in the gym!"
The big problem is that intellectually, many people totally agree. However, emotionally it does not click. I know this because day after day I see people doing marathon abdominal work. They do four or five different exercises. They think the more they do, the more defined their abs will become. They try to target the upper, lower, inner and outer, left, right, etc. Give
me a break. They do tons of weighted side bends trying to get rid of the love handles.
Here's a news flash -- It won't work. You cannot spot reduce! What I mean by this is that you can't pick and choose the areas that you would like to lose the fat and do exercises that work those areas expecting the fat to just magically disappear in those areas.
Your body does not work that way. The only way to decrease the amount of fat in certain key areas is by lowering your total body fat levels. As you lose fat, it will come off all over your body, not just in specific areas.
It's kind of interesting to watch sometimes. They have the right motivation, but they are doing the wrong things. If they expended 1/2 the energy on their diet as they do doing rep after rep of hanging leg raises, they would already have their six pack. Developing a visible set of abs is simple.
Ab development can be boiled down to a few simple steps:
First, go on a fat loss
diet.
If you have a high body fat percentage, the abs won't show no matter how much you work. Once your body fat falls below 8% for men, or 14% for women, your abs will begin to show through.
Your diet should consists higher protein intake, moderate fat and moderate complex carbohydrate. You should cut out all excess simple sugars, lower your dairy intake and eliminate excess saturated fats. The majority of your dietary fat should come from essential fatty acids (EFA's -- omega-6 and omega-3).
To lose fat you need to eat fewer calories. You should create a mild caloric deficit when dieting. In other words, you should be using more calories than you are taking in from your diet. This way, your body has to get the extra calories it needs from fat stores (hopefully). I say hopefully because if you drop your calories too drastically, your body may prefer to use muscle tissue for energy instead of fat. This is why many people who go on fad diets look so soft. They
lose almost as much muscle mass as fat those drastic diets.
Second, start exercising aerobically.
Perform some form of cardiovascular exercise on a regular basis -- at least 3 times per week. It doesn't matter what you do (walking, running, cycling, aerobics, stairmaster, etc.), as long as it keeps your heart rate elevated for at least 30-45 minutes. This will speed your fat loss by elevating your metabolism, thus burning more calories.
Finally, work your abs just 2-3 times per week.
Work your abs like any other body part. Training them more than once or twice per week is unnecessary. More is not necessarily better. I typically do only two different abdominal exercises. The first is the simple crunch (yes, crunches) and reverse crunches.
That's it.
Contraction is everything when working abs. Remember that your abs work like an accordion, not like a hinge. So when doing crunches, you should concentrate on crunching together rather than moving
your body upwards. This will maximize muscle tension.
You must concentrate on contracting your muscles as tight as you can. This will cause them to fatigue faster. It does not matter how many reps you can do; the only thing that matters is how hard you can contract your abdominal muscles.
If it takes you 100 crunches before your abs begin to burn, then you are wasting your time. Your abs should be fatigued at no more than 20-25 reps. If they are aren't, you need to add weights to your exercise and work on contracting the muscles tightly for each rep. Don't concentrate so much on "how many" you can do, but instead focus on "how hard" you can contract the abdominal muscles.
Contrary to popular belief (another myth), doing full sit-ups, lying leg raises or hanging leg raises DOES NOT give your abdominals the best workout. In fact, these exercises work your hip flexor muscles (psoas major) much more than your abs!
Remember, the most effective exercises for
working the abs must involve a "scrunching" type contraction, like an accordion.
Exercises Recommended:
Crunches
Lie flat on the floor with your knees bent and legs about 1-2 feet apart, or you can place your lower legs up on a bench. Rest your hands either gently behind your head or crossed on top of your chest.
Raise up a few inches off of the floor and stop when you reach maximum ab contraction. Exhale as you curl up and inhale as you slowly lower. The goal of this exercise is to curl your upper torso forward, bringing your ribcage toward your pelvis. Keep the rest of the body stationary and you do not sit all the way up.
If you are getting a sore neck from doing these, you need to work on relaxing your neck muscles. Keep your hands and neck relaxed. They should not be involved in this movement.
This is not a jerking motion. It should be smooth and controlled. You should be working for maximum contraction and burn.
2-3 times per
week, perform 4 sets of 20-25 slow reps with a hard contraction at the top of the motion. Rest 90 seconds between each set.
Reverse Crunches
These are like leg raises, except that you are on an incline bench and should keep your knees bent. Lie on your back on a slightly inclined bench and grab the top of the bench. The object of this exercise is to bring your pelvis up and towards your rib cage by contracting your abs. Exhale as you crunch up and then slowly lower your legs as you inhale.
You will not be able to do too many of these, so make them count. Make sure to contract your abs as much as possible at the top of the movement.
Do not swing into position. The motion should be smooth and controlled. Also, don't let yourself slip too far down the bench, or you will be out of proper position.
2-3 times per week, perform 4 sets of 15-20 (or as many as you can do) with a hard contraction at the top of the motion. Rest 90 seconds between each
set.
That's it. Nothing "magical", just "smart" training and dieting.
To read more about Anthony Ellis and his amazing transformation, as well as learn more muscle mass gaining tips click here for free reports!
<- Click the book cover to download Anthony's FREE e-book 10 Things You Must Do to Gain Mass !
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Focus on Trans Fat
Jon Gestl, CSCS
There's no doubt that carbohydrates have taken center stage in public discourse about dietary practices. You can't turn on the TV, open a newspaper or walk past a water cooler these days without experiencing a debate about this nutrient du jour. Recently, however, increasing attention is being given to an all but forgotten nutrient topic. Move over, carbohydrates: fat is making a comeback in the headlines. More specifically, trans fat.
Of the four types of dietary fat (monounsaturated, polyunsaturated, saturated and trans), the focus recently has been on trans fat. Abundant in margarine, shortening, packaged baked goods and French fries to name a few, trans fat is a widely used ingredient for food manufacturers because it is cheap and contributes to increased shelf life. It is listed as "partially hydrogenated vegetable oil" and "vegetable shortening" on product ingredient lists.
Hydrogenation is the process of heating an oil and passing hydrogen bubbles through it. This increases the fat's density, and food manufacturers use it frequently because it gives products a richer butter flavor. Saturated butter is much more expensive to use, so manufacturers reduce costs by using partially hydrogenated oils.
Partially hydrogenated oils, however, have a much different effect on the body than even the demonized saturated fats. We all know that we need to limit saturated fat in our diets, but specific amounts, although small, have been deemed acceptable, and even help to facilitate a variety of processes for the body. Trans fat, however, provides no positive effects whatsoever.
Studies have consistently shown that trans fat raises LDL (bad) cholesterol and lowers HDL (good) cholesterol. It contributes to clogging of the arteries and type 2 diabetes. Trans fat has also been linked to an estimated 30,000 or more premature heart disease deaths each year.
Last month the Food and Drug Administration updated their website pages concerning trans fat and regulations concerning labeling laws. Although the FDA first proposed trans fat labeling in 1999, it wasn't until July 2003 that Health and Human Services Secretary Tommy Thompson announced the new trans fat ruling. Even then, the guidelines proved to be less than acceptable to health experts who were pushing for immediate regulations: the ruling gave manufacturers until January 1, 2006 to comply.
Some food manufacturers, however, have already started listing the ingredient on their nutritional labels, and the FDA has responded to these changes for consumers with trans fat info and guidance to understanding the new labels. See the FDA website at http://www.cfsan.fda.gov/~dms/transfat.html#unhide).
Issues of further contention exist, most notably because the FDA is choosing not to list a % Daily Value (%DV) for trans fat. Although it admits that scientific reports show a link between trans fat and coronary heart disease, the FDA states that none of these studies have provided a specific reference value. This enraged anti-trans fat advocates, who consider the decision not to list daily values a cop-out due to pressure from the food industry, not to insufficient evidence of harm (check out http://bantransfats.com/ for a comprehensive review of the latest trans fat advocacy issues).
Unlike specific daily requirements for both saturated fat and cholesterol already in place, some experts feel this lack of specificity in terms of trans fat is akin to allowing the consumer to believe that any amount is acceptable. Thus, the possibility of a veritable free-for-all on trans fat consumption is feared.
The race is now on for food manufacturers to produce foods free of trans fat. Earlier this month, Kraft Foods announced the introduction of three new brands of the popular Oreo cookie containing zero grams of trans fat. Other manufactures will surely follow suit and it is likely that we will be seeing an explosion of trans fat-free (although not necessarily nutritious) products, particularly snack foods.
Since we have a while to wait until all manufacturers must change labels, consumers need to know how to recognize trans fat in products to reduce intake. Read every ingredient label before a product is purchased. If the list contains the words "partially hydrogenated," you know it contains trans fat. Shortening and margarine almost always contain trans fat. This knowledge is particularly important with regard to processed foods, since they usually contain a large amount of ingredients, most with long, odd looking and hard to pronounce names. For further guidance on how to avoid trans fat in products, check out Dr. Gabe Mirkin's website (http://www.drmirkin.com/nutrition/N185.html ), an excellent resource on nutrition and trans fat info.
Conflicting as it may be, we'll always be inundated with media attention on the latest focus on nutrition. But we still need to be aware of the facts concerning our health. Coverage on fats was all the rage in the 80's, for the last decade all we've heard about is carbohydrates. What's next? Well, there's always protein.
Jon Gestl, CSCS is personal fitness trainer and instructor in Chicago specializing in on-site personal fitness coaching. He is a U.S. National Sport Aerobic Champion Silver and Bronze medalist. Publisher of the free fitness and health ezine, "Informed, Inspired, & Inshape", he can be contacted through his website at www.jongestl.com. |
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Stretching Are You Doing It The Right Way?
In this article I will look at stretching and more importantly, are you doing it at the right time for your particular goals.
There have been a number of articles/books written on this topic over the years. I am certain that many of you are familiar with one book that has been around for over 20 years: “Stretching” by Bob Anderson. I followed the guidelines in this book religiously when I was in high school. While I did make noticeable gains in my flexibility, I found that there were better ways of approaching stretching.
Before I go any further, I think that it’s important to cover some basics on stretching. Generally speaking, there are two types of stretching: active/ballistic and static.
Active/ballistic stretching: With this method, there is movement during the stretch – hence, the active part of it. There are many theories on how to perform active/ballistic stretches but there is one that I particularly like using called the Pendulum Method. With this method you do not attempt your full range of motion immediately – you gradually work your way up to it. For example, if you are performing the seated hamstring stretch I would not recommend straining to reach your toes on the first attempt. Rather, reach for mid-thigh, then knees, then shin until you reach your maximal stretch.
Static stretching: Static stretching consists of slowly moving in to your extreme range of motion and upon reaching the desired tension, holding that position for 10-15 seconds. I do not advocate bouncing or “jerking” when you are in this position but it is sometimes effective to “pulse” rhythmically several times. This results in a more effective stretch.
*Note: One of the challenges that I have with static stretches is the general belief that one should hold the stretch for a relatively long period of time – anywhere from 30 – 60 seconds. Here is something important that I learned from one of my mentors, John Paul Catanzaro of Body Essence.
“Stretches held generally beyond 10-15 seconds will compromise blood flow due to shunting effect or hypoxia. W.r.t. static stretching, it is better to perform multiple stretches (of slightly different lines of pull) for only 10-15 secs. then to perform only one stretch for 60+ secs.”
Also, did you know that when you do your stretching in relation to your workout has a HUGE effect on your results!
Here are some things that you may not be aware of:
- active stretching should be done before your workout. Taking this approach actually ‘wakes up’ the nervous system and prepares you for the workout ahead of you.
- generally speaking, static stretching done PRIOR to your workout can actually make you weaker and set you up for injury! Ask yourself this question: “How do I feel after I’ve done about 20-30 minutes of static stretching?” If you feel very relaxed and want to go to sleep, this is normal. Save the static stretching until your workout is over.
- Static stretching – exception to the rule. Static stretching is indicated if you have extreme tonic musculature that you want to shut off (i.e. if your upper trapezius are tonic, stretch them first to shut them off and then train lower trapezius to improve imbalance.) – Thanks to John Paul of Body Essence for this important tidbit!
Here’s a stretching protocol that I follow when training. It doesn’t matter if you are doing weight training, cardio or a specific athletic event, the warm-up and cool-down are essentially the same.
- warm-up. Light cardio for approximately 5-10 minutes. The idea is to work up a light sweat. Nothing too intense.
- active stretching. 10-20 minutes. I concentrate on the body part(s) that I am working that day but also do some basic stretches for the other areas of my body.
- workout
- cool-down. Light cardio for approximately 5-10 minutes.
- passive stretching. 10-30 minutes. Depending on my time and how tight I feel after the workout, I’ll spend anywhere from 10-30 minutes doing passive stretches. Occasionally, I will take a warm bath with Epsom Salts to relax even more and follow that up with more passive stretching.
More interesting tidbits!
There are many more things that I can say about stretching but they go beyond the scope of this article. Here are just a few to get you thinking:
- how breathing affects stretching
- what speed to stretch and why it matters
- how to negate a stretch - something we're all guilty of
- methods to increase range of motion instantly
- how much tension is required when stretching
- how to control the area of the muscle that's being stretched - is it possible?
- postural cues and how stretching can correct them
- how to use the Swiss ball, bands/tubes, and free weights as tools to improve flexibility
- stretching as a diagnostic tool
In fact, if you want to learn more about the ideas mentioned above and much, much more, I highly recommend that you click on this link and check out the dvd by John Paul Catanzaro of Body Essence. The DVD is based on his Stretching for Strengthening workshop done in June of 2003.
Now that you know the basics of stretching and when to do them in relation to your workout, you now have the necessary tools to take your training to the next level! Stay fit!
George Stavrou, B.A. Psyc., is a certified personal trainer and lifestyle &
weight management consultant. George is the author of the #1 best-selling ebook on Amazon.com "How YOU Can Sculpt A Leaner, Healthier Body In 12 Weeks: A Guide For Beginners!" He is also the owner of Body Sculpting Corp., a company based in Toronto, Ontario that specializes in one-stop shopping for your health and fitness needs. George's Philosophy can be summed up in his Company Slogan "A Healthy Way To A Better Body And Mind!" For more information visit www.bodysculpting.ca or call 416-267-0856. |
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20 Ways to Manage Stress
By Francesca Fisher
If you’re like most people, you have plenty of stress in your life--deadlines at work, laundry that’s backed up, a toilet that needs to be fixed, and children that need help with math homework. Working out helps relieve some of the stress by channeling anxious energy, but sometimes you need a little more help than that. Here are 20 easy ways to help manage that stress, since we know it’s never going to go away entirely!
1. Half Full—The old glass is half-full mentality can really do wonders for busting stress. Think positively, and try to surround yourself by others who think that way, too.
2. Be Realistic—Don’t demand too much of yourself. Avoid getting trapped into doing things that put you out. Sometimes baking cookies for Johnny’s class isn’t in the cards.
3. Out of Control—No one can control each and every situation, so let someone else take charge once in awhile. Flexibility is a must.
4. Prioritize—Have a “to do” list every day. If it’s in writing, it’s more apt to be accomplished. But be sure to set reasonable priorities for each day’s list and don’t over-tax yourself.
5. Divide and Conquer—Think about dividing bigger tasks into smaller, more manageable ones. It’s better to take a little longer finishing the entire project than not taking time at all.
6. Sugar-free--Make sure you eat a well-balanced diet consisting of whole grains, fruits and vegetables. Limit sugar as much as possible. You’ll have more energy and feel better.
7. Get Your Zzzzzz’s--Getting plenty of sleep each night is important for managing stress. Depriving your body of sleep makes you anxious and irritable, not to mention makes you crave sugary and fatty foods.
8. Get Moving--Including exercise in your daily routine will boost your energy level and improve your mood, not to mention help release stressful energy.
9. Just Relax—Make time for yourself by doing a quiet activity, especially before bedtime. Listening to soft music, meditating, gardening, or reading are a few good ones.
10. Just Say No--Tobacco, alcohol, and drugs only make things worse. Enough said.
11. Learning Experience—Unfortunately, you will experience mistakes and setbacks along the way. Use them as opportunities to learn instead of stumbling blocks. Forgive yourself and strive to do better next time.
12. Hired Help--For tasks that you know will be stressful or beyond your capabilities, hire quality help. The cost will be worth it when the project is done.
13. Can We Talk--Confiding in close friends helps you release minor frustrations so they don’t build up. Share achievements as well as disappointments.
14. I Was Wrong—Don’t walk on eggshells hoping no one will notice. Be forthright and get it off your chest right away. It’ll be easier to admit the mistake now than later.
15. Turn It Down—Even something like loud music or clutter can cause stress. Keep the volume low and keep disorder to a minimum by putting things away.
16. Ha Ha Ha—Laughing is the best medicine! Look for the humor in life and remember to take time to have fun, too. But it’s also okay to cry sometimes. Crying releases pent up emotions instead of keeping it in.
17. Try some Kiss Therapy—Little kisses on the face can make stress and anxiety disappear.
18. Breathe--Practice deep breathing. Get in a comfortable position and take in a slow, deep breath through your nose to the count of 5. Hold your breath for another count to 5 and then exhale through your mouth to the count of 5.
19. Stop Sitting--Prolonged sitting contributes to stress, so add activity to your normal routine by doing such simple things as taking the stairs instead of the elevator, standing or walking while on the telephone, and parking a little further away from the store.
20. Stretch--Make anti-stress stretches a part of your day. Stretching keeps you flexible and loose and releases toxins.
Francesca Fisher is the owner and founder of Body Sculpting by Exterior Designs, Inc. of Hudson, Ohio. Her strength training exercise classes are offered at over 200 locations throughout northeast Ohio. She has starred in, and produced, eight fitness videos including her newest, Back-Fit with Pilates. For more information, visit the website www.flexcity.com |
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Cooperation for a Lifetime
It is essential that children have positive experiences with exercise and fitness.
Remember how it felt to be the last one picked for gym. In the following games, this does not happen:
Low Activity Games
Rain Game
The rain game is an excellent choice for teachers to keep the children occupied on a rainy day as well as introduce sections from the weather curriculum. It is extremely exciting to do at an assembly with a large group. You can set the mood by playing nature music that deals with a thunderstorm or classical music that sounds like rain.
Start in a circle, passing sounds to create a rainstorm. Each player keeps making the sound until the next one comes around. Sounds include finger-tapping, chest thumping, foot stamping, thigh slapping, clapping, rump thumping, finger napping, tongue clucking, and rubbing and shushing. Make a comment to end the game, such as something about attracting sun or rain, whichever is needed.
The purpose of this game is to calm children down, help them develop fine motor skills, and teach them the ability to focus. The rain game also emphasizes such elements as working in groups, listening to directions, and depending on one another for the game to be successful. It is good to do when the children are restless and need to relax before ending a game session or before moving on to a higher level of activity.
Make 11
I use this game but I need time filler. Groups form in a circle. Groups face each other and at the count of three, put out one hand with a number of fingers extended, trying to reach a total of 11. The purpose of this
game is to get students to work together to figure out how to “make 11.” The students work at this until they understand the game, then they repeat the game using both hands, trying to total 21 or any other number determined by the teacher. This game teaches coordination, verbal communication, visual acuity, muscle reaction, and helps students develop their fine motor skills. It also teaches the concepts of trust, team building, problem solving, and self-control.
Captain Video
Have you ever played the game telephone. This is similar. The name of this game is derived from the students’ need to use their “special powers” of paying attention to small visual details, such as Superman looking through a wall or Wonder Woman dodging bullets using only her small metal wristbands.
This game is played in a circle, and after the teacher demonstrates how the game works, players face out from the center. To start, one player (at first, the person demonstrating the game) stands in the middle and taps another player on the back (everyone will be facing outward at this point). The second player turns around to face the middle to watch the first player, who then makes a simple movement or two before taking the place of the second player in the circle, but now facing in toward the middle. The second players does not repeat the movement immediately, but goes to a third player in the circle, taps them on the shoulder, and repeats
the movements, remembering them to the best of his or her ability. This goes on from player to player until the last player turns around and is shown the movement(s). The last player and the first meet in the middle stand back to back, and at the count of three do the movement so players can then see how much the movement has changed. To finish the game, have the first and last players face each other and at the count of three do the movement again. No special equipment is needed for this game and it teaches visual acuity, memory, and motor skills development. It also teaches the concepts of adaptability, self-control, creativity, spontaneity, and following directions.
Moderately active games
Four Corners
There are four corners that players can go to, each of which will be clearly identified with a number from one to four. One player starts in the middle, closes his or her eyes, and slowly counts to 10 aloud while the other players quietly go to one of the corners. At this point, the person in the middle will call out the number of a corner. Everyone who is in that corner joins the middle person. One of them will be chosen as the new caller. Everyone can help count. The process is repeated until either one person or no one is left. At that point, the game can start again. The last person that gets called out is the next caller or he/she can choose someone to be the caller for the next game. This game teaches students how to stop quickly and safely, how to keep quiet and it also contributes to the development of fine motor skills and a sense of direction. The secondary skills include creativity and problem solving.
Cranes and Crows
To play this game, set up boundaries wide enough for a rectangle to accommodate all players with a middle line (it can be invisible between two markers). Divide the group into two lines, with the players in each line standing side by side and facing each other over the middle line, two arms’ width apart. Each group of players has a safety line about 20 feet behind it, parallel to the middle line. One line of players is the “cranes” and the other is the “crows.” The games leader or instructor stands at one end of the lines and shouts the names of the lines, “crows,” “cranes,”
or any word beginning with a “c,” or “cr,” such as “chrome,” “cranium,” “cone,” “cat,” etc. The reason for using other words that sound like but are not “crows” or “cranes” is to teach the players to listen carefully. Only when a team’s name is called does it chase the other line and to tag them before they run back to reach their safety line, which is located about 30 feet in back of them, depending on the age and ability level of the group. Any one who is caught joins the other team, changing from a crane to a crow or vice versa. The teams then reform their lines in the middle and repeat the process. It is important to make sure the players are aware of others that are around them so they do not bump into
each other.
Active Game Ideas
Blob
This game derives its name from the science-fiction movie called “The Blob,” in which a massive alien organism attempts to take over the earth by devouring and absorbing everything in its path, thus allowing it to grow as it advances. This game also teaches us that monsters are not always scary and we may have more “animal” in us than we think.
Directions: It is best to play this game in a large area with boundaries. One student will start out as “The Blob,” and when he or she tags someone, that person joins hands with him or her and they try to catch others together. When there are at least four, they can split into two blobs. This repeats until everyone is caught.
The students learn such developmental skills as verbal contact, tactile contact, endurance, balance, visual acuity, visual ability, reaction, and running. This game also teaches students the concepts of adaptability to change, problem solving, spontaneity, speed, pantomime, self-control, and cooperation. Furthermore, the game provides children with a great cardiovascular workout.
Oh Deer
Divide group in two, a group of resources, and a group of deer. Both line up facing each other, and then turn away from each other. Resources line chooses to be either shelter (hands over head forming a roof,) water (hands on mouth or do the sign for drink or water), food (hands on stomach). Deer chooses what they need in the same manner. At a given signal, both groups turn to face each other, then deer run over to the resource that matches the one they have chosen. If a deer does not find what needs are, it becomes a resource.
To
add excitement, add a third element, mountain lions, who try to eat the deer on their way to get resources; lions could face away from middle to begin also. Oh, Deer develops physical agility as well as mental alertness. It teaches about survival while also developing such skills as tactile contact, adaptability, self-control, pantomime, visual ability, reaction, speed, and running.
These ideas are merely suggestions. As you continue to work with children, you will decide which games are ideal for your specific group. If you are new to working with children, you will quickly learn that directions must be very specific. Young children are truly an adventure.
Le Fevre, Dale, Best New Games. Human Kinetics. Illinois. 2002.
Christina Lee Steele Chapan is a certified personal trainer beginning a new group called Fitness for Fun to encourage children and teens to incorporate fitness and nutrition into their daily lives. An elementary school teacher with a B.S. in Elementary Education, a minor in Biblical Studies from North Central University, and an M.A. in Curriculum and Development from Governors State University, she may be contacted at cchapan@....
Fit 4 Fun Kids Fitness http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/
Fit for Fun http://cchapan.tripod.com/
Teacher Webpage
http://teacherweb.com/IL/MorganParkAcademy/MrsChrisChapan/index.html |
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I would like to personaly welcome Phil as a regular monthly
contributor to the AtoZ Fitness Weekly Newsletter on Fitness.
The Truth about stretching
by Phil Campbell, M.S., M.A., FACHE
A three year old study about stretching is being cited in many articles today, and the conclusions reached by some writers may be harmful to your muscle, ligaments and joints.
Is stretching before exercise harmful?
Stretching before athletic training and general fitness improvement exercise is being made out to be a time-waster, not needed, and even harmful. This is not true. In fact, there's a recent study that evaluates all the research on stretching, and the study concludes:
"Due to the paucity (small number), heterogeneity (dissimilar study subjects) and poor quality of the available studies no definitive conclusions can be drawn as to the value of stretching for reducing the risk of exercise-related injury."(The efficacy of stretching for prevention of exercise-related injury: a systematic review of the literature, 2003, Weldon)
Essentially, the researchers are saying that there are not enough quality studies to draw conclusions about this issue.
Study in question
The study that is generating all the hoopla was performed by the Kapooka Health Centre, New South Wales, Australia on 1,538 army recruits. It's a creditable study designed to show the occurrence lower limb injury on a group of young army recruits. Despite what you may have heard about stretching before training, this is what the researchers actually reported:
A typical muscle stretching protocol performed during pre-exercise warm-ups does not produce clinically meaningful reductions in risk of exercise-related injury in army recruits. Fitness may be an important, modifiable risk factor. (A randomized trial of preexercise stretching for prevention of lower-limb injury, 2000, Pope)
The statement, "Fitness may be an important, modifiable risk factor" is very important. It simply means that age, weight, and conditioning of the study subjects may be an important factor in preventing or facilitating the injuries experienced in this study.
Three years after the Kapooka study, another study involving military recruits was conducted and the researchers in this study show that pre-training static stretching can PREVENT injury involving muscle but not joint or bone injury. The researchers report, “Static stretching decreased the incidence of muscle-related injuries but did not prevent bone or joint injuries,” (Effect of static stretching on prevention of injuries for military recruits, 2003, Amako).
Appropriate conclusions
Based on the way some have written about this study, it's okay to run a 100 meter sprint full speed without stretching beforehand. Now, this may be possible for a small number of lean, young army recruits. However, does anyone believe that a powerful, muscled-up athlete or a middle-aged and older adult can go out and run a sprint - cold with no warm-up – without increased risk of injury? Don't think so...
Use Common Sense
...and the full body of research
Think about it; if an out-of-shape, untrained young army recruit performs high-intensity exercise, he may get injured, pre-stretched or not. And this is why researchers evaluating all the research on stretching conclude, "No definitive conclusions can be drawn..."
In short, there needs to be a body of research based on age, weight, conditioning, and the study needs to be performed functionally for the specific sport and type of exercise before life-changing conclusions are drawn.
The truth about stretching
New research shows that stretching can aid in the prevention of injury of stress factures that plague distance runners. Researchers conclude,
“Prevention of stress fractures is most effectively accomplished by increasing the level of exercise slowly, adequately warming up and stretching before exercise, and using cushioned insoles and appropriate footwear,” (Common stress fractures, 2003, Sanderlin)
Stretching offers many benefits. Researchers show that prolonged stretching (in the form of yoga) with moderate aerobic exercise and diet control will reduce cholesterol and significantly reverse hardening of the arteries (20 percent regression) in adults with proven coronary atherosclerotic disease.
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