arnold

Meet Arnold Schwarzenegger

ISSA students and trainers can meet Arnold Schwarzenegger at the Arnold Sports Festival! 

Nearly 25 years ago, Dr. Jack Barnathan — ISSA Instructor and Director of Fitness Sciences — collaborated on an annual event with Arnold and the International Chiropractors Association.

ISSA students and trainers are invited to take part. Registration includes entry to all fitness competitions, the expo, buffet breakfast and lunch, and over 50 sports events with more athletes than the Olympics! Special educational sessions with Dr. Barnathan are also included. Session guests include leading ISSA Fitness Professionals, Masters of Fitness Design, and elite champion athletes like fitness legend and ISSA CFT Monica Brant. Participants also receive an exclusive photo opportunity with Arnold himself.

ISSA Students and Trainers: $550

Join the symposium Feb 27 – March 2!

Information and registration can be found at the link below 

http://www.chiropractic.org/?p=nfs-symposium

or call: 1-800-423-4690 (ask for Ron or Dr. Coralee and mention you are an ISSA student/trainer) 

http://arnoldsportsfestival.com

snowboarding

Ski Your Way to Sculpted

Here’s a terrific workout to enjoy while skiing.

No need to ski fast or do tough moguls for this one.

Simply changing leg positions is all that’s needed for an amazing leg workout.

Start out by keeping your knees slightly bent as you ski. After a few hundred feet, bend your legs even more. You’ll lower your body just a few inches below where you started.

Hold your legs in this position for at least 2 to 3 minutes, and then return your legs to the starting position.

The more your legs approach the straight up-and-down position, the less resistance and easier it is; the more you bend your legs and lower your body, the harder it will be.

Do combinations of low resistance with minimal leg bend to high resistance with lots of leg bend for a day on the slopes your legs and body will not soon forget.

 

workout

Keep it Short to Keep it Happy

Shorter workouts are better than longer workouts.

Can it be true?

Researchers at the University of Copenhagen’s Department of Biomedical Sciences say yes.

In their recent study, those who exercised just 30 minutes a day were able to lose nearly 25 percent more weight than those who performed 60-minute workouts.

Professor Bente Stallknecht summed it up: “We combined data from biomedical studies of the subjects’ bodies with ethnological data on their experiences during the 13-week trial period. This enabled us to explain the background for the surprising fact that 30 minutes of daily exercise is just as beneficial as a full hour of hard fitness training.”

And that’s not all.

When the 60 overweight men who participated in the 13-week study were asked how the workouts affected them, those who exercised the least not only lost more weight, they also reported higher energy levels, motivation, and desire to maintain a healthy lifestyle.

 

TrainerSpotlight

Nick Scott

So what’s your excuse?

16 - LHGFX - 2013 IFBB Houston Pro (1)

At the age of 16, a near fatal traffic accident changed my life forever. After the doctors at the hospital told me I would never walk again, I became overweight and discouraged. That’s when I decided to stop focusing on what I couldn’t do and work on what I could do. And I soon figured out that what I could do was become stronger than everybody else.

Somehow I managed to find the determination, mindset and personal strength to transform my life from a debilitating tragedy into a personal triumph. As a professional speaker, author, professional bodybuilder, champion wheelchair ballroom dancer, and personal trainer, I now use my enthusiasm, vision, convictions, abilities, and life experiences to reach out, to inspire and give hope to others, especially those unaware of the personal strength they can tap into if only they will believe and try. I use my story as an example to help transform thousands of individuals – from professional athletes to senior executives – as well as organizations and corporations across the country. By following my mantra of “If Nick can do it, anyone can,” I inspire others to break through whatever is holding them back to achieve new levels of peak performance and success.

ISSA helped educate me about the scientific aspects of bodybuilding. Even though I became well known in the fitness world for my dedication and expertise at wheelchair bodybuilding, I also knew an ISSA certification would give me an additional edge. Now I’m constantly continuing my education through ISSA in many areas so I will have the educational background to help me achieve my goal of motivating others to become the best they can be.

To share my knowledge with others I started what is now the largest online wheelchair bodybuilding community, WheelchairBodybuilding.com, and am also a global promoter of the sport of wheelchair bodybuilding. My dream is to open a chain of 55,000 – 60,000 square foot non-profit gyms across the U.S. where I can use my expertise as a certified ISSA Trainer to train others and raise funds for my Wheelchair Athletics Foundation. I tell all my clients what I told myself a long time ago…NO EXCUSES!

Nick Scott, ISSA Master Trainer16 - LHGFX - 2013 IFBB Houston Pro (15)

CEO/President/Founder: Wheelchair Bodybuilding, Inc. & Wheelchair Athletics, Inc.

NickFitness.com
SpeakerNickScott.com
WheelchairBodybuilding.com

SeatedDumbbellCurl

Seated Dumbbell Curl

This month’s tip is called the Seated Dumbbell Curl. It targets the biceps (elbow flexors) and is a great exercise to develop definition in the arms.

Doing the exercise with palms up (supinated) will help place peak contraction on the biceps muscles.

To perform the movement, sit on a bench with your torso stabilized and hold the dumbbells down at your sides with palms over grip.

Keep your chest up and your elbows braced at your sides at all times.

Bend your elbows and pull the dumbbells up towards the shoulders until your elbows can’t bend any more.

Return slowly to the bottom position.

To get the most from the exercise, don’t let the elbows move forward. Keep them close to the upper torso at all times.

Do not lean back excessively or swing the body as you perform the exercise.

Always perform a good warm-up before doing any exercise or stretch.

 

protein

Twice is Nice: The Right Amount of Protein

The debate over which diet and nutrition choices are best and worst is never-ending.

One month, the media tells us carbs are the culprit in sabotaging our diet success. A few months later, it’s fat or high fructose corn syrup or…(fill in the blank).

New research from The FASEB Journal shows that consuming twice the recommended daily allowance of protein protects muscle mass while promoting fat loss. Tripling protein had no additional benefits.

In the study, three groups of people were put on an exercise program and were prescribed diets with varying amounts of protein. The goal was to lose an average of two pounds per week.

Group 1 ate the RDA of protein. Group 2 ate twice the RDA of protein. Group 3 ate three times the RDA of protein.

The results: Group 2 — those who ate twice the RDA of protein — lost fat without losing muscle while dieting. Those in the group who ate three times the RDA of protein did not lose any more weight than Group 2.

sleep

Too Little Sleep = Too Much to Eat

Many people have experienced the effects from too little sleep in their lives.

Sure, feeling tired and cranky quickly comes to mind, but what about how a lack of sleep can affect our decisions on the foods we eat?

Scientists from the University of California, Berkeley wanted to find out.

They took 23 healthy young adults and studied their brains after a restful night’s sleep and again after a sleepless night.

After the sleepless night, there was impaired activity in the brain’s frontal lobe, which is the area that influences decision-making. There was also increased response in the part of the brain that influences behavioral reward.

Forget the science stuff.

What did the participants notice?

They wanted more junk food when they didn’t get enough sleep.

Now that’s news you can sleep on.

TrainerSpotlight

Elisa Shutler

-1My name is Elisa Shutler, and I am currently a World Beauty Fitness and Fashion (WBFF) Bikini Professional. I grew up active in sports whether it was track, Tae Kwon Do, or basketball. As young as intermediate school, I can remember frequently exercising in the gym with weights and cardio. Post high school graduation, I joined the military and learned to excel in the standards of physical training. I then began college and wanted to diversify my routines. Luckily, my college job was as a Recreation Leader which is how I met my first personal trainer. My trainer actually suggested I compete in a local competition, and I was hooked from that moment forward.

I entered my first competition in the figure division and continued to compete in various organizations to include the National Gym Association (NGA), National Physique Committee (NPC), and most recently WBFF. My competition physique made me want to achieve better results for future shows, and it would drive me to meticulous in my living habits. I evolved mentally and physically. I was confident in my own skin, happier, and stress free living a healthy lifestyle. I knew healthy habits meant making a life commitment, prioritizing, and constant goals. I had my exercise routine and diet plan engrained, but there was something missing.

I then found out about the International Sports Sciences Association (ISSA) who provided financial aid to military members. What was missing was immediately filled through the assistance of ISSA. As an innovative learning tool, ISSA provided me with the resources to begin my career in personal training. Not only did ISSA teach me the important concepts of personal training, but delivered extended opportunities to advance my learning in the exercise health profession.

www.shutlerfitness.com

 

jogging

The Fridge Element

They say human nature tends to be more on the lazy side.

So, if you’re looking for a novel way to get a light, little workout, look no further than your refrigerator.

To get started, you’re going to need two one-gallon plastic jugs of juice, milk or water.

Hold each of those gallon jugs in your hands and think of them as if they were dumbbells in the gym.

Give yourself a quickie arm pump by doing a fast set of 25 reps.

How about raising and lowering the jugs out to your sides for 12 reps for a nice little delt (shoulder) pump?

Do this either early in the morning before breakfast or before dinner, and you may find that, while this may not radically change your body, it will get the blood pumping. Many times, that’s enough to release those powerful exercise-produced endorphins that de-stress you and invigorate mind and body.