Exercising In the Heat

Exercising in the Heat?

It is very important to remember the potential dangers that come with exercising in hot conditions. As long as you know the do's and don'ts of working out in the heat, then you can fully take advantage of all the fun of summer.

What you should do

Drink plenty of fluids. It's extremely importantto stay hydrated. If you're thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non- caffeinated beverages, preferably water). Also, drink15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.

Eat regularly. The heat can decrease your appetite, but it's importantto eat normally. Try to eat small meals 5-6 times a day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.

Wear light, loose fitting clothes that can breathe. Cotton is alwaysa good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.

Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.

Use common sense and don't attempt strenuous activities that your b ody is not accustomed to. Stick to exercises that you arevery familiar and comfortable with.

Check the weather forecast. It's best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.

What you should not do

Don't try to diet by sweating. Excessive perspiration is not the key to permanent weight l oss. Any decrease in the scale would simply be a result of water loss, not fat reduction.

Don't adapt the "no pain, no gain" motto. Ignoring your body's signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.

Don't forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.

Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m. If you want (or need) to be working in very hot temperatures, don't do it until you become acclimated. Try to spend only a few minutes a day in the hot conditions for the first couple of weeks and then add time gradually each day.

Avoid extreme changes in temperature. Don't hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don't spend the season cooped up, get out there and have some fun!

Food For Fuel Not Emotion - Herb Ready

To finalize our Allergy series we are bringing you two different Herbs for the month of July; Nettles and Gingko.

I am a firm believer in mixing and matching my herbs either when I’m brewing my tea, or when I am cooking my food. I find it to be fun and challenging! Yet the end result can be very rewarding and healthy for you. So why not get your Vitamins in the purest form.

Nettles have a long history of being a potent herb. It contains protein, calcium, phosphorus, iron, and magnesium, beta-carotene, along with vitamins A, C, D, and B-complex, which are all in a form that your body can use and digest.

Nettles extract are a reliable source of diuretics which is helpful with excretion of uric acid, that simultaneously discourage night time bathroom urges, which makes the herb useful in solving bedwetting problems, overnight urinary woes of benign prostate enlargement.

Not only is it good to help fight allergies, and all the other vitamins it contains. Studies show Native American women would use the herb throughout pregnancy and as a remedy to stop hemorrhaging during childbirth! To the Native American women Nettles is considered one of the best all round women’s tonics.

Ginkgo Leaf is recent, and has been studied for different things… but showed to be beneficial to cardiovascular. Gingko contains many constituents: Gibberellin, cytokinin-like substances, ginkgolic acid, bilobol, ginnol aspartine, calcium. This herb is considered to be a tonic.

This new herb is great for many things! One of the greatest things it is known for is balancing whatever maybe going on in your system. So for example: if you are tired, it will energize you, and if you are stressed it will relax you. Cause of its constituents and other substances it helps to restore the blood flow to all parts of your body but particularly to the brain, allowing improved use of oxygen.

Ginkgo helps to increase circulation which also allows maintaining energy level, giving you full benefits of all the foods you eat, vitamins and herbal supplements you take.

Please note: Our bodies don’t all react the same to Food, Vitamins, and Supplements.
Use this as a guide and if you need more help contact us we will be happy to help get you started on a program designed for you!

Please read chart below and you’ll understand how and why theses herbs can be helpful:


The Best Natural Supplements for Controlling Allergies

Vitamin C w/bioflavonoids

*Natural Antihistamine, adrenal function

*up to 5000mg daily, depending on bowel tolerance

Vitamin B5 (pantothenic acid)
*Adrenal function, defends against stress
*up to 1000mg, 2 or 3x daily

CoQ10
*Immune booster, counters histamine
*60mg, 3 or 4x daily

Vitamin A
*Anti-infammatory, immune system
*10,000 IU, 2 or 3x daily

AHCC (Active Hexose Correlated Compound)
*Immune system booster
*500mg, once daily

Vitamin B12
*Reduces inflammatory response
*1,000 mcg daily in morning

Pantethine
*Produces coenzyme A, stress
*300 mg 3times daily w/meals

Omega-3 Fatty Acids
*Reduces allergic reactions
*1000mg daily

Quercitin
*Helps neutralize histamine
*up to 2000mg daily

Vitamin E & selenium
*Immune booster
*400 IU daily & selenium 50 mcg twice daily

Grapeseed extract
*Immune booster
*100mg 2x daily

Raw adrenal
*Immune booster
*500mg, 2x daily

Magnesium
*relieves bronchospasm
*400mg, daily

Full spectrum digestive enzyme supplement enhances assimilation & utilization of nutrients
with each meal.

Healthy Eating Tips by SnapShot

Healthy Eating Tips

Everyone knows that we have to eat healthily in order to stay healthy. Yet many people find it hard to do so. One useful way to get you into the habit of eating healthily is by applying a few principles to the way you eat. I've outlined 7 of them below.

I. Eat small portions of food for each meal.

II. Eat frequently. Most adults get hungry about 4 hours after their last meal.Aim to eat at least 5 small sized meals each day. This keeps your metabolic rate high.

III. Eat foods that you enjoy eating, making sure that each meal contains all the essential nutrients (protein, carbohydrates, fats, minerals and vitamins).

IV. Eat only when you’re hungry.

V. Stop eating as soon as you feel full: practice pushing away your plate with food still on it when you’ve had enough. Don’t aim to wipe the plate clean, and don’t eat until you feel stuffed. Eat until you’re comfortably satisfied.

VI. Drink a lot of water. Scientists recommend that we drink roughly 8 (250mls) glasses of water each day. Water helps you stay full, and if you’re eating only when you’re hungry, it means you’ll eat less without feeling like you’re depriving yourself. It also helps you flush out toxins from your body which otherwise could interfere with your body’s normal metabolism.

VII. Eating should be a pleasure, not a pain. For any food plan to work, it has to be practical, enjoyable, flexible and nutritious. Any plan that's based on depriving you of some food or other is almost certainly doomed to fail in the long term.

Try incorporating the above tips into the way you eat. BABYSTEPS! Start with one of them, practice it for a week (or until you're used to it), then start on another one. If you make changes in small steps, you won't be overwhelmed and easily discouraged by your progress. So make a small change each time; celebrate (or reward yourself) for each success, no matter how small you think it is. Remember, every baby step is bringing you closer to your desired goal of being a healthy eater. With persistence, you will find that eating healthily is not only possible, but it's fun.

So go for it!

Tips to Increase Your Wellness Motivation

Motivation

Staying motivated to reach your fitness goal can be difficult for everyone. Sometimes it is just so easy to say "Oh I'll start again on Monday." Wrong approach!

The right time to take the plunge fully into health and fitness is TODAY. Make a conscious decision to stop making excuses and to start making some serious progress NOW. "I’m too busy." "I’m too tired after work to get to the gym." "I don’t have the right genes to have a lean, muscular body." Blah, blah, blah . . . When it comes to getting and staying in shape, excuses are a dime a dozen and are addictive. Anyone can make excuses, but in order to reach your goals you need to make a conscious effort to NEVER make excuses. Just get it done.

Constantly remind yourself that this is the one life on earth you have . . . why not live it to your full physical and intellectual potential? It may sound harsh, but so many people never achieve what they want in their professional and personal lives simply because they refuse to understand that this is it. This is your chance . . . your moment in time. "Seize the day" means today not tomorrow!

Top 10 Ways To Get Motivated

1. Set realistic goals. You need a target to know what you’re gunning for. If you have a big overall goal, set up a series of smaller goals first.

2. Think positive. Let enthusiasm and confidence dictate your mind. What you actually believe you can do, you will.

3. Buy yourself an outfit you want to look great in when you reach your goal.

4. Get Tuned up. Listening to your favorite motivational music can really help intensify workouts.

5. Try exciting new exercises to add a healthy variation. Use barbells instead of machines, use the stepper instead of the treadmill. Try to a new fitness program that you can be excited about. (Check out the "Hardgainer Secrets Training Program" if you are looking to gain muscle mass or "The Guide To Building Muscle While Losing Fat" if you are looking to get ripped) available for instant download at: http://musclebook.nobsbb.hop.clickbank.net/

6. Keep track of your progress. Keep a journal so you can jot down your thoughts and accomplishments each day.

7. Join a new gym for a while for a change of scenery. The great outdoors also makes for a refreshing gym.

8. Find a great workout partner, one who will inspire you, not tire you.

9. Focus on your workout. Block out those nagging distractions.

10. Find a picture of someone with a physique you would like to emulate (be realistic), and hang the picture up as a reminder of what you're working towards.

TruEssencia Dance & Wellness Bio

Deena ‘SnapShot’ Clemente
&
Wanda ‘WandeePop’ Candelario

New York Ricans, Dance collaborators, business partners and childhood best friends, Deena Aka: Snapshot & Wanda aka: WandeePop, share a passion and a history created during an historic era. Both were raised in the South Bronx (Longwood and Fox) on the same block during the early 80’s. The Bronx was where they developed their dance skills and strong dance culture in neighborhood house jams, outside park jams, block parties, talent showcases in the Police Athletic League (PAL Lynch Center) and local cable station programs, with their dance crew “Unique Force”. SnapShot & WandeePop learned about discipline and focus for their craft through daily practice sessions at the PAL Lynch Center and battles with other neighborhood dance crews that posed a challenge. They were a strong force to be reckoned with. But it was not until years later they realized how important those days on Fox street really were. Deena and Wanda began their journey on the streets to discover what is known today as Hip Hop. Today you can find them taking their street knowledge and history into the studio teaching Organic NYC style Hip Hop.

One major pivotal career point was the help, teachings and encouragement from SnapShot’s brother Steve ‘Mr. Wiggles’ Clemente, and honorary brother Jorge ‘Popmaster Fabel’ Pabon that put them on the path to study Funk-Styles (Popping, Locking) and B-Girl Skills (Breaking & Rocking) in combination with their hip hop party dancing.

Their Second inspirational pivotal career point was meeting and working with Robin Dunn (EDEntertainment/Rhythm Technicians) on various stage productions. It was with Robin they learned about hard work, committing to one’s spirit, energy, focus, dedication and discipline to the art of dance in more depth then they ever imagined. Not to mention putting counts to choreography and learning how to break down the moves in a class setting.

Deena `Snapshot' Clemente was born the youngest of seven and her family has always been a source of inspiration behind her education and career. After obtaining her BA in Communications she worked for MTV Networks as a Pre/Post Production Coordinator. During this time Snapshot continued to build her resume in dance education, auditions and projects. During her undergrad years at CMSV (College of Mount Saint Vincent) she and WandeePop were founding members of the very first dance squad on campus. Presently that squad, Flava, is now an official club and still going strong. They remained the teachers and choreographers of the squad from 1991 until 1999. SnapShot was also given the best opportunity to tour with `Jam on the Groove' (the very first and best hip hop theater show out of NYC) with GhettOriginal Dance Productions. She had her first choreographers’ credit for Aaliyah’s (RIP) ‘Got To Give it Up’ and II the Extreme’s ‘Got Me Going’ featuring Cormega from WuTanng Clan & Nas shot in NYC. Other credits include Japanese television show with popular Japanese recording artist, 'MAX' in NYC and an Oxygen Networks commercial. Snapshot is currently established as a Certified Personal Trainer and Wellness Coach in the NYC/NJ area. You can also catch her competing on stage for fitness and figure competitions.

Wanda “WandeePop” Candelario remembers her sister Ceci as being very instrumental in her decision process to pursuit the arts; while continuing her education in Business Management. She has a long line of credits that range from films Hav Plenty, Box Marley, to music videos, commercials and industrial video for House Film which she is the feature dancer.

Even as teachers of their own open hip-hop party dances and funk-styles’ class Snap, PoP & Lock, which they teach at the Ailey Extension, they are still disciplined students of technique and performance. One of their more recent performances was in the New Victory Theater ‘Legends of Hip Hop’ with Rennie Harris. They also collaborate with four other inspiring B-Girls (HoneyRockWell, Miss Twist, Pauline & Seoulsonyk) on a company called TruEssencia (TEC). Representing the true essence of women in Hip-Hop they perform and work on projects ranging from the Rock Steady Anniversaries to opening up for La Kalle Block Party in Madison Square Garden, where WandeePop was given creative rights and you can find them in the book ‘We B-Girls' written by Martha Cooper. Since then they have opportunities with the most elite teachers, choreographers, dancers and mentors in today’s industry.

TEC is also affiliated with The International Hip Hop Speakers Bureau created by Saidah Brown, where they are producing workshops educating through Hip Hop for Health. The HH4H Workshops consist of Health and Wellness education combined with hip hop choreography, strength training, cardio combos, flexibility drills and nutritional tips.

PAZ