Monday, September 28, 2009

Five reasons to avoid too much sun exposure! Part 1

By: Lindsey MacDonald

Most men and women don’t attribute there skin conditions, and/or ageing skin to the sun. People feel that it is an unavoidable result of time. Well, on the contrary, 90-95 percent of our “unavoidable” skin conditions and ageing is most definitely caused by the sun. Here are a some results to prolonged exposure to the sun: Pre-cancerous cells (actinic keratosis) and cancerous cells (basal cell carcinoma, squamous cell carcinoma and melanoma), benign tumors, fine and coarse wrinkles, freckles, discolored areas of the skin, called hyper pigmentation, and Telangiectasias—the dilation of small blood vessels under the skin. There is an urgent need to consider the damage the sun has on skin. Here are my top five reasons for taking appropriate protective action.

Reason #5: Most skin ageing is caused by sun damage.

Only 10% is caused by time, when almost 80% is from prolonged sun exposure. The sun breaks down elastic tissue. The body has to work harder to replace this tissue, which is increasingly difficult as the body matures. Androgens naturally flow through our blood stream and go into the skin cells where they turn into Dihydrotestosterone, also known as DHT. DHT stops the production of elastin. Anti-Androgens help balance out our DHT level and keep the skin’s elasticity. As we age, the production of our anti-androgens decrease and our production of DHT increases. Therefore, if we are continually exposing our skin to the sun, we are continually destroying our elastin tissue, which will have a domino effect. Our skin will never have time to recover from its last “beating” and will start to appear rigid, and prematurely age. So for men or women who are trying to repair skin which has already been damaged, I recommend Dermalogica’s Age Smart line. This unique product line combines salicylic acid; Vitamin C and Vitamin A. These ingredients help exfoliate and promote a rapid cell turn over rate. Your skin will feel moisturized, and keep that soft glow of youth.

Reason #4: People who have Rosacea will experience more break-out activity.

Rosacea is a vassal motor instability, where the skin is most often characterized by inflamed blood vessels and a red undertone in the skin. (Telangiectasias is another term for dilated or inflamed blood vessels.) You may also experience dry patches at times, itchiness, and break-out’s similar to acne. Rosacea affects approximately 13 million Americans and ranges in the ages of 30-50 year olds. If a Rosacea client goes out into the sun they increase the risk of having a Rosacea break-out, which in turn could cause fine capillaries in the skin to burst. Most of my clients notice there skin is most under control when they are using there Dermalogica sensitive skin products daily, receiving a monthly facial maintenance and avoiding over-sun exposure.

Reason #3: Increases the chances of hyper pigmentation.

Hyper pigmentation is also a skin condition both men and women can have, but women seem to be the prime candidates because of hormones. Women, who have been pregnant, are pregnant, are on birth control, going through menopause or are advent sun worshipers probably have or may experience some degree of hyper pigmentation. It is identified as darker/brown areas on the skin. These areas can be anywhere on the skin, and can even cover most of the surface area. Those who have hyper pigmentation should not have frequent sun exposure, because the sun increases the hyper pigmentation on the skin.

At Electra we carry the Dermalogica skin care line which has the most supreme products for hyper pigmentation, or any pigmentation problem; it is the ChromaWhite Trx. This line of products will have everything from the right cleanser to the right spot treatment for your problem areas.

Stay tuned and read Part 2 for the Top Two Reasons to Stay out of the Sun!

Work Cited for Part One and Two: Statistics done by the Country for Rosacea. August 14, 2009. <>.
Web MD Medical Reference. Cosmetic Procedures: Sun Exposure and Skin Cancer. August 13, 2009. <>.
Peter T. Purgliese. M.D Chapter 11 Elastin: The youth protein. August 14, 2009.>.

Bigger IS Better for Losing Body Fat

by: Paul Boisvert - NSPA Certified Conditioning Specialist

There is a common misconception about how to go about reducing body fat with exercise. Some people will obsessively focus on the areas of their bodies that are flabby or loose. Most people are very conscious of their abdominal area. Women tend to dwell on their thighs, hips, and upper arms. Some men are concerned about areas beyond the abdominals especially the chest area. It only stands to reason that the course of action would be to attack the muscles located in these areas, right?

With this line of thought we could say that side bends will melt away those love handles. Abdominal muscle training alone will give us a shredded mid section. Dumbbell kickbacks will firm up the back of our upper arms. Finally, the list would not be complete without those ever -popular inner/outer thigh exercises. While these exercises do contribute to an effective workout, they should not be the main areas of focus.

So what's a quicker, more effective way to a leaner body?

It should be obvious that nutrition is a giant factor. The concept is easy to understand although it often proves difficult to act on without result oriented coaching.

Aerobic or cardiovascular training is also necessary. It is usually not a hard sell. Most people understand the positive effects of regular aerobic exercise.

The science of cardiovascular training is also fairly easy to comprehend. Yet like nutrition, professional guidance may be needed to stay consistent.

That leaves strength/core training and stretching. The large muscle groups would be the main areas of focus as you start on your journey toward a shredded, cut, and ripped physique. (It might be easier to invest in some cutlery). Moving these large muscles through their full ROM (refer to my last blog) will promote more flexibility and a complete strengthening of the muscle body. When we train large muscles, several other muscles are used to assist with the movement and stabilization of the body. The large muscle groups include the upper back, chest, thigh, and gluteal muscles.

Our smaller muscles are usually located at the fat storage areas (oblique muscles, triceps, inner/outer thigh, etc.) They do not require as much assistance to move. Therefore, they do not need to expend as many calories as the larger muscles.

Large muscle training also lends to a more potent recovery as several fuel-burning chemical processes fortify our muscles in anticipation of the next challenging workout.

Effective training is not usually learned without interaction. Someone should be there to steer your mind through the workout and give you feedback on your technique. DVD's, Magazines, and other media fail to do this.

Performance is everything when it comes to results.

I am open to questions and comments so please feel free to contact me.

Email: Phone: (941) 729-6900

Monday, September 14, 2009

Back To Basics

by: Paul Boisvert - NSPA Certified Conditioning Specialist

There comes a time in everyone’s workout program where the workout routine starts to feel stale. The exercises that initially challenged us no longer seem to be as potent as they once were. The cure for this could be as simple as revisiting the techniques that you learned at the start of your fitness experience.

Effective workouts rely heavily on basic skills. If you want results, just going through the motions will not cut it. The basics need to be applied with every repetition. I have seen barbell bicep curls that look like a poor attempt at an overhead barbell toss. I have witnessed some lifters do a fine job with their impression of a folding chair while attempting squats. There are some things I can’t see because of the intense speed at which the exercise is being performed. Unfortunately these common occurrences are more likely to get you into rehab before they transform you into a physical specimen.

The other side of the spectrum is occupied by fitness enthusiasts who don’t challenge themselves enough simply because they try to avoid the work part of the workout or they are not sure of their limits. There’s always that fear of turning into a muscular freak of nature too. That keeps me up at night.

There are a lot of factors that will contribute to fine tuning your basic skills.

Learning how to have your targeted muscle lead the movement is big. For example, you don’t want to tax your biceps with an exercise meant for the upper back.

Become more conscious of your muscular range of motion (ROM). When we go beyond a muscle’s ROM, we risk injury by overtaxing other areas of our body. A muscle must also be worked through its entire ROM. Otherwise it will become tight and injury prone. These considerations are especially important when it comes to the muscles that involve the hip and shoulder joints.

Practice proper body alignment while training. Most of us are out of line when it comes to our bodies. By maintaining proper alignment throughout your workouts, you’ll create a stronger support system throughout your body.

These are just three of the things I look out for when training my clients or instructing a class. There will always be exceptions to these rules depending on the circumstances. That’s what makes professional guidance so beneficial.

For a free consultation, please contact me at or attend my Power Play class on Wednesday evening at 5:30 and Saturdays mornings at 8:00.

Stay Healthy!!!!!!

This Month Food Recipe

Hey everyone is Tammy once again with the recipe of the month.


Serve with baked tortilla chips - Make 4 Servings:

2 table spoons dark brown sugar packed
2 table spoons fresh lime juice
1 fresh red hot chile, sliced thin, including seeds (4 inches long)
2 tablespoons fresh chopped mint
1 medium shallot, sliced thin
1/4 cup fresh chopped cilantro
2 mango's firm-ripe, thinly sliced

Make mango salad: Whisk together lime juice and brown sugar in large bowl until sugar dissolves, whisk in shallot, red chile, mint and cilantro. Add mangoes, toss gently.

16 Jumbo shrimp, shelled, leave tail on and devein (1 1/4 lb)
1 medium jalapeno pepper fresh, minced and include seeds
1 tablespoon oil
1/2 teaspoon salt
2 teaspoons ground cumin

Prepare shrimp: begin by inserting thick end of shrimp onto water soaked wooden skewer lengthwise, and put on tray.

Prepare the grill: Whisk together jalapeno, salt, oil and cumin, then brush on skewered shrimp. Grill shrimp, turning occasionally, you want the shrimp cooked through until lightly charred about 4 minutes.

Toss mango salad and divide onto 4 plates. Arrange grilled shrimp (4) on top of each salad and garnish with lime wedges.

Per Serving: 284 Calories, 1g Saturated Fat, 6g Fat, 27g Carbohydrates, 30g Protein, 3g Dietary Fiber

Hope you enjoy the recipe of the month, please e-mail me with your comments to our blogs. Keep working hard and thanks.

Tammy Bryant, ISSA, Fitness Specialist

Thursday, September 10, 2009

Ladies Get in Shape this Fall

by: Eduardo Lorenzo

You’ve probably been thinking all summer long you need more time in order for you to get your sexy back. I know with the entire summer craze and being a busy mom, it’s tough to get your workouts in during the summer with all those summer activities kids have these days like travel, sports, SAT classes, and anything else that comes up.

News flash: summer is gone, fall is here! This opens the opportunity to focus on yourself (since you have the extra time) no excuses ladies! Now is your time to get your sexy back and be in the best shape of your life… YESS! Before the holidays!!!

Your question might be where do I start? You are not alone, however depending on your fitness level and health status you might be a mere 8 to 12 away from your ideal body!!! Your program should be focused on intensity and progressive overload (meaning challenging the weight or speed at which you complete each workout).

A sample workout could be a 3 to 4 a day’s of 30 to 50 minutes of resistance training, core training and Plyometrics. You should also add a 3 to 5 days of high-intensity interval training cardio, depending on your conditioning. Focus on the exercises that challenges your body and speeds the fat loss process such as squats, lunges, deadlift, chest press on a stability ball, rows for your back and proper core training; which means challenge your body with more than just crunches, such as planks, hip extensions, bridges on a stability ball, etc.

Your high-intensity interval training cardio should be performed in series of 20 minutes workouts twice a week.

1. Start by performing sprints at an Intensity Level of 7-8 on The Perceived Exertion Scale of 1-10 (10 being maximum effort), for about 1 minutes.
2. Rest for about 1:00 minute or till your heart rate is down to your normal rate (usually you are able to perceive this is if you can carry out a conversation without hyperventilating).
3. Start again sprinting for 1 more minute and continue this trend till you finish your 20 minutes cardio workout.

Also you may want to perform a twice a week cardio routine at a steady pace or fat burning zone (low to moderate intensity Level of 5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort) for about 40 to 60 minutes.

One way to ensure you are getting the best of your workouts is by joining the Boot Camp program. As you may know we have several times in the day you can do this and work around your schedule. Boot Camp will make you burn calories like crazy, plus I usually add a nutritional component to this and just recently we have added the Natural Detox program. There is no way this plan won’t work for you. We are hitting it aggressively to help you get in your best shape fast. If you’re interested keep in mind we have Ladies Boot Camp Tuesday and Thursday at 9:30AM and Afternoon Boot Camp 6:45PM at Rossi Park (just across the Green Bridge).

I realize this is not the only way to get in shape, but it sure is a great start on journey to a new you this fall. Keep in mind you have about 4 months left this year and 3 before the holidays…

I have a plan to get you in shape and ready for January.

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.