My Journey to becoming a Fitness Professional

Thursday, 22 January 2015

Lack of Exercise more deadly than Obesity

An interesting article for contemplation.

http://www.acefitness.org/blog/5258/study-lack-of-exercise-twice-as-deadly-as-obesity

Have a great afternoon!

Wednesday, 14 January 2015

4 Ways to do Cardio

I found this article on Facebook only a few days ago and I have found it very interesting. I hope you do to!

http://theathleticbuild.com/4-ways-to-do-cardio/

Saturday, 20 December 2014

Origin/Insertion of Muscles - Back - Serratus Anterior

Serratus Anterior
Origin: Anterior and superior margins of ribs 1-9
Insertion: Anterior surface of medial vertebral border of scapula
Action: Protracts shoulder, abducts and medially rotates scapula (upward)

Serratus Anterior

Serratus Anterior

Origin/Insertion Serratus Anterior

Origin/Insertion of Muscles - Back - Rhomboids (Minor/Major)

Rhomboids
Origin: Spinous processes of the lower cervical spine (Minor - C7-T1) and upper thoracic vertebrae (Major - T2-T5)
Insertion: Vertebral border of the scapula
Action: Adducts (retracts) and rotates scapula laterally (downward)

Rhomboids - Minor and Major

Spinous Processes

Vertebral (medial) border

Thursday, 18 December 2014

Origin/Insertion of Muscles - Back - Levator Scapulae

Levator Scapulae
Origin: Transverse Processes of the first 4 cervical Spine (C1-C4)
Insertion: Media; border of the scapula between spine and superior angle
Action: Elevates medial border of scapula while downwardly rotating lateral angle; helps trapezius and rhomboid muscles pull scapula upward and medially; bends neck laterally

Transverse Processes C1-C4

Medial Border Scapula; Superior angle

Thursday, 13 November 2014

Origin/Insertion of Muscles - Erector Spinae (Iliocostalis Group - Cervicis, Thoracis, Lumborum)

Iliocostalis Group - Cervicis, Thoracis, Lumborum
Origin: Superior borders of ribs and Iliac Crest
Insertion: Transverse processes of Cervical vertebrae and Inferior surfaces of ribs
Action: Extends vertebral column or moves laterally to that side; moves ribs

Iliac Crest

Rib Cage

Transverse Process

Origin/Insertion of Muscles - Erector Spinae (Longissimus Group - Capitis, Cervicis, Thoracis)

Longissimus Group - Capitis, Cervicis, Thoracis

Origin: Processes of the lower cervical, thoracic and upper lumber vertebrae
Insertion: Mastoid process of the temporal bone, transverse process of cervical vertebrae and inferior surface of ribs
Action: Two sides act together to extend vertebral column; either alone rotates and laterally flexes head or vertebral column to that side

Longissimus Muscle Group

Mastoid Process of Temporal bone

Transverse Processes

Tidbits I find interesting

Where does lost body fat go? It is breathed out as carbon dioxide!
Gentle exercise aids recovery faster than resting. Generating blood flow through exercise delivers nutrients to the muscles and removes waste products faster. - Runners World Autumn 14
Tip: Protein helps to repair muscles and can spur fat loss "Lauren Slayton - Dietitian". Aim for 10-20 grams post workout - Womens Health Magazine
As found in Women's Fitness Magazine - Up your sprint training as this will stimulate your growth hormone. This in turn helps to burn fat and build muscle. If you really want to fire up the metabolism, add strength training at least twice a week.
A study conducted by Chicago's Northwestern University Feinberg School of Medicine has found regular exposure to morning sunlight can lead to a lower BMI. The study indicates that the lack of early sunshine can throw off your internal body clock and mess with metabolism.
Start a gratitude diary. In a study, a group who wrote down 5 things they were grateful for each weekfelt better about their lives, reported less health issues and exercised an average of 90 minutes more than those who kept track of their hassles. An easy way to lift your outlook on life!