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publish your own cookbook

Are your kitchen cabinets and shelves bursting with paper scraps containing every healthy recipe you’ve ever collected or concocted? Maybe you’re storing them all in your mental Rolodex? Why not take all of this great information and organize it in a cookbook to share with others? Why not turn it into a potential profit center for your business?Len Glassman, fitness entrepreneur and owner of Personal Best Training & Pilates Center in Garwood, New Jersey, has set up a Web-based product ($79.95) that gives you the tools you need to become a self-published cookbook author.

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pomegranates

Often misspelled, but hard to mistake for another fruit—especially when cut open to reveal the juicy red treasure inside—the beautiful pomegranate is enjoying its seasonal bounty now through January. While many have hopped on the pomegranate juice bandwagon of recent years, most people hesitate to buy the whole fruit and soil their hands (clothes, kitchen walls, pets, etc.) with it in the seed-harvesting process. It can be fun, though, so don’t miss this year’s window to try the whole fruit in new ways.

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drink water, drop weight

There’s really nothing new about the long-standing weight loss tip to drink more water—except that now it’s backed up by pretty compelling research. New, unpublished clinical evidence shows that drinking water prior to eating can be an effective weight loss tool. Findings of the study, led by Brenda Davy, PhD, RD, associate professor in the department of human nutrition, foods and exercise at Virginia Tech, were presented at the 240th National Meeting of the American Chemistry Society in late August.

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november and december picks

In November and December, the crazy pace we were on all summer and autumn seems to slow down, and the harvesting of fresh, local ingredients slows along with it. The cold snap of Old Man Winter’s whip is starting to chill us in most of North America, and our palates crave heartier fare to match the onset of shorter, colder, darker days. Think soups, stews, braised meats and poultry, roasted root vegetables and late fall fruits (folded with love into yummy tarts and pies). Here are the seasonal foods to keep an eye out for this month and in December.

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Eating Well on a Budget

I have to admit it: I don’t enjoy grocery shopping. The aisles of food choices are overwhelming, food packages lure my preschooler and—these days—I usually leave stunned by the total at the checkout. I’m not alone on this last point. The economic downturn and skyrocketing food prices have forced most Americans to rein in spending, in an effort to keep monthly food costs in check. As fitness professionals, we can help our clients find ways to eat well on the cheap by offering some budget-friendly shopping strategies.

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Digitally Enhancing the Value of Evaluations

Performance reviews are part of any job, and most fitness professionals have either had one or given one at some point. Effective staff evaluations provide personal trainers and group fitness instructors the valuable feedback they need to become confident communicators and refined professionals. Among managers, the best of the best have streamlined performance review systems that have been in place for years and contribute to the success of many instructors and trainers.

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Body Intelligence: A Guide to Self-Attunement

Psychologist Howard Gardner advanced the idea of multiple intelligences more than 25 years ago (Gardner 1983). Since then, there has been a growing appreciation of how individuals can excel in math while doing poorly in verbal areas or—more pertinent to the fitness world—how intelligence is represented in athletes’ complex and graceful actions. Such performances require an embodied understanding of spatial relations, physics and kinesthetics.

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Do you have a blog for your business? If so, what does it include? If not, why not?

We started our blog in December of 2008. We’ve done a total of 102 posts so we are averaging 5 posts per month. Our goal with our blog was twofold. First, we wanted to create a better connection with our clients by providing them great information on exercise, diet and nutrition as well as activities and fun events we would be offering. Second, we wanted to increase our search engine optimization to drive additional traffic to our website and to our business.

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Designing a Program for Swayback Posture

Many fitness professionals confuse faulty lordotic posture with swayback posture (Kendall 2005). The scientific definition of swayback refers to posture in which the hips are swayed forward and the rib cage is swayed backward in the sagittal plane (Kendall 2005). Commonly, people picture the swayback of an older horse—which actually more resembles lordotic posture. Upon closer look at joint positions and at muscle length and strength, it is obvious that these postures are different.

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Important Risk Factor and Fitness Assessment “Numbers”

One of the principal areas of concern for exercise professionals is assessing, recognizing and explaining disease risk factors and other physiological variables for clients. From these evaluations and with the collaboration of medical professionals, personal trainers have a unique yet challenging opportunity to guide and encourage clients to make behavioral and lifestyle changes. This issue’s column serves as an informative resource for identifying the many “numbers” involved in clinical, fitness and health parameters.

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“Human-Electric” Hybrid Car

Perhaps the Flintstones were ahead of their time. HumanCar® Inc., based in Eugene, Oregon, recently unveiled a street-legal “Human-Electric” hybrid car. The lightweight vehicle has electric plug-in capabilities but is primarily powered by humans. Equipped with two-hand cranks, the vehicle can reach uphill speeds up to 30 miles per hour when four people are cranking.…

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Marks & Spencer Plus-Sized School Uniforms Sell Out

Demand always seems to beget supply. In the case of schoolchildren in the United Kingdom, that demand takes the form of plus-sized school uniforms. To meet the needs of the increasing number of overweight and obese UK children, retail giant Marks & Spencer (M&S) created plus-sized school uniforms designed for 3- to 16-year-olds. According to the Daily Mail’s MailOnline, the company stocks sizes of blazers and trousers for 4-year-olds that would normally be worn by 8-year-olds. Further, most available sizes in the “M&S Plus Fit” range sold out within 1 week.

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Cooper Institute Offers Personal Trainer Mentorship Program

To enhance the skill set of quality-seeking personal trainers, the Cooper Fitness Center recently unveiled its Cooper PT Mentorship program. The 40-hour weeklong training program offers classroom education, hands-on practical labs, business development tips and continuing education credits. “The mentorship was developed from years of learning and experimenting with different training methodologies,” states Carla Sottovia, PhD, Cooper PT Mentorship director and 2005 IDEA Personal Trainer of the Year.

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IDEA Members Create WELLKIDS

IDEA members Tanya Colucci and Lance Breger are headed back to school. As part of their nonprofit foundation, Infinity Wellness, the inspiration-minded duo has developed an afterschool program for three disadvantaged Washington, DC, schools. “WELLKIDS comprises the five components of wellness: strength, aerobic conditioning, nutrition, flexibility and mind-body,” says Breger. They are testing two different programs: two schools will receive two 1-hour classes per week for 8 weeks; the third school will receive a single 1-hour meeting per week for 15 weeks.

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Build Muscle With Light Weights, Says Study

Many fitness experts maintain that exercisers must work within the 8- to 12-repetition range to initiate muscle hypertrophy. However, a study published in PLoS ONE (2010; 5 [8], 1–10) suggests that low-load, high-volume strength training can also impact muscle growth. Researchers from McMaster University in Hamilton, Ontario, studied 15 men as they performed four sets of unilateral leg extensions at 90% 1-RM and 30% 1-RM. The subjects were instructed to work until failure.

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Self-Paced Resistance Exercise Yields Results

IDEA member Jade Teta, ND, CSCS, and co-owner of Metabolic Effect in Winston-Salem, North Carolina, suggests that a psychological component may also be in play when individuals autoregulate their exercise programs. “In psychology research, Self-Determination Theory posits that when people are given control and choice over their options, internal motivation automatically increases,” he says. “These factors not only serve to increase the quality of work within a session; they can also improve exercise adherence from session to session.”

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Is Exercise Capacity Inherited?

When it comes to exercise, the old “nature vs. nurture” question may now be settled. A recent study by biologists at the University of California, Riverside (UCR), suggests that voluntary physical activity participation may be all about the genes. The scientists selectively bred mice to determine whether physical capacity is an inheritable trait.

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Overweight, Obese Mothers Deliver Preterm Babies

According to the online version of the British Medical Journal (2010; 341:c3428), overweight and obese women have a greater likelihood of delivering preterm babies. Examining data from 84 studies that included more than 1 million women, researchers found that overweight and obese women had a 30% higher risk of delivery before 32 weeks gestation, and a higher risk of induced preterm birth before 37 weeks.

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