Cross-Training: Take it Outside

Now that spring and summer are here it is much easier to cross-train. Take your workouts outside.

Good cross-training exercises include beach volleyball, swimming, baseball and the like.

Cross training lessens the chance of injury, gives better post workout calorie burn and increases vitamin D intake from being outside.

Make sure to remember that being fit can be fun, too.

World Tai Chi and Qi Gong Day: April 28

For those who live in the DC area and want to participate in World Tai Chi and Qi Gong Day April 28, go to Meadowlark Botanical Gardens in Vienna, Va.

Festivities begin at 10 a.m. and continue through 1:30 p.m. Saturday.

For more information, please visit the event website.

Hope to see you there!

Tai Chi Sensation Link

Read this chart by Professor Yu Yong Nian, which shows possible sensations you may experience while practicing Zahn Zhuang.

Zahn Zhuang is a series of breathing exercises intended to teach how to cultivate Chi.

These exercise are widely used for Tai Chi and Ba Gua practice. it is also used for medicinal purposes.

Why We Should Not Arch the Back During Weightlifting

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Anyone who has taken a Pilates or Yoga class has heard the term neutral spine.

Neutral spine is when the spine is in its most natural position:

• Slight Lordotic (inward curve) at the cervical spine (neck);
• Kyphotic curve at the top of the thoracic( upper back/chest); 
• Lordotic curve at the lumbar spine. (lower back); and, finally 
• Kyphotic curve at the sacral spine (hips).

The spine is designed this way to help distribute weight and stress throughout the body.

This means that by arching my back when lifting weights, I am taking away the optimal positioning for my natural support system and adding stress by using extra weight.

The spine may be strong enough to handle some of this extra burden, but as we go up in weight or compensate by arching our backs even further, we increase the chance of injury.

So, the next time you are bench pressing and your back arches off the bench, put the weights down,  rethink your technique — and lower the weight. Your back will thank me later.

Today is Eat Healthy Day

Let's take part in the Third Annual National Eat Healthy Day: it's a great time to learn how to eat right.

For more information on good eating, contact me.

In the meantime, here are a few good tips:

• When dining at a restaurant, substitute French fries for steamed vegetables.
• Skip one can of soda a day — and drink a glass of water instead.
• Sauté your food with extra virgin olive oil instead of butter.
• Eat slowly and chew thoroughly.  See if you eat the same amount as usual.  Chances are, you may eat less: it takes a while for your brain and digestive tract to communicate.

Comment below with some of your own ideas!

The Biggest Loser: Sign Up Now!

It's that time of year again: the annual weight-loss contest, The Biggest Loser.

This is the third annual contest, and the rules remain simple: she or he who loses the most pounds will win.

To participate, weigh in and contribute $10.  The Biggest Loser receives all of the cash.

Initial weigh-ins will be conducted November 14-18, 2011.

Final weigh-ins will be conducted December 14-15, 2011.

The winner will be declared December 16, 2011 and may collect the winnings at that time (just in time for Christmas shopping!).

A caveat: do not do anything unhealthy to achieve weight loss.  I won't go through the "bad ideas" list, but you get the gist: if it's not healthy, don't do it.  If you're not sure, talk to me.

I'm available for consultation and suggestions (and extra sessions, if you feel they are warranted).  However, you all continue to work hard to achieve your goals, so I have faith that you'll continue the great strides in your health and weight goals.

If you're in, e-mail me and we'll schedule your weigh-in.

Let the games begin!

World Champion Wushu Kung Fu Show August 14

Anyone who has marveled at the grace and dexterity of a martial artist in action is in for a treat: George Mason University is hosting a World Champion Wushu Kung Fu Show from 3-5 p.m. Sunday, August 14 at the Center for the Arts on the school's Fairfax, Va. campus.

Not only will you see the artistry behind Kung Fu, but you'll see it performed by some of the world master Kung Fu artists, including the internationally acclaimed actor Jet Li.

The show will offer an exhibition of beginning movements, as well as high flying aerial kicks and precision fighting skills.

Here is the description from the Center for the Arts:

For the first time ever, the United States of America Wushu Kung Fu Federation and the O-Mei Wushu Kung Fu Center present a never-before-seen Kung Fu spectacle featuring the world's top Wushu Kung Fu athletes on one stage.

Witness dazzling aerobatics and fierce fighting routines performed by more than 20 world champions from China. This nationwide performance features the extravagant martial arts seen in blockbuster Hollywood movies such as "Crouching Tiger, Hidden Dragon," Jet Li's "Fearless" and Dreamworks' "Kung Fu Panda."

There has never been an event of such caliber. All athletes were invited by the Secretary General of the United Nations and will perform for the United Nations in New York City with appearances from Jet Li and other renowned Kung Fu masters.

For tickets, visit the Center for the Arts website.

For more information, visit the O-mei Wushu Kung Fu Center website.

Hope to see you there.