Jamie Alexandra Murphy, CPT, CN
Monday, 15 September 2008 00:00
Fitness in Balance: New Client Assesment/Body AnanlysisThe BTBC experience comes to you! Private training specific to your goals: weight loss - strength - endurance - flexibility - sport specific - bikini bodies BTBC introduces T-N-T (Teens in Training;) ages 10-16 For information and scheduling please call Jamie : 310 270 5037
Client profile Name, Age, Contact
Circumference measurements:
New Goals: Progress*:
Self-eval: Trainers eval:
Obstacles: (i.e.; ninjuries, postural deviations) Solution: (injury, rehab/prevention, postural correction)
Client Name: Date:
Test of Cardiovascular Endurance (Karvonen Method) for cardio/endurance training prescription:
np> Target HR: u>Your Homework:
Postural Deviations Assessment for corrective exercise prescription:
p> Client name: p> Date:
Goals:
Current Activity: Area of Improvement:
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Sunday, 27 July 2008 00:00
'Waist Matters' Written By: Jamie Alexandra MurphyWaste Matters By: Jamie A. Murphy & nnbsp; & nbsp; I've never felt it necessary to discuss this topic. Until now. This biological waste production is physical evidence of what in our diet's need to be changed! I found that this matter would serve as a vital entity to my nutrition plan and even save the world! (see part II). So grin and bear with me, I'll try to be as conventional as possible. I feel that it's my duty to share this with you! I believe you too have something to gain from those ‘something's' we lose. While freshening up in my girlfriends restroom, a little brown book by Josh Richman and Anish Sheth, M.D., titled ‘What's Your Poo Telling You?' sparked question that I could be overlooking a very purposeful nbodily function! The Author's run down was shrewd, yet it's ‘humorous' interpretation wasn't my cup of tea. Soon flipping through You Are What You Eat, I was confident that (author) Dr. Gillian McKeith had conservatively covered this topic. What I learned will turn your stomach! Her breakdown and my field study should translate what your poo is telling you: CLASSIFICATION FIX FOODS
What Should It Look Like? I can infer that ‘happy pooh' is that of which resembles none of the traits listed above. That being said, let's re-cap! IT SHOULD NOT: -float - leave remnants in the bowl -contain any visible food (unless its corn or another veggie with thick cell walls) -smell abnormally foul -appear yellow or light beige -look like rabbit pellets or vomit IT SHOULD: -be compressed in it's consistency/compact -easily flush all evidence -be dark to med. Light brown -release with moderate attempt ...(forced bowel movements are the 2nd leading cause of hemorrhoids! 1st? Weighted squats!
FOODS THAT PUSH: (If you're having trouble still, try eating nthese) : Sweet potato, sweet carrots, sweet peppers, avocado and sweet corn! ...POSTURE is always something to be conscious of, especially during exercise. Even these small contractions should be done with proper form! (Sit straight up, elongating your neck to point the crown of your head towards the ceiling. Chest is open with shoulders slightly rolled back and your feet should be positioned on the ground with toes and knees pointing forward.) This not only corrects your posture, it makes for a good and clean exit! Phew! Was it that bad? If you're at peace with all of this I urge you to stay tuned for What Matters Part II. Our bodies were created to perform this duty as a method of recycling inside. What we no longer need, we shed. Is it possible that we were given this innate ability not only to purify our bodies but our planet? My study shows that if the White House was as in touch with their own waste as we now are of ours, nshit would hit the fan! Jamie Alexandra Murphy, CFTThis email address is being protected from spambots. You need JavaScript enabled to view it.
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Monday, 30 November -0001 00:00
Skin Care Commandments for Outdoor ExerciseWritten By: Jamie Alexandra Murphy Angelinos flock to the cities ‘natural gyms' to enjoy outdoor exercise. Runyon Canyon, Santa Monica Blvd's bike path and Roxbury Park are a few personal favorites ;) Read on to learn the perfect skin care regimen before your next excursion. Also: Which SPF should you be using? strong> How important is it to know your skin type? Why your sports wear may be the cause of your acne! How chlorine is related to pre-mature aging! ...and which products work the best PLUS! A fun tip 'quick fix' for your next event that involves serene wrap!
Did you know that our skin has approximately 650 sweat glands per square inch (and 100 oil glands)?! When you exercise, you sweat. (if you're working hard enough) When you sweat, you excrete toxins from the body. And when your pores are open, they're more apt to absorb the suns harmful rays. I sat with Bliss Spa Skin Care therapist Holly Waite to uncover the skin care commandments for outdoor exercise. J SPF. What should we be using? H Oil-free and waterproof SPF sunscreen is ideal [for an active individual]. A SPF 15-45 is your best bet when purchasing. Remember, the difference between SPF's is not strength it's duration. (see Q #6 for product suggestion)
J Routinely, we should cleanse morning and night. What if our workout is mid-day? Should we cleanse before? H You don't want to cleanse too much! This leads to dehydration. Before your workout, you should apply toner to a wet cotton pad to remove makeup/dirt from skin. After workout, do your normal cleanse to remove the sweat and toxins our skin excretes during exercise. You've just let go of tons of toxins that are now just hanging out on your face. Wash it off!
J This means cleansing up to 3 times in one day for some people! Should these individuals switch to a gentler wash? H It really depends on your type. This is where skin care gets really personal. Whether your skin is sensitive, oily, acneic or dry will determine your best choice. See an esthetician for a consultation if in question. Knowing your skin type is very important for the perfect regimen. (see Q#6 for product suggestions)
J What is your advice for those prone to breakouts from sweat/exercise? H More times than not breakouts that occur [due to sweat/exercise] are caused by the type of clothing overlying the area of concern. Tight clothes slow our bodies natural exfoliation process. Spandex trap the released toxins [between your bum and the material] and penetrates them back into the skin! Same for ‘b-acne', That area of your shirt is usually the tightest, as your shoulders and back support the garment. Little breathing room= lots of chance for breakout! u> (see Q#6 for product suggestion)
J What about swimmers subject to high levels of chlorine? H Swimmers should be using a deep moisturizer daily as pool chemicals will leave skin dehydrated, which in turn may lead to pre-mature aging. A toner is equally important as this drying chemical alters our skins levels of PH balance. Again, choice of product depends on your type. (see Q#6 for product suggestion)
J Okay, talk product with me: Oil-free, waterproof SPF? H SkinCeuticals Sport SPF 45 $35.00
J Pre workout Toner? H For sensitive skin: Daily Detoxifying Toner $26.00 For acneic skin: Steep Clean Toning Pads $36.00 J Heavy duty body scrub? H Hot Salt Scrub by Bliss! Too abrasive for your face but perfect for daily use on your body $36.00 J Deep moisturizer? strong> H p> Its very important that you choose based on your skin type. blissworld.com to browse
J Other fun products? H Fat Girl Slim $29.00 This product is fabulous for those areas with ‘cellulite‘! It stimulates lymph flow and will diminish those annoying fat pockets.
Love Handler $36.00 Amazing for the abdominal area and for the ‘ pesky spare tire'! It has caffeine that will remove the excess water from the body. FUT TIP: apply on desired area and rub for 20-30 seconds. Then, serene wrap the area for an even deeper detox effect. Next, simply hit the treadmill! Note, this is removing water that is stored. Not fat. So, please don't confuse this with ‘losing fat'. Water is not fat! Use this as a ‘quick fix' for an event or beach date!
Holly is a licensed esthetician at the W Hotel Los Angeles Bliss Spa and is available for skin treatments by appointment only on Tuesday, Friday and Saturdays. I visit as religiously as I live by her skin care commandments. See you at the canyon! Thank You for reading! Please feel free to contact me: This email address is being protected from spambots. You need JavaScript enabled to view it. PEACE! Love You ;)
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Monday, 14 July 2008 00:00
Try This! Self-Asses your Core Strength:Something to work on: ‘Bum Balance' First, see if you can use your bum as your only base of support. Heels hover over the ground and arms are stretched out to either side for a lengthening stretch and balance mechanism. If this is a struggle, don't be discouraged! You're a perfect candidate to start improving now! Keep at it, in no time you'll be sitting pretty ;)
Next, test your abilities! Slowly lower both extremities of your body equally. Lean back and straighten your legs slightly. I like to use these first two positions as a crunch like exercise. Start at bum balance 1, then transition into 2 and repeat! Introduced to me back in my gymnast days...my coach had me do 3 sets of 50 daily! I thought I'd created a new yoga pose with this one until I saw it in a book and realized that Joseph Pilates beat me to it! After perfecting your beginners bum balance, your core strength will improve ;) Raise the bar, and raise your legs into a full Forward Fold position!
Veterans, try this. Grasping the inner arch's of your feet, extend all limbs and breathe deep! We want to see your bum balance! Practice with a friend and snap action shots, you may just see them posted next month ;) (link...)
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Tuesday, 08 July 2008 00:00
Coloring Outside The LinesThe Secret to Breaking Your Plateau… Written By: Jamie Alexandra Murphy Through my studies as a fitness professional I have learned that a single universally practiced exercise is the elusive missing link to achieving your fitness goals. It was *Joyce that introduced me to the missing link I’d been searching for to break her ’hate cardio’ mind set and last 7 lbs. I had her on a strict strength training regimen boot ncamp style thrice weekly, and imposed small changes to her diet. Light walking was the extent of her cardio homework as former injuries and a hate for machines prevented effective and safe options. We went from a size 16 to a 10 in 27 days. After that no changes were seen for almost two weeks. We were both perplexed by the cause of this plateau. I then suggested we start her on a body bugg program. (www.bodybogg.com) A body bugg is a high tech device that straps to your arm and accurately records your bodies caloric burn minute by minute. A USB port sends info to easy to read graphs on the computer. I decided that I’d figure out which routine like activities were working her the most and at what points in the day I could add mini-workouts (I.e. take the stairs, park further, etc.). during our first monitoring session I was carefully reading through the charts when I saw a small block of time that revealed Joyce to be burning more calories than anything else. I asked what the heck she was doing at 2am last night when her blushing face left me awkwardly excited to assign her what would kick the last 7lbs. ‘The horizontal mambo.’ or ’coloring’ as referred to by Carrie Bradshaw. Take her advice and mine, color outside the lines! Newsweek published a report on the health benefits of sex, one being that it burns a little over four calories per minute. This is the average, so kick up the enthusiasm and kick up the calorie burn! *Joyce burned 9 per minute! Here are a list of ways to get the most health benefit out of your late night workout:
Besides a great cardio session, this pre-historic exercise is good for your health too!
Remember, that sex is good for adults. And, as always, safety first! Single? nPartner Yoga is a good alternative for this stimulating exercise. Stay tuned, as The Basics (Partner Yoga) coming soon! PEACE! Love You ;) Thank You for reading! Please feel free to contact me: This email address is being protected from spambots. You need JavaScript enabled to view it.
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