New Year! Great stuff this month...I made it
all of 2007 without missing a single workout--learn my simple
but effective tips. Meet my friend Kevin Rail--he can give
Jack LaLanne a run for his juicer! Much more
too--health--it's ALL GOOD. Enjoy the good words of health,
tell friends, then GET MOVING!
Today's News: "Mc Report Cards & Decreasing Life
Expectancy with US Kids!"
the recent news about this being the first generation of
Americans predicted to not live as long as their parents
because of epidemic obesity, McDonald's was able to encourage
27,000 Florida elementary school children to eat fast food as
a reward for good grades by inserting messages into report
cards. Let's think it over! Get good grades, get good SATs,
get into a good college or get a good job, then get diabetes
and other health problems from being obese and eating junk
food! McDonald's gave free "Happy Meals" to kids with good
grades, good behavior, or no more than two absences. How and
why? Schools wanted help for report card printing costs and
McDonald's wanted to help "support" community schools. The
McDonald's spokesperson said, "McDonald's does not advertise
in schools." My thought? "McBogus!"
By the way, what is so "happy" about the fattest generation of
American kids that are facing lives of serious health
problems, disease, and pain? Come on adults! Surely we can do
better for the next generation. Getting ALL fast food off the
report cards is a good start and more digestible!
Fit 4 Life Kids: "Reigniting Physical Culturism"
was a major movement back in the early 20th Century
called "Physical Culturism." The physically
fit life was the way to live. For years, I've been trying to
reignite this seemingly lost culture. Jack LaLanne and others
were a major part of this movement. By having your kids
exercise with you, or watch you workout, you are creating a
"health culture" in your family
which is a lot better than the fast food and sedentary culture
in most homes that is killing our kids! Our twins have grown
up this way--hiking, biking, walking, hanging out in the gym
"playing" with balls, bands, little dumbbells, etc. Go after
the Physical Culture in your home
and community. Make it happen because health is ALL GOOD, and
we need it now more than ever!
WellPRO: "Kevin Rail"
are precious few people in America that are as passionate
about health as my Wellcoach and fitness training Bro Kevin
Rail. I haven't spoken to anyone as fired up about saving
America as Kevin since interviewing Jack LaLanne for my
master's thesis. Kevin's got enough one-liners to get you
moving for health that would even make LaLanne proud! I get
fired up around people like Kevin. He inspires one to do more
with his enthusiasm and common-sense approach. Rail is
bringing the noise in 2008 as a freedom fighter for fitness
and health. Care to join the new Health Revolution instead of
following the Fast Food Nation?
Read on to hit the red line with Kevin's RAILroad!
Fat Attack! "Chili's Awesome Blossom"
Thinking about the Awesome Blossom for starters at
Chili's? Think twice--then run! This deep-fried onion and
sauce packs 2,700 calories--and it's just an
appetizer! Rack up the bread, entree, dessert, sodas or
booze, and you're talking an easy 6,000-7,000 calories at just
ONE MEAL! Ever wonder about the root cause of the obesity
epidemic? It's not rocket science, but it might in part be
this appetizer! Butt Removal? 4.5
hours "if" you can burn 600 calories per hour which is what
the average "fit person" does when working out HARD for 60
minutes straight. So how awesome is that? NOT.
Nutrition Nibble: "Sodas & Calories"
Little changes can make a big difference in health and
nutrition. I've had clients lose dozens of pounds just by
eliminating sodas. My RD friend Tricia Bland explained it to
me last month...Let's do the math! One 12 oz.
soda has 10 teaspoons of sugar and 150 calories (along with
other unhealthy ingredients). Many I know drink
"at least" 2 sodas per day. If you cut "just one" of your
sodas per day, you'd save 54,750 calories of sugar
intake in one year! In fat pounds (1 pound
fat=3,500 calories), this 54,750 calories would be
15.6 pounds! Just think about how many people you
see drinking 64 oz. sodas or more! And then they don't
exercise! Do the math. Think about it.
Mental Skills Training: "Start & Learn Right"
of the major strategies for sticking with exercise is
Performance Mastery. This is the "hands on"
learning through personal experience. I spend a lot of time
setting people up the right way so they can not only exercise
safely with control, but also "master" the exercise
movements. It feels good when you exercise
right--it makes you want to keep doing it. When
it's wrong, it doesn't feel right, and you might not want to
come back. Master the movements by mastering mental control
then physical will follow. I slow people down at first so
they can think about the different movements involved
and learn them. Think about what
you are trying to do and why--then do it well. And keep
coming back--for life! Learn more on
Mental Skills Training.
Amazing Body Fact! "Heart Circulation"
The hearts pumps about 5,000-6,000 quarts of blood
each day. If you joined all the blood vessels used
to pump all this blood end-to-end, they would stretch
62,000 miles or 2.5 times around the earth! Having a
healthy diet, good hydration, and appropriate weight saves
YOUR HEART a lot of work! Do something heart healthy today,
so you can keep ticking tomorrow!
PRO Tip: "Wrist Position"
To minimize carpal tunnel strain, and have the strongest
position, keep wrists straight whether you
are using dumbbells, Olympic bars, or other equipment (for
most applications). I see a lot of people compromising wrist
positions from excess flexion or extension--OUCH! Wrist
straight--just like a boxer.
EcoHealth: "Reusing Water Bottles"
There is a huge problem with all the plastic water bottles
being thrown away in landfills! Here's a great green tip. For
years I've been using Nalgene brand water bottles. Nalgene
outdoor bottles were originally made for backpacking use, but
now they come in all sorts of sizes and shapes. Nalgenes
don't leave a plastic taste in your mouth like the disposable
bottles or the cheap water bottles. Additionally, plastic
bottles have been in the news about "leaking chemicals" into
the water we are drinking. Nalgenes don't taint the taste of
the water which tells me they must be a lot healthier. Clean
the Nalgenes on top rack of dishwasher or with mild soap and
water, and you'll be able to use the same bottle for years and
save hundreds of water bottles from going into the landfills!
Nalgenes can be purchased at most outdoor stores. Learn
Wellness @ Work: "Washington DC"
I attended an international health conference in DC last
month with health leaders and policy makers from all over the
US. It's frightening to hear what is on the horizon.
According to experts, the future of America itself is riding
on healthcare reform. If we don't change, our obesity and
illness will ruin us as a superpower--major experts and
corporations are saying this--not just me. The solution is
said to be private enterprise and personal health
responsibility--not more government dysfunction. Businesses
will have to take care of their own. The fire of reform will
start there. The message was clear--if you're waiting for the
government to fix health problems--don't... and this coming
from top government officials like David Walker the US
Controller in charge of our national accounting!
WellAWARE: "Thinking About Billboards"
Ever stop long enough to really "think about" what we are
being told on health-related issues? In the age of our obesity
epidemic, I drove by a billboard last month that read,
"Dessert is not a treat--it's a necessity."
Think about it. Do we really "need" more daily dessert? I'll
keep mine in the "treat" status that way I can enjoy them
365 & Still Alive--1 Year of DAILY Exercise!
I just wrapped up 365
straight days of DAILY exercise in 2007. I
did not miss one single day. I exercised at least 30 minutes
per day all year. NO EXCUSES--or at least any that were good
enough to take a day off. This might surprise you, but I had
NO plan except doing 30 minutes of "something" each day. My
workouts ranged from a casual walk to vicious strength
training or a long grueling bike ride for hours. My biggest
surprise? How much I did with less. On most days, I did not
want to exercise! On all days, I was glad I did. To learn
how I set myself up for 365 and why,
read my Full Story.
Photographic Health with RJ
I take a break from saving America by shooting my Nikon. It
allows me to think differently and be creative as an artist.
I enjoy shooting rock bands, nature, hot rods, and much more.
Hobbies and downtime are so important in our over-scheduled
lives--very important for health.
See some of my favorite photo images.
Cool Tools: "BOSU"
are balance trainers that look like a stability ball cut in
half. The acronym stands for "BOth Sides
Up" because you can either exercise on the
half-round part or flip it upside down and exercise on the
base. Most people exercise on the half-round part. For the
extreme challenge, you can exercise off the base with the
round part on the ground, but be careful, round part down can
be a wild ride--fun too if you can handle it! The best part
of a BOSU is just being creative and playing around with it.
Have fun--Get on a BOSU!
Learn more on BOSUs.
On the Road with Coach RJ
I'm attending the annual PerformBetter Seminar in Los Angeles
again this month. This is a one-day "Learn by Doing" Seminar
that splits lecture with participation workshops. A great
place to keep up with all the latest applied research and
equipment developments for health and fitness professionals
My corporate client Tim Wren came to me a year ago with his
wife--both were significantly overweight and concerned about
not only their own health, but the examples they were setting
for their young children. Fast forward one year...with simple
and healthy changes, Tim lost 48 pounds and his wife weighed
less at 5 months pregnant than before getting pregnant! Yet
another great example of High-Performance Health in ACTION!
Get this and more rubber for your health road in 2.08!
Please pass along my Coach RJ Health e-News
to people interested in High-Performance Health.
In Life-Long Health--ALWAYS!
Ron Jones, MS-LLC
Fast Fitness in 5
Minutes or Less!
great way to add stabilization & balance challenge to a lunge
is to use a BOSU. Simply step on top in the Box Lunge
position then drop into a deep lunge about 10 times.
view full details, see my
BOSU Lunge webpage.