Ron Jones Logo

Contact RJ

Ron Jones Bio
CorporateWellness
Coach & Train
Exercise Library
Handouts
Health & Fitness
KETTLEBELLS
Products by RJ
Site Map

RJ Foot Fitness Logo

TheLeanBerets.Com "Avengers of Health!"

Coach RJ Blog


RJLogo-Black 
Coach RJ Health e-News!
July.2008
 "Our lives begin to end the day we become silent about things that matter."
 --Dr. Martin Luther King Jr.
Ron Jones, MS-LLC

Corporate Wellness. Consulting. Health Promotion. 

Lean Beret RJWhew...tough times fitness friends!  What can we learn from the economic downturn and world issues today?  There is a lot of talk about "leaning" out.  Usually this means leaner bodies to me--but now also lean budgets and expenses.  America can greatly benefit from getting leaner!  This can be a good thing!  Kids as young as eight now on the chopping block for cholesterol drugs--some LEAN would go a long way people!  Face it, we have more "stuff" than ever--including mental depression!  Let's get back to basics in fitness and beyond.  I've heard reports of people losing weight because they are eating at home more and spending money on real food instead of junk food--a hidden blessing for us!  USA Today ran a story last week on a lady that lost 43 pounds by eating healthier to save money--now she can really save by not getting diseases related to obesity!  If you lose weight, you are being more green because it's more fuel efficient...or stated in The Lean Berets fashion, "Save Gas--Lose Ass!"  People eating at home, spending more time with their families, losing weight from better food, leaving the car parked and walking or riding bikes more...these can be at least part of what America needs to rebuild...let's be thankful...and of course, while leaner, we'll also GET MOVING!

On a sad note, two of my own Atlanta neighbors died last month from heart failure--both in their fifties with families left behind.  There are shots being fired over our bow from Tim Russert to our own family, friends, and neighbors.  The time is NOW.  It is time for major change fellow Americans.  Let's "role" and make this happen!!!  In the solemn words of MLK, do NOT be silent about the things that  matter--like our HEALTH!
The Lean Berets  Avengers of Health!
The Lean Berets-100Reporting for Duty Summer 2008...BE READY!  Kevin Rail and Ron Jones--True Avengers of Health and Fitness Freedom Fighters!  The Hard Rock of Healthcare!
 
We're getting closer to the our beach landing!  Website is being finished--there is only a simple placeholder there for now.  Shirts will be printed and available on our website soon.  We begin Podcast demos in August, and our other sites are on-line now.  Get ready for our "Firing  Squad" video junk food reviews...we ARE pulling the trigger before it kills you!  We still have some tweaking to do to customize our sites, but feel free to bookmark sites below and sign up as friends or subscribe to posts.  We also have photo sharing and other sites we'll post on the official website later this summer. 

We need some myspace fitness friends to join the LEAN Revolution, so sign up, and let's get on the hard rockin' side of health NOW!  See y'all on the front!
 
Give us Freedom through FITNESS, or give us death!
Today's News: "Inner City Fresh Food, Antibiotic Warning, Sunscreen Alerts, & Cholesterol Drugs for Young Children!"
TodaysNewsTesco, a UK Company, is building small grocery stores in American inner city areas.  The worst health statistics come from the most poor, and many times these come from inner city areas where the only, dare I say "food", is fast food outlets and liquor or convenience stores.  In South Central Los Angeles, politicians are maneuvering to ban construction of more fast food restaurants because they know it's killing their communities with soaring obesity and diabetes.  It is socially responsible to make efforts to provide healthy foods to the people that need it the most--the poor.  Don't live in a impoverished neighborhood?  It's still your problem because we are all paying for it!  Like John Donne once said, "No man is an island unto himself."  Beyond just building the stores and stocking the shelves with healthy food, the communities need to do their part and provide EDUCATION to the community on why they need to eat better and training on how to cook real food.  Eating healthy is not expensive or complex--getting diseases from eating crap is expensive and complex for our society to cope with whether it's our poor or middle class.
 
On July 8th 2008, the FDA issued a "black box warning" alert on the Levaquin antibiotic medication along with other fluoroquinolone drugs like Cipro, Avelox, Noroxin and Floxin.  This commonly prescribed antibiotic and others in its class can have devastating effects producing significant tendon rupture and other complications.  One of my own clients had a healthy teen son last year active in sports.  After taking Levaquin following sinus surgery, his life dramatically changed--for the worst.  I asked my client to document these events for my newsletter.  Read a parent's view "Our Son's Levaquin Story" before you take another drug in this group!
 
The Environmental Working Group just got national attention for its excellent review of sunscreens.  Bad news--many of them are BOGUS!  They have a great one-page handout summarizing the Top 10 Sunscreens with helpful tips.  They also have a great database with 1,000 sunscreens reviewed and more technical info than you'll probably ever need.  Additionally, the American Council on Exercise has a great one-page handout on sunscreen.  Between these two pages and ten minutes of reading, you can greatly improve your sun safety!  If nothing else, just print off the handouts and buy one of the Top 10!  Here are the links:
Children & Cholesterol Drugs?!!!  Just when I thought I've heard it all--U.S. News & World Report cited, "a leading group of pediatricians is recommending that kids as young as 8 years old be given cholesterol-lowering drugs in hopes of preventing heart problems later in life."  Whoa!  What about feeding our kids healthy foods and creating environments for them to be physically active so they don't need the drugs in the first place?!  Ever wonder why doctors don't do more to "prescribe exercise" as a cure for lifestyle diseases?  Most of the doctors I've known don't eat well and exercise themselves!  If they start, maybe their patients will follow!  Screening for high cholesterol is being recommended by age 1-2.  The sooner the better on the screening.  True--we have a MAJOR problem with kids, obesity, cholesterol, and developing heart disease.  True--we MUST do something about it NOW and not later.  But are drugs really the answer for what the above article cited as "potentially millions of children" currently qualified to start taking these drugs?  If we buy into serious medications for children under eight because we (the adults) are killing them with food, then it is truly the beginning of end for us!  We owe our kids something better--nutritious food, physically active lifestyles, and a chance to live healthy lives!  Our pediatrician is always amazed at the blood tests for our four-year old twins.  She asked, "What are you feeding them?"  My wife replied, "Real food and not McDonald's!"
Gut Check! "Liquid Liabilities"
KevinRailPromoThis month's Gut Check! by Kevin Rail is on the liquid calorie rip offs, or should I say, "add ons" with many of today's sport drinks.  Most people will never need a sport drink.  Why?  Because they don't exercise long enough, hard enough, or ever exercise outside an air conditioned building!  Get the "pure pour" on liquids and sport drinks from my fellow Lean Beret Kevin Rail.
Fit-4-Life Kids:
"
Slipped Capital Femoral Epiphysis"
PoolFlexThis is one that will slip under the radar screen for most of us, but I was recently made aware of this problem by a concerned parent.  Slipped Capital Femoral Epiphysis is a special condition most often found in OBESE children where the top of the femur joint (thigh bone) partially slips off.  The young developing joint is not capable of holding so much weight.  The area of the sensitive growth plate is compromised allowing for the slippage.  This condition is VERY serious--if not treated, circulation and continued growth of the joint can be compromised.  It can require surgery, screws inserted into the femur, etc.  SCFE does not always occur in obese children, but according to American Family Physician, "Slipped capital femoral epiphysis almost always occurs in obese children or adolescents. It occurs slightly more frequently in males than in females (60 percent versus 40 percent), and in blacks and Polynesian people."

Yes there are genetic challenges with some populations as indicated in the sources below--I'm not denying that, but once again, our kids are literally "buckling" from obesity in America.  Most of child obesity is caused by adults themselves.  Joint failure, cholesterol medications, gastric bypass surgeries--and all for children before they ever leave grade school!  What kind of a future is this for them?  "Role" up your sleeves fitness friends because it's time to get to WORK and solve these problems pronto!

Here are two professional resources for learning more on Slipped Capital Femoral Epiphysis:
Fat Attack: "Starbuck's Frappuccino"
I did some math on the Starbuck's "medium" 16 oz. Frappuccino. Considering that many people get the same kind of coffee each day of the work week, this one coffee per day will give you 112,800 calories per year. Not a big deal? You might want to see below. Factoring that most average adults in reasonable shape can only burn about 600 calories per hour in a "hard" workout, this is what it will take to burn off the Frappuccino!

Coffee Calories:
  • Total Calories=470 (1 med. Frap blended-whip per work day)
  • Fat Calories=140
  • Fat Grams=16
  • Cholesterol=65 mg
470x5=2350 calories (one week)
2350x4=9400 calories (one month)
9400x12=112,800 calories (one year)

Exercising Off Calories!

600 *(average calories per hour burned in "hard" adult workout with good fitness level ability)
112,800÷600=188 hours (exercise required to burn off a year's worth of Frappuccino)
188÷12=15.7 hours (exercise per month)
15.7÷4=3.9 hours (exercise per week)
3.9÷5=.8 hours (exercise per work day)

Think of it this way--it will take you MUCH longer to burn off the coffee than it takes you to drink it! *AND--most Americans are not in good enough shape to burn 600 calories per hour and many have the "large" coffee and not the medium! Reality? Many are drinking significant calories per day and doing absolutely no exercise to get them off; hence, I must leave you with a quote today which will apply to most of the general population...
"A moment on the lips, forever on the hips!" --Jack LaLanne

In comparison, 16 oz. of plain coffee brewed from grounds with tap water only has 2 calories, 0.05 grams of fat, and 0 cholesterol...or you can enjoy the Frappuccino...see you in the gym! :o)
Nutrition Nibble:
"Pesticides in Produce--The Best & Worst"
Ronnie-Berry If you're like me, you're really confused about pesticides in food and the pros and cons of organics.  The Environmental Working Group has published a great one-page shopping guide that highlights the most contaminated and least contaminated produce.  There is a small clip-and-save section on this handout you can keep in wallet or purse so you have it when shopping.  It's easy to use.  There are 12 safe types of produce to buy from regular farmers and 12 unsafe types of produce that need to be purchased organic only.  View the Pesticides in Produce Shopping Guide here.
Mental Skills Training: "Mirrors"
Joy of Movement!If you're a trainer or a person working with someone overweight or obese, here's a good exercise psychology tip for you related to mirrors used in gym settings.  While mirrors can be great tools for checking your lifting and movement form, the "self-presentational" setting that mirrors create can demotivate people to exercise.  Covering mirrors for exercisers that have body image issues can reduce anxiety--or turning them away from the mirrors if covering is not possible.  I've watched many obese clients over the years turn themselves away from mirrors or go into a different room that does not have a mirror present.  So, mirrors can be great tools, but not for everyone.  Don't force the mirrors.  Look for body language signs from your client or friend and pay attention to other cues so you can make the most positive experience possible out of fitness.  For more on Mental Skills Training and Sport/Exercise Psychology, see my workbook and workshop options. 
Amazing Body Fact!  "Knee"
VSkeleton-1 Knees are the largest joints in your body.  The knee is a "hinge" joint which works optimally in a straight line--or linear plane of motion.  Many "knee" problems are not because of the knee itself but because of problems higher up in the kinetic chain of movement--many times the hips.  If you have weak hip stabilizers, your knees will not track properly.  Knees are not happy when out of position!  Knees are hinge joints which do not rotate like hips and shoulders.  If your knee is pointing to the side while you are trying to walk forward--expect problems on the inside of your knees eventually.  Take care of this amazing joint called the knee by having functional hip mobility and good hip stabilization.  There are increasing knee replacement surgeries today because of obesity and poor hip function.  Put your knees in the right position and use them properly, and they'll have a hundred year warranty!
Wellness @ Work:  "To Gym or Not to Gym"
If you read the research on corporate wellness regarding building on-site fitness facilities and gyms, they basically say to outsource unless you have about 1,000 employees on site.  I disagree.  I believe in bringing the fitness to the people.  Make fitness as easy as possible to participate in, and you'll have participation increases with exercise.  Make someone drive to the gym, pay a gym fee, then wait in line in what can possibly be an uncomfortable social environment for them--and most simply won't do it.  As a company, you don't need tens of thousands of dollars in gym equipment to significantly reduce injuries and increase participation.  For my corporate clients, I recommend spending about $1500 per site on simple dumbbells, tubing, balls, and a few other items.  These are my basic "tools" plus body weight to get things rolling.  Once participation warrants, then move forward with larger operations and investments.  Larger gyms with more equipment are great as long as people are using them effectively on a regular basis. 

Next in line of priority once you have some basic equipment is hiring someone qualified capable of teaching your employees how to use it!  It's a good idea to have someone "on site" too.  Remote phone and e-mail coaching have been proven effective--but both are not replacements for real "face time" and the relationships that emerge from working hands on with someone.  Case in point--I know of more than one company that has invested tens of thousands on equipment but provided no professional assistance--they wasted their money for the most part.  Only the "fitness people" were using the gym because they were the only ones that knew how to use the equipment.  The people that really needed to use the equipment (medium and high risk) were not using it because they didn't know what to do!

If you think having a pro trainer or coach on site that is not an employee is creating a liability risk for your company--think again.  If you want to set your company up for a lawsuit, provide a lot of equipment with NO instruction and no safety training where employees can easily hurt themselves--then you'll really have a problem!

Convinced?  Great!  Now what?  Find a pro.  Joe Trainer down the street is not what I'm talking about.  Get a certified pro from an organization like ACSM, NASM, or NSCA.  Make sure they have at least a bachelor's degree or higher and proper liability insurance.  At the higher end, you'll also need a trainer that has a coaching psychology background for optimal behavior change assistance with employees.  The Wellcoaches Corporation provides quality training for educated professionals that want to take fitness AND psychology into the workplace.

Get your basics--simple equipment and a qualified fitness and health professional--then watch your company rock and roll as you SAVE money on healthcare and DECREASE injuries at the workplace.  Here are some helpful links to explore or you can contact me for more info:

 "Think Root Cause.  Act Prevention." --Ron Jones

ECO Health: "Solar-Powered Mosquito Annoyer"
MosquitoAnnoyerWest Nile Virus?  Fear Not!  I received a "Mosquito Annoyer" a few months ago as a gift.  It's a small electronic device that repels mosquitos without chemicals.  It's made by the William Joseph fishing supply company.  I laughed!  It will never work!  I brought it home to Atlanta for the true test of mosquito fitness.  Here in Atlanta, if I'm standing still after 4:00 PM, I'm going to be eaten alive!  Much to my surprise, the product did what it said it would do--eliminate most of the bites.  I can now go outside for a BBQ or yard work and only get a bite (if any) instead of dozens or being forced to cover myself with toxic chemical repellents.  I've also used it hiking in the Eastern Sierras of California with the same positive results.

Here's how it works.  Apparently, the only mosquitos that actually bite you are pregnant females.  The Annoyer emits a high pitch sound that mimics the "male" mosquito.  The Annoyer sounds like tinnitis if you're inside where it's quiet, but outside with other noises, you can barely notice it.  Because the female is already pregnant, she flies away from you and your annoyer (the male mosquito).  Fascinating!  My whole family has one now--and we all agree the Annoyer is the real deal! 

The Annoyer is VERY green because instead of using toxic DEET-based repellent, you use sound frequency.  The Annoyer is even solar powered.  Set it in the sun for a full charge, and it's good to go for six hours!  It's very light and smaller than a matchbook.

We get ours at LL Bean.  Check out the Annoyer "Buzz" or purchase here!
Cool Tools: "Footlog for Plantar Fasciitis"
Footlog Plantar Fasciitis can be a truly aggravating and PAINFUL foot condition.  I've had a number of clients develop this condition along with myself, and like many medical problems, it's hard to find a wholistic fix without drugs and surgery with conventional approaches.  Of all the methods I've tried myself and with clients for plantar fasciitis, the Footlog has been the best tool for the most people.  This simple tool only costs about $25.  I've seen people go from chronic pain and dysfunction to walking normally without significant pain in a matter of a couple of weeks with the Footlog.  Read about my own plantar fasciitis journey and more about the Footlog at my Plantar Fasciitis Web Section.
WELLaware: "BS Billboard of the Month"
McD-CinnMelt Yet another BS Billboard!  This one label's McDonald's new Cinnamon Melts as "gooey good."  Oh really?!  At only 4 ounces (about two American bites) it will net you 470 calories and 170 fat calories.  Still lovin' it?  See Full Billboard and Nutritional FACTS instead of the hype here--gooey good my fit arse!
Rock Report!  "Pandora.Com"
Guitar.1 I've been using the coolest website for a few years now called Pandora.  It's a free web music database that is much more reliable than listening to iTunes Internet radio or any other Internet radio options I've tried.  With only an e-mail and password requirement, you can quickly log in and start listening to music by specific preference or genre.  Enjoy ZZ Top?  Create a ZZ Top station which will play ZZ Top and numerous other bands with similar musical style.  You can pick broader categories like alternative country, jazz, classic rock, hair bands, etc.  It has never failed to be consistent and reliable.  Use it on any computer from any location--all you need is your e-mail and password!  Sound quality is great for Internet radio too--and no glitches or cutting out like iTunes web radio!  Get your groove on now at www.pandora.com.  Remember, music is good for your health!
Review: Dr. Chen & Kettlebells Los Angeles
Dr.Cheng I just Just did a great workout with kettlebell guru Dr. Cheng and his Kettlebells Los Angeles comrades down in Santa Monica. His group meets every Sunday morning at 7:00 AM sharp. If you want to work with a real KB pro and a great group dedicated to moving well and injury free with KBs, check out the Sunday @ 7 group for sure! I've been working hard to get better and better with my technique. Dr. Cheng was able to make numerous points with me. Here were the points of KB light for me on Sunday:

Drive my heels more as I bring the KB up--a good cue is to just lift "the toes" which then makes it impossible to lift the heels!

Engage lats more. I'm straining my neck too much. I commented that I need to relax my neck to which Dr. Cheng quickly replied, "NO! You need to engage your lats!" Point well taken. At which time he took the group to the pull up bars for the Pavel style "lat" pull ups with locked elbows just to drive in this point!

I need to keep my shoulder more packed as I finish my snatch. I'm thinking of this more and more but it's hard to master. The lat pull ups above will help with this.

I was letting my front ABS get a little too soft which allowed my hips to finish too forward with my snatch and swings. Keeping the front ABS really tight enables a much better vertical line all the way through the body.

This might be the best point and definitely the most funny--but totally true--keep your ass so tight as you pop it during your KB exercises that if someone threw a brick at your ass--the brick would shatter! How's that for redefining a buns of STEEL workout Comrades!

Some of Dr. Cheng's people are getting ready to take their RKC certification, so this makes it a great place for me to hang out more because there are people in the group with "instructor focus" who don't mind helping others as well. Great experience man! If you're in SoCal and interested in kettlebells, you should look up Dr. Cheng! Class fee is $20--a nominal fee for this quality of Comrades! Here's how to find him:
And you can check out a video of me doing some 24kg snatches while he worked with me on form corrections--thanks Dr. Cheng!
Fitness Safety: Firefly Supernova LED Strobes
Supernova I've had two friends killed by auto drivers while riding their bicycles--and others injured.  I've nearly been hit by a car dozens of times.  I take fitness and safety VERY seriously, so take note!

I've got over a decade of flashing lights for cycling and running.  Each year they get better, smaller, and brighter with more efficient battery conservation.  The brightest and smallest light I have is also my new favorite--the Firefly Supernova available at RoadID.Com.  This light is only the size of a quarter but is incredibly bright.  The clip design allows it to mount on a bicycle brake cable as well as shorts or jacket, and its so compact, you won't even know it's there!  The Supernova lasts 250 hours on one battery and has a flashing and solid light mode.  For only $12.99, you can rock and roll all night...and be much safer while riding, running, and walking.  It's available in four different colors too.  Light it up with the Firefly Supernova here!
Hydration Safety for Kids-Beat the Heat!
Cade-Bike Summer is here! Our kids are in the pool, families are off to the lake, and kids are outside playing hard-in the heat. Keeping kids hydrated with plenty of fluids (sodas don't count!) is critical not only to sport performance--but also for health to eliminate serious heat exhaustion, heat stroke--or even death.  Some latest research shows that about 2/3s of kids are significantly dehydrated before sport practice and that during a typical 4-6 hour practice session those kids NEVER regain normal hydration even though fluids were available.  The key?  Drink before, during, and after events and practices!
 
Hydration is very critical with children for a number of reasons. Children produce more heat per pound than adults.  Even though kids have more heat to get rid of per pound, they don't have the capacity to sweat as much making it more difficult to rid themselves of heat and excessive core temperature.  Kids have a real cooling disadvantage which is even more reason to make absolutely sure they stay hydrated during summer activities.  Kids also do not have the behavioral or psychological drive like adults to stop and drink-adults must make sure they STOP and drink on schedule.  Surprisingly, even though kids have a decreased capacity to sweat, children can still lose up to a quart of sweat in a two hour period on a hot day putting them in serious danger if they don't replace these fluid volumes!  More valuable info can be viewed at link below:
 
On the Road with Coach RJ...
RJ-Airplane On the West Coast, I'll be presenting my Mental Skills Training Workshop for the Pasadena Triathlon Club on July 27, and I'm shooting for a Intro to Kettlebell Workshop in Central California sometime in August for interested community members.  If you need more info, let me know.  Hope to see y'all on the summer fitness trail!
Next Month...August.08!
RJ-StoneMtnLean Beret Rail is covering  "Energy Drinks."  My view?  Energy doesn't come in a can unless there is a kettlebell inside!  More from Rail on this important topic and more...something seems to erupt in health and fitness nearly everyday!  Never a dull moment!
 
Health--it's ALL good.  Keep moving America...we need it more than ever.
Please pass along my Coach RJ Health e-News to people interested in High-Performance Health.
 
In Life-Long Health--ALWAYS!
RJSignature
Ron Jones, MS-LLC
Corporate Wellcoach
Atlanta-Los Angeles
Get Fit.  Be Strong. 
In This Issue
The Lean Berets
Today's News!
Gut Check!
Fit-4-Life Kids
Fat Attack!
Nutrition Nibble
Mental Skills Training
Amazing Body Fact!
Wellness @ Work
ECO Health
Cool Tools
WELLaware
Rock Report!
Kettlebells Los Angeles
Fitness Safety
Hydration Safety 4 Kids
On the Road with RJ
Next Month
Fast Fitness!
TStabPushUp 
 T-Stability Push Up
 
This is one of my all time favorite push ups and one of the best functionally that you can do!  It combines the best of the Military with a great shoulder stretch, shoulder stabilization, and core stabilization challenge.
 
Check It Out!
Ron Jones Links
Join Our Mailing List
PerformBetter
TheLeanBeretsLogo
Avengers of Health!
EggWhitesInt.
Wellcoaches.Com
Safe Unsubscribe
This email was sent to ron@ronjones.org by ron@ronjones.org.
Ron Jones LLC | 480 Congress Parkway | Lawrenceville | GA | 30044
 

                      Get Fit.  Be Strong.
                                
Corporate Wellness · Consulting · Health Promotion