Iron Dog Fitness by Orozco

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Iron Dog Fitness by Orozco 

Did You Know That Food Can Prevent Many Diseases?

A friend of mine recently sent me an e-mail.  I thought it was a great lesson on eating everything that nature provides us with instead of going to the supermarket to grab ingredients that come packaged in cans, boxes and plastic.  I also thought it was great because it educates you on the benefits of eating fruits, veggies and nuts, etc.

Read it and refer your friends to this website so that they can read it too!  The more we educate ourselves about eating right the healthier we will be.

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums.  Even the wrinkles or
folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

Avacadoe, Pears and Eggplants target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one
avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this?  It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and
function of the ovaries

Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts. 

Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.

So if all this is true the question that lingers is "Why do many Americans suffer from Obesity today"?  Nature has provided us with all the natural foods we need to consume to maintain a healthy lifestyle and keep our weight in check.  On top of all this transportation came to us in the form of feet to walk.  Have you ever considered that transportation at some time in history did not exist.  This meant that we had to walk and move around to get anything and everything we wanted.  Technology has made life so easy for us that we tend to sit more than we move and thus comes problems like high blood pressure and osteoporosis.  Simply by eating some fruits and veggies along with a little more activity then we have become accustomed to will prevent many dis-eases and uneccessary suffering.  Think about this when you sit and eat!  Everyday you make the right food choices and become a minute more active you will contribute to maintaining an idea body weight and a healthy lifestyle!

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A Proud Moment to Remember for Salesian Mustangs Track & Field Team of 2009

 

This year was tuff.  We worked hard and stayed together but with all that being said the 4x100 team which consisted of top runner Mike Rodriguez, Nick Aguilar, and two guys trying to take the lead for next year Adrian Barragan and Aaron Guevarra our season ended at the Southern Section CIF Divisional Prelims. In the Throwing events was Rookie MVP Richard Avitia in the Discus and Shot Put whom out performed all of last years veterans this season.  This being my first season and experience as an Assistant Track & Field coach was filled with joy as I had plenty of success.  I started the season with expectations of helping the Mustangs Track & Field team win and although the entire team didn't win 5 of these althetes made it farther then they expected. The rewards of victory were really felt as I handed down the awards to each athlete that contributed to the team and especially those with 1st time personal victories.  Each athlete improved through out the year but the greatest improvement was by the 4x100 relay team and our thrower Richard Avitia. 

 

All this success could have not been acheived without many key players from the Distance events such as Mark Mojarro and Abraham.  These guys and several others helped us win 2 out of 4 league meets.  Head Coach Gabriel Medina also had the pleasure of handing out awards to these young athletes. 

 

Our healer Eric helped keep athletes healthy throughout the season and without his help we might of not gotten this far.

 

Next season we plan on doubling our success and to this day we are working on building our team to 50 plus strong so that in the 2010 season we will dominate in league, challenge in the Division and fight to the State Meet. Go Mustangs!!!!!!!!!!!!!!!!!!!

 

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Get your Kettlebell today by clicking on the Kettlebell! 

 

Kettlebells are by far the most inexpensive form of gym equipment you can use at home or anywhere on the road.  I usually carry them with me as I not only use them with my clients but I also use them for myself.

 

I use Kettlebells for both my cardio and my strength and conditioning needs.  I prefer to use them as an auxillary during my rest period between sets instead of standing and doing nothing.  Get one today and feel the power!

 

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Congratulations to Fuego Tech Crew 76

 

 

Last month was not just a rewarding month for Track & Field, it was also a rewarding month for the Fuego Tech Cadets of Crew 76 as they all succeeded in passing their physical entrance exam at the Hansen Dam of Lake View Terrace, California last month.  I had been working these warriors to the ground but the sweat and struggle these men and women went through really paid off.  The Fire Captain testing the crew said to me that it was rare to see an entire crew get through this test.  Those words were a testament to my success as a trainer and confirmed that what I had set up for these brave cadets was the right formula to help them succeed. Anthony Claustro ( Co-Founder of Fuego Tech ) had been introduced to me by Defensive Coach Villasenor of the Salesian Mustangs football team.  He had assured Anthony that I would take this crew through the right workout to get them through the physical and he was right.  Anthony was very impressed from the beginning as he saw me take them through day one. I made sure that I did what was neccessary to keep him that way. Congrats!

 

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Exercise of the Month

Kettlebell Front Squat

                                          Kettlebell Front Squat  ( Front View )                                                        Kettlebell Front Squat ( Side View )

 The Kettlebell Front Squat is a great exercise to learn how to perform a correct Squat.  Instinctively your body will tell you what to do if the weight is heavy enough.  In this case I am using a 52lb ( 24kg ) Kettlebell to perform this exercise.  I don't really have problems squatting but in order for you to get the point of what I am referring to, I have added both a front a side view Kettlebell Squat.  So what am i talking about?  Those whom can't perform a Squat correctly will instinctively stay away from the a Barbell Front Squat.  Why is this?  Sometimes it's just they never really tried asking a professional how the Squat is done correctly and with this many have never performed the Squat again after an unexpected injury.  When I was doing my internship at the South Baylo University's Traditional Chinese Medicine clinic I attended a patient whom said that he had injured his back while Squatting and interestingly enough he thought it was normal to destroy your back while performing this exercise.  I told him that it was common only because so many people do it wrong but that if done properly the risks were minimized.  I continued by explaining that the only other reason other than bad technique was an over-zealous lifter trying to lift to much weight to soon.  He was shocked and looked at me as if I was wrong about what I was saying.  After inquiring on his technique I discovered that he had been arching his back and said someone had told him he should always do that.  Ouch whom in the hell was that.  I explained and demonstrated the right technique and again he looked shocked.  Unfortunately for him it was that last time he would Squat again since he had some of his spinal discs herniate and rupture, OUCH. 

Now in regards to why this lift will help your regular Squat let's make an analysis by understanding the lift.  Start with your feet shoulder width apart and the Kettlbell in front of you and between your thighs. Do a Clean with your Kettlebell.  If you don't know how to do that than pick it up off the ground and rack it onto the triangle formed by your arm and forearm as you hold the Kettlbell with your hand and brace it against your chest.  If you don't know how to do this either than do not proceed! 

Once in the racked position holding the Kettlebell on one side, slowly Squat down by bending at your hips and leading your glutes toward the ground. This will require some counterbalancing to stabalize the weight over your center of gravity and feet.  Think of it this way, your hips should naturally drop between your legs and ankles.  Imagine you went to visit a Kindergarden school and you were asked to take a seat but the only chairs available are the ones for the kids.  You have to really sit low if you can visualize it.  Not being able to Squat this low means you've either permanently lost this motion or temporarily. You might find this difficult so you might actually want to start by using a very low plyo-box or a stepper with only one elevation.  Worst case scenario you might try putting all the risers on the stepper that are neccessary to help you sit and do several sets trying to remove one riser everytime until you are left with only the stepper.  As you Squat make sure you pinch your shoulder blades together and you look straight ahead the entire time, not down.  As you decend focus on keeping you chest up as if you were trying to show off how big your chest is.  Also, make sure you keep your back straight by extending at your lumbar and thoracic spine.  This can be observed by the side view video by pressing pause when you see me go all the way down.  You will notice that my upperbody can be seen to be parallel with my lower legs and that the angle of my hips and knees are equal.  If you were to mark the Kettlebell and draw a line the entire way as I move, you will notice that it travels vertically the entire time.  This is important because it keeps the weight as close as possible to my center of gravity and thus allows me to keep my balance.  This vertical movement can only be achieved by maintaining a straight back, chest up, looking straight ahead and keeping my feet flat on the ground.  Trust your body!  Keep your heals grounded and don't allow yourself to push from your toes or even rise to your toes.  If you start pushing with you toes and don't keep your heels grounded you will naturally start to fall foward which is not a desireable outcome. This is when proper squating starts to re-estabish itself. Think of it this way, you stay as straight as possible from your back as you descend and your body will naturally counterbalance the weight which you are holding onto in front of you.  Don't look down because this won't make the floor get any closer and it will cause you to round your back.

Another thing I like to say to my clients is to try and sit their glutes on top of there calves.  Yes, this is possible. As you start to descend try and get your butt to touch your calves.  This is accomplishing ultimate depth.  Watch young children Squat!  They do it naturally and no one has to tell them how to do it.  That is what you should be able to do.

How will all this transalate to Barbell Squats you might wonder.  I say, "Remember how it felt to Squat deep with the Kettlebell and remember everything you had to do to get it done right".  Your muscles will remember because you just told your central nervous system that its okay to send the message to squat deep to all your hip, thigh and leg muscles.  Remember the words muscle memory?  Yes it's true, muscles do remember!

Other things that will help: Wear flat shoes or just do it barefooted.  Doing this with a low plyo-box or stepper against the wall will remove the fear of falling backwards and will allow you to focus on sitting with your hips and not your knees.  The thighs will follow as the hips bend and you try to maintain an upright position.  Do this everyday so that your body memorizes this as being correct and safe as it once knew. Age is not a factor, your confidence is.  If you can convince yourself that you can do this you will do it.  Have someone watch you do it and make sure they saw these videos, too!  You can help each other by describing what is and what isn't being done.  If you find it difficult to get deeper another thing you can do is that once you get stuck in a certain position of the Squat, try rocking your hips slowly and side to side.  Doing this slow rocking motion will allow you to slowly descend by actively stretching and opening up the hips.  It is important to not let your hips exceed rise during this slow movement as it defeats the purpose.

I am amazed by the amount of people I see do a Squat incorrectly.  As a matter of fact, on one occasion when I went to the gym I was watching some guy trying to instruct the other guys he was with on how to do some kind odd looking version of the Clean and Press.  By odd I mean the version he was trying to instruct just doesn't exist because it was wrong by every means possible.  He insisted the guys keep their backs straight but even he wasn't doing it.  Imaging telling someone to keep their back straight as they squat or deadlift and yet you round your back.  This terrible visual demonstration sends the wrong message to a visual learner and certainly a confusing one to an auditory learner.  With all that being said be cautious of whom you learn from and don't look at someone performing an exercise in the gym and then assume it is correct!  Hire a professional and learn from them.  Watch and enjoy the videos!

 *Always consult with a fitness professional before attempting any of these exercises.  Always consult with a physician before starting an exercise program!