Body Composition via BIA--Why You Need One

Do you know your body fat percentage??


Bioelectrical Impedance Analysis or Bioimpedance Analysis (BIA) is a method of assessing your “body composition”—the measurement of body fat in relation to lean body mass. It is an integral part of a health and nutrition assessment.


Why Is Body Composition Important to My Health?

Research has shown that body composition is directly related to health. A normal balance of body fat is associated with good health and longevity. Excess fat in relation to lean body mass, known as altered body composition, can greatly increase your risks to cardiovascular disease, diabetes, and more. BIA fosters
early detection of an improper balance in your body composition, which allows for earlier intervention and prevention. BIA provides a measurement of fluid and body mass that can be a critical assessment tool for your current state of health.

BIA also measures your progress as you improve your health. Improving your BIA measurement, or maintaining a healthy BIA measurement, can help keep your body functioning properly for healthy
aging. Your BIA results can help guide us in creating a personalized dietary plan, including nutritional supplements when appropriate, and exercise to help you maintain optimal health and well being for a lifetime.


How Does a BIA Work?


BIA is much more sophisticated than your bathroom scale, but just as simple—and almost as quick. BIA is performed in our office with the help of a sophisticated, computerized analysis.  This analyzer “calculates” and estimates your tissue and fluid compartments—using an imperceptible electrical current passed through pads placed on your hand and foot as you lie comfortably clothed on an exam table. In just minutes,we’ll have detailed measurements to help create an effective, personalized program for you.

Follow-up Tests


We can conduct a series of follow-up BIA tests to monitor your health and measure your progress.

Guidelines for Assessment
For the most accurate results, the
following guidelines should be
followed:


1. Do not eat for 4 hours prior to
testing.


2. Do not exercise for 12 hours
prior to testing.


3. Do not consume alcohol for
24 hours prior to testing.


4. Drink at least 1 quart of water
one hour before your test.


5. Do not drink caffeine the day
of your test.


6. Do not wear pantyhose.


7. Do not put lotion on your
hands and feet.

Great Glutes in 20 Minutes!

By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chapli

1. Stability-ball Bridge with Leg Circles

Target Muscles: gluteus maximus, hamstrings, transverse abdominis
What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.
Set Up: Lie on a mat with your heels resting on top of a stability ball [A].
Action: Slowly lift your hips from the ground until your body forms a straight line [B].
For the third part of this exercise, please continue to the next slide.

2. Stability-ball Bridge with Leg Circles

Action cont'd: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.
KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.

3. Hamstring Curl with Leg Lift

Target Muscles: gluteus maximus, hamstrings
What To Do: Three sets of 10 reps on each leg.
Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, [A] then bend your opposite knee to draw the ball in toward you [B].
Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball [C]. Raise your leg back up and repeat. When your set is through, repeat with your other leg.

4. Bulgarian Split Squat with Ball

Target Muscles: gluteus maximus, quadriceps, hamstrings
What To Do: Three sets of eight to 10 reps on each leg.
Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball [A]. (Have a friend hold it steady if you are having trouble getting your balance.)
Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.
KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.

5. Stability Ball Push-Up with Hip Extension

Target Muscles: pectoralis major, gluteus maximus, transverse abdominis
What To Do: Three sets of 10 reps.
Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders [A]. Be mindful to squeeze your glutes throughout the exercise.
Action: Bend your arms to lower your chest toward the ground [B].
For the third part of this exercise, please continue to the next slide.

6. Stability Ball Push-Up with Hip Extension

Action cont'd: Extend your arms to return to the start, then lift one foot an inch or two from the ball [C]. Return to the start and repeat, alternating the lifted leg with each rep.
KEEP IN MIND: This is a difficult move that requires ample balance. If you are too wobbly, downgrade to a smaller stability ball, wedge the ball in a corner, or try it on the floor without the ball.

By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel MattheBurton; Model: Nicole Chaplin 

2. Stability-ball Bridge with Leg Circles

Action cont'd: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.

KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.

   

By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chaplin

• 
  

1. Stability-ball Bridge with Leg Circles

Target Muscles: gluteus maximus, hamstrings, transverse abdominis
What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.
Set Up: Lie on a mat with your heels resting on top of a stability ball [A].
Action: Slowly lift your hips from the ground until your body forms a straight line [B].
For the third part of this exercise, please continue to the next slide.

2. Stability-ball Bridge with Leg Circles

Action cont'd: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.
KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.

3. Hamstring Curl with Leg Lift

Target Muscles: gluteus maximus, hamstrings
What To Do: Three sets of 10 reps on each leg.
Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, [A] then bend your opposite knee to draw the ball in toward you [B].
Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball [C]. Raise your leg back up and repeat. When your set is through, repeat with your other leg.

By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chaplin

Target Muscles: gluteus maximus, quadriceps, hamstrings
What To Do: Three sets of eight to 10 reps on each leg.
Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball [A]. (Have a friend hold it steady if you are having trouble getting your balance.)
Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.
KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.

By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chaplin

• 5. Stability Ball Push-Up with Hip Extension

  
  Target Muscles: pectoralis major, gluteus maximus, transverse abdominis
  What To Do: Three sets of 10 reps.
  Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders [A]. Be mindful to squeeze your glutes throughout the exercise.
  Action: Bend your arms to lower your chest toward the ground [B].
  For the third part of this exercise, please continue to the next slide.
  
  
  
  
  
  

  By: Rachel Crocker; Photography by: Paul Buceta; Hair & Makeup: Valeria Nova; Styling: Rachel Matthews-Burton; Model: Nicole Chaplin

  • 
    

  1. Stability-ball Bridge with Leg Circles

  
  Target Muscles: gluteus maximus, hamstrings, transverse abdominis
  What To Do: Three sets of 20 reps (10 circles in each direction) on each leg.
  Set Up: Lie on a mat with your heels resting on top of a stability ball [A].
  Action: Slowly lift your hips from the ground until your body forms a straight line [B].
  For the third part of this exercise, please continue to the next slide.

  2. Stability-ball Bridge with Leg Circles

  
  Action cont'd: Next, raise one leg, pointing your toes toward the ceiling, and circle your leg 10 times to the right, then ten times to the left. Return your heel to the ball, then raise your other leg and repeat. When you are through, lower your hips and rest before starting your next set.
  KEEP IN MIND: Keep your circling leg pointing right up at the ceiling; don’t let it drop on an angle.

  3. Hamstring Curl with Leg Lift

  
  Target Muscles: gluteus maximus, hamstrings
  What To Do: Three sets of 10 reps on each leg.
  Set Up: Lie faceup on the floor with your arms at your sides, heels on top of a stability ball. Lift your hips from the floor and raise one foot from the ball, pointing your toes to the ceiling, [A] then bend your opposite knee to draw the ball in toward you [B].
  Action: Slowly lower your raised leg until it is an inch or two from the surface of the ball [C]. Raise your leg back up and repeat. When your set is through, repeat with your other leg.

  4. Bulgarian Split Squat with Ball

  
  Target Muscles: gluteus maximus, quadriceps, hamstrings
  What To Do: Three sets of eight to 10 reps on each leg.
  Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball [A]. (Have a friend hold it steady if you are having trouble getting your balance.)
  Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.
  KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.

  5. Stability Ball Push-Up with Hip Extension

  
  Target Muscles: pectoralis major, gluteus maximus, transverse abdominis
  What To Do: Three sets of 10 reps.
  Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders [A]. Be mindful to squeeze your glutes throughout the exercise.
  Action: Bend your arms to lower your chest toward the ground [B].
  For the third part of this exercise, please continue to the next slide.

  6. Stability Ball Push-Up with Hip Extension

  
  
  Action cont'd: Extend your arms to return to the start, then lift one foot an inch or two from the ball [C]. Return to the start and repeat, alternating the lifted leg with each rep.
  KEEP IN MIND: This is a difficult move that requires ample balance. If you are too wobbly, downgrade to a smaller stability ball, wedge the ball in a corner, or try it on the floor without the ball.
  • 
    

4. Bulgarian Split Squat with Ball

Target Muscles: gluteus maximus, quadriceps, hamstrings
What To Do: Three sets of eight to 10 reps on each leg.
Set Up: Stand in front of a stability ball. Extend one leg behind you and place the top of your foot on the ball [A]. (Have a friend hold it steady if you are having trouble getting your balance.)
Action: Bend your front knee to lower your body toward the ground [B]. Press through your heel to return to the start, then repeat. Once your set is through, repeat with your other foot on the ball.
KEEP IN MIND: If you find it difficult to stay upright, ditch the ball and use a bench instead.

5. Stability Ball Push-Up with Hip Extension

Target Muscles: pectoralis major, gluteus maximus, transverse abdominis
What To Do: Three sets of 10 reps.
Set Up: Get into a push-up position with your feet on the ball, hands on the mat underneath your shoulders [A]. Be mindful to squeeze your glutes throughout the exercise.
Action: Bend your arms to lower your chest toward the ground [B].
For the third part of this exercise, please continue to the next slide.

6. Stability Ball Push-Up with Hip Extension

Action cont'd: Extend your arms to return to the start, then lift one foot an inch or two from the ball [C]. Return to the start and repeat, alternating the lifted leg with each rep.
KEEP IN MIND: This is a difficult move that requires ample balance. If you are too wobbly, downgrade to a smaller stability ball, wedge the ball in a corner, or try it on the floor without the ball.

8-minute no-crunch abs

http://oxygenmag.com/Training/Articles/8-minute-no-crunch-abs.aspx

Red Pepper Chick Pea Salad

Ingredients:

• 2 15-oz cans chickpeas
• 3 red bell peppers, finely diced
• 1 cup cilantro, chopped (about 1 bunch)
• 1 cup flat-leaf parsley, chopped (about ½ bunch)
• 3 cloves garlic, minced
• 1 tbsp olive oil
• Juice of 1 lemon
• Dash sea salt and freshly ground pepper

Instructions:

1. Rinse chickpeas thoroughly to remove excess sodium.
2. Toss together all ingredients in a large mixing bowl.
3. Chill for at least 2 hours in the fridge to allow flavors to meld

Heirloom Tomato and White Bean Salad with Chicken

Ingredients:

• 4 oz boneless, skinless chicken breast
• 1/4 cup Herb Marinade (see bonus recipe below)
• 2 cups mesclun greens, rinsed
• ½ cup navy beans, rinsed
• 6 fresh basil leaves, chiffonade (stack leaves and cut into small ribbons)
• 2 tbsp Herb Marinade, reserved for dressing
• 1 heirloom tomato, coarsely diced

Instructions:

1. Prepare marinade.
2. Pound chicken with a mallet to flatten. Place in a small bowl. Cover with ¼ cup marinade, plus enough water to cover chicken completely. Cover bowl with plastic wrap and refrigerate for 30 to 60 minutes.
3. Heat a medium skillet on medium-high heat. Add chicken and marinade to the skillet and cook until chicken is no longer pink inside, about 15 minutes.
4. Place washed greens on a dinner plate. Top with beans.
5. Remove chicken from skillet. Set on a cutting board and slice into thin strips. Place atop greens and beans. Sprinkle with basil leaves and reserved marinade.
6. Place heirloom tomatoes around the plate. Serve.

Nutrients per serving (about 3 cups):

Calories: 386, Total Fats: 12 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 66 mg, Sodium: 535 mg, Total Carbohydrates: 35 g, Dietary Fiber: 10 g, Sugars: 7 g, Protein: 36 g, Iron: 5 mg

Cost:

$5.78 per servingSHOPPING TIP: If the greens look wilted, ask the farmer for a fresher bunch. Chances are, they’ll have more to offer if it’s early in the day.
This marinade is a great way to use up all of your herbs!




Herb Marinade
Ready in 5 minutes • Makes 9 servings

Ingredients:

• 1/2 cup lemon juice (about 3 lemons)
• 2 tbsp olive oil
• 2 tbsp low-sodium soy sauce
• 2 tbsp water
• 1/4 cup fresh basil, chopped
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh dill, chopped
• 4 cloves garlic, minced
• 1/4 tsp freshly ground black pepper

Instructions:

1. Blend all ingredients in a blender. Pour into a mason jar to store. Use as a dressing or protein marinade. One serving equals two tablespoons

No More Boring Cardio

Photography by: Stewart Volland; Model: Melissa Pittman; Hair & Makeup: Nancy Jambazian; Styling: Julia Perry

Photography by: Stewart Volland; Model: Melissa Pittman; Hair & Makeup: Nancy Jambazian; Styling: Julia Perry

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  Photography by: Stewart Volland; Model: Melissa Pittman; Hair & Makeup: Nancy Jambazian; Styling: Julia Perry
  • 
    
    
  
  Photography by: Stewart Volland; Model: Melissa Pittman; Hair & Makeup: Nancy Jambazian; Styling: Julia Perry

  • 
    Photography by: Stewart Volland; Model: Melissa Pittman; Hair & Makeup: Nancy Jambazian; Styling: Julia Perry

Love Your Legs

POP SQUAT
Target Muscles: gluteus maximus, quadriceps

Set up: Begin in a squat position, feet wider than hip-width apart and hands on hips. Don’t allow the knee to extend past the toes [A].
Action: Jump in the air with your toes pointing out [B]. Land into the squat, knees at a 90-degree angle, and squeeze your butt tight. Do four sets of 15 reps

Get Lean Legs

http://www.oxygenmag.com/Training/Articles/Get-Lean-Legs.aspx

Got 12 minutes?

Then you’ve got enough time to get in a killer workout.

    

Microblogging sites like Twitter prove on a daily basis that we live in a society built upon the “quicker-is-better” mentality. Fortunately for the time-pressed among us (isn’t that everyone?), this belief may actually be true when it comes to exercise. In fact, when it comes to workouts, speedy bouts can be just as effective as longer ones, if not more so.

The Science

Ever heard of EPOC? It stands for “excess post-exercise oxygen consumption,” and it refers to the process your body goes through postworkout to return to its preworkout state – and the higher it is, the more calories you’ll burn even after you’re done sweating it out. Here’s the thing: high-intensity exercise elicits more EPOC than slower, drawn-out exercise (think: running a marathon). Since you can’t keep up a vigorous intensity for very long, short but tough workouts are where it’s at if you want results fast.

Easy-to-Follow Routine

The intervals in this workout will up your EPOC with only two pairs of light- to medium-weight hexagonal dumbbells (for stability when you are on the floor, like in the weighted burpees and plank rows) and a mat. Do it two to three times per week, leaving at least 48 hours of rest between bouts and supplementing it with total-body resistance workouts and less-strenuous cardio sessions.

Workout To Go: Your 12-minute Fix*

Exercise #1: Weighted jump squat
How to: Hold dumbbells at your sides, lower into a squat, then jump into the air.
Reps/time: 15–20 reps

Exercise #2: Mountain climber
How to: Get into a push-up position and rapidly alternate bringing your knees in towards your chest.
Reps/time: 30 seconds

Exercise #3: Glutes bridge with alternating chest press
How to: Lie on your back with feet flat on the floor and a weight in each hand. Lift your hips from the ground, and alternate pressing the weights up.
Reps/time: 15 reps (each arm)

Exercise #4: Weighted burpee
How to: Hold a weight in each hand. Squat down, place the weights on the ground (still holding them), then jump your feet behind you to come into a push-up position. Reverse the move to stand.
Reps/time: 12–15 reps

Exercise #5: Extended-arm plank with row
How to: Get into a push-up position with your feet wide and each hand grasping a weight on the floor. Alternate rowing each arm up.
Reps/time: 12 reps (each arm)

Exercise #6: Invisible jump rope
How to: Jump quickly on the balls of your feet, turning your arms as though skipping, keeping your elbows tight to your sides.
Reps/time: 30 seconds
*Move right from one exercise to the next. When you reach the end, rest for 90 seconds, then repeat twice from the top.



By Rachel Crocker

How To Get Fit Without Using a Gym

ElaElastic Bands or Tubesstic Bands or Tube

Why they're useful:  They provide resistance training for strength and toning muscles.  And they can help you target hard-to-hit muscles, like the rotator cuff in your shoulder.

Shopping tip:  Opt for bands or tubes with different tension(they're often sold as sets), so you can vary the resistance.

Price:  $8 and up



Exercise Mat


Why they're useful:  The extra cushioning is helpful for exercise done on the floor, such as crunches, push-ups, stretches, or yoga.

Shopping tip: Choose one that's hypoallergenic, east to clean, and well padded.

Price: $20 or less      


Free Weights


Why they're useful:  They're a versatile tool for toning your muscles.  You can work everything from your shoulders to your legs.

Shopping tip:  Buy at least two sets--a lighter set for your arms and shoulders and heavier for your back, chest, and legs.  You should be able to lift the weight 10-15 times.

Price:  About $10 to $60 a pair.                        







Heart Rate Monitor


Why they're useful:  It can help you track the intensity of your workout and make sure you don't go too far outside your target zone.


Shopping tip:   The Timex Personal Trainer 5G971 and the Omron HR100C  work well.

Price:  $40 to $50





           










Jump Rope




Why it's useful:  It's an instant cardio workout.  Turn on your favorite TV show or music and see if you can jump rope for 15minutes, taking breaks as needed.

Shopping tip:  Pick a jump rope with nonslip foam handles.  Find the best length by stepping in the middle of it.  The handles should reach between your armpits and shoulders.

Price:  $6 and up.  

Kettlebell




Why it's useful:  When used properly, swinging this mini cannonball helps you burn calories and builds lean muscle, including your abs, arms, glutes, legs, and shoulders

Shopping tip: Start lighter if you're new to this type of workout. Women can start with a weight of 8 to 15 pounds; men with 15 to 25 pounds.

Price:  About $20 and up



Stability Ball


Why it's useful:  This inflatable ball can be used for exercises to improve your balance and help build up your core strength.  It can also be used to tone your upper body, glutes, and legs.


Shopping tip:   Try a 45-cm ball if your under 5 feet tall, a 55-cm if your 61 inches to 67 inches, and a 65-cm ball if you're taller.

Price:  About $30