Jennifer Henderson

Jake, my son, has always been a bit of a natural martial artist and by that I mean, stealing moves from Naruto smashing them together with a bit of Power Rangers and adding a dash of Ninja Turtles which resulted in something that looked more like a string of high kicks, punches, and dance spins.  It looked pretty good for someone who had been trained by cartoon characters. 

It wasn’t until we saw Kung Fu Panda that real martial arts training became a reality.  We received a free trial and after one class we were hooked.  After visiting a few schools and programs, we found our martial arts home at United States Taekwondo Academy in Richardson.  I dare say that “shopping” for a martial arts school is not unlike searching for the right church/place of worship, neighborhood, school, hairdresser, sorority/fraternity, gym, etc.  It’s very personal and the environment plays a huge part in your level of comfort and your ability to train. 

Jake and I happened upon the Academy one afternoon last July when we were out for a bike ride and ice cream.  We popped in and met Instructor Rico.  We were immediately greeted with a warm welcome and information that would have Jake in class later that afternoon.  I joined Jake shortly thereafter and we became members of the Black Belt Club setting our sights on becoming black belts within three years.  We are approaching our first year anniversary and what a quick year it has been.  We’ve learned so much and still have so much more to learn.  It is such an incredible journey and here’s why…

When the dog bites, when the bee stings… and a dozen other things that aren’t your favorite… that’s what summer brings along with all the fun and sun.  There’s little chance that you will be able to avoid all of the medical mishaps that come with summer.  Some are more severe than others, but with some patience and a little know-how you can treat most of the issues on the spot effectively.

The key to success here is to know ahead of time what to do and to have a 1^st aid kit prepared with all that you might need.  We have compiled a list of some (but not ALL) summertime 1^st aid situations and the quick remedy.  We have also included a checklist for your first aid kit.  Buy one and beef it up or just assemble the supplies you need in a handy plastic tote or used cookie tin.

savour... preparedness

There is no doubt that rowing is beneficial to your health.  It is no wonder that many marathoners turn to rowing as part of their off season conditioning.  Outdoor rowing has the added benefit of being outside, but there is much to gain from using an indoor rower, as well.  

To be clear, participating in any safe exercise is a step in the right direction.  However, rowing may have some distinct advantages over some other forms of exercise.  Some aspects that set it apart:

• It is an overall body workout.  Many other machines do not offer the level of body involvement that rowing does.
• It burns MUCHO calories… for most, it is somewhere between 500-800 per hour.
• Even with all of that moving, it is a very low impact exercise.  This is perfect for those with sensitive joints.
• Your arms move repeatedly back and forth.  This is terrific for heart and lung health.

While a rower is one of the most underused pieces of equipment at the fitness center, it is arguably one of the most valuable.  With regular use, you WILL experience toning… and have the added benefit of a cardio workout.  If performed correctly, the majority of the effort is exerted by the lower body.  Only 15-20% of the exercise is performed by the upper body, but that is enough to see results.  The core stays engaged throughout.

savour... still waters

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Today we continue our Man Week celebration in anticipation of Father’s Day.  We hope you will find this useful for yourself or pass it along to someone who might.  At the very least, you might be inspired for your gift purchase (new shaving equipment).

Shaving is something of rite of passage for a man.  At some point, every man shaves for the first time… and then forever more.  There was a time when the ritual of shaving was passed from father to son ceremoniously.  That appears to have changed over the years along with the tools we use.  Now, most men race through shaving each morning, dragging a blade over their face in a hurry to beat traffic.

Here we have outlined a few of the tools you need and a basic guide to follow for a good, clean shave.

savour… morning rituals

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It is estimated that over 60% of Americans are sleep deprived.  It’s no wonder.  Gone are the days of kindergarten naps or 20 winks between college classes.  Our culture in America means adults work a full day through and often times napping is associated with illness or laziness.

There are numerous studies which conclude that napping is beneficial to our overall health and productivity.  Some forward thinking companies have taken that fact to heart and created nap zones where employees can feel free to take a quick nap without recrimination.  Trading 20-30 minutes of time at a desk for several more hours of improved productivity may just be the best business choice they ever make.  Take a look at some of the famous folks who are noted for their napping habit:

• John F. Kennedy            Lyndon B. Johnson
• Thomas Edison              Napoleon Bonaparte
• Johannes Brahms          Ronald Reagan             
• Albert Einstein               Leonardo Da Vinci         
• Winston Churchill           John D. Rockefeller       
• Gene Autry                    Eleanor Roosevelt         
• Bill Clinton                     Lance Armstrong          
• Salvador Dali                 Sylvester Stallone
• Johannes Brahms          Nicola Tesla

Among the benefits that you can expect to receive for your napping routine are less stress, improved memory, increased alertness, increased creativity, and less sleepiness.  Some studies show that you may even be more motivated to exercise.  At the very least you will avoid the midday slump and may make up for some tossing and turning from the previous night.  With heart disease at the top of the list of causes of death in the US, you will be glad to know that napping may also reduce that risk.  In countries where siestas are common, the levels of heart disease tend to be lower. 

So how do you get in a good cat nap or power nap?  Consider the following: 

• Accept why you are doing it.  Napping will make you much more productive when you wake.
• Avoid late afternoon naps.  Our natural rhythms make it more likely for you to fall into a very deep sleep during this time.  The result will be a foggy afternoon.  Shoot for late morning or just after lunch.
• Avoid caffeine, sugars, and fats close to nap time.
• Find a place conducive to napping.  Avoid distractions such as passersby and telephones.
• Make it dark by finding a dark spot or wearing a sleep mask.
• Your body temperature may drop even in a 20 minute power nap.  Have a blanket handy if necessary.
• Set an alarm.

savour… ZZzzzzzzz

When I was a younger man getting protein to fuel my workouts was challenging.  It was typically wrapped in other less desirable ingredients and added flavors to compensate for bad flavor.  There were only a few manufacturers and their product lines were limited.  If you wanted to find these products you had to visit a health food store.

Today protein is everywhere.  It has gone mainstream and is showing up on grocery shelves around the country.  As we continue to discover the merits of this product in terms of muscle building and fat loss, we can expect to see even more advances.

There is no doubt that protein helps build muscle, but research indicates that different types of proteins have different benefits.  Getting your protein from a variety of sources is a key consideration.  Be sure to get plenty of your protein supply from food sources and supplement with powders.

Because of its popularity and potential sales power, many manufacturers have begun producing full lines of protein.  With the many manufacturers and varieties of proteins available choosing one can become overwhelming.  Here we offer you a quick guide to help in your decision making.

savour… fitness fuel

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Today we are switching gears and bringing back a little fitness info to the Nest.  For those of you who know me and have been following along, you already know how strongly I feel about a fit mind and body.  There is too much of life to enjoy to be sidelined by preventable illness or injury.

Our focus today is core strengthening.  This has become somewhat of a buzz word recently, but this concept has been used by athletes and coaches for years.  The ideology is simple... a strong core allows the transfer of energy to the smaller body parts that do the majority of the work.

Don’t think it’s for you?  It is.  Everyone (any age) can benefit from a stronger core.  As a reward for your efforts you will get better body control, better balance, better stability, reduced risk of injury, and overall improved performance.

savour... physical fitness

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