A Bench & Ball Kind of Day: Arms & Glutes

A Bench & Ball Kind of Day: Arms & Glutes

The medicine ball, the exercise ball, and the bench are widely used pieces of equipment because there is a variety of exercises you can do with them to work any part of the body.  Whether you consider yourself a workout beginner, or if you’ve been hitting the gym for decades, these items are must haves in your “workout closet.”

Today we’re focusing on a laundry list of exercises that work different parts of the body, while keeping you on your toes – literally.  This workout only includes one set of exercises that you’ll perform two times through.

Note that many of these exercises involve sitting on an exercise ball. Sit on this type of ball with both feet firmly placed on the floor, hip-width apart or wider. Keep your back straight and your head aligned with your spine. Maintain this position on the ball throughout each exercise.]

 

Focus: Biceps, Triceps, Shoulders, Glutes, Core

Time: 45 minutes

Warm Up: Five minutes of cardio

Set (repeated two times)

Toe Taps

  • Equipment: Medicine Ball
  • Reps: 50 per set
  • Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place

Bicep Curls

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 25 per set
  • Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
  • Tips & Tricks: Keep the back straight, bend the arms to meet the shoulders and straighten completely with each repetition

Shoulder Press

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 25 per set
  • Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
  • Tips & Tricks: Keep the back straight; on each repetition, bring arms perpendicular to shoulders (but not lower) before pressing up                                                               

Overhead Tricep Extensions

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 25 per set
  • Weight: Start with 15 lbs. or more; increase weight by 10 lbs. one the second set
  • Tips & Tricks: Hold a dumbbell with both hands wrapped around the dumbbell handle; keep elbows pointing forward and straight, but not locked

Shoulder Raises

  • Equipment: Exercise Ball; Dumbbells
  • Reps: 20 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5 lbs. on the second set
  • Tips & Tricks: Keep the arms straight out to your sides as you slowly lift and lower the weights (do not lift more than a foot up)

Full Sit Ups With Ball

  • Equipment: Exercise Ball
  • Reps: 20 per set
  • Tips & Tricks: Lie flat on your back; bend the knees and place the legs over the ball; extend arms to touch the toes as you roll up

Fire Hydrants

  • Equipment: Bench
  • Reps: 20 per side
  • Tips & Tricks: Position yourself on your hands and knees on the bench; lift one leg straight out to the side and back down, keeping the knee bent; do not allow the leg to extend past the hip

Side Leg Kicks

  • Equipment: Bench
  • Reps: 20 per side
  • Tips & Tricks: Position yourself on your hands and knees on the bench; lift on leg straight out to the side and kick forward, keeping the leg straight

Back Leg Kicks

  • Equipment: Bench
  • Reps: 20 per side
  • Tips & Tricks: Position yourself on your hands and knees on the bench; kick one leg straight out behind you and slowly bring forward

Backwards Lunges with Press

  • Equipment: Dumbbells
  • Reps: 25 per set
  • Tips & Tricks: Lunge backwards while simultaneously pressing upwards; be sure to keep the back knee two inches off the floor as you lunge

This is a great workout to focus on your arms and the glutes, and finish with an exercise that puts focus on both.

Looking for more? Want to get access to over 6,000 workouts like this? Book an appointment with Body By Fadi today and discover what all the program has to offer.

 

 

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Let’s Superset! Chest and Back

Let’s Superset! Chest and Back

Welcome to Body by Fadi’s workout of the day, where we will give you the tools you need to complete a strategic workout with tips and tricks along the way to help you succeed!

Today, we’re focusing on chest and back supersets. A superset is where you perform two or more exercises back-to-back without rest. You can perform a superset that focuses o

n the same body part, or opposing body parts – such as chest and back.

A chest and back superset is effective because most chest exercises are pushing movements and most back exercises are pulling movements. So the muscles are alternately resting and working, which allows both muscles to work longer and increases effectiveness.

Check out the superset workout below!

Focus: Chest and Back

Time: 30 minutes

Superset 1

4 Sets

Barbell Chest Press, Walking Lunges, Standing Trunk Rotation, Lateral Pulldown with Squat

Barbell Chest Press

  • Equipment: Pulley Machine
  • Reps: 20, 20, 15, 10
  • Weight: Start with a manageable weight for the first 20 reps; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep elbows in line with the wrists; focus on isolating your pectoral muscles as you push upwards

Walking Lunges

  • Equipment: Free weights
  • Reps: 30 lunges per set
  • Weight: Start with a set of dumbbells at a manageable weight; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Hold the weights straight down next to your sides; make sure that your knees do not extend over your ankles as you lunge

Standing Trunk Rotation

  • Equipment: Cable (grasp the handle with both hands, arms fully extended)
  • Reps: 15 per side, per rep
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep your eyes focused on the handle and your hips locked forward as you rotate

Lateral Pulldown in Squat Position

  • Equipment: Pulley Machine
  • Reps: 15 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep the arms and back straight; focus on isolating your lateral muscles as you pull down

Superset 2

3 Sets

Incline Receptacle Chest Press, Squat Row, Single Leg Lunges, Vertical Chest Press

Incline Receptacle Chest Press

  • Equipment Bench; free weights
  • Reps: 15 per arm, per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Keep wrists in line with elbows and elbows in line with shoulders; slowly straighten and lower one arm at a time

Squat Row

  • Equipment Pulley Machine
  • Reps: 20 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Stand back until you have enough resistance on the cable; make sure thighs are parallel to the ground

Single Leg Lunges

  • Equipment Bench
  • Reps: 15 per set
  • Weight: None
  • Tips & Tricks: Due to the angle of the exercise; it’s okay for your knees to extend over your ankles when performing the lunge; focus your eyes straight ahead – this will keep your back straight

Vertical Chest Press

  • Equipment Bench
  • Reps: 15 per set
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs after each set
  • Tips & Tricks: Isolate the inner pectoral muscles as you pull your arms to center

That’s it for today’s workout! Be on the lookout for more weekly workouts. Want to get access to more workouts like this? How about over 6,000 workouts? Book an appointment with Body By Fadi today and discover what all the program has to offer.

 

 

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World Cup 2014 Soccer Series Part 2: Physical Training

World Cup 2014 Soccer Series Part 2: Physical Training

soccer training

  This is our second installment of our World Cup Series. You may recall World Cup Series Part 1 dealt with History.  Here we like to focus on training your body.  

How to Train Like A Soccer Player

Soccer players are always moving up and down the field, so they need to be fast on their feet, able to endure long periods of time without any rest, and physically strong. Instead of focusing purely on size, they need to focus on areas such as full body strength, improving balance and overall endurance conditioning. For soccer players, they need to focus on exercises which will help them increase their speed, power and build up their core muscles. Our program is designed to cover every facet necessary to help you become a world class World Cup champion.

Getting Warmed Up

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Before you start truly working out, it is important that you warm up. Warming up the body gets your muscles loose and relaxed while making sure that your blood is really pumping. Warming up the body is like stretching before a long run … you just need to do it; otherwise, you could really hurt yourself.

Our dynamic warm-up routine is designed to maximize your blood flow, increase your heart rate, increase your range of motion and prepare the body for a strenuous workout.

  Plyometrics

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For soccer players, having explosive power and speed is an absolute must have. One of the best ways to increase your EXPLOSIVE power and speed is through Plyometrics. Plyometric exercises do not rely on heavy, bulky weights; rather, they are built off of bodyweight exercises and possible some static equipment. Plyometric exercises focus on quick, explosive movements such as lunging, jumping and stopping. These exercises can be dangerous if performed improperly, which is why it is important to have an experienced personal trainer working one-on-one with you. Our Plyometric program will help you develop plenty of EXPLOSIVE power and speed quickly, and safely, without wasting time in other less effective workout sets.

Strength Training

 There are four types of strength training programs for soccer players; they are:

  1. Off-Season Training: Focuses on building up your functional strength.
  2. Off-Season / Pre-Season Training: Focuses on maximizing your functional strength.
  3. Strength Training and Endurance: Focuses on building up your muscular endurance.
  4. In-Season Maintenance: Focuses on keeping your body in full working order.

 soccer1

Our soccer conditioning program will help you develop speed, strength, endurance and agility; all of these factors play a big part in becoming a World Cup champion. Schedule an appointment  with one of our trainers like Fadi Malouf, or Scott Black, and David Baldovin .

 Stay tuned for part 3 as we look  into Nutritional Training 

World Class Athletes Celebrities Who Can Relate

 With intense training, drive and determination, it is possible to be a fantastic soccer player like David Beckham, Ronaldo,  Lionel Messi,  Zinedine Zidane,  Mamadona, Mia Hamm, Abby Wmbach, Marta, Christine Sinclair, Kristine Lilly.  Along with those famous players, some celebrities have been known to kick around a ball, Gilles Marini, Anthony La Paglia, Chris Harrison, Maksim Cherkovski, Tony Hawk, Kerri Walsh, Misty May-Treanner, Britney Spears, and Brandon Roth.

 

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Body By Fadi Client Success Story Robin Tanis

Body By Fadi Client Success Story Robin Tanis

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Robin Tanis

    Who is Robin Tanis?

 

Hello gang this is Fadi Malouf of Body By Fadi  here to share with you an interview with one of my favorite clients, Robin Tanis.

The main objective with this is to highlight her success first of all, get some tips about her lifestyle, and how she was able to accomplish her goals. With a little bit of luck somebody will read this and they will be inspired to do the same thing for themselves.

    Robin stands 5 foot 3 inches tall and is 58 years young. She is a married mother of two, and grandmother of three with another on the way. She is Head Librarian at Saint Pius X Catholic High School here in Atlanta Georgia. With all the technology over the past 24 years she is finding more and more time in front of the computer and less time teaching. She started her fitness journey about ten years ago lifting weights but never really made any progress until about 4 years ago.

          

Enough is Enough…

“I finally said enough is enough. I was over 200 pounds. I found the book “Eat Clean Diet Recharged” by Tosca Reno.  It became  my bible, and how I started getting off processed food.”

When I asked her thoughts on if it was expensive for her to eliminate processed food (because there are many people out there say that it costs more to eat healthily)

Robin explained it like this ” Well yeah, but I think it is a wash. You’re buying more fresh one-ingredient foods which may be more expensive, I do buy very lean cuts of meat. But I am not buying bags of chips or soda pop or frozen dinners or anything like that. So I think it all evens out in the long run. Plus I never get sick, so I save on Doctor bills!”

Alright so I guess maybe a little bit more but you can save a lot on insurance. Best insurance policy out there!!

 Getting Help From Body By Fadi.   

She lost 55 pounds on her own by getting off processed foods, exercise (cardio and weight lifting), and counting calories. She first started going to Body By Fadi  in 2010. I was working with her to lose the last 15 pounds. She lost it rather quickly, then a series of misfortunes; her mom passing away and a back injury occurred. She stopped and got into bad habits and over that period she managed to gain that 15 lbs back. That’s when in February 2014 she came back to get going in the right direction again.

Hard Working Robin

Hard Working Robin

Robin explains, that since she came back she has been going to the gym every day.

      “I might take off one day a week.  I spend an hour a day doing cardio then I lift three days a week for an hour” however prior to that she explains ” I was doing at least five days at the gym, but never stopped lifting over the 10 years years. I have always been lifting”

 What is Your Secret Robin?

 “There is no secret just diet and exercise. It was not until I changed my diet that I started to lose weight. I have been dieting for years and years I was not losing the weight. Then something clicked. As soon as I made that lifestyle change with nutrition that’s when the weight started coming off. The book that resonated for me “Eat Clean Diet Recharged” by Tosca Reno I recommend to everyone. I always had it with me” she told me.

Her Biggest Takeaway.

Her biggest takeaway that she can share with others about the book is just to get off processed foods, eat real foods, and smaller, more frequent meals.  Pretty simple, right?

 Taking Care Of Others, Don’t Forget Yourself!

” I was overweight all my life. I was a grazer, being a mom and a wife I was taking care of everybody else and not taking care of myself”.

I work with a lot of moms; they are the people with the biggest heart and know what the key is to everybody else except yourself. The biggest heroes never go unrecognized. Me and the team at Body by Fadi thank you, and appreciate it. I know just with conversations I have had with my own mother about getting on a treadmill.

  Well  Worth The Investment?

” I had been spending six hundred dollars a month on training, which I have cut way back on, since my husband and I are preparing for retirement. It can get expensive, but it’s been worth it and I love it. I have cut back and am starting to take ownership of my training. When you start to own it, I think that’s the best thing. It’s a bigger commitment, because there’s nobody waiting for you at the gym. You HAVE to do it on your own. You must be self-motivating and the results are worth it”

Robin wants to go down another five pounds. She is very happy with the way her upper body looks but the lower body as she claims needs some work,

“I am going to work hard and do my best.” she told me

Did you think you could take off the 55 pounds originally?

robin2

Robin Making It happen

 
 
 
 “Once I got it going yes, most definitely. I like what I’m doing, I like what I am eating, and my exercise.  People comment on how disciplined I am, but I don’t see it that way,  it’s just what I do.”
 
 
 
 
 
 
 
 
 
 
Robin at the gym

Robin at the gym

  
 

As seen in this picture Robin’s top half is jacked up, arms, shoulders, chest, abs. She looks amazing,  her lower body looks great as well but not to her liking

Robin states. “I know I’m strong down there but I can’t see muscle”   She is heading in that direction.

                   

 

 

 

What Does Robin Think of Fadi and Body By Fadi?

   ” What’s motivating for me is your enthusiasm and your knowledge. When I come down to see you every Monday at 6:30 in the morning, it’s good for me. You hold me accountable. It gets me pumped up for the week. That’s why I came back to you. You have the nutrition piece which I know is the key to the whole thing. You did it for me the first time, and you did for me again. I can tell that you care. It’s not just for me, it’s with everybody. You’re just up all the time you have a genuine caring attitude about everybody.”

Thank you Robin! That made me smile from ear to ear. You should see me when I am by myself I’m all depressed and eating bon- bons every day. LOL. But seriously, I appreciate that.

 Nutrition Guidance and Fitness Workouts.

 Robin and I  have not done much weight training together. I gave her a few custom routines back when she started up again. All we have done is tweaked her nutrition and give her some direction on what to do on her own in training. Robin says she feels like she could do more things on her own more than before, and that saves her a ton of money. I know people have said that it can be expensive, and if you work directly with me yes, it may get expensive but the new programs that the Body By Fadi team and I have created make it affordable for everyone to use.

Robin and Coach Scott Black..

Robin also likes talking nutrition with Coach Scott Black. “He is very responsive, very knowledgeable and he knows quite a bit on nutrition. Since February I drink a protein smoothie he recommended for breakfast every morning. He has a great book out called “Living In High Speed” that is full of delicious smoothie recipes.”

Food Preparation.

Robin feels another thing that leads to success is preparing your food ahead of time.  That way, you always have something in your refrigerator ready to go.

 “Typically on a Sunday I  spend maybe an hour or two doing what I call passive cooking. Get some chicken breast out. Put some seasoning on it throw it in the oven and walk away. Vegetables you can pre-cook. Meats I always have ready to go. I make an egg casserole for my second breakfast.”
homemade breakfast     I’ve seen some of those meals she posts on Facebook. They look fantastic. Often I get hungry and need to eat after I see them. She brings me a few treats when we meet on Monday mornings. Who can resist free healthy homemade food? Her day starts early in the morning, so she takes her smoothie along with her morning snack, lunch, and afternoon snack .                                                                           

 

Robin and Tracking.

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Robin is a pro at tracking. She calls herself obsessive compulsive about it. She uses the MyfitnessPal app. which is very easy to use, and she loves it.

For her, it’s more planning than tracking. She will plug in her food for the next day. She wants to make sure it fits her nutritional needs. Then she knows exactly where her nutrition stands and what she is eating the next day. Less stress. It’s all in there It helps her stay organized.

 

 

What’s Next?

Okay so Robin was up to 205lbs then lost 55 pounds on her own following the book ”Eat Clean Diet Recharged”.

So that that put you at a 155 pounds, and now you’re at 134.5. Whats next?

Robin said, “My next goal is 128, and I just finished talking with Scott.  He adjusted my calories and proteins and that’s the plan for now.”

She is on an 1150 calorie plan for now, however, we are working on upping that soon. And I am sure Robin is looking forward to that!

We have been carb cycling; three days high protein and the fourth day is high carb. Then we start the cycle again.

Why are you doing this?

“I was extremely motivated to get back to what I call my fighting weight, it’s not been hard really. When you see your weight and the inches come off it’s very motivating”

Making a Lifestyle Change..

There you have it gang. Robin Tanis losing an astonishing 70.5 pounds and six more to go which she hopes to reach soon. She does not set goal dates and explains why.

“I do not like to set goal dates because I never meet them. It’s not just about hitting the goal by a certain date. That’s part of it but in the long run you are making a lifestyle change. It’s not a diet that you’re going to go off and gain it all back. It’s something you can sustain for life.”

Moving Forward.

As long as we’re moving forward making changes we are all pretty happy with that. People think that it is just in the losing weight, but you’re losing body fat and you’re maintaining lean muscle mass. What I like to see is that a person is losing inches in the thighs and areas like that. That is a tell- tale sign that you’re losing body fat, not muscle. Also, you’re able to eat a little bit more. That’s what Robin and I are going to work on next: Getting her calories up, while sustaining and continuing to drop inches, and possibly weight, as well. That’s yet another sign when you’re able to eat a lot more without having to gain body fat.

Thank You Robin and Congratulations!!

Robin Now

Robin Now

Robin again thank you so much for sharing your journey, and we’re looking forward to you hitting your goal marker at 128. You are living the lifestyle, you are happy, and that makes me happy. Awesome job and congratulations!

  

 Celebrities Who Can Relate.

Along with Robin some celebrities have lost some major weight using diet, portion control, and exercise. Just to name a few Drew Carey(80 lbs), John Goodman (100lbs), Kelly Osbourne (50 lbs) Seth Rogen (30 lbs), Valerie Bertinelli (50 lbs), Mo’Nique (45 lbs) Al Roker (140 lbs), Ricki Lake (140 lbs) Nicey Nash (50 lbs). Of course, these are just some of the transformations that some celebrities have gone through. We congratulate all those who made the decision to live a healthier fit life.

 

 
 
 
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How The History of Strongmen Can Be Seen in Today’s BodyBuilding

strong_man

 

When we think of strongmen today, we usually think of pro-athletes or that guy from Iceland who won a bunch of world strongest man competitions. But how strong are we today when compared with other generations?

 In the 19th century, strongmen were the pro-athletes. They traveled the world, performing in circuses, lifting incredibly heavy things, bending iron bars, hammering nails into wood with their bare hands and wrestling bears, all while sporting classic handlebar mustaches. They did not have the latest in medicine or sport training science, equipment or facilities. They also didn’t have access to a plethora of legal and illegal performance enhancing supplements that are available today. They were just strong, ridiculously strong. So here’s our shortlist of the top five strongmen from the classic 19th century era.

Angus MacAskill
Also known as Black Angus or the Giant MacAskill, Angus was born in Scotland in 1825. He truly was a giant, reaching 7ft 9in and weighing in at over 500lbs. From early on, MacAskill worked as a fisherman where his impressive size and strength came in handy. His feats of strength included lifting ship anchors weighing 2,800lbs and carrying 350lb barrels under each arm. He eventually joined the P.T. Barnum circus and toured with General Tom Thumb. He is recognized by the Guinness Book of Records as the world’s tallest “natural” giant as well as having the largest chest of any non-obese man (80in).

Luis Uni
Born in France in 1862, Uni was better known as Apollon the Mighty. He made his name as a Greco-Roman wrestler and strongman performer in Bordeaux. Best known for the size of his forearms and wrists, and pinch-lifting 160lbs and lifting a pair of 366lb train-car wheels with an enormously thick axle overhead. In 1913 while attempting to hold back two cars with his bare hands he suffered a career ending arm injury.

Louis Cyr
Born in Canada in 1863, Louis worked in a lumber yard as a youth where he showed off his awesome strength, even at a young age. Imitating Milo of Croton, who carried everywhere he went a calf to full grown bull, Cyr attempted the same, but had to settle for a sack of grain when the calf kicked too much and bolted. He did, however, lift a fully grown horse in his first strongman contest. He also set a record for the one-handed bench press with a lift of 273lbs, breaking Eugen Sandows record by 2lbs. He also famously lifted a platform on his back containing 18 men weighing in at 4,337lbs. Cyr has been called the strongest man to have ever lived.

Eugen Sandow
Born Friedrich Muller in Prussia, in 1867, Sandow is often referred to as the father of modern-day bodybuilding. After fleeing his homeland to avoid military service, he traveled Europe performing as a circus strongman. He found fame in England where he was admired more for his bulging muscles than his feats of strength. In 1901, he held the Great Competition, recognized as the first ever recorded bodybuilding contest. Sandow also opened gymnasiums, designed strength training equipment and wrote books on exercise and diet. Some of his lifting feats included a 312lb one-arm dumbbell clean and a 1,500lb one-handed stone lift. He is forever a bronze statue simply called “The Sandow,” which is presented to the winner of Mr. Olympia each year.

Georg Hackenschmidt
Nicknamed the “Russian Lion,” Hackenschmidt was born in Russian in 1877. In school, he was a supreme athlete and excelled at many sports including wrestling and weightlifting. After school and a short stint as a blacksmith, he became a professional wrestler. He wrestled throughout Europe and became the first recognized heavyweight wrestling champion. He was known to often wrestle five different opponents in a night -of course defeating them all. In his career, it is estimated that he competed in about 3,000 professional wrestling matches and lost only lost twice. Known for the famous bear hug move. Along with wrestling, Hackenschmidt was also an accomplished weightlifter, recognized for polarizing the hack squat and bench press.

Though much has changed throughout the course of history for strongmen and bodybuilders much of what was done as far back as Ancient Greece is still doing in some form today. From carrying calves on their shoulders every day until, they were bulls, demonstrating progressive resistance builds strength. The “Grecian Ideal” the aesthetic standard that modern bodybuilders would aim to achieve. Even 11 century India using dumbbells carved out of stone to get bigger and stronger, by the 16th century weightlifting became India’s national past time. It was in 1904 that Benarr Macfadden began to organize and promote bodybuilding competitions for both men and women. Though it has been a predominately male sport women would evolve on the scene in the 1960’s with physique competitions would later see bodybuilding in 1970’s.

The roads are endless on to where you can go with weight training from a lifestyle transformation to look feel and live a healthy life, to compete in amateur, novice and professional stages. Keep up your dreams at any age and any level of platform. We can show you how every step of the way.

 
 
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Can Diet and Exercise Help Control Attention Deficit Hyperactivity Disorder – ADHD?

Can Diet and Exercise Help Control Attention Deficit Hyperactivity Disorder – ADHD?

Attention Deficit Hyperactivity Disorder (ADHD)

 

Attention Deficit Hyperactivity Disorder - ADHD

Attention Deficit Hyperactivity Disorder – ADHD

Attention deficit hyperactivity disorder (ADHD) is a behavioral condition in which children/adults have difficulties paying attention and focusing on tasks. This common disorder begins in early childhood and can continue into adulthood. If not recognized and treated, it can cause problems at home, school, and work and with relationships. Many adults do not realize that they have ADHD until their children become diagnosed, and they begin to recognize their own symptoms. Adults with ADHD may find it hard to focus, organize, and finish tasks. They are often forgetful and absent-minded.

Eating a balanced diet can help all people—including those with ADHD—function well. Those concerned about diet and ADHD hypothesize a toxic or allergic effect by some foods. The most commonly targeted foods are milk, wheat, dyes, preservatives, sugars, and caffeine. These diet elements are believed to cause or at least contribute to ADHD and ADD Symptoms.

Foods to eats for those with ADHD

  •  Vitamin B Complex- Yeast, Liver,Nuts Milk, Eggs, Meats, Fish, Fruits, Leafy Green Veggies, Soy
  •  Protein- Add some protein powder to your smoothie, Make a protein smoothie for you kids when the come home from school.    Brown rice cakes with hummus or any kind of nut butter like almond or cashew
  •  Calcium/Magnesium – Green Veggies like Broccoli, Kale, Collard Greens,Whole Grain Breads, Nuts Seeds,  Milk and milk products are a main source of calcium. Green veggies such as spinach are a great source of magnesium, as are beans and peas, nuts, seeds and whole grains.
  •  Trace Minerals- micronutrients that are needed by the body every day, but in small amounts, include zinc and iron. Studies have shown people with ADHD have low levels of zinc in their bodies compared to those without ADHD. 

   Foods To Avoid

  • Sugars
  • Additives- Artificial dyes and flavors (Food Coloring like red and yellow), MSG so when ever possible choice natural choices
  • Hydrogenated oils Generally are the ones that at room temperature are a solid – Bad Fats inhibit healthy nerve functions. Trans and saturated fats. Try using Flaxseed oil, Canola,or Olive Oil
  • C affine
  • Salt- Too much salt in a child’s diet can interfere with a child’s internal equilibrium. Salt can also deplete the body of some minerals needed in the body.

            Best rule of thumb to use is read the labels of the food you choice also shop the perimeter of the store you will find most natural foods there.

Exercise is a fantastic and highly recommend way to combat ADHD it helps push past failures and helps you attack things you didn’t succeed in before. Exercise helps reduce learned helplessness. It also helps the Brain release important chemicals like Endorphins that help regulate mood, pleasure, pain. Also exercise helps elevate Dopamine, norepinephrine, and serotonin levels. These brain chemicals affect focus and attention, which are in short supply in those with ADHD.  Contact one of our fitness professionals today to start a fitness program

  • Walking 30 minutes  four days a week.
  • Team activities or those with social components.
  • Exercises like Tae Kwon Do, Ballet, or Gymnastics, all these, you have to keep the mind focused to the activity at hand.

Some well known celebrities that have ADHD include Justin Timberlake, Jamie Oliver who both help keep it under control with diet. Katrina Smirnoff, Will Smith, Michael Phelps, Jim Carey, Ty Pennington Paris Hilton,Christopher Knight, Howie Mandel, Terry Bradshaw who frequently speaks out on mental disorders telling even big guys get it taken care of., James Carville, Pete Rose who found his undiagnosed ADHD may heave been a contributing factor to other addictions like gambling, Michelle Rodriquez, Bruce Jenner, Solange Knowles who was often mistaken for being high or drunk due to untreated ADHD.

Statistics have shown a person who has ADHD is  300% more likely to start their own business like Richard Branson, and David Neelman, who credits his ADHD for founding JetBlue. Having it gives you creativity and the ability to think outside the box. So does Paul Orfalea, the founder of Kinkos (the name comes from a nick name for his curly red hair).

If you and/or your child is diagnosed with ADHD with proper diet and exercise can be controlled.

 

 
 
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