Support Public Television and get a great deal on Personal Training sessions by checking out Wisconsin Public Television’s 37th Annual Auction! Friday June 1st is the Sports and Recreation Category. Balance Personal Training has donated three packages of 2 personal training sessions. You can bid online or over the phone. New clients only. For more info goto WPT Auction.
Twice a day, I ask my boys “Did you brush your teeth?” That’s immediately followed by “Don’t forget to use toothpaste.” Taking care of your teeth goes beyond brushing and flossing. Diet and exercise play major roles in your dental health. Here are 10 tips to a “pearly white” smile:
1. Try not to grit your teeth when you exercise. Sometimes when you’re training intensely or lifting heavy you might clench your jaw. Be careful, I know someone who cracked a molar in the middle of doing bench press.
2. Eat a well-balanced diet. The vitamins, minerals and antioxidants in vegetables, fruits, dairy and whole grains protect teeth and gums.
3. Avoid drinking dark liquids. I’m probably going to get a lot of comments about this one. But beverages such as colas, dark juices and black tea will stain your teeth. So be sure to brush immediately afterwards.
4. Eat crispy foods like apples, celery and lettuce. They are natural cleaners and also stimulate your gums.
5. Get a new toothbrush. It always amazes me how much better a new toothbrush feels on my teeth and gums. Over the years I’ve tried different brushes and finally settled on one with a smaller head. So be sure to find a comfortable brush and replace it at least every 3 months.
6. Chew on some mints leaves. Most people only see mint used as a garnish on a dessert, but did you know that peppermint and spearmint oils fight many types of harmful bacteria in your mouth? When I help Heather in the garden I’ll pick a mint leaf and chew it. My mouth immediately feels cleaner.
7. Floss everyday. This doesn’t need an explanation, does it?
8. Keep your hands our of your mouth. Okay so maybe this is aimed at kids. But sometimes grownups do it too. I have a son who has lost two baby teeth and it seems like he’s always wiggling a loose tooth with his fingers. Dirty hands in your mouth? Ick.
9. Scrape your tongue. After you brush and floss your teeth, brush your tongue. There is bacteria on your tongue too. You can even use a tongue scraper.
10. Drink plenty of water. Water protects your teeth from decay and lubricates the tongue and tissues. Water also aids chewing, swallowing and digesting food. So drink up!
I picked up my first tennis racquet when I was 4 years old. It was heavy and made of wood, not like today’s composite graphite and fiberglass racquets. On some weekends my family and I would play at a tennis club, and on others my dad and I would practice against a backboard at a park. As I improved, I played for my tennis club and intermediate school. Today, I’m more of a recreational player. I like to practice with my boys and play the occasional pick-up game . . . nothing too competitive.
With proper practice you can develop quickness, balance, timing and coordination; these are attributes that enhance the performance of an individual’s daily activities. In addition, there’s consistency and mental toughness. Serving one hundred times in a row or hitting one hundred backhands forces you to focus and relax at the same time. If you are distracted or tight because of nerves, you’ll mishit the ball.
One aspect of the game that I really like is the mind game. The top tennis players exude confidence. They’ve put in the practice hours on and off the court and they’re ready for the big matches. They look relaxed and focused. Their belief level is super high. As a result, they’re willing to go for the big shots: a kick serve out wide, a drop shot from behind the baseline or a cross court backhand with lots of action on the ball. So what happens when their opponent sees this? Some are able to step up their game, and others implode. What do I mean? Their emotions get the best of them and they are filled with self-doubt. As a result, their timing is off, movement is slow, and they make poor shot selection.
So where am I going with all this? If you want to improve your physical performance and add creativity to your workouts, pick up a tennis racquet. And don’t forget the importance of mental toughness. This will help you stay on track, make adjustments and persevere.
Photo of my brother, Ken.
There is something about food presentation that makes us enjoy the meal more. It appeals to our senses. We look at it differently. For example, when I drink coffee from a fancy cup, it tastes better. When I eat a homemade stir-fry with chopsticks, it tastes more authentic. There are great examples of this in the book, Mindless Eating: Why We Eat More Thank We Think, that I posted on February 13. Making food fun is a great way to get us to eat our veggies. And Heather is the master of this with her Dragon Vegetable Platter.
Description and Ingredients
The dragon body is made of celery, and it’s eye is a round slice of purple carrot. It is walking on a lawn of green peppers with Easter Egg radish flowers. By his tail is a broccoli tree. Purple carrots fill in the dark sky by his head. The fire is made of layered slices of carrots with red, orange and yellow sweet peppers on top.
Two years ago I traded in my snow thrower for a snow scoop. This year I upgraded to a reel lawn mower. No motor, no gasoline, no noise, no smell. Just 5 blades, 4 wheels and 1EP (1 Eric Power). Now that’s going green. See it in action.
“Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend.” – Bruce Lee
This is one of Bruce Lee’s most famous quotes. What does it mean? Be flexible, make adjustments, try different approaches, be fluid, be open to change. When it comes to health and fitness, people often pigeon-hole themselves by trying to follow strict diets and workout programs. And what happens when they’re too tired to train that day or didn’t prepare that particular meal? They feel like a failure and sometimes get derailed. Why? The programs weren’t built with flexibility. They’re built to be followed; On Monday you eat A, B, C and do Routine #1 in a specific sequence. I don’t know about you, but my days are not always the same. My energy isn’t always 100%. And to expect that is pure folly.
Bruce Lee hoped to free his students “from clinging to styles, patterns, or molds.” There’s something comforting in following a pre-set program that others have done. However, it’s limiting because it’s not tailored to you. Let me give an example. I have had clients ask me to instruct the proper use of workout machines. After trying different seat positions, grips, and foot placements sometimes it still wouldn’t work. The answer is that the machines, even with all of the adjustments, aren’t designed to fit everyone. My frustrated client learned that she just didn’t fit. And that’s okay. The machine should conform to you and NOT the other way around.
Health and fitness is about being intuitive and instinctive. How does your body work? What feels good? Do you have the flexibility to do an alternative exercise when the lat pulldown machine is being used? Are you happy doing yard work on a sunny day in place of “going to the gym”? As Bruce Lee says “When one has no form, one can be all forms; when one has no style, he can fit in with any style.” I absolutely agree. To learn more of the science and philosophy by one of the greatest martial arts practitioners, read Tao of Jeet Kune Do
.
Chicken cacciatore, chicken with green curry, chicken with spinach & pesto, chicken enchiladas, chicken with thai peanut sauce, and chicken pineapple stir fry. Over the past couple years, I’ve shared a lot of chicken recipes. So what else can you do with chicken? This weekend I made chicken marsala. I found two recipes on FoodNetwork.com courtesy of Tyler Florence and Emeril Lagasse. Then I made it my own. To say it was delicious is an understatement. The chicken was tender, and the sauce was rich and creamy. But was is healthy, Eric? The way I prepared it, yes. That’s the great thing about cooking for yourself. You can make changes. Instead of 1/4 cup of cooking oil, I used 2 tablespoons. Instead of 2 tablespoons of butter (I saw other chicken marsala recipes that asked for 4 Tbs), I used 1. This was also the first time I cooked with Marsala, the English equivalent to Spanish Sherry. It has a nutty flavor and compliments the chicken and mushrooms. So here you go!
Ingredients
2 skinless boneless, chicken breasts (cut in halves and pounded thin)
All-purpose flour, for dredging
Kosher salt and freshly ground black pepper
2 Tbsp extra-virgin olive oil
2 cups sliced mushrooms (brown or porcini)
3/4 cup Marsala wine
1 cup chicken stock
1 tablespoon unsalted butter
1/4 cup chopped flat-leaf parsley
3 cloves garlic, diced
1 large onion, diced
Directions
In a shallow bowl or plate combine the flour, salt and pepper. Stir to combine thoroughly. Quickly dredge the chicken breast halves in the flour mixture, shaking to remove any excess flour.
Heat the oil in a large skillet over medium-high heat until very hot but not smoking. Add chicken breasts and cook until golden brown on both sides, about 3 minutes per side. Transfer to a plate and set aside. Add the mushrooms, onion and garlic. Cook, stirring frequently, until garlic and onion are tender and mushrooms are golden brown around the edges and have given off their liquid. Add the Marsala wine and bring to a boil, scraping to remove any browned bits from the bottom of the pan. When the wine has reduced by half, add the chicken stock and cook for 3 minutes, or until the sauce has thickened slightly. Lower the heat to medium and return the chicken breasts to the pan and continue to cook until they are cooked through and the sauce has thickened, about 5 to 6 minutes. Swirl in 1 tablespoon of butter. Add salt and pepper to taste. Garnish with chopped parsley and serve immediately.
I have been a fan of Ninja Warrior for several years. It’s more than a one-day four-stage obstacle course; in my opinion, it’s the ultimate test of strength, agility, athleticism and endurance. Over the years it has attracted world-class athletes, Olympians, and everyday people. I’ve seen painters, firefighters, students, models, comedians and even a fisherman. Some of the competitors are so dedicated that they’ve built obstacle courses in their backyards and garages. One guy even practiced in his closet. Now that’s utilizing a small space.
The video below highlights Makoto Nagano, one my favorite Ninja Warriors. Why? He has competed over 20 times and has completed all four courses only once. Now that’s dedication. Granted he is the 2nd of only 3 victors in 27 competitions. Also he’s 40 years old. . . no spring chicken. However, you can see all the years of experience as he moves through the obstacles. Enjoy!
I recently set up a Facebook page for Balance Personal Training. What a great way to share information and keep in touch with people! LIKE Balance Personal Training and you can expect personal attention, more healthy recipes and more fitness articles. In addition we can discuss various topics and exercise trends together. So click Here to achieve your fitness goals.
There is something about getting a massage. Just saying the word “massage” makes me relax. Ahhh. Maybe it’s because I feel so much better afterwards. Muscles are looser and I can breathe deeper. I’ll often listen to classical music after a massage to continue its relaxing effect.
Other times I feel invigorated. Ready to do some outdoor spring clean up, go for a walk, or play tennis. So what’s really happening in my body to make me feel this way? Learn how rubdowns repair muscle in this month’s Science News Magazine.
