Laurens Fitness » Product Reviews

Kinesio Tape Theory

Lauren — Mon, 05 Sep 2011 09:38:01 +0000

You may have watched a match on TV or seen a professional game of some sport and noticed brightly coloured tape running all over athletes bodies. This is called kinesio tape. There seems to be a lot of conjecture surrounding this tape, the theory of kinesio tape and how it actually works. All I know is as a volleyball player, I swear by it. At first I was pretty skeptical and was basically giving a lot of players cheek for wearing pink tape, but once I hurt my shoulder…with it on I felt great, with it off I felt pain. There had to be something behind it. So you believe me this is a picture of me with it on my shoulder playing. I also had it on my hip flexor after suffering an injury, and it helped immensely.

Right shoulder, pink kinesio tape

So considering that I thought this stuff was magic, I thought I would do a little research on the theory behind it. Keep in mind, that the number of studies and research backing is still lacking. But I know it 100% works for me. Apparently there are 5 ways which it works.

It works by acting on the skin. If you haven’t felt kinesio tape before it has a great capacity to expand and contract again. Apparently this works to stimulate the sensory receptors of the skin when you move. Which through a complex process can decrease pain. If you want more scientific info I can post some links, but it gets a bit boring.
It also acts on the circulatory and lymph system. The elasticness of the tape can help to ‘open up’ the lymphatic channels at a skin level, and allows the capillaries to fill and allow more fluid to move. Because of the elastic properties it also creates a gentle massage effect, which helps to create pressure changes and open and close the lymphatic vessels. Circulation is improved, supposedly helping reduce trigger points.
Fascia is an integral part to the body when regarding pain and movement. Basically everything in the body is connected by fascia and it can affect your pain and movement dramatically. Biomechanis are altered if the fascia is tight, compensation in other areas occurs, and you basically end up with a heap of pain. This tightness and contraction of the fascia can theoretically be partially released by using Kinesio Tape. It is thought to help reduce the contraction of the fascia.
The elasticity of the Kinesio tape is supposed to help enhance the function of the muscle fibres as well as the tendons. If taped correctly, the Kineso tape can help control the neural feedback.
It is also thought that Kinesio tape can stimulate the proprioceptors in the joint and thereby help enhance joint function.

So, these are all proposed mechanisms of Kinesio tape….in reality it’s quite new, and there are yet to be a sufficient amount of studies done to pin point exactly how it works. My theory on it though, is it has continuously helped me when applied correctly, so I am a firm believer. Why it works? I don’t care, only that it does

We’ll chat a bit more about the application of it on Laurens Fitness and give some examples of when it’s used best. Cheers!

Weight Training Books

Lauren — Tue, 12 Oct 2010 21:39:19 +0000

I like to read, so I’m going to assume everyone else does too. It always helps to learn new things, and these books really help to outline the basics of strength training, programs, and anatomy. These weight training books will give you a good foundation to start from, and in a lot more organized manner than my site! All the books link through to amazon, it’s the best place to buy books from and is totally safe. I put a bit of review from each book, but you can head through and read more people opinions on them. These are ones I think are great for beginners, or people wanting to understand in more depth what they are doing, instead of just doing what the are told. These are all about strength training, and these are basic. I will put some of my other favourites up on other topics and more in depth eventually. Enjoy.

Starting Strength

Starting Strength: Basic Barbell Training by Mark Rippetoe and Lon Kilgore is now out in a 2nd edition. Unlike some 2nd edition books, which merely include a new preface in the way of revision, this is a majorly substantial update and expansion of what was a great tome to begin with. The material in the original, 2005 edition is included, but there are lots of new graphics and additional chapters of valuable material beyond the initial release. Another subtle, but important difference, is that the focus of the book has been altered, from being coach-focused to being lifter-focused. Throughout the book, there’s an encyclopedia of practical tips you can put into your training program — right now — and see improvement almost immediately, and — significantly — you will understand why it helped you. This attitude, which is reflective of the broad experience and insight of the authors, will serve this book’s readers for years to come. Five key exercises are covered, squat, bench, deadlift, press and power clean, as well as assistance exercises. For each, there is in depth explanation of rules, recommended equipment, and the elemental points of proper lift performance. Some of the graphics are simply the best we’ve ever seen when it comes to illuminating the real essence of a given lift. (one example: a clever ‘yin-yang’ representation of the relationship between the power clean and the deadlift… another example is the photo series showing the value of squatting with a board in front of your shin). If you have the first edition, you won’t be sorry you got the 2nd. If you get the 2nd edition, you’ll wish you hadn’t gone 3 years without the first one. –Mike Lambert, Powerlifting USA

Practical Programming

Practical Programming offers a different approach to exercise programming. Based on a combined 70+ years of academic expertise, elite-level coaching experience, and the observation of thousands of novice trainees, the authors present a chronological analysis of the response to exercise as it varies through the training history of the athlete, one that reflects the realities of human physiology, psychology, and common sense. Practical Programming explains the differences in response to exercise commonly observed between athletes at the novice, intermediate, and advanced levels, explains these differences in the context of the relevant science, and presents new training models that actually work for athletes at all levels of experience. Complete with new, innovative graphical representation of cutting edge concepts in exercise programming, Practical Programming has become a standard reference in the field of exercise and human performance.

Maximum Strength

An innovative approach to weightlifting, emphasizing increasing strength along with muscle size–from a renowned strength coach and nationally ranked powerlifter, and a veteran fitness journalist.

Most of the 23 million American men who lift weights do so to get bigger; unfortunately, many of them are going nowhere with watered-down bodybuilding routines that don’t help them actually get stronger. Eric Cressey’s cutting-edge four-phase program, featuring constant progression, variation, and inspiring goals, keeps you focused on increasing strength along with muscle mass, helping you achieve the fittest, most energetic, and best-looking body you’ve ever had–with fewer hours at the gym.

Strength Training Anatomy

Over 1 million copies sold! With new exercises, additional stretches, and more of Frédéric Delavier’s signature illustrations, you’ll gain a whole new understanding of how muscles perform during strength exercises. This one-of-a-kind best-seller combines the visual detail of top anatomy texts with the best of strength training advice.

Many books explain what muscles are used during exercise, but no other resource brings the anatomy to life like Strength Training Anatomy. Over 600 full-color illustrations reveal the primary muscles worked along with all the relevant surrounding structures, including bones, ligaments, tendons, and connective tissue.

Like having an X-ray for each exercise, the anatomical depictions show both superficial and deep layers and detail how various setup positions affect muscle recruitment and emphasize underlying structures. New pages show common strength training injuries in a fascinating light and offer precautions to help you exercise safely.

Stimulate Metabolism

Lauren — Tue, 29 Jun 2010 04:04:01 +0000

Although metabolism is not the be all end all of weight loss, it does play a large role. People are constantly looking for a way to stimulate metabolism. The fact is that there are a lot of supplements out there that can do just that for you. This is something that you want to try and avoid, especially at the start. If you need to make lifestyle changes, then make them way before you even let the thought of supplements come into your head. Following a few simple tips will ensure that you kick start your metabolism. Here is a recap from the article increase your metabolism, if you haven’t already implemented all of these steps, then do it. If you want a more detailed and fool proof plan to help you lose weight in 8 weeks, totally safe and with the knowledge and ability to keep it off for life, then read on after these tips.

Eat enough
Eat more frequently
Eat Breakfast
Eat more Protein
Eat more Fiber
Weight Train
Build Muscles
Work Your Legs
Do more Higher Intensity Cardio
Avoid Alcohol
Increase Incidental Physical Activity

8 Week Program To Kick-start Your Metabolism & Change Your Lifestyle Habits: The Metabolism Advantage

Revving up the body so that it optimizes nutrition and turns flab into lean body mass can be accomplished easily and quickly and at any age, even after the body’s metabolism has supposedly slowed down. That’s what sought-after fitness trainer and nutrition expert John Berardi demonstrates in this new book. Drawing on the best scientific research, including his own ongoing studies, Berardi has developed a supremely effective plan that enables his clients who include athletes, models, and ordinary men and women of different fitness levels to stoke their metabolic fires, burn more calories, build lean muscle, and improve their health, too! This unique three-pronged program includes:

Nutrition Plan, which provides recipes and meal plans that offer readers the foods that will teach their bodies to burn fat for fuel

BUY THE METABOLISM ADVANTAGE CHEAP AT AMAZON

Exercise Plan, which combines interval exercise and strength training to enable readers to burn more calories not only while they are working out but also after exercise

Supplement Plan, which identifies the essential compounds that kick the metabolism into high gear and improve general well-being.

Many books have been written on diets, exercise and various
combinations. This book written by John Berardi, PhD, is organized and
written so well that if you have the desire to improve your health, you
cannot fail. However, this program is quite complex and will require a
lot of discipline to succeed.

Being a physician who studied many aspects of diet and exercise, the
program makes perfect sense. Dr. Berardi gives an introduction into the
basic science of metabolism in a clear, concise method. He goes on to
discuss the advantage of diet, supplements, and exercise to fight the
battle of the bulge. Unlike “Body for Life” which engineers the dietary
program to include supplements by EAS, this book utilizes real food with
some supplementation. When to eat your meals in relation to exercise,
whether your workout is in the morning, afternoon or evening is possible
with the various plans outlined.

This book will show you the tools to carry out the methods and he
will inspire you by his methods of teaching.

In this book you will learn the following:

The 90% Rule of following this plan.

The 7 Rules of nutrition.
Why dieting makes you fat.
How you can eat more, and weigh less.
Why calorie counting does not work.
The 5 essential nutritional supplements.
Metabolism boosting exercises.

Step by step, the author will outline how you will accomplish your
goals. There is even a self assessment to determine how ready you are:

Are you ready to change?
Is your environment supportive of this change?
Is your social circle supportive of this change?

Recipes are included on how to prepare the healthiest meals.
Schedules on how to time your meals according to your lifestyle are
suggested.

There is additional support that the author provides on his website.
However, many of the features are by subscription. However, there are
a lot of accessible areas that include Blogs (i.e. Nutrition Team
Blogs, Product Support and Discussion, Goal Specific Discussion, Sports
Performance, Exercise Science) and Exericise demonstrations (through
Quicktime streaming). To get complete access to the website and a more
in depth experience to the Metabolism Advantage, you will have to pay
$97 (as of this writing).

This book has a solid foundation and will work if you have the
motivation. If you have a very busy lifestyle, it will take a great
deal of organization to make it work. However, what this book does is
transform your life through a change in lifestyle rather than a short
term goal of weight loss.

Hamstring Exercises From A Guru

Lauren — Sat, 03 Apr 2010 22:11:09 +0000

Yes Dad, there I said it. A guru.

If you have ever hurt your hamstring, are currently trying to rehab one now, or just love to study sports science…then you definitely need to check out this ebook. It is a total guide to Hamstring treatment. My Dad, Loris Bertolacci is the author, and if anyone should know about hamstring injuries it’s him. Not only was he an elite sportsman himself (bit old for that now but still very fast), he has worked with elite athletes in almost any sport you can name, and is currently doing a lot of work with high profile tennis players in Aus. For those not coming from the land down under, we have our own little code of football. Actually it’s not so little. It is by far the most popular sport in the country, and is big news. Dad ran the fitness department in a few of these clubs for longer than I can remember, and at the ripe old age of 25, that’s a long time. The point is, he seriously knows what he is talking about. I will stop rambling on about how good he is…If you want to know more about him and his experiences, check out his blog. This is his CV and here is the rest of his blog: Loris Bertolacci.

Anyway, here is a bit about the ebook, it is deadset worth your while. Even if you are not recovering from a hamstring injury, this will increase your knowledge to way beyond what you thought you knew, and I have to say, is fantastic value. Dad has been around the block, he knows what he is talking about. By the way, it had 119 pages, so be prepared to read. Oh and it is only $19.95… a massive steal considering the information in my opinion, but hey, I’m not selling it.

Learn the techniques used in high-performance environments, including Australian Rules’ Football Clubs.
Choose from more than 150 exercises – no matter your strength, flexibility, or fitness, there will be exercises that are right for you!
View over 250 pictures describing the exercises and stretches – EVERY exercise and stretch is detailed with descriptive pictures.
Finally discover which stretches work and when to use them.
Stop guessing how far you’ve come with our techniques to assess your progress.
Compare your progress to the statistics of real elite athletes!
Are weak core muscles causing your hamstring problems? Find out!
Harness sports specific advice to tailor your recovery to the way you use your body.
Choose from one of 8 different rehabilitation programs to find the right one for you
Learn surprising and critical information on when to rest, when to work hard, and how hard to work.
Discover the secrets of the pros, including a simple pain awareness scale that can keep you from reinjuring your hamstring!

First we will talk about why you need protein in your diet, so you can see the importance of getting enough, and you can decide whether or not you want to add supplements into your diet. There are many reasons why protein is so important; it is not just for the big boys.

Build Muscle

Obviously if you want to build muscle then you need to have an excess of protein. Protein is what makes up the majority of muscle, and in order to build muscle you need to have an excess of protein for uptake. There are a lot of rumours around that too much protein can cause kidney damage. This is simply not true. The amount of protein that you could ingest cannot cause kidney problems, and the only time that it is seen, is in people with weak kidneys already. If you want to build muscle, you need to eat protein, simple.

Prevent Muscle Loss

Not only will protein help you to build muscle, but it will also mean that you are able to prevent muscle loss when you are not in a big training period, There are often a lot of times where we cant do the workouts that we want, and during this time up your intake of protein and you will help to prevent muscle loss as you muscle will have more supply of this important macro nutrient.

Recover Faster

USN protein powder can also help you to recover faster. If you are an athlete or someone who is trying to up their training a lot, then it is a good idea to take more protein into your diet. The amino acids that protein is made up of will greatly help you to recover the damage that you cause in your muscle, and enable you to train sooner, and much harder. You can up your training efficiency by a lot when you add more protein into your diet. USN protein capsules can help you with this.

Satiety

Protein takes a long time to digest and is thus a great option for people wanting to lose weight. You feel fuller for longer when you eat protein, and you will use a lot more energy to digest it. Thus it has a thermogenic effect.

Why You Need To Use Supplements

USN protein supplements are not for everyone, however a lot of people could use them added into their diet. Getting the appropriate amount of protein is very difficult for people, and a little bit of supplementation can go a long way. Trying to eat the amount that you need I hard, but if you add a shake or some amino acids into your diet you will find that you up the amount of protein significantly, without adding too many more calories. They are also great for post workout shakes, you get them in the right window and it will mean that you get the optimum benefit for muscle growth and recovery. USN protein is made from high quality material, and that is why you should consider using it. There are a lot of different products available, from mass gainers, such as USN muscle fuel, to recovery products.

USN Muscle Fuel

Lauren — Wed, 16 Jan 2008 21:05:11 +0000

USN muscle fuel is a popular brand of protein that people are starting to use as their choice of supplement. It is advertised as an advanced engineered meal replacement, and one that will help you greatly build muscle mass. It is of course recommended for people that are active and weight training and need the extra calories. It has top quality proteins in it, complex carbohydrates to help the uptake of the protein, and other essential nutrients and vitamins that can aid significantly in performance. This usn muscle fuel review will talk a bit about the supplement, and why you should be taking protein.

Why Do We Need Protein?

Protein is an important nutrient and one that we actually don’t get enough of. The fact is that protein consumption is an important part of the diet and it is not just for the body builders. There is a lot of talk about protein being dangerous, and about how too much can damage your kidneys, however to get this much would require you to eat a lot. The fact is that protein builds muscle. It is also the slowest burnt nutrient, which means that it takes the most energy to digest.

Protein supplies the essential amino acids that you need to grow and to recover. You can do all the work that you want, but the fact is that without the protein in your diet, you will not grow the muscle that you are looking for. However, even if you are not looking to build muscle, there are a number of other reasons why you should consider using usn muscle fuel dynamic. Protein is needed to help recovery. Whether you want to grow or not, you can work a lot more effectively when you recover properly. Protein will also help you to prevent muscle loss when you cannot workout as much as usual. It is great for satiety because it is much more filling. You will feel fuller for longer and it is thus great for appetite control.

Do I Need USN Muscle Fuel?

The other hot question people always ask is if they need to take protein supplements or if they can just get their protein naturally. You can get your protein in natural form, but for a lot of people it is quite hard to take enough protein to meet the requirements necessary. As mentioned previously, you need to get a lot of protein to help grow muscle. This is not always possible with real food, and supplementing with a protein shake such as usn muscle fuel 5kg will mean that you can get a big hit of protein in a small time. It is the perfect time to take this supplement and you will get the most benefits from it right after exercise.

Now you know the important of taking enough protein, you can see why you should start to consider it. Usn muscle fuel is perfect as it is a high quality product and you get a great hit of protein in the one go. It has just enough carbohydrate in it so that you can uptake your protein as well as possible. If you are looking for a high quality protein supplement to fuel your workouts then this is one you should definitely try.

Power Eating 3rd Edition

Lauren — Tue, 15 Jan 2008 00:52:18 +0000

Power Eating is a book that I own, and that I have read quite a few times through. It is a great program and one that I follow. It is perfect for anyone who is active. It utilizes common sense, and is a fantastic resource on how to get a more powerful and better looking body. Here is a quick review, and product information, the link will take you through to amazon.

Great All-Around Resource for Active Nutrition

Power Eating is one of the most practical, common-sense guides to nutrition for the active person that you’ll find on the shelf today. Written by an educated nutritionist and dietitian, this book is devoid of much of the bravado and extreme advice that plagues books written by bodybuilders and miscellaneous charlatans. This isn’t a guide on how to “get jacked” or look like a “freak.” Its a book for the “train to live” crowd rather than the “live to train” group.

Beyond the fad weight-loss diets, beyond the bodybuilding mythology about excessive amounts of protein for making muscle, beyond the nonsense that circulates about nutrition in the world today, there is a body of scientific knowledge that shows us a road map to our goals. For example, Susan Kleiner shares a formula to determine exactly how much protein the bodies of strength trainers and bodybuilders can use before storing the extra as fat, why amino-acid supplements are a very expensive and somewhat inferior substitute for simple foods such as yogurt and chicken, and why carbohydrates, not protein, are the most important nutrients for muscle building. Many of the recommendations seem so simple–”eat fruits and vegetables,” for example–but Power Eating shows us that sometimes the oldest advice in the world is perfectly aligned with modern nutritional science, whereas the complex solutions dreamed up by bodybuilding gurus and supplement manufacturers don’t always stand up to rigorous analysis.No other nutrition program will enable you to gain muscle and power–while trimming body fat–more effectively than Power Eating , the leading plan for power athletes, strength trainers, and bodybuilders.

Dr. Kleiner advocates a diet based on whole foods and shoves supplements back into the niche where they belong. People often forget that bodybuilding magazines are almost wholly supported by sponsorship from supplement companies, and they have a vested interest in painting those products as vital for getting in shape. For the most part, supplements are highly dispensable, and the author is very forthright in her approach to the subject. Basically, she identifies the gold-standard supplements that are supported by clinical research (caffeine, whey protein, creatine) and categorizes the rest based on the information in the literature. It may be disturbing for some to see that the vast majority of supplements are either unproven or potentially harmful.

Incorporate the Power Eating plan into your training and find out what thousands of athletes already know. Power Eating is more than a book. Its a path to power excellence.

Jumping Into Plyometrics

Lauren — Mon, 14 Jan 2008 14:22:11 +0000

If you are at all like me and just love training and taking yourself to the next level, then plyometrics might be the go for you. It certainly isn’t for everyone, you need to have a good base of strength training first, and you need to work into it. This book will take you step by step through a plyometric program. It has great instructions, and will take you from low level plyometrics, right through to high level. Here is a product review, the link will take you through to amazon.

Jumping into Plyometrics: 100 Exercises For Power & Strength

look no further for plyometrics

Let Americas leading authority on plyometrics help you tap into explosive power training with Jumping Into Plyometrics. Youll learn not only how to improve vertical and linear jumping abilities, but also how to increase upperbody strength.Author Donald Chu shows you how to improve quickness, speed, and jumping ability while gaining greater coordination, body control, and balance through the use of plyometric training. In addition, to explaining basic muscle physiology, how plyometrics works, and how to design the ideal plyometric training program for your sport. Dr. Chu shares 90 fully illustrated exercised from the seven categories of plyometrics exercises. But more important, he reveals five of the most effective exercises for 19 specific sports, as well as the equipment needed, the starting position, and the action sequence of the exercise. Jumping Into Plyometrics is the most complete ever written on plyometrics.

Core Performance By Mark Verstegen

Lauren — Sun, 13 Jan 2008 13:40:46 +0000

Core performance is a great all round book and one of the first ones that I purchased. it takes you through a program that will get your whole body strong and fit. It is comprehensive and a great guide. Anyone looking to start some strength training, and to get fit, needs to have a look at core performance. Mark Verstegen trains a lot of athletes and knows how to get the most out of your body. it is an excellent read, and it covers all aspects of your training program, and comes at a very affordable price. Here is a product review, the link will take you through to amazon.

The Core Performance: The Revolutionary Workout Program to Transform Your Body & Your Life

This program has transformed me from a skinny college baseball player with little power into one of the best-conditioned players in Major League Baseball.-Nomar Garciaparra, shortstop, Chicago Cubs This is the best decision I have ever made with regard to improving and educating myself as an athlete. I just wish I had made it sooner.-Mia Hamm, Olympic and world-champion soccer player Core Performance, the breakthrough fitness program that has already shipped more than 50,000 copies in hardcover, is the first program that delivers strength and muscle mass, endurance and a lean body, balance and flexibility, athletic quickness and power-all in less than an hour a day. How? By giving you a personal coach who has worked with some of the most famous and successful athletes in the world today.

Treat Your Own Knees

Lauren — Sat, 12 Jan 2008 07:36:19 +0000

If you suffer from knee pain then you need to think about getting this book. It is small an concise, but tells you exactly what you need to do, to get rid of your knee pain and ensure healthy knees for your life. it is highly recommended, and it works. Here is a product review, the link will take you through to amazon.

Simple Exercises to Build Strength, Flexibility, Responsiveness and Endurance

Treat Your Own Knees shows how to reduce or end knee pain by improving knee function. In easy-to-grasp language, author Jim Johnson covers the physiology of the knee and the kinds of pain that affect it, along with the psychological aspects. He offers a series of straightforward exercises based on current medical data and tested in his practice. Black-and-white drawings show exactly how to do the exercises and pinpoint the precise muscles responsible for the problem. This concise, simple guide provides an effective do-it-yourself program.

This is an invaluable read for anyone with knee problems and indeed anyone wanting to do his/her best to prevent such problems before they occur. Whilst some critics may highlight the basic nature of the book, I think that this very simplicity is the books main strength.
The author never intended for this to be a comprehensive guide to every knee ailment so if you are looking for expert medical advice on your problem you should see a practioner.
Otherwise, if you want a simple guide that you can put into effect immediately and on the spot, and to which you will experience results immediately, and you have a few seconds a day to spare, DO NOT THINK TWICE.
In fact you can cover the book in one session.