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William J. Smith's Blog
Get to know more about the daily life of William J. Smith and how he staked his claim to fame in the Health and Fitness Community. From the history of his success to future updates as he progresses in his journey to bring his knowledge and information to the world.
| Monday, May 19, 2008 |
| To Stretch or Not to Stretch? |
| By OPTP and William J. Smith |
| Monday, May 19, 2008 12:54 |
| To Stretch or Not to Stretch
By: OPTP Inc.
www.optp.com and William J. Smith
Introduction
Along with cardiovascular exercise (which raises your heart rate) and resistance training (lifting weights),
stretching is an essential component of a complete fitness regime, yet it is often the most neglected. People
perceive it is too easy and, as a result, unnecessary. Many do not realize all the benefits that come from a regular
stretching routine.
Why Stretch?
Benefits of Regular and Consistent Stretching:
Improves and maintains flexibility and mobility Corrects bad posture, Relieves pain, and even helps counteract the effects of aging. Relaxes the Body and helps reduce stress levels
A stretch may target a muscle, or a group of muscles, but its benefits will be felt throughout the body, and even
on a mental level. A good warm-up accomplishes two things, it improves muscle extensibility and loosens connective
tissues, and it gets the neuromuscular circuits firing.
How to Stretch?
Target the major muscle groups of the body which include calves, thighs, hips, lower back,
neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. Warm up by walking
while gently pulling your arms, or do a favorite exercise at low intensity for five minutes.
Better yet, stretch after you exercise -- when your muscles are warm and more receptive to stretching.
Heat makes connective tissues (joint capsules, ligaments, & fascia) more pliable. As fascial pockets
around muscles become warm, muscles can extend farther, allowing for an increased range of motion.
Try to hold stretches for at least 30 seconds or longer if you can.
Resources:
www.stretching.com
www.mytpi.com
http://www.whartonperformance.com/page7/page10/page7.html
In Health,
Will
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| Wednesday, Jan 24, 2007 |
| POST-REHAB JOURNEY |
| By William J. Smith |
| Wednesday, Jan 24, 2007 02:05 |
| As a Midwestern boy, my post-college move to New York City in 1999 was ambitious…maybe a little too ambitious. After just a few days in the city, I scheduled a slew of interviews with large health clubs, obtained a personal training position, and began my journey into "the real world." Of course, the realities of the real world necessitated 15 hour work days, a 1 1/3 hour commute to New York (one way!), and a fine balance between training and educating myself at Equinox Health Clubs and working as a part-time Head Strength Coach at Stevens Institute of Technology in Hoboken.
After 6 months of working in the commercial fitness field, fate brought me St. John's University in the Fall of 2000 for Graduate School and an Assistantship in Strength/Conditioning. The next 4 years of my life involved many long nights on the subway studying Graduate Level course work (anatomy, physiology, and biomechanics, and clinical applications of therapeutic modalities for the sports medicine field). As the Assistant Director of Strength and Conditioning at St. John's. I traveled throughout the country with athletic teams, and programmed workouts for 300 student-athletes while also providing wellness services to our campus academic and student populations. My experience at St. John's also provided opportunities for networking with doctors, physical therapists, and athletic development coaches.
In Spring of 2004, I decided to head out on my own and landed in Summit, NJ. Since then I have taken a position as the Director of Educational Development for CAN DO Fitness Clubs (www.cando-online.com), founded Will Power and Fitness Associates, LLC (www.njpostrehab.com), a Post-Rehabilitation Business, and developed a variety of CEC programs for trainers and therapists. While sticking to my fundamental premise that 'Education is the Foundation,' my passion for growth in the booming field of Post-Rehabilitative Fitness has done the rest.
Aside from my business and educational ventures, I am writing a book on Strength Development and Injury Prevention for the Triathlete (Tri-Power, Random House, May 2007), and participating in frequent Anatomy Dissection Adventures (www.integralanatomy.com) in the Lab to continue learning about the true functioning of the body via the Fascial Planes. I believe all aspiring Post-Rehab Fitness Professionals must realize that the integration of Fitness and Clinical Modalities is approaching quickly. Therefore, professional development programs, specifically the Medical Exercise Specialist and Medical Exercise Program Director Certifications, are absolutely vital to success. |
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A Brittle Bones Education
William J. Smith
Currently there are approximately 10 Million Americans with low bone density and these are just the ones that have been screened out! Hence the reason brittle bone disease, specifically Osteoporosis, gets named the 'Silent Killer'. Generally those with low bone density do not find out that they have degrading bone integrity until a muscle strain, unusual bump, or mundane achiness in a joint catalyzes a needs to see the doctor. . . . keep reading
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WPM NEW SUMMER LEMON CHICKEN RECIPE
NEW SUMMER HEART FELT RECIPE! Summer Lemon Chicken with Whole Wheat Penne Pasta By: Angela Pappano, MS, NCC WPM welcomes Health Coaching Expert and Personal Trainer Angela Pappano to the Heart Felt Recipe Section. Ingredients: Lean Chicken Breast Whole Wheat Pasta 1-2 Garlic Cloves 2-3 Lemons 2 tbsps of Extra Virgin Olive Oil Basil Leaves Prep Prepare the Chicken over medium heat with the intent of slowly cooking through to avoid drying out and denaturing the protein (Denaturing the protein can actually be toxic if done repeatedly over time! Don't burn your food too much!). Cook the chicken for 15 minutes than add in the Garlic, Basil leaves, and Pepper. Stir in until settled than remove from heat . . . keep reading
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