Being the President of Sankofa Wholistic Health Care, I have incorporated some basic rules to follow for a successful health and fitness program. I am not a nutritionist or dietitian, but through education and association with qualified health professional I practice what I teach and what I have learned.

Back to Basics

1. Waste Elimination

First and foremost, we need to reduce our intake of harmful foods. If you want to correct a health condition, then you will have to cut out the harmful foods totally. It is not going to be easy, but you cannot continue to feed your body with junks and expect it to heal.
There is no drug in the world that can heal your condition. Your body was made to self-heal so you need to give it a chance to heal by itself. But your body cannot self-heal as long as it is still full of toxins from the harmful foods you have ingested over the years. This is where detox comes in.

There are many ways to detox, but whatever detox program you choose to do, always ensure that the products are safe and natural. You can try juice fasting, or just go on total fast for a few days to let your body rest and detox and heal. When doing a detox program, always drink plenty of water to flush out the toxins.

For extreme cases, one has to consider doing a colonics. A congested colon (constipation is a symptom) may be carrying as much as 10-25 pounds (or more) of dried fecal matter in it. This is the perfect environment for bacteria to breed and they multiply by the millions every day. A congested colon leads to an overall unclean blood that is toxic and harmful to your 100 trillion cells which will quickly dwindle in numbers from damage.

2. Oxygen

One of the basic needs of our cells is oxygen¾clean, fresh air. Proper detox helps clean up your colon and liver that in turn encourages cleaner blood in circulation. One of the functions of our blood cells is to carry oxygen, water and nutrients to our entire body.
We have heard this often enough¾exercise is so important. Exercise enables our heart to pump blood and encourages blood circulation throughout our body. When blood circulates, it stirs up stagnant blood which otherwise would cause a host of health problems.
Deep breathing is also therapeutic. Take a walk outside, early in the morning when the air is still fresh and do deep breathing exercise. This alone does wonders and helps provide energy that can last you for hours.

3. Water

I can't stress enough the importance of drinking enough water. Our dehydrated cells can't talk, but they give signals to our body through pain. When they are dehydrated, they cause pain and when we give them enough water, most of these pains would just go away.
Don't just say that you're drinking plenty of water. We have heard that we need eight 8 ounces of water a day and that's good but may not be enough because of your weight and activity. I also recommend drinking the purest form of water, distilled water (we have a water filter.) Hard water and so-called mineral water will deposit inorganic elements in your body that your body cannot assimilate, thus treated as toxins. And finally ....

4. Nutrients

Once you have done proper detox and eliminating unhealthy food from your diet, taking sufficient water and exercise everyday, then you feed your cells with proper nutrients from live food.

Our body have been deprived of nutrients for most part of our lives because of "modern day diet" that consists of processed foods that are high in fat and low in fiber and nutrition. I have found that juicing is the most effective and fastest way to get the nutrients to our deprived cells.

When we talk about holistic nutrients, they should include:
Vitamins
Minerals and trace minerals
Amino acids
Complex carbohydrates
Phytonutrients
Anti-oxidants
Bio-flavonoids
Chlorophyll
Emzymes
Fiber
Essential fatty acids (EFAs)
Healthy colon flora (friendly bacteria)

We need to ask ourselves, how much of the above do we provide to our 100 trillion cells? I will attempt to make the information available to you as much as possible, in order that you may make the right choice from today onwards. Choose to live healthy.

Lifestyle Fitness Tips By Rudy McClinon Jr., BS, CFT, PT

Check out this blog for advice on how to maintain your strength, improve your posture, balance, hygiene ,sex life and work through your limitations so you will start to focus on the things you can do verses the things you can't. I will motivate and be very encouraging to everyone.

Rudy McClinon Jr. earned a bachelor of science degree in Physical Education, Health and Science from Xavier in Ohio. He is a former professional football player in the NFL –CFL. He has more than 35 years of experience as a Certified Fitness Trainer, and is a personal trainer for the Denver Rocky Mountain News Fitness Challenge, a motivational speaker, and president of Sankofa Wholistic Health Care.

Recreational sports are a great way to increase your physical activity. When I was younger and after my days as a professional athlete, I continued my physical activity by joining several teams.

These teams were quite competitive in the sports of football, baseball, softball ,basketball and bowling. Being this active I continued to workout at least 3 days a week so I could compete at this level.

As we get older and have less time to do the things we really enjoy, we find excuses or reasons not to remain active.

There are plenty of recreational sports that can keep your mind , body and spirit active. Here are just a few:

Golf
Tennis
Swimming
Softball
Volleyball
Walking
Running
Dancing
Skiing Water/Snow
Rock Climbing
Biking / City and Mountain
Rollerblading
Skateboarding

Once you find an activity you really like it is very important that you take care of yourself because injuries can occur and the better shape your are in the faster your body heals.
Go out, have fun and be safe.

Lifestyle Fitness Tips By Rudy McClinon Jr., BS, CFT, PT

Check out this blog for advice on how to maintain your strength, improve your posture, balance, hygiene ,sex life and work through your limitations so you will start to focus on the things you can do verses the things you can't. I will motivate and be very encouraging to everyone.

Rudy McClinon Jr. earned a bachelor of science degree in Physical Education, Health and Science from Xavier in Ohio. He is a former professional football player in the NFL –CFL. He has more than 35 years of experience as a Certified Fitness Trainer, and is a personal trainer for the Denver Rocky Mountain News Fitness Challenge, a motivational speaker, and president of Sankofa Wholistic Health Care.

One of the first things I do as a fitness professional during my consultations is inquire about my potential clients health history. Over the years the most common medical issue my clients are faced with is high blood pressure or hypertension.

If you have hypertension, chances are you can safely exercise and it may have positive benefits on your blood pressure as well as your overall health. Of course, you should always check with your doctor before starting an exercise program.

When you perform aerobic exercise or any activity that increases your heart rate, the arteries that carry blood away from the heart to the body tend relax which causes your blood pressure to drop. Exercise also conditions the heart so it can work more efficiently to carry oxygen to the body. Exercise can also indirectly help hypertension by decreasing stress and promoting weight loss.

The best exercise plan to help hypertension is one that includes moderate intensity aerobic exercise such as brisk walking, jogging, swimming, or cycling combined with low intensity to moderate intensity strength training. Heavy weight lifting can actually cause the blood pressure to rise, at least temporarily, which may not be suitable for some people with hypertension. Aerobic exercise is particularly important as it's this type of sustained, fast paced movement that helps to reduce resistance in the arteries and lower the blood pressure. To do low to moderate intensity strength training, you could use lighter hand weights or resistance bands to do higher repetitions. Of course again, you always want to consult with your doctor before starting any type of exercise program, particularly if you have long term or poorly controlled hypertension.

How do you know that exercise for hypertension is safe?

A study published in 2006 in the medical journal Heart, looked at the effects of exercise on 104 older patients with hypertension. The patients did three hours per week of both aerobic exercise and weight lifting. At the end of the study, the participants showed no adverse effects on diastolic blood pressure or heart function. As an added bonus, the participants also had abdominal fat loses of around twenty percent, on average, along with an average weight loss of four pounds. Overall the effect of exercise for hypertension was overwhelmingly positive in this group.


To help prevent hypertension, note the following recommendations:

Know your blood pressure - the higher it is, the more frequently it needs to be checked

Avoid becoming overweight, or lose weight if your body measurement index (BMI) is greater than 25

Perform moderate physical activity 30 to 60 minutes five days a week or more

Limit alcohol intake to no more than two drinks per day

Restrict sodium intake (table salt)

Increase dietary potassium and calcium intake

Move toward a plant-based diet and reduce consumption of animal products (meat, cheese, eggs)

Develop skills to deal with stressful situations

Although hypertension affects millions of people, it is preventable and treatable. Knowing how exercise affects, and is affected by, blood pressure can be important in the prevention and treatment of this common disease.

Rudy McClinon Jr. B.S., CFT, PT
www.ruaprofitness.com
www.rmc_ruaprofitness@yahoo.com

Lifestyle Fitness Tips By Rudy McClinon Jr., BS, CFT, PT

Check out this blog for advice on how to maintain your strength, improve your posture, balance, hygiene, sex life and work through your limitations so you will start to focus on the things you can do verses the things you can't. I will motivate and be very encouraging to everyone.

Rudy McClinon Jr. earned a bachelor of science degree in Physical Education, Health and Science from Xavier in Ohio. He is a former professional football player in the NFL –CFL. He has more than 35 years of experience as a Certified Fitness Trainer, and is a personal trainer for the Denver Rocky Mountain News Fitness Challenge, a motivational speaker, and president of Sankofa Wholistic Health Care.

The Sankofa Wholistic Health Festival is sponsoring a Mini Wholistic Health Sampler. Please be our guest... Come and experience the following: PH Tests, Body Fat Measurements, Reflexology Treatments, Iridology Readings, Chair Massage, Blood Pressure Testing, Samples of Delicious Raw Foods, and more

Come Celebrate
Wholistic Health

DATE: Saturday, June 20, 2009
TIME: 1:30 pm to 3:00 pm
LOCATION:
The Blair-Caldwell Library, 1st Floor
2401 Welton Street
Denver, CO

MORE: Love Donations Accepted
For more information, call 303-863-9670 or 720-323-2239.

Your health is your biggest asset. Please come and use our organization as a resource to help manage your healthy lifestyle or to reclaim your healing power.

Sankofa Wholistic Health Care is a Non-Profit Organization.
Sankofa Members: Rudy McClinon Jr., Nanana (Evelyn) Gordon, P. Senakhu Donald-Riddick, Erma Weeks, Phyllis Reid, Sharlene J. Spencer, Shankara Gilberto Gil Antero, Teri Sewell-Huff, Pamelah Maragh, Avis Love

Rudy McClinon Jr. (B.S.,CFT, PT) earned a bachelor of science degree in Physical Education, Health and Science from Xavier in Ohio. He is a former professional football player in the NFL –CFL. He has more than 35 years of experience as a Certified Fitness Trainer, and is a personal trainer for the Denver Rocky Mountain News Fitness Challenge, a motivational speaker, and president of Sankofa Wholistic Health Care.

Check out this blog for advice on how to maintain your strength, improve your posture, balance, hygiene ,sex life and work through your limitations so you will start to focus on the things you can do verses the things you can't. I will motivate and be very encouraging to everyone.

www.ruaprofitness.com
www.areyouaprofitmess.com
rmc_ruaprofitness@yahoo.com

I know that cancer has touch the lives of a friend, family member, love one or even yourself. There was a time when just the simple diagnosis of cancer meant "a death sentence." Thanks to major research and medical discoveries, it is no longer a death sentence and we now have survivors.

Every person's situation is different. Before starting a moderate to vigorous exercise program, see your doctor.
I have a number of clients and group exercise participants who have chosen to continue to improve their quality of life by exercising with me.

The following types of exercise can help cancer survivors - and everyone else - get back in shape:

Flexibility exercises (stretching). Virtually everyone can do flexibility exercises. Stretching is important to keep moving, to maintain mobility and strength. If you're not yet ready for more vigorous exercise, you should at least stay flexible.

Aerobic exercise, such as brisk walking, jogging, and swimming. This kind of exercise burns calories and helps you lose weight. Aerobic exercise also builds cardiovascular fitness, which lowers the risk of heart attack, stroke, and diabetes.

Resistance training (Iifting weights or isometric exercise), which builds muscle. Many people lose muscle, but gain fat, through cancer treatment. For those with a high fat-to-lean mass ratio, resistance training can be especially helpful.
An exercise specialist can help design the right program for you.

Exercise can help cancer survivors battle depression and fatigue, because it produces natural endorphins that make us feel good. It can help counteract muscle atrophy that’s accelerated during chemotherapy, radiation, and sedentary recovery time. And it can give people the confidence that their lives—and their bodies—can return to normal.

I offer free exercise classes, all held in the Denver Metro area for all interested parties.

Rudy McClinon B.S, CFT,PT
www.areyouaprofitness.com

Lifestyle Fitness Tips By Rudy McClinon Jr., BS, CFT, PT
Check out this blog for advice on how to maintain your strength, improve your posture, balance, hygiene ,sex life and work through your limitations so you will start to focus on the things you can do verses the things you can't. I will motivate and be very encouraging to everyone.

Rudy McClinon Jr. earned a bachelor of science degree in Physical Education, Health and Science from Xavier in Ohio. He is a former professional football player in the NFL –CFL. He has more than 35 years of experience as a Certified Fitness Trainer, and is a personal trainer for the Denver Rocky Mountain News Fitness Challenge, a motivational speaker, and president of Sankofa Wholistic Health Care.

Being a bi-lateral hip replacement recipient of 9 years, I know the importance of continued exercise to strengthen the muscles around the joints that have replaced.
This major change in my life prompted me to become a personal trainer so that I could be conscientiously aware of the importance of taking care of myself. I am by no means suggesting you become a fitness trainer, but do take care of yourself.

Regular exercises to restore your normal hip motion and strength and a gradual return to everyday activities are important for your full recovery. Your orthopedic surgeon and physical therapist may recommend that you exercise 20 to 30 minutes 2 or 3 times a day during your early recovery.

I recommend that once you have gained strength and confidence in you new joint, that you exercise everyday, change your eating habits and develop a new attitude about yourself.

Advanced Exercises and Activities

A full recovery will take many months. The pain from your problem hip before your surgery and the pain and swelling after surgery have weakened your hip muscles. The following exercises and activities will help your hip muscles recover fully.
These exercises should be done in 10 repetitions four times a day with one end of the tubing around the ankle of your operated leg and the opposite end of the tubing attached to a stationary object such as a locked door or heavy furniture. Hold on to a chair or bar for balance.

Elastic Tube Exercises

Resistive Hip Flexion

Stand with your feet slightly apart. Bring your operated leg forward keeping the knee straight. Allow your leg to return to its previous position.
Resistive Hip Abduction

Stand sideways from the door and extend your operated leg out to the side. Allow your leg to return to its previous position.
Resistive Hip Extensions

Face the door or heavy object to which the tubing is attached and pull your leg straight back. Allow your leg to return to its previous position.

Exercycling

Exercycling is an excellent activity to help you regain muscle strength and hip mobility. Adjust the seat height so that the bottom of your foot just touches the pedal with your knee almost straight. Pedal backwards at first. Pedal forward only after comfortable cycling motion is possible backwards. As you become stronger (at about 4 to 6 weeks) slowly increase the tension on the exercycle. Exercycle forward 10 to 15 minutes twice a day, gradually building up to 20 to 30 minutes 3 to 4 times a week.

Walking

Take a cane with you until you have regained your balance skills. In the beginning, walk 5 or 10 minutes 3 or 4 times a day. As your strength and endurance improves, you can walk for 20 or 30 minutes 2 or 3 times a day. Once you have fully recovered, regular walks, 20 or 30 minutes 3 or 4 times a week, will help maintain your strength.
Once again you see walking is one of the best exercises you can do. I have gone from being able to walk 10 feet before my surgery to over 5 miles since my surgery.

For more exercises and a physician approved video please go to: www.areyouaprofitness.com

Lifestyle Fitness Tips By Rudy McClinon Jr., BS, CFT, PT
www.ruaprofitness.com
www.rmc_ruaprofitness@yahoo.com

Check out this blog for advice on how to maintain your strength, improve your posture, balance, hygiene ,sex life and work through your limitations so you will start to focus on the things you can do verses the things you can't. I will motivate and be very encouraging to everyone.

Rudy McClinon Jr. earned a bachelor of science degree in Physical Education, Health and Science from Xavier in Ohio. He is a former professional football player in the NFL –CFL. He has more than 35 years of experience as a Certified Fitness Trainer, and is a personal trainer for the Denver Rocky Mountain News Fitness Challenge, a motivational speaker, and president of Sankofa Wholistic Health Care.

Why a Personal Trainer may be right for you

If you want to lose weight, inches, get healthy and/or build muscle, hiring a personal trainer can be a step in the right direction. A good personal trainer can help you set up a program that meets your goals and teach you the best way to exercise. Here's what you should know before you hand over the cash.

What is a Personal Trainer?

A personal trainer should be, at the least, educated and certified through a reputable fitness organization. This person's job is to assess your fitness level, set up a program for you and keep you motivated. He or she will push you past your comfort level--something difficult to do on your own. A trainer also provides:
guidance on reaching your goals
education about strength training, cardio and basic nutrition
motivate you to want to improve your self image
accountability
ways to help track your progress.

What is a Session Like?

Each session lasts about 50 minutes to an hour. The first meeting is devoted to assessing fitness level, body measurements, exercise and health history and goals. Be prepared to step on the scale, have your body fat tested and answer specific questions about your goals. After that, you'll spend most of your time on strength training, flexibility and cardio.

What to Look for In a Personal Trainer

Education: A personal trainer should be certified through a reputable personal training organization. An exercise science or other related college degree isn't necessary, but the more education your trainer has, the better your workouts will be.

CPR: your trainer should have an updated certification in CPR and/or first aid.
Insured: Very important for liability purposes
Experience: Make sure your trainer has several years of experience, especially in relation to your goals. For example, if you have want to lose inches, you want someone knowledgeable in that area.

Specifics: If you have a specific medical problem, injury or condition (such as joint replacement, heart problems, diabetes, etc.) make sure your trainer has education in these areas and will work with your doctor.
A good listener: A good trainer will listen closely to what you say and make sure he understands your goals.

Attention: A good trainer will be focused only on you during your sessions.

Tracking progress: A good trainer will regularly assess your progress and change things if necessary.

Personality is very important too since you'll be working very closely with this person. Make sure you get along with your trainer and feel comfortable asking questions.

Rudy McClinon Jr. (B.S.,CFT, PT) earned a bachelor of science degree in Physical Education, Health and Science from Xavier in Ohio. He is a former professional football player in the NFL –CFL. He has more than 35 years of experience as a Certified Fitness Trainer, and is a personal trainer for the Denver Rocky Mountain News Fitness Challenge, a motivational speaker, and president of Sankofa Wholistic Health Care.

Check out this blog for advice on how to maintain your strength, improve your posture, balance, hygiene ,sex life and work through your limitations so you will start to focus on the things you can do verses the things you can't. I will motivate and be very encouraging to everyone.

www.ruaprofitness.com
www.areyouaprofitmess.com
rmc_ruaprofitness@yahoo.com

Muscle mass decreases as we age. Beginning in the fourth decade of life,(40 plus) adults lose 3%-5% of muscle mass per decade, and the decline increases to 1%-2% per year after age 50. Muscle keeps us strong, it burns calories and helps us maintain our weight, and it contributes to balance and bone strength. Without it, we can lose our independence and our mobility.

I am currently a certified personal trainer and group instructor of several Senior Adult Exercise Programs which focuses on strength, flexibility and balance.The common factor in all of our classes is to increase or maintain ones muscles mass and reduce body fat.

One of the biggest misconceptions of building muscle especially for women is the fear of becoming "musclebound". Let me ease your minds, this is not going to happen.

The good news is that muscle mass can increase at any age in response to exercise. In an important study of weight lifting and older adults conducted with 100 male and female residents of a nursing home in Boston (age range: 72 to 98 years of age; average age 87), subjects lifted weights with their legs three times a week for 10 weeks. At the end of the study, there was an increase in thigh mass of 2.7%, walking speed increased 12%, and leg strength increased a whopping 113%! In a similar study of adults 65-79 years old, subjects who lifted weights three times a week for three months increased their walking endurance by 38% (from 25 minutes to 34 minutes) without appreciable increases in mass.

A 91-year-old participant in the Boston study, had the following to say after the study, "It's very beneficial for me. Things that I couldn't do when I came here, I can do now. I didn't think that I was going to live anymore, but I feel different now."

I realize that some of you have not thought about how your health would affect you in the near future as you age,so I suggest you take a personal survey of your lifestyle and make the neccesary
changes to have a better quality of life.