There was an article that I read in the NYT Magazine over the weekend that talks about how the author’s parents depriving him and his sister of certain foods (namely processed foods) has made them more obsessed than they might have been otherwise. Most of us can relate to this to a degree. Click here to read the full article.

I spent the greater part of this past weekend setting goals and getting organized for ‘09. Those that know me well know I love my dessert-it is a good thing I also love veggies and love to workout. I eat very healthy but I LOVE dessert. I am trying to make a concerted effort to lower my daily sugar consumption. I found this article in the New York Times article on Sugar Consumption to have some interesting information. We are always hearing about the affect that sugar has on diabetes. Well, apparantly it also affects memory-even more reason to try to eat less of it.

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Originally uploaded by O2 MAX

AntiOXidant Planning team
Daria
Stella
Kim
Tanya
Stacey

Published in Santa Monica Daily Press on December 27, 2008

Change is the law of life

and those who look only to the past or the present are certain to miss the future said John F. Kennedy. As we head into 2009 many people begin setting goals and resolutions for themselves. One of the most popular ones across the board is always simply to exercise more. Two of my personal fitness goals this year is to start swimming again and complete a triathalon. I contemplated whether or not to share this with everyone. But now that it is out there, I have to do it-as apprehensive as it makes me feel. It always helps to share your goals and aspirations with people that support and encourage you. You help push each other and help each other overcome your fears and get to that next level.

It is important for us all to set goals. They do not have to be in December but it seems to be a good a time as any. Goal setting helps us break down the seemingly unachievable.

I thought it would be fun to share some of the things and people that I found to be inspirational and helpful from 2008:

Quote: “Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.” – Dr. Seuss

Book: “Never Eat Alone” – by Keith Ferrazzi. This book was hands down my favorite read this year. It left me feeling energized, invigorated and got my head reeling with ideas.

Calorie Blasting Workout - 30 minute workout consisting of 15-90 second high intensity sprints with double the recovery time (15 seconds on, 30 seconds off)

Ab Exercise- Tie between bicycle crunches and exercise ball crunches

Upper Body Exercise – Variety of Pushups. Great way to work on upper body strength without any equipment

Stretch – Pigeon (GREAT hip opener for all the running, biking and sitting)

Athletes - Michael Phelps  & Dara Torres  - 2 examples of unrivaled dedication and motivation.

Entrepreneur-Michael Milken- I had the chance to meet him a few months ago. He is one of the sharpest and most passionate people I have yet to meet when it comes to being a leader in education and forward thinking.

Anthony Davis – I met Anthony a month ago and was immediately impressed. He is aformer American Football Running Back (USC, Rams, and a few other teams). He spends his post football career in real estate development and speaking to youth.

Politics – Our new President. Whether or not you are a democrat or republican or other, it is pretty amazing to think how far our country has come. When I think of all my grandparents have seen and experienced in their lifetime it is just hard to even comprehend.

I love hearing what people have to say as it gives me ideas and invigorates me. I asked our members, interns and friends what their goals were 2009. The responses sort of covered the gamut and were not all fitness related per-say.

“To grow up! I’m serious… I want to create my business and have 100k in the bank by Dec 2009.”

“I want to develop a purely healthy body/soul to care for me for years to come.”

“My goal in 2009 is to be able to wake up every day with gratitude and a peaceful feeling that keeps me in the moment throughout my day - and lots and lots of abundance and success - and to pay off my house and to complete my website and get globs and globs of money and….”

“Make more time for myself. Be more consistent with my exercise routine.

Take chances. Have fun. Be healthy. Surround myself with positive people. Clear out the clutter in all areas of my life.”

“For the year 2009, I want to actually take action instead of thinking of doing something.”

“To work out hard and make sure I don’t lose my determination in my sport (wrestling).”

“Are you doing your best, Often enough??”

“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” – Jesse Owens, Olympic Athlete

 What are YOUR dreams?  Surround yourself with people that help me learn, grow and encourage you to achieve my goals. When you set your mind to something you can accomplish most anything.

Happy New Year!!

Karen Jashinsky is the founder of O2 MAX-a fitness network for teens that teaches teens how to integrate fitness and nutrition into their day-to-day lives while preventing injuries and empowering teens to lead healthy and fit lifestyles. The O2 MAX training studio is based in Santa Monica. To receive her newsletter or contact her she can be reached at info (at) o2maxfitnes (dot) com. Or through her website & blog: www.o2maxfitness.com <http://www.o2maxfitness.com>

By Scott Tamaki

Thomas Yi started Tae Kwon Do at age four in Seoul, Korea. Upon turning eight years old, Mr. Yi received his black belt in Tae Kwon Do. At eight he also traveled to the United States. While in America, Mr. Yi received his black belt in Jujutsu at age 16. Mr. Yi was on the wrestling team for High School and College which was between 6 to 8 years. After spending 20 years in Hapkido he received his black belt at age 24. After that Mr. Yi became the Managing Director of The International Hapkido Federation. In 2002, Mr. Yi opened up his own studio of integrated Martial Arts.

1. What are your plans for the Holidays?

I’m going to Australia to see my wife and her in-laws for three weeks. We’re going to barbecue, watch fireworks, swim and snorkel.

2. Are there any special kinds of foods you are looking forward to for Christmas?

Yes, steak, meat pies, (Australian) and Dim Sin, which are Chinese Dumplings.

3. What is your favorite Holiday Dish?

Meatloaf, and asparagus which I’m going to teach my In-Laws how to make.

4. What is your favorite part about the Holidays?

Taking time off to see my family, wife, and In-laws. I have two sisters, and two Nephews, one 16 years old and the other 14 years old. Both black belts in Tae Kwon Do.

5. What are your planning for your Martial Arts classes to commemorate the holidays?

We are having a Mudo Holiday banquet, which we will give out awards of: Student of the Year, Most Improved, Attendance, and have a huge raffle at the end.

6. What’s on your Christmas List?

Electronics/Gadgets, Aston Martin, a Villa in Monte Carlo (laughs)

7. What have you learned from your experiences?

“It is important to enjoy the moment”

“A martial artist accepts the consequences of his/her actions and in doing so, he is defined by them”

Astrology sign: Gemini

Chinese Zodiac: Dragon

By Jessica

Imagine you just went for a vigorous 5 mile run and think about how the feelings that might come over you once you finish. Naturally, you will feel tired and exhausted. Yet, you will most likely feel satisfied because you have accomplished your goal of 5 miles. This satisfaction could potentially turn into motivation to keep working out. Yet, the question is: What happens to you when exercise too much and too often

Unfortunately, the answer is increased risk of injury. This happens because the used muscles become strained from the workout.The trick to avoid injuries lies in the simple task of taking good care of your muscles.

So now you may be be asking: How do I care for my muscles correctly?

The trick to good care is actually in the food you eat after you exercise. This is called the post-exercise meal. After a workout, your body needs nutrients to replenish the muscles that you have just used!

When replenishing, your body is in need of protein and carbohydrate as sources of nutrients. The nutrients you need after a workout often depend on what kind of workout you have just completed. For example, you just went for a run or bike ride for a long amount of time. In a more broad sense you have just completed an endurance workout. The type of nutrients your body is looking for are carbohydrates in order to refuel itself. Yet, in a more general sense, you would want to have a balance of carbohydrates, proteins and fat. You could eat something like; chicken breast (find out recipes) as your source of protein, and beans and vegetables (find out for recipes) as your source of carbohydrates

Here is a easy list of ways to avoid injury!

1. During a workout, hydrate yourself with water or a sports drink, so you can maintain your body weight.

2. After a workout (within the hour), eat some carbohydrates and proteins to replenish the glycogen and speed up your recovery time.

3. After a workout (within 2 hours), eat a complete, nutritious and balanced meal to help the muscles recover efficiently.

Here is a list of good food to eat post-exercise!

1. Smoothie with protein (yogurt or protein powder) and fresh or frozen fruit.

2. Salad with vegetables and protein (such as fish or poultry).

3. Egg White omelette with mushrooms, onions, low-fat cheese and a side of fruit (berries or melon are great!)

Now that you have all of the tools and knowledge in order to avoid injury, continue to exercise but remember to take care of your body!

By Jessica Chan

Angelina Jolie. You have seen her in the movies “The Tomb Raider”, “Mr. & Mrs. Smith”, “Beowulf”, and others. You have also seen her slender body and solid muscles. But her ideal body that all women desire did not come out of thin air, she accomplished this by her special workout plan. Her special workout is doing kickboxing. Every day, she would do kickboxing for at least an hour or two. It doesn’t seem much to some people, but kickboxing can burn 600-800 calories an hour. Amazing isn’t it? Not only does Angelina burn the fat, but she also gains muscles too.

Motivated to workout?

Be like Angelina and never give up!

Also published in the Santa Monica Daily Press-12/18/08

I recently had a physical check-up and had all the usual things checked-cholesterol, weight, blood pressure and height. My weight has been pretty consistent give or take a few pounds. I think I stopped growing by my senior of high school and plateau at 5’2. I was shocked when I was told I was 5’2 ½. I asked him if he was sure and he said yes. I was thrilled to learn that I grew ½ an inch!!!!  I have definitely been feeling like my posture is better due to all the Yoga I have been regularly doing but I am still in shock that it has actually made me taller!

Technically yoga did not really make me grow-it just helped me with my posture and therefore had a similar effect.

I did not start doing Yoga regularly until about 2 years ago. I fractured my back when I had my bicycle accident 3 ½ years ago and it has helped tremendously. I have been a strong advocate of yoga for all ages ever since.

Yoga has become more popular in schools and is now being offered as a Physical Education option. Locally, SAMOHI teacher Jenna Gasparino teaches Yoga and this past year there were several more classes added due to its popularity.

Pat Welsh, a golf instructor who teaches for Total Golf Adventures has been practicing golf since 1973 before many people even knew what it was. He was living in London at the time and out of boredom he and some friends bought a book and started learning Yoga. Now in his early sixties, he still starts his day with Yoga. “It definitely has helped me stay healthy, injury free and improve my golf game” says Pat. He tries to encourage the kids to do some stretching and basic Yoga each time they play.

I decided to interview a number of teens to see how Yoga has impacted their lives. Here is what they came back with:

 “Yoga makes me feel more alive and it clears me up. Yoga calms my mind down from stressors. I go at least once a week, whenever I can and started when I joined my schools yoga class after Volleyball season.”

Scott Tamaki-Junior @ SAMOHI

“Yoga heals pain and I love the feeling that is so sensational and pure. Yoga has definitely helped me.  I feel stronger and more comfortable in general.  I also have something to motivate me to get out of the house. Recently I have had yoga once a week, the problem is finding a time to focus and really connect.  College life is hectic but as soon as finals are over I plan on it being a daily thing. I started yoga my junior year of high school.”

Sarah Michael Nagata-SMC

“Yoga helps calm me. I feel very relaxed after I do yoga.  I feel that Yoga has helped me a lot. I do Yoga 2 or 3 times a week but I try to do it as much as possible. I doing Yoga started last year.”

Trianna Garcia – Sophmore @ SAMOHI

Yoga has many benefits of which include:

·      If you are young and still growing, regular Yoga practice and a good diet will help you reach your full height

·      Strength

·      Flexibility

·      Relaxation-more focus in class

·      Stress Management

·      Healthy Body Image

·      Curiosity – provides confidence to take risks

High School athletes can also benefit from Yoga as it helps stretch and prevent injury from overused muscles as is common in athletes. We encourage everyone to practice some sort of yoga or stretching routine. Especially as finals roll around it is a great way to keep the stress at bay!

Karen Jashinsky is the founder of O2 MAX-a fitness network for teens that teaches teens how to integrate fitness and nutrition into their day-to-day lives while preventing injuries and empowering teens to lead healthy and fit lifestyles. The O2 MAX training studio is based in Santa Monica. To receive her newsletter or contact her she can be reached at info (at) o2maxfitnes (dot) com. Or through her website & blog: www.o2maxfitness.com <http://www.o2maxfitness.com>