Ask the Trainer

Meet Coach Andrew: An Incredible Story

2011-04-07T11:25:00.000-07:00

I have had the pleasure of training a simply incredible athlete, coach, husband, father, and role model over the past three months - a man who has a story that has continued to inspire and motivate ME when I have needed it most.

Andrew McWhorter

His name is Andrew McWhorter, and he is the man and Level 1 USA Triathlon Certified Coach behind his coaching business, Team Love Multisports. His story? Inspirational - and one to be featured in publications from San Francisco all the way to Boston, MA in the next several days. I have the pleasure of sharing it with you now, and hope that you, too, will cherish the memory of an incredible woman and athlete. Andrew's mother will have her "moment" in Boston - 30 years after a tragic accident. She will be running in spirit, directly alongside her son, Andrew.

In Andrew's words:

"In March of 1981 Barbara McWhorter was featured in an article in Inside Running magazine, outlining her plan to compete in and to win her age group at the Boston Marathon. One Month later, 2 days before the race, she was killed along with her 11-year-old daughter in a tragic auto accident on the New York state throughway in route to Boston.

Barbara married her high school sweetheart, had three children and then followed a career in nursing. With her life fulfilled, she found she had room for something more, something for herself. In April of 1979 she found herself drawn to the television watching the coverage of the Boston Marathon. Without any former physical training, she knew that she had found a new goal. The next day Barbara, and her husband Richard, ran their very first mile together. Richard found running to be a challenge, trying to balance exercise with work and night school, but Barbara did not stop. After a month she was racing nearly every weekend and by December, a mere 8 months after she ran her first mile, Barbara, at age 34, ran in the Gulf Athletics Congress 30K Championship and set a new age group record of 2:19.52. One month later she ran a 3:35 in the Houston Tenneco Marathon, it would be her first. The dream was becoming a reality. Nothing would stand in the way of qualifying for the Boston Marathon. Barbara set her sights to qualify for Boston the following year in The Houston Marathon, needing a qualifying time of 3:20. She continued to train and race constantly for the next year to achieve her goal.

Over the course of the next 18 months Barbara achieved many local and national age group wins and set new records. She joined the 1960 Road Runners club and became an instant role model and inspiration to her fellow club members and peers. She continued to stay focused and committed to her goal for Boston, all while remaining dedicated to completing nursing school and most importantly, taking care of her husband and children. Barbara always put her family first.

In the fall of 1980 Barbara joined a masters team comprised of three women from her running group and easily won a 10K team division, earning an all expense paid trip to Philadelphia for the Nike Masters Championship in early April. Barbara’s focus was clear, she was not concerned about Philadelphia, she stayed diligent to her marathon training program, spending hours at the track with coaches and logging countless miles on the road.

In January 1981 Barbara qualified for Boston. Barbara finished with plenty of room to spare with a time of 3:07.45, a close second place finish in her age group to Sue Peterson, who had won Houston the year before.

For the next three months Barbara’s marathon training program became her priority, even leaving her job as a nurse to focus on her goal. When April came, it was time for her masters team to fly to Philadelphia for the Nike Masters Championship. Barbara’s husband, Richard, and their three children, John (16), Andrew (13), and Suzie (11), would make the long trip to Philadelphia by car to get there in time for the race. With a time of 59:30 in the 15K in Philadelphia, Barbara was ranked 4th in the nation.

After the Nike Masters Championship Barbara joined her family for the next 6 days during her children’s spring break to explore the East coast before heading to Boston. Having never been there, she wanted to see as much as possible, visiting New York City, Washington DC, (where she was picked up by military police for running in Arlington cemetery) and finally traveling up to the Canadian boarder to see Niagara Falls.

It was a rainy morning, Good Friday, April 17th. While Barbara and her family were traveling East, toward Boston, a semi-tractor trailer in oncoming traffic slid out of control and crashed through the barrier, meeting the McWhorter car head-on. It was an unavoidable accident. Barbara and her 11-year-old daughter, Suzie, were killed instantly. Her husband was thrown from the vehicle suffering severe head trauma that still requires him to receive 24-hour care to this day. The boys, John and Andrew, received non-life threatening injuries. After spending a week in the Hospital in upstate New York, they returned to Houston to live with their grandparents.

On April 18th 2011, thirty years after the death of our Mother and sister, my brother John and I will be competing in the 115th running of the Boston Marathon to honor and acknowledge the accomplishments of Barbara McWhorter as a Mother, a wife, a nurse, a role model and a Runner."

Go Andrew.....Go. You have an incredible community behind you.

The Right "Whey" to Recover? Try Chocolate Milk!!!

2011-01-07T11:32:00.000-08:00

If you walk into any bike shop, supplement store, or even pharmacy, you may find yourself bombarded by the “latest and greatest” products used to expedite post-workout recovery. But is it truly “worth” not only the hype, but the price? The answer truly lies within your particular fitness objectives.

Many of my Personal Training clients rely on a whey protein supplement to accelerate muscle development, as well as for its antioxidant capability. In fact, I use it myself post-strength and on-bike workouts. You can find whey supplements at varying prices—mostly due to varying levels of quality refinement (30-85% whey isolate). This discrepancy in price typically, typically indicates a higher absorption rate coupled with less fat and lactose. There are other options such as soy, egg, or rice protein. All have their own benefits and/or side effects—namely some level of intolerance to one or more ingredients resulting in gas, pain, bloating, phlegm, rashes, etc.—so explore with caution. :)

Instead of simply focusing on a protein supplement post-workout, don’t forget the carbs! These are an integral fuel-source for your body, and, although they have somewhat of a bad reputation courtesy of the recently popular all-protein fad diets, they are critical in the recovery process.

A recent study published in the International Journal of Sport Nutrition and Exercise and performed at my Alma maître, Indiana University, Dr. Joel Stager proved that chocolate milk…..yes, CHOCOLATE MILK, contains “an optimal carbohydrate to protein ration, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts.” Not only are you able to replace those precious fluids lost during activity, but it’s an inexpensive way to find the perfect balance of carbohydrates and protein that you muscles need!

Should you forget about your electrolytes? Absolutely not. I recommend an electrolyte-enhanced mix or drink in your water bottle pre- and/or post-workout. However, the next time you hop off your bike or step out of the weight room, consider a new recovery “drink” and test out the latest research for yourself!

Doping is Forever? Find Out What Your Muscles Remember.....

2010-08-23T09:56:00.000-07:00

We all have those friends..... The ones who are always seemingly in shape--effortlessly and obnoxiously to those of us who spend hours mastering our craft (or waistline).

Obviously genetics play a hefty factor, but new research may indicate that there's more to it than that.

Muscles actually have a memory of their former strength — and that memory may last indefinitely, says University of Oslo physiologist Kristian Gundersen in a recent NPR interview. In fact, Gundersen's study seriously challenges the notion that muscles go back to their "starting condition" when you stop strength training.

Gundersen states, "Our findings suggest that there are permanent structural changes in the muscle. We don't know if they're really permanent, but they're very long-lasting in animals, at least."

How did they test it?

They tested with mice--putting them through a strength training regimen to build muscle strength in their hind legs (I envision Stuart Little meets Tony Horton--P90X Guru). Strength training generates new muscle nuclei, which are "the small factories that will produce new muscle," says Gundersen.

After a period of time, the mice were removed from their training regimen, and while they found that they did lose muscle mass, the mice still maintained the muscle nuclei--jump starters for retraining.

Let's Get Physical. And Soon.....

Fact: It's much easier to develop muscle nuclei when you're young.

So, whatever the age, the studies are consistently showing to get active earlier with a regular cardiovascular and strength training program--as the effects will be both more significant and longer-lasting.

Implications for Athletes

The only down side from Gundersen's study might be for athletes who take performance enhancing supplements/treatments better known as "doping." It is true that steroids can facilitate the adaptation of significantly more muscle nuclei and growth hormones can expedite their production. So would it follow that if the development of muscle nuclei has been found to be at minimum semi-permanent--if not far more sustainable, so would the physiological adaptations gained from doping?

Gundersen concludes: "And then, I guess, it's reasonable to suggest that exclusion time after [a] doping offense should be forever." This is certainly, at least, food for thought over an increasingly controversial topic.

And for the Average Folks?

Don't wait for the new year or for "the weather to turn" to begin strength training again. It might just be easier to get back into shape than you thought.

HIGH-FIBER DIETS.

2010-06-16T12:18:00.000-07:00

Either your brain just envisioned a bag of prunes and a bowl flavorless, cardboard cereal OR, you just had a flashback to fiber-induced stomach cramps and gastrointestinal distress (ugh!). The ugly truth is we've ALL been there.

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If you are on a track to slim down over the summer months, however, you might want to consider a revision in this thinking. Not only does fiber help you drop pounds quickly, but it also keeps you feeling full longer! This summer, say no to the "cookie belly" and "muffin top" simply by making small choices that make a BIG difference (because let's face it..... passing on a cowboy cookie or homemade muffin isn't as easy as we'd like to think).
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The following are some flavorful, high-fiber options for your diet--ones which might just change your perspective on counting your calories with increased-fiber meal plans.

Pears
Most people are unaware of the fact that pears contain more fiber than prunes. An average-sized pear packs nearly double the fiber of one prune!
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Whole-Grain Cereals
Whole-grain cereals are a great opportunity to get a TON of fiber early in the morning. A one-half cup serving of Fiber One provides you with 14 grams of fiber--14 times more than the amount of fiber in a bowl of Special K. Top a bowl of your favorite fiber cereal with berries and skim milk and keep your belly happy until well-past the noon hour!
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Pistachios

Pistachios have the least amount of calories and fat of all nuts, and a one-ounce serving has three grams of fiber. Toss pistachios into your cereal or yogurt, on top of salads or eat them on their own as a fiber and protein-packed snack.

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Berries
All berries are a great source of fiber! One cup of antioxidant-rich raspberries has eight grams of fiber and only 60 calories.
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Artichokes
An entire artichoke has six grams of fiber and only 60 calories. Next time you have company, whip up your favorite low-fat spinach and artichoke dip for a great boost of fiber. You can also steam an artichoke for a great low-calorie, high-fiber snack.

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Lentil Beans
Ever have soup "indecision" at the deli counter? Remember this: One cup of lentils contains 16 grams of fiber--16 times the amount of fiber in a cup of chicken noodle soup! Try a lentil-based soup to get your fiber and protein fix.

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Edamame
Unsure about which appetizer to order at sushi? With eight grams of fiber in just one cup, edamame is a great choice that will fill you up so you don't overeat during the main meal.

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Whole-Grain Bread Products
One-hundred percent whole-wheat breads, tortillas, English muffins and pitas contain twice the fiber and almost half the calories of their all-white counterparts! At lunch, make sure to order sandwiches on any of these high-fiber breads to help keep you feeling satisfied all afternoon.

Drop down and give me more than.....her?

2010-05-04T10:04:00.000-07:00

Personal training in a group? A survey by the IDEA Health and Fitness Association revealed that not only are a greater number of people training with others more than ever (up 20% in the last 5 years), but that those who do train as part of a team remain more accountable and therefore have better results than those who do not.

There is plenty of research on teamwork and competition to explain why the desire to be seen as “the best” may supersede the need to get into shape. This, coupled with the fact that people who work out together can feel an incredible sense of accountability to their peers as a reflection of helpfulness and positive motivation has been proven to be a winning combination.

“You don’t want to be last, so you ratchet it up — that’s the human spirit. But, not all group sessions devolve into tournaments,” said Dr. Leonard Zaichkowsky, a sports psychologist at Boston University.

I would wholeheartedly agree that this is the attitude prevalent in my current facility--not to mention a large part of the reason why I recommend group training (even if for just one day per week) to the majority of my clients I see on an individual basis.

Camaraderie, accountability, and RESULTS: Group Training 101!

Women.....We really DO work harder!

2010-03-25T09:37:00.000-07:00

One hour, Ladies! Fire up the treadmill, tune up the bicycle, invest in that great pair of sneakers, and get ready to brag that you've earned your awesome figure--because it's really true!

A study appearing in yesterday's Journal of the American Medical Association (which consisted of 34,079 middle-aged women followed for nearly 13 years at Harvard's Women's Hospital) concluded that at least an hour of moderate activity a day is needed for older women at a healthy weight who aren't dieting simply to just maintain their current weight. For those who are already overweight - and that's most American women - even more exercise is called for to avoid gaining weight without eating less, the study results suggest.

The study underscores some inevitabilities about aging. Men and women often put on weight, partly because their metabolism slows down - not to mention the hormonal changes in menopause that also can make women prone to weight gain, especially around the belly.

"Kate, I don't have that kind of time" stated one of my female clients this morning upon learning this information. It's okay! Women simply must become more mindful of their caloric intake as they age, while remembering the benefits of exercise (heart health and chronic disease protection) that extend beyond the dreaded "changing room tri-fold mirror" - even if one doesn't get enough activity to lose weight.

The bottom line is simply not to be discouraged! Keep a variety of activities in your workout, look for simple ways to clean up your diet, and make sure you are taking the steps necessary (even if it is 60-minutes worth!) to care for your maturing body.

Recover first! And save your celebration.....

2010-03-03T19:37:00.000-08:00

"Failure Friday": My clients know this to be the toughest workout of the week, typically prior to a variety of planned merriment and socialization in the ensuing hours and spilling over into the weekend. The latest research, however, suggests that one might want to consider holding off the festivities to allow for adequate muscle recovery.

A great friend and cycling teammate, Dr. Kim White (of UCSC), recently forwarded a study my direction published in the 2010 Journal of Science and Medicine in Sport (v. 13, 189-193) which concluded that not only does alcohol "magnify the severity of skeletal muscle injury--therefore delaying the recovery of strength in the following 24h period," but in fact, that for 2 or 3 mornings later, muscle performance is still notably impacted.

But don't be fooled into thinking this applies only in the weight room! This study concluded that ANY sport requiring eccentric muscle contractions (i.e. even the armchair quarterback is affected) should bear this information in mind.

Stated simply:

If you are serious about your sport, you shouldn’t be drinking alcohol post ride, run, lift, match, game, or bout (sorry, Derby Girls.....it's true)! Rehydrate, refuel, and recover first. Celebrate second!

Get a "Leg Up" on Core Training

2010-01-22T10:18:00.000-08:00

If you are looking to get ahead with your core training, instead of adding more reps, additional sets, or an "as seen on TV" piece of abdominal equipment, first start by looking down at your feet. That's right.....the question is: How much core "work" do you do in your routine before adding in crunches, balls, or bands to target your abdominals?

Do I spend excessive time on balance boards and stability balls? You might be surprised to find that the answer is "no," although they can certainly be fun to play with. I do, however, require clients to perform rather simple exercises, such as a bicep curl, while standing on one leg; and somewhat more complicated exercises, such as a lunge, while walking down a piece of masking tape.

One might argue that there is some compromise of strength and/or one's total weight-bearing capabilities with regard to functional training--i.e. I wouldn't have my client attempt to squat her max weight (or anywhere near it, actually) while standing on an unstable surface. Certainly, there is a time and a place to add stability training to one's workout. However, the next time you are considering increasing your weight on a particular exercise--for example, a seated bicep curl--first ask yourself whether or not you could perform your specific reps/sets while seated on a stability ball. Then decide whether you could perform this exercise with good posture while standing. Finally, could you do it with good form and posture while standing on one leg or safely on a stability device?

These are the questions that will eventually point you in the direction of a properly trained core. Developing strong abdominal muscles is important, but a well-trained core will have benefits that will last long after the six-pack fades.

Swiftwick: Adding Support to Your Day

2009-11-06T08:17:00.000-08:00

Balancing a career as a full-time trainer and class instructor around my daily training schedule out on the bike literally leaves me running around both in and out of the gym. Although my clients are great at "keeping me on my toes," at the end of the day, there is no question that my feet just simply hurt!

One of my teammates recommended that I touch base with Swiftwick, a small Tennessee-based company with products developed by athletes to bridge the gap between everyday wear and performance for active individuals. I had the opportunity to visit with the Swiftwick folks this year at Interbike, at which point Mary Beth (a fabulous spokeswomen and athlete) gave me a true introduction to their product. Although since then, I have had the opportunity to wear various cuts and styles of their socks (which I ride most comfortably in daily), I am most excited about their compression technology--one which keeps me on my feet at work.

Basic physiology tells us that for the most part (and on healthy individuals), the heart pumps blood to all the extremities as equally as it can. Gravity, however, causes blood to pool in the lower legs and feet causing the gamut of complications from thrombosis to leg cramps to spider veins. Elevating the legs and feet may alleviate the pain or swelling temporarily, but it often returns after a few hours of constant standing or walking--especially for those individuals that remain on their feet for the majority of the day.

This is where the use of Swiftwick compression socks can be extremely beneficial. By compressing the surface veins, arteries and muscles, the circulating blood is forced through narrower channels. The arterial pressure is increased, causing more blood to return to the heart and less blood to pool in the feet--aiding recovery after workouts and putting the spring back in your step as the day wears on!

Thank you, Swiftwick, for a truly awesome American-made product--supporting active individuals, myself, and cyclists all over the country.

A Balanced Approach to Training

2009-10-26T13:31:00.000-07:00

Today, the term “BOSU” has evolved beyond the product ("Both Sides Up") to now mean “Both Sides Utilized,” a mindful approach to exercise that steps beyond traditional training to balanced, functional training.

When we train the core at a conscious level (sit-ups, back extensions, etc.), we often forget that this is not how it is used in everyday activities. In fact, in order for us to truly find the functional benefit that added core strength can provide, it must be an "automatic" response based upon the training that it receives. For example, a client of mine recently was standing out on her elevated porch in preparation for a walk with her dog on a leash. Unexpectedly, her dog bolted after a neighborhood cat while she was still attempting to zip her jacket. Both the physics and the "gravity" of the situation propelled her down three steps to the ground--at which point, she found herself shaken, but surprisingly upright due to a barrage of balance and stability training which I incorporate into our bi-weekly sessions.

A large part of this balance and stability training is on the BOSU Balance Trainer to improve body control--a skill that must be developed in a variety of situations. This learning process includes using skill progressions that introduce instability in controlled training environments (i.e. with me!), which translate to a variety of training surfaces and movement challenges. Many real life examples, including the story I shared above, support an approach that trains muscles for movement, life, and sport--not just for sets and reps on a machine at the gym.

A CrossFit Nation?

2009-09-16T19:48:00.000-07:00

“It can kill you. I’ve always been honest about that.” This, the claim of Greg Glassman, CrossFit’s founder. We do foolish and/or dangerous activities each and every day. However, most individuals think of hitting the gym as a positive asset to their health. So why are people doing this?

CrossFit Principles

As the self-proclaimed “sport of fitness,” CrossFit boasts that no movement is more functional than moving large loads over long distances. Quickly.
CrossFit mixes both strength and conditioning in a constantly varied, high-intensity, and functional workout.
Skip the stairmaster. Forget weight-stacked exercise machines. Say goodbye to group exercise classes. This workout requires little "traditional" equipment.
The CrossFit workout is an unusually intense mix of gymnastics, track and field, and bodybuilding with minimal rest between activities.
o Emphasis is placed on speed and weight lifted—not technique.
o Routines are supposedly scalable by intensity for everyone--even Grandma.

While CrossFit has developed an almost cult-like following, critics argue that an untrained individual should approach this program with caution (and I agree). There is always a danger in lifting too heavy, too soon—especially when proper form has not been either monitored or developed. If, however, you thrive on pushing your body past where even common logic may say it should go, and you are one that thrives on camaraderie, competition, and the true intensity of the “sport of fitness,” this program may just be the perfect “fit.”

Stretching the Truth

2009-08-20T08:38:00.000-07:00

If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on! Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you.

The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is actually a complete fallacy. As a matter of fact, it actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other recent, more in-depth studies have found that this stretching decreases muscle strength by as much as 30 percent!

THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen.

A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. In addition, they also withstand loads better.

To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Most coaches and athletes have known this for years. That’s why tennis players run around the court four or five times before a match and marathoners stride in front of the starting line. But many athletes do this portion of their warm-up too intensely or too early. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. In this instance, the warm-up serves to not only increase your body’s core temperature, but also to prepare your muscles for subsequent exertion.

So, the next time you plan on getting active with intensity (as we all should to a certain degree), try the "right" warm-up and save your static stretching for later!

Getting the Most from Your Personal Trainer...

2009-08-11T08:20:00.000-07:00

Here are 10 quick tips:

Communicate any injuries and/or stress levels each and every session—in advance if possible!
Honestly admit to what you have and have not been doing that affects your overall health and fitness.
If you don’t know what muscle group you are working on during a given exercise, ASK. Your program is designed with your goals and your needs in mind. Make sure you are safely getting the most out of it by focusing your efforts accordingly.
Recognize, acknowledge, and vocalize differences between muscle pain and joint pain.
Provide your trainer with feedback pre- and post-workout—did you enjoy your session? Was the intensity appropriate? Did you feel challenged?
Ensure that your personal trainer knows the best way to communicate—cell phone, email, etc.
Ask, Ask, Ask! If your trainer does not know the answer to your specific question or concern, chances are they have access to answers or can suggest a great referral.
Keep a record of your workouts. A great trainer wants to make you independent and accountable for your own health and fitness.
Invest in a heart rate monitor. Again, this is an accountability and educational tool that will help you not only get more out of your workout, but to also understand why.
Make a commitment to your personal training appointments and remember these appointments are for you, your health, and your overall well-being. As trainers, we succeed only as our clients find success.

The 10 Best Foods You Aren't Eating

2009-07-27T19:59:00.000-07:00

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, such as guava and goji berries, aren’t always available at regular grocery stores. Here’s his advice for the typical shopper:

Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters. How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes. How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
Swiss chard: A leafy green vege packed with carotenoids that protect aging eyes. How to eat it: Chop and saute in olive oil.
Cinnamon: May help control blood sugar and cholesterol. How to eat it: Sprinkle on coffee or oatmeal.
Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants. How to eat: Just drink it.
Dried plums: Okay, so they are really prunes, but they are packed with antioxidants. How to eat: Wrapped in prosciutto and baked.
Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death. How to eat: Roasted as a snack, or sprinkled on salad.
Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
Turmeric: The “superstar of spices,'’ it may have anti-inflammatory and anti-cancer properties. How to eat: Mix with scrambled eggs or in any vegetable dish.
Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies. How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.

For more on the foods listed above, please check out Dr. Bowden's book, "The 150 Healthiest Foods on Earth."

Muscles: More than an Exercise in Vanity.

2009-07-25T08:04:00.000-07:00

Are your muscles healthy?

This is certainly NOT the type of question that you may ask yourself very often, however, current research shows that muscle health is emerging as an integral part of overall health and wellness for both men and women.

But bigger is still better, right?

Actually, how "big" your muscles can get depends, to a greater degree, on both your sex and heredity. Muscles which have been stressed to their limit in order to provide enough functional power and strength to maintain an active lifestyle through the aging process are technically classified as "most healthy"--regardless of size. Hence, maintaining your muscular strength and endurance does take effort (through both cardiovascular conditioning and strength training), even if the results are not a sculptured look.

So how do I get "healthy" muscles?

There are two aspects to healthy muscles: endurance and strength. To maintain endurance, consider engaging in activities which actively pump blood to the muscles for a sustained period of time most days of the week--i.e. walking, jogging, cycling, etc. For strength, lifting weights is paramount! Unfortunately, many (women in particular) often lift weights which are far too light either in fear of improper technique and/or the "bulk" factor--which requires testosterone levels that the vast majority of women simply don't have.

Progressive resistance is your answer to building "healthy" muscular strength, which will also give women that level of beach-worthy "tone." Interested in learning how? That's precisely what we're here for at Equilibrium Fitness, Inc.! Drop us a line for more information to a "healthier" you, or stop in and speak with our Fitness Department in order to make sure that you are on the right track.

Being a Smarter Organic Shopper

2009-07-25T07:48:00.000-07:00

If you are one that frequents the produce aisle at nearly any of the local grocery stores, you may have recently experienced a little "sticker shock" with regard to organic food prices. There is no question that putting quality "fuel" in your tank these days is costing more in nearly aspect of life, but a recent study from a nonprofit agency just might provide a little relief to your pocketbook the next time you check out.

As both a money and health-conscious adult, I thought I would share an especially helpful list from the Environmental Working Group (a nonprofit research and advocacy organization) that I recently stumbled upon. Whether you are a die-hard believer on board the organic revolution or not, the fact of the matter is that choosing "organic" lowers your risk of exposure to pesticides. However, some fruits and vegetables are naturally more resistant to chemicals used in conventionally-grown fields. So, to get the most for your organic buck, it is helpful to know which fruits and vegetables are already low in pesticide residue--precisely what the EWG recently studied.

Most Resistant: Onions, Mangoes, Asparagus, Broccoli, and Eggplant.

Least Resistant: Peaches, Strawberries, Bell Peppers, Celery, and Lettuce.

For a more complete listing of fruits and vegetables--not to mention some powerful information on some products that you may be currently using and/or buying for your home, I encourage you to research more at www.ewg.org.

Yes, Running Can Make You High......

2009-07-24T07:52:00.000-07:00

Everyone has heard of it.....The Runner's "High," and in fact, a survey posted by the New York Times found that most athletes believe that it does exist. For years, however, scientists have been unable to prove it--until now.

The head researcher for this study, Dr. Henning Boecker of the University of Bonn (Germany), formulized the idea of testing this endorphin hypothesis when he realized that methods he and others were using to study pain were directly applicable.

Using PET scans combined with chemicals which reveal endorphins in the brain, he was able to compare runners’ brains before and after a long run. The scans did, in fact, show that not only were endorphins being produced, but that they were indeed attaching themselves to areas of the brain involved with mood--direct evidence to finally support this hypothesis.

So the next time you are feeling low, get to the gym for a sustained bout of cardiovascular exercise! You body, and mind (!) will thank you.

For more on this study, check out:http://www.nytimes.com/2008/03/27/health/nutrition/

Food 4-1-1!

2009-05-20T23:40:00.000-07:00

I recently had an interesting conversation with one of my clients after discussing her weekly food diary--which she, like the majority of my clients, most diligently updates. I constantly emphasize the importance of ensuring that every calorie consumed has some necessary nutritional benefit to the body--especially for weight-management clients on a calorically-limited diet.

I commented on a consistent snack choice, which was neither one that I would consider "smart" or "healthy" for her necessary dietary restrictions. She remarked, "But the first ingredient is wheat flour!?! I thought I was making a good choice!"So here is the not-so-skinny on products that boast they are made from wheat flour: White flour is made from wheat!

In fact, the health benefits of wheat are solely dependent on the form in which it is eaten. Wheat flour (aka white flour) is wheat that has been processed into 60% extraction. Simply stated, this means that 40% of the original wheat grain is removed. That "missing" 40% happens to contain the bran and germ of the wheat--which is the most nutritous part containing over half of the fiber, iron, zinc, phosphorus, calcium, folic acid, and B vitamins.

So the next time you are looking for a healthy snack, instead of looking for the word "wheat," try searching for the words "100% whole grain" to ensure that you are consuming the most nutritional carbohydrates for your body.

You are never too old to keep a diary.....

2009-05-20T20:20:00.000-07:00

...a food diary that is!

Without question, behavior modification has proven to be paramount for long-term weight loss success. The latest infomercial, dieting craze, or fat-burner pill may provide some marginal victories in the short-term, but let's face it, a diet of grapefruit juice and bilberry extracts should waive red flags from your department of common sense with regard to you long-term health.

So place your ab-chair-thigh-buster-bun-lifter (as seen on TV) aside, and instead, pick up a pen. That's right, a food diary is the number one tool used by nutritionists and dietitians for behavior modification-specific weight control.

The real questions are: Do you trust yourself to write down every morsel of sweet, salty, or fatty delight that passes through your lips on a daily basis; or more importantly, can you commit to finding the time? Please take a moment and respond with your successes, struggles, thoughts, and/or opinions on keeping a food diary. What has worked for you?