<![CDATA[Brian Danley Fitness​​ - Blog]]>Sat, 12 Sep 2020 22:23:01 -0700Weebly<![CDATA[Should you drink bottled water?]]>Sat, 05 Sep 2020 19:17:48 GMThttps://www.briandanleyfitness.com/blog/should-you-drink-bottled-water     It's a phenomenon people tend to opt for bottled water rather than tap water for hydration even though bottled water is expensive and not any more nutritious nor healthier.  
     There's an assortment of bottled water available in grocery stores to choose from:
  • Spring water--water collected from the site where it bubbles naturally to the surface in a spring and has, if treated, the same mineral content of the original spring water.
  • Mineral water--water collected from an underground source (i.e., well, spring) that naturally contains minerals and can be still or bubbly (added carbon dioxide).
  • Sparkling water--mineral water that naturally contains carbon dioxide.
  • Purified water--mineral or tap water that has been treated via distillation, reverse osmosis, deionization to remove impurities (i.e., chemical contaminants, lead, iron, nitrates, sulfates, bicarbonates, bacteria, etc.).
  • Artesian water--well water collected from a confined aquifer so that the water is pressurized and contains higher concentrations of minerals.

BOTTOM LINE:  Regularly hydrating is essential to being healthy but spending money on bottled water is unwise.  Bottled water is not regulated by the FDA so that what's indicated on the label might not be what's actually inside.  Plus, most bottled water lacks the fluoride found in tap water for teeth protection.  It's unnecessary to drink bottled water for the added vitamins, minerals or "extra oxygen" since you get adequate micronutrients from the foods you eat and the oxygen added to water cannot be readily absorbed into the blood via the intestines.  Besides, oxygen is poorly soluble in water and is quickly released into air as soon as the bottle is opened.  More importantly, there is no evidence to support having extra oxygen in your body improves exercise performance.]]><![CDATA[Does it matter what time you go to bed?]]>Sat, 11 Jul 2020 23:57:44 GMThttps://www.briandanleyfitness.com/blog/does-it-matter-what-time-you-go-to-bed     There is research (Journal of the American College of Cardiology) that supports going to sleep at about the same time each night may reduce your risk of heart disease. Those in the study who had irregular bedtimes were found to have a cardiovascular health condition or die from heart disease. Any inherent risk factors, sleep duration, and sleep quality was found not to have as much significance as following a regular bedtime ritual.  Going to bed just a half hour sooner or later than normal was associated with an elevated and persistent resting heart rate lasting up to 24 hours.  A higher resting heart rate has been linked to an increased risk of heart disease and premature death.  The greater the deviation from a regular bedtime (before or after) increases resting heart rate.   

Bottom line:  The usual recommended duration of sleep of seven to nine hours may not be as significant for your health as much as what time you go to sleep.]]><![CDATA[Why is rest important in order to improve your body composition?]]>Thu, 19 Mar 2020 18:53:00 GMThttps://www.briandanleyfitness.com/blog/why-is-rest-important-in-order-to-improve-your-body-composition     The best way to improve body composition is to gain muscle mass.  In order to gain muscle mass, you must lift with progressively heavier weights over time. This process causes muscle fiber (cellular) damage and inflammation. Usually, but not always, there will be muscle soreness. Afterwards, the rebuilding, healing phase will occur in which muscle fibers become stronger and grow (muscle hypertrophy). To enable this process, it is essential adequate recovery (rest) takes place. The amount of rest needed depends on many factors including age, fitness level, exercise intensity, diet, sleep, etc. After an intense workout, most muscle recovery as well as fat loss will occur while sleeping.  

To read the full article visit InBody.com ]]><![CDATA[What type of exercise should you do to improve your body composition?]]>Thu, 19 Mar 2020 00:21:08 GMThttps://www.briandanleyfitness.com/blog/what-type-of-exercise-should-you-do-to-improve-your-body-composition      There are primarily two categories of exercise:
  • Aerobic--cardiovascular exercises which primarily elevate heart rate 
  • Anaerobic--resistance training exercises which stimulate muscle tissue

Each of the two categories of exercise can improve body composition in different ways.  Aerobic exercise (i.e., running, stair stepping, elliptical, biking, etc.) primarily causes fat loss whereas anaerobic exercise (i.e., free weights, weight machines, bodyweight exercises, etc.) causes muscle mass gain.  Both types of exercise should therefore be performed since both are beneficial in improving body composition--cardio for burning body fat and weight training for adding muscle. When performing cardio during the same session as weight training, consider the following: 
  • If your fitness goal is primarily to lose body fat, perform cardio before weight training.
  • If your fitness goal is primarily to gain muscle mass, perform cardio after weight training.

To read the full article visit InBody.com ]]><![CDATA[Are free weights better than bodyweight exercises to improve body composition?]]>Tue, 17 Mar 2020 18:52:22 GMThttps://www.briandanleyfitness.com/blog/are-free-weights-better-than-bodyweight-exercises-to-improve-body-composition     Progressive resistance is recommended in order for body composition to improve.  Increasing amounts of weight applied to the body is the best way to stimulate muscle fiber strength and muscle mass hypertrophy. Bodyweight exercises can increase strength but are limited in isolating muscle groups with a finite amount of resistance. Utilizing free weights (i.e., barbells, dumbbells), on the other hand, can provide more and more increases in resistance (i.e., 5-lbs at a time) to continually increase mass in targeted muscle groups. In addition, using free weights can lessen muscular and/or strength imbalances (i.e., prioritize left biceps training if the right biceps are stronger). Both methods of training can be beneficial in improving metabolism, bone density, physical performance, cognition, insulin sensitivity, resting blood pressure, and cholesterol levels.  Both, body weight and free weight training, should be done as both can be complimentary to your training but in terms of improving body composition, free weights are the way to go.

To read the full article visit InBody.com      ]]><![CDATA[Why is building more lean body mass important?]]>Tue, 17 Mar 2020 00:31:24 GMThttps://www.briandanleyfitness.com/blog/why-is-building-more-lean-body-mass-important     Having more lean body mass (LBM) within your body means less body fat.  Less body fat means your body will have a higher basal metabolic rate (BMR), ideal for burning more calories while resting.  Essentially, having more muscle will enable your body to be more efficient at utilizing calories for energy.  You will less likely have an energy imbalance when your body burns just as many calories as you take in.  To help maintain your lean body mass, be sure to eat plenty of foods high in protein.  Having more muscle means your body will have more storage of protein needed when your immune system is compromised (i.e., sickness). Having more muscle mass also preserves your bone mass and density.  Additionally, having more muscle mass increases insulin sensitivity so that your body is more efficient at using insulin to metabolize glucose (i.e., blood sugar).  Thus, having more muscle lessens the risk of getting type-2 diabetes.  

To read the full article visit InBody.com]]><![CDATA[Does eating before going to bed cause weight gain?]]>Sun, 15 Mar 2020 20:11:03 GMThttps://www.briandanleyfitness.com/blog/is-eating-before-going-to-bed-healthy     There may be an increased risk of gaining body weight and having higher cholesterol and blood sugars levels but this is dependent on the foods eaten.  Eating less carbs and more protein later in the day is generally recommended. Since carbs are the body's primary macronutrient to fuel physical activity, we do not need as many carbs later in the day when we're less active. Excess carb intake during an absence of physical activity tends to promote fat storage relative to one's metabolism. Displacing some carbs with protein is recommended because protein is much more satiating, thus making one feel fuller longer. In addition, protein is a macronutrient which helps to preserve muscle mass--very much needed while you sleep.  More muscle means an improved metabolism which lessens body fat gain.  Just be sure to limit portion sizes and therefore caloric intake when eating at night.  

To read the full article visit InBody.com]]><![CDATA[How can sleep affect your body composition?]]>Sat, 14 Mar 2020 20:12:06 GMThttps://www.briandanleyfitness.com/blog/how-can-sleep-affect-your-body-composition     Here's a reality check: your body requires a certain amount of sleep based on your metabolism in order to increase lean body mass and reduce fat mass.  Why is this so?  Because the amount of sleep you get affects whether your body will be in an anabolic or catabolic state.  Getting seven to eight hours sleep for most people will optimize anabolic hormone (i.e., human growth hormone, testosterone) release which encourages muscle mass growth.  Alternatively, inadequate sleep will lessen anabolic hormone release, and possibly contribute to catabolic hormone (i.e., cortisol) release, limiting muscle mass growth.
    A lack of sleep adversely affects your ghrelin/leptin balance. Inadequate sleep promotes ghrelin hormone release which increases appetite.  In addition, leptin hormone release is lessened so that you're less likely to feel full.  As a result, there's a tendency to eat more food at night--usually not the healthy kind.  Also, because a lack of sleep may reduce your basal metabolic rate (BMR), your body will burn less calories while resting.  Thus, the combination of increased caloric intake from snacking late at night in conjunction with a reduction in caloric expenditure will cause increased body weight as a result of increased body fat.

To read the full article visit InBody.com

]]><![CDATA[Can you be at an ideal body composition?]]>Sat, 14 Mar 2020 00:33:18 GMThttps://www.briandanleyfitness.com/blog/can-you-be-at-an-ideal-body-composition     First of all, what constitutes an "ideal" body composition?  The answer is in the eye of the beholder.  In other words, one's image of what "ideal" is is completely subjective and therefore a matter of opinion.  Generally, having a well-proportioned, symmetrical, lean physique which is pleasing to the eye is "ideal".  For men:  wide shoulders; square chest; narrow waist; and thick arms and legs may be "ideal".  For women:  shapely shoulders; narrow waist; wide hips; and "toned" arms and legs may be "ideal".  In order to obtain what may be "ideal", one may need to drop to an unhealthy body composition where only essential fat remains.  This level of body composition is unsustainable and unrealistic for most people to obtain sans chemical enhancement (i.e., steroids).  The "ideal" body composition for each gender is a level of body fat that is healthy and sustainable.  For men: 8-15% BF and for women:  13-23% BF may be considered an optimal body fat level.

To read the full article visit InBody.com   ]]><![CDATA[How can you change your body composition?]]>Thu, 12 Mar 2020 17:46:26 GMThttps://www.briandanleyfitness.com/blog/how-can-you-change-your-body-composition     Rather than focusing on body weight, you should be focusing on body composition to look and feel healthier.  Your concern should not be on what your weight scale says, but rather on how you look in the mirror.  Reducing fat mass and gaining muscle is what's really important.  Body fat can be tested most readily via a skin fold test using calipers (BMI < 30) or tape measure (BMI > 30) or alternatively a BIA test.  If your body fat is relatively high (BF > 25%), focus on losing body fat.  If your lean body mass is relatively low (LBM < 50 lbs), focus on gaining more muscle.  The bottom line is to focus on one goal ONLY:  either lose body fat OR gain muscle.  

 To read the full article visit InBody.com
]]><![CDATA[Should you eat a plant-based diet?]]>Fri, 06 Mar 2020 16:25:07 GMThttps://www.briandanleyfitness.com/blog/should-you-eat-a-plant-based-dietThere still isn’t a widely accepted definition for what constitutes a “plant-based diet”. Rather, the term loosely refers to anyone who consumes animal products less frequently or in smaller quantities. 
People don’t necessarily have to avoid animal products completely when following a plant-based diet. However, they do incorporate a larger proportion of foods made from plants like fruits, vegetables, legumes, grains, nuts and seeds. Meat becomes more of a garnish on the plate rather than always taking center-stage. Some examples of plant-based eating patterns are vegan, vegetarian, and Mediterranean diets.   

 To read the full article visit InBody.com

Brian Danley, CFT "Motivation is what gets you started. Habit is what keeps you going."
408-688-1586(cell)
briandanleyfitness.com
​https://www.linkedin.com/in/briandanleyfitness https://www.facebook.com/BrianDanleyFitness

​

]]><![CDATA[Are you in a state of chronic inflammation?]]>Mon, 15 Jul 2019 01:09:37 GMThttps://www.briandanleyfitness.com/blog/are-you-in-a-state-of-chronic-inflammation
     Courtesy of IDEA Fitness Journal (July-August 2019), here are twenty questions you should consider to determine if your body may be in a chronic state of inflammation:
  1. Are you chronically fatigued?
  2. Have you inexplicably gained weight or have difficulty losing weight?
  3. Do you experience unusual energy slumps throughout the day?
  4. Do you experience digestive discomfort from heartburn, constipation, gas or bloating?
  5. Do you often become sick from the flu or a cold?
  6. Do you have difficultly getting to sleep or staying asleep?
  7. Do you take antibiotics?
  8. Are you prone to muscle or joint pain?
  9. Do you have allergies?
  10. Do you eat packaged, processed foods regularly?
  11. Do you have trouble focusing or concentrating?
  12. Do you feel enormous stress from your job, home, relationship, etc.?
  13. Are you anxious or depressed?
  14. Do you crave sweets or stimulants?
  15. Do you live a sedentary lifestyle?
  16. Do you eat mostly animal foods?
  17. Have you had long-term exposure to pollutants (air, water, industrial chemicals, tobacco smoke, radiation, etc.)?
  18. Do you have a skin condition like acne, rash, eczema, etc.?
  19. Do you have asthma, arthritis or high blood pressure?
  20. Do you have an autoimmune disease (i.e., lupus, rheumatoid arthritis, ulcerative colitis, etc.)?

     If you answered mostly yes to the above questions, the following daily habits to enhance your immunity are recommended:
  • Eat more whole and less processed and packaged foods
  • Consume more fiber (i.e, 25-30g daily)
  • Eat mostly cooked meals
  • Eat more organic foods
  • Eat foods with more unsaturated fats (i.e., nuts, seeds, avocado, salmon, etc.) and eat less foods with saturated fats (i.e., red meat, dairy, fried foods, baked goods, etc.)
  • Eat foods with prebiotics as well as fermented foods
  • Limit coffee consumption
  • Eat more slowly and chew foods more thoroughly
  • Avoid processed sugars and artificial sweeteners
  • Cook with healing spices and herbs (i.e., turmeric, cumin, cinnamon, ginger, basil, fennel, cayenne, cloves, black pepper, etc.)
  • Eat when hungry and not when stressed
]]><![CDATA[What are some ways to de-stress in our society?]]>Sun, 03 Mar 2019 21:32:09 GMThttps://www.briandanleyfitness.com/blog/what-are-some-ways-to-de-stress-in-our-society
      People in our society seem to be feeling more stress now than ever before.  There may be a multitude of reasons including the obsession we have with checking our mobile phones every couple of minutes.  Stress is a fact of life and will always exist.  The question is, how can we manage stress?  Here are some ways to lessen the effects of stress:
  • Exercise daily
  • Nap in the afternoons
  • Make a to-do list
  • Talk with friends
  • Watch your favorite entertaining TV shows
  • Read books from your favorite authors
  • Listen to music from your favorite artists
  • Volunteer in your community
  • Meditate
  • Go for walks
  • Stretch or perform yoga
  • Talk to a therapist
  • Cut back on drinking coffee
  • Drink water periodically throughout the day
  • Spend limited time on social media 
  • Take a shower or bath daily
  • Get a massage
  • Write journal entries
  • Get acupuncture
  • Have sex
]]><![CDATA[What are some recommended exercises for those with arthritis?]]>Wed, 27 Feb 2019 21:21:19 GMThttps://www.briandanleyfitness.com/blog/what-are-some-recommended-exercises-for-those-with-arthritis
     Although exercise may seem contraindicated if you have arthritis, any type of physical activity may lessen joint stiffness and joint pain.  Here are some low-impact exercises recommended for those having arthritis:
  • Walking
  • Biking
  • Yoga
  • Swimming
As always, listen to your body and be aware of bad pain (i.e., sharp joint pain).  Rest as needed and apply a cold pack to reduce swelling.  Mild muscle soreness is expected, especially if you're new to certain exercises.
]]><![CDATA[Can you get any exercise benefits from just working out a little bit?]]>Mon, 25 Feb 2019 00:13:02 GMThttps://www.briandanleyfitness.com/blog/can-you-get-any-exercise-benefits-from-just-working-out-a-little-bit
     Good news!  Even a modest amount of exercise at any intensity level can have beneficial effects for your health. Some of the benefits can occur over a short period of time (i.e., reduced blood pressure, lessened anxiety, increased insulin sensitivity, decreased blood cholesterol, better sleep, improved cognition, etc.).  Other benefits can be accrued over a longer period of time (i.e., lowered risk of heart disease, type-2 diabetes, dementia, depression, stronger bones, and certain cancers such as bladder, breast and colon cancer).  Substantial health benefits are most likely to occur after exercising at least 150 minutes per week at moderate intensity (i.e., brisk walking, dancing, biking, etc.) or 75 minutes per week of vigorous intensity (i.e., running, tennis, swimming, etc.).  To gauge intensity level, use the "talk test":  moderate intensity you would be able to speak in complete sentences; vigorous intensity you would only be able to speak in fragments. 

BOTTOM LINE:  Any exercise will cause significant health benefits compared to being sedentary.  Any physical activity at any intensity is better than no activity.  Moreover, short bouts of exercise (i.e., 10 minutes) will be beneficial.  Words of wisdom:  choose fun activities so that it will not feel like exercise.        
     
]]><![CDATA[Should you perform cardio and weight training on the same day?]]>Sun, 30 Dec 2018 01:21:30 GMThttps://www.briandanleyfitness.com/blog/should-you-perform-cardio-and-weight-training-on-the-same-day
]]><![CDATA[How to eat healthy on a budget]]>Thu, 29 Nov 2018 17:58:37 GMThttps://www.briandanleyfitness.com/blog/how-to-eat-healthy-on-a-budget
]]><![CDATA[Don't fall prey to Big Pharma because your life might depend on it!]]>Wed, 28 Nov 2018 00:03:46 GMThttps://www.briandanleyfitness.com/blog/dont-fall-prey-to-big-pharma-because-your-life-might-depend-on-it
     It's a pitiful state of affairs.  I'm talking about the predicament in which older Americans are being duped by the pharmaceutical industry (aka Big Pharma).  How?  By believing that any malady or illness requires some sort of medical intervention (i.e., drugs).  Big Pharma is taking advantage of the ignorant consumer by playing a game of mortality while collecting lots of money.  Here's the scenario:
  • take one aspirin to treat for a simple headache
  • when one aspirin no longer rids one of a headache, take two
  • when two aspirin no longer lessens the headache, take a stronger compound
  • in the meantime, take a drug to treat for ulcers caused by the aspirin
  • after taking several drugs, you'll need to take penicillin to treat for liver infection
  • the penicillin may cause spleen and red blood cell damage leading to anemia
  • take another medication to treat anemia which strains the kidneys
  • take antibiotics for the kidney infection that develops
  • after the antibiotics destroy your immune system's ability to fight infections, take a sulfa drug
  • after the kidneys plug up, have them drained although poisons will build up
  • at this point the assortment of medications taken will have no effect but it doesn't matter
  • if you followed every step as directed you can now make an appointment with your undertaker

This game is played by many naive older Americans except those who are not quite so ignorant. 

ONLY YOU CAN BE RESPONSIBLE FOR YOUR HEALTH!  LISTEN TO YOUR BODY AND DO NOT BLINDLY TAKE MEDICATIONS!

Brian Danley, CFT
"Motivation is what gets you started.  Habit is what keeps you going."

408-688-1586 (cell)
briandanleyfitness.com
https://www.linkedin.com/in/briandanleyfitness
https://www.facebook.com/BrianDanleyFitness ​
]]><![CDATA[What is the recommended carb intake before and after your workout?]]>Fri, 23 Nov 2018 08:00:00 GMThttps://www.briandanleyfitness.com/blog/what-is-the-recommended-carb-intake-before-and-after-your-workout
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]]><![CDATA[What are some flex band exercises you can do at home?]]>Fri, 23 Nov 2018 03:13:45 GMThttps://www.briandanleyfitness.com/blog/what-are-some-flex-band-exercises-you-can-do-at-home
]]><![CDATA[What simple exercises can you do with minimal equipment at home?]]>Fri, 23 Nov 2018 03:11:02 GMThttps://www.briandanleyfitness.com/blog/what-simple-exercises-can-you-do-with-minimal-equipment-at-home
]]><![CDATA[How should you eat based on your somatotype?]]>Tue, 20 Nov 2018 03:51:58 GMThttps://www.briandanleyfitness.com/blog/how-should-you-eat-based-on-your-somatotype
]]><![CDATA[What are some healthy protein foods?]]>Tue, 20 Nov 2018 03:50:13 GMThttps://www.briandanleyfitness.com/blog/what-are-some-healthy-protein-foods
]]><![CDATA[What foods should you eat before and after your workout?]]>Tue, 20 Nov 2018 03:48:14 GMThttps://www.briandanleyfitness.com/blog/what-foods-should-you-eat-before-and-after-your-workout
]]><![CDATA[How can you determine how much to eat of each macronutrient?]]>Fri, 16 Nov 2018 22:25:28 GMThttps://www.briandanleyfitness.com/blog/how-can-you-determine-how-much-to-eat-of-each-macronutrient
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