***Important information relayed to me from one of our fellow RBS'ers, Jen Field, about certain Vitamins and Minerals that I found very relevant and interesting. Thanks Jen!!***
You may be surprised to find out which single Vitamin is linked to benefits for
Heart Health, Colorectal Cancer, Age-Related Mental Function, Hypertension in Later Years, and even More. You may also be surprised to learn what method is best to get this vitamin, according to the Harvard Heart Letter.
And, you might also be surprised to learn what very common beverage has been linked to Doubling the rate of Kidney Function Decline.
You may also be surprised to learn of some of the known health problems associated with a substance that's being touted in a lot of TV commercials lately as "natural" and sort of a "nothing wrong with this" message... including its links to:
Weight Gain, High Blood Pressure, Gout, Heart Disease, Liver Damage, Problems with LDL and Triglycerides, Depletion of Nutrients, and much more.
You'll find "all of the above", and more, in the newest issue of our newsletter "Possibilities" on our site. That's the January/February 2010 issue. You can go directly to it if you Click Here.
Thursday, February 11, 2010
Wednesday, December 16, 2009
An Awesome Testimonial From a Client and Class Participant (contd.)
The cardiologist pesonally told me that the program you prescribed for me, a combination of cardio an weight resistance for muscle strengthening, had contributed to my heart improvement. An added benefit is that my entire muscle system has become stronger. Needless to say, it is exciting to know that the effort I put in each week is paying off, and I can thank you for helping me achieve these results.
Jo Anne Mead
Jo Anne Mead
An Awesome Testimonial From a Client and Class Participant
Hello all and Happy Holidays!
I am posting a testimonial from a client and class participant. Although Jo Anne is the oldest member of our group and we have to do some "alterations" of her exercise lists she is an extremely hard worker and devoted individual. She recently had some good news that, with her permission, I wanted to pass along:
I am a 78 year old female who has had a heart nurmur all of my life. Annually, I undergo a physical, including a heart echocardiogram. This year, the cardiologist's report read as follows:
"Patient is here in follow-up for a history of mitral valve prolapse. We saw her in consultation in January 2008. She had an echocardiogram the previous December demonstrating mild prolapse with mild regurgitation. Since that time she has joined a health club in Grants Pass. She is exercising three times per week for 90 minutes. Initially she could hardly use the elliptical machine, but now she can go 30 minutes at a stretch. She feels well. She has no palpitations. She is not having chest pain. ... Overall her quality of life is good.
"Recommendations: Patient is well. Her mitral valve prolapse is a non-issue. The amount of regurgitation seen today is actually less than it was two years ago. She will continue to exercise and we will see her back in two years."
...
Jo Anne Mead
Wow!! Through consistent exercise and regular diet Jo Anne was able to alleviate and rectify a chronic heart condition. Amazing! Congratulations, Jo Anne
A
I am posting a testimonial from a client and class participant. Although Jo Anne is the oldest member of our group and we have to do some "alterations" of her exercise lists she is an extremely hard worker and devoted individual. She recently had some good news that, with her permission, I wanted to pass along:
I am a 78 year old female who has had a heart nurmur all of my life. Annually, I undergo a physical, including a heart echocardiogram. This year, the cardiologist's report read as follows:
"Patient is here in follow-up for a history of mitral valve prolapse. We saw her in consultation in January 2008. She had an echocardiogram the previous December demonstrating mild prolapse with mild regurgitation. Since that time she has joined a health club in Grants Pass. She is exercising three times per week for 90 minutes. Initially she could hardly use the elliptical machine, but now she can go 30 minutes at a stretch. She feels well. She has no palpitations. She is not having chest pain. ... Overall her quality of life is good.
"Recommendations: Patient is well. Her mitral valve prolapse is a non-issue. The amount of regurgitation seen today is actually less than it was two years ago. She will continue to exercise and we will see her back in two years."
...
Jo Anne Mead
Wow!! Through consistent exercise and regular diet Jo Anne was able to alleviate and rectify a chronic heart condition. Amazing! Congratulations, Jo Anne
A
Monday, October 26, 2009
The FOAM ROLL
Has anyone seen a 3-foot long foam roll in their gym and wonder what the heck it's for? Have you witnessed other men or women rolling around, grimacing and wincing in pain as they heave their bodies up and down the thing? It sometimes just doesn't look right, you know what I mean? I'm here to tell you that the 3-foot long foam roll (usually blue or white and 6 inches in diameter) can actually be your best friend if you exercise frequently or deal with a lot of injuries or stiffness in your joints and muscles.
The foam roller is part of a very useful fitness and exercise routine and is clinically called "Self-Myofascial Release (SMR)". Think of it like you're kneading bread: you put your flour in, your eggs, your milk, whatever, and at first it's clumpy and lumpy; you get it all mixed together and begin kneading to smooth it out and get ready for baking. Well, your muscles can get lumpy, too, particularly if you are active or have joint issues. Typically, muscles will knot up around tendon insertion points where stress hits hardest. These areas are typically the most tender when you first begin foam-rolling but, over time, should become less sensitive. If you don't properly stretch or relieve these stress-points your tissues and joints can break down over time (if they haven't already).
The foam roller, or SMR, can be used to reduce inflammation and injuries, increase flexibility and function, as well as simply stretch out strained and tired muscle fibers. I had one client recently tell me that she had experienced numbness and irritation in her left hip but through proper SMR and stretching she alleviated these issues and is now symptom-free. Other clients I've worked with and introduced the foam roller to have reported decreased back and shoulder pain as well as knee and ankle pain/swelling. Personally, I've utilized the foam roller for patellar tendonitis and it has helped tremendously with pain and performance. If you don't believe me than I recommend you go to your Chiropractor, Doctor or Physical Therapist and ask about SMR...or if you're at home you can simply type in Self-Myofascial Release into Google and you'll get a million+ hits. Also, check out this link http://www.dailymotion.com/video/x7rv5i_it-band-self-myofascial-release-tfl_lifestyle to see a specific example or just go to www.dailymotion.com for more ideas.
The foam roller can come in many shapes and sizes but typically you'll find 3-footers in your gym (I recommend that the firmer you can get the better). If you'd like to learn more about this training technique and how to use the foam roller please don't hesitate to e-mail me at adam@clubnw.com or ask me in person.
A
The foam roller is part of a very useful fitness and exercise routine and is clinically called "Self-Myofascial Release (SMR)". Think of it like you're kneading bread: you put your flour in, your eggs, your milk, whatever, and at first it's clumpy and lumpy; you get it all mixed together and begin kneading to smooth it out and get ready for baking. Well, your muscles can get lumpy, too, particularly if you are active or have joint issues. Typically, muscles will knot up around tendon insertion points where stress hits hardest. These areas are typically the most tender when you first begin foam-rolling but, over time, should become less sensitive. If you don't properly stretch or relieve these stress-points your tissues and joints can break down over time (if they haven't already).
The foam roller, or SMR, can be used to reduce inflammation and injuries, increase flexibility and function, as well as simply stretch out strained and tired muscle fibers. I had one client recently tell me that she had experienced numbness and irritation in her left hip but through proper SMR and stretching she alleviated these issues and is now symptom-free. Other clients I've worked with and introduced the foam roller to have reported decreased back and shoulder pain as well as knee and ankle pain/swelling. Personally, I've utilized the foam roller for patellar tendonitis and it has helped tremendously with pain and performance. If you don't believe me than I recommend you go to your Chiropractor, Doctor or Physical Therapist and ask about SMR...or if you're at home you can simply type in Self-Myofascial Release into Google and you'll get a million+ hits. Also, check out this link http://www.dailymotion.com/video/x7rv5i_it-band-self-myofascial-release-tfl_lifestyle to see a specific example or just go to www.dailymotion.com for more ideas.
The foam roller can come in many shapes and sizes but typically you'll find 3-footers in your gym (I recommend that the firmer you can get the better). If you'd like to learn more about this training technique and how to use the foam roller please don't hesitate to e-mail me at adam@clubnw.com or ask me in person.
A
Friday, October 16, 2009
6-Week Challenge Final Results
We are at the end of the RBS 6-Week Challenge and we have final results. Again, I want to re-iterate how proud I am of the hardest working group of people in the gym. We had a total of 32 participants in the challenge (those folks that weighed in more than once) and, as a group, lost a total of 42% BODY FAT and a cumulative 84 POUNDS OF FAT!!! That is a remarkable accomplishment in only 6 weeks. We have proven that a combination of diet, exercise, determination, and goal-setting truly can create change.
Finally, in reverse order, here are the top 5 finishers in the challenge, with lost body fat % next to their names:
Fifth-Place: Deeann Fackrell 2.8%
Fourth-Place: Deanne Sharp 2.9%
Third-Place: Julie Robertson 3.2%
Second-Place: Janice Van Horne 3.8%
First-Place: Alison Pazourek 4.3%
Again, remarkable transformations for everyone both physically and mentally. All-in-all I'd label the 6-Week Challenge as a monumental success. Look for similar challenges (maybe an 8-week contest??) in the future.
Thank you and take care!
Adam
Finally, in reverse order, here are the top 5 finishers in the challenge, with lost body fat % next to their names:
Fifth-Place: Deeann Fackrell 2.8%
Fourth-Place: Deanne Sharp 2.9%
Third-Place: Julie Robertson 3.2%
Second-Place: Janice Van Horne 3.8%
First-Place: Alison Pazourek 4.3%
Again, remarkable transformations for everyone both physically and mentally. All-in-all I'd label the 6-Week Challenge as a monumental success. Look for similar challenges (maybe an 8-week contest??) in the future.
Thank you and take care!
Adam
Thursday, October 8, 2009
The BENEFITS of Self-Monitoring, Planning, and Logs
“How noble and good everyone could be if, at the end of each day, they were to review their own behavior and weigh up their rights and wrongs. They would automatically try to do better at the start of each new day and, after a while, would certainly accomplish a great deal.” — Anne Frank
Anne Frank wasn’t the only famous person to recognize the benefits of recording elements of her daily behavior. Benjamin Franklin set 13 personal goals for himself, and used detailed grids to measure his progress toward each (yes, that’s why the popular organizer is called a Franklin Planner). His conclusion: “I was surprised to find myself so much fuller of faults than I had imagined, but I had the satisfaction of seeing them diminish…” Ernest Hemingway recorded how many words he wrote each day on a piece of cardboard mounted under a stuffed gazelle head. He said it helped him to “not kid himself.” Elite athletes routinely keep logs of their performance and the factors that seem to contribute to peak performance.
Research confirms the insights of these famous figures. Regularly recording aspects of your behavior and progress toward your goals—a process psychologists call self-monitoring—enhances success in making a variety of life changes. The National Weight Control Registry, which tracks those rare people who have kept off 30 pounds for at least a year, reports that one of the few predictors of lasting weight loss is keeping records of eating and exercise habits. Similarly, students who keep records of their studying perform better than those who don’t. In clinical situations, self-monitoring has been shown to be an effective tool that can aid in reducing alcohol consumption, smoking, disruptive classroom behavior, nail biting and even hallucinations! Of course, simply recording behavior itself tends to have modest effects that diminish over time. But it can be a powerful, performance-enhancing tool when combined with a clear sense of one’s ultimate ambitions, motivating near-term goals, and the other techniques for change that we’ve covered in this series of articles.
TECHNIQUES
The first step to self-monitoring is to identify your goals. Your goals should be attainable and should be broken up in to Short, Intermediate, and Long Term. Simply stating "I want to lose weight" or "I want to get in shape" isn't sufficient--your goals should be easily identifiable, describable, and specific ("I want to lose 5 lbs. of fat in 2 months", for example).
The second step to self-monitoring would be to keep a log, or collect data. Keep it simple! Write down how much time you spend doing cardiovascular exercise, lifting weights, sets/reps/amount of weight lifted, stretching/flexibility, etc. Utilizing the workout lists I provide in my class is a great starting point. Check off what you did and how much weight, for example. I would also recommend keeping track of the progress you make utilizing a 1-10 scale, with 0 being no progress and 10 being outstanding progress. Each day, after doing a workout, write down how you felt about the workout and/or specific exercises.
You might also want to track such health-related measures such as weight, body-fat, hydration, medication needs, blood-pressure, measurements (such as hips/thighs), etc.
SELF-MONITORING WORKS
More powerful than the actual data is the analysis of the data. That is what I try to focus on. I am more concerned with overall trends than simple one-time data. I've worked with a lot of folks who become sad/angry when they weight themselves and have lost no weight from one time to the next; but, what is the trend? Is it downward? Is what you're doing overall working? Do changes need to be made?
Remember that self-monitoring is self-reward. Recording progress and seeing changes for the better encourages folks to celebrate success. On the flip-side, seeing results that aren't ideal can provide thought-provoking rebukes to current strategies. Self-Monitoring also will keep your eyes on the ultimate prize--those goals that you wrote down earlier. Most importantly, though, self-monitoring will provide accountability.
Having a trainer is one form of accountability. The most powerful form of accountability is, no doubt, self-accountability. You need to be honest with yourself. Even if you have a bad day or bad week it is better to address that, make corrections, and move on, no matter the short-term outcome. Keep your eyes on the prize!
A
References:
* The Science of Self-Monitoring, Dr. Stephen Kraus, Ph.D., www.FitnessCoachPro.com
* Garfield C. Peak Performers: The New Heroes of American Business, New York, NY: Avon: 1986
* Watson DL, Tharp RG. Self-Directed Behavior: Self-Modification for Personal Adjustment. Pacific Grove, CA: Brooks/Cole
* www.lifespan.org
Anne Frank wasn’t the only famous person to recognize the benefits of recording elements of her daily behavior. Benjamin Franklin set 13 personal goals for himself, and used detailed grids to measure his progress toward each (yes, that’s why the popular organizer is called a Franklin Planner). His conclusion: “I was surprised to find myself so much fuller of faults than I had imagined, but I had the satisfaction of seeing them diminish…” Ernest Hemingway recorded how many words he wrote each day on a piece of cardboard mounted under a stuffed gazelle head. He said it helped him to “not kid himself.” Elite athletes routinely keep logs of their performance and the factors that seem to contribute to peak performance.
Research confirms the insights of these famous figures. Regularly recording aspects of your behavior and progress toward your goals—a process psychologists call self-monitoring—enhances success in making a variety of life changes. The National Weight Control Registry, which tracks those rare people who have kept off 30 pounds for at least a year, reports that one of the few predictors of lasting weight loss is keeping records of eating and exercise habits. Similarly, students who keep records of their studying perform better than those who don’t. In clinical situations, self-monitoring has been shown to be an effective tool that can aid in reducing alcohol consumption, smoking, disruptive classroom behavior, nail biting and even hallucinations! Of course, simply recording behavior itself tends to have modest effects that diminish over time. But it can be a powerful, performance-enhancing tool when combined with a clear sense of one’s ultimate ambitions, motivating near-term goals, and the other techniques for change that we’ve covered in this series of articles.
TECHNIQUES
The first step to self-monitoring is to identify your goals. Your goals should be attainable and should be broken up in to Short, Intermediate, and Long Term. Simply stating "I want to lose weight" or "I want to get in shape" isn't sufficient--your goals should be easily identifiable, describable, and specific ("I want to lose 5 lbs. of fat in 2 months", for example).
The second step to self-monitoring would be to keep a log, or collect data. Keep it simple! Write down how much time you spend doing cardiovascular exercise, lifting weights, sets/reps/amount of weight lifted, stretching/flexibility, etc. Utilizing the workout lists I provide in my class is a great starting point. Check off what you did and how much weight, for example. I would also recommend keeping track of the progress you make utilizing a 1-10 scale, with 0 being no progress and 10 being outstanding progress. Each day, after doing a workout, write down how you felt about the workout and/or specific exercises.
You might also want to track such health-related measures such as weight, body-fat, hydration, medication needs, blood-pressure, measurements (such as hips/thighs), etc.
SELF-MONITORING WORKS
More powerful than the actual data is the analysis of the data. That is what I try to focus on. I am more concerned with overall trends than simple one-time data. I've worked with a lot of folks who become sad/angry when they weight themselves and have lost no weight from one time to the next; but, what is the trend? Is it downward? Is what you're doing overall working? Do changes need to be made?
Remember that self-monitoring is self-reward. Recording progress and seeing changes for the better encourages folks to celebrate success. On the flip-side, seeing results that aren't ideal can provide thought-provoking rebukes to current strategies. Self-Monitoring also will keep your eyes on the ultimate prize--those goals that you wrote down earlier. Most importantly, though, self-monitoring will provide accountability.
Having a trainer is one form of accountability. The most powerful form of accountability is, no doubt, self-accountability. You need to be honest with yourself. Even if you have a bad day or bad week it is better to address that, make corrections, and move on, no matter the short-term outcome. Keep your eyes on the prize!
A
References:
* The Science of Self-Monitoring, Dr. Stephen Kraus, Ph.D., www.FitnessCoachPro.com
* Garfield C. Peak Performers: The New Heroes of American Business, New York, NY: Avon: 1986
* Watson DL, Tharp RG. Self-Directed Behavior: Self-Modification for Personal Adjustment. Pacific Grove, CA: Brooks/Cole
* www.lifespan.org
Monday, September 28, 2009
Protein -- What Should I Eat?
I get asked a lot by men and women about PROTEIN. More specifically, questions about type, importance, quantity and timing (as in: when should I eat). Before answering those questions, we should look at what protein is and why we need it.
What is Protein?
Generally speaking, the primary function of protein in the body is to build and repair body tissues and structures. It is also involved in the synthesis of hormones, enzymes and other regulatory bodies. Additionally, protein can be used for energy if fat calories or carbs are insufficient at the time.
Without going in to too much scientific detail, think of proteins asthe building blocks for the human body. Think of fat and carbohydrates as the fuel.
Why Protein?
When we run, lift weights, do stomach crunches, whatever it is, we are breaking down tissues in our body. Whether it's muscle, ligaments, tendons, or fascia, our body is under constant stress during periods of exercise. Via digestion the human body transforms the proteins we eat into the proteins we build upon. Keep in mind we don't store proteins in the body--if, at the time of ingestion, we don't require protein we will excrete it. But, it's better to have too much than not enough because without protein your body will eventually break down and you will get injured.
How Much Protein?
There is a lot of debate on this topic and has been for some time. Again, generally speaking, if you are an active individual (man or woman) you should be consuming roughly 1 gram of protein per kilogram of body weight. Remember, there is 2.2 lbs. in a kilogram; so, if you weighted 220 lbs. that would equal 100 lbs., or 100 grams of protein on a daily basis.
Where Do I Get Protein and What Type Should I Consume?
You can get protein from a variety of sources. I recommend lean animal proteins like chicken, tuna/fish, certain beef and pork products, and egg whites. To many people's surprise, green, leafy vegetables are also very high in protein (remember Popeye and his spinach???). Also certain grains and nuts like soy, peanuts, and almonds have protein.
Also available on the market are protein supplements. If you are utilizing a supplement I recommend a Non-Dairy-Whey product, hopefully "Pure-Isolate" (easier for the body to digest/absorb). When purchasing, look at the ingredients as many supplements have a lot of useless fillers that tack on extra calories. In general, you should be getting 15-20 grams of protein per scoop of protein out of your supplement. Some good brands include Myoplex, EAS, and GNC brand.
When Should I Eat?
I recommend protein throughout the day because of what I said earlier: if you don't need the protein at the time you eat it, you will excrete it. However, you would want to eat your heaviest-protein-based meals 40-60 minutes after a workout as that is when the damage was done to your body.
For more information or questions please don't hesitate to email me at adam@clubnw.com.
A
* Some information and details provided by National Association of Sports Medicine (NASM)
What is Protein?
Generally speaking, the primary function of protein in the body is to build and repair body tissues and structures. It is also involved in the synthesis of hormones, enzymes and other regulatory bodies. Additionally, protein can be used for energy if fat calories or carbs are insufficient at the time.
Without going in to too much scientific detail, think of proteins asthe building blocks for the human body. Think of fat and carbohydrates as the fuel.
Why Protein?
When we run, lift weights, do stomach crunches, whatever it is, we are breaking down tissues in our body. Whether it's muscle, ligaments, tendons, or fascia, our body is under constant stress during periods of exercise. Via digestion the human body transforms the proteins we eat into the proteins we build upon. Keep in mind we don't store proteins in the body--if, at the time of ingestion, we don't require protein we will excrete it. But, it's better to have too much than not enough because without protein your body will eventually break down and you will get injured.
How Much Protein?
There is a lot of debate on this topic and has been for some time. Again, generally speaking, if you are an active individual (man or woman) you should be consuming roughly 1 gram of protein per kilogram of body weight. Remember, there is 2.2 lbs. in a kilogram; so, if you weighted 220 lbs. that would equal 100 lbs., or 100 grams of protein on a daily basis.
Where Do I Get Protein and What Type Should I Consume?
You can get protein from a variety of sources. I recommend lean animal proteins like chicken, tuna/fish, certain beef and pork products, and egg whites. To many people's surprise, green, leafy vegetables are also very high in protein (remember Popeye and his spinach???). Also certain grains and nuts like soy, peanuts, and almonds have protein.
Also available on the market are protein supplements. If you are utilizing a supplement I recommend a Non-Dairy-Whey product, hopefully "Pure-Isolate" (easier for the body to digest/absorb). When purchasing, look at the ingredients as many supplements have a lot of useless fillers that tack on extra calories. In general, you should be getting 15-20 grams of protein per scoop of protein out of your supplement. Some good brands include Myoplex, EAS, and GNC brand.
When Should I Eat?
I recommend protein throughout the day because of what I said earlier: if you don't need the protein at the time you eat it, you will excrete it. However, you would want to eat your heaviest-protein-based meals 40-60 minutes after a workout as that is when the damage was done to your body.
For more information or questions please don't hesitate to email me at adam@clubnw.com.
A
* Some information and details provided by National Association of Sports Medicine (NASM)
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