Why You Should Lift Weights

Why is Lifting Weights good for you?

After lifting weights for a while, many people stop experiencing results.  The body goes through a general adaption syndrome that responds to exercise stimuli.  The first is the shock phase, where the stimulus is first applied, then comes the adaption phase that lasts around eight to twelve weeks where you experience the greatest exercise response.  This then leads to the exhaustion phase where the exercise program stops having the desired effect.  

To break through a plateau phase, some or all of the variables in the workout need to be changed.  These variables include: intensity, repetitions, sets, rest interval, exercise selection, tempo (speed), and frequency (number of exercises being done at a given time).  Increasing the amount of weight used within the workout will help to stimulate almost an immediate change in the body.  Here are some reasons from Pete Mccall as to why lifting heavy can help you make the changes you want to see in your body.

1. Lifting heavy causes muscle growth.

A heavy resistance can recruit more of the type II muscle fibers which is responsible for muscle force.  When lifting a heavy weight, your body might shake which is your nervous system recruiting more muscle fibers to be able to produce the force required to move the weight.  Type II muscle fibers are responsible for the size and definition of the muscle, so activating these can provide immediate results.

2. Lifting heavy improves intramuscular coordination, which helps with overall strength.

Intramuscular coordination is having the ability of many different sections of the muscle work together to produce movement.  Lifting heavier causes more fibers to help generate force which will help you become more efficient at generating strength.

3. Lifting heavy can help muscles get stronger without getting bigger.

There is sarcoplasmic hypertrophy which is the sarcoplasm increasing in size from lifting heavy weights from moderate to high intensity with a higher number of reps.  Myofibrillar hypertrophy is the muscle fiber becoming thicker and denser in response to heavy lifting.  The muscle is thicker and stronger but not necessarily bigger.  For an optimal heavy resistance  you should perform five or fewer reps.

4. Lifting heavy can help reduce your biological age.

Heavy resistance is recommended for ages over 35.  The workouts should be two to four weeks for around a four to eight week period.  Males after the age of 30 produce less testosterone.  This is responsible for repairing damaged muscle fibers that cause the strength of the output of the muscle.  Heavy resistance training helps produce testosterone in males and increases bone density.

For women over the age of 35, heavy resistance training can help increase growth hormone which helps develop lean muscle and burning fat.

5. Lifting heavy  can help increase resting metabolism

One pound of skeletal muscle expends around 5 to 7 calories a day at rest.  Adding 5 to 7 pounds of muscle can increasing resting metabolic rate up to 50 calories a day.

Fitness Friday

How Physical Exercise Prevents Dementia

Physical exercise is beneficial for preventing cognitive impairment and dementia in old age.  Gerontologist and sports physician at Goethe University Frankfurt examined the effects of regular exercise on brain metabolism.  He took 60 participants ages 65 to 85 and a randomized control group.  There conclusion was that regular exercise not only enhanced fitness but also had a positive impact on brain metabolism.

The participants were examined by assessing movement-related parameters, cardiopulmonary fitness and cognitive performance.  Magnetic resonance spectroscopy was used to measure brain metabolism and brain structure.  The participants mounted and exercise bike three times a week for 12 weeks.  A 30 minute training session was individually adapted for each participants training level.

Physical activity had influenced brain metabolism which prevented an increase in choline.  The concentration of this metabolite often rises as a result of an increased loss of nerve cells, typically found in cases of Alzheimers disease. Physical exercise led to stable cerebral choline concentrations where the control group had an increase in choline levels.  Physical exercise improves physical fitness and also protects cells.

Children Nutrition

Children and Nutrition

Kids are starting from square one.  Kids can get away with a lot in the sense that they have fast metabolisms, they heal quickly and carry less physiological baggage.  A snickers bar for a middle-aged man will trigger weight gain or send a diabetics blood sugar through the roof, but for the average toddler that candy bar is turned into pure ATP and used to leap off of sofas, sing around the house or run around in the backyard.

The best tip is to feed them healthy foods but not to freak out if they eat Baskin Robins ice cream or cake at a birthday party.  There are nutrients to watch out for:

Calcium:

Growing children are constantly laying down new bone.  They need calcium and collagen to do it.

Iodine:

Growing children need iodine to produce thyroid hormone, a regulator of the growth factors that determine mental and physical development.  Kids with iodine deficiency are less likely to reach their maximum height and could also lower IQ scored up to 12.5 points.

Iron:

This provides support for growth, neurological development and blood cell formation.

Zinc:

This is really important for children;s physical growth and immune development.

Vitamin A:

A full-blown deficiency can cause blindness and a mild deficiency increases the risk of catching upper respiratory tract infection.

Vitamin B12:

This is a vital co-factor in myelination, laying down of the sheath.  Myelin is a protective sheath around the nerve fibers.  It insulates the nerves and increases the efficiency of impulse transmission.

Vitamin C:

This helps with collagen formation and deposition, tissue healing and immune response.

Vitamin K2:

This tells where calcium to go.  If too little of vitamin K2 the calcium will end up in your arteries.  If high amounts of vitamin K2 the calcium will end up in your teeth and bones.\

Calories still count.  Many things are happening constantly in their bodies and they need plenty of food to support their changes.  Don;t limit your kids calorie intake unless you have a valid medical reason.

Make Running More Fun

There are many people who do not enjoy running as a form of exercise simply because they find it boring. However, running a great thing for and is a free form of exercise that almost anyone can participate in. So, we are here to give you a few ways to make running more fun and interesting that your typical, steady state jog that many people find boring. 

• Trail Running
• Running on a trail adds a ton of variety and challenge as the terrain is always changing. Not to mention, running on trails tends to have much better scenery than a treadmill or the sidewalk. 
• Fartlek Running
• Use this type of running to break up the monotony of a typical run. Pick a destination ahead and run as fast as you can until you get there, then take it back to a jog. Keep this up for the duration of your workout and your run will be over before you know it.
• Sprinting
• Take your run to a field or a track and do a series of sprints using 100% effort each time. This will not only help your speed, but you will have a great running workout in a very short amount of time that won't allow you to be bored. 
• Running Hills
• Yes, hill repeats are a tough workout, but they will definitely help your fitness level and add variety to your run. Try doing some hill repeats in the middle or at the end of your run to add a challenging strength and endurance portion to your workout. 
• Stair Running
• Find a stadium or set of stairs at a local park to run to change up your running routine. Stair workouts are challenging, but offer the same benefits as a run. 
• Podcasts
• 
  
• Agility Drills
• Hiking

https://www.acefitness.org/acefit/healthy-living-article/60/6492/9-ways-to-make-your-run-more-fun?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE-Fit-Life-2017-07-19&utm_content=Consumer+Outreach&spMailingID=29837268&spUserID=ODAxODU5NDQwOTQS1&spJobID=1082410726&spReportId=MTA4MjQxMDcyNgS2

Signs of Overtraining

Signs of Overtraining

With exercise there comes a tipping point.  The more you workout, the more benefits you will achieve but you could go as far as harming yourself by two ways: too much exercise with not enough recovery and chronic underfueling.  Over training syndrome leads to decrement in fitness level and possibly injury.  Men and women are both at equal risk for OTS.  Here are some signs for overtaining to look out for.

1. Decreased performance.

A decrease in agility, strength and endurance with lower reaction time and running speed are common.

2. Increased perceived effort during workout.

Overtraining can decrease performance but it can also make effortless workouts seem difficult.  A clear sign is having an abnormally elevated heart rate during exercise or throughout the day.

3. Excessive fatigue.

A few days of fatigue is expected but fatigue accumulates when the body has a chance to recover from previous workouts.  Negative energy expenditure leads to low energy availability, where the body consistently pulls from its own energy stores (carbs, protein, fats).  This is because of too much training or too little fueling.

4. Moodiness.

Overtraining affects your stress hormones including epinephrine and cortisol.  This hormonal imbalance causes mood swings and the inability to concentrate.

5. Insomnia or restless sleep

Sleep helps the body repair itself.  But if there is an overproduction of stress hormones they may not allow you to wind down or relax.

6. Loss of appetite.

More training usually leads to more appetite but if there is a hormonal imbalance it can also lead to appetite suppression.

7. Chronic injuries.

Overused muscles and joints can cause aches and pains.  Overtraining takes over all of the bodies systems and can make it difficult to ward off infections.

It is better to follow a periodized training program that has both recovery and complete rest.  It is better to spend two days on a foam roller than recovering in a hospital bed.  Recovery allows for great production tomorrow and most likely fewer missed training days in the future.

Creating a Balanced Workout Program

Find a workout routine that works for you and your lifestyle is important for sticking with your exercise program and making it work. Not everyone works out best in the morning before work and not everyone works out better at lunch time or after work. So, you have to find a balance of all different forms of exercise that you enjoy to make yourself a balanced, effective workout program.

• Pick workouts and exercises you enjoy
• If you hate every workout you are doing, you are much less likely to stick with it. Find things you enjoy so you are more likely to stick with it and truly enjoy it. 
• Break up your cardio and strength training workouts
• These do not have to be performed at the same time and will be more effective if you break them up and focus on what at a time.
• Keep adjusting your workouts so that they align with your fitness goals
• as your body and fitness levels change, be sure to change up your workouts at the same time so you do not plateau and/or get bored with your current routine. 
• Write down your workouts every week
• By planning your workouts ahead of time, you will be more prepared for what you are doing when you go to do your workout. Also, if it is written down in your calendar as part of your weekly schedule, there is no excuse not to go!
• Change up your routine every once in a while
• To keep things interesting, change up the classes you go to or the intensities of your workout every few weeks or as needed. 
• Make a realistic workout program
• You want to make a program that works for you and doesn't challenge you so much as to that you want to quit. Make your intensity challenging, but doable. 

If you are a beginner when it comes to exercise, make a plan that is easy to follow and stick with at first. You can always make changes later on. You do not want to start out with a plan that is too aggressive and not be able to stick with it. So, be kind to yourself and start with something you are comfortable with before getting too intense. 

Fitness Friday

Workouts for When You're Away

While vacations are essential for maintaining a sharp mind, keeping up with your workout routine will keep both your body & mind even sharper.

Vacation is probably one of the best things about summer. It's a great time and opportunity to get away from the daily stresses we experience at home or at work. In regards to our mental health, it's often one of the best things you can do for yourself. However, going on vacation also often means veering from our good dietary habits and from our established fitness routines. With gyms often not in the picture when we're away, here are some workouts suggested by our M.O.G. staff for when your away:

Megan's Lower Body Workout

 Calf Stretch: Keep the feet parallel with one foot on a folded towel. Thrust the hip forward and hold for 3x30s.

 Psoas Release Lunge: Lunge forward with the knee touching the ground, while leaning to the opposite side of the grounded knee with arm over head. Hold 3x30s.

 Hip Abduction: Stand completely erect with shoulders back and chest out. Kick your right/left leg out and slightly back while keeping posture. Complete for both legs 3x10.

 Wall Squats: Keep feet shoulder width apart and out in front of the body so that the knees do not go in front of the toes when squatting. When sitting in the squatting position ensure your butt, back and shoulders are against the wall, and tighten the core. Hold for 3x30s.

 Calf Raises: While standing in an erect position with shoulders back and core tight. Raise your heels by standing on your toes and holding for 2 seconds. Complete 3x10.

 Lunges: Keep the back erect and do not let the lead knee go in front of the toes, but rather keep it in line with the ankle. Hold for 2 seconds and do not let the touch the floor. Complete for both legs 3x8.

Chair Crunches: Keep the legs up on the chair and arms folded across the chest. With core tight and neck neutral, move towards the legs. Complete 3x15.

Tyler's Upper Body Workout

 Arm Across Chest Stretch: Cradle the stretched arm across your body, and pull until you feel a stretch in the shoulder. Hold 3x30s.

 Doorway Pec Stretch: Lunging into the doorway and keeping the elbows at shoulder height, lunge into the doorway until you feel a stretch in the pectorals (chest). Hold for 3x30s.

 Burpees: Complete a push up, bring the feet in, spring into a jump, get into a squat, complete a push up and repeat. Complete 3x10.

 Tricep Dip on Chair: With feet outstretched, bend the elbows until almost parallel with the shoulder and then extend. Complete 3x10.

 Plank: Keep the feet shoulder width apart and adjust the butt so that you feel the work in your core and not the low back. Hold for 3x30s.

 Diamond Push-Up: With hands in a star shape and in the center of the body, keep the feet shoulder width apart and the head looking forward. Complete 3x10 pushups.

Wide Set Push-Up: With feet shoulder width apart and hands at shoulder height and wide set, complete 3x30 pushups.

Summer Produce

Summer is one of the best times to enjoy fresh, local produce. There are a ton of fruit and vegetables that are in-season and plentiful during the summer months. This time of year, it is easy to incorporate fresh fruits and veggies into every meal and get the recommended daily servings of fruits and vegetables. Below is a list of some of the top fruits in vegetables of the summer that you should take advantage of and incorporate into your weekly meals. 

• Cantaloupes
• Fresh cantaloupe have a sweet fragrance and soft stems. After washing thoroughly, store in the refrigerator for up to 5 days. Try it with lime juice and fresh cilantro for a fresh salsa!
• Summer Squash
• When it comes to squash, the smaller the better; sometimes the bigger squash have a lot of seeds and a tougher texture. Look for an unmarked yellow skin. Eat as soon as possible after buying squash. They are great chopped up into eggs for a fresh veggie omelette.
• Green Beans
• Look for bright pods that are firm and plump. The ends should be stiff and should break off easily. Keep them in a plastic bag in the refrigerator for up to a week. Green beans are great thrown into a stir fry, or simply eaten by themselves with a little salt and pepper on top. 
• Corn
• Look for bright green husks, glossy silks and a moist stem end. Fresh corn is best if eaten the same day you buy it. Corn is great eaten right off the cob, but is also good tossed in a fresh tomato salad.
• Tomatoes
• Look for a shiny, heavy and unbruised tomato for the perfect ripeness. Tomatoes come in all different colors and shapes, so the look and feel of a tomato is best to look for when finding the perfect one. Store at room temperature. Fresh summer tomatoes are best eaten with just some salt and pepper sprinkled on top!
• Cucumbers
• Cucumbers should not be soft or wrinkly when bought. Be sure that the ends are firm to ensure freshness. Keep cucumbers in the refrigerator for about 2-3 days. This vegetable is great served with yogurt or over a fresh salad.
• Blueberries
• Blueberries should be flavorful and juicy when they are ready to eat. Blueberries are a great food item to buy fresh and freeze so you have them for a long time to use. They are good in the freezer for up to 6 months. 
• Eggplants
• Pick eggplants that are shiny and firm to be sure they are ripe. Keep at room temperature for about 2 days, as refrigerating may cause them to brown. Eggplants are great for slicing into rounds and grilling!

Wellness Wednesday

Diet Drink Sweeteners Don't Actually Help Your Diet

Artificial sweeteners have become a staple part of a diet for those trying to lose weight, however, according to a recent study the sweeteners may not be helping as much as originally thought.

A recent study published earlier this year found that roughly 41% of adults use artificial sweeteners, and do so in hopes of losing weight. Even more people than the reported number ingest artificial sweeteners, however, because the sweeteners are unknowingly placed in many yogurts and protein bars. The sweeteners in question, aspartame and sucralose, were of particular interest to researchers due to their link in consumer psychology of purchasing goods containing the sweeteners, thinking they would lose weight due to its lack of fattening sugar content. Despite this thought process, however, researchers have found that the majority of those who use artificial sweeteners are more likely to develop health problems or gain weight.

The review, which was published in the Canadian Medical Association Journal, looked at over 37 studies regarding health and habits of over 1,000 people who incorporated sweeteners in their diets. The studies found a small increase in the BMI of sweetener users, a 14% chance of later being diagnosed with Type 2 diabetes, and a 32% chance of undergoing a cardiovascular event compared to moderate and low-frequency users. The reason for these increased risks are most likely due to the increase in appetite for sugary foods, due to the sugar like taste that sweeteners provide. While more research needs to be conducted in regards to the link between sweeteners and poor side effects, refraining from sugary, or sugar like foods, should remain a key strategy in maintaining weight loss.

Stretches for Midday Back Pain

According to the National Centers for Health Statistics, back pain is the leading cause of disability for Americans under 45 years old. More than 26 million Americans between the ages 20-64 suffer from frequent back pain and is listed as the most frequent cause of chronic pain. Although there are things we can do to help relieve back pain, it is important to discover the underlying cause of the back pain so we can fix the underlying issue. 

A lot of times, back pain is related to sitting at a desk majority of the time and living in inactive lifestyle. When we sit for the majority of the day, everyday, the muscles in our spine that are meant to move become immobile and in turn, become weak. When the happens, your spine is forced to work harder when we perform certain movements like bending, twisting and rotating. After a long period of time, this causes the muscle and tissue of the back to become inflamed, agitated and injured. This is where chronic back pain comes in and becomes a problem in so many people in today's world. So, in order to try to prevent this from happening, or to try to help with back pain you currently have, try setting a timer for every 60 minutes while you are at work. When this timer goes off, get up and perform one or two of the following stretches.

• Standing Lat Stretch
• Stand upright with the hands clasped behind the head and feet shoulder-width apart. 
• Without bending forward, lean to the left side as if your back is up against a wall. Look up at your right elbow and keeping the spine as tall as possible.
•  Hold the stretch for 15-30 seconds and repeat on the other side.
•  Repeat two times on each side.
• Standing Quad Stretch
• Stand upright and bring the heel of the left foot toward the left glutes.
•  Using the left hand, grasp the top of the left foot near the ankle. 
•  Squeezing the left glute muscle, stand as upright as possible while bringing the left knee in line with the right knee. Slightly push the hips forward while bringing the left heel toward the left glute. 
•  Hold the stretch for 15-30 seconds and then switch sides. 
• Repeat twice on each leg.
• Standing Pigeon
• Stand upright and bend the right knee and place the outside of the right ankle right above the left knee.
•  Keeping the hips facing forward and the spine tall (keep the chest up), slowly bend the left knee while pushing the hips back. 
• Continue to bend the knee, keeping the hips forward and the spine tall, until a substantial stretch is felt in the right glute area. 
• Hold this position for 15-30 seconds.
•  Repeat twice on each leg.

Beach Vacation Workouts

While some of us choose to take vacation as a time to rest and recover from the stresses of daily life, there are those that like to stick to somewhat of a workout routine on vacation. Taking a beach vacation is the perfect location to get in a great body-weight workout outdoors and in the sunshine. It won't take long for you to get your heart rate up and get in a great workout while in the sand. The sand gives you an added resistance without needing any equipment. Additionally, working out in the sand will give you both a cardio and strength workout, so you are killing two birds with one stone! Below are some great workouts to take with you on vacation so you can start your day on an active note!

Workout #1

• Spider man crawl
• Push-ups
• Ice skaters
• Criss-Cross Planks
• Frog Jumps
• Crab Walk

Before beginning this workout, mark off a starting and ending point about 20 feet long, and get in a good warm-up before starting any of the exercises. After getting all of this finished, perform the exercises in order, completing 20 feet of the "travelling" and 10 reps of the stationary exercises. Depending on how you are feeling, complete 3-4 rounds of the workout.

Workout #2

• Begin with a 5 minute warm-up of dynamic movements
• Repeat the 4 different "blocks" as many times as you can in 20 minutes
• Block #1
• 25 squats
• 20 squat pulses
• 15 squat jumps
• Block #2
• 15 walking lunges (on each leg)
• Block #3
• 15 push ups
• 20 burpees
• Block #4
• 1 sprint (back to where you started with the squats)
• Finished your workout with a 5 minute cool down and stretch

Fitness Friday

What Can We Learn From the Fittest City in the U.S.?

Minneapolis-St. Paul was recently rated the most fit city in america. So what are they doing, and how can we apply it to our own towns and lifestyles?

America's growing obesity epidemic is getting bad. In fact, so bad, that more than 1/3 of all American adults are presently obese and the number is expected to only increase further. In a health climate that seem quite bleak, however, there are shining beacons of hope in other cities that are fighting against obesity with their own fitness and healthy lifestyle changes. In a recent study conducted by the American College of Sports Medicine and the Anthem Foundation, researchers qualified what made a healthy city by looking at the following indicators: rates of asthma, diabetes and heart disease, obesity, smoking, availability of farmer's markets, and investment in public parks and playgrounds. 

While many observers might expect the cold winters to keep Minnesotans indoors, their winters are actually more active than many other warmer cities' summers. So what is St. Paul doing to attain such a high achievement? One factor that promotes healthy activity, is having a park within a 10 minute walk of your house; which is something 95% of all Minnesotans have access to. The promotion of  farmers markets and an active night life have also led to a 16% increase in the number of people who have reached the allotted amount of recommended exercise, and a 10% drop in heart disease and chest pain. So make your own Minneapolis, and be sure to get out and exercise the recommended daily allotment while eating healthy (maybe promoting your lifestyle to others in the process!). 

Staying Hydrated in the Summer

Even though it is always important to stay hydrated, it is even more important in the summer when it is hot and humid and people are typically outside more frequently than other times during the year.  Water helps your body function properly, regulate body temperature and flush out waste. Without proper hydration, your skin can't detox and your bladder and kidneys can't work properly. Staying hydrated is even more important if you are active or exercising in the heat of the summer. The risk of heat-related illness increases in the summer and you are dehydrated causing things like cramps, heat exhaustion and heat stroke.  You need to consumer water to replace the fluids lost during physical activity in order to avoid these heat-related illnesses.  Try to follow these hydration guidelines in order to stay healthy and hydrated this summer!

• Drink six to eight 8-ounce glasses of water each day
• You may need more than this depending on your age, weight and activity level.
• Carry a reusable water bottle
• Having water with you at all times makes it easier to drink throughout the day.
• Drink water during meals
• This will help you stay hydrated and make you feel more full which can prevent overeating.
• Enhance your water with fruit
• If plain water gets boring, try adding some fresh fruit or vegetables to give it some flavor without adding empty calories. 
• Drink water before, during and after exercise
• In order to stay hydrated if you are exercising, make sure to drink before, during and after so you are constantly replacing the fluids you are losing during your workout. 

Wellness Wednesday

Your Smartphone is Inhibiting Your Intellectual Potential

The presence of your phone, alone, drops productivity for individuals by a significant amount. 

The McCombs School of Business at the University of Texas in Austin recently conducted a study that found your smart phone may be decreasing your intellect by just being in your presence. The research group conducted an experiment with 800 smartphone users to see how well they were able to complete tasks, even when not using their smartphones. The first group was given tasks where their cognitive retention was tested through a series of exams, and were also instructed to put their phone somewhere in the room (pocket, desk, bag, etc.) and on silent. The second group was asked to complete the same tests with their phone in another room. After the tests were completed by the two groups, the researchers found that the group whose phone was not in the room fared far better on the exams than the group whose phones were in the same room. 

These results are rather astounding, and suggest that the mere presence of a phone in the room can significantly impair one's cognitive ability. The data also suggested a linear trend in which as the phone became more apparent, the person's cognitive ability decreased. The researchers also found, through primary screening, that those who were more smartphone dependent fared far worse than their less dependent counterparts. So what can you do if you find yourself more dependent on your smartphone than usual? Maybe you should go for a run or a good high intensity workout where there's no time to get out your phone, and you're actively improving memory retention at the same time.

Lower Body Workout

Glute Circuits

Strong gluteal muscles are important for the overall function of the lower body.  The three muscles that comprise the glutes are the gluteus maximus, gluteus medius and the gluteus minimus.  

The gluteus maximus is the largest of the three and its function is to extend and laterally rotate the hips.  The gluteus medius is located under the gluteus maximus and its function is to abduct the leg away from the mid line.  The gluteus minimus is the smallest of the gluteal muscles and is located under the gluteus medius; its function is to abduct the leg away from the mid line and stabilize the pelvis.

The glutes help stabilize the pelvis during walking and running and help with hip extension and forward propulsion.  If the glutes are not strong, the entire lower-body alignment may fall out of balance. This will cause the hamstrings and quadriceps to be overused and could cause injury such as runners knee and iliotibial band syndrome. Pain in the lower back can also be a cause of weak gluteal muscles.

Here are two exercise circuits with the appropriate amount of reps. The only equipment needed is a set of dumbbells (which are optional) and a step or bench.

Glute Circuit 1:

Hip Bridge-

3 cycles with 20 reps.

Dumbbell Racked Lunge-

3 cycles with 12 reps on each side

Squat and Leg Lift-

3 cycles of 12 reps on each leg

1 right-leg lift + 1 left-leg lift= 1 rep

Glute Circuit 2:

Dumbbell Wide Squat-

3 cycles with 12 reps

Sep Up-

3 cycles with 12 reps on each side

Dumbbells can be by your side

Dumbbell Alternating Side Lunge-

3 cycles of 12 reps, 1 right + 1 left = 1 rep

Eating for an Active Lifestyle

Eating for an Active Lifestyle

Combining good nutrition and physical activity can lead to a healthier lifestyle.

1. Maximize with Nutrient Foods

-This includes whole grains, lean protein, fruits and veggies, and low-fat or fat-free dairy.  Eat less foods with high-solid fats and added sugars.

2. Energize with Grains

-This is your bodies quickest energy source.  Make sure to have at least half of your grain food choices to be whole-grain, like whole-wheat bread, pasta or brown rice

3. Power up with Protein

-Protein is very important in repairing and building muscle. Lean or low-fat cuts of beef or pork are good or chicken and turkey.  You should get your protein from seafood at least twice a week.

4. Plant Protein Foods

-Bean and peas such as pinto, black, white, chickpeas or hummus are great along with soy products and unsalted nuts and seeds.

5. Fruits and Veggies

-Try blue, red and black berries; yellow and red peppers or dark greens like spinach or kale. Fresh, frozen, dried or low-sodium juice options.

6. Dairy

-Foods with fat-free, low-fat yogurts, cheese and fortified soy products help to build and maintain strong bones.

7. Water

-Stay hydrated with water.  Always carry a bottle around to have water on hand.

8. Know how much to eat

-Get personalized nutrition information based off your age, weight, height, gender and physical activity by using Super Tracker to determine your calorie intake!

Fitness Friday

For Those Who Struggle With Workouts, Dressing to Fit The Part May Help

A recent study conducted at the University of Freiburg confirmed that the placebo effect can be utilized in improving workouts.

Are you one of those people who really just doesn't like going to the gym? Do you often feel like you aren't getting as much out of your workouts as you would like? Well, there may be some reasoning and science behind those lack of gains or lack of going to the gym, and the main reason is the self-motivation you have during workouts. Researchers at the University of Freiburg have discovered that one's expectations have a major influence on just how strenuous the person perceives the exercise to be. The team invited 78 men and women between the ages of 18-32 to ride a stationary bike for 30 minutes. The participants were also asked how athletic they thought they were beforehand and then were asked to put on a compression shirt made by a well-known sports clothing brand.

Once the participants were riding the bikes, they were all asked every five minutes what their level of stress was. Additionally, one group of participants were shown a film promoting the benefits of the compression shirt and cycling while the other group was shown a film showing the negative effects of the compression shirt and comparing them to regular athletic attire. The participants were unaware of the difference of the content of the films. After riding the bike those that said they were athletic before the ride were not affected by the film, however, those that reported low levels of athleticism were boosted by the positive film but became more stressed if they watched the negative film. So if you're looking for a boost of confidence at the gym, some gear to make you feel good may actually be the answer.

Stay Healthy While Travelling

While travelling and taking vacations with friends and family can be a time to enjoy good food and drinks, it does not mean that you have to completely let go of your healthy habits. While it is completely OK to indulge while travelling, you want to make sure that you don't overindulge and allow it to trickle back into your life once you get home. There are many things you can do while travelling to maintain some healthy habits while still enjoying some indulgences here and there and not worrying too much about it.

• Drink Water
• One of the best things you can do while travelling is stay hydrated. Long days of travelling or being on at trip involving being outside a lot can easily cause dehydration. So be sure to always have a bottle of water on hand to make sure you are staying hydrated with the right fluids.
• Get Some Exercise
• There is nothing better than starting your day of vacation with a little movement. Whether that is a short workout in your hotel, a job around the block or simply walking to get places instead of driving, getting a little bit of movement in will make you feel better throughout the day. 
• Make Healthy Food Choices
• While all of your food choices may not be the healthiest option, it is still important to fill your body with nourishing foods that will fuel you through your day. Try to bring snacks with you from home so you're less likely to buy unhealthy options while you are travelling. 
• Pack Vitamins
• It is important to still get those vitamins in your body when you are travelling since you will be in new places and often being a lot more active each day. So, don't forget to pack up your vitamins and supplements to stay healthy while travelling as well as when you get home from the trip.
• Get a Good Night's Sleep
• Since you are sleeping in a new place, it is often difficult to sleep well due to noises, different bed, etc. So, try to prepare yourself for this by bring some earplugs and an eye mask with you when travelling to try to block out some of the new noises that may keep you awake. 
• Be Grateful 
• With all of this being said, don't forget to be grateful that you are able to travel and enjoy new and different places. Take an extra moment and enjoy the sights around you and enjoy every minute of relaxation, good food and time with family and friends. 

Wellness Wednesday

Greater Overall Muscle Strength Linked to Improved Cognitive Condition
A series of tests conducted by a Finnish research group confirmed a link in overall muscle strength and improved cognitive ability.

A study conducted by a group of Finnish researchers looked at the association between muscular strength and cognitive function. Previous tests conducted by the same research group utilized grip strength only and revealed no association between the grip strength and cognitive function. The study looked at 338 men and women over the age of 66 and measured hand grip strength along with lower body strength through a battery of tests. The scores were calculated using the CERAD neurophysiological test battery total score method. This study helps shed light on the understudied area of links between exercise and cognitive health.

Here are three exercises to help you build strength in your lower body:

• Chair Squats

• Hip Abductions

• Marching

What is Carb Cycling?

You may have heard the term carb cycling before as it relates to different types of diets that are trending right now. However, it is important to truly understand what carb cycling is and if it is right for you if this type of diet is something you are wanting to try. Carb-cycling is a low-carb diet, similar to the Atkins or other low-carb diets, and is one that promises quick weight loss, even though the weight loss is primarily coming from water. This type of diet is good because it can help keep you fuller for longer, maintain steady blood sugar levels, lower blood pressure and have higher energy levels. While there are these benefits to this type of diet, there are also some down falls to be considered. If you are not careful and have too many low-carb days in a row, you can experience lack of energy, constipation, moodiness and irritability. 

Typically, a carb-cycling diet is used by someone who is trying to shed body weight and increase muscle or by someone who is trying to overcome a weight loss plateau. This is a type of diet that is not right for everyone to use, and can be counterproductive for some, and is only used for short periods of time, as it is very strict and rigorous. Carb cycling is a diet that uses high-carb days, low-carb day and no-carb days to train your body to use more fat for fuel as opposed to burning carbs and losing muscle mass for fuel. Lower-carbohydrate days when done for 3 days in a row encourage the body to use up carbohydrate stores for fuel and switch to fat-burning. Burning fat will lead to weight loss from both body fat and water. A typical carb-cycling diet schedules low-carb days for 2-3 days at a time followed by 1 higher-carbohydrate day.

When is comes to the other macronutrients, protein and fat, during a carb-cycling diet, protein intake usually stays the same, while fat intake is opposite of the carb intake. So, on lower-carb days, you will increase fat intake and on higher-carb days, you will decrease fat intake to keep total calories in check. 

The bottom line when it comes to this type of diet is that it needs to be carefully planned out and executed to reap the most benefits. Once a plan is made, it must be maintained so that your body does not experience any of the negative side effects that can be associated with a low-carbohydrate diet.