Listen to the Cookie

7 05 2013

“Finding time to fit a good workout into the day is as hard as the workout,” is a response I get a lot. And to sympathize with these folks is an easier path for many. In a work day, I would say that I get bogged down in my work and find hours slipping by as I loom over my computer to finish a project so that I can cross that off my list. Then I catch my breath and continue to the next project as if on autopilot. Yet, throughout the day there are times when the chance to stop and get in a few minutes of a workout arises and the choice to get up and move is up to me. “I didn’t choose to not workout, my work/time/fill in the blank just didn’t allow me to do it,” a repeated echo rings in my head. “Bunch of bull!” Snuffs out the echo as I am pull myself away from the computer and prepare to exercise.

This scenario is a constant hinderance in our daily life and separates those who move backward in their fight to succeed with those who make positive progress.  We will always be required to make a life altering decision as the seconds past way in our lives, but we are always in control of the choices we make. Allowing ourselves to break under the pressure of excuses and blame it on something other than our lack of defiance over status quo keeps us in a vicious cycle that never ends where we want to be.

Cookie Doesn't Lie

The average person makes roughly 3,500 decisions a day. What to eat, where to go, how to dress, pass the car, say hi to that person…. The list goes on and on, and yet, with one choice taken, the other is left behind. So we can say that we didn’t have the opportunity to choose both. This is true and many people lose ground from choosing only one and not the other maybe because of comfort level, external pressures, or priority levels. However, when we make that choice to not do something, we are in control of this decision and internal factors provide the foundation of this choice. Work did not keep me from taking ten minutes to get up and move around so my muscles could stretch out from sitting for 4 hours straight. No, I told my body that it was not allowed to get up because I thought that I would lose precious time to get my project down. I chose to keep working. As the cookie states, we still choose even if we decide not to make a choice. Make every decision count and never blame that fact that you couldn’t choose your future. You are in control of your free will and to wake up half hour earlier to get a workout in is your choice.


Comments : 1 Comment »
Tags: , , , , , , ,
Categories : Fitness

Wrong Way? No, Just Different

13 03 2013

Not Always Wrong, Just Different

If you’ve had an experience where you thought you were doing something, like eating a certain food or dressing a certain way, but then saw people doing it another way and thought you were actually doing it wrong, don’t worry, you’re not alone. However, sometimes a different way might not be the wrong way, but exactly the former; just a different way. Who says that a turkey burger can’t be a breakfast item or that everyone should drive a BMW? Societal norms influence us to think that we all have the same needs. On the contrary, we all need to pay attention to our individual needs to maintain good health.

In 2007, Wesley Shultz et al conducted a field experiment testing whether normative messaging (telling people to practice a certain behavior based on what others are doing) would have mixed success rates in behavior change. They saw that when told to use more energy saving products because a specific number of others were doing it, the number of people converting to energy conservatives increased. Yes, energy conservation is ideal and we would all want to promote this type of habit, but the mere fact that it only took one little message stating that more people were practicing one certain behavior to have the minority feel like they were wrong and change their lifestyle is fascinating. A key point to this case is that in order to see a shift in the masses, the group must be  a minority, hence, the difficulty of getting our overweight country to get back down to a healthy weight (69.2% of adults in US overweight/obese). Yet again, why should we be like everyone else?

When dealing with exercise, we must look at performing a task with blinders on. Not one person is alike and thus not one specific regimen will work for everyone.  The National Academy of  Sports Medicine has a training model that is different than that of the American Council on Exercise. Is one of them wrong and the other right? Absolutely not, because both will reach the same result in the end, although both use different pathways. The same goes when I am asked which one is better for getting toned arms, free weights or machines? Both are two different modalities that lead to the right direction to get lean arms.

The right answer to improving your health is not to follow the yellow brick road that everyone else has followed, but to lay each stone in front of you and test the ground supporting it to determine if it will work for you. So the next time you’re scratching your head wondering if the person next to you is doing it right and you should follow suit, ask yourself if you are still improving your health with what you’re currently doing. If so, then embrace the difference and continue to tread through the unbeaten path to success.

References: 

American Council on Exercise: IFT Model
CDC Faststats: Overweight and obesity http://www.cdc.gov/nchs/fastats/overwt.htm
National Academy of Sports Medicine: OPT Model
Shultz, P. W. et al. The Constructive, Destructive, and Reconstructive Power of Social Norms. Psychological Science, 18(5) 429-434. 2007 


Comments : Leave a Comment »
Tags: , , , , , , , , , ,
Categories : Fitness

The Bodyweight Challenge

7 03 2013
Click to enlarge

Click to enlarge

I was eating my lunch a few days ago and  browsed my Facebook account to see who’s baby picture had plastered my News Feed today. I noticed a notification alert and saw that my friend, Nate, had shared a link (see picture on the left) on my timeline with the comment, “Do all of these. I dare you.” I grinned and was intrigued, so I clicked on the video link and watched what he had sent (click here to view video). I was impressed, wondering if all military men and women could do all 44 exercises. Then I saw some individuals in the background looking as impressed as I and dismissed the thought. After finishing the video, I read what my other friend, Beth, wrote, “And post video when you do! LOL”

There are guys who would try any challenge to prove their Darwinistic status on earth and then there are those who do it because they’re the ones who also would touch the wall that warns, “Don’t Touch, Wet Paint!” I would fall into the latter category of individuals and thus, out of sheer curiosity, I want to prove to myself that these would in fact be the 44 best bodyweight exercises (and yes, to know that I can do them). I will keep everyone posted as I work through all 44 exercises. I will post the final video on Youtube to let my friends know that it can be done.

One Arm One Leg Pushup, Check!

One Arm One Leg Pushup, Check!

In the meantime, this challenge has prompted a great bodyweight workout (see below) for those who are always strapped for time, equipment, or just loaded with excuses to not exercising. Follow the routine for a month, performing two to three times a week. If you feel sore the whole week, start off with once a week till you can work your way to two times a week. After a month, add on another set. You will need to refer back to the video if you are unsure of the exercises.

The Bodyweight Challenge
Perform each group of exercises for specified duration, rest 45-60 seconds, then repeat a second set before moving on to the next group.

Group 1
Burpies – 30 seconds
Hindu Pushup – 30 seconds
Archer Pullup – 30 seconds

Group 2
Mountain Climbers – 1 minute
Hanging Knee to Elbow – 30 seconds
Spiderman Pushup – 1 minute

Group 3
Jumping Lunges – 30 seconds
Hanging Leg Raise to Level – 30 seconds
Pike Roll Out – 30 seconds

*****                                                                                                                     *****
Thank You to the men and women who put their lives before ours to serve our country every single day.
*****                                                                                                                     *****


Comments : 1 Comment »
Tags: , , , , , ,
Categories : Fitness

Think Healthy, Think Money

13 02 2013

We all want to be rich. Then there are some of us who would prefer to be wealthy. If you don’t know the difference, I suggest reading “The Millionaire Next Door” by Thomas Stanley and William Danko. But regardless if you want to be rich or wealthy, you must do one of two things; either learn how to earn it if you aren’t there, or learn how to keep it if you are there. Ask both sides and they will tell you that it’s difficult to uphold both ends of the statement if you are not willing to motivate yourself and work hard.

Even though it is hard to save money, many of us are so driven that we do everything we can to grow our bank accounts. We stop purchasing expensive products, we go to fewer movies, we find cheaper alternatives, and we slowly put money into our savings account until we are happy with how much we have in it. We don’t end up with $20,000 in a week, but over a period of time with little investments (depending on how much you invest into the account), we notice the large sum of money that has accumulated and we are thrilled with success.

I use this example because the same can be said with our health and the steps needed to accomplish our wellness goals. However, the majority of us don’t treat our bodies like a savings account. We expect our bodies to work miracles and in the end of the week have a body like the models and stars we see in magazines and in the media. Side note: Most actors and actresses will work with a trainer between three to six months, six to seven days a week, to get their bodies in the shape needed to perform their roles; not to mention hiring a personal chef, and dietitian. The way we stay or become healthy should follow the same plan as how we grow our bank accounts. Place importance on our wealth (health); find out ways to save our wealth (health); and slowly invest our money (time) to see our wealth (health) grow.

Wealth for HealthFollowing these simple steps will improve your overall health (and wealth) if you take the time to commit to it. Saving your health can be as easy as saving your money, but know that to do so, you must find the importance of why you’re doing it and become motivated in its returns to be successful.


Comments : 1 Comment »
Tags: , , , , , , , , , ,
Categories : Fitness

Grounded and Not a Gym In Sight

6 08 2012

For the past few weeks, my wife and I took a little vacation up north to the Adirondacks in NY. We try to get up there ever year to return to the place where we met. The special place with a 32 mile lake, 800 acres of hiking trials, and a rolling golf course. I was pumped for this trip. Being that I grew up in the North, all my exercise was done using Mother Nature’s gym. Mountains became my stair climber, lakes became my pool, and hauling around a 30 pound backpack became my free weights. I was ready to get out of the flat lands of Florida and become immersed with my natural habitat. Then the worst happened.

We arrived in Tampa for a 2:15 PM departure flight two hours early. This was how excited I was about making it out of Florida. The security check went smoothly without a hitch and I was looking at the plane outside that we would board. As my wife and I chose our seats, I looked at my watch to make sure we would arrive Albany at the stated time of 5:35 PM. “Enough time to make the drive and get in my day’s workout,” I thought to myself. We sat in our seats as we waited for our plane to be taxied out of our terminal but nothing happened. My wife noticed that it had began to rain (bright blue skies followed us to Tampa). I didn’t think much about it, I just wanted the plane to move so we could get above those sad clouds and off towards my destination. That’s when the overhead announce from one of the flight attendants came on and stated, “Sorry folks, but it seems that Traffic Control has noticed a severe thunderstorm has hit areas of Baltimore and the Northeast. We’re going to hold tight on the ground for a little bit while Traffic Control can determine if there’s another route.” Then two minutes later, “Looks like Traffic Control has grounded all flights heading north toward Baltimore and this flight has a new departure time of 6:50 PM or might be cancelled,” informs the attendant. “We’re going to cross our fingers for the delay. However we can’t keep you on board, so we’re going to ask everyone to return to the terminal and wait for further information about your flight.”

So, now I’m in the terminal again and grounded for another five hours. I’m a personal trainer because I love to be active and educate others on the importance of staying active. Knowing that I will be missing my workout up north has made me upset (and the fact that I’m starting off my vacation with this long delay also ticks me off). The other reason why I am in my profession has something to do with the fact that I hate sitting in one place for a long period of time, and this delay has us stuck in this terminal for another 5 hour! With this experience and extra spare time, I designed a workout for anyone else who might need a quick stress reducer due to a flight delayed.

The Traveler’s Workout

Items needed: chair, carry-on luggage/bag, music (optional)
Perform each exercise to fatigue. Then rest for 60 seconds and do a second set before going to the next exercise.

Squat  
Targets: Glutes, Hamstrings, Quadriceps
Start in a standing position with feet slightly wider than shoulder width.  Hold carry-on by the handle with two hands. Extend your arms straight down so they are dangling between your legs. Perform a squat, placing the weight into your heels. As you squat back up, push with your heels.

Military Pushup on Chair
Targets: Chest, Triceps
Place your hands on the edge of a chair with your hands aligned with your shoulders. Keep your toes on the ground, back and abs tight. Lower yourself to the chair without bending at the hips, so your whole body descends as one. Let your chest come to the chair and push yourself back up to starting position.

Bent Over Row
Targets: Latissimus Dorsi, Biceps
Place one hand on the chair as your bend forward at the hips. Keep your knees bent and your back straight. Grasp the carry-on with your other hand. Pull the carry-on to the side of your chest as you keep your arm close to your side. Lower the carry-on back down smoothly back to starting position.

Planks
Targets: Abdominals, Lower Back
Place your forearms and toes on the ground. Keep your back straight and even with the rest of your body. Elbows should be under your shoulders. Lift your hips off the ground and bring them aligned with your shoulders and ankles. Hold the position till fatigue.

Standing Side Crunch
Targets: Obliques
Stand with your feet narrower than shoulder width. Hold the carry-on with one hand by your side and hold your other hand by the side of your head. Crunch your body down to the side, opposite of the carry-on. Slowly return back up to start.


Comments : 3 Comments »
Tags: , , , , ,
Categories : Fitness

The Seven Deadly Sins – Part 1

13 05 2012

One time or another we’ve all been there. The trip to Taco Bell or the late night pantry run. An impulse fires off in our brain that craves a certain substance and we’re suddenly controlled by that impulse to search out and conquer. Once we start consuming, we just can’t let it go. We know where we stashed the Double Chocolate Heath Bar Crunch ice cream from the night before and it’s still going to be there when we look. And sometimes, you regret that urge that came over you. You tell yourself that you can’t do it again. However, days or even a month pass and suddenly that craving strikes again. How do you handle it this time?

In just the last few days, I have heard and seen on several news broadcasting outlets the damaging impact that obesity has created within the US.  Since an article on the cost of obesity was published in Reuters last week, there has been numerous reports following up on how people are getting so big. I can’t blame media for capturing this epidemic, however, why is it only surfacing now? According to an article that came out in this week’s publication of NewsWeek, obesity in America can be traced back to the 1930′s.  As I read Gary Taubes’ article in NewsWeek and Sharon Begley’s in Reuters, I begin to connect the dots. We are now seeing more coverage on obesity because the cost isn’t just affecting the obese. It’s now also affecting tax payers and the actual government (due to the health care reform) because of the amount of money we need to spend to help out those who are overweight and obese. A quick price figure to get a scope on the problem: it costs $190 BILLION in excess medical spending a year to provide services for those overweight and obese. Now what do you think the medical services does to help leverage this cost? You got it, everyone (even the non-obese) pays for it with higher insurance premiums. Find out more about the cost of America’s waist line by clicking on this article, As America’s Waistline Expands, Costs Soar, and read what else is going on as we become the world’s real Big brother.

However, we can’t judge our health based solely on our waistlines. Let’s face it, there are some other substances that we can’t stay away from that are also affecting our health. The question is, why are we slowly (maybe quickly for some) jeopardizing our bodies for that brief moment of pleasure? I refer to these pleasures as the Seven Deadly Sins, I mean Addictions. Studies have shown that the following, when exceeding normal amounts, can cause detrimental effects to our health.

7 Deadly Addictions

  • Sugar
  • Fat
  • Salt
  • Caffeine
  • Alcohol
  • Tobacco
  • Overeating 

Many of these addictions have contributed to the top causes of mortality in America. And, these addictions are catching on around the world too. Heart disease is still the leading cause of death in America, with 599,413 deaths per year. Cancer, chronic lower respiratory disease, and stroke are the other three causes that make up the top four in America. What and how much we consume is all linked to the increase in mortality in our country. Understanding how these addictions impact our health and lives can help prevent further increases of adult mortality in the future (not to mention for children). In this four part series, I will touch on each addiction. Hopefully by the end, the information will allow you to yield to temptation and further your success in a healthy life.

Sugar – “Oh how sweet it is to be loved by you,” to quote James Taylor. You can’t resist it and it’s everywhere. I call it a love-hate relationship. We love it when it goes in, we hate it when it sticks around–around our love handles. Walk down any aisle of a supermarket and you’ll find a form of it in the ingredients of any container or bottle. And don’t be fooled, pure cane sugar, maltodextrin, corn syrup, high fructose corn syrup, and even carbohydrates are still sugars. (I’ll speak more about carbs in another article.) NewsWeeks’ columnist Gary Taubes pounces on the idea that this is the real factor that is causing most of the world to be overweight. He has a valid point too.  The majority of Americans still consume too much of this granulated crystal even with the vast awareness of obesity. In the past decade, our  world has consumed more sugar and processed foods than every before, thanks to the convenience of the fast food industry explosion. China, one of the healthiest countries in the world has slowly lost footing for the top rank as their childhood obesity rates jumped by 25% in the last decade. One article states that the influx of fast food chains in Shanghai has caused many children and adults to convert to lower quality of eating. Too much sugar leads to obesity, diabetes, and ultimately heart disease. Don’t forget the adverse effects that come with these diseases, which include, orthopedic problems (swollen ankles, knee pains, and back pains), sleep apnea, and lots of medication. Reduce the intake of sugar by consuming foods without added sugar and stick with fresh produce to get the sugars that will keep you going throughout the day.

References:

CDC – Leading Causes of Death

The Sydney Morning Herald – China’s Spoilt Generation Takes Obesity to New Level 



Comments : Leave a Comment »
Tags: , , , , , , , , ,
Categories : Nutrition

The Sham Diet

8 05 2012

It’s Thursday and my client is warming up on the treadmill before our training session. I review my notes and memorize the workout she needs to do today. Functional movements and weight loss are her goals, which in my line of work, are the goals for the majority of my clients. She comes to meet me and we begin our workout.

We’re working hard and we discuss her progress. Then she comments about her nutrition. “I’m so tied up with guests and dining out, but next week everyone will be gone and I’ll be able to start my diet.” I lift my eyebrow and give her my typical quizzical stare. “You know how it is. You don’t want to offend anyone by not eating what they serve,” she responds. “How convenient,” I think to myself.

How would you like to lose five to ten pounds a week without changing your diet. In addition, you never have to worry about where you are, who you’re with, or what you’re eating. I have the diet for you and you don’t have to pay too much for it. Just stay on my diet plan and I’ll have you seeing results in 30 days and you’ll feel better than ever. All you need to do is eat whatever you want and only exercise for 30 minutes s day. If you don’t have time to get in that exercise, don’t worry, you can take a little break and start back up when the time’s right for you. Just take one super pill a day to keep you on track while you take a little vacation and you’ll be fine.  Tell your friends about this brand new diet called, The Sham Diet.

What does South Beach, Atkins, Low carb, Nutrisystem, WeightWatchers, smoothies, cabbage, and even the Sham Diet all have in common? A lot, but one thing’s for sure; They’re all convenient. They give you the ability to start, stop, and start again whenever you want.  As Americans, we all want convenience in every aspect of our lives. From Netflix subscriptions to reading the NY Times on a Kindle, we want to be able to know that when we’re satisfied, we can take a little break and then come back to it at any time. These diets also boast big results within a short time frame. We love the quick fixes. We want to do as little as possible and still expect the same results. Remember the time when you actually had to vacuum the house yourself? Now we just turn on little Roomba and relax on a couch with a diet Coke. Diets have followed the same suit and has become outrageously unpractical, but people will do anything to reach their goals to look better for beach season or a long awaited cruise. Some might even take up my diet in hopes that it will work. Lose those few extra pounds to make it through the summer then we’re back to Wendy’s for a late night Frosty.

All the diets, including the Sham Diet have one flaw; they don’t work if you fall outside of their guidelines. Even the Sham diet that says that you can still lose weight just by taking a pill can give you false hope if you skip a dose. The other problem that my client ran into is believing that the only way to lose weight was to follow a fad diet. Whatever the product, all fads expect you to do one thing; follow their advice. We believe that we can’t look good unless we are decked out with the latest fashion fad, or we aren’t doing something right if we don’t own a smart phone. What happened to washing your car by hand? Too time consuming, however it might keep your car looking newer than the car wash (how many times have you gone through the car wash and come out on the other side with bugs still plastered to your front bumper?).

So, let’s stop with the excuses and the whining when you’re not seeing your mid-section get any smaller. Be accountable for what you’re putting into your body as well as what you’re doing to burn off what you ate.  Stop making up excuses for not eating well yesterday or this weekend. Know that you’re going to fall off track once in a while and have the honesty and courage to admit that you did it. Then fix the problem by working a little hard to put yourself back on track, and continue improving your health. There is nothing convenient about your health. Your body doesn’t wait for you to come back from vacation or the weekend to start processing what you eat. If you eat it, you’re going to have to burn it. Yes, you have to move to burn anything that you eat. If you eat a lot, you have to move a lot. This also will take time. You didn’t put on your weight overnight. It takes half the time to put on weight as it does to lose weight. If you know you’re going to eat poorly because you have an unavoidable situation, give yourself options. Either eat a smaller portion, get a little more physical activity in the days leading up, or do both! It’s that simple ladies and gentlemen. Don’t fall for the shams and believe that you have to follow a specific restriction diet. Count everything you eat; don’t lie just to satisfy yourself. Your body will still know that it had a burger and a beer over the weekend. Don’t tell yourself that you’ll start tomorrow. Start yesterday.

References:
Weight-Control Information Network
WebMD – Weight Loss Myths

Comments : Leave a Comment »
Tags: , , , , , , , , , ,
Categories : Nutrition

The 3-0 Challenge

2 05 2012

As the final hours of the second decade of my life quickly fade into history, I pause for a moment to review what I have accomplished in the last twenty-nine years. Then I scope out what I still need to work on to continue staying healthy as my body begins to fight against me. Literature states that your body’s performance peeks in your twenties and begins to level off once you hit the big 3-0. This translates into, “work harder or work longer to achieve your goals.” I also know that my body will need more time to recover after workouts (those all-nighters before a hard workout are pretty much over). As long as I can keep stimulating my muscles with cardio and resistance training my metabolism will still be high enough to burn my meals. Yet when it comes to meals I will have to change accordingly just like I did when I went from my teens into my twenties. This is a common mistake that many people make because they’re so accustomed to their old diets.

This is the age where you know that you’re either cut out for the pros or not. For 99% of us who are not cut out to be an elite athlete, we must focus our workouts on what matters the most: longevity. Ladies, if you want to tighten up your tush, tummy, and thighs, you have to change it up after you hit 30 years. So do the men. Your body’s changing, so why aren’t your workouts?  For all who are about to take the big leap into the next installment of their lives, here is a workout for you to make that seamless transition. And if you’re a veteran of this age, you can still do it to challenge your core stabilizers and continue to improve your health. If you are still rocking the teens and twenties, try this workout too. Before starting any new workout plan, remember to always consult your physician if you have any medical conditions or haven’t been exercising within the past three months.

The 30 Year Old Challenge
This workout uses functional movements to target commonly missed areas to give you a body that will transcend well past your thirties. You will run through the exercises in a circuit. Perform each exercise for 30 seconds, moving from one exercise to the next. Rest for 2 minutes before starting back at the top and doing another round. Complete 3 rounds total.

1. Squat to Rotational Press
Starting in a squat with a weight in your hands, lower your weight to one side just outside your knees. Then press with your heels and stand up, while rotating your body to the other side and press the weight overhead. Switch to the other side for the next 30 seconds.

2. Normal/Narrow Pushups
Start in a pushup position (you can modify it by using your knees) with your  hands placed a little wider than  shoulder width. Perform a pushup and then move your hands to shoulder width and perform a push up with your elbows close to your side.

3. Lunge with Twist
Start in a long staggered stance. Place a weight in your hands and keep your elbows bent at a 90° angle. Drop your back knee down into a lunge and stop before your back knee touches the ground, forming a right angle with your front knee. Rotate the ball and your torso to the side of  your front knee. Make the movement come from your abs and obliques. Rotate back and push with your front quads to stand back up. Stay on the same side for 30 seconds then switch sides.

4. 1 Arm High Row with Knee Lift
Place a handle to a pulley machine and adjust the pulley to the top setting. In a staggered stance with your right hand on the handle and your left foot back, pull the handle to the side of your chest while lifting the back knee forward and up to hip level. Return your hand and leg back in a controlled movement. Stay on the same side for 30 seconds then switch sides.

5. Plank with Hip Drop 
Place your forearms on the mat with your elbows under your shoulders. Keep your body in a straight line and raise your hips and knees off the mat. (Place your legs apart wider to make it easier.) Then drop your hip to one side and touch the mat. Bring your hips back up and drop down to the other side.

6.  Pushup to 1 Leg Stand
Start in a 1 legged standing position. Bend forward and drop your hands to the ground while staying on 1 leg. Lower yourself down into a pushup and explode back up to a 1 leg stand. Switch leg after 30 seconds.

7. Incline Bench Superman’s
Lie on your stomach on an incline bench. Place your arms by your side with your fingers pointed up. Without lifting your chest, extend your arms straight up slowly and return back slowly.

8. Crossover Lunges
Start in a standing position. Cross one leg behind the other and drop down into a lunge while extending the back leg to the side. Tap your back foot on the floor then push yourself back up with your front leg to a standing position. Perform one side for 30 seconds then switch sides.

9. Quadrupeds
Position yourself on all fours on the mat. Keeping your abs, glutes, and back tight, extend one arm straight out while extending the opposite leg behind you. Return to start and switch sides.

10. Side Planks
Lie on your side and stack your legs on top of each other. Place your bottom elbow under your shoulder and forearm on the floor. Lift your hips and knees off the floor. To modify, bend your bottom leg behind you at the knee. Hold for 30 seconds then switch sides.


Comments : 2 Comments »
Tags: , , , , , , , , , ,
Categories : Fitness

Show Osteoporosis Who’s Stronger

26 04 2012

Weakening Your Bones
As we age, our muscles and bones begin to wear. Without consistent physical exercise and proper nutrition, the marrow in your bones begin to deteriorate and/or stop forming. This condition is called osteoporosis (meaning “porous bone”). It is a condition where the marrow in your bones become brittle, leaving larger spaces within the bone. Osteoporosis affects half the population of women in the world, while affecting only one in every four (1:4) men. The National Osteoporosis Foundation (NOF) states that today in the US, ten million individuals are effected by the disease while another 34 million are estimated to have low bone density which increases their risk for osteoporosis and broken bones. The two sites that are most commonly identified as osteoporosis is the lumbar (lower) spine and femoral neck (hip). When these two sites become too brittle, the risk of fractures increase and life expectancy decreases. Another condition may occur in the spine due to osteoporosis. As the vertebral discs weakens, a forward curvature of the upper spine will occur known as the “dowager’s hump”. Someone with a dowager’s hump can have balance problems, which will increase the risk fractures from falling, while at the same time subjecting their internal organs to a lot of overbearing pressure.

Photo Credit

RiskFactors
There are several risk factors that increases the chances for osteoporosis. These include:

  • Age - anyone can get osteoporosis but it is more common to see it in older adults
  • Gender - females are more susceptible than men
  • Family History - genetics play a role in the predisposition of osteoporosis
  • Menopause - Females going through or have gone through menopause have a higher risk
  • Low Body Weight or Small/Thin Framed - People with small bones increases their risk of osteoporosis
  • Poor Diet - lack of calcium and vitamin D slows down and can stop bone growth
  • Alcohol - consuming excessive amounts will reduce the formation of bone
  • Sedentary Lifestyle - inactivity can lead to lack of strength, poor balance, and reduced bone growth resulting in falls and fractures

Get Tested
The only way to diagnosis osteoporosis is to get a bone density test. Other methods like ultrasounds, blood tests, and normal x-rays are used as quick estimations, not accurate data and can cause a false sense of security in individuals who actually have osteoporosis. The most common bone density test or scanning method is a DEXA or DXA (Dual Energy X-Ray) scan. The two most common sites tested are the left hip (Femoral Neck) and the lower spine (lumbar spine). Other sites that can be used are the right hip, ankles,  and wrists if surgery or injury was prevalent in one of the other sites (e.g. hip replacement, spinal fusion). The results of a DEXA scan will show three possible outcomes: Normal (T score ≥ -1), Osteopenia (T score between -1 and -2.5), and Osteoporosis (T score ≤ -2.5). Your bone density scores are critical when talking with your physician about treatment plans.

Medications 
If you are diagnosed with either osteopenia or osteoporosis, your physician will probably discuss medication options with you to help treat your condition. There are a number of medications currently available for patients with osteoporosis and osteopenia. However, each medication may not be suitable for you, so you might not want to take what you’re next door neighbor is taking. Read up on the medications so that you are as informed as your doctor about the medication that you are prescribed. Sometimes, the physician is not as knowledgable about your treatments, so be a team and know your information. The NOF has a great listing of the current medications and information on each one (click here for medication listing).

Strengthen Your Bones
Another way to prevent fractures and reduce the risk of further deterioration of bone is to follow a healthy diet of fruits, vegetables, and dairy rich in calcium and vitamin D. Adding a little bit of sun exposure (vitamin D) can help improve absorption of calcium. For those of you who are concerned about skin cancer, all you need is 15 minutes of sun exposure to absorb enough vitamin D to get health benefits. Note that applying sun block while outside will prevent you from getting the vitamin D that you need. While you’re outside, do some weight bearing exercise (e.g. walking, jogging, jumping) to strengthen your muscles and also increase the density of your hip. To build up the density in your spine, resistance training should be done. A creditable, certified personal trainer can help you identify the correct resistance training for you. The American College of Sports Medicine recommends 3-5 days a week of moderate intensity weight bearing cardiovascular exercise for 30 minutes. Supplement that with 2-3 days a week of resistance training. Those with osteoporosis should also implement a daily balance and stretch program to prevent possible falls.

References:
American College of Sports Medicine, Guidelines for Exercise Testing and Prescription , 8th ed.

National Osteoporosis Foundation http://www.nof.org

WebMD, Anatomy Guide: Curvature Disorders http://www.webmd.com/pain-management/healthtool-anatomy-guide-curvature-disorders


Comments : Leave a Comment »
Tags: , , , , , , , , , , , , , , ,
Categories : Fitness, Nutrition

Misconceptions about Personal Trainers

25 04 2012

While I was in Orlando working toward my quest to improve the health of individuals , I felt that I have stumbled on several road blocks. People I talk to either tell me that I’m not big enough to get them to where they want to be, or that they don’t want to get “huge/big.” These thoughts probably cross every average Joe/Jane’s mind when they see a personal trainer. Those who don’t want to bulk up think that personal trainers do only that, while those who are looking to bulk up think that personal trainers should be ex-bodybuilders. What happened to those people in the middle who just want to be healthy or improve their performance? That’s right, they think they can do it by themselves. Road block number 3.

By Doug ShamMisconceptions about a Personal Trainer:
I’m here to clarify some common misconceptions about personal trainers so that people can be educated and have a better understanding of what we, as professionals, are available to do.

- Many personal trainers must be certified through a national accredited certification program before they can work at a fitness facility. These certifications educate trainers on exercise physiology, exercise prescription, nutrition, working with special populations (i.e. older adults, youth, chronic illness, and pregnancy), and anatomy. Some certification programs, such as American College of Sports Medicine (ACSM) and National Strength and Conditioning Association (NSCA), require you to have a B.S. in Exercise Physiology, Exercise Science, or related field before being certified. To find a certification that is accredited by the National Commission for Certifying Agencies (NCCA) please visit http://www.credentialingexcellence.org/NCCAAccreditation/AccreditedCertificationPrograms/tabid/120/Default.aspx
- Whereas physicians are licenced to prescribe exercise to patients, they are not trained on prescribing specific exercise programming to individuals. Therefore, personal trainers should be searched out to have individualized exercise programs designed to meet the client’s specific needs. Personal trainers should communicate with physicians and build a partnership to improve the overall health of individuals.
- Personal trainers do not specialize in only bodybuilding. In fact, all certified trainers are never taught how to train in bodybuilding within the certification program. Rather, programs and education classes teach a personal trainer the exercise physiology and biomechanics in exercise to improve strength gains and muscle size.
- Personal trainers are trained to teach individuals how to exercise properly to optimize their health, while improving on their physiological and physical characteristics (i.e. weight management, endurance, agility, speed, muscle mass, and power).
- Personal trainers come from a wide background. Some may only have a high school diploma, while others have a Masters or Doctorate in an exercise related field. Some were/are bodybuilders, athletes, fitness experts, nutritionists, or an exercise enthusiast who want to help others stay health.  There is no problem in asking for a trainer’s credentials before making your selection to hire him or her. Remember, this is your body that they’re altering.
- You are paying for a professional’s help to improve your health, not just to look good for a cruise. Trainers ask for high prices because they are providing a service that will ultimately alter your health. Like doctors, dentists, neurosurgeons, and even massage therapists, we are all in a health care profession and go through continual education to keep up with the latest research and practices to keep you as healthy as possible. Personal training is a health care service and should not be thought of as a luxury service. Unfortunately, personal training sessions are preventative care services which are not widely covered by health insurance, and thus are thought of as a supplementary service.  However, if you think about the amount of money you pay on health insurance premiums, paying for a personal trainer to improve your health, and therefore lower those premiums, might be a cheaper way to go.

As I continue to work in this field that I love, I know that I will have to deal with the stereotypes of personal trainers. It will be my duty as a professional to explain how times have changed since the world of Arnold Schwarzenegger, Charles Atlas, and the like, and have moved to a way of health care and wellbeing.


Comments : Leave a Comment »
Tags: , , , , , , ,
Categories : Fitness

« Previous Entries


Follow

Get every new post delivered to your Inbox.

Join 32 other followers