Agape Fitness

Is It Time for my Kid to Start Lifting Weights? Part 1

2010-08-09T14:40:00.000-07:00

A recent article in the Chicago Area Daily Herald on August 2, 2010 prompted me to write this post.

Let's say your child is 8-10 years old and you are considering that he or she start lifting weights. It may be for health, fitness or athletic reasons. Whatever your reasoning, both the National Strength and Conditioning Association (NSCA) and the American Academy of Pediatrics (AAP) support youth resistance training and offer position papers through their websites.

Consider the positive aspects of resistance training for kids. A properly designed strength training program can improve physical strength beyond normal age related development. Faigenbaum et al reported in Pediatric Exercise Science that as high as 74% of children involved in an 8-week training program showed "dramatic" strength improvements. It has also been reported that children will lose those gains if program is not continuous. William Kramer a leading authority in the world of strength training research published in Lifestyle Medicine that children need a variety of modalities such as weight machines, isometric exercises, modified pull-ups, manual resistance and calisthenics in order to eliminate boredom.

If you are concerned about your child's sport experience your instincts are right on. Since the 1970's youth sport has exploded. Unfortunately, today children are ill-prepared to compete so often. Practice has decreased and games have increased. Add in the multi-sport athlete who may be playing more than one sport during the same season; Result, an increase in emergency room visits involving children who play youth sport. Don't get me wrong a well planned, organized and properly coached sport is great for kids. The issue is 'are' they prepared physically to play. Playing your way into shape is just dangerous and professional, Olympic, college and most high school athletes don't train that way anymore. Most if not all will train all year to prepare for their up-coming season.

A strength program as part of a child's overall physical training is a valuable tool for development. Time spent in the weight room can help develop a work ethic and teach an athlete the relationship between hard work and positive results. Observations in the weight room can also be a predictor of an athlete's level of concentration, how the youth handles fatigue, and competitive spirit. The obvious marker of a strength program is that a stronger athlete can do more with less energy than a weaker one.

Don't forget about the fun sport should provide a child. A well designed strength program for an 8-10 year-old should not look like a college level program. It should incorporate fun into it or boredom will occur. Sport for some adults is serious business, but your child is a child not a miniature adult. If you, as a parent, expect or demand that your 8-year-old do specific lifts or exercises you're asking for trouble. Too much too soon is why kids end up in the emergency room. Youth programs will increase strength but the difference between a 12-year-old and a 14-year old is significant.

Burger Night

2010-08-01T20:38:00.001-07:00

Burger Sunday Night.

1.5 Lbs of ground beef (we use 15% fat)
.5 Cup Red Quinoa (dry--before cooking)
.5 Lg Chopped Brown onion
1 cup chopped spinach
1 clove crushed garlic
Salt and Pepper

Mix together and form into patties

We use whole grain wheat buns with avocado, fresh celebrity tomatoes and sliced heirloom tomatoes.

Garnish with grilled green onion and add some sweet potatoes fries, baked.

A little resistance training

2010-07-26T09:15:00.000-07:00

If you are using resistance training as part of your fitness or performance training routine this may help you with the question; How many sets?

If you're training for general health then 1 set per exercise is adequate. I'll define general health as not working to achieve maximal strength gains. For example one set of lat pull downs, chest press, leg press, etc to keep tone.

If you are working to reach maximal strength gains, then 1 to 3 sets of each exercise is recommended. Some studies indicate that when doing more than 3 sets per exercise a person will not receive any more benefit than a person doing 2 to 3 sets. However, everyone is different and you may find you will achieve more strength with more sets.

Additionally using a non-linear program may increase maximal strength more than a linear program. For example a linear program is 3 sets of 10 reps at 75% of 1RM done 3 to 4 days a week. A non-linear plan may look like this 3 sets of 2 repetitions [reps] at 90% of 1RM on Monday, 3 sets of 6 reps at 85% on Wednesday and 3 sets of 7 reps at 60% on Friday.

Be sure that you are aware of the volume you lift each day. The volume or total load [weight] lifted for 3 sets of 2 at 90% of 1RM on Monday when the 1RM is 100 is 3 x 2 x 90 = 540 total volume, on Wednesday, 3 x 6 x 85 = 1,530 and on Friday is 3 x 7 x 60 = 1,260 of total load or weight per exercise. So the heavy day is Wednesday. It's not on the day you lift 90% of 1RM as may people mistake, including some coaches.

Go hit the weights (but you may want to hire a coach to be safe)!

Back On My Bike

2010-07-19T13:19:00.000-07:00

The last time I was on my bike was July 8th. I went about 20 miles. I had 4 summer league games to referee on Saturday the 10th so I took Friday off and dropped my bike off for a tune up at my favorite bike shop. When I arrived home from the NSCA conference [July 11-18] on Sunday the 18th, I buzzed over to pick up my bike. I wanted to hit the road in the morning.

I wanted to go 30 miles without much distraction so I drove to Yorba park in Yorba Linda, California to ride the Santa Ana River path. I was on the bike and riding before 8am. The bike felt great. Well tuned by the guys at Don's Bicycle in Rialto. I hadn't been on the bike for 10 days so I didn't want to overreach my first day out. I had set two goals, to go about 30 miles and try to average 90 RPM within the first 10 minutes.

I got to 90 RPM within the first 3 miles and was felling great. I hadn't worked out since I refereed the games on the 10th, unless you count walking around Disney parks in Orlando for 3 days before the conference started and I was a little worried I'd get too competitive [I do that]. However, I felt so good I decided to see if I could push my average cadence to 100 RPMs. I got there in 7.21 miles into the ride. So getting competitive I decided to challenge myself to average 100 RPMs for the first 15 miles of the ride.

So off I went spinning and felling great. I wondered as I rode if the bike feel was the new race tires Don's put on or the new chain, the tune-up itself or the fact that I had rested for a week. I was convinced I could average 100 RPMs for 15 miles and then after the first half mile, boom a head wind. I was still spinning, but I watched my speed drop below 18 MPH. I knew I had to focus on my peddle technique and position with the wind in my face and as I rode I watched my heart rate soar upwards into the 170s. Not a big deal for a kid, but I'm in my 50's.

I was really pushing myself. My heart rate was well into the 170's but I wasn't in any distress. My breathing was ok and my legs felt fine. I wasn't close to my lactate threshold I just knew I had to hold my heart rate around 173 to get to 15 miles and average 100 RPMs. I began to gauge the mileage I had left. I got to the 12.5 mile mark in good shape, then 13.6 and at 14 mile mark I knew I had it. I reached the 15 mile point made the turn and started back.

I was cruising along around the 85 RPM mark and decided I wanted to keep my RPMs above 90 for the ride. I rode along and with 12.5 mile left I felt fine my RPMs had come down to 98 but it didn't bother me. Ok, I noticed so I started to spin faster and with 8.9 miles left I was completely recovered.

I finished the ride well before 9AM and used "the stick" to start my post-ride recovery. Spent about 7 minutes doing some ground core work, loaded my bike, changed my shirt and had a protein shake. Then I headed off to Whole Foods to buy some greens, fruits and other veggies. But first I turned up the radio as it played "Long Cool Woman in a Black Dress" and I played a little air guitar. Enjoy the day.

Sunday table

2010-05-16T14:55:00.000-07:00

We're having 7oz chicken breasts marinated in fresh Valencia orange juice, cilantro, leaves from a sprig of oregano and a minced chipotle pepper. Then grilled with a cocoa (unsweetened) and spice rub (cinnamon, grey salt, coriander, cloves, nutmeg & white pepper-smells good).

The chicken is served over a blend of ramps, shallot, garlic, fiddle head fern, a jalapeno, smoked bacon, morels, roasted corn and black beans.

For desert a Greek yogurt parfait with banana and fresh strawberries.

Move, move, move.

2010-05-07T15:01:00.000-07:00

Recently I have found that many people are not happy with their personal trainer. I was surprised at the comments I was getting about trainers. It wasn't that they weren't getting results or paying too much it was that they walked away from a session believing they had accomplished nothing.

Well I can understand that because I don't look like a Hollywood trainer. I'm not skinny as a rail, have a buff bod and I don't have perfect teeth. You know, like the models you see in sportswear ads. The issue I found is that trainers try to inspire people but they deflate their accomplishments in hopes that their client will want more. Here's something I know, when you lose weight you want to lose more [if you can].

Success brings more success, it's that momentum swing you see in sport. All of a sudden a game just changes regardless of the score. As trainers we won't train that out of you, we'll build on it. The approach we have with people is keep moving and life will be more fun. Our philosophy with our adult clients is "the most fun you'll have all day" and the benefit you receive is a bonus. We want people to enjoy training, we encourage them to try new things and "that beats working" our other philosophy. Even if you like your job a new challenge always invigorates you.

So if you find that you want to loss some weight, get stronger or just have more fun than you'll have all day get up and move!

My ride on Saturday --The Tour of Long Beach

2010-05-07T08:23:00.000-07:00

TOLB Charity Ride 03/17/2010 Route
Find more Bike Rides in Long Beach, California

What's on your table tonight?

2010-05-06T14:20:00.000-07:00

We're going to have baked salmon with a mango relish, roasted root vegetables with fresh herbs and green salad.

7oz Sockeye salmon fillet baked with olive oil, salt, pepper and a little fresh garlic.

Relish is 1 mango chopped, with 1 Serrano pepper finely chopped (only half the seeds), cilantro chopped, 1/4 of a small onion chopped, 1 lg tomatillo chopped, 1 Roma tomato shelled and chopped (mostly for color), Salt-pepper to taste and juice from 1 lime. mixed and refrigerated.

Roasted vegetables, 3 small white potatoes, 6 baby red potatoes, 1 cup cut yams, 1.5 cup butternut squash, 1 small onion cut into quarters, 1 clove garlic (just to make the house smell good), 1 lg carrot sliced, hand-full of cherry tomatoes (for sweetness), 6 small brown mushrooms add some fresh basil, Greek and Italian oregano, rosemary and thyme, salt/pepper and olive oil. roast it!

Green salad-Mixed greens, cherry tomatoes, avocado, English cucumber, red onion champagne vinegar, olive oil salt/pepper, herbs. we're good.

Functional Movement for Kids

2010-05-03T10:34:00.000-07:00

The other day I was visiting a friend and her one year-old daughter. While we were talking her daughter walked over and was eying a textbook on the floor (NSCA Essentials of Personal Training). If you know that text, you know that it is not a light book.

We watched her as she approached the book opened it and turned a couple pages. Then she closed the book, squat (full), grabbed the book on both sides and did a perfect deadlift holding the book. I even pointed out the shin angle as she stood up perfectly. Now that little girl is strong!

So what's my point. Kids, little kids do a lot of movements correctly. It's only as we age, we cheat and set ourselves up for reduced range of motion [ROM], and injury. Proper ROM is important in developing strength. For example, it is always a struggle to get teenage boys to lift properly. Many of them want to "move weight" as apposed to get strong. That's exactly the way I explain it to them. Little kids are not ego driven. They want to do it and their body tells them how.

Teenagers [that's where it starts] cheat in order to move more weight, so they can say they [insert lift] more that the could if the do it correctly. For example ever see a teenage boy arch his back when he bench presses? What about watching a kid power clean with too much weight? You close your eyes and hope the disc from his back doesn't shoot out and hit you in the head.

Now if you want to watch proper movements roll a ball to a one or two year-old. Watch how they full squat, yes full squat to get in position to lift the ball. It's only after some adult tells you, not to full squat you stop going through that ROM and limiting your ROM. The real issue is the load you move through that any ROM. Think about this; can you lift more weight properly when you do a quarter or half squat? Duh, quarter squat. Now compare the half to a full squat. Now that's what I mean by load, take some weight off the bar so you can get stronger!

Now back to the one year-old. When toddlers lift look at the shin angle to the floor and where are the shoulders and back. Everything is in order. It is because our body works that way. No one had to say "back flat and push through the heels." Little kids just do it correctly.

So if you want to help develop your child's athletic or physical ability teach them to skip [moving or in-place], balance on one foot [add hand movement or toss a ball while they balance], skip rope or do jumping jacks [change the arm and leg movements for variety]. Those movement will put your child ahead of many and don't for get to let them go through full ROM when doing different movements. If you want to improve your own athletic or physical ability mimic the movements of a child, less is more.

Weight Loss Solution

2010-04-27T16:15:00.000-07:00

I am asked often why a person who's doing great losing weight suddenly plateaus. To me weight loss is about staying away from routine. Yes staying away from routine.

What do I mean by saying away from routine. Simply put, don't do the same thing too long. Why you ask, because you're body will adapt to your routine. That means diet, exercise, sleep and the time you do every thing in your life.

Lets look at a couple examples. First lets look at resistance training. I never test an athlete's strength for the first two week I work with him or her. The reason is the biggest contributor to improved strength is neural response. When you begin a physical activity your brain needs to figure what you're doing. The brain will provide the sequencing of the muscles [when to contract/order] as well as the force needed to move the weight through the range of motion [ROM]. So when you first begin an activity you use more calories [kcal] because you're inefficient [ROM]. Just like when you learned to ride a bike or drive a car. Think about learning those tasks. Are they the same today as when you learned.

Thus, the the better you become at the task the the more efficient your body becomes and burn less fuel or kcals. Get it. So think about all the activities you go through as you lose weight. Now change them before your body becomes too efficient.

Think about when you workout. Try two weeks in the morning and two in the evening. Change your cardio for running to cycling to swimming. Change the activity intensity [heart rate] and duration of the activity. Change from dancing to tennis to soccer. Think about rest versus active rest. My active rest day is gardening. I cut the grass [4 lawns], trim trees and bushes, rake leaves. We have a couple gardens so I cultivate soil, weed, fertilize the soil etc. What can you do for active rest change it often. When you do your resistance training use bands, med balls, dumbells, machines, kettlebells and body weight. If you change your lifts, grips and joint angles of your movements you won't get bored and your body will be forced to adjust and burn more kcals.

Now don't limit it to exercise and active rest. Consider what time you eat change it often. For example eat lunch one day at noon, the next at 11:30 and the next at 1pm. Your body is forced to constantly adjust. You can also adjust the number of kcal you eat during the day. One day eat 2000 kcal the next 1750 an d the next 1900, again your body can't adjust to a routine because YOU don't have one.

So to avoid plateaus force your body to change and adjust constantly. Good luck and eat well.

Today Show: Is that chicken making you chunky?

2010-04-02T12:34:00.000-07:00

Today Show: Is that chicken making you chunky?

I love these books...Look for "Cook This Not This." Cooking is not hard. I cooked for my family on Monday nights from the age of 11 until I got to high School. My wife would rather have me cook than go to a restaurant. So guys learn to cook.

Lastly, when I was 11 I learned to cook using "The I Hate to Cook Book." "Cook This Not This" is just like it, really simple.

Overcoming barriers to weight loss | www.hometownfocus.us | Hometown Focus - Virginia, Minnesota

2010-04-02T12:21:00.000-07:00

Overcoming barriers to weight loss | www.hometownfocus.us | Hometown Focus - Virginia, Minnesota

Some good information about weight loss issues. Just remember that everyone is different.

Professor sheds light on obesity stereotypes

2010-03-16T10:29:00.000-07:00

By Angela Green, Reporter

Published: March 16, 2010

Robert Carels, a psychology professor said obesity is the last socially-acceptable form of prejudice.

Carels is working with other professors and students to discover why, and to find better methods for people to lose weight.

He also researches weight stigma, or bias, towards obesity.

"Typically, people report a greater dislike for people who are obese," Carels said. "There are stereotypes that they're lazy, weak-willed and they overeat. Even teachers and doctors have perceptions of obese people as non-compliant and lazy."

Carels has been involved with the treatment and research of obesity for 10 years.

"I think it's a big problem," said Kathleen Young, one of the graduate students who work with Carels. "In general, people do show there's a bias explicitly and implicitly, and we find people that are overweight have that same bias too."

Carels has worked on at least five studies which look at different areas of weight bias. He had students create models with different body mass indices and then students rated the models on likability.

"You can see at what level the bias starts to kick in, or when it's at the highest," he said.

He found that bias increases with weight and the heaviest person experiences the most bias.

Carels said research is important because of health concerns that come with obesity, such as diabetes and heart disease.

"There are big psychological costs to being perceived by others negatively," Carels said. "There are economic costs, depression, poor body image and lower self-esteem."

Carels furthers his research while helping the community by holding weight loss groups.

"Typically, we do one type of weight loss intervention every year," Young said. "We come up with questions we want to answer, and we try to help people lose weight and keep weight off."

Lynn Darby, a kinesiology professor, has worked with Carels for the past nine years as the exercise physiologist for the weight loss groups. She helps by completing physical fitness tests, screening and evaluations on the participants.

"We see if they've changed," Darby said. "We look at body composition of body fat and weight, aerobic fitness levels and we also do blood pressure and measurements."

"Normally, [we] have 50 to 60 people a year, but given how many people in the population that are obese, I'm surprised we don't have more," Carels said.

The class lasts from three to six months and is mostly University faculty and staff.

"We talk about nutrition and the psychological aspects," Young said. "We encourage them to do exercise on their own, and they weigh in once a week when they have the class."

Darby said the group uses a book called "The LEARN Program," which focuses on walking and was developed by Kelly Brownell, a professor at Yale.

Carels has developed his own method, called the Stepped-Care model, for the weight loss groups.

"Each year, there is psychological twist or turn, but the unique part is [that] it's a stepped-care approach to weight loss," Darby said. "Those that can do it on their own are given the book and the go-ahead."

Participants who are having trouble at the lowest intensity are then stepped up to the next level, which includes more intense interventions, such as meeting with nutritionists or psychologists.

Then undergraduate and graduate students help with research and data collection.

"The things we find, we use when we do future groups," said Young. "We do research and we hope what we do will be helpful in one way or another. It has an immediate impact and that's what I like about it."

The research group which all the graduate students and Carels are a part of write papers about their findings. These are published in journals and the group presents at conferences.

Nadine Coyle’s weight loss is a cause for concern

2010-03-12T15:07:00.000-08:00

March 12th, 2010
Author: Richard Henley Davis

Sorry but she looks terrible. When are women going to learn en-masse that being skinny doesn’t mean attractive?

We all know the pressures of fame and how young women are forced through the media’s influence to become as skinny as possible but at what risk?

There is no way Nadine’s dieting regime is doing her any good and if she continues to go down this road she will end up seriously ill. She is the role model for many young girls and if this severity of weight loss is intentional she should be banned from public performance until she looks healthy again.

The size zero and sub zero sizes reflect some sick artistic requirement of the fashion industry, yet to achieve such a figure can be life threatening. If you think you’re ever going to be attractive to members of the opposite sex by looking ill and emaciated then think again because that is a load of tripe.

If asked, nine out of ten men will tell you they prefer shapely women and not skinny women, yet many women still choose to ignore this fact so who exactly are they trying to impress?

Many women will say that they are not trying to impress anyone and just do it for themselves, which is even more scary because that is linked with body dysmorphia and eating disorders.

It is so sad to see such a beautiful young lady do this to herself because of some misplaced low self esteem.

Forget Cheryl Cole, Nadine is in trouble so please will someone help her snap out of this? You cannot tour or perform when you’re so thin and have so much muscle loss, you’re too weak to move let along jump around and sing.

Women ask yourself this question.

Do you like your men to look healthy and fit or emaciated and ill? Well it’s the same for us men.

We should all forget fat and concentrate on getting fit and healthy because our bodies will then be the correct weight for our stature and bone/muscle structure.

Kettlebells and Weight Loss

2010-02-22T16:22:00.000-08:00

Researcher John Porcari Ph.d of the University of Wisconsin, La Crosse recently published an article about the use of Kettlebells (KBs) in weight loss.

Before I get to the study I want to add a little about kettlebells. First, they're fun to use and yes you'll get your heart rate up. Second, they won't bore you to death because you can do so much with them that every workout can be new. Lastly, you can get a great workout in a short amount of time.

The study included 10 men that ranged in age from 29-46 years old (all were experienced with KBs). They performed KB swings as well as other KB movements. The participants fitness levels were measured before and during the workout testing heart rate, oxygen consumption and blood lactate. The results showed that the participants burned an average of 20 calories per minute (20 minute workout). That's about the same as running a 6-minute mile.

The average person burns about seven calories when lifting weights. Thus, twenty calories per minute is a significant amount.

Other Uses for Olive Oil

2010-01-25T12:02:00.000-08:00

Along with its wonderful health benefits olive oil has many uses here are a couple.

Shave with it in place of shave cream. Shine stainless steel. Prevent wax from sticking to the candle holder. Pet care, add a little (1/8-1/4 tsp) to prevent hair balls. Moisturize cuticles. Treat dry skin. Unstick a zipper (avoid the fabric). Dust wood furniture. Lubricate squeaky doors.

I don't do any of these things but know some people who do. Check with your doctor, vet or manufacture before you do any of these things.

2010 Weight Lose Series No. 4

2010-01-14T16:19:00.000-08:00

The most common question I get regarding weight loss is how many calories (Kcal) can I have to eat a day. The first thing you need to understand is a formula is only as good as the information that goes into it. Everyone is different. Even your twin sister is different regardless of your DNA match will be different.

There are lots of formulas for weight loss. I use The Harris-Benedict Principle when calculating Basal Metabolic Bate (BMR). Here's the formula.

Men
66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years)

Women
655 + (4.35 x weight in pounds) + (4.7 x height is inches)

Then multiply in a factor for daily activity
Little to no daily Exercise BMR x 1.2
Light Exercise (1-3 days per week) BMR x 1.375
Moderate Exercise (3-5 days per week) BMR x 1.55
Heavy Exercise (6-7 days per week) BMR x 1.725
Very Heavy Exercise (Twice a day, extra heavy workouts) BMR X 1.9

A Male Example
35 years old, 5' 10" 180 pounds

66 + 6.23 x 180 (pounds)= 1121.4
+ 12.7 x 70 (inches)= 889
- 4.7 x 35 (years)= 164.5
BMR=1911.9
X Moderate Activity (3-5 Days per week)
1911.9 x 1.55=
2963.45 Calories per day
To maintain current weight

If you want to lose weight you must have a negative Kcal balance or burn more Kcal each day than you eat. Many trainers encourage people to reduce your Kcal intake by 500 a day. I want my people to eat 250 fewer and burn 250 more to achieve the 500 total calorie negative balance.

The important factor for you to know is what percent of each macro nutrient do I need daily. What is my body's need in terms of fats, protein and carbohydrates?
What should I eat?

2010 Weight Lose Series No. 3

2010-01-10T19:33:00.000-08:00

So lets identify your demon. What or who is the cause of your weight gain.

I always ask people about their job. What do they do during the day and week. Is their job active or do they spend the time at a desk. How do they spend lunch, work, exercise, skip it because the "job" requires your lunch time. Does the culture of the job encourage or reward fitness in the work place. If the company has vending machines what's in them? Does the job offer gym memberships, nutritional counseling or fitness at the site? So its not just the activity on the job that may effect your weight gain. The obvious factor (labor on a construction site or desk worker) is not always the only factor.

Screen time used to be the amount of time you spend watching television. Today its, computers, smart phones, iPhones, Playstation or XBox, not to mention the TV, DVD and movies we watch. The amount of time people spend in front of a screen is going up. We now tell people to chart the time they spend doing any screen activity. Some are just amazed. If you do you may want to make the time more productive. Set schedules for email, voice mail, etc (no more than 2 times a day). Tell people when you will answer email (if you do). If you do this at work you'll be more productive. Do the same with voice mail. Limit how much time you spend watching TV, playing Xbox, (you pick) or get rid of it. My wife and I never used the digital converter boxes for our TV and haven't missed it at all.

Eat the wrong food. When I say eat the wrong food it's usually processed or fast food. One thing I have learned is that fast food often tastes great. But that doesn't make it healthy or provide nutrients you need. People often wonder why after the consume a lot of food they are still hungry. First the brain will tell you that you are not hungry about 20 minutes after a meal. So wait 20 minutes. Many still feel this way after an hour or two and don't know why. Often it's because you eat but the food you eat is so broken down and processed that it no longer offers the nutrients you need daily. Our bodies need quality protein, carbohydrates, fats, vitamins, minerals and water and if it's not getting them it will ask for them (more Kcals).

Emotional eater. We all know one. Bad day, comfort food, break-up means ice cream or beers. Pick your emotional food. I can't fix this stuff and would refer you to a professional who can. Bottom line is the food is not the problem food is how people deal with a problem in the short turn. The only thing I know is that I don't know, but food isn't the answer.

Lack of sleep. Hard to deal with especially a young family. Parents will lose sleep with a new born and there are nights when the boogie man will be real to your 3-year old. We lose sleep unfortunately many studies link loss of sleep and weight gain. Sleep loss decreases deep sleep and that decreases our Human Growth Hormone (HGH). HGH is a protein that helps our body regulate proportions of fat and muscle. Loss of sleep may reduce your body's ability to metabolize carbohydrates as well.

Friends vs. foes. Sometimes it who we hang out with that will cause weight gain. Look at your friends if they always want to eat (socially) find some who ride bikes, run, hike with their spare time.

2010 Weight Lose Series No. 2

2010-01-07T13:45:00.001-08:00

So what causes weight gain. It's really simple to understand but for some difficult to accept. If you put more gas in your car that it can hold in the tank it will just spill. If you eat more calories than you burn on that day you're going to store them some where at fat. Thus, weight gain is a positive (increase) calorie imbalance.

So what causes that imbalance. Lets begin with Metabolic Rate Change, as we age we need fewer calories. As children our bodies change with growth and development daily. We need a lot of nutrients and energy delivered in our food. But just like when a building is completed you don't keep the crew around adding bricks to the walls. You hire a leaner maintenance crew. They repair and keep the building in good shape. Well once you're an adult you can forget about that one more growth spurt. That means you don't need the same calorie intake you did as a kid. Eat fewer calories and stop adding bricks to your stomach and hips!!

That means we often gain weight through our behavior. How much do you move during the day? How much do you eat. Do you go out after work for a "cold one?" Do you eat that last doughnut so it won't get stale (we don't want to waste food). Eat seconds and thirds at dinner and then not eat breakfast because they're not hungry. I know some people who would leave work stop for some fast food on the way home and then have dinner with the family. All bad behavior. Stop it, food is chemistry.

Culture is a factor with some. If you watch the show "the biggest loser" you may remember two cousins who are Tongan. They spoke about the Pacific Islanders, "their people" and how eating a lot and being fat is the norm. What they went though at the shows' campus motivated them to work with their people and teach them about fitness and health. Now before you write something nasty and say I'm pointing fingers at race or color think about the culture the holidays bring. How many people talk about weight gain during the holidays. Think about the blogs and articles that are written with a focus on holiday weight gain. That's culture as well but some just eat everything in site no matter, just because it's the holidays.

Environment is also a factor with some. Where some work can lead to weight gain. I often wonder if people who work at fast food places eat too much of the food there because it's available. I do believe that many create their own environment with the things they do, the people they hang out with and the places that they live.

According to studies people in a lower socioeconomic class are more likely to eat too much, and or eat less nutritious food. Unfortunately, people with less education, money and access to information are more likely to become obese and stay obese.

Lastly is the one I hear as an excuse the most. Gene disorder, well true in some cases. I feel for kids diagnosed with Prader-Willi and some other disorders. But people tell me that their parents are or were fat and that's why they're fat. Fat parents are not a genetic disease. They ate too much and if you're fat so do you. So stop blaming your parents.

So there are the most common causes people who have gained weight do it. Is it that you are older today and haven't changed your behavior. Is culture, environment or socioeconomic status an issue. Or is it your parents. If it is a genetic disorder then see a doctor who specializes in it as soon as you can.

Where are all the Trans Fats

2010-01-06T09:18:00.000-08:00

A study published in the J of the American Dietetic Association in February 2009 by R. H. Eckel reported that 73% of Americans know trans fats are bad but only 21% could name three trans fats. That really doesn't surprise me because I don't know if people could identify saturated fats either.

Why are trans fat so bad for us? Well one reason is the double wamy, it raises LDL or bad cholesterol and lowers the good cholesterol, HDL.

So where do you find trans fats. You will find them on labels sometimes. Unfortunately the government allows a 20% margin of error on food labels and if is less that 1 gram per serving it will go unreported (or 0) on a label. So check out the servings per and the ingredients for more accurate information. You can find trans fats in some of our favorite comfort foods like french fries, cookies, pastries (they are also high in saturated fat) think about that next time you ask for a scone at your favorite coffeehouse. Crackers, doughnuts (my favorite white flour, deep fried and covered with simple sugar, healthy), vegetable shorting are all sources of trans fats.

So should you go cold turkey and give every thing up, heck no. Just be aware of what goes into your mouth and educate yourself on foods and how "your" body uses them ( or doesn't).

Eckel, R.H. Journal of the American Dietetic Association, February 2009; vol 109: pp 288-296. Robert H. Eckel, MD, professor of medicine, physiology, and biophysics, University of Colorado, Denver; lipid clinic director, University Hospital, Aurora, Colo.

2010 Weight Lose Series

2010-01-05T13:37:00.000-08:00

Recently I began a project of research on weight loss. So I sat down at my computer and Googled "weight loss." Bam, 103,000,000 hits in 0.41 seconds. I looked at a few and decided that I would look for blogs and in 0.18 seconds I had 19,500,000 blogs to check out. Not finished I checked out books on weight loss using Google, 65,848 in 0.26 seconds. Since Google offered so many books I went to Amazon.com to find out what books they offered on weight loss. Result 83,217 items. Books also provided me with CDs, tapes, DVDs etc. Including the book "Idiots guide to eating well after weight loss surgery," I had to laugh.

Why so many items, sites and blogs, can the market really be that big? Who's buying this stuff?

So I went to the CDC site and found that 23.7% of California (my healthy state) adults are obese. That means people twenty years old or older are 30% (or more) body fat. Today some say that California has a population that is 34% obese. That doesn't count the overweight group. So what happened. When I was young I remember see California as a healthy, fit or athletic state. In fact according to the CDC in 1985 <10% were obese. In 1988 we moved up to the 10-14% range and then in 1998 we bulked up to the 15-19% obese group.

It gets worse. In a 30-year study the CDC reported our US kids were also getting fat. In 1976 kids aged 2-5 years were only 5% obese but by 2006 the same group was 12.4% obese. The kids 6-10 years old grew from 6.5% in 1976 to 17% in 2006. Wow, that's almost three times the number of kids. Finally kids 12-19 years old went from 5% to 17.6 by 2006. That's more than three times the number of kids.

Now I know why Google had 103 Million sites on weight loss. That's one site for every three people in the US or 33% (that's about one for every obese American).

2009-11-01T11:52:00.000-08:00

I recently came across two articles regarding improving ones’ health. Redbook published “The Best Time of the Day” by Aviva Patz and Shine published “5 Habits to Break Before It’s Too Late” by JJ Virgin.

A lot of both papers got my attention because they overlap much of the same information. Both papers began with getting enough sleep, especially when you’re young. I can remember saying in my 20’s, I’ll sleep when vacation is over. Of course I’d say this on vacation. That said get enough sleep and get an extra 20 minutes before you get up.

Get bedtime started three to four hours before you put your head on a pillow. Begin by brushing your teeth. Let your body cool down (so don’t exercise inside the bedtime window). Power down by reading a light novel, playing with your pet or loved one, taking a bath but avoid watching or doing anything that will stimulate you. If you have to have noise (TV) watch the same thing over and over. I can’t tell you the number of times my wife would watch “Groundhog Day” staring Bill Murray. Talk about repetitive, we could start the movie anyplace and it would be the same. Your body needs between 7-9 hours to repair all the metabolic processes it goes through everyday. Try to be sure it’s uninterrupted. Taking a mid afternoon nap is also a great way to recharge. Ten minutes of napping can be enough to have you feeling alert and rested.

Avoid eating before bed as a way to power down. First your body won’t burn existing food stores (fat), start digestion (stealing from repair process) and raises stress hormones! Not a good way to get some deep sleep.

Eat breakfast; break that fast from the night before (the one that began at the end of dinner). Patz says sometime within the first 15-30 minutes after you awake and never after 8am. Skipping breakfast sends your body into starvation mode. Eat a balanced meal that includes fats, protein and carbs. Without it your body will target itself and it won’t be fat stores, your body will start with muscle for its energy. Not ideal for those who want to stay healthy.

I know many will disagree with this but weigh yourself every morning. A study from Brown University and the University of North Carolina at Chapel Hill showed that 61 percent of people who did so maintained their weight within five pounds over time (compared with 32 percent who weighed in less often), mainly because it helped them catch weight gain early. So no matter what people say knowing is better than guessing.

Skip lunch, yes skip it in favor of two meals about 300 calories each. Like many I need food between 10:30 and 11am, but a cheese stick just won’t be enough. So jump to a 300 Kcal meal followed by another a few hours later. This will get you through those hunger pangs you get at the grocery store (calling for comfort chips) and help you avoid eating on the drive home.

Don’t skip the workout. This is one of the Patz issues that got my attention. Move, and the best time to do that is 5 to 6pm. What, it’s because our body is warmest at that time of day. Ok, I’ll buy that Patz goes on to say that our lungs use oxygen more efficient at that time. But enough about that JJ says get the workout done. So fit that workout in the best you can (morning, afternoon or evening). Like that shoe company says, just do it!

Beans, Beans

2009-10-15T08:35:00.000-07:00

After a workout you may be looking for something different to add to your recovery meal. Well enter the bean or legumes to your search.

A cup of beans (cooked) offers about 30-40 grams of slow-release carbohydrate (Low GI) ideal for after a workout. They also have the same amount of protein as two cups of milk. When you include them with whole grains you get all the essential amino acids you need for the day.

Beans are also a great source of fiber a cup contains about 10-17 grams of fiber. Fiber is a important if you want to lower your cholesterol. Bean skins are also loaded with phytonutrients that help you fight off cancer.

If you aren't a bean fan try hummus. My wife and I make our own to save a little cash.

In a blender or food processor add:
1/4 cup olive oil
3 garlic cloves
3 tbls of Tahini Paste
6 slices of sun-dried tomatoes (in oil)
salt and pepper to taste

blend them together then (so toms are finely chopped) add

1 16oz can of white beans (rinsed)
Blend until pink and smooth

Dip fresh cut veggies or crackers for a great snack. Enjoy.

The Nose Knows

2009-09-18T07:43:00.000-07:00

A recent study showed that those who sniffed peppermint every two hours consumed fewer total calories, ate less fat, less saturated fat and less sugar during the day.

A different study showed similar results regarding the scent of grapefruit oil(squeeze the skin). Eating grapefruit has also shown benefit to weight loss.

Feeling a little tired, Ribose may get you over that feeling. Ribose works by restoring energy production centers in the body. Ribose is a carbohydrate vital for the body's manufacture of ATP (adenosine triphosphate), which is the major source of energy used by our cells. You may want to try Ribose if you feel tired during the day. Typical doses recommended by sports supplement manufacturers are 1 to 10 g per day. Participants in a study of heart disease took 60 g of ribose in water (15 mg, 4 times a day) by mouth for 3 days. (Pliml W, von Arnim T, Stablein A, et al. Effects of ribose on exercise-induced ischaemia in stable coronary artery disease. Lancet. 1992;340:507-510.)

There are no reports of lasting or damaging side effects from ribose, but formal safety studies have not yet been conducted. Reported minor side effects include diarrhea, gastrointestinal discomfort, nausea, and headache. (Pliml W, von Arnim T, Stablein A, et al. Effects of ribose on exercise-induced ischaemia in stable coronary artery disease. Lancet. 1992;340:507-510.)

Muscle Fiber and Training

2009-09-08T06:28:00.000-07:00

We all have three types of skeletal muscle fibers. Many people know them as slow or fast twitch fibers. Today they are commonly referred to as Type I or Type II fibers and Type II as two types A and B.

Type I or slow twitch are resistant to fatigue and are considered endurance fibers. These fibers the ones that provide the work when you go for a long walk or jog, swim or ride your bike. Elite endurance athletes, like the cyclists who compete in the Tour de France may have as much (or more) as 70% of their sketital muscle fiber as Type I.

We have two types of Type II fibers. Type A, are used when we work for about three minutes continuously and Type IIB are our most powerful fibers. Our IIB fibers are the power fibers, the ones we use for powerful short bursts of work. These fibers will fatigue in about ten seconds or less and are predominate in elite 100 Meter sprinters.

Here is the training issue. As we age we lose muscle fiber and if we don’t work our muscles we loss them faster. The problem is many do not train our Type IIB fibers. Many people when they train they lift light weights at a high repetition. That’s fine for those Type I fibers but what about the type II. I know many are thinking that I don’t sprint or do and short powerful movements “at my age.” Well yes you do. When people become elderly one of the biggest fears we have is falling. Some are afraid of breaking a bone others don’t know if they will be able to get up.

So lets think about falling. When people fall, studies indicate that it is for two reasons. First, slow dorsi flexion of the foot (ankle) or lifting your toe quickly at the ankle. Well that is a short burst of power and people fall because they can’t get their toe up fast enough to get it under themselves and regain their balance. The second reason we fall is a slow movement at the hip (flexion). We don’t get our knee up quick enough to clear the ground so we can dorsi flex our foot. Both of these movements are quick bursts of powerful movement. Lifting your knee and toe take less time than running 100 meters.

Why does this happen because we have lost (due to lack of training) or don’t train our dorsi flexors of the foot or our hip flexors to “move quickly.”

Now what about getting up. The movement of putting your hands on the ground and pushing yourself up is power. You have just become a power lifter. You are what you need to lift. Think about watching a baby begin to crawl. They lift up their head and body, drive their knee under their chest and push forward. Now think about pushing yourself up and moving your knee under yourself. It’s the same primal movement. Now if you’re not sure that these movements are power movements, visualize a sprinter at the start of the race. They “crawl” out of the blocks. Crawling is the movement that leads to sprinting.

So next time you go to the gym or class ask your trainer how to work those Type II fibers it may help you avoid breaking a hip

Things that bother me about Personal Trainers

2009-08-22T07:54:00.000-07:00

I visit a lot of gyms and there are a few types of trainers that drive me nuts. Here are a few.

1. The rep counter. I watch some of these people sit there and do nothing but count the reps you do on a machine. Many don’t pay attention to if you’re doing it correctly. My 9-year-old can count reps!
2. The social Director. This is the guy who spends your time visiting, joking or selling a different person in the gym while your paying him!
3. The phone trainer. We’ve all watched this guy. He answers the phone while you’re being trained, so much for focusing on you. I watch one guy take a call and walk away from his client while he made plans for his birthday that night.
4. The one size fits all trainer. This guy does the same program for everyone. He’s harder to spot unless you go when you don’t have a scheduled appointment. This trainer rarely knows that training a post-menopausal woman and 23 year-old male athlete is different.
5. The mirror trainer. This is the one I laugh at the most. You know the trainer who looks at himself in the mirror more than he spends putting a program together that will work for you. You’ve seen him, buff bod, polished teeth and a perfect tan.
6. Seat-of-the-pants Trainer. This trainer meets with you and goes around the room looking for the next available machine. No plan (let alone a written plan) for your hour. But hey, we’re flexible around here. No problem you might get a better workout “next time.”

These are a few of the trainers that make it hard for professionals. It’s these trainers than many people believe "are" the profession. They’re not. It takes focus, experience, education, certification and creativity that make a trainer professional (not to mention being on-time).

Dinner?

2009-08-19T08:16:00.000-07:00

How about being sure you have lots of color on your plate. While in Las Vegas in March (2009 NSCA PT Conference) my wife and I ate most nights in our room. We shopped at a local market to be sure we had lots of choice, color and nutrients. Try this for a night you may learn that it's as much fun as it is healthy.

Eat up.

Want to Lose some Weight?

2009-08-18T08:59:00.001-07:00

So many of us work hard to stay in shape, but sometimes we put on a few pounds just because we do. We get older, we lose muscle tissue, kids, jobs, travel you name it get in the way and we gain some unwanted weight.

Here are a couple things to try to help get your weight back where it should be.

1. Brush your teeth after every meal. Your dentist will like this idea, but think about putting food in your mouth after it's minty fresh.

2. Change that bad habit. Think about the place you do your mindless eating and drinking. For some it's late while you watch TV or in the kitchen while you prepare dinner. Be honest, you know when your doing it (include that wine while you cook).

3. Stop having seconds! Wait; drink some water while you finish your dinner conversation, but stay away from seconds.

4. Reduce your screen time. It used to be just TV but now it's the TV, computer, gameboy, even your phone. Try a book at least you'll turn a page after a while.

5. Fire the gardener, OK, maybe not fire him but do something active around the house. I'll bet your dog would love to go for a walk (again).

6. Eat breakfast. You name it but a lot of bad stuff has been linked to not eating breakfast, including weight gain.

7. Perhaps the most important is to chart what you eat (yes write it down).

I use www.my-calorie-counter.com/ a free online service.

Runners Bad Eating Habits: Part 2

2009-08-11T08:31:00.000-07:00

6. The Protein Pounder

You believe protein is power so you replace the carbs with protein.

While extreme amount of protein can damage your kidneys and liver the main problem is protein is used to replace other much-needed nutrients. How about a refocus on carbs since protein in most cases only need to be about 15% of our total diet.

7. The Supplement Abuser.

Much like the protein pounder the same goes for the supplement abuser. For some if a little is good more must be better! We need to remember that our body can only use so much before our body says that’s enough and gets rid of it colorfully. The other side is it stores it as a toxin. What! Too much zinc can lead to high cholesterol and too much iron is linked to liver damage. Not a good thing.

I don’t think sups are a waste but think less is more.

8. The Chronically Dehydrated

This is a biggy. Whether you are a runner or just trying to lose some weight most Americans are under-hydrated. Think about how much water you drink after your morning coffee? Just remember that a high intensity exercise cannot be maintained without hydration. I like to tell my high school athletes never walk by a drinking fountain without taking a drink. If you’re a runner think about pre-run weight and be sure to drink 16-20 oz of water for each pound of weight lose (that doesn’t bean do it all in 20 minutes, think over 2 hours)

Now go get some water.

9. The calorie-Deprived

Say what. You burn more than you eat.

If you’re trying to lose weight and using running as a method you need a Kcal deficit. If you’re a runner or maintaining your weight you need to eat! If you don’t your body will go into a cannibalistic state and eat itself. That’s not so good for maintaining health runner or not. Remember to eat more on heavy training days. When I go on a long ride (bicycle) I will burn upward of 4000-6000 Kcal. You can be sure I eat for that ride.

Before beginning any exercise or nutritional program you should consult a medical doctor (MD).

Runners and Their Bad Eating Habits. Yikes!!!

2009-08-10T09:42:00.000-07:00

Runners World Magazine recently published an article about the eating habits of 35 runners. The runner were asked to keep a food journal for a week, yes only one week. What the runners found were their bad habits!
Here are 5 of the 10 bad habits.

1. The Night Feeder. (sound familiar)
You eat little all day and gorge at night. Well this is just a poor eating plan for the day. This creates out of whack calorie and nutrient consumption. This will really affect you if you run or workout in the morning. You just don't get refueled for your next run. Proper recovery depends on breakfast and lunch the next day.

2. The Sports-bar Junkie.
You eat so many bars that your food groups are no longer carbs, fat and protein but the last bar you ate.
If you sacrifice whole food you lose out on many nutrients you need during the day. Fiber, carotenoids and phytochemicals are found in fruits, whole grains and vegetables and not getting enough of these could lead to issues.

3. The Train-Hard-Party-Harder Personality
You binge drink as a reward for a good race.
According to a study in Medicine & Science in Sport & Exercise serious recreational runners drink alcohol more than sedentary counterparts. Yikes!
Many studies indicate one to two drinks carry some health benefit but more than two, not so much.
How about starting with water before that beer.

4. The Fat Phobe
Some runners believe fat will make you fat.
Lots of studies determine fat is your friend. Good fats aid with hormone production, assist digestion, aid in vitamin absorption and regulate metabolism to name a few.
So a little olive oil on a salad or an avocado never hurt anyone.

5. Running on Empty
Some people believe that running on and empty stomach mack you feel lean and mean. Grrrr
Studies show that a pre-run meal improves performance and energy levels. You don't need a huge meal to have the benefits.
I usually eat a meal two hours prior to my workout. I use a GU, Honey Stinger or Hammer Gel pack about 15 minutes prior to my run or ride (90-120 Kcal)

Habits 6-9 Tomorrow.

Before beginning any exercise or nutritional program you should consult a medical doctor (MD).

Hey Mom-Random stuff on Kids

2009-07-15T10:21:00.001-07:00

July 2, 2009 -A published research study in the International J of Behavioral Nutrition and Physical Activity stated that children ate more, chose more often, and repeatedly ate the same Smaller snacks than bigger snacks. Now we understand the mini-size snack candy. Hook ‘em early!

The same journal published a study in June of 2009 regarding “Family influences on children's physical activity and fruit and vegetable consumption.”

This study found that parental modeling of and support for physical activity and fruit and vegetable consumption were differentially associated with these behaviors in children across behavioral domains and with combinations of these behaviors. Promoting parents' own healthy eating and physical activity behaviors as well encouraging parental modeling and support of these behaviors in their children may be important strategies.

Mom and dad need to get some exercise and eat their spinach!

Are your kids getting any exercise? The BBC reported on July 10, 2009 that
Sly children fool exercise study. Children taking part in a study to measure how much exercise they do fooled researchers by attaching their pedometers to their pet dogs. I also recently learned that “Wii Fit” exercise games are being fooled by kids. For example kids now sit and flick their wrist to beat the tennis game, oh well.

That's money well spent!

The overload principle

2009-06-05T06:42:00.000-07:00

If you want to see weight loss, well you’ve heard this before; you need to do some resistance training (weight training).

I’m sure you’ve see that overweight aerobics instructor at the gym that teaches 5 classes a day. Ever wonder why they they’re still overweight. It’s simple, your body will adapt to exercise, especially when you’ve been working out. Yes, the more physically fit you are the less it burns. Look at it like your car. If the engine is tuned (in shape) and the car is running well (not sick or injured) it burns less fuel than if it was not in good running conditioning. Make sense. Now if you haven’t exercised for a long time whatever you do will burn calories. Walk, jog, swim, dance, jump, do push-ups, no matter what you do weight comes off. Then it stops, why your body figured out what you’re doing and make the adjustments and becomes more efficient. Yes, you’ve hit a plateau. How do you avoid a plateau, change up your workout and the more fit you become the more you need to change it. Don’t let your body figure out what your doing.

So why do resistance training, well first it adds muscle, lean muscle. Yes, you’ll look fit. No you will not look like a Baltic potato farmer. If you female, you don’t produce the testosterone to develop big bulky muscles so don’t worry about “getting too big”. However, the more muscle you have the more energy you burn during the day. You can also vary your workout a lot! Yes, you can avoid a plateau!

So how do you increase lean tissue (muscle)? Resistance train and not with those 1 or 2 pound weights, you must overload your body. What is the overload principle? Well it means you lift weights (or objects) that are beyond the norm or habitual daily activity. So if you carry 10-pound sacks of flour all day using a 10-pound weight is not going to do it. You do that all day, thus no overload. I ask people, how heavy was the suitcase you took to China, or what did it weigh when you came back. How about how big is the biggest grandchild you still pick up? That’ s overload, you don’t do that all the time. If your grandchild weighs 30 pounds, don’t run and grab the 5-pound dumbbells. Here is another way to determine a weight. Do an exercise, if the weight is easy at the end of a set (total # of repetitions) it didn’t overload your muscles. So hopefully you’ll have a better idea about resistance training. This isn’t the whole story but it’s a start.

If you would like more information contact Dennis DiCamillo MS, CSCS*D, NSCA-CPT*D at 909-560-5230

Warning-You should not begin any physical fitness or training program without first seeing your medical doctor.

Support

2009-06-03T08:05:00.000-07:00

The most important factor in weight loss is the support you get from family, friends and associates. And the key to weight loss may be in the person that is your support person. If you don't think that is important consider what groups like AA, GA and NA do. They provide a sponsor, someone to call when you think you need a drink (drug, bet) to survive the next minute.

Now this is not a simple thing to do. You are going to have to change you lifestyle, not just get rid of the bad food in the house. Cleaning out the pantry easy, lifestyle is hard. Some times it means new friends or even a new job and new places to hang out. It means learning new habits, now that's hard.

So how do you find a support person. It can also be someone who already lost significant weight. It could also be someone who is going through the same thing, a second conscience. So when you go out that person can help you change that bad habit, or take your call when you need that cheese cake or little bag of chips.

Remember that it's a lifestyle change. It's not just a smaller portion. It's not wanting or needing seconds that is the lifestyle change. Don't misinterpret what I'm writing. It's not that you will never have a piece of chocolate cake, you will, if you want. It's being able to say no without felling deprived or more important eating it without feeling like I shouldn't have this cake.

So what to do, first list the good habits you need to make part of your life. Focus on what you need to do. Again focus on what you need to do. Put your energy and thoughts on what you need to do because if you focus on the things you shouldn't do, well, that's where your mind will be. That just keeps you from your goal and the goal is to change lifestyle.

Once you have your list interview people who will keep you focused on your lifestyle change. If they want to lecture you instead of focus you find someone else! So ask the tough questions (the ones you don't want to ask) just remember trust is going to be a key to success. You're hiring someone to help you change your life, it may not be your best friend!

If you would like more information contact Dennis DiCamillo MS, CSCS*D, NSCA-CPT*D at 909-560-5230

This blog is just for informational purposes only and should not be used in place of licenced medical, legal or psychological advise.

Starbucks

2009-05-20T07:47:00.000-07:00

I can remember 10-cent coffee. Ok I can remember my dad buying 10-cent coffee. I think those days are over but while I was in a Starbucks the other day (my wife was getting her Iced Green Tea) I picked up ”nutrition by the cup." I was not surprised by the number of drinks with over 300 Kcal or even the 2 drinks that are as high as 490 kcal, but I flipped to the back and found how to "order your drink your way" that got my attention. It listed "say hold the whip," well duh, and then explained that you could save as many as 11g of fat, What! It also listed "fewer pumps of syrup" and "skim milk" listing the kcal saving and fat or sugar grams.

This brings me to my 10-cent coffee. Remember when people ordered coffee at a coffee house. Your choices were caf, decaf, of maybe 3 or 4 brewed choices and with that you could add milk or cream, some sweetener and sometimes a little cocoa powder (no instruction manual). I still do that; I'll go from half caf/decaf to decaf to green tea each week. I'll add some nonfat milk or half and half or just drink it black and even with the half and half my kcal is well under 30. That's a far cry from the 550 kcal in a Venti Double Chocolaty Chip Blended Frappuccino Creme (without whipped cream!).

My message please be sure of the kcal you consume when you order the "coffee" drink because it may be a meal in itself.

How the Atkins Diet Fares in Cholesterol

2009-04-17T07:23:00.001-07:00

Atkins-Like Diet Worse for Cholesterol Compared to South Beach, Ornish Diets, Study Says

By Salynn Boyles
WebMD Health News

Reviewed by Louise Chang, MD

April 1, 2009 -- People who follow a low-carbohydrate, high-fat diet for weight maintenance, even for as little as a month, may worsen risk factors for heart disease compared to two other popular diets, a newly published study shows.

Researchers set out to compare the impact of the Atkins, South Beach, and Ornish diets on measurable risk factors for heart disease in people who were not overweight and were not trying to lose weight.

The idea was to examine the effects of the diets when they are used for weight maintenance and not weight loss.

Earlier this year, a widely reported study found that for weight loss, restricting calories is the key and that it matters little whether you count carbs, fat, or protein.

But the newly published research suggests that there are big differences in the diets in terms of effects on cardiovascular risk factors when followed by people who aren’t losing weight.

“If you are losing weight on a diet, that is probably beneficial for your health no matter which of these diets you follow,” lead researcher Michael Miller, MD, tells WebMD. “The question is, ‘Once someone has established a weight they are comfortable with, does it matter which diet they follow?’ And it appears that it does.”

Atkins, South Beach, and Ornish

The study included 18 healthy adults who were not overweight, who followed each of the three diets for one month, followed by a one-month "wash-out" period in which they ate normally. Caloric intake was increased during any phase of the study if a participant began to lose weight.

The low-carbohydrate, high-fat diet designed to approximate the first, and most extreme, phase of the Atkins diet included 50% of calories from fat and 22% to 38% of calories from saturated fat sources like meat, cheese, and other whole-fat dairy products, Miller tells WebMD.

During their month on the Mediterranean-based South Beach diet, study participants ate 30% of calories in the form of fat, but olive and other vegetable oils, nuts, lean meats, and fish were the main fat sources.

While on the low-fat, high-carbohydrate Ornish diet, 10% of calories came from fat.

The researchers conducted blood tests throughout the study to assess risk factors for heart disease, including LDL (bad) cholesterol, triglycerides, and C-reactive protein, which is a measure of inflammation in the body.

They also used ultrasound to study changes in blood vessels' flexibility -- specifically, their ability to widen to accommodate blood flow. Atherosclerosis, the hardening of the arteries, hinders that process and is associated with heart attack and stroke risk.

The study revealed that:

While on the low-carb, high-fat diet, LDL cholesterol levels increased slightly, compared to decreases of about 12% and 17% respectively, during the South Beach and Ornish phases of the study.
After a month on the Atkins-like diet, study participants showed less blood vessel flexibility than they did after a month on the Ornish diet.
CRP levels remained in the normal range with all three diets, but levels went down slightly while participants were on the South Beach and Ornish diets and they went up slightly on the high-fat, low-carb diet, Miller tells WebMD.

The study appears in the April issue of the Journal of the American Dietetic Association.

The Dark Side of Vegetarianism

2009-04-14T12:14:00.000-07:00

WEDNESDAY, April 1 (HealthDay News) -- Despite its proven health benefits, a vegetarian diet might in fact be masking an underlying eating disorder, new research suggests.

The study, in the April issue of the Journal of the American Dietetic Association, found that twice as many teens and nearly double the number of young adults who had been vegetarians reported having used unhealthy means to control their weight, compared with those who had never been vegetarians. Those means included using diet pills, laxatives and diuretics and inducing vomiting to control weight.

There's a dark side to vegetarianism, said Dr. David L. Katz, director of the Prevention Research Center at Yale University School of Medicine. He had no role in the research.

"Adolescent vegetarians [in the study] were more prone to disordered eating and outright eating disorders," Katz said. "This is not due to vegetarianism but the other way around: Adolescents struggling to control their diets and weight might opt for vegetarianism among other, less-healthful efforts."

Vegetarianism, or a mostly plant-based diet, can be recommended to all adolescents, Katz said. "But when adolescents opt for vegetarianism on their own, it is important to find out why because it may signal a cry for help, rather than the pursuit of health," he said.

Katz said he thinks a balanced vegetarian diet is among the most healthful of dietary patterns, and the study suggests some of the benefits.

"Adolescents practicing vegetarianism were less likely to be overweight than their omnivorous counterparts and, were the measures available, would likely have had better blood pressure and cholesterol, too," he said. "Eating mostly plants -- and even only plants -- is good for us, and certainly far better for health than the typical American diet."

The study's lead researcher, Ramona Robinson-O'Brien, an assistant professor in the Nutrition Department at the College of Saint Benedict and Saint John's University in St. Joseph, Minn., agreed.

"The majority of adolescents and young adults today would benefit from improvements in dietary intake," she said. The study found, for instance, that the vegetarians among the participants generally were less likely to be overweight or obese.

"However, current vegetarians may be at increased risk for binge eating, while former vegetarians may be at increased risk for extreme unhealthful weight-control behaviors," she said. "Clinicians and nutrition professionals providing guidance to young vegetarians might consider the potential benefits associated with a healthful vegetarian diet, [but should] recognize the possibility of increased risk of disordered eating behaviors."

The researchers collected data on 2,516 teens and young adults who participated in a study called Project EAT-II: Eating Among Teens. They classified participants as current, former or never vegetarians and divided them into two age groups: teens (15 to 18) and young adults (19-23).

Each participant was questioned about binge eating, whether they felt a loss of control of their eating habits and whether they used any extreme weight-control behaviors.

About 21 percent of teens who had been vegetarians said they used unhealthy weight-control behaviors, compared with 10 percent of teens who had never been vegetarians. Among young adults, more former vegetarians (27 percent) had used such measures than current vegetarians (16 percent) or those who'd never been vegetarians (15 percent), the study found.

In addition, among teenagers, binge eating and loss of control over eating habits was reported by 21 percent of current and 16 percent of former vegetarians but only 4 percent of those who'd never followed a vegetarian diet. For young adults, more vegetarians (18 percent) said they engaged in binge eating with loss of control than did former vegetarians (9 percent) and those who were never vegetarians (5 percent), the study found.

Young adult vegetarians were less likely to be overweight or obese than were those who'd never been vegetarians. Among teens, the study found no statistically significant differences in weight.

"When guiding adolescent and young adult vegetarians in proper nutrition and meal planning, it is important to recognize the potential health benefits and risks associated with a vegetarian diet," Robinson-O'Brien said. "Furthermore, it may be beneficial to investigate an individual's motives for choosing a vegetarian diet and ask about their current and former vegetarian status when assessing risk for disordered eating behaviors."

More information-Go to the U.S. Department of Agriculture.

The new "New Thing."

2009-04-10T16:31:00.000-07:00

ß-Alanine Supplementation does not Improve Performance of Body Composition After 10-weeks of Supplementation and Resistance Training.

Carnosine is a di-peptide which is synthesized in muscle and central nervous system tissue from histidine and ß-alanine. ß-alanine supplementation and/or resistance training has recently been linked to increases in muscle carnosine concentrations. It has been postulated that increases in carnosine improved buffering capacity which corresponds to improvements in anaerobic and aerobic exercise performance. Very few studies have examined the effects of ß-alanine supplementation coupled with resistance training on muscle carnosine concentration and performance. Therefore the aim of the present study was to examine a 10-week resistance training program coupled with the consumption of 6.4 g/day of ß-alanine. Twenty six physical education students were randomly divided into a ß-alanine and a placebo supplementation group. All subjects resistance trained four days per week for 10 weeks and took 6.4 g ß-alanine or placebo per day. Biopsies, performance, and body composition were assessed prior to and after the 10 week intervention. There were no significant increases in whole body strength between the ß-alanine(+19.67%) and the placebo treatments (+17.46). Additionally, no differences in isokinetic strength were noted between the ß-alanine (+12.1%) and the placebo (+12.6%). When body composition and body mass were examined there were no differences between the two treatments. The ß-alanine supplemented group did express higher muscle carnosine concentrations after the 10 weeks of supplementation when compared to the placebo treatment. Based upon these results it was concluded that supplementing the diet and training with Beta Alanine doesn't result in an ergogenic effect as indicated by muscle markers of muscle strength and changes in body composition.

Kendrick, IP, Harris, RC, Kim, HJ, Kim, CK, Dang, VH, Lam, TQ, Bui, TT, Smith, M, and Wise, JA. Amino Acids 34:547 – 554. 2008.

Weight Loss Products: Warning Expands

2009-04-06T07:21:00.000-07:00

FDA Warns About 72 Tainted Weight Loss Products By Miranda Hitti

March 20, 2009 -- The FDA today expanded its list of tainted weight loss products that consumers shouldn't buy or use.

In December the FDA warned about more than 25 weight loss products that contain undeclared, active pharmaceutical ingredients that may be risky.

Now, that warning list includes 72 illegal weight loss products that the FDA wants consumers to avoid. Those products contain any of the following undeclared active pharmaceutical ingredients:
fenproporex -- a controlled substance not approved for marketing in the U.S.
fluoxetine -- an antidepressant available by prescription only
bumetanide -- a potent diuretic available by prescription only
furosemide -- a potent diuretic available by prescription only
rimonabant -- a drug not approved for marketing in the U.S.
cetilistat -- an experimental obesity drug not approved for marketing in the U.S.
phenytoin -- an anti-seizure medication available by prescription only
phenolphthalein -- a solution used in chemical experiments and a suspected cancer-causing agent that is not approved for marketing in the U.S.

The health risks posed by these products can be very serious and include high blood pressure, seizures, tachycardia (rapid heartbeat), palpitations, heart attack, and stroke.

Sibutram, a controlled substance, was found in many of these products at levels much higher than the maximum daily dosage for Meridia, the only FDA-approved drug product containing sibutramine. These higher levels of sibutramine can increase the incidence and severity of these health risks.

Fenproporex, another controlled substance, can cause arrhythmia (abnormal heart rhythm) and possible sudden death.

For the FDA's full list of all 72 tainted weight loss productsgo to: www.agapefitness.com/articles_news.php

Things to do while you're lossing weight

2008-03-26T07:22:00.001-07:00

Here are a couple things to try to help get your weight back where it should be.

Brush your teeth after every meal. Your dentist will like this idea, but think about putting food in your mouth after it's minty fresh.
Change that bad habit. Think about the place you do your mindless eating and drinking. For some it's late while you watch TV or in the kitchen while you prepare dinner. Be honest, you know when your doing it (include that wine while you cook).
Stop having seconds! Wait, drink some water while you finish your dinner conversation, but stay away from seconds.
Reduce your screen time. It used to be just TV but now it's the TV, computer, gameboy, even your phone. Try a book at least you'll turn a page after a while.
Fire the gardener, OK, maybe not fire him but do something active around the house. I'll bet your dog would love to go for a walk (again).
Eat breakfast. You name it but a lot of bad stuff has been linked to not eating breakfast, including weight gain.

Nuff said, good luck and God bless.

www.agapefitness.com

The winner is

2008-03-25T21:18:00.000-07:00

OK, what is the most important area an athlete needs to train to be successful. Consider balance, flexibility, strength, power, speed, sport skill, endurance, well pick one. Well in reality they are all important. But perhaps it's none of them, maybe it's movement pattern that's the most important.

The brain doesn't recognize individual muscles. It does recognize movement patterns and then sends electrical stimulus to fire the muscles through the movement. Think back to when you first learned how to ride a bike. Wow, talk about overload. Balance, steering and peddling all at the same time, you fell, got up, fell again and before you knew it you were riding without any thought process. You had developed the movement pattern.

The best way to develop proper movement patterns is to balance your activities. That means you must identify both your strengths and weaknesses. If you have great strength and no flexibility eventually your lack of flexibility cause an athlete to adjust his movement pattern. This adjustment may lead to a loss of efficiency or even injury.

So why do so many athletes continue to focus on areas that they can measure. Because it's measurable, it contains something tangible. But what if flexibility is the athletes weakness. Without spending greater time on flexibility, that inflexible athlete will eventually become ineffective.

Eventually every athlete will, at some time, compete vs. a better athlete than he or she. What can you do to reduce the chances of this happening. Simple focus on both an athletes strengths and weaknesses. Then develop a program that focuses on movement patterns that the athlete will need to compete successfully in his or her sport. Train balance, flexibility, strength, power, etc, through those patterns and develop the complete athlete.

http://www.agapefitness.com

The Word Agape and Agape Fitness

2008-03-18T07:03:00.000-07:00

Agape is a Greek word meaning "committed love." It is the love we share with a spouse, child or parent and is also often referred to as love for Jesus.

It is the commitment that we want people to recognize as they watch us as we work with our clients.

The people who will represent Agape will be committed to the clients needs and goals. We will not believe that one size fits all.

We will always commit to continuing our education to benefit our clients. We encourage our trainers to use their time to continue their education.

We will commit to the well being and safety of our clients always aware of what we are asking them to do. We will not be influenced by fad or trend if it puts our clients at risk of injury.

We commit to testing and evaluating our clients before we begin a program. We will set ourselves apart from many trainers who see everyone as the same without knowing.

Please visit our Site at www.agapefitness.com

Something from the website-www.agapefitness.com

2008-02-22T10:22:00.000-08:00

Ever spent hours in the gym lifting weights or running on the treadmill only to find yourself right where you started? Ever wonder why this happens to so many people? The reason may simply be that we are all different. So that magazine article you read, the advise you got from someone at the gym or what worked for your friend may be correct. It just may not be right for you. Agape offers you a solution. We offer personal training that is professional, dynamic and effective for you. So contact us to set up an evaluation, we can work on it together.

Which Picture do you identify with today. Do you want the picture to Change?
www.agapefitness.com

Feels like the begining

2008-02-21T15:47:00.000-08:00

My first ride in a long time was today. My stats look a lot like when I began riding not that long ago. About 12 mph with a max rpm of 81. I rode for about 50 minutes and completed about 10 miles on the Santa Ana River trail. I did what I was told; not to hard on flat land, in fact only one incline the whole ride and my rmp's stayed in the 60-70 range. Just happy to be back on the bike again.

Back on the bike

2008-02-20T19:35:00.000-08:00

Finally after months off the bike I'll be riding again. Weather permitting. I don't think the rain could keep we from it after being off for a while. Newly fit on my bike and new parts make me feel like I have a new bike (I had to do something during the rehab). The only change is the first 500-600 miles need to be flat land, so you won't see me on Baldy or climbing other hills in the area. Anyone know about some good flat rides, please share in the comments section.

Injury is no fun.

2008-02-10T18:46:00.000-08:00

In November of '07 I was injured on my bike. After a number of doctor appointments (with different doctors) I am finally getting back to feeling good. Still not ready to begin training but at least I believe I will train again. I'm looking forward to starting to train others so if you are ready for a change send me an email at dd.cscs@yahoo.com or visit www.agapefitness.com. Here's to staying pain free.

New stuff

2007-08-22T12:41:00.000-07:00

We just got back from vacation...socal and Yosemite (backpacking-saw 1 bear). We are planing on putting up the pictures soon, but as I was hiking with a 30 pound pack on my back I thought about people who are over weight. They carry extra weight all day. I hope all of you are being active somehow.

Check out the new health videos from the web on our site http://www.agapefitness.com/

Peace

workout today

2007-07-26T11:35:00.000-07:00

Today was an easy day for me a 45 minute bike ride (easy pace 70-80 rpm) and some AB work. What have you done today. Hey lets get fit!

welcome

2007-07-26T11:19:00.000-07:00

Welcome to our blog. You can check us out on the web at www.agapefitness.com If you're looking for a way to get in shape check us out we work wit mom and dads to elite athletes