FitnessMash

Weight Training May Soon Be Obsolete

…or so thinks Bobby Hinds, according to THIS CBS NEWS STORY (fast forward to about minute 1:50 in the video).

I had the pleasure of meeting Bobby a few years ago, when he was first embarking on the idea to develop a device that would measure the amount of resistance his Lifeline users were lifting. But it looks like we might soon be in for a lot more fun than that!

I guess time will tell…

Stretching One Limb Helps Strengthen the Opposite One

I hate to beat everyone to death with the stretching research on here, but this study is just way too cool not to discuss.

We’re in no position to say what’s right or wrong regarding stretching, but this particular study suggests static stretching could actually increase strength – in both the stretched AND contralateral muscle!

In short, researchers found that without any resistance training, statically stretching one calf led to a 29% increase in strength in the stretched calf, and an 11% strength increase in the NON-STRETCHED calf of untrained individuals. Wild!

They attributed the findings to neurological stimulation (Remember: A large part of strength is due to neurological adaptations, particularly in the untrained.): Passive stretching activates afferent activity and increases neural output of the muscle spindles, resulting in both increased strength AND a crosstraining effect.

What the heck does this mean?!?! In laymen’s terms, if you have an injured arm or leg that you can’t train, simply stretching the healthy one may help you maintain its strength – at least the part derived from neural components.

Now THAT is cool.

Exercise Can Beat the Obesity Gene

The recent discovery of the FTO obesity gene revolutionized the way we look at the human body, especially when it comes to weight. But maybe we shouldn’t have let it change our views quite so much…

THIS META-ANALYSIS shows that even if you have the FTO gene that predisposes you to obesity, exercise can reduce the effects of this gene in adults by as much as 30%.

We’re finding more and more that most conditions are the result of an interaction between genes and the environment. That is, the presence of a certain gene is required in order to have the condition, but that gene must still be turned on or off by some environmental factor (e.g., diet or exercise, or lack thereof…) in order for the condition to manifest itself. It appears the same is true of obesity.

While genetics and good nutrition will always be the backbones for healthy levels of body fat, exercise does play a significant role in the development of obesity in adults.

So make like Jeremy Lin and get moving!

A New Website Will Fine You For Skipping the Gym

It’s sad that health isn’t motivation enough and it takes financial incentive to get people to exercise, but I have to admit that Gym-Pact.com is a good idea.

How does it work? Here’s an excerpt from a recent New York Times article that explains the gist:

For starters, you need to have an iPhone to use the service, though it will soon be available on Android and HTML5 devices.

When you sign up, you’ll need to decide how many days a week you want to go the gym, along with what sort of penalty you will be slapped with if you’re too lazy to get there. You need to commit to at least one day a week for 30 minutes, with a minimum penalty of $5 for every missed visit. Gym-Pact’s average user commits to three days a week.

How does it know if you show up? Given that your smart phone knows where you are at all times, it also able to track if you’ve hit the gym. Gym-Pact has more than 40,000 gyms in its database — or more than 70 percent of gyms — and they said you can easily add your own (as long as it’s not a workout room in, say, your basement).

Once you’ve downloaded the app to your phone, you hit the check-in button every time you arrive, and it will confirm your location. And if you leave before the required 30 minute workout, you’ll get an audible pop-up warning you that your workout will be canceled if you don’t go back and sweat it out for full visit.

If you fail to get to the gym altogether, the credit card that the company keeps on file will be charged $5 per visit (or more, if you raised the stakes above the minimum).

But if you do satisfy your agreement, you will be rewarded with cash, which comes from your lazier peers who did not meet their commitments. The money is funneled into a PayPal account, and you can withdraw your winnings once they reach $10 (the company deducts a $1 fee every time you pull money out, though they may eventually charge a percentage of your earnings).

So, what you actually end up earning depends on how much other people slack off, and how many times you don’t.

I doubt anyone will put themselves in a position to pull a Hostess and file for bankruptcy (maybe a good sign for America??), but still not a bad idea for self-aware, financially-driven people with no motivation to exercise. I suppose it’s kind of like having a trainer: Once you invest money in your workouts, you’re a lot less likely to miss them. Not sure I agree with exploiting other people’s sloth, but if getting paid actually gets more people moving, I’m all for it. Of course, I’d rather them just pay me to make them sweat!

Your Allergy Meds May Be Hampering Your Weight Loss

Did you know that your allergy and acid reflux meds can actually impair digestion and hamper weight loss?

It’s true. I’m talking Claritin, Zyrtec, the whole bunch.

But there is a natural alternative that has worked beautifully with many of my clients: MSM.

MSM for seasonal allergies

Clinical observations and case studies have led researchers to hypothesize that MSM (methylsulfonylmethane) may reduce symptoms associated with seasonal allergies.

In one study, 50 subjects consumed 2,600 mg. of an MSM supplement orally every day for 30 days. Clinical respiratory symptoms and energy levels were evaluated by a Seasonal Allergy Symptom Questionnaire (SASQ) at baseline and on days 7, 14, 21 and 30. Immune and inflammatory reactions were measured by plasma immunoglobulin E (IgE) and C-reactive protein at baseline and on day 30. An additional inflammatory biomarker – plasma histamine – was also measured in a subset of subjects. Day 7 upper and total respiratory symptoms were reduced significantly from baseline, and lower respiratory symptoms were significantly improved from baseline by week 3. All respiratory improvements were maintained through the 30-day visit and energy levels increased significantly by day 14; this increase continued through day 30. No significant changes were observed in plasma IgE or histamine levels.

The results of this study suggest that supplementing with MSM at a dosage of 2,600 mg. per day for 30 days may be helpful in the reduction of symptoms associated with seasonal allergic rhinitis.

How it works

MSM binds to the receptor site of mucosa, making it impermeable to irritants including allergens and parasites (great for protection against traveler’s diarrhea if you are traveling to third world countries). MSM alleviates allergies through detoxification and elimination of free radicals and improvement of cell permeability. A direct correlation between MSM concentration and resistance to allergens has been established.

Recommended dosage

A single dose of MSM is usually not effective in ameliorating symptoms and most studies have shown that if taken for 6 weeks, symptoms will improve and will not need to be repeated for several years. Daily dosages of 3,000 to 6,000 mg. are recommended. MSM is a safe, naturally occurring supplement.  MSM will also help with environmental allergies such as pet dander and dust.

In many studies, MSM powder has also stopped acid reflux, indigestion and heartburn. MSM powder is absorbed into the body more quickly than MSM capsules and will balance pH in the esophagus faster.

Why take prescription drugs that make you gain weight if you don’t have to? MSM makes a great swap!

~ Cindy

Inflammation Is The Real Cause of Diabetes

Nearly 21 million Americans suffer from Type 2 diabetes and 800,000 more are diagnosed each year. In light of the growing numbers, researchers are trying to piece together the disease’s disparate parts.

People who acquire diabetes are typically obese, suffer from chronic inflammation and are resistant to insulin – the hormone that removes sugar from the blood and stores it in cells as energy. For years, no one has known exactly if and how these three characteristics are related; but recent studies suggest that they are inextricably linked through the actions of specific inflammatory immune cells and a master genetic switch. The hope is that a better understanding of these relations could open the door to new therapeutic interventions.

Scientists noticed decades ago that people with Type 2 diabetes have over-active immune responses, leaving their bodies rife with inflammatory chemicals. In the early ’90s, Harvard University researchers pinpointed one major immune player – TNF-alpha – a chemical secreted by immune cells; such compounds are generally referred to as cytokines. They found high levels of this particular cytokine in the fat tissue of rats with Type 2 diabetes. When they bred obese rats that could not make TNF-alpha, they did not develop diabetes. Researchers have since shown that TNF-alpha – and inflammation in general – activates and increases the expression of several proteins that suppress insulin-signaling pathways, making the human body less responsive to insulin and increasing the risk for insulin resistance.

So, the million dollar question is, What causes the inflammation?

Although Type 2 diabetes can develop in patients of normal weight, most scientists agree that obesity is the driving force. After fat cells have expanded as a result of weight gain, they sometimes do not receive enough oxygen from the blood and start to die. The cellular death recruits immune cells to the scene and creates an inflammatory response.

Insulin resistance causes inflammation, too. Inflammation and insulin resistance reinforce one another via a positive feedback loop. And indeed, the two often occur together. Rheumatoid arthritis, for instance, is an inflammatory disease that heightens one’s risk of developing insulin resistance.

But inflammation and insulin resistance aren’t the only factors to consider. Genetics and environmental influences like nutrition play a role in diabetes, too. Some individuals are more prone to developing Type 2 diabetes than others, but it’s comforting to know that we DO have some control. Constant intake of refined, processed foods will worsen inflammation and increase the likelihood of developing Type 2 diabetes.

Nutrition is the main variable that we can control. This Halloween week, let’s do our part to combat one of the fastest growing chronic diseases of our time by ditching the candy in favor of wholesome foods!

~ Cindy

Some Vegetables May Actually Be Bad For You

Nightshade vegetables include eggplant, tomatoes, potatoes and peppers.

But while they have many antioxidants and phytonutrients, for those who have arthritis, acne, allergies and chronic low-grade inflammation, these same veggies of the night may worsen or even be the cause of the inflamed state.

Not all nightshade vegetables are created equal, however.  We can break them down into two categories: Capsicum (peppers) and Solanum (potatoes, tomatoes and eggplant).

Many of us eat large amounts of nightshades and enjoy their nutrients without apparent negative side effects, yet there are some who’ve found that diets containing no nightshades have brought them relief from certain symptoms. Many claim tomatoes and arthritis are related, for instance. It has become popular for doctors and nutritionists to suggest those suffering from arthritis do a trial elimination of the Solanaceae family, along with other known inflammation-causing foods.

But in academic research, the majority of dietary studies on nightshades have also involved the elimination of other foods known to cause inflammation (such as dairy and gluten), making it hard to know exactly what’s causing the problem – even if the elimination diet works.

Bottom line: If you’re an individual who suffers from chronic inflammation, eliminating nightshade vegetables is at least worth a shot.

Shady stuff!

~ Cindy

Dark Chocolate Keeps More Than Your Heart Healthy

Studies show that eating a small amount of dark chocolate 2-3 times per week can help lower blood pressure, improve blood flow, decrease blood clot formation and prevent arteriosclerosis (hardening of the arteries). And according to Cindy, dark chocolate is healthy for more than just the heart.

Continue reading »

Orange Juice Has a Secret

I think we all know by now that fruit juices like OJ are pretty high in sugar and a far second to eating an actual piece of fruit. But did you know that even “100% orange juice” really isn’t?

According to THIS REPORT, there’s also something else you may not want in your OJ…

Apparently, the only way orange juice companies like Tropicana can make consistently tasty OJ that lasts on shelves is by first removing oxygen from the juice to prevent spoilage. But this process also removes the natural flavor of the oranges, so they then dump artificial flavoring made by perfume companies back into the juice.

It may be made “not from concentrate,” but made from perfume isn’t much better!

The Antithesis to Childhood Obesity is 10 Years Old

Let’s Move over Michelle Obama!

10-year-old CJ Senter is on his own mission to end childhood obesity. While some youth are downing ding dongs and dying of blood clots due to sedentary behavior like playing video games, CJ (a.k.a., “The Workout Kid”) is shunning sweets in favor of vegetables, launching websites and making exercise videos to motivate his peers to get physical. Check it out:

Now, I’m sure some of you will say he’s too young to be training and should just be playing sports (which he does – baseball, basketball, football and track, to be exact), while others will think his parents are exploiting his athleticism in an effort to make money. There are likely even more that will say a 10-year-old fitness instructor only encourages more mockery of our industry.

Okay, I admit this probably won’t help us set a standard. But aside from CJ’s lack of experience and credentials, and some questionable plank form… I think what he’s doing is great. I just hope he’s not too upset when he finds out he didn’t actually invent “The Shredder” (a.k.a., the burpee)!

Let’s face it: Rebellious youth are way more likely to listen to this kid than some adult, especially a mother-figure like Michelle Obama (no offense), no matter how buff her arms look. If his exercise video gets a few more kids off the couch, it’s a little harder to dismiss as an insult, and I’m all for it.

What does everyone else think?