Simple Tips to Get You Moving

Change your mindset - “Nothing can stop the man with the right mental attitude from achieving his goals; nothing on earth can help the man with the wrong mental attitude.”
-Thomas Jefferson

Find your why – Having a clear reason for working out and getting healthy is the best way to get and stay motivated. Look inside yourself and find your why, it will be different for everyone, so make sure it’s one that truly matters to YOU.

Remind yourself of your reason regularly. If you can keep the reason you want to be fit in the forefront of your mind, you will stay motivated to keep moving without even thinking about it!

Exercise with a buddy - Most people who begin exercise programs usually stop within the first few weeks. One of the reasons is lack of support. Most people don’t realize how much support, follow-up and accountability they need to start and maintain an exercise program.

Start slow and set realistic goals - If you start too fast and your expectations are not realistic, you run the risk of injury or loss of motivation. Set specific goals for yourself, celebrate small successes, and allow yourself time to see the results of your hard work.

Have fun – The best workout, is a workout that you will do. If you dread the treadmill, opt for the elliptical instead. Don’t like the gym? Home exercise DVD’s are an option or simply heading out to play with the kids. Choose activities you enjoy and look forward to.

**No matter what your reasons are, do not limit yourself. You can accomplish anything! Let’s get moving together.

Resistance Training for Youth

Here’s a great article I found regarding our youth and fitness. Let’s help them get moving.

Resistance Training for Youth

by Carla B. Sottovia, Ph.D.

It is important that our youth—children and adolescents—be exposed to a variety of activities that enhance all the components of physical fitness. One key fitness component is the development of muscular strength and endurance. Thus, youth participation in a well-supervised resistance training program becomes crucial in order to meet such a goal. For the purpose of this article, the term “children” will refer to pre-adolescent boys and girls (up to approximately the age of 12) and the term “adolescent” will include boys and girls between 13 and 18 years of age. The term “youth” will include both children and adolescents.

The Benefits of Resistance Training 

Research studies strongly suggest that resistance training for youth brings positive benefits. It has been found that most children who adhere to a well-supervised, progressive resistance training program can safely increase their strength and improve their athletic performance. In a meta-analysis of 28 studies on the effectiveness of resistance training in children, Falk & Tenenbaum reported strength gains ranging from 13 to 30 percent. (1) The authors also reported that a training frequency of twice per week was sufficient to induce strength gains; however, the exact duration and intensity remained to be determined. In addition, resistance training may provide some resistance to injury. (2) Stronger, less easily fatigued muscles are less likely to become injured.
Other potential benefits of resistance training for youth may include increases in muscle power, endurance, bone mineral density, body composition, motor performance skills, sports performance, and overall health and well-being.

Mechanisms of Muscular Strength Gains

Prepubescent children gain strength differently than adults. Prior to puberty, motor learning, rather than muscle hypertrophy, is more likely to account for strength increases. (3-7) It appears that muscle-strength gains in children have stemmed from neural adaptations, including changes in motor-unit activation, motor-unit coordination, recruitment, and firing, as opposed to growth in muscle size (hypertrophy).

Moreover, girls and boys achieve similar gains; however, after puberty, boys tend to gain more strength due to testosterone. Furthermore, girls usually experience their fastest increase in muscle strength during their year of most rapid growth, usually about ages of 11.5 to 12.5 years. On the other hand, boys gain muscle strength after their growth spurt, or ages 14.5 to 15.5 years. In addition, training-induced strength gains in boys have been associated with an increase in fat-free mass due to hormonal influences (i.e., testosterone).

Possible Risks and Concerns 

Despite the benefits of resistance-training programs, the potential for injuries does exist for children who participate in them. The most common of these are strains, especially to the lumbar spine. Other concerns have focused on the effects of resistance training on growth and bone maturation. Although injuries to the epiphyseal plate (growth cartilage) have been reported in the past among adolescents involved in resistance-training programs, (8,9) such injuries were due to improper technique and training protocols. Faigenbaum and co-workers, however, indicated that resistance training did not have an adverse effect on growth. (10,11) In fact, resistance training may provide an effective stimulus for growth and bone mineralization in children, especially for those at risk for osteopenia, the presence of less than normal amounts of bone, or osteoporosis, loss of bone tissue resulting in bones that are brittle and liable to fracture.

Thus, most experts would agree that children can undertake a well-supervised resistance training program without incurring any further injuries. (1,5-7,12) As long as the training programs are well supervised and taught with age-specific needs in mind, the risk for injuries among children and adolescents becomes very minimal. (13)

Training Guidelines 

The consensus among most experts is that in the initial adaptation period of training, children/adolescents should begin with a training protocol featuring high repetitions (i.e., 1 set of 10-15 reps) and light to moderate loads, at a minimum of twice per week on nonconsecutive days. (13-15) Exercise selection should include all major muscle groups, with a focus on proper technique and execution.
As youngsters progress through the training regimen, it is important to gradually increase their overall exercise volume (i.e. resistance, repetitions, and load). On average, a 5-10 percent increase in training load (i.e., 2 to 5 lbs.) is appropriate for most exercises. Eventually, they can progress to 2-3 sets of 6-15 repetitions, depending upon needs and goals. (13)

 

Conclusion

It is crucial that children be exposed to a variety of activities that will enhance all the components of physical fitness, including cardiovascular fitness, muscular strength and endurance, body composition, and flexibility. Resistance training becomes, then, an important tool for the development of muscular strength and endurance. When properly instructed, it can be safe, effective and, most importantly, fun!

References

(1) Falk B, Tenenbaum G. The effectiveness of resistance training in children. Sports Med 1996;22(3):176-186.
(2) American College of Sports Medicine (ACSM). The prevention of sports injuries of children and adolescents. Med Sci Sports Exer 1999;25(8 supplement):1-7.
(3) Ramsay J, Blimkie C, Smith K, et al. Strength training effects in prepubescent boys. Med Sci Sports Exer 1990;22(5):605-614.
(4) Ozmun J, Mikesky A, Surburg P. Neuromuscular adaptations following prepubescent strength training. Med Sci Sports Exer 1993;26(4):510-514.
(5) Tanner S. Strength training for children and adolescents. Phys Sports Med 1993;21(6):105- 116.
(6) American Academy of Pediatrics. Policy Statement. Pediatrics 2001;107(6):1470-1472.
(7) Guy J, Micheli L. Strength training for children and adolescents. J Amer Acad Orthop Surg 2001;9:29-36.
(8) Gumbs VL, Segal D, Halligan JB, Lower G. Bilateral distal radius and ulnar fractures in adolescent weight lifters. Amer J Sports Med 1982;10(6):375-379.
(9) Ryan J, Salciccioli G. Fracture of the distal radial epiphysis in adolescent weight-lifters. Amer J Sports Med 1976;4:26-27.
(10) Faigenbaum A, Kraemer W, Cahill B. Youth resistance training. Streng Cond 1996;18(6):62-76.
(11) Faigenbaum A. Strength training for children and adolescents. Clin Sports Med 2000;19(4):593-619.
(12) Benjamin H, Glow K. Strength training for children and adolescents. Phys Sports Med Sept 2003;31(9):1-12.
(13) President’s Council on Physical Fitness and Sports. Youth resistance training. Res Digest 2003;4(3):1-8.
(14) Faigenbaum A, Loud R, O’Connell J, et al. Effects of different resistance training protocols on upper-body strength and endurance development in children. J Stren Cond Res 2001;15(4):459-465.
(15) Faigenbaum A, Milliken L, Loud R, et al. Comparison of 1 and 2 days per week of strength training in children.

How to Stock Your Pantry for Success!!

Hey there Team Sweatworx!  Here’s an interesting article that I came across loaded with good information.  Take a look and offer some feedback, we’d love to hear from you!
HAPPY SWEATING!!

How to Stock Your Pantry for Success: Part I

By Jessica Girdwain

When time gets tight and your grumbling belly calls for dinner, you’re probably tempted to order take-out. Instead, stock your pantry with these healthy, waistline-friendly staples to back up the fresh fruits, veggies, and protein that make up most of your diet. You’ll be able to make many good-for-you meals and snacks in no time—just call it healthy fast food.

 

canned beansCanned beans. Whatever your pleasure—kidney, black, garbanzo, navy—canned beans are a quick way to sneak more fiber and protein and up the satisfaction factor of any meal. Look for BPA-free cans and choose no- or low-sodium brands when possible. (Or at least rinse well before eating.)

 

raw almondsRaw almonds. Packed with good-for-you, satiating fats, new research from the USDA shows that these nuts contain 32% fewer calories than originally thought.1 One ounce supplies just 129 calories.

 

dried-fruitDried fruit. Toss dried plums, apricots, cranberries, and raisins into oatmeal, rice pilafs, and atop salads for a dose of filling fiber and antioxidants. Cup for cup, though, dried varieties can boast four times the calories as fresh, so stick to a 1/4-cup serving. Make sure to avoid dried fruits with added sugar.

 

organic quinoaEasy-to-cook grains. Precooked brown rice needs only a minute in the microwave; quinoa cooks in 15; bulgur and whole wheat couscous takes five, and whole-grain pastas are ready in eight minutes. New research in the Journal of Nutrition suggests that swapping traditional refined grains for these whole grains can lead to a slimmer middle.

 

nut-butter-mNut butter. For the most wholesome option, look for almond, cashew, or peanut butter made with only nuts and maybe salt (added sugar and oil isn’t necessary for taste or texture). Stick to a one- or two-tablespoon serving to mind calories. Blend into smoothies, oatmeal, and sauces.

 

salsaSalsa. Spooned over fish, chicken, eggs, or steamed veggies, salsa is a less processed alternative to jarred pasta sauce that supplies a savory, south-of-the-border taste for few calories. It’s also a great way to increase your uptake of healthy veggies like onions and peppers.

 

Organic Virgin Coconut OilCoconut oil. Not only adds a subtle warm, nutty flavor, coconut oil can stand up to the heat of cooking and baking without breaking down and forming unhealthy compounds like other oils. It’s rich in lauric acid, a medium-chain fatty acid that may have a favorable effect on cholesterol.3 Look for cold-pressed coconut oil.

 

olive oilExtra-virgin olive oil. Drizzle monounsaturated fatty acids–packed extra virgin olive oil on salad or veggies after they’re cooked to help your body absorb even more healthful antioxidants, advises a new study from Purdue University.

 

chicken brothReduced-sodium broth. Whether chicken, vegetable, or beef, broth adds loads of flavor for few calories. One tip: cut nearly 120 calories by sautéing veggies in two tablespoons of broth versus one tablespoon of oil.

 

spicesSpices. Zest up dishes for zero calories—and add a weight loss boost, too. Among others, black pepper, turmeric (an ingredient in curry powder), and cinnamon all have fat-blocking potential, recent research finds.

 

lentilsLentils. With fiber and protein, legumes digest slowly—so you’ll stay fuller, longer and won’t fall victim to blood sugar spikes and dips that drive hunger. Short on time? Buy precooked lentils to toss with salads, rice pilafs, and soups.

 

hot sauceHot sauce. A low-calorie way to add  spice to dishes. Hot peppers contain capsaicin which not only provides that characteristic burn but also can temporarily raise your metabolism so you can torch a few extra calories at dinner.

 

 

seasaltSea salt. With minimal processing, sea salt packs trace minerals and a crunchier texture. Though both sea salt and table salt contain about the same amount of sodium, when used in moderation (a sprinkle is all you really need) sea salt can punch up the flavor of foods.

 

 

onions garlic potatoesCupboard-friendly vegetables. Onions, garlic, and potatoes keep best in a cool, dark place like your pantry. With a long shelf life (whole garlic bulbs and onions can last three months if stored properly; potatoes up to a month), you can use them up before they go bad.

 

Great tips! Do you have some tips you’d like to share with Team Sweatworx?  Contact us and share!

Happy Sweating!!

When Should I Stop Eating at Night?

I came across this article that I think you might find helpful.  Enjoy and train hard!

When Should I Stop Eating at Night?

By Denis Faye

Recently, the media branded the “Don’t Eat Before Bedtime” rule as a myth. As usual, they’ve taken a complex topic, distilled it down to a catchy headline, and gotten it completely wrong. The correct answer is much more nuanced. The short answer is that sometimes it’s okay to eat before bed, but mostly, it’s probably a bad idea.

Woman in front of refrigerator, woman eating chocolate and woman eating late at night

The old thinking was that when you ate before bed, your body would be more prone to store food as adipose tissue—in other words, as fat. This might be an oversimplification, but current research indicates there’s truth to this supposed myth. A 2009 Northwestern University study separated mice into two groups and fed them both high-fat diets. They allowed half the mice to eat at night, which happens to be the normal feeding time for the nocturnal rodents. The other group ate during the day, when they’d normally be sleeping. By the end of the study, the night eaters had a 20% weight increase and the day eaters weight went up 48%.(1)

The researchers credited the weight gain to a domino effect that began with the disruption of circadian rhythms (the biological clock that indicates what your body needs and when it needs it every 24 hours). Knocking these rhythms out of whack caused an imbalance of leptin—a satiety-regulating hormone that’s heavily influenced by the amount you sleep.

In 2011, Northwestern published another study that further supported the results of the first. This one tracked 52 human subjects over a week. The results indicated that “caloric intake after 8:00 PM may increase the risk of obesity, independent of sleep timing and duration.”(2) While neither of these studies is conclusive (one wasn’t on human subjects, and the other worked with a limited sample size), they’re both compelling.

That said, there are a couple times when eating before bed is okay. If you’re trying to build muscle, casein protein (found in dairy but available in pure, powdered form) before bed might be worth trying. According to a study in the August 2012 issue of the Journal of Medicine & Science in Sports & Exercise, men who strength-trained for an hour, consumed 40 grams of casein, and then hit the sack experienced a 22% rise in amino acid circulation for the full 7.5 hours of sleep. In other words, the protocol gave their muscles better access to the building blocks they need to recover and grow.(3)

Also, consider those hectic days when you just haven’t had time to eat during the day. (Not ideal, but we don’t live in an ideal world.) Add to this the hard workout you did. In these situations, your priority should probably be to replenish lost nutrients such as electrolytes and make sure your body has all the protein (among other things) it needs for recovery. You don’t need a four-course dinner, but a light, balanced meal would be to your benefit.

Finally, there’s the psychological factor to consider. Last night, my 8-year-old said she couldn’t sleep because she was hungry. I chopped her up an apple. We chatted as she ate half of it. Then, she shuffled off to bed and slept just fine, circadian rhythms be darned. We all have an inner 8-year-old, so sometimes, you’re going to find it easier to sleep with a little somethin’-somethin’ in your tummy. I wouldn’t suggest institutionalizing the nighttime snack, but if you need the occasional piece of fruit or air-popped popcorn to detangle your nerves and send you off to dreamland, it’s not the end of the world.

In general, though, here’s what I recommend: If you’re trying to lose weight, stack the deck in your favor and go to bed on a relatively empty stomach. You can follow the 8 PM rule of the second study or, if that’s just not going to work with your schedule, then avoid eating within 3 hours of going to bed. Or, if you’re trying to build mass, supplement with casein before bedtime.

Resources:

  1. Arble, Deanna M et al. “Circadian timing of food intake contributes to weight gain.” Obesity Silver Spring Md 17.11 (2009) : 2100-2102. (http://www.nature.com/oby/journal/v17/n11/full/oby2009264a.html)
  2. Baron, Kelly G et al. “Role of sleep timing in caloric intake and BMI.” Obesity Silver Spring Md 19.7 (2011) : 1374-1381. (http://www.nature.com/oby/journal/v19/n7/full/oby2011100a.html)
  3. Res, Peter T et al. “Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery.” Medicine & Science in Sports & Exercise 44.January (2012) : 1. (http://www.ncbi.nlm.nih.gov/pubmed/22330017)

The Benefits of Hiking

Here’s an article I found about the benefits of hiking by Cathy Dold, an avid hiker, is a freelance health and environment writer in Colorado. She is creator of the Certified Good Hiker Kit, which teaches kids how to “have fun, stay safe and tread lightly” in the outdoors.

You know hiking is good for your health. But do you know just how good it is?

For adults, regular aerobic exercise such as hiking leads to:

* Improved cardio-respiratory fitness (heart, lungs, blood vessels)

* Improved muscular fitness

* Lower risk of coronary heart disease and stroke

* Lower risk of high blood pressure and type 2 diabetes

* Lower risk of high cholesterol and triglycerides

* Lower risk of colon and breast cancer, and possibly lung and endometrial cancer

* Increased bone density or a slower loss of density

* Reduced depression and better quality sleep

* Lower risk of early death (If you are physically active for 7 hours a week, your risk of dying early is 40% lower than someone active for less than 30 minutes a week.

* Weight control; hiking burns up 370 calories an hour (154-lb person)

Kids get many of the same benefits, including:

* Improved cardio-respiratory and muscular fitness

* Better bone health

* Less chance of becoming overweight

* Less chance of developing risk factors for heart disease, high blood pressure and type 2 diabetes

* Possibly reduced risk of depression and feeling less stress, more ready to learn in school

* Sleeping better at night

What’s more, hiking exercises almost every part of your body: legs, knees, ankles, arms, hips and butt, abdominals, shoulders and neck. “Hiking exercises your body and your mind, and nourishes your imagination,” says Ignacio Malpica, a certified fitness instructor and personal trainer in Boulder, Colorado. “It creates awareness in your eyes and ears and the rest of your senses.”

How much activity do you need to reap these incredible health benefits? Experts say getting active for just 150 minutes a week – doing “moderate-intensity” aerobic exercise such as moderate hiking or brisk walking – leads to most of these benefits (reducing risks of colon and breast cancer requires another hour a week). That’s only 2½ hours a week. And you don’t have to do it all at once. Sneaking in a lunchtime hike up the hill near your office counts toward your total, as long as you’re active for at least ten minutes.

If you take part in more vigorous aerobic activities, such as running, dancing, or hiking uphill or with a heavy pack, you need only half that amount of time, or 75 minutes a week, to get health benefits.

What’s moderate exercise? You can talk, but you can’t sing during the activity. Vigorous? You can’t say more than a few words with pausing for breath. “When you are doing moderate exercise, you can continue for a long time, and you are breathing rhythmically,” explains Malpica. “With vigorous exercise, you can’t do it for more than a few minutes at a time.”

And if you rack up even more time, the benefits keep growing too. For even more substantial health benefits, such as an even lower risk of heart disease, aim for 300 minutes of moderate-intensity aerobic exercise, or 150 minutes of vigorous-intensity aerobic exercise each week.

Of course, there are other kinds of physical activity. It’s also important to do some muscle-strengthening activities, such as lifting weights or doing push-ups. The experts say do those at least twice a week. You also need to get in some bone-strengthening activity, which occurs when force on your bones promotes bone growth and strength. Here again, hiking fits the bill.

Another plus: you don’t have to be in perfect shape to start. Even if you are overweight, getting physical can lead to health benefits. But don’t run out and climb a steep peak if you’ve long been inactive. The experts say if you’re 35 or older and have been inactive for several years, or you already have a condition such as high blood pressure, check with your doctor first. “Hiking is a great way to start exercising,” says Malpica. “Start with easy hikes and work up to steeper hikes that work your legs more.”

Kids (age 6-17) need 60 minutes of physical activity each day, mostly aerobic. They also need regular muscle-strengthening (playing on playground equipment, climbing trees) and bone-strengthening (running, playing basketball, jumping rope) exercise.

All the more reason to check out our Upcoming Events page and join us Saturday morning at 8am for our hike up to Henninger Flats!  See you there!

Recovery Done Right: 8 Ways to Prevent Muscle Soreness

Aching after a brutal workout? Delayed-onset muscle soreness (DOMS) can make you feel the burn while your muscles recover and rebuild. But, if you take the right steps after your workout, you can go hard without paying the price. Here are 8 easy ways to prevent postworkout pain.

  1. Stretch. Stretching is your first line of defense after a good workout. “When you train, you contract the muscles, and the muscle fibers get shorter,” says Steve Edwards, Head of Fitness and Nutrition Development at Beachbody®. “Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery.” While fitness experts can’t seem to agree on this strategy—one Australian study claimed that stretching had no impact on muscle soreness—it certainly won’t hurt, especially if your flexibility is limited.
  2. Eat for rapid recovery. In a study on “nutrient timing,” researchers found that a post-workout drink with between a 3:1 to 5:1 carb-to-protein ratio reduced muscle damage and improved recovery times. A tough workout depletes blood sugar, as well as the glycogen stored in your muscles. Restoring that supply within an hour of finishing your workout is your body’s top priority.  Denis Faye, Beachbody’s Nutrition Expert, explains. “When the sugar rushes into your muscles to restore that supply, the protein piggybacks to jump-start the recovery process.”
  3. Ice it. Immediately after a tough workout, icing your muscles can stave off inflammation. “Inflammation is one of nature’s defense mechanisms, but it works like a cast—it immobilizes you,” Edwards says. “When you keep inflammation down, that area is free to keep moving, and movement promotes healing.” Like stretching, its effectiveness is up for debate—some researchers have claimed that ice is only effective for injuries and not for run-of-the-mill soreness, but it’s a simple and safe option that many top-level athletes swear by. “Unless you ice so long that you give yourself frostbite, there’s really no danger,” Edwards says. “It seems to really speed up healing without any adverse effects.”
  4. Change your diet. “When your muscles are sore, inflammation is a huge part of the problem,” Faye says. To help reduce this inflammation, add foods that are rich in omega-3s—such as salmon, free-range meat, flax, avocado, and walnutsto your diet. The natural anti-inflammatory properties of these foods can help dial back the soreness after overexertion. Amino acid supplements can also help with muscle recovery after a high-intensity workout.
  5. Massage your sore spots. A recent study found that massage can reduce inflammatory compounds called cytokines. One type of massage that’s gaining popularity is myofascial release, which targets the connective tissue covering the muscles. You can hit these areas yourself using a foam roller—put the roller on the floor, use your body weight to apply pressure, and roll back and forth over the sore areas for about 60 seconds. But . . . before you do, make sure you’re re-hydrated and your heart rate is back to normal. “When your muscles are hot and loaded with lactic acid, you might make it worse,” Edwards says.
  6. Get heated. While ice can work wonders immediately after a workout, heat can help once your muscles have returned to their resting temperature. “Heat increases circulation, especially focused heat in a jacuzzi, where you can hit areas like joints that don’t normally get a lot of circulation,” Edwards says. Just don’t jump in the hot tub immediately after a workout, because the heat can exacerbate inflammation, and the jets can pound your already-damaged muscles. Edwards cautions, “When your body heat is already high and you have a lot of muscle breakdown, sitting in a hot tub with the jets would be counter-intuitive.”
  7. Move it. You may be tempted to plant yourself on the couch until the pain subsides, but don’t skip your next workout. Circulation promotes healing, so it helps to get your heart pumping—just don’t overdo it. “Active recovery” is low-intensity exercise that gets your blood flowing without taxing your muscles. What qualifies as low-intensity? It depends on your typical workout. If you know your training zones, you can use a heart rate monitor. But, Edwards says, the easiest way to engage in active recovery is to exert around 50% of your max effort, and keep your heart rate below 140 bpm or so.  Most intense workout programs contain a recovery workout, but if yours doesn’t, a gentle yoga class or going on an easy hike are good options.
  8. Pop a painkiller—if you must. Nonsteroidal anti-inflammatory drugs like ibuprofen can relieve pain, but many experts aren’t sure if they’re worth the risk. “A lot of athletes call it ‘Vitamin I,’” Edwards says. But he cautions that NSAIDs can cause nasty side effects and accelerate muscle breakdown. “The only time they might help is if you’re in so much pain that you can’t do low-level exercise—you can’t get off the couch,” Edwards says. In that case, meds might help, but be careful not to overdo it—because if you’re not feeling pain, you may push too hard and cause an injury.
By Kara Wahlgren

Abdominal Pain Grid

This is a re post from our friends at Natural Knowledge 24/7.

Thanks for the great info!