tag:blogger.com,1999:blog-30230999925633138642024-03-10T12:14:19.199-07:00FitDynamicViktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.comBlogger90125tag:blogger.com,1999:blog-3023099992563313864.post-86069329598519892112023-02-16T13:34:00.007-08:002023-02-16T13:34:56.644-08:00New weight-loss drugsYou may have heard about a relatively recent weight loss and diabetes drug, Semaglutide. This drug, from Novo Nordisk, is marketed as Wegovy for weight loss and at a lower dose as Ozempic to treat Type-2 diabetes. Both are administered as a once-weekly injectable. Semaglutide works by mimicking the GLP-1 (glucagon-like peptide-1) satiety hormone in our bodies. When we eat, GLP-1 is released from our intestines and sends signals to our brain centers that control appetite. This is having remarkable weight loss results in patients taking the drug. <br /><img height="210" src="https://mail.google.com/mail/u/1?ui=2&ik=922a59d6f5&attid=0.1&permmsgid=msg-a:r-6311400358875809868&th=1865af45fdb0b66e&view=fimg&fur=ip&sz=s0-l75-ft&attbid=ANGjdJ_UMfL3EaT9d0n6fEgt7feut1ZP9IGQAd2luSIjDRaNwnfVs1lY74F4kL4JbmNqKfkl3WDv7aca_2qEuIs1-t8ePivUlqyKolC6iCLw8efsNAcYaXPO81u2w8U&disp=emb&realattid=ii_le4j350o0" width="400" /><br />However, much like the speed-based weight loss drugs of the past, when patients stop taking the medicine, they start to feel hungrier and regain the weight. This is concerning because insurance coverage for semaglutide is spotty. Medicare does not cover weight loss drugs and many insurers follow Medicare's lead. The lowest price among all retailers is $1,304 per month for people paying out of pocket, which is out of reach for most people.<br /><br />Another concern is long-term effects, especially if these drugs have to be taken indefinitely. There's ongoing research to evaluate the drug's effect on the cardiovascular system, and it has caused thyroid tumors in rodents. It is also important to remember that Wegovy is only recommended for people with a BMI of 30 or higher, or people with a BMI of at least 27 with weight related conditions. <br /><br />Of course, exercise and diet modification are still the first strategies to try. But given that about 70% of Americans are overweight or obese, nearly half of adults in the U.S. have hypertension and more than 1 in 3 have pre-diabetes, doctors' groups cite an urgent need to layer on more interventions.<br /><br />I think these medications can be used to help people who qualify for whom diet and exercise alone hasn't helped. Semaglutide can work together with exercise and diet modifications to help those with obesity and diabetes. I do wonder whether the drugs will have staying power or if they'll fall out of favor, like their predecessors, either from side effects or decreased effectiveness.<br /><br />Have you had any experience with medications for weight loss? Do you think they can be part of combating the obesity epidemic, or do you think a "magic pill" is too good to be true? Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-36420442093882002692023-02-16T13:32:00.003-08:002023-02-16T13:35:15.607-08:00Can compression devices enhance recovery?Some of you may have heard of compression devices designed to enhance recovery from exercise. NormaTec is an intermittent pneumatic compression device that features chambers that sequentially inflate, starting with the ankle, working their way up the leg, and then deflate. You may have seen these devices in a hospital setting, where they are used to reduce blood pooling and prevent the onset of deep vein thrombosis in the lower extremities of patients who must spend long stretches of time in bed. The idea is that by facilitating venous return we may increase the speed of the clearance of lactic acid and thereby speed recovery.<div><img height="226" src="https://mail.google.com/mail/u/1?ui=2&ik=922a59d6f5&attid=0.1&permmsgid=msg-a:r-5587136009889491743&th=184d495fe10d1463&view=fimg&fur=ip&sz=s0-l75-ft&attbid=ANGjdJ8Ta6rEHhZwvySLZVdSywWjglzCHI5g_ELvkqxlkmKTxWOnh7vGImmOSsqSQF-OTtvWrlmNPv6dqTNAT9TU4Pedj30NzmtHpk8v-A9SNQZLhgFMmFLou24GEXs&disp=emb&realattid=ii_lb6z14yb2" width="400" /><br /><br />The study recruited 15 healthy male college-age students and after baseline testing had them perform 3 bouts of High-Intensity Interval training. After each training, the participants recovered through Passive recovery (reclining with the legs elevated), Active recovery (cycling at a low intensity), and NormaTec recovery (reclining with the feet elevated while wearing the NormaTec Pulse 2.0 Recovery System at the maximal setting) for 30 minutes. <br /><img height="281" src="https://mail.google.com/mail/u/1?ui=2&ik=922a59d6f5&attid=0.2&permmsgid=msg-a:r-5587136009889491743&th=184d495fe10d1463&view=fimg&fur=ip&sz=s0-l75-ft&attbid=ANGjdJ8XEiyNhHHcxUb4zdUJDrhzYWAjYOPSPnWzfPUodcfNMhKdmx5PmvQm6vQrkIs3G6wEIHLhuBvj6SCk4xcQbkQIK3E9fd3vceFy-OeuEB1KGp27i6xe77izz7A&disp=emb&realattid=ii_lb6z1smw3" width="400" /><br />Blood lactate clearance for both the NormaTec and active recovery conditions was significantly faster than passive recovery. The study participants also completed some performance tests to measure if the recovery methods would impact athletic performance. There was no significant difference in performance after 24 hours of either of the 3 recovery methods. <br />The results indicate that the NormaTec or active recovery may be most beneficial to people training twice or more per day. For the typical gym goer, who takes a 24 hour recovery between workouts, recovery mode did not impact performance. However, anecdotal statements by the study participants emphasize how good NormaTec feels. The massage-like experience provided relaxation and a potential stress-relief or mental-health benefit.<br /><br /><a href="https://www.acefitness.org/continuing-education/certified/june-2021/7858/ace-supported-research-can-compression-devices-enhance-recovery-and-improve-athletic-performance/">Read the article</a></div>Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-2102837625752825512020-04-30T20:50:00.000-07:002020-04-30T20:50:13.645-07:00Overcoming Your Home-Gym ChallengesExercising at home can be difficult for a myriad of reasons. Some factors are impossible to overcome, while others can be worked around. Below are some modifications and suggestions that have benefited me and I hope will be helpful to you and your workouts.<br />
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<b>Lack of Equipment:</b><br />
<ul>
<li><b> Sliders</b>: For hard floors: use felt furniture movers or a shammy towel; for carpets: use plastic plates, frisbees, or paper plates</li>
<li><b> Dumbbells</b>: Fill up glass jars with water or wet sand; Use aluminum cans. Wrap cordage or straps around bricks.</li>
<li><b> Core work</b>: many of the exercises you've done with a physioball can be similarly done with a foam roller. Try using the foam roller for glute bridges, single leg hamstring curls.</li>
<li><b> Gravity</b>: You can adjust your body position to maximize the effect of gravity to mimic some exercises usually done with a pulley system. Seated-cable-row can become a bent-over-row and cable rear-delt-fly can become a bent-rear-delt-fly. Check out these other <a href="https://fitdynamic.blogspot.com/2016/03/know-your-alphabet-for-stronger.html">upper back exercises</a> that don't require any equipment. </li>
<li><b> Barbell</b>: Use a dowel or pvc pipe and gallon jugs to make a barbell. Wrap socks around either end of the bottle to minimize shift or incorporate the balance challenge into your workout.</li>
</ul>
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<b>Not enough weight:</b><br />
Lifting more weight is only one way to increase your workout intensity. Here are some more:<br />
<ul>
<li><b> Slow it down</b>: Count the duration of each rep as you're lifting. Instead of one-second-up, one-second-down, try one second up, holding for 5 seconds at the end range of motion, then 3 seconds down. This increases time under tension.</li>
<li><b> Range of motion</b>: Most lifts, with their full complete range of motion, biomechanically provide you with a rest on each repetition. For example, the lateral raise is done with arms at the sides, then lifted straight out to the sides so the body forms a T, then back down. If you're lowering your arms down to your sides on each rep, that is a rest. If you only go down partway, then come back up, you'll keep the deltoids (the target muscle) activated the whole time. This is another way to increase time under tension. <div class="separator" style="clear: both; text-align: center;">
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<li><b> Lever length</b>: A weight will feel heavier if it is positioned further from the moving joint (fulcrum). If you're limited on weights, substitute lateral raises for shoulder presses. Hold your hands extended overhead in line with your torso to make crunches more challenging.</li>
<li><b> Less Rest</b>: Take a shorter break between exercises and your workout will become much harder.</li>
</ul>
<b>Too Hot</b>:<br />
The gym provides a temperature controlled environment that feels ideal for exercise. Our homes, however, are usually a little bit warmer. Air conditioning can be effective, but usually results in cooling your entire home, which the other residents might not appreciate. A fan is a great way to temporarily make one room feel cooler without affecting the temperature in the rest of the house. If you're sweating, the fan will be even more effective at cooling you. And hey, you can probably wear less clothes at home, too.</div>
Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com1tag:blogger.com,1999:blog-3023099992563313864.post-39412033602073003012020-03-31T19:06:00.001-07:002020-03-31T19:06:21.687-07:00Immune Boosting FoodsThe COVID 19 pandemic has had an increasing number of cases, hospitalizations, and deaths—and it hasn’t yet peaked. In addition to isolating yourself and your family for the next several weeks, what can you do to help prevent illness?<br />Doctors recommend frequent hand-washing, getting adequate sleep, and moderate exercise, which I outlined in <a href="http://fitdynamic.blogspot.com/2020/03/exercise-is-more-important-now-than-ever.html">my last email</a>. <br />Another important step you can take is right in your kitchen—strengthening your natural immune system with a diet dense in protein, vitamins, minerals and other nutrients found in whole, unprocessed foods.<br /><br /><b>Flu Fighting Nutrition</b><br />A strong immune system is your best defense against disease. Even in isolation, our visits to the store or with relatives put us at risk of being exposed to COVID 19, which can then be brought into the home environment. Maintaining a healthy immune system should be a priority all year—like maintaining weight, muscle mass, or even our teeth—but if that hasn’t been the case, right now is a good time to start! Here’s a look at some immunity-building nutrients and the foods that provide them.<br /><br /><b>VITAMINS AND MINERALS<br />Vitamin A</b><br />Function: Helps maintain the mucosal lining of the respiratory and gastrointestinal tracts to protect against infection. Also strengthens the adaptive immune system to help fight invasive viruses and bacteria.<br />Food Sources: Orange foods, such as sweet potatoes, carrots and apricots; dark leafy greens, like spinach and kale; eggs; and bell peppers.<br /><br /><b>Vitamin B6</b><br />Function: Supports numerous biochemical reactions that help your body fight infection.<br />Food Sources: Meat, such as grass-fed beef, turkey or chicken breast; fish, such as salmon and tuna; pistachios, sunflower or sesame seeds; pinto or garbanzo beans; avocados; grains, such as amaranth.<br /><br /><b>Vitamin C</b><br />Function: Has a wide-ranging impact on the immune system, including the activity of T-lymphocytes, which recruit and coordinate the body’s disease-fighting cells, and phagocytes, which engulf and destroy foreign invaders.<br />Food Sources: Citrus fruits, such as oranges, grapefruits and tangerines; strawberries and papaya; vegetables, such as spinach, kale, Brussel sprouts and broccoli.<br /><br /><b>Vitamin D</b><br />Function: Regulates both the innate and adaptive immune systems to quickly identify and destroy pathogens that enter the body.<br />Food Sources: Fatty fish, such as salmon, herrings and sardines; shellfish, such as oysters and shrimp; egg yolks; mushrooms; fortified milk, juice or cereal. Your body also synthesizes Vitamin D when exposed to sunlight.<br /><br /><b>ZINC</b><br />What to eat: shellfish, such as cooked oysters, crab and lobster; meats, especially grass-fed beef and lamb; toasted wheat germ; spinach; cashews; pumpkin, squash and sesame seeds; dark chocolate.<br />Function: Develops and activates T-lymphocytes. When taken at the first sign of illness, zinc prevents cold viruses from binding and replicating in the mucous membranes of the nose.<br /><br /><b>PROBIOTICS</b><br />What to eat: yogurt with live and active cultures; kefir; milk with probiotics, such as buttermilk or sweet acidophilus; cultured vegetables, such as unpasteurized sauerkraut and kimchi; miso; kombucha; soft cheeses, such as those made from goat’s or sheep’s milk; sourdough bread; sour pickles or olives cured in brine, not vinegar.<br />Function: Healthy human intestines support some 10-trillion microorganisms which not only break down particles of food, but also dangerous bacteria, viruses, germs and fungi. Keeping a healthy bacteria balance in your gut prevents pathogens from entering the bloodstream.<br /><br /><b>SEASONINGS AND SPICES</b><br /><ul>
<li>Raw Garlic contains alliin, which converts to allicin when the clove is crushed or chewed. Allicin increases the cold- and flu-fighting response of certain white blood cells.</li>
<li>Onions contain a variety of nutrients that boost your immune system, plus a powerful antioxidant called quercetin which has antiviral and histamine-regulating properties.</li>
<li>Ginger has powerful anti-bacterial, anti-viral and anti-inflammatory compounds that target stuffy noses and keep rhinoviruses from binding to cells in the mucus membranes.</li>
<li>Turmeric contains curcumin, a compound widely known for its anti-inflammatory properties, but research has also shown that it has the ability to support and modulate the immune system.</li>
</ul>
<br /><b>PROTEIN</b><br />What to eat: meats and fish; low-fat dairy products, such as yogurt, milk and cottage cheese; plant-based combinations, such as beans and brown rice; soy products; nuts and nut butters.<br />Function: The protein you consume is broken down into smaller pieces, known as amino acids. These pieces are then reassembled into proteins your body needs to function, including antibodies and complement proteins that support your immune system cells.<br /><br /><b>HYDRATION</b><br />Drinking eight to ten glasses of water every day is one of the most effective ways to flush toxins from your body and support the health of your immune system.<br />Water is also critical to maintaining colon health, the most important pathway for the elimination of toxins and waste. If toxins are allowed to accumulate in the colon, healthy bacteria will die off and unhealthy microorganisms will grow. In fact, studies have shown that 80 to 90 percent of all diseases are directly or indirectly related to gut health.<br /><br />The best part of how nutrition can boost your immune system, is that we have complete control over what we put in our bodies and the bodies of our kids. I hope you discover some healthy foods that you'll enjoy eating! <br />Please contact me to ask any questions about exercise and healthy eating during your stay at home.<br /><img src="https://blogger.googleusercontent.com/img/proxy/AVvXsEgB7n-yyrCtNt4lQaoVcsVFqjVCL2GluTUs748C5w3zTyezvEszhvCOgyzkZT774V9F5mCcerv7Aj8Dr8StlAd1baEgchahcLgFYh_Oj5RzxG183lM9WmItCzxjJRiB_HG9Mb6uaTq9l7ZcRGF9-nzYiVmxNIzjrGgXKGBuxNNFl-jeqg_taY_b8UBsFdU=s0-d-e1-ft" />Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-77967824561699455952020-03-18T16:15:00.000-07:002020-03-18T16:15:09.140-07:00Exercise is More Important Now than EverFit Athletic Club and many other fitness centers recently closed their doors for the foreseeable future. Many of us are nervous about the potential impact of COVID-19, and I'd like to encourage you to continue physical activity for two key reasons. First, research shows that exercise can support our immune system and second, exercise supports our mental health. Some contemporary evidence shows that leading a physically active lifestyle reduces the incidence of communicable (e.g., bacterial and viral infections) and non-communicable diseases (e.g., cancer), implying that immune competency is enhanced by regular exercise bouts. In 2018, a study by University of Birmingham and King’s College London found that 125 non-smoking amateur cyclists aged 55 to 79 still had the immune systems of young people. Other recent research supported this fact by establishing that those who undertake strenuous exercise such as marathon runners tended to report less annual sick days. We all understand that exercise supports our physical health, however, during times of crisis such as this, it is the first activity we tend to ignore. Being active can not only keep us healthy, it can also help us fight off infection. Exercise is also unique in that it can boost our mental health, and during this anxious time it’s more important than ever to keep our minds clear and focused. <br /><br />So, how do you go about exercising solo at home? My recommendation would be to alternate between a cardiovascular workout and a strength workout throughout the week. A cardiovascular workout can be a walk or run outside, bike ride, stationary bike, treadmill, elliptical etc, done for a duration of 20-60 minutes. If you do opt to exercise outside, there are many trails which will be less busy. Remember to reach moderate intensity with the talk test: you should be slightly out of breath, making conversation a challenge.<br /><br />A strength workout should consist of a combination of upper body, lower body, and core exercises done for 10-15 reps and 2-4 sets. The best way to start a strength workout is with a dynamic warm up.<div class="separator" style="clear: both; text-align: center;">
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<br />Below are 2 examples of a full body strength workout which require minimal equipment. <br /><b>Strength 1:</b><br />Push ups<br />Wall shoulder external rotations <br />Squats -- Squat jumps (if you choose to progress the exercise)<br />Lunges -- Lunge jumps(optional)<br />Knee to opposite elbow <br />Toe touch crunches<div class="separator" style="clear: both; text-align: center;">
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<br /><b>Strength 2: </b><br />Inchworms<br />Shoulder press (holding cans of food if you don't have dumbbells)<br />Floor Bridge<br />Side Lunge<br />Sit Up<br />Side Plank<br /><br />Most of the exercises are challenging with body weight only, however, you can always hold more weight (cans, water jugs) to increase the intensity of any of these exercises. These exercises require minimal equipment, however, if you have equipment at home, that just increases your opportunities for the types of exercise you can do. <br /><br />Now, how do you structure your week? Alternating your strength days with cardio will allow your body to focus on maximizing the benefit of the exercise as well as allow adequate rest between bouts. Here is an example of a week with 5 days of exercise:<br /><b>Monday: Cardio<br />Tuesday: Strength 1<br />Wednesday: rest<br />Thursday: Cardio<br />Friday: Strength 2<br />Saturday Cardio<br />Sunday: rest</b><br /><br />Your week can have more or less days of exercise, however, please reach at least 4 days of exercise weekly. <br /><br />Keep Healthy!</div>
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Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-74302902907604900372020-03-05T12:20:00.002-08:002020-04-30T20:56:47.493-07:00New InBody TestI'm excited to announce that Fit now has the InBody body composition test. The InBody is Bioelectric Impedance type of body composition measurement and it is the final type outlined below. You may recall that we had previously been measuring body fat using the Fit3D scan. Please reach out to me to schedule your InBody body composition test. I absolutely consider the InBody more accurate than the Fit3D scan. There several different ways to measure body composition, with some being more accurate, reliable, or replicable than others. I've outlined them below:<br />
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<b>Skinfold Calipers</b><br />
This is also known as pinch test. As the name implies, this method involves pinching the subcutaneous fat layer with fingers and measuring the thickness using a caliper.<br />
Calipers are easily portable, and measurement is simple and inexpensive. However, this method involves estimating the total Percent Body Fat (PBF) based on subcutaneous fat.<br />
Although a large portion of body fat is subcutaneous fat, the measurement may not be accurate for people whose body fat distributions vary. Also, measurement is difficult if the subcutaneous fat layer thickness is 5 cm or more and reproducibility of the result varies greatly depending on the skills of the measurer.<br />
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<b>Hydrostatic Weighing</b><br />
Underwater weighing calculates the total body fat by the density of the body. It is based on Archimedes’ principle: when an object is submerged in water, the difference between the mass of the object in the air and its mass in water is the object’s volume.<br />
Body density = Mass of air /(Mass of air – Mass of water )<br />
Underwater weighing is regarded as the gold standard for body composition measurement as it is one of the only body composition technologies that have been compared directly to cadaver analysis. Unfortunately it is very uncomfortable as the examinee has to exhale all the air from the lungs prior to fully submerging in water.<br />
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<b>Air Displacement Plethysmography</b><br />
This method measures the volume of a human body by measuring the volume of air according to the changes in pressure in a chamber.<br />
First, weight and volume of the person are used to calculate body density and then Percent Body Fat and the fat-free ratio.<br />
Density = Mass / Volume<br />
Percent Body Fat = (495 / Density) – 450 <br />
Fat free ratio = 100 – BF%<br />
Time required for measurement is relatively short at 3-5 minutes and the examinee can continue breathing in the chamber as opposed to underwater weighing. This method is known as a gold standard because it allows body composition analysis and produces accurate measurements using volume just like underwater weighing. This is often called the "Bod Pod" due to its appearance.<br />
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<b>Dual Energy X-Ray Absorptiometry (DEXA)</b><br />
DEXA is an imaging method that measures the body weight in terms of BMC, lean, and fat based on the decrement of X-ray on the images obtained by exposing to two different X-rays. With the patient lying down, photons of the X-ray beams of different energy levels scan the patient. It takes about 5 to 30 minutes.<br />
As a standard method for body composition analysis, DEXA has high accuracy along with hydrodensitometry. Its advantage is that it can measure the body composition of bone density, body fat and muscle mass for different parts. Advancements to the technology affords DEXA the ability to differentiate lean and fat, allowing this technology to advance from a 2 compartment model to a 3 compartment model.<br />
In order to get a DEXA scan performed, you will typically need to make an appointment with a hospital or clinic that has a DEXA device. You may need to do some research; not all hospitals and clinics will have DEXA devices. You can get a free DEXA scan at the UCSD Bone School (<a href="https://fitdynamic.blogspot.com/2018/10/free-dexa-scan.html">more info</a>). <br />
<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTv4c2vRMjGnnNU_tfSiU0OSImXKulALKecSnksQjnJtopfEyMYMBxwncu5cJFrI5q_Z3H8B3i-PI8BVfB_T1a2i8Pei9GklCOVVImvB9fC99eOgfEvcI2nlbSB6mP-NnvZbAvECvVCpdr/s320/20181013_123731.jpg" /><br />
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<b>MRI (Magnetic Resonance Imaging)</b><br />
Magnetic resonance is a form of imaging technique where the body water may be mapped (but not quantified). The body is scanned in segmental (slices) scans are used to predict whole-body values. MRI is considered to be the most accurate tool for in vivo quantification of body composition. It is an ideal evaluation tool for measurement of skeletal muscle mass and adipose tissue (and can divide adipose into visceral and subcutaneous depots).<br />
MRI’s use a high-strength magnet, thus all metal must be removed. Individuals with metallic chips, materials, surgical clips, artificial joints/prosthetics, pacemakers, metal implants, artificial heart valves, metallic cochlear implants, bullet fragments, or insulin pumps should not test. However, since there is no ionizing radiation, this is a preferable option for many (elderly, children, etc.)<br />
A whole-body scan is roughly 25-30min for scan and 3 hours to analyze via computer software.<br />
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<b>Bioelectric Impedance Analysis (BIA)</b><br />
Bioelectrical Impedance Analysis (BIA) is a method of measuring impedance by applying alternating electrical currents to a user to measuring their volume of water through impedance values.<br />
This non-invasive method involves the placement of electrodes on a person’s feet, hands, or both. A low-level electrical current is sent through the body, and the flow of the current is affected by the amount of water in the body. BIA devices measure how this signal is impeded through different types of tissue (muscle has high conductivity but fat slow the signal down).<br />
As BIA determines the resistance to flow of the current as it passes through the body, it provides estimates of body water from which body fat is calculated using selected equations. The InBody test only requires the examinee to remove shoes and socks. <br />
<img height="213" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEh6IQgzi2iI1hUvTpmL8cW8Vs-QcrAkA3cFGfBcNP97firI9OQcAv2qlfxyFdqtnzOIZJM8QX-OKu6Aezcv9tzhIhrNJQqKGGv5YBF5-gh8q7sfHrfbb4AIuILqw5QWSHsyI3Lin3gpjXe5AodEcM7fxVoGwegXKPBut2t7w0B8wllfvuXYwtIgUZJKTGM=s0-d-e1-ft" width="320" />Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-27228116456446657832019-10-16T08:53:00.001-07:002019-10-16T08:53:36.022-07:00Which active workstation is the best?More and more negative effects are being reported from extended sitting times. <a href="https://www.nytimes.com/2019/04/10/well/move/sitting-for-more-than-13-hours-a-day-may-sabotage-the-benefits-of-exercise.html">One study</a> even found that after 4 days of mostly sitting with no exercise, a 1 hour bout of vigorous exercise failed to improve the body's metabolic response. Some may find it difficult to incorporate more frequent bouts of exercise, and so, active workstations have become a way to exercise while working.<br />
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Investigators compared the benefits of standing, treadmill, and cycling workstations. Results showed that all of these active workstations contributed to short-term productivity benefits, and cycling stations enabled workers to process simple tasks more quickly. <br />
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Using treadmill workstations boosted upper-body muscular activity more than standing desks or cycling, however, the treadmill activity affected keyboarding motor skills. Both cycling and treadmill stations improved heart rate and energy expenditure, increased alertness and reduced boredom more than standing stations; however, cycling setups improved task-processing speeds the most.<br />
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"Ultimately workers and corporations should be able to critically examine the benefits and limitations of each type of workstation and determine which is most appropriate for worker's specific needs and tasks," researchers reported. <br />
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<a href="https://oem.bmj.com/content/76/5/281">Full Article </a><br />
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Do you have any experience with any of these workstations or other workplace ergonomic aids?Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-3092920052008171612019-08-12T00:00:00.000-07:002019-08-12T00:00:00.377-07:00Protein and VegetablesI'd like to share a quick, easy, and healthy recipe! <br /><ol>
<li>Preheat oven to 400.</li>
<li>Start with whatever vegetables you have, cut them up and put them into a casserole dish. I used broccoli, red potatoes, and onions. I find that if they're still wet from washing, it adds to the steaminess.</li>
<li>Drizzle some oil, and swirl them around to keep from sticking to the pan. I usually use an avocado oil, or if I'm feeling festive, olive oil with rosemary.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7VxOrEhpnWWHdixkj88GHlb24C7931jyBegW4dftEyR6f_vtY5b87goJExaOqXqzO_YL-I6DT52zUrBGonidfkDDdS1kcGat0JOqKiQu5J-4IY1ro_V73Amxj8V2gvQD4gI31lx_WQbC6/s1600/20190614_174806.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7VxOrEhpnWWHdixkj88GHlb24C7931jyBegW4dftEyR6f_vtY5b87goJExaOqXqzO_YL-I6DT52zUrBGonidfkDDdS1kcGat0JOqKiQu5J-4IY1ro_V73Amxj8V2gvQD4gI31lx_WQbC6/s320/20190614_174806.jpg" /></a></li>
<li>Throw the meat on top. Here I used salmon fillets as an example, but make sure you take them out of the plastic wrap first. I made the veggies to pair with other leftover meat, so didn't end up roasting the salmon. Most meats or meat alternatives would probably work in this recipe.</li>
<li>Cover with aluminum foil and roast until you can start to smell it, check and decide how well you want it done. Depending on the size of the veggie bits, and the type of meat, this is usually between 20 and 30 minutes for me and my oven.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhxsblo4P8UQgPMXbAwR_itgN3j1RSo2R12josKllm5wmKYynpLtHJF_95C6B-AAO55U72JklaqJCRiRKuWPaAgIJCWxPVatFhBcMlD0wqgL7c-pjJ90_lirIZnqfWKmv96ZZxmpiGTC31/s1600/20190614_174835.jpg"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhxsblo4P8UQgPMXbAwR_itgN3j1RSo2R12josKllm5wmKYynpLtHJF_95C6B-AAO55U72JklaqJCRiRKuWPaAgIJCWxPVatFhBcMlD0wqgL7c-pjJ90_lirIZnqfWKmv96ZZxmpiGTC31/s320/20190614_174835.jpg" /></a></li>
<li>The above example usually means 4 meals for me, so have some tupperwares on hand for leftovers and remember to reuse or recycle the aluminum foil.</li>
</ol>
What are some of your favorite easy, healthy recipes?Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-91166806906567478002019-08-11T23:55:00.002-07:002019-08-11T23:55:29.258-07:00Local Food Regulations: Good or Bad?Like them or hate them, soda taxes are proving effective at curbing intake of sugary drinks. After the city of Berkeley, California, implemented a penny-per-ounce soda tax in 2014, consumption of sweetened drinks, including soda and energy drinks, plummeted by 21% in lower income neighborhoods. Three years later, city-polled residents reported drinking 52% fewer of these beverages than they did before the tax passed. On the flipside, water consumption rose by an average of 29% over the 3-year period. <a href="https://ajph.aphapublications.org/doi/10.2105/AJPH.2019.304971">https://ajph.aphapublications.org/doi/10.2105/AJPH.2019.304971</a><br /><br />In another example of nutrition policy, New York City enacted a much-publicized ban on trans fats in restaurants in 2006. A separate study has now shown that the policy had definitively positive health benefits by causing trans-fatty-acid levels in the blood of New York City residents to fall by slightly more than half in the years after the ban and before a nationwide cutoff came into effect in 2018. Notably, people who ate out more often saw more impressive results, with blood lipid levels dropping by about 62%. <a href="https://ajph.aphapublications.org/doi/10.2105/AJPH.2018.304930">https://ajph.aphapublications.org/doi/10.2105/AJPH.2018.304930</a><br /><br />Do you favor government regulations that aim to improve the diets and health of Americans? Do you consider such policies signs of a nanny state and think we should focus on self-regulation of dietary habits? Are there more effective ways than levying taxes and banning certain ingredients to improve what people eat and drink? <br /><br />Objectively, I feel more comfortable with policies such as the soda tax than I do an with a ban, although I agree that both are beneficial. However, the research against trans fats has been so overwhelming that trans fats have been banned in all US food products since 2018. In this case, I fully agree with it.Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-15303535736397955932019-06-21T12:31:00.002-07:002019-06-21T12:31:28.330-07:00New BOSU Balance Trainers!You may have noticed that we have recently received the newest generation of BOSU trainers at Fit Carmel Mountain. With this purchase, Fit Downtown hosted a BOSU continuing education class for the training staff this past weekend. The new BOSU balance trainers look a little different, but are essentially the same. The BOSU® NexGen™ Balance Trainer features a textured dome surface that significantly increases the functionality. The quadrants and channels help with hand and foot positioning as well as cueing. We learned several different exercise progressions and regressions as well as how to modify the exercise by using tempo, complexity, balance, range, and volume. The biggest surprise for me was that stepping onto the BOSU and doing lower body exercises with the round side up (as pictured below) was more challenging than with the flat side up. <br /><br />Please speak with me if you'd like a refresher on BOSU exercises to incorporate into your workouts. These balance trainers have been in fitness centers for a long time and yet, I had forgotten many of the exercise possibilities. <br /><br />I'd also like to remind you of the June Monthly Fitness Challenge! Complete as many Squats to a Box in 2mins as you can. This is with a barbell placed on your back weighing 50% of body weight for women and 70% of body weight for men. Prizes are a free month of membership or a free personal training session. Make sure you have me or another employee witness!<br /><div class="separator" style="clear: both; text-align: center;">
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Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-10396289594427439342019-05-22T20:13:00.000-07:002019-05-22T20:13:00.809-07:00"Exercise Snacks"I've long heard that exercising before a big meal is beneficial because of the metabolic boost we get from exercise. This has now been shown to have added benefits for people with type 2 diabetes, and those with insulin resistance. While a 30-minute workout before each and every meal is daunting, "exercise snacking" takes a lot less time. An exercise snack is a short, intense bout of exercise, shortly before a meal, that can quickly add glucose-storage capacity in muscle tissue and increase insulin response. <br /><br />How does it work? The "snack" primes muscle tissue to the effect of insulin. A research paper from 2014 looked into the effects of six 1-minute bouts of incline walking a half-hour before each meal. The study found that brief, intense "exercise snacks" before main meals are a time-efficient and effective approach to improving glycemic control for people with insulin resistance. Researchers also found that these short bouts were as efficient as 30 minutes of activity at a moderate intensity. <br /><br />These 6 x 1 minute bouts of intense exercise can be performed in 10 minutes (including rest). The greatest benefit came from doing this before every meal. Since I don't have a treadmill at home, my "exercise snack" would be 6 x 1 minute of high knees, before dinner. What would be an appropriate exercise snack for you and how could you implement it into your day<br /><br /><a href="http://www.siditalia.it/images/journalclub/exercise_snacks_before_meals_Diabetologia_2014.pdf">Full Article</a>Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-53691555624830761692019-05-22T20:08:00.000-07:002019-05-22T20:11:46.597-07:00Nutrition Hacks<div class="separator" style="clear: both; text-align: left;">
By now, we know that restrictive meal plans can be difficult to maintain long term. The key to losing weight is to reframe the diet mentality toward healthful living and better nutrition. Here are some tips:</div>
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<b>Use the Hunger Scale for More Intuitive Eating</b><br />
You may have heard about intuitive eating from one of my earlier emails. Intuitive eating means consuming when hungry, stopping when full and not restricting certain types of food. The goal is to stay in the middle of the scale, starting to eat at 3-4 and stopping at 5-6. Routinely overeating to extreme measures makes it more difficult to recognize feelings of fullness in the future. <br />
<img height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm30qS4Ww34S0k1QKiDg4G4Wb6oyrWRrZYN6VFSs_xIQQAsU1DpvI6kxFveYfbZrmMXOxZDtFuUeI_UCT4snbMZA13t48Qw-7mvA5ST7xxUkrjq92DSOimp2NhdU9KEbFjY4WRtjzzJ4aP/s400/download.jpg" width="400" /><br />
<b>Make Sure the Calories are "Worth It"</b><br />
Do you really love dessert? Then we can work together to devise a plan to eat dessert while maintaining a healthy eating plan overall. Before eating a not-so-healthy food, ask yourself, "Is this worth it?" You may decide you don't enjoy eating the food, so the calories are not worth it. This tip is especially useful at holidays and parties.<br />
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<b>Don't Drink Your Calories</b><br />
Beverages are problematic because they do not produce the fullness feeling we get from food that requires chewing. Keep in mind that milkshakes, sodas, and Frappucinos aren't the only sugar-rich offenders. Many smoothies, juices, teas, protein drinks and kombucha beverages may seem healthy, but upon closer inspection, prove to be calorie-dense and full of added sugar. <br />
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<b>Eat What you Love, but Add more Vegetables and Fruits</b><br />
Fruits and vegetables are the real "superfoods". A way to increase your consumption is to chop after you shop. After grocery shopping, spend 15 minutes prepping your veggies and fruits, or buy pre-chopped produce. And don't forget that frozen fruits and vegetables are flash-frozen almost immediately after harvest, which locks in nutrients, keeps them from degrading, and require no prep before heating. <br /><br />
<b>Flip the Ingredients</b><br />
Rethink the proportions of the foods you eat instead of giving up foods altogether:<br />
<ul>
<li>Instead of eating ice cream topped with a spoonful of fruit, eat a bowl of fruit topped with a spoonful of ice cream. </li>
<li>Rather than filling a dinner plate with steak and potatoes and a side of spinach, eat a large spinach salad with sliced steak and potato chunks.</li>
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Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-185260305088589842019-04-04T10:17:00.003-07:002019-04-04T10:19:51.253-07:00Fiber May Help Improve DepressionLifting a your spirits might be as easy as adding more beans and other fiber-rich foods to your plate. A <a href="https://www.sciencedirect.com/science/article/pii/S0899900718301060?via%3Dihub">2018 study</a> found that people who reported eating the most fiber overall (including from cereal grains, vegetables, and fruits) had fewer depressive symptoms. The data came from 16,807 American adults enrolled in the National Health and Nutrition Examination Survey (NHANES).<br />
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The study suggests that consuming at least 21 grams of fiber daily is the magic mark for reducing depression risk, Americans typically eat only about 15-18g. This mood-boosting benefit could come from fiber-rich foods providing an arsenal of vitamins, minerals, and antioxidants that improve brain function. Dietary fiber can also improve microorganisms in our gut, and a growing body of research suggests that this gut biome may play a role in brain health. <br />
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Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-82010071493956214472019-02-19T08:50:00.002-08:002019-02-19T08:50:33.685-08:00Moderate-Intensity Exercise Boosts Calorie Burning for an Entire DayExciting news that may give you a convincing reason to do a moderate-intensity workout on days when you're tempted to skip! Previous research had only shown high intensity exercise to increase resting energy expenditure post-exercise. A 2017 study has shown that energy expenditure increased for at least 22 hours after bouts of moderate-intensity (50% peak) exercise, leading to an additional 64 (+/-119) calories burned per day. Resting energy expenditure increased 103 (+/-137) calories per day for high-intensity exercise (84% peak). This doesn't include the contribution of calories burned during the actual exercise.<br /><br />The study authors had adjusted caloric intake to achieve energy balance; they believe this design difference isolated the exercise's specific effects on energy expenditure. Potential mechanisms underlying the extra calorie burning include increases in fight-or-flight system stimulation and muscle damage repair following exercise. <br /><br /><a href="https://europepmc.org/abstract/med/28737531">Full Article</a>Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-44312910621461232302019-01-29T08:24:00.001-08:002019-01-29T08:24:02.993-08:00Full Fat Dairy Makes a ComebackAn ever-expanding pile of research papers is challenging the idea that we need to avoid full-fat varieties of dairy products like yogurt and milk. There may be no need to settle for fat-free versions that could be less satisfying: For instance, a new study published in <a href="https://academic.oup.com/ajcn/article-abstract/108/4/667/5071782"><i>The American Journal of Clinical Nutrition</i></a> involving more that 2,900 US seniors aged 65 and above found that whole-fat dairy consumption appears to do little harm when it comes to cardiovascular disease. <br /><br />Scientists came to this conclusion by measuring blood levels of three fatty acids found in dairy products--including trans-palmitoleic acids related to heart disease and all-cause mortality--at the beginning of the study period in 1992 and then again at years 6 and 13. Not only were none of the fats sourced from dairy significantly associated with death, but one type (heptadecanoic fatty acid) was linked to <i>lower</i> rates of cardiovascular disease mortality.<br /><br />This drives home the point that higher-fat foods like cheese need not be banished from our diets as long as we practice some degree of portion control. There are no guidelines stating that we should have <i>no</i> saturated fat in our diets. We just need to cap it at a certain level (the Dietary Guidelines for Americans suggest that saturated fats account for less that 10% of total daily calories). This research should give pause to people replacing plain, whole-fat yogurt with a flavored, fat-free type--that may be loaded with added sugars--to avoid high fat content. <br /><br />As a Bulgarian, plain full-fat yogurt is a regular part of my diet. I like to mix it up with a little oatmeal and walnuts for breakfast. How do you like to consume your dairy?<div class="separator" style="clear: both; text-align: center;">
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Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-90164332411113287092019-01-05T16:12:00.001-08:002019-01-05T16:13:55.024-08:00Freezing, Pulsing, and FloatingWhile regular exercise and healthy eating are the most important things we can do to stay healthy, therapeutic treatments that can also be helpful. You have likely heard of acupuncture, chiropractic, and massage therapy. They have received greater validation in recent years and are sometimes even covered by medical insurance. Some newer treatments have come on the horizon lately, and I've been lucky to give them a try. Here's what I thought:<br />
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<b>Cryotherapy</b><br />
Whole Body Cryotherapy (WBC) stimulates the body’s natural healing abilities through exposure to extreme cold. While originally developed as a treatment for rheumatoid arthritics, it has recently gained popularity among professional athletes and celebrities. I tried cryotherapy twice with <a href="http://gocryosd.com/">GoCryo</a>, a mobile van which comes to Fit periodically. To prepare, I changed into a bathrobe and put on gloves and socks, all of which they provide. Then I stepped into a shower stall shaped freezer for 3 minutes while it got down to below freezing temperatures. It was very cold and while I did feel greater energy the rest of the day, I unfortunately did not notice much improvement in alleviating my rheumatoid arthritis symptoms. However, perhaps I would see better results with more regular "freezing," as others have. <a href="http://gocryosd.com/">GoCryo</a> offers Fit members a 20% discount. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5Ve3J4rIMHSfkJHC8cEJJuW8iDohqFG4sN1gtgxCjBoVsF61-Sr8TPP1wXM4ErfG8Ggpbu0z8zZVQx-uOqzBNK8JY3ONaIqlYeKzTndYKtAe6BNwIak4RH2SDAhWdTSoMYJXIajv2B75n/s1600/20170215_160716.jpg"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5Ve3J4rIMHSfkJHC8cEJJuW8iDohqFG4sN1gtgxCjBoVsF61-Sr8TPP1wXM4ErfG8Ggpbu0z8zZVQx-uOqzBNK8JY3ONaIqlYeKzTndYKtAe6BNwIak4RH2SDAhWdTSoMYJXIajv2B75n/s320/20170215_160716.jpg" width="212" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-75Hth0Dp_9qNuguk1FGtoeEXzvYUae_WRbkALIKbvlPvkzReo1A8pRGUDDnHRL3TGLnZlGJ2hTg69rlQJltVjSk0dRQoK5GdXajbURy7goZY1aBcmmTTSRqJulNsCEuuSZejUBIgiFaw/s1600/20170215_161100.jpg"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-75Hth0Dp_9qNuguk1FGtoeEXzvYUae_WRbkALIKbvlPvkzReo1A8pRGUDDnHRL3TGLnZlGJ2hTg69rlQJltVjSk0dRQoK5GdXajbURy7goZY1aBcmmTTSRqJulNsCEuuSZejUBIgiFaw/s200/20170215_161100.jpg" width="165" /></a><br />
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<b>PEMF: Pulsed Electromagnetic Field Therapy</b><br />
This process involves directing strong, pulsed energy waves toward damaged or injured areas of your body. The electromagnetic pulse stimulates cellular equilibrium/recharge, and greater circulation. Each pulse creates micro-tears at weak points at cellular levels which stimulate natural healing and strengthening. The resulting effects can include faster healing, decreased inflammation, pain relief, greater range of motion, etc. After my second 1hr treatment at <a href="https://bio-tique.com/">Bio-tique</a> in Poway, I noticed less pain and swelling in my joints. I now go once or twice a week and spend 30 minutes getting the "whole-body" electromagnetic treatment (as pictured below) and then another 30 minutes just focusing on the swollen joints in my hands. <a href="https://bio-tique.com/">Bio-tique</a> also offers infrared sauna and genetic testing. Fit members receive a 20% discount, but you can get your first treatment for free if you mention my name. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixQZdHfBmF9qkwaUk46oMI7_UZWvom-nlRcE_eetOK4tHPt-nBdyz9xqsgz1npAINOZ9ayqiK8NfNZkmMYhc1pupcGrKiH42dJwEU2hpsF4c9HQv1OqctmRJ_MSOOwgrSQwC8nGHbpEICn/s1600/IMG_6734.jpg"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixQZdHfBmF9qkwaUk46oMI7_UZWvom-nlRcE_eetOK4tHPt-nBdyz9xqsgz1npAINOZ9ayqiK8NfNZkmMYhc1pupcGrKiH42dJwEU2hpsF4c9HQv1OqctmRJ_MSOOwgrSQwC8nGHbpEICn/s400/IMG_6734.jpg" width="400" /></a><br />
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<b>Float Therapy</b><br />
Floating is an experience of total relaxation in your own personal, weightless environment where all five of your senses are free from external stimuli.<br />
This is achieved by soaking in the purified mineral rich Epsom Salt water, breathing the highly filtered air of the ‘float’ environment, and removing all external stimuli that stress the mind. I tried this out at <a href="https://www.flotsd.com/">flot</a> in downtown San Diego. After checking in, I showered and entered the sensory deprivation tank, where I floated for the next hour. I don't have much experience with meditation, and perhaps this is why I didn't enjoy the floating experience that much. I felt restless and ended up with stiffer joints than when I went in. However, if meditation and contemplation is your thing, you'd probably enjoy it. <a href="https://www.flotsd.com/">flot</a> gives Fit members 25% off. <br />
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Have you tried out any of these therapeutic modalities or any others? I'd love to hear about your experiences.<br />
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Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-44922791779974117162019-01-05T16:05:00.000-08:002019-01-05T16:05:02.264-08:00Portion Size DistortionBallooning portion sizes are considered a major player in the startling rise in obesity rates in recent decades, but current research points to evidence that we can turn this around. <br /><br />A study in the April edition of the American Journal of Clinical Nutrition showed that exposure to smaller portions can recalibrate people's perception of how much is enough. In the first of the experiments, volunteers randomly ate either larger (440 calorie) or smaller (220 calorie) portions of the same quiche-and-salad meal. In the second experiment, a day later, volunteers could eat as much of that same food as they pleased. A week later, they were asked about their portion size preferences. <br /><br />The scientists found that eating a smaller portion of food during the first experiment led to people consuming less of the food the next day. They also showed a tendency to feel satisfied with smaller portions a week later. The findings suggest that reducing portion sizes for packages and restaurant food could lead us to consider these new sizes "normal" and, in turn, help put the brakes on excess consumption. <br /><br />Do you find that your portion sizes increase over the winter in response to some larger holiday dinners? Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-63225853358188223622018-10-17T16:55:00.000-07:002018-10-17T16:55:18.323-07:00Free DEXA Scan!I had a DEXA scan done this past Saturday at the UCSD Bone School. Dual-Energy X-ray Absoptiometry is the gold standard to measure body composition (including body fat) and bone mineral density. You can learn more about DEXA here: EPARC, UC San Diego - Dual-energy X-ray Absorptiometry <a href="https://www.youtube.com/watch?v=UXN9pM8jtTw">https://www.youtube.com/watch?v=UXN9pM8jtTw</a> <br /><br />I'm looking forward to seeing my results and recommend you to get a scan if you're interested in finding out more about your bone health and body composition. Four different scans were performed: body composition, hip, lumbar, and forearm. The appointment is free through the DEXA school, as long as you have a letter of consent from your primary care physician. I was able to email the form to my doctor and pick it up from her receptionist. The appointments are only on the weekends and may take up to 90 minutes. You would receive your results 1-2 weeks after the scan. Call 858-822-7624 or email <a href="mailto:ucsdboneschool@gmail.com">ucsdboneschool@gmail.com</a> to schedule the free DEXA through the school. Please make sure to be there for this appointments as the school relies on your participation to assure graduation to the attending students!<div>
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Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-58866199948390130772018-10-04T12:34:00.002-07:002018-10-04T12:35:31.997-07:00Olympic Lifting WorkoutIf you're looking for a more advanced barbell workout, give this a try:<br />
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5 sets of 5 reps:<br />
Deadlift <br />
High pull <br />
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Back Squat Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-34865987524437896542018-09-13T13:44:00.003-07:002018-10-04T12:31:59.047-07:00Sleep: The Only True "Fix-All" of Health and PerformanceAfter my email 2 weeks ago summarising some of my favorite presentations at the Perform Better Functional Training Summit, a lot of you expressed interest in the Sleep presentation. <br />
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Brandon Marcello started the presentation by listing the order of operations to high performance:<br />
1. Sleep<br />
2. Nutrition<br />
3. Movement<br />
4. Performance<br />
5. Skill<br />
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He then stressed the importance of sleep and how fatigue, resulting from inadequate sleep, has a direct and measurable impact on reaction time, recovery, overall performance, and career longevity. Not having enough sleep leads to increased risk of injury and reduced pain threshold, greater susceptibility to sickness, reduced physical and psychological performance, reduced motivation, learning ability and memory, increase in anxiety, irritability and mistakes, increase in body fat percentage, reverting to old habits, and poor judgement of distance, speed, and and/or time. <br />
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Sleep facilitates an optimal level of waking function through alertness and ability to maintain focus and attention, cognitive performance (learning, memory, and creativity), mood, energy and motivation, control, coordination, and impulsiveness.<br />
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Having enough sleep every night allows us to reach deep sleep for a longer period of time. As you can see in the chart, we sleep much deeper after four hours of sleep than before. Having enough sleep improves motivation, recovery of muscle strength, sprint speeds, muscle glycogen, cortisol (stress) regulation, motor skill development, and memory consolidation. <br />
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<b>Sleep Debt</b><br />
Sleep Debt occurs when we don't have enough sleep. For example, if you need 8 hours and only slept 7 hours, you have 1 hour of sleep debt and need 9 hours of sleep the following night to "repay" that debt. Drowsiness after lunch is a red alert that you have sleep debt. You can also monitor your drowsiness after lunch to determine exactly how much sleep you need. You'll no longer feel drowsy if you have slept your needed hours of sleep a night. <br />
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<b>Sleep Studies</b><br />
A number of studies have shown increases in performance for students and athletes after increasing sleeping time. For example, after extending time in bed to 10hrs/night for several weeks, collegiate basketball players showed a 9% improvement in free throw shooting accuracy and a 9.2% improvement in 3 pt field goal shooting accuracy. Grade point averages improved 11% when cadets' sleep opportunity was expanded to from 6hr/night to 8hr/night. Another study showed that 24 year old healthy men who slept less than 5hrs/night for a week registered a 15% drop in testosterone. Yet another study found that there was an increase in your chances of catching a cold when you're not sleeping enough: When sleeping more than 7 hours, chances of catching a cold were 17.2%. When sleeping 5-6 hours, chances of catching a cold were 30%.<br />
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<b>Sleep and the Brain</b><br />
During sleep, the brain "bathes" itself in cerebrospinal fluid to get rid of waste products. The brain will also clean out toxic proteins, which can impair healthy aging of the brain, and cause brain-related diseases, such as Alzheimer's and other neurological disorders.<br />
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<b>Sleep/Nutrition Interaction</b><br />
Your sleep can influence what you eat and vice versa. Sleep deprivation alters the ability of the body to metabolize and store carbohydrates for recovery, as well as use them later. Individuals who are sleep deprived tend to crave carbohydrates. <br />
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<b>Sleep Strategies</b><br />
It is important to maintain the bedroom for sleep only. Be wary of "screen-time" an hour before going to bed, especially in the bedroom. Alertness is enhanced because the blight light emitted suppresses melatonin levels and also because the content presented is engaging and exciting. It helps to establish a bedtime routine. Here are some strategies: turn off all screens, take a hot shower, listen to relaxing music, stretch, lay out clothes for the next day, go to bed by 10:30pm, or read a relaxing book for 30-45 mins. A quiet and comfortable sleep environment is a dark room with temperature around 67F, unwanted sounds masked with a fan or other white-noise, and using ear plugs and sleep masks, if needed. Keep your biological clock in mind when you're planning your sleep:<br />
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<b>Sleep Supplementation</b><br />
There are many products on the market to help us sleep. It is generally not recommended to use any of these regularly, but they can help with sleep when used sporadically. Calcium, magnesium and zinc is one such mixture. Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. Melatonin can also be taken directly. However, since melatonin is a hormone, taking it regularly will down-regulate our own bodies' production of melatonin.<br />
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It seems the proof is there that sleep is an invaluable part of our health. I have been prioritizing my own sleep recently by modifying my work and exercise schedule to allow me enough time to wind down at the end of the day. Having enough sleep is difficult for me and something that I continue to put effort into. What sleep strategies have you found work for you?Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-76178209617739861092018-08-31T10:48:00.004-07:002018-10-04T12:29:58.325-07:00Perform Better Functional Training Summit 2018My first Functional Training Summit was in 2010. This year I decided to go back. The Summit is three days of lectures and hands-on opportunities in all aspects of training. This is a summary of some of the presentations I attended.<br />
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<b>Odd Position Strength Training</b>: Michol Dalcourt<br />
Dalcourt presented on the difference between muscular strength training (developing muscle force in a single plane of motion: bench press) and movement strength training (variable loading positions during multi-directional movement: Turkish Get-Up). I use both types of training in my programming, but would like to increase my knowledge base of the movement strength training exercises.<br />
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<b>Revamp Your Bootcamp</b>: Marc Lebert<br />
In this hands-on, I had an opportunity to use the Lebert Equalizer bars in many different ways. Some of you have already had a chance to try out some of the new moves.<br />
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<b>Sleep: The only True "Fix-All" of Health and Perfomance</b>: Brandon Marcello<br />
Despite having a PhD in nutrition, Marcello insisted that sleep is the most important factor in health and wellness, followed by nutrition and movement. He went over the results of having vs not-having enough sleep, sleep debt and how to repay it, and sleep myths.<br />
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<b>Unlocking Mobility: How to Create Flexibility that Lasts</b>: Greg Rose<br />
Greg Rose, a chiropractor, presented how to increase thoracic spine and hip mobility by combining pressure against a joint with deep breathing. <br />
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<b>The Ketogenic Diet: Right or Wrong?</b>: Robert Yang<br />
The keto diet, as it's most often applied, has the following macronutrient breakdown: 65% fat, 10% carbohydrates, 25% protein. While studies have shown that this diet is safe for general health, Yang advised that body type, adrenal health, response to dairy, gender, and exercise activity need to be considered before recommending it. <br />
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Which of these topics are you most interested in? I plan to go into more detail in future posts. Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-61299402521512529692018-08-08T13:14:00.003-07:002018-08-08T13:14:29.627-07:00Taking a Break from Exercise?It's officially August and high time for soaking up the best of what summer has to offer, including vacation, beach trips, and lazy summer days. The last thing many of us want to do when it's hot is work out, but an array of new research shows that reducing exercise due to circumstance or preference may have lasting negative effects on metabolism, insulin resistance, body composition, and much more.<br /><br />Whether the effects last depends on your age, your level of activity before the exercise "break," and the length of time your break endures. One study recently published in the <i>journal Diabetologia</i> sought to find out what happens when active men and women suddenly stop their habitual daily movement. To assess, researchers found 45 healthy, active adults and took various measures of their health before starting the experiment, first after 14 days of drastically reduced activity and once more after 14 days of increasing their normal active routines. Body composition, X-rays, magnetic resonance spectroscopy (an imaging technology complementary to MRIs), and multi-organ insulin sensitivity tests were run at each 14-day juncture.<br /><br />Before the study began, these people were walking more than their recommended 10,000 steps each day (though we know now that's variable in and of itself); during the restricted-movement phase, they took an average of 95 percent fewer steps and increased sedentary behavior by almost four hours daily. The bad news is that testing after the two-week sedentary phase revealed whole-body decreased insulin sensitivity; lower muscle mass; an increase in total body fat, liver fat, and "bad" LDL cholesterol; and lower cardiorespiratory levels of fitness across the board. The scientists who conducted the study called these "metabolic derangements"—yikes!<br /><br />The good news is that after participants go back to their habitual levels of movement and activity, these metabolic derangements were reversed. Don't have the time to work out? One of the best and most underrated ways to squeeze in a "workout" is through the NEAT technique, which stands for non-exercise activity thermogenesis. Taking the stairs, opting for a walking meeting, standing desks, or parking a little farther from the entrance of the grocery store are all good examples of NEAT. <br /><br />While we each need a different amount of exercise, and there are certainly times when your body could benefit from a few days off, a prolonged period without getting your normal amount of activity could have negative health effects, a reminder that consistency is key.<br /><br /><a href="https://www.ncbi.nlm.nih.gov/pubmed/29671031">Full Article</a>Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-12312489987675767592018-07-25T17:48:00.005-07:002018-07-25T17:49:16.242-07:00Circadian Rhythms and the Right Times to Feed OurselvesWe expend much time and effort focusing on the quality and quantity of food consumed. There's no question that switching out processed foods for whole, organic foods is key to good nutrition. So is paying attention to how much one eats. <br />
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But we don't place enough emphasis on the frequency and circadian timing of meals. Recent research investigated the role that our evolutionary body clock has on when we should eat. For most of human history, our lifestyles have followed a natural light/dark rhythm with most of our activity and food consumption occurring during daylight and not much other than sleep during darkness. <br />
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<b>Mouse Study</b><br />
Two groups of mice were fed a poor-quality, high-fat diet (akin to the typical American diet). Both groups received the same number of calories. One group ate whenever they wanted in 24 hours, while the other ate only during an 8hr window in sync with a mouse's circadian rhythm. Results:<br />
<b>8hr feeding time</b>: optimal body composition, motor coordination improved<br />
<b>24 hr feeding time</b>: overweight, diabetic, hyperinsulinemia (high insulin levels in the blood), fatty liver disease, inflammation<br />
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A follow up study found that the time-restricted mice remained lean and healthy, even when their feeding time was increased to a 9-12 hour window and they were allowed "weekend cheats." Halfway through the study, the unrestrained eaters were switched over to a 9-12hr feeding window and they began to shed the extra weight they had gained via non-time-restricted feeding.<br />
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<b>Human Advice</b><br />
Eating by our natural body clock means that consumption happens when the body is more efficient at breaking down foods. The metabolic system evolved to make fuel and energy available at specific times of the day. Once daylight fades into nighttime and feeding ends, we enter a unique alternative metabolic phase. In the nonfeeding state, the body's process of regeneration and repair begins. Cells recycle their contents to promote optimal health and prevent disease. Researchers found that 12- 16 hours of non-feeding reduces excess body fat while lowering levels of insulin and blood sugar. He also found that it's healthful for the body to impose the mild cellular stress of 12-16 hours of non-feeding, as it strengthens cells' ability to adapt and cope with more severe stresses like disease and aging. <br />
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The easiest and most basic plan is to feed within a 12 hour window, ideally in sync with the light/dark cycle. Increasing the nonfeeding time to anywhere between 12 and 16 hours enhances the health benefits of the regenerative period. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzg8_L2aLg1QK6WYUsoDgZ3jQ6qRkQmdqwOu0BHLJukjOZfgHRhIqQ2h8iR4uqroNfQho2PeMaOdqqnYuxDj_I0fYkpsTeD8U54-PkEXDNlcieiguFEIlOYmbJ948a9kuv0VbhFaMpRu7V/s1600/circadian.png"><img border="0" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzg8_L2aLg1QK6WYUsoDgZ3jQ6qRkQmdqwOu0BHLJukjOZfgHRhIqQ2h8iR4uqroNfQho2PeMaOdqqnYuxDj_I0fYkpsTeD8U54-PkEXDNlcieiguFEIlOYmbJ948a9kuv0VbhFaMpRu7V/s400/circadian.png" width="400" /></a><br />
<a href="http://www.ideafit.com/e/c/cqlUkQjBNInsNkbMPPjdwmMUBZvQYlJz">Full Article</a><br />
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What are some of your experiences with time restricted eating (sometimes called intermittent fasting)?Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-23409836181412353392018-07-05T11:46:00.003-07:002018-07-25T18:00:12.085-07:00IDEA Expo 2018The IDEA (International Dance Exercise Association) had its World Convention this past weekend in San Diego. I attended the Expo, which showcases new products in fitness equipment, supplements, and programs. There was a lot of equipment that used instability to focus on balance. <br />
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For example, this is a bar with suspended balls on either side. The balls are filled with water, so that as Luis does overhead presses or squats, the exercise becomes much more difficult and awkward if he is off center. There was another piece of equipment with steel balls inside a bar. If you tilt to one side, the bar becomes much more weighted on one side than the other.<br />
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Resistance bands were also popular in a lot of the exercise equipment. I'm using a piece of equipment called Frog Fitness. It's basically two axles with wheels on either side and resistance bands connecting the two axles. The demo guy had me do a leg press movement, a shoulder press movement, and a pike-like movement, all while prone and suspended over the "Frog."<br />
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In the supplement area, protein was the most popular. There was protein fizzy water, protein chips, egg white chips, protein cookies, protein coffee, protein desserts, and of course protein bars.<br />
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The Expo was a good opportunity to see the latest and greatest in the fitness industry. Expo passes are usually free, so I encourage you to check it out if you're interested next year. Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0tag:blogger.com,1999:blog-3023099992563313864.post-37781628222044692252018-06-21T11:11:00.003-07:002018-06-21T11:11:49.157-07:00Weight Watchers Free Teen Program: Good or Bad?As part of an effort to rebuild its brand as a health-and-wellness company rather than a diet brand (and to gain new loyal customers), Weight Watchers (WW) announced in February that it will start a free weight management program for teens this summer. Controversy erupted immediately among health professionals and the public. <br /><br />On one side, the unabating epidemic of childhood and adolescent obesity, with its related health risks, led some to applaud WW for filling a critical need. Others were alarmed at a "diet" targeting adolescents, a population vulnerable to disordered eating and body image concerns. <br /><br />"Weight Watchers intends to be a powerful partner for families in establishing healthy habits. During the summer of 2018, WW will offer free memberships to teenagers aged 13 to 17, helping the development of health habits at a critical life stage."<br /><br />Media reports on the program suggest WW and its critics agree that focusing on lifestyle--rather than weight--is the best way to help teens address the health risks of obesity and eating disorders. Much of the dispute may stem from old notions of "dieting" and from the company's name (weight and diet focused) rather than the program itself. <br /><br />When I was that age, I had an unhealthy relationship with food. After reading Nancy Clark's "Sports Nutrition," I created my own diet plan that was better (meaning less calories and zero fat) than that recommended in the book. My ideal eating day would consist of cereal for breakfast, followed by only eating fruits and vegetables the rest of the day. Of course this was ridiculous and unsustainable and I would often "binge" by not sticking to these unrealistic and unhealthy expectations. At the end of the day, my total calorie consumption must have been within an appropriate amount for me, but I didn't see it that way and would carry my guilt over "bingeing" into the rest of my teens. <br /><br />Perhaps WW will educate teens about smarter nutrition choices, and perhaps some teens will use the information to develop healthy eating habits. If it had been available to me as a teenager, I would have only used it to create my own twisted and unhealthy diet with the support of WW as an enabler. I did not have the maturity to look at my eating habits objectively and I don't know if other teens will. <br /><br />How do you feel about the WW teen program?Viktoria Brautigamhttp://www.blogger.com/profile/07278411056514387805noreply@blogger.com0