I’ve decided to come up with a bit of a theme based on different things that I’ve heard over the years and just wanted to make you aware of as one of your friendly staffers! So without anymore introduction, the first common mistake is….not setting or sticking with goals. Remind yourself of why you started working out here. You’ve noticed changes, no doubt, and perhaps with those changes your goals have changed. Did you communicate that to your trainer? Don’t forget that mind reading was not a part of our education. So let us know when your goals have changed, or give us a little refresher on what exactly you want to accomplish. It only helps us be more effective in programming your workouts, as well as increasing your likelihood for success! Be open, be honest, and most importantly, be ready to work!
Just Another Day @ The HIT Center
Tired of jogging on a treadmill, come check out the HIT Center in Mesa, Arizona for more than a twist on the typical cardio!
Click here:Brandon does crazy obstacle course
Lower Back Pain
Exercise to Relieve Lower Back Pain
Chronic lower back pain has become more and more apparent in the American population over recent decades. This trend can be attributed to a number of things, but one of the primary factors may be the tendency for our jobs in the workforce to become more sedentary as we age. There are many different companies that try to correct our posture by manufacturing chairs that are more ergonomic for the shape of the back, but this is not be the only type of intervention that will alleviate some of the problem. It has been proven that to decrease the severity of chronic lower back pain, one must engage in some activities that strengthen and lengthen these types of muscles.
There are two categories of lower back pain; the first is an actual slipping of the disks in the vertebrae, Spondylolithesis, the second being a degeneration of material until the nerves are actually being pinched, called Cervical Radiculopathy, which causes pain in the back that can radiate into the legs. Spondylolithesis is usually the result of some kind of injury or trauma that has occurred, though it may also arise from a genetic defect of the vertebrae allowing them to slip. The second type of back pain can result from the weakening of the muscles and tissues in and around the vertebra, which can no longer keep the back in a healthy position to keep it pain-free. If you believe that you have some type of lower back problem, the best thing to do is refer to a doctor and see what types of exercise they may recommend. It is not a good idea to engage in exercises that give you acute pain, but it may be a good thing to feel a slight discomfort while trying to strengthen these muscles. Strengthening the muscles of the back and torso is a great way to improve posture, especially for those who spend long days at the office. Additionally, continually sleeping in a strange position can also have detrimental effects on the lower back. WebMD has some good suggestions for how to sleep, and where you can improve your sleeping postures to relieve some of the back pain.
One of the best routes for relief from lower back pain may be from strengthening and stretching exercises. There have been many studies that look at what is the most effective treatment for the relief of this specific type of pain. The suggestions include at-home exercises, in-clinic exercises, and even motionless sitting or laying techniques. Most people would not know where to begin when it comes to exercising a body part that hurts, which is why it is beneficial to consult a doctor before any rigorous lower back exercises. Most of the treatments that left people to their own devices did not work as well as when therapists wrote an exercise prescription tailored specifically to their needs. These types of exercises could be done at home, or with a personal trainer like the ones at the H.I.T Centers of Mesa. Having an individualized workout regiment seemed to be the best intervention in reducing pain and increasing flexibility.
Although it may seem counterproductive to exercise when there is pain, sometimes it is the best remedy for the problem. Not only will strengthening the muscles help your back, it will most likely help relieve other non-physical stress, which is also incredibly beneficial when attempting to treat this type of lower back pain.
Jacob R
Functional Foods
Functional foods are an exciting new take on foods that you might already be eating. A functional food is a food that is eaten for benefits to cardiovascual health. You might already be eating things such as fruits and vegetables, but did you know that eating dark chocolate will actually lessen your likelihood for cardiovascular disease? And now you know that grabbing a handful of nuts is good not only for protein, but also for preventing heart attacks. These are foods that you might have around as a healthy snack option, but you also are keeping that heart as healthy as the day you were born. So enjoy that Hershey’s Dark Chocolate Kiss and let your loved ones know that you are doing it for your heart.
Have a heart (cardiac rehab)
A recent NY times article spoke about the new link that has been made between people who have had heart attacks and the frequency that they partcipate in cardiac rehabilitation. After a major cardiovascular event, people who partcipated more often in cardiac rehab sessions lived longer and had fewer re-occurences. What does this mean for those who have not had any sort of heart problems? It means that exercising frequently, in addition to dietary changes, can lead to a signifcantly lower chance of heart problems. Not only that, but your quality of life will be much higher. You will find that you have more energy, and will save money on your health care over the long haul.
http://newoldage.blogs.nytimes.com/2010/02/02/for-seniors-an-underused-heart-therapy-the-gym/
New Sugar Guidelines and 40 Negative Effects of Sugar
American Heart Association Issues First Ever Guidelines on Sugar Consumption
The American Heart Association (AHA) has published a set of guidelines related to sugar consumption. They address the amount of added sugar to America’s diet. Currently, the average American diet consists of nearly 22 tsp of added sugar per day, roughly 355 calories. The AHA guidelines suggest that women not consume more than 6 tsp (approx. 25 grams and 100 calories) of added sugar per day while men not consume more than 9 tsp (approx. 37.5 grams and 150 calories).
While most people are familiar with added sugar as the white table sugar (sucrose) that gets scooped into coffee, one problem with adherence to these guidelines is the lack of general knowledge about what else constitutes “added sugar.” Some of the common added sugars include: corn syrup, dextrose, corn sweetener, maltose, malt syrup, glucose, molasses, sucrose, syrup, and high fructose corn syrup. These ingredients are commonly found in candies, cakes, cookies, and soft drinks. Other sugars, the naturally occurring ones such as fructose and lactose, can be found in fruit and dairy products.
Sugar can be linked to heart disease. “Although added sugar is not directly linked to heart disease, it is associated with risk factors such as obesity, high blood pressure, high levels of triglycerides, and high levels of C-reactive protein, which has been linked to oxidative stress and inflammation,” said Linda Van Horn, a registered dietitian and chair of the AHA’s Nutrition Committee. When you compare common foods containing added sugar with naturally occurring sugary foods such as fruits or dairy products, the nutritional value of those latter foods is evident in the fact that they contain calcium, protein, vitamin D, and phytonutrients.
Sugar is a primary preservative and can be found in surprising quantities in what most would presume are non-sugary foods. For instance, most packages of macaroni and cheese contain more than 15% sugar, which explains why it can stay on the shelf for two years and still be edible and why kids like it. Simple sugars combine with processed carbs encourage hyperinsulinemia which is associated with fat storage and increased risk for obesity and then consequently diabetes.
40 Negative Effects of Sugar:
1. Sugar can suppress the immune system.
2. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
3. Sugar produces a rise in triglycerides, a leading cause of heart disease.
4. Sugar contributes to the reduction in defense against bacterial infection.
5. Sugar can cause kidney damage.
6. Sugar reduces high density lipoproteins (good cholesterol).
7. Sugar leads to cancer of the breast, ovaries, intestines, prostate and rectum.
8. Sugar consumption is the top cause of type II diabetes, as it increases levels of glucose and insulin.
9. Sugar interferes with absorption of calcium and magnesium.
10. Sugar weakens eyesight and can cause cataracts.
11. Sugar can cause hypoglycemia (low blood sugar levels).
12. Sugar can produce an acidic stomach.
13. Sugar malabsorption is frequent in patients with functional bowel disease.
14. Sugar consumption can cause aging.
15. Sugar consumption is the top cause of tooth decay.
16. Sugar use cause overeating and therefore contributes to obesity.
17. High intake increases risk of Crohn’s Disease and ulcerative colitis.
18. Sugar can cause changes associated with gastric or duodenal ulcers.
19. Sugar can cause arthritis.
20. Sugar can cause asthma.
21. Sugar can cause yeast infections.
22. Sugar can cause gallstones to form.
23. Sugar can cause appendicitis.
24. Sugar can cause multiple sclerosis.
25. Sugar can cause hemorrhoids.
26. Sugar can cause varicose veins.
27. Sugar can elevate glucose and insulin responses in oral contraceptive users.
28. Sugar can contribute to osteoporosis.
29. Sugar can cause periodontal disease and contributes to saliva acidity.
30. Sugar can cause a decrease in insulin sensitivity and glucose tolerance.
31. Sugar can decrease growth hormone.
32. Sugar can increase the systolic blood pressure.
33. Sugar can cause drowsiness and decreased activity in children.
34. Sugar can cause migraine headaches.
35. Sugar can interfere with the absorption of protein.
36. Sugar causes food allergies.
37. Sugar can cause toxemia during pregnancy.
38. Sugar can contribute to eczema in children.
39. Sugar can cause emphysema.
40. Sugar can promote an elevation of low density proteins (LDL).
Great Tilapia and Catfish Recipe
While I am uploading my favorite recipes, I wanted to share this one. We have fish several times a week so adding different ingredients really spices it up! Enjoy!
Ingredients:
Tilapia or Catfish Filets
SPICES- all dashes and added to taste:
Lite Soy Sauce
Black Pepper
Garlic Powder
Cumin
Oregano
Paprika
Sriracha Chili Sauce (one line down the center of the filet)
Directions:
Put filets in tinfoil and add spices to both sides of the fish. Wrap them up and cook on grill until fish is fully cooked (usually only takes 6 min total but our grill is very hot!)
This dish goes very well with grilled zucchini and/or asparagus spears. Make sure to let me know what you think! Or, if you have a favorite recipe you want to share with me, I would love to hear it!!
Strawberry Smoothie Recipe
I want to share my favorite pre and post workout snack. I make this shake before I go and workout. I have half pre-workout, put it in the freezer and then have the other half post workout. Try it- it’s amazing and HEALTHY!
Ingredients:
1/2 cup Almond MIlk
1/2 cup Plain, Non-fat Yogurt (optional)
1 cup Frozen Strawberries
2 scoops Chocolate or Vanilla Whey Protein
Directions:
Mix all ingredients into a Magic Bullet (or Blender) and make sure to blend until creamy texture. For thicker shake- just add more frozen strawberries.
Nutritional Information:
WITH YOGURT:
325 calories, 22g carbs, 47g protein, 1.5g fat
WITHOUT YOGURT:
270 calories, 14g carbs, 41.5g protein, 1.5g fat
