Friday, August 31, 2012

September Health Questionnaire

Answers will be posted on September 15th

1.       What are the benefits of varying your exercise workout routine?
A.      Prevent boredom associated with doing the same thing
B.      Avoid or delay reaching a plateau in performance and results
C.      All of the above
D.      None of the above

2.       VO2 Max is defined as reaching a point at which oxygen intake cannot increase, even though more work is being performed?
A.      True
B.      False

3.       Why is warming up before exercising important?
A.      Increase body temperature
B.      Increase blood flow to the heart
C.      Increase blood flow to the working muscles
D.      Decrease the viscosity of the muscle
E.       All of the above

4.       Training your abdominal muscles every day is ok?
A.      True
B.      False

5.       Which one of the following caloric conversions is Incorrect?
A.      1 gram of fat = 9 calories
B.      1 gram of protein = 4 calories
C.      1 gram of carbohydrate = 7 calories
D.      1 gram of alcohol = 7 calories

6.       How many calories of protein would you consume if you ate 2 servings of a food that contained 7 grams of protein per serving?
A.      14
B.      28
C.      56
D.      98

7.        Eating too much protein (in excess of one’s needs), will be converted to and stored  as fat,  and can lead to possible dehydration?
A.      True
B.      False

8.        How many calories does muscle tissue burn per pound per day?
A.      2-3
B.      3-4
C.      5-8
D.      7-10

9.       Low-intensity (40-70% of VO2 Max) exercise can help reduce hypertension?
A.      True
B.      False

10.   When traveling to a hot environment (95+ degrees), how long does it take the average healthy person to acclimate to the heat?
A.      2-3 days
B.      5-8 days
C.      10-14 days
D.      14-17 days

11.   Can weight training help to increase bone mass?
A.      Yes
B.      No

12.   Drinking coffee 1 hour prior to a workout has been shown to increase upper body strength in resistance-trained men?
A.      True
B.      False

13.   Which of the following is the best exercise format for getting rid of belly fat?
A.      Slow and steady activity
B.      Intervals
C.      All of the above
D.      None of the above

14.   What is the reason most people gain weight as they get older?
A.      Gravity
B.      Slower metabolism
C.      Genetics
D.      Sleep longer

15.   Which of the following is NOT a source of the mineral Beta-Carotene?
A.      Spinach
B.      Carrots
C.      Apricots
D.      Apple

Saturday, August 25, 2012

Weekend Workout #14

Today's workout will consist of Supersets (repeating 2 exercises back to back without any rest).  I will pair a  few exercises together that work different muscle groups to allow one to recover while you work the other.  This is a great way to design a workout if you are short on time, or want to maximize your workout time.

As with most of my weekend workouts, no equipment is needed, just some water to drink, and a good attitude.

Warm up for 10-15 minutes with east jogging and some jumping jacks.  If you don't like to or are avoiding weight bearing exercises, you can do squats, lunges (forward and side), and any other exercises to help warm the body/muscles, increase blood flow, and increase elasticity in the muscles.

Beginners - Aim to complete 6-10 reps for each exercises and 15 sec for timed exercises - 2 sets
Intermediate - Aim to complete 8-12 reps for each exercises and 30 sec for timed exercises - 2-4 sets
Advanced - Aim to complete 12-20 reps for each exercise and 45 sec for timed exercises - 3-5 sets

Perform each pairing of exercises for number of sets listed above, with no rest between exercises and 1 minute rest between each pairing.  Make sure to drink periodically to stay hydrated, especially if working out outdoors during the hot part of the day.

Push ups
Split squat lunges -  (in a lunge position, drop hips towards the ground and rise back up. repeat for # of reps)

Burpees (with or without push up) - (timed)
Side plank (both sides) (timed)

Jump Squat
Tricep dips (off bench or table) - feet on ground, hands on bench or table, lower upper body down and up

Cool down with an easy jog and some stretching or a walk and some stretching.  Hold each stretch for at least 10 sec.

Thursday, August 23, 2012

To improve health, eat colorful foods

I won't go into a long and boring story about eating fruits and vegetables, but I want to stress the importance of colorful foods in your diet.  Eating colorful foods helps to provide the vitamins, minerals, and antioxidants your body needs.

Below is a list of colorful foods that can provide those needed vitamins, minerals and antioxidants.  This list was copied from the Core Performance website

Colorful Foods by the Numbers

Eating three colors each night at dinner will add up to over 500 servings of vegetables over 6 months.

Red Foods

Packed with phytochemicals like lycopene and anthocyanins, red foods help increase heart and circulatory health, improve memory, support urinary tract health, and decrease the risk of certain types of cancers. Try these red foods:
  • Cherries – This delicious fruit is high in antioxidants that have been shown to protect against heart disease, diabetes, and arthritis. A rich source of antioxidants, tart cherries also help reduce inflammation in the body and relieve pain from gout and arthritis.
  • Cranberries – High in antioxidants and proanthocyanidins, cranberries have been shown to prevent bacteria from adhering to the urinary tract wall and reduce inflammation in the body.
  • Red bell peppers – Bell peppers are low in calories and fat and high in vitamin C and fiber. Eating bell peppers has been linked to increased immunity, improved digestion, lower cholesterol, and a decreased risk of colon cancer.
  • Tomatoes – High in the antioxidant lycopene, tomatoes have been shown to help reduce damage to our cells and decrease the risk of cardiovascular disease and diabetes.
  • Beets – This low calorie veggie is high in fiber, folate, and vitamins A, C, and K. Beets have been shown to optimize digestive health, decrease inflammation, and help fight heart disease.

Other Red Foods

Other delicious red foods include strawberries, raspberries, watermelon, pink grapefruit, pomegranate, red kidney beans, red apples, red grapes, red pears, radishes, radicchio, red onions, red potatoes, and rhubarb.

Orange Foods

Orange foods are high in antioxidants such as vitamin C, carotenoids, and bioflavonoids. Eating orange foods has been linked to skin and eye health, increased immunity, decreased risk of cancer, and a healthy heart. A few of our favorite orange foods include:
  • Carrots – Carrots are high in vitamin A, which helps maintain the integrity of the skin, and beta carotene, which has been associated with boosting the immune system and potentially reducing the chances of skin cancer.
  • Oranges – This fruit is high in vitamin A and C, which has been linked to increased immunity, heart health, and healthier skin. Also high in magnesium and fiber, oranges can help strengthen bones and improve digestion.
  • Sweet potatoes – Often touted as one of the healthiest veggies we can eat, sweet potatoes are high in fiber, vitamins A and C, iron, and antioxidants. Eating sweet potatoes has been shown to promote healthy skin, increased immunity, and a decreased risk of cancer.
  • Peaches – High in vitamin A, C, E, K, and fiber, peaches have been shown to help prevent cellular damage, promote healthier digestion, reduce inflammation in the body, and help reduce your risk of cancer.

Other Orange Foods

A few other orange foods to try include apricots, cantaloupe, Cape gooseberries, golden kiwifruit, mangoes, nectarines, papayas, persimmons, tangerines, butternut squash, and rutabagas.

Yellow Foods

Pineapple, yellow peppers, corn, star fruit, and other yellow foods contain nutrients that promote good digestion and optimal brain function. High in alpha- and beta-carotenes, yellow foods have also been linked to increased immunity, a decreased risk of some cancers, and healthy eyes and skin. Grab these yellow foods on your next shopping trip:
  • Pineapple – Cholesterol and fat-free, pineapple is high in bromelain, an enzyme that helps regulate and neutralize body fluids and aids in digestion. Its high vitamin C content has also been linked to decrease in heart disease, cancer, cataracts, and stroke.
  • Yellow peppers – High in vitamin C and A, yellow peppers have been linked to increased immune system and healthy skin. Yellow peppers are also high in carotenoids, which help protect from heart disease.
  • Star fruit – Caramobla, or more commonly known as start fruit, is high in high in vitamin C and calcium. This fruit has been linked to increased immunity, bone health, and muscle contractions.

Other Yellow Foods

Try some of the other delicious yellow foods like yellow apples, yellow figs, grapefruit, golden kiwifruit, lemon, yellow pears, yellow watermelon, yellow beets, yellow tomatoes, and yellow winter squash.

Green Foods

Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles. Benefits include a lower risk of some cancers, improved eye health, rejuvenated musculature and bone, and strong teeth. Stock up on these healthy green foods:
  • Broccoli – High in calcium and iron, this veggie has been linked to stronger teeth, bones, and muscles, and a decreased risk of cancer.
  • Spinach – This leafy green is high in antioxidants and vitamin K, which helps strength bones.
  • Kiwi – Kiwi is high in folate, vitamin E, and glutathione, which all help decrease the risk of heart disease and promote optimal overall health.

Other Green Foods

Other healthy green foods include avocados, green apples, green grapes, honeydew, limes, pears, artichokes, arugula, asparagus, broccoflower, broccoli rabe, Brussels sprouts, Chinese cabbage, green beans, green cabbage, celery, chayote squash, cucumbers, endives, leafy greens, leeks, lettuce, green onions, green peppers, peas, snow peas, sugar snap peas, watercress, and zucchini.

Blue/Purple Foods

These colorful foods get their bright hue from anthocyanins, which have been linked with antioxidants and anti-aging properties in the body. Blue and purple foods help promote bone health, and have been shown to lower the risk of some cancers, improve memory, and increase urinary-tract health. The main benefit of blue and purple foods is increased circulation and microcirculation. A few of our favorite blue/purple foods are:
  • Blueberries – Blueberries are high in fiber (2.4 g per 2/3 cup), vitamin E and C, and antioxidants. Eating blueberries has been linked to improved cholesterol, increased urinary-tract health, and a boost in brain activity.
  • Blackberries – These nutrient-packed berries are high in fiber, vitamin K (promotes calcium absorption and bone health), and high in antioxidants that improve overall health. Research has also linked blackberries to increased immunity, improved heart health, lower cholesterol, and decreased cancer risk. 
  • Plums – Plums are high in vitamin B, which helps metabolize carbohydrates, proteins, and fat. High in vitamin K, plums also help promote bone health.
  • Eggplant – In addition to being high in fiber (8 percent of your daily needs), eggplant is also high in vitamin C, calcium, and phosphorus which promote strong bones and teeth.

Other Blue/Purple Foods

Other blue and purple foods to try are black currants, dried plums, elderberries, purple figs, purple grapes, raisins, purple asparagus, purple cabbage, purple carrots, black salsify, purple-fleshed potatoes, and purple Belgin endive.

White Foods

While many white foods are refined, like white bread and white rice, there are a lot of white foods that are packed with nutrients. White fruits and veggies have been linked to lower cholesterol, decreased blood pressure, and a lower risk of heart disease. The key benefit of white foods is increased immunity. Eating white foods helps enhance the immune system, the lymph systems, and aids in cellular recovery. Here are a few of our go-to white foods and their specific benefits:
  • Garlic – In the same family as chives and onions, this powerful, potent food has been linked to heart health and decreased cancer risk. Garlic also has anti-microbial compounds.
  • Onions – In addition to having powerful sulfur-bearing compounds that work as anti-microbial agents (similar to garlic), onions have also been shown to help lower blood sugar levels and improve heart health by lowering blood pressure and cholesterol. Onions are also high in the flavonoid quercetin, which has been linked to cell protection and slower tumor growth.
  • Cauliflower – High in powerful antioxidants such as manganese and vitamin C. One cup of cauliflower has 52 mg of vitamin C, compared to 64 mg in a medium orange. This healthy food has also been linked to increased immunity.

Other White Foods

A few other healthy white foods include ginger, turnips, and jicama, white corn, turnips, shallots, white potatoes, parsnips, mushrooms, kohlrabi, Jerusalem artichoke, white peaches, and white nectarines.

Wednesday, August 22, 2012

August Health Questionnaire Answers

Here are the answers form this months' Health Questionnaire.  How well do you think you did?  If you were a student in school and being graded, you would need at least 9 answers correct in order to pass (D).  The good thing is that you are not in school and this is only for fun and for your own knowledge.

Here are the answers:

1.  B
2.  B
3.  A
4.  B
5.  A
6.  C
7.  A
8.  C
9.  C
10. B
11. C
12. C
13. C
14. E
15. C

Thursday, August 9, 2012

Client success!!!

We've all seen the "before" and "after" photos of people who have successfully lost weight or bulked up with muscle.  I want to share one of my clients' success with you.  Her name is Cathy Baumiller, and not only is she a member of Anytime Fitness and a client of mine, she is also an Army National Guard Captain.

Cathy had approached me near the end of February about helping her with her goal of losing weight, increasing muscle in order to meet and exceed her Army PT Tests (push ups, sit ups, 2-mile run).  She would need to perform all of these exercises to a certain rep # and under a certain time limit.

"Before" front view

"Before" side view

When I did Cathy's initial Fitness Evaluation, she weighed 153lbs. and had a Body Fat % of 33.8%.  She also mentioned that she consumed beer on a regular basis (after all we do live in Central Oregon where the best micro-brews exists).  

"After" front view

"After" side view

After 4.5 months of training together, Cathy's weight is down to 142lbs and her Body Fat% is now an excellent 22.4%.  About 1 month ago she had one of her PT Tests and she informed me that she set personal records for all 3 exercises.  Along with her reduction in weight, strength gains, and reduced body fat%, Cathy's balance has improved tremendously.  Her improved core strength has also helped with her posture (as noted in the "after"side view photo). She has reduced the beer consumption and has greatly improved her diet habits, most importantly reducing her sodium intake.

Cathy's self-image has also improved in the fact that she is much more confident in herself.  She's mentioned that she has been getting hit-on by guys a lot more frequently lately.  

Cathy still has a few more goals, so expect another "after" photo in a few months.  

Monday, August 6, 2012

August Health Questionnaire

It's time again for my monthly health questionnaire to test your fitness/nutrition knowledge.  I will post results on August 22nd.  Good luck and try to answer without looking up the answers.  Of course, after you answer them, then do your research, but come back to see results on August 22nd to see how you did.

1.       Low body fat % is a good indicator of health?
a.       True
b.      False

2.       Of the 3 areas of fitness, which one of the following is the most important if you want to see results?
a.       Weights
b.      Nutrition
c.       Cardio
d.      None of the Above

3.       The amount of fat your body carries is less important than where your body stores it?
a.       True
b.      False

4.       Which source of fat is considered to be more dangerous?
a.       Subcutaneous fat
b.      Visceral fat

5.       Eating 2 or more servings of blueberries and strawberries per week will help reduce your risk of Parkinson’s disease?
a.       True
b.      False

6.       Which food contains more protein per 6oz portions?
a.       Turkey meat
b.      Carrots
c.       Mussels
d.      Buffalo meat

7.       Having a positive attitude and outlook on life can reduce your risk of a heart attack or stroke by 50%?
a.       True
b.      False

8.       What is the correct carb-to-protein ratio after endurance exercise?
a.       1-2:1
b.      2-3:1
c.       3-4:1
d.      4-5:1

9.       Which weighs more, fat or muscle?
a.       Fat
b.      Muscle
c.       Neither, they are the same

10.   By increasing your metabolism, you will…?
a.       Gain more muscle and get stronger
b.      Burn more calories during the day
c.       Get toned
d.      Impress your friends

11.   Which carbohydrate is most commonly found in fruits?
a.       Sucrose
b.      Galactose
c.       Fructose
d.      Maltose

12.   Performing a knee extension exercise will work primarily which muscle?
a.       Hamstrings
b.      Gluteus Maximus
c.       Quadriceps
d.      Tibialis Anterior

13.   What is Proprioceptive Neuromuscular Fascilitation?
a.       A body building routine
b.      A device for measuring muscle mass
c.       A type of stretching
d.      Measuring reflexes

14.   What might happen if you don’t cool down after exercise?
a.       Dizziness
b.      Fainting
c.       Blood Pooling
d.      Muscle Soreness
e.      All of the Above

15.   Inactive people who do NOT strength train will lose _____ of muscle per year, starting after age 20?
a.       0 pounds
b.      ¼ pound
c.       ½ pound
d.      1 pound 

Saturday, August 4, 2012

Weekend Workout #13

Staying with last weekend's theme of "short and to the point", this weekend's workout is going to be a HIIT (high intensity interval training).  There's been lots discussion on this type of workout and whether it is more beneficial than doing loner, easier cardio workouts.  My 2-cents on this issue is it depends on your time available to workout.  If you are short on time, a HIIT type workout will provide you the biggest return on investment.  However, if you have 2-3 hours available to train, by all means go for a bike ride (summer), skate/xc ski (winter), run (anytime), etc.  These types of workouts are going to burn more calories (total calories) and will most likely be more enjoyable (unless you enjoy torturing yourself).

Here is this weekend's workout:
20 sec of work, 10 sec of rest, complete 4-8 rounds total of each pairing, and allow for 1-2 min rest between each paring of exercises.

Group 1
Jump Squats
Push ups

Group 2
Lateral Bounding (think speed skater movement)
Hi-Low Planks (start on elbows and work up to hands, then back to elbow, back to hands, etc)

Group 3 
Jumping Jacks

Good Luck!!!

Wednesday, August 1, 2012