Friday, September 11, 2009

3 Day Breast Cancer Walk

I'm in the middle of reading a great book called The Survivors Club: The Secrets and Science that Could Save Your Life. It's a book that talks about people that have survived anything from a plane crash, to the Holocaust or even cancer.

One story that has stood out to me was a situation where a woman was getting together with some of her friends for their weekly knitting club. As the woman was walking up the stairs to the house that they were meeting at, she fell and landed on her knitting bag. She stood up, noticed a little scrape on her knee and that was about it. But when she got into the house, she started feeling a little pain in her chest. She looked down and noticed something was sticking out of her blouse. Then she realized, that when she landed on her knitting bag, a wooden knitting needle had punctured her chest.

Some of the other people in the room had the initial reaction of pulling it out. Then they thought they should rush her to the hospital. They decided (correctly) that the best thing to do was to call 911 and let the ambulance come to her.

One thing that the woman noticed that she thought was strange was that there was very little bleeding from the wound. This ends up being a very very bad sign.

She got to the hospital and the doctors did x-rays and discovered that there was a lot of internal bleeding and that she had punctured one side of her heart. They had to go into surgery immediately.

They patched her up, and after a few days, she went home and rested. About a week after the surgery, she felt very out of breath and started getting chest pains. They rushed to the hospital and the doctors did more x-rays with the concern that maybe the wound had re-opened or a blood clot had formed. But nothing showed up. The doctors didn't know what to think so they gave her some meds and sent her back home.

The next day, a radiologist called her and said she had to come back down to the hospital immediately. When she got there, the radiologist informed her that he found on the x-rays that they had taken the day before a fairly large lump on the side of one of her breasts. So they did some more tests, and determined that it was cancerous. She was informed though that it was treatable and she spent the next year going through surgeries, chemo, and radiation.

The doctors said that if she wouldn't have been screened with all those tests, the tumor probably wouldn't have been detected until it was too late. Which means in essence, her falling on the knitting needle, actually saved her life.

Which leads me to the adventure that I took a few weeks ago by tackling the Susan Komen 3-Day Breast Cancer walk.



The walk entails walking 60 miles in 3 days.

The first day it started with a wonderful opening ceremony that got you not only a little emotional, but also excited to be starting on this journey.

I trekked through the first day and did actually very well. After I had reached the end point for the day back at camp, I felt pretty energized still.

During the walk, it was just amazing to see the support that was given at every turn. People sitting out on chairs on street corners or even in front of their houses, cheering you on, offering you water and food to keep you going. Leaving their sprinklers on so you could walk through it and cool off if you needed. You had the smiles and high fives from the safety biker guys at busy intersections giving you more encouragement (and yes, one of the bikers was actually wearing these boots...).



The next day started early and it was brutally hot out. Legs were a little sore from the day before but, not bad. Again we had some great supporters out there. I mean a lot. In some areas probably hundreds. In a way it made me feel a little guilty. I'm getting cheered on for walking. But that is very very small when you think about the victims of this disease and what they have to go through.

With the heat and a longer walk during the second day, I definitely started to feel some drag and tiredness and your feet start to feel like this:



But, that encouragement from so many people, all that positive energy, just kept me going.

Made it back to camp at a decent time and relaxed.

The next day, got up early again, took a short bus ride and then on to more walking. At this point, I'm tired because of not sleeping well, but, my adrenaline kicks in and that's what I'm using all day.

Still hot outside, but there's still all those people out there clapping as you walk by, patting you on the shoulders, telling you "You can do this." To see all that support out there, really warms my heart and I really start to appreciate every single one of those supporters.

I get down to the last half mile and it's uphill. Not the greatest course design I think to myself but, I walk up it. I crossed the finished line, grabbed a shirt, got some water, and relaxed for a couple of hours before the closing ceremonies.

While laying under a tree, I started thinking about how the walk is structured. I'm not sure if the organizers designed it this way, but thinking back to day one, you are sitting there before the start thinking about how intimidating it is to walk 60 miles. But then after the first day is over, you feel okay and don't think it's all that bad. But then the next day you start to get tired. But you feel that positive energy from the hundreds of people out cheering you on, giving you encouragement, and it helps push you forward. Then on the last day, you're running solely on adrenaline but you can see the light at the end of the tunnel. The last half mile is uphill but after that, you're done.

It struck me as to how similar it must be to having to actually go through breast cancer treatments. You first are scared thinking about what lies ahead of you. But then after surgeries and treatments start, you think it's not too bad. But then as it goes on, it starts to wear on you, but the thing that keeps you going is the encouragement, support, laughter, and positive thoughts and prayers from your friends and family. Then you get to the point where you can see the light at the end of the tunnel. You've got one last trek up a hill, and then you're done.

That support is the key to this walk, and the key to beating this fast-paced disease. No matter what is going on in the world, how bad the media may display the horrible things that go on and that people do, in the end, when someone needs help, people rally around them. No matter what anyone says, there are still vastly more good, positive, helpful people in this world then there are bad.

Although I think support was key in doing this walk and in fighting this disease for people who are succumbed by it, there may be one exception of someone being able to do it almost all by themselves. That's where my story of why I did this walk comes into play.

My cousin Terry Bona was diagnosed with breast cancer earlier this year and was told that she would have to have a full double mastectomy. Although Terry has a whirlwind of support from her family and friends, Terry was never about to lose her independence. She looked this disease straight in the eye and said "No way, Not me." Terry pushed through like a trooper and is at the last uphill part of treatment and surgeries, and is going to make it.

Terry, that will and determination that you showed is what inspired me to do this walk and to pursue doing even more to help combat this fast acting cancer. The thought of you while on this walk is what kept me going.

Thank you Terry. You not only helped inspire me to do this walk, learn about this disease more, but by doing this walk, I was able to learn a little something new about myself. I am so very happy that you're going to be with us for a long long time. You are a true survivor.


"Everyone Deserves a Lifetime."

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Friday, August 14, 2009

Organic vs. Not Organic

A couple of years ago I was doing my best to buy the organic options whenever available.

I liked it. I tasted a difference (although, it might have been psychological) from the non-organic products.

I was doing this for about 6 months and then I just wondered what exactly I was doing it for other than a difference in taste. Was I really getting any additional health benefit from it to the point where it was going to add years onto my life?

A new study found that I wasn't crazy for thinking that:

The findings, published Wednesday in the American Journal of Clinical Nutrition, surveyed data on nutrition and health benefits from the last 50 years. Study leader Alan Dangour said the small nutritional differences between organic and non-organic are not significant to public health, BBC News reported.


Granted, more studies are needed to be done and I'm not going to knock the organic industry for staying away from pesticides. But, at the same time, I don't think non-organic is going to kill you or that organic is going to be the fountain of youth.

I'll occasionally still buy organic but, with such a big difference in price between organic and non-organic, I'm going to save some money and go non-organic.

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Friday, August 7, 2009

Back to Fasting

I was bored this week so I decided to do another fast yesterday.

I wrote a review on a fast I did for a couple of months here following the guidelines of the book Eat Stop Eat by Brad Pilon.

I did it a little different this time. Last time, I would have a meal before I went to bed and then wouldn't eat until the following night, 24 hours later. This time I finished up dinner around 5:30 pm on Wednesday and then didn't eat again until around 5:30 pm on Thursday. It was pretty much a breeze. Didn't even phase me all day that I hadn't eaten.

Drank about 4 or 5 cups of green tea, about 3 liters of water, and I got a Diet Coke in there too.

I can't recommend this type of guideline enough and if you follow it with a Paleo Diet on the days that you are eating, I think you're results will be outstanding.

Both the fasting guidelines and the Paleo Diet guidelines are included in the Lean Body Fat Loss Nutritional Guide that you get whenever you order one of the workouts from Lean Body Workouts. Go and check it out and when you get started on one of the 4-week workouts, don't hesitate to e-mail me at mike@leanbodytraining.com to let me know how it's going.

Have a good weekend.

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Thursday, August 6, 2009

More Bad Information

I'm really sick of reading mainstream media health and fitness articles where their "advice" is just horrendous.

This article talks about how to burn 9 times more fat (more than what, it's not very clear).

Fine, it talks about intervals. sort of.

Exercisers who alternated moderate- and high-intensity cardio intervals burned nine times more fat than the moderate-only group in a study at Laval University in Quebec.


But then I get annoyed.

When you're toning, change the number of reps and the amount of weight you use between strength sessions. Doing bicep curls? Try this: One day you do 10 reps with 10-pound weights, and then the next 20 reps with 5-pound weights or whatever weight feels right to you.


I thought the article was about BURNING FAT not "toning"?? I don't care if you're "toning" (I hate that word) or trying to burn fat, stop making bicep curls a central part of your routine. Do pushups and rows and chinups instead. You'll burn more calories with those exercises AND you'll get "toned."

This one takes the cake:

Going two days without working out is enough to cause the size of fat cells to increase by 25 percent, according to research at the University of Missouri at Columbia.


Hmm. I never heard that before so I looked it up. What do ya know. The author fails to mention that this study that she cites was conducted ON FREAKIN' RATS.

If you want workouts that actually BURN calories without wasting time with bicep curls that aren't going to do anything, go to www.LBworkouts.com and find yourself a low cost 4 week workout that fits what you're looking for.

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Thursday, July 30, 2009

Lean Body Training and Lean Body Workouts Launch

Well, here it is. I've been on and off on my blogging for the last month or so working feverishly on two new websites, and now, they are officially launched.

www.leanbodytraining.com is the first one I'm going to talk about.

Lean Body Training is going to be the HUB for all my websites as well as my new main site that is going to continually grow with a new blog, a video blog, and anything else that my brain decides to put on there. Go check it out and on the home page you'll find a FREE e-report that I wrote called The Ten Realities of Lean Body Training. It's a great read and also includes 3 FREE Fat Burning Workouts. All you have to do is fill out the form and follow the instructions from there on how to download it.

The next site is www.LBworkouts.com. This is where I'm going to house all the workouts that I build and sell. I've got two different workouts out there right now: the Lean Body Training Fitness Trail Fat Loss workouts and the Lean Body Training Home Bodyweight Fat Loss workouts. These are great workouts that are incredibly cheap (less than $8) to buy and, there's different version depending on your fitness level (beginner, intermediate, and advanced). You also get a BONUS Fat Loss Nutritional Guide with every purchase so it's really a steal to get 2 e-books that'll give you information on what to eat along with a 4-week workout.

This workout site is going to grow more substantially over time so make sure to bookmark it and check back frequently.

That's it. Those were my babies for the last month or so. If you give the workouts a whirl, don't hesitate to shoot me an e-mail at mike@leanbodytraining.com (also, notice the new e-mail address) and let me know how it went.

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Wednesday, July 22, 2009

Ligher Exericse Better for Energy?

I hate how mainstream media takes science, compacts it, and then generalizes it to the point that they miss the whole point of what they are talking about.

This article states that:

Research shows that a program of low intensity exercise training -- like light cycling on a stationary bike for 30 minutes three times a week -- can reduce tired-all-the-time feelings by as much as 65%. And it only takes 6 weeks of light workouts to feel pepped up. Moderate-intensity exercise programs boost energy levels, too, but not as much.


I would like to thank the author of the article for leaving out who or where this "research" came from. That make it so much easier to verify and find out the details of the study.

But, fear not, Google to the rescue.

This article goes into a little more detail.

In the study:

The researchers recruited 36 volunteers who did not exercise regularly and had reported persistent fatigue based on a commonly used health survey.


Okay, so we're only talking about a certain segment of society that was evaluated, and NOT just the general population.

These people didn't exercise regularly.

So to me, that answers the question right there and makes sense of the findings (which the author of the study acknowledges but the author of the original article fails to mention): If you are fatigued and don't exercise regularly, going right to moderate exercise and skipping the starting point of starting out slow could give you less benefits in overcoming fatigue feelings.

Progression is the key: If you don't exercise regularly, then start out slow, and work your way up the ladder.

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Tuesday, July 21, 2009

Other Uses for Olive Oil

Just when I thought I couldn't find another reason to have a huge stash of olive oil in my house, I come across this article that gives me more reasons.

Ladies, you'll particularly like the very first one for your snoring significants.

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Friday, July 17, 2009

Bananas!!!!!!

I found this video on bananas and got excited (yes, I know, I live just an excruciating interesting life....).

Anyways, I've been peeling my bananas like this for at least the last 10 years and every time I do it in front of people, they normally take 2 steps back, and then ask me "uhh, what are you doing??" But, my theory has always been, monkeys peel bananas this way and since they're the experts, they should know the best way, right?

Okay, enough jabber jawing. here's a link to the video on how to CORRECTLY peel one..

Banana peel link

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Wednesday, July 15, 2009

My Weekly Food

I was cooking up my food this week on Sunday and it looked so wonderful on the grill, I just had to take some pictures.

I'm still following the guidelines for the most part to the Paleo Diet that I mentioned in this review and I just absolutely love it. No counting calories is about as good as feeling any.

Here's what was on the grill. Steak, chicken, and pork chops:



And that was just for my lunches and breakfasts for the week.

Here's a big bowl of mixed fruit that I put together too:



And that bowl of fruit will only last 4 meals.

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Wednesday, July 8, 2009

Rethinking Walking for Fat Loss

Over the last couple of weekends, I've been including some very long walks in order to get myself prepared for the 60 miles of walking over the 3-day Breast Cancer walk that I'll be doing in a little over a month.

I've talked in the past about the best ways for fat loss are with a combination of strength training and intervals. But what I noticed is that after my walks, I finding that they can be a good addition to your fat loss program. But, let me stress that again: IN ADDITION to my strength and interval routines. I'm not making it my only form of exercise.

How well would it work if it was less than 10 miles? I'm not sure. I'm not even sure if I would experiment with it after I've finished the walk. If you've got a good pair of walking/running shoes, try it out on one of your off days and see how it goes. Should take you between 3-4 hours to complete.

Oh, and Scarlett the Doberman is going on these walks with me and well, let's just say she's pretty much done for the day afterwards.



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Thursday, July 2, 2009

New Diet Review - Paleo Diet

I'm always looking for new diets out there to test out and see how they work.

As I've stated in the past, I think most diets DO work, it's just a matter of sticking with it that causes people to fall off of them.

Whether it's because they don't enjoy the food, or just simply they get bored.

In the end, I think people need to find a form of dieting that works for them. Meaning, they enjoy the foods, the feeling that they get, and they consistently see results (but let's not go overboard...the beer and pizza diet just isn't going to work).

So I tried out a diet that is based on eating similar to our Paleolithic ancestors.

Essentially, Paleolithic people were those that lived before the agricultural revolution. They were the hunter-gatherers of our history.

The theory behind the diet is that the agricultural revolution only came about roughly 10,000 years ago, and for the vast majority of the human population, agriculture didn't really become a staple in how we obtained our food until as recently as a thousand years ago (and it might even be more recent than that).

But, for the prior 2.5 million years of human evolution (and through all the various human forms), we hunted and gathered our food, and this is what the human body is still designed to handle and process today.

10,000 years might sound like a long time but, in a different perspective, the human genome has only changed .04 percent in 40,000 years.

The diet argues that we've made such a "quick" change from eating foods that we obtained from hunting and gathering to foods that are domesticated and processed, that our body has not and will not for some time, adjust health-wise to them.

When looking at some of the last hunter-gatherer cultures left in the world (and there are roughly only between 10,000-20,000 such people remaining that live like this globally) they tend to be leaner, stronger and healthier (meaning, things like cancer, diabetes, etc. are near non-existent).

Overall, the eating is very simple: You eat meat, chicken, fish, game meat, vegetables (except potatoes and yams), fruits, nuts (except cashews and peanuts) and some oils (canola oil, walnut oil, olive oil). That's it. No bread, no pasta, no beans, no legumes, no processed food or meat (ham, salami or bacon), no butter, no dairy (except an egg once in a while would be okay).

Black coffee was fine, and tea was fine.

Maybe most importantly, NO SALT.

A lot of times you hear the statement "Just don't add salt to what you are eating and you'll be fine." The problem is that most of the foods out there now in the grocery stores are so packed with sodium, not adding additional salt isn't going to matter. The goal on this diet is to NOT buy foods that are already packed with salt (which basically means, stay away from foods sold in a box).

I tried eating like this for 4 weeks and I ended up losing 5 pounds and about an inch and a half around my waist. Not bad. About what I would expect for any other diet.

I did enjoy eating this way though. No counting calories was a major plus. And because it's summertime, it was great to make a massive bowl of mixed fruit with strawberries, blueberries, oranges, apples, bananas, grapes, etc every couple of days and just stuff myself.

For the meats, it wasn't as bad as I thought not being able to add a little salt to it. There's a ton of other spices that I could add to it (like garlic and onion powder but NOT garlic salt or onion salt) to really give it some flavor.

Overall I'd give the diet 2 thumbs up and it's definitely something I'm going to stick with for awhile as I really liked the way I felt eating this way. Taking out the wheat, bread, rice, etc. completely out of my eating really has helped with getting down to eating away at those last few pounds of fat I've got in various places while at the same time, continuing to get a great source of fiber, vitamins and minerals from all the vegetables and fruits I was eating.

If you're interested in reading more about this diet and what foods you can and cannot eat as well as a whole section with recipes that you can make, click on the link below for the Paleo Diet by Loren Cordain and check it out.



That's it for the week. I know I've been blogging less lately and I apologize for that. I've been working on some new projects that I'm going to be launching in the coming weeks that I'm really focused and excited about and in the end, I think you are really going to enjoy them.

Have a nice 4th of July weekend!

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Friday, June 26, 2009

Bird Dog

A great exercise that I've been incorporating lately in my routines as well as the routines of my clients is the Bird Dog.

When first looking at it, you think, "well that looks easy." Okay fine, you try holding either of these positions for 30 seconds on each side and let me know if you think the same thing afterwards.

Here's how to do them:

Your starting position is either on your hands and knees like this (the easier position):



Or on your hand and tips of your toes like this (the more difficult position):



1. Then brace your abs.
2. Raise your right hand and left leg simultaneously while keeping your abs braced.
3. Point your right arm straight out from your shoulder and your left leg straight out from your hip.
4. Hold for 30 seconds then slowly lower and then repeat on the other side.

If you were on your knees it would look like this:



If you were on your toes, it would look like this:



Have fun with it.

Enjoy your weekend everyone.

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Thursday, June 25, 2009

The Bad Thing About Green Tea

Over the last six months since I've been doing a lot of experimentation on myself with various weight loss diets and workout routines, and green tea has become a staple of my daily liquid intake.

Not that it wasn't before. I would drink 1 or 2 cups a day back about 6 months ago.

But over the last 6 months, I've been drinking anywhere from 3-6 cups a day.

And it's really really good for you. I don't think you could ever overdose on the stuff.

But, there is one drawback: your teeth.

Just to be clear, it won't harm your teeth.

I was at the hygienist the other day getting my teeth cleaned and she mentioned that they were stained more than they normally were. I had mentioned that I was drinking a lot of green tea lately and she said "yup, that's what it is."

Luckily, it's not showing up on the front of the teeth. Just on the other side of them so you wouldn't even notice it was happening.

She was saying there is absolutely no harm to having that stain there and if you get your teeth cleaned every 6 months, they can just essentially peel it off.

It's a much better position to be in to have a stain on your teeth that they can get off then drinking regular soda that is going to cause cavities, wear down your gums, and oh by the way, increase your waistline.

So stick with your green tea intake, but be sure to keep up with your dental cleanings.

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Tuesday, June 23, 2009

Another Fitness Rant

Sorry, last week turned out busier than expected so I didn't get in my normal blogging.

I read this article that talks about using plyometrics to burn fat.

We all know that walking and running can help sculpt legs, but the key to melting fat and building lean muscle is with plyometrics training, says übertrainer and new SELF contributor Jillian Michaels. Her favorite firmer? Jump squats.


Yes, it's true that plyometric movements (movements that involve high intensity jumping just as tuck jumps, jump squats, lateral jumps, etc) can burn a lot of calories because of the amount of muscle it needs to use from the entire body and the type of muscle that it needs to use to get that explosiveness. But to say that it is the KEY to burn fat and building muscle is a bit laughable as there are plenty of other options to reach those two goals.

ANS, it is COMPLETELY irresponsible of an article and a trainer to suggest that ANYONE can do these. That is just not correct. If someone who has never worked out before all of a sudden tries these out, it's almost a guaranteed knee blowout.

It's the same problem that I have with the P90X program that I mentioned here in the comments of the posting.

This is a major problem that I've had with celebrity trainers (and Jillian Michaels to be more specifically) when they make these off the cuff comments without taking one ounce of time to think about potential damage that their advice to people who are not ready for various exercise can cause.

I've stood by the concept of progression since the start of training people. Depending on what level of fitness you are at, you are going to start working out differently from someone else. If you're a beginner, you do basic exercises to slowly build up muscle and bone mineral density. If you're more advanced, then you can do more advanced movements such as plyometrics.

I just find it very disturbing that mainstream media trainers are just treating everyone the same, thinking everyone can do the same workout regardless of fitness level and have no problems giving this information out without a disclaimer. It's the one part of this business that drives me nuts.

End Rant.

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Monday, June 15, 2009

Launch of the Ultimate Bootcamp



For those that are local in the Metro Detroit area, I'm starting up a new bootcamp class that will take place from time to time at Elizabeth Park in Trenton.

More and more parks have these fitness trails set up where there's a bunch of really cool fitness stations where you can do a ton of exercises. Unfortunately, I rarely, if ever see anyone using them.

To read more, go to www.LBultimatebootcamp.com

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Friday, June 12, 2009

Recipe Friday - Turkey Meatloaf



It's Friday and I found this great looking Turkey Meatloaf recipehere.

Here's how to make it:



1. 3/4 cup ketchup
2. 2 pounds ground turkey
3. 1 cup chopped onion
4. 2 slices sandwich bread, torn into small pieces
5. 1 cup grated Cheddar cheese
6. 1/2 chopped dill pickle
7. 1 tablespoon Worcestershire sauce
8. 1 large egg, lightly beaten
9. 2 cloves garlic, minced
10. 2 teaspoons dry mustard powder
11. 1 teaspoon salt
12. 1/2 teaspoon freshly ground pepper

1. Preheat oven to 350 degrees F. In a large bowl, mix 1/2 cup ketchup with the remaining ingredients until well combined. Divide mixture among 6 cups of a 12-cup (4 ounce) muffin tin, spacing them evenly and gently compressing and mounding the tops. Brush tops with remaining 1/4 cup ketchup.
2. Transfer tin to oven; bake until inside temperature registers 170 degrees F on an instant read thermometer, about 45 minutes.
3. Remove from oven; let rest 5 minutes before removing from tin. Serve hot.

Nutritional Information per serving:
419 calories
16 grams of carbs
1 gram of dietary fiber
22 grams of fat
37 grams of protein
5 grams of sugar


Nice and healthy. If you make it before I do, let me know how it is.

Have a good weekend.

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Thursday, June 11, 2009

Overweight Police Offiers



A few weeks ago, I was walking Scarlett the doberman and normally I'm not scanning the scenery looking for overweight people. But I was caught off guard when I saw a uniformed police officer that was noticeably overweight (it didn't help that I saw him coming out of Jimmy Johns).

Then I started paying attention a little more and was noticing other police officers that were overweight in other places.

In fact I was in a store the other day and saw a police officer with a belly sticking out and I'll admit, the thought crossed my mind "if I were to take something from this store right in front of him and run, there's absolutely no way he could catch me, unless he shot me in the back."

This article talks about how in Ohio, they actually have it as part of the contract with the state police officer's union to require the officers to stay in shape.

From the article:

No too-heavy Ohio troopers or sergeants have been fired in recent years, but at least 11 have received verbal or written reprimands since January for weighing too much, Department of Public Safety records show. One trooper was 48 pounds over his allowable weight, while another was 40 pounds beyond the maximum.

Union negotiators who began contract talks with the state last month want the rule done away with.

“It’s basically being fired, with the stipulation that once you make weight, then you can come back,” Ohio State Troopers Association President Larry Phillips said of his state’s provision for dealing with consistently out-of-shape troopers. “They are just simply out the door. No health care, nothing.”


I guess at first glance that seems a bit harsh to just outright show to the door to someone if you don't make weight.

But, it's not like the officers don't have an opportunity to lose some of that weight:

Most of Ohio’s troopers meet the patrol’s height-weight standards, Phillips said. But those who fail their monthly weigh-ins for 24 months straight can be removed from duty, with no pay or pension contributions or other benefits, he said.


So you come in and get weighed and are told that you're overweight. You've got 2 YEARS to get to the weight that is considered acceptable. So even if you were at the extreme and were 70 pounds overweight, all you'd have to do is lose 3 pounds a month for 2 years and you'd make it with no problem. Losing less than a half a pound a week doesn't seem that big of a chore, especially if you know doing so will save your job.

Now I'm not bashing cops. They've got a tough job. But, their job is to protect the community from those that would do harm. We've all seen the show COPS and without fail, at least one time in each show they've gotta run down some half naked idiot for doing some stupid. If the police officers aren't in shape, and who they are looking for is a dangerous suspect, how exactly are they going to catch that suspect on a foot chase?

And don't think the people that are out there don't see that as an opportunity. If I can just hypothetically think about grabbing something in a store and running while an overweight police officer is right next to me and don't have one ounce of desire to do it, there are plenty of people out there that would take that opportunity.

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Wednesday, June 10, 2009

New Product Website Launch

I've launched a new website where I give you a review of various health and fitness products that include exercise and fitness books, equipment, supplements, etc., from other authors and companies (just as an FYI, I'll be launching my own products in the near future so keep an eye out for that).

If you know of any product (or service) that you'd like for me to review, please don't hesitate to e-mail me and let me know and I'll see if it's worthy enough to add to this new website.

Okay, enough babbling. The new website is called www.LBfreview.com. Go check it out and let me know what you think.

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Tuesday, June 9, 2009

How Much Food Cost you in Exercise



How often have you been a little hungry and just stopped at a fast food restaurant for a quick little piece of food to hold yourself over?

Take a look at those fries in the picture above. It's a large fry from Wendys. Know how much exercise you'd have to do to burn off the calories that you just consumed from those fries? 77 minutes of biking at 10-12 mph.

Those fries have 540 calories in them.

Take a look here for info on other exercise costs for fast food.

And keep these in mind the next time you pull up to the drive thru.

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Friday, June 5, 2009

Recipe Friday - Vegetarian Lasagna

I found this really delicious looking vegetarian lasagna over at Craig Ballantyne's Fat Loss Blog:

“Livesagna”
Ingredients:
1) 4 to 6 oz. sun-dried tomatoes
2) 2 to 3 fresh tomatoes
3) Fresh Italian Herbs, such as basil or oregano, to taste
4) 1 tsp Himalayan salt
5) 1 Tbsp. olive oil
6) 1 soft date, pitted
7) 3 to 5 garlic cloves
8) 1 to 2 cups of pine nuts, macadamias, or Brazil nut
9) 2 bunches of spinach leaves

Sauces:
Blend sun-dried tomatoes with fresh tomatoes, herbs, 1/2 tsp salt, olive oil, date, 2 to 3 cloves garlic

Cheese:
Process or blend nuts, 1/2 tsp sea salt and 2 to 3 cloves garlic. Allow to remain slightly chunky.

Directions:
In a glass dish, layer spinach leaves, sauce(can add shredded carrot, zucchini and red bell peppers as layers or in to the sauce), then cheese. Dehydrate for 1 hour until warm.




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Thursday, June 4, 2009

Follow-up to 20 Minute Vomit Workout

Had some questions on how to do some of the exercises that I posted here in the 20-minute workout so here goes.

This is the start of a bodyweight squat:


And this is the lower position:


Start of the X-Body Mountain Climber:


Movement part of X-Body Mountain Climber:


Tripod Hold (switch hands after 15 seconds):


As for bear crawls, follow this link (and scroll down past the picture of Arnold) to near the bottom of the page and there's a video of how to do these.

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Your Cell Phone Can Screw Up Your Workout

There's been two times over the past 10 years where I've encountered Tennis Elbow.

It's not fun and it really put a damper on your upper body workouts. Every time that elbow flexes you feel pain, then frustration that you have to back off some until it heals up. The first time I had it, I think it lasted 4 months. The second time wasn't as bad, clearing up in about 2 months.

Now we have something else we have to worry about: Cell Phone Elbow.



Yup, holding that cell phone up to your ear can cause problem that:

....include numbness, tingling or aching in the forearm and hand, a pain similar to hitting your "funny bone." (The unpleasant sensation of hitting your "funny bone" is actually your ulnar nerve.)

As symptoms progress, they can include a loss of muscle strength, coordination and mobility that can make writing and typing difficult. In chronic, untreated cases, the ring finger and pinky can become clawed, Evans and colleagues note in a report in the May issue of the Cleveland Clinic Journal of Medicine.


There's a few other things besides prolonged periods of holding your cell phone up to your ear:

And too much yakking isn't the only cause of cubital tunnel syndrome. Other causes may include sleeping with the elbows bent and tucked up into the chest, sitting at a desk with the elbows flexed at an angle greater than 90 degrees and driving with your elbow propped on the window for extended periods, he said.


So if your workouts are important to you for your upper body (and considering your reading this, they must be important to you), you need to keep that elbow healthy, which means, put the phone down and talk less.

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Wednesday, June 3, 2009

The 20-Minute Vomit Workout

So I was out of town last week at a conference (non-fitness related) and talked some people into having me put them through a quick morning workout one day.

So we all met in the lobby at 7:30 am and headed out. I did the workout the day before as a trial run and the difference was that I did it at 5:00 pm when it was sweltering out and they were doing it when it was less than sweltering out (although it wasn't cool out to say the least).

Here's what we did:

1. Started out with a walk for a hundred yards or so and then we started up a nice jog for another 100 yards or so.

2. Then I had them run in a single file line and then we did Indian Runs. Indian runs are where I'll call out the name of the person last in line and they have to sprint to the head of the line. They run for a little longer and then I call the name of the new person at the end of the line and they sprint to the front.

3. Then when we got to this grassy area, I had them do these exercises for 30 seconds each in a row with no rest between exercises:

A) Bear Crawls
B) Bodyweight Squats
C) X-Body Mountain Climbers

Then they rested for 30 seconds and I then had them do this one more time.

4. I had them rest for 1 minute and then we did these three exercises for 30 seconds each in a row with no rest between exercises:

A) Walking Lunges
B) Pushups
C) Tripod hold (15 seconds with each arm)

They rested another 30 second after the last exercise then we repeated that sequence one more time.

5. Then I had them a Tabata protocol using Burpees. What this means is that they would do 20 seconds of Burpees, and then take 10 seconds of rest. They would continue doing this for 4 minutes.

Then we walked back to the hotel that we were staying in. That's it. A quick 20 minute workout. Seem simple?

You'd think, but, between number 4 and number 5 above, one person had to step aside,,,,to vomit. I felt so proud I almost shed a tear....

And the next day one person came up to me and said "I'm not liking you very much right now..."

I know I keep saying this over and over again but, it's just another example of the importance of making a workout INTENSE and not LONG to get results and an effective workout in.

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Tuesday, June 2, 2009

Increasing Your Pushups

I had a client of mine ask me last week what she can do to increase the amount of pushups she can do. She's at a plateau right now that she can't get past.

First, in order to get better at pushups you have to do....pushups...

Second, progression is the key. The closer that your body gets to the ground, the more difficult the pushup becomes.

So start out conservatively. Do wall pushups to begin. If you can do 50 of them, then you know you're past that level.

Then move on to an incline pushup. Find something like the back of a chair and see if you can do 50 pushups in that position. If you can, then find another incline that makes you go a little closer to the ground, like the seat of a chair and try to pump out 50 (I'm not suggesting that you try to do 50 wall, 50 incline on the back of a chair, and 50 incline on the seat of the chair all within the same session, you might want to space all of those out with some time to give your muscles time to recover).

Continue decreasing the incline until you're on the floor. When you reach the floor, start by doing pushups on your knees. When you're able to do 50 of those, then move on to regular pushups.

To mix it up, try doing pushups where you do holds at intermittent points of the lowering portion of the movement. You can do these at the incline levels, on your knees and in the normal pushup position.

To do this, start at the top of the pushup position and come down one third of the way down and hold it there for a count of 3. Then lower yourself another third of the way down and count to 3 again, then lower yourself to the lowest position (meaning, if you're doing this as a regular pushup, you're at a full range of motion with your nose is only a couple of inches from the ground), and count to three again.

Continue doing this until you have done 10-15 intermittent hold pushups.

As time goes on using both of these styles, you should see an increase in the number of pushups that you are able to do.

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Friday, May 22, 2009

Portion Size Comparison

We always hear about portion sizes and how if at first we just cut back on the amount that we eat rather than what we eat, it would go along way in reducing our waistlines.

But, what hasn't been discussed or shown is how the portion sizes that are given to us at restaurants etc. have slowly increased over the years.

This article gives you the evidence of how much these portion sizes have increase over the last couple of decades.

There's really not much more to say after that. The proof is in the pictures.

OUT NEXT WEEK

I'm out of town next week so no blog entries. Have a good Memorial Day weekend and I'll be back in a week.

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Thursday, May 21, 2009

Bodybuilding Image Appeal

I wrote earlier this week here about female body image and how I didn't agree that there was as much pressure on women to hold a certain body image like there has been in the past and that the incredibly skinny look of some models really isn't all that appealing to men.

This article came up that made we wonder about the opinion of women and how they viewed the abnormally muscular men that are in the bodybuilding world. Are they appealing, or not so much?

First, some things from the article. There was a bodybuilding contest among Belgian bodybuilders being held in the Netherlands and at the last minute some folks from the Anti-Doping organization showed up and the bodybuilders scattered like rats and it essentially canceled the contest.

This was pretty staggering (yet really not that shocking):

Last year, 22 of 29 tests were positive, either for steroids or for refusing testing, a failure rate of a staggering 75 percent.


And really, you don't get to that kind of size without the help of steroids. It's just not going to happen.

But it got me thinking about the images of bodybuilders today and bodybuilders of years ago. Here's a pic of Dennis Tinerino who was big on the bodybuilding front in the 1960s:



Now look at this...thing from our current era:



Which looks is more appealing and attractive?

I would even venture that a normal guy that is wanting to put on muscle and have the lean look would view the first picture as being a more desirable goal.

But the second image just looks freaky and it looks outright unhealthy.

And that's another solid point: Physical appearance on the extremes just do not look healthy.

Ladies, correct me if I'm wrong though in my assumption that the big, skies the limit look of a freaky bodybuilder look is what you're after because I'm just not seeing where you'd find that appealing.

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Wednesday, May 20, 2009

Intermittent Fasting Update

Back about a month and a half ago, I wrote a review here of a book called Eat Stop Eat that I read and an eating regiment that I followed for 4 weeks that involved fasting for 24 hours, twice a week. During that four weeks, I lost 8.5 pounds.

I took a week off from the fasting after that the last week that I fasted and ended up losing another half a pound.

A week after that, I went back to fasting twice a week for another 4 weeks. I ended up dropping another 5 pounds.

Then I stopped fasting for two weeks and during that time, I dropped another 2 pounds.

So in 11 weeks, I dropped 16 pounds. Not bad.

I also went and had my bloodwork done after the first 9 weeks to see how that looked.

The last time that I had my bloodwork check I blogged about it here.

This time around here were my results:

Total Cholesterol: 130

HDL Cholesterol (the good stuff): 59

LDL Cholesterol (the bad stuff): 65

Triglycerides: 45

Blood Glucose: 89

Blood Pressure: 108/68

Resting Pulse: 80

Everything within normal range.

So after 9 weeks of fasting, no harmful results on the issue of bloodwork.

It was a great ride trying the intermittent fasting out and I highly recommend it as a way to lose weight safely, and quickly.

I highly recommend that you buy the book here, and after you buy it, the offer is still on the table that if you e-mail me your e-receipt, I'll send you a FREE copy of my diary of what I ate and what my workouts were for the original four weeks that I followed this.

Give it a try. You won't be sorry.

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Monday, May 18, 2009

Strange Poll Results on Weight

When you look at yourself in a mirror, or sit down to eat a meal, what is it that you really see? If you're active and eat well most of the time, why are you doing that? Is it because you want to lose weight and get in shape and look better, or is it because you want to lead a healthy lifestyle to ward off sickness and other ailments? Or is it a little bit of a combination of both?

I've been meaning to blog on this story for awhile but I had to read it a number of different times because I found it somewhat confusing.

It involves a poll conducted by AP and Ivillage and here are some of the findings:

Half don't like their weight, even 26 percent of those whose body mass index or BMI — a measure of weight for height — is in the normal range. But just a third don't like their physical condition, even though being overweight and sedentary are big risk factors for Type 2 diabetes, heart disease and other ailments.


I've read that paragraph a half dozen times and it still doesn't make sense to me. Half don't like the weight that they are at and a third don't like their physical condition. I guess it depends on how you're defining "physical condition" because it seems to be that if half don't like their weight, that those same people don't like their physical condition.

More from the article:

"People can't see the damage that's being done inside their body," says Goldberg. "If you increase your fitness but don't lose as much weight, you still have a lower heart disease risk than someone who is obese and sedentary."


Okay fine, being overweight but continuing to exercise is going to reduce your risk of heart disease but, it would reduce it even more if the excess weight was taken off (yes, I know that might be easier said then done but, it's doable).

Now here's a quote that really bothered me:

"Someone who is fat or even overweight can be healthy if they have a balanced diet and are physically active," Kwan says. "Our culture really does put a lot of pressure on women to look a certain way," taking precedence over health measures.


Maybe I'm just not looking at this correctly but, if our culture puts a lot of pressure on women to look a certain way (skinny, model type), then why are two-thirds of women overweight or obese? I remember that was the common theory back 10-20 years ago (and earlier), but does it really hold today, in 2009? Beauty pageants that involved women that were so skinny if they turned sideways you probably wouldn't know they were even there, have lost a lot of popularity over the last decade to the point that they aren't even shown on the major networks anymore.

If anything, I think what people have started to realize (and the article states as much) is that getting to a point where you look like this:



Not only looks better (and even men will tell you as such), but is more healthier than looking like this:



But again, I just don't see how there's that much pressure out there anymore to even look like either of those two pictures due to the fact that two-thirds of us are not even close to being able to see our abs.

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Friday, May 15, 2009

Friday Workout

I took my dog to the vet the other day for her "day at the spa" and while I was waiting, I went to a park to get a workout in. Here's what I did.

I jogged around this field one time just as a little warm up. Then I did some sprints. First I would sprint just maybe 5 yards. Then walk back. Then sprint again adding another five yards onto what I sprinted before. Walked back again. Kept doing this until I was sprinting about 30 yards or so.

Then it was time to start the workout.

I got down and did a bear crawl for about 20 feet. Then I stood up and did one Pushup-Burpee Combination (meaning, I dropped down to the lower part of the burpee move, completed one pushup, then pulled my legs into my chest and jump straight into the air). Immediately after completing the jump part of the burpee, I sprinted the rest of the way to where I had finished on my last sprint in my warm up.

I then walked back to the starting point, waiting 30 seconds, and did the bear crawl again for 20 feet, and then did the Pushup-Burpee Combination twice (meaning, i dropped down, did one pushup, pulled the legs in and did a vertical jump, dropped back down into a pushup position and did another pushup, pulled the legs in and did a vertical jump), and finished with the sprint again. Walked back to the starting point, and rested 30 seconds.

I kept doing this over and over again and adding another Pushup-Burpee combination each time. My goal was to do 10 of them but, after the 8th one, I was pretty spent and decided to call it a day. Workout took about 25 minutes and it was great.

Remember efficiency in exercise. You don't need to spend hours and hours working out. A quick intense 20-30 minute workout is just as good for overall health, and even better for fat loss.

Have a good weekend.

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Thursday, May 14, 2009

Taxing Soda

I've stated in the past here that I'm not a big fan of regular soda.

But how much of an affect would there be on sales of soda if there were a tax specifically on high calorie drinks like regular soda, energy drinks, etc.?

This article talks about how that is being entertained in the conversations among lawmakers as they try to take on the healthcare issues in the United States:

The Center for Science in the Public Interest, a Washington-based watchdog group that pressures food companies to make healthier products, plans to propose a federal excise tax on soda, certain fruit drinks, energy drinks, sports drinks and ready-to-drink teas. It would not include most diet beverages. Excise taxes are levied on goods and manufacturers typically pass them on to consumers.


How much would the tax be?:

The Congressional Budget Office, which is providing lawmakers with cost estimates for each potential change in the health overhaul, included the option in a broad report on health-system financing in December. The office estimated that adding a tax of three cents per 12-ounce serving to these types of sweetened drinks would generate $24 billion over the next four years.


Three cents? I think you can look at this in two different ways. It's three cent more for every 12 ounces so a normal 20-ouncer would cost an extra 5 cents. I guess if the argument is that it's going to generate $24 billion over 4 years towards changes to a health care system that is in need of changes, then it seems like a small price to pay.

But at the same time, let's not go to the extremely laughable argument like this:

Proponents of the tax cite research showing that consuming sugar-sweetened drinks can lead to obesity, diabetes and other ailments. They say the tax would lower consumption, reduce health problems and save medical costs.


I highly doubt that anyone is going to drop their 2 a day Mountain Dew addiction because the price of each one goes up 5 cents. So please, let's not try with a straight face that this is being proposed to get people healthier, it's being proposed to raise revenue for health care changes.

Want to discourage people from drinking soda with a tax? Make it a two dollar a bottle tax and then you might get some people that'll give up the habit if it's going to cost them $4 for a 20-ouncer.

It seems this approach might be better:

"Taxes are not going to teach our children how to have a healthy lifestyle," said Susan Neely, president of the American Beverage Association. Instead, the association says it's backing programs that limit sugary beverage consumption in schools.


Get the soda machines out of the schools, stop the daily menu of high calorie pizza and burritos in the school cafeterias and create required classes in school that focus on health and nutrition. That's going to go a much longer way in truly fighting against the obesity epidemic than three cents.
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Wednesday, May 13, 2009

A Recommendation for Tea

I've been trying out a tea for the last couple of weeks before I go to bed and I absolutely love it.

It's a hot tea that you take before you go to bed and I tell ya, I get a great night of sleep when I take this stuff.

I can really feel it the following day with a ton of energy from having such a good night's sleep.

The tea is made from Yogi Tea and it's the Bedtime type (imagine that).

A couple of things that I want to mention though.

1. There's a warning on the box that you should NOT drink this tea while pregnant or while nursing (not sure what will happen if you do but, in order to avoid the possibility of your kid turning out to look like a Klingon, don't drink it if you are going through either of these).

2. The box also states that if you are taking MAO inhibitors or other prescription drugs, talk to your doctor before drinking this.

3. I'm always concerned about my body adapting to what we put in our body so, I wouldn't recommend taking this every night. Use it 3-4 nights a week and that should suffice.

You can pretty much find this in any grocery store and it will more than likely be in the organic section. But, if you want to save some money, you can buy it from Amazon by following the link below:



Want to make it even better? Take some melatonin along with the Bedtime Tea and you'll sleep through a meteor storm. This stuff is really cheap too:




Sweet Dreams! Thanks to Chris Standish for introducing this tea to me.

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Tuesday, May 12, 2009

More Thoughts on Fat Report Cards

Last week I was in a meeting with some football coaches to talk about a program that I'm proposing to hold specifically for junior football players (ages 8-14) that are overweight and need to lose some weight before they can even think about putting on the pads for regular football drills.

The issue that I was dealing with the weeks before meeting when trying to determine how to present this, and get it across that the class was specifically for fat loss and not just "conditioning."

The obstacles of this are a bit steep.

1. You don't want to call the program "fat camp." The stigma involved in that would be too much for a kid that age.

2. You'd have parents that would say "So are you trying to say that my kid is fat? Are you saying that I'm a bad parent?"

3. It leads to the other extreme where people are going to think "If I put my kid on a diet at age 10, he might have a complex about eating food his entire life."

That third one was the one that bugged me because it came up in this post that I wrote last week about the fat report cards. Specifically, this comment:

A 6-year-old who learned she was at the top end of what is considered healthy for her age and height started eating significantly less, reported The New York Times.
"My 2-year-old eats more than she does,'' her mother told the newspaper.


I guess I don't understand why a parent is more concerned if a child UNDER-eats (when in reality it's more likely "normal" eating for the what the body is designed for) and not really all that concerned if a kid gorges himself. There's this idea that under eating is going to cause health problems but at the same time, there's no real thought that over eating is going to cause just as many health problems.

We all have seen pictures of people that are anorexic or bulimic. It's not pretty and maybe it conditions us to make sure that we don't undereat.

We might think the same thing when we see the complete opposite end of an extremely obese person and realize that we don't want to go that route either.

But then there's the "normal overweight" that still carries health risks. Those we don't worry about. When we see images of people eating, they're smiling, laughing, having a good time. People even make fun at themselves for being overweight and we don't give any thought to health issues that they are or will have.



I guess in a way I understand due to the fact two-thirds of people in the United States are overweight or obese and therefore, that is the norm and since health issues related to obesity tend to slowly creep into a person's life rather than become almost immediate, there's a little more sensitivity that needs to be taken when speaking of overweight children.

In the end I took the route of promoting the class to increase football performance with fat loss. It's not a lie. With less weight you'll be able to run faster, change directions quicker, etc. I'll see if marketing it like that works. I'll keep you posted.

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Friday, May 8, 2009

Importance of Health During Younger Years

Back a number of years ago when I turned 30, I told myself that I needed to start getting into some better and more consistent habits with my exercise and nutrition.

It wasn't horrible during my 20s but, I had a theory that your 30s were an important time of your life to get into those good habits or else things were going to start catching up to you after you hit the big 4-0.

Since that time, I've seen friends and acquaintances that have helped prove that theory (unfortunately).

People who didn't exercise, didn't watch what they ate really started putting on the pounds once they reached their 40s. People that I know that smoke seemed to start showing signs of aging quicker, with changes in their voice, skin starting to wrinkle, complaints of physical ailments and comments about more frequent doctor's visits. It's almost like in their mind, they lived not the best lifestyle through their 20s and 30s but didn't feel any effects of that then but now that they are in their 40s they can't comprehend why they are coming across health issues.

This article talks about a study that involved women over the age of 65 and how their overweight/obesity levels along with arthritis results in more disabilities and leads to a lower quality of life during their senior years.

"While women tend to live longer than men, this study shows that they are at greater risk of living with disability and much of the excess disability is attributable to higher rates of obesity and arthritis," Dr. Heather Whitson from Duke University Medical Center, Durham, North Carolina who presented the study, noted in a statement.

Among 5,888 men and women older than 65 years enrolled in the Cardiovascular Health Study, Whitson and her colleagues found that women suffered up to two and a half times more disabilities than men of the same age. Higher rates of obesity and arthritis among these women explained up to 48 percent of the gender gap in disability.


And here is where it gets to the point I was making:

"This is important because it suggests that women's tendency to pack on extra pounds in their child-bearing and peri-menopausal years translates into loss of independence in their old age," Whitson added. "Preventing weight gain in young to middle-aged women may decrease disability burden in later years."


And guys, don't think you're off the hook and can just eat the extra leftover pizza that your wife is now going to turned down and assume you're not going to have any additional health issues if you don't watch where your waistline is going:

Men, on the other hand, were more likely to have emphysema, heart disease, congestive heart failure, stroke, diabetes and hearing problems. They were also more likely to have trouble walking due to narrowed leg arteries.


I don't have a tattoo. If people want them, that's fine, it's just not my thing to put on my body. When I've asked a few people why they got one, they can't really answer the question too well but the normal response that I get when I ask them "Aren't you concerned how that's going to look when you get older?" I'm told "Well who cares what it looks like then!"

The point is that we really need to start looking at how are actions and treatment of our body today is going to affect what happens to us down the road. We tend to think in the "now" and the short term. I don't know about you but I'd really rather not have to take a million medications, walk with a cane, have to put a mask on to help myself breathe, etc., as long as I possibly can.

I'm not saying that I don't think you can make adjustments to how you treat your body later in life and not get results. I think you can. But I think it be a lot less painful (and less dramatic) if you give some thought to what you are doing to your body today and if it's not good, just make a few little changes and you'll see that over time, it's going to make a big difference in how you feel 20-30 years from now.

Have a good weekend.

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Thursday, May 7, 2009

Fat Report Cards

If you are a parent, what would you think of this?

You get your child's report card, look it over and see how they are doing in Math, Reading, Art, and then at the bottom you see what your child's Body Mass Index (BMI) is.

That is what is going to happen the next school year in Boston according to this article.

Kids that are in first, fourth, seventh and 10th grade will be weighed and measured and the results sent home to the parents with some explanations as to what the number means and recommend where to go from there.

I'm kind of split on this. On one hand, with the child obesity epidemic getting worse I think it's a good idea to at least give parents a heads up that their child might be running into a problem.

On the other hand, is it really going to make a difference? Will the parents take is seriously, or be offended that you're calling their son or daughter "fat", or with they just look at the number and say "whatever"?

Will it cause a possible anxiety among very young kids that could possibly now view themselves as "fat" to where they might go the other way and stop eating all together as this part of the article points out:

A 6-year-old who learned she was at the top end of what is considered healthy for her age and height started eating significantly less, reported The New York Times.
"My 2-year-old eats more than she does,'' her mother told the newspaper.


Although at the same time, I think the schools are sending a mixed message by reporting concern about the child's BMI but at the same time, continue selling regular sugary soft drinks and fatty goods in the school cafeteria and barely teach physical education and nutrition in classes (as reported in this article in the New York Times).

I know I'm going back and forth on this but this quote from the New York Times article kind of irked me:

''I don't care how big I am,'' said Holly, 17, who is insulin resistant, a condition that often precedes Type 2 diabetes. ''It's not what you look like, it's who you are.''


She right but at the same time, I don't believe the school is doing this in order breed a bunch of skinny models, it's about reducing the number of kids from having health issues (and since she's 17 and already is insulin resistant, she's already headed in that direction).

Maybe this is headed in the right direction, but maybe not. There's a lot of misinformation out there on health and fitness and I guess my final thought is that if schools are going to do this, sending a "fat" report card home with a BMI number on it along with a briefing on what it means can probably cause more harm then good because it's only giving half the story.

Physical education and Nutrition classes need to be a staple of school curriculum starting at even the level of first grade to teach a healthy lifestyle rather than just reporting on unhealthy lifestyles.

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Wednesday, May 6, 2009

Lean Muscle and Birth Control

The joke I remember hearing a long time ago is that the side effects of a woman taking oral contraceptives were things like nausea, weight gain, and mood changes. So the pill itself isn't what prevents a woman from getting pregnant, it's the side effects that make her less likely to be desirable for a man to want to have sex with her.

But this study presented another side effect of oral contraceptives: Women putting on less muscle.

They found women who were not taking birth control pills gained 60 percent more muscle mass after a 10-week weight training program than those who were.

That's pretty significant. But this is the start of trying to figure out why that is:

And blood samples before and after the training period showed the women on the pill had lower levels of muscle-building hormones such as testosterone and far higher levels of muscle-breaking hormones such as cortisol.


But, I found a different article talking about this same study that goes a little deeper.

Essentially, the women that were on the pill had lower levels of androgen hormones that are there to build that muscle after a workout and a higher level of cortisol that is there to breakdown muscle.

Normally, it's not a bad thing to have cortisol breakdown muscle, because the androgen hormones will come along and re-build the muscle after an intense workout that triggers those hormones to spurt off (known as protein synthesis).

It seems that the contraceptive is putting a halt to the release of those androgen hormones.

But when they dug in a little deeper, they found that it even came down to the type of oral contraceptive that was being taken:

Women who took pills containing low-androgenicity progestins acquired muscle through exercise as effectively as did women not on the pill. But women whose oral contraceptives contained medium- or highly androgenic progestins attained less than a 0.5 percent gain in muscle mass over 10 weeks — a far cry from what the others achieved.


From a trainer's perspective, this is pretty interesting as it might be a question that is necessary if you're seeing your female clients not put on the muscle that you think they should be over a period of time. It could also be a reason why a female would have minimal or even fat gain over a period of time (assuming workouts are being followed and nutrition is in check). Ladies, if this is a concern for you, you might want to talk to your doctor about it but at the same time, I think more research needs to be done to give us the reasons why it's happening.

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Tuesday, May 5, 2009

Put Down That Baby Food

Just when we thought the child obesity epidemic couldn't get more bizarre, I found this article that talks about how some baby food sold in Britan have more saturated fat and sugar than junk like cookies and cheeseburgers that we're feeding out older kids.

Publishing results of a survey of more than 100 foods for babies and toddlers, the Children's Food Campaign said Farley's rusks were 29 percent sugar and some Cow & Gate toddler biscuits contained trans fats, which have been linked to heart disease.


I had to look up Farley's rusks and I'm not even sure they're available in the US. They look like animal crackers to me.



Anyway, as the article points out, be careful when buying baby food or snacks and be suspect even if it says it's "healthy." It's unfortunate that the definition of that word is up for debate nowadays.

www.leanbodyfitness.com
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