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Why Fitness Professionals Should Join the MedFit Network

/19 August 2021/ All MFN blog/

It is safe to assume that not everyone a fitness professional works with is injury- or disease-free. As a fitness professional, it is your responsibility to ensure that you provide your clientele with safe and effective programming. The question you have to ask yourself is: are you truly qualified and up to date on the latest information to work with your current (and future) clientele? A second question to ask is: are you marketing yourself to those who need you most in this healthcare crisis? If you’re honest, you should at least say that perhaps you are not.

Well, this is where the MedFit Network (MFN) can help! The MFN is both a professional membership organization for fitness and allied healthcare professionals and a free online resource directory for the community to locate professionals with a background in prevention, treatment and rehabilitation in working with those with chronic disease or medical conditions.

As a fitness professional, here’s why you should join the MedFit Network.

1: Raising Fitness Professional Standards 

MFN is dedicated to making sure fitness professionals are highly educated and prepared to work with any medical issue. The name given for this person is a Medical Fitness Specialist (MFS). The MFS helps make the transition from medical management and/or physical therapy to a regular physical activity program following a surgery, an injury, a medical diagnosis or exacerbation of a pre-existing condition. They also possess the training and skills to work with medical conditions like obesity, diabetes, hypertension, neuromuscular disorders and heart disease. So, a medical fitness practitioner is not just a personal trainer but includes wellness- and health-related disciplines such as chiropractors, massage therapists, physical therapists, nutritionists, etc.

2: Continuing Education

The MedFit Education Foundation (MFEF) is the nonprofit partner of the MedFit Network. MFEF is dedicated to elevating the quality and amount of available education for the medical fitness professional and the entire fitness and wellness community through their learning website, MedFit Classroom. For example, there is a Multiple Sclerosis Fitness Specialist and Drug and Alcohol Recovery Fitness Specialist course that are both one-of-a-kind. Continuing education is required for all their specialty courses. This is typically not the case. It is usually continuing education only for your certification. All of their continuing education courses are approved by a medical advisory board of some of the brightest professionals in the nation. MFEF also facilitates weekly educational webinars that are included with your MFN membership. These webinars are presented weekly by industry experts on such topics as medical fitness and active aging.

The MFN is an organization filled with people from all walks of the wellness professional spectrum. For example, they have MDs, PTs, chiropractors, dieticians, fitness and massage therapists to name a few. As a result, opportunities to network are endless. Because of this, current members have developed their own educational courses and even started their own blogs. Also, members have been able to designate their facility as medical fitness facilities by working with a member who specializes in helping people achieve this status.

The MedFit Network is a unique organization dedicated to improving the standards of the fitness and allied healthcare professionals. The ability for the diseased community to go to a directory of qualified medical fitness professionals is something unheard of anywhere else. The three reasons given are just the tip of the iceberg as to why you should be a part of this movement, the MFN!

Click to learn more about joining the MedFit Network as a professional member.

Maurice Williams offers a rare combination of advanced academic training, personal experience as a competitive athlete, entrepreneur skills and 22 years of experience in personal fitness and training. He has a BS in Exercise/Sport Science from Elon College (Now Elon University) and an MS in Clinical Exercise Physiology from Ohio University. Maurice is also a long-time MedFit Network member.

sneakers-walking-in-woods

Gait! Everything You Need to Know

/18 August 2021/ All MFN blog/

Assessing and training clients is challenging but skilled observation can give you important clues about your clients’ condition and readiness—and they don’t need to say a thing! Many trainers, and even therapists and doctors, are missing one of the most valuable assessment tools and training modalities they have at their disposal: the client’s gait.

supplements-vitamins

Sports Supplements & Performance

/17 August 2021/ All MFN blog/

In their effort to enhance energy and optimize performance, many athletes purchase vitamins, herbs, amino acids, and other sports supplements that are reputed to offer a competitive advantage. While a few supplements (beta-alanine, creatine, caffeine, nitrates) might play a small role when added to a well-thought-out fueling plan, no amount of supplements will compensate for a lousy diet. 

Fundamental to every high-performance athlete is an effective sports diet. All athletes should be taught from an early age how to optimize their performance using the food-first approach, so they know how to best fuel-up, fuel during, and refuel after challenging exercise sessions. Once an athlete has finished growing and maturing and has fine-tuned his or her fitness and performance skills, some sports supplements might be appropriately introduced with guidance from a knowledgeable professional.

That said, to the detriment of their wallets, many athletic people look for a glimmer of hope from the multi-billion-dollar supplement industry. Consulting with a registered dietitian (RD) who is board certified as a specialist in sports dietetics (CSSD) could easily be a better use of money.

Supplements are popular

A survey of Division-1 college students (89 females, 49 males) at Arizona State Univ. indicated 77% consumed at least one “claimed to be” ergogenic aid (1). Another survey of US Army personnel reports 75% used some type of dietary supplement at least once a week. Protein/amino acids were the most popular, taken by 52% of subjects (2).

Why are so many athletes willing to spend (or is that waste?) a great deal of money to buy sports supplements? The glimmer-of-hope reasons include: to improve physical appearance or physique, increase muscle mass, optimize general health, and help meet physical demands on their bodies. Unfortunately, most supplements don’t work. Before you spend your money, please educate yourself about each supplement you plan to buy.

Where to learn more

For information about (supposedly) performance-enhancing supplements, the US Dept. of Defense website Operation Supplement Safety (www.opss.org) offers abundant information for anyone who is curious to learn more.  The website includes:

  • a list of at least 28 unsafe sports supplements to avoid.
  • a list of questions to help determine if a supplement is safe. (Does the label have a “certified safe” seal from Informed Sport or NSF? Is the label free of the words blend, matrix, proprietary, or complex? Does it make questionable claims?)
  • an A-Z index with info about specific supplements, with all you need to know about Adderall, apple cider vinegar, caffeine, creatine, energy drinks, ephedra, ketone supplements, nitric oxide, omega-3 fats, pre-workouts, pro-hormones, proprietary blends, plus many more.
  • information on unusual reactions and adverse effects (nausea, headaches, shakiness, elevated heat rate, mood change, etc.) and how to report an adverse event to the FDA and the National Institutes of Health (NIH). 

Another helpful source of information is the Australian Institute for Sport’s ABCD Classification System (www.ais.gov.au/nutrition/supplements). The system ranks sports foods & supplements into 4 groups according to scientific evidence and practical considerations that determine whether a product is safe and if it effectively improves sports performance. 

  • Group A includes specialized products with strong evidence for benefits in specific events, including sports drinks, gels, iron, caffeine, beta-alanine, bicarbonate, beet root/nitrate, and creatine, among others.
  • Group B deserves further research. It includes food compounds with anti-oxidant and anti-inflammatory properties (i.e., tart cherry juice, curcumin), vitamin C, and collagen, to name just a few.
  • Group C lacks scientific evidence to support use. These include (and are not limited to) magnesium, alpha lipoic acid, HMB, BCAAs, leucine, vitamin E–plus more.
  • Group D includes products with a high risk of leading to a positive doping test: ephedrine, DMAA, herbal stimulants, pro-hormones, hormone boosters (such as DHEA, androstenedione, Tribulus terrestris), and others.

What supplements do “work”? 

Sports supplements that do “work” actually improve performance by just a small (but potentially valuable) amount (3), despite carefully crafted advertisements that can lead you to believe otherwise. Case in point, the popular branch-chain amino acids (BCAAs), specifically the BCAA leucine, which is known to activate the muscle-building process. Unfortunately, simply activating the process is not enough to promote muscle growth. 

BCAA research indicates they do not provide any benefits above and beyond the amino acids athletes normally consume when eating protein-rich food at meals and snacks. To see any meaningful muscle-building effect, you actually need to have many other amino acids present (as happens when you eat real food, as opposed to an isolated amino acid), as well as enough calories—and of course, a good strength training program plus adequate sleep. 

Varied responses

Even among supplements that “work,” the response varies greatly from person to person. Case in point, beta-alanine, a supplement used by athletes such as sprinters, rowers, and wrestlers to reduce muscular fatigue and improve endurance during high-intensity exercise that lasts for 1 to 4 minutes. The varied responses can be related to not only genetics and biological factors, but also to the power of the mind, the placebo effect, adequate fuel, and enough sleep. Hence, when a supplement does “work” for some athletes, the response may be due not to the supplement—but rather to the athletes getting serious about taking better care of their bodies, eating wisely and getting enough sleep (4). 

Enhancing sports performance may not need rocket science, after all?

Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook and her online workshop can help you eat a winning sports diet. Visit NancyClarkRD.com for more information.

 

References

  1. Vento KA and FC Wardenaar. Third-party testing nutritional supplement knowledge, attitudes, and use among an NCAA I collegiate student-athlete population. Frontiers in Sports and Active Living. Sept 2020. doi: 10.3389/fspor.2020.00115 
  2. Bukhari A, A DiChiara, E Merrill, et al. Dietary supplement use in US Army personnel: A mixed-methods, survey and focus-group study examining decision making and factors associated with use.  J Acad Nutr Diet 2021; 121(6):1049-1063
  3. Maughan, R, L Burke, J Dvorak et al. IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete. Int’l J Sports Nutr Exerc Metab 2018, 28:104-125
  4. Esteves G, P Swinton, C Dale, et al. Individual participant date meta-analysis provides no evidence of intervention response variation in individuals supplementing with beat-alanine. In’tl J Sp Nutr Exerc Metab 2021; 31(4):305-313
alarm clock

Can’t Wake Up In The Morning Without Your Coffee? Here’s How To Have More Energy Without Caffeine

/16 August 2021/ All MFN blog/

In this day and age fatigue is a very common problem. If you look at our daily lives, we’re constantly on the go, usually rushing through life trying to meet deadlines, do well at work and also have space for a social life and some physical activity.

You may feel like in order to keep up with this kind of lifestyle, you have to reach out for coffee or energy drinks to give you that much-needed boost so you can reach the end of your days without feeling like you’re about to pass out.

If you’re interested in reducing your caffeine consumption whilst still keeping up with your schedule full of energy, read on to discover some tips to ditch the caffeine but remain lively and ready to take on the day!

It’s all about your diet

Food is fuel, and you need to put the right kind of fuel into your body for it to run properly. If you want to feel satiated for longer whilst also maintaining high levels of energy avoid refined processed sugars and processed food in general. Take nutrient-dense foods that take longer to break down in your system and that won’t give you insulin spikes. The well-known sugar crash is what’s more likely to make you want to reach out for some coffee or an energy drink!

Get good sleep at night

Easier said than done but getting the right amount of quality sleep at night is crucial. Make it a point to keep good sleeping hygiene habits like not staring at blue light screens right before sleep or getting a lot of stimulation right before hitting the hay. The quality of sleep is also important, it’s no use if you’re waking up every few hours because your back hurts or the room is too noisy or the wrong temperature, so take time to prepare for bed and make sure you’ve created an environment that facilitates getting quality z’s.

If you miss your cups of coffee, try raw cacao instead

Sometimes it’s not so much the caffeine as it’s the habit of having a warm drink that you miss. If that’s the case, switch to having a hot cacao instead. Cacao has PEA (phenylethylamine) which is known to naturally increase the energy levels in people without needing to consume caffeine for the same effect. On top of this, there is truly nothing more enjoyable than a hot cup of cacao!

Take a brisk walk

If you’ve sat in front of your desk for hours and are starting to feel sleepy and drowsy, take a brisk walk in the fresh air for 10-20 minutes. The exercise will get your blood pumping back through your body, your heart rate will increase and you’ll feel more energized. Also, the fresh air is likely to wake you up and make you feel refreshed.

Take a power nap

Maybe a brisk walk isn’t going to cut it, so if you’re nearing the afternoon and you’re feeling that post-lunch drowsiness, find a quiet spot and take a quick 20-minute power nap. Power naps can rejuvenate you for the rest of the day as you get that much-needed rest without entering into a three-hour sleep cycle. It’s important you don’t overdo your power naps though, if you sleep for too long you may end up feeling even drowsier and sleepier than before.

Get them tunes out

Sometimes listening to your favorite, upbeat music can really help you crank up your energy levels. Music is known to do wonders with the human brain and one of those benefits is making your mood lift, as well as energizing you naturally.

Summary

If you feel like you need an extra bit of energy but don’t want to over-rely on the consumption of caffeine, be sure to try these tips and tricks and you’re guaranteed to see your energy levels rise while you also build healthier habits into your routine, it’s a win-win!

Kendra Beckley helps companies enter a new market and build long-term relationships with partners. She is also interested in writing articles on various topics at Next Coursework. She is a business development manager and editor at Write my dissertation and Dissertation writing service.

Water Droplet

Guide On How To Be Hydrated: MOVE Your Water

/13 August 2021/ All MFN blog/

Water requires movement to stay energized. Even inside our bodies, water needs to move to have its potent cleansing and healing effect.  How much we move has far more impact on our hydration than we previously thought. The human body is a hydraulic pump system and squeezing, twisting and contracting all deliver hydration more deeply into our tissues. Our spinal canal and joints are central to this hydraulic system, as is fascia, our sponge-like connective tissue found throughout our bodies, in fact, there’s miles of it in there.

Lori M Self Evaluation

A Self-Evaluation To Do at Home

/12 August 2021/ All MFN blog/

Take notice before your muscles begin to evaporate, and you need someone else to take charge.

Here are some questions, allowing you to make a self-evaluation, which can help you decide if you need assistance.

  1. Can you walk 50 feet in 12 seconds? This benchmark is a good indicator of the ability to walk for exercise. If you can’t, it’s time to think about ways to get moving.
  2. Can you walk 400 meters (a little less than a quarter mile) in just over five minutes? For endurance, the threshold is walking 400 meters or about one lap around a high-school track.
  3. Can you stand up from a chair five times in 11 seconds or less? This is a way to assess lower body strength needed for numerous tasks climbing stairs, walking, getting out of a chair or car, picking something up off the floor, getting off the toilet, or stepping out of a tub.
  4. Can you walk 10,000 steps a day? If you can achieve this benchmark, good for you. Studies have shown that it can help protect people from osteoarthritis and from developing mobility problems.
  5. Can you stand still with one foot directly in front of the other for 10 seconds without tipping over? If you didn’t sway or step out, great. Practice more complicated moves by continuing to take ten steps in a straight line without losing your balance. (Click here to take my Balance Quiz.)

Exercise is for everyone. But the truth is, some people, especially seniors, lack the range of motion, strength and flexibility to exercise. That’s especially true for those just starting out.

Assessment tools used by personal trainers are designed to meet the basic criteria that helps to measure physical fitness parameters and functions needed to accomplish activities of daily living.

Reprinted with permission from Lori Michiel. 

Lori Michiel, NASM, has been assisting seniors in their homes since 2006 with customized exercise programs including those designed to address Parkinson’s, metabolic disorders, arthritis and diabetes. These adaptive programs are specifically designed to improve balance, circulation, flexibility, mobility and promote independence. Lori Michiel Fitness has over 40 certified trainers who are matched with clients in Los Angeles, Ventura and Orange Counties. Connect with Lori at www.LoriMichielFitness.com.

Stroke-Neuroplasticity

Sensory Input Drives Motor Output – “You gotta feel it to move it!”

/5 August 2021/ All MFN blog/

In our previous article, we showed you this picture to help understand neuroplasticity and how neurons that wire together, fire together. In this blog we’ll use the same picture to understand how sensory input to the brain affects motor output.

The sensory area (purple) is on the front “slice” of the parietal lobe. The neurons here will be activated by sensory input such as touch, vibration, threat, pressure, temperature and joint position. Lying just in front of the sensory area is the motor area (blue), which is the back “slice” of the frontal lobe. The neurons here are activated through volitional movement.

In both the sensory and motor areas of the brain, you can see in the illustration that specific areas are dedicated to specific body parts. And those areas are represented in the same areas for sensory and motor (e.g., where the hand is located in the sensory area is in the same place in motor area along the “slice”).

Why sensory input matters for stroke survivors

The bottom line is that for you to move an area well, your brain must be able feel, or “sense”, the area well. This is why issues like peripheral neuropathy in the feet so greatly affect the ability to balance and walk. Having good sensory input from an area of the body is a prerequisite for good motor control when we try to move an area.

One of the most prominent dysfunctions after stroke is a reduced ability to move one side of the body. This can occur at many different levels, from total paralysis to reduced coordination of fine motor skills. Common examples include limb spasticity, usually in flexion (e.g., a clenched fist held close into the chest), or what is termed “drop foot”, an inability to dorsiflex (lift) the foot, which severely interferes with a safe, functional gait pattern. This happens because the stroke damaged areas in the motor cortex associated with the affected body part.

The good news is that by increased sensory input to the affected area, we can begin to improve motor output. You have likely seen this already if you have ever used things like percussion guns or kinesiology tape. The many new “toys” we see in the fitness industry these days are simply sensory input devices, providing the sensory area with more and novel input, which then allows the motor area to “fire” better and provide better movement (i.e., improved range of motion, more strength, etc.).

A 2017 study found that “kinesio tape application to the tibialis anterior has significant effects on motor recovery of the lower extremity, spasticity, ambulation capacity, HRQoL (health-related quality of life) and gait compared to the control group and baseline.” (1)

The concept of sensory input affecting motor output and how to harness it is not only for stroke recovery, but also for general fitness, performance, and pain clients!

Begin learning a neuro-centric approach to medical fitness and how to work with stroke survivors with our Stroke Recovery Fitness Specialist online course, available through the MedFit Classroom.

Pat Marques is a Z-Health Master Trainer and NSCA-CPT specializing in training the nervous system to improve performance and get out of pain.  After retiring from the Active Duty Army, Pat pursued his education and certifications in exercise science, initially working with wounded, ill, and injured soldiers. During this time that Pat discovered the power of using a neurological approach to training to get out of pain and improve fitness and performance. He currently provides exercise therapy, movement reeducation, and strength and conditioning for all levels of clients at NeuroAthlete, from chronic pain sufferers to Olympic-level and professional athletes.

References

  1. Belma Fusun Koseoglu, Asuman Dogan, Hilmi Umut Tatli, Didem Sezgin Ozcan,Cemile Sevgi Polat (2017). Can kinesio tape be used as an ankle training method in the rehabilitation of the stroke patients? Complimentary Strategies in Clinical Practice, Vol. 27.