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sugar cubes

The Debate: Is Sugar Evil or OK for Athletes?

/13 September 2018/ All MFN blog/

Sugar is a total waste of calories. I don’t touch the stuff.

I have such a sweet-tooth. My day is grim without some sugar in it.

Before I compete, I eat a spoonful of honey to boost my energy.

If you are like most of my clients, you are confused about the role of sugar in your daily sports diet. The anti-sugar media reports sugar is health-erosive, yet sports nutrition researchers claim sugar is performance enhancing. That might leave you wondering: Should I eat sugar or avoid it?

To address this conflict, I’ve summarized a sugar debate published in 2018 in the Journal of Progressive Cardiovascular Disease. The article, critique, and editorial do a good job of examining the question: Have the ill effects of those toxic white crystals in your diet been over-emphasized? Here is some information to help you better understand the two sides to the Sugar Wars debate.

Sugar is Evil(1)

Sugar is not an essential nutrient. Our bodies can make sugar (glucose) from the dietary fat and protein that we eat, or by breaking down our body’s muscle and adipose tissue.

• The average American eats about 100 pounds of sugar per year; that’s 2 pounds a week and contributes abundant empty calories.

• Populations with a high intake of added sugars tend to have health issues. Reducing added sugar to less than 10% of total calories reduces risk of overweight, obesity, and tooth decay.

• Dietary sugar drives up blood sugar. Routinely consuming 150 sugar-calories each day (i.e., one can of soda) increases the risk of developing diabetes by 1%. Much of this sugar is hidden in packaged foods.

• Metabolizing added sugar (with no nutritional value) requires vitamins and minerals. With very high sugar consumption (and low intake of other nourishing foods), one could become nutrient depleted.

• Trading empty sugar calories for nutrient-rich calories is a no-brainer. Limiting sugar intake does not harm anyone.

Sugar is OK for People Who Are Fit(2)

• Sugar consumption increased from less than 10 lbs. per person per year in the late 1800’s to about 100 pounds per person per year by World War II. Consumption remained relatively flat until 1980. Our health also improved between 1880 and 1980—so is it fair to say that the increase in sugar hurt our health?

• Sugar (and starch—a string of sugar molecules linked together) is in breast milk, dairy foods, fruit, honey, potato, wheat, corn, quinoa, and all grains. People around the globe have consumed these “carbs” for years. So why now do sugar and starch suddenly become responsible for creating human obesity and diseases?

• The fear-mongering terms of unhealthy, toxic and poisonous are simply unscientific. People who lack knowledge about physiology accept this disease-mongering, anti-sugar rhetoric. But the fact is no one food is healthy or unhealthy.

• Our present state of poor health is not because our diets are unhealthy or that we consume sugar, but because we are physically inactive. Low levels of physical inactivity reduce our ability to metabolize sugar optimally, and that explains the true cause of obesity and metabolic diseases.

• In terms of diabetes, blood sugar, not dietary sugar, matters. The rise in blood sugar that occurs after eating is not pathological but rather the failure of the muscles and liver to take up the sugar. That is, it’s not what you eat, but what your body does with what you eat.

• Physical activity affects appetite and energy intake. If we are too inactive and live a sedentary lifestyle, energy intake gets dissociated from energy expenditure. We can easily eat more calories than we burn. Lack of physical activity negatively impacts metabolic health.

• A maternal effect impacts both pre- and post-natal development. Children of inactive mothers are born increasingly predisposed to inherited childhood obesity and Type II Diabetes. This increases with each passing generation.

Concluding comments(3)

Lack of physical activity, more so than sugar, is the greater threat to our health. Given that so many people are overfat and underfit, a diet low in sugars and starches is likely a good idea for them. But for sports-active, fit people—who are at lower risk for heart disease, diabetes, and obesity—sugar and carbs are not toxic but rather a helpful way to enhance athletic performance. The one size diet does not fit all.

No one is suggesting that athletes should eat more sugar, but rather understand that, as an athlete, you can embrace a sports diet that includes an appropriate balance of carbohydrate (sugars and starches) in each meal. Strive for a healthy eating pattern that includes 85% to 90% quality foods and 10% to 15% whatever. Some days, whatever might be an apple; other days, it might be a slice of apple pie.

Addendum: If you are fearful sugar will harm your health, note that fear-mongering relies on cherry-picked scientific information that can prove what the messenger wants to prove. Fear-mongering messengers have created a general distrust of Big Food, and have shaped opinions that support raw foods, super foods, whole foods, organic foods, and clean eating. While a plant-based diet based on unprocessed foods with no added sugar is ideal, I commonly see athletes who take the advice to the extreme and eat “too clean” (orthorexia). That is not healthy, either.

My suggestion: Enjoy a balanced variety of foods, in moderation. The US Dietary Guidelines recommend limiting added sugar to less than 10% of your total calories (about 250+ sugar-calories per day for an active woman who might require about 2,500+ calories a day) Enjoying a daily small sweet seems better than routinely “cheating” with sugar-binges. Does the age-old advice to enjoy a balanced variety of foods—with a sprinkling of sugar, if desired—seem a reasonable goal?

Nancy Clark, MS, RD, CSSD counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her best selling Sports Nutrition Guidebook and food guides for marathoners, cyclists and soccer players offer additional information. They are available at NancyClarkRD.com. For her popular online workshop, see NutritionSportsExerciseCEUs.com.

References

This article is based on information from the Journal of Progressive Cardiovascular Disease (August, 2018)

  1. DiNioloantonio JJ, O’Keefe JH. In critique of “In Defense of Sugar: The Nuance of Whole Foods. https://doi.org/10.1016/j.pcad.2018.07.006
  2. Archer E. In Defense of Sugar. https://doi.org/10.1016/j.pcad.2018.07.013
  3. Lavie CJ. Sugar Wars -Commentary From the Editor https://doi.org/10.1016/j. pcad.2018.07.007

Resistance Training: Principles and Planning

/12 September 2018/ All MFN blog/

As I have grown in my own understanding of strength training over the years, I have  come to realize that many people are aware of the need to develop strength but appear to miss the point when applying their efforts to the actual process. I have observed over the years that men tend to want to “load up” their exercises and do minimal repetitions (maximizing the resistance) while women tend to work with very light weight and do greater numbers of repetitions.

Both approaches are not wrong but in applying their effort in this way they will both get minimal results. Men tend to get fatter in the abdominal cavity and women tend to gain fat mass in the hips and thighs – and eventually arms. Both approaches will not solve the “fat storage” problem and I suspect the frustration both groups feel grows ever time as each attempts to change the outcome by going with what they “think” will work.

I feel that if I can highlight the PRINCIPLES of resistance training while identifying the underlying benefits of a successful resistance training program I will hopefully “shed light” on the mystery of getting a “lean body” which we all seem to want.  Lean and strong beats fat and weak any day -doesn’t it? I know it does because I am able to say that after 30 years of weight training I AM lean and strong! Would you want that too? Of course!

PRINCIPLES OF RESISTANCE TRAINING

RESISTANCE: Applying a predetermined  “load” to a particular muscle group in order to create a deficit of stored energy and allow the muscle to respond to the “stimulus” by “adapting to the load presented” – and getting stronger over time. The muscle grows in size and strength by responding to increased loads and gives the joint more stability while creating a more flexible and adaptable joint.

REPETITIONS: The number of movements around the joint that create the result. The lower the number of repetitions – the greater the load. The higher the number of repetitions – the lower the load. Repetitions can range anywhere from (6 for “power sets” to 15 for “endurance sets”. The number of sets one can do will determine how quickly – or slowly – the muscle will respond to the stimulus. When it can no longer perform the movement (1-3 sets for beginners to 4-6 – or more – sets for experienced individuals) it has reached a “failure point”.

EXERCISES: The number of exercises is determined by the condition of the individual and the outcome desired. The form (body weight, machine, free weights) the exercises take is determined by the experience, knowledge and acquired skill of the individual. The process is always dictated by the conditioning and “readiness” of the person to train and MUST always include the safety and effectiveness of the exercises selected. Examples of exercises are: Leg extension, calf extension (seated or standing), shoulder press, chest press, back – rowing or pulldown, arm curls, lunges, and squats.

SPEED/TIMING: Timing refers to the speed with which we do the movements needed. The 2/4 count is a common tool used to either “speed up” or “slow down” the movements. (2 is for raising the weight and 4 for is for lowering the weight slowing the movement). Each has value but the faster we do the movements the more likely we are to increase the risk of injury. The heavier the load the more speed will have to be employed to “move the weight”. The lighter the load the slower the movement can done increasing fatigue and allowing the muscle to respond over time to the stimulus. Do a movement that is comfortable for you and remain in control of both the positive and negative resistance.

RANGE OF MOTION: The principle of range of motion comes into play when we attempt to move a heavier “load” through a “full range of motion” when our muscle is unable to do it without assistance from another joint. A classic example would be a standing arm curl where we are applying a weight against our bicep and attempting to raise the weight to our shoulders without using our back or lifting with our shoulders. I see this all the time. If you can’t “curl the weight” slowly – at the elbow for example – without assistance the weight is too heavy.

PROGRAMMING: Programming applies to the overall effort – and the result one is attempting to achieve. Starting with lower weight and doing more repetitions correctly is always preferable since safety must come first. The muscle develops over time and then additional “reps” can be applied with higher resistance since the muscle “adapts to the loads” over time. Patience is important and “going slowly” at first is always advisable. Weight training can show results in as little as 30 days so keep going!

THE PRINCIPLE OF ADAPTATION: This principle is the most important to keep in mind. All muscles get stronger over time if consistent effort is made and the issue of safety is always kept foremost in mind. My own training is now focusing on high numbers of repetitions while maintaining the weight I have been using to this date. The endurance and power issues are  being addressed in this manner since I am older now and my goal is to “maintain” my existing lean muscle mass”. We should ALL want to maintain our lean muscle mass since it is the most active tissue in our bodies – and burns lots of calories! The aging process WILL have a long term – and negative – effect if we do nothing!

PLANNING

Do “something” every week for the rest of your life when it comes to building – and maintaining – your existing lean muscle mass. Strength and endurance decline with the years – especially after the age of 40. The process actually begins in our 30’s but accelerates in our 40’s and beyond. I am fighting for a lean and strong body every time I train with weights.

I am building ENDURANCE through massive numbers of sets and reps. I am creating more POWER and STRENGTH through increased loads. I am increasing my CAPACITY when I keep the time between sets down to 30 seconds or less. I don’t waste time sitting or talking with people. I don’t allow myself to be distracted (no PHONE). I work toward the completion of my weight training workout in under an hour and fifteen minutes twice a week.

Scheduling time to work on building muscular strength and endurance is critical to a healthy and fit body. Your commitment to creating and maintaining your existing lean mass is VITAL so start with 2-3 days and build your program to suit your needs. Consider all your options (machines, free weights, body weight exercises etc.). Seek guidance from a fitness professional to assist you in planning your training especially if you lack proper training and experience – better “safe than sorry”!

Set a firm schedule for yourself and stick to it! I strength train on Mondays and Thursdays – and train HARD each time. I want to keep what I have as long as I can – and enjoy every minute at the same time! You should too! Find a way and commit yourself to your purpose and NEVER QUIT!

IN SUMMARY

Strength training is vital to a healthy and fit body as we age. Without our muscles we WILL become frail and weak – and our spine will collapse along with our ability to take care of ourselves – which I never want to experience. I see this outcome every day and walkers are becoming more commonplace for the “elderly”. I NEVER want to be called “ELDERLY”. That to me is the kiss of death. Remember after the age of 40 “all bets are off”. If you haven’t been active and developing your body before that age then get started and don’t waste a minute – or even ONE DAY.

Once the time is gone it can never be recovered. I am off to do my weight training for the start of my week and I can’t wait to “get to it”. My energy levels will go up and my attitude will be positive – and happy. I will accept the challenges of my day and start my week off on the “right foot”. Will you do the same? Only you can answer this question. I am guessing that if you do all you can today to get stronger – your body – and your mind – will be forever grateful that you charted a course that will forever keep you young and vital – and that is priceless!

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

selfcare

Self-Care Is Good For Your Mental Health

/11 September 2018/ All MFN blog/

Stress and addiction are closely linked together. In fact, stress is one of the key factors(1) of addiction initiation, maintenance, relapse and treatment failure, according to Psychology Today. It is important to differentiate between chronic stress and normal stress. Normal stress can be healthy and even seen as pleasant.  However, chronic stress can have harmful effects on your physical and mental health.(2) One of the biggest sources of chronic stress is in the workplace. As a result, chronic stress can cause employees to turn to unhealthy coping mechanisms such as drugs and alcohol.(3) Luckily, self-care can help you cope with this stress in a healthy way.

Mental Benefits of Self-Care

Self-care has a number of key health benefits. In its most basic form, self-care is simply taking care of yourself. Exercising, for example, can prevent several diseases and disorders including heart disease.(4) However, self-care also has a number of mental benefits as well.

Taking time away to take care of yourself provides you with a way to recharge your batteries. After a long, hard day at work, coming home and taking a relaxing bath can be akin to hitting the reset button. This makes you able to withstand everyday stressors better and enables you to stay focused and more productive when you are working.

But, now that you know the benefits of self-care, how can you actually implement it in your everyday life?

Sleep

Sleep is important for our mental and physical health, but it is very often overlooked. According to ResMed, sleep helps you heal damaged cells, boost your immune system, and recharge your heart and cardiovascular system for the next day.(5) On top of these physical benefits though, getting the correct amount of sleep also has tons of mental health benefits. No one feels 100 percent when they haven’t had enough sleep.

Sleep deprivation can prevent you from focusing, make your irritable, and cause you to crave unhealthy foods. It is hard to deal with even basic, everyday stress when you haven’t had a good night’s sleep. To help you get the sleep you need, it is important to have a set sleep routine and schedule. While it might seem like you can get more work done if you stay up, it is generally a much better idea to get the sleep you need and come back to your work later.

Take a Break

Taking a break can be helpful when you’re feeling stressed or overwhelmed. No one can concentrate on one task for long, especially if it isn’t a task that is fun or exhilarating. So, instead of trying to focus on a task for longer than you could do accurately, take regular breaks. This can help you stay focused while you do work and decrease the amount of stress you’re under, especially at work. We recommend taking at least one break an hour and possibly even more if the task you’re doing is particularly difficult.

Eat Healthily

Eating healthy can improve your physical and mental health. Healthy food helps to boost your mood and can keep you from being stressed. Keeping healthy snacks close at hand and having regular meals can greatly enhance your overall mood and your mental stability.

Self-care can do wonders for your mental health and can prevent relapse. By preparing your body to handle stress well, you can keep your outlook positive and handle whatever the world throws at you.

Henry Moore is the co-creator of FitWellTraveler. The site blends two of his favorite subjects (travel and health) to provide readers with information about how to get the most out of both.

References:

  1. https://www.psychologytoday.com/us/blog/science-choice/201705/stress-and-addiction
  2. https://www.verywellmind.com/chronic-stress-3145104
  3. https://rockrecoverycenter.com/blog/work-stress-and-substance-abuse/
  4. https://draxe.com/benefits-of-exercise/
  5. https://www.resmed.com/us/en/consumer/diagnosis-and-treatment/healthy-sleep/what-happens-during-sleep.html
signs

What is INFObesity & Do You Have It?

/10 September 2018/ All MFN blog/

We want better health, and so we seek better nutrition and health information, and we share that information. And then we seek and we share, some more. And we seek and we share, and we seek and we share and…  we become INFObese – the unhealthy condition of having too much nutrition and health information.

To be clear, information is not the problem and not all information is bad or wrong. Actually there is a lot of better quality nutrition information today.

But just like the fats we eat, while some information is needed, even essential, for our bodies to run better, too much overwhelms, weighs down, and interferes with our body (and mind) running better.

Too much nutrition information is a health risk. Do you have INFObesity?

Assess your current nutrition information load to find out if you suffer from this condition:

  1. Grab a piece of paper.
  2. Draw a bull’s eye with five circles (like a dart board).
  3. In the center circle, write “Me Today”. This circle represents who you really are right now. Write down your likes, dislikes, lifestyle, health status, choices, and resources.
  4. In the next circle, write “My Health – Top 5”.  This circle represents who you are based on the top 5 things that are most important to your current health status and health goals.
  5. In the next circle, write “Me, Myself, and I”. This area represents the roles you play in your life currently like friend, spouse, ballerina, and more.
  6. In the next circle, write “You Don’t Really Know Me”. This area is how a company would target you if they didn’t know you on a personal level (so by your age, gender, where you live, your household role, your work).
  7. In the final circle write “You Don’t Know Me at All”. The outer circle is not targeted to you at all.

Image courtesy of ashleykoffapproved.com

Now on a separate piece of paper, jot down all the sources of nutrition and health information that you encounter in a week. Your neighbor, your guardian, a tweet, a magazine article, a TV commercial, a package of food, a yoga instructor, a dietitian or doctor’s advice.

Now assign each of the sources to a place on your bull’s eye. What does your picture look like?

When most of your information comes from sources in the first two circles (the bull’s eye and the next circle), you are doing better. You can still have too much information, but at least you are getting information specific to who you really are right now and to your personal health goals.

Look at the rest of your bull’s eye. Are you taking in highly-targeted information more often? Or are there more sources in the outer circles than the inner ones? And are there too many sources overall? You likely suffer from INFObesity.

The good news is that now that you have assessed your current information status, we can address what needs attention. But first, keep what is already better. Make sure to note and keep the sources that fall closest or are in the bull’s eye. And to rely on their information more often. To reduce your INFOload and improve its quality, could you get rid of some of the sources on the outer circles, could you choose different sources, more targeted sources, more often?

Want better help? Stop guessing what your body needs to run better (based on non-targeted or less targeted information). The better nutrition membership tools will help you assess your current nutrition and health so that you can see what your body really needs to run better. Then additional tools, including the weekly #Do1ThingBetter challenges will help you make better, not perfect, choices more often. (You can join The Better Nutrition Membership to have unlimited access to these better tools and support from me and other members.)\

Originally printed on ashleykoffapproved.com. Reprinted with permission.

Ashley Koff RD is your better health enabler. For decades, Koff has helped thousands get and keep better health by learning to make their better not perfect nutrition choices more often. A go-to nutrition expert for the country’s leading doctors, media, companies and non-profit organizations, Koff regularly shares her Better Nutrition message with millions on national and local television, magazines and newspapers. Visit her website at ashleykoffapproved.com. Ashley is also available for nutritional consultations.

change clouds

6 Steps to Total Life Transformations

/4 September 2018/ All MFN blog/

One of the things I am most passionate about is helping people achieve things they thought were previously impossible. Hence, the amazing thing about working with people in fitness is that once they start to achieve those “impossible” feats, it trickles over into other areas of life.

Someone who loses 50 pounds or conquers new feats of strength for the first time suddenly gets a promotion at work, gains the confidence to quit their job and start that business they’ve been dreaming about. Furthermore, they might even leave a relationship that made them unhappy and wasn’t serving them.

It’s truly incredible to witness these total life transformations over and over again. And I believe it comes down to following these 6 steps to total life transformations:

1. Identify your impossible goal. What’s that thing you’ve been dreaming about but haven’t committed to or verbalized?

2. Commit to a deadline. Write it down, yet, make it non-negotiable too.  Look at the goal and deadline every day so that it sinks in and become a part of you!

3. Reverse engineer the steps it’s going to take to achieve that goal. So, ask for support from a friend or coach if you’re not sure.

4. Ask yourself “what will it cost me to achieve this goal?” Will it cost money, time, or giving up things you enjoy like television? Also, make sure you’re willing to commit to the cost no matter what.

5. Ask yourself “who do I have to become to make this happen?” Do you need to become a morning person, more independent, or figure out a way to eliminate excuses from your vocabulary? You MUST check in on yourself every day to ensure you are becoming who you need to achieve the goal.

6. Find someone who believes in you and get them to hold you accountable. Very few people achieve goals entirely on their own. As a result, having a coach to support you is one of the BEST things you can do. They will give you honest feedback, help identify your blind spots, and help you strategize when you feel like your plan isn’t working.

So, now it’s your turn!

In conclusion, give it some thought (or maybe you know right away) then share with me your IMPOSSIBLE GOAL! It is only by setting, working toward, and achieving the “impossible” that we truly live an extraordinary life.

As a result, I’m anxiously awaiting!

Originally printed on Move Well Fitness blog. Reprinted with permission.

Maurice D. Williams is a personal trainer and owner of Move Well Fitness in Bethesda, MD. With almost two decades in the industry, he’s worked with a wide range of clients, including those with health challenges like diabetes, osteoporosis, multiple sclerosis, hypertension, coronary artery disease, lower back pain, pulmonary issues, and pregnancy. Maurice is also a fitness educator with Move Well Fit Academy and NASM.  

kettlebells-gym

3 Tips for Recruiting Your Fitness Center Team

/31 August 2018/ All MFN blog/

If you’re going to have a successful fitness center, you need a knowledgeable and enthusiastic team of employees working in your center. Like any business, a fitness center relies on customer satisfaction to survive and thrive, and customer satisfaction ultimately comes down to good customer service. Your employees may be providing fitness instruction or scheduling clients for yoga classes….

tracymarkley

Member Spotlight: Author and Fitness Specialist Working with Stroke Survivors, Medical Conditions and Fall Prevention

/30 August 2018/ All MFN blog/

Name: Tracy L. Markley
Location: Florence, Oregon
Website: tracyspersonaltraining.com
Occupation: Studio Owner, Fitness Specialist, Pilates & Yoga Instructor

How do you or your business help those with chronic disease/medical conditions or who need pre & postnatal care?

I work with clients of all ages, but especially seniors and clients who have, balance, neurological issues, heart issues, stroke survivors, MS, scoliosis, fibromyalgia, diabetics and more. I train one on one with clients.

I have written 2 books: “The Stroke of an Artist, The Journey of a Fitness Trainer and a Stroke Survivor” and “Tipping Toward Balance, A Fitness Trainer’s Guide to Stability and Walking”.

Both books have been recognized nationwide and helping those in recovery, their families and those with balance a walking issue. My business helps clients, the community I live in and others who hear my interviews and or read my books with fall prevention, stability and walking, walking gaits, recovering the mind and body from a stroke and other personal challenges each individual clients has come to me to help them with.

What makes you different from all the other fitness professionals out there? 

Since I began in the fitness industry I have always searched out the knowledge and certifications to help me work with clients with the many conditions clients come to us with in this industry.

Both of my books have been recognized nationwide and helping those in recovery, their families and those with balance a walking issue.

I was an examiner for AFAA Group Exercise Testing, and I am a Master Trainer with FiTOUR and hold/instruct live certification workshops.

Each book I wrote, (and my third one is on it’s way) has a special chapter in it with anatomy illustrations and shared knowledge to reach out to other fitness professionals as well as educating clients and others who have my books to help them personally in care.

What is your favorite activity or class to participate in?

I like to hike in the forest and beaches with my dog. I like teaching classes, lol, not taking them. I love core, balance and Pilates. I think Pilates, Joseph Pilates method on Mat or reformer is my most favorite and I love battle ropes.

What is one piece of advice that you would give other fitness professionals about working with special populations or those who need pre-& postnatal care?

I would advise other professionals to learn muscles and the science of movement of the body. I also would advice to be a good communicator and that that also means listening to what the clients feels and says.  Especially with special populations because each case is different and each person is different. Special population workouts are definitely not “cookie cutter workouts for all”.

What type of community activities are you involved in?  

I do talks and demonstrations at stroke recovery support groups and speak and balance and fall prevention. Next month We have a large book/author festival here in town where authors come from all over. I have been asked to sit on a panel with 3 other authors who are New York best sellers. I am so honored. I was asked because I am a new author and self-published and the Author who puts together this festival said she likes how I marked my books and myself as an author. The panel is on marketing books.

What is one of your favorite memories involving working with someone who has a health challenge or disability?

My most favorite is working with a very special man who came to me 6 months post stroke in a walker. It was educational and such a special journey, that it was my first book. I was with him when he got the sensation back his hand, to feel cold and hot. I was with him when he felt his spatial awareness come back. It was such an amazing journey of gains and communication. Although he passed away form surgery complicates when he had just got to 3 years post stroke, his journey and inspiration has lived on to continue to help others worldwide. He wanted this and I promised him no matter what that I would finish the book. He passed away right when it was beginning editing. He was an excellent example of working out everyday will help bring back the brain pathways and movements. This book is on strokesmart.org, a part of the National Stroke Association.

What would you like to see change/develop/emerge in the future of healthcare and the fitness industry?

Trainers and class instructors to become more educated in their work with clients, especially the special needs. It upsets me to see trainers do 1 day certifications then market themselves and trainer clients as if they studied and learned the depth that is needed to bring the quality care needed for these clients. I feel if a trainer limits their knowledge they limit the clients recovery and progress and the client may never understand that is was not their challenge that limited them, it was the limit of the trainer.

And what are you doing to make this happen?

I had goals to make some certification courses with hopes others would reach out and learn, and then I got introduced to Lisa Dougherty [MFN Founder], and I have the opportunity on this large platform to reach more people to help make this happen as a joined group with the others she has brought together. And once my course I am writing are ready to purchase I will market the heck out of them so other fitness professionals know they are available.

What is your favorite fitness/inspirational/motivational quote?

The body was made to move.

The more you sit, the stronger you get at sitting, the more you move the stronger you can become at moving.

Anything else we should know about you? 

I was Tracy’s Personal Training & Boot Camps in Huntington Beach Ca for 17 years, before closing and relocating my studio in Oregon in 2013, where my parents moved to in 1999.

My dog Wasabi has been a therapy dog and has worked with me for a few years in my studio when I was in Huntington Beach and now he does it here.

View Tracy’s MFN profile >

trainer-with-client-3

Performance Based Training: A Discussion

/21 August 2018/ All MFN blog/

I have noticed over the years that people who train at a fitness facility with the best of intentions never seem to change either in appearance – or behavior. I believe that the approach many of us end up taking to achieving their fitness goals become entrenched in predictable patterns that prevent the changes they envision from occurring. I appreciate the commitment that it takes to work toward health and fitness goals because I know first hand the many challenges – and roadblocks – that can arise on this important journey.

With this thought in mind I would like to share some thoughts with you on how you might make your efforts at becoming fit more fruitful, enjoyable, engaging and successful. Take time to reflect on your current efforts in this vital area of life and think about what it is you would REALLY like to accomplish going forward in life from a new perspective on “getting in shape”.

GOAL SETTING

Any discussion on performance based training has to begin and end with appropriate goal setting. This process does not involve “looking better”, losing weight or any other number of superficial aims. Training to look better is nonsense because we ARE who we are. Genetics determines our look – not “working out”. If we don’t value ourselves in the very beginning (as I discussed in an earlier article) as we are NOW then how will we ever value who we want to become?

I believe in the power of the mind to determine our outcomes in life and the first place to begin before embarking on such a significant journey is within our own minds. What do you want to ACHIEVE? What do your want to GAIN from this endeavor? How will the ensuing results help you going forward in your life? The answers that you consider to these and other questions  – and then finally adopt – will give you your goals.

I am a runner and a weightlifter. I am these things so that I may remain strong and fast as I age. That’s it. My performance as a speaker depends on the depth and breadth of my training so I schedule time for my mind, my heart, my muscles, and my flexibility. I want to cover all of these bases on a daily basis so that I can PERFORM at my best when I am called upon to share what I have learned on the principles of healthy aging. I want to be my own BEST example of what is possible so my program reflects this desire.

When you set your goals remember to include milestones and “review points” to insure you are on the right track. Getting a fitness professional to help you clarify your goals will be helpful but NOT totally necessary if your take the time to determine what you REALLY want to accomplish with your training.

TIPS:

  1. Determine how you want to train your heart in order to make it as strong as possible. My goal is to be able to sustain a 6 minute pace for a mile. My training covers 6 miles 5 days a week so I know day to day where I am on my “heart journey”.
  2. Determine how you want to train your neuro-muscular system. I do this through a rigorous weight training program. I do 17 individual exercises and record my results in  a written journal that I keep with me while implementing my program. I see no other person tracking their resistance training in this way – ever. “If you don’t know where you have been, how will know where you are going?”
  3. Determine how you will address flexibility and balance issues. I do this through a stretching program that includes a push up routine (except on weight training days) and focuses on my legs, low back and upper shoulder area. I also spend five minutes in a Jacuzzi stretching my hamstrings, calves and quads. Note: Yoga is a wonderful way to embrace BOTH strength and flexibility issues.
  4. Determine how you want to train your mind. Set aside time to reflect on your goals and your progress. Think about your desire to keep improving your results and what it would mean to your quality of life going forward.
  5. Finally, visualize yourself actually DOING all the things you wish to do and see yourself enjoying every moment. I visualize myself walking on the Great Wall of China, walking through the many temple complexes in Kyoto – one of my favorite places on earth, and enjoying water skiing again in the clear waters in my REAL home of Hawaii where I spent the first 18 years of my life. In my 70’s all these are possible – and more – because I cared about my body – and mind – as they have aged over the past 7 plus decades – and DID something about it along the way.

PROGRAMMING

Take time to review your goals and make sure to adjust your program to your progress. Don’t “over commit” and reach “burn out”. The fatigue factor sets in if we get too aggressive and don’t allow for recovery and “down time”. I see lack of focus as a major block to getting the results many people desire. Know WHY you are doing something. Is it an activity that supports what it is you want to accomplish or is it just a “time waster”? I see time wasting behavior all the time in my setting in the gym when I am there. I see no point is wasting precious time that should be dedicated to getting a result that would really matter to you.

People don’t realize how much time they lose by sitting on machines staring at their phones or just doing a couple of sets of something that probably does nothing toward achieving their goals. Everything I do in my training sessions is designed to do SOMETHING to further my objectives of achieving balance, strength and speed for the future. I think of this effort as making a deposit to my health and fitness bank account for the future. It is also helping me accomplish something that I truly wish to achieve because of my commitment to purpose which is: “To serve as the best example of the change I wish to see in world”.

“Doing” is the backside of “being”. BE yourself FIRST as you ARE and then move forward one day at a time, one exercise at a time. If you can’t walk comfortably set your sights on training to become comfortable walking. If can’t walk upstairs without getting out of breath – or carry your groceries while you do – then add strength training to your programming.

After 40 balance becomes a huge issue and the older we get without addressing our strength issues, the more prone we are to getting seriously injured in a fall. Think about ALL your physical needs and then implement plans that will help you in the future. Do NOT be at risk of experiencing the serious consequences of suffering through a serious accident or injury. I never wanted to tear my ligaments or tendons – especially my Achilles tendon – so I minimized my risk by NOT doing activities that could result in such an injury.

IN SUMMARY

I promise you this: All the thought and planning that you can do IN ADVANCE of beginning a fitness program WILL pay dividends. Setting up your program with performance based milestones and goals in mind will pay off in spades if you are thoughtful in your evaluation of your present circumstances. Be realistic. Be focused. Be clear. MOST importantly: Be committed to your purpose.

I see my own performance based training sessions as just that – training for my future so that I might fully enjoy it. What could be more valuable than that? Take your time. There is no rush and you will find yourself getting more and more excited each day. I know I do. It brings me hope and a grateful attitude everyday I accomplish my goals. I will write more on this subject because NONE of us is getting any younger and the challenges WILL only become greater if we do nothing. See? I am accomplishing my purpose right now and it feels great!

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

Chronic Pain

/20 August 2018/ All MFN blog/

Hey! Did you know that all pain is all in your head? It doesn’t mean you don’t have real pain when something to cause pain happens, or that chronic pain is not real. Feelings of pain are very real and are initiated by the brain for a very important basic reason…to keep you safe.

The study of the neuroscience of pain has changed considerably in the past 10 years. It is now believed that the sensation of pain is a necessary function that warns the body of potential pain or of actual injury. The process starts with the nociceptor detecting a potentially painful stimulus from the skin or an internal organ. Neurotransmitters (chemical messengers) transmit the signals through the nervous system and spinal cord to the brain. In essence, how the brain processes the signals causes an appropriate or inappropriate pain response.

One example is a child falling and skinning his knees. He gets up and continues to play as if nothing happened. Then another child or adult reacts to the blood running down his legs, he looks, his brain responds differently to the neurological stimulus, and suddenly there is pain. Initially the brain did not register the experience as painful, however the next time the child falls, he will probably immediately register the skinned knees as painful. Experience plays a role in the pain response.

The pain response can also be overridden by the brain in circumstances that are life threatening. For example, a soldier who runs to safety with a serious gun-shot wound. The brain, due to past experience, can conversely register the event as much more painful or life threatening than necessary. For example, someone who was bitten by a poisonous snake may brush it off as being scratched by a stick, until they realize they have a life-threatening injury. But the next time they get scratched by a stick, they may respond as if they were bitten by a poisonous snake.

According to Elliot Krane in his Ted Talk “The Mystery of Chronic Pain,” after an injury or surgery, the nervous system can sometimes get what is going on wrong. Approximately ten percent of the time, the nerves and glial cells (play a vital role in modulation, amplification, and distortion of sensory experiences) that interact in the pain response develop into a feedback loop that can become distorted. This altered feedback can make chronic pain become its own disease.

Dr. Maria Sykorova-Pritz in her course “Application of Water Exercise for Pain Management” describes how chronic pain is not simple, but very complicated. The body, mind, emotions, and behavior can become entwined in the chronic pain cycle. Pain medication is often prescribed for chronic pain. Rampant prescription of pain medication is believed to play a large role in the opioid epidemic in the United States. Although pain medication is often prescribed for chronic pain, it does nothing to unravel the combination of physical, emotional, and behavioral factors that are now believed to cause chronic pain .

There is growing evidence that chronic pain is caused by multiple factors including cognitive, physiological, and behavioral factors. If you are working with clients or interacting with a family member with chronic pain, it is important to understand that it is not just simply a physiological response to pain. It is important to effectively influence a client’s attitude, cultural background and belief system-which influences social norms and perceived behavioral control. To achieve the highest positive health/fitness results among the chronic pain population, it is important to know and understand your client as a whole person.

As we start to look for alternative ways to deal with chronic pain and its aftermath, a combination of physical therapy/exercise and emotional/behavioral counseling is emerging as the tools of choice. Using the practice of yoga and water therapy/exercise to relieve and even cure chronic pain are proving to be viable and more effective alternatives than pain medication. Statistics from the Institute of Medicine indicate that more than 100 million Americans suffer with chronic pain, thus creating a viable niche for those wishing to work with clients with chronic pain. Now that more is known about chronic pain, its potential causes, the chronic pain cycle, and how to treat it effectively, education is key to working with this population in need. Proper treatment and compassion for chronic pain sufferers can help end the opioid crisis and help people beat chronic pain to live pain free lives without addiction and suffering.

For more information about the psychology and treatment of chronic pain management, see Dr. Maria Sykorova-Pritz’s continuing education course “Application of Water Exercise for Pain Management.”

Compiled by June Chewning. June M. Chewning BS, MA has been in the fitness industry since 1978 serving as a physical education teacher, group fitness instructor, personal trainer, gym owner, master trainer, adjunct college professor, curriculum formatter and developer, and education consultant. She is the education specialist at Fitness Learning Systems, a continuing education company.

References