fitness Archives - Page 19 of 30

The PHIT Act: Insurance Reimbursement for Fitness Trainers?

MFN/13 September 2017/ All MFN blog/

Senior Woman Holding Fitness Sign With Family In Background The PHIT Act (Personal Health Investment Today) H.R. 1218 (U.S. House of Representatives) & S.2218 (U.S. Senate) is pending legislation that expands the IRS definition of a medical expense to include physical activity as a form of prevention. The practical impact of this definitional change would allow consumers to use their pre-tax medical accounts (HSAs & FSAs) on physical activity expenses to promote healthy lifestyles. The PHIT Act is an innovative concept that helps address two major Congressional concerns: (1) rising health care costs (2) the budget deficit. The rise in sedentary lifestyles is a major contributor to higher obesity rates and an increased incidence of expensive, preventable chronic illnesses. The PHIT Act will help reverse the ‘Inactivity Pandemic’ by providing an economic incentive to invest in physical activity. If enacted, physical activity expenses could be reimbursed using money in pre-tax medical accounts.

THE PHIT ACT: GREAT FOR THE FITNESS INDUSTRY

With nearly 82 million Americans who are physically inactive, working out in a health club, attending a group fitness class, or hiring a personal fitness trainer are three ways that Americans of all ages can get off the couch and moving.

“The best way to address our health care crisis is to improve health through exercise and physical activity,” says Tom Cove, president/CEO, Sports & Fitness Industry Association (Silver Spring, MD). “Being a member of a health club can be a great way to stay physically active for a lifelong physical activity that can make a difference in the health of Americans. The PHIT Act will encourage increased participation in fitness activities.”

To encourage your local Congressman and two U.S. Senators to pass the PHIT (Personal Health Investment Today) Act, PHIT America has created an electronic letter on its website (PHITAmerica.org) which can be sent to members of Congress on Capitol Hill, asking them to co-sponsor and support the PHIT Act.

HOW WOULD THE PHIT ACT WORK?

Currently, pre-tax medical accounts are primarily used for reimbursement of medical expenses once you become sick. The PHIT Act would allow taxpayers to place up to $2,000 a year in existing pre-tax medical accounts for reimbursement of physical activity expenses.

By attaching a financial incentive to a physically active lifestyle, it will result in improving the health of all Americans. The PHIT Act will put prevention in our health care system and increase spending in the fitness industry.

“The PHIT Act would allow funds to be applied to most fitness expenses, such as fitness equipment purchases (treadmills, elliptical machines, stationary bikes), health club memberships, group fitness classes, and fees for personal fitness trainers,” says Jim Baugh, founder, PHIT America, the non-profit cause working to get the PHIT Act passed.

The PHIT Act will also cover physical activity expenses such as sports league registration fees; pay-to-play fees;entry fees for 5K runs, triathlons, & marathons; and sport-specific equipment purchases such as golf clubs, baseball bats, soccer cleats, basketballs, and protective gear for baseball, football, and ice hockey.

Learn more at about PHIT Act legislation.

Pregnant woman doing yoga with a personal trainer

Prenatal Exercise Program Design: Exercise Duration

Catherine Cram/8 September 2017/ All MFN blog/

Exercise duration during pregnancy should reflect a woman’s current level of fitness and the type of activity she is doing. If you’re working with someone who’s just starting a prenatal exercise program the duration will be shorter (15-20 minutes) and progress slowly over time to 30-60 minutes. A pregnant woman who is already taking part in a fitness routine can continue with her current duration level, but exercise duration should be modified as needed to enable her to achieve a moderate to somewhat hard level of intensity without discomfort or undue fatigue.

Some exercise activities, such as swimming, may require a longer duration in order to achieve a moderate to somewhat hard intensity, so close monitoring of exercise intensity will help determine whether a longer bout is needed. As pregnancy progresses, pregnant women may find that they are able to tolerate a longer duration, lower intensity exercise bout better than a higher intensity, shorter bout, but avoid taking the intensity below the targeted zone of 12 to 14 on the 20-point scale or 3 to 4 on the 10-point scale.

In the case where a pregnant woman is having difficulty maintaining her normal exercise duration, try dividing the workout into two shorter sessions during the day. This is a helpful tool for enabling women to continue to exercise when she’s experiencing more fatigue in later pregnancy.

Want to learn more about how to develop a safe and effective maternal fitness program? The CE correspondence course “Prenatal and Postpartum Exercise Design” is available ppfconsulting.com

Catherine Cram, MS, is the owner of Comprehensive Fitness Consulting, a company that provides pre- and postnatal fitness certifications and information to hospitals, health & wellness organizations and the military.

Article reprinted from her blog with permission.

The Complete Guide for Exercising During Menopause

M Pimentel/6 September 2017/ All MFN blog/

“Grab those hand weights and get ready to go into a squat position,” a popular exercise guru cheerily calls out in her exercise video. So a group of women, ages 16 to 52, dutifully get their weights and huff and puff their way through the routine for 20 minutes three times a week. The oldest of them, Maria, has been doing aerobics for a year. She firmly believes that the workouts have helped her avoid the hot flashes, headaches, mood swings, sleeplessness and depression that is commonly experienced by women as they go into their pre-menopause stage — and she may be right.

Why Exercise is Good

Numerous studies have shown that exercise can be an effective antidote to the rough days caused by the hormonal changes when women hit their late forties or early fifties.

The most common symptoms, like hot flashes and sleeplessness, are associated with weight gain. Exercising also helps prevent weight gain and loss of muscle mass that goes with menopause.

The many benefits of regular exercise may also include boosting your mood, strengthening your heart, and even promoting bone density.

While many women opt for hormone replacement therapy (HRT) as a way to cope with the oftentimes debilitating physical and mental challenges of menopause, HRT often puts women at risk for blood clots, heart disease, breast cancer, Type 2 diabetes, osteoporosis, loss of muscle strength and dementia. Those push-ups and crunches are looking better by the minute, aren’t they?

So, it’s on with the sweat pants and off to the gym we go!

What are the Best Exercises?

Dr. Alexis Abrahams, a gerontologist (a doctor specializing in the elderly), advises that exercising consistently is the key to getting the best out the exercises rather than the kind of exercise. Women in their 40s, 50s and 60s should aim to do any of these three forms of exercises:

Aerobic/cardiovascular – these exercises strengthen the heart and lungs and can burn calories to help with weight management. If you’re a beginner, start with 10 minutes a day and gradually increase as you get stronger.

Walking
Jogging
Tennis
Cycling
Working out on the elliptical machine, StairMaster
Dancing – ballroom, zumba, salsa

Strengthening – When menopause hits, estrogen levels go down along with muscle mass. Working out on machines can help strengthen muscles and bones, burn body fat and rev up your metabolism. Choose a weight or resistance level that will tire your muscles after 12 repetitions.

Hand weights
Dumbbells
Resistance bands
Exercise machines that strengthen muscles and bones and help manage weight

Flexibility/stretching/range of motion – exercises that keep our aging bodies more flexible and helpful for improving (and maintaining) joint function if you have arthritis.

Stretching exercises
Yoga, taichi
Pilates

Before You Start

Always check with your doctor before you consider any strenuous activity. Ask what kind of exercises are safe and how much you can do without causing additional harm to your body. If you have bad knees, avoid running or jogging or jumping which will put additional stress on the knees. For women with osteoporosis, don’t do activities like biking or any sport that would put you at risk of impact that could break a bone. Better scratch those judo classes from your list!

Whatever the activity, choose exercises that you enjoy and chances are you’ll continue doing them regularly.

How Much Should You Do?

According to the Centers for Disease Control and Prevention, women younger than 65 should spend at least 150 minutes a week on moderate-intensity aerobic exercises, like walking or 75 minutes of vigorous aerobic exercises. This can be broken down into 30 minutes, five times a week or smaller increments such as 15 minutes daily.

Do strength training at least twice a week, making sure to rest for at least one day between these sessions. Do balance and stability exercises for 5 minutes every day, along with 1 to 3 minutes of stretching twice a day. If you choose to include yoga and meditation in your exercise regimen, do them on an as-desired basis, especially when you’re stressed and need something to keep you from throwing a brick at your loud next-door neighbor. Or your boss.

Here’s a sample workout schedule from the excellent book “The Ultimate Guide to Taking Control of Your Health and Beauty During Menopause” by Staness Jonekos.

Monday: Warm-up/Stretch, strength training, cardio
Tuesday: Warm-up/Stretch, cardio
Wednesday: Warm-up/Stretch, strength training, cardio
Thursday: Warm-up/Stretch, cardio
Friday: Warm-up/Stretch, strength training, cardio
Saturday: Warm-up/Stretch, cardio
Sunday: Rest

Doing your exercises right

Getting on the exercise bike or walking everyday just doesn’t cut it. To reduce injury and to make the most of exercising, make sure you steer clear of these 6 common mistakes.

You only do cardio

Sure, you’re sweating after a thirty-minute power walk, but as menopause kicks in, you also need strength training to maintain your muscles and burn the calories. Edna Levitt of 50+ Fitness recommends master squats and lunges to keep the big leg muscles strong and help people stay independent and active longer.

Focusing on low-impact exercises like swimming to walking or running

Yes, your muscles might be moving but your bones get left behind. Keeping your skeleton strong and healthy requires bone-jarring exercises like running and weightlifting to help ward off osteoporosis. For postmenopausal women, brisk walking four times a week may be enough to lower the risk of hip fractures compared to women who didn’t walk as much.

You take it easy

You can still do the exercises you did when you were in your 40s, says a JAMA Oncology study. Postmenopausal women who did 5 hours of vigorous aerobic exercises per week lost more body fat in a year than women who exercised less.

You eat the same

You were already eating healthy before, but when your metabolism slows down during menopause, you need to eat 200 calories less than you did during your 30s and 40s. Choose protein sources from fish, chicken, and turkey and lots and lots of fresh fruits and vegetables.

You forget to warm-up

Skipping the warm-up leads to injuries. A 10-minute warm-up like arm circles, high knees or neck rotations can get the old bones and muscles ready.

You think you can do it on your own

As always, check with your doctor about any of the intensive exercises you plan to do. Get a therapist or a personal trainer for proper guidance especially with the strength training and vigorous exercises.

To keep yourself motivated, get your pals and family to exercise with you. The more the merrier!

M is a happily married Filipino mother to three wonderful little daughters, ages: 8 years, 5 years, and 4 months old. Her daily life is a struggle between being the Executive Content Director for Project Female and deciding who gets to watch television next. She specializes in creating and editing content for female empowerment, parenting, beauty, health/nutrition, and lifestyle. As the daughter of two very hardworking people, she was brought up with strict traditional Asian values and yet embraces modern trends like Facebook, vegan cupcakes, and the occasional singing cat video.

Healthy Aging by the Decades: Your 60s

Nicholas Prukop/5 September 2017/ All MFN blog/

In this last part of the series I will share with you what it has meant to me to train for my 70s – and look forward to training for my 80s. The notion of living well today – and creating a healthy and happy tomorrow – is one I am living by everyday in the present. We ARE powerful – if we are conscious of our potential in the present moment. In fact, I have saved the best for last: the issue isn’t getting older – it is getting old.

The state of the medical arts

My daily observations confirm that people are indeed “aging badly” and it is only getting worse with the rise of sedentary lifestyles, the ever increasing obesity epidemic, and the growing attachment to our “devices” – those things that continue to rob us of precious time in the present. Medication and drugs now play a crucial role in the world of healthcare. Joint replacement surgeries are on the rise and only increasing in number with each passing day. Our reliance and dependence upon technology to solve our health issues and challenges is a key ingredient in how we are treating “what ails us” today. Specialization has increased throughout the medical profession to the point that we no longer see “our doctor” – we see many doctors. This is the reality of the 21st century and these trends are creating a world that I hardly recognize. I am convinced that the individual is slowly being removed from the process of truly being a partner in his own health decisions and the “system” is becoming overwhelming for all of us.

So what are we to do about this problem of aging healthfully in a world that doesn’t yet recognize the concept of personal wellness while promising “cures” and “quick fixes” through drugs, surgeries, and diets? The internet is full of answers that can now come to us in “the blink of an eye”. Is this the right path to health?

The answer in my mind is ‘NO’, but the truth DOES rest in becoming personally responsible – and accountable – for our own health and lifestyle choices. This power I recognize comes from within not from without, from relying on our ‘self’ instead of others. By taking responsibility and remaining present TODAY, we are giving ourselves the opportunity to determine our own health and fitness futures. This is becoming increasingly difficult in the world of the 21st century and is creating a significant roadblock to progress. Training mentally, physically and spiritually represents our best hope for a healthy future.

Back in 1988, when I “bet on myself” after losing my health insurance and chose the path of the fitness professional, I was not sure what was going to happen to me in the years ahead. I only knew that since I could not afford health insurance on my own, I was going to have to be responsible enough, smart enough, and finally lucky enough to do “it alone” and “take care of myself”. My continuing education in the fitness profession – and commitment to my own health and fitness needs – gave me strength and confidence.

Obviously it worked out for me and the idea that “we are all more powerful than we realize” is one I am willing to “bet on” as well. The notion that we don’t control our health outcomes is false. We are – through our choices – powerful beings, but if we don’t believe it for ourselves then we ARE powerless to change. Changing our minds – and attitudes about our potential – is critical to any positive outcome.

What I learned from my 60s

The decade of my 60s started evolving from the moment I finished writing my book Healthy Aging and You in 2006. Everything I have done, learned, and applied in my life since that special moment has gone toward becoming the “example of the change I wish to see in the world”. My example is similar to the one Jack Lalanne spent his entire life perfecting and sharing with the world over the course of his 96 years on earth. I see the benefits of healthy aging in my own experience now because I cared to look at the possibilities of my own “inner” power, and at the same time, I acted upon the principles of healthy aging as I understood them in my own life.

My running program, my spiritual practices, and my weight training programs were designed for me to find the message in my own life and be able to crystallize it in my consciousness so that I could share it with the world. I have been training my mind, body, and spirit every day with the hope of making a difference in the world – and bring meaning into my own life. I have been attempting to recognize the potential that resides within me – and embrace the belief that we are indeed the “captains of our own ships”. It is up to each of us to decide the direction our lives will take – and it all begins with choice.

The decade of my 60s has shown me that I am capable of far more than I ever dreamed possible. This message was driven home to me through my running program. By taking a “leap of faith” one day in the fall of 2015 I found out that I am fully capable of running at a 5 minute per mile pace on the treadmill and am able to sustain that pace over time. The goal of running a 6 minute mile on my 80th birthday is now REAL in my consciousness because I learned I CAN run faster than that as demonstrated in my training runs in my 60s.

I could never have learned this important lesson about myself had I continued to run outside on the roads – it would not have been possible for me to achieve. BELIEF in oneself is CRUCIAL to any positive growth in life and this is true regardless of the form it takes. I now believe in my potential for great things because I finally believe I am not only capable of great things – but I deserve them as well. I get to live the best life has to offer now as I approach my 70s – and beyond – because I wanted to be an example of what is possible so badly. I never gave up on my vision. You too can have this – but you have to first believe – and then ACT upon your belief.

Some suggestions for your 60s

You are NEVER too old to start again.
You are never “out of the game” unless you choose to remove yourself from it first. (Quitters never win and winners never quit)
It is never over until you say it is over.
How LONG we live is irrelevant as long as we get to live the life we choose.
Life is precious and cannot be “replaced” with something better because there is NOTHING better than being truly ALIVE.
We each count and it matters what we do, believe, feel, think, and dream. Dreaming and thinking ARE life in action.
I am convinced Jack Lalanne was right. Through his example – and the example of others I truly respect and admire such as John Wooden, Vin Scully, Chick Hearn, Bob Hope and Nelson Mandela, I have realized that we are truly unlimited in our potential because our minds are unlimited in their potential. It is in remaining committed to our own purpose – and our own health and fitness needs – that we not only survive – but THRIVE.
Training mentally, physically and spiritually every day is the only REAL answer to our health challenges – including the obesity crisis.
Being conscious – and learning to remain conscious every day – is our responsibility and obligation – if we are to age healthfully. This is now my own belief.
The world of modern technologically driven medicine is going to have to “catch up” to the world of wellness but I believe it is possible – if the conversation is established – and maintained – by those who truly care about improving health outcomes in the world of the 21st century. I am committed to being a part of this conversation for the remainder of my life.

In summary

This series has attempted to shine the “light of truth” on a very complex and puzzling challenge – the issue of healthy aging in the 21st century. In a technologically driven world we are constantly being asked to believe in ourselves and yet are given precious little confirmation of the real value of this idea. We are sitting our way to ill health and are being overloaded with information in a world that is increasingly becoming angrier and more frustrated and frightened with each passing day. Where is the hope in this picture?

It is my hope that through changing ourselves FIRST we can ALL become examples of the change we wish to see in the world. This is purpose and hope enough for me. I do not want to argue about my thoughts on this subject – I simply want to share them and let others decide if they are worthy of consideration. It is my own personal goal to continue what I started in my 50s and 60s: to develop and perfect the idea of what it means to me to age healthfully and continue to share what I have learned with others until my life ends. The rest is not in my hands. The world will change – or not.

Take time today to consider your own path in life and remember to be patient and loving toward your ‘self’ – and grateful and forgiving as well. The two cornerstones of my life – gratitude and forgiveness (and of course love) – are always guiding me in my choices for the day. I do not know what tomorrow will bring – I only know that today well lived is its own reward. Sail well!

You can read the previous articles in this series by clicking on the links below:

Healthy aging by the decades: Your youth
Healthy aging by the decades:Your 30s & 40s
Healthy aging by the decades: Your 50s

Originally printed on HealthyNewAge.com. Reprinted with permission from Nicholas Prukop.

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 Exercise is Medicine for People with Parkinson’s, Why Isn’t Everyone Doing It?

Carisa Campanella/1 September 2017/ All MFN blog/

The three national thought leaders presenting at the Annual Parkinson’s Symposium in 2015 were all in passionate agreement: exercise is imperative in treating the symptoms of Parkinson’s disease. We have cultivated and grown many Parkinson’s-specific exercise programs in Sarasota County, from spin classes to yoga, at levels appropriate for all stages of the disease. In addition, exercise is the only know treatment modality with 100% positive side effects!

So why isn’t everyone doing it?

As a Care Advisor and Health Coach, I am continually striving to understand what motivates or inhibits people from exercising. Why are some in our Parkinson’s community committed exercise enthusiasts, while others seem to come up with innumerable reasons why they can’t participate in physical activities?

I believe a core reason may be what the American Council of Exercise refers to as the concern for “psychological safety.” If someone has Parkinson’s, that person may believe that participating in exercise is dangerous. A fear of falling, freezing of gait, or muscle stiffness preventing completion of an exercise class may prevent a potential exerciser from starting a program that could help reduce all these symptoms.

People with Parkinson’s may also have heightened feelings of self-consciousness, and may fear embarrassment while participating in a class setting. Gyms can be intimidating, and often it is difficult to know where to start. Even the most structured and supervised exercise classes have some levels of unpredictability.

Another concern people with neuro-degenerative diseases face is coming to terms with diminished physical abilities. If a person with Parkinson’s has had an active and athletic past, it may be difficult to acknowledge what the body can no longer do. Seeing others at later stages of Parkinson’s may dissuade someone from attending an exercise group that could slow down the progression of the disease.

So how can we address these concerns? Those with Parkinson’s first need to know that they are not alone, that there are many people fighting this disease with exercise and are having fun doing it. Finding a safe and effective exercise class with qualified professionals in a supportive environment is the next step. Often times it is less intimidating to attend an exercise class with a spouse or friend, and always know that if you are new to exercise, you will always be encouraged to go at your own pace until you become more confident in your abilities. Finally, not only do regular exercisers have fun and empower themselves with the ability to help diminish their Parkinson’s symptoms – they become stronger in body, attitude and spirit. Be a Parkinson’s fighter.

Carisa Campanella, BA, AS, is an ACE Health Coach and ACSM Personal Trainer. She is the Program Manager at the Neuro Challenge Foundation for Parkinson’s. Neuro Challenge provides ongoing monthly support groups and educational programs, individualized care advising and community resource referrals to help empower people with Parkinson’s and their caregivers.

From Primal to Bipedal: Why we need to get off the ground and walk more!

Dr. Emily Splichal/30 August 2017/ All MFN blog/

Before you start throwing stones at me assuming that I’m bashing or discrediting any of the primal movement programs out there – please hear me out. Anything I’m about to say does not mean I do not value the role primal movements and ground work has on restoring optimal movement patterns. However, where these programs fall short is that ultimately we need to GET UP and being able to navigate the world of ground and gravity. We need to be able to optimize the coordination required to load and unload impact forces, stabilize on a single leg and get from point A to point B.

When we look at the evolution of the human neuromuscular system, fascial lines and the skeleton we can see that the primary purpose behind human movement is WALKING.

From the medial rotation of the ilium creating the lateral fascial line and allowing single leg stance to the abduction of the foot’s 1st ray creating the spiral fascial line and lateral fascial line allowing the stability for a rigid lever – everything – I repeat everything favors locomotion – and we need to train the body as such.

When was the last time you walked? I mean REALLY walked?

I’ve been blessed with the opportunity to evaluate the gait of thousands of people from all over the world and there are a few key compensations that I see in too many people. So many people have lost the rotational element of gait. I’m talking locked up t-spines, restricted triplanar motion of the pelvis, tight ankles and even tighter subtalar joints.

Rotational loading and unloading of the fascial system is how we transfer impact forces and the potential energy of gait. If we lose this rotational element of gait the entire movement efficiency pattern breaks down and restrictions, compensations and connective tissue fatigue results.

So what’s causing this restriction in rotation?

Sitting, a sedentary lifestyle, driving, injury, compensation – there’s a lot of things that cause a restriction in rotation. However there is a KEY one that is missed so often and cannot be addressed through rolling, crawling and being on the ground.

This driver of restricted rotation is so important that it is what leads me to say GET OFF OF THE GROUND AND JUST WALK! What is it? Short strides!

The impact of shortened stride length!

Think of the type of walking you, your clients, your family does in a typical day. You walk around your home. You walk around the office. You walk around the store. This type of walking is not the walking EVOLUTION intended.

These small stacotic steps are insufficient to optimally 1) hydrate your fascia 2) load rotational forces in the body 3) stimulate the neuromuscular system.

To maintain an optimal gait you need to STIMULATE your gait. You need to tap into all the fascial systems with each step you take – a process that can only be achieved and a long enough stride length.

The Optimal Stride for Fascial Fitness

To better understand this let’s take a look at the point in gait in which the optimal stride is happening.

One foot is initiated heel contact with the ankle dorsiflexed, hip flexed, pelvis medially rotated and posteriorly tilted. With the foot, leg and pelvis in this position the posterior fascial line is tightened, locking the SI joint and preparing for ground contact.

Meanwhile the opposite leg is in 1st MPJ dorsiflexion ankle plantarflexion, hip extension, pelvis lateral rotation and anteriorly tilted. With the foot, leg and pelvis in this position the psoas, plantar fascia and functional fascial lines are primed to release elastic energy upon swing phase.

Now the SHORTER the stride you take you tighten your rotations of the t-spine, pelvis and foot eventually leading to fascial tightness and compensations.

Since walking is THE most functional movement we do every day with the average adult taking 5,000 – 8,000 steps per day – improper stride length is what’s f’ing up your body.

These small steps we take to our cars, around the office or at home are killing our fascial system. It is a cycle that can only be temporarily alleviated by rolling and crawling on the ground.

Imagine this. You take your client through all the rolling patterns, dynamic bodyweight movements, foam rolling – all which are so great for the body – and then they leave the session and go back to waking small steps and in insufficient stride length. They just REVERSED all the work you did.

The solution?

Walk. And I mean really walk. Put on your favorite shoes, grab your earbuds and walk. Do not go on the treadmill, I need you to walk outside. Find the pace that feeds into a momentous state. You will feel when your body has switched and is now flowing in your fascial. It is an effortless gait that is working WITH the ground and impact forces, not against it.

And then just walk.

Originally printed on the Barefoot Strong Blog. Reprinted with permission from Dr. Splichal.

Dr. Emily Splichal, Podiatrist and Human Movement Specialist, is the Founder of the Evidence Based Fitness Academy and Creator of the Barefoot Training Specialist®, Barefoot Rehab Specialist® and BARE® Workout Certifications for health and wellness professionals. With over 13 years in the fitness industry, Dr. Splichal has dedicated her medical career towards studying postural alignment and human movement as it relates to foot function and barefoot training.

The Skinny on Visceral Fat: Why Are Skinny People Dying from “Obese” Diseases, and What Can We Do About It?

Shane Caraway/24 August 2017/ All MFN blog/

Considering the near-consensus that adipose tissue is the culprit behind so many diseases, one must wonder the reason behind some obese people having no metabolic dysfunction.[1]

The real irony comes with the emergence of a new phenomenon that acknowledges and catalogues those within a healthy BMI range that find themselves at greater risk for diseases generally reserved for those considered obese.

People within the acceptable BMI range have found themselves saddled with heart disease, Type 2 Diabetes, and greater instances of certain cancers.[2] The inquisitive mind must ask why those that are considered low-risk by BMI standards exemplify the results of those considered at high-risk.

These individuals have a pattern of fat storage invisible to the naked eye and hidden deep around the organs and within the liver. Considered visceral fat, visceral adipose tissue (VAT) or intra-abdominal adipose tissue (IAAT), these skinny people are at an increased risk of metabolic diseases despite not being visibly overweight.[3] Also referred to as the thin-fat phenotype,[4] this particular population may be at increased danger of these potential diseases because the issue with visceral fat storage is not visible; it cannot be pinched, or jiggle, or seem unsightly, and so these individuals are not only unaware of the problem, but may even be resistant to the possibility since they do not manifest the outward appearances associated with these issues.

Understanding Visceral Fat

Visceral adipose tissue (VAT) is gaining increasing understanding and acceptance as an active hormone gland with dangerous, destructive potential on the endocrine system.[5] These functions allow it to partly control nutritional intake, hunger, and appetite through secretions of leptin and angiotensin, control insulin sensitivity and inflammation through tumor necrosis factor alpha (TNF-a), Interleukin-6 (IL-6), resistin, visfatin, adiponectin, and other hormones.[6] With such an impressive list, and such numerous and varied hormone functions, the vital importance of VAT’s endocrine functions becomes apparent. The ignorance or ignoring of this becomes dangerous.

What about normal adipose tissue? When examined and compared side-by-side, VAT proves itself far more dangerous. When compared to total body fat, VAT is significantly better correlated with triglycerides, systolic and diastolic blood pressure, HDL/total cholesterol ratio and its effects on glucose and insulin.[7]

Its intimate control over so many hormonal processes also places VAT in a potential death spiral. Since it acts as both a hunger controller and as a controller of insulin resistance and blood sugar through its release of leptin, resistan, visfatin, and acylation stimulating protein (ASP), visceral fat, in excess, exacerbates the very conditions that allowed it to expand. For example, a sedentary lifestyle and poor diet results in excess visceral fat accumulation. This excess visceral fat then produces excess hormones that signal the body to develop a diseased state such as Type 2 diabetes and insulin resistance. In turn, these disease states trigger their own lifestyle and dietary shifts that result in further visceral fat accumulation. And so spins the disease spiral.

VAT also plays a critical role in the secretion of endogenous growth hormone (GH). As levels of VAT increase, exogenous secretion of GH decreases.[8] As levels of GH drop, VAT increases due to a decrease in hormone-sensitive lipolysis.[9] This becomes more apparent when the use of a GH releasing hormone reverses these effects. A full series of articles is necessary to explain the myriad of potential dysfunctions caused by such endocrine disruption.

Fortunately, clinical treatment with a growth hormone releasing hormone is not necessary. VAT can be safely controlled long-term through intelligent lifestyle alterations and a properly designed training plan.

Fighting Fat With Fat

Unfortunately, there is very little information regarding effective dietary intervention to reduce VAT. However, understanding how integral VAT accumulation depends on endocrine disruption, especially that of hyperinsulinemia, one can intelligently extrapolate this outwards and hypothesize a sensible and logical dietary approach.

Since VAT accumulation depends on hyperinsulinemia and reduced exogenous GH secretion as two major components, we would want to incorporate a diet that controls blood sugar levels (and thus insulin secretion) as well overall improved endocrine function. Removing all sugar, with the notable exception of low-sugar fruits, is the first obvious step. A ketogenic diet has proven itself time and time again, clinically, to controlling hyperinsulinemia, even in those with congenital issues.[10] The ketogenic diet is also efficient at controlling blood sugar levels,[11]^,[12] and therefore insulin secretion, an excess of which similarly leads to hyperinsulinemia.

A diet that is the opposite of the Standard American Diet (appropriately abbreviated as SAD) is a good direction to go, regardless of the stance of a ketogenic approach.

Exercise Modalities to Combat Visceral Fat

When it comes to exercising with the sole intent of reducing VAT, there are a couple variables one must take into consideration to ensure maximal positive effect.

Per a meta-analysis in 2012 found that moderate or high intensity aerobic training has the highest potential to reduce VAT.[13] Note, too, that this was in the absence of caloric restriction. The type of diet otherwise pursued was not expanded on. One could wonder the potential improvement in outcomes if this same design was followed in combination with the ketogenic diet. Not surprisingly, similar results were found with strength training as well in this same meta-analysis. In this study, “moderate” was defined as >250 min.wk. Of similar importance is the studies analyzed that included greater volume defined as 45-60 minutes a day, six days a week, did not yield more positive results, suggesting a definite bell curve and potential for decrease in return for higher-volume work, an idea supported throughout this section.

This meta-analysis also implied a threshold for training intensity for VAT to be effected optimally. Unfortunately, no further evidence is described for this, other than mentioning the synergistic qualities of high-intensity training post-exercise.[14]

One must use caution with the word “aerobic”, however, as the effect of regular aerobic exercise, defined as walking and jogging at a moderate intensity on body fat is negligible.[15]^,[16] Perhaps this explains why so many people find themselves on treadmills and elliptical, performing steady-state aerobic exercise with little or no improvement.

High intensity training demands special mention here due to increased GH secretion.[17] In this same study, GH concentration was still ten times higher than baseline an hour after recovery. Harkening back to the relationship between VAT and reduced GH secretion, this method of training directly counteracts one of the most damning results of excess VAT and could single-handedly upset one of the mechanisms behind VAT accumulation.

Since Type 1 diabetics are prone to experiencing hypoglycemia after prolonged aerobic expenditure, a single 10-second sprint could help retain healthy sugar levels.[18] This opens a potential exercise prescription for a population group that otherwise would be at a higher risk. Obese women with metabolic disorder were studied under a high-intensity exercise training and low-intensity exercise training, with the HIET group showed significantly reduced abdominal fat, abdominal subcutaneous fat, and visceral fat, where no significant changes were found in either a control group or the low-intensity group.[19] The last thing a medical fitness expert wants to do is waste time with an ineffective approach.

Numerous studies also highlight the effectiveness of HIIE over steady-state aerobic exercise for reduction of adipose tissue and VAT. Tremblay et al. compared HIIE and aerobic exercise and found that the HIIE group lost more subcutaneous fat after 24 weeks than the aerobic group.[20]

Another study by Trapp et al. once again found that women in the HIIE group lost 2.5kg more subcutaneous fat than those in a steady-state aerobic program.[21]

The Slimmed-down Version

All this information implies that although VAT has numerous mechanisms to harm the body and exacerbate disease states, the appropriate modifications to training and lifestyle can help the body against it without the use of drugs. The optimal exercise prescription rests with a mixture of moderate and high-intensity training combined with intelligent diet. Thankfully, despite its horrible potential, managing visceral fat is not so difficult a task. As fitness professionals, we can utilize this information to ensure that we do not get stuck in an archaic steady-state paradigm and can better serve our clients.

Shane Caraway CHN, CPT, PTSP, uses his education, experience, and credentials as a certified personal trainer and nutritionist to help others recapture the primitive mystique, strength, and beauty that their body is capable of. His greatest pleasure comes from the successes of his clients, no matter how mundane or simple each small victory may be. Always in pursuit of various techniques, compounds, nutrients, herbs, and other means to help support the body against disease, Shane finds the challenge of combating chronic disease to be the pinnacle of his work, especially with diseases and conditions that otherwise cause clients to surrender.

References

Adipose tissue image: Blausen.com staff (2014). “Medical gallery of Blausen Medical 2014″. WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.010. ISSN 2002-4436

[1] https://www.ncbi.nlm.nih.gov/pubmed/?term=Exercise%2C+abdominal+obesity%2C+skeletal+muscle%2C+and+metabolic+risk%3A+evidence+for+a+dose+response.

[2] http://westminsterresearch.wmin.ac.uk/14274/

[3] http://westminsterresearch.wmin.ac.uk/14274/

[4] https://www.researchgate.net/publication/51618462_The_thin-fat_phenotype_and_global_metabolic_disease_risk

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648822/

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648822/

[7] https://www.ncbi.nlm.nih.gov/pubmed/?term=Exercise%2C+abdominal+obesity%2C+skeletal+muscle%2C+and+metabolic+risk%3A+evidence+for+a+dose+response.

[8] http://europepmc.org/articles/PMC4324360

[9] http://europepmc.org/articles/PMC4324360

[10] https://ojrd.biomedcentral.com/articles/10.1186/s13023-015-0342-6

[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3506983/

[13] http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0056415

[14] http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0056415

[15] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/?_escaped_fragment_=po=6.25000

[16] https://www.ncbi.nlm.nih.gov/pubmed/19175510

[17] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/?_escaped_fragment_=po=6.25000#B1

[18] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/?_escaped_fragment_=po=6.25000#B1

[19] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2730190/

[20] https://www.ncbi.nlm.nih.gov/pubmed/8028502

[21] https://www.ncbi.nlm.nih.gov/pubmed/18197184

Postnatal Exercises

Zoey Miller/23 August 2017/ All MFN blog/

Exercise is recommended to keep the body strong and in proper working order. Exercise also builds and maintains healthy joints, bones and muscles. Postnatal exercises help a woman get back into shape after giving birth, and they also help combat postpartum depression. There are several basic exercises you can do within a few weeks after giving birth. However, if you’ve had a Caesarean section, you may want to wait at least six weeks before doing any abdominal exercises. If you experience pain while exercising, stop immediately and call your doctor for advice.

Walking

Walking is the most basic of exercises, and it’s a good way to begin a new workout regime. Begin by walking at a leisurely pace, and increase your pace and distance over time. Once you’re comfortable in your movements, take advantage of all those great baby registry gifts you’ve received. Put the baby in the baby carrier and push the child in front of you as you walk.

Some women enjoy walking with a friend, as it gives them time to socialize, an activity you may be neglecting while caring for your new baby. If you are a runner, avoid an intense running workout until you have spoken with your physician. Some women are discouraged from exercising strenuously in the first few weeks after giving birth, especially if they are waiting for the wound from a C-section to heal. A doctor can answer questions about your limitations.

Pelvic Tilt Exercise

The tummy is a major problem area for many women after giving birth. Thus, pelvic exercises are often helpful. The pelvic tilt exercise is easy to do and can tighten up your stomach and strengthen your back. Begin on your back on the floor with your knees bent and your feet flat against the floor. Then, flatten your back against the floor as you tighten your abs and lift your pelvis slightly off the floor. Hold this position for 10 seconds. Repeat the exercise by doing three sets of ten seconds each. Pelvic tilt exercises can be done anywhere. After you’ve finished breastfeeding and put the baby down for a nap, take a few minutes to do your exercises.

Kegel Exercises

Some people worry about finding the time to exercise. However, both pelvic tilts and Kegels can be done in a short time frame. The purpose of Kegel exercises is to strengthen the muscles in your pelvic floor. During pregnancy, the muscles of a woman’s pelvis are often weakened. This is why some women experience incontinence after childbirth. If you notice that coughing, sneezing or laughing causes you to leak small amounts of urine, then you could probably benefit from Kegel exercises.

Kegels are simple. First you must identify your pelvic floor muscles. These muscles are the ones you use when you stop yourself from urinating mid-stream. Practice stopping and starting urination while in the bathroom, but only do this once or twice to identify the proper muscles. Do not make a regular habit of contracting your muscles during urination, as this can cause bladder problems.

Once you’ve identified your pelvic floor muscles, you are prepared to do Kegels. Lie on your back and contract your muscles for five seconds, and then relax for five seconds. Do this until you can contract for ten seconds at a time. Do three sets of ten seconds 2-3 times each day. You can even do Kegels while standing up and walking around. Kegels can help those who leak a small amount of urine but probably won’t be helpful to women with a serious incontinence problem.

Forearm Planks

Planks are good exercises that target and tone your abs, thighs and butt. Planks are also a great way to strengthen your abs without straining your back and neck. Begin by lying on your stomach on the floor. Put your forearms on the floor beneath your shoulders and keep your back straight with your legs extended so that your toes touch the floor.

Then, lift your tummy from the floor so that it is parallel to the floor. Using your forearms and toes to hold your body weight, tighten your tummy and hold your abs off the floor for 30-60 seconds. Rest for 30 seconds, and then repeat the exercise 4-5 times. You can also do planks with your palms flat against the floor and your arms straight rather than placing your weight on your forearms.

Finding time to exercise after giving birth can be a challenge. Try to schedule a brisk walk several times weekly at a local park, or simply walk around your neighborhood. Any exercise is better than none at all. Kegels, pelvic tilts and planks can be done inside your home. Take a few minutes several times a day while your baby sleeps to do your exercises. It’s also a good idea to have your doctor recommend stretches and workout routines. Remember to start light, then increase your exercise intensity over time.

I’m the woman next door, with all of the problems and joys of everyday life. I know that the more I give, the more I’ll receive–so my blog is intended to help people, and hopefully, it will do good things for me too. As a working mother, I’m often faced with many practical, everyday situations that make life harder, but that shouldn’t be the case. Visit my website at thebabbleout.com

Sources
http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
http://www.webmd.com/parenting/baby/6-exercises-for-new-moms#2
http://kemh.health.wa.gov.au/brochures/consumers/postnatal_exercise.pdf

Healthy Aging by the Decades: Your 50s

Nicholas Prukop/15 August 2017/ All MFN blog/

The primary question being asked in the majority of sessions for retirement planning is what you will need in terms of financial reserves to carry you through your later years. Unfortunately, this is the only model used in America and worldwide today. However, the question that you should really ponder is: “What will you do if your health fails, and how will your retirement life really be if you will no longer be able take care of myself?” An additional issue revolves around the date at which you start taking your social security benefits, but age is just a number! In reality, what if things don’t go according to plan and you don’t even make it to 70?

What healthy aging should be about

The concept of healthy aging is something that has appealed to me since I realised that at any point in time I was indeed training for the decades to come. When this dawned on me, I had to re-evaluate my own position on what aging healthfully encompasses. I am convinced that money is only part of the dilemma: if we reach our 50s and 60s with little of the health we desire, what are our realistic prospects? I have concluded that financial planning is not enough: it’s essential to be physically, emotionally, spiritually and professionally fit as well. Recently, I told a friend at the gym that I think that if people go by the common definition of retirement, namely “remaining in a state of leisure”, this will lead to an early death because people literally stop “living”.

The answer is to face the reality that we are all going to age and start preparing as carefully as we can NOW. It is much more appealing to get on with the business of training NOW rather than later when it may be too late. This thought reminds me of the oil filter ad that said: “Pay me now or pay me later” – meaning that you can replace your engine later (at a much higher cost) – or the oil filter today. Which choice would you prefer for your body? Train now or knee replacement later?

What I learned from my 50s

The decade of our 50s is when we start to “show our age”. This is the time when all our bad choices and lifestyle habits catch up with us. The truth is that playing catch up with our health is never a good option and if we prepare now rather than later we can be way ahead of the curve.

When I was in my early 50s, I realized my goal of running a combined 3000 plus miles (3675 to be exact in 1998 and 1999). That record stood until looking back on those two years I made the decision to break 4000 miles in a combined two year span so in 2011, at the age of almost 65, I started my “run” to a new two year record and finished 2011 with a total of 1955 miles. 2012 was in my sights now as a potential record breaker, so as I worked hard toward my new goal, I remained positive that I could make it past 2000 miles. I ended up with an all time record of 2145 miles and a grand total of 4150 miles. I was elated and found courage in setting a goal that had pushed me beyond previous boundaries and out of long held comfort zones.

This was possible because of my record keeping discipline over the years and the fact that I decided to break a record that had been set 12 years before. I share this example with you as a way of demonstrating that we are never old until we decide we are – and to illustrate how the succeeding decade can be influenced by something we did in the preceding one. I am planning for my 70s now based upon the foundation I laid in the previous decades of my life. I am approaching this new decade with the same thought and care that went into my 50s and 60s. Now, I feel a strong desire to maintain what I have achieved in terms of fitness, instead of going backwards and lose what I have gained.

Being driven to accomplish something meaningful is important to living a healthy and fit life. I found my work with my clients rewarding in my 50s. I believe I shared with them the best that was truly me. My 50s were a decade of growth for me. Some of my clients encouraged me to write about my training philosophy. They supported me because they believed in me and what I had been doing to serve and guide them to achieving their goals. They were responsive to my coaching and I in turn loved being with them and seeing them grow and evolve mentally and phsically. My view of life expanded greatly during my 50s. I found my stride – and witnessed becoming happier and more fulfilled than I had been in years.

In my 50s, my world was far from being perfect, but it was filled with love and support from those I cared about and served. My daughter and I grew closer during this decade while she was living a life of adventure and success. The foundation for who I wanted to be – and become – in my 50s had been laid in the previous two decades. I am grateful for my 50s because I fulfilled part of the promise I had shown as a child on Maui: I had become a good man with a kind heart and most importantly open minded. I loved learning and exploring again – just as I had done all those years before in Hawaii. This sense of progression and continuation at the same time, gave me a feeling I was being true to myself, which is the only key to happiness and wellbeing.

Some suggestions for your 50s

Continue to refine your plan for fitness activities and stick to it. Make changes sparingly and take one step at a time.
Be patient and loving toward yourself.
Eat well, sleep well, manage your stress levels and meditate (think consciously) every day.
Make choices that FEEL right to you. Don’t live for others, but find your own “center”.
Be attached to learning about yourself and accepting yourself just as you are – and as you are not.
Practice being grateful and have an attitude of acceptance and forgiveness. These two traits will carry you far.
Make an effort to reach out for help.
Don’t rely on the internet for your answers.
Stay current on issues that are of importance to you and be willing to say to yourself “I don’t know but I am willing to learn.” No one is an expert on everything – especially when it comes to life. Don’t hold yourself to that standard. Become an authority on yourself and the rest will take care of itself.
Be a student of your own life and an expert on becoming who you want to be – and let the rest go!

I will cover the 60’s and beyond in the final part of this series being fully aware that I have only “scratched the surface” of this examination and exploration of “training for the decades ahead”!

Originally printed on HealthyNewAge.com. Reprinted with permission from Nicholas Prukop.