Currently, health clubs offer a variety of cardio and strength options. They offer a plethora of equipment and classes yet attrition remains high. By combining the science of cardio and strength training with a motivated and energetic instructor new programming combining….
Feeling hungry while trying to lose weight is a common side effect of the lifestyle change to drop pounds. Hunger cues/signals can be both truthful and taunting. Eating is an ever-present choice, necessity, and part of life we interact with multiple times per day. This includes what we drink. From snacks to meals to beverages, what is in each of these influences our weight. It is okay to feel hungry from time to time. Yet, societal norms have told us to immediately address the stomach when it rumbles for food. In the pursuit of weight loss, or for some the fight of weight loss, how can you combat hunger?
The answer is balanced nutrition. Protein is number one. Protein signals to the hormones to tell the brain you are feeling fuller. Feeling full for longer periods of time helps keep hunger suppressed. Nutrient dense foods are also better options. Foods high in fiber, high in water, and that have essential nutrients are hunger helpers. These include fruits, vegetables, whole-grains, and lean proteins. Leafy greens are also fiber filled. Eating foods that take longer to digest such as these, help intervals of not feeling hungry to be longer. Healthy fats are another winner to fight hunger. Foods such as avocados, seeds, and nuts are monounsaturated and polyunsaturated fats and help with weight loss.
Planning ahead is critical. This practice keeps impulse eating and poor choices away. By having meals pre-portioned and made, what is right in front of you is what is to be eaten without room for unhealthy choices. Drinking water is also a huge help. Hydration does fill the belly. Drinking water before eating can also take up space so eating less could happen because you are already somewhat full.
A common mistake is the act of snacking. Most snack choices are high on the glycemic index, so the aftermath results in blood sugar spikes that soon drop and start the tummy to rumble for more. Intentional snacking is a much better approach. This means focusing on the portion, not eating during distractions such as while watching T.V., and slowing down to chew thoroughly. Not letting the challenges of the day influence eating choices is important. When emotion strikes of any type, snacking won’t resolve what is occurring. Sleep has to be on the top of the list too because it helps maintain blood sugar and insulin levels. Sleep deprivation alters hormones, even those that tell you whether you are hungry or not.
No one ever said weight loss would be easy. The lifestyle changes to accomplish this do require discipline and focused choices/behaviors. It is very easy to do what might feel good in the moment or that is quick and easy, but the big picture is what counts. Every choice adds up. Food will remain in our lives at all times of the day, so creating a healthy relationship is of the utmost importance. Life is unpredictable, but how we respond and react can be predicated on our goals and decisions. As with most elements of life, weight loss is easier said than done and no one likes feeling hungry. Remember, feelings of hunger do pass, even if you don’t feed yourself right away.
Megan Johnson McCullough, Ed.D, owner of Every BODY’s Fit and Mindful BODY’s Recovery in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health, and Ed.D in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.
References
Heart rate variability (HRV) is a measurement of the variation in time between successive heartbeats.
HRV is controlled by the sympathetic and parasympathetic branches of the autonomic nervous system, which work in opposition to regulate our body’s functions. The sympathetic nervous system is responsible for our “fight or flight” response, while the parasympathetic nervous system is responsible for our “rest and digest” response.
A higher HRV indicates that the parasympathetic nervous system is dominant, which means that the body is in a state of relaxation and recovery. A lower HRV indicates that the sympathetic nervous system is dominant, which means that the body is in a state of stress and exertion.
HRV is a valuable tool in assessing overall health and identifying potential health risks. It is affected by various factors, including age, fitness level, stress levels, and sleep quality. As we age, our HRV tends to decrease, and this decrease is associated with an increased risk of developing chronic health conditions.
Research has shown that a low HRV is associated with an increased risk of mortality from various health conditions, including heart disease, diabetes, and cancer. Monitoring HRV regularly can help identify potential health risks and enable us to take steps to address them.
A “good” HRV varies depending on a person’s age, fitness level, and overall health. Generally, a good HRV falls between 60 and 100 ms. This range varies depending on age:
| AGE GROUP | AVERAGE HRV |
| 18-25 | 62-85 ms |
| 26-35 | 55-75 ms |
| 36-45 | 50-70 ms |
| 46-55 | 45-65 ms |
| 55-65 | 42-62 ms |
| 66+ | 40-60 ms |
HRV tends to decrease with age, and this decrease is attributed to a decrease in parasympathetic nervous system activity. This decrease can be more pronounced in individuals with chronic health conditions or who lead sedentary lifestyles.
Chronic health conditions, such as heart disease and diabetes, can negatively impact HRV. Furthermore, lifestyle habits such as smoking, excessive alcohol consumption, and a poor diet can also have a negative impact on HRV.
Stress, whether physical or emotional, can decrease HRV. Poor sleep quality or sleep deprivation can lead to a decrease in HRV, as the body is unable to fully recover and recharge.
Certain medications, including beta-blockers used to treat high blood pressure and heart conditions, can significantly decrease HRV. (If you are taking medication and are concerned about its impact on HRV, we recommend speaking with your healthcare provider.)
Regular exercise has been shown to increase HRV, especially high-intensity interval training. Engaging in regular physical activity improves heart health and can positively impact HRV. It is important to note that overtraining can have the opposite effect on HRV, so it is important to find the right balance between exercise and rest.
Regular relaxation and stress management techniques can help counteract the effects of stress and improve HRV. Relaxation techniques such as progressive muscle relaxation and guided imagery can help reduce stress and increase HRV.
Getting enough quality sleep is essential for overall health and can increase HRV. Consistently getting 7-9 hours of quality sleep each night can improve HRV.
Eating a balanced diet rich in whole foods can improve overall health, which can in turn increase HRV. Foods that are high in omega-3 fatty acids, such as fish and nuts, have been shown to increase HRV. Conversely, a diet high in processed foods and sugar can have a negative impact on HRV.
Limited alcohol and caffeine consumption. Caffeine can increase heart rate and activate the sympathetic nervous system, while alcohol can have a depressant effect on the parasympathetic nervous system. Limiting alcohol and caffeine intake can positively impact HRV.
More people are starting to question the accuracy of the BMI (body mass index) measurement. Essentially, this is a measure of your weight to height ratio. Maybe this formula is outdated going back to Lambert Adolphe Jacques Quetelet’s 1832 development (your weight in kilograms divided by your height in meters squared). Popularity didn’t strike until the 20th century when insurance was being evaluated for risk potential and among specific populations.
There are more health claims made about vitamin D than perhaps any other vitamin. Media stories touting vitamin D for this ill or that are common, particularly in the age of COVID-19. We’re also frequently told Americans don’t get enough vitamin D, with surveys showing as many of 40% of individuals have below optimal amounts in the blood. So how do we get vitamin D and what claims are true and backed by research? Let’s take a closer look at vitamin D to flesh out what we know for sure and where more research is needed.
Molecularly, vitamin D is a group of fat-soluble compounds with a four ringed cholesterol backbone. What’s most important to know is that it comes in two forms — as vitamin D2 in food and as vitamin D3 in our skin.
Vitamin D3
Our skin is our primary source of vitamin D, but it begins there as an unorganized and inactive form, requiring UV exposure to convert to usable vitamin D3. Conversion via UV light is exceedingly efficient, and it’s estimated brief exposure of the arms and face is equivalent to ingesting 200 international units day. Conversion varies however with skin type (darker skin converts more), latitude, season and time of day. Infants, disabled persons and older adults often have inadequate sun exposure as well, and the skin of those older than 70 also does not convert vitamin D as effectively. Interestingly, vitamin D also requires temperature to be activated, so you may not get as much of a benefit from sunlight in the winter months as you might expect.
Vitamin D2
Because it is fat-soluble, dietary vitamin D2 is best absorbed with fat in the diet and fish is a common source. Uptake can be negatively impacted by disorders associated with fat malabsorption such as celiac disease, Crohn’s disease, pancreatic insufficiency, cystic fibrosis, short gut syndrome and cholestatic liver disease.
Once activated and in the bloodstream — either by UV exposure or absorption through the diet — the liver converts vitamin D to 25-hydroxyvitamin D (25[OH]D), and then the kidneys further convert it to 1,25 hydroxyvitamin D, the most active form of vitamin D in the body. For this reason, kidney and/or liver problems can also negatively impact vitamin D levels.
Interestingly, all cells in our bodies have receptors for vitamin D, and this has in part fueled the varying claims as to how it might impact health. What we know for certain is that it helps with calcium absorption in the gut, regulating calcium levels via the kidneys, and regulating parathyroid hormone. Vitamin D’s role in calcium regulation and absorption means it has a direct impact on healthy bone growth and turnover. For this reason, you often see it in calcium supplements.
Research has also shown a clear correlation between Vitamin D and muscle health, including research showing improved lower body strength. Some research has also shown vitamin D can help prevent falls in the elderly.
Naomi L. Albertson M.D. is Board Certified by the American Academy of Family Physicians and specializes in the non-surgical management of musculoskeletal problems, sports injuries, concussions, and the treatment of osteopenia and osteoporosis.
The sun rises, golden and quiet. A man stands on a Bosu Ball. He wobbles, his ankles working, his knees bending. He holds his arms out, steadying himself like a sailor on rough seas. This is not just balance training. It is life training.
As we age, balance becomes more than grace; it is survival. Falls are common, and they break more than bones. They break confidence. Stability training can change that. A Bosu Ball or a balance board may look simple, but they are tools of transformation.
Your core is your body’s anchor. It keeps you upright and controls your movements. When you train with a Bosu Ball, your core muscles engage deeply. They fight to keep you steady. This builds strength from within.
Your ankles and knees are the foundation of your mobility. The Bosu Ball tests them. It makes them stronger. As you balance, your muscles and tendons adapt. They become more responsive. This is how you protect yourself from missteps and falls.
Mobility in the hips is a gift of freedom. A strong hip means a stable stride. It means climbing stairs without fear. The balance board gives your hips the challenge they need. Consistency is key. Train regularly, and you will feel the change.
Balance is not just for gymnasts. It is the heart of strength. Without it, strength falters. A Bosu Ball or balance board teaches your body harmony. It brings your muscles and mind into sync.
Life is a long walk. The road twists and turns, but with balance and stability, you keep moving. These simple tools—the Bosu Ball, the balance board—are keys to a longer, stronger life. They help you build resilience.
So stand tall. Wobble today so you can stride tomorrow. The strength you build now will carry you far, steady and sure, into the years ahead.
About the Author: Jason Safford, CSCS, CES (Coach J), is the Founder and Chief Performance Coach for Win Your Day Now (www.winyourdaynow.com). With over 30 years of experience in health, fitness, and life coaching, he has worked with clients of all ages, from young athletes to active seniors. He holds more than 10 certifications, specializing in areas such as transformation, nutrition, sports psychology, and corrective exercise. A dedicated husband, father, and author, Jason has published Winning with Exceptionalism and is preparing to release Win Your Day.
What is the role of grip strength in daily activities and overall health?
Iliotibial band syndrome (IT) is a pain many workout enthusiasts, runners, and cyclists can experience.
You’ve heard the terms functional exercise, functional movement or functional movement patterns… but what do these terms actually mean?
The term “functional movement patterns” is confusing because it is really not a specific term. Trainers, especially those putting MSers on exercise programs, will usually take them through a program of upper and lower body exercises incorporating compound movements that ask your body to do several things at once. They tell you this is a functional exercise routine and that it’s the best way to help you with your MS limitations. Every exercise is NOT considered a functional one. So what’s the difference?
Functional, by definition, means, “of or having a special activity, purpose, or task; relating to the way in which something works or operates”. In this case, the task is being a functional MSer with the ability to use your body to do what you’d like it to do like you did before your MS diagnosis.
And even though being “functional” is different from one person to the next—for instance, a triathlete needs to be able to run, bike, and swim without limitation or pain, while a homemaker (male or female) needs to be able to do household chores such as lifting groceries out of a car, moving a vacuum cleaner and loading and unloading a dishwasher without limitation or pain—the actual movement patterns required for these activities aren’t really that different.
When you think of functional movement patterns, you should see them as movements that engage your whole body in a variety of different active ways that involve coordinating your upper and lower body with areas that alternate from being steady to moving, and back again.
So where exercises like squats are considered functional because they require full-body coordination, strength, and stability exercises like biceps curls aren’t considered functional because they lack the full-body mental and physical engagement that comes into play with basic motion.
The main difference between functional training and other exercises that work each muscle is that exercises such as biceps curls or leg extensions attempt to isolate that muscle. When doing these movements we’re working individual body parts as separate from the others creating stimulus within those parts. Functional movements put the emphasis on using your whole body at once.
The focus on functional movement patterns, in theory, is to train your body to move effectively as a fully connected single unit so it is able to sit, stand, bend or change direction effectively when you need it to. Some of the functional exercises I use are squats, lunges, and pushups. These movements effectively engage the whole body in the exercise although they emphasize specific muscles as the main force of action.
I believe in functional movement patterns and agree there is a place for them in MS training BUT without the individual muscle-specific training it would be impossible to do a functional movement. If your legs are so weak from MS limitations how are you going to perform a proper squat that uses all the muscles in your legs?! You won’t be able to. This is why specific muscle training is so important. And the only way to get muscle-specific strength is through resistance training. But it doesn’t end there…
You must strength train each major muscle group, individually and specifically to gain the ability to “function”. I know you keep hearing about functional exercise for MS and how important it is. You are told that you MUST be in a program using functional movement patterns to help your MS limitations. I HAVE MS and I have been a fitness expert for more than 40 years. The real FACT is that functional movement patterns are secondary to strength training. They are important but more important to your physical abilities are training methods that incorporate resistance exercises with principles that cause “thought-based training” ™ which create muscle fiber activation, neuroplasticity, and brain to muscle reconnection.
Please be careful with who and what you take in as being the right fitness information for MS, especially coming from fitness “experts” who do not understand MS. There is much more to proper exercise for MS than jumping into the next repetitive functional program. And any trainer who says he/she is teaching you how to place mental attention on your workouts but only tells you to concentrate on what you are doing does not understand the significance of proper focus. It is not just a simple matter of paying attention to your exercises and form. It is the training methods you use that force that focus and concentration that is of key importance in your MS exercise program. Exercise programs pushing functional pattern movements with no focus driven process or training method behind them other than the standard and cookie-cutter, “do 10 reps of 3 sets”, are of little value in bringing results to our MS bodies.
Learn what you need to help MSers… check out the Multiple Sclerosis Fitness Specialist online course for fitness and health professionals!
David Lyons, BS, CPT, is the founder of OptimalBody, which touches the lives of fitness enthusiasts of all kinds. OptimalBody has been named The Most Comprehensive MS Fitness Program worldwide since its release. His book, Everyday Health & Fitness with Multiple Sclerosis, was a #1 New Release on Amazon at its release. He is the 2013 recipient of the Health Advocate of the Year Award; in 2015, he received the first ever Health Advocate Lifetime Achievement Award, and the Lifetime Fitness Inspiration Award in Feb 2016. In 2017, David received the Special Recognition Award from the National Fitness Hall of Fame.