The Importance of Exercising As We Get Older

Being in the fitness industry, I hear all type of questions. However, one stood out to me and I feel I need to address this sooner rather than later.

The question was, “Why is it important to perform resistance training as we age?”

This is a great question, because there are multiple benefits that come along with exercise as we age. In fact, it is very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions. Below are some examples:

• Arthritis - Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis. The results of this sixteen-week program showed that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability. The effectiveness of strength training to ease the pain of osteoarthritis was just as potent, if not more potent, as medications. Similar effects of strength training have been seen in patients with rheumatoid arthritis.

• Diabetes

• Osteoporosis

• Back Pain

• Depression

• Strengthening of Bone - Post-menopausal women can lose 1-2% of their bone mass annually. Results from a study conducted at Tufts University, which were published in the Journal of the American Medical Association in 1994, showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.

• Restoration of Balance and Reduction of Fall

• Proper Weight Management

• Improved Glucose Control- More than 14 million Americans have type II diabetes—a staggering three-hundred percent increase over the past forty years—and the numbers are steadily climbing. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes. In a recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication. Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident.

• Improved Sleep

• Health Heart Tissue

As you can see, it is vitally important to take control of your fitness levels. The sooner one can start on this; the faster one can get into shape. Remember, it is never too late to start, but why wait, when you can get started today.

Source: International Sports Sciences Association Fitness Journal

Setting Goals

With new year’s right around the corner most people are reflecting on this past year and looking ahead to the new upcoming year. Not everyone sets new years resolutions for themselves because of previous year failures in being able to follow through and complete their resolution. However, if you are ‘smart’ in setting goals you should be able to achieve them. An easy acronym to help with your goal setting is S.M.A.R.T. Be Specific with your goal; too many times goals are too vague and allow for failure. If you state that you are going to work out 3 times a week state exactly what days of the week those will be. Make your goals Measurable.

For example if you are wanting to increase strength conclude that you will complete specifically ‘x’ amount of push-ups. Set a goal that is feasibly attainable. If you are only able to do 15 sit-ups in a minute don’t set a goal that you’ll be able to do 60 in one minute in only a few short weeks of working out. When you are succeeding in making progress toward your goal Reward yourself or let someone else reward you. Lastly set a Time frame. Setting a deadline will give you that extra motivation to work hard during the specific time frame.

Simple exercise that you can set goals for would be performing ’x’ amount of push-ups, holding a plank for ’x’ seconds, performing ’x’ sit-ups, and running a mile in ’x’ time. There is no need to wait until January 1st though, if you've already had the ambition to make changes in your health and fitness go ahead and start today. Evaluate your fitness and nutrition needs and make goals for yourself or meet with a personal trainer to help set your S.M.A.R.T goals. Once your goals have been set write them down and keep them in a visible area for you to see them on a daily basis. Get those goals set and work hard to achieve them!

Childhood Obesity

Let's be honest, we have all heard of childhood obesity and realize it is a problem, but how big of a problem is it really? Is it finally time to do something or is it too late?

One of the most concerning stats of childhood obesity is that studies show that nearly 30% of the entire childhood population are overweight or obese and it is expected that if obesity problems continue uncontrolled, by the end of this year alone, nearly 50% of children population may be overweight or obese.

Now this stat alone tells me, this is a huge problem that could well turn into an epidemic.

In fact, almost 25% of obese adults were obese as children. This shows two things:
 1. If not controlled, it will lead to obese adulthood and,
 2. There is still hope that times can change with steps taken in the right direction.

Now, what are some causes of childhood obesity:
• The obvious, inactivity. More and more children have come accustomed to living life on the couch and not getting out and doing any physical activity. Because of this, they are not getting the recommended daily exercise they should.

• Parental neglect. Sounds odd right? However, more doctors now feel that parents with obese children are guilty of some form of abuse or neglect. There is dietary neglect where the parent is simply feeding the child too much food, or feeding the child foods high in sugars and fats. Also, some parents cater to the their child's sweet tooth.

• Too much TV. Watching too much TV is a problem as it becomes a substitute for other activities like swimming, biking, or playing sports. Watching TV, movies, and playing video games are not only sedentary activities, they also encourage constant snacking.

• Fast Food. This connection is widely acknowledged and undisputed by many experts in the field. Besides being inexpensive, a lot of fast food is extremely high in fat, sugar, salt, and starch. Take a look at your child's school lunch. Do you see the connection? With fast food being the cheaper option, It's no wonder they are serving burgers, hot dogs, french fries, pizza, soda, and tater tots on a regular basis.

How do we slow this down? After all, this didn't happen over night, nor will it go away that fast. I personally feel this shouldn't be as difficult as people make it out to be. Here is why:

• Get your children moving. There are numerous activities children can participate in. Get them involved early, and they will want to continue throughout their childhood.


• Play with them. Cannot find an activity your child wants to participate with others? Then you get up and get moving with them. Throw the football around, go to the park, or walk the dog, there are many things to do in order to get daily exercise.

• Don't buy junk food. Pretty simple huh. If it is not in the house, they don't eat it. Granted, you cannot control your child's eating habits if they are at a friend's house, but in front of you, you control it and you are to blame.

• Reward. If it comes to this, reward your child for their hard work. If they do X amount of exercise per week, or eat X amount of vegetables, reward them.

It's simple, changes can be made and they need to be made now. This is a problem, yet one that can be shrunk if proper steps are taken.

Water to Lose Weight….REALLY?

What if I told you I have an effective weight loss supplement that is far cheaper than anything you have seen in stores and on TV? Would you be interested? After all, everyone is looking for that next “new” supplement to help them achieve their weight loss goals.

Well folks, here it is. WATER.

No lie, water can and will help you lose weight. How you may ask? I have listed a few ways in which this works for you:

1. Water suppresses the appetite. People who drink more are proven to be less hungry. It works as an appetite suppressant.

2. Water helps tone muscles. If your muscles are dehydrated, you won't see any toning, no matter how much exercise you do. Up your intake in water and you'll see a difference fast.

3. Water helps liver function. The liver metabolizes fat, which is very important when you are trying to lose weight. However, it requires a lot of water to do this successfully, and if it doesn't have enough, it will just store the fat.

4. A certain amount of water can make the body stop retaining water. If you usually don't drink enough, your body will have retained water to make up for it. This water retention can add pounds to your weight, and make you seem very bloated.

5. Water washes the toxins out of your body. Being in a good health is vital if you are trying to lose weight and nothing does it better than drinking water. Water washes out the toxins, making your body “cleaner” and healthier. This is a very important condition under which your body will be able to restore its balance and get into shape.

6. Water confuses hunger and thirst. It can be very easy to think you are hungry when in fact you are very thirsty.

7. Water helps lower cholesterol. Water has a drastic impact on cholesterol, and will reduce the levels in your body. This should help one slim down a lot faster.

As you can see, the benefits of water greatly outweigh the negatives here. So cheers, to a glass of water!

Eccentric Benefits

I bet you didn’t realize that you could bring ‘negativity ‘ into a gym and actually make better results while doing so. It is possible, however, I am not referring to a negative attitude but instead a ‘negative’ movement with an exercise, otherwise known as an eccentric movement.

 For example, while doing a bench press the eccentric phase occurs when you lower the bar down to the chest or when you raise the lat pull down bar back to the starting position. Another way to describe the eccentric phase of an exercise is by simply saying it is the portion of the exercise in which the weight is being lowered. An eccentric movement lengthens the muscle fibers during the exercise while a concentric (raising of the weight) movement is the shortening of the muscle fibers.

 Most people typically only focus on the concentric phase of an exercise but when doing so they are not utilizing all of the benefits of an exercise that they should reap.

Benefits Of Eccentric Training:

-Greater Increases In Strength
-You are able to use a heavier weight with eccentric training causing more muscle trauma to occur which in turn allows you to have greater gains in strength.
-Recruitment Of Type II Muscle Fibers
-Type II muscle fibers are referred to as the fast twitch muscle fibers. These muscle fibers are utilized for more explosive power and speed.
-Longer Gains In Strength
-Studies have shown that individuals who have spent a lot of time focusing on eccentric training are able to      maintain their strength for a longer duration of time if they become sedentary.

You can focus a whole workout around eccentric training, while loading up with heavy weights. If you are going to train solely on eccentric training the eccentric portion should be done at a slower rate, typically at a rate of around 3-10 seconds. If doing this type of training always have a spotter present to take the weight back to the starting position for you to return back to the eccentric phase.

Otherwise while doing any workout just make sure that you are never just letting gravity do its things. Keep everything nice and controlled during the eccentric portion of every exercise and you will be able to show better results!!!

Are you getting enough rest?

Are you getting enough rest??

“What does your 2:30 feel like? Sleepy, groggy, dying for a nap?" Sound familiar? We have all seen these 5 hour energy commercials, but why do we feel this way?

Perhaps it's a flaw in your nutrition, or perhaps it's because you are not getting enough shut eye. These are common characteristics we see on the “outside”, but what is going on in the “inside”, may be doing more harm than good.

Did you realize that not getting enough rest can affect your hormones in a negative way? It’s true. It harms them in more ways than one.

Below, I posted a link which shows research and facts which back this.

How important is a good's night sleep? Read on, and you may one individual going to bed a few minutes earlier each evening.

http://www.globalhealingcenter.com/lack-of-sleep-hormones.html

Biggest Loser Weight Loss

Well there is no need to debate the fact that reality television has peaked our curiosity as to what is real in life and what is not. Do you ever find yourself asking, “Was that set up?” “There is no way that could really happen!” Well the fact is reality television isn’t reality, even when it comes to the most believable life changing examples. Believe me, I know about it first hand. (I will save those stories for another time). The truth is that ratings pay the bills and if it’s at the expense of your health, well so be it!


In my eyes one of the most controversial shows on network television today is The Biggest Loser. “Oh I know, you love it, it’s just so amazing how they loose 10, 15, or even 20 lbs. in just one week.” Then you find yourself saying, wow if they can do it so can I! Then two weeks later you become bitter and frustrated with your workouts and results and find yourself in the same old rut……… Sound familiar? Well let me tell you that you are just one of millions that watch that show every week and get on the treadmill and say “I can too.” “Well, let me tell you something else, no you can’t.” Why? “Because it’s not real!”


Oh yes, these people you watch, they are going through a major transformation, and most of them drastically need it. The problem is it’s not happening in the right manner. No one should loose twenty pounds in one week, and it’s wrong that anyone would let you think it’s even possible. I have never seen done, nor should anyone ever try! The fact is everything looks like a week to you because the show only comes on once a week. Those results you see may have happened in two weeks or three or even less than a week. The fact is that it really doesn’t matter to the producers, just as long as you watch, and just as long as people keep saying to themselves “if they can do it, so can I”.


Let me conclude with this, proper weight loss should happen at no more than 2.5 lbs lost per week. Yes there are times it can be more, but sustained weight loss can’t occur when massive weight (10-20lbs) is lost weekly. Your metabolism has to increase along with the weight loss, if that does not occur, which is generally the case with massive weekly weight loss, there is strong potential the weight will be put back on. Please click on the link below and check out how one former contestant feels about the dangers associated with the “Biggest Loser”.

http://www.popeater.com/2010/06/21/kai-hibbard-biggest-loser/?sms_ss=email

Importance of Post-Workout Shake

After you’ve taken the time to complete your workout suited to meet your goals, the next step is making sure you’re fueling that workout properly. You have about a one-hour window immediately after the workout is finished to provide your body with quality sources of protein and carbohydrates to kick-start the repair and building process.

Some guys make the mistake of skipping their post-workout shake thinking this will enable them to burn fat faster, but the opposite is true: If you want to reduce your calorie intake during the day, the worst place to take away calories is right after a workout because it’s during this time that your metabolism is running fastest -- so fat gain is least likely.

Below you’ll find the steps you need to take to create the perfect post-workout shake to build muscle.

Figure out your protein source

The protein you take in right after a resistance training session is quickly get broken down by the body and used to help repair the muscle fibers so you can grow stronger. Many studies have demonstrated that supplementing with whey protein powder immediately following a resistance training workout will increase the performance gains you get from that workout. Since you’re shooting for the fastest absorbing protein, a whey isolate will work the best.

Determine how much protein you require

For the average weight-lifting workout consisting of between 20 and 30 sets, you’re going to need approximately 25-50 grams of protein, which equates to two scoops of your whey protein powder.

Get your carbohydrate source

Once you’ve figured out your protein needs, then you must look at carbohydrates. Fat in this time period is to be avoided since it will slow down the release of the nutrients to the muscle cells, which is exactly what you don’t want.

In order to get the best results, you should aim to take a fast-acting carbohydrate right after the workout and then follow that with a slower carbohydrate in the hour afterward. This will help to spike insulin levels to drive the glucose into the muscle cells for quick recovery.

Dextrose is the best choice; however, any simple glucose food product will also work. One word of caution is to avoid fructose as much as you can because it is handled slightly differently in the body, being directed to the liver first rather than straight into the muscle cells.

Determine how many carbohydrates to use

To maximize muscle glycogen re-synthesis in the post workout session, you will want to add five grams of carbohydrates for every two working sets performed. Using our illustration of a workout consisting of 20 to 30 sets, this means you’re taking in 50 to 75 grams of dextrose.

Keep in mind that if you are looking to build more muscle mass, you can go higher with this intake to boost your calories and encourage lean tissue building. You will be most anabolic in the time right after your workout, so making use of this by placing a large portion of calories at this time is a very smart move.

To summarize, to create your post-workout shake you need:

• 25-50 grams of whey protein powder
• 5 grams of creatine (optional)
• 25-75 (or more) grams of dextrose

Mix all of this together and consume immediately after your cool-down has finished. Follow this with another meal that consists of a solid protein source, a slower digesting form of carbohydrates and a small amount of healthy fat an hour afterward.

If you want to maximize the results you get from your workout, the post-workout shake cannot be skipped. By getting this right, you’re one step closer to hitting your goals!

Importance of Pre-Workout Nutrition

Are you wanting to maximize your potential in every workout?

More than likely 100% would answer yes to that; however, not everyone allows themselves the opportunity to perform at their maximum level because they are not fueling their body properly before the workout. You always hear about breakfast being the most important meal of the day but do not ignore the importance of the pre-workout meal.

Many individuals feel as though if they workout on an empty stomach that they will burn more fat during the workout. That belief is partially true but did you know that once the gycogen levels have been depleted that you then start burning off muscle tissue during your workout. I don't believe that anyone wants to be depleting their muscle tissue during a workout, no one has a goal of muscle atrophy but without fueling the body prior to their workout atrophy will be occurring.

The best options to eat before a workout are foods with a lower glycemic index level. Foods with a lower glycemic give you longer sustained energy that will carry you through the whole workout. Go to the internet to check out foods with low glycemic index levels.

When it comes to how much you should eat before the workout a simple rule of thumb is to consume around 150-250 calories 45-60 minutes before your workout. Within those calories should be carbohydrates, proteins, and fats; so do not limit yourself to a strictly carbohydrate based food selection.

If you are looking for specific pre-workout snack options ask us anytime and we'll be happy to help direct you to eating the right foods to fuel your body for the workout. Calorie means energy; so in order to gain that energy to give you that maximal exertion in your workout have your pre-workout meal.

Fun with Cardio

Here’s the deal, I’ll be the first person to tell you that I absolutely DO NOT like doing cardio. ASK ANYONE! However, I will admit that it is a huge component when it comes to weight loss and overall health. If you want to lose weight you MUST DO CARDIO! No matter how much you hate doing cardio it is really the only truly effective way to hit and maintain that target heart rate and achieve maximum caloric burn.

Now I am sure that most of you out there are just like me in the sense that you would rather avoid doing cardio if you can because you find it someone boring and monotonous. If so, I am here to show you that it doesn’t have to be that way anymore. There are so many ways to make your cardio experience FUN. THAT’S RIGHT! I said cardio and fun in the same sentence. Here are just a few way to AMP up the FUN in your cardio routine.
My ultimate favorite cardio activity is cardio kickboxing because with this not only do you get an incredible workout and insane caloric burn but you get to release some unnecessary stresses by laying waste to something that won’t hit you back.

If you prefer running try new courses or if possible you best bet would be to find some sort of obstacle course where you could incorporate some sort of military style activities into your running adventures. Not only does this provide some fun for you but it also adds some strength training DURING your run.

For those of you who enjoy a good bike ride get online and look for some good off road trails (obviously there aren’t a lot of options for “mountain biking”) not only are they extremely fun but the constant change of direction and varying hill sizes provide for a fairly decent core workout.

And last but not least if you’re lacking some inspiration and motivation grab a friend, co-worker, brother or sister, whomever you like, and attend some sort of body pump or aerobic class to get your cardiovascular pump on.

Again these are just a few ways to spice up your cardiovascular activities. And remember never be afraid to get creative.

BCAA's

BCAA stands for Branch Chain Amino Acids. They are one of the most overlooked and most effective supplements for anyone looking to build muscle and increase performance. Most people don't know how BCAA's affect their body, when they should be used, or what they even are.

A Little Background:

Amino acids are the building blocks of protein and muscle growth. When you eat protein, your body converts the protein into its basic amino acids so you can absorb and use them. The amino acids you get from protein sources are called Essential Amino Acids (EAA). The reason they are called essential amino acids is because our bodies do not produce them naturally, and they must be obtained from outside sources, i.e. complete proteins. There are nine essential amino acids and they are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine. On the other hand BCAA’s only have three amino acids; leucine, isoleucine, and valine. BCAA's are simpler amino acids that are used to form muscle tissue.

BCAA's make up 35% of our muscles and have to be present in the body for muscle growth. On top of that, they are used to balance hormonal release and brain functions. When you are working out with heavy weights or doing extended periods of cardio, having a supply of branch chain amino acids can benefit you greatly. This is because, when you work out your body quickly depletes your glycogen storage and starts sending a signal to stop protein synthesis. This makes your body become catabolic, which is exactly what we don't want. When you introduce BCAA into your body during a period of high stress (weight lifting), you can reverse this effect and allow your body to continue its protein synthesis. This can lead to better muscle gains, faster recovery between sessions, and greater performance.

Supplementing:

When supplementing branch chain amino acids, you should have around 4-8 grams prior to your workout and 4-8 grams post workout. If you are taking a whey protein supplement that has the full range of essential amino acids, you do not need the post workout BCAA. With BCAA's you can take up to 15 grams to get an even greater effect on recovery and performance.

Another benefit is if you want to do weight training and cardio in the same session it is recommended to take your BCAA drink during your workout or right before your cardio session. This will prevent any unwanted muscle lose during your aerobic exercise and provide extra energy to finish. By ingesting BCAA's prior to cardio you will not hurt your fat burning power. This is because they do not get digested the same way that a normal protein source would.

Also, if you are doing an extended period of cardio, weight training, or sports activity lasting longer than 1 ½ hours, you should consume BCAA's sometime during the activity. This will help stop muscle breakdown that usually happens after an extended period of stress.

Summary:

Overall, branch chain amino acids are one of the most beneficial supplements you can add to your workout or sports training. They are very well researched and have been proven for a long time. If you already have a whey protein, multivitamin, and creatine supplement, this is a great choice to boost your gains to the next level and help retain muscle during a fat loss session.

Personal Responsibility and Nutrition

First and foremost, one of the toughest parts about a weight-loss program is the nutritional aspect; eating right all the time is TOUGH! What we do not realize is the fact that a person’s nutrition is about 70% of the weight-loss and exercise is only about 30%.

So what this means is we need to put a higher focus on what we take in nutritionally the other 23 hours of the day, while we are not at the gym.

Here are three ways we can beat this food challenge that will hold you accountable for what you truly take in, and at that moment you will see what needs to be addressed and changed.

Write it Down

One of the most popular ways to hold people accountable for their nutrition is having them keep a food journal. This means write EVERYTHING down that enters your mouth; that includes all foods, liquids, and times those things were eaten.

This will be a great layout too see what weaknesses and strengths you have, and what needs to be changed to provide you with the utmost success.

Howdy, Partner

Now another great way to hold yourself accountable is to find another person to always check-in with you to make sure you are following your program.

This person could be a close friend that is trying to lose weight with you, it could be your personal trainer, or anyone you feel you can trust with making sure you stick to your guns. This also gives an outside view on your eating habits to see any other weaknesses that may not be as clear by yourself.

Let’s Make a Deal…With Ourselves

Lastly, a personal contract with yourself is another great way to hold yourself accountable on what you are eating during your weight-loss program.

Make a contract with yourself; type it up with rewards and limitations if you are successful in hitting your goal or if you fail to hit your goal. Sign the contract, make it binding with yourself and give a copy to another person who is close with you to help hold you accountable.

So if you find yourself struggling with your nutrition and not seeing any results, try one of these three great options to help overcome those struggles and start seeing that weight drop off.

If you have any other questions about self-control and weight management (or any fitness inquiry) please feel free to contact us today at 402.991.7700!

"You mean alcohol may actually help me lose weight? Really?"

First and foremost, alcohol is not void of calories. Not only does alcohol contain 7 calories per gram (a close second to the caloric impact of fat), most drinks also have a fair amount of sugar. The sugar may be natural, such as in wine, or may be part of a mixer, like that used in margaritas and daiquiris.

It is quite obvious that regular, excess consumption of alcoholic drinks can lead to weight gain. Due to the many examples of excess, alcohol is frequently associated with the "beer belly."

However, scientific evidence suggests that responsible, regular, moderate drinking may actually improve weight control and may assist with weight loss. (Moderate drinking is defined as 2 drinks per day for males under 65 and 1 drink per day for females and for males over 65--one drink is equivalent to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof distilled spirits.)

Relax, Have a Drink and Be Healthy!

Though the evidence is conflicting, it appears that fermented beverages, 1 such as wine and beer, have been shown to improve the body's ability to regulate weight through a variety of mechanisms including: improved hormonal status (DHEA), improved insulin sensitivity, increased energy expenditure and antiangiogenic effects.

Moderate alcohol consumption has been shown to increase DHEA up to 16.5%, which may account for some of its weight management effects. Among other roles, DHEA directly affects body functions related to weight gain; when DHEA levels drop, bodyweight and body fat increase.


Alcohol's Effect on Insulin

Moderate alcohol consumption may also influence insulin sensitivity. Insulin is a hormone produced by the pancreas, which drives sugar into the cells. Insulin also inhibits fat breakdown and promotes the storage of fat.

As people age or suffer from obesity, they become less sensitive to the effects of insulin, requiring greater levels of the hormone to be released. High insulin levels, caused by reduced insulin sensitivity, lead to progressive fat accumulation. By improving the body's ability to respond to insulin, moderate drinking appears to reduce the risk of excess fat gain and possibly promote fat loss.

What Kind of Calories am I Absorbing?

A third benefit of moderate consumption involves caloric intake vs. energy expenditure. Calories are burned by three main avenues: basal metabolic rate, thermogenesis, and physical activity.

Alcohol may increase thermogenesis in moderate drinkers. Regular drinkers may also see a reduction in the available calories from alcohol consumption, as they up-regulate the microsomal ethanol-oxidizing system, a set of enzymes that dispose of alcohol without using it for energy.

Certain alcohols also possess weight management benefits specific to their composition. Red wine, for example, possesses components that have been shown in alternate uses to limit an increase in fat. "Angiogenesis" is a term that describes the growth of new blood vessels, necessary for growing active tissue.

Antiangiogenic compounds have been used as an adjunct treatment for cancer patients, and it has been observed that while blocking new blood vessel growth affects tumor size, it also prevents fat deposits from growing.


Don't Worry, Be "Hoppy"

An interesting final benefit of moderate drinking is linked to the hops in beer. The extract of hops, an ingredient used in the brewing of beer, has demonstrated weight loss effects in rats. Isohumulones are present in hop extract and have many properties that may lead to fat loss. By blocking the effect of digestive enzymes, hop extract appears to inhibit the digestion of dietary fat, resulting in decreased fat calorie absorption.

Isohumulones have been shown to reduce fat cell size in rats, improve insulin sensitivity and lower blood fats (triglycerides). In addition, isohumulones also increase lipid oxidation (fat-calorie burning), decrease fat storage and have an antiangiogenic effect.

Though the individual effects of increased DHEA, improved insulin sensitivity, increased caloric expenditure, antiangiogenic effects, and PPAR-receptor activation are likely of minimal potency, the combination may produce weight management benefits over the course of many years.

Remember though: the amount is key. One to two drinks, depending on gender and age. More than that and your body will have no choice but to store the calories as fat--not to mention battle all the other negative physiological effects of excess alcohol.

So cheers!--to alcohol in moderation.

If you have any other questions or comments about this issue, please contact us at 402.991.7700!

Another Six Pack Summer!

7 Best Ab Shredding Exercises

Ladies and gentlemen, summer is upon us and that means only one thing, “Swimsuit Season”! If knowledge serves me correct, a great majority of the people out there decided to wait until summer was here to hit the gym in preparation for rockin’ those beach bodies on a boat, at a beach or poolside. Be that as it may some of you have been training hard all year around pushing yourself to the outer limits in search of the ultimate six-pack to flaunt for your summer in the sun.

Well, you are in luck! I am about to share with you 7 of the best AB exercises to sculpt that mid-section to look like it was carved out of stone!

1. HANGING LEG RAISES

This exercise is performed while hanging from a pull-up bar (use support straps if necessary). While hanging from the pull-up bar contract your abs while lifting your knees up to your chest and lowering them back down. (tip: limit the amount of swing in each lift by stabilizing your core by tightening your abs and back muscles)

2. MED-BALL TWISTS

Perform this exercise with a med-ball of appropriate weight in relation to ability. While seated on the ground with knees bent lean your torso back at a 45 degree angle and rotate the med-ball side-to-side touching the ball to the ground on each side. (Be sure to move the torso with the ball and not just your arms.) * For added difficulty lift legs off of the ground.

3. V-UPS

While laying flat on the ground hands over head raise your hands and legs up off the ground to from a “V” with your body. When at the top of this exercise your butt should be the only part of your body touching the ground and the back down flat on the ground and repeat.

4. STABILITY BALL ROLL OUTS

With a stability ball situate yourself into a plank position (resting your forearms on the ball with your feet on the ground). While in this position begin by rolling the ball forward with your arms ONLY! (Beginner: start by moving the ball 2-3 inches or until you feel your core muscles tighten and then back. Continue with this until you are advanced enough to roll your arms completely out and back in.)

5. PIKE UPS

While using a stability ball place hands on the floor and legs on the ball (be sure to maintain control of the ball and your body before beginning). While in this push-up position keep your legs stiff and raise your hips up toward the ceiling. (Modified version: knee tuck with bent knees)

6. RESISTED /or WEIGHTED STABILITY BALL CRUNCH

Laying on the ball in a crunch position rest a weight or medicine ball on your chest and perform a number of crunches and repeat. This exercise can also be done with a resistance band by anchoring the band to a solid base and pulling the handles over the shoulders and crunching upward.

7. TURKISH GET-UP

While this exercise is one for someone a little more advanced it can be done by beginners too. Using a kettlebell or a dumbbell, lay flat on the floor with one knee bent feet flat on the floor. Holding the KB or DB in one hand arm extended toward the ceiling, first movement is crunching up to your knee, second movement from crunched position using free hand to assist, stand up, third movement using core muscles to sit back down to starting position. When performed properly this should be done all in one motion. Perform this exercise each arm for the same number of reps.

With these seven AB exercises and proper nutrition you should be more than well equipped with the right tools for torching those ABS for the summer! Be safe and enjoy a little fun in the sun! 

If you have any questions of concerns, please contact us at 402.991.7700!

What can Protein Do for You?

Have you ever wondered why health and fitness professionals emphasize protein in your diet? If I’ve heard it once I’ve heard it a hundred times!!!! How much protein should I be taking in, followed with, why so much?

Well let’s start with basic function of the gastric system:

Its number one function is to break down food as fast as possible and then empty that food into your small intestines which then transfers to the blood stream. It’s a simple catalyst to produce energy from food. Here is something else you need to know, some foods are easy to break down and others are not.

For example, sugar is broken down so fast that the only thing faster would be an IV running straight into your arm. The average hard candy can be metabolized in just minutes; for those of you that have kids, you know what I mean… As for protein, things take longer. Your gastric system has to work harder to break down protein to get it to the level of amino acid that can be absorbed into your blood stream. Why is this important? Well the longer that takes the less hunger pains you will have throughout the day.


So What Kinds of Food are Good for Protein??

I often recommend eating eggs or egg whites with your breakfast. What you will find is that you will have a sustained energy that is more fulfilling throughout the morning. The hunger pains you have in the late morning from just eating a bowl of cereal, or toast, or just a piece of fruit will be gone. This is do to the fact that protein lengthens your gastric emptying time, it just takes more time to break it down, and that is a good thing.

The average American losses anywhere form seven to ten pounds of muscle per decade. This is due not only to a lack of exercise but also a lack of protein in the diet. Most people just don’t eat enough; we generally eat too much sugar in its place.

How Much Protein do I Need?

Regardless of your activity level I always recommend that most women get at least 50 to 75 grams protein each day, for men I always recommend at least 75 to 100 grams. Now, understand this is what you need to sustain muscle mass, without protein in your diet you will lose muscle, and the more muscle you lose the more fat you will gain.

Reduce Your Intake of Useless Calories

Here’s a useful tip which most people tend to forget about when dieting:
Reduce your intake of useless calories.

Many individuals add on to their meals calorie total by drinking sodas and juices. Clearly, research shows that this just adds calories. In other words, you tend not to reduce your food intake to compensate for this. In terms of calories, it's a whopping change to go from a regular Coke to a Diet Coke. Just think to yourself for a second. If you’re drinking 12 Cokes a week, and believe me, this happens very frequently, you are consuming roughly 1680 empty calories.

Now, why do I say empty calories? Well the calories in these sugar filled drinks carry little to no nutritional value, not to mention taking in the evil high fructose corn syrup.

HFCS causes obesity and diabetes and deposits fat around critical organs like your liver. It's also contaminated with mercury from the manufacturing process according to studies done in past years. Even plain fructose (like in fruit drinks) isn't good for you unless it's in fruit that you're consuming whole.

HFCS, aspartame and other artificial sweeteners, and MSG are the worst substances anyone can consume.
Take a protein shake for instance. If you were to consume 12 shakes a week compared to 12 sodas or glasses of juice, you would be adding loads of protein and nutrients to your body which your body could use through the course of the week for muscle building and provide energy. Not so much with the others.

Now if you were to drink Diet Coke rather than regular coke, you would be saving almost a half of pound right there, i.e., since there are 3500 calories in a pound.

Now you see how this can add up?

My suggestions for limiting useless calories:

Replace soft drinks with water all together and limit your intake of fruit juices; use low-fat salad dressing or something else entirely; and forgo sweeteners altogether.

A simple step like having water with your popcorn instead of a keg-sized soft drink can save you 500 + calories.

What are some other foods that would fall under the “empty” calorie department?

• Beer, Wine, and other alcohol beverages. A can of beer contains about 150 calories from sugar and not much else. Also, calories from alcohol tend to be stored as fat in the abdomen and alcohol has been shown to slow metabolism.
• Candy. Again, loads of calories from sugar with no micro-nutrients.
• French Fries, Fried Chicken, Chips, and all other fried foods. Large fries equal up to 600 calories, not to mention 30 grams of fat and nearly 10 grams of Trans fat. Like above, tons of calories from fat and very little micro-nutrients.

Just remember, keep it simple and smart. Empty calories do nothing for your fat loss goals. Make sure every calorie you put in your body counts and is beneficial to you.

The Big Debate: Time vs Intensity

The Big Debate: Time vs Intensity

Alright everyone, we all have been there or know someone who has gone to work out and spent hours at the gym perfecting our fitness and not really getting the results we want. If you ask me that is a pretty raw deal!

What if I tell you that you can get the same, if not a better workout in half the time that you usually spend at the gym? Well here is the principle everyone, your body actually has a threshold if you were to call it for anaerobic and aerobic activity; this means your body has limit, about 1 hour and 15 minutes, for the amount of weightlifting and cardiovascular exercise you do! This said, your body does not truly benefit more or benefit less if you go past this threshold, so the idea is high, intense workouts.

Now that everyone understands our bodies’ threshold, let’s talk about intensity. I know most of us have been in the gym and have seen those people just flying through their workout, super-setting every set and using big multi-jointed sets. What do they all have in common? Well for one they are usually RIPPED and FIT! So here is the catch, cranking up your work out intensity with super sets and minimal rest in between sets will not only fire up your metabolism, but push your muscles to their limits.

So let us bring this all together, our body has a threshold of work capacity that can limit our success in the gym; along with a lower, drowned out intensity can really ruin our fitness as a whole. The idea is to have a game plan before you get to your workout and know exactly what you are doing so switching exercises is smooth and quick. The whole idea is to get in and get out. So everyone crank up that intensity and fire up those muscles because you will sweat to success!

ATROPHY is NOT A Trophy!

A recent poll was taken in 24 countries based on 4 categories: 
1. Television watching
2. Internet Use 
3. Aversion to Playing Sports 
4. Calories per day

Among these four categories America ranked first in calories per day and television watching placing us at the top the charts for the “LAZIEST COUNTRY IN THE WORLD.”

It saddens me to know that with all of the privileges people think they deserve as far as cheaper health care, insurance, etc… That a great majority of you are so unwilling to put in the effort to make your lives a little bit healthier. Staying active increases your chances to avoid illness and live a longer more plentiful lifestyle. America has made it far too easy to not be proactive in our lives.

Atrophy: A wasting or decrease in size of a body organ, tissue, or part owing to disease, injury, or lack of use: A wasting away, deterioration, or diminution.

Atrophy is apparent in a great majority of Americans and as we grow older it becomes more difficult to avoid. Every year that we prolong taking any action towards improving our physical activity levels makes it that much harder to gain back the body that we may have had in our early 20’s.

“Lean muscle mass and bone typically decrease, while body fat increases.”(Maintaining Muscle) This can be avoided by committing to daily exercise routines (minimum of 20 minutes, 3 days a week). However some forms of atrophy cannot be avoided for example if it is neuromuscular disease.

Wouldn’t you rather see your family grow healthy and strong together, rather than grow into the couch or recliner in front of the TV? 

Get out and do something active! I want to help you get into the best shape of your life! Give me a call at 402-650-5761 or email me at corey@omahabootcamp.com. 

15 Ways to LIVE Healthier

15 Ways to LIVE Healthier
By: Trevor H. Davis


1. Adjust Sleeping Time - Life expectancy may be reduced by sleeping more than eight hours a night. A study found that people who get only six to seven hours sleep a night live longer than those who sleep eight hours or more, or less than four hours.

2. Drink Tea - Recent research studies reveal the antioxidants in tea may inhibit the growth of cancer cells, support dental health, increase bone density and strengthen cardiovascular health.

3. Drink Red Wine - One glass of red wine a day may have certain health benefits by protecting against certain cancers and heart disease, and can have a positive effect on cholesterol levels and blood pressure.

4. NO Smoking – No brainer here. Did you know, within one year after quitting, the risk of a heart attack falls to about half that of a smoker?

5. Relax – It helps reduce stress-related conditions such as depression. Try yoga or meditation.

6. Exercise Frequently - Exercise is known to reduce the risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity. It keeps joints, tendons and ligaments flexible, and contributes to mental well-being by helping treat depression, relive stress and anxiety.

7. Eat More Fruits and Vegetables – They can help ward off heart disease and stroke, control blood pressure and cholesterol, and prevent some types of cancer.

8. Be Optimistic - Researchers found that optimistic people decreased their risk of early death by 50%.

9. Take Vitamins - A good multi-vitamin contains a full assortment of vitamins with minerals, amino acids, herbal extracts, and other specialty nutrients.

10. Do More Crunches - A study of 8,000 Canadians found that individuals who could do the most sit-ups in 1 minute were also the least likely to die over a period of 13 years.

11. Eat Frequently - A study in the British Medical Journal found that people who eat six or more small meals a day have 5 percent lower cholesterol levels than those who eat one or two large meals. That's enough to shrink your risk of heart disease by 10 to 20 percent.

12. Eat Nuts - Harvard researchers found that men who replaced 127 calories of carbohydrates--that's about 14 Baked Lays potato chips--with 1 ounce of nuts decreased their risk of heart disease by 30 percent.

13. Olive Oil!!! - Men whose diets include as much as 2 ounces of olive oil a day have an 82 percent lower risk of having a fatal first heart attack than men who consume little or none.

14. Eat Berries - Strawberries, raspberries, and blueberries are all loaded with salicylic acid--the same heart-disease fighter found in aspirin.

15. Get Pricked - Acupuncture appears to trigger the endorphins that help the heart relax and fight off stress, researchers say.