Pre-Workout Supplementation

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In the fitness world and to the layperson you always hear about how important it is to consume protein rich drinks or foods following a workout; however, pre-workout supplementation is typically overlooked. Just within the past few years has pre-workout supplementation really been a bigger hit for the fitness enthusiast. There are many benefits of pre-workout supplementation such as it improving strength, endurance, energy/stamina, protein synthesis, nutrient delivery, and metabolic rate.

As with other supplements on the market every pre-workout brand has its own ingredient and formula ratios. Every formula has the same primary function of helping increase blood and oxygen flow to your muscles throughout the workout. Having the increased oxygen and blood flow during the workouts is the reason for all of the benefits previously stated. Regarding the formulas that pre-workouts drinks are comprised of some are more geared towards strength gains while others are more geared to endurance.

Ingredients to look for if you are mainly interested in strength gains would be creatine monohydrate, taurine, BCAA's, high glycemic carbohydrates, and whey protein. For more of an endurance/energy/focus boost look for caffeine, tyrosine, beta-alanine, and citrulline malate. Anti-oxidants are other ingrediants that are typically added in to help fight post-workout fatigue between workouts.

Some examples to look for on labels would be Vitamin E, Alpha Lipoic Acid, and N-Acetyl-Cysteine. For those that are interested in just weight loss, pre-workouts will not hinder you getting to your goal based upon the benefit that this supplementation will help increase your metabolic rate.

With that said choose a formula that has a lower percentage of the strength building ingredients such as creatine monohydrate. Lots of pre-workout drinks are comprised of a high level of stimulants. Typically try to stay away from the higher stimulant formulas. If you are wanting that good extra energy and pump before your next workout try some pre-workout supplements!

Joint Support Supplements

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Every now and then I get asked the question, “What can I take to help my joint pain”?  Well, I am going to list of a few of the main ingredients in the some of the more popular supplement blends to help you decide what to look for.

S-Adenosyln Methionine.  It is more commonly know as SAMe, is a dietary supplement known for its effect in decreasing joint pain.  Users generally dose 600mg a day, twice a day, and studies have shown the effect similar to that of celexocib, a commonly used pain reliever, and that S-Adenosyln Methionine improves knee strength and mobility.

Glucosamine Sulfate.  This is a extensively studied chemical found naturally in the fluid that surrounds the knee.  Studies show, the body uses glucosomine to make many of the substances needed to build tendons and ligaments and to compose the fluid surrounding joints.  Taking glucosamine sulfate can help repair the cartilage and increases the amount and quality fluids surrounding the joints.  Some users benefit from this supplement, whereas others do not.  Only one way to tell, right?

Chondroitin.  Another extensively researched chemical, it is also a naturally occurring chemical generally seen in the cartilages, the tough connective tissues that cushion the joints.  Scientific studies suggest chondrotin may be effective in relieving joint pain and was first thought to slow the progression of osteoarthritis.

Cissus Quadrangularis.  This is a newer addition in the joint supplement industry that has really picked up steam lately.  Cissus in a medicinal plant from Ceylon and India and has been used for over some 200 years to help fight bone problems and other medical problems.  In one study, scientist gave Cissus to several athletes who had bone fractures that had to be healed.  They discovered that those taking Cissus were healed approximately 33-45% faster than the controlled speed.

The choice is yours.  There are many different support supplements out there, make sure to check the labels and give one a shot.  I personally respond well to Cissus.  It tends to get into my system faster than Glucosamine and Chondroitin, and the joint relief is more present.  Remember however, everyone responds different every ingredient so it may take some time to find the right combo for you.

Sources:
www.livestrong.com
www.t-nation.com
www.nutraplanet.com

Eating Healthy on a Budget

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It is that time of year again with the holiday’s right around the corner.  This is the time where people start budgeting for Christmas shopping, traveling, and all the extra activities that are associated with the end of the year.  With this being said, one can even budget their food and still be able to eat healthy.  I do agree with the fact if you want to eat healthy you have to throw in a couple extra dollars at the grocery store in order to get the proper types of food needed to be healthy.  But what exactly do you have to spend extra on and what can you budget a little bit more and still get the same quality?

Here is a list of my top 5 foods that you can budget on while still eating balanced, healthy meals and do not even realize it:

1. Chicken breasts – skip the frozen bags, while most of those bags will be around $8 a bag, you only get about 8 different sized chicken breasts that may only last you 5 days.  Go instead for the chicken breasts that are packaged but yet not frozen.  At around $2 a pound, you can stock up and get five pounds of chicken breasts for $10.  From here you can cut these breasts up to the size that you prefer, put them in sandwich bags, then freeze them and use then when you want to.  I typically get about 8 bags worth of chicken from this.

2. Veggies (broccoli, cauliflower, carrots, etc) – skip the prepackaged kind.  They are most expensive and barely last two meals.  Buy your own veggies, cut them up yourself, and put them together how you want them too.  Not only is this cheaper, it is a lot fresher and saves you money by not buying as much bags of veggies.

3. Tuna – skip the expensive packaged stuff in the seafood section.  Simple canned tuna runs about $.70 a can and provides enough protein for healthy meal plans.  Buying in bulk will save you more than you think.

4. Eggs – Quick and easy source of protein.  If you are a big egg eater, buy the 36 count or the 5 dozen eggs that are available at most Walmarts and HyVee.  The 36 count is around $.60 more than the 18 count, but you get twice the amount.  5 dozen eggs will run you about $1.50 more than the 18 count.  Huge savings overall.

5. Brown Rice – Rice has always been an inexpensive item found at the grocery store.  Plus it will last you longer than you probably want it to.  With a high source of carbohydrates, this item is perfect for post workout meals.  Best if paired with chicken for lunch.

These foods are the cornerstone to a nutritious, healthy, and very inexpensive balance meal plans that need to be incorporated into your nutrition in order to gain the muscle and burn the fat needed to get the body that we want.  With the holiday’s right around the corner, start saving for those travel plans and gifts for the little ones by budgeting your money the right way.

Immunity Boosting Foods

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With cold season coming down on us we all know that exercise helps our immune system fight off a cold or flu but do we know what the best foods to help actually boost your immunity are?  It may be surprising but one of the best immunity boosting foods is actually garlic.

Garlic contains both allicin and sulfides which are infection fighting compounds.  Garlic stimulates the production of white blood cells that fight infection, and it also helps to eliminate toxic free radicals from the bloodstream.

Vitamin C is a common supplement that most people think of taking once they are sick but taking it regularly will be a great way to build up your immunity levels to prevent you from becoming sick in the first place.  There are always the typical oranges, and berry fruits that are packed with vitamin C but the highest rate per serving are actually red and green hot chili peppers.  Red beans have the highest level of antioxidants per serving.

Antioxidants help restore cells in your body to keep your body functioning properly while helping prevent the onset of sicknesses.  Fish is another great immunity boosting food.  Each type of fish has its own different properties that are great for your body but they all contain a great source of Omega-3 fatty acids that are natural anti-inflammatories.

By increasing airflow to the lungs, many respiratory infections can be cleared up more quickly while providing some amount of relief to inflamed mucous membranes.  There are many more great immunity boosting foods out there but these are some of the best.  A simple immunity boosting meal would be fish tacos containing garlic, red beans, chili pepper, and a side of fruit.

Consume these foods and more of the immunity boosting foods and you won't have to worry about catching that cold that nags you for several weeks!

Fall Series Cardio

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Everyone has their own lineup of shows that they follow very closely. With summer at its end, that means less time outside and more time inside the house and/or gym because of the weather becoming cooler. This is the time of year that new TV series start back up and grab our attention like never before. Now how can we watch our favorite shows and get that extra cardio outside of our workouts in? Simple, something I like to call Commercial Cardio!

 If you have a DVR system, simply record your shows ahead of time. When you are finally ready to watch them, simply set up a TV in front of either your treadmill or elliptical, press play, and crank up the level on the elliptical or the incline on the treadmill and start walking on your treadmill or going at a steady pace on the elliptical. Keep that up until the commercials, and when they come on, turn the level or incline down, and start moving faster or running until the show is back on. Proceed to go back to your original speed or level once your show is back on. Repeat until your show is done.

A typical 30 minute show will have 22 minutes of the show playing, and 8 minutes of commercials. Now if your show is an hour long, then that makes out to be about 42 minutes of show, and 18 minutes of commercials. Since no one really pays much attention to the commercials, it will make it easy for you to really push yourself during them, so you can pay attention to the actual show when it comes back on. As you progress in your endurance, you can mix it up with the speed and incline/level on your equipment. This even works at the gym since many pieces of cardio equipment comes with a little TV on top of them. Try it out, and see how far you can get during your show. It will make watching TV a lot more tiring and worthwhile.

Slow Cooker Recipes!!!

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I'll be the first to admit, there are some days where I want nothing to do with cooking.  In fact, it is the last thing on my mind after a long day of work.  I am sure most of you can relate to this.  Well, I have for you, 2 easy, unique recipes you can put into your slow cooker and have ready for you when you get home from work.  It doesn't get much easier than this.
Take a look below and tell me what you think.

Curry Chicken

Ingredients 
4-6 chicken thighs or boneless skinless, chicken breasts
2 peaches, skinned and sliced into 1/4 inch slices, reserving 8 slices for garnish
1/3 cup raisins
1 shallot, thinly sliced
1 tablespoons olive oil
fresh ginger root - thinly sliced - 4 slices
2 cloves garlic - crushed
1/2 teaspoon curry powder
1 teaspoon cumin
1/2 teaspoon whole cloves
3/4 cup chicken stock
1 tablespoon cider vinegar
1/4 teaspoon cayenne pepper (optional)
salt and pepper
lemon juice
Hot cooked jasmine rice

Directions 
1.Rinse, dry, and season the chicken with salt and pepper.
2.Heat the olive oil in a skillet and add the chicken to lightly brown, about 3 minutes per side.
3.Transfer chicken to slow cooker and top with peaches, raisins and shallots.
4.Reserve the remaining 8 slices of peaches and toss with lemon juice to coat and refrigerate.
5.Combine remaining ingredients in a bowl, whisk to combine and pour over chicken.
6.Turn slow cooker to High and cook for 3 – 3 1/2 hours.
7.Serve over jasmine rice. Top with the reserved peaches as a garnish.
Serves: 4-6
Size: 3-6 quarts

Wild Mushroom Beef Stew

Ingredients
1 1/2 to 2 pounds beef stew meat, cut into 1-inch cubes
2 tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 1/2 cups beef broth
1 teaspoon Worcestershire sauce
1 clove garlic, minced
1 bay leaf
1 teaspoon paprika
4 shiitake mushrooms, sliced
2 medium carrots, sliced
2 medium potatoes, diced
1 small white onion, chopped
1 stalk celery, sliced

Directions
1.Put the beef in the slow cooker. Mix together the flour, salt and pepper and sprinkle over the meat; stir to coat each piece of meat with flour. Add the remaining ingredients and stir to mix well.
2.Cover; cook on LOW 10 to 12 hours or on HIGH for 4 to 6 hours. Stir the stew before serving.
Tip
You may double the amount of meat, mushrooms, carrots, potatoes, onion and celery for the 5, 6 or 7-quart slow cooker.
Note
This classic beef stew is given a twist with the addition of flavorful shiitake mushrooms. If shiitake mushrooms are unavailable in your local grocery store, you can substitute other mushrooms of your choice. For extra punch, add a few dried porcini mushrooms to the stew.

Vote Black Clover Fitness for Best Fitness Facility in Omaha

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We know that our members love our facility for being the most state-of-the-art fitness destination in Omaha. We also know that people that work out and work hard at BCF are loyal fans that swear by our top-of-the-line equipment, modern fitness classes & routines plus wide range of programs available.

But what we want is for the rest of Omaha to know about it. That’s why we’re inviting you to get out there and VOTE for us in the Best of Omaha contest put on by Omaha Magazine. This contest has been around since 1992 and it’s a great way for locals to recognize the best of the best in our community. Not only that, this is a great forum to share your allegiance with the businesses, organizations and institutions of your choice.

Once you cast your ballot on www.BestofOmaha.com, all you have to do is either email us your confirmation, mail it to us through snail mail, or better yet – walk right in to Black Clover Fitness and hand it to us yourself.

You will instantly be entered into our drawing, competing for one of two really great prizes. The first place prizewinner will receive a full month of free BCF facilities. Our one-of-a-kind fitness equipment, combined with very valuable nutrition info – are great ways to get in shape just in time for the beginning of another holiday season. We want you to enjoy using our facility as much as you like during your free month – you’ll love it!

The second place prizewinner will be treated to an exclusive Black Clover Fitness T-shirt and hat, plus a box of delicious protein bars as well as a huge tub of protein powder. This stuff retails for about $100!

So, remember – all you have to do is go to BestofOmaha.com, cast your vote, let us know about it and you’re entered!

For more information, call us at 402.991.7700.
And as always – thanks for making us your favorite fitness place!

Drink, Drink, Drink, All Day Long

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This has by far been one of the hottest and driest summers that Eastern Nebraska has experienced in a long time.  Now since we cannot control Mother Nature or her unwillingness to answer us when we repeatedly hope and pray for rain, we can control our game plan on how to deal with it.  Water is the most important aspect when the temperatures reach as high as it has been this summer since our bodies are made up of around 70% water. So it makes sense that with rising temperatures we tend to lose a lot of water before we even know it.  There is only one proper way to hydrate yourself:  drink, drink, drink, drink more and more water.

Dehydration begins when the body only loses one to two percent of water in the body.  This is most commonly known as dry mouth.  This is the first indication that you need to go get a drink of water.  There are no excuses to stop the dehydration processes at this point, especially if you work, or have been outside for any period of time. So how much water should one drink during the day?  The old rule says to drink eight glasses of water a day, but I believe that should be the absolute bare minimum, especially during the summer.  There should not be a certain amount that you should drink; just enough to feel comfortable to everyday activities without having dry mouth.

My simple rule to help keep yourself hydrated is to keep a full 20oz water bottle with you where ever you go.  If you carry this around, it helps trigger your brain to tell you to take a drink of it literally every time you look at it.  You will be surprised how well that works.  So please be careful out there in the hot temperatures.  Do not take the risk by simply forgetting to drink water, as this would be risking the biggest thing ever…your life!

Sugar and Dehydration

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All you weekend warriors listen up; this blog post will teach you the difference on the do's and don'ts for exercise related dehydration.

First and foremost, what is dehydration?

Dehydration is defined as the excessive loss of body fluid.  Symptoms of dehydration include dry mouth, decreased urination, low blood pressure, rapid pulse, and lethargy.  Simply drinking small amounts of fluid may be sufficient if you are suffering from mild dehydration.  More severe cases call for special electrolyte formulas and even a trip to the hospital for an IV if the case is severe.

So how do we not make that trip to the hospital?

Simple, stay away from sugar before, and during your athletic or exercise bout.  Yes, it is a quick fix if your blood sugar drops too low.  However, you shouldn't allow your body to get there in the first place.  More on that in a minute.

You see, sugar is a funny thing.  Many people love it, but it has way too many negative check marks to make it a part of your daily intake.  Sugar can dehydrate you if it gets to very high levels in your blood.  If your kidneys start producing more urine to try and eliminate the sugar and you lose enough fluid, dehydration could set in.

I blame these high sugar “endurance” drinks for your dehydration.  Your body can and will suffer from a blood sugar drop when performing at it's highest level for extended periods of time after consuming these type of drinks.  Low blood sugar symptoms for example are blurred vision, feeling hungry or like you want to vomit, feeling jittery, short-tempered, or if severe enough, could cause you to pass out.  The reason for this is when you consume sugar, your bodies blood sugar levels go up.  To combat this, your body releases insulin to bring your blood sugar back down, and more often than not, it levels it out below where it actually was before consuming the sugar.

So all in all, consuming sugar filled endurance drinks can easily cause dehydration and low blood sugar.  I suggest looking into something of more of a complex carbohydrate formula for excessive athletic events. Something in which the carbohydrate source comes from complex carbohydrates.  The types of carbohydrates will level your blood sugar and give you hours of energy to compete at your highest with no crash and no fear of dehydration.


Sources: www.livestrong.com
www.menshealth.com
www.ISSA.com

Signs of Dehydration

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We all know the importance of staying properly hydrated throughout the day and especially while exercising.  The human body is compromised of roughly 55-60% water on average so not keeping your body hydrated will definitely lower performance levels in your body..  When it comes to knowing if you are properly hydrated or not there are several signs to knowing if you are hydrated well enough.  A common sense approach to knowing if you have an adequate amount of hydration is whether you are thirsty or not.  It is true that when individuals say that if you are thirsty you are already on your way to being dehydrated.  If you are exercising and stop sweating in the middle of your workout you definitely need to get some hydration back in your body.  Another sign of dehydration is having deep yellow urine output.  While properly hydrated urine content will be more of a clear consistency.  There are many more signs to know if you are properly hydrated or not so here is a review and list of other possible signs:

• Increased thirst
• Dry mouth and swollen tongue
• Weakness
• Dizziness
• Palpitations (feeling that the heart is jumping or pounding)
• Confusion
• Sluggishness fainting
• Fainting
• Inability to sweat
• Decreased urine output

So next time that you have any of these feelings just think back to whether or not you have consumed enough water throughout the day.  

Running Strength and Conditioning

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Are you looking to increase your general sprint speed or just add the extra speed needed to kick at the end of a 5K to beat the other competitor running along side you?  Well if you are looking to gain speed for either of those instances there are many exercises out there that will help you obtain those results.

Performing sprint drills at the beginning and/or end of your running workout will drastically help with your overall running form and quickness.  Examples of sprint drills to perform would be high knees, butt kicks, and power skips while repeating these drills 3 times for 50 meters each.

When it comes to overall speed strength is a vital factor in improving performance.  So in addition to the sprint drills, lifting is very important if you are serious about adding the extra speed into your runs.  Implementing squats, power cleans, and deadlifts into any training program will definitely help you achieve the best results in attempting to increase your speed.

Importance of Exercise in Your Golf Game

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Golf, a person’s leisure sport in which most people think that all you need is a hard swing and luck in order to be good. Sadly, most people believe that anyone can just pick up a golf club, and expect to be good in a short amount of time. Just like any sport, it takes dedication, practice, and a lot of strength in your shoulders, back, legs, and most importantly, your core to become great. You may be the biggest guy on our golf course, being able to bench press 300 pounds, or having the forearms of Popeye, but you are still getting beat by your leaner friend. So what gives with this? Let me explain:

Take a look at most golfers out on the PGA tour right now. How many are 6’4” and 250 pounds? You can probably count them on one hand. The typical golfer is a tall, lean and very flexible person. Golfers strive in being this way, because they have some of the strongest shoulders, backs, and cores out of any athletes out there. Having a strong core helps you in being able to turn your body from the beginning of your swing, all the way into your follow through. I have trained some golfers in my time here at Black Clover, and I stress the important of having a strong core. What do you mean by having a strong core? I am talking about the lower back, obliques, and abdominals. Strengthening these muscles will help you move faster in your swing, and give you that extra power needed to drive the ball those extra yards needed to get closer to the cup. Some basic exercises would include: Swiss ball crunches, swiss ball circles, plank hold on swiss ball just to name a few. There are endless possibilities to help strengthen the core.

Not to be outdone by your core, the shoulders are a much needed part to any golf game. Build shoulders will help convert the power from your legs and into the head of the club. I usually will have my clients do isolated movements with the shoulders, helping them strengthen them individually to help to build strength as a whole. A few of these exercises would include: dumbbell front raises, dumbbell lateral raises, dumbbell shoulder press, cable raises, just to name a few.

If you put in the work on the golf course, and in the weight room as well, strengthening the shoulders, core, and the back. If you put all those pieces together, as long as a very balanced and healthy diet, you will be surprised to see how much it will improve your golf game. I have seen it happen, and I strive to make it happen!

Tennis Strength and Conditioning

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As an avid tennis player, I have realized over the years that training in the gym is just as important as training on the court. What I am going to do is outline 3 of the my favorite exercises when it comes to training for tennis in the gym.

For lower body, I focus on barbell squats and lunges. We all know the benefits of squats and how they build lower body strength, but they also work loads of different muscles as well. I typically go heavier when squating, followed by some speed squats using the barbell only.

I also feel lunges are a very important part of my training protocol. When a tennis players sets up to hit a forehand, backhand or charge the net for a volley, you are mimicking a lunge. I use higher reps when doing lunges for my training.

Lastly, core work is essential. I use different pieces of equipment to mimic torso rotations. Whether using the cable system, a barbell, or medicine balls, side to side movements are essential when training my core. Think of hitting a forehand or backhand, you are using your torso while executing the movement. A strong core will lead to more fluid shots.

Add these three movements into your training regiment and prepare to see the results. Also, make sure to switch up your weight and rep schemes to keep your progress moving forward. Our bodies are made to adapt, and they will if we do the same protocols over and over again.

Best of luck!

Calories Burned During Exercise

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With the weather warming up to do more activities outside maybe its time to switch up some of your cardio and not just slave away on the treadmill or elliptical in the gym.  How about taking your exercise outside and just do some daily chores around the yard or other outdoor activities to help burn some calories.  While you burn calories in the gym for your workouts you can burn just as many and sometimes more calories while doing projects around the house or playing games outside.

For example, rather than hiring a mowing crew to mow your yard, get out your mower and get mowing.  For a 185lb individual mowing for 30 minutes they will burn roughly 200 calories; which is equivalent to doing moderately intense calisthenics for the same time period.  Raking leaves for 30 minutes will burn 178 calories, painting the house will burn 200 calories, and weeding the garden will burn 205 calories.

Harvard Health Publications has posted a list with these and many other activities with the amount of calories that would be burned in a 30 minute time period.  The following link is the compiled list:   http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm .

Keep in mind that these are all averages of individuals within the listed weight ranges.  If you are a calorie counter this chart will help you keep track of how many calories you have been able to burn throughout the day with your daily activities.  While household chores and playing games outside are great don't neglect hitting the weights in the gym to help with building lean muscle and gain all the benefits that weight training offers.  One of the only things that burns less calories than watching television is sleeping.  So put down the remote and get moving around with projects around the house or get outside to play volleyball or other games with friends.

To Drink, Or Not To Drink. That is the Question.

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A lot of people come across this dilemma when a social interaction comes across, and if you want to be physically active as well, it makes this decision even harder.  The negative effects of alcohol on the body are well documented, but it seems most people know about those, but what about the positive effects?  Even though there are not many of these, the biggest one deals with sleep.  Low-dose consumption (See website below) appear to increase total sleep time and reduce awakening during the night. The sleep-promoting benefits of alcohol dissipate at moderate and higher doses of alcohol.

Now I am not saying that I promote going out every night and having a few drinks with friends.  Continuing to do that, your body gets used to consuming alcohol on a regular basis, and it will want more, resulting in drinking problems/alcoholism.  I also have attached a website that explains that if you continue to drink moderately to heavily (two or more drinks in an hour) and the long term affects on different parts of your body.

No matter where you go, alcohol is always going to be socially acceptable.  You can go out and have a few drinks, and still live a healthy and physically active lifestyle.  As long as you keep the drinking in check, I say go out, have one or two drinks.  Be safe though, do not drive drunk, or let your friends do as well. At the end of the night, everyone deserves to get home safe.

How much is 1 drink?
http://www.healthcorps.org/sites/default/files/sacramento-charter-high-school/documents/whatisonedrink.pdf

Alcohol affects on the body:
http://www.bloodalcohol.info/how-alcohol-affects-your-body.php

Tabata Training

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Are you one of the dedicated gym goers always looking for the newest fad in fitness?  You know, looking for the “it” program that will get you ripped and cut up for your summer body.  Well, instead of looking for the new program, how about we take a step back in time and revisit one of the most effective programs that will deliver a great, fat burner workout in a short amount of time.

Tabata training was founded by a Japanese scientist named Izumi Tabata, along side fellow colleagues at a department of physiology in Japan. It was designed to push you to your cardio limit, by using the high intensity interval training protocol.  But this program also works for resistance training as well.

A sample breakdown of this training method is as followed:

- 4 Minutes is the timed protocol used.
- For 20 seconds, you do as many reps as possible, or do your cardio for this short amount of time at maximum capacity.
- Rest for 10 seconds.
- Repeat 7 more times.
- 20 on, 10 off, 4 minutes.

Like I mentioned above, this can be used for cardio and resistance training.  For cardio, I suggest doing treadmill sprints, or using a jump rope.  This is a quick way to get your metabolism and heart rate up.

For resistance training, this can be used for any type of body part.  Say you are doing a chest and bicep workout.  First do your chest exercise using this protocol, 20 on, 10 off for 4 minutes.  Then go into your bicep lift after your chest lift using this same protocol.  I would aim for 3 lifts on each body part and call it good.  24 minutes, and you are finished.

Don't think this is enough, give it a try and see how you feel when you are finished.  I guarantee you will have a whole new respect for this type of training.

Best of luck...

Osteoporosis and Exercise

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What is Osteoporosis?

“Osteoporosis, which literally means “porous bone”, is a disease in which the density and quality of bone are reduced.  As bones become more porous and fragile, the risk of fracture is greatly increased.  The loss of bone occurs “silently” and progressively.  Often there are no symptoms until the first fracture occurs”*

There are some more common areas where fractures occur, such as the hip, spine, and wrist.  As one ages, the incident of these fractures increase in both men and women.  Some of these fractures can cause serious consequences.  The spinal and hip fractures being the most common.  Spinal injuries can result in loss of height, intense back pain, and deformity.  And hip fracture may even require surgery.

Exercise can help with Osteoporosis.  If you have Osteoporosis, you may mistakenly think exercise will lead to fracture.  In fact, though, using your muscles helps protect your bones.  You can reduce the risk of spinal problems and broken bones that can result in loss of mobility and independence through exercise.

“Evidence shows that exercise may help build and maintain bone density at any age. Studies have seen bone density increase by doing regular resistance exercises, such as lifting weights, two or three times a week. This type of weight bearing exercise appears to stimulate bone formation, and the retention of calcium, in the bones that are bearing the load. The force of muscles pulling against bones stimulates this bone building process. So any exercise that places force on a bone will strengthen that bone”.*

In women, after menopause, the pace of bone loss really picks up.  Starting an exercise program  can increase your muscle strength, improve your balance, and help you avoid falls.  And more importantly, it may keep your bones from getting weaker.

The good news is that Osteoporosis is now readily treatable with a combination of a healthy lifestyle and appropriate medical treatment, many fractures can be avoided.

Sources:
http://www.iofbonehealth.org/patients-public/about-osteoporosis/what-is-osteoporosis.html*
ISSA Handbook
http://sportsmedicine.about.com/od/women/a/osteoporosis.htm*

Confusing Your Muscles into Shape

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Working out is not always easy, and getting into shape can be one of the hardest things that a person can do.  People can do their same work out they have been doing for the past 6 months, run the same way as usual, and still do not see the results that they are looking for.  When the body is put through the same workload with the same workout routine, the body will go through a “plateau effect.”  This is when the body reaches its maximum potential with muscle growth because the body is not being challenged anymore.  The best way to break through this plateau is by continuously confusing the muscles, also called “muscle confusion.”

Muscle confusion is the concept of always doing something different when it comes to your workout.  If you continuously change the way you lift, either by how many repetitions that you perform, the amount of weight that you lift, how you lift the weights, the speed of the workout, and even the exercises that you execute, you will achieve muscle confusion.  As long as the muscles are continually broken down with every workout, most effectively if the workout is always changing, this will cause your muscles to break down and recuperate again and again which is what takes to become lean and build true muscle mass.

With our concept here at Black Clover Fitness, every week we change up how we lift.  We do not want our clients to get used to the workouts, because we do not want our clients to hit plateaus.  By mixing it up the workouts, it makes it more fun and keeps everyone guessing.  Always remember, a workout is only as good as you make it and that’s by continually pushing yourself to the max, muscle confusion is only the beginning. You must stay committed and true to yourself or no workout regiment will get you into shape.

Benefits of Exercising While Pregnant

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You all know that exercise is great for you and your body but some are unaware of the huge benefits exercise provides to your baby if you are pregnant.  The benefits of exercising while pregnant for the mother includes helping keep the back and stomach muscles toned and strong.  Based upon that benefit it also helps minimize any stretch marks during and after the duration of the pregnancy.

Exercising will also minimize the physical discomforts of pregnancy such as fatigue, nausea, leg cramps, backaches, etc..  In addition, there is a much lower rate of having to have a c-section performed if you exercise.  Then there are the obvious benefits of helping build stamina for labor and delivery and helping to maintain muscle tone and decrease additional fat stores.  So based upon those benefits alone, why not exercise while pregnant.  (Keep in mind though as with anyone starting an exercise program check with your doctor for clearance on what forms of exercise are feasible).

Now that some of the benefits have been mentioned for the expecting mother let's get into the benefits for the baby.  Some of the main benefits for the baby include decreased fat mass, improved stress tolerance, advanced neurobehavorial maturation, improved fetal growth, improved placental functional capacity circulation and gas exchange, increased nutrient delivery, and increased fetal body mass.  So with all that said there are benefits all-around for both the mother and the baby.  As long your doctor gives you a go ahead to workout get exercising to help improve your health and most importantly your babies health!

Sternfeld B. Physical Activity and Pregnancy Outcome.  Review and recommendations, Sports Med 2007

Kettlebells, What They Are and How They Are Important

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A lot of you have probably seen these around, either at your local sports equipment store, or at the gym.   Question is, do you really know what a kettlebells is, or how they can help bring a different type of workout into your routine.  First, let’s find out exactly what a kettlebell really is.

Kettlebells are baseball to bowling ball sized cast iron weights with a single looped handle on top, ranging in weight from two pounds to over 100 pounds.   These are common strength training aids that have really caught on in the United States over the past decade.

What is so special about these unique pieces of sports equipment?  The reason for the boost in kettlebell training it that it gets back to basic training that requires functional, whole body fitness.  Kettlebells require focusing on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time.  Kettlebell workouts engage multiple muscle groups at once.  In this way, they are a great option for getting a whole body workout in a short amount of time.

Safety is always a major concern when it comes to pieces of equipment like these.  It's important to start slow and get some training when using kettlebells.  When used incorrectly, kettlebells can cause injuries.  Proper use of this cast iron weight requires strength, coordination and lots of practice.  Each kettlebell exercise involves multiple joints and many muscle groups working together.  It takes time to adjust to these new movement patterns that are often different than traditional weight-lifting moves.  To master these movement patterns requires guidance, instruction and patience.  After the basics are mastered, increasing the weight provides a strength workout unmatched by machines or even dumbbells.  The biggest mistake beginners make is lifting too heavy a kettlebell before they can control it.  This can result in serious injuries to the joints, and especially the neck, back and spine.

There are many different exercises that can be performed while using kettlebells.  Exercises include: swings, upright rows, sumo squats, single-arm snatch, single-arm rows, single-arm presses, etc.  You can also use kettlebells in correlation with other body weight exercises to make it more challenging.  Some of these include: Burpees, push-ups, jumps, lunges, etc.  The possible uses for kettlebells are endless.

For any explanation on how to perform any of these exercises, or more information about kettlebells, please feel free to leave a comment or talk to any of the trainers here at Black Clover Fitness.  We will always be more than happy to help out with any question or demonstration on exercises dealing with kettlebells.

Medicine Balls

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There are many different types of fitness equipment out there that everyone jumps on the bandwagon to use because it is 'new and revolutionary'.  Some of the new equipment is great; however, one of the least used yet most versatile exercise equipment to use is the tried and true medicine ball.

A lot of people think of Sylvester Stallone in the movie Rocky using a medicine ball for his workouts, but they aren't just for him. The uses for a medicine ball are nearly limitless while being able to use one for cardio, strength, and even balance conditioning.  The balls can range from 1lb all the way up to 200lbs.  The most used weights usually range from 6-20lbs depending on the exercise and the strength of the person.

The versatility of a medicine ball makes it very easy to get in a great full body workout without having to touch a single dumbbell.  With that being said if you are looking for a 'total body trainer' just get a medicine ball and you are on your way.  A few exercises that can be done using the medicine ball would be push-ups with one hand on the medicine ball and the other on the ground, squats while tossing the ball in the air to catch it, Russian twists for your core, and many many more.  If you are interested in more exercises let us know and we will let you know more from the limitless selection.

The Importance of PWO

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People often ask me what the most important meal of the day is.  Without hesitation, I answer with breakfast.  This is a no brainer here.  We must jump start our metabolism from a long night of sleep, and what better way to do that than with a nice healthy breakfast.

But I'm not here to talk about the importance of breakfast, rather, I am here to discuss the 2nd most important meal of the day, the post workout meal.

Why is the post workout meal so important you ask?  After a workout, your body needs to repair your muscles from the stress you just put upon them.  Following intense exercise, the body is in a catabolic state, meaning it’s breaking down muscle to fuel itself, trying to preserve its pre-workout state. It’s during this window of opportunity, which is only open for 30-60 minutes, that the body optimizes its ability to replenish lost energy stores, namely muscle and liver glycogen. During this “open window” of 30-60 minutes the body begins muscle protein synthesis for muscle tissue recovery and repair, replaces fluids lost through sweat, and adapts to the stress of the workout.

The amount and quality of the post-workout meal will play a direct role in the how well your recovery takes place. The harder and longer you’re active, the more important it is to refuel the body for the next workout. In order to get the most out of your post-activity meal, it should be made up of carbohydrates and proteins.

Getting enough carbs post-workout is crucial to restoring the glycogen levels within the muscles. Glycogen within the muscle and liver is one of the fuel sources used during exercise.

The best option for a quick absorbing carbohydrate would be dextrose.  Simply add dextrose to your post-workout protein shake and there you have it.  If dextrose is not an option, ingesting good quality carbohydrates such as bread, fresh fruit, cereal, and chocolate milk provide enough quality carbohydrates to begin refueling the muscles with lost glycogen.

The next macro-nutrient, protein, is an important part of the post-activity meal. Protein consumed within the “open window” of recovery should be about 20-30 grams. Protein is important because it provides amino acids, which are the building block for muscle, and ensures a positive protein balance, which means the protein synthesis exceeds protein breakdown. Because protein is broken down during activity, failure to consume protein can lead to muscle loss.

The best option for PWO protein would be whey protein.  You can buy this in powder form and like mentioned above, mix with your dextrose to complete your shake.  Liquid is absorbed much faster than whole food, which is why it is highly recommended for PWO.  If protein powder isn't an option, opt for eggs, meat, chicken, or fish mixed with a carbohydrate source mentioned above.

There you have it.  Protein shake mixture is option #1, and if not available, go with the whole food option.  If both are options, opt for the shake, then eat the whole food combo an hour later.  Your body is now set to replenish and rebuild from the workout!

www.livestrong.com
www.t-nation.com

Seven Myths about Weight Loss

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There are many things that you will hear people say when it comes to weight loss.  Some are going to be true, but also you will hear many that will be myths as well.  Now how do you know whether they are true or not?  Some people learn from experience, but also many people know through knowledge.  Below are seven ideas that people believe to be true when it comes to weight loss, but unfortunately they are myths:

1. “Eating late night will cause you to gain weight.”

It really does not matter when you eat, just as long as you keep within your calorie limit.  Any extra calories that you intake your body will store as fat, so if you are within your calorie limit, go ahead and enjoy a healthy midnight snack.

2. “If you cut down your calories drastically, you will lose weight faster.”

When you cut down your calories drastically all at once, you will make your body turn into “starvation mode.”  So the calories that you do consume, your body will be forced to hold onto in order to maintain your weight.

3. “If you skip meals, you will lose weight.”

Much like the statement above, if you skip meals your metabolism will actually slow down, which in turn will prevent you from burning the calories throughout the day.  That is why breakfast is the most important meal of the day, it helps kick start your metabolism.

4. “You should eat healthy 100% of the time.”

First and foremost, it is very difficult to eat healthy all the time.  Even the most fit and athletic people like to indulge in their favorite non-healthy foods from time to time.  As long as you keep it to an 80%/20% ratio in healthy foods to non-healthy foods, you will be fine.  Having the OCCASSIONAL cheat meal will help you keep your sanity and help you keep yourself motivated towards your fitness goals.

5. "Spot reduction is possible.”

Whenever you turn on the TV, you hear commercials preaching that if you take this magic pill, you will lose five pounds of belly fat, or use this ab machine only, you will get rock hard abs in a short amount of time.  When you lose weight, you lose it evenly over the body, not just in one spot.

6. “Since you workout, you can eat whatever you want to.”

Just because you go to the gym and burn 500 calories, does not mean you can go to McDonald’s afterwards and eat three chicken sandwiches and think you are going to lose weight.  Those three sandwiches will account for roughly 1000 calories.  So that workout you just had did you no good. You will need to stick to an evenly healthy diet.

7. “All carbohydrates are bad.”

First off, carbs are your fuel source when you exercise.  So completely cutting them out of your diet, you will just feel exhausted and not be as motivated.  That being said, there are also good carbs and bad carbs.  Good carbs you get naturally, like from brown rice, whole grain foods, nuts, seeds, fruits and vegetables.  Bad carbs come from refined and processed foods that are usually high in sugar and white flour (candy, baked goods, white pastas and sodas, just to name a few.)

So make sure you do not always believe in what you hear other people say when it comes to weight loss.  There will always be facts and myths when it comes to this, just make sure you know the difference between the two.