My Current Workout
by
Michael S.
Posted in: Blog Posts in Exercise
My current workout program has four separate workouts that I have been doing four days a week. It is a strength based workout, and I have been enjoying it.Day 1A) Squats: Weeks 1 and 2: 5 sets of 4 Week 3: 6 sets of 4 Weeks 4 and 5: 7 sets of 3Superset with rest B1) Overhead Squat: 3 sets of 12 B2) Dynamic Push-Ups: 3 sets of 12C) Sid...
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Apology For Lack Of Posts
by
Michael S.
Posted in: Blog Posts in Exercise
I would like to apologize for my lack of posts recently. However, I have a fairly good excuse (I know, I know – no excuses). My wife runs a seasonal business during the Holidays, and I have essentially been working two jobs between my own 40 hour a week job and helping her with her business. It seems that I can never catch up and that I...
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Those With Normal BMIs May Still Carry Too Much Fat
by
Michael S.
Posted in: Blog Posts in Exercise
The Mayo Clinic warns that people with a normal body mass index (BMI) may still need to be concerned about obesity.BMI is the ratio of height to weight, and it is often used to determine whether or not someone is overweight. Dr. Francisco Lopez-Jimenez and colleagues at the Mayo Clinic recently reported that people with normal BMIs that still h...
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Trans Fats May Increase Colon Cancer Risk
by
Michael S.
Posted in: Blog Posts in Exercise
New research by the University of North Carolina in Chapel Hill has suggested that a high intake of trans fats could increase colon cancer risk.Trans fats are formed by processing vegetable oils to increase their shelf-life, and are found in several snacks, baked goods, and other packaged foods. It has been shown previously that consuming trans...
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Strength Training Lizard
by
Michael S.
Posted in: Blog Posts in Exercise
It has been discovered that male Jamaican anole lizards begin and end each day with strength exercises.The lizards perform push-ups, head bobs, and extensions of a colorful neck flap, or dewlap, to defend their territory. “Anoles are highly visual species, so in that sense it is not surprising that they would use visual displays to mark territo...
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Weekly Nutrition Tip #27
by
Michael S.
Posted in: Blog Posts in Exercise
Tip #27 Eat Fat, Lose Fat by Dr. John Berardi To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. The best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. These omega 3 fatty acids can potentially hel...
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Weekly Nutrition Tip #26
by
Michael S.
Posted in: Blog Posts in Exercise
Tip #26 Berardi’s Law by Dr. John Berardi If a food is in your possession or located in your residence, you’ll eventually eat it. If you wish to be healthy and lean, you must remove all foods not conducive to those goals from said residence and replace them with a variety of better, healthier choices. If you kn...
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All U.S. Adults Could Be Overweight In 40 Years
by
Michael S.
Posted in: Blog Posts in Exercise
A study by the Agency for Healthcare Research and Quality has determined that if the trends of the past three decades continue, it’s possible that all American adults could be overweight in 40 years.
Dr. Lan Liang of the Agency for Healthcare Research and Quality and her colleagues note that some groups of U.S. adults already have alarming...
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Weekly Nutrition #25
by
Michael S.
Posted in: Blog Posts in Exercise
Tip #25The Critical Mealby Dr. John BerardiBreakfast is a critical meal. After a catabolic overnight fast, a balanced breakfast helps to regulate blood sugar, helps to regulate energy balance, and helps to control late-day cravings that lead to overfeeding. Be sure to include a serving or two of lean protein like...
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Brain Plays A Part In Appetite by Regulating Free Radicals
by
Michael S.
Posted in: Blog Posts in Exercise
Research at Yale School of Medicine has shown that brain’s appetite center uses fat for fuel by involving oxygen free radicals, which suggests that antioxidants could play a part in weight control.Free radicals are molecules with unpaired electrons, and are therefore usually highly reactive. They are associated with aging and neurode...
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Short Periods Of Static Stretching Pre-Workout May Not Lower Strength
by
Michael S.
Posted in: Blog Posts in Exercise
Research by the University of Oklahoma has shown that pre-workout stretching may not lower strength.I have heard several times that pre-workout (static) stretching can reduce strength. Some strength coaches suggest performing dynamic stretches prior to a workout and static stretching afterward or later in the day.Dr. Joel T. Cramer, of the...
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Weekly Nutrition Tip #24
by
Michael S.
Posted in: Blog Posts in Exercise
Tip #24Cook Once, Eat Twiceby Dr. John BerardiTo insure that you eat a healthy lunch during your busy work or school day, double-cook dinner each night. Simply cook a double-portion of each dinner meal and eat the second half of dinner for lunch the next day. This is, of course, assuming your dinner meals are com...
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Air-Conditioned Shoulder Pads Keep Football Players Cool
by
Michael S.
Posted in: Blog Posts in Exercise
Researchers at the University of Florida Research Foundation have developed a Temperature Management System (TMS) that blows cool, dry air underneath the shoulder pads of football players during rest periods.Football players often practice and play in hot, humid weather, which poses a risk for heat-related illness. The researchers develope...
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Weekly Nutrition Tip #23
by
Michael S.
Posted in: Blog Posts in Exercise
Tip #23Omega 3 Snacksby Dr. John BerardiOnce you’re splitting up your fats correctly (about 1/3 of your fat intake coming from each of the three types of fat), your next goal should be to balance out your omega 6: omega 3 ratio. Do this and you’re arteries will be jumping for joy and they’ll hav...
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Grape Seed Extract May Protect Against Alzheimer’s
by
Michael S.
Posted in: Blog Posts in Exercise
Research by the Mount Sinai School of Medicine in New York City has suggested that red grape seed extract may help protect against memory loss due to Alzheimer’s disease.Dr. Giulio Maria Pasinetti and colleagues found that rodents prone to developing Alzheimer’s-like brain changes showed better cognitive function at 11 months of age,...
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Weekly Nutrition Tip #22
by
Michael S.
Posted in: Blog Posts in Exercise
Tip #22Fat Recommendations - How To Meet Themby Dr. John BerardiSo how much fat do we need and what kinds? While there’s a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance. In other words, your g...
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Low Levels Of HDL May Increase Memory Loss
by
Michael S.
Posted in: Blog Posts in Exercise
A recent study has shown that there may be a link between low levels of HDL (“good”) cholesterol and memory loss.The researchers measured HDL cholesterol levels and gave short-term verbal memory tests to 3,673 British civil servants, with 25% being women, between 1995 and 1997 and again between 2002 and 2004. Participants whose...
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Summertime Foot Care Tips
by
Michael S.
Posted in: Blog Posts in Exercise
Many people like to be barefoot as much as possible during the summer; however, doing so increases your risk of cuts, puncture wounds, and even infections.The American College of Foot and Ankle Surgeons offer the following tips for those who like to go barefoot:Keep up with tetanus vaccinations. Teens and adults should get booster shots ev...
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Weekly Nutrition Tip #21
by
Michael S.
Posted in: Blog Posts in Exercise
Tip #21Increasing Water Intakeby Dr. John BerardiSedentary individuals should drink at least 2L or about 8 cups of water per day, athletes should drink at least 3L or about 12 cups of water per day, and athletes in hot weather climates drink at least 4L or about 16 cups of water per day.Since following these reco...
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A Big Breakfast Can Lead To Weight Loss
by
Michael S.1 Comments
Posted in: Blog Posts in Exercise
Research by the Virginia Commonwealth University has shown that eating a large, well-balanced breakfast can help reduce cravings and hunger during the rest of the day, which can lead to significant weight loss.The study involved 94 obese, sedentary women with metabolic syndrome. Half of the women were told to eat a big breakfast as part of...
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