Treasure Your Bones!

The biggest motivator for women who finally decide to begin exercising and join our program is weight loss.   Some have always struggled with their weight but we see alot of women who have not had trouble managing  their weight......until the big "M" and  hormonal chaos.  Some stick with it either because they begin to actually like exercise and/or  because they like what exercise does for them, while others never make the commitment and eventually drop off.  I always wonder if there was more I could have done to help motivate
the ones who don't last and just hope they are exercising somewhere else.  People who exercise on their own are rarely successful in maintaining a proper and balanced fitness regimen.

While I love to help members lose weight and tone up, one of the biggest concerns I have for women my age and older is bone health.  Osteoporosis is serious.  Once you develop it, there are very few options to treat it and any that involve medications are now known to be detrimental and can actually cause more bone damage.  Once we start losing estrogen after menopause (and by the way, HRT is one way to help prevent bone loss), we are at higher risk for weakened bones, especially if we haven't exercised consistently and/or have not kept up enough nutrients like calcium, vitamin D and protein in our diet.

If one of our members happens to experience a bone fracture, I always ask them if the Dr. treating them did a bone scan, if they tested their hormone levels, if they tested their Vitamin D level, if they were supplementing with Vitamin D and calcium and then I suggest that they add more weight training.  I just don't think that we can count on our medical professionals to look out for our best interests and we need to know enough to ask the right questions and get the attention we need.  Or find another doctor who will.

One misconception that alot of people have is that walking is a form of weight-bearing exercise that will build bone density.  Walking is a fine form of mild, low impact cardio but will not treat osteoporosis or osteopenia.
We need to lift weights - heavy enough weight to flex muscles hard enough to pull on the bone they are attached to.  Just like when muscles get microscopic tears in the muscle fiber when stressed during weight training, which starts the growing process,  bones react in a similar way when lifting weights.

The only aerobic activity that will build bone is high impact (jumping, running and landing on both feet) which is not best for knees and joints.  Plus that will only work the lower skeleton.  We still need to train the upper body.  Lower body resistance training that is effective are squats, deadlifts and lunges - all with added weight.

When muscles and bones respond to the stress of weight by getting those tiny tears, our body heals and repairs those tears in the 24-48 hours afterwards, making the tissue stronger and bigger.  However, there is a big problem that I see all the time when women do not consume proper nutrients in order for the repair and rebuilding process to take place.  Because women are notorious for not eating enough protein, even when they are told how beneficial and necessary it is.  Everyone who is serious about gaining as much muscle (and bone) as possible should be supplementing with whey protein, even if they think they are eating enough protein most days.  It makes a HUGE difference in results.

Drinking a whey shake within one hour after weight training will enhance the healing and growth process.  There is an amino acid in whey (and other dairy, but whey is the best form) called leucine, that is the main building block in protein, and is not present in animal protein.  Plus, whey has low calories.

Because heavy weight lifting (and by that I mean heavy enough weight to fatigue the working muscle in only 8-12 reps) can result in injury if not done correctly, it is not something that most people can do successfully on their own.  It is easy to take a walk, ride a bike or hop on a treadmill for cardio but weight-training takes a little know-how.  I always tell our members to make sure they get their resistance workouts done here at TUF if they can only attend a few times a week.

Another class that I think does the most good for the aging body is Pilates, because it focuses on the core (abs, back and glutes) and balance while stretching out the muscles for more flexibility.  When a person does not have a strong core, it is very difficult to maintain proper form and stabilize during execution of weight-bearing exercise.

Women need to understand that our bones are living tissue that contain nerves and blood vessels and they need nutrients and exercise to stay healthy.  No one wants to end up in a nursing home with a broken hip but even a small stress fracture can take a long time to heal and always be a constant source of discomfort.
Osteoporosis is totally preventable!!

    

What Weight Watchers Can Learn From Bodybuilders

OK, this is probably the last guy that overweight women would ask for advice on how to transform their bodies.  But in general, observing the habits, training and eating patterns of bodybuilders can work wonders
for women, especially as we age, in achieving a leaner body and lasting weightloss.

Losing weight is normally easy - just eat less and exercise, right? - but bodybuilders will tell you that FAT loss is extremely difficult.  Most weightloss by women also includes muscle and bone loss.  The key to any successful diet is to lose bodyfat while maintaining muscle density, which is a constant challenge for serious
bodybuilders.  Here are some basic principles that are common sense in the bodybuilding community that can be used effectively by women:

Diet
   Do you ever see bodybuilders drinking Slimfast?  Didn't think so.....they know that drinking products high in sugar and low in protein is a killer in a weightloss program.  It hasn't been until recently that our country has embraced the "low carb, high protein" diet when it has been advocated for decades by bodybuilders.
  Women should make a special effort to increase protein while dieting to maintain and increase muscle mass.
The combination of low total calories, aerobic exercise and decreased protein intake will cause the body to
literally strip muscle off the body (which is part of the fast weightloss) - a mistake no bodybuilder would make.
  Protein is the key - consuming at a minimum 20% of total calories each day - to obtaining a strong, lean
body.  The highest quality of protein with the lowest calories is whey protein powder.  There is a reason why protein powders and shakes fill the shelves of vitamin stores....they are absolutely essential to getting the most out of your strength training program.  The reason for weight gain as we age is a drop in metabolism caused mostly from loss of muscle.  We lose 1-2% a year after age 50!  A protein shake or smoothie after a workout should be habit along with supplementing with whey protein each day to meet the daily protein requirements.  I like to blend up a smoothie or shake for a mid-morning and mid-afternoon snack.  It will also help with appetite control and energy.
   "Eating Clean" is a term well known in the bodybuilding world that means you are only eating whole foods and no processed food.  It may seem bland at first, until your taste buds adjust to the flavor of real food and you lose the taste for artificial flavoring and high fat and sugar additives.
   Bodybuilders also know that they can not build muscle without enough nutrients and calories in their diet.
They make sure that they keep their metabolisms humming by eating a meal or snack that includes protein, every 3-4 hours. 

Exercise
    Incorporating heavy weight-training (enough weight to fatigue muscles after 8-12 reps) will NOT bulk women up, contrary to popular belief.  We would need alot more testosterone and have extremely low bodyfat levels to look masculine.  Weight training is the single best way to preserve muscle while dieting and will also increase metabolic rate for hours after a workout (and can raise metabolism longterm with increase in muscle mass).

Hormones
    Bodybuilders understand the importance of maintaining a proper testosterone/estrogen hormone balance.
Women of all ages struggle with the effects of hormones on our bodies from birth control pills to menopause.
It is very important to our general health and quality of life to keep a check on our hormones, especially once into peri-menopause.  When prescribing hormone replacement, a doctor should not overlook testosterone.
Women do produce testosterone just like men, although its about 1/7th of the amount.  Our testosterone levels gradually decline as we age or drop off rapidly after menopause and this affects our ability to build muscle, our energy level, mood, sleep, sex drive and bone loss.
    When our estrogen levels are too high compared to testosterone, it will cause weight gain, as our bodies store more fat.  Burning fat becomes difficult to impossible when there is no testosterone to preserve muscle mass and mobilize fat, but plenty of estrogen to increase fat storage.

Commitment
     What impresses me the most about competitive bodybuilders is the high level of commitment they have to achieve such results.  There is no slacking off when in training and they give their workouts high priority in
their lives.  It also takes a tremendous amount of energy, time and willpower to eat clean, which is not possible without preparing your own food.  It doesn't have to be as extreme as a bodybuilder, but it is not until we get into a mindset that we make our health a priority - no matter what - that the transformation will begin.  I really hate the phrase "everything in moderation" because I see it as an excuse to not fully committing  to better eating habits. Even if you don't need to lose weight, regularly indulging in bad-for-your-
health processed,high fat and high sugar foods is risky business, even if it is the "American way".

In conclusion, I see women all the time who are facing weight gain as they age and think that the answer is to do more cardio, cut calories way back, and skip meals.  It will be slower weight loss in pounds when you  eat properly and strength train but the "bodybuilder diet" creates change in body composition that gives lasting results along with improved overall health.  Just stay with it long enough to see the positive changes and then you will be hooked!

Just when we thought it was safe to stay out of the sun....

After I started becoming a "regular" at the dermatologist's office in my mid 30's, I finally wised up and got out of the tanning bed. I still did some sunbathing but with (a little)sunscreen until the year at the beach about 9 years ago when my skin said "ENOUGH!" and I suffered a horrible case of sun poisoning.

Bottled sunless lotions were my only way to not look sickly white until I discovered Mystic Tan! Now I have a Mystic booth in Trim Up and rarely miss a week of spraying - yay! After going through many skin cancer surgeries and seeing my lovely sister-in-law die of melanoma, I have been very out-spoken about the dangers of tanning, especially to teens.

And I have kept up with the latest reports on increased risks of cancer with tanning, as it is becoming more evident how harmful UV rays are to our skin and health. It still amazes me how parents can permit their kids to start the tanning bed habit when it is shown how it increases their risk of melanoma by 75%!!

But it now appears that we may be going a little overboard on avoiding the rays. I have been reading with interest several articles by Dr. Mercola, who is a well-respected physician specializing in natural medicine, concerning sun exposure. He was the first to bring awareness to the widespread vitamin D deficiency in our country and his website has many articles that detail the health problems that occur without enough vitamin D. Along these lines, he believes that the increasing trend to stay out of the sun completely and/or always use sunscreen whenever outdoors is the main cause of our insufficient vitamin D production.

Supplementing with high doses of vitamin D is easy to do and necessary for those stuck indoors most of the week but making your D from sunlight is best. His belief is to get some full sun exposure for just a short time (before your skin turns pink)whenever possible, and then cover up or get out of the sun. However, it is necessary for as much skin as possible to be exposed so it doesn't do much good if you're wearing long sleeves and long pants on your daily "D" walk. He doesn't use sunscreen himself but when it is 95 degrees out, and there is no shade to turn to, covering up is not an option for most people. Therefore, he does give warnings along with recommendations on avoiding sunburns and overexposure:

> The best way to protect your skin against sunburn and damage from
UV exposure is by consuming Omega 3 or 6 fats or supplements.

> Eating a healthy diet of whole foods with nutrients and anti-oxidants
will help fight free radicals caused by sun damage that can lead to
burns and cancer.

> Avoid sunscreens that contain harmful chemicals that will actually
cause more harm than good, especially on children, like Oxybenzone.

> Avoid spray sunscreens and inhaling the toxic fumes.

> Use sunscreens that use zinc or titanium minerals and contain
good for your skin ingredients like coconut oil, sunflower oil,
shea butter, and vit D & E.

> Use sunscreen that will block both UVA and UVB rays.

> Taking the supplement "Astaxanthin", a little-known carotenoid
(compounds in foods that give them vibrant color) that is recently
found to be a powerful antioxidant.

So, in "light" of all of this information, I have been making a few changes in my sun smartness and patting myself on the back on already
doing some things right. I will say that I have found a tremendous
difference in how long I can stay in the sun without sunscreen and not get burned since I have been taking more Omega 3s and using coconut oil.
I know that I can go without sunscreen mid-day for 1 1/2 hrs without getting burned. Beyond that, I apply a natural sunscreen to my body but have always used Colorescience mineral sunscreen for my face. It is not a good idea to ever expose the sensitive skin of your face without protection because of photoaging and minimal D absorption. I also use a moisturizer with sunscreen every morning.

On more thing that is interesting.... the more vegetables we eat with those natural carotenoids, our skin will take on a healthy coloring and glow. It is true that what you put into your body will reflect on the
outside! Oh well, its better late than never!

Now THIS will give you heartburn!

Being in the health and fitness industry, I read alot of professional publications, magazines, newsletters and internet articles/emails to keep informed of up-to-date studies and research.  It has only been in the last few years that I have become more focused and aware of the connection between diet/nutrition and wellness/fitness.  I am realizing more and more that my generation has typically been too complacent and accepting of what is marketed as the "American" way as far as eating habits, health problems and treatment vs prevention.

I am very pleased whenever I see articles in the newspaper that promote fitness and wellness, although there have been several that have been misleading and inaccurate. Not sure how they choose their sources.
Anyway, an article last week caught my eye about the adverse effects of taking acid-reflux medications (FDA just released a warning), because my husband has been on Nexium the past year.  This article pointed out the risk of depleting the body's magnesium with extended use of these drugs (over a year) which alarmingly, can not be restored with supplementation.

I know magnesium works with calcium and assumed depletion would affect bone density but a quick internet search showed in addition to bone fractures there are even more consequences:  risk of panic attacks, agrophobia, heart problems plus many other health problems.  This got hubby's attention.

It is very common for people to suffer from these gerd & ulcer ailments, which is typically assumed to be stress-related.  Doctors are quick to prescribe the drugs to cure the symptoms but don't tell us the side effects or that even though the drugs will cure the pain, the problem is still there - damaging the lining of the esophagus because of bile/stomach acid imbalances.

And guess what?!  The best way to naturally "cure" acid reflux is with DIET!  It has been shown that most people got relief by changing their diet - mainly by curbing the carbs.  When my husband first started having his pain, he was eating at his beloved Steak n Shake several times a week while on the road and had a stash of honey buns to satisfy his after dinner need for sweet.  With increasing stress at work, he has made a big
effort - bless him! - to eat better and has kicked his fast food/sugar addiction the last 6 months.

Not aware of the dangers of taking Nexium, he has continued to take it because he has felt so good but is now weaning off of it.  We have found some natural remedies like peppermint tea, chewing gum after meals (increases saliva for bile production) and ginger.  The Peoples Pharmacy has a great website for alternative medicine and information.

This is just another example of how our society can address and even prevent health problems by paying more attention to diet.  And it is also a nice surprise to see that the FDA is going against the drug companies to warn us of dangers with their products.
I am thinking that I may have dodged a bullet.....retirement with a husband who is afraid to leave the house!

Let's Shake Things Up!

It was only 4 weeks ago that I first heard about Whole Body Vibration (WBV).  I received an email from Dr. Mercola's website where he gave information on it and fully endorsed this "accelerated training".  What I read was interesting but I kinda dismissed it as too "out there".  However, something told me to look into it and I am so glad I did!  WBV has a 50 year history of use from Russian cosmonauts and Olympians to US pro sports teams and athletes, medical rehabilitation and therapy, chiropractors and high-profile celebrities.  There have been over 600 published medical reports on WBV that show the increases in body strength, bone density, human growth hormones, blood circulation and lymphatic drainage.

I knew this equipment would be ideal for the women here at Trim Up.  To be able to increase muscle without stress on joints and do it in 10 minutes vs one hour is remarkable.  As we age, it becomes more
difficult to build and maintain muscle mass, boost metabolism, keep weight off, especially around the waist,and fight the aging process with declining hormones.  WBV will accelerate our efforts in exercise so that we can see faster and more results without having to risk injury or aggravate achy joints with longer or more intense workouts.

WBV can be found in a few gyms out in California and Florida but I had little success in finding anywhere nearby.  The company I was purchasing my equipment from referred me to some of their customers in Canada who have had their machines for several years.  These clubs only have the vibration machines along with other spa-type detoxifying treatments. They have regular customers who have seen amazing results with vibration training.  In only a few weeks they are seeing noticeable changes in their bodies with more muscle, less fat, better sense of well-being and energy, more mobility and flexibility and smoother skin with less cellulite.  I was sold!

So it has been a week since we received our machine and I have used it every other day for a strength workout lasting about 10 minutes and every day for stretching and leg  massage.  The first thing I noticed was that I could move my usually stiff neck more freely from side to side.  My arms, legs and butt also feel tighter....and less "lumpy"!  I also kept up my usual fitness routine of 3-4 cardio/strength workouts. And I have been sleeping a little better - not waking up so much....probably from the decrease in cortisol, the stress hormone. At first the vibration felt odd but each time I become more accustomed to it and now I think it feels good! Afterwards, I feel like I just had a massage!

I know this sounds too good to be true but WBV has so much documented, proven success and has been used for many years in Europe that I know eventually it will become standard fitness equipment for Americans.  It can so beneficial for the inactive, older population or those with injuries who can't exercise normally.  With its time-efficient 15 minute workouts, WBV can make regular exercise possible for those with overly busy schedules.  And let's face it.....so many people just don't like to exercise so this is a way to get the health benefits of blood circulation, bone density, muscle  mass, weight loss and lymphatic drainage with little exertion, sweat or time.

This is so exciting that Trim Up is a pioneer in this new, revolutionary method of accelerated training.  I hope all of my members will try it and experience it for themselves.  Some  of the more adventurous ladies are ready and willing to give it a try while others are holding back, until they see what others think.
So, stayed tuned and we'll see how it all "shakes out"!

Weight Train for Weight Loss

Hard to believe the Saturday before I was bouncing with energy, anxious to get outside and enjoy the 70 degree weather. Feeling like I just came out of hibernation, I went out to lunch and then took our dog for a nice long walk. Without even a sweater on. Heaven.
Fast forward to this past Saturday afternoon with its gloomy skies and
50 degrees. I was back inside, in my favorite spot next to the fireplace,
with a warm throw and reading material. I hate cold weather!
One of my favorite magazines had just arrived, Women's Health. They have
great articles and the one on weightlifting was very well written, highlighting the reasons why it is so important for women. In a nutshell:

12 Reasons women shouldn't live another day without weight training(WT):

1. You'll lose 40% more fat.
If you diet without WT, you will lose about 25% from muscle, which
may drop your scale weight but makes you more likely to gain back
the fat you lost. However, if you WT as you diet, you'll protect
your hard-earned muscle AND burn more fat.

2. Your clothes will fit better.
Between the ages of 30 and 50, you'll likely lose 10% of your body's
total muscle, and it's likely to be replaced by fat over time. One
pound of fat takes up 20% more space than one pound of muscle.

3. You'll burn more calories.
WT burns more calories during and after a workout than just cardio.
Muscles need more energy to repair the breakdown during WT which
raises metabolism for up to 2 days afterward.

4. Your diet will improve.
Exercise helps your brain stick to a diet plan, reminding you to
stay on track.

5. You'll handle stress better.
Fit people are shown to have lower levels of stress hormones than
those least fit. And under a stressful situation, blood pressure
of people with the most muscle returned to normal faster than the
levels of those with the least muscle.

6. You'll build stronger bones.
Just 16 weeks of WT can increase hip bone density and elevated
blood levels of osteocalcin (a marker of bone growth) by 19%.

7. You'll get into shape faster.
Circuit training with weights raises your heart rate 15 bpm higher
than if you ran at 60-70% of your max heart rate. This type of
workout can strengthen muscle while getting cardiovascular benefit.

8. Your heart will be healthier.
Regular total body weight workouts can lower blood pressure enough
to reduce the risk of stroke by 40% and chance of heart attack 15%.

9. You'll be more productive.
Workers are shown to be 15% more productive on days they exercised.

10. You'll live longer.
Total body strength is linked to lower risks of death from
cardiovascular disease and cancer. And scientists found that being
strong during middle age is associated with "exceptional survival",
defined as living to the age of 85 without developing a major disease.

11. You'll be happier.
Researchers found that people who did 3 weight workouts a week for
6 months significantly improved their scores on measures of anger
and overall mood.

12. You'll be even smarter.
Muscles strengthen your body AND mind by enhancing cognitive
function. Regular WT results in better short- and long-term memory,
improved verbal reasoning and a longer attention span.

Only about a fifth of females strength train 2 or more times a week. I
know how much fun Zumba classes are, and how easy it is to throw on Nikes
and walk through the neighborhood. But weight training is needed too and
as you can see is well worth the effort!

Finally - a good role MODEL!

I'm not a big fan of the fashion industry with their anorexic models and
unrealistic standards that "normal" females can never live up to. And so I
was pleasantly surprised to read an article last week about Brooklyn Decker.
A resident of this area (she went to my son's high school), she has made
Union County proud! She got her start as a model, married tennis great Andy Roddick, and is now in a major motion picture - at the ripe age of 23!
Obviously she was blessed with extraordinary beauty, height and drive. But as far as her knock-out physique, she achieves that by maintaining a regular exercise regimen and a healthy lifestyle. Brooklyn says that as a young girl she was embarrassingly tall and skinny and that her mom got her started exercising. Not so much to be in shape but because she worried about her getting osteoporosis later in life. So Brooklyn began strength training at age 16 which she credits for her lean shape, once her body finally matured and developed some curves.
When she first moved to NY to model, she initially got caught up in all of crazy diets and fasts the other models were doing and actually ended up gaining weight. Luckily her family intervened and got her back to normal eating and exercise. Brooklyn now has a healthy approach to maintaining her "assets" - running 4 days a week and using free weights 3 days a week. And she eats a nutritious diet, focusing on foods that she should be eating more of rather than foods she should not eat.
Even though she is living a high profile life in NYC, she doesn't seem to be caught up in celebrity excessiveness. She loves shopping at Target,
is close to her family and is practical and level-headed.
The fact that the small-town-girl-next-door made it big by being smart,
resourceful, honest and a hard worker is a good model for all girls.