If you are a fan on our Facebook fan page, you might have seen this newspaper link I had on the wall. It was a report that suggests glucosamine does nothing to help joint pain. Unfortunately, I have seen several studies like this and through my own experience with glucosamine, it does not shock me. On the other hand, I have had people who swear by it and love the supplement. Whether it works or not, that is a debate for another time, but I wanted to discuss a few ideas that might help alleviate some joint pain.
1. A Functional Movement Screen - If you have been on my newsletter list for awhile, you know that I became FMS certified recently. This screen grades movement patterns and if you don't score well, then you are at a higher risk for injury and could possibly explain joint tenderness. So if you have a tender joint, it might be because your muscles aren't firing properly when you are doing movements. Thus causing stress on joints that shouldn't be stressed. Once the movement patterns are corrected you can then hope to alleviate that stress and be just fine.
2. Rolfing - Along the same lines, a lot of times if you have pain in certain joints (I'm assuming it isn't a torn ACL or something along those lines, maybe a tendinitis) it might be because of an issue above or below the joint. Maybe there is a tightness or maybe something is not aligned properly. Rolfing might help that. Rolfing is a series of sessions that manipulates muscles back into their proper position. Once that happens, you then can retrain the muscles to move properly. Thus, relieving the pain. I have done this with rolfer, Michael Loukas, and I have had several issues alleviated because of rolfing.
3. I do believe that there are certain supplements that can be taken or an increase of whole foods that can help the lubrication. I'm not as familiar with this process, but I did read at one time pineapples can help with tender joints. Omega fatty acids also seem to help the process as well. I don't have documented research to back it up, but I firmly believe that these things could help.
So, if you are bummed out by the glucosamine story, all is not lost. Take advantage of these methods and see if you can correct some of those minor aches and pains that you just chalk up to old age. Feel free and post me your thoughts.
Wednesday, September 29, 2010
Thursday, September 23, 2010
Are All These Weight Loss Ads Scams?
I get questions a lot about the latest weight loss program. Some I know about, but many I have to research just like you because I can't keep up with them. Seems there is a new one everyday. Supplemental products and exercise programs are a billion dollar industry. Weight loss is an obsession in our country and there are people that want to prey on your emotions. 30 minutes before writing this newsletter, I flipped through my wife's free Cosmopolitan magazine she had laying around to see what weight loss ads were in there.
First, let me say Cosmo has tons of beautifying ads. Wow! Finally, on page 191 I got to an ad for Slim Quick Ultra Power. Lose up to 25 pounds quickly it says. Then if you read the fine print it says that a control group did it in 90 days. Not really what people want to hear, but safely an individual is supposed to lose 1-2 pounds of fat a week, so seems alright. I did have a client lose 22 pounds in 7 weeks, but he was really following the program to a T (eating 6 times a day, good amount of calories, working out 3 times a week).
Well, this program is promoted in Cosmo so it has to be legit right? Kind of.
After going to the website, they have a bunch of pill packets for different items. Hoodia was one item I saw, plus caffeine free energy packets. You combine that stuff with exercise and an average of a 1350 calorie diet and can you lose weight?
Possibly, but probably not the weight you want to lose. It will probably be water and muscle because I usually don't have any clients that can lose fat eating 1350 calories daily. Just too big of a gap between that and the calories they are burning throughout the day and the body thinks its starving. Most of my clients looking for fat loss (I don't focus on weight loss), eat between 1700 - 2100 calories daily.
After skimming past a tampon ad with Venus Williams, I got to a two page advertisement for Almaseed. Taking this stuff will get you ready for your bikini. The first week you drink this stuff in a shake for breakfast, lunch, and dinner, and have as much vegetable broth as you can tolerate. Then the second week and beyond, you have it for breakfast and dinner, with some meat and vegetables at lunch, plus some broth. I might be a little off with the program, but you get the idea. Once again, probably very low total daily calories causing immediate weight loss due to water and muscle loss. Which that weight will come back fast and even more pounds when you start eating normally. I would pass it, if it was me.
Finally, I saw an add for a Jillian Michaels program. She doesn't need to make any outrageous claims because she is pretty famous and I'm sure her mug will get people to buy her products.
So, what I'm saying is that if it is too good to be true, it probably is. If it doesn't seem like you are eating enough (anything less than 1500 calories), you won't be losing fat, but storing it. I use only a few supplemental products to facilitate one's eating, but it is combined with eating healthy good foods frequently throughout the day. This is the only tried and true way to lose fat and keep it off.
First, let me say Cosmo has tons of beautifying ads. Wow! Finally, on page 191 I got to an ad for Slim Quick Ultra Power. Lose up to 25 pounds quickly it says. Then if you read the fine print it says that a control group did it in 90 days. Not really what people want to hear, but safely an individual is supposed to lose 1-2 pounds of fat a week, so seems alright. I did have a client lose 22 pounds in 7 weeks, but he was really following the program to a T (eating 6 times a day, good amount of calories, working out 3 times a week).
Well, this program is promoted in Cosmo so it has to be legit right? Kind of.
After going to the website, they have a bunch of pill packets for different items. Hoodia was one item I saw, plus caffeine free energy packets. You combine that stuff with exercise and an average of a 1350 calorie diet and can you lose weight?
Possibly, but probably not the weight you want to lose. It will probably be water and muscle because I usually don't have any clients that can lose fat eating 1350 calories daily. Just too big of a gap between that and the calories they are burning throughout the day and the body thinks its starving. Most of my clients looking for fat loss (I don't focus on weight loss), eat between 1700 - 2100 calories daily.
After skimming past a tampon ad with Venus Williams, I got to a two page advertisement for Almaseed. Taking this stuff will get you ready for your bikini. The first week you drink this stuff in a shake for breakfast, lunch, and dinner, and have as much vegetable broth as you can tolerate. Then the second week and beyond, you have it for breakfast and dinner, with some meat and vegetables at lunch, plus some broth. I might be a little off with the program, but you get the idea. Once again, probably very low total daily calories causing immediate weight loss due to water and muscle loss. Which that weight will come back fast and even more pounds when you start eating normally. I would pass it, if it was me.
Finally, I saw an add for a Jillian Michaels program. She doesn't need to make any outrageous claims because she is pretty famous and I'm sure her mug will get people to buy her products.
So, what I'm saying is that if it is too good to be true, it probably is. If it doesn't seem like you are eating enough (anything less than 1500 calories), you won't be losing fat, but storing it. I use only a few supplemental products to facilitate one's eating, but it is combined with eating healthy good foods frequently throughout the day. This is the only tried and true way to lose fat and keep it off.
Wednesday, September 15, 2010
High Fructose Corn Syrup is Changing Its Name
If you have been on my newsletter list for years now, then you have probably read my reports on high fructose corn syrup (hfcs). There is a growing opinion that hfcs has been one of the many reasons why our obesity rate has been on the rise. There is some evidence that suggests that hfcs can't be broken down by the body very well and thus is left to be turned into fat.
Supporters for hfcs state there has been a big misunderstanding. Sugar and hfcs have nutritionally the same value and there is nothing wrong with it. The reason hfcs is so prominent now is that it is more cost-effective than sugar. If companies stop using hfcs than the cost of a lot of consumer goods will increase.
Whether you are pro or con against hfcs (I think I am more con than pro, I use products that contain hfcs very sparingly), the usage of hfcs is at an all-time 20 year low. There is a strong wave of people that feel hfcs is very, very bad and it is shown by the lack of recent consumption.
Well, the manufacturers aren't taking any chances. They are launching a campaign to change the name from high fructose corn syrup to corn sugar. They feel it is a more appealing name and will help consumers better understand what it is about. Now, it could take the FDA up to 2 years to change the name but that doesn't mean they can't change it in advertising campaigns.
Look for new campaigns that promote corn sugar. There is already a website, www.cornsugar.com, that has been created to provide helpful facts about corn sugar and how safe it is. So, if you are against hfcs don't be fooled by this new corn sugar campaign. Ultimately, the bottom line is that you want to reduce your consumption of any sugars whether it be hfcs, corn sugar, corn syrup, or anything. If you do that, you will be better off in the long run.
Supporters for hfcs state there has been a big misunderstanding. Sugar and hfcs have nutritionally the same value and there is nothing wrong with it. The reason hfcs is so prominent now is that it is more cost-effective than sugar. If companies stop using hfcs than the cost of a lot of consumer goods will increase.
Whether you are pro or con against hfcs (I think I am more con than pro, I use products that contain hfcs very sparingly), the usage of hfcs is at an all-time 20 year low. There is a strong wave of people that feel hfcs is very, very bad and it is shown by the lack of recent consumption.
Well, the manufacturers aren't taking any chances. They are launching a campaign to change the name from high fructose corn syrup to corn sugar. They feel it is a more appealing name and will help consumers better understand what it is about. Now, it could take the FDA up to 2 years to change the name but that doesn't mean they can't change it in advertising campaigns.
Look for new campaigns that promote corn sugar. There is already a website, www.cornsugar.com, that has been created to provide helpful facts about corn sugar and how safe it is. So, if you are against hfcs don't be fooled by this new corn sugar campaign. Ultimately, the bottom line is that you want to reduce your consumption of any sugars whether it be hfcs, corn sugar, corn syrup, or anything. If you do that, you will be better off in the long run.
Wednesday, September 08, 2010
Tips To Run A Marathon Besides Just Running
I have a few current clients and several past clients who are training to run marathons or some type of distance event. They aren't professionals, they are just doing it because they enjoy the challenge and something they like to do. They work with me to try and give them that extra edge to help their performance. So, I'm going to discuss a few tips that I use with these clients that might help you out as well.
• Strength Training - No, just running a lot of miles doesn't necessarily make your legs stronger. What we are trying to do when we strength train is to get you stronger which in turn will make your running more efficient. If you are more powerful, then you won't have to work as hard during your runs thus you can run longer when you couple this with the right running program. A good exercise routine will also help strengthen your core. If your core is weak, that could be the first to go, thus it can't keep your body in proper running position. If that happens, then you have to work that much harder to run and that wears you out quicker.
• Stretching - Distance runners sometimes have flexibility issues because they are always doing the same range of leg motion for long periods of time. Thus they lose some of their elasticity. This will hurt you when your trying to sprint towards the end or other areas of your race. You can't get the greatest range of motion possible, so you got to do more leg cycles to get to the same place. So stay flexible to keep that range of motion big.
• Plyometrics - These are movements such as jumps, that help train your fast-twitch muscle fibers. They also help develop the power and explosiveness in you. Doing some of these will help train your body for those bursts that you need at the beginning, up a hill, or towards the end of a race. Your body needs to feel that explosiveness before you actually do it in a race.
• Nutrition - My sister-in-law is a professional ironman competitor. Her big problem was always collapsing at the end of a race and not being able to keep everything down during the race. She hooked up with a nutritionist recently and what happened, she won her first professional ironman. Don't underestimate the importance of nutrition and how it can keep you performing optimally during a race.
Hopefully, you can implement those tips so that your performance can be at peak levels for your own race. See how it will improve your time and you'll be hooked on these items just like you are for your 10 mile run.
• Strength Training - No, just running a lot of miles doesn't necessarily make your legs stronger. What we are trying to do when we strength train is to get you stronger which in turn will make your running more efficient. If you are more powerful, then you won't have to work as hard during your runs thus you can run longer when you couple this with the right running program. A good exercise routine will also help strengthen your core. If your core is weak, that could be the first to go, thus it can't keep your body in proper running position. If that happens, then you have to work that much harder to run and that wears you out quicker.
• Stretching - Distance runners sometimes have flexibility issues because they are always doing the same range of leg motion for long periods of time. Thus they lose some of their elasticity. This will hurt you when your trying to sprint towards the end or other areas of your race. You can't get the greatest range of motion possible, so you got to do more leg cycles to get to the same place. So stay flexible to keep that range of motion big.
• Plyometrics - These are movements such as jumps, that help train your fast-twitch muscle fibers. They also help develop the power and explosiveness in you. Doing some of these will help train your body for those bursts that you need at the beginning, up a hill, or towards the end of a race. Your body needs to feel that explosiveness before you actually do it in a race.
• Nutrition - My sister-in-law is a professional ironman competitor. Her big problem was always collapsing at the end of a race and not being able to keep everything down during the race. She hooked up with a nutritionist recently and what happened, she won her first professional ironman. Don't underestimate the importance of nutrition and how it can keep you performing optimally during a race.
Hopefully, you can implement those tips so that your performance can be at peak levels for your own race. See how it will improve your time and you'll be hooked on these items just like you are for your 10 mile run.
Wednesday, September 01, 2010
Youth Sports: Fun Times For Kids Or Outta Control
If you live in C-bus (Columbus for those of you not from here) and receive our local paper, they have been running a series all week about youth sports. Since I deal with a lot of student athletes, I have found this series to be really intriguing. The piece has talked about the popularity of youth sports, what a big business it is, injuries, parents out of control, and keeping up with the joneses. Having read each series so far, I thought I would add my two cents to what I have seen thus far.
I tell the parents of my clients that I'm in a catch twenty-two. I don't necessarily agree completely with the way that youth sports have gone, but it has provided me with a source of income. Whether parents are striving for their kids to get that scholarship or they just want them to be able to do the best to their ability, people come to me in hopes of making their kid a better athlete. Parents entrust me with their kids and I can definitively say this: There are a lot of phoney-baloneys out there who might not have the skills to put your athlete through a safe, carefully constructed program. I will try everything in my power to get your athletes to the best of their ability with a method that will not increase the risk of injury. There are different training methods for different age groups, but I feel regardless of age, our program emphasizes safe training methods that will enhance their physical skills.
A lot that has been said in these articles, I have witnessed. Here are some quick comments on some of the items:
• Now that I am no longer an athlete, but a fan in the stands, sometimes I am appalled by the behavior of the parents. You don't truly realize it when you are playing, but it smacks you right in the face when you are sitting next to some nut who is constantly yelling at the opposing team's players in a negative manner.
• A lot of my competition from a business standpoint isn't necessarily other speed programs, but the sports themselves. Even if a kid is playing one sport, there seems to be a year round commitment to that sport or you are doing yourself or worse yet, the team, a disservice. Year round commitment huh? Who is paying who for that year round commitment?
• When I was growing up, it was encouraged to play different sports and not until you hit high school did some decisions have to be made about giving up a particular sport. Nowadays, I have middle schoolers that are playing four or five sports a year. How the heck is that possible? Well, in the winter they play basketball and then participate in hitting leagues. In the spring, they play baseball, spring soccer, then travel basketball. An athlete's only downtime is a weekend or two.
• Injuries are popping up all over the place. Muscles aren't firing properly or overuse injuries are prevalent. I have had a few 12-13 year olds, who develop elbow and shoulder issues because of their pitching. I don't know if it is mechanical or not, but when you play 80 to 100 games over a summer, you have to wonder if that is good for a growing boy.
• I hear the common reason from a parent being, "he/she wants to do this so I let them play all these sports, games, whatever." At a certain point, parents being the adults have to identify what is too much. My kid likes ice cream doesn't mean I get it for her everytime she asks. At a certain point a parent has to say, no we're shutting it down for now. Rest, unwind, and then we'll pick it up later.
• Are the demands for one sport too much? I'm going to use tennis as an example and I'm not picking on tennis players, but it could be any sport here. I have tennis players who play tennis 5-6 days a week. Some private, some group. The coach knowingly or unknowingly suggests the athlete needs to do this often or they will get left behind. Then they come to me because they're "not as athletic" as some of the others. My training requires a commitment of 2-3 times a week, but where are they going to fit that in? Should they give up a few tennis lessons a week, to develop their athleticism or speed or ignore it and keep working on their skill?
• What about homework in all this?
I thought this would be good food for fodder and if you want to comment on this with your own experiences, please do so.
I tell the parents of my clients that I'm in a catch twenty-two. I don't necessarily agree completely with the way that youth sports have gone, but it has provided me with a source of income. Whether parents are striving for their kids to get that scholarship or they just want them to be able to do the best to their ability, people come to me in hopes of making their kid a better athlete. Parents entrust me with their kids and I can definitively say this: There are a lot of phoney-baloneys out there who might not have the skills to put your athlete through a safe, carefully constructed program. I will try everything in my power to get your athletes to the best of their ability with a method that will not increase the risk of injury. There are different training methods for different age groups, but I feel regardless of age, our program emphasizes safe training methods that will enhance their physical skills.
A lot that has been said in these articles, I have witnessed. Here are some quick comments on some of the items:
• Now that I am no longer an athlete, but a fan in the stands, sometimes I am appalled by the behavior of the parents. You don't truly realize it when you are playing, but it smacks you right in the face when you are sitting next to some nut who is constantly yelling at the opposing team's players in a negative manner.
• A lot of my competition from a business standpoint isn't necessarily other speed programs, but the sports themselves. Even if a kid is playing one sport, there seems to be a year round commitment to that sport or you are doing yourself or worse yet, the team, a disservice. Year round commitment huh? Who is paying who for that year round commitment?
• When I was growing up, it was encouraged to play different sports and not until you hit high school did some decisions have to be made about giving up a particular sport. Nowadays, I have middle schoolers that are playing four or five sports a year. How the heck is that possible? Well, in the winter they play basketball and then participate in hitting leagues. In the spring, they play baseball, spring soccer, then travel basketball. An athlete's only downtime is a weekend or two.
• Injuries are popping up all over the place. Muscles aren't firing properly or overuse injuries are prevalent. I have had a few 12-13 year olds, who develop elbow and shoulder issues because of their pitching. I don't know if it is mechanical or not, but when you play 80 to 100 games over a summer, you have to wonder if that is good for a growing boy.
• I hear the common reason from a parent being, "he/she wants to do this so I let them play all these sports, games, whatever." At a certain point, parents being the adults have to identify what is too much. My kid likes ice cream doesn't mean I get it for her everytime she asks. At a certain point a parent has to say, no we're shutting it down for now. Rest, unwind, and then we'll pick it up later.
• Are the demands for one sport too much? I'm going to use tennis as an example and I'm not picking on tennis players, but it could be any sport here. I have tennis players who play tennis 5-6 days a week. Some private, some group. The coach knowingly or unknowingly suggests the athlete needs to do this often or they will get left behind. Then they come to me because they're "not as athletic" as some of the others. My training requires a commitment of 2-3 times a week, but where are they going to fit that in? Should they give up a few tennis lessons a week, to develop their athleticism or speed or ignore it and keep working on their skill?
• What about homework in all this?
I thought this would be good food for fodder and if you want to comment on this with your own experiences, please do so.
Subscribe to:
Posts (Atom)