Category General

Getting Back On The Horse: Returning To The Gym

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Please check out my latest article for Sports Nutrition Supplement Guide! Please read original post and see the site here:

http://www.sportsnutritionsupplementguide.com/training/training-tips/item/1549-getting-back-on-the-horse-returning-to-the-gym#.Vkpn9RCrSi5

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Perhaps the ebb and flow of life has thrown you off your fitness routine, and you are ready to return to the gym. It might be that you are post-partum, or had to nurse an injury or illness. Or it could be that you have been moving at such a frenetic pace in your life that you got sidetracked from your “every damned day” gym schedule, and need to get back into the groove. Whatever the reason is for putting consistent gym visits on the back burner, the good news is that you can re-establish a consistent fitness regimen. In order to ensure the greatest success with your efforts, here are some suggestions which will motivate you and keep you on track.

Set Goals

I bet some of you may have forgotten about the power of setting specific goals for yourself. It may be that you have been away from the iron den for a long time, so you might want to set strength gain goals in which you move up in your 1 rep max every two weeks, increase the number of free dips or pullups you can perform every few weeks, or even increase the amount of time you hold a plank.

Another type of goal you can set for yourself is to increase muscle mass in a measurable way, perhaps a one inch increase in your calf girth over a 6 week period, for example. Instead of meandering back into the gym and having a general objective, like just getting back in there, make sure to hang a carrot in front of you so that you are even more motivated to stick to the program.

Be Realistic

Thank goodness for muscle memory, because it enables those who are at a high level of fitness to regain their muscle mass and strength rather quickly after a period of inactivity. However, those who were at a lower level of fitness at their baseline will lose muscle and strength pretty rapidly, after even as little as two weeks of not lifting weights. Depending on what your degree of muscularity or strength was before your setback, you will have to give yourself some time to build back up to previous levels of muscle mass and strength. If you find yourself with more padding around the midsection, glutes, or thighs than what you had when you were hitting the weights consistently, make sure that you target fat loss with your training and food intake.

Eat Properly

You can’t expect to achieve stellar results just by hitting the weights like a fiend, while putting junk food in your body, so make sure to establish healthy eating habits to support your return to lifting weights. If your eating habits have gone by the wayside, incorporate a consistent meal plan which provides your body with clean macronutrients and supports your weight training. Throw out the forbidden foods which may be lurking in your kitchen, such as sweets, crackers, chips, and ice cream. Stock your kitchen with whole foods like lean turkey, chicken breast, salmon, eggs, green vegetables, sweet potatoes, brown rice, almonds, walnuts, and avocado. Confine cheat meals to one evening on the weekends.

Don’t Overtrain

Make sure to give yourself time to get back into the swing of things, especially if you are returning after an injury or illness. You MUST take it easy, otherwise you run the risk of injuring or re-injuring yourself, causing an even bigger setback. If you were very fit before you took your break, your muscle mass and strength should both return to their previous levels within a couple of weeks.

Put Your Phone Down!

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Please read my original post at:

http://xactmind.com/xc/articles/put-your-phone-down/

By: Dr. Stacey Naito – Physician and IFBB Pro

Cell phones are a necessary evil these days, but if you think about how much of your day you spend looking into a mobile device, you might realize that you have become overly dependent on it. Why is this such a bad thing? Well, for starters, our reliance on cellular technology makes us less productive and less attentive to tasks which we perform throughout the day. Whether you are cooking an omelet, driving to work, or drafting a letter, chances are that your cell phone is close by, and that every time it makes a notification sound, you stop what you are doing to attend to your phone, which draws attention away from what you should be focused on.

Cell phones are so distracting that scientists discovered that texting or engaging in conversation on a cell phone while walking can interfere with your ability to walk enough to cause accidents. This is because working memory and executive functioning are required during cell phone use, which distracts the user from the motor function of walking.

Another disturbing reality about our attachment to cell phones is the false sense of community we feel as a result of social media notifications and texts. The perception is that we are part of a vast network, but the ironic thing is that we tend to access our cell phones while alone. This isolation from actual interaction can actually trigger loneliness and depression. From the moment we wake up until we rest our heads to sleep, our cell phones are always on. They even serve as our alarm clocks now!

If you want to be more productive, leave your cell phone alone when you first wake up in the morning, and avoid using it while eating, driving, or performing other tasks. The messages and emails aren’t going anywhere, and neither are social media updates.

References:

Lamberg EM, Muratori LM. Cell phones change the way we talk. Gait Posture 2012 Apr:35(4):688-90.

Skipping Meals Does NOT Work For Weight Loss

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skipping-meals

Yes, you read that title correctly. If you have been on one diet after another in an effort to try to lose those last 5, 10, 15, or however many pounds, perhaps losing some weight only to gain all of it back plus some bonus weight, then it is highly likely that you have damaged your metabolism via severe calorie restriction. There is a very good reason why the weight loss industry is so successful and why certain well-known weight loss programs keep their customers coming back. The reason has everything to do with severe caloric restriction which squashes metabolism.

Another common practice among those trying to lose weight is to skip meals in an effort to cut calories. As stated before, you wreak havoc on your metabolism when you skip meals by causing it to slow down. Why does this happen? When there is no food to break down, the body’s furnace slows down and becomes so sluggish that when you actually do eat something, your body is less equipped to break down the food quickly, so much of it is stored as fat. Depriving yourself of food also causes sharp drops in blood sugar, robbing you of energy and increasing insulin resistance. Increased insulin resistance over time can precipitate the development of diabetes.

Other consequences of skipping meals include the following:

• Malnutrition – If you do not feed your body regular, balanced meals, it is highly likely that you are depriving it of essential nutrients. Malnourished states can lead to weight gain, poor health and progression of disease over time.

• Poor concentration – This is due to the depletion of glycogen stores which occurs. The brain simply does not have enough fuel to run on, resulting in fogginess.

• Hunger pangs – When you skip meals, you may experience intense feelings of hunger along with anxiety, dizziness or nausea. In addition, such feeling may lead to overeating when you finally sit down to eat something. Loading the body with a large meal is overkill, and leads to poor digestion and absorption as well as increased storage in body fat stores.

Do yourself a favor and practice the following guidelines. If you do, you will be rewarded with a healthy weight for a lifetime.

1. Don’t skip meals.
2. Make sure to eat enough protein to sustain your energy levels and satisfy your hunger.
3. EAT BREAKFAST.
4. Commit to healthy meals.
5. When you turn to snacks, make sure healthy alternatives are available so you aren’t tempted to reach for a nutrient-poor convenience food.

How Technology Is Making Us Stupid

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Please check out my original post at:

http://xactmind.com/xc/articles/how-technology-is-making-us-stupid/

By: Dr. Stacey Naito – Physician and IFBB Pro

Global Positioning Satellite (GPS) navigation has become one of modern society’s necessary evils, making printed maps such as Thomas Guides pretty worthless these days. People with a poor sense of direction consider GPS to be a godsend, but even people like me with strong directional skills have been grateful for GPS navigation. As a matter of fact, I can no longer imagine having a car without navigation built into it (thankfully, many car manufacturers are making this feature standard in some car models), and when I travel, I make good use of the navigation application on my smartphone.

However, GPS navigation threatens our ability to mentally map our surroundings, enough to make us quite blind to our surroundings. Basically, by getting comfortable with the convenience of GPS, we have become drones as we follow the directions on the screen, and the virtual roads become more imprinted in our memories than the actual terrain on which we have traveled. This means that we never fully experience the mental mapping that usually occurs when we are fully aware of our surroundings. In addition, if we make a wrong turn, GPS systems simply recalculate, so we never learn to re-map, and instead just follow the adjusted prompts.

According to neuroscientist Veronique Bohbot, not only does the convenience of GPS decrease one’s ability to adjust or improvise an alternate route, it results in a decrease in gray matter in the seat of spatial learning known as the hippocampus. Accordingly, people who practice mental mapping on a daily basis, like taxi drivers, have more gray matter in the hippocampus than those who are not regularly engaged in mental mapping.

The virtual world which a satellite navigation system relies on also robs us of the richness of experience which comes with pausing to notice our surroundings. We should pay more attention to the real world in front of us instead of allowing technology to turn us into idiots.

Go ahead and use GPS, but try to remain aware of your surroundings as you travel around. Your brain will benefit.

Pushing Through – Dealing With Troubling Times

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Life is not about how hard you can hit, but how much you can get hit & still keep moving forward. -Rocky Balboa
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It is commonplace these days to hear people say that times are tough, and indeed they are. Truth is, there will ALWAYS be something we will be forced to contend with. At times those challenges can be so trying that they threaten to break our spirit and obscure the light at the end of the tunnel. However, it is imperative to push through those trials and tribulations while remembering what our goals are.

Your goals may be long term and centered around a career aspiration or the pursuit of an avocation for which you have great passion. Perhaps you have a weight loss goal or want to improve your general health. Or maybe you compete and are chasing after that elusive Pro Card or Olympia qualification. Chances are that any challenges which hit unexpectedly have no direct correlation to these goals, so why allow them to push you off course? You may get knocked around a bit, but the important thing is to get back in line with that prize you have set before you.

It always amazes me to hear patients and clients describe how they abandoned their meal plans and exercise regimens, and thus their fitness and health goals, when they were forced to deal with stressful life events such as divorce, legal issues, job loss, or family illness. What goes through my mind when I hear such things is that these people are doing themselves a disservice by dropping a regular regimen which has immense long term payoffs. A thread of stability is established when there is consistency with food intake and exercise which can actually lessen the impact of life stressors. Energy levels are boosted, depression is minimized, and an individual can assert his or her own personal needs in the face of adversity.

So if tough times are getting you down, remember to put the oxygen mask on your own face and take care of your own needs. Those who persevere will be rewarded after the storm passes. Hang in there!

Dancing For Brain Health

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Please check out my original post at:

http://xactmind.com/xc/articles/dancing-for-brain-health/

By: Dr. Stacey Naito – Physician and IFBB Pro

Perhaps you have always had two left feet when it came to dancing, and have considered taking a dance class to improve physical coordination and rhythm. However, the benefits of dancing extend far beyond the physical benefits. The health benefits of dancing include stress reduction and an increase in serotonin levels, which gives us a sense of well-being. Another extraordinary benefit of engaging in regular dancing is that it helps to prevent the cognitive decline which is associated with aging and Alzheimer’s disease, and it increases cognitive acuity in people of all ages.

New Neural Pathways

The process of dance, especially forms such as ballroom dancing which require cooperation between two partners, involves lightning fast decision making, which forms new neural pathways. However, only the types of dancing which force the dancer to improvise while on the dance floor will cause these neural connections to form. A monumental 21-year study which was published in the New England Journal of Medicine revealed that the participants who showed the most resistance to dementia were involved in freestyle social dancing such as ballroom dancing, tango, salsa, waltz, and swing. The cognitive benefits were more significant in participants who danced regularly versus those who only danced occasionally, and those who changed dance partners also benefitted more, since they had to adjust to new partners and make more split-second decisions.

Protection Against Dementia

How significant were the benefits of dancing in this study? Seniors who danced several times each week had a 75% lower risk of dementia versus people who did not dance at all. The cognitive benefits of dance far exceeded the benefits seen with subjects who participated in other activities such as reading books, doing crossword puzzles, playing musical instruments, tennis, golf, bicycling, walking and swimming. In fact, the only physical activity which protected subjects against dementia was frequent dancing.

The BEST Health Insurance Policy – REPOST

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Health apple

With the recent upheaval in the world of health insurance coverage, I thought it would be a perfect time to talk about ways that we can safeguard against the need to access insurance benefits and keep our out-of-pocket costs to a minimum. If you have a predisposition towards conditions such as high blood pressure, diabetes, high cholesterol, joint issues, depression or anxiety, a little self-nurturing can go a long way in keeping those issues at bay. Though there is no absolute guarantee that being proactive about your health will completely prevent disease from manifesting in your body, you can minimize the chances by following sensible guidelines.

1. Get Regular Exercise: If you have yet to take part in regular exercise, here are a bunch of reasons why you should. First of all, regular exercise supports and encourages healthy circulation, lowers blood pressure and reduces cholesterol levels. It also reduces your risk of developing type 2 diabetes and some types of cancer. When you strengthen your muscles with resistance training, you protect your bone density and improve your mobility. There are also mood-elevating benefits which exercise confers which can push away depression and anxiety. Lastly, exercise keeps your mind and memory sharp as you age. A good plan is to exercise 30 minutes a day, 4 to 5 days per week at a moderate intensity. Now, if you aren’t quite at that point, or you ae nowhere near that point, don’t get discouraged. The important thing is to start. You can work up to the 30 minutes a day, 4 to 5 times per week regimen gradually, as long as you remain committed to the program. Make sure to schedule exercise sessions into your day, and STICK TO THEM!

2. Reduce Stress: You may be thinking that reducing stress may be next to impossible in this hectic society, but it is absolutely essential for your physical, emotional and spiritual well-being. When you go through life at top speed, anxiously rushing through in an effort to meet deadlines, you not only miss out on special moments, but you also overtax every major organ in the body, including adrenals, heart, pancreas, liver, colon, brain and skin. Similar to over-revving an engine, you cannot expect to keep going at a gallop constantly without burning out the engine. Have you ever noticed that you are more prone to catching colds when you burn the candle at both ends? Simple things, such as practicing breathing techniques when anxiety creeps in, or truly allowing yourself to BE IN THE MOMENT when you take a break, can be very helpful in reducing stress. Pay attention to the times when you feel overwhelmed, when you feel like you are unraveling or are at that point in which you are either going to explode or give up and hide under a rock. It’s during those times that stepping outside the bubble is crucial. And once you understand not only that you CAN step away, you may relish that escape when it feels like the walls are closing in on you.

3. Practice Sound Nutrition: Proper nutrition is critical to supporting optimal health. This means eating meals throughout the day instead of starving yourself, and turning to whole food sources as much as possible. By incorporating leafy green vegetables, fresh fruit, whole grains, lean meats and healthy fats, you will equip your body with the fuel it needs to function properly and to repair itself optimally. Without proper nutrition, inflammation and free radicals can wreak havoc on an already challenged body, culminating in disease and illness. It is important to stay away from fast foods at all costs.

4. Get Sufficient Sleep: Slumber enables our bodies to repair cells and tissues so that we can function during our waking hours. It supports a healthy metabolism and also reinforces learning and memory from the day’s activities. When you don’t get enough sleep, your body cannot adequately repair itself. If sleep deprivation occurs regularly, the metabolism becomes sluggish, inflammation accumulates, and the risk for diseases of all kinds becomes significant. Make sure to get a solid eight hours of sleep each night, and try to go to sleep at around the same time each night.

5. Laugh: I listed this as a separate topic from stress reduction because I honestly believe that laughter as a daily medicine can do wonders for one’s health. Over the past several years, I have resorted to listening to comedy when I am in my car instead of listening to music, literally adding comic relief to the commutes I make around the Los Angeles area. Laughter truly is the best medicine!

I’m sure some of you are completely on board with what I am advocating, and are implementing some or all of these healthy habits in your daily regimen. Then there are those of you who believe the advice is sound, but haven’t found the motivation to make the necessary life changes which can have a profound positive impact on your health. Lastly, there’s a group of you who stubbornly refuse to listen to advice, who will keep practicing unhealthy habits as a rebellion to everyone around you. I’ve got a message for the last group. Every single person I have EVER met who threw caution to the wind like that, and pretended not to care about the health impact of habits like poor nutrition, alcohol and drug use, lack of exercise, smoking, and reckless lifestyles, somehow got it in the end. Whether it was a cancer diagnosis, high blood pressure, obesity, or some other illness, every single one of them was forced to change their tune. Don’t be one of those individuals who is forced by illness to finally wake up!

You have the power to transform your life. Don’t forget that!

My Mom Gets Her First Cell Phone Today

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My mom’s 83rd birthday is today. She recently began asking for a personal phone line since the assisted living facility she resides at is very stingy about phone privileges. In response to her request, I plan to surprise her today with her own phone line. Instead of purchasing a land line, I thought it made more sense to get her a cell phone which had a large number pad, and was mobile so that she could make calls while she is in her wheelchair. It will be her very first cell phone!

Big Easy Plus Phone
Since my mom is pretty challenged when it comes to lots of technological bells and whistles, I opted for the Big Easy Plus Phone, with a prepaid cellular plan. She will get 800 minutes to start out with, which I honestly think will take her a while to burn through. I will help her with getting a list of the people she would be likely to call, and hopefully she will enjoy her birthday gift!

You Got This!

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In keeping with the fact that we are approaching the last NPC Pro Qualifier contest of the year in November, I figured it was a perfect time to talk about envisioning your goal, whether it be the attainment of a Pro Card or some other coveted prize. The key is to adopt the attitude that you have already reached your goal, because such an attitude carries immense power and forces you to adopt an “I won” attitude. I chased after a Pro Card for five years, and I honestly believed that it was only after I had adopted the attitude in 2013 that I already WAS a Pro that my energy truly changed.

Focus is not enough. In order to truly draw the proper energy, you need to envision already reaching your goal. You can always tell when a competitor is “on” because he or she will throw off sparks of “I got this” confidence. There is a glow about that person onstage which sets him or her apart from everyone else. It has less to do with a great suit or great posing (though those things help too) and everything to do with owning that “I won” attitude. I have seen it repeatedly and I also know I had that glow when I won my Pro Card.

So if you have been hitting the stage or the gym with a “Please pick me” attitude, you need to scrap that and truly own the attitude that you have already locked down the win. Even if you don’t nail down a Pro Card spot, you can take that attitude with you to future events and maximize your chances of getting high placings with your confidence.