Category Weightlifting and Exercise

Which Protein Powder If You’re Lactose Intolerant?

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If you are lactose intolerant, then you are quite accustomed to checking to see if dishes contain dairy. You might also be wary of whey and casein protein powders due to their derivation from milk. However, if you have only a mild lactose intolerance, you may not have an issue with whey and casein. Why is this?

Many individuals with a mild lactose intolerance are fine with whey protein isolate as well as with casein. Both whey and casein are separated from the lactose during processing. There are small concentrations of lactose which bypass the separation, but usually this is not enough to mount a reaction in a mildly lactose intolerant individual. Only the most sensitive individuals will have a problem with these forms of protein. Bear in mind that whey concentrate is not the same as whey isolate, and that individuals who are more lactose intolerant or who have other gut issues might not tolerate the concentrate form of whey.

You may be asking what the big deal is with whey and casein, and whether they are better than other forms of protein. Why take a chance of mounting a reaction in the belly when there are other forms of protein?
whey scoop
Whey is a complete protein, meaning that it provides all the amino acids the body requires. It is also relatively cheap. Casein protein is also a complete protein, and is digested very slowly, making it a great option for bedtime.

While soy is also a complete protein, it undergoes considerable processing, and it contains phytoestrogens which are estrogen mimics. I am definitely not a fan of soy protein and will not advocate its use.

Rice, hemp and pea proteins are good alternatives for the vegan or vegetarian crowd, but since they are not complete proteins, they must be combined to fill out the amino acid profile. Rice protein is very easily digested, while pea protein has glutamic acid, which helps convert carbs into energy instead of being stored as fat. Hemp protein is rich in omega-6 fatty acids and has a high fiber content.

As long as you mix plant based proteins to get a complete profile, you will not be at a disadvantage if you cannot tolerate whey or casein. However, when it comes to cost, nutrition profile, and convenience, whey will always win the prize for being the king of protein powders.

On a personal note, I discovered that I had a mild intolerance to whey and a moderate intolerance to casein, and though I only have a mild case of lactose intolerance, the whey and casein proteins themselves cause my body to react. As a result, I keep whey protein intake to a minimum, consuming only a small amount (about 20 grams) a few times per week. This is a drastic drop from the 60 to 70 grams of whey protein which I was ingesting during my competing days in the off-season.

These days, I opt for soy-free plant-based proteins. Since the combination of pea and rice proteins delivers a complete amino acid profile, I tend to look for those blends. Healthy Skoop has a very tasty version which mixes beautifully:

Protein

I also use MitoXcell’s new Plant Protein formula, which also features hemp protein and the original MitoXcell formula for mitochondrial optimization. I think it’s a superior protein, but it’s a bit chalky for my tastes:

MitoXcell Plant Protein

Riche Magazine And The Nation’s Top Ten Fitness Models

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1r1

“America’s Top Ten Fitness Models 2016” is the big feature in Riche Magazine’s July 22nd issue! You can get your copy of this publication by clicking here:

https://www.joomag.com/…/riche-magazine…/0763834001469056114

Guess who took the #1 spot? Drumroll please…

1r1b

1r1c

I am so blessed and grateful for this honor! Thank you Alex Deal and RHK Publications!

Make Regular Exercise A Priority

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inspiration-4

I freely admit that I chuckle to myself whenever I hear people say that they wish they had the discipline to work out on a consistent basis. It’s not that I am insensitive to the rigors of busy schedules, because I spend my days running from place to place, multitasking and barreling through tons of tasks, errands and responsibilities. But I set aside about an hour per day, six days per week, to go to the gym, and I train HARD and HEAVY every time. In recent months, I have also managed to fit in two aerial hoop classes each week. The main reason why I am so consistent about exercising consistently is that it is a priority, as important as brushing my teeth and showering on a daily basis. As a matter of fact, I look forward to my gym sessions as a way to begin each day, which is why Sunday, my rest day, is a bit rough for me and throws me off my usual daily pattern of waking up and heading straight to the gym.

Perhaps you are one of those people who believes that there isn’t time to work out, and you continue to allow your schedule to annihilate any chance of working out. The thing is, if you actually made working out a MUST instead of something to fit into your schedule as it allowed, you would find a way to get your butt to the gym and follow a plan. I have definitely noticed that people who want to reach certain fitness goals are much more successful in reaching them when they follow a specific regimen which provides guidance and structure. Making promises to yourself like, “I will go to the gym on Mondays, Tuesdays, Thursdays and Fridays from 6 am to 7:30 am”, or “I will drive straight to the gym after work every day” can be a great start to adding discipline and consistency, but you need to follow through and hold yourself accountable.

I am not kidding when I say that you need to put your workouts into your schedule! Enter your workouts on your iPhone or your Google calendar so that you have the time blocked out in your schedule. Don’t allow other things to interfere with the time you have allotted for exercise either, because when you do that, you reinforce the idea that exercise is not that important and can be pushed off. Those of us who are committed to a fitness way of life don’t allow life’s little hiccups to interfere with our gym time. It’s that simple.

Why I Love Lyra (Aerial Hoop)

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Crucifix on the lyra...one of my favorite moves

Crucifix on the lyra…one of my favorite moves

I fell in love with the lyra, also known as the aerial hoop, from the moment I first mounted one. I remember not being quite sure if I would enjoy lyra, since I had spent several months experimenting with different aerial disciplines, and was still finding my way among them. Here is a summary of the different aerial arts which I had tried, and my impressions of each one.

Pole – I took two pole classes several years ago, and though I was sore in places I didn’t think I would ever be sore in (mostly groin and lower back), I really didn’t enjoy the movements. In addition, the connotation of pole dancing is indelible in my brain, and I just couldn’t get past the feeling that I was a dirty girl for even taking a couple of classes. Both instructors I got were incredibly self-absorbed, and I found them irritating to no end. I also found it humorous that the students were encouraged to explore their sexual energy in the class, because at no point did I feel sexy. If anything, I felt completely foolish and awkward, and basically counted the minutes until class would be over. Yes, it was that bad for me.

Flying Trapeze – Last summer I signed up for a Groupon deal for a flying trapeze class at TSNY-LA on the Santa Monica Boardwalk, and moments after I did so, I had a split second of panic. I remember thinking, oh crap, what have I gotten myself into? Then I took that class in August 2015, and found the experience exhilarating. Once I was on the trapeze, I truly enjoyed swinging and challenging my body to move in new ways. It was the compromise I was looking for, since I had been unable to find adult gymnastics classes to accommodate my desire to return to the gymnastics moves I had learned as a child. I signed up for two more classes at Richie Gaona’s school because I wanted to gain more experience on the trapeze. Unfortunately, my nerves always got rattled whenever I was up on the board, on deck to fly, because that board was so narrow and so high off the ground. I just couldn’t get over being 20 feet up on the air, leaning far forward into the trapeze, while trusting someone to hold me and keep me from slipping off the board. It began to overshadow the joy of flying, so I gave it up.

Silks – I took one class at Aerial Physique, a nice facility in Brentwood which focuses on silks for its aerial offerings. The instructor was a sweetheart, and the class was fun, but my poor ankles did not enjoy the sensation of being wrapped in fabric as my body weight sank upon them for the foot locks I performed. My elbows and hands screamed in agony over the torsion which occurred when I set up for a trick which required me to grip the massive swaths of fabric. Though I enjoyed the beauty of the apparatus, I didn’t like what the fabric was doing to my poor joints, and I also couldn’t remember the complicated trick sequence the instructor wanted the other student and me to learn. This was the first experience I had with instructors who just assumed that you would pick up all the specific vocabulary for all the tricks you were learning, and it irked me. Why on earth would I know these terms if it was my first time taking silks? Grrrrr.

Static Trapeze – I took a class in static trapeze after falling in love with the lyra, so I expected that I would enjoy the experience. What I discovered was that for as much as I loved being on the lyra, I absolutely hated the static trapeze. The ropes were extremely rough and painful to negotiate during some of the tricks we learned, yet they were flexible enough to make me feel quite unstable while up in the apparatus. I did not enjoy the experience of twisting the rope around my thighs and risking significant rope burn and bruising, and my grip strength was definitely challenged by the gauge of the ropes. I didn’t click with the instructor at all either, so I scratched this apparatus off my list very quickly.

Aerial Cube – Now THIS is a fun apparatus, and I definitely intend to take more classes using this. Imagine an open cube, consisting of bars around which you can wrap your body and hang from. It was like being on the monkey bars at the park, and incredibly fun. The only caveat is that since there is a lot of metal, you are basically in a suspended cage, and if you don’t time certain moves properly, body parts like shins can collide with those bars and leave nasty reminders of your time on the cube.

Aerial Cube:
cube

Lyra – Love at first knee hang. Truly. There is something about the simplicity and symbolism of the perfect circle which has a strong appeal for me. The lyra also seems to be incredibly accommodating to many different body types and sizes, because I have seen people of all shapes and heights manage to wrap their bodies around this sturdy apparatus with more ease than some of the other aerial equipment. However, don’t be fooled into thinking that performing on a lyra is easy! In order to properly mount a lyra (or any other aerial apparatus, for that matter), you must have strong abdominal muscles and decent upper body strength. It took me three classes before I was able to properly do a straddle mount without cheating!

straddle mount

I took my first lyra class at the beginning of May at Aeriform Arts in Hollywood, and am still taking classes, though I have switched for the time being to a facility near my home. I have in fact lost count of how many classes I have taken so far, but it’s been more than a dozen now. Once or twice a week, you will find me swinging from a suspended hoop, enjoying the challenge and not minding the calluses which have taken up permanent residence on the palms of my hands. My back is wider and has more detail as a result of lyra, and my shoulders are also more developed. I don’t mind the fact that my elbows scream from the tendinitis which flares up more often now, nor do I mind the deep ache from my lats which asserts itself if I resume lyra practice full force after a few days of rest. It’s also incredibly empowering to find a new form of creative expression at the half century mark of my life, one which most people my age would be terrified of. I have learned many new tricks, including the Russian splits and Yoga Cat pictured below (no, that isn’t me, but I have performed these moves successfully a number of times).

Russian Splits:

russian splits on lyra

Yoga Cat On Top Strop:

Yoga cat top strop

There is a good reason why the time spent on aerial equipment is referred to as flying, because I really do feel like I am flying when I am in class, free as a bird. I intend to continue this love affair for quite a while!

The Five Keys To Optimal Brain Health

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Sharpens-Your-Brain

By: Dr. Stacey Naito – Physician and IFBB Pro

Even if your genetics put you at risk for developing dementia, there are numerous lifestyle and behavior adjustments which you can make in order to protect brain function and fight dementia. The five keys listed below are proven to improve brain health and keep your mind vital and sharp for decades.

1. MOVE YOUR BODY

Scientific research has proven that overall physical health is closely linked to brain health. Regular exercise aids in the maintenance of a healthy weight range, normal cholesterol levels, while also optimizing blood flow throughout the body and the brain and supporting the growth of new brain cells.

The benefits of physical health stem not only from regular exercise, but also from other good health practices. Support your brain’s health by doing the following:

• Exercise at least 30 minutes daily to relieve stress.
• Make sure to get between seven to eight hours of sleep each night.
• Refrain from using tobacco.
• See your doctor regularly.
• Maintain a healthy weight.

2. YOU ARE WHAT YOU EAT

Research studies indicate that diets which are low in saturated fats and cholesterol, and rich in polyunsaturated omega-3 fatty acids and nutrients like lutein and vitamin E, may have a protective effect on brain cells and overall brain health.

Brain-healthy dietary changes:

• Opt for healthy fats which are found in olive oil and fatty fish like salmon. Avoid saturated and trans fats.
• Consume a diet which incorporates milk, eggs, vegetable oils, nuts, whole grains, and dark leafy greens like spinach, all of which are rich in vitamin E. Vitamin E is an important nutrient which supports brain health. If you can’t get vitamin E from foods, you can take it in supplement form.
• Eat plenty of fresh fruits and vegetables, aiming for nine fist-sized servings each day. Select colorful fruits like cranberries, blueberries and tomatoes which are packed with powerful anti-inflammatory compounds known as polyphenols. Keep the skin on fruits and vegetables to maximize their nutritional benefits.
• Add lutein. Lutein is a potent antioxidant which is critical for eye and brain health. Foods which are rich in lutein include spinach, kale, turnip greens, collard greens, egg yolks, corn, and peas. You can also take lutein in supplement form.

3. EXERCISE YOUR BRAIN

Extensive research has proven that the brain continues to learn new skills and information throughout life, and benefits from frequent intellectual stimulation. Make sure to pursue new activities, education and games to challenge your mind. Read books to elevate your knowledge base.

How to stimulate your brain:

• Engage in regular sessions of a mental activity you enjoy, such as reading, word games such as crossword puzzles, or learning a foreign language.
• Get into a daily habit of learning a new word or fact.
• Master a new skill or subject each year.
• Manage stress and balance your energy by meditating. Meditation may help to reduce stress and body inflammation by soothing the vagus nerve, an important nerve which controls the body’s immune response.

4. NURTURE RELATIONSHIPS

Though we know that relationships with family and friends are key factors in a person’s happiness, regular social interaction promotes the formation of new brain cells and aids in brain repair. One study revealed that men and women who had the most social interaction had less than half the rate of memory loss as those who were the least socially involved. By visiting friends and family and being involved in community activities, you will protect brain health.

Social brain boosters:

• Spend time with your family and friends regularly, and make them a priority.
• Volunteer for an organization which surrounds a cause which you are passionate about.
• Work for as long as you can, and for as long as you feel motivated to do so.
• Join clubs and become involved in religious or spiritual activities which resonate with you.

5. BALANCE YOUR NEUROTRANSMITTERS

Brain function relies on important molecules known as neurotransmitters. Neurotransmitter levels affect mood, behavior, cognitive function, social function, digestion, sleep, weight regulation, and many other processes.

The problem with current society is that the vast majority of people have overly stimulated sympathetic nervous systems, which over time can drain the body of serotonin. The excitatory part of the nervous system dominates once the inhibitory neurotransmitters are depleted, resulting in anxiety and an inability to “wind down”. Eventually, even the excitatory neurotransmitters such as serotonin, epinephrine, norepinephrine and GABA are also depleted, and severe depression or chronic fatigue usually develop.

Conventional drugs cannot replenish these neurotransmitters, and in fact, tend to cause depletion of the neurotransmitters. This is the reason why some depression medications do not work on some individuals. The good news is that supplementation with amino acids can help to replenish deficient neurotransmitters.
How To Nourish Neurotransmitters:
• Eat a healthy diet. Neurotransmitter imbalance is aggravated by poor diet. Diets high in protein supply the brain with the amino acids it needs to replenish neurotransmitter levels.
• Consume branched chain amino acids to ensure a rich supply of neurotransmitter precursors.

REFERENCES
Neurotransmitter Assessment Brings Light to Management of Psychiatric Problems
Monday, 15 August 2005 00:59By Erik L. Goldman | Editor in Chief – Vol. 6, No. 3. Fall, 2005

The Bottleneck Level: National Bodybuilding Events (Repost)

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Every single year I watch nationally qualified competitors duke it out onstage in hopes of finally making it through the bottleneck and achieving Pro status. Some competitors get smacked down repeatedly, yet keep hitting the national circuit for so long that they must compete against new blood, further limiting their chances. There are times when I shake my head in wonder over the outcome of a national or Pro event when individuals who clearly should have been in first callouts were neglected. I know that feeling all too well because it has happened to me a number of times. Every year the national level events get bigger, which results in even more pressure and more competition to get through that level and into the big wide world of Pro status. When a competitor finally gets pushed out of the bottle and glides into Pro waters, he or she will bask in it, enjoying the victory, but the majority of Pro competitors soon discover that becoming a Pro doesn’t mean that life will become any easier. If anything, it becomes more difficult, because the bar is set much higher.

Those of us who compete live in a bubble. In fact, I will go as far as to say that when we escape the bottle, we end up in a fishbowl instead of open water. Please don’t interpret this to mean that I lack appreciation for being a Pro, because it is indeed a great honor. But the world at large is a vast ocean which bodybuilding leagues really don’t connect to, similar to the artificial environment which a bowl provides for a pet fish. Bodybuilding is its own world, and though I may love it, I also know that it won’t make me a superstar. Even the biggest bodybuilding legends (except for Arnold) don’t have the full global recognition which they deserve, because bodybuilding is such a niche industry. The only bodybuilders who are household names are the ones who became thespians.

I will admit that when I finally got my Pro Card (after 14 Pro qualifiers), I was relieved and ecstatic because I had finally reached a goal I had set for myself. However, I also fully realize that it wasn’t entirely up to me when or if I would ever get that card, so I always tried my best not to berate myself when I fell short of that Pro card goal. A number of competitors who have been on the national circuit for a very long time have built up a tremendous following on social media channels and have so much power and influence, yet they sell themselves short because they focus on the Pro Card chase as a singular goal. These are precious gems whose shine is only dulled by the disappointment they experience when the sport of bodybuilding edges them out of the winners’ circle.

If you have been competing for a very long time and are getting weary from slipping in national placings or just missing that Pro card too many times, it’s time to take a good look at where your passion truly lies. If your true passion lies directly in the experience of stepping onstage, then by all means continue. However, if you are broke, exhausted, sore and dejected, and you have a true passion beyond the stage for inspiring others to reach fitness goals, then why not BREAK the bottle and swim into the wide ocean? If you build a name, a brand, and a following, you can establish a presence in the real world which will enable you to impact others in the truest sense. In addition, you might stand to make some decent money from nurturing your passion for fitness. Honestly, how much money have you made from competing? Just saying.

How To Assess A Client For Body Asymmetries (repost)

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Asymmetric Musculature

I originally wrote this piece for AFE and am reposting it here.

Fitness pre-testing is a valuable tool for evaluating movement patterns and assessing a client’s strengths and weaknesses. The information gathered from such testing can then be utilized to develop a customized program which addresses and corrects functional abnormalities. The more thorough the pre-testing, the better equipped a trainer is to help the client reach optimal potential within the training program, while also guarding against injuries which the client might be predisposed to as a result of compensatory patterns.

Many people have developed compensatory patterns over time. Sometimes structural abnormalities exist from birth, or develop in childhood, and often throw surrounding soft tissues and joints out of alignment. In other cases, injuries from sports or other activities can cause a person to begin favoring one side of the body in an effort to reduce the stress load on the injured side. The problem with these compensatory patterns is that they allow the weak or restricted side to become even worse over time. Because of this, functional weight training should always address these patterns in an effort to correct them.

How To Determine Asymmetry

One of the most valuable early tests for determining structural asymmetry is the single leg stance, in which the client’s ability to stabilize the trunk over the supporting leg is determined. Misalignments of the hips, knees, or ankles/feet can be detected easily with this screening tool. For example, if one hip joint is restricted or otherwise unstable, the client will shift weight in an effort to maintain balance. A trainer can then utilize the information gathered from the single leg stance test to focus on compromised function in a joint or extremity.

Clients will frequently exhibit asymmetries in strength, range of motion, or muscle recruitment which can easily be overlooked if a trainer doesn’t have a practiced eye. Because of this, a thorough assessment of the client’s posture, range of motion, and form should be implemented before training begins so that the trainer can identify and properly address compensatory movement patterns.

Let’s say a client exhibits poor movement while performing a basic bodyweight squat, the source of the dysfunction must be determined so that the trainer can correct it. Is the limitation is coming from the foot, the knee, the hip joint, the pelvis, or the sacrum? Is the issue one of limited mobility, muscle weakness, joint instability, or of poor muscle activation? The origin and the nature of the dysfunction will determine which corrective exercises should be added to the client’s program.

Sports and Compensatory Patterns

Asymmetries are especially common in people who engage in sports such as baseball, golf, soccer, football, and tennis, which rely heavily on one side of the body. Because of this, it is important to ask clients if they currently play sports or have played them in the past. It is also important to ask clients about any past injuries which may be contributing to current compensatory patterns. Compensation results from a number of factors, including muscle weakness, impaired joint mobility, musculoskeletal asymmetry, leg length discrepancy, previous injury, and even joint stress from obesity. Joints can become lax and unstable, forcing contralateral muscles to take the brunt of the movement in order to stabilize the dysfunction. What often results is overuse in the compensating region, which in turn adversely affects the client’s training, and also reinforces the asymmetry.