Rachel Gelfman's Blog.."My Paleo Journey"

"I want to start by sharing my journey to Paleo story. Its a long one, so grab some grass fed beef jerky and read on..Its been 2 years since I first started eating this way. My life has been influenced by food, nutrition, and health from a young age. I grew up with a mother who i incredible cook (a chef actually), and she and my father owned a big restaurant, catering hall, and bakery when I was little. After they divorced, they ended up working together years later and owned many successful weight loss centers. My father survived multiple major cancer battles and has healed himself after chemotherapy with nutrition and remains a 69 year old health nut to this day." Continue reading by clicking the link below!

http://paleofamilyeats.com/2013/01/07/my-paleo-journey/

This post is from "Paleo Family Eats" and was written by Rachel Gelfman

A Must Read: "Why Personal Training Works and The Data to Prove It" by WEAREWELLO

This article written by WEAREWELLO is a great read for those who are interested in Personal Training.  The benefits of training with a professional really increases your success in wellness and fitness.

"We don’t argue with science. In fact, we are data geeks and we’ve found that it’s good practice to trust the findings of researchers far smarter than us. So, it delights us to find that smarty-pants scientists have found that working with personal trainers is unquestionably worth it. But, don’t trust us; trust the data:" Click on the link below to read the rest of this article by WEAREWELLO

http://blog.wello.co/2012/08/21/why-personal-training-works-and-the-data-to-prove-it/

The Purpose of Participating in Swim Meets

The Purpose of Participating in Swim Meets

By Head Coach Dorsi Raynolds  Edited by Suzan Ballmer M.Ed   Swimming is made up of the most complex set of repetitive, rhythmic motions that exists in sport. More muscle groups must move through more ranges of motion in flawless coordination than in any other repetition-intensive activity. The coordination required to execute fluid, efficient swimming strokes is almost beyond comprehension. Because swimming motions and positions are not natural and are quite counter-intuitive, “just doing it” isn’t enough to improve technically. Water is 733 times denser than air and is merciless to any stroke inefficiency.  All sports require an initial investment of energy on the athletes part before performance benefits are reaped. It is imperative to work on stroke skills as well as cardio vascular and muscular conditioning in order to continue to make improvements throughout a swimmer’s career. Because of the highly technical nature of swimming, the  time it takes to master the sport is extremely long and so requires swimmers to practice well and to swim at meets in order to see the outcome of all their hard work.  Human beings are competitive by nature and games and sports are the first place where children begin to experience their competitive spirit. Swimming is a sport that presents both individual and team competitive opportunities and so children learn how to challenge themselves both as individually and as a member of group. Outlined below are some of the most important reasons for young swimmers to participate in swim meets.  1. The first is to experience competition - a word that derives its meaning from the Greek to “strive with”. This “striving with” their opponents implies a cooperative effort that always results in important improvements in time or effort or brings a deeper understanding of the sport for each competitor. Viewing these competitive opportunities in this way promotes healthy attitudes towards competition for each swimmer and they are vital to athletic development.  2. Fast times are produced in practice and are born at meets. It is not possible for any athlete to go as fast or dig as deeply into themselves at practice as it is in competition. This going beyond what was thought possible is one of the gifts of swimming in meets.  3. Swim meets also can serve as a testing ground for athletes. During practice swimmers learn new techniques in strokes, starts, and turns. Races are their opportunity to try out those new skills and for the swimmers and coaches to make assessments and adjustments for future improvements.  4. Swim competitions provide young athletes with an environment where they can learn to compete with grace and sportsmanship. They must accept all results with a respectful attitude and learn self-control when things don’t go as well as hoped. The meet setting is a great place for swimmers to learn to analyze their efforts for performance clues that will help them in the future as opposed to getting caught up in all the emotions – positive and negative that can arise and test not only the swimmers but also parents and coaches.  5. Swim meets are fun! They can be social occasions as well as competitive experiences. They are a place to celebrate fitness, good health, and youthful exuberance. Team spirit, cheering for fellow swimmers and the excitement of seeing friends succeed in their efforts culminates in an exciting atmosphere that benefits everyone.

Why Women Cannot Do Pull-Ups...or can you?

This column appears in the Oct. 28 issue of The New York Times Magazine.

THE WELL COLUMN

Tara Parker-Pope on living well.

While the pull-up has been used by everyone from middle-school gym teachers to Marine drill instructors to measure fitness, the fact is that many fit people, particularly women, can’t do even one. To perform a pull-up, you place your hands on a raised bar using an overhand grip, arms fully extended and feet off the floor. (The same exercise, performed with an underhand grip, is often called a chin-up.) Using the muscles in your arms and back, you pull yourself up until your chin passes the bar. Then the body is lowered until the arms are straight, and the exercise is repeated. The Marines say a male recruit should be able to do at least 3 pull-ups or chin-ups, but women are not required to do them. In school, 14-year-old boys can earn the highest award on the government’s physical fitness test by doing 10 pull-ups or chin-ups: for 14-year-old girls, it’s 2.

To find out just how meaningful a fitness measure the pull-up really is, exercise researchers from the University of Dayton found 17 normal-weight women who could not do a single overhand pull-up. Three days a week for three months, the women focused on exercises that would strengthen the biceps and the latissimus dorsi — the large back muscle that is activated during the exercise. They lifted weights and used an incline to practice a modified pull-up, raising themselves up to a bar, over and over, in hopes of strengthening the muscles they would use to perform the real thing. They also focused on aerobic training to lower body fat.

By the end of the training program, the women had increased their upper-body strength by 36 percent and lowered their body fat by 2 percent. But on test day, the researchers were stunned when only 4 of the 17 women succeeded in performing a single pull-up.

“We honestly thought we could get everyone to do one,” said Paul Vanderburgh, a professor of exercise physiology and associate provost and dean at the University of Dayton, and an author of the study. But Vanderburgh said the study and other research has shown that performing a pull-up requires more than simple upper-body strength. Men and women who can do them tend to have a combination of strength, low body fat and shorter stature. During training, because women have lower levels of testosterone, they typically develop less muscle than men, Vanderburgh explained. In addition, they can’t lose as much fat. Men can conceivably get to 4 percent body fat; women typically bottom out at more than 10 percent.

So no matter how fit they are, women typically fare worse on pull-up tests. But Vanderburgh notes that some men struggle, too, particularly those who are taller or bigger generally or have long arms. This is related to an interesting phenomenon: if you compare a smaller athlete to an athlete who has the same exact build but is 30 percent bigger, the bigger athlete will be only about 20 percent stronger, even though he has to carry about 30 percent more weight.

“We’re a combination of levers; that’s how we move,” Vanderburgh said. “Generally speaking, the longer the limb, the more of a disadvantage in being able to do a pull-up. I look at a volleyball player and wouldn’t expect her to be able to do a pull-up, but I know she’s fit.”

Two stretches that will help your posture right now!

By Katherine MacPherson BS, ACSM HFS & UVAC Personal Trainer

Right this moment check your posture. 

Are you like picture 1?                                                                           Or like picture 2?

If you’re looking like picture 1, then these two stretches may be exactly what you are missing.  It is very common as a fitness professional to see clients coming into the faculty with the same posture as picture 1.   For many, spending the day at the desk or traveling in your car will typically follow with chronic poor posture like picture 1.  Issues like neck and/or shoulder pain, headaches and hip pain will start to rise and can lead to dramatic health issues that will take time to undo the damage. 

Stretch #1: The Pec Stretch

Directions:

·         On a doorway or wall corner, place your elbow slightly above shoulder height against the doorway or corner. 

·         If you start with your left arm against the doorway or corner, you will then pull your chest toward the right.

·         You should feel a stretch in your chest.  Hold this for 20-60 seconds and change sides.

What it’s doing: It improves the pectoralis (pec) major length.

Stretch #2: Hip Flexor Stretch

Directions:

·         Using a foam mat, kneel one leg back down on the mat and the other bent in front of you. Make sure your front foot is flat and both legs are parallel with your hip.

·         Before you began the hip stretch, make sure your chest is up.

·         Shift your front bent leg forward, allowing you to feel a mild stretch in the back kneeled leg. Hold this for 20-60 seconds.

What it’s doing:  Lengthening the hip flexors.

There are many great stretches that can improve your posture.  Because every person can have a very different structure issue, it is important to get evaluated by a health professional so that you are doing the right stretches.  These stretches can typically be done ANYWHERE (home, work, sitting at your desk) and will go a long way in your overall health.  Call today to see what can be done about your posture.  

The Upper Valley Aquatic Center

 

LADIES: The weight lifting is waiting for you. (BONUS full-body workout attached to blog!)

By Katherine MacPherson BS, ACSM HFS & UVAC Personal Trainer

How many of you will enter the fitness center with pure intent of just using the cardio machines? Well guess what, that won’t burn away hundreds of calories nor give you the muscle and bone building you actually need.  In this blog you will learn WHY women should to strength train and the major benefits that you get when you do it.

What is strength/weight training?

It is a method of training that will improve your strength, bone density, flexibility and balance. Regimens include:

·         TRX Suspension Training®

·         Circuit Training

·         Training that includes dumbbells, resistance bands, barbells, or equipment that adds resistances or load.

·         Boot Camp

·         Personal Training

It is typically common to see women only using cardio machines partly due to three reasons:        

1.       “I read that cardio burns more fat.”

2.       “Only men lift heavy weights.”

3.       “I don’t want to get bulky.”

Your answers to all questions: FALSE

Cardio will burn calories, but so does weight training.  Assume 100 calories on average per mile walk or run.  As you are only burning X amounts of calories, running or walking is only recruiting and generating a select amount of muscles.  With that in mind, you may be missing out on serious posture, balance, and strength development. 

The other myth that only men lift heavy weights is a topic I hear often. “Will I get too buff if I lift heavy weights?”  General strength training programs such as weight lifting and TRX Training® for an example will not create this effect on women.  Strength does not have to come with bulk!

A Personal Training client of mine, looking great on the TRX Straps!

So what are your benefits?

Strength Training will:

·         Reduces levels of fatigue (Daily Fatigue Patterns, Wiley). 

·         Decreases your risk of osteoporosis.  As well as prevention and treatment of osteoporosis.  Curtain training will benefit your bone health through impact loading and resistance training.  Example exercises: Squats and push-ups. (ACSM’s Health and Fitness Journal 5:6-14.)

·         Decreases your risk of heart disease, body fat, cholesterol and blood pressure. (Journal of the American Medical Association 259:1537-1540.)

·         Decreases your risk of type 2 diabetes. (Australian and New Zealand Journal of Public Health 24:331-333.)

·         Studies link exercise to reduced risk of breast cancer. (Cancer causes and control, 2001.)

·         The more muscle development you have, the more calories you burn.

YOU’RE FREE FULL BODY WORKOUT: Find these exercises on youtube.com keyword UVACSWIM!

Before you get started:

 Warm up: 5 minutes on the treadmill or elliptical  

Stretch: 3-5 minutes of stretching

The workout: Complete 3 rounds…

Goblet Squats, 12 reps.

Push-Ups, 10 reps.

Static Lunges, 10 each leg

2 Arm Row, 12 reps.

Ball Slams, 15 slams

:45 plank

The Finisher: complete as many rounds in 7 minutes!

                Jump Squats, 12 reps

                Dead Bugs, 20 reps (10 each side)

                Side Planks, :15 each side

                Jogging in place, :45 

WANT MORE WORKOUTS, TIPS ON TRAINING OR MEET A PERSONAL TRAINER? Contact me at kmacpherson@uvac-swim.com or stop by the Upper Valley Aquatic Center!

Resourses:

Anna, L., Schwartz, Ph. D. 2001. Daily Fatigue Patterns and Effect of Exercise in Women with Breast Cancer. 8: 16-24.

Australian and New Zealand Journal of Public Health 24:331-333.)

Metcalfe, L., T. Lohman, S. Going, L. Joutkooper, D. Ferreira, et al. 2001.  Postmenopausal women and exercise for prevention of osteoporosis: The bone, estrogen, strength training (BEST) study.  ACSM’s Health and Fitness Journal .

Pia., K. Verkasalo, Hollie, V., Thomas, Paul, N., Appleby, et. Al. Cancer Causes and Control. SpingerLink. 12: 1.

Thompson, P.D. 1988.  The benefits and risks of exercise training in patients with chronic coronary artery disease. Journal of the American Medical Association 259:1537-1540.

Gluten & Reduction of Calories for Non-Symptomatic People

By Katherine MacPherson BS, ACSM HFS & UVAC Personal Trainer

In an approach to discover the weight loss and health benefits for those who go gluten free, it was apparent that the major foundation of these health benefits where not only caused by going gluten free, but further directed toward the healthy food choices that came with the food style change.    Some major reasons why people who aren’t suffering from any medical condition that would conflict their digestion of gluten go gluten free is because it has been thought to decrease stomach bloating, improve fatigue, and aid in weight loss.  Going gluten-free may make those changes happen but an evident contributor to the weight-loss aspect will be the reduction of calories that come from the gluten-based food items.  Baked goods, breads, and other heavy gluten products like pastas are generally high in calories, emptied in nutrient values and are readily stored in the body as fat.  It is no wonder that those who skip the gluten avoid the foods that are also making them fat.

Don’t be fooled when people say they lost “X” amount of weight because they went gluten free.  Usually when they go gluten free they also make other choices such as exercising more regularly, reducing caloric intake (due in part to choosing gluten free food sources with fewer calories).  If you take someone who eats a bowl of oatmeal (2 packs 300 calories), a sandwich (the bread alone is 200 calories or more), and pasta (a medium sized bowl is about 400 calories, without meatballs, sauce, or cheese) and have them make healthier choices, especially while adding in regular exercise, they are bound to lose weight. 

Gluten is: a protein source that is found in food created from wheat and related grains such as rye and barely.  Those who suffer from gastric issues, such as coeliac disease, or inflammatory bowel syndrome for an example, follow a gluten-free life style to reduce the cases of stomachache, fatigue, muscle pain, joint pain, and many other health related problems.

Let’s compare these two dinner dishes:

 

                                          

Olive Garden’s Fettuccine Alfredo Dish             

Calories: 1220                                                             

75 grams of fat                                                                 

Gluten-Based                                                                  

Carbs: 99 grams

 

Home-made fresh salad topped with chicken & veggies
Calories start at 220
Total Fat around 8 grams
 Gluten Free

Avoiding gluten:

If any of these items are in your food or drinks ingredient, there a major chance it contains gluten:

Rye, triticale (wheat and rye crossed), wheat, barley (malt flavoring, malt vinegar made from barely, and malt), spelt, bulgar, Farina, kamut

Avoid the following if not labeled GF (gluten-free):   

Breads, Beer, Cookies, Cakes and Pies, Crackers, French Fries, Croutons, Pastas, Salad Dressings, Soups,

Candies

The best GF resources:

Fresh eggs, Fresh meats, poultry, fish, fruit, veggie, beans, unprocessed nuts, seeds

Grains that are GF:

Amaranth, arrowroot, corn and cornmeal, buckwheat, flax, millet, quinoa, GF flours such as soy, corn, bean, rice, soy, tapioca, teff.  

With the food items above, let’s compare the differences from those that are gluten based or GF

Gluten Items:

§  French Fries: 1 serving size, 271 calories, 14.5 grams of fat, and 31.9 grams of carbs

§  Whole grain bread: 1 slice serving size, 90 calories, 16 grams of carbs

§  Pasta: (Spaghetti) 1 cup=1 serving size, 221 calories, 43.2 carbs

Non-Gluten Items:

§  Blueberries: ½ cup = 1 serving size, 84 calories, 0 grams of fat, 21 grams of carbs

§  Grilled chicken breast: 1 breast= 1 serving size, 120 calories, 1.5 grams of fat, 0 grams of carbs

§  Hardboiled egg: 1 egg = 1 serving size: 70 calories, 4.5 grams of fat, 1 gram of carb

HOWEVER! Just because a food item says its gluten free, doesn’t mean it’s going to be “healthy” for you.  Some examples:

GF potato chips

GF Chocolate syrups

GF Ice creams

GF Frozen pizzas

 

In conclusion to losing weight and going gluten free, the likelihood of actually losing weight will happen if your diet changes are efficient.   Letting go of the food items that contain high volumes of fats, gluten and simple carbohydrates will dramatically elicit a healthier food intake.  That being said, it is still important to understand portion control.  When trying to lose weight, it is very important to know your BMR (basal metabolic rate.)  Your BMR is the amount of calories you need to stay alive each day.  It is important to determine your rate so you can better control how many calories you need to lose weight at a healthy pace.  To learn more about counting calories, healthy meal planning and figuring out your BMR, please contact a UVAC Personal Trainer at 802-296-2850 X 104.