Combating Stress’ Impact on Physical & Mental Health

By MLK SBSM Trainer John Noble 

The National Institute on Mental Health defines stress as the brain’s response to any demand. It can come from many sources like being stuck in traffic while commuting to and from school or work, a change in a relationship, or a serious illness.

The signs and symptoms of stress are wide ranging and differ between individuals. They can affect people mentally as well as physically.  Have you ever stood at an amusement park and observed the passengers on a steep roller coaster ride? Some are huddled way down in the farthest seats back, eyes clenched, teeth gritted and hands clamped down on the retaining bar. Just waiting for the second they can jump off the ride (and certain death, it seems!). But on the opposite end of the cars, up front, are the true thrill seekers, yelling and savoring every twist, turn, loop and drop. The analogy of roller coaster is used to explain how and why the same stressor can cause different effects and reactions in different individuals.

Recent research from the University of California, Berkeley has found physical differences in the brains of people with stress disorders and those without. The largest distinction was the ratio of the brain’s white matter to gray matter is higher in those with stress-related mental disorders compared to people without a diagnosed mental disorder. It has also been found that people that have chronic stress also have a higher ratio of white to gray matter in certain areas of the brain.

Though small amounts of stress can be positive, the effects of chronic stress can have lasting effects on anyone regardless of gender, age, or race. Chronic stress affects every major system in the human body. The cardiovascular system sees an increase in heart rate as well as the blood vessels dilating. While under stress the musculoskeletal system tenses up which can cause tension headaches, and a number of musculoskeletal issues. Cardiovascular issues, weight gain, a compromised immune system and increased psychological distress are only a few of the many ways chronic stress negatively impacts every system in our bodies.

Though these tips can be used at any time, the best way to manage stress is with a proactive approach, taking care of it regularly and before it becomes chronic.

1. Watch what you eat. When you eat nutritious, high quality foods, your blood sugar and hormones are more balanced.
2. Watch what you think. Stress is a perception of a threat, real or perceived. Nothing more and nothing less. Challenge the way you see the world, and how you react to it.
3.  Relax…Actively. Meditate, Stretch, or go for a walk around the neighborhood.
4. Train your brain – Learn a new skill or game, anything to actively engage your mind with positive thoughts.
5. Drop it like it’s squat! Exercise has been shown to equal or surpass the effects of some pharmaceutical drugs to combat stress. So dance, jump, ride or squat your way to lower stress.
6. Go to Sleep. Make sleep a priority. Stress hormones are increased and poorly regulated with a lack of sleep.

By nature of the world we live in, many times, stress is unavoidable. But by utilizing this stress-management toolbox, you can avoid chronic stress, and minimize the way stressors impact your physical and mental health.

For more information, check out the following resources:

http://www.stress.org/

http://www.nimh.nih.gov/health/publications/stress/index.shtml

http://psychcentral.com/blog/archives/2014/02/25/how-stress-affects-mental-health/

The Pernicious Influence of High-Sugar Diets

By JFK SBSM Trainer Ryan Johnson 

As the baskets of post-Easter baskets get lighter and lighter, it’s important to know how you and your family can be affected by all that sugar!  The United States Department of Agriculture (USDA) reports that the average American consumes anywhere between 150-170 pounds of refined sugars in one year. A stark contrast from less than 100 years ago, where the average American’s intake of sugar was only about 4 pounds per person per year.

Not sure exactly what 150-170 pounds of sugar looks like? Here is a visual image: that is 30-35 five-pound bags of sugar!

You might be thinking, “Well, that’s not me! There’s no way I’m eating 150-170 pounds of sugar each year!”  Or are you?

If we do the math, eating 150-170 pounds of sugar per year is equivalent to 30-60 teaspoons of sugar per day.  There are 4 grams in each teaspoon, equaling 120-240 grams of sugar per day.  Looking at the sugar content of popular beverages out there, we can see that it is definitely possible!

1) Coca Cola (20 oz bottle) – 65g sugar = 16.25 teaspoons

2) Mountain Dew (20 oz bottle) – 77g sugar = 19.25 teaspoons

3) Rockstar Energy Drink (16 oz can) – 62g sugar = 15.5 teaspoons

4) Vitamin Water (B-Relaxed Jackfruit 20 oz bottle) – 33g sugar = 8.25 teaspoons

5) Arizona Lemon Ice Tea (24 oz can) – 72g sugar = 18 teaspoons

6) Minute Maid Orange Juice (16 oz bottle) – 48g sugar = 12 teaspoons

7) Langers Apple Juice (16 oz bottle) – 52g sugar = 13 teaspoons

8) Capri Sun, Pacific Cooler (177ml pouch) – 16g sugar = 4 teaspoons

These are only calculations for beverages. Think about other refined sugars that you may be consuming in your food. The teaspoons of sugar can add up pretty quick.

Here are some general facts about sugar consumption, as well as some ways to avoid consuming too much.

What is a “safe” amount of sugar consumption per day?

The American Heart Association recommends limiting the amount of added sugars (sugars that are not naturally occurring) you consume to no more than half of your daily discretionary calorie allowance (the difference between total energy requirements and the energy consumed to meet recommended nutrient intakes). For most Americans, the amount comes out to:

• 36g or 9 teaspoons of sugar per day for Men.
• 20g or 5 teaspoons of sugar per day for Women.

What are some effects of a high sugar diet?

• Increase risk of Non-Alcoholic Fatty Liver Disease
• Increase risk of type 2 diabetes
• Increase risk of heart disease and stroke
• Decrease structural integrity of your arteries
• Lower energy levels
• Increase in bad cholesterol (LDL) levels
• Decrease in good cholesterol (HDL) levels
• Increase in triglyceride blood fats
• Increase risk of cancer

What are some ways I can help lower my sugar intake?

1. Read Nutrition Labels: Knowing the content of you food and how many grams of sugar it contains is a great way to start. Here is a list of some common names for “sugar”: sucrose, high fructose corn syrup (HFCS), dehydrated cane juice, fructose, glucose, dextrose, syrup, cane sugar, corn syrup
2. Avoid Products with Added Sugars: Foods such as fruit and milk have naturally occurring sugars that are not added. Try to avoid (or reduce the amount you consume) foods that are processed and contain added sugars like: barbecue sauces, certain breads, canned-fruits with added syrup, cookies, crackers, frozen dinners, hot dogs, ketchup, baked goods
3. Eat More Fruits: As I stated above, fruits have naturally occurring sugar within them. They also have much needed fiber, vitamins, and minerals. Eating more fruits instead of processed foods can help overall health, satisfy your sweet tooth and help manage cravings.

If at all possible, try to take out as many “empty” calories (devoid of much nutritive value) from your diet as you can. Eating a balanced diet that consists of whole foods, whole grains, fruits and vegetables (with no added sugars of course), quality fats, and quality protein sources can help tremendously with improving health. When you do eat sugar, try to get it from fruits and naturally occurring sweeteners.

References:

1. Regan, Jennifer M. “Not So Sweet”. http://bamboocorefitness.com/not-so-sweet-the-average-american-consumes-150-170-pounds-of-sugar-each-year/
2. Sugar Stacks. “Beverages”. http://www.sugarstacks.com/beverages.htm
3. USDA. “Sugar 101”. United States Department of Agriculture. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Sugar-101_UCM_306024_Article.jsp
4. USDA. “Nutrition and Your Health: Dietary Guidelines for Americans”. United States Department of Agriculture. http://www.health.gov/dietaryguidelines/dga2005/report/html/d3_disccalories.htm

Friday Photo!

Friday Photo from Abraham Lincoln SBSM… Darlene G. working out at the AL High School SBSM Fitness Center and learning how to use the tricep extension cables. Keep it up!!

Superset It… Snowday Workout for the Weekend Warrior!

Provided by JFK Trainer Ryan Johnson

The snow is still falling, and the temperatures are in the teens, but that doesn’t mean you can’t still get a great workout and stay consistent with your health and fitness goals! Today’s workout doesn’t take much space, so you can easily find a spot on your living room to complete this challenging, 10-exercise superset workout. Feel free to make modifications depending on fitness level and potential injuries or limitations.

This workout will consist of 10 total exercises performed in a superset-type fashion. A superset is when you perform one exercise immediately after another without any rest. It’s a great way to use the time you have more efficiently. It also helps with improving cardiovascular endurance.

Start with a general warm-up (walking or jogging, plank walkouts, gentle walking lunges, arm and leg swings and circles, etc) for 3-5 minutes followed by some light dynamic stretching.

• Perform 5-10 reps for the first exercise of each superset. You DO NOT want to go to failure in the first exercise.
• Perform as many reps as you can of the second exercise with PERFECT form. Once you feel like you cannot do another quality rep, stop.
• Rest for 30 sec- 1 min after each superset.

Here is the workout:

1. Close Grip Pushups with feet elevated on bench or chair/ Split Lunge Jumps
2. Bulgarian Split Squats (5-10 reps each leg)/ Mountain Climbers
3. Supine leg raises (slow tempo- i.e. 5-6 seconds each rep)/ Bicycles
4. Squat Jumps/ Pushups
5. Hip Bridges with feet elevated on bench/ Burpees

Perform 2-3 rounds with a 1-3 minute break in between each round. After you finish the workout, make sure to perform some static stretching as needed.

As always, feel free to post a comment if you have any questions or want to share about your experiences completing the workout. Let’s be an inspiration to ourselves and others!

The Paleo Diet: Let’s Break It Down

Provided by JFK SBSM Trainer Ryan Johnson

The Paleo diet has been getting a lot of attention the last couple years. But is all the hype really worth it? Lets dive into the facts about the diet and I’ll leave the decision making to you.

What is the Paleo diet?

According to Loren Cordain Ph.D., who is credited with founding The Paleo Movement, the Paleo diet is “a diet based on every day, modern foods that mimic the food groups of our pre-agricultural, hunter-gatherer ancestors.” Food choices are based on seven fundamental characteristics.

1. Higher protein intake – these include meat, seafood and other animal products. 19-35% of daily calories.
2. Lower carbohydrate intake and lower glycemic index – Non-starchy fresh fruits and vegetables represent the main carbohydrate source. 19-35% of daily calories are from fruits and veggies.
3. Higher fiber intake – Daily fiber is consumed through the consumption of fruits and veggies.
4. Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats – Cutting out trans fats and adding health mono and polyunsaturated fats can lower your blood cholesterol levels and decrease your risk for heart disease.
5. Higher potassium and lower sodium intake – Trying to avoid all types of processed foods and substitute them with fruits and vegetables, which in turn lowers the amount of sodium consumed and increases the amount of potassium consumed.
6. Net dietary alkaline load that balances dietary acid – having a balance of acid producers (meats) along with alkaline-yielding foods (fruits and vegetables).
7. Higher intake of vitamins, minerals, antioxidants, and plant phytochemicals – With the addition of a higher intake of fruits and vegetables, more vitamins and minerals will also be consumed.

What kind of foods should I eat on the Paleo diet?

Here is a basic list of foods that you can eat and cannot eat with the Paleo diet.

Eat:

• Grass-produced meats
• Fist/seafood
• Fresh fruits and veggies
• Eggs
• Nuts and seeds
• Healthful oils (olive, walnut, flaxseed, macadamia, avocado, coconut)

Don’t Eat:

• Cereal grains
• Legumes (including peanuts)
• Dairy
• Refined sugar
• Potatoes
• Processed foods
• Salt
• Refined vegetables oils

What are some of the health benefits associated with a Paleo diet?

• Eating a “cleaner” diet with less chemicals, additives, and preservatives.
• Anti-inflammatory benefits from the nutrients in fruits, vegetables, oils, nuts and seeds.
• Eating more iron with the increase in red meat intake
• Improve satiety and feeling fuller throughout the day
• Possible weight loss

What are the setbacks with eating a Paleo diet?

• “One size fits all” diets are usually not the most appropriate diet for all people. All “diets” need to be tailored to the person participating.
• The reduced amount of calorie-dense carbohydrates consumed while on the Paleo diet could reduce the amount of energy available in certain athletic populations.
• Consuming no dairy can lower the amount of calcium consumed.
• No consistent “guide” for portion size. This could lead to over eating of certain foods.
• Completely eliminating foods like grains and legumes may not be necessary for all populations (i.e. people who do not suffer from celiac disease and do not have gluten sensitivity).

Final Thoughts

If you are looking into adopting the Paleo diet as your own, do as much research about it as you can. Make sure you take into account your current health status and health goals when deciding what you’re going to put into your body. We all are individuals and have different nutrient needs, so make sure to take the time to find out for yourself what is best for you!

References:

Robb Wolf – Paleo

http://robbwolf.com/what-is-the-paleo-diet/

The Paleo Diet – Loren Cordain Ph.D

http://thepaleodiet.com/

The pros and cons of the Paleo Diet – John Berardi PhD

http://www.huffingtonpost.com/john-berardi-phd/paleo-diet_b_5774200.html

Weekend Workout: Intense Cardio Blast

Provided by Bruce Randolph Trainer Ismael Lujan

This workout is designed to improve cardiovascular fitness and to help support weight loss goals. One great aspect of this workout is that it can be modified for different fitness levels. When you first start doing this workout you can start with one round, and build up from there as your fitness level progresses. Also remember the importance of a warm up! Cold muscles don’t perform well, leaving you more prone to injury, so take at least 5-10 minutes to go through a dynamic warm until your muscles and joints feel warm and loose. This can include plank walk-outs, half lunges with a torso rotation, shoulder circles, lateral shuffles, and brisk walking.

This workout consists of 2 rounds of 12 exercises, done for 30 seconds each, as well as a 100 meter sprint and 100 meter jog.

1. Jumping Jacks – Stand up straight, with your feet shoulder width and arms by your side. Jump feet wide while quickly raising your arms up. Come back to a standing position and repeat.
2. Wall sit – Sit down with your back pressed against a wall while sliding your knees to 90 degrees.
3. Push up – Start in a plank position, with your hands at a distance slightly wider than your shoulder. Keep your back straight while you bring body down creating 90 degrees with your elbows. Push back up for one rep.
4. Abdominal Crunch – Lie on your back with knees slightly bent, feet directly under your knees. Place your hands behind head with elbows pointing to the side. Using your abdominal, slowly lift your shoulder blades off the floor. Lower back to the ground, and repeat.
5. Step ups onto chair/bench – Step onto the bench/chair with one leg then lift the other leg to a 90 degree angle at the knee joint. Lower back to the ground, and repeat, alternating legs.
6. Squat – Position feet slightly wider than shoulders. Roll shoulders back and away from the ears. Maintain a neutral spine. Send hips backward as you begin to bend the knees. Keep the chest lifted and thighs parallel to the floor.
7. Tricep dips – Position your hands, shoulder width apart on a secured bench/chair. Slide your buttocks to the front of the bench. Slowly bend your elbows to lower your body until the elbows reach a 90 degree angle. Push back up to straighten your arms. Keep your shoulders down as you lower and raise your body.
8. Plank – Plant hands directly under the shoulders. Neutralize the neck and spine while keeping the head in line with the back. Hold the position while keeping the spine long and hips lifted.
9. Lunges – Step forward and bend both knees to lower toward the ground. Keep hips square, your front knee over your food and your back knee pointing down. Knees, hips and shoulders all facing forward while you lower and raise your body.
10. High knees/Running in place- Position feet hip apart. Bring one knee towards your chest and move it back to the original position while the other knee goes up.
11. Side plank – Lay on your side, with feet stacked or staggered. Position your elbow under your shoulder, press into the ground to lift hips, and hold position. Focus on engaging side abdominal muscles to hold your body up. Switch sides after 30 seconds.
12. Push up and rotation – Start in a regular pushup position, but each time you push up, rotate your body to the side, reaching one arm into the air above you. This exercise is similar to a side plank except your adding a push up in between.

Finally, complete the 100 meters sprint 3 times with the jog in between. For the 100 meter sprint, it is really important that your body is straight and not hunched back. Your head should be lifted and keep form of streamlined shape. During the jog it’s important to focus in relaxing your body and breathing. Controlling your breathing it’s a big part of running as well as keeping good form.

After you finish the first round, take a few minutes to recover before starting the second round.

Now 3… 2… 1…. Go!

Friday Photo from Bruce Randolph SBSM Fitness Center

Today’s Friday photo showcases Bruce Randolph’s two holiday challenge winners, Theresa G. and Alonso B., with their new fitbits. To be eligible to win a free fitbit and membership to our centers, participants had to lose or maintain their weight throughout the holiday season, from November to January. Way to go, and keep up the great work in 2015!

 

7 Surprising Reasons You’re Not Losing Weight

By Abraham Lincoln Trainer Michelle Beachem  So often I see people coming to the gym, cleaning up their eating, and generally thinking they are doing exactly what they need to do to lose weight. However, we all know the story isn’t that simple — even people who adopt healthier habits can struggle to shed those stubborn pounds. Here are seven common reasons why.

1. Not drinking enough water. Besides keeping you hydrated, drinking water regularly throughout the day, according to recent studies, can help you lose weight. Drinking a glass of water (8oz or more) before a meal helps encourage portion control, and eating foods that contain a lot of water (like fruits and vegetables) helps to fill you up faster, and in turn helps you to eat less.
2. You over indulge in healthy foods. Nuts are healthy for sure (especially as an after workout pick-me-up) but they aren’t exactly devoid of calories. You still need to watch how much you eat of the good stuff. Portion out proper serving sizes of nuts and other calorie-dense healthy foods in to containers for easy snacking so that you don’t have to worry about over-consuming them.
3. You only do cardio. Cardio is good for you, this much is true. However, if you are trying to lose weight you need to add in resistance training to help speed the process along. Weight training helps you gain muscle mass which helps to raise your metabolism, which in turn helps you to burn more calories.
4. Your partner isn’t on a healthy path. A partner who’s on a healthy path can be a huge help to your weight-loss goals, but if your partner is not on board, then your relationship may be contributing to keeping you fat. You can’t expect to lose weight if your partner constantly suggests ordering delivery for dinner, wants to go out for ice cream, or is guilt tripping you into sleeping in instead of exercising. Communication is key and letting them know that you need their support in losing weight is a great first step to keeping the lines of communication open. You don’t want to end up resenting your partner or vice-versa, especially if it is simply from not communicating your needs.
5. You don’t sleep enough. Making time for your workouts can mean less time for sleep, but it’s important to get enough z’s if you’re trying to lose weight. You need extra energy to keep up with your exercise routine, and skimping on sleep can affect your body’s ability to control its appetite; not enough shut-eye increases the appetite-stimulating hormone ghrelin, and decreases leptin which helps you feel full.
6. You don’t eat breakfast. Skipping breakfast may seem like a great way to save calories, but your body will likely hold on to stored fat because it thinks it needs to save fat rather than burn it. People who eat breakfast tend lose more weight than people who don’t. Make sure to eat breakfast each morning to jump-start your metabolism, but don’t just grab anything — make sure to include a rich source of protein along with a complex carbohydrate to give you long lasting energy and enough fiber to keep you feeling full for hours.
7. You still drink soda- Soda offers literally no nutritional benefits. None. Continuing to consume soda will sabotage your weight-loss goal, even if you are only drinking diet soda. Studies have shown that individuals who drink two diet sodas a day or more had waistlines that were significantly larger than the nondrinkers.

If you’re guilty of any of the above common mistakes, try incorporating these healthy strategies into your lifestyle. You might be surprised at the progress you’ll make!

Weekend Workout: 20 Minute Leg Burn

By North SBSM Trainer Kimberley Turner

Today’s no-equipment workout targets your lower body — quads, glutes, and hamstrings, with a big of cardio mixed in. If daylight and weather allow, take it outside, and add in a 15 minute fast walk or jog at the beginning and end for a great multi-system workout. However, if not, you’re living room will do just fine! First start with a five-minute dynamic warm up. Include exercises such as:

• Plank Walk-Outs
• Walking Lunges
• Leg Swings (forward/backward and side-to-side)
• Torso rotations
• Forward lunge to single leg forward fold balance and stretch

Next, now that your joints are feeling warm and you blood is started to pump a bit faster, you’ll go into 3 rounds of the following sequence:

1. 20 Squats
2. 20 Split Jumps
3. 20 Alternating Back Lunges
4. 20 Squat Jumps.
5. Plank Tucks (from plank position jump both feet in to your chest, then jump back to plank)
6. Lateral skier jumps

Minimize pauses between exercises, but between each circuit, take a 30 second-1 minute rest. Finish with a cool down, that includes walking (if you’re outside) and static stretching, holding each stretch for 30-45 seconds for maximum benefits. Staying active doesn’t always have to mean spending an hour at the gym, going on an epic bike ride, or running a 5k. It can be as simple as completing this at-home routine 2x a week as a great starting point. Don’t keep putting it off until tomorrow — healthy living starts today!

Tabata Body Weight Blast

Today’s weekend workout provided by West SBSM Trainer Heather Carlton 

Tabata interval training is a method of training where you alternate 20 seconds of exercise with 10 seconds of rest done for eight sets/rounds in this fashion. It is great for improving cardiovascular heath and decreasing body fat, especially when you’re short on time for workouts.

Total body:

• Push-ups 8/20/10
• Crunches 8/20/10
• Squats 8/20/10
• Burpees 8/20/10
• Ab Side Twist 8/20/10
• Lunges 8/20/10

This workout should only take about 20 minutes, and when done regularly, can be a valuable part of attaining your health and fitness goals.

 

Total exercise time : 24 minutes