Maximumwellness's Blog

Things to do Everyday… Exercise VIII Makes a Difference!

maximumwellness — Sun, 04 Dec 2011 18:13:53 +0000

“I was captain and should have set the example. I would lift a minimum of weights. Mine was natural physical strength. I always thought quickness and agility were much more important.” – Merlin Olsen

C.H.A.R.G.E. #124

This week’s C.H.A.R.G.E., balance, agility, and coordination training, is not only one of my favorite areas of training, but probably one of the most overlooked areas as well. From the improvement of athletic performance to the prevention of injuries, training that includes exercises meant for the betterment of balance/agility/coordination is time well spent. This includes traditional strength training programs where muscles required for good balance and coordination are trained and strengthened as well.

To fully understand the benefits, importance, and exercises utilized with these various forms of training, it is imperative to first define what each term means. All three are interrelated but not dependent upon each other for success, necessarily. At the end of this C.H.A.R.G.E., I have included a few links to websites of certain exercises that will help you improve your balance, agility, and coordination.

Balance – Your body’s ability to utilize information about where your body is in space. Your body is involved in a complex networking of messages that are constantly being sent from your head to your toes. As this occurs, you are relying on vision and inner ear reactions to position in space and help maintain your balance. These messages are continuously telling which muscles to work and which ones to rest in order to help you sustain your chosen position. When this network gets overloaded, you lose your balance. However, with balance training exercises that increase muscle strength and body awareness, you can develop a greater sense of balance with activities that were once a “challenge”.
Agility – Your body’s ability to move quickly and gracefully. Typically, agility is referred to athletic performance. However, as you increase your ability to move (and fall) gracefully, you also decrease your chances of injury as well. Generally speaking, the faster you can move the better off you will be, especially in athletics. This is also true with non-athletes. Anytime you are performing a gross body movement such as, walking/hiking on unstable ground, or taking your dog for a walk/run, you will be more effective and efficient the more agile you are.
Coordination – Your body’s ability and all of its parts to function together to produce successful results. By using your non-dominate side to eat, brush your teeth, and brush your hair, you can train various parts of your brain that will improve your coordination. Many years ago I fractured a bone in my hand playing a pick-up game of basketball two weeks before final exams. The splint I wore for six weeks required I do everything with my left hand (non-dominate side), including taking my final exams. It looked as though a kindergartner had written my essays, but it did my coordination a world of good.

C.H.A.R.G.E. Questions: How good are your balance, agility, and coordination? Describe a time when a lack of balance or coordination led to a fall or poor athletic performance. How could training in these areas help you prevent injuries and/or improve your athletic performance?

1. According to WebMD.com, which of the following is NOT considered a symptom of low blood sugar?

a. Sweating

b. Moodiness

c. Anxiety

d. Dizziness

e. All of the above are symptoms

Answer – E

2. According to WebMD.com, which of the following is a tip given to help off-set the side effects of chemotherapy from a nutritional standpoint?

a. Keep a food and symptom diary

b. Talk to a dietician

c. Stay hydrated

d. Eat small meals

e. All of the above

Answer – E

This Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following is a symptom of Type 1 diabetes?

a. Fruity Breath

b. Dry Mouth

c. Frequent Urination

d. Increased Thirst

e. All of the above

2. According to WebMD.com, what percentage of married couples, 65 years and older, reported having a happy marriage when they had had sex more than once a month?

a. 40

b. 50

c. 60

d. 70

e. 80

(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).

*Information gathered from http://diabetes.webmd.com/h2t-managing-diabetes-11/default.htm?article=091e9c5e80854af0#nav

*Information gathered from http://www.webmd.com/ovarian-cancer/features/15-nutrition-tips-chemo

*Information gathered from http://diabetes.webmd.com/ss/slideshow-type-1-diabetes-overview

*Information gathered from http://www.webmd.com/healthy-aging/news/20111122/study-sex-puts-a-sine-on-golden-years

Exercises to help you with your balance, agility, and coordination http://www.ehow.com/how_5365394_improve-balance-coordination.html, http://www.sport-fitness-advisor.com/agility-exercises.html, http://www.livestrong.com/coordination-exercises/

If you are interested in a personal training consultation, in-house personal training at my studio, wellness coaching by phone, or the three-month wellness journal, contact me at rustygregory@austin.rr.com.

Things to do Everyday… Exercise VII Makes a Difference!

maximumwellness — Sun, 13 Nov 2011 16:20:43 +0000

“I never struggled with injury problems because of my preparation – in particular my stretching.” – Edwin Moses

C.H.A.R.G.E. #123

For the last few weeks I have written about the importance of daily exercise on our metabolism, health and fitness, and overall well-being. At the conclusion of this series, hopefully, you have the information, and will be inspired and encouraged to kick your workout program into another gear. With New Years just around the corner, could there be a better time?

You can’t discuss exercise without mentioning stretching and all of its benefits. Many of the injuries that we experience are a result of muscular imbalances. This is due to muscle tightness and weakness. A comprehensive stretching program performed on a regular basis helps to alleviate and prevent Flexibility, or the range of motion (ROM) about a joint, has several health benefits. The following list includes changes you will see if you regularly stretch

There are several types of stretching techniques that you can use to increase your ROM (note: all stretching should be to the point of slight discomfort, not pain!). Some of the following techniques are pictured in the website listed below.

1. Static Stretching – Holding a muscle in a stationary position for 20-30 seconds.

2. Dynamic Stretching – By contracting a muscle you stretch its opposing muscle by staying in motion. For example, extending your knee immediately followed by flexing your knee. By doing so you stretch your hamstring and then your quadriceps, respectively.

3. Active Stretching – By contracting one muscle group, you stretch its opposing muscle group. For example, contract your triceps muscle to the point that you stretch your biceps.

4. Proprioceptive Neuromuscular Facilitation (PNF) – Is used to enhance the neuromuscular (nerves and muscles) system of the body. The best results occur when you use a partner. While lying on your back, have your partner provide resistance against your leg that allows you to contract your hamstring (agonist) isometrically (you are trying to push your foot to the floor) for 6-8 seconds, then contract the hip flexor (antagonist) to allow for a further stretch on your hamstring.

5. Ballistic Stretching – This is when you take the muscle being stretched to its near maximal length and then bounce to stretch it farther. This is not advised because of its high risk of injury.

6. Active Isolated Stretching – When you assume a position and hold it without any assistance other than the strength of your muscles. As you contract one group of muscles, the opposing muscles are stretched.

There are many benefits of stretching on a regular basis and maintaining a healthy range of motion. By implementing a flexibility routine into your daily exercise program you can expect to see some or all of the following positive outcomes:

1. Reduces the risk of injury

2. Increases blood flow (circulation) to muscles stretched

3. Improves athletic performance

4. Reduces tightness in muscles that may be caused by stress

5. Improves posture

6. Increases relaxation

7. Increases flexibility

8. Reduces pain

9. Reduces muscle soreness

I have included the following links to help illustrate proper stretching exercise technique http://www.sportsinjuryclinic.net/cybertherapist/stretching/allstretches.php, http://www.shapefit.com/stretching-exercises-guides.html.

C.H.A.R.G.E. Questions: How could you add flexibility training to your workout routine? How could you benefit from a stretching routine? Where could you go to learn more about specific stretches that would help you?

1. According to WebMD.com, which of the following countries ranked #1 in life satisfaction in a 2010 study?

a. America

b. Germany

c. Denmark

d. Canada

e. England

Answer – C

2. According to WebMD.com, which of the following acts as a dehydrator when considering the total amount of water we are consuming?

a. Coffee

b. Tea

c. Alcohol

d. Oatmeal

e. Sugary Drinks

Answer – C

This Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following is NOT considered a symptom of low blood sugar?

a. Sweating

b. Moodiness

c. Anxiety

d. Dizziness

e. All of the above are symptoms

2. According to WebMD.com, which of the following is a tip given to help off-set the side effects of chemotherapy from a nutritional standpoint?

a. Keep a food and symptom diary

b. Talk to a dietician

c. Stay hydrated

d. Eat small meals

e. All of the above

(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).

*Information gathered from http://www.webmd.com/balance/rm-quiz-happiness

*Information gathered from http://www.webmd.com/parenting/healthy-family-choices-11/healthy-beverages

*Information gathered from http://diabetes.webmd.com/h2t-managing-diabetes-11/default.htm?article=091e9c5e80854af0#nav

*Information gathered from http://www.webmd.com/ovarian-cancer/features/15-nutrition-tips-chemo

Things to do Everyday… Exercise VI Makes a Difference!

maximumwellness — Sun, 30 Oct 2011 19:23:59 +0000

“Sports can unite a group of people from different backgrounds, all working together to achieve a common goal. And even if they fall short, sharing that journey is an experience they’ll never forget. It can teach some of the most fundamental and important human values: dedication, perseverance, hard work, and teamwork. It also teaches us how to handle our success and cope with our failure. So, perhaps the greatest glory of sport is that is teaches us so much about life itself.” – Ahmad Rashad

C.H.A.R.G.E. #122

The last few weeks I have been writing about the many benefits of exercise in general and the benefits that are specific to certain forms of exercise. One benefit, increasing your metabolism, occurs in all forms of exercise to one degree or another. Basically speaking, we are healthier, feel better, have more energy when our metabolism is high.

Okay, so you don’t like to slug-it-out lifting weights or pound away on the treadmill at the gym for your workout session. Riding the stationary bike bores you to tears, so, what to do? Have you ever considered playing your favorite sport with friends or co-workers to get that much needed exercise? Playing sports offers many benefits on many levels. To begin with, sports like tennis, flag football, basketball, volleyball, racquetball, jogging, and golf (if you walk briskly all 18 holes):

1. Reduce stress

2. Are a great form of physical activity, i.e. strengthens muscles, bones, and the cardiovascular and cardio-respiratory systems

3. Improves balance, flexibility, agility and memory

4. Increase confidence

5. Are great calorie burning activities

6. Help lower cholesterol and blood pressure levels

7. Help reduce risk of heart disease

8. Improve mental well-being

9. Act as a social outlet for kids and adults

10. Help in dealing with adversity

11. Help develop leadership skills

12. Help to teach teamwork

13. Strengthen problem solving skills

14. Teach winning and losing graciously

15. Are fun and improve overall well-being

The key to playing sports when we are young is to do it for the right reason… to have fun. When we do this, it often times translates into playing them as adults. When we start pressuring our kids to perform at too high of a level and sticking to one sport verses multiple sports, we open the door to burnout and injury. This can happen to us as adults as well. When we play one particular sport year round, we develop muscle imbalances that can lead to an injury. By getting involved in multiple sports, we open ourselves up to enjoying all of the above benefits of competition.

C.H.A.R.G.E. Questions: What is your favorite sport to play? How would playing that sport benefit you? What benefits of playing sports appeal to you the most? Where could you go to get information on joining a league or creating a team for competition?

1. According to WebMD.com, which of the following is NOT a symptom of strep throat?

a. Swollen and tender neck lymph nodes

b. Fever

c. Rash on the neck and chest

d. White spots in the throat and tonsils

e. All of the above are strep symptoms

Answer – E

2. According to WebMD.com, which of the following is NOT a cause of memory loss?

a. Smoking

b. Syphilis

c. Stroke

d. Sleep Deprivation

e. None of the above

Answer – E

This Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following countries ranked #1 in life satisfaction in a 2010 study?

a. America

b. Germany

c. Denmark

d. Canada

e. England

2. According to WebMD.com, which of the following acts as a dehydrator when considering the total amount of water we are consuming?

a. Coffee

b. Tea

c. Alcohol

d. Oatmeal

e. Sugary Drinks

(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).

*Information gathered from http://www.webmd.com/cold-and-flu/slideshow-anatomy-of-a-sore-throat

*Information gathered from http://www.webmd.com/brain/memory-loss

*Information gathered from http://www.webmd.com/balance/rm-quiz-happiness

*Information gathered from http://www.webmd.com/parenting/healthy-family-choices-11/healthy-beverages

Things to do Everyday… Exercise V Makes a Difference!

maximumwellness — Sun, 23 Oct 2011 13:30:33 +0000

“Now I say that if you run more than 15 miles a week, it’s for something other than aerobic fitness. Once you pass 15 miles, you do not see much further improvement.” – Kenneth H. Cooper

C.H.A.R.G.E. #121

The last few C.H.A.R.G.E.’s I have written about the benefits of different forms of exercise as well as, their affects on our metabolism. Hopefully, by the time I am done writing on each mode of exercise you will identify the benefits that are most attractive to you and choose the form of exercise that is specific to those benefits.

Long before Kenneth H. Cooper first coined the term “aerobics” in the 1960’s, aerobic exercise was being performed by many as they hunted and fled for survival. Therefore, those who were the most aerobically fit where typically the ones who ate well and lived the longest. As you can probably see, the ability to run was really important. Also, throughout history celebrations in different societies involved dancing, fighting, and various games. This led to improved health and fitness in people who had no access to extensive study and research. Since Cooper’s “discovery”, much has been learned about cardiovascular exercise’s proper frequency, intensity, and time required in reaching optimal health. The following list includes examples of various forms of aerobic exercise:

1. Running/Walking

2. Cycling

3. Swimming

4. Dancing

5. Rowing

6. Jumping Rope

7. Elliptical Cross Training

8. Roller/Ice Skating

So, what makes these activities aerobic exercise? All of these activities are performed at an intensity that can be maintained for three minutes are longer, the time it takes for your aerobic energy system to take over; by definition, aerobic means “with oxygen”. This simply means that you are able to take in, utilize, and exhale all the air at a comfortable level. To reap the cardio-respiratory benefits of each mentioned exercise you must perform the exercise for 20-30 minutes in your target heart rate (THR) zone on most days of the week. To determine your THR zone (training intensity), subtract your age from 220 then, multiply by .7 and .85 to find 70% and 85% of your predicted heart rate max. For example, a 20 year old would have a predicted heart rate max of 200. Their training zone would be 200 X .7 and 200 X .85 (140-170 beats per minute).

Metabolically speaking, aerobic exercise increases metabolism during the time you are exercising plus the time it takes for you to recover. For example, the average 154 lb. person who burned 300 calories during a bout of aerobic exercise will burn an additional 15 calories per 100 calories burned during their workout throughout their recovery process. The recovery process, a return to homeostasis or your pre-exercise state, is actually a slowing down of all of the body functions that had been accelerated during the workout (i.e. breathing, heart rate, sweating, etc.). There are also many other benefits to cardiovascular training. They include:

1. Your heart works more efficiently

2. It increases the amount of endorphins (natural painkillers) produced by your body

3. It improves your quality of sleep

4. It helps to prevent heart disease, high blood pressure, and certain types of cancer

5. It helps to combat depression and stress

6. It helps you to feel higher levels of energy

7. It helps to manage and prevent diabetes

8. It can reduce the risk of osteoporosis

9. It improves triglyceride and cholesterol levels

10. Household chores become easier the better your cardiovascular fitness

C.H.A.R.G.E. Questions: How could aerobic exercise improve your health? What forms of aerobic exercise interest you the most? Where could you go to learn more about what forms of aerobic exercise would work best for you?

1. According to WebMD.com, which of the following is TRUE about diabetes and foot care?

a. Wash your feet in hot water

b. Wear shoes that tend to be tight

c. Don’t wear stretch socks or socks made of nylon

d. Wear sandals to keep your feet cool

e. None of the above

Answer – C

2. According to WebMD.com, which of the following is a cause of gas and bloating?

a. Crohn’s Disease

b. Swallowed Air

c. Medicines

d. Bowel Obstruction

e. All of the above

Answer – E

This Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following is NOT a symptom of strep throat?

a. Swollen and tender neck lymph nodes

b. Fever

c. Rash on the neck and chest

d. White spots in the throat and tonsils

e. All of the above are strep symptoms

2. According to WebMD.com, which of the following is NOT a cause of memory loss?

a. Smoking

b. Syphilis

c. Stroke

d. Sleep Deprivation

e. None of the above

(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).

*Information gathered from http://diabetes.webmd.com/h2t-managing-diabetes-11/default.htm?article=091e9c5e80854aef

*Information gathered from http://www.webmd.com/heartburn-gerd/tc/gas-bloating-and-burping-topic-overview

*Information gathered from http://www.webmd.com/cold-and-flu/slideshow-anatomy-of-a-sore-throat

*Information gathered from http://www.webmd.com/brain/memory-loss

Things to do Everyday… Exercise IV Makes a Difference!

maximumwellness — Sun, 16 Oct 2011 13:49:04 +0000

“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.” – Ken Doherty

C.H.A.R.G.E. #120

As the old fable goes, Milo of Croton began training by placing a young calf on his shoulders and carrying it for a mile. Milo did this every day. As the young calf gained weight and grew larger, Milo grew bigger and stronger. As time passed, Milo eventually carried a full grown bull on his shoulders for a full mile. As a result, Milo had developed incredible strength and power.

Milo’s story teaches us the concept of progressive resistance exercise (PRE). The key factor to PRE is increasing the amount of resistance as a person’s strength increases. If the resistance is not increased further gains in strength will cease. For improvements in strength and endurance the overload principle must be used. The overload principle simply states that in order for training adaptation to occur, you must encounter a stress or load on your body that is greater than normal. Consider the following overload intensities that induce specific changes. The RM stands for repetition maximum, the maximum amount of weight that you can lift for the given number of repetitions. For example, if your 1 RM for the bench press is 150 lbs., that means you can only lift that weight one time, not two or more.

1. Power - 1-3 repetitions (RM)

2. Strength – 4-6 repetitions (RM)

3. Hypertrophy – 8-12 repetitions (RM)

4. Endurance – 15 + repetitions (RM)

These various RM’s provide many benefits ranging from improvements in strength, flexibility, and posture to a reduction in the risk of injury and osteoporosis. By engaging in a regular routine you assure yourself of an improvement in many areas of your health.

There is much confusion between terms referring to lifting weights (resistance). The following definitions should help clear up any misunderstandings associated with these terms.

1. Resistance Training – Any form of exercise where resistance is used. This includes, but is not limited to, body weight, dumbbells, bands, medicine balls, barbells, kettle bells,

2. Weightlifting – Exercise where weights are used to increase strength, endurance, muscle tone, and joint range of motion.

3. Strength training – A method of training where the primary purpose is to increase strength.

4. Olympic lifting – An Olympic sport performing the clean and jerk and the snatch. Variations of these lifts are used during the training period.

5. Power lifting – A sport where the maximum amount of weight is lifted for the bench press, squat, and deadlift.

6. Body building – A method of training used to promote the greatest amount of muscle mass gained and body fat lost.

Metabolically speaking, you have much to gain from an increase in muscles mass. By increasing the amount of muscle that you have, you increase metabolism for the sole purpose of maintaining that muscle mass. The more muscle we add, the higher the metabolism. Conversely, if we lose weight, i.e. muscle, through dieting and/or aerobic exercise, we end up lowering our metabolism long term.

C.H.A.R.G.E. Questions: How could resistance training improve your health? Where could you go to learn more about getting started with a resistance training program? What appeals to you the most about resistance training?

Last Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following is TRUE about Erectile Dysfunction (ED)?

a. 40% of men experience some degree of ED by age 40 and 70% by age 70

b. 50% of men with diabetes experience ED

c. Atherosclerosis, cardiovascular disease, and kidney disease may all cause ED

d. Avid cyclists suffer from ED more often than other athletes

e. All of the above are true statements of ED

Answer – E

2. According to WebMD.com, which of the following is a myth about Alzheimer’s disease?

a. Some memory loss is normal

b. Only old people get Alzheimer’s

c. Depression causes Alzheimer’s

d. Dementia is the same as Alzheimer’s

e. All of the above are myths

Answer – E

This Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following is TRUE about diabetes and foot care?

a. Wash your feet in hot water

b. Wear shoes that tend to be tight

c. Don’t wear stretch socks or socks made of nylon

d. Wear sandals to keep your feet cool

e. None of the above

2. According to WebMD.com, which of the following is a cause of gas and bloating?

a. Crohn’s Disease

b. Swallowed Air

c. Medicines

d. Bowel Obstruction

e. All of the above

(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).

*Information gathered from http://www.webmd.com/erectile-dysfunction/ss/slideshow-erectile-dysfunction

*Information gathered from http://www.webmd.com/alzheimers/features/7-alzheimers-disease-myths

*Information gathered from http://diabetes.webmd.com/h2t-managing-diabetes-11/default.htm?article=091e9c5e80854aef

*Information gathered from http://www.webmd.com/heartburn-gerd/tc/gas-bloating-and-burping-topic-overview

Things to do Everyday… Exercise III Makes a Difference!

maximumwellness — Sun, 09 Oct 2011 14:31:33 +0000

“With body, mind, and spirit functioning perfectly as a coordinated whole, what else could reasonably be expected other than an active, alert, disciplined person.” – Joseph Pilates, Return to Life Through Contrology

C.H.A.R.G.E. #119

In last week’s C.H.A.R.G.E., I started writing a series of C.H.A.R.G.E.’s on several different types of exercise and their benefits to our health. Although many benefits are common to exercise in general, some health benefits are specific to certain forms of exercise. For example, a long distance runner will increase his/her cardiovascular endurance by running long distances, where as a weight lifter will increase his/her muscular strength and endurance through resistance training. In C.H.A.R.G.E. #118, I wrote about the wide variety of yoga’s health benefits, ranging from improved gastrointestinal functioning all the way to an improvement in concentration, attention, and memory… and everything in between.

Today’s topic, Pilates, was founded by Joseph Pilates in the early 1900’s. Initially, the Pilates method of exercise was used to treat World War I injured war victims. As a nurse in England, the German-born Pilates developed equipment so that patients could perform exercises to increase their strength and range of motion. As an unhealthy child Pilates learned the importance of exercise and its affect on health. In the mid-1920’s he moved to New York City where he set up his studio and refined his practice. Until the 1960’s, the only people who performed Pilates were elite dancers, athletes and other entertainers. It wasn’t until about thirty years ago that it entered main-stream popularity for everyday exercisers. Today millions of people around the world benefit from Pilates work.

You can’t talk about Pilates without talking about the core. Your core, which extends from the base of your rib cage to your knees, is Pilates’ main focus. Your core is responsible for your posture and pelvic tilt in your hip area. When strong, your core muscles (abdominals, back, gluteals, hamstrings and quadriceps – because of their effect on pelvic tilt) will adequately support you when sitting or standing. Once any of the muscles in your core area are too tight, weak, or elongated from improper alignment, you run the risk of developing all kinds of structural problems such as, low, mid, and upper back pain. Interestingly, back pain is the second most common reason people visit the doctor. Studies indicate that Pilates:

1. Improves body balance, coordination, alignment, flexibility and overall functionality

2. Builds muscle strength, endurance, tone, and stability to the muscles of the core

3. Is easily modified to meet anyone’s needs

4. Increases mind body connection

However, studies have also demonstrated that Pilates provides minimal cardiovascular benefit and calorie expenditure even at the advanced level. Other forms of exercise are needed to maximize these areas of your health and fitness. Clearly, Pilates’ core strengthening approach provides a healthy and safe way to improve your posture, core stability, and reduce or avoid low back pain. Metabolically speaking, there is not a great increase in metabolism with Pilates’ exercises because the caloric expenditure is minimal and very little muscle mass is increased.

C.H.A.R.G.E. Questions: What areas of your health and fitness do you want to work on right now? Where can you go to learn more about starting a Pilates program? What benefits of Pilates appeal to you the most?

Last Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following statements is true?

a. Alcohol has a greater disruptive influence on women’s sleep than on men’s

b. While intoxicated, people spend more time in REM sleep

c. To improve sleep, drink ½ glass of water for each alcoholic drink consumed

d. Do not drink alcohol within four hours of bedtime

e. None of the above

Answer – A

2. According to WebMD.com, which of the following is NOT a risk factor for breast cancer?

a. Obesity

b. Having three or more children

c. Being a white female

d. Beginning menstruation before the age of 12

e. None of the above

Answer – B

This Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following is TRUE about Erectile Dysfunction (ED)?

a. 40% of men experience some degree of ED by age 40 and 70% by age 70

b. 50% of men with diabetes experience ED

c. Atherosclerosis, cardiovascular disease, and kidney disease may all cause ED

d. Avid cyclists suffer from ED more often than other athletes

e. All of the above are true statements of ED

2. According to WebMD.com, which of the following is a myth about Alzheimer’s disease?

a. Some memory loss is normal

b. Only old people get Alzheimer’s

c. Depression causes Alzheimer’s

d. Dementia is the same as Alzheimer’s

e. All of the above are myths

(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).

*Information gathered from http://www.webmd.com/erectile-dysfunction/ss/slideshow-erectile-dysfunction

*Information gathered from http://www.webmd.com/alzheimers/features/7-alzheimers-disease-myths

*Information gathered from http://blogs.webmd.com/sleep-disorders/2011/09/alcohol-not-a-friend-to-sleep.html

*Information gathered from http://women.webmd.com/guide/5-top-female-health-concern?page=2

Things to do Everyday… Exercise II Makes a Difference!

maximumwellness — Sun, 02 Oct 2011 14:06:18 +0000

“Blessed are the flexible, for they shall not be bent out of shape.” – Author Unknown

C.H.A.R.G.E. #118

Today’s C.H.A.R.G.E. begins a new series on several different forms of exercise that includes the health and metabolic benefits of each. Although many exercise health benefits are common to many different types of exercise, certain rewards are specific to particular modes. Hopefully, at the end of this series you will be able to identify the most important health benefits to you and what forms of exercise that will best help you attain those health rewards.

Historians have found evidence of people in India performing yoga-type poses dating back over five thousand years ago. It was determined that people used yoga to go above and beyond what the mind and body was capable of accomplishing. Today, millions of people practice yoga around the world and enjoy the many health benefits it has to offer. Unlike early yoga practitioners who sought to disconnect from reality, people perform yoga today from a more mindful perspective. Yoga’s basic tenet is the more you practice yoga, the more self-aware you become from a physical, mental, emotional and spiritual well-being standpoint. This occurs from a more mindful approach to relaxation, exercise, diet, breathing, meditation, and positive thinking.

Research has indicated for years that exercise is a major factor in increasing our metabolism. Along with increases in muscle mass, current level of conditioning and activity level, this is done by producing more thyroxin in the thyroid gland. Certain yoga poses involving the shoulders and back are thought to increase this production.

Next to poses and meditation, the importance of breathing is of the utmost importance in yoga due to its wellness benefits. As I posted in C.H.A.R.G.E. #107, deep breathing has many health-promoting rewards:

A reduction of blood pressure
A stimulation of the lymphatic system (drainage system of the body)
A reduction of fatigue
An increase in your metabolism to assist in weight loss/management
An increase in relaxation
An increase in your ability to focus your mind and clear your thoughts

All too often we do not take the time during our busy day to attend to our breathing. Because breathing is a focal point in yoga it “forces” us to reap the benefits of this health-providing practice. At the same time, it allows us to “leave” our stressful situations behind to focus on our breathing and therefore, we will be better equipped to overcome our anxious circumstances.

There are many known health benefits to exercise, and probably just as many unknown benefits. The following list includes health benefits specific to yoga. The benefits are by no means limited to this list.

Improved gastrointestinal functioning
Improved ability to be in the moment, non-judgmentally
Improved concentration, attention, and memory
Helps increase vitamin C in the body
Improved breathing techniques
Improved depth perception
Reduction in Obsessive-Compulsive Disorder (OCD) symptoms
Improved body awareness
Lowers blood glucose levels
Lowers triglyceride levels

C.H.A.R.G.E. Questions: How could yoga help you reach your health goals? Where could you go to learn more about yoga and its health benefits? What health benefits of yoga are you not getting from your current workout program?

Last Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following helps control acne?

a. Low-fat diet

b. Low-carb diet

c. Vegetarian diet

d. Cabbage Soup diet

e. None of the above

Answer – B

2. According to WebMD.com, which of the following are concentration killers?

a. Multitasking

b. Social Media

c. Cell Phone

d. Stress

e. All of the above

Answer – E

This Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following statements is true?

a. Alcohol has a greater disruptive influence on women’s sleep than on men’s

b. While intoxicated, people spend more time in REM sleep

c. To improve sleep, drink ½ glass of water for each alcoholic drink consumed

d. Do not drink alcohol within four hours of bedtime

e. None of the above

2. According to WebMD.com, which of the following is NOT a risk factor for breast cancer?

a. Obesity

b. Having three or more children

c. Being a white female

d. Beginning menstruation before the age of 12

e. None of the above

(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).

*Information gathered from http://www.webmd.com/skin-problems-and-treatments/acne/news/20110808/low-carb-diets-may-improve-acne

*Information gathered from http://www.webmd.com/add-adhd/slideshow-top-concentration-killers

*Information gathered from http://blogs.webmd.com/sleep-disorders/2011/09/alcohol-not-a-friend-to-sleep.html

*Information gathered from http://women.webmd.com/guide/5-top-female-health-concern?page=2

Things to do Everyday… Exercise I Makes a Difference!

maximumwellness — Sun, 25 Sep 2011 14:18:48 +0000

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato

C.H.A.R.G.E. #117

For the last couple of weeks I have written on the topic of metabolism and its importance in regards to our wellness. Basically speaking we are healthier, feel better, and have more energy when our metabolism is high. Over the next few months I will be writing about different ways to get your metabolism up and running from where it is right now. These areas include exercise and eating habits, and sleeping patterns. Not only will your metabolism reflect these areas in your life, it will also mirror your age, sex, body-weight, amount of muscle mass, current level of conditioning and activity level. We will look at the following modes of exercise and how they affect our metabolic rate, as well as other health benefits.

1. Yoga

2. Pilates

3. Resistance Training

4. Cardiovascular/Aerobic Training (running/walking, cycling, swimming, dancing, rowing, hiking, skipping rope, elliptical cross training)

5. Sports (tennis, gymnastics, basketball, volleyball)

6. Flexibility (Range of Motion – ROM)

7. Balance/Agility/Coordination Training

8. Power Training

So, what’s a day without exercise? Not a very productive one, if you ask me! I have always believed that the benefits of exercising daily far outweigh the time demands and uncomfortable feelings a hard workout might generate. By employing the FITT (Frequency, Intensity, Time, Type) Principle to my workout program, I am able to create a program that I enjoy and that produces results. I use this principle to assist me in keeping my frequency, intensity, and length of time that I exercise in the desired range.

Not all people will have the same metabolisms even though they are eating the same diet or involved in the same workout program. All of this is individual, but you will be able to get the most of what your body has to offer you metabolically if you practice self-care regularly. I always aim to maximize my body’s potential. Not knowing what exactly my potential is requires a lot of hard work, commitment, and dedication to stay the course; the greater the work, the greater the reward.

For most people, getting started on a life-long exercise program is the toughest obstacle. Your first step should be to determine what you want to accomplish from a health, fitness, and wellness standpoint. I have written about developing a wellness vision, three month goals, and weekly goals to better increase your chances of success in C.H.A.R.G.E.’s #056-064.

C.H.A.R.G.E. Questions: What is your wellness vision? Three-month goals? First-week’s weekly goals? What metabolic boost are you most willing to engage in right now? Beginning a life-long exercise program? Making serious, long-term changes in your food intake? Changing your sleeping patterns?

Last Week’sMaximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following is NOT included in the “6 Daily Habits That May Make You Sick” section?

a. Opening Your Windows

b. Watching Television

c. Grilling Meat

d. Vacuuming

e. None of the above

Answer – E

2. According to WebMD.com, which of these home remedies can help calm a cough?
a. Whiskey
b. Milk
c. Hard candy
d. Chocolate

e. None of the above

Answer – C

This Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following helps control acne?

a. Low-fat diet

b. Low-carb diet

c. Vegetarian diet

d. Cabbage Soup diet

e. None of the above

2. According to WebMD.com, which of the following are concentration killers?

a. Multitasking

b. Social Media

c. Cell Phone

d. Stress

e. All of the above

(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).

*Information gathered from http://www.webmd.com/allergies/living-with-allergies-10/6-daily-habits-that-may-make-you-sick

*Information gathered from http://www.webmd.com/cold-and-flu/features/test-your-cough-iq?page=2

*Information gathered from http://www.webmd.com/skin-problems-and-treatments/acne/news/20110808/low-carb-diets-may-improve-acne

*Information gathered from http://www.webmd.com/add-adhd/slideshow-top-concentration-killers

Things to do Everyday… Metabolism II Makes a Difference!

maximumwellness — Sun, 18 Sep 2011 14:06:57 +0000

“Around age 40 I put on twenty pounds. I had always had a perfect metabolism. But, my metabolism betrayed me as it does most people, except a very rare few who will always be thin.” – Suzanne Somers

C.H.A.R.G.E. #116

In last week’s C.H.A.R.G.E., I wrote about the importance of increasing your metabolism (BMR) and the factors that affect it. I defined metabolism as the rate in which your body converts food into useable energy your body needs to move and the rate in which you burn calories at rest. By exercising and eating a healthy diet you will experience additional benefits to calorie expenditure. Some of these include:

An increase in energy
Better sleep
A reduction in heart disease, cancer, and diabetes risk
Weight management
A better sense of overall well-being

As a reminder, see last week’s CHARGE (#115) to familiarize yourself with the many factors that can affect your BMR, for better or worse. This week will take the metabolism talk one step further, differentiating between anabolism (tissue building) and catabolism (tissue breakdown).

We have all heard of anabolic steroids that both athletes and gym rats use to get bigger, stronger, faster, and better at their sport or in the gym. That is just what anabolism is, the building up of tissues while expending energy. It is the process of building, rebuilding, and maintaining cells which make up tissues. The body uses simple compounds with each other to form a more complex compound. This process allows glucose to become stored glycogen in your muscles, liver and blood, ready to be used as fuel for energy. The increase in muscle tissue is an example of anabolism at work. Some examples of anabolic hormones include:

Growth Hormone – Produced in the anterior pituitary gland, growth hormone plays an important role in stimulating the release of IGF-1 which leads to muscle and bone growth as well as, an increased metabolism.
Testosterone – Is responsible for secondary male sex characteristics and is primarily produced in the testes. Testosterone plays a pivotal role in muscle strength and development.
Estrogen – Is responsible for secondary female sex characteristics and is primarily produced in the ovaries. Estrogen is essential in the reproduction process and is important for bone density.

Catabolism, on the other hand, breaks down complex compounds into more simple compounds while producing the energy needed for anabolic processes. As these compounds are broken down our body then gets the energy it needs for movement and physical activity. If there is an energy left over that is not utilized by any anabolic processes, it is stored as fat or glycogen.

Some examples of catabolic hormones include:

Cortisol – This stress hormone is produced by the adrenal glands. It regulates heart rate and blood pressure and other cardiovascular functions as well as, assisting in your body’s use of protein, fats, and carbohydrates.
Adrenaline – Also produced by the adrenal glands, adrenaline increases heart rate, respiration, and contracts blood vessels under high stress situations.
Glucagon – Produced in the pancreas, glucagon is responsible for the breakdown of glycogen, stored glucose (sugar), to be used as energy.

C.H.A.R.G.E. Questions: What can you do to increase your metabolism? How will having more information about your metabolism affect your health?

Last Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following is NOT a risk factor that you can control for herniated discs?

a. Not exercising regularly

b. Being Overweight

c. Smoking

d. Your Job

e. None of the above

Answer – E

2. Research indicates that happiness is most closely related to:

a. The amount of friendships you have

b. Your ability to show gratitude

c. The size of your bank account

d. Your physical health

e. None of the above

Answer – B

This Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following is NOT included in the “6 Daily Habits That May Make You Sick” section?

a. Opening Your Windows

b. Watching Television

c. Grilling Meat

d. Vacuuming

e. None of the above

2. According to WebMD.com, which of these home remedies can help calm a cough?
a. Whiskey
b. Milk
c. Hard candy
d. Chocolate

e. None of the above

(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).

*Information gathered from http://www.webmd.com/back-pain/tc/herniated-disc-what-increases-your-risk

*Information gathered from http://www.webmd.com/allergies/living-with-allergies-10/6-daily-habits-that-may-make-you-sick

*Information gathered from http://www.webmd.com/cold-and-flu/features/test-your-cough-iq?page=2

Things to do Everyday… Metabolism I Makes a Difference!

maximumwellness — Sun, 11 Sep 2011 15:18:52 +0000

“Do you know how to digest your food? Do you know how to fill your lungs with air? Do you know how to establish, regulate and direct the metabolism of your body / the assimilation of foodstuff so that it builds muscles, bones and flesh? No, you don’t know how consciously, but there is a wisdom within you that does know.” – Donald Curtis

C.H.A.R.G.E. #115

For the last few months I have been writing about what we all could do on a daily basis to improve our well-being, fitness, and health. By putting some, most or all of these practices into your daily routine you not only better your health, but you come that much closer to reaching your best self. One big step towards reaching your best self is that of increasing your metabolism, the sum of all of the biochemical processes that are going on in your body.

Metabolism (BMR – Basal Metabolic Rate) is the rate in which your body converts food into useable energy your body needs to move and the rate in which you burn calories at rest. A person with a high metabolism can eat “anything” without gaining weight because they burn calories at a greater rate. Conversely, a person with a slower metabolism burns calories at a much slower rate.

There are various factors that affect your BMR:

Genetics – Some people are just born with higher metabolisms than others;
Hormones – The more thyroxin, the primary hormone produced by the thyroid gland, that your body generates, the higher your BMR. The less it produces, the slower your BMR;
Gender – Men tend to have greater muscle mass and lower body fat than women and therefore, higher BMRs;
Age – Basal metabolic rates tend to decrease as we age due to a loss in muscle mass and an increase in body fat. It has been estimated that a 2-3% loss in metabolism accompanies each decade after the age of 25.
Medications/Drugs – Different medications can speed or slow your BMR. Caffeine and nicotine both increase your metabolism;
Body Temperature –Biochemical reactions in the body happen faster at higher body temperatures;
Exercise – By increasing lean body mass (i.e., muscle tissue) through exercise you increase your metabolism;
Body Weight – The heavier you are, the more calories you burn. However, it does depend from where your weight comes. Muscle leads to a higher metabolism whereas fat, slows your metabolism;
Outside Temperature – When outside temperature is colder or hotter than your body temperature, your body must use more energy to heat or cool itself, respectively. This causes an increase in your BMR; and
Water Consumption – Water is needed to assist in metabolic processes in your body.

Exercise that produces greater amounts of muscle mass (i.e. resistance training) will increase your BMR for as long as you maintain that muscle mass. On the other hand, aerobic exercise will increase your metabolism for the length of your workout and for the few minutes it takes for your body to return to its normal resting state (i.e. when respiration and heart rate return to normal). It is estimated that the average 150 lb. person burns 15 calories during the recovery process for every 100 calories that he/she expends during exercise. So, if you burn 300 calories during a bout of aerobic exercise, you will expend approximately 45 more calories during recovery.

By increasing your metabolism with exercise and a healthy diet you will experience additional rewards to calorie expenditure. Some of these include:

An increase in energy
Better sleep
A reduction in heart disease, cancer, and diabetes risk
Weight management
A better sense of overall well-being

C.H.A.R.G.E. Questions: What do you do to increase your metabolism? If your BMR is not where you would like it to be, what could you do to change that? How do you see an increased BMR affecting your health?

Last Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following are NOT considered a male health food?

a. Avocado

b. Eggs

c. Coffee

d. Wine

e. Fatty Fish

Answer – D

2. According to WebMD.com, which of the following is NOT a cause of fatigue in women?

a. Heart Disease

b. Vitamin D Deficiency

c. Thyroid Problems

d. Iron Deficiency

e. All of the above are causes

Answer – E

This Week’s Maximum Wellness’ FACT OR FICTION:

1. According to WebMD.com, which of the following is NOT a risk factor that you can control for herniated discs?

a. Not exercising regularly

b. Being Overweight

c. Smoking

d. Your Job

e. None of the above

2. Research indicates that happiness is most closely related to:

a. The amount of friendships you have

b. Your ability to show gratitude

c. The size of your bank account

d. Your physical health

e. None of the above

(This week’s answer will be given in next week’s MaximumWellness’ FACT OR FICTION section).

*Information gathered from http://www.webmd.com/back-pain/tc/herniated-disc-what-increases-your-risk

*Information gathered from http://men.webmd.com/slideshow-foods-to-boost-male-health

*Information gathered from http://women.webmd.com/features/the-causes-of-womens-fatigue