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Category Archive for: ‘Exercise and fitness’

20(15) Evidence-Based Nutrition, Fitness and Wellness Tips You Can Use

This week’s blog includes 20(15) Evidence-Based Nutrition, Fitness and Wellness tips you can use as we enter into 2016. 1. Lift weights 3-4x/week   Weight lifting  builds muscle strength and muscle mass and preserves bone density. It enables  independence, and vitality with age. In addition, strength training also has the ability to reduce the risk of osteoporosis and the signs …

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Are You Tight Or Just Neurologically Out Of Control?

Many of us feel the need to stretch muscles that we perceive as being tight. Muscles can be “short” tight or “locked long”, giving the illusion of being tight. A muscle that is “locked long” is often compensating for instability. It is neurologically tight. Stretching a short muscle is often appropriate in the context of a prescriptive exercise program based …

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Foam Rolling- What Does The Evidence Show?

  Foam rolling or “tool-assisted self-manual therapy”  is a popular form of self-myofascial release (SMR)  that I often prescribe for my patients as well as teach in group settings. Foam rolling is believed to work via two mechanisms: Autogenic Inhibition- Tissue pressure stimulates mechanoreceptors affecting both the central and autonomic nervous systems, resulting in a change in muscle tone and …

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Is Your HPA Making You Sick?

The Hypothalamic–Pituitary–Adrenal axis (HPA) is a complex set of feedback interactions between the Hypothalamus, Pituitary gland, and Adrenals. The HPA is also known as the neuroendocrine system. The neuroendocrine system controls reactions to stress and regulates many body processes, including digestion, the immune system, mood and emotions, sexual function, and energy metabolism. The Stress Of Life Both emotional and physical …

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10 Behavioral Hacks You Can Use To Lose Weight Over the Holidays

Lets face it, this can be a tough time of year to keep those extra pounds off, but its doesn’t have to be.                          Try these 10 Behavioral Hacks To Lose Weight Over the Holidays: Eat your food on smaller plates. This hack has been shown to keep your …

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I Think You’ll Find This A NEAT Way To Lose Weight

Non-Exercise Activity Thermogenesis (NEAT) is the energy expended for activities that do not include sleeping, eating or exercise. It ranges from the energy expended walking to work, typing, performing yard work, fidgeting,  (and even sleeping naked). The law of conservation of energy states that body fat increases when energy intake is consistently greater than energy expenditure, I.E., Excess body fat …

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Understanding Your Movement Could Be The Key to Understanding and Eliminating Your Pain

When you have an injury, your nervous system redistributes activity within and between muscles and and modifies  bio-mechanical behavior in order to “protect” the tissues from additional or threatened pain/injury. http://www.ncbi.nlm.nih.gov/pubmed/21306915 An acute injury that initiates the inflammatory/healing  process is generally self-limiting, provided one doesn’t block the process with self-care measures such as the overuse of ice, NSAIDs or through …

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Are You Over Fat? Read This…

Spoiler Alert: Resistance Training, Not Starving Yourself or “Cardio” is  The Key to Successful Fat Loss- i.e. Metabolic Stress Appears to Determine Improvements in Body Composition & Health. James E. Clark, a researcher from Manchester Community College tried to figure out which approach to  altering body composition and metabolic issues  was the most efficacious. Clark’s analysis yielded both obvious and …

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Should You Take Supplements?

Taking supplements is a controversial topic, to which there are proponents and opponents. If you take supplements you should ask yourself: Am I taking a supplement (or supplements) to make up for an essential nutrient that may be deficient in my diet? What physiological system do I hope to target? Is there any peer-reviewed research demonstrating the efficacy of the …

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Individualizing Your Exercise and Nutrients Based On Your Body Type

Body Types in Review There are three Somatotypes or categories of body structure that can be useful in determining one’s ideal macro-nutrient intake as well as exercise goals.   Ectomorph- Long and thin muscles and limbs. Generally lower fat storage Mesomorph- Larger bone, solid torso, wide shoulders, trim waist and controlled body fat levels Endomorph- Increased fat storage, wider waist, …

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