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Category Archive for: ‘Exercise and fitness’

Evidence-Based Alternatives For High Blood Pressure

Blood pressure is a measurement of the force against the walls of your arteries as your heart pumps blood through your body. Blood pressure readings are given as two numbers. The top number is called the systolic blood pressure. The bottom number is called the diastolic blood pressure. One or both of these numbers can be too high. Normal blood …

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The Evidence Is Weighing In On Why You Should Be Lifting Weights

Cross-sectional studies have shown that muscular strength and size is inversely associated with all-cause mortality. http://circ.ahajournals.org/content/113/22/2642.short   The evidence is weighing in on why you should be lifting weights Improvements in bone density Osteoporosis  is characterized by low bone density and increased susceptibility to fractures, primarily of the hip, spine, and wrist. It is estimated to cause 1.5 million fractures …

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Are You Living an Anti-Inflammatory Lifestyle?

Chronic inflammation feeds a smorgasbord of chronic diseases, including but not limited to the following: allergies, Alzheimer’s, anxiety, arthritis, asthma, cancer, COPD, Crohn’s, chronic fatigue, depression, diabetes, fibromyalgia, heart disease and stroke, migraines, high blood pressure, lupus, multiple sclerosis, obesity and osteoporosis. (Challem, 2003) While acute inflammation is the life-saving component of your immune system that initiates the body’s healing …

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Are you getting the results you want from your exercise routine?

Many people who exercise or go to the gym base their program on what they read in magazines or what they see other people doing. They often do this without any specific guidelines or direction. Consequently, results are disappointing and/or overuse injuries occur. The following 12 exercise principles outline a practical guide for all kinds of exercise.  By following these …

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Is Your HEC In Check?

This week’s Blog was adapted from Mike Mutzel’s High Intensity Health and Jade Teta’s new book, Lose Weight Here (See References/Resources) HEC is the acronym for Hunger, Energy/Emotions and Cravings.  You can use these biofeedback signals to assess if your diet, exercise and lifestyle habits are balanced. If your HEC is in check, it’s a good indication that you are …

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I Can See Pain in Your Future

Not the best forecast, but its true. By observing one’s posture and movement, a healthcare practitioner should be able to identify the source of pain or the risk of developing pain later on. I’m not talking about obvious pain, such as a traumatic injury like a strain/sprain, but the nagging, chronic pain or recurrent injuries that nobody seems to be …

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Diet Soda=Fat gain/Carbohydrate Mouth Rinse=Performance Enhancement

A study published in the Journal of the American Geriatrics Society found that people who drank diet soda gained almost triple the abdominal fat over nine years compared to those who didn’t drink diet soda. http://onlinelibrary.wiley.com/doi/10.1111/jgs.13376/abstract This was an epidemiological study where 749 people ages 65 and older were asked how many cans of soda they drank a day, and …

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Are you Metabolically Flexible?

  Metabolic flexibility is the body’s ability to preferentially use fat or carbohydrate as fuel under specific conditions. It is an Essential Physiological process needed for health, weight loss or weight gain and Performance. Metabolic inflexibility occurs when the body has a limited capacity to switch from one fuel source to another (i.e. carbohydrates and fats). It has  been linked …

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Hopefully This Week’s Blog will Get You “Pumped Up”!

This week’s blog focuses on the global effects that exercise aimed at increasing lean body mass (muscle tissue) can have on preventing and reversing diseases, facilitating weight loss and promoting longevity. In general, skeletal muscle consists of two types of fibers. Type I (slow oxidative/slow twitch) and  type II (fast glycolytic/fast twitch). The slow twitch fibers (I) use aerobic metabolism …

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Taking a Functional Approach to YOUR Pain

    In general, there are two broad classifications of pain: Acute Chronic Acute pain is more often than not due to an injury that causes inflammation. The inflammatory process is how your body heals. Chronic pain can be due to ongoing inflammation where an injury site is repeatedly irritated, some sort of disease process, such as rheumatoid arthritis, psychological …

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