Entry #1: Welcome!

Welcome to Austin Fitness Center! I have been a personal trainer for 13 years and as such, have seen many trends, theories, and behaviors over the years. The reason I wanted to open my own gym was simple. The big box gyms are corporate on every level. There's even a tip jar at the front desk of one of the biggest ones! There's a couple small gyms but their atmosphere can be oppressive. The particular one I trained at didn't even have a water fountain so they could sell people bottled water. Those types of tactics aren't appreciated by clients and trainers alike. Therefore, I wanted to create a workout facility that offered top notch personal training. Simply put, the best you can get in Austin, Texas. The facility needed to have top of the line equipment as well as a genuinely friendly staff. When you come in, you're sincerely greeted and people are truly happy to see you. Not just your wallet. Another important attribute I so wanted to have was location. The Southwest Austin area is exploding with growth and there's only a few places for these people to work out at. The aforementioned corporate facilities which I liken to the wal-marts of fitness, or a stuffy impersonal office space turned "gym". My pledge to you is that you will find Austin Fitness Center an inspiring and pleasant place to workout. I created the gym where I would want to work out, not just train my clients. Austin Fitness Center: Austin Texas Gym 7-18-2007

Entry #2: Proper Form

When I walk into a gym I'm often left scratching my head when I see people using not just incorrect form, but downright mind blowing, horrible, hope you have health insurance form. There are plenty of novices that are trying to imitate what what they see others doing and haven't been properly instructed yet. There's always the macho men heaving, swinging and jerking far more weight than they can safely or even need to handle. And worst of all, is the people that are with an expensive personal trainer that are getting wrong information. Proper form is very important for many reasons. The first and formost being injury prevention. When we use a muscle to lift an object, we're not just using the primary target muscle such as the bicep while doing an arm curl exercise. You're using your shoulder, back, triceps and core as well. What happens if there's not a sufficient amount of flexibility in the joints, tendons, and muscles is what we refer to as synergistic dominance. It simply means that the stabilizing or assisting muscles have taken over and are now working in conjunction with the targeted muscles as primary movers. If the length/tension relationship between the muscles, tendons, ligaments, etc, isn't correct, things are out of whack and can't function properly. You see this all the time in the person who has their shoulders rounded forward, tight hips and hamstrings, or has a slouched posture. Postural problems don't allow the muscles to be used in the proper way and best case scenario in the gym is the exercise only exaserbates the problem. What's more than likely to happen is an injury that won't heal properly. Through corrective flexibilty training and proper lifting techniques, the problems can not only be fixed, but avoided all together. The other main reason for using proper form in the gym is to receive the maximum benefits for your efforts. When I train my clients, I train them to isolate the targeted muscle group. For example. When we're working the pectorals on the bench press, I'll have the client lift their ribs, squeeze the shoulder blades together and tighten the back muscles before they even allow the weighted bar to descend towards their chest. If these prerequisites aren't in place first, the client will be pressing too much with their arms and shoulders. The amount of pectoral muscle fiber recruitment will be diminished to the point of it being a waste of time and likely to bind up the muscles or cause injury as I discussed in the previous paragraph. Lastly, when using the proper techniques, less weight needs to be used so your joints have an easier time dealing with the loads placed upon them. The muscles actually get far more direct benefit and growth when used correctly with one another than they would from sloppy, reckless lifting. Next time you're in the gym. Think about what you're going to do before you do it. How does this work? How can I isolate the targeted muscle group? Reduce the amount of weight you're using and get the proper form down first. Then you can build back up. Although this time, you'll have done it properly and be way stronger as a result. Still unsure about what to do? Simply ask. That's my job. Austin Fitness Center: Austin Texas Gym 7-21-2007

Entry #3: Corrective Flexibility

One great thing about living in Austin, Texas is that there's so much to do. Besides all the indoor activities available including all the Austin Texas gym and fitness centers, there's a plethora of outdoor activities that are fun, healthy and easily accessible. Last night my wife and I went for a moonlight paddle on Town Lake with a pair of rented kayaks. I couldn't help but overhear a middle aged lady complain about pain in the rear of her shoulder from paddling. She also complained about back pain from prolonged sitting. The problems this woman has are known as synergistic dominance. When a muscle is tight and therefore can't do what it's supposed to do, other muscles have to come in to help so to speak. This creates an imbalance. When your hip flexors are tight, it pulls the pelvis forward thereby shortening the erector spinae. Of course, the left and right sides aren't going to be equally tight so therefore, there's going to be a rotation. For example. With a tight left hip flexor, you'll see a tighter right piriformis, gluteals, and hamstrings. In order for the body to perform it's best, the tightness' and imbalances need to be corrected. Part of my approach to personal training is to recognize and correct these problems while we're working on the primary goal. In fact, I keep a massage table at the Austin gym for those that are in need of these services. There are no hot stones, oils, or smell good stuff. It's just purely functional deep tissue, myofascial release that puts the tight muscles back into their proper position and length so they can function as they should. Austin Fitness Center: Austin Texas Gym 7-26-2007

Entry #4: Stepping Out Of The Box

Most people like to go to the gym at the same time and do the same workouts week after week. Regularity keeps them motivated. The downside of this approach is the plateau that's guaranteed to follow. Muscles react to a change in stimuli. For example, if you're bench pressing 135 pounds for 3 sets of 8 every chest day, you're not going to recruit new muscle fibers and your growth and strength will stagnate. It's better to vary things a bit and use heavier weights for a few sets as well as lighter weights for a few sets. You can adjust your hand positioning as well to target different areas of the primary muscle. This is kind of common sense, but it's something that a lot of people don't incorporate into their routines. I hear it a lot that I lift this much weight so how come I'm not growing anymore? The bottom line is that if you can't keep expecting your body to be able to continually increase it's strength. It's unlikely that you'll be benching 750 pounds to stimulate growth. It's just as unlikely that you'll be running on a treadmill for 7 hours in order to continue burning fat. Keeping it fresh and new will not only make your time spent working out a lot more interesting, but changing certain parameters of your workout also ensures that you keep making progress and thereby avoid the pitfalls and plateaus that we're all susceptible to. Austin Fitness Center: Austin Texas Gym 8-01-2007

Entry #5: Consistency

I've often heard people talking in the gym about how long they've been working out and often it comes up that they're a little disappointed with the lack of progress for such a time investment. I can say for sure that it's been common over the years for people to cancel a lot of personal training sessions and then wonder why they don't look and feel like a million bucks. Those that cancel repeatedly usually aren't adequately motivated enough to get results. The only way positive change comes around is through consistency whether you hire a personal trainer or not. That means eating what you're supposed to when you don't feel like it. It means going in for your workout when you you'd rather be elsewhere. Even when you're lacking energy, a good trainer can harness what little reserve you've got and turn it into a great workout. Remember, it's not how much weight you lift, but rather how you lift it. There are plenty of techniques a good personal trainer should have up his/her sleeve to extract the remaining energy stores and put them to productive use. Joining a gym is a great, often times, brave first step. An equally big and important second step is to go there. Austin Fitness Center: Austin Texas Gym 8-03-2007

Entry #6: Why Cardio In The AM?

I was asked a very common question this afternoon by a friend of mine. What difference does it make when I do my cardio so long as I do it? The answer is that it doesn't matter if you're only looking to increase your cardiovascular health, but if you're interested in losing fat, you want to do it first thing in the morning. The second best choice would be after a workout. Why? Because your glycogen stores are depleted at those times and you'll be burning fat instead of whatever you put in your stomach. Austin Fitness Center: Austin Texas Gym 8-06-2007

Entry #7: Light Or Heavy

A frequently asked question of me as a personal trainer is whether one should lift heavy weights for low reps or lighter weights for higher reps in order to build muscle. There's the conventional wisdom saying that in order to bulk up, one must lift heavy and in order to tone up, one should use lighter weight and higher reps. This is true to some extent, however, no blanket training method is surefire. I've had plenty of men come up to me and say that they've been lifting heavy with proper techniques and they're not experiencing growth. Plenty of women have said they're bulking up and never wished to and asked me why. What do I know that they or their trainer doesn't? Often times, the solution to the problem lies in the training method. Everybody has a balance of fast and slow twitch muscle fibers in every one of their skeletal muscles. The key is to recognise which fiber type is predominant in the muscle you're training. For example. My biceps are fast twitch predominantly, therefore, I train them with heavier weights and lower repetitions. My calves on the other hand, are comprised of slow twitch fibers and respond better to higher reps with lighter loads. This is not to say that there are no fast twitch fibers in my calves. There are and they must be recruited as well, but just not to the same extent that the slow twitch fibers are. We're all different,which is why what works for one, may not work for the other. It's rather involved because of the 3 classifications of body type. Ectomorph, Endomorph and Mesomorph. On top of that, the fast/slow twitch fiber composition issue. Once these things are correctly assessed, a proper nutrition and training plan can be put together that will successfully bring the client to his or her goals, no matter what they may be. Austin Fitness Center: Austin Texas Gym 8-09-2007

Entry #8: What It's Like Being Personal Trainer

People often ask me what it's like being a personal trainer here in Austin, TX. It's kind of a big question to answer simply, but I can say with the utmost assurance, that it's a fantastic job not only because of the interesting people that pass through my day, but because of the richness of the rewards that accompany people's success' as well. From time to time, I'll have a new person sign up that isn't mentally prepared for the workload and sacrifice needed to make the changes necessary for their health or physical goals. Although it's rare, some people can be overly negative and cynical. These clients never last more than a few sessions because they've created an insurmountable obstacle in the path of success. To be successful in your fitness endeavors, one must have a positive, yet humble attitude. Milestones are slowly but surely reached through hard work and dedication. Without a positive mindset, a person can't possibly reach down deep enough mentally or physically in order to achieve their goals. When people are ready to make changes for the better and they're properly prepared, it begins a slow, but wonderfully fulfilling journey for not just them, but for me as well. People have usually let themselves go for one reason or another and lost some amount of confidence in themselves along the way. With my training methods, that lost confidence is restored through hard work and results that weren't thought of as being possible before they began their training program with me. It's a great transformation that plays out in front of me. That is by far the most rewarding aspect of my job. It was fun when I trained the bodybuilder lady pictured on the front page and she not only won her weight class, but best in show as well. That's a different thing altogether than watching a healthier, stronger, more vibrant and confident person emerge from the person who walked into the gym unsure of themselves a few months previously. Besides the clients who are looking to make changes either for their health or for a personal goal, competitive athletes are great fun to work with because they present a completely different set of challenges. At the same time, so do the the rehabilitative clients. I currently train people with heart disease, Crohns disease, thyroid issues, digestive issues, knee problems, type 1 diabetes, and the list goes on. It's not just the "fit, beautiful people" that I see. It's those that are on their way to a healthier self and ready to put in the time and effort to do it. I can't think of a better or more satisfying job than that. Austin Fitness Center: South Austin Texas Gym 8-12-2007

Entry #9: Choosing The Right Personal Trainer

Choosing the right personal trainer is a very important thing to do correctly. Especially if you're just starting out in the world of fitness. If you make a bad choice, you're not likely to stick with it when it becomes obvious that you're not getting what you paid for or worse yet, when you get hurt. There's plenty of good trainers available. The problem is, there's also plenty of bad ones too. So how does one differentiate between the good and the bad? It's not so simple to the untrained eye (absolutely no pun intended!) A trainer doesn't need to look like what we think of as the typical personal trainer with the big muscles and tanned skin. Spiffy athletic clothing and a gold necklace... That's all nonsense. A trainer isn't a fashion plate nor a fitness model, but a trainer certainly should be in shape. After all, How can you expect them to be able to get you in shape if they can't do it themselves? As they say. Never trust a skinny chef. Secondly, I would suggest working out in the same gym as a trainer that you're interested in and simply observing them while they're with clients a few times. Do they interact and communicate their points well? Do they spend more time looking in the mirror than at the client toiling away in front of them? Are they on the phone or eating? Where's their attention being placed? On themselves or on the client? A major point to look at as well is of course experience. It's quite frankly not too difficult to become a certified personal trainer. It is, however, difficult and time consuming to acquire the knowledge needed and the ability to use it on a variety of clients with different needs. The trainers at big corporate gyms are less likely to be as experienced as those working for themselves. This doesn't always hold true, but it's generally a pretty accepted fact in the industry. When you operate your own business, you are personally liable and responsible for the clients success' and well being. A company employee is exempt from most liabilites and cannot offer guarantees concerning results, etc. Nutrition is a major factor in anybody's success regardless of their goals. In a nutshell, if the trainer doesn't have a good grasp of advanced,detailed nutrition, they're going to fail you sooner or later. Gaining muscle, losing weight or just improving one's health is greatly dependent on proper, specialized nutrition. Probably the biggest thing to look for is compatability. Do you actually like this person? There's plenty of us to go around with all types of approaches and dispositions. Take the time to find someone that you'll enjoy spending many hours with. If it's an uncomfortable or strained relationship, it's unlikely to be productive. Am I biased? Of course. I love to think I'm the best personal trainer in Austin hands down and everyone can benefit from my services. Is that true? Maybe, but then again maybe someone else is a better fit for you. If you'd like to find out for yourself, give me a call and come on down for a free consultation and you can make up your own mind! Austin Fitness Center. Austin Texas Gym 8-15-2007

Entry #10: Growing Older

With all the premium placed on being youthful in our society, it can make aging a daunting proposition. It needn't be scary or make you feel like you're wasting away. Several people submitted questions concerning getting older and realizing their cholesterol levels were nowhere near the healthy mark they'd imagined they'd find them. They also found themselves with a few extra pounds around the midesction. A lot of folks assumed that if you do sit ups, they'd lose the gut. Not true. Sit ups will increase your abdominal strength as well as their development, but then you'll have some nice strong abs under your gut. Proper diet and cardiovascular/aerobic workouts will reduce the fat and leave you with whatever muscles visible you've developed. A healthy, balanced diet is essential. We can get away with a lot more as kids than we can as adults. We tend to be more sedentary as adults sitting at desks, driving places, etc. We don't have the same metabolic rates as most children do. Grabbing a Big Mac might taste good to you and seem like a convenience, but in actuality, you're doing yourself a tremendous disservice. You're filling your body with processed foods and fats that are hard to digest and will ultimately clog up your arteries leading to vital organ shutdowns. A fantastic film to watch is SuperSize Me in which a healthy man embarks on a month long quest to eat nothing but Mcdonalds' food. The results aren't surprising. Do you have to stop eating all bad things? No. You can still have your occasional indulgences. Beer during a football game. A dessert here and there. It's all about balance. If you've neglected exercise for too long of a period, then some more serious cutbacks are in order, but for the person who found themselves a few pounds too heavy and with slightly higher LDL cholesterol and triglyceride numbers than expected, a little here and there is perfect to get things started. Making good choices and embarking on an exercise regiment will help ensure that when you do reach the golden years, you'll be strong and healthy enough to enjoy them. Austin Fitness Center: South Austin Texas Gym 8-18-2007

Entry #11: Kids and Personal Training In The Gym

Occasionally people will ask me if I offer personal training for kids. The answer is yes. I have, and do for children ages 13 and up. Is it a worthy investment for the parents? Truthfully, the answer varies from family to family. Some kids aren't willing to do something they're uninterested in just because their parents want them to and therefore are resistant to learning. In cases like these, I simply tell the parents the truth and we go our separate ways. No more money wasted for them, no more time wasted for me. Some children, however, really take a liking to the new challenges I present to them weekly and do very well. Those kids, like their adult counterparts that try their best, are true joys to work with. If you're wondering if your children should or can begin personal training, sit down and discuss it with them. They'll meet me and see the gym. If they're interested and can benefit, fantastic! If not, there's always piano lessons. Austin Fitness Center: South Austin TX Gym 8-24-2007

Entry #12: Over Training

In the previous entry I mentioned the concept of over training. What is over training and how do we avoid it? Over training is simply what the name implies. Over working a muscle group. Logic would dictate you get what you put into something, but the human body is different. If we overuse a muscle it fails to respond in strength as well as growth. It's important to use it without overdoing it. Sticking with 3 sets for smaller muscle groups and 4-5 sets for the bigger ones will keep you out of trouble. In addition, you only should train a specific muscle once every 5-7 days. Austin Fitness Center: South Austin Gym 8-21-2007

Entry #13: Spot Reduction

I'm not talking about cleaning your carpet or shrinking your dog, but rather the long standing belief that through certain exercises one can reduce fat in a particular area. The 6 pack abs is a great place to start. I've seen plenty of people doing seemingly endless crunches in the pursuit of the fabled 6 pack. What they're really doing is building the muscle nicely so that eventually, should they ever lose the fat, the muscles will be there to display. The fact is that in order to lose a belly, flabby arms, a big butt, etc, you must reduce your overall body fat levels. I could do bicep curls all day everyday but if my arms were fat, they'd still be fat. Stronger, but fat. The way to achieve a nicer body part or area is to work it aerobically as well as anaerobically, and rest it enough. That'll get the body part stronger and more toned. The way to uncover the fat layer on top is to do consistent aerobic work such as cardio while embracing proper nutrition and a controlled, methodical intake of proteins, carbs, and fats in the proper ratio for your body. Austin Fitness Center: South Austin Gym 8-27-2007

Entry #14: Milk

Milk today is not the milk of yesterday. There are plenty of reasons for concern that pasteurization and homogenization are both detrimental to the quality of milk, and that's not even throwing bovine growth hormone into the equation - here's some good information about that: http://www.realmilk.com/ The other thing is that most people are allergic to milk. The assumption is that unless you have stomach pain or breakout in hives, you are not allergic. However, many of the medical journals I've read agree that allergies are a continuum - i.e. some people are more allergic than others. Allergies to lactose (milk sugar) or casein (milk protein) are very prevalent with many people assuming they are fine because the only manifestation is water retention or a puffy nose. The following eight foods account for 90% of all food-allergic reactions. 1. Milk 2. Egg 3. Peanut 4. Tree nut (walnut, cashew, etc.) 5. Fish 6. Shellfish 7. Soy 8. Wheat The concern is that if you are even mildly allergic, your immune system is being continuously stressed when you continue to consume dairy products, which may create more complications later on. At the suggestion of a few medical doctors who were knowledgeable on the subject, I started recommending my clients learn their reaction to dairy simply by cutting it out completely for 4 weeks. I don't ask that they cut it out forever, simply take a test and cut it out for a month. Then at least you'll know where you stand and can make the necessary dietary changes for your body to optimize your success. Austin Fitness Center: South Austin Gym 8-30-2007

Entry #15: But The Label Says...

A lady from Austin, Texas e mailed me yesterday and said that she was interesting in hiring me as her personal trainer and that she had already changed her diet to a healthy one recently to get a head start, but that she'd not been having much success losing weight. She'd been doing some cardiovascular exercises and watching her portion sizes, but the weight was clinging on and she was baffled. Where did she go wrong? With some further digging I discovered that she had a penchant for diet coke and consumed several every day. She assumed that since it was diet soda, it was ok and wouldn't interfere with weight loss as opposed to sugar filled sodas. A natural assumption, but one that is wrong. The amount of sodium in a diet coke is astounding and therefore going to make weight loss next to impossible due to the water retention which it generates when you consume many of them. When she kicked the soda out of her diet, she dropped 4 pounds in the first week. She was amazed. Next time you want a drink other than water, consider a juice, unsweet tea, or lemonade (natural). The less chemicals you put in your body, the better off your body is. Cheers! Austin Fitness Center: South Austin Texas Gym 9-01-2007

Entry #16: How To Bench Better

I see it all the time. People using their shoulders when bench pressing. People using their traps when doing triceps, etc, etc. To build a muscle you have to engage it properly. That means not using a stabilizer to do the work that the target muscle was intended to do. All you have to do is make a few simple adjustments. As an example, to get more pectoral involvement in the bench press, keep your elbows under the bar, your shoulder blades pinned together, and your ribs up high. As soon as the shoulder blades relax, you're exercising your shoulders. You'll not only get more out of the exercises by doing them properly, but you'll avoid injury as well. Austin Fitness Center: South Austin Gym 9-04-2007

Entry #17: Transverse

A lot of people think the core muscles are the same as their abs. They're not. They're actually located underneath the abs for the most part and act to stabilize the body. How can you train core muscles? Lots of ways. Exercise or stability balls work wonders, but so do non conventional exercises. One of my favorites is to lay on my back and fully exhale the air in my lungs. I then draw my belly button towards my spine and squeeze my abdominal muscles as well as the core muscles. Obviously, without air, you can only hold it so long, but it gets into the transverse abdominus deeply and effectively. The transverse abdominus is often referred to as the body's natural lifting belt. In essence, it stabilizes the spine. A weak TA can lead to serious back problems down the road for those who can't engage it properly. Austin Fitness Center: South Austin Gym 9-07-2007

Entry # 18: Putting The Squeeze On It

As a personal trainer for almost 14 years, I've seen a lot of people throw around more weight than they can safely handle. The reason for this is because we're all taught that to get bigger, stronger muscles, we need to lift heavy weights. That's true, but you also have to lift them correctly to get any benefit from the exercise. I always aim to squeeze the muscle at the top of the contraction. In other words, flex the muscle you're working while it's under the maximum load of whatever it is you're lifting. You're ego might suffer from a reduction of your poundages, but your body will thank you. Austin Fitness Center: South Austin Texas Gym 9-10-2007

Entry # 19: Staying Abreast

A fellow personal trainer said to me the other day that he admires how much I read in my seemingly never ending quest for knowledge, but that's just not him. He said he'd rather kick back, go out and party, etc etc. All I can say is I'm glad I don't pay for his "services" and I pity those that do. Personal training, like any health science, is a constantly evolving field that you must try to keep up with. The sources of knowledge are endless from journals, medical reports, to field studies, to rehabilitative findings. If you think you know enough to get by, you don't. The body is an amazing and intricate machine that isn't mastered by becoming certified as a trainer. To avoid reading the latest studies and findings is simply laziness and/or disinterest. Hopefully these people find a new career before they hurt someone. Austin Fitness Center: Austin Gym 9-13-2007

Entry #20: Weak?

One thing I've noticed with a lot of my personal training clients when I meet them is their perception that they're weak. When I put a little weight on a bar, they'll often say to me that there's no way they could lift that. They're not nearly strong enough. To their surprise, they're able to lift it just fine all the while learning the proper techniques. What's funny is that some people who are naturally very strong, will have the same reaction when seeing some weight on a bar. Strength is one of those things that some have a lot of and some don't. With those that don't, I always strive to make them stronger not for the sake of lifting more weights in the gym, but for practical applications as well as their sense of well being. I have a 68 year old lady that trains with me who now when working in her garden routinely carries the 50 pound bags of dirt as if they were nothing. That's what it's all about. She's empowered, not helpless and and feeling weak so she needs someone to come help her. I can honestly say that not a one of my clients is what I would consider weak. Some are stronger than others. The last entry in the journal, I discussed Nick's strength and previous entries have included Amy's strength. How are some people naturally stronger than others? Genetics and background make up an enormous part in that. For the rest of us it's eating right, exercising regularly/properly and having a positive, strong mindset. Austin Fitness Center: Austin Gym 9-16-2007

Entry # 21: No Pain No Gain?

The cliche no pain no gain in the gym has somehow persevered probably against a lot of people's better judgment. Pain is your body telling you to stop because something's wrong. In most circumstances, if you heed the warning, serious damage can be avoided. I'll often hear from other weight lifters that they have a pain in the elbow, knee or whatever but they're just working through it because that's how you get results. In reality, that's how you get sidelined with a serious injury. Anytime you feel pain, especially a sharp or piercing pain, immediately stop. Something's not right. It could be your technique is at odds with your body's structure, or worse, you could be doing some damage. If there's been continued pain that you're not seeing disappear with rest, go to the doctor and have it examined. It'd be silly to destroy your body in the quest for health and strength. Austin Fitness Center: South Austin Gym 9-19-2007

Entry # 22: Examining The Source

People say to me often times that they are only eating a certain # of calories but they can't lose weight so why is that. The answer is the source of the calories is wrong. As an example, my body requires roughly 4700 calories to maintain my muscle mass and support my very fast metabolism. If I achieved the 4700 through beer pizza and ice cream, the results would be dramatically different. I'd likely still weigh 215 but I'd have a much different body composition. As a general rule we should be eating carbs for 60 % of our calories, proteins for 30 %, and finally good fats should comprise the remaining 10 % of our caloric intake. Since we're all different, this is just a general rule of thumb and should be tweaked to match the individual. Austin Fitness Center. Austin Gym 9-22-2007

Entry # 23: Home Gyms

I was asked by a personal training client of mine this afternoon about the benefits of having a home gym. I explained that home gyms are fantastic. They usually end up being clothing racks and eventually disassembled and relegated to the basement/garage, but they're great. One of the great things about belonging to a gym is that it makes you show up. Once you've driven however far it is you need to go to get there, you're less likely to say forget this, I'll grab a beer and see what's on tv. If you're one of the very few who'd actually use the home gym for it's designed purpose, knock yourself out. The rest of us are better off saving our money and simply joining a gym. Austin Fitness Center: South Austin Gym 9-25-2007

Entry # 24: Pro Hormones

I have got a flood of e mails recently regarding the usage and safety of prohormones. For those unaware, prohormones and derived from the same compounds as steroids but then altered so as to not be the same illegal substance. Some of them are steroids in a different suit and others are merely sugar pills. If you're considering taking these supplements, you need to understand what they are and the possible side effects they may have on your body. As an example, it's very necessary to protect one's liver while using them. How do you protect your liver adequately? That's a whole other lecture. These products aren't safe to fool with. If you've decided to take them, you need to be educated as to how to do it properly and safely as well as how to keep all the gains when the cycle is over so it wasn't a big waste of time in the first place. If there's any doubt or you're under 25 years old, stay away from them. Austin Fitness Center. Austin Gym 9-29-2007

Entry # 25: Seperation

Many times a personal training client will come into the gym and be bogged down with whatever stress is in their lives at the moment. It's only human to be stressed occasionally, but to let it interfere with everything else is where we need to draw the line. I'm always happy to lend an ear if someone's interested in talking, but I'd prefer to do it on mutual time as opposed to training time so as we can still get in a great workout and bring you that much closer to your goals. Most times, that release of energy from a workout is plenty to make things look a whole lot better and more positive. Austin Fitness center: South Austin Gym 10-01-2007

Entry # 26: Real Foods

I received this question via e mail today... "I notice that the more Whole Foods I eat and the less Shakes I drink the more harder my Muscles are throughout the day ... although this may just be in my Head ... I've also seemed to notice that the more Shakes I drink and less Whole Foods I eat throughout the day the less Harder my Muscle are ... I've tried this time and time again and have gotten these results. Can you explain why this is so?" Thanks Paul White. Bangor, Maine The answer is simply that processed foods like shakes and protein bars are harder to digest and therefor, aren't as easily absorbed by your body compared to real foods. When you have the chance, eating a real meal as opposed to a meal replacement, regardless of it's nutritional content, will benefit your body better since you'll be able to absorb more nutrients. More nutrients equals more efficient bodily functions as well as better muscle growth. Austin Fitness Center: Austin Gym 10-04-2007

Entry # 27: Toned

How do I get toned is what a lady asked me in her e mail this morning. The answer is couple weight training with aerobic exercise and then add in healthy eating habits and you have the most effective formula for fat loss and toning. What is toning? Toning simply refers to the decrease of fat and addition of muscle. The fact is, every year after the age of 25, the average American gains one pound of body weight and loses roughly one half pound of muscle. Embarking on an exercise regime and proper diet can ensure this won't happen to you. While aerobic exercise burns fat during exercise, anaerobic exercises, like weight training or sprints utilize fat hours after exercise. Weight training also increases the metabolism a second way by increasing muscle tissue. One pound of muscle burns approximately 30-50 Calories per day while a pound of fat only burns about three Calories per day. The bottom line is that beyond superficials, the addition of lean muscle will improve your vigor, your self image, and most importantly, your health. Austin Fitness Center: South Austin Gym 10-07-2007

Entry # 28: Myths

After hearing so many crazy theories based on hearsay, I've decided to clear up a few things this week. 1) To get big, you need to lift heavy weights for low reps. The fact is that you need to eat big in order to get big. Whether you target the slow or the fast twitch fibers in your muscles will depend on your bodies' makeup. 2) Stretching is a bad idea before lifting because it pre-fatigues the muscles you're going to work. The fact is that you should thoroughly stretch and warm up any muscle before working it. Not doing so will eventually lead to injuries. Myth 3)If I want to lose weight, I should cut out my carbs. The answer to this is no. You need carbs. Your brain and other organs rely on carbs as your muscles do for fuel as well. Cutting carbs cuts water. 1 gram of carbs cut will result in 2.2 grams of water shed. You'll lose weight from dehydration before anything else. Too many carbs just like too much protein, will be stored as fat. Moderation is the key and knowing how much protein, carbs and fats for your body is essential. Myth 4)If I stop eating after 6, I'll lose weight better. Maybe if you stopped eating at noon you'd be even better off... Nonsense. It's not necessarily the calories, but rather where they're coming from that matters. Obviously too many calories will result in weight gain and too few will result in loss. You should be eating 6 meals daily spread out every few hours. Your metabolism will increase and your fat retention will decrease. Your digestion will improve as will your energy. Got questions? E mail them or call them in to me and I'll do my best to set you straight. Austin Fitness Center: South Austin Gym 10-10-2007

Entry # 29: Injuries

Injuries can cause you to lose the gains you have made, cause you to miss workouts, lead to poor sleeping habits, and even end a promising athletic career. TYPES OF INJURIES 1. Tendonitis: Inflammation of the tendon connecting muscle to bone. 2. Strain: Over-stretch/over-use of a muscle. 3. Sprain: Over-stretching a ligament connecting two bones. 4. Bursitis: Inflammation of the bursa sack which serves as padding between a muscle and a bony prominence. 5. Avulsion: Complete tearing of a muscle. Typically along the junction between the muscle and its tendon. 6. Contusion: Bruising caused by impact. 7. Fracture: Breakage of a bone. Can be complete, partial, or from compression. COMMON INJURIES 1. Neck Strain: Injury resulting from undo stress placed on the muscles of the neck. Common during shoulder shrugs, squats, etc. 2. Pectoral Tear: Injury resulting from avulsion/tearing of the tendon connecting the Pectoralis Major to the humerous. Most often seen in people who overuse anabolic steroids (discussed later). A minor tear will be painful and may demonstrate minimal bruising. A major tear will result in a balling of the muscle towards the sternum with a significant amount of bruising. 3. Elbow Tendonitis: * Triceps Tendonitis: Pain along the tendon of the triceps connecting into the pointed part of the elbow. Resulting from overuse. * Lateral Epicondylitis / Tennis Elbow: Pain along the lateral epicondyle (outer bone on the upper portion of the forearm). Results from strain placed along the origin of the extensor muscles of the forearm. Can ultimately result in tearing of these muscles. * Medial Epicondylitis/ Golfer's Elbow: Pain at the medial epicondyle (inner bone on the upper portion of the forearm). Due to overuse of the flexor muscles of the wrist usually indicated by pain with gripping weights. 1. Back Strain/Sprain: Indicated by pain at center of lower back, along top of gluteal muscles, or along paraspinal muscles. Usually resulting from lifting too much weight or using poor form during squats or deadlifts. 2. Knee Strain/Sprain: Various injuries include meniscal tears, patellar tendonitis, ACL tears, bursitis. Will be indicated by pain along the joint line of the knee, behind the knee joint, or just below the knee cap along the patellar tendon. 3. Delayed Onset Muscle Soreness: Soreness in a muscle that has been worked. Typically occurs within 24-48 hours and should be gone within 72 hours. Resulting from build up of cortisol, lactic acid, or micro tears in the muscle. How do you prevent injuries from occurring? # Warm Up: Perform 15-20 repetitions of the exercise you are preparing to do using very light weight. You can also aid the warm-up process by walking on the treadmill for 5-10 minutes before your workout. # Stretch: After warming up, stretch the muscles you are preparing to work. Take the joint to the end of its range of motion and hold for 30 seconds to 1 minute. It is important to hold the stretch and not bounce. Bouncing a non-warm, non-stretched muscle can result in injury. # Focus: Keep your mind on what you are doing. The easiest way to hurt yourself or someone else in the gym is to no pay attention to what you are doing. It can be very easy to drop a plate or dumb bell on your foot if you are watching the girls in the aerobics room or chatting with your buddy. Maintaining focus will also help to keep your form proper and to give a safe spot to your partner. # Diet: A diet high in protein will help to maintain muscle fiber strength and help to promote a quicker recovery. Supplements such as Glutamine will also help to speed recovery. # Shoes: DO NOT WEAR SANDALS TO THE GYM!!!! Open-toed shoes offer no protection whatsoever against falling plates, other people stepping on your foot, or catching a toenail on the edge of a machine. Wear stiff-soled comfortable shoes. If you do much running or walking you should replace your shoes every 3-4 months. # Wrapping: Using knee wraps during heavy squats help to protect your knee joints. They do this by helping to increase external pressure and distribute strain across a larger area. Wrist wraps are useful during heavy lifts such as dead lifts or shrugs. They not only prevent you from dropping the weight but will allow you to lift heavier due to the fact that you don't have to worry about your grip. Austin Fitness Center: South Austin Gym 10-13-2007

Entry # 30: Muscle Tears

Since we spent a little time discussing injuries, I'd like to focus a bit on a very common weightlifting injury, the muscle tear. When you tear a muscle it's because you have overloaded it and the fibers can't deal with the stress of the load and it literally tears the muscle. Of the 3 types of tears, the worst type is when you detach he tendons which hold the muscle to the bone. When this occurs, the muscle falls from gravity and lumps up wherever down is. Surgery is necessary to reattach it and approximately 8 months of rehabilitation is required for a full recovery. The other type of tear, one which is far less serious, is a muscle belly tear. That happens for the same reasons but is less serious because it will repair itself usually within a month or so depending on how badly it was injured. In this situation, heavy bruising and swelling will be present at and near the point of injury and the muscle will tighten. As soon as it happens, you want to ice it for a couple of days and then heat is necessary as well as stretching in order to assure proper lengthening of the new tissue. The simplest type of tear is usually so slight that it isn't usually noticed by whoever has one. You might see a little bruising of the area but generally not. It's painless and usually heals in a few days nicely. Your best bet? Get plenty of rest, warm up thoroughly, and stick with weights you know you can handle. That's no guarantee of injury prevention, but it certainly will reduce the likelyhood. Austin Fitness Center: South Austin Texas Gym 10-16-2007

Entry # 31: The Basics Of Nutrition

Protein: Protein is the key ingredient to dieting because it acts as a stabilizer for sugars. Protein slows down the process that glucose, sugar, travels into the bloodstream. It rebuilds muscle tissue, supports fat loss for energy, provides calcium, vitamin A, B2, B12, supports the immune system, appetite suppressant, and maintains growth of hair, nails, and skin. 35% of your calories should come from protein. Recommended Sources: o Egg whites o White chicken meat o Turkey o Any fish o Low-fat or fat-free cheese o Low-fat or fat-free cottage cheese o Protein bars o Protein shakes As a guide for meats, use the palm of your hand or a deck of cards to determine the serving size. Whenever eating a carbohydrate, always eat a protein with it. -> Carbohydrates: Carbohydrates are sugars that provide energy, better concentration, and good source of fiber. 45% of your calories should come from carbohydrates. Fibrous Carbohydrates are fruits and vegetables which are a natural source that is full of nutritional value and should always be included in your daily diet. -> Fats: Fats provide essential fatty acids, energy, appetite suppressant; good fats help our bodies release the bad fats. If your daily fat intake is cut back too much, your body will preserve fat for survival rather than release it for energy. Calories * Protein: 1 gram = 4 calories * Carbohydrates: 1 gram = 4 calories * Fat: 1 gram = 9 calories * Ratio: 45-35-20% * 3500 calories make up 1 pound of fat If you cut out 500 calories from your diet, you could save/lose 1 pound a week. If you cut out 1000 calories from your diet, you could save/lose 2 pounds a week. It is not a good idea to be losing more than 2 pounds each week. (If you have a fast metabolism add 500 calories/ slow metabolism deduct 500 calories) Austin Fitness Center: South Austin Gym 10-19-2007

Entry # 32: Kid Healthy?

I went to Subway for a sandwich the other day and saw the kids menu and was pretty surprised. Either parents have no idea of what they're putting into their kids' mouths, or Subway plays people for stupid. Either way, it wasn't pretty. 2 of the items were fruit juice which contained 30+ grams of sugar and the other was a "healthy yogurt" that had almost 30 grams of sugar in it. Add a cookie to that and you wonder why more and more kids are obese? Skip the cookie and stick with the "healthy" choices. You've got 60 grams of sugar there. To put it in perspective, a can of coke has 43 grams and doesn't pretend to be a healthy alternative to anything. Kids need balanced meals just like adults. Just because it's packaged and marketed towards them doesn't mean it's a good idea. The daycare where we send our 8 month old showed me the menu for the older kids and it consisted of deep fried fatty foods and hot dogs. Why would you feed a kid that? Occasionally, sure. It's fun food, but on a regular basis? It's not exactly setting up the kids for success if you ask me. Austin Fitness Center: South Austin Texas Gym 10-22-2007

Entry # 33: Making It Fun

Like anything repetitive, cardiovascular exercise can get pretty boring. One way to fix that is by changing things up every few weeks. Your body gets used to the same routine anyway and progress gets halted after a while, so you might as well avoid that and keep it interesting at the same time. If you normally come into the gym and get on a treadmill for half and hour, get on a bike or an eliptical machine instead. It'll be more challenging since you're unaccustomed to it and you'll see better results. If you'd rather be outside, go for a jog, a walk, ride a bike, skip rope, run stairs, roller blade, etc etc. The only thing that'll hold you back is your imagination. Austin Fitness Center. South Austin Gym 10-26-2007

Entry # 34: Sleep

One thing as a personal trainer that I hear all the time is "I'm eating right, I'm lifting well, but gains aren't happening". When I inquire about their sleep habits, more often than not, they'll report 4 hours, 6 hours per night. Of course you're not going to build muscle or give your body adequate time to recover from a workout of you're only sleeping 4-6 hours. When we sleep is when our bodies repair themselves and build the muscles that we're working on so hard. Depriving oneself of sleep is like depriving oneself of food and wondering why you aren't making progress. You should sleep anywhere from 7-9 hours in a 24 hour cycle. Less than that simply negates all the effort you put in elsewhere. Austin Fitness Center. Austin Texas Gym 10-30-2007

Entry # 35: Genetics

I can't tell you how many times I hear things like "I eat everything my friend does and workout twice as hard, but still, she looks better than me". The harsh truth is, maybe she always will and the reason can be summed up in 1 word: Genetics. Some people simply don't have to work as hard. It's akin to having a natural ability at something like playing music. It comes more naturally to some than it does to others. No reason to fret. Everyone has strengths and weakness'. You should focus on your strengths to keep a positive outlook and attack your weakness'. I always say, don't worry about other people. Just do your absolute best and you'll be fine. Austin Fitness Center: South Austin's Gym 11-03-2007

Entry # 36: When?

I figured I'd address the "burning" question of the week here! Everyone seemingly is asking me about when my new gym Austin Fitness Center will be open. The answer is hopefully Nov 12. I'm expecting the last shipments this week and am going to be bolting it all together over the weekend. Then... we're open! My wife has been working tirelessly along side of me to get this all together and to do it right. I promise, it'll be worth the wait (or should I say weight?)... ok that was bad... sorry. See you at the Austin Fitness Center next week! 3100 Slaughter Lane Austin, TX 78748. Austin Fitness Center. South Austin's Gym. 11-06-2007

Entry # 37: Pregnancy

Lately, there's been a revelation of sorts thrown at the medical community regarding pregnancy and exercise. A lady who was 7 months pregnant completed a marathon and in very good time. A lady who was pregnant swam the English channel in just over 9 hours, which too, is very good time. Doctors in the past had worried about the strain on the abdominal muscles during the movements of the activities, as well as the increased body heat damaging the unborn fetus. Interestingly, the latest findings show that raising the body temperature of a pregnant woman to reasonable levels, is not going to have adverse effects on the fetus. As far as abdominal strains are concerned, as long as the woman works there way up and is acclimated to exercise, then it doesn't seem to be an issue either. There are definite limitations for pregnant women in the gym. There's no question and as a personal trainer for 14 years, I've worked with many pregnant clients. There are many safeguards in place such as no targeting the abdominals, no laying flat on the back, no heavy lifting, etc. These aren't likely to change anytime soon. Austin Fitness Center: South Austin Texas Gym 11-09-2007

Entry # 38: 2 Scoops?

Lately, there's been a revelation of sorts thrown at the medical community regarding pregnancy and exercise. A lady who was 7 months pregnant completed a marathon and in very good time. A lady who was pregnant swam the English channel in just over 9 hours, which too, is very good time. Doctors in the past had worried about the strain on the abdominal muscles during the movements of the activities, as well as the increased body heat damaging the unborn fetus. Interestingly, the latest findings show that raising the body temperature of a pregnant woman to reasonable levels, is not going to have adverse effects on the fetus. As far as abdominal strains are concerned, as long as the woman works there way up and is acclimated to exercise, then it doesn't seem to be an issue either. There are definite limitations for pregnant women in the gym. There's no question and as a personal trainer for 14 years, I've worked with many pregnant clients. There are many safeguards in place such as no targeting the abdominals, no laying flat on the back, no heavy lifting, etc. These aren't likely to change anytime soon. Austin Fitness Center: South Austin Texas Gym 11-09-2007

Entry # 39: Cold

Before I get to the question, I'd like to sincerely thank all my family, friends, and clients who have encouraged me and helped me along the way in creating my gym Austin Fitness Center and made all this possible. We've been open for less than a week now and the response is amazing so far! Again, thank you all. The question posed to me this morning by long time client and friend extraordinaire, Debbie Conner is what do you do when your body's cold from being outside and you want to start your workout? What's the best way to warm up? My answer is simply walking on the treadmill will get things going for you, but start slowly at a easy pace. I'd suggest wearing layers of clothing and slowly shedding them as you warm until you feel you're at a good temperature to begin your workout. Once you begin, it's very important to employ a proper warm up with the weights in order to avoid injury. It takes a little longer, but the injuries avoided make it very worthwhile. Austin Fitness Center. South Austin Gym. 11-16-2007

Entry # 40: Put Away The Stick

I was asked by a gym member today if perfect form is necessary. I replied that perfect form varies with the individual. For example, if your hips are tight but not too tight to squat, you're not going to have the same form as one with non tight hips. Is it bad? No it's not. It's just different. A lot of trainers subscribe to the belief that you have to fix every tightness and imbalance there is to train. I strongly disagree. Your body is a machine and not all parts are equal. You have to bring up the weak to get it close to the strong parts, but expecting things to be equal is ridiculous. We need to pick on the parts that lag so you'll be less prone to injury but as far as putting off goals so some guy can measure your spinal curve with a stick and stretch your quads is downright foolishness and not what you're likely wanting to pay for. Aside from that, the "elite" people who do these things overlook a lot of the basic principals of exercise. A fine example is watching those trainers have people perform squats and allowing the knees to cross over the plane of the toes. That does nothing but stress the heck out of your knees. Personally, if I was paying for a trainer, I'd rather they put the stick down and focused on what's important. Namely my goals! Austin Fitness Center: South Austin's Gym 11-20-2007

Entry # 41: Happy Thanksgiving

Happy Thanksgiving to everyone. People often overeat during Thanksgiving because it's a tradition or it's been served in front of them. I think it's silly to do this and pay the price later. The turkey, potatoes, veggies, salads, etc are all fine but the endless pie and ice cream should be re thought. It's not hard to get through the holidays without putting on weight. It just requires some thought and some resolution to make good choices. Austin Fitness Center: South Austin Gym 11-23-2007

Entry # 42: Keep It Up

As a personal trainer, I can't tell you how many times I've seen people take a little break from the gym only never to return. It's like anything else. You need to stick with it to build some results and momentum. Once you do it for a couple of weeks, you'll feel a difference. You may even see a difference depending on how seriously you pursue it. It's ok when a holiday or an event supersedes a workout or 2, but it's very important to jump right back into it immediately so as to not lose your head of steam. Austin Fitness Center: South Austin's Gym 11-26-2007

Entry # 43: White Vs Brown

The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain-a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients. Brown rice is an excellent source of manganese, and a good source of the minerals selenium and magnesium. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. By law in the United States, fully milled and polished white rice must be "enriched" with vitamins B1, B3, and iron. But the form of these nutrients when added back into the processed rice is not the same as in the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice "enrichment." Austin Fitness Center: South Austin's Gym 11-29-2007

Entry # 44: Whole Foods

I was asked via e mail the other day what is meant by the term whole food. Whole foods contain nothing more than the naturally occurring nutrients and phytonutrients intrinsic to the original plant or animal from which the food was derived. Whole foods rely on the natural components for their delicious flavors, vibrant colors, and rich textures. Whole foods retain all their vital constituents in the original form in which Nature provided to them; no nutrients have been removed or remodeled, and no synthetic, artificial chemicals have been added. The word "whole" is derived from the Greek root "holon," which means both a single organism and the entire universe, and signifies that these are single entities but are entwined, synergistic lives woven together to form the whole. The word "food" traces back to the Olde English word "fode," and means to foster, to nourish, and to encourage growth. So, philosophically, the concept of "whole foods" is rooted in an integrated universe in which foods contain the spectrum of essential, synergistic nutrients that, when consumed, foster in us a balanced vitality and wholeness. Health-promoting foods such as plant foods contain thousands of molecules, some of which have been defined as essential nutrients, vitamins, and minerals, and others are called phytonutrients but are not designated as "essential". Still, many of these non-essential phytonutrients have been shown to support health and well-being and are associated with a decrease in risk of a variety of diseases, such as cancer, heart disease, and chronic conditions like arthritis. Austin Fitness Center: South Austin Gym 12-02-2007

Entry # 45: Organic Foods

Just what does it mean when a food is labeled organic? The U.S. Department of Agriculture finally issued a new national seal designed to bring clarity and assurance to consumers that foods bearing the seal are certified organic following USDA standards which were 10 years in the making. Organic LabelBeginning Oct. 21, only foods certified as at least 95 percent organic - that is, produced without most pesticides, toxic fertilizers, growth hormones and antibiotics - will be allowed to carry the official "USDA organic" seal. One caveat: The new rules apply only to food produced on or after Oct. 21, so it may be several months before the seal becomes commonplace in grocery aisles, particularly on packaged foods where the turnover is slower. The new USDA national standards replace what had been a mishmash of certification systems run by individual states and private groups. The USDA seal will ensure consumers are actually purchasing a product that is truly organic rather than a creatively worded package that advertises itself as organic when only a few ingredients actually are. Under the new rules, foods will be labeled as belonging to one of four categories: 1. Food that is 100 percent organic may carry the new "USDA organic" label and say "100% organic." 2. Food that is at least 95 percent organic may carry the new seal. 3. Food that is at least 70 percent organic will list the organic ingredients on the front of the package. 4. If a product is less than 70 percent organic, the organic ingredients may be listed on the side of the package but cannot say "organic" on the front. The national organic program rules prohibit the use of conventional pesticides, petroleum- or sewage-sludge-based fertilizers, bioengineering or ionizing radiation and synthetic substances. Foods certified as organic must be produced using growing methods that minimize soil erosion and that maintain or enhance the fertility of the soil. Organic farms need to prove that these materials have not been used for at least three years. Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones, must be fed organic feed and have access to the outdoors. Before a product can be labeled "organic," an inspector visits the farm where the food is produced to make sure the farm meets USDA standards. Look for the word "organic" and a small sticker version of the USDA organic seal on vegetables or pieces of fruit or on the sign above the organic produce display. The word "organic" and the seal may also appear on packages of meat, cartons of milk or eggs, cheese and other single-ingredient foods. Use of the seal is voluntary. The federal government's stamp of approval is an important step toward mainstream acceptance for the rapidly growing industry. Organic food sales in the U.S. are increasing by about 20 percent a year and are expected to surpass $11 billion in 2002 and $20 billion in 2005. The new USDA's national criteria for labeling are aimed at enabling consumers to make an educated choice among the foods they purchase and also include the safeguard of fines for misrepresentation. New federal laws for organic certification assess penalties of up to $10,000 for each violation of selling or labeling products "organic" when they are not or when organic food is contaminated with non-organic compounds. This means that the organic grapes can.t be contaminated by the non-organic apples. Separate tubs and wash water are used to trim and clean produce and if there is an organic display in a place where non-organics have been, it is required that the nonskid mats be replaced and the area cleaned with a mild, bleach solution. Austin Fitness Center: South Austin Gym 12-06-2007

Entry # 46: The Skinny On Carbs

Carbohydrates may be classified as monosaccharides, disaccharides, or polysaccharides by the number of sugar units they contain. Monosaccharides contain 1 sugar unit, disaccharides contain 2, and polysaccharides contain 3 or more. Polysaccharides are often referred to as complex carbohydrates because they are long chains of sugar units, whereas monosaccharides and disaccharides are simple carbohydrates. The difference is important to nutritionists because complex carbohydrates take longer to metabolize since their sugar units are processed one-by-one off the ends of the chains. Simple carbohydrates are metabolized quickly and thus raise blood sugar levels more quickly resulting in rapid increases in blood insulin levels. Several lines of evidence indicate lifestyle-induced hyperinsulinemia and reduced insulin function (i.e. insulin resistance) as a decisive factor in many disease states. For example, hyperinsulinemia and insulin resistance are strongly linked to chronic inflammation, which in turn is strongly linked to a variety of adverse developments such as arterial microinjuries and clot formation (i.e. heart disease) and exaggerated cell division (i.e. cancer). Hyperinsulinemia and insulin resistance (the so-called metabolic syndrome) are characterized by a combination of abdominal obesity, elevated blood sugar, elevated blood pressure, elevated blood triglycerides, and reduced HDL cholesterol. The negative impact of hyperinsulinemia on prostaglandin PGE1/PGE2 balance may be significant. The state of obesity clearly contributes to insulin resistance, which in turn can cause type 2 diabetes. Virtually all obese and most type 2 diabetic individuals have marked insulin resistance. Although the association between overweight and insulin resistance is clear, the exact (likely multifarious) causes of insulin resistance remain less clear. Importantly, it has been demonstrated that appropriate exercise, more regular food intake and reducing glycemic load (see below) all can reverse insulin resistance in overweight individuals (and thereby lower blood sugar levels in those who have type 2 diabetes). Obesity can unfavourably alter hormonal and metabolic status via resistance to the hormone leptin, and a vicious cycle may occur in which insulin/leptin resistance and obesity aggravate one another. The vicious cycle is putatively fuelled by continuously high insulin/leptin stimulation and fat storage, as a result of high intake of strongly insulin/leptin stimulating foods and energy. Both insulin and leptin normally function as satiety signals to the hypothalamus in the brain; however, insulin/leptin resistance may reduce this signal and therefore allow continued overfeeding despite large body fat stores. In addition, reduced leptin signalling to the brain may reduce leptin's normal effect to maintain an appropriately high metabolic rate. There is a debate about how and to what extent different dietary factors -- e.g. intake of processed carbohydrates, total protein, fat, and carbohydrate intake, intake of saturated and trans fatty acids, and low intake of vitamins/minerals -- contribute to the development of insulin- and leptin resistance. In any case, analogous to the way modern man-made pollution may potentially overwhelm the environment's ability to maintain 'homeostasis', the recent explosive introduction of high Glycemic Index- and processed foods into the human diet may potentially overwhelm the body's ability to maintain homeostasis and health. Austin Fitness Center: South Austin Texas Gym 12-09-2007

Entry # 47: Proteins

What is protein? Protein is composed of amino acids that are the body's structural(muscles, skin, hair etc.) materials. The body requires amino acids to produce new body protein (protein retention) and to replace damaged proteins (maintenance) that are lost in the urine. In animals amino acid requirements are classified in terms of essential (an animal cannot produce them) and non-essential (the animal can produce them from other nitrogen containing compounds) amino acids. Consuming a diet that contains adequate amounts of essential (but also non-essential) amino acids is particularly important for growing animals, who have a particularly high requirement. Dietary sources of protein include meats, eggs, grains, legumes, and dairy products such as milk and cheese. Proteins can be converted into carbohydrates through a process called gluconeogenesis. Austin Fitness Center: South Austin Texas Gym 12-12-2007

Entry # 48: Plants

Heart disease, cancer, obesity, and diabetes are commonly called "Western" diseases because these maladies were once rarely seen in developing countries. One study in China found some regions had essentially no cancer or heart disease, while in other areas they reflected “up to a 100-fold increase” coincident with diets that were found to be entirely plant-based to heavily animal-based, respectively. In contrast, diseases of affluence like cancer and heart disease are common throughout the United States. Adjusted for age and exercise, large regional clusters of people in China rarely suffered from these “Western” diseases possibly because their diets are rich in vegetables, fruits and whole grains. The United Healthcare/Pacificare nutrition guideline recommends a whole plant food diet, and recommends using protein only as a condiment with meals. A National Geographic (November 2005) cover article, titled The Secrets of LIVING LONGER also recommends a whole plant food diet. The article is a lifestyle survey of three populations, Sardinians, Okinawans, and Adventists, who generally display longevity and "suffer a fraction of the diseases that commonly kill people in other parts of the developed world, and enjoy more healthy years of life. In sum, they offer three sets of 'best practices' to emulate. The rest is up to you." In common with all three groups is to "Eat fruits, vegetables, and whole grains." The National Geographic article noted that a NIH funded study of 34,000 Seventh-Day Adventists between 1976 and 1988 "...found that the Adventists' habit of consuming beans, soy milk, tomatoes, and other fruits lowered their risk of developing certain cancers. It also suggested that eating whole grain bread, drinking five glasses of water a day, and, most surprisingly, consuming four servings of nuts a week reduced their risk of heart disease." Note that cancer is now common in developing countries. According a study by the International Agency for Research on Cancer: “In the developing world, cancers of the liver, stomach and esophagus were more common, often linked to consumption of carcinogenic preserved foods, such as smoked or salted food, and parasitic infections that attack organs.” Lung cancer rates are rising rapidly in poorer nations because of increased use of tobacco. Developed countries “tended to have cancers linked to affluence or a "Western lifestyle" -- cancers of the colon, rectum, breast and prostate -- that can be caused by obesity, lack of exercise, diet and age. Austin Fitness Center: South Austin's Gym. 12-16-2007

Entry # 49: Hydration While Competing

Maintaining hydration during periods of physical exertion is key to good performance. While drinking too much water during activities can lead to physical discomfort, dehydration in excess of 2% of body mass (by weight) markedly hinders athletic performance. It is recommended that an athlete drink about 400-600 mL 2-3 hours before activity, during exercise he or she should drink 150-350mL every 15 to 20 minutes and after exercise that he or she replace sweat loss by drinking 450-675 mL for every 0.5 kg body weight loss during activity.[citation needed] Some studies have shown that an athlete that drinks before they feel thirsty stays cooler and performs better than one who drinks on thirst cues, although recent studies of such races as the Boston Marathon have indicated that this recommendation can lead to the problem of overhydration.[citation needed] Additional carbohydrates and protein before, during, and after exercise increase time to exhaustion as well as speed recovery. Dosage is based on work performed, lean body mass, and environmental factors, especially ambient temperature and humidity. Excess water intake, without replenishment of sodium and potassium salts, leads to hyponatremia, which can further lead to water intoxication at more dangerous levels. A well-publicized case occurred in 2007, when Jennifer Strange died while participating in a water-drinking contest.[20] More usually, the condition occurs in long-distance endurance events (such as marathon or triathlon competition and training) and causes gradual mental dulling, headache, drowsiness, weakness, and confusion; extreme cases may result in coma, convulsions, and death. The primary damage comes from swelling of the brain, caused by increased osmosis as blood salinity decreases. Effective fluid replacement techniques include Water aid stations during running/cycling races, trainers providing water during team games such as Soccer and devices such as Camel Backs which can provide water for a person without making it too hard to drink the water. Austin Fitness Center: South Austin Texas Gym 12-19-2007

Entry # 50: Digestion

I'm often asked why some people have a tougher time than most with reflux, heartburn, and stomach pains. There are many causes and contributing factors for the above listed ailments, but the first thing to do would be to get the diet and the digestive system in order and then see if the problem persists. The human digestion system contains a population of a range of bacteria and yeast such as Bacteroides, L. acidophilus and E. coli which are essential to digestion, and which are also affected by the food we eat. Bacteria in the gut fulfill a host of important functions for humans, including breaking down and aiding in the absorption of otherwise indigestible food; stimulating cell growth; repressing the growth of harmful bacteria, training the immune system to respond only to pathogens; and defending against some diseases. Our bodies regulate the amount of bacteria in the gut but when the "supply" becomes low, it's a good idea to supplement with acidophilus and or digestive enzymes which are readily available at any health food store. Things such as a poor diet, reflux medication, as well as stress can contribute to a decline in the production of digestive enzymes and these need to be replenished in order to maintain digestive health and function.

Entry # 51: Anti Oxidants

As cellular metabolism/energy production requires oxygen, potentially damaging (e.g. mutation causing) compounds known as radical oxygen species or free radicals form as a result. For normal cellular maintenance, growth, and division, these free radicals must be sufficiently neutralized by antioxidant compounds, some produced by the body with adequate precursors (glutathione, Vitamin C in most animals) and those that the body cannot produce may only be obtained through the diet through direct sources (Vitamin C in humans, Vitamin A, Vitamin K) or produced by the body from other compounds (Beta-carotene converted to Vitamin A by the body, Vitamin D synthesized from cholesterol by sunlight). Different antioxidants are now known to function in a cooperative network, e.g. vitamin C can reactivate free radical-containing glutathione or vitamin E by accepting the free radical itself, and so on. Some antioxidants are more effective than others at neutralizing different free radicals. Some cannot neutralize certain free radicals. Some cannot be present in certain areas of free radical development (Vitamin A is fat-soluble and protects fat areas, Vitamin C is water soluble and protects those areas). When interacting with a free radical, some antioxidants produce a different free radical compound that is less dangerous or more dangerous than the previous compound. Having a variety of antioxidants allows any byproducts to be safely dealt with by more efficient antioxidants in neutralizing a free radical's butterfly effect. Austin Fitness Center: South Austin Gym 12-27-2007

Entry # 52: Another New Year

Happy New Year!!!!!!!! A lot of people are going to start going to gyms this month but unfortunately, a lot of them will quit soon thereafter. What can you do to ensure you'll stick with it? Take it slowly! Don't dive in because you used to lift weights years ago. Pace yourself. Your intensity will increase as will your success' as long as you're consistent with your workouts and your nutrition. If you're going to get in shape, go all the way. Get your nutrition set up and you'll maximize your results. Just think, it's way better to find yourself in August 08 marveling at the new you than seeing yourself in Feb 08 disgruntled and feeling like a quitter! Austin Fitness Center: South Austin Gym 1-04-2008

Entry # 53: Water

About 70% of the non-fat mass of the human body is made of water. To function properly, the body requires between one and seven liters of water per day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors. With physical exertion and heat exposure, water loss will increase and daily fluid needs may increase as well. It is not clear how much water intake is needed by healthy people, although some experts assert that 8–10 glasses of water (approximately 2 liters) daily is the minimum to maintain proper hydration. The "fact" that a person should consume eight glasses of water per day cannot be traced back to a scientific source. There are other myths such as the effect of water on weight loss and constipation that have been dispelled. Original recommendation for water intake in 1945 by the Food and Nutrition Board of the National Research Council read: "An ordinary standard for diverse persons is 1 milliliter for each calorie of food. Most of this quantity is contained in prepared foods." The latest dietary reference intake report by the United States National Research Council in general recommended (including food sources): 2.7 liters of water total for women and 3.7 liters for men. Specifically, pregnant and breastfeeding women need additional fluids to stay hydrated. According to the Institute of Medicine—who recommend that, on average, women consume 2.2 litres and men 3.0 litres—this is recommended to be 2.4 litres (approx. 9 cups) for pregnant women and 3 litres (approx. 12.5 cups) for breastfeeding women since an especially large amount of fluid is lost during nursing. For those who have healthy kidneys, it is rather difficult to drink too much water, but (especially in warm humid weather and while exercising) it is dangerous to drink too little. People can drink far more water than necessary while exercising, however, putting them at risk of water intoxication, which can be fatal. Normally, about 20 percent of water intake comes from food, while the rest comes from drinking water and beverages (caffeinated included). Water is excreted from the body in multiple forms; through urine and feces, through sweating, and by exhalation of water vapor in the breath. Drink up! Austin Fitness Center: South Austin's Gym 1-07-2008

Entry # 54: Fiber

I was asked about the importance of fiber in the diet yesterday. Fiber is very necessary for health. Dietary fiber consists mainly of cellulose that is indigestible because we do not have enzymes to digest it. Fruits and vegetables are rich in dietary fiber. Importance of dietary fiber: * provides bulk to the intestinal contents * stimulates peristalsis (rhytmic muscular contractions passing along the digestive tract)thus a lack of fiber in the diet leads to constipation (failure to pass motions. Fiber is something most people don't get enough of and it often leads to digestion or elimination issues. If you eat a daily salad and a serving of veggies you can avoid problems and help your body in it's efficiency. Austin Fitness Center: South Austin Gym 1-11-2008

Entry # 55: Minerals

Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen which are present in common organic molecules. The term "mineral" is archaic, since the intent of the definition is to describe ions, not chemical compounds or actual minerals. Some dietitians recommend that these heavier elements should be supplied by ingesting specific foods (that are enriched in the element(s) of interest), compounds, and sometimes including even minerals, such as calcium carbonate. Sometimes these "minerals" come from natural sources such as ground oyster shells. Sometimes minerals are added to the diet separately from food, such as mineral supplements, the most famous being iodine in "iodized salt." Austin Fitness Center: South Austin's Gym 1-14-2008

Entry # 56: Vitamins

Mineral and/or vitamin deficiency or excess may yield symptoms of diminishing health such as scurvy, osteoporosis, a weak immune system, disorders of cell metabolism, certain forms of cancer, symptoms of premature aging, and poor psychological health (including eating disorders), among many others. As of 2005, twelve vitamins and about the same number of minerals are recognized as "essential nutrients", meaning that they must be consumed and absorbed or in the case of vitamin D, alternatively synthesized via UVB radiation - to prevent deficiency symptoms and death. Certain vitamin-like substances found in foods, such as carnitine, have also been found essential to survival and health, but these are not strictly "essential" to eat because the body can produce them from other compounds. Moreover, thousands of different phytochemicals have recently been discovered in food. Particularly in fresh vegetables which have many known and yet to be explored properties including antioxidant activity. Other essential nutrients include essential amino acids, choline and the essential fatty acids. There you have it. More than you ever wanted to know about vitamins! Austin Fitness Center; South Austin's Gym 1-17-2008

Entry # 57: Fats

Per request, I'll continue with the "nutrition series" of entries in my journal. This time, I'll address fats. Fats are composed of fatty acids, long carbon/hydrogen chains bonded to a glycerol. Fat may be classified as saturated or unsaturated. Saturated fats have all of their carbon atoms bonded to hydrogen atoms, whereas unsaturated fats have some of their carbon atoms double-bonded in place of a hydrogen atom. Generally, saturated fat is solid at room temperature while unsaturated fat is a liquid. Unsaturated fats may be further classified as mono-unsaturated (one double-bond) or poly-unsaturated (many double-bonds). Trans fats are saturated fats which are typically created from unsaturated fat by adding the extra hydrogen atoms in a process called hydrogenation (also called hydrogenated fat). Most fatty acids are non-essential, meaning the body can produce them as needed, however, at least two fatty acids are essential and must be consumed in the diet. An appropriate balance of essential fatty acids - omega-3 and omega-6 fatty acids - has been discovered to be crucial for maintaining health. Both of these unique "omega" long-chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins which function as hormones. The omega-3 eicosapentaenoic acid (EPA) (which can be made in the body from the omega-3 essential fatty acid alpha-linolenic acid (LNA), or taken in through marine food sources), serves as building block for series 3 prostaglandins (e.g. weakly-inflammation PGE3). The omega-6 dihomo-gamma-linolenic acid (DGLA) serves as building block for series 1 prostaglandins (e.g. anti-inflammatory PGE1), whereas arachidonic acid (AA) serves as building block for series 2 prostaglandins (e.g. pro-inflammatory PGE 2). Both DGLA and AA are made from the omega-6 linoleic acid (LA) in the body, or can be taken in directly through food. An appropriately balanced intake of omega-3 and omega-6 partly determines the relative production of different prostaglandins, which partly explains the importance of omega-3/omega-6 balance for cardiovascular health. In industrialised societies, people generally consume large amounts of processed vegetable oils that have reduced amounts of essential fatty acids along with an excessive amount of omega-6 relative to omega-3. The rate of conversions of omega-6 DGLA to AA largely determines the production of the respective prostaglandins PGE1 and PGE2. Omega-3 EPA prevents AA from being released from membranes, thereby skewing prostaglandin balance away from pro-inflammatory PGE2 made from AA toward anti-inflammatory PGE1 made from DGLA. Moreover, the conversion (desaturation) of DGLA to AA is controlled by the enzyme delta-5-desaturase, which in turn is controlled by hormones such as insulin (up-regulation) and glucagon (down-regulation). Because different types and amounts of food eaten/absorbed affect insulin, glucagon and other hormones to varying degrees, not only the amount of omega-3 versus omega-6 eaten but also the general composition of the diet therefore determine health implications in relation to essential fatty acids, inflammation (e.g. immune function) and mitosis (i.e. cell division). Austin Fitness Center: South Austin's Gym 1-20-2008

Entry # 58: Torn

A friend of mine tore her supraspinatus a long time ago and never bothered to do anything about it. Unfortunately for her, it now is a much bigger problem. Now we're trying to undo months of neglect that have caused serious imbalances and tightness' elsewhere in her body that are severely limiting her ability to do functional tasks. Her tightness' are so great at this point that she can't lift the affected arm over her head. Not even close. What should she have done? As soon as you realize you have a problem, you can't ignore it in hopes of it's disappear