A South Austin Gym

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

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

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 disappearance. You have to attack it. In this case, she should have applied ice for the first 48 hours and then immediately began a stretching regimen with heat applied to the affected area. When a muscle is torn, it rebuilds itself but much tighter. When a muscle is tight, it pulls on other muscles thus reducing their ability to perform their own functions. A bad chain of tightness is what results from ignoring the problem. Austin Fitness Center: South Austin Gym 1-23-2008

It's been almost 3 months since my wife and I opened the Austin Fitness Center. We have over 100 members now and it's going very well. I set out to open a friendly neighborhood gym void of pretense and stereotypical gym annoyances such as exorbitant rates and initiation fees. We also have been striving to keep the atmosphere positive and local so to speak. By that I mean a place where people know your name and are glad to see you stop by. I think we've achieved that. The members here represent all different backgrounds and work out side by side in harmony. That's exactly what I was hoping to achieve. A gym where everybody is made to feel comfortable and welcome. Thanks for making it happen. Austin Fitness Center: South Austin Gym 1-26-2008

It was a baffling medical mystery. A 21-year-old woman showed up at her doctor's office after having suffered abdominal pains and severe diarrhea for eight months — and losing 25 pounds. Another patient, a 46-year-old man, arrived at the hospital with similar complaints. He had lost nearly 50 pounds. In both cases, which occurred in Germany, the symptoms could have pointed to a severe food intolerance, serious bowel problems or worse. But after a battery of medical tests and a complete medical history, doctors in Berlin finally unlocked the secret behind the massive weight loss in these patients. Sugarless gum. And lots of it. Specifically, an ingredient in sugar-free gum called sorbitol — used instead of sugar to make the gum sweet — turned out to be the key culprit in both cases. In a report published Thursday in the British Medical Journal, the German doctors said the female patient had chewed up to 16 sticks of sugarless gum per day, while the male patient consumed about 20 sticks daily. But in addition to being used as a sweetener, the ingredient has other uses in the medical arena. "Both our patients consumed large amounts of sorbitol, which belongs to the family of polyalcohol sugars, like mannitol and xylitol, some of which are regularly used as laxatives," the study authors write. Austin Fitness Center: South Austin Gym 1-30-2008

A growing area of interest is the effect upon human health of trace chemicals, collectively called phytochemicals, antioxidant nutrients typically found in edible plants, especially colorful fruits and vegetables. The effects of phytochemicals increasingly survive rigorous testing by prominent health organizations. One of the principal classes of phytochemicals are polyphenol antioxidants, chemicals which are known to provide certain health benefits to the cardiovascular system and immune system. These chemicals are known to down-regulate the formation of reactive oxygen species, key chemicals in cardiovascular disease. Perhaps the most rigorously tested phytochemical is zeaxanthin, a yellow-pigmented carotenoid present in many yellow and orange fruits and vegetables. Repeated studies have shown a strong correlation between ingestion of zeaxanthin and the prevention and treatment of age-related macular degeneration (AMD). Less rigorous studies have proposed a correlation between zeaxanthin intake and cataracts. A second carotenoid, lutein, has also been shown to lower the risk of contracting AMD. Both compounds have been observed to collect in the retina when ingested orally, and they serve to protect the rods and cones against the destructive effects of light. Another caretenoid, beta-cryptoxanthin, appears to protect against chronic joint inflammatory diseases, such as arthritis. While the association between serum blood levels of beta-cryptoxanthin and substantially decreased joint disease has been established, neither a convincing mechanism for such protection nor a cause-and-effect have been rigorously studied. Similarly, a red phytochemical, lycopene, has substantial credible evidence of negative association with development of prostate cancer. The correlations between the ingestion of some phytochemicals and the prevention of disease are, in some cases, enormous in magnitude. Even when the evidence is obtained, translating it to practical dietary advice can be difficult and counter-intuitive. Lutein, for example, occurs in many yellow and orange fruits and vegetables and protects the eyes against various diseases. However, it does not protect the eye nearly as well as zeaxanthin, and the presence of lutein in the retina will prevent zeaxanthin uptake. Additionally, evidence has shown that the lutein present in egg yolk is more readily absorbed than the lutein from vegetable sources, possibly because of fat solubility. At the most basic level, the question "should you eat eggs?" is complex to the point of dismay, including misperceptions about the health effects of cholesterol in egg yolk, and its saturated fat content. As another example, lycopene is prevalent in tomatoes (and actually is the chemical that gives tomatoes their red color). It is more highly concentrated, however, in processed tomato products such as commercial pasta sauce, or tomato soup, than in fresh "healthy" tomatoes. Yet, such sauces tend to have high amounts of salt, sugar, other substances a person may wish or even need to avoid. Austin Fitness Center: South Austin Texas Gym 2-03-2008

As people come in and out of the gym throughout the day I'm exposed to a lot. I see a lot of good positive energy, but I also see a lot of self defeating negativity going on as well. This is something that should be addressed by these people because you can't achieve anywhere near the same results with a negative mindset. Stress is a part of everyone's life and there's not much you can do about it. You're going to have some. Deal with it accordingly. Self doubting thoughts are what I'm talking about. In order to achieve something, you need to be able to envision it first. Try it for yourself and see how much more you'll accomplish. Austin Fitness Center: South Austin Gym: 2-06-2008

It's unusual for a personal trainer to discuss viral conditions I guess, but I've always prided myself on being atypical. There's a nasty little bug going around Austin, Texas these days that is responsible for Diarrhea lasting roughly 72 hours. I should know. I had the pleasure of catching it. Gym's are hotbeds for contracting virus' and all bacterias in general simply because even the cleanest of gyms (like mine) is still going to harbor germs. There's simply too many people coming and going everyday for it to be avoided. How do you prevent catching the bug? Do what I didn't. Keep your hands away from your eyes, nose and mouth. I suspect that since last week had such bad allergy readings, that I rubbed the virus right into my eyes many times. Ooops. Austin Fitness Center: South Austin Gym 2-09-2008

One question I'm frequently asked is about the hoopla concerning post workout nutrition. Is it really important to get food in and what kind? The answer is undoubtedly yes. You need to replenish immediately and be sure that you're putting protein in your body immediately following a workout. The "anabolic window" is usually 30 minutes following the workout. This of course leads us to the big question. What do I eat then? I recommend a protein shake with some good fats thrown in for energy. If you're thinking real food is better, think again. A steak takes 17 hours to fully digest. Chicken 5 hours, etc etc. A protein shake is absorbed within 20 minutes of consuming it meaning that all the nutrients are finding their way to your muscles and aiding recovery and growth. What kind of protein should you use? Tune in next time! Austin Fitness Center: South Austin Gym 2-12-2008

A lady asked me last week about getting more of her lower abs involved and how to do it. I showed her a few exercises such as the hanging ab crunch but explained that it's absolutely impossible to isolate them. Same goes for the inner chest. You can use them, but not exclusively. The best way to get overall ab development is to incorporate a variety of exercises and be consistent with them. Abs are a muscle group which need to be worked more than once weekly so don't be afraid to hit them 2 or 3 times per week. Calves are the same way. You can train these often activated muscles far more often without fear of over training. Just remember, you can't get a sleek waistline without the diet and cardio in place. The muscles get built with the exercise and diet but the cardio needs to be there to get rid of the fat on top of the muscles if you want them to show. Austin Fitness Center: South Austin Gym 2-16-2008

1 question I get all the time as the gym owner is how come I don't charge initiation fees and every other gym does? That's an easy one! They're banking on you not returning so they want to collect your money up front so they get paid regardless if you stick around or not. That's also why it's seemingly impossible to break their contracts. It really sucks for the consumer because you end up losing a lot of money if you don't use the amenities. My gym on the other hand, is banking on you returning. I've created a positive atmosphere with no sales pitches or pressures and made it so that you hopefully will want to come back instead of simply feeling obligated to return. If you're successful, my gym will be successful! Thank you to all of the members (over 140 now and we've only been open since mid November) and as always I'm grateful for the referrals! Austin Fitness Center: South Austin Gym 2-19-2008

As a personal trainer, I'm often asked about body fat percentages. These are useful numbers because they put things in perspective unlike the body mass index. Body fat percentage simply refers to the amount of fat on the body and there are many different ways to measure it. The most common ones being electronic scales that shoot electronic pulses through your bare feet as you're standing on them, and the pinching calipers. Neither of these are exceptionally accurate, especially the scale. The amount of water retention in the body at the moment of measurement will adversely affect the reading. I made an experiment one day and climbed on the scale and was measured at 11%. I drank my protein shake and a bunch of water and then hopped back on. My body fat then measured 17%. Obviously I didn't gain any fat but it goes to show that you need to take these readings with a grain of salt. A lot of personal trainers like to use the pinching calipers but these too are subject to errors. The only proven reliable way to accurately measure your body fat is with a very expensive submersion tank. You'll pay a lot for the use of one, but if you're really wanting to know...Austin Fitness Center: South Austin Gym 2-22-2008

Journals are a great way to monitor your progress in the gym as well as in the dining room. One thing I'll tell personal training clients is to write down everything they're eating, as they're doing it so we both can see what's going on. You'd be surprised at what you're overlooking. When you have a detailed nutrition plan in place, it's good to look at what you're truly ingesting and compare the 2 to see if you're realistically on track or not. Journals are great in the weight room as well because you can monitor your progress. As an example, you may have lifted 100 lbs on the 3rd of the month and then on the 10th of the same month, you were able to lift 105 or maybe do it a few more times. That's progress and it's very useful information. Afterall, if you're not making progress, then what are you here for? Austin Fitness Center: South Austin Gym 2-25-2008

Very frequently I hear of people either starving themselves and then binging in the wrong foods or simply thinking that since they're exercising, they can get away with eating whatever they choose and still lose weight. Both of these approaches are flawed and destined for failure. What a person looking to loose body fat should focus on is a few things. First, exercising on a regular basis. Second, proper nutrition which means 6 well balanced and timed meals throughout the day. Third, raising their metabolism. By doing that, your body becomes much more efficient and you'll burn calories at a much higher rate. How can you raise the metabolism? There's a few ways. The consumption of Flax oil will elevate it as well as provide HDL cholesterol which is a positive benefit. Adding muscle to your frame will raise it as well. Lastly, eating more often and in smaller quantities will raise your metabolism. Combining all 3 approaches would be the quickest way possible to achieve a faster metabolism and a more efficient body. Austin Fitness Center: South Austin's Gym 2-28-2008

A client asked me an interesting question this morning. How many times per week is ideal to work out? The answer, of course, varies depending on the individual, the goals, and the resources available. A ballpark answer is 3-4 days of vigorous weight lifting and 3 days of cardiovascular exercise as well. The weight lifting will depend on all of the variables listed previously but should be done intensely enough that the heart rate is accelerated enough over the hour to stimulate fat loss. The session should be intense enough too stimulate muscle growth as well. Depending on if you're advanced rather than a novice, if you're training for a sports specific goal, etc these guidelines would need to be altered appropriately but for overall general fitness, this is the basic blueprint. Austin Fitness Center: Austin Gym 3-03-2008

A client of mine e mailed me and asked what do quarterbacks specifically train in order to throw the football so far. The answer surprises a lot of people because they're assume arms and shoulders are the primary muscles involved, but they're not. If you want to increase your throwing distance you work on 2 things. Legs and core. The legs are very powerful muscles. The most powerful in the human body and when you generate massive amounts of torque from there, you have infinitely more power on your throw. The core is what stabilizes the body. Everything you do from opening a can of tuna to throwing a football is done with a lot of core. Babies have a tough time balancing in the early years since their cores haven't developed sufficiently to give them the necessary stability. The brains have a lot to do with that as well, but that's another subject for another entry. Austin Fitness Center: South Austin's Gym 3-06-2008

We all have times when we don't feel like going to the gym. It could be the weather, maybe you didn't sleep well last night, maybe you're stressed, etc. It's important that you don't cave to the temptation of skipping a workout. Results are a byproduct of consistency with nutrition as well as exercise. Without both in place on a regular basis, your results will be less than ideal. One trick I often use with myself is to simply remind myself that it's just 1 hour of my day and I'll just do the best that I can. If you're tired, you may not lift as much weight as usual, but you can certainly have as good a workout by cutting down your rest periods or altering any number of parameters. Once you've completed the workout, you'll be glad you did it and you can take satisfaction in the knowledge that your progress is staying on track. Austin Fitness Center: South Austin Gym 3-09-2008

An interesting question e mailed to me this afternoon was how many sets per body part in order to gain mass. The answer, like most of my answers, varies depending on the individual. A general rule of thumb to follow is 3 or 4. Small muscle groups such as the biceps or triceps can be worked adequately with 3 sets but larger muscle groups like the back, chest, legs etc develop quicker and more efficiently with 4 sets per exercise. Austin Fitness Center: South Austin Gym 3-12-2008

A common question posed to me is how to get rid of fat in a certain area. The answer is always the same. Diet and cardio. You can't spot reduce fat. You can workout the area with weights or resistance of some kind but that will only build muscle under the fat. To see the muscle you must lose the fat and in order to accomplish that, you'll need to increase cardio and alter your nutrition. Austin Fitness center: South Austin's Gym 3-15-2008

Cramping is a common occurence which most people know very little about. Muscular cramping may occur after one to two hours of exercise. Cramping may also be induced in as little as 10 minutes after high intensity exercise targeting a specific muscle group. The most commonly proposed cause is exercise coupled with dehydration plus decreases in body mass, blood and plasma volume. Abnormal serum electrolyte concentrations plus decreased concentrations of sodium, potassium, magnesium, chloride, and/or calcium. Exercising in heat which may result in electrolyte imbalances and dehydration. Dehydration and electrolyte loss are not the sole causes of cramping because many individuals can experience cramping when they are hydrated and supplemented with electrolytes. A more recent theory suggests that EAMC is related to sustained neural activity that results in fatigue. This idea is supported by athletes who are more likely to experience cramps toward the end of an event. A distinction has been made between EAMC that result from fatigue and that resulting from heat (in which electrolyte and fluid losses result in a contraction of extra cellular fluid space). In one study, participants who experienced cramps had a higher average sweat rate than those that did not experience cramps. Subjects who experienced EAMC who consumed a carbohydrate - electrolyte beverage were able to exercise 150% longer before the onset of cramps. Other common treatments include: o Stretching o Fluids o Salt tablets o Pickle juice and mustard (anecdotal remedies) and of course, Saline solution. Austin Fitness Center: South Austin Gym 3-18-2008

News about stretching seems to come in waves. Stretch as part of your warm-up. No, stretch after your workout. No, don’t even bother stretching. Or the doozy: Even if you think you like it, it’s been oversold as a way to prevent injury or improve performance. The truth is that after dozens of studies and years of debate, no one really knows whether stretching helps, harms, or does anything in particular for performance or injury rates. Yet most athletes remain convinced that stretching helps, and recently more and more have felt a sort of social pressure to show that they are limber, in part due to the popularity of yoga. Flexibility has become another area where many athletes strive to excel. Should you stretch? I believe in the benefits of staying limber. Too a point, of course. You needn't be able to bend up like a pretzel necessarily, but having some flexibility in your muscles is never going to hurt you. In fact, it's through simple stretches and massages that we are able to relieve a lot of pains and discomforts. Austin Fitness Center: South Austin Gym 3-22-2008

A while back, I saw a muscular guy in a large corporate gym look over at an obese woman and snicker some disparaging remark. People like that exist everywhere we go. Luckily, they're few and far between. They're self centered and enormously insecure. Their comments and attitudes are to be disregarded. It takes courage for someone who's obese to come into the gym and tackle the problem. They should be offered respect instead of the opposite. At the end of the day, we're all people and that behavior is ridiculous and unacceptable. In fact it's against the rules at the Austin Fitness Center. If I ever caught wind of something like that happening, that person would find themselves out of a gym membership really quickly. We have a membership rules paper that must be signed by prospective members and the disrespecting or intimidating of other people is high up on the list of no no's here. This is not the kind of gym where that would be likely to occur anyway. The energy here is very positive and the people add to that. That's the only way to have it. Austin Fitness Center: South Austin Gym 3-25-2008

Unfortunately, in any industry you'll come across sub standard services. In the personal training field, it's no exception. The last gym I worked at was awful in that trainers were on their cell phones, eating full course meals, checking e mails, all while in the middle of a training session. People like that have no idea of what it means to be a personal trainer. They are far more consumed with their own needs than anyone else's despite the fact that they are being paid a lot of money to be professional. I'm very relieved to be out of that environment so my clients can not have to endure smelling some guys fish with garlic cream sauce while they're training and also because they are quite simply an embarrassment to the occupation. A real personal trainer will be extremely knowledgeable in not just exercise, but in nutrition, as well as be able to recognize tightness' and imbalances and correct them. Most trainers have a 1 size fits all approach and perfect form is blah blah blah. That's ridiculous. Everyone is different and perfect form for everyone is different. To say we all must exercise the same is to say we should all eat the same and stretch the same. That's completely absurd. There's plenty of good personal trainers on the market and plenty of poor ones as well. Do your homework before you recruit one, and you'll be rewarded. Otherwise, you're taking your chances. Austin Fitness Center: South Austin Gym 3-28-2008

When I opened the Austin Fitness Center, I implemented a no cell phone policy. The reason for this is simple. It's annoying to other people to hear someone talking on their phone when they're trying to focus on their exercise. What's even worse is when they ring. I understand some people are expecting calls that are important to them, but what they consider important cannot overshadow the comfort of others. If you're expecting a call, keep it on vibrate and in your pocket. If it vibrates, step outside to answer it. A little consideration of other people goes a long way and that's what this gym is all about. Good positive energy and consideration of others. Austin Fitness Center: South Austin's Gym 3-31-2008

Yesterday a new client was working out hard in heavy sweatpants and a sweatshirt. There's no way she wasn't overheated. I asked her why she was dressed like that and she replied that she's embarrassed about her body because she used to be much slimmer. I felt sad to hear this. My gym is a place where nobody should ever feel embarrassment or shame. Here, we're all equals working towards our individual goals at our own pace. Some people are more advanced or stronger. Some people are more flexible, etc. It's of no consequence. The Austin Fitness Center is not a gym where people look down at you for any reason. We check our politics, religion, cell phones, and libidos at the door. This is a friendly neighborhood gym with positive energy. Not a meat market where weekly specials and sales pitches abound. We're not corporate. We are caring. Austin Fitness Center: South Austin Gym 4-03-2008

I got an e mail from a lady in England saying that she was very sore after her workouts and was there anything I could recommend to relieve it. Soreness comes with the territory. If you get a good workout, you're going to be sore. Sometimes more and sometimes not as much. The effectiveness of a workout cannot be measured by ones soreness since there are many factors that can make a person sore following a workout. I always tell my clients that plenty of water, potassium, and stretching will alleviate the pain to quite an extent. The rest is something that you're going to live with for a couple of days. Austin Fitness Center: South Austin's Gym 4-06-2008

Certain foods, when eaten, require more energy from your body to digest than the calories that they contain. Negative calorie foods offer great nutrition, as well as the possibility of helping you lose weight simply by eating. A negative calorie food diet is based on the idea that certain foods, mostly plants, are difficult to digest because of their cellular composition, i.e., cellulose. Everything that you do – sleeping, breathing, blinking your eyes – requires a certain amount of energy, and eating is no exception. This energy is created by burning calories. Your body requires on average 150-250 calories to digest your food, depending on your weight, gender and activity level. If you eat a negative calorie food that has a caloric content of 100 calories, you will actually burn more calories than you ingest. Because negative calorie food is harder to digest, your body will require more than the average 150-250 calories to digest the food. Some of the most common negative calorie foods are apples, celery, blueberries, beets, asparagus, green cabbage, spinach, oranges, strawberries, grapefruit and garlic. The theory that negative calorie food helps you to lose weight simply by eating has fallen under harsh criticism, as have most diets. Some contest that people who practice this diet will overeat negative calorie food according to the notion that you can eat however much you want without gaining weight. The diet is also criticized because it is often not accompanied by exercise. There is no conclusive proof that negative calorie food works the way it is believed to. However, research has been conducted that supports the claim that eating these foods assists in weight loss. Regardless of whether this diet helps the user to effortlessly lose weight, negative calorie foods are packed full of vitamins and minerals. Many of them contain antioxidants, and some are believed to prevent disease. Even if negative calorie food is not the wonder diet it is thought to be, it is still a very healthy way to eat. Austin Fitness Center: South Austin Gym 4-09-2008

How high should your heart rate be while exercising? This has been a long standing debate amongst athletes, trainers, as well as medical professionals. The latest studies contend that the classic formula for determining your maximum rate, 220 minus your age, is notoriously inaccurate and glancing at your heart-rate monitor all the time can hinder your training. Everyone’s maximum heart rate declines, slowly and steadily, with the passing years. So if your heart rate is higher than expected, doesn’t that mean you are exercising like a younger person? It depends. On the one hand are athletes like Lance Armstrong, known for having an unusually high maximum heart rate. And that, was to his advantage while competing because his heart also was extremely efficient. A high maximum heart rate, helps all other things being equal. The problem is that there are so many other factors in performance that rarely are all other things equal. So if Joe Athlete could get his heart rate to 150, wouldn’t he be faster? Not necessarily. And the story of Rebecca Soni, a swimmer at the University of Southern California, helps explain why. Ms. Soni, who has the second fastest time for an American woman in the 200-meter breast stroke, had an irregular heart beat. At times when she exercised her heart would beat up to an astonishing 400 times a minute. Instead of making her swim faster, her fast-beating heart made her go limp. In 2006, in order to continue competing, she underwent a procedure to destroy heart tissue that was causing her heart to beat so fast. This suggests two things. First, a faster heart isn’t necessarily better. And, second, hearts can beat much faster than they ever actually beat when most of us exercise. Something slows our hearts down, probably for the good of our performance or survival. A heart beating at its maximum possible rate may be inefficient. As the heart beats more quickly, there comes a point when there is too little time between beats for it to fill with blood. For exercise capacity, heart rate is not the issue. The heart has got to be an efficient pump. It turns out that the heart rate is controlled by three factors. First is the heart’s own intrinsic rate, how fast it would beat if you cut all its nerves and removed it from the body. The heart’s own internal pacemaker would make it beat roughly 40 to 60 beats per second more slowly than its maximum rate. The heart’s intrinsic rate declines with age parallel to the maximum heart rate’s decline with age. No one knows why. The other factors controlling heart rate are the sympathetic nerves, which speed it up, and those that slow it down, the parasympathetic nerves. When you start to exercise, the first thing that happens is that the parasympathetic nerves become less active. That makes your heart beat faster. As the intensity of your effort increases, the sympathetic nerves come into play, speeding the heart still more. My experiences have shown me that maximum heart rate is not the be all end all measure of intensity or effort put out. As I mentioned in this entry, there are so many factors in performance, that simply singling out the heart rate as a monitor is not as telling as we would need it to be. Austin Fitness Center: South Austin Gym 4-13-2008

I was asked today if glutamine is a worthwhile supplement since it's categorized as a non essential amino acid. Glutamine is one of the most popular supplements amongst bodybuilders and competitive athletes. There are many benefits to taking it such as anabolic activity (increase synthesis of muscle protein), anticatabolic activity (decrease muscle protein breakdown), lipolytic activity (as it increases secretion of "fat burning" growth hormone), increases synthesis of glycogen and ATP, decreases buildup of fatigue substances -lactate and ammonia, boost immune system and free testosterone levels. Glutamine is the most abundant amino acid in our body and our muscle tissue. High intensity weight training and any other highly stressful condition depletes glutamine stores and increases the need for the glutamine production. Unfortunately even though our body can synthesize this amino acid from the other amino acids (glutamic acid, isoleucin and valine) it appears that body's ability to produce Glutamine doesn't replenishes what was lost during intense training or stress. Many athletes have used it and most commonly they have noticed increased ability to recover from their workouts. Bodybuilders especially can attest for many of glutamine's powerful muscle building and cell volumazing effects. How much should you use? I would suggest taking 5grams a day immediately after your workout. After the first week start increasing the dosage by 2-3grams until you reach at least 20 grams per day (I have athletes that take up to 40 grams a day with great results). Some bodybuilders on their low carbohydrate diets also take excess amount of Glutamine preferring to get glucose from non-carbohydrate source (Glutamine can be converted into glucose by glyconeogenesis process). This is a common practice among the competitive bodybuilders and even though it make some sense I believe that Glutamine is too valuable (and expensive) to be wasted and converted into highly available (and extremely inexpensive) simple sugar -glucose. Finally, don't confuse unessential with unimportant. Essential amino acids got that name as our body's can't produce them and therefore we have to intake them through food or supplements. Austin Fitness Center: South Austin Gym 4-15-2008

This morning I was asked by a lady why she couldn't seem to lose weight even though she had a pretty good nutrition plan. The answer can lie in many places but from her body talk and posture, I suspected she may be a pretty stressed out person. I asked her about that and true enough, she was. What happens when we live stressful existences is that chronically elevated cortisol levels contribute to the accumulation of abdominal fat and make it very difficult to get rid of it. The immune system is suppressed and the individual becomes more susceptible to infections, both minor and major. Stress reduction is an essential part of all efforts to normalize cortisol. Stress is the stimuli that caused the cortisol levels to get out of hand to begin with. Each individual should explore and find the stress reduction techniques that work best for themselves. Without stress reduction, all therapeutic and support measures will eventually fail. Another thing to do to reduce levels is to rest. This may sound obvious, but it must be managed and scheduled as a deliberate strategy, choice, and course of action. Otherwise it gets forgotten in the busyness of life. A low glycemic diet is also important. Sugar handling stress increases cortisol levels. Elevated cortisol, in turn, aggravates the sugar handling situation contributing to the development of high insulin levels and ultimately diabetes. Nutritional supplementation is very valuable in restoring normal cortisol levels. It is important, however, to recognize if your cortisol levels are high or low. Low cortisol levels are the consequence of adrenal exhaustion or the exhaustion phase of the stress response. High cortisol levels are the result of the response to chronic stress and represent the adaptation phase of the stress response. Both Cortisol and DHEA can be determined by a simple saliva test. See Your doctor to have this test if you suspect your levels are off. Austin Fitness Center: South Austin Gym: 4-18-2008

Anorexia nervosa, commonly referred to simply as anorexia, is an eating disorder. More importantly, it is also a psychological disorder. Anorexia is a condition that goes beyond out-of-control dieting. A person with anorexia initially begins dieting to lose weight. Over time, the weight loss becomes a sign of mastery and control. The drive to become thinner is actually secondary to concerns about control and/or fears relating to one's body. The individual continues the endless cycle of restrictive eating often to a point close to starvation in order to feel a sense of control over the body. This cycle becomes an obsession and is similar to any type of drug or substance addiction. Who is at risk for anorexia? Approximately 95% of those affected by anorexia are female, but males can develop the disorder as well. While anorexia typically begins to manifest itself during early adolescence, it is also seen in young children and adults. In the U.S. and other countries with high economic status, it is estimated that about one out of every 100 adolescent girls has the disorder. Caucasians are more often affected than people of other racial backgrounds, and anorexia is more common in middle and upper socioeconomic groups. According to the U.S. National Institute of Mental Health, an estimated 0.5% to 3.7% of women will suffer from this disorder at some point in their lives. Austin Fitness Center: South Austin Gym 4-21-2008

Vitamin C is one of the safest and most effective nutrients. It may not be the cure for the common cold (though it's thought to help prevent more serious complications),but the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health. The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health and immunity to living longer. How much should you take? Most of the studies examined used 500 daily milligrams of vitamin C to achieve health results. That's much higher than the RDA of 75-90 milligrams a day for adults. So unless you can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits. It's suggested taking 500 milligrams a day, in addition to eating five servings of fruits and vegetables. Everybody is different obviously, so dosages will vary accordingly. Austin Fitness Center: South Austin Gym 4-23-2008

I was asked by a frustrated lifter the other day why his gains were minimal considering he eats and exercises correctly. I asked him about his sleep habits and thus uncovered the cause. Sleep is a vital part of any training regimen. While most of us focus on our workouts and our nutrition, our sleep and it's quality, are often overlooked. These days, it's reported that more and more people suffer from sleep apnea. Apnea is a collapsing of the airway so deep breathing is difficult and sometimes impossible. Snoring was prevalent in the "Sleep in America" poll from the National Sleep Foundation. Pollsters surveyed 1,032 adults by telephone and they concluded that... * 67% of respondents said that their significant other snores. * More than half said their snoring disturbs the partner's sleep. * 31% of those surveyed said that the snorer forces the other partner to sleep in a separate bedroom, or to use earplugs. Excessive snoring is one of the symptoms of obstructive sleep apnea or OSA, which affects millions of Americans. What's the big deal? Sleep apnea has been linked to hypertension, depression, stroke, diabetes, sexual dysfunction, and heart disease. If you or your partner suffer from apnea or suspect that you do, go to your doctor and he/she can refer you to a sleep clinic where they can set you up with a fix to the problem thereby restoring a nice night's sleep. For the both of you. Austin Fitness Center: South Austin Texas Gym: 4-25-2008

At the risk of being repetitive, I'd like to write again about the importance of positive energy. It makes no difference what you're doing or pursuing. You're going to have better results and more fun doing it with positive energy. I've noticed many times over the many years of being a personal trainer how those with a positive outlook succeed much more than than those without. Another thing to consider is the payback. Those who surround you will treat you much differently when you give off positive energy. Negative, self absorbed people are rarely interesting or fun to be around. They usually fail at what they do as well. My gym, the Austin Fitness Center, is all about results. Getting them involves far more than just going through the motions. It all starts with an attitude. Austin Fitness Center: South Austin's Gym 4-28-2008

New research is pointing to how much you sleep and quite possibility the quality of your sleep, may silently orchestrate a symphony of hormonal activity tied to your appetite. One of the more interesting ideas that has been smoldering and is now gaining momentum is the appreciation of the fact that sleep and sleep disruption do remarkable things to the body -- including possibly influencing our weight. While doctors have long known that many hormones are affected by sleep, it wasn't until recently that appetite entered the picture. What brought it into focus, was research on the hormones leptin and ghrelin. First, doctors say that both can influence our appetite. And studies show that production of both may be influenced by how much or how little we sleep. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full. So what's the connection to sleep? When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food. The two combined, can set the stage for overeating, which in turn may lead to weight gain. Austin Fitness Center: South Austin's Gym 5-01-2008

I've seen it dozens of times. People work hard, eat right, and spend a bunch of money on a personal trainer to achieve the goals only to lose their gains a short time later. A lot of people want to "coast" once they get fit but the reality of it is that you need to continue what you did to get there if you want to keep it. It's happened too many times when someone makes great progress and then they say "I've done so well that now I can do whatever I want so long as I hit the gym now and then". Don't fool yourself. Being strong and healthy isn't a fad or a quick deprivation. It's a lifelong commitment to yourself that allows you to reap the rewards for many many years. Austin Fitness Center: South Austin Gym 5-04-2008

Previously I wrote about creatine, explaining what it is, how it works etc. Who uses it and why? Creatine supplements are athletic aids used to increase high-intensity athletic performance. Though researchers have known of the use of creatine as an energy source by skeletal muscles since the beginning of the 20th century, they were popularized as a performance-enhancing supplement in 1992. Creatine is often taken by athletes as a supplement for those wishing to gain muscle mass. There are a number of forms but the most common are creatine monohydrate - creatine complexed with a molecule of water, and Creatine ethyl ester. A number of methods for ingestion exist - as a powder mixed into a drink, or as a capsule or caplet. Once ingested, creatine is highly bioavailable, whether it is ingested as the crystalline monohydrate form, the free form in solution, or even in meat. Creatine salts will become the free form when dissolved in aqueous solution. Conventional wisdom recommends the consumption of creatine with high glycemic index carbohydrates, though research indicates that the use of high GI carbs in combination with protein is also beneficial. There is scientific evidence that taking creatine supplements can marginally increase athletic performance in high-intensity anaerobic repetitive cycling sprints, but studies in swimmers and runners have been less than promising, possibly due to the weight gain. Ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%. It must be noted creatine has no significant effect on aerobic endurance, though it will increase power during aerobic exercise. Also, research has shown that creatine increases the activity of satellite cells, which make muscle hypertrophy possible. Creatine supplementation appears to increase the number of myonuclei that satellite cells will 'donate' to damaged muscle fibers, which increases the potential for growth of those fibers. CEE is a form of commercially available creatine touted to have higher absorption rates and a longer serum half-life than regular creatine monohydrate by several supplement companies. No peer-reviewed studies have emerged on Creatine ethyl ester to conclusively prove these claims. Austin Fitness Center: South Austin's Gym. 5-07-2008

Irritable bowel syndrome is a functional bowel disorder characterized by abdominal pain and changes in bowel habits which are not associated with any abnormalities seen on routine clinical testing. It is fairly common and makes up 20–50% of visits to gastroenterologists. Lower abdominal pain, and bloating associated with alteration of bowel habits and abdominal discomfort relieved with defecation are the most frequent symptoms. In some individuals, IBS may have an acute onset and develop after an infectious illness characterised by two or more of the following: fever, vomiting, diarrhea, or positive stool culture. This post-infective syndrome has consequently been termed "post-infectious IBS" (IBS-PI) and is acute onset Rome II criteria positive. There are a number of dietary changes a person with IBS can make to prevent the overreaction of the gastrocolic reflex and lessen pain, discomfort, and bowel dysfunction. Having soluble fiber foods and supplements, substituting milk products with soy or rice products, being careful with fresh fruits and vegetables that are high in insoluble fiber, and eating frequent meals of small amounts of food, can all help to lessen the symptoms of IBS. Foods and beverages to be avoided or minimized include red meat, oily or fatty and fried products, milk products, solid chocolate, coffee (regular and decaffeinated), alcohol, carbonated beverages, especially those containing sorbitol or other artificial sweeteners. Austin Fitness Center 5-09-2008

I was asked by a client this afternoon what the SI joint refers to. The sacroiliac joint is the joint between the sacrum, at the base of the spine, and the ilium of the pelvis, which are joined by ligaments. It is a strong, weightbearing synovial joint with irregular elevations and depressions that produce interlocking of the bones. Inflammation of this joint may be caused by sacroiliitis, one cause of disabling low back pain. With sacroiliitis, the individual may experience pain in the low back, buttocks and thighs, and may also have other symptoms of a rheumatic condition such as inflammation in the eyes or psoriasis. Austin Fitness Center: South Austin's Gym 5-12-2008

A client of mine who is a long distance runner asked me the other day about shin splints. Shin splints is a general term used to refer to a painful condition in the shins. It is often caused by running or jumping, and may be very slow to heal. Formal medical terms include medial tibial syndrome medial tibial stress syndrome and stress-related anterior lower leg pain. Some object to the classification of "shin splints" as a diagnosis, and instead consider it to be a symptom of other underlying conditions. One cause is overused muscle either an acute injury or DOMS (delayed-onset muscle soreness) Shin pain may also be the result of inflammation of connective tissue such as periosteum (periostitis). The pain may be caused by a stress fracture in the bone or some other problem like osteosarcoma. The immediate treatment for shin splints is rest. Running and other strenuous lower limb activities, like football and other sports which include flexing the muscle, should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, anti-inflammatory treatments such as icing and drugs such as NSAIDs may be suggested by a doctor or athletic trainer. Over-the-counter pain relievers can also be taken, though there is some controversy over their effectiveness. Austin Fitness Center: South Austin Gym 5-15-2008

Iliotibial Band Syndrome is a common thigh injury generally associated with running. Additionally it can also be caused by biking, hiking or weight-lifting, especially squats. Iliotibial Band Syndrome is one of the leading causes of lateral knee pain in runners. The iliotibial band is a superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running, moving from behind the femur to the front during the gait cycle. The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed, or the band itself may suffer irritation. For a runner with acute ITBS, reduce weekly distance training to 50% for 2 weeks, and only run on flat ground. After, in the absence of ITBS pain, slowly begin to build distance again. If ITBS pain remains or is chronic, one should stop running immediately for two weeks (minimum). If the pain and inflammation are still present, another month of rest may be needed. Once the injury begins to improve, resuming activity can be possible, doing low distance, low speed jogging on flat terrain. Also, changing one's route may help counteract re-injury, as running a common route may put increased stress on the iliotibial band of one leg. Austin Fitness Center: South Austin's Gym 5-19-2008

What's a cramp asked a young man today at the gym. Cramps are unpleasant, sensations caused by contraction or over shortening of muscles. Cramps can be caused by cold, overexertion or low calcium level in blood (especially for adolescents where they need calcium for both blood and bone maturing). Illness or poisoning can also cause cramps, particularly in the stomach, which is referred to as colic if it fits particular characteristics. There are six basic causes of cramping: hyperflexion; inadequate oxygenation; exposure to large changes in temperature; dehydration; low blood salt; or low blood calcium. Muscle cramps may also be a symptom/complication of pregnancy, kidney disease, thyroid disease, hypokalemia or hypocalcemia (as conditions), restless legs syndrome, and multiple sclerosis. Electrolyte disturbance may cause cramping and tetany of muscles, particularly hypokalaemia (a low level of potassium) and hypocalcaemia (a low level of calcium). Austin Fitness Center: South Austin's Gym 5-22-2008

What is tennis elbow a lady asked me this morning. Tennis elbow is a condition where the outer part of the elbow becomes painful and tender. The condition is also know as lateral epicondylitis, or simply lateral elbow pain. According to the best available scientific evidence, tennis elbow is an idiopathic, self-limiting, enthesopathy, of middle age. As with many other hand and arm conditions, speculative etiologies such as overuse, tennis, etc. have very limited scientific support and are likely overstated. It typically occurs between the ages of 35 and 60, resolves in about 1 year, and never returns. Whereas arthritis becomes universal with advancing age, lateral epicondylitis is rarely seen over age 70. As you can conclude, it has very little to do with actually playing tennis. Austin Fitness Center: South Austin's Gym 5-25-2008

A client of mine was recently diagnosed with a semi arthritic hip thus limiting her range of motion and causing some immediate discomfort. What is arthritis? Arthritis is a group of conditions involving damage to the joints of the body. Arthritis is also the leading cause of disability in people older than fifty-five years. There are different forms of arthritis; each has a different cause. The most common form of arthritis, osteoarthritis (degenerative joint disease) is a result of trauma to the joint, infection of the joint, or age. New evidence suggests that abnormal anatomy might contribute to the early development of osteoarthritis. Other arthritis forms are rheumatoid arthritis and psoriatic arthritis, autoimmune diseases in which the body attacks itself. Septic arthritis is caused by joint infection. Gouty arthritis is caused by deposition of uric acid crystals in the joint, causing inflammation. There is also an uncommon form of gout caused by the formation of rhomboid crystals of calcium pyrophosphate. This gout is known as pseudogout. You can't get rid of arthritis once you have it, but you can make your life much more pleasant and painless if you treat yourself and your condition properly. Austin Fitness Center: South Austin Texas Gym 5-28-2008

This being my 100th entry, I'd like to address a common question. What is exactly is stretching? Stretching is a form of physical exercise in which a specific skeletal muscle (or muscle group) is deliberately elongated to its fullest length in order to improve the muscle's felt elasticity and reaffirm comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to to alleviate cramps. Stretching, in its most basic form, is a natural and instinctive activity; it is performed by both animals and humans. It can be accompanied by yawning. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces. Many athletes stretch deliberately before or after exercise in order to increase performance and reduce injury. Whether this is helpful, has no effect, or even has detrimental effects is in dispute. While common, it may not be beneficial for all athletic activities as most people tend to believe. Austin Fitness Center: South Austin Gym 5-31-2008

I can't tell you how many people go to the gym and simply lift biceps in an effort to get big arms. It's almost always young men who are new or relatively new to weights. They almost always neglect to lift forearms. The forearms are very important not just to stay proportionate, but for stability throughout the upper arm region. The forearm contains many muscles, including the flexors and extensors of the digits, a flexor of the elbow, and pronators and supinators that turn the hand to face down or upwards, respectively. Since they are a relatively small muscle group, not a lot of time needs to be spent lifting them if done correctly. Just a few exercises thrown in on arm day should suffice. Austin Fitness Center: South Austin Gym 6-03-2008

Tendonitis used to be thought of as a painful inflammation of a tendon, however, there is rarely much inflammation associated with the condition, thus 'tendonitis' is a redundant term, 'tendinopathy' is being currently used. More recent research indicates that tendinopathy is an overuse injury resulting in microtears in the muscle fibres, leading to an increase in tendon repair cells, yet an absence of inflammatory cells. This may lead to reduced tensile strength, thus increasing the chance of tendon rupture. Generally tendinitis is referred to by the body part involved, such as Achilles tendinitis (affecting the Achilles tendon), or patellar tendinitis (jumper's knee, affecting the patellar tendon). Chronic overuse of tendons leads to microscopic tears within the collagen matrix, which gradually weakens the tissue. The best way to avoid it is to not overload the joints as well as rest after workouts as opposed to hitting the same muscle group again too soon. Austin Fitness Center: South Austin Gym 6-6-2008

Over the many years I've been a personal trainer, I've seen many people try to lift too much weight on the leg press machine in hopes of attaining strong legs. They heave the weight all the while pushing on their knees with their hands "just in case". The pushing of the knees whether the person realizes it or not, is to compensate for weak adductor muscles which are located in the inner thigh. A bridge is only as stable as it's support beams and so are your legs. By working the adductors directly you'll increase the overall power and stability of your legs as well as the ability to add on muscle. Austin Fitness Center: South Austin Gym 6-09-2008

People who wear flip flops are often subjected to leg and lower back pain. The reason not only because they off little to no support, but because when people walk in them, they tend to take shorter, more shuffling strides. That causes an imbalance in the muscles of the legs and hips as a result of the different gate. People often don't raise their toes as high off the ground as they did when wearing athletic shoes, probably because of the toe-gripping action needed to keep the flip flops on. If you love wearing them and won't trade them in for a pair of sneakers, at least consider wearing them part time instead of full time and compensate with stretches. Austin Fitness Center: South Austin Gym 6-12-2008

As Americans allow their waistlines to expand, health problems will continue to rise. One worrisome consequence of obesity is diabetes. Diabetes is a syndrome characterized by disordered metabolism and abnormally high blood sugar resulting from insufficient levels of the hormone insulin. The characteristic symptoms are excessive urine production due to high blood glucose levels, excessive thirst and increased fluid intake attempting to compensate for increased urination, blurred vision due to high blood glucose effects on the eye's optics, unexplained weight loss, and lethargy. These symptoms are likely to be less apparent if the blood sugar is only mildly elevated. The World Health Organization recognizes three main forms of diabetes mellitus: type 1, type 2, and gestational diabetes (occurring during pregnancy), which have different causes and population distributions. While, ultimately, all forms are due to the beta cells of the pancreas being unable to produce sufficient insulin to prevent hyperglycemia, the causes are different. Type 1 diabetes is usually due to autoimmune destruction of the pancreatic beta cells. Type 2 diabetes is characterized by insulin resistance in target tissues. This causes a need for abnormally high amounts of insulin and diabetes develops when the beta cells cannot meet this demand. Gestational diabetes is similar to type 2 diabetes in that it involves insulin resistance; the hormones of pregnancy can cause insulin resistance in women genetically predisposed to developing this condition and usually resolves upon delivery of the child. By being mindful of what we ingest, we can not only look and feel better, but we can successfully avoid many of the health problems that potentially affect us. Austin Fitness Center: South Austin Texas Gym 6-15-2008

Here in Austin, TX it's been unbelievably hot for the past few weeks. The humidity has been high as well. It's made it very hard on people who like to exercise outside and can't quite justify waking up at 3am to go for a jog. How should you deal with it? You should wear sunscreen, a hat, cover your exposed skin, and have a consistently high water intake. Loading up before during or after exercise isn't going to help you. It'll have the opposite effect actually. If I was a runner, I'd opt for a gym's treadmill instead of 107 degrees in heavy sunshine and humidity, but that's just me. For you outdoor purists, be smart and protect yourself and you'll be ok. Austin Fitness Center: South Austin Gym 6-18-2008

Last week a lady signed up at my gym and was lamenting that she didn't feel she had anything nice to wear to the gym. I asked if she had a pair of shorts and a t shirt... People often times use gyms for social scenes rather than workout centers. This lady assumed that people have to dress up and look trendy and cool in order to frequent a gym as she's seen on tv. My gym is nothing like that. People should wear basically whatever they're comfortable in and what allows them a good range of motion in order to complete their exercises. My gym is not a typical meet market which happens to have exercise equipment in it. This is a laid back atmosphere for the everyone and yet is a serious environment for the serious lifter such as the pro athletes who frequent my place. Regardless of your fitness level and experience, you should be comfortable and dress for success instead of to impress. Austin Fitness Center: South Austin Gym 6-21-2008

So often, we overlook simple little things like herbs and spices and don't realize the positive effects they may offer. Cinnamon was recently studied by German scientists for its effects on people with type 2 diabetes.Amazingly, they found that diabetics could decrease their blood sugar by up to 10% just by taking a cinnamon extract daily.Another study found that cinnamon may help to lower cholesterol as well. Since cinnamon can be toxic when taken in very large quantities (much more than you would probably be able to eat at once), experts recommend that you use a cinnamon extract rather than actual cinnamon. Austin Fitness Center: South Austin's Gym: 6-24-2008

Last entry I wrote a bit about cinnamon and how it's one of many overlooked little things that can benefit us in not just how we feel at the moment, but our overall health as well. This time, let's have a look at another often overlooked goody. Ginger has been well-known as a calmer of upset stomachs for many generations. This "old wives' tale" has actually been proven to be true following several research studies on the effects of ginger ingestion of cruise ship passengers. Many people around the world also use ginger as a mild pain reliever. For everyday aches or for arthritis pain, fresh or powdered ginger added to food can actually help to reduce your symptoms. Ginger may also be an effective means of controlling ovarian cancer cells, according to a 2006 study by the University of Michigan Comprehensive Cancer Center. More research is needed, but the preliminary findings are very promising. Austin Fitness Center: South Austin Gym 6-27-2008

Turmeric is one of the best healing herbs available to us today.It contains the anti-inflammatory curcumin, which may function in the same way as some pharmaceutical arthritis drugs. The next time your joints are aching, just have a healthy serving of curry and see if your symptoms respond to the exotic spice. I'd recommend a daily serving of no more than 400 mg per day. Austin Fitness Center: South Austin Gym 7-02-2008

What's involved with losing weight? A lot more than people realize. The thermic effect of food (TEF) measures the amount of energy that is required to support the processes of digesting, absorbing, and assimilating food nutrients as well as the energy expended as a result of the central nervous system's stimulatory effect on metabolism when food is ingested [9]. Of the three macronutrients, protein carries the highest thermic effect. * The fiber content of the food ingested. Due to its chemical makeup, fiber is classified as a carbohydrate; however, it is unlike other carbohydrates in that it is an indigestible nutrient [9]. Even though each gram of fiber contains four calories, these calories will remain undigested and will not be absorbed. Therefore, if one were to consume 300 calories of red beans (a food in which nearly 1/3 of the caloric content is from fiber), approximately 100 of these calories would pass through the intestinal tract undigested. * The glycemic and insulin indices of the food ingested. The glycemic and insulin indices are scaled numbers that refer to how quickly a particular carbohydrate source enters the bloodstream as sugar and how much insulin is needed to rid that sugar from the bloodstream, respectively. Generally speaking, there is a positive relationship between the two; that is, the quicker sugar enters the bloodstream, the more insulin is needed to rid that sugar from the bloodstream. When high levels of insulin are present within the blood, fat burning is brought to a screeching halt, which is anything but desirable for those whose goal is to obtain a lean, muscular physique. * The macronutrients present in the food ingested. Although insulin's primary function is to shuttle glucose (sugar) into skeletal muscle, it also carries many other nutrients to their respective storage sites; this includes lipids (fat). Since carbohydrate ingestion stimulates a large insulin response and fat ingestion gives rise to blood lipid levels, the two, when consumed together, promote the greatest fat storage. * The size, frequency, and time of ingested meals. Large, infrequent meals tend to promote storage of the ingested nutrients as the body is unsure as to when the next feeding will take place. Conversely, consuming smaller, frequent meals will result in an increase in metabolism and utilization of the ingested nutrients. Also, ingesting a large amount of carbohydrates before bed spikes insulin, deters nocturnal thermogenesis, and increases fat storage during sleep. On the contrary, consuming a great deal of calories early in the day does not bring about this problem; rather, these calories are likely to be used as energy to support daily activities. As you can see, someone could be eating a relatively small amount of calories daily, but at the same time promoting a great deal of fat storage by 1) making poor food choices, 2) combining macro nutrients in a nonproductive fashion, and 3) consuming food infrequently and at inopportune times. As you can see, Fat loss isn't just a simple matter of calories in, calories out. Austin Fitness Center: South Austin Gym 7-04-2008

Sweet, fruity alcoholic drinks (the kind often served with an umbrella) may go down easy, but the calories add up really fast. Pina coladas can range from 245-490 calories, a daiquiri can contain from 300-800 calories, a Long Island iced tea can set you back 520 calories or more -- and much of it is from sugar. Cocktails need to be counted and controlled because they are extra calories, they don't fill you up like food. Think of these calorie-laden beverages as dessert and try to limit your portion size. Instead of a sugary drink, try a beer or a wine spritzer, or a small serving of wine or sangria. Or mix one ounce of alcohol (like rum or vodka) with a splash of 100% fruit juice, a wedge of lime, and club soda for a refreshing and lower-calorie cocktail. Austin Fitness Center: South Austin's Gym 7-07-2008

With the temporary availability of legal designer steroids these days, it's no surprise a lot of high school age kids are taking them. The problem is that it's very unwise to take any steroid weak or strong with a not yet fully developed endocrine system or you're running a very high risk of hormonal imbalance for the rest of your life. What am I talking about exactly? The endocrine system is an integrated system of small organs that involve the release of extracellular signaling molecules known as hormones. The endocrine system is instrumental in regulating metabolism, growth, development and puberty, tissue function, and also plays a part in determining mood. The Endocrine system is an information signal system much like the nervous system. However, the nervous system uses nerves to conduct information, whereas the endocrine system mainly uses blood vessels as information channels. Glands located in many regions of the body release into the bloodstream specific chemical messengers called hormones. Hormones regulate the many and varied functions of an organism, e.g., mood, growth and development, tissue function, and metabolism, as well as sending messages and acting on them. Austin Fitness Center: South Austin Gym 7-10-2008

Supplements that reportedly increase nitric oxide levels within the body are currently being marketed as powerful muscle builders. The marketers of these supplements claim they increase nitric oxide levels within muscle tissue and a dramatic increase in muscle size and strength is experienced. Other claims also include an increase in fast-twitch muscle fiber strength, endurance, power output, and load capacity from taking these supplements. These reported benefits are quite specific, so I decided to scan the literature for the scientific evidence that supports these claims. Nitric Oxide – what is it? Nitric oxide is a colorless, free radical gas commonly found in tissues of all mammals (it’s also prepared commercially by passing air through an electric arc). Biologically, nitric oxide has been shown to be an important neuro-messenger in a number of vertebrate signal transduction processes. Nitric oxide is also used in medical treatment. For example, nitroglycerin ameliorates the pain of angina by supplying nitric oxide to the blood vessels that supply the heart. The popular drug Viagra controls erection by regulating nitric oxide in the penile cartilage chamber. The Research and the Claims I don’t know where the marketers obtained their literature on nitric oxide. It looks like they are using the same journals as the companies selling Myostatin inhibitors – Contrived garbage that is unsubstantiated. Although nitric oxide acts as a cell-to-cell communicator for certain metabolic functions, muscle growth is not one of them. After a review of the available literature I cannot find any research that remotely indicates increasing nitric oxide levels plays a part in increasing protein synthesis, contractile strength or any other biochemical pathway that may lead to increases in muscle mass. For a company to claim their supplement increases “fast-twitch” muscle strength, the promoters must have instigated or funded some kind of research that involved biopsy procedures and histochemical analyses to extract, assesses and identify these particular muscle fibers from animals or humans, before and after supplementation. However, I could find no documentation (either on their web sites or via a literature scan) that details these findings, only the marketing claims. As far as I’m aware, there is zero scientific evidence supporting the notion that nitric oxide supplements increase “fast-twitch” muscle strength. There also appears to be no evidence whatsoever that shows increasing nitric oxide levels enhances endurance, power output, and load capacity. Arginine alpha-ketogluterate is the “active” ingredient reported by one company that sells this type of supplement. It is claimed that this compound increases and maintains a constantly high level of nitric oxide in muscle. Nitric oxide is synthesized within the body using the amino acid arginine, the energy cyclic substrate NADPH, and oxygen. Nitric oxide diffuses freely across membranes but it is a transient signaling molecule. Nitric oxide is by nature, a highly reactive gas that has an extremely short life – less than a few seconds. While there is a lot of research on the effects of nitric oxide, there is no research that shows supplementation with arginine alpha-ketogluterate increases or sustains nitric oxide levels in any human or animal organs. The supplement industry is unregulated and notoriously full of crap. Be careful what you ingest. As you can see, the labels may be deceiving. Austin Fitness Center: South Austin Gym 7-13-2008

The amount of cholesterol that you consume has a negligible impact on serum cholesterol levels, and for good reason. The cholesterol in our blood is made up of both the cholesterol that we ingest and the cholesterol that is synthesized by the liver and other tissues within the body. When cholesterol intake is decreased, the liver will compensate by producing more cholesterol, leaving total cholesterol levels relatively unchanged. In the same way, if cholesterol consumption is increased, the liver will produce less cholesterol, and again, total cholesterol values will not be substantially altered. In reality, changes made in dietary intake of cholesterol will alter total cholesterol levels by a few percent at best. Austin Fitness Center: South Austin Gym 7-17-2008

Who'd have thought? Watermelon may be a natural viagra according to some recent studies. That's because the popular summer fruit is richer than experts believed in an amino acid called citrulline, which relaxes and dilates blood vessels much like Viagra and other drugs meant to treat erectile dysfunction. How could watermelon be a natural Viagra? The amino acid citrulline is converted into the amino acid arginine. This is a precursor for nitric oxide, and the nitric oxide will help in blood vessel dilation. So, the burning question: How much watermelon does it take? Nobody knows for sure but we do know, however, that a typical 4-ounce serving of watermelon (about 10 watermelon balls) has about 150 milligrams of citrulline. We just can't say how much citrulline is needed to have Viagra-like effects. Austin Fitness Center: South Austin Gym 7-20-2008

I'm asked all the time which diet will help people lose weight. The answer is none of them work very well. They may show an improvement, but the results, especially longterm are negligible at best. A study published Thursday in The New England Journal of Medicine, was supposed to determine which of three types of diets works best. Instead, the results highlighted the difficulty of weight loss and the fact that most diets do not work well. The researchers followed 322 dieters, 277 men and 45 women. The dieters were assigned to follow one of three types of diets — a diet with about 30 percent fat, based on American Heart Association guidelines; a Mediterranean diet; and a low-carbohydrate diet based on the Atkins diet plan. By the end of two years, all the dieters had regained most of the weight they'd lost, but not all. The low-fat dieters showed a net loss of six pounds, and the Mediterranean and low-carbohydrate dieters both lost about 10 pounds. If you're serious about losing weight, you need to get a proper nutrition structure in place which consists of a balance of carbs, fat, and proteins. Not an equal balance, but a healthy balance. The formula will vary with the individual as well so unfortunately, there's no 1 size fits all approach that is effective. In addition to the diet, cardiovascular exercise must be a staple of the persons regiment as well. Consistent cardio coupled with consistent nutrition is the key to fat loss. On top of that, consistent weight training is necessary to build muscles under the fat stores. That not only gives a person a toned, muscular look, but it also strengthens tendons, ligaments, bones, as well as the muscles themselves. Like most things worth having in life, weight loss is a little more complicated and requires more effort than the sales brochure is going to tell you. Sorry Atkins, South Beach, etc. No sale. Austin Fitness Center: South Austin's Gym 7-23-2008

Anything worth having is worth working for. That's a given. To that end, anything you have to work for requires consistency in order to see results. Losing weight or gaining muscle is no exception. I can't tell you how many times I've seen people lose weight only to start coasting and gain it all back in a short period of time. When you accomplish weight loss or muscle gain, you can't slack off and maintain your state. You have to work just as hard to keep your gains. Unscheduled days off aren't going to cut it. Keep coming in to the gym! Austin Fitness Center: South Austin Gym 7-25-2008

A cup of soft-serve ice cream can have 380 calories and 22 grams of fat. Make it a Dairy Queen chocolate chip cookie dough blizzard and the calories soar to 720, with 28 grams of fat! Baskin Robbins' two-scoop French vanilla and peanut butter 'n' chocolate on a sugar cone has 660 calories and 39 grams of fat. And Ben and Jerry's two-scoop Chunky Monkey in a waffle cone has 659 calories and 34 grams of fat. Read the labels on frozen desserts and choose sorbet, sherbet, light ice cream, fudge bars, fruit bars, or other treats under 150 calories per serving instead. Another great option is fruit desserts like strawberry shortcake. 1 cup strawberries, a slice of angel food cake, and 1 oz. low-fat whipped topping is nutritious and only 184 calories. Austin Fitness Center: South Austin Gym 7-28-2008

You hear a lot of folks talking about moderate exercise being necessary for a bodily transformation, but while moderate exercise is fine for some, it won't benefit most people. Especially if they're overweight. Many new studies have shown that people need more than just a few hours a week in order to shed fat. Naturally, the amount of time needed will depend upon the individual, but suffice it to say that daily exercise of at least 30 minutes is a minimum standard coupled with proper nutrition, and a weight training program. Austin Fitness Center: South Austin Gym 7-31-2008

Since Tiger Woods' knee problem became household fodder, people have been asking me left and right what an acl is. The ACL is a key ligament inside the knee that helps keep it stable. Located in the center of the knee joint, it runs from the thigh bone to the shin bone through the center of the knee. Typically, tearing the ACL occurs with a sudden direction change. To repair a torn ACL, a surgeon replaces the damaged ligament with a new one, either from a cadaver or the patient's own body. Anterior cruciate ligament (ACL) reconstruction using a replacement ligament from a cadaver has a high failure rate in young, active adults, according to a study reported Thursday at the American Orthopedic Society for Sports Medicine conference in Orlando, Florida. Among 64 patients younger than age 40 with high activity levels who had ACL reconstruction with a cadaver replacement ligament and were followed for a minimum of 2 years, the grafted ligament failed in 15. Graft failure was defined as need for repeat ACL reconstruction due to injury or graft failure or poor scores on a combination of Orthopedic outcome measures. Last year in America there were a reported 80,000 acl surgeries performed.Austin Fitness Center: South Austin Gym 8-03-2008

I got an e mail from a member of my gym yesterday asking me which was better: Increasing the pace on the treadmill, putting an incline on the treadmill, or going for a longer duration on the treadmill. The answer is all of the above. Your body gets used to doing virtually anything and will plateau when it comes to weight loss even with a good diet. You can change up your cardio everytime or change it up every so often . Experiment and see how your body responds. Just make sure you're changting it up. How many times have you seen overweight people out running? Ity's because they've been running for forever and they need to change up what they're doing. It's like if you were to lift a weight. Maybe initially it would be challenging and build some muscle, but if you stick to the same exercise with the same weight, eventually, nothing will be gained. Spice it up! Austin Fitness Center: South Austin's Gym 8-05-2008

I received an interesting question the other day from a gym member. Does a high sodium intake causes high blood pressure? The answer is no. A high sodium intake does not cause hypertension (high blood pressure). The hormone aldosterone acts on the kidneys to conserve sodium for bodily functions; however, when sodium is consumed in high amounts, aldosterone release is blunted and any excess sodium will simply be excreted. As a result, sodium balance remains normal. This is the case with all healthy people who do not already have a blood pressure condition. The only circumstance in which individuals may benefit by monitoring their sodium intake is if they have already been clinically diagnosed as suffering from hypertension and are also salt sensitive . I stress "and" because only 20% of the population is salt sensitive; so for 4 out of every 5 people suffering from hypertension, lowering sodium intake isn't going to do much, if anything at all. And even for those that are salt sensitive, the actual magnitude of the decrease in blood pressure as a result of the lowered intake may not even be substantial enough to warrant decreasing sodium consumption as a method to treat high blood pressure. Austin Fitness Center: South Austin Gym 8-11-2008

Everyone has tightness' and imbalances. It's not a big deal. It just requires a little effort to fix them. When we have a tight hip flexor, for example, a lot of people will have no idea how to go about fixing the problem. Massage therapists can cost a lot of money. Some near $100/hr. Why not do it yourself? A little creativity goes a long way here. I recommend that people with tight glutes or back muscles lay on a tennis ball on the floor. You can't use a surface too soft for this so aim for a tiled or wooden surface if possible. Plush carpet will not yield many results. Once you've started to get somewhere with the problem you can move on to the next step. That usually involves a tool called a theracane. It's a strange looking device that has a million uses. It's a great tool to get to any tightness you could possibly have. They run approximately $35. If you invest 15-20 minutes every day or at least every other day, you'll see results in spades. You'll also still have money left in the bank. Austin Fitness Center: South Austin's Gym 8-14-2008

It's happened so many times, I can't even begin to count them. People work out with a personal trainer or alone, and they think that since they're putting a good effort out, it's ok to ignore the dietary guidelines, and indulge in sweets, alcohol, junk, etc. It's not ok. You're accomplishing next to nothing by doing that. You can have a middle of the road existence so to speak in that you can enjoy your occasional indulgences, but to overdo it makes the workouts pointless. If you have a few drinks nightly, switch to weekends only. If you have ice cream every day, go to every 3rd day... If you're going to put in the time and effort, get some results out of it instead of spinning your wheels. Austin Fitness Center: South Austin Gym 8-17-2008

From time to time, we all get tired of doing something. As with anything, we reach a point where we just don't want to do it for a while. Sometimes we need to push through this in order to meet a goal but other times it's better to take a break and simply walk away for a week or 2. If you find yourself simply going through the motions with no heart and soul being put into the workout, step away for a little bit. You don't want to take more than 2 weeks off since your gains will be much harder to reclaim, but sometimes a break is not just welcome, but necessary mentally as well as physically. Austin Fitness Center: South Austin's Gym 8-20-2008

Scientists have pinpointed a gene mutation as a major cause of a rare side effect of the cholesterol-lowering drugs statins. They hope the discovery could lead to a simple test to identify patients at increased risk of myopathy - severe muscle pain and weakness. This would also enable higher doses of statins to be safely prescribed to patients not at risk of the condition. The University of Oxford study appears in the New England Journal of Medicine. This approach will help us to optimize treatments to prevent heart attacks and strokes in individuals at high risk Statins are now widely prescribed in the US and are credited with saving almost thousands of lives a year in the US alone. The researchers, funded by the British Heart Foundation (BHF), found a variation in the DNA code of a gene called SLC01B1 was responsible for 60% of the myopathy cases in people taking high dose statin therapy. SLC01B1 regulates the uptake of statins into the liver, and the genetic variant seems to affect its function, causing higher levels of the statin to be present in the blood. Only about one in 10,000 patients taking a standard dose of statins develops myopathy, and the risk remains very low even if they carry the rogue gene. However, the risk of myopathy for patients taking higher doses of statins - because they are at greater risk of heart attack or stroke - jumps to around one in 1,000. If they are taking other medications which can react with statins the risk can be as high as one in 100. The researchers found that patients on the higher dose who carry one copy of the rogue gene were more than four times more likely to develop myopathy than those without a copy. And for patients who carried two copies of the rogue gene - one from each parent - the risk was increased 16 times. Around one in four people carries either one or two copies of the key genetic variant. Myopathy is usually completely reversible by a change of prescription. However, very occasionally the muscle begins to break down, which can cause kidney failure and sometimes death. The downside of statins as well is their tendency to cause muscular atrophy especially in elderly users. As with anything, if you can accomplish a lowering of cholesterol to a safe level through nutrition and exercise, you're way better off. Austin Fitness Center: South Austin Gym: 8-24-2008

I got an e mail from a member of my gym asking a few questions about protein consumption such as how much, when, etc etc. Here's the answers. Whey has it's limits as any other protein as to how much you can absorb and how much will be pissed out and something people don't realize, how much gets stored as fat. People think carbs are the enemy. That's not anywhere near true. Too much of any macro nutrient (carbs, fats, proteins) will be stored as fat after the body has excreted all it can after using what it needs. The problem with too much protein, besides storing it as fat is that it can put a strain on your kidneys as well. Bodybuilding requires 1-2 grams per body pound daily in intervals. The size of the interval depends on your size as well as your goals, activity level, med history, etc etc. For most women, 20-30 grams is sufficient per serving and 1- 1.5 grams per lb is good. For most men, 25-50 grams is fine, but remember that this all depends on your bodyweight, your health, etc. Protein like anything else that helps us grow muscles, needs to be put in the body every few hours so we maintain a certain level of it in our blood. Therefore, our muscles get replenished as we rest. The easiest way to do that is to eat balanced meals meaning all 3 macro nutrients are present. If supplementing whey, you should do it after a workout and again an hour or so before bed. Austin Fitness Center: South Austin Gym 8-27-2008

What would a bbq be without the coleslaw, or potato, or pasta salad? Probably a lot less fattening. A small half-cup portion of your typical potato salad has 180 calories and 12 grams of fat; the same amount of coleslaw has about 150 calories and 8 grams of fat. To cut calories, make your salads using light mayonnaise; a mixture of mayo and plain low-fat yogurt or light sour cream; or dilute your mayo with chicken stock. Or, try a German-style potato salad, using more vinegar than oils. Toss lots of veggies into any salad to increase the fiber and nutrients and you're in business. Austin Fitness Center: South Austin Gym 8-31-2008

I often hear from new gym members the question "how long does it take to see results?". The answer is multi fold of course, because a lot of factors have to be considered. What is your goal and how far away from it are you? How much time and effort will you devote? Can you stick to the nutrition plan? What's your medical history? How old are you? The list goes on. Generally speaking, if a person is consistent and gives a good effort, a few weeks is all it takes to feel a difference. To really see results usually takes a few months. There's no real set formula naturally, but consistency and a superb effort are required to achieve anything worth having in life. Fitness and health is no different. Austin Fitness Center: South Austin Gym 9-03-2008

I was asked a very common question this morning from a member of the gym. He asked me why he wasn't gaining any new muscle mass even though he's been working out very diligently and hard. I explained that since he's been sticking to the same routine for so long, he's not going to get the same gains as you would if you were to change things up a little. Your body adapts and then plateaus. We can avoid this if we throw it a curve ball by switching out the routines. This applies to cardiovascular exercise as well. If it's the same old thing, you're not moving forward. Austin Fitness Center: South Austin Gym 9-06-2008

A couple people have told me recently they are tempted to cancel their memberships because their schedules have tightened up making it harder to come in. I say don't take the easy way out. You're going to have some free time no matter what your situation in life is. Use it for something productive and healthy like working out instead of watching mindless tv. Think about the amount of time spent doing things like watching tv, playing games, etc etc. You may feel like they're relaxing activities, but nothing is better at relieving stress than a good workout and few things are more satisfying than seeing the results of hard work and feeling great to boot. Austin Fitness Center: South Austin Gym 9-09-2008

As men age, their levels of testosterone plummet. With that loss comes a lot of problems. Erectile problems are only the tip of the iceberg. Mental clarity, strength, endurance, energy, etc etc. These are all things associated with normal testosterone levels. What should you do if your levels are low? See your doctor for a prescription. Supplements that are available over the counter so to speak, are ok for some but not guaranteed to work for all. A steroid cream at low doses is not harmful to your health when taken in the moderate dosage that will be prescribed and you'll find the benefits to be very enjoyable. Austin Fitness Center: South Austin Gym 9-12-2008

Getting enough sleep is imperative to your success in the gym. This is the time when your body is recovering and mending from the workouts. A lot of people don't prioritize sleep and some people simply have trouble getting to sleep. Here's a few suggestions for getting a better nights sleep. * Do not take sleeping pills. This includes over-the-counter pills and melatonin. * Don't go to bed until you're sleepy. If you have trouble sleeping, try going to bed later or getting up earlier. * Get up at the same time every morning, even after a bad night's sleep. The next night, you'll be sleepy at bedtime. * If you wake up in the middle of the night and can't fall back to sleep, get out of bed and return only when you are sleepy. * Avoid worrying, watching TV, reading scary books, and doing other things in bed besides sleeping and sex. If you worry, read thrillers or watch TV, do that in a chair that's not in the bedroom. * Do not drink or eat anything caffeinated within six hours of bedtime. * Avoid alcohol. It's relaxing at first but can lead to insomnia when it clears your system. * Spend time outdoors. People exposed to daylight or bright light therapy sleep better. Austin Fitness Center: South Austin Gym 9-15-2008

Blocking production of a hormone called ghrelin, which creates the sensation of hunger, could be the answer to obesity, a problem that has become a major reason of concern in the US , where two-thirds of the populations are either overweight or obese, according to the Centers for Disease Control and Prevention. It’s true that it’s only a lab experiment on pigs for now, but researchers at Johns Hopkins University in Baltimore are confident that if a similar procedure could be done safely in humans, it may help people fight obesity. Pigs were weighed and blood samples were taken to determine their baseline ghrelin levels. Then the researchers injected a chemical called sodiaum morrhuate (a chemical that destroys blood vessels) into blood vessels supplying a very specific part of the stomach called fundus in order to cut off production of the hunger hormone ghrelin. After the procedure, pigs given the chemical stopped gaining weight, while the others continued to fatten, increasing their body weight as much as 8.6 percent. The procedure reduced ghrelin production by as much as 80 percent. The procedure appears to have no major side effects like in the case of bariatric surgery, which involves cutting off part of the stomach and sometimes small intestine so that people eat less and so their bodies have less time to digest food. About 205,000 Americans had bariatric surgery last year, their number increasing more than fivefold in five years, according to a report in a journal published last year. Whether the procedure is going to be successful in humans too remains to be seen, as many studies have shown that treating obesity in animals is far easier than treating obesity in humans. Austin Fitness Center: South Austin Gym 9-18-2008

I was asked the best way to lose fat in order to look very lean in a weeks time. The reality is that you can't lose more than 5 lbs of real fat in a week unless you are using beta-agonists so forget about that. The best way to look shredded in a week is by Sodium and water restriction, which makes subcutaneous water to decrease thus improving muscular definition. Remember that your muscular definition is impaired not only by the layer of fat under the skin, but also by the layer of water that is also there. While losing lots of fat in a week is impossible, losing a lot of water is not. Austin Fitness Center: South Austin Gym 9-21-2008

This isn't news to anyone, but Americans are getting fatter. While genetics are a factor in obesity, researchers say, regular exercise and physical activity can trump the effects of a genetic predisposition to being overweight. Researchers have found that variations of the FTO gene, significantly increases the chances of a person becoming obese. The puzzling relationship between our genes and lifestyles, which can mean obesity for some and not for others, is yet to be fully understood despite several trials. Researchers found that Amish people with the genetic variation were no more likely to be overweight than those who had the regular version of the gene – so long as they got three to four hours of moderate activity daily. While health experts advocate physical activity for just about everyone, people with the FTO gene variation need to be especially mindful of getting adequate daily exercise. That can include simple activities such as gardening, brisk walking and housecleaning. Researchers studied 704 Amish men and women, chosen because of the community’s relative genetic purities. Participants were fitted with accelerometers to measure activity levels at 15-second intervals. Of the men in the study, 54 percent were overweight, with 10 percent being obese. And approximately 64 percent of the women were overweight, with 31 percent obese. Participants were split into two groups – high and low activity levels. The high group burned 900 more calories a day then the lower group, which is equal to about three to four hours of moderate to intense physical activity. Several past studies have linked genetic variants to obesity, but none has been found to be the sole cause for the disease. Researchers found that being genetically predisposed to obesity has no effect on those with average activity levels. The findings suggest physical activity can conquer a genetic predisposition for obesity and may help to fuel the debate over whether changes in diet and physical activity can make the biggest difference. Understanding all aspects of the FTO gene is vitally important to fighting the war on obesity, say researchers. The study appears in the September 8 issue of the Archives of Internal Medicine. Austin Fitness Center: South Austin's Gym 9-25-2008

Restaurants have one major purpose: to stuff you with as much food as they possibly can. If they do that, they achieve their primary business goal, which is to lighten your wallet. While they’re doing that, they’re also using their best marketing tricks, craftiest numerical switches, and most dastardly dietary stratagems to swap unhealthy, cheap ingredients for more expensive, wholesome ones. The result: bloated bottom lines — for their budgets, and for their customers. Below you’ll find some of the new secrets the restaurant-chain gang doesn’t want you to know. They’re only a few of the many ways restaurants fatten up their customers for the sales slaughter. Heed the warnings and you (and your family) can make it through the drive-thru alive. 1. Baskin-Robbins doesn't want you to know that..... Sometimes a drink can have fruit in the title, but not in the cup. For instance, the top four ingredients in its Blue Raspberry Fruit Blast were Sierra Mist soda, water, sugar, and corn syrup. Since we first called the company out on this fruitless horror, Baskin-Robbins discontinued the Blue Raspberry Fruit Blast. The company also began listing all nutrition and ingredient information online. We call that progress. If you’re looking for a real fruit smoothie, visit Jamba Juice. Just remember to check those calorie counts, so you don’t over-indulge. 2. Papa John's doesn't want you to know that... Unlike rival chains such as Domino's, it has made little effort to introduce healthier options. After we goaded them on their slow pace of innovation, Papa John's did introduce whole grain wheat crust pizzas last May. Now, if only Papa would toss a thin-crust version into the mix and alter the recipe for sides like cheesesticks, which are loaded down with more than 2,900 milligrams of sodium! 3. Fuddruckers doesn't want you to know... The fat content of its 1-pound burgers. We contacted our local Fuddruckers restaurant and were told that the nutritional information was available on the chain's Web site (it's not). The corporate office later responded that providing such information would be "very extensive and timely." We're pretty sure he meant "very expensive and time-consuming." How's that for a Freudian slip? 4. Panera Bread doesn't want you to know that... The synthetic food colorings in its pastries have been linked to irritability, restlessness, and sleep disturbances in children. And British researchers found that artificial food colorings and preservatives in the diets of 3-year-olds caused an increase in hyperactive behavior. The same ingredients appear in fast-food items like mayonnaise, M&M Blizzards, and McDonald's shakes. On Panera's Web site, you can track down calories, fat, sugar, and other nutritional numbers. If you look hard enough you'll find ingredient lists, too — and note that a few items still contain artificial coloring. Disappointing. If you want to cut out the artificial stuff entirely, head over to Chipotle: The restaurant uses no artificial colorings or flavorings. Just make sure you saw their burritos, which can have more than 1,000 calories, in half. 5. Chevy's Fresh Mex doesn't want you to know ... How its tortillas stack up nutritionally. The chain says it provides "nutritional information regarding calories, fat, protein & carbohydrates for some of our most popular items" — the chicken, steak, and shrimp fajitas, for example — on its Web site. But the numbers provided don't include the tortilla: an essential component typically bloated with fat and carbs. 6. Applebee’s, IHOP, Olive Garden, Outback, Red Lobster, and T.G.I. Friday’s don’t want you to know ... The nutritional impact of their dishes. Despite the fact that we continued to pester each company, they all were mum about their nutritional information. So we had it nutritionally analyzed on our own. We may not be in this fix for long, however. New York City regulations that went into effect in July require all restaurants with 15 or more branches nationally to post calorie counts on their menus. After tracking down every last dish, we can see what they were hiding: At Friday’s, no fewer than nine sandwiches and 10 appetizers topple the 1,000-calorie barrier; at IHOP, the “healthiest” entrée-size salad has a staggering 1,050 calories; and at Outback, even a simple order of salmon will wipe out 75% of your day’s caloric allotment. For more restaurant industry secrets that will freak the weight right off you, check out these other dubious restaurant secrets that are being hidden from you! And lose weight in record time by staying away from the unhealthiest drinks in America! They can be responsible for causing you to gain a few pounds of fat — a month! Austin Fitness Center: South Austin Gym. 9-29-2008

To help decrease your cholesterol without a statin reduce your saturated fat intake to no more than 7 percent of total calories, and cholesterol to no more than 200 milligrams per day Saturated fat is likely to raise blood cholesterol more than any other food in your diet (except for, perhaps, trans fats, which are slowly being phased out of many foods). A goal of just 7 percent of total calories is no more than 16 grams per day for most people. To stay within these boundaries, eat more of a plant-based diet with fruits, vegetables, and whole grains, and limit red meat, full-fat dairy products, baked goods, and fried foods. Read labels and try to track your daily saturated fat grams until you get an idea of how much your typical food choices contain; don't rely solely on the Percent Daily Values listed, since they're based on the diet of someone who doesn't have high cholesterol and thus can eat slightly more saturated fat. An added bonus: Lowering your saturated fat intake means you'll help lower cholesterol intake as well, since saturated fat and cholesterol tend to be found together. Austin Fitness Center: South Austin's Gym 10-02-2008

The sun is a source of ultraviolet (UV) rays, which cause oxidative stress (molecular injury) on the skin cell membrane and can lead to skin damage or cancer. The body has a mechanism for protecting against UV-caused skin damage by increasing the amount of a protective pigment called eumelanin. Eumelanin pigment builds up in the skin following UV exposure; this process is easily recognized by every sunbather as "tanning." Sunshine and tanning seems like a simple cause-and-effect relationship, but there are a number of steps involved before the appearance of the first freckle. Even more incredible is the far-reaching impact of the UV-tanning cascade on other tissues, including fat cells and the brain. When UV rays strike the skin cell surface, they turn on certain genes within the cell's DNA. These genes produce a pre-prohormone called proopiomelancortin (POMC). POMC is broken down to smaller fragments, including a class of hormones called melanocortins. Specific melanocortins, including ∝-MSH (melanocyte stimulating hormone) stimulates the actual eumelanin production, resulting in a tan. Not surprisingly, eumelanin is an antioxidant, protecting against further UV-related damage, which explains why the body responds with a tan when assaulted by UV rays. Austin Fitness Center: South Austin Gym 10-06-2008

I received a call from a member of my gym the other day saying she wanted to cancel her membership. She went on to explain the reason was because she didn't seem to have time to workout anymore because her lunch hour was just that. 1 hour and if you factor in the commute time to the gym, or any gym for that matter, it would be a 1/2 hour workout instead of a full hour. What I told her was to use that 1/2 hour wisely and she'll get great benefits from it. Think about what you do in 1 hour. You warm up, you rest extensively between sets sometimes, you use the restroom, you talk to people, etc etc. Trim all that off, and ramp up the intensity for a killer workout in 30 minutes. Less time between sets, no gabbing, and a moderate warm up is all that's necessary since you won't be lifting as heavily. Get busy. Austin Fitness Center: South Austin's Gym 10-09-2008

I received an e mail the other day asking about thyroid dysfunction. Particularly, can you achieve you previous level of fitness without resorting to a lifetime of medicines. The answer is yes. Here's a list of things to keep in mind. 1) Exercise. You need to get at least 30-60 minutes of activity a day, 5 times a week. 2)Stress can be a factor in hypothyroid disorders. Learning to trigger a relaxation response can help you better deal with stress, therefore help your thyroid. 3) Sun. Make sure you get enough sun exposure. Adequate Vitamin D levels support a healthy immune function and calcium metabolism. 15-20 minutes 2x daily supplement during winter months with light therapy 4) Vitamins. Other essential vitamins for proper thyroid health include: Zinc Iodine -a Kelp supplement is a good source of Copper. 5) Amino Acids. The amino acid L-tyrosine is associated with normal hormone production. Look for an L-tyrosine supplement at your local health store. 6) Avoid Fluoride. Chlorine and Fluoride BLOCK iodine receptors in the thyroid gland. Less Iodine = Less hormone production. 7) Avoid Stimulants. Coffee and alcohol can upset the glandular system, resulting in imbalance. 8) Supplement. Try a natural thyroid supplement for comprehensive thyroid nutrition. 9) Yoga. Poses like downward dog improve blood flow to your neck, where your thyroid is located. Yoga also counts as an activity and stress reducer. We offer a yoga class that's included in your $28 membership here at the Austin Fitness Center every Saturday morning at 9:30. Medicines are fine sometimes, but to be relegated to a life of pill popping when there are so many natural ways to improve your health doesn't seem like a good deal to me. Austin Fitness Center: South Austin Gym 10-13-2008

I received an e mail the other day from a young man interested in putting on 8-10 lbs of muscle. He had been taking a compound known as tri bolic and wanted to know if that was a good way of achieving the goal. If not, what was the way to go? Tri bolic is a triple compound anabolic. In other words, it's 3 steroids in 1 pill that's legal (for now) because it's a molecule different than it's illegal steroid counterpart. As I've discussed in earlier entries, these products are dangerous, especially if taken with any degree of ignorance. The upshot is that these products will certainly put 8-10 lbs of muscle on you and in a hurry, but the bad news is that you may lose you sex drive, develop breasts (not pecs, but breast tissue), lose your gains once the cycle is over in a month or 2, and destroy your liver. Quite a hefty price tag for short lived gains. The better, more long lasting way to achieve your goal is to get your nutrition spot on, lift weights consistently employing good techniques and a productive regimen, and then rest enough to let your body grow. Quality knows no shortcuts. Austin Fitness Center: South Austin Gym 10-16-2008

It's no secret that the economy is doing terribly in this country right now. No matter who we choose to blame for it, we have to push through it and adapt. A lady the other day said she couldn't afford a gym membership and went out to meet her husband for happy hour. The point I'd like to make is obvious. Prioritize!!!!! What she spent on happy hour would have paid for a month at my gym the Austin Fitness Center. Maybe paint your nails yourself. Cut the grass yourself. Cook an extra meal at home instead of a restaurant... but come to the gym. Your health is the most important thing you've got and certainly worth $28 monthly. Austin Fitness Center: South Austin's Gym 10-20-2008

I was asked by a new gym member this morning about the effects of alcohol on the bodies ability to add muscle. The answer depends on how much you consume and what your goals are to be exact, but in a nutshell, alcohol suppresses testosterone which is essential for building muscle tissue. It dehydrates as well leaving one feeling sick and dry. If you're serious about building muscle, put down the bottle and get into the gym. An occasional indulgence is acceptable, but a lifestyle of consumption is going to lead to nowhere when it comes to building a healthy strong body. Austin Fitness Center: South Austin's Gym 10-23-2008

A new chain of big box gyms is invading Austin with 14 facilities being built. One of them is opening a mile from my gym and a lot of people are asking me what I think of that. I personally could not care less. We have our own niche as a grassroots, friendly, neighborhood gym that delivers results that other gyms can't. This gym is trying to undercut everyone's prices, including mine, and saying they are "the judgment free gym". Funny thing is though, they will actually sound a loud, gym wide alarm if someone lets out a grunt or drops weights to the floor accidentally or not. I can't understand how humiliating a customer is a good idea . As a trainer of 15 years, I can assure you that people of all walks of life from the geriatric to the bodybuilding crowd eek out an occasional grunt. If you don't, you're not working hard enough. This purple and yellow gym also claims to have no contracts, but in actuality, if you cancel your membership before a year is up, you have to pay a size able fee. That's a contract with a penalty for early termination no matter what you want to call it. They also pass out candy at the front desk. I'm not even going to address that one!!!! My gym, the Austin Fitness Center is everything this corporate mega center is claiming to be. We have bodybuilders, elderly, NBA players, NFL players, teenagers, a pro figure skater, plenty of business professionals, doctors, blue collar workers, etc etc etc. Our gym caters to all with equality. Nobody is more important or valued than anyone else. No matter if they let out a grunt or not. One of the other reasons I'm not at all worried about this new facility swallowing up our gym is that we have built a very nice community at our gym. We know your name and we're happy to see you. You also can quit your membership at our gym at anytime for any reason without penalty if you feel it's not right for you. Furthermore, we don't charge initiation or any other fees as they do. Lastly, as a trainer to world class athletes, post surgical rehabilitation cases, and the general public for 15 years and having been published over 300 times in my field, I feel pretty confident that if you have a question regarding anything in the realm of fitness, you'll get a pretty good answer as opposed to a corporate trainer who's newly certified working for a fraction of the training fee. Arrogant? No. Experienced and caring? Yes. Our gym is successful because we genuinely care about the people that patronize it. We don't actively advertise yet somehow, while these other places with 200 pieces of cardio equipment, marble counter tops, water slides, and "judgment free zones' are suffering from dwindling enrollments, we have continued to grow every week. There's certainly a place for these big box gyms. Some people enjoy the ambiance of a large facility with multiple locations while others are happier to belong to a grassroots, friendly, neighborhood gym. To each their own! Austin Fitness Center: South Austin's Gym 10-26-2008

Selenium and vitamin E supplements do not prevent prostate cancer and may in fact be a little bit dangerous according to a new study in the US. Both are antioxidants which are compounds that interfere with chemical reactions that can damage cells and DNA. The study of 35,000 men showed the supplements did not work together or alone to prevent prostate cancer, the most common type of cancer in men in the United States. Other earlier studies had suggested that the two supplements might prevent prostate cancer. While the search continues, it is imperative that every man get tested as suggested by your doctor or the guidelines of the American Cancer Society. Austin Fitness Center: South Austin's Gym 10-29-2008

A lady came to me yesterday inquiring as to the difference between a strain and a sprain. A sprain is a stretching or tearing of ligaments. Ligaments are tough bands of fibrous tissue that connect one bone to another. Common locations for sprains are your ankles and knees. A strain, on the other hand, is a stretching or tearing of muscle or tendon. People commonly call strains "pulled" muscles. Hamstring and back injuries are among the most common strains. Sprains can cause rapid swelling. Generally, the greater the pain and swelling, the more severe the injury. In the case of a mild sprain, your ligament stretches excessively or tears slightly. The area is somewhat painful, especially with movement. There's not a lot of swelling. You can put weight on the joint. For a moderate sprain, the fibers in your ligament tear, but they don't rupture completely. The joint is tender, painful and difficult to move. The area is swollen and may be discolored from bleeding in the area. You may feel unsteady when you try to bear weight on your joint. If it's a severe sprain, one or more ligaments tear completely. The area is painful. You can't move your joint normally or put weight on it. If the sprain occurs in the ankle or knee, when you try to walk, your leg feels as if it will give way. The joint becomes very swollen and also can be discolored. The injury may be difficult to distinguish from a fracture or dislocation, which requires medical care. As with sprains, signs and symptoms of strains will vary depending on the severity of the injury. Common signs and symptoms include: * Pain * Stiffness * Swelling * Bruising If you have a severe strain, the muscle or tendon is torn apart or ruptured. You may have significant bleeding, swelling and bruising around the muscle, and your muscle may not function at all. In either scenario, it's best to seek medical attention immediately, especially if it's severe so as to avoid any long term joint damage. Austin Fitness Center: South Austin's Gym 10-31-2008

I very often have new gym members ask me if I will take them around the gym and show them how to use the equipment with proper techniques, and which things to do in order to help them accomplish their goals. The answer is of course I will, but it's not included in your $28/month gym membership. That's personal training and costs $60/hour. I always answer specific questions relating in any way to the gym and it's equipment or nutrition, etc etc. For personalized guidance, however, that is what personal training entails and isn't fair to give to some for the low price of a gym membership while others pay a dollar per minute for it. Think of it as buying a car. People might show you where the hood latch is, etc, but you either know how to drive it or else you're going to have to pay someone to educate you. This is how I feed my family, as a personal trainer, so it's not something that I just give away. My advice to those who are unacquainted with gym equipment, is to sign up for a session or 2 to learn the proper techniques as well as when to use certain things, how many reps, etc etc. Sessions are available in any quantity the consumer desires. No packages, no deals, no bundles, no contracts. You can simply get what you want or need. Austin Fitness Center: South Austin's Gym 11-03-2008

I was asked by a new client what does it take to be a personal trainer. The answer is really nothing. Anyone can say they're a trainer and dole out advice. A first step to being reputable, would be to be certified as a personal trainer which simply involves taking classes and reading a book or 2. These certifications don't hold much water with me simply because they're not all inclusive as in they'll omit nutrition, techniques, etc, etc. The advanced ones are better, but often omit basic techniques and principles. Either way, it's a good place to start. From there, you need to read medical journals such as the New England Journal of Medicine regularly. You need to read countless books and articles on nutrition, anatomy, disorders such as crohns, diabetes, injuries such as strains, sprains, lumbar disorders such as disc problems, etc. Once you've mastered all that material, you need to go get some experience in the field applying all these things. Trainers who are new to the job usually aren't equipped to handle advanced or even often times a basic needs client. The knowledge and experience isn't there. Like any profession, it's up to them to get it if they want to be the best at what they do. Accept no substitute for quality. Austin Fitness Center: South Austin's Gym 11-06-2008

I wanted to clear up a common misconception regarding nutrients in our daily diets. It's very important to eat fats for the health of your organs, your good cholesterol levels, etc etc. However, it must be stressed that fats are still fats and if your goal is to lose weight, you need to manage the amount of good fats in your daily intake otherwise you'll quickly find your goal unreachable. Carbs are not the enemy contrary to popular belief. Carbs are our bodies' primary source of energy and should not be reduced in order to lose weight categorically. If you need to lose weight, look at your fat intake and then look at your carb intake. The carbs youo ingest should be complex carbs and low glycemic index carbs such as those found in vegetables. Too much protein will result in the body storing the surplus as fat. An ultra high protein diet is not the smartest thing to do if you're looking for weight loss to happen. You'll strain your kidneys and liver, and as I mentioned, store what you can't excrete as fat. As I always say. Balance is the only solution. As a general guideline, if your food is a good balance of proteins carbs and fats in a ratio of 40% protein, 50% carbs, and 10% fats, you'll find yourself on the road to success. Everybody is different and that simple formula needs to be tweaked for every person, but it's a good starting point for the novice when it comes to getting a handle on weight loss through better nutrition. Austin Fitness Center: South Austin's Gym 11-09-2008

A gentleman new to fitness walked into my gym the other day and asked a few typical questions concerning the gym and then asked "who uses a personal trainer"? I have a very wide variety of people on my training roster and always have. It's not just the professional athlete that has a trainer. I have several of them training with me from NBA and NFL players, to bodybuilders, to a figure skater, but in addition to that, I have some elderly people looking to get into better shape as well as get their nutrition better. I have athletic people who want to be better at the sports they pursue for recreation. I have some obese people, some slightly overweight people, some underweight people looking to add some muscle, several rehabilitation clients who've recently undergone major joint surgery such as shoulder or hip replacements, and them just some regular people who want some help towards their goals. I've been fortunate to always remain busy in my chosen profession even during tough economic times. Who's coming through the door next? I have no idea, but I can assure you it'll be interesting. Austin Fitness Center: South Austin's Gym 11-12-2008

A bulging waistline may be a stronger predictor of premature death than a person's overall weight, according to a large-scale European study that bolsters the findings of earlier research. For the study, published in this week's New England Journal of Medicine, researchers tracked nearly 360,000 men and women in nine European countries for about a decade. Study participants ranged in age from 25 to 70. At the outset, researchers calculated participants' so-called body-mass index. The BMI has been the standard formula for assessing weight. It uses a person's height and weight to come up with a score. A person with a BMI of between 25 and 29.9 points is considered overweight; those with higher scores are deemed obese. The researchers also measured the circumference of participants' waists as well as the ratio of their waist and hip measurements. In recent years, various studies have shown that the location of body fat -- particularly if it is in the waist area -- can be an important factor in assessing the risk of various diseases and death. Men with waists measuring over 40 inches are considered at a higher-risk; for women, the figure is 35 inches. Current treatment guidelines call for physicians to measure patients' waists but usually only when their BMI indicates they are overweight, said Tobias Pischon, the study's lead author and a researcher at the German Institute of Human Nutrition, in Potsdam-Rehbruecke, Germany. For the study, patients were divided into groups according to their BMI, waist circumference and waist-to-hips ratio. During the course of the research, more than 14,723 of them died from various causes. Researchers found that even patients who would be considered at normal weight, according to their BMI, faced increased risk of death if they had a large waist. Austin Fitness Center: A South Austin Gym 11-15-2008

A recent study showed that the tainted supplement excuse heard from various professional athletes is no myth. In this study, 25 percent of supplements purchased from popular retail outlets and Internet sites showed the presence of steroid contamination! This study was done by Informed-Choice, which is a non-profit partnership between supplement companies and an anti-doping lab. Look for the Informed Choice seal of approval on your supplements or email the supplement company and ask them for a lab test that proves their products are free of banned substances. Ultimately it's you who's responsible for what goes in your body. Austin Fitness Center: A South Austin Gym 11-18-2008

People have asked me frequently over the years if there's truly a mind muscle connection or if it's just hyped up nonsense. There absolutely is a great benefit to being able to connect the 2 while working out. Not only have studies proven that it makes a workout more intense because you are unflinchingly focusing on your task at hand, but a greater body awareness is also achieved thus the ability to isolate muscles and work muscles more efficiently is achieved as well. Anything worth doing is worth focusing on. If you're able to focus 100% of your attention on the muscle(s) being trained, you'll find a whole new intensity to your workouts and a whole new level of success. Austin Fitness Center: A South Austin Gym 11-21-2008

Thanksgiving is around the corner again and this is a time when a lot of people will be packing on some extra pounds. It needn't happen to you if you make good decisions this holiday season. A little less gravy, a little less pie, and a healthy serving of turkey and veggies with a few potatoes thrown in should help you along. Just because something is there doesn't mean you need to eat it. If getting to the gym is difficult because family is in town, ask them to go on a nice brisk walk with you. You can visit with them while burning some calories and promoting cardiovascular health. Happy Thanksgiving! Austin Fitness Center: South Austin's Gym. 11-25-2008

Skeletal muscle is made up of bundles of individual muscle fibers called myocytes. Each myocyte contains many myofibrils, which are strands of proteins (actin and myosin) that can grab on to each other and pull. This shortens the muscle and causes muscle contraction. It is generally accepted that muscle fiber types can be broken down into two main types: slow twitch (Type I) muscle fibers and fast twitch (Type II) muscle fibers. Fast twitch fibers can be further categorized into Type IIa and Type IIb fibers. These distinctions seem to influence how muscles respond to training and physical activity, and each fiber type is unique in its ability to contract in a certain way. Human muscles contain a genetically determined mixture of both slow and fast fiber types. On average, we have about 50 percent slow twitch and 50 percent fast twitch fibers in most of the muscles used for movement. Slow Twitch (Type I) The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours. What Causes Muscle Fatigue? Fast Twitch (Type II) Because fast twitch fibers use anaerobic metabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibers can be an asset to a sprinter since they need to quickly generate a lot of force. Type IIa Fibers These fast twitch muscle fibers are also known as intermediate fast-twitch fibers. They can use both aerobic and anaerobic metabolism almost equally to create energy. In this way, they are a combination of Type I and Type II muscle fibers. Type IIb Fibers These fast twitch fibers use anaerobic metabolism to create energy and are the "classic" fast twitch muscle fibers that excel at producing quick, powerful bursts of speed. This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a much faster rate of fatigue and can't last as long before it needs rest. Fiber Type and Performance Our muscle fiber type will influence what sports we are naturally good at or whether we are fast or strong. Olympic sprinters have been shown to possess about 80 percent fast twitch fibers, while those who excel in marathons tend to have 80 percent slow twitch fibers. If you're looking to get bigger and stronger or just achieve that toned look, how should you approach you exercises? Tune in next again soon! Austin Fitness Center: South Austin's Gym 11-28-2008

During power exercises such as sprinting or power lifting, when the rate of demand for energy is high, lactate is produced faster than the ability of the tissues to remove it and lactate concentration begins to rise. This is a beneficial process since the regeneration of NAD+ ensures that energy production is maintained and exercise can continue. The increased lactate produced can be removed in a number of ways including * oxidation to pyruvate by well-oxygenated muscle cells which is then directly used to fuel the citric acid cycle * conversion to glucose via the Cori cycle in the liver through the process of gluconeogenesis. Contrary to popular belief, this increased concentration of lactate does not directly cause acidosis, nor is it responsible for delayed onset muscle soreness. This is because lactate itself is not capable of releasing a proton, and secondly, the acidic form of lactate, lactic acid, cannot be formed under normal circumstances in human tissues. During intense exercise, aerobic metabolism cannot produce ATP quickly enough to supply the demands of the muscle. As a result, anaerobic metabolism becomes the dominant energy producing pathway as it can form ATP at high rates. Due to the large amounts of ATP being produced and hydrolysed in a short period of time, the buffering systems of the tissues are overwhelmed, causing pH to fall and creating a state of acidosis, a natural process which allows easier transfer of oxygen from the blood. This may be one factor, among many, that contributes to the acute muscular discomfort experienced shortly after intense exercise. Austin Fitness Center: South Austin Gym 12-01-2008

These past few mornings have been unseasonably cold here in Austin, Texas. I often am asked how should one warm up adequately in such conditions for a full on workout. The answer is slowly. Very slowly. Keep an extra layer of clothing on while you start your warm ups and even into your first few sets if it feels good. Once your body heats up, you can wear your normal attire. This is not going to hold true for running outside, but rather for indoor weight training or yoga. Just ease into it and you'll be fine. Austin Fitness Center: South Austin Gym: 12-04-2008

A couple of entries ago I addressed a question concerning fast and slow twitch muscle fibers. The question now is, which are you made of and how do you optimize your workout once you've decided which fiber is your primary makeup? To ascertain your fiber dominance, you'd need a little practice doing it, but there's a couple general guidelines to judge with. An example is if someone is very lanky and thin, they're most likely slow twitch dominant providing they're healthy and not thing due to malnourishment or neglect. On the flip side, if you see a large boned individual with a lot of muscle mass, it would be fairly safe to say they're comprised of mostly fast twitch fibers. The catch to this is that both fiber types are present in every skeletal muscle whether you're a marathon runner or a linebacker. In order to maximize your gains in the gym you'll have to figure out which one you are and then tailor a workout to fit your body. Longer, more aerobic sets with more reps and less rest are going to lend themselves to slow twitch fibers while heavier lifts for fewer repetitions are made easier for those with more fast twitch fibers. Austin Fitness Center: South Austin Gym 12-08-2008

How do you know if what you're doing in the gym is working? There are several ways to measure progress and/or success. The first, and most important thing to do would be to ask yourself if you feel better. If you're trying to lose weight, you should consider how your clothes are fitting as opposed to what the scale says. Scales reflect body weight and not body composition so your weight may not have moved too much but meanwhile you may have lost a bunch of fat and replaced it with muscle. That would be quite a success. Are you able to do the things you want to do? Are you able to run as fast or as long as you set out to? Can you lift as much weight as you set out to? Are you at least getting closer? These are all valid ways of measuring progress towards the goals you've set for yourself. Just never beat yourself up. If there's a problem with consistency,for example, ask yourself why that is and correct it. If you plug away towards your goals and keep a positive attitude, you'll not only get there, but you'll enjoy the journey. Austin Fitness Center: A South Austin Gym 12-11-2008

The ketogenic diet is a high fat, adequate protein, low carbohydrate diet, primarily used to treat difficult-to-control epilepsy in children. The diet mimics aspects of starvation by forcing the body to burn fat rather than carbohydrate. Normally, the carbohydrates in food are converted into glucose, which is then transported around the body and is particularly important in fueling the brain. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. When the body produces ketone bodies, a state known as ketosis, this has an anticonvulsant effect. The diet has just enough protein for body growth and repair, and sufficient calories to maintain the correct weight for age and height. The "classic" ketogenic diet contains a 4:1 ratio by weight of fat to combined protein and carbohydrate. This is achieved by eliminating foods high in carbohydrates (starchy fruits and vegetables, bread, pasta, grains and sugar) while increasing the consumption of foods high in fat (cream and butter). Most dietary fat contains long-chain triglycerides (LCT), but a form of coconut oil can be manufactured that contains only medium-chain triglycerides (MCT), which are much more ketogenic. Austin Fitness Center: A South Austin Gym 12-14-2008

The other day a friend asked me what you can do to alleviate low back pain. In his case the answer is 2 fold. Stretch and build. Barring injuries to the area, most people with low back pain have tight hip flexors as well as tight hamstrings and gluteal muscles. The problem is rarely with the back itself other than the spinal erectors which are shortened and weakened as a result of a weakened core and tight psoas muscles which connect through that region. To remedy the problem you have to do 2 things. Stretch the tight muscles, including the hip flexors, and strengthen the core muscles including the spinal erectors which are in fact part of the core. This will level out the pelvis and return the muscles to the proper length tension relationship with the other muscles. Austin Fitness Center: A South Austin Gym: 12-17-2008

People have asked me if the addition of more corporate gyms in the vicinity has hurt business. Honestly, it has hurt only very little. There's always some people that will jump for a gimmick without looking at the big picture such as the big box initiation fees, account fees, contracts, etc etc. Our gym is completely different from a corporate gym and our members appreciate that. The one thing that is frustrating, however, is the city of Austin not allowing me to put out a sign in front of my gym or even in my truck to let the uninitiated know that we exist but meanwhile allow the corporate monster down the street to fly 8 illegal banners. If I put my sign out I run the risk of a $500 per day fine while the code enforcement division of the city has not only admitted to me that the big gym's banners are a violation, but they also are seemingly refusing to make them remove them. That is plain frustrating and unfair and I'm trying to work with the Austin city council, in particular Randi Shade so we can be able to compete as a business. The economy is slow too obviously, so that can slow things down a bit as well, but our gym continues to grow and do well. It's been over a year and we have a nice membership base as well as a very diverse one. It's a positive energy gym and it's stayed that way. The members are a pleasure to work with and I'm very satisfied with how it's going other than the sign issue with the city. I want to extend a very sincere thanks to all of our members and ask you to please tell your friends and colleagues about us. We're a grass roots, Austin gym that will thrive and will hopefully be your gym of choice for years to come. Austin Fitness Center: A South Austin Gym 12-20-2008

The title says it all! Thank you very much for your support this year and may you have a wonderful holiday season! Austin Fitness Center: A South Austin Gym 12-24-2008

I saw an article recently in which Coca Cola was admonished by the FDA for claiming that a new soda product was a healthy beverage when in fact it only contains trace amounts of vitamins and minerals. Because a large corporation tells you something is healthy or harmless by no means makes it true. Snickers has a protein bar out that they claim is good post workout nutrition and a good snack food between meals. It's a snickers bar with some protein. No matter how you slice it, it's a fat and sugar laden candy bar. Not a very good choice for anytime, no matter what else they may put in it. Read the labels and most importantly, think for yourself before you ingest something instead of buying into the product hype that the manufacturer has created through a marketing campaign. Austin Fitness Center: A South Austin Gym 12-27-2008

I was asked the other day about glycemic index scores and who would want to heed certain precautions concerning their food's values. The answer is everyone should be aware of what they're ingesting and the ramifications. Secondly, the low glycemic index diet was constructed for diabetics since they have to be very careful with their blood sugar levels. The basic premise behind the low-glycemic-index diet is that all carbs are not created equal. Some cause big spikes in blood sugar and others have little impact on blood sugar levels. Specifically, the glycemic index measures how much a 50-gram portion of a carbohydrate raises blood sugar levels compared to pure glucose, which has a glycemic index score of 100. Typically, foods that score higher than 70 are considered high-glycemic-index (GI) foods; those that score 55 and under are considered low-GI foods. Many highly refined foods, including white bread, corn flakes, and instant potatoes have high GI scores; unprocessed, high-fiber foods tend to have lower GI scores. But it isn't as simple as saying choose unprocessed high-fiber foods. That's because: * Foods such as carrots and potatoes can either be high-GI or low-GI foods, depending on several factors, including how long they are stored and how they are cooked or processed. * Pasta that is cooked al dente has a lower score than pasta that is cooked longer. Rice can range from a low of 55 to more than 100, depending on variety and cooking time. The same is true with potatoes. And the riper the fruit or vegetable, the higher the score. * Research suggests that the GI response to a given food also varies from person to person and can even vary within the same person from day to day. * Some highly processed foods like cola and even some candy bars score low. A Snicker's bar, for example, has a GI score of about 55. Austin Fitness Center: A South Austin Gym 12-30-2008

Women with high levels of insulin in their blood appear to be more likely to develop breast cancer than those with lower insulin levels, say researchers from the Albert Einstein College of Medicine in New York City. The researchers compared insulin levels in 835 women who developed breast cancer and 816 women who did not. All women were participating in the Women's Health Initiative study. Those whose fasting insulin levels were the highest had a 1.5 times greater risk of breast cancer than did women with the lowest fasting insulin levels, the study found. The risk was even greater among women who were not taking hormone therapy. The study found that those women were 2.4 times more likely to have developed breast cancer if their insulin levels were high than if they were low. In plain English, what does this mean? Insulin is a hormone secreted by the pancreas when our blood sugar levels rise. Meaning if you eat sweets, your pancreas secretes insulin to balance the amount of sugar in the blood. The more sweets you consume, the higher your levels of insulin in the blood are going to be. Austin Fitness Center: A South Austin Gym 1-02-2009

Maintaining normal blood sugar levels as we age may protect against more than diabetes. It may also help prevent age-related memory loss, a new study shows. Using high-resolution brain imaging, researchers showed that rising blood sugar levels selectively target a key area of the brain linked to memory decline. The finding suggests that interventions to improve blood sugar, such as getting regular exercise and eating a healthy diet, may help both the body and the brain as it ages. We have known that exercise improves blood sugar and that it helps prevent age-related memory loss. In this study, however, they were able to show the specific area of the brain that is impacted by rising blood sugar. Focusing on the hippocampus, the area of the brain associated with memory and learning, researchers had previously identified a section that was most associated with age-related memory decline. In their newly published study, the researchers looked at how this area, known as the dentate gyrus, is affected by changes typically seen with aging, such as rising cholesterol, body weight, and blood sugar. Human and animal imaging studies confirmed that rising blood sugar was the only change directly associated with decreased activity in the dentate gyrus. Because blood sugar levels tend to rise with age, the finding suggests that monitoring and taking steps to lower blood sugar as we grow older may be an important strategy for preventing age-related cognitive decline for everyone, not just people with diabetes. If you read the previous entry I posted concerning blood sugar levels, insulin, and the risk of breast cancer, you'll remember that as we age, our blood sugar levels tend to rise. That makes a proper diet and regular exercise all the more imperative as we get older. Austin Fitness Center: A South Austin Gym 1-04-2009

Fibromyalgia is a disorder that causes aches and pain all over the body. People with FM also are tender throughout the body, which is most pronounced at certain regions. Tender points are specific places on the neck, shoulders, back, hips, arms, and legs. What are the symptoms of fibromyalgia? People with FM could have: * Muscle pain * Fatigue * Trouble sleeping * Joint pain, stiffness (sometimes worse in the morning) * Headaches * Restless legs * Tingling or numbness in hands and feet * Problems with thinking and memory (sometimes called "fibro fog") * Leg cramps * Feeling nervous * Depression * Feeling dizzy or lightheaded * Painful cramping during your period * Jaw pain * Upset stomach, cramping, bloating, feeling constipated or diarrhea * Trouble swallowing * Frequent or painful urination FM affects as many as 1 in 50 Americans though most people(about 80-90%) with it are women and mostly are diagnosed during middle age. FM can occur by itself, but people with certain other diseases, such as rheumatoid arthritis and other types of arthritis, may be more likely to have FM as are idividuals who have a close relative with it. FM can be hard to treat. It's important to find a doctor who has treated others with FM. Many family doctors, general internists, or rheumatologists can treat FM. Rheumatologists are doctors who treat arthritis and other conditions that affect the joints and soft tissues. Treatment often requires a team approach. The team may include your doctor, a physical therapist, and possibly other health care providers. A pain or rheumatology clinic can be a good place to get treatment as well. The U.S. Food and Drug Administration has not yet approved any medicines for treatment, however, doctors treat FM with medicines approved for other purposes such as pain medicines and antidepressants. A properly balanced nutrition plan can also help with symptoms. Just because you have it doesn't mean you're helpless. You can still exercise and enjoy life, but you have to take a few preventative steps along the way to ensure comfort. Austin Fitness Center: A South Austin Gym 1-08-2009

Heartburn. Everyone gets it from time to time. Some more, some less, depending on your diet and your gastrointestinal health. I was asked this morning what exactly is heartburn? Heartburn occurs when the lower esophageal sphincter, a muscle between the esophagus and stomach, relaxes, thus allowing the acidic contents of the stomach to splash back (reflux) into the esophagus. How can you avoid it? There's a lot of foods, beverages, and behaviors that make people more likely to get heartburn. Coffee, sweets, greasy foods, lack of sleep, eating late at night, smoking, alcohol, etc. Once it sets in, it's there for a while and is very unpleasant to say the least. What you can do to shoo it away once you've gotten it is firstly, curtail the food , drink or behavior which gave it to you in the first place. If it doesn't go away quickly, you can chew on a few papaya extract pills. This is an all natural, drug free way of relieving the symptoms and even warding off a bout of heartburn should you feel it coming on. Your best bet, a healthy, balanced diet, plenty of sleep, and a minimum of sweets and cocktails. Austin Fitness Center: South Austin's Gym 1-14-2009

Celiac disease affects both children and adults. About 1 in 200 people in the United States have the genetic predisposition for celiac disease although not all of them have the disease. In celiac disease, gluten provokes an inflammatory reaction by the body that destroys the lining of the small intestine, which interferes with the absorption of nutrients. Even a small amount of gluten can cause damage, and sometimes no symptoms will be apparent. Sometimes celiac disease first causes symptoms during childhood, usually diarrhea, growth failure, and failure to thrive. But the disease can also first cause symptoms in adults of any age. These symptoms may be vague and therefore attributed to other conditions. Symptoms can include bloating and abdominal distention, flatulence, diarrhea, and abdominal pain due to the involvement of the small intestine as well as skin rash, anemia, and thinning of the bones (osteoporosis) due to malabsorption of nutrients by the diseased intestine. Celiac disease may cause such nonspecific symptoms for several years before being correctly diagnosed and treated. People with celiac disease should not eat any foods containing gluten, a protein in wheat, rye, and barley, whether they have symptoms or not. If they avoid the things that trigger a reaction, they can function normally and without difficulty. Austin Fitness Center: A South Austin Gym 1-17-2009

I was asked this afternoon by a gym member about ulcers. The question was, are they caused by stress? The truth is, the majority of stomach ulcers are caused either by infection with a bacterium called Helicobacter pylori (H. pylori) or by use of pain medications such as aspirin, ibuprofen, or naproxen, the so-called nonsteroidal antiinflammatory drugs (NSAIDs). Most H. pylori-related ulcers can be cured with antibiotics. NSAID-induced ulcers can be cured with time, stomach-protective medications, antacids, and avoidance of NSAIDs. Now that it is appreciated that H. pylori and NSAIDs are the cause of most ulcers and patients are being managed appropriately, the ulcers that are coming to medical attention are increasingly likely to be unrelated to H. pylori or NSAIDs. Spicy food and stress (except when associated with extreme medical conditions) may aggravate ulcer symptoms in some people, but they do not cause ulcers. Ulcers can also be caused by cancer. Austin Fitness Center: South Austin's Gym 1-20-2009

This time, I'd like to debunk a common myth as I've had a lot of people asking me about it lately. Can muscle turn to fat. No it can't. Muscle and fat are two completely different tissues that have different functions, so it's physiologically impossible to turn one into the other. If you stop exercising, your muscles atrophy, so you lose the tone you worked so hard to create. And if you eat more calories than you burn, you'll gain fat. It's as simple as that. Austin Fitness Center: South Austin's Gym. 1-23-2009

This morning, a lady asked me asked what kind of advice I could give her as to how she could stick to her new year's resolution of losing some weight and getting healthier. My answer can be summed up in 3 words. Consistency, balance, and patience. Without them, you're spinning your wheels. I've seen countless people sign up to a gym and then go all out on a treadmill or elliptical machine a few times, only to find themselves ridiculously sore, exhausted, and discouraged in no time. You can't get into shape overnight, but you can get closer every day by being consistent with your workouts and your diet. When it comes to your nutrition, it's important to make good choices, but to not deprive yourself either. If sweets are your vice, for example, have an occasional bite of dessert. Not a binge, just a well earned treat occasionally. As far as exercising goes, start slowly and easily while progressing your way up to longer, more intense workouts. It's irrelevant how much you could lift or what great shape you were in college. Start gently and ease your way into it. This way you won't burn out or hurt yourself. There's a couple of other issues that exist for some folks who've made the resolution to become healthier in the new year, but haven't actually gotten to the gym yet. Some people find gyms to be intimidating with the thoughts of very muscular, super fit people wearing skimpy clothing and scoffing at those uninitiated to fitness. While these stereotypes do exist, they are so few and far between that it's not even worth thinking about. In most smaller gyms, such as mine, it's non existent. Another obstacle for some, is the psychological task of getting to the gym. For those folks, I'd suggest either employing a qualified personal trainer to whom you're accountable, or simply arranging to meet a friend for a workout. That way you'll show up instead of finding a plethora of excuses and justifications as to why you'll do it tomorrow instead. Achieving success in the gym is like succeeding at any lofty goal. If you stick with it, you'll slowly but surely see the results you're looking for. Austin Fitness Center; South Austin's Gym 1-26-2009

One popular misconception is that overweight people by definition have sluggish metabolisms. This is not the case. Though some folks do have metabolic disorders that slow their metabolism, fewer than 10 percent of overweight people suffer from them. In fact, the more you weigh, the more calories you'll burn during exercise at the same relative workload as a slimmer person because your body has to work that much harder to do the same task. If you notice the scale climbing higher, worry about your activity level, not your metabolism. Austin Fitness Center: A South Austin Gym 1-28-2009

I was asked by a gym member the other day how much water should a person drink? First, consider that on average, water comprises 60% of the adult male body and 55% of the adult female body. Water acts as a waste eradicator, a hydrator, a carrier of nutrients, as well as plays a vital role in body temperature regulation. You should also consider that you lose 250 ml of water daily just by breathing. When you exercise, that number can double and even triple. Water also is a natural appetite suppressant and helps the body metabolize stored fat which means you're not going to lose much body fat if you're not properly hydrated. Not drinking enough water will cause the body to retain fluid thus causing constipation, swollen extremities, dehydration, and kidney problems to name just a few of the many side effects. Though the long standing general recommendation is to drink 8 twelve ounce glasses of water daily, we come in different sizes, live in different climates, and have different activity levels. So how do you know how much you need to drink? The most accurate way to tell is by paying attention to the color of your urine. If it’s clear to a light yellow, you’re fine. If it’s darker, you’ll need to step up your water consumption to be hydrated properly. Austin Fitness Center: A South Austin Gym 2-1-2009

Yesterday afternoon a new member to my gym told me that a personal trainer at a big box corporate gym franchise once told them that swimming is likely the least effective way to burn calories of any exercise. She was asking me if that was the case. It's not at all the case. Swimming burns 450 to 800 calories per hour! Swimming laps, not splashing around, is also a great way to tone the abs, arms, shoulders, and legs. It's not the equivalent of weight training in that regard, but it is a fantastic way to get in shape! Come on in! The water's great! Austin Fitness Center: A South Austin Texas Gym: 2-03-2009

I was asked recently if it's true that you burn more calories when you exercise in cold weather. The answer is for the first couple of minutes you may burn just burn a smidge more from shivering, but it's not even worth measuring since it's such a small amount. The fact of the matter is that once your body gets warmed up, the caloric expenditure is the same whether you’re exercising in Siberia or the Sahara. Austin Fitness Center: A South Austin Gym. 2-08-2009

I get asked all the time if the caloric expenditure readout on cardio machines is accurate. The answer is not even close. They're off by as much as 70% on some machines. Same as the heart rate monitors on some machines. Rather than going by what the machine says, you can use the calorie readout to monitor your progress. If the tally climbs during the same workout for the same duration, you’re working harder. Otherwise, don't put much stock in the readout. Austin Fitness Center: South Austin's Neighborhood Gym. 2-11-2009

Thankfully, I've never seen this is my gym, but one thing I would see a lot of on a regular basis in other gyms, especially the big box gyms, is guys comparing how much they can lift to the next guy. Whether you're lifting weights to rehabilitate an injury, to propel yourself upwards in your sport, as a bodybuilder, or just to look and feel better, it's completely irrelevant how much weight you lift unless you're competing in some sort of a strongman competition. What does matter, however, is how you lift what you're able to lift. I can't begin to tell you how many people I've seen let their egos load on the weight plates and then go on to struggle and not be able to control the weight or even hit the targeted muscle. It's all about feel. You either feel it in the muscle or you don't. If you don't, you need to adjust your technique, not up the poundage. The most accomplished bodybuilders would feel the stretch, contraction, and flexation with the lightest of weights. The reason that most of them can, and do use more, however, is because they know how to isolate the muscles safely and effectively and by doing so over the course of many years, have built up their bodies to be able to handle heavy loads. Any athlete in any sport is the same way. You're not going to dunk and hit 3 pointers consistently the first time you step on a basketball court. If the end goal is a certain look, don't worry about irrelevant things such as how much you can bench press compared to other people. It's just a misdirection of focus. Slow down and feel what you're doing in order to achieve whatever it is you're after. Austin Fitness Center: A South Austin Texas Gym. 2-14-2009

3 ladies who use my gym asked me this afternoon about a tv show they saw in which this bodybuilder had arms that were almost 30" and then "exploded". The question was, how would anyone get to have arms like that? The answer is a lot of anabolic steroids and a lot of synthol. Synthol is an oil bodybuilders use to make muscles appear even bigger. It's injected under the belly of the muscle and therefore, makes the muscle stand up that much higher. It's usually very obvious, but more importantly, it's very risky because if you miss and hit a vein, that oil will go into your heart and possibly kill you. The guy's arm got all mangled because he injected the arm with a dirty needle that had fallen on the floor and thus created an abcess. Austin Fitness Center: South Austin's Gym 2-17-2009

People have been told for years now to cut down on saturated fats, but what are they? A saturated fat is a fat or fatty acid in which there are no double bonds between the carbon atoms of the fatty acid chain. Diets high in saturated fat have been shown to correlate with an increased incidence of atherosclerosis and coronary heart disease. Dehydrogenation converts saturated fats to unsaturated fats, while hydrogenation accomplishes the reverse. Common saturated fats include butter, lard, palm oil, coconut oil, cottonseed oil, and palm kernel oil. Saturated fat is found in dairy products, especially cream and cheese, and in meat, as well as in many prepared foods. Studies show that replacing saturated fats in the diet with unsaturated fats will increase one's ratio of HDL to LDL serum cholesterol. In other words, you'll increase your good cholesterol while lowering the bad. Viable alternatives to saturated fats include monosaturated fats such as olive oil and polyunsaturated fats such as canola oil and corn oil. No need to give yourself potential heart disease when you can lessen it's likely hood so easily by grabbing a different bottle when you're cooking and avoiding certain items on the menu. Austin Fitness Center: A South Austin Neighborhood Gym. 2-20-2009

Last week we discussed saturated fats, now let's look at their counterpart, unsaturated fats. An unsaturated fat is a fat or fatty acid in which there are one or more double bonds between carbon atoms of the fatty acid chain. Such fat molecules are monounsaturated if each contains one double bond, and polyunsaturated if each contains more than one. Hydrogenation converts unsaturated fats to saturated fats, while dehydrogenation accomplishes the reverse. Unsaturated fats tend to melt at lower temperatures than saturated fats, which tend to be solid at room temperature. Both kinds of unsaturated fat can replace saturated fat in the diet. Substituting unsaturated fats for saturated fats helps to lower levels of total cholesterol and LDL cholesterol in the blood. Austin Fitness Center: A South Austin Gym 2-23-2009

This morning I received an e mail from a lady who has been working like crazy in the gym and following a strict diet in order to look great for her fiance who's returning from a tour of duty overseas. She asked if it was possible to look even fitter in a few days. Dropping extra water weight will accomplish that. There's several ways to go about this without using diuretics. Coffee and tea, because of their caffeine, can cause water excretion. A lower carb diet will also shed water from the body. A high carb intake drives up the hormone aldosterone in the body which is guaranteed to make you hold water. This explains why the infamous Atkins diet "worked". Less carbs, less water retention, thus a lower body weight. Simple dehydration. Eating veggies such as broccoli, cauliflower, can facilitate water loss since they require a lot of water to digest. Most of the water you'll lose comes from the stomach and the fluids you drink, but some of it, called extracellular water, is pulled from the spaces outside the cells and this in turn will make you look more muscular and leaner. Austin Fitness Center: South Austin's Gym 2-26-2009

A lady who just discovered she is pregnant, was recommended by her doctor to increase her intake of vitamin B9, also known as folic acid which is a B vitamin necessary for cell replication and growth. Folic acid helps form building blocks of DNA, which holds the body’s genetic information, and building blocks of RNA, needed for protein synthesis. Folic acid is most important, then, for rapidly growing tissues, such as those of a fetus, and rapidly regenerating cells, like red blood cells and immune cells. Folic acid deficiency results in an anemia that responds quickly to folic acid supplements. The need for folic acid increases considerably during pregnancy. Deficiencies of folic acid during pregnancy are associated with low birth weight and an increased incidence of neural tube defects in infants. Most doctors, many other health-care professionals, and the March of Dimes recommend that all women of childbearing age supplement with 400 mcg per day of folic acid. Such supplementation may protect against the formation of neural tube defects during the time between conception and when pregnancy is discovered. Austin Fitness Center: A South Austin, TX Gym. 3-01-2009

We hear of calories all the time, but what is a calorie? A Calorie is a unit of measurement for energy. One calorie is formally defined as the amount of energy required to raise one cubic centimeter of water by one degree centigrade. For the purpose of measuring the amount of energy in food, nutritionists most commonly use kilocalories (equal to 1,000 calories), and label the measurement either as "kcal" or as "Calories" with a capital "C." Austin Fitness Center: South Austin's Gym. 3-02-2009

People talk about good vs bad cholesterol, but what is cholesterol? Cholesterol is a soft, waxy substance present in all parts of the body including the nervous system, skin, muscles, liver, intestines, and heart. It is both made by the body and obtained from animal products in the diet. Cholesterol is manufactured in the liver for normal body functions including the production of hormones, bile acid, and vitamin D. It is transported in the blood to be used by all parts of the body. In the blood stream, cholesterol combines with fatty acids to form high-density (HDL) and low-density (LDL) lipoproteins. LDLs are considered the "bad cholesterol," since they can stick together to form plaque deposits on the walls of your blood vessels, leading to atherosclerosis. One-fourth of the adult population in the U.S. has high blood cholesterol levels. More than half of the adult population has blood cholesterol levels that exceed the desirable range, as specified by the medical community. Elevated cholesterol often begins in childhood. Some children may be at higher risk than others due to a family history of high cholesterol. Austin Fitness Center: South Austin's Neighborhood Gym: 3-06-2009

Back in the 1980's, bodybuilders became acutely aware of the benefits of amino acids. There are 2 kinds. Essential and non essential. This time, let's look at the essential. Essential Amino Acids are amino acids that your body does not have the ability to synthesize. Hundreds of different amino acids exist in nature, and about two dozen of them are important to human nutrition. Nine of these–histidine, isoleucine, leucine, lysine, methionine, phenylalanine, theronine, tryptophan, and valine–are considered essential, since they must be supplied by your diet. While the essential amino acids requirements vary among different individuals, the Food and Agricultural Organization of the United Nations (FAO) has proposed a standard that specifies the minimum amount of each essential amino acid that should be supplied per gram of protein consumed. This standard is the reference by which protein quality is determined. By comparing the limiting (i.e., lowest level) amino acid in a food with this standard, the amino acid score is determined. A score of 100 or above indicates a complete or high-quality protein; a score below 100 indicates a lower-quality protein. Austin Fitness Center: A South Austin, TX Gym. 3-09-2009

One of the latest fads in health food these days surrounds the acai berry. The berry is native to the rain forests of Brazil and has been demonstrated to have a number of antioxidants, as well as some protein and of course, carbs. It's been touted as a superfood by those wishing to sell you overpriced and beautifully packaged bottles of juice containing an undisclosed amount of this berry, along with a bunch more berries. In fact, there's any number of weight loss products and live longer and better type products claiming great health benefits will be had from their products, but not one of these claims has ever been substantiated in any scientific study and not one of these products has ever been shown in independent studies to have any health benefits whatsoever. In case you're wondering, there's been many studies. The fact is, if you eat a balanced and healthy diet rich in proteins, good fats, and good carbs, you won't much care about some hyped and over promoted product because you've negated the need for it, even if it did work. Don't go for hype and marketing, go for independently conducted, proven scientific research and facts and always remember, there are no shortcuts to better health and fitness. Just consistency and hard work. Austin Fitness Center: A South Austin, TX gym 3-12-2009

I was asked by a gym member what BMI stands for and why their insurance company wanted to know their number. Body Mass Index is a standardized ratio of weight to height, and is often used as a general indicator of health. Your BMI can be calculated by dividing your weight (in kilograms) by the square of your height (in meters). A BMI between 18.5 and 24.9 is considered normal for most adults. Higher BMIs may indicate that an individual is overweight or obese. The one thing missing from all this, however, is relativity. If your bmi is high but your body fat percentage is low, you're likely quite healthy. An example of this would be a big, muscular guy who carries a high body weight, but low fat levels. If your body fat is high, then that's a different story. To not couple bmi with a body fat percentage is misleading and pointless. Austin Fitness Center: South Austin's Gym. 3-15-2009

People often work hard to rid themselves of visible body fat, but one area that's usually overlooked is the amount of fat surrounding your organs. This is actually dangerous and leads to health problems.. Internal fat disrupts the body’s communication systems. The fat enveloping internal organs send the body mistaken chemical signals to store fat inside organs like the liver or pancreas. This could ultimately lead to insulin resistance, type 2 diabetes, or heart disease. It's been shown in many studies as well, that fat surrounding the heart is one of the biggest dangers for heart attacks. How do you avoid all this? Eating properly and exercising, of course. A heart healthy diet which is low in bad fats and rich in nutrients coupled with regular cardiovascular activity will reduce these risks dramatically. Austin Fitness Center: A South Austin Gym. 3-18-2009

I had answered a question concerning amino acids for a young man who heard it is beneficial to supplement his diet with them for muscle growth, as they are the building blocks of proteins. After answering his question concerning the benefits, he was still a little unsure of the major differences between essential and non essential aminos, as is quite normal since it's a very complex subject. Hopefully this will clarify a little bit of the mystery as well as introduce the term semi essential amino acids as well. Essential amino acids are those that must come from the diet. These include: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Non-essential amino acids are those that the body can manufacture from an available source of nitrogen and a carbon skeleton. These include: alanine, asparagine, aspartic acid, carnitine, citrulline, cysteine, cystine, GABA, glutamic acid, glutamine, gluthathione, glycine, hydroxyproline, ornithine, proline, serine, taurine, and tyrosine. Semi-essential amino acids are ones that can sometimes be made internally if conditions are right. Arginine and histidine can be converted from other amino acids if needed. Methionine can be converted to cystine, but cystine cannot be converted to methionine. Phenylalanine can be converted to tyrosine, but not the other way around. Therefore, when cystine and tyrosine are present in the diet, the requirements for methionine and phenylalaine are reduced. Thus, cystine and tyrosine are sometimes classified as "semi-essential." The liver is able to produce 80% of the amino acids it needs for protein construction, while the remaining 20% must be consumed. Austin Fitness Center: A South Austin Gym. 3-20-2009

A gentleman who's looking to lose some weight responded to my inquiry of how much fruit is in his diet by explaining to me that he eats very little of it, but drinks a great deal of fruit juice because they have "12 servings of fruit in every glass". Sadly, he is quite mistaken. Eating a piece of fruit provides vitamins, fiber and, best of all, tends to reduce intake of other food. Most fruit juices are just sugary beverages, providing extra calories — all from refined carbohydrates — without sating appetite. This is true whether you drink apple or orange juice or one of the fancy new juices like acai berry or pomegranate juice. The added calories can contribute to weight gain and increased risk of both diabetes and heart disease. A second myth surrounds foods and waters, which are heavily marketed for their antioxidant properties. The consumption of fruits and vegetables is linked with decreased risk of coronary heart disease and stroke and some benefits for various cancers. Some foods, like dark chocolate, which have antioxidants, are also linked in careful scientific research to reduced risk of heart disease. Antioxidant waters, however, have never shown any health benefits, despite their indirect marketing pitches. Essentially, what one is buying is expensive water with sweeteners and some flavorings and supplements added. Just as all studies of antioxidants provided as supplements have found no benefits. Austin Fitness Center: South Austin's Gym. 3-23-2009

Stretch marks are tiny tears in the middle layer of the skin, the dermis, which occur when the skin is stretched excessively. They can vary in color from a light pink to a dark purple. This tearing process breaks down elastin and collagen fibers which causes scarring. Over a very long period of time, usually years, stretch marks can fade in color, but the scars remain. Stretch marks are caused when the skin is stretched to the point of breaking down, similar to an elastic losing its elasticity. Losing collagen and elastin in the skin causes stretch marks. When there is a breakdown or loss of elastin and collagen fibers or excessive stretching in the skin, the mark actually shows through to the epidermis (top layer of skin). The main cause of stretch marks is a dramatic increase in size of tissue, in the area of the marks. Pregnancy, weight gain or loss, and bodybuilding are the main causes of stretch marks. However, some people are just more genetically prone to stretch marks. Skin type can have an effect as well. Dryer skin has less elasticity than oily skin, and therefore is more prone to have stretch marks. Although some people are more susceptible to stretch marks, anyone can get them. The only thing you can do is try to prevent them because once you have them, you're stuck with them, unless you opt for surgery. One way of helping to prevent them is by applying a moisturizing cream daily to area's that are prone to stretch marks, such as the anterior part of your underarm, and any other place you see them appearing. Because the stretch marks are actually in the middle layer of the skin, the moisturizing cream won't completely prevent the stretch marks, but they can certainly reduce their numbers and intensity. Austin Fitness Center: A South Austin Gym. 3-26-2009

Gwyneth Paltrow followed a week-long detox diet after the holidays, cutting out dairy, caffeine and processed foods and drinking a beet-carrot-apple-ginger juice, according to People magazine. Oprah Winfrey blogged about her experiences on a 21-day vegan cleansing diet that was free of sugar, alcohol, caffeine, gluten and animal products. With summer not far off, overweight people may be tempted to kick-start their weight loss and clean out their systems with one of the plans — lemonade fasts, juice fasts, tea plans, vegan diets. There are dozens of programs, outlined on websites, in magazines and in popular diet books. They vary widely, but most eliminate caffeine, alcohol, sugar, processed foods and fast foods. Many exclude dairy, meat and wheat products. The most stringent are liquid fasts. Some even recommend enemas, including coffee enemas. In many cases, the diets are big business, often involving purchasing books, supplements, vitamins, shakes, drinks, teas, juicers and other products. The plans are supposed to remove chemical and dietary toxins from the body but there is no scientific evidence such programs do a better job than the body's own organs. There is, however, evidence that many of the plans are deficient in protein and other nutrients. People often are desperate for a quick fix, but you don't experience long-term success on these diets. You may be less bloated and feel lighter, and you may be losing some weight, but it's water weight that goes right back on when you switch back to a more conventional diet. You want to cleanse? Eat properly, exercise, and drink enough water. Your body will cleanse itself, you'll be strong, healthy, and feel better to boot. Austin Fitness Center: South Austin's Gym. 3-28-2009

People seem to think that foods with the most vibrant colors are the ones that are most healthy for you. While this is certainly true to an extent as demonstrated by dark green leafy vegetables containing high concentrations of Vitamin K and other nutrients, some of our dullest-colored fruits and vegetables are commonly misunderstood as nutritionally bereft. White cabbage, for example, happens to be one of the most nutritious foods for you, packed with Vitamins K, C, A, B and even calcium, iron and fiber. White beans have as much protein and fiber as red or pink pinto beans. The oft-overlooked celery, with its greenish pallor has some calcium and protein in addition to Vitamins A, C and K, and is very in calories as well. Perhaps the palest produce of them all, white cauliflower is a dense nugget of antioxidant power. Don't judge a vegetable by it's color. Austin Fitness Center: South Austin's Gym: 3-31-2009

The term cellulite refers to the dimpled appearance of the skin that some people have on their hips, thighs, and buttocks. This appearance is much more common in women than in men because of differences in the way fat, muscle, and connective tissue are distributed in men and women's skin. The lumpiness of cellulite is caused by fat deposits that push and distort the connective tissues beneath skin, leading to the characteristic changes in appearance of the skin. What causes cellulite? Heredity, skin thickness, gender, the amount and distribution of body fat, and age can all influence the extent to which cellulite is present or visible. While cellulite is more common in women than men, men can also be affected. Cellulite occurs in people of all races living all around the globe. Although female hormones may play a role in contributing to this pattern of fat distribution, cellulite is not treatable by hormone therapy. Eating a healthy diet and keeping muscles toned by regular exercise is the only proven way to keep cellulite at bay or at least reduced. Austin Fitness Center: A South Austin Gym: 4-03-2009

New data show that the average U.S. adult consumes one-and-a-half teaspoons of salt every day. That's a half teaspoon more than the basic daily recommendation of one teaspoon (about 2,300 milligrams of sodium). The recommendation is much lower for people with high blood pressure, people over 40, and all African-American adults. These groups should be eating no more than two-thirds of a teaspoon of salt (about 1,500 milligrams of sodium) per day. More than two out of three Americans -- some 145.5 million of us -- are in those categories, the CDC now calculates. Seven out of 10 U.S. adults get 2.3 times the healthy amount of salt. It's putting us in a world of hurt. When you eat salt, your blood pressure goes up and high blood pressure dramatically increases your risk of heart disease and stroke. Recent studies definitively show that people who eat too much salt significantly increase their risk of stroke and heart disease. This isn't exactly news. Ancient Chinese manuscripts describe a link between salt intake and high blood pressure. Yet over the last two decades, Americans' salt intake has gone up and up. Where's all that salt coming from? It's neither the salt shaker on the table nor the box of salt next to the stove. Most of the salt in our diet comes from processed and manufactured foods. Only a small fraction comes from salt added to food at the table or to home cooking. Up to 75% of our sodium intake comes from processed foods such as tomato sauce, soup, condiments, canned foods, and prepared mixes. Salt isn't the only high-sodium chemical in our diet. There's also baking soda, baking powder, and MSG. If you look on food labels, you'll see it in a myriad of other ingredients such as disodium phosphate, sodium alginate, sodium benzoate, to name a few. How do you cut back? Reduce your intake slowly. A gradual reduction is virtually unrecognized and can be accomplished with no change in the tastefulness of foods. Austin Fitness Center: A South Austin Gym: 4-06-2009

A lot of folks buy kosher meats not because they are Jews following the proscribed dietary laws of kashruth, but because think they are higher quality meats. Not surprisingly, consumers believe that. The fact is that today, “kosher” in many cases merely means there is no pork or lobster in the food. Supposedly anyway. One only has to look at what was once the largest processor of kosher meat, Agriprocessors, which was outed by PETA for outrageously inhumane treatment of their animals (some of the executives were later arrested for treating their workers inhumanely, too). There is a movement afoot to redefine kosher so that it includes standards for humane animal treatment, for good environmental practices and for fair labor practices. Until that new kosher comes along, when you see a kosher label, it doesn’t necessarily mean that the food was produced in a better, more healthful way. Austin Fitness Center: A South Austin Texas Gym: 4-09-2009

Three recent studies published in The New England Journal of Medicine demonstrated the potential of what's come to be known as "brown fat" to burn off calories and generate heat. It has long been known that brown fat helps small mammals and human infants, who are unable to shiver effectively, stay warm in cold environments. But it was thought, erroneously, that humans lose their brown fat or its calorie-consuming effects after the shivering response sets in. The new studies found that brown fat was still present in adults and was metabolically active, especially when stimulated by exposure to moderate cold for a couple of hours. Overweight and obese people had less brown fat activity than lean people, suggesting that its absence might be a factor in causing weight gain alongside eating habits, and exercise regimens. There is now a great hope that a pill can be developed that would increase either the amount or the activity of brown fat, thus allowing people to avoid the discomfort of sitting in the cold for prolonged periods to lose weight. Such a pill would be the first to fight obesity by increasing energy expenditure rather than reducing appetite. This is by no means an excuse to eat whatever you want nor does this mean I'll put the gym thermostat on 20 degrees. It's a long shot hope down the road of a possible new direction in diet pills and the way we think about weight loss. Austin Fitness Center: A South Austin Texas Gym: 4-12-2009

Despite claims that many foods and diets are heart healthy, many new studies show there is no evidence whatsoever of them lowering the risk of heart disease . Researchers evaluated more than 50 years of research on diet and heart disease and found diets rich in vegetables, nuts, and those that follow a Mediterranean pattern with lots of fruits, vegetables, and fish have "strong evidence" of lowering the risk of heart disease.. In turn, eating a Western-style diet which often contains foods high in trans-fatty acids, or foods with a high glycemic index, were shown to raise the risk of heart disease substantially. Foods high in trans-fatty acids include processed, baked goods, snacks, and fried foods. Foods with a high glycemic index cause blood sugar levels to spike and include simple or refined carbohydrates like white bread, pasta, and rice. Austin Fitness Center: A South Austin Texas Gym: 4-15-2009

People often ask about the intake of good fat and what sources would be good. There are plenty of good sources including on of my favorites. Cod liver oil. Cod liver oil contains vitamins D and A which are beneficial for almost everyone from fall through late spring during the cloudy winter season when sun exposure is naturally low. It is also beneficial for anyone else who cannot get regular sun exposure. Think of cod liver oil as "fish-plus" - fish oils plus vitamins D and A. Who should take fish oil? Fish oil is beneficial as a dietary supplement for those aged four and above who obtain adequate vitamin D from exposure to sunshine. Why should I take cod liver oil or fish oil? Fish oils and cod liver oil provide health benefits to their users. American diets as a whole lack sufficient omega-3 oils, and tend to be overbalanced on the side of omega-6 and omega-9 oils. omega-3s are considered essential fatty acids, meaning they must come from a food source, since your body cannot produce them. Fish oil and cod liver oil can support your health in these ways: * Help promote heart health and normal cholesterol balance* * Support immune system health, mood, memory, joint health, blood sugar health, and helps relieve stress* * Help increase energy level and promote cognitive function* * Provide immune system support* * Help provide nutritional support to pregnant women* * Aid in regulating cell growth and division* * Support a strong skeletal system* * Support a healthy inflammatory response* Austin Fitness Center: South Austin's Neighborhood Gym: 4-18-2009

What are omega-3 oils? Omega-3 fatty acids are long-chain carbons, polyunsaturated with many double bonds -which are important and essential nutrients for good health. The term omega-3 refers to the location of the first double bond on the third carbon. Omega-3 fatty acids include DHA (Docosahexaenoic acid), EPA (Eicosapentaenoic acid) and ALA (Alpha-Linolenic Acid). What is the difference between these types of omega-3 oils? EPA and DHA have a longer structure and contain more double bonds than ALA. EPA and DHA support healthy cardiovascular health and immune health*. Fish oils supply omega-3 levels especially high in EPA and DHA. Some vegetable oils provide ALA. What are essential fatty acids? Essential fatty acids are those that are important or even crucial to your optimal health, yet cannot be produced by your body so they must be supplied by food consumption. Austin Fitness Center: A South Austin Gym: 4-20-2009

Diets high in red meat and in processed meat can shorten your life span, not just from cancer and heart disease, but from Alzheimer's, stomach ulcers and an array of other conditions as well, a U.S. National Cancer Institute study has found. In fact, reducing meat consumption to the amount eaten by the bottom 20 percent seen in the study would save 11 percent of men's lives and 16 percent of women's, according to the study. Previous studies of red meat had mostly found an association with cancer incidence. Last year, U.S. National Cancer Institute researchers reported that a quarter-pound hamburger or a small pork chop eaten daily could put you at increased risk for a variety of cancers. The message from the latest study echoes that finding: The more red meat and processed meat you eat, the greater your risk for dying of cancer. Austin Fitness Center: A South Austin Neighborhood Gym. 4-23-2009

People justify fast food consumption by saying that they're too busy to stop and get a good meal or take the time to prepare one. Fair enough, but when you're at the fast food restaurant, make a good choice instead of an unhealthy one. Here's an example. If you want chicken, avoid the Dairy Queen 6-Piece Chicken Strip Basket. It contains 1,270 calories 67 g fat (11 g saturated fat) 2,910 mg sodium These strips deliver more grams of fat than four DQ Homestyle Burgers, and nearly 300 more calories than a Large Strawberry CheeseQuake Blizzard. Go to Sonic instead and get a grilled chicken wrap and your calories will be hovering around 300 and the fat is microscopic compared to the Dairy Queen strips. It's all about making good choices if you want to succeed in any healthy endeavor. Austin Fitness Center: A South Austin Gym. 4-26-2009

Why do athletes take vitamin B12 was a question posed to me the other day by a man at my gym. Energy is the answer. Vitamin B12 is a water-soluble vitamin needed for normal nerve cell activity, DNA replication, and production of the mood-affecting substance SAMe (S-adenosyl-L-methionine). Vitamin B12 acts with folic acid and vitamin B6 to control homocysteine levels. An excess of homocysteine has been linked to an increased risk of coronary disease, stroke, and other diseases such as osteoporosis and Alzheimer’s. Vitamin B12 deficiency causes fatigue. A small trial reported that even some people who are not deficient in B12 showed a marked increase in energy after vitamin B12 injections. However, the relationship between B12 injections and the energy level of people who are not vitamin B12-deficient has been rarely studied. Oral B12 supplements are unlikely to achieve the same results as injectable B12, because the body has a relatively poor absorption rate for this vitamin. Austin Fitness Center: South Austin's Neighborhood Gym: 4-28-2009

Exercise physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity as delayed onset muscle soreness (DOMS), and it is perfectly normal. When we exercise, particularly with the lifting of weights, we cause microscopic tears in the muscle fibers. The mild muscle strain injury creates microscopic damage to the muscle fibers. This damage, coupled with the inflammation that accompanies these tears, causes the pain. No one is immune to muscle soreness. Exercise newcomers and body builders alike experience delayed onset muscle soreness. How can you relieve the pain? You can apply heat, stretch, drink plenty of water, and very gently work the muscles in order to put more blood in the area which will therefore put more oxygen to the injured areas and aid in recovery. A great way to lessen the likelihood of enormous soreness following a big workout is to do a 10 minute cooldown at the end of your session followed by some stretching. This won't prevent the onset of soreness, but it will reduce the severity. Austin Fitness Center: A South Austin Gym. 5-01-2009

What are the Benefits of the Glycemic Index? Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals. * Low GI diets help people lose and control weight * Low GI diets increase the body's sensitivity to insulin * Low GI carbs improve diabetes control * Low GI carbs reduce the risk of heart disease * Low GI carbs reduce blood cholesterol levels * Low GI carbs can help you manage the symptoms of PCOS * Low GI carbs reduce hunger and keep you fuller for longer * Low GI carbs prolong physical endurance * High GI carbs help re-fuel carbohydrate stores after exercise How to Switch to a Low GI Diet The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. * Use breakfast cereals based on oats, barley and bran * Use breads with wholegrains, stone-ground flour, sour dough * Reduce the amount of potatoes you eat * Enjoy all other types of fruit and vegetables * Use Basmati or Doongara rice * Enjoy pasta, noodles, quinoa * Eat plenty of salad vegetables with a vinaigrette dressing. Austin Fitness Center: South Austin's Gym.5-04-2009

Hydroxycut has made the news again. This time because the FDA is asking consumers to not use the products because of liver and kidney damages associated with their usage. The 23 reports of adverse effects include liver damage, elevated liver enzymes (which indicates potential liver damage) and liver damage requiring a transplant. A 19-year-old man also died after using Hydroxycut. Hydroxycut products contain a variety of ingredients and herbal extracts. The FDA has not yet determined which ingredients or doses are associated with the liver problems. Other reported health problems include cardiovascular problems, seizures, and serious muscle damage (rhabdomyolysis) that can cause kidney failure. If you want to lose weight, eat intelligently, exercise regularly and with a good effort, and be patient. Results will follow. There are no safe shortcuts. Austin Fitness Center: South Austin's Gym. 5-07-2009

Although many weight-conscious Americans try to avoid eating nuts because of their high fat content, they can provide a decent amount of protein and offer satisfaction when a sweet craving attacks. The fats found in most nuts and seeds are predominantly the "good kind," meaning they provide a great source of mono-and polyunsaturated fats, which help the immune system and aid in joint function. Nuts also supply fiber, and can help you stay on a low-carb diet. * Avoid nuts and seeds that are coated, roasted, salted or glazed, as this will increase the number of calories, sugars, fats and carbs they contain. This especially means anything with a sweet coating, such as chocolate, carob, sugar or honey. Nuts and seeds that are combined with dried fruits can up the calorie count as well. * Use flavored nuts or seeds sparingly. Add them only by the pinch or spoonful to your meals. * Usually, a handful of most nuts equals about an ounce. * Dry-roasted or raw nuts or seeds are always the healthiest choices overall. * If you purchase nuts in bulk, keep some in a jar for immediate use and freeze the rest. They can go rancid when stored at room temperature for long periods. Austin Fitness Center: South Austin's Gym. 5-10-2009

There’s reason enough for people not to smoke, given the adverse health consequences and the detrimental effects it has on exercise performance. But now there’s even more reason for butting out. A new study has shown that smoking is literally a pain in the neck and for that matter in the rest of the musculoskeletal system. The Link Between Smoking & Pain... While previous studies have suggested links between smoking and pain, especially chronic back pain, most of these studies did not factor out lifestyle factors, such as on-the-job manual labor, as a possible contributing cause. The present study consisted of questions about pain in the low back, neck, and upper and lower limbs during the past 12 months; smoking habits; physical activities at work; headaches; and tiredness or stress. 12,907 subjects, including 6,513 who had smoked at some time, among whom 3,184 were current smokers, completed questionnaires. Smoking habits were related to age, social class, report of headaches, tiredness or stress, and manual activities at work. The survey found that smokers complain more often of discomforting or disabling musculoskeletal pain than never-smokers. They found that, compared with those who had never smoked, current smokers had about a 50% higher incidence of reporting pain in the past year preventing activity, meaning pain so severe it precluded the individual from going to work or performing housework or hobby activities. Pain at all sites--lower back, shoulders, elbows, hands, neck and knees--was higher in smokers, even ex-smokers, than people who never smoked. What's more, this association held in both those who had physically demanding jobs as well as those who had white-collar or other jobs that did not require heavy lifting or moving. Since the association was found even in ex-smokers, this suggests that smoking may, according to the researchers, cause long-term damage to muscle tissues or changes in the neurological pain response. Austin Fitness Center: South Austin's Gym. 5-14-2009

Supplements that reportedly increase nitric oxide levels within the body are currently being marketed as powerful muscle builders. The marketers of these supplements claim they increase nitric oxide levels within muscle tissue and a dramatic increase in muscle size and strength is experienced. Other claims also include an increase in fast-twitch muscle fiber strength, endurance, power output, and load capacity from taking these supplements. Nitric oxide is a colorless, free radical gas commonly found in tissues of all mammals (it’s also prepared commercially by passing air through an electric arc). Biologically, nitric oxide has been shown to be an important neuro-messenger in a number of vertebrate signal transduction processes. Nitric oxide is used in medical treatment; for example, nitroglycerin ameliorates the pain of angina by supplying nitric oxide to the blood vessels that supply the heart. The popular drug Viagra controls erection by regulating nitric oxide in the penile cartilage chamber. Although nitric oxide acts as a cell-to-cell communicator for certain metabolic functions, muscle growth is not one of them. There is no research that remotely indicates that increasing nitric oxide levels play a part in increasing protein synthesis, contractile strength or any other biochemical pathway that may lead to increases in muscle mass. For a company to claim their supplement increases “fast-twitch” muscle strength, the promoters must have instigated or funded some kind of research that involved biopsy procedures and histochemical analyses to extract, assesses and identify these particular muscle fibers from animals or humans, before and after supplementation. There is zero scientific evidence supporting the notion that nitric oxide supplements increase “fast-twitch” muscle strength. There also appears to be no evidence whatsoever that shows increasing nitric oxide levels enhances endurance, power output, and load capacity, etc as these manufacturers claim. Arginine alpha-ketogluterate is the “active” ingredient reported by one company that sells this type of supplement. It is claimed that this compound increases and maintains a constantly high level of nitric oxide in muscle. Nitric oxide is synthesized within the body using the amino acid arginine, the energy cyclic substrate NADPH, and oxygen. Nitric oxide diffuses freely across membranes but it is a transient signaling molecule. Nitric oxide is by nature, a highly reactive gas that has an extremely short life – less than a few seconds. While there is a lot of research on the effects of nitric oxide, there is no research that shows supplementation with arginine alpha-ketogluterate increases or sustains nitric oxide levels in any human or animal organs. A supplement that “creates dramatic increases in muscle size, strength, endurance, power output, and load capacity”, but not a single study to support these claims. Nothing new here. Unfortunately, this is typical sports nutrition marketing practices. When new products burst onto the market, you the consumer can cut through the advertising hype quite easily. Simply ask the supplement company making the claims to "show you the research". A reference is a start, but the actual research study is particularly what your after. You want to see the study, the protocol, the outcome and the University at which the study was conducted. In the present case, you want to see a study showing were this supplement actually increased nitric oxide above a control group, and you want to see the data that demonstrates an increase in lean muscle mass, significantly more than the group without elevated nitric oxide levels. The fact is, there is no science supporting any of the claims made for so-called nitric oxide supplements. There is no science showing they have any effect on nitric oxide levels and certainly no science showing in effects on muscle growth or increased performance. Ask yourself why there is no research to support these companies’ wild claims. The simple answer is that research is expensive, make believe products are not. Research provides evidence while fraudulent supplement marketing only delivers hype. It’s far more financially rewarding to sell hype than to produce effective supplements backed by science. Austin Fitness Center: A South Austin Gym.5-16-2009

Theoretically, testosterone should improve strength by increasing muscle mass (via increased protein synthesis, nitrogen retention and anti-glucocorticoid actions), as well as by increasing exercise motivation. Moreover, recent studies in humans indicate that testosterone may increase muscle protein synthesis, possibly through stimulation of intramuscular insulin-like growth factor-1 (IGF-1) gene expression.31 Testosterone may also enhance strength by altering the way neurotransmitters are produced for muscle contraction. Contraction of muscle is a duty of the central nervous system comprised of brain and spinal cord. The connection between a motor neuron (a neuron that conveys impulses from the central nervous system to a muscle) and muscle fiber is a specialized synapse called the neuromuscular junction. With adequate stimulation, the motoneuron releases a flood of neurotransmitters that bind to receptors and trigger muscle contractions. The first step in the sequence of events causing contraction of a muscle is the chemical messenger from a nerve (in the form of the neurotransmitter molecules, acetylcholine) to the muscle. Testosterone has been shown to alter the neurotransmitter acetylcholine within motor neurons, which could result in a more efficient muscle contraction. For example, castration causes a decrease in the activity of an enzyme called choline acetyltransferase, resulting in less acetylcholine, which technically, could result in lower force output. However, if the rats are supplemented with testosterone, the levels of acetylcholine return to normal. Furthermore, if the levels are supraphysiologicall y elevated- as with testosterone abuse- the levels of the neurotransmitters are increased even further.30 Both motor neurons and muscles have androgen receptors located on them and are, therefore, potential sites of androgen action. Patients with Kennedy's disease, a degenerative disease in which androgen receptors are defective, can exhibit the significance of how androgen receptors affect muscle strength. The disease is characterized by severe muscle weakness. How testosterone interacts with the receptor is like a lock and key system. If you have lots of locks (testosterone) and no keys (receptors), it's not going to do you a whole lot of good. A study in the Journal of Steroid Biochemistry and Molecular Biology reported that when resistance-trained men had muscle biopsies taken, the greatest predictor of males' 1 RM strength wasn't testosterone, but the androgen receptor content in the thigh muscle.36 It appeared that the quantity of androgen content in muscle was a better predictor of muscle strength than circulating androgens in the men studied. Both motor neurons and skeletal muscle have androgen receptors. Testosterone causes enlargement of motor neurons, causing greater force enhancement. Males have larger motor neurons than females due to the actions of testosterone. Research in rats has shown that testosterone administration causes an increase in motor size while castration causes a decrease in the motor size of neurons.29 The data suggest that testosterone may increase strength by increasing motor neuron size. The research suggests that both mechanical stress from muscle overload and acute anabolic hormone (GH and testosterone) responses are key mediators of muscle growth and strength gains. Although some studies have shown no changes in resting testosterone after resistance exercise, more recent research has demonstrated the importance of acute testosterone responses and mechanical stimuli from resistance exercise acting as upregulators of the androgen receptor, which influence muscle strength and size. Other factors such as nutrition, over training, intensity and rest duration all influence the secretion of testosterone during exercise. The acute increases in testosterone are associated with changes in lean muscle mass and strength. Austin Fitness Center: South Austin's Neighborhood Gym. 5-18-2009

A good night's sleep is important for maximal growth and recovery following a workout. During sleep, the body "shuts down," allowing metabolic processes to become more effective. Some people claim they need only three to four hours of sleep a night, but most need at least eight hours to feel fully refreshed. Bodybuilders, in particular, whether they're pro's or just folks building muscle and working hard in the gym, need adequate sleep for growth and recovery, especially considering the intensity of the workouts. Melatonin, produced naturally from the amino acid tryptophan, is a hormone secreted by a gland in the brain. Several things can interfere with the body's natural production of melatonin. Those include exercising intensely, ingesting alcohol, allowing too much light in the room when trying to sleep and taking nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, acetaminophen, naproxen sodium and aspirin. Mood, appetite and feelings of well being are adversely affected when the body is low in melatonin. In supplement form, melatonin can help some people get more sleep and is effective in treating jet lag and certain sleep disorders. Research showed that taking a melatonin supplement helped travelers regain regular sleep patterns more quickly than when they relied on nature to take its course. The subjects in that study also reported that they fell asleep quicker and felt more rested the next morning. Timing the dosage is important. Travelers who take melatonin on the day of a flight have reported better results than those who begin taking the supplement several days before a journey. Furthermore, reports indicate that taking melatonin regularly may inhibit many of its benefits. This supplement should be reserved for occasional use. To maintain naturally high levels of melatonin, keep your bedroom very dark, cut back on NSAIDs avoid alcohol late at night, and workout earlier in the day. Austin Fitness Center: A South Austin Gym. 5-22-2009

I was asked yesterday by a guy in the gym what a bodybuilding client of mine was drinking in addition to water while he was working out with me. He was drinking a post workout drink consisting of simple sugars, creatine, whey protein, gluatamine,and a blend of branch chain amino acids. The logic behind it is simple. You can help prevent your body from becoming catabolic by supplying it with all the necessary nutrients at the time when it needs them the most -- during intense workouts. The drink provides fuel that helps maintain glucose concentrations and considerably reduces glycogen depletion. At the same time, you increase blood flow and insulin levels. The result is enhanced uptake of amino acids, glucose and creatine by your muscles. This is not a substitute for a post workout drink. You still very much need to drink one when you're finished, but that is a different recipe with a much higher level of protein and lower level of carbs. Austin Fitness Center: South Austin's Neighborhood Gym. 5-25-2009

When I ask people to cut back on their sugar consumption, I often get asked if Splenda is an ok substitute. The jury is out on this one. In super small doses, you're likely to be just fine. However, large scale prolonged use could be problematic. Splenda is not natural; it is a chlorinated artificial sweetener. There have been no long-term human studies on the safety of Splenda, however, concerns have been raised about Splenda in a new study from Duke University. According to the study, Splenda suppresses beneficial bacteria and directly affects the expression of the transporter P-gp and cytochrome P-450 isozymes that are known to interfere with the bioavailability of drugs and nutrients. Furthermore, these effects occur at Splenda doses that contain sucralose levels that are approved by the FDA for use in the food supply. Should you use it? That's up to you. I'd personally opt for anything non processed such as brown sugar "sugar in the raw". Austin Fitness Center: A South Austin Gym. 5-28-2009

A lady at my gym asked me the other day about the proper order in which one should do their exercises. The answer can be very simple such as saying do the biggest muscle groups first, or complex, with pre fatigue principles, etc. The answer depends on what your goals are, your health, your energy levels, etc. If you are lifting back and biceps in the same workout, it makes sense to do your back first since it's a large muscle group and it incorporates the biceps so they get a thorough warm up, even a workout perhaps, before you've even targeted them. If you were to do biceps first, they would be fatigued to the point of your back workout being shortchanged. On the other hand, if you have a shoulder injury, for example, and you're lifting chest, you can switch the order of your exercises so that the heavy ones, such as benchpress, are put at the end of the workout so you're already fatigued and do use as much weight and subsequently don't put as much strain on the shoulders. Austin Fitness Center: South Austin's Gym. 5-30-2009

I was asked a great question by the young son of a client. He asked why olympic strongmen (powerlifters) aren't as big as bodybuilders. Training with weights ~90% of your 1RM and above seems to favor the development of strength more so than muscular size. How is that possible? It is theorized that when using loads of ~90% of 1RM and above, muscular failure may occur because of signaling problems at the neuromuscular junction, and that this occurs before a significant growth stimulus has been delivered to the cells. In addition, the total time that the muscle fibers are required to produce force is shorter in low-rep sets than in higher-rep sets and this may result in exhaustion of fewer muscle fibers and a lesser growth stimulus. Simply put, a hard set of 8 reps may deliver more growth stimulus to the muscle cells than a hard set of 3 reps because in a 3-rep set (or any low number of reps) failure may occur before a significant growth stimulus has been achieved. Additionally, when higher reps are performed substrates such as phosphate and hydrogen ions build up in the muscles - some researchers theorize that the presence of these substrates may further facilitate the muscle growth process (though this has not been confirmed). It is also widely believed that lifting heavy weights (~90% of 1RM and above) effectively stimulates the nervous system to 'improve' its recruitment pattern, frequency and efficiency to produce limit strength, making you stronger without actually increasing muscle size. These reasons are why bodybuilders, as a group, have bigger muscles than Olympic lifters - they typically train with longer-duration, higher-rep sets ...which is an effective method of producing hypertrophy. Olympic Lifters, on the other hand, typically train with short-duration, low-rep sets ...which is an effective method of producing strength gains due to neural adaptations, but produces little in the way of hypertrophy. Accordingly, Olympic lifters, as a group, are much stonger than bodybuilders, but not as heavily muscled. It also needs to be pointed out that any type of repetitive weight training (regardless of rep range) will result in the type IIB fibers having endurance-type adaptations. This occurs most quickly and profoundly at lighter loads (8-15 rep maximums) because, with these loads, the type IIBs do not twitch with maximum frequency and, therefore, adapt to twitch at lower frequencies for longer periods. This adaptation improves the IIB fibers ability to produce tension for longer periods of time, thus allowing them to be trained in a fashion that produces substantial muscular damage and greater growth stimulation. This gives the Bodybuilder's muscle more potential for growth. Training in the 8-15 rep range (roughly speaking) also constitutes endurance training for IIB fibers, causing them to adapt so that they have better endurance characteristics (i.e. higher mitochondrial densities and greater abilities to sustain enzyme concentrations). In other words, sarcoplasmic hypertrophy. This increases the IIB fibers' energy production capabilities, allowing for further stimulation of sarcomeric hypertrophy and the development and maintenance of muscle proteins. Don't do as others have, and use these observations to argue that bigger muscles are not stronger muscles. As was eluded to above, muscles adapt very specifically to specific tasks. If you train using three rep sets then they get good at doing three rep sets. If you train using 8 rep sets then they get good at doing 8 rep sets. Moderate-reps sets, however (such as 8-12 reps), stimulate more muscle growth than low-rep sets (assuming of course, you are training with sufficient intensity). Make no mistake about it though, your legs will be bigger when you're squatting 405 for 8 than they were when you were squatting 275 for 8. For the case of 3 rep sets, you may not be much bigger when you're cleaning 315 for 3 than you were when you were cleaning 185 for 3, but you will have a much more efficient nervous system for the task. Austin Fitness Center: A South Austin Gym: 6-02-2009

A new study suggests that women who eat mushrooms are at a reduced risk of developing breast cancer. The study was performed by researchers from Australia and published in the International Journal of Cancer. It featured the analyzing of the Chinese diet, because Chinese women have one of the lowest rates of breast cancer in the world. Researchers analyzed the diets of up to 2000 Chinese women, comparing their diets to other types of diets seen throughout the world. According to the researchers, women who eat 10 grams of mushrooms daily are helping reduce their risk of breast cancer. Green tea, also a big part of the Chinese lifestyle, was found to reduce breast cancer risk as well. Austin Fitness Center. South Austin's Gym. 6-6-09

I was asked several times recently, what is pilates? The Pilates "method," as it is now known, is an exercise system focused on improving flexibility, strength, and body awareness, without necessarily building bulk. The method is a series of controlled movements performed on specially designed spring-resistant exercise apparatus (the Reformer, the Cadillac, the Spine Corrector, the Ladder Barrel, and the Wunda Chair) or on the floor (mat work), and the sessions are supervised by specially trained instructors. Pilates is resistance exercise, not aerobic (cardio), although the heart rate will certainly rise for a deconditioned individual. However, it's closer to weight lifting than it is to jogging, biking, or other aerobic activities, and so you should consider it resistance exercise. Two of the key elements of Pilates are core muscle strength* and spinal alignment. The core musculature is loosely defined as the spine, abdomen, pelvis, hips, and the muscles that support these structures. Some of the main core muscles are the erector spinae (located in your back along your spine), the internal and external obliques (the sides of your abdomen), the transverse abdominis (located deep in your gut, this muscle pulls your belly button in toward your spine), the rectus abdominis (the "six-pack"), and hip flexors (in your pelvis and upper leg). During a Pilates session, whether it's on the machines or the floor, your instructor will continuously prompt you to concentrate deeply on your core muscles, as well as on your breath, the contraction of your muscles, and the quality (not quantity) of your movements. These are also key elements of Pilates, and your instructor will emphasize them at every session. The objective is a coordination of mind, body, and spirit, something Joseph Pilates called "contrology." In his first book published in 1945, Pilates' Return to Life Through Contrology, the 34 original exercises that Pilates taught to his students are described along with the guiding principles of contrology. Austin Fitness Center: South Austin's Gym. 6-10-2009

Tai chi is a centuries-old Chinese martial art that descends from qigong, an ancient Chinese discipline that has its roots in traditional Chinese medicine. (The people that you see moving gracefully in parks in China are practicing tai chi.) It involves a series of slow, meditative body movements that were originally designed for self-defense and to promote inner peace and calm. According to the tai chi historian Marvin Smalheiser, some tai chi masters are famous for being able to throw an attacker to the floor with the attacker and spectators unable to clearly see how it was done. Their movements supposedly used internal energy and movements too subtle for most people to observe, reflected in the notion that "four ounces can deflect a thousand pounds." The theory is that at this high level of skill, a defender can use a small amount of energy to neutralize the far greater external force of an attacker. Austin Fitness Center: South Austin's Gym. 6-13-2009

Menopause is the stage in a woman's life when menstruation stops and she can no longer bear children. During menopause, the body produces less of the female hormones, estrogen and progesterone. After menopause, the lower hormone levels cause the monthly menstrual periods to stop and gradually eliminate the possibility of becoming pregnant. These fluctuations in hormone levels can also cause troublesome symptoms, such as hot flashes (a sudden sensation of warmth, sometimes associated with flushing, and often followed by sweating) and sleep disturbance. While many women encounter little or no trouble during menopause, others endure moderate to severe discomfort. Does menopause cause bone loss? The lower estrogen levels of menopause can lead to progressive bone loss that is especially rapid in the first five years after menopause. Some bone loss in both men and women is normal as people age. Lack of estrogen after menopause adds another strain on the bones in addition to the usual age-related bone loss. When bone loss is severe, a condition called osteoporosis weakens bones and renders them susceptible to breaking. Austin Fitness Center: South Austin's Gym. 6-15-2009

HDL is the good cholesterol because it protects the arteries from the atherosclerosis process. HDL cholesterol extracts cholesterol particles from the artery walls and transports them to the liver to be disposed through the bile. It also interferes with the accumulation of LDL cholesterol particles in the artery walls. The risk of atherosclerosis and heart attacks in both men and is strongly related to HDL cholesterol levels. Low levels of HDL cholesterol are linked to a higher risk, whereas high HDL cholesterol levels are associated with a lower risk. Very low and very high HDL cholesterol levels can run in families. Families with low HDL cholesterol levels have a higher incidence of heart attacks than the general population, while families with high HDL cholesterol levels tend to live longer with a lower frequency of heart attacks. Like LDL cholesterol, life style factors and other conditions influence HDL cholesterol levels. HDL cholesterol levels are lower in persons who smoke cigarettes, eat a lot of sweets, are overweight and inactive, and in patients with type II diabetes mellitus. HDL cholesterol is higher in people who are lean, exercise regularly, and do not smoke cigarettes. Estrogen increases a person's HDL cholesterol, which explains why women generally have higher HDL levels than men do. For individuals with low HDL cholesterol levels, a high total or LDL cholesterol blood level further increases the incidence of atherosclerosis and heart attacks. Therefore, the combination of high levels of total and LDL cholesterol with low levels of HDL cholesterol is undesirable whereas the combination of low levels of total and LDL cholesterol and high levels of HDL cholesterol is favorable. Austin Fitness Center. South Austin's Gym. 6-18-2009

Hyperthyroidism is a condition in which an overactive thyroid gland is producing an excessive amount of thyroid hormones that circulate in the blood. ("Hyper" means "over" in Greek). Thyrotoxicosis is a toxic condition that is caused by an excess of thyroid hormones from any cause. Thyrotoxicosis can be caused by an excessive intake of thyroid hormone or by overproduction of thyroid hormones by the thyroid gland. Because both physicians and patients often use these words interchangeably, we will take some liberty by using the term "hyperthyroidism" throughout this article. What are thyroid hormones? Thyroid hormones stimulate the metabolism of cells. They are produced by the thyroid gland. The thyroid gland is located in the lower part of the neck, below the Adam's apple. The gland wraps around the windpipe (trachea) and has a shape that is similar to a butterfly formed by two wings (lobes) and attached by a middle part (isthmus). The thyroid gland removes iodine from the blood (which comes mostly from a diet of foods such as seafood, bread, and salt) and uses it to produce thyroid hormones. The two most important thyroid hormones are thyroxine (T4) and triiodothyronine (T3) representing 99.9% and 0.1% of thyroid hormones respectively. The hormone with the most biological activity (for example, the greatest effect on the body) is actually T3. Once released from the thyroid gland into the blood, a large amount of T4 is converted to T3 - the more active hormone that affects the metabolism of cells. Austin Fitness Center: South Austin's Gym. 6-21-2009

A few entries ago, I wrote about HDL being the good cholesterol. What is cholesterol? Cholesterol is a fatty substance (a lipid) that is an important part of the outer lining (membrane) of cells in the body of animals. Cholesterol is also found in the blood circulation of humans. The cholesterol in a person's blood originates from two major sources; dietary intake and liver production. Dietary cholesterol comes mainly from meat, poultry, fish, and dairy products. Organ meats, such as liver, are especially high in cholesterol content, while foods of plant origin contain no cholesterol. After a meal, cholesterol is absorbed by the intestines into the blood circulation and is then packaged inside a protein coat. This cholesterol-protein coat complex is called a chylomicron. The liver is capable of removing cholesterol from the blood circulation as well as manufacturing cholesterol and secreting cholesterol into the blood circulation. After a meal, the liver removes chylomicrons from the blood circulation. In between meals, the liver manufactures and secretes cholesterol back into the blood circulation. Austin Fitness Center: South Austin's Gym. 6-24-2009

We're told that we need to consume fiber. Sounds fine, but what is fiber? Dietary fiber comes from the thick cell walls of plants. It is an indigestible complex carbohydrate. Fiber is divided into two general categories: water-soluble and water-insoluble. Soluble fiber has been shown to lower cholesterol. However, in many studies, the degree of cholesterol reduction was quite modest. For unknown reasons, diets higher in insoluble fiber (mostly unrelated to cholesterol levels) have been shown to correlate better with protection against heart disease in human trials. Soluble fibers can also lower blood-sugar levels, and some doctors believe that increasing fiber decreases the body’s need for insulin—a good sign for diabetics. Insoluble fiber acts as a stool softener, which speeds digestion through the intestinal tract. For this reason, insoluble fiber is an effective treatment for constipation. The reduction in "transit time" has also been thought to partially explain the link between a high-fiber diet and a reduced risk of colon cancer. Austin Fitness Center: South Austin's Gym. 6-27-2009

As women get older, they become more and more at risk for osteoporosis. Osteoporosis is a condition characterized by the loss of the normal density of bone, resulting in fragile bone. Osteoporosis leads to literally abnormally porous bone that is more compressible like a sponge, than dense like a brick. This disorder of the skeleton weakens the bone causing an increase in the risk for breaking bones. Normal bone is composed of protein, collagen, and calcium all of which give bone its strength. Bones that are affected by osteoporosis can break or fracture with relatively minor injury that normally would not cause a bone fracture. The fracture can be either in the form of cracking, as in a hip fracture, or collapsing, as in a compression fracture of the vertebrae of the spine. The spine, hips, and wrists are common areas of bone fractures from osteoporosis, although osteoporosis-related fractures can also occur in almost any skeletal bone. A good amount of calcium in the diet and lifting weights are the 2 best ways to add to bone density and thus ward of your chances of getting osteoporosis. Austin Fitness Center: South Austin's Gym. 6-30-2009

>According to a new pile of research by 2 advocacy groups, obesity rates continued to climb in the past year with 23 U.S. states reporting adults in their states are fatter now than they were a year ago. In fact, obesity rates did not decrease in a single state last year. The annual ranking of obesity rates in U.S. states found Mississippi continues to be the state with the fattest residents, with nearly a third of adults -- 32.5 percent -- considered obese. The state has topped the list for the past five years. Three other states -- West Virginia, Alabama, and Tennessee, now have obesity rates above 30 percent. Colorado has the thinnest residents, with an obesity rate of 18.9 making it the only state under 20 percent. Massachusetts is next, at 21.2 percent, followed by Connecticut, at 21.3. Two-thirds of American adults are either obese or overweight, as defined by their body mass index or BMI. BMI is equal to weight in kilograms divided by height in meters squared. Someone with a BMI of 25 to 29 is classified as overweight; 30 and over is considered obese. A person 5 feet-5 inches tall becomes overweight at 150 pounds (68 kg) and obese at 180 pounds (82 kg). The only problem with this is that BMI does not account for body fat percentages. Meaning that if a lean, muscular person is measured, they would be classified as obese since muscle weighs a lot more than fat, while they in fact have a very low body fat percentage and exemplify what is healthy. This is why I put little to no stock in BMI. If you truly want to know if a person is fat, measure their body fat directly. To insert numbers into a formula like this is meaningless to me. Granted, most people don't carry around a lot of dense muscle, but I'm a believer in looking at the individual instead of lumping folks into categories with mass applied equations. A great example of a failed estimation formula is the age old maximum heart rate guestimater in which you subtract a persons age from 220 and that's their maximum heartrate. Sound inconsistent, and unreliable? It is. It also proved to be very dangerous and sometimes fatal to those people who overdid it by working up to their estimated maximum heart rate when that theory didn't happen to apply to them individually. Austin Fitness Center: South Austin's Gym. 7-03-2009

I was asked the other day about whether you should mix your protein shake with milk or water. If you are taking your protein shake post workout - have it with some water and dextrose for better absorption.Milk is a slow digestible protein and mixing it with fast protein like whey reduces the speed at which it is absorbed.That's why I suggest to take it with water if it is post workout. If it is in any other part of the day, you can consume it with milk. If you are trying to lose fat, however, you should mix it with water in order to drop down the calories in your diet. Austin Fitness Center: South Austin's Gym. 7-5-2009

A lot of people are on a kick to eat grass fed meats as they think it' more "green". Locally harvested, that's just fine, but what most people don't realize is the majority of grass-fed animals are raised in South America, where they are one of the biggest culprits behind rain-forest erosion. Every year, vast tracts of forest are turned into grasslands to feed them. It's up to you to decide which tastes better, but of you're looking to "go green" with your meat, corn fed beef may be no worse for the environment than grass-fed. Austin Fitness Center: South Austin's Gym. 7-09-2009

What's so important about potassium a young man asked me this morning? Potassium is an essential mineral that helps regulate heart function, blood pressure, and nerve and muscle activity. Potassium is also required for carbohydrate and protein metabolism and helps maintain the proper pH within the body. Those with higher potassium intakes tend to have lower blood pressure and people with low blood levels of potassium who are undergoing heart surgery are at an increased risk of developing heart arrhythmias and an increased need for cardiopulmonary resuscitation. Excessive sodium intake can increase your body's requirements for potassium. Austin Fitness Center: South Austin's Gym. 7-12-2009

A recent study has revealed that 6.7 grams of dark chocolate per day is the ideal amount for a protective effect against cardiovascular disease. This research was completed at the Research Laboratories of the Catholic University in Campbasso and the National Cancer Institute of Milan, it was one of the largest epidemiological studies ever conducted in Europe. The preventative benefit of dark chocolate resides in its anti-inflammatory phytochemicals that reduce inflammation in artery walls and reduce the build up of disease causing plaque. Just remember, any type of chocolate packs a heavy caloric punch. Although a 6 or 7 gram serving a day of dark chocolate is very small and only provides 2 grams of fat. Austin Fitness Center: South Austin's Gym. 7-15-2009

Arizona State University presented the results of a double-blind, placebo-controlled trial of 20 obese men and women on a low-fat diet. One group’s diet was supplemented with a 500 mg vitamin C capsule, while the other group received an identical-looking placebo. The diet was formulated to provide 67 percent of the US RDA (recommended daily allowance) for vitamin C. At the beginning of the trial, volunteers with the lowest serum concentrations of vitamin C were found to have the highest body fat mass. After four weeks, the supplemented group had increased serum concentrations of vitamin C of 30 per cent, while the control (placebo) group’s blood levels decreased by 27 per cent. As vitamin C blood concentrations fell, so did the participants' ability to oxidize fat (an 11 per cent reduction). Interestingly, both groups lost the same amount of weight (4.1 kg, 9 lbs). While body fat mass decreased more in the vitamin C supplemented group, the difference was not statistically significant. The study supported earlier findings of a decrease in fat oxidation, and the researchers are now studying whether the impact of vitamin C status is associated with a gradual gain in body fat in non-dieting individuals. The mechanism behind the vitamin C effect is linked to its essential role in the synthesis of carnitine, an amino acid responsible for the transport of fatty acids. The recommended daily intake of the vitamin in Europe is 60 mg and here in the US, men are recommended to consume 90 mg per day, and women 75 mg per day. A lot more research needs to be done, but the results look interesting to say the least. Austin Fitness Center: South Austin's Gym. 7-18-2009

Zinc is an essential mineral with a wide variety of functions within the human body. Zinc is a component of over 300 enzymes needed to repair wounds, maintain fertility in adults and growth in children, synthesize protein, help cells reproduce, preserve vision, boost immunity, and protect against free radicals, among other functions. In some trials, zinc lozenges have reduced the duration of colds in adults, though they have not been demonstrated to be effective in children. The ability of zinc to shorten colds may be due to a direct, localized antiviral action in the throat. A small, preliminary trial has also shown zinc sulfate to be effective for contact dermatitis, a skin rash caused by contact with an allergen or irritant. Austin Fitness Center: South Austin's Neighborhood Gym. 7-21-2009

In an attempt to support or improve exercise performance, many individuals choose to supplement their diets with nutritional bars and drinks. However, a protein nutritional bar or drink containing high amounts of protein and little carbohydrate would not provide fuel for exercise. Additionally, the lack or carbohydrate and the potential insulin response may impair exercise performance. Currently only limited data are available regarding the glycemic and insulinemic responses to common servings of many food supplements, such as protein nutritional bars and drinks. Therefore, researchers have valuated the glucose and insulin response to a 50-g glucose feeding, a high-glycemic-index food (white bagel) and a known low-glycemic-index food (peanuts), and a solid (protein bar) and a liquid protein (protein drink) supplement. Twelve healthy, nondiabeteic male subjects were recruited from a university population. On the first visit to the laboratory, the subject's height, weight, and body composition were measured. Body composition was measured using air-displacement plethysmography. The subjects reported to the laboratory on five separate occasions in a 12 hr fasting state. The subjects were instructed to keep a detailed 24 hr dietary record and to repeat this diet before each of the successive experimental trials. A resting blood sample was drawn. After the first blood sample, the subject consumed the prescribed feeding. Subsequent blood samples were drawn at 10, 20, 30, 40, 50, 60, 75, 0, and 120 minutes. Blood samples were analyzed for glucose and insulin concentrations. Total energy content for glucose in the glucose drink, white bagel, peanuts, protein bar, and protein drink were 200, 240, 240, 250, and 22 kcal, respectively. This study shows that a common serving of a commercially available protein supplement resulted in a marked insulin response with no glycemic response because of the lack of carbohydrate content. Consumers need to be educated that the way these products are marketed could be misleading. Austin Fitness Center: South Austin's Gym. 7-24-2009

Two over-the-counter dietary supplements that anti-doping officials say are popular among high school football players contain steroids, according to court papers filed by federal authorities on Thursday. The supplements, Tren Xtreme and Mass Xtreme, are manufactured by American Cellular Labs and marketed as a “potent legal alternative to” steroids. But authorities alleged in search warrants executed on Thursday that the supplements contain illegal man-made steroids, also known as designer steroids. One of the substances is Madol, which was first identified six years ago during the investigation into the Bay Area Laboratory Co-operative. The problem with these designer steroids is that we have no idea of the long term effects on the body. These substances are notoriously harsh on the liver and in teenage boys, can prevent bone growth. The FDA does not regulate the supplement industry and therefore, the industry is supposed to be forthright about what ingredients are used and the authenticity of their claims as far as health benefits as well as risks. It’s only when illegal anabolics are discovered to be in the products that the FDA steps in to ban it and possibly pursue criminal charges. Austin Fitness Center. A South Austin Gym. 7-27-2009

The ankle, which joins the lower leg bones to the foot, is held together by bands of elastic fibers called ligaments. A sprain results when one or more ligaments is stretched beyond its normal range. In a severe sprain, the elastic fibers tear partly or completely. As with other such injuries, the recommended first aid for an ankle sprain, to be started as soon as possible after the injury, goes by the acronym RICE: R for rest, I for ice, C for compression, E for elevation. In other words, get off the foot, wrap it in an Ace-type bandage, raise it higher than the heart and ice it with a cloth-wrapped ice pack applied for 20 minutes once every hour (longer application can cause tissue damage). An anti-inflammatory drug may be recommended and crutches provided for a few days, especially if the ankle is too painful to bear weight. Immobilization using a brace or cast provides ligaments with the rest they need to heal and reduces the risk of aggravating the injury. Even a complete ligament tear can heal without surgery through proper immobilization. Immobilization, however, should not be overdone and must be followed in a week by exercises that prevent muscle atrophy and stiffness. Austin Fitness Center: A South Austin Gym. 7-30-2009

A new approach to treating obesity has been opened up by a discovery about how the body creates brown fat, the cells that burn white fat and turn it into body heat. Brown fat cells have a very different role from the better-known white fat cells. The white cells store fat; the brown cells burn it off as heat. Babies have lots of brown fat to help keep warm. Until April 2009, biologists believed that the brown fat quickly disappeared and was not found in adults. It was recently discovered that some brown fat tissue persisted in adults, raising the possibility that if the cells could be made more active, a person might burn off more fat. Brown fat cells induce the body’s white fat cells to break down their fat into fatty acids. These are released into the bloodstream and taken up by the brown fat cells. Brown fat cells contain large numbers of mitochondria, the chemical batteries of living cells. The mitochondria (which originated long ago as bacteria enslaved in cells) usually generate a chemical form of energy, but in brown fat cells, this process is disrupted and the mitochondria produce heat instead. Because the mitochondria contain iron, the cells adopt the brownish tinge that gives them their name. Austin Fitness Center: South Austin's Gym. 8-02-2009

What causes us to be hungover after drinking alcohol is a common question I get. The ethanol contained in alcoholic beverages has a dehydrating effect which causes headaches, dry mouth and tiredness. This effect can be lessened by drinking plenty of water before and throughout your night of drinking. * Your liver breaks ethanol down with the aid of enzymes produced by liver cells. These chemical reactions do many things including impairing the liver’s ability to supply glucose to tissues, in particular to the brain. Glucose is responsible for the brain’s energy and the lack thereof results in fatigue, weakness, moodiness and decreased attention. * Congeners are the by-products of the process of alcohol fermentation and exaggerate the symptoms of a hangover. The more congeners consumed, the worse a hangover is likely to be. Dark spirits such as brandy, whiskey and red wine contain more congeners than lighter spirits like vodka and white wine. Likewise cheaper spirits have had fewer of these impurities removed and are more likely to cause a hangover. Austin Fitness Center: South Austin's Gym. 8-05-2009

Vitamins are essential to everyone for a multitude of reasons. Here's a few reasons why vitamin D is so important. Promotes Weight Loss: You need vitamin D to effectively lose weight. Your insulin works better, and vitamin D helps you lose belly fat. Diabetes is also related to low vitamin D levels. Reduces Risk of Death: Your overall mortality is reduced. Fewer Bone Fractures: Without vitamin D, calcium can't be absorbed. But if you get enough vitamin D, it can help you avoid osteoporosis, bone fractures and falling, which is a cause of morbidity among the elderly. Reduces Risk of Heart Disease: Vitamin D improves blood flow by relaxing the blood vessels and lowering blood pressure. Helps Fight Cancer: Vitamin D improves the functioning of your immune system, and that helps fight cancer. Austin Fitness Center: South Austin's Gym. 8-09-2009

Researchers at the London School of Hygiene & Topical Medicine had a new study that was published Wednesday in the American Journal of Clinical Nutrition and concluded that organic foods aren't nutritionally superior to their conventionally produced cousins after reviewing 50 years of published literature on the topic. However, the review didn't address any contaminants or chemical residue connected with different agricultural production methods. One of the main selling points of organic food is the absence of chemical additives. In the study, Alan Dangour of the school's public health intervention research unit and one of the report's authors, said: "A small number of differences in nutrient content were found to exist between organically and conventionally produced foodstuffs, but these are unlikely to be of any public health relevance." Some consumers are willing to pay more for organic foods based on their perceived health and nutrition benefits. In the study, more than 50,000 papers were searched, yielding 162 relevant articles comparing the nutritional content of organically and conventionally produced crops and livestock products. Of those, 55 met standards regarding organic certification and the types of foods produced. Austin Fitness Center: South Austin's Gym. 8-12-2009

The Mediterranean diet is a nutritional model inspired by the traditional dietary patterns of the countries of the Mediterranean basin, particularly Southern Italy, southern France, Greece, Cyprus, Portugal and Spain. Common to the diets of these regions are a high consumption of fruit, vegetables, bread, cereals, olive oil and fish; making them low in saturated fat and high in monounsaturated fat and dietary fiber. The Mediterranean diet containing high amounts of cereals, wine, fruits, nuts, legumes and whole grains, fish and olive oil, is already being recommended by physicians to prevent heart disease, strokes, cancer, allergic rhinitis and asthma symptoms. Now, the US researchers have suggested that it can also protect against neurodegenerative conditions such as Alzheimer's. Austin Fitness Center: South Austin's Gym: 8-15-2009

Iron is one of the human body’s essential minerals and a lot of people, especially women seem to have low levels. What is Iron? It forms part of hemoglobin, the component of the blood that carries oxygen throughout the body. People with iron-poor blood tire easily because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps muscles store oxygen. With insufficient iron, adenosine triphosphate (ATP; the fuel the body runs on) cannot be properly synthesized. As a result, some iron-deficient people can become fatigued even when they are not anemic. Where should you get your iron? Spinach is a great source as well as multivitamins. Austin Fitness Center: South Austin's Gym. 8-17-2009

Sleep apnea, an airway-blocking condition that robs millions of overweight people of restful sleep, also boosts the risk of death, according to a large, government-funded study. Doctors at seven institutions, including the Johns Hopkins Bloomberg School of Public Health in Baltimore, measured the sleep and breathing patterns of more than 6,400 people and followed them for the next eight years. Adults older than 40 whose breathing and sleep were disrupted most often were almost 50 percent more likely to die than those who slept normally. More than 12 million Americans are thought to have sleep apnea. Four in five are unaware they have the condition and aren’t getting treatment, according to the National Institutes of Health. Rates of sleep apnea are rising with obesity levels because excess fat in the neck and throat can clog the airways, blocking them temporarily and forcing people to gasp for breath. Sleep apnea is more common in men than in women, with 24 percent of adult men and 9 percent of women having the condition, according to the NIH. The most common cause of death among men with sleep apnea was heart disease. Among men ages 40 to 70 whose breathing was blocked the most often -- 30 or more times per hour -- the risk of dying more than doubled. The number of women followed in the study, published yesterday in the journal PLOS Medicine, was too small to provide statistically meaningful results. People who snore at night and are sleepy during the day should consult their doctors, said Samet, the former chairman of the department of epidemiology at Johns Hopkins. Losing weight or getting treatment to boost the supply of oxygen during sleep can reduce the risks of heart disease and other health problems. Treatment can include using night-time equipment, called continuous positive airway pressure or CPAP, which keeps breathing regular. Austin Fitness Center: South Austin's Gym.8-20-2009

How important is vitamin A? Vitamin A is a fat-soluble vitamin with multiple functions in the body. It helps cells differentiate, an essential part of cell reproduction. Cells that are not fully differentiated are more likely to undergo precancerous changes. It is a central component for healthy vision; vitamin A nourishes cells in various structures of the eye and is required for the transduction of light into nerve signals in the retina. It is required during pregnancy, stimulating normal growth and development of the fetus by influencing genes that determine the sequential growth of organs in embryonic development. It influences the function and development of sperm, ovaries, and placenta and is a vital component of the reproductive process. Austin Fitness Center: A South Austin, TX Gym. 8-23-2009

Moderate weight lifting may reduce breast cancer patients' painful swelling. For decades, women who underwent a mastectomy were told they could not do much lifting or they might risk developing a painful arm swelling condition called lymphedema. That meant no lifting of everyday things such as grocery bags, toddlers, heavy boxes on the side of the mastectomy for the rest of their lives. According to a new study, however, in most cases doctors should have said the opposite. Expert-guided weightlifting may reduce the uncomfortable leathery skin texture, heaviness, and pain symptoms of lymphedema, according to an article published Wednesday in the New England Journal of Medicine. Although several small studies have found evidence that weightlifting didn't put women at risk for lymphedema, a recent study was one of the largest of its kind and the first to show weightlifting may actually help symptoms. Austin Fitness Center: South Austin's Gym. 8-26-2009

Added sugars, which are sprinkled on and processed into packaged foods and beverages, have become all too common in the American diet. Sugar overload is helping drive the uptick in metabolic changes in the American population, including the exploding obesity rate, and has now there is a recommended upper limit on daily consumption from the American Heart Association. Women should consume no more than 100 calories per day of added sugars, and men should not top 150 calories per day. One 12-ounce can contains about 10 teaspoons or about 40 grams of added sugar, which equals approximately 160 calories. The average American rings up an average of 26.2 teaspoons, or 385 calories per day, of added sugars, mostly from sugar-sweetened beverages. Those who shun sweet-tasting drinks are not off the hook. Part of the challenge of avoiding added sugars is that they have become far more prevalent over time; The amount of added sugars in Americans' food options increased 19 percent between 1970 and 2005. Here are 11 dietary sources that are surprisingly high in added sugar. Fortune cookies. Just one fortune cookie packs about 3.6 grams of added sugar. Flavored Alcohol. One ounce of crème de menthe has 14 grams of added sugar; 53-proof coffee-flavored liquor has 16 grams of added sugar per ounce. Baked beans. A one-cup serving of canned baked beans with no salt added will cost you nearly 15 grams of added sugar. Dried, sweetened cranberries. Without the sweetener, this fruit can be incredibly tart. One third of a cup contains 25 grams of added sugar. Ketchup. A favorite condiment, a single one-cup serving of regular—or low sodium ketchup racks up nearly 40 grams of added sugar. Cream substitutes. A one-cup serving of a liquid "light" cream substitute packs 22 grams of added sugar, while a one-cup serving of a powdered "light" cream substitute adds a whopping 69 grams. BBQ sauce. A one-cup serving adds 9 grams of added sugar onto those ribs and chicken. "Reduced" salad dressings. A one-cup serving of reduced-calorie French dressing heaps 58 grams of added sugar, and a one-cup serving of reduced-fat coleslaw dressing hits a home run with 103 grams of added sugar. Lemonade. A cup of lemonade powder has a massive 200 grams of added sugar. A single serving of the drink has almost 17 grams of added sugar. Flavored popcorn. Fat-free-syrup caramel popcorn has 18 grams of added sugar per ounce serving. Granola bars. Often deemed a healthful snack, a 1-ounce serving of a granola bar with oats, fruit, and nuts has 11 grams of added sugar. With all this information, how do I convert grams of sugar to teaspoons or tablespoons of sugar? One teaspoon of granulated white sugar is equal to about 4.2 grams. If you are buying a bottle of cola with 44 grams of sugar, you would divide 44 by 4.2 which is equal to 10 teaspoons of sugar. There is no real universal formula for converting grams to teaspoons that will work for all ingredients. This is because grams measure weight and teaspoons measure volume. A teaspoon of sugar weight 4.2 grams while a teaspoon of salt weighs six grams. A teaspoon of dried parsley only weighs 0.5 gram. Austin Fitness Center: South Austin's Gym. 8-29-2009

Sodium is a mineral and an essential nutrient that helps to maintain blood volume, regulate the balance of water in the cells, and keep nerves functioning. The kidneys control sodium balance by increasing or decreasing sodium in the urine. One teaspoon of salt contains about 2,300 milligrams of sodium, more than four times the amount the body requires per day. Most Americans consume far more sodium than their bodies need. Many foods contain sodium naturally, and it is commonly added to foods during preparation or processing or as a flavoring agent. Sodium is also found in drinking water, prescription drugs, and over-the-counter medications. Austin Fitness Center: South Austin's Gym: 9-03-2009

Here's another myth that needs debunking. We hear from many different sources, including Wikipedia and the City of Austin's web page that our great resource, Barton Springs is a steady 68 degrees year round. Well, it's not. The temperature varies slightly, depending on time of year and discharge volume. Mostly, it depends on what season rains fall. Lately, the pool's temperature at its coldest point, near the spring's source, has hovered near 71 degrees. Closer to the surface and in shallower parts of the pool, it's even warmer. Barton Springs is fed by a karst aquifer, and rain that falls in its recharge zone moves rapidly to the springs. When it rains during the winter, water entering the aquifer is already chilly, about 50 or 55 degrees, thus making the water that emerges from the springs cooler. If rain falls and creeks flow in the summer, the water soaks in at a much warmer temperature, and the spring's flow is warmer.The city has been collecting data at the pool since 1978, and sensors in the main springs in a cave below the diving pit have been recording temperature readings every 15 minutes since 2003. Other than a drop of a few tenths of a degree last spring, the water has been coming out at a near constant 70.9 degrees for more than a year. The pool does occasionally get colder, however. During the first half of 2007 the temperature stayed between 67 and 69 degrees. It gets warmer, too. In the summer of 2004, water flowed out of the springs at 72.1 degrees. Does any of this really matter? No. It's a great resource for exercise and relaxation that can be enjoyed almost year round. Austin Fitness Center: South Austin's Gym. 9-07-2009

When comes to its nutritional elements, a large banana of about eight or nine inches long consists of about 600 mg of potassium, four grams of fiber, and two grams of protein, apart from a range of other essentials including vitamins, Thiamine, Riboflavin, and folic acid. Here's the nutrition breakdown . * Water - 74.91 grams * Protein - 1.09 grams * Ash - 0.82 grams * Dietary Fiber - 2.6 grams * Fat - 0.33 grams * Carbohydrate - 22.84 grams * Sugar - 12.23 grams * Why are bananas so healthy? * Effective to combat anemia – Since it contains high content of iron, eating bananas is a great way to enhance the hemoglobin function of your body. * Improved Eyesight – According to some relevant studies, a person eating three bananas a day has less chance to develop the ARMD (Age Related Macular Degeneration). * Healthy Kidney – Certain studies reveal that intake of fresh whole vegetables and fruits, particularly bananas, is a great way to minimize the chances of developing cancer affecting kidneys. It is estimated that a person eating five or seven bananas a week can reduce the risk of developing kidney cancer by 40%. This is due to its rich content of an element, namely, antioxidant phenolic compounds. * Heartburn – Due to its natural antacid properties that provide soothing relief, intake of bananas is regarded as a remedy for heartburn. * Ulcers – Bananas hold the distinction of being the only raw fruit that could be consumed even in over-chronicle situations. Further, it contains in it properties to minimize acidity as well as irritation. Bananas have the capability for cell stimulation in order to form a thick mucus, which in turn can safeguard you against acidic. In addition, it consists of an element, namely, protease inhibitors, which enable to reduce bacteria that have been regarded as a prime cause for ulcers. * Stress Relief – Eating bananas is considered a great way to relieve stress, as they are rich in potassium, which in turn has properties in it to control the heart beat and maintain the water balance of your body. * Normalize Blood Pressure – Since they are rich in potassium and low in sodium, bananas boasts of an ideal ration in order to prevent high blood pressure. This in turn is beneficial to minimize the chances of stroke. * Enhanced Nerve Functions – Due to its high content of Vitamin B, intake of bananas aids for enhanced nerve functions. * Healthy Bones – Bananas have a high content of fructooligosaccharide – an element that aids for the growth of probiotic – a kind of healthy bacteria - in the colon, which in turn produces essential vitamins as well as digestive enzymes that not only helps for the easy absorption of nutrients such as calcium but also safeguard your body against harmful microorganisms. * Constipation – Since it has a rich source of soluble dietary fiber, it helps for normal bowel functions. * Reduces depression – A specialty of bananas is that it comes with an element known as tryptophan – a kind of amino acid that can be transformed into serotonin, which in turn has properties to improve your mood. All that for a pretty low price and considering the year round availability, it's a winner. Austin Fitness Center: South Austin's Gym. 9-10-2009

Being heavy is bad for your health in so many ways and it seems researchers are always discovering a new way in which it's harmful to your health. Results of a new study show that adult weight gain can increase the risk of prostate cancer in men. Prostate cancer is one of the slower progressing forms of cancer, that men are at risk for as they age. The study, performed by researchers from the University of Hawaii shows that men who gain significant amounts of weight as young adults are at risk of developing the disease when they become older. The researchers noted that men who put on weight during adulthood were at increased risk of developing prostate cancer. They also noted that a person’s ethnicity also appeared to play a role in whether or not they were at risk of developing the disease. Japanese men were found to be at a slightly reduced risk of developing prostate cancer, even if they gained weight during adulthood. For black men, the study found that they were at risk of developing a less serious form of the disease than white men, despite the weight factor. Austin Fitness Center: South Austin's Gym: 9-14-2009

The FDA announced an investigation into reports of liver problems thought to be related to an over-the-counter weight loss pill, Alli, and the prescription version, Xenical. This came after the agency received information on 32 cases of serious liver injury, including six cases of liver failure, in those using either product, which contain different doses of the drug orlistat. The FDA hasn't determined yet whether these liver problems are related to orlistat since overweight individuals—who are most likely to use these drugs—tend to have a higher risk of developing liver failure because of a condition called nonalcoholic fatty liver disease. The agency is not putting a warning label on these drugs and hasn't advised doctors to change their prescribing practices. Still, the FDA is telling folks to see a doctor if they're experiencing signs of liver problems like jaundice (yellowing of the skin or whites of the eyes), brown urine, weakness, or abdominal pain. There are no easy solutions and quick fixes. You want to lose weight and get in better shape? You're going to have to work for it and that means consistent exercise, proper hydration, and proper nutrition. Austin Fitness Center: South Austin's Gym. 9-17-2009

The statins are the most widely used, and also the most powerful medications for lowering LDL cholesterol. Numerous large, randomized, double-blind, placebo-controlled, , clinical trials (controlled trials) have shown that statins reduce heart attacks (and strokes) and improve survival. Statins are well tolerated with low side effect rates when used long term. Statins not only lower blood LDL cholesterol levels, they also modestly increase HDL cholesterol levels and modestly decrease triglyceride levels. The statins that are now on pharmacy shelves in the U.S. (putting the generic name first followed by the brand name in parentheses) are: * rosuvastatin ( Crestor) * fluvastatin sodium (Lescol) made by Novartis * atorvastatin calcium (Lipitor) made by Parke-Davis and Pfizer * lovastatin (Mevacor) made by Merck * pravastatin sodium (Pravachol) made by Bristol-Myers Squibb * simvastatin (Zocor) made by Merck Studies have consistently shown that lowering LDL cholesterol with diet and statins reduces the risk of a second heart attack. The prevention of recurrent heart attacks in patients who have already suffered a heart attack is called secondary prevention. Studies have also demonstrated that reducing LDL cholesterol with lifestyle changes and statins reduces the risk of having the first heart attack. Austin Fitness Center: A South Austin Gym. 9-20-2009

There is little proof that the antibacterial soap you buy at the drug store actually kills the most-dreaded microbes: S. aureus (staph) and E. coli. Plus, living in a disinfected bubble can actually be bad for your health and the environment. Many experts believe that too much sanitization weakens the immune system and may create lethal superbugs that are antibiotic resistant. If that's not enough, the bacteria-killing chemicals go down the drain and into our waterways, harming wildlife and potentially ending up back in our bodies where they can present health risks. Although you have likely heard at least some of this before, you probably still reach for the antibacterial soap to clean your bathroom and wash your hands. The psychological draw is undeniable. In fact, scientists' warnings have not dampened the burgeoning market. Antibacterial products are a one billion dollar industry and make up nearly 80 percent of all liquid soaps. In 2003, there were fewer than 200 antibacterial products on the market; currently there are over 3,000. The biggest--and most publicized--concern is whether antibacterial products, like the overuse of antibiotics, will eventually create more of the untreatable bacteria we fear. By creating a hostile environment, antibacterial agents promote strains of bacteria with certain mutations that allow them to survive. These superbugs are also more likely to be immune to antibiotics. The most commonly used antimicrobial in soaps--triclosa--has already shown resistance to S. aureous. Still, the most important piece of information when you are staring at an aisle full of cleansers is whether or not the antibacterial soaps fulfill their promise. According to the Food and Drug Administration and the American Medical Association, they are no more effective at preventing infections than regular soap. The bacteria-killing chemicals in common over-the-counter soaps are too diluted to kill the heartier microbes that pose the most threat to humans; they do not present any advantage over using regular soap. Plus, the average person is a lazy hand washer. Most of us wash our hands for less than ten seconds--five seconds is the norm--which gives the toxins little chance to bind to the bacteria and do their job. In one study, a standard strain of E. coli had to be bathed in store-bought antibacterial soap for a minimum of two hours before being killed. Mutated strains survived for twice as long. So, these antibacterial agents, having failed at their mission, are then washed down the drain where they go on to cause serious environmental problems. Even after water purification, a large percentage of the toxins remain, entering our waterways and our bodies. A 2007 study detected triclosan in seventeen of twenty-one people. The chemicals were found in blood samples, urine, and breast milk. While it's not yet clear that these chemicals negatively impact humans, animal studies show that triclocarban interferes with rat reproduction and triclosan triggers tadpoles to mature into frogs at a much more rapid rate. Because of their unknown effects in humans, many scientists advise against taking the risk. There is also evidence that when triclosan is mixed with chlorine--even the low levels common in drinking water--it creates a toxin that has been identified as a probable carcinogen. While the research on the negative effects of antibacterial soaps is far from definitive, the evidence that they are no better at preventing illness than regular soap is. So why use them? It doesn't mean giving up on hygiene. Don't stop washing your hands--or start eating off the floor, for that matter. Buy a regular bar or hand soap that doesn't contain unnecessary chemicals or look for brands with natural ingredients. And when you are washing your hands with your non-antibacterial soap, do it right. Lather up for ten seconds and rub hard. Exfoliation is the best way to rid your skin of bacteria. Most importantly, until more is known about antimicrobial