The Challenge For A Healthy 2012…And Beyond!
The Challenge For A Healthy 2012…
To kick off the New Year I thought about what better way to start than to start the year off right with the proper nutrition. Being a personal trainer here in Orange County I am always asked about what to eat. Fitness is not just about working out. So many factors come into play regarding proper health. Nutrition & diet is a HUGE part of it.
So many of my clients here in Orange County have struggled with what to eat over the years that I’m going to make it REALLY simple. I’m reducing all of our diets…yes, I am doing this as well…to the bare minimum – To the macro and micronutrients that we need to survive and operate at our peak level, and nothing else.
Paul Chek talks about the 3 choices we always make: the optimal, the suboptimal, and the indifferent.
-The optimal always produces the best outcome for everyone involved.
-Suboptimal often produce what we want, but create friction in relationships with others. They cause pain, but they are still useful choices because they produce life experience, which is necessary if we are to evolve.
-The indifferent choice is choosing to do nothing. It is almost always the worst decision we can make because it halts our own self-evolution.
So for the month of January I am choosing to only eat meats, eggs, above ground vegetables, olive oil, coconut oil & avocado. Organic is preferred and HIGHLY recommended. Veggies served raw are also HIGHLY recommended (although I’m sure I’ll cook some as well).
Many people call this the “Paleolithic diet” as it is the way our prehistoric ancestors ate. It basically is the scientific way we are supposed to eat for the peak performance of our bodies. We weren’t meant to eat sugar, gluten, alcohol and the like.
The results you will experience will be greater than you expected. How you will feel and the energy you will have will be off the charts. What we are doing is eliminating all of the common food allergies and detoxifying our bodies by focusing on what it REALLY needs and not filling our bodies with things that harm it. No gluten. No grain. No soy. No dairy. No caffeine. No alcohol. No corn.
Science has taught us that it is not fat that causes us to get fatter. It is carbohydrates. Insulin is the hormone that causes fat to stay on our body. I wish all personal trainers taught this belief. They do not. Many health professionals (personal trainers, strength coaches, nutritionists, dieticians, weight loss experts, etc) teach the “calories in vs. calories out” mantra. That if you burn more calories than you consume you will lose weight. Science tells us that this is simply not true.
***Do NOT count calories.
This month long diet will eliminate carbohydrates (except for the fibrous type found in some above ground veggies). Some people may feel a loss of energy for a week or so. Fear not. This will go away and your energy levels will rebound even higher than before you started this diet challenge.
***I have done this challenge in the past and people have had some questions. So to clear up some things that ARE acceptable:
Butter-I recommend and use KerryGold. They use
dairy from grass fed cows. Do NOT use margarine.
Raw nuts- these are encouraged as a snack.
Salt/Pepper-used in moderation are ok. I only recommend Himalayan or celtic sea salt, NO table salt should be used.
Just try it…
If you’ve been struggling with getting rid of fat what is it that is keeping the fat on? Whatever you are doing it isn’t working. It’s time to try an alternative method to fat loss. What’s the worst that could happen? The science has shown that eating a paleo style diet will cause the fat to melt off. It is simply the right way to eat.
I challenge everyone reading this blog post to participate with me and see how great your body can look AND feel in just 30 days. But I’m guessing that after the 30 days are up you will want to continue to eat this way because of what great strides you have made in your health. If you want to eat any of the “banned substances” after 30 (or more) days then we’ll reintroduce ONE AT A TIME to see if you are intolerant to it AS WELL AS show you how your body reacts to it. Right now you can’t tell how it reacts because it’s been desensitized over the years.
Your gut wall will be in better shape making food more digestible by the body. You won’t experience dips in your energy (like after lunch) as often.
Your sense of smell and taste could even improve!
The two other things that are necessary that I’ve preached since day one are:
1. Drink 1/2 your bodyweight in ounces of water per day! (So if you’re 150lbs you drink 75oz/day) Drink more on days you work out.
2. Be in bed AND ASLEEP by 10:30pm. NO EXCEPTIONS. This will allow proper rest for the muscles (the most metabolically active organ in the body) and reduce stress-inducing hormones like cortisol (promotes belly fat) and raise stress relieving hormones like melatonin.
Please pass this blog along to anyone who you think would want to join us…
Let’s all get lean, healthy and strong in 2012 and let’s do it together!!
What is the role of the government in educating its citizens about an unhealthy diet?
The government and the U.S. Department of Health and Human Services created the Healthy People 2010, which is “a broad collaborative effort that includes scientific expertise from the government, academia, and the private sector” creating a set of disease prevention and health promotion objectives for America. This is a great step by the government to educate the citizens and set guidelines for getting the American population on a healthy path.
On the Center for Individual Freedom website, in a hearing in the House Government Reform Committee a report was given about the “Supersizing of America.” In this hearing, some liberal interest groups such as the Center for Science in the Public Interest were mentioned for supporting the use of the Centers for Disease Control and Prevention to increase federal regulation on our food choices. This is based on the belief that Americans cannot make responsible choices about what to eat and drink. The same interest groups have been pushing for legislation for a new federal tax on junk foods, sodas, and snacks calling it the “Twinkie Tax.” The government has already been regulating foods in schools. For example, the types of foods in the vending machines have changed over the past few years, from candy and soda to crackers and juice.
I’m not sure if anyone noticed but if you walk into a chain restaurant in California these days and look at the menu, you will see the calorie amounts for the items listed. Calories and other nutritional information have been out in some form, like brochures, but as of January of this year, many restaurants are required to display calories alongside items on the menu.Listing calories on menus is intended to help consumers make more informed and healthier food choices when they dine out. But recent studies show that may not be the case. A yearlong study published in the American Journal of Preventive Medicine, found customers’ orders were unaffected by menu labeling.
What kind of food choices are you making?? What kind of example are you setting for your kids??
www.cfif.org/htdocs/legislative_issues/state_issues/supersizing_america.htm
http://californiawatch.org/dailyreport/menus-list-calories-californians-may-not-be-counting-8360
Reawaken Your Rhomboids!
Many many many people have over-developed front deltoid muscles because it is almost always recruited in the majority of chest, triceps, and back exercises. And an over-developed front delt can result in chronic rotator cuff pain and that all-too-common protracted (forward extension), “hunched-over” look.
Secondly, the massive amount of horizontal pressing movements that most people do (think bench press), and the avoidance of horizontal rowing, has turned us into athletes with shoulders rolled forward, necks always craned ahead, and shallow chests.
So basically, with overdeveloped pecs and delts and weak back muscles, you look like a hunch back. Your chest is sunken. You’ve got the “grandpa hunch” going. You may say that you do rows! but sadly most people do not row in a way that targets the right muscles and is dynamic enough to fix your problem.
A typical workout ignores the rhomboids. Developing this muscle in the middle of your upper back will balance your workout and help you stand taller. Moreover, most guys struggling to gain lean body mass also seem to have posture issues that lead to soft issue issues that lead to long-term issues.
Your upper back muscles mostly consist of the latissimus dorsi (the lats), the rhomboids and the trapezius (traps). Aside from providing stability to your spine, the upper back muscles are also prominently used during any sort of pulling motion as in rowing or the tug-o-war game at field day.
To learn more about your upper back muscles check out this website: Upper Back Muscles
To Reawaken Your Rhomboids, look at this website for a few exercises that will target the rhomboids and teach you how to row correctly.
Healthy Fat loss – The Scientific Way
The Challenge…
A Quick Thought About Drinking Water
The magic potion for losing that excess body fat is all around you! If you eat right and exercise at the intensity, frequency and duration proper for you, but still can’t get rid of a little paunch here and there, you’re probably just not drinking enough water. Most people do not drink enough water and most people are carrying around a few more pounds than they would if they drank enough water throughout the day.
One recent finding that caffeine increases the body’s fat-burning potential has many people loading up on coffee before going to the gym. This finding may hold some degree of truth in it, but caffeine is, in essence, a diuretic, and diuretics dehydrate the body. Caffeine may increase the heart rate, causing a few more calories to be burned, but this is at the expense of the muscles, which need water to function properly. This isn’t doing your heart any favors, either. It’s already working hard enough during your workout. Never mix caffeine and exercise. In fact, your best bet is to stay away from caffeine all together. It’s a big bully that pushes your friend water out of your system. Not to mention it affects cortisol levels which, when elevated, can lead to excess belly fat!
Eight glasses a day? Are you kidding?! It really isn’t that much. I personally challenged myself to carry around a water bottle to class, to work, etc, and it was not difficult to drink 5 12-ounce water bottles in the day. This is okay if you’re 120lbs. Why?? Because as a general rule of thumb you NEED TO drink half of your bodyweight in ounces of water per day.
Yes, that much.
So if you weigh 150lbs, you should be drinking 75oz per day. 200lbs – 100 oz. You get the idea. You also need to increase your intake if you live in a hot climate and/or on days you exercise.
When you drink enough water throughout the day, you will very quickly notice a decrease in your appetite. If you are serious about becoming leaner and healthier, drinking water is an absolute must.
And don’t drink out of plastic. I know I know, It’s easy to grab a bottle and go…but DON’T DO IT! Invest in a metal or glass water bottle to keep at your desk, with you in the car, or wherever you spend your time during the day.
A Really Cool (and difficult) Turkish Get-Up
I thought it would be fun to show all of you a “show-off” move I did a few months back while training with some other personal trainer friends from my old gym. Showing off happens sometimes when we get together and lift weights…and since I LOVE turkish get-ups I figured I’d show them a really cool version I can do.
You exercise or kettlebell fanatics may enjoy it…
Healthy Eating? It’s a Must!
We have another GREAT blog post this week by Randi Spence. A fantastic college basketball player and physical therapy student, Randi loves to learn and to share her knowledge with other people. One of her goals is to open her own Physical Therapy Facility upon graduation where she can help people become physically free! Without any further ado, Randi Spence:
Why is eating healthy so important?
How much food should you eat and how much is too much?
The saying goes, “You are what you eat,” so it is important to eat healthy because what you eat is the fuel that runs your body and gives you energy throughout the day. Maintaining a healthy diet can increase longevity of life and combat diseases. Some diseases are genetic and you can’t do much about it but other diseases like diabetes and heart disease may be prevented with proper diet.
Having healthy eating habits is also important for children and teens for growth and development.
People today eat way more than they use to and way more than they should. Our food industry has also been “vandalized” by too many companies looking to increase their revenue so they make our food more cheaply. Less quality ingredients, more preservatives and fillers make for cheaper food – but also food of a lower caliber.
Some things to keep in mind when grocery shopping. (And Phil or I can give you reasons why we believe these statements should be followed by all if you leave a comment or email us at phil@newportfit4life.com):
*Buy organic
*Eat organic, free range, grass fed meat
*Eat less carbohydrates
*Think paleolithic or “caveman” diet: mostly flesh & fibrous vegetables
*Drink half of your body weight in ounces of (filtered) water per day
That means they are taking in more calories than they can burn. The amount people should eat may vary based on age, gender, and activity level. It varies between people because different people have different needs and goals. As an athlete or an active person, you should eat around 2000 calories a day. If you are not active then this would be too much. A good rule to go by would be to eat the same amount of calories you burn off to maintain the same weight.
What are some healthy eating habits?
Don’t skip breakfast. A healthy breakfast can jumpstart your metabolism, then eating small, healthy meals throughout the day rather than the standard three large meals will keep your energy up and your metabolism going.
Another good habit is to check the nutrition labels on the products you purchase and when you are cooking. Pay close attention the serving size and monitor how much you are eating.
Lastly, keep it simple. Instead of being concerned about counting your calories or measuring out portions, think of your diet in terms of color and variety. Focus on finding foods that you love and easy recipes with a few ingredients. Changing your diet is not an overnight task. Take small steps, like adding a salad to your diet, and as your small changes become habit, continue to add more healthy choices.
Written by: Randi Spence
The History Behind The Kettlebell
This blog was written by Randi Spence. She is a senior college basketball player studying physical therapy. She has a very good knowledge of the human body and has graciously written several blogs that will be posted in the coming weeks….
Vodka at night, Pickle juice in the morning to cure the hangover. Then throwing some kettlebells around between this hangover and the next one. A Russian’s day well spent. The ‘kettlebell’ is a cast iron weight in the shape of a basketball with a suitcase handle attached. It is an old Russian toy.
Soviet science discovered what many have known for generations: repetition kettlebell lifting is one of the best tools for full body physical fitness development. Voropayev (1983) tested two groups of subjects in pull-ups, standing broad jump, 100 meter sprint and a 1k run. The control group followed a typical physical training program emphasizing the above exercises. The experimental group lifted kettlebells. In spite of the lack of practice on the tested drills, the kettlebell group still showed better scores at every exercise.
Exercising with the kettlebell can help melt fat away. If you are overweight, you will lose weight, and if you are already skinny you will get build lean muscle. The Russian kettlebell is a powerful tool for fixing your body composition, whichever way is needed. Kettlebells can be dangerous. Living here in Orange County you need to make sure you are working with a fitness instructor who is knowledgeable with kettlebells. Phil Gephart is certified in kettlebells. And, like I said before, because they are so versatile, he uses them with almost all of his clients. The exercise selection and intensity depends on the clients goals.
“Kettlebells are like weightlifting times ten,” stated Olympic Silver Medalist in Greco-Roman Wrestling Dennis Koslowski, D.C., RKC.
Written by: Randi Spence
Kettlebells, Anyone?!?!
http://www.acefitness.org/getfit/studies/kettlebells012010.pdf
Golf, anyone???
Hi everyone! I hope February has been a great month for you so far. Dr. John DeWitt has graciously offered up another great post for this blog. Since he works with a lot of golfers he thought golf correction would be a great topic for this post.
If you are a golfer or know a golfer, read on, pass it along and enjoy!!!
Improving your golf game by addressing 4 common problems
By Dr. John DeWitt DC
Golf Injury Certified, Advanced Sports Nutrition Specialist
“Coming over the Top”
How many golfers do you know that top the ball? This problem is often believed to be caused by not keeping the head down during the swing. What causes the head to lift prematurely? It may be an anxious golfer eager to see his shot or it may be something else. Adductors muscles in the legs are activated during the transition of weight transfer from the top of the backswing to the start of the downswing. These help pull the hips through while the upper body follows behind. Tight adductors will cause the golfer to be unable to pull his hips through and force the swing around prematurely which results in “topping the ball”.
“The Slice”
One of the most common problems in golf is the slice. Golf Pros often point out that the back foot should be perpendicular to the plane line of the ball. An “open stance” causes the club head to stay open on contact leading to the shot going right of target. Sometimes golfers aren’t able to comfortably keep their foot in the correct orientation due to tight external hip rotators.
“Narrow Swing Arc”
Almost all golfers want more power and distance in their drives. They mistakenly believe that swinging harder at the ball will achieve this. The actual power of a golf swing comes from the physics of it. This involves lever arms and swing arcs. A golfer with a wide swing arc doesn’t have to swing hard because of the longer lever involved. A nice smooth stroke with the proper arc width will actually cause the club head to move at a higher velocity than a “muscled” swing with less accuracy. Narrow swing arcs are most commonly caused by shoulder tightness leading to the forward elbow bending which narrows the swing arc. The four muscles of the rotator cuff (Supraspinatus, Infraspinatus, Teres Minor and Subscapularis) must all be working in conjunction with each other for a wide swing arc to be possible.
“Inconsistent Spine Angle”
The angle of the spine at address should remain constant throughout the stroke. Lack of flexibility will cause this to be impossible. The spine itself must be flexible to allow the rotation, extension and flexion necessary to maintain the spine angle. Even the muscles of the lower leg (calves and soleus) must be flexible in order to allow the spine angle to remain constant.
