warm regards - Richard

Running Shoes by StacyWhite from Flckr

This is the week where most people abandon their New Years Resolutions... So I thought this should be the week where I start mine. This is my NYR - I'm going to make a post here every week! Let me know if there is something of interest you want researched or questions answered.

THE CHALLENGE 

Aye - it was starting from the beginning of the year but now's fine too!

For every day of the year you do a press-up, a jack-knife / V-up and a Kettlebell swing.

January 1st = 1 of each

Jan 25th = 25 of each

Today = Feb 4th = 35 of each :-)

You can do all three, two or just the press-up. & girlie press-ups are ok too. 

You can do them consecutively - but it's not compulsory as long as you do the "number" in the course of the day. That means you'll be doing 366 by the end of the year! & believe me you'll see an enormous difference in your body and a significant increase in your strength. 

Naturally - you can start today & call that day 1 = 1 of each 

have fun! Richard 

Just to let you know Kettlebells are no longer happening at Body & Motion. My apologies to those of you who have been going on a regular basis. Its not my decision & I don't know why - but hey... that's life.

I'm happy to start up a class in the park - so just send me an Email / txt & we'll organise.

Rich

If you do nothing for your post-exercise nutrition you may be wasting as much as 50% of your effort in the gym.

Immediately after a workout, the body has an enhanced ability to utilise the macronutrients such as carbohydrates and protein (your body's main building blocks) in order to rebuild and recover from exercise.

Post exercise nutrition helps you to recover and gain muscle faster and its keeps your body fueled in such a way that you actually lose fat at a faster rate.Blender by Joan Fabrégat / Flickr

But what happens if you don't eat immediately following a workout?

If you don’t provide your body with enough calories after your workout, your body breaks down muscle tissue in the ‘undamaged’ areas of your body to get the raw materials to repair the areas you just worked on.  Your body will literally catabolise your lean muscle tissues for nutrients (including the tissue in vital organs like the heart). Over time, this will result in a loss of muscle from your whole body. What’s possibly worse is that your body will not break down your stored fat, as its much easier to breakdown that muscle for fuel instead.

 So should I just eat protein, or Carbohydrates too?

A mix of protein and carbohydrates is best. Ideally you should have a decent post-workout meal within 30 to 60 minutes of your workout. This gives the body sufficient time to recover from the ‘stress’ of the workout but still be ‘primed’ to optimise the nutrition intake. 

This is what I personally follow. If its an after breakfast or lunch work out I’ll normally have some kind of shake / smoothie. (Banana, blueberries, protein powder, yoghurt (unsweetened) milk and occasionally an egg if I want a richer taste. 

The only difference comes if I have an intense ‘weights’ workout, then I take on board some protein within 15-30 minutes of completion. The easiest way is in the form of a protein powder ‘shake’ (whey is an excellent choice), though a food source such as milk or yoghurt will do. I don’t personally take protein just before a work out as it sits in my stomach and sometimes feels uncomfortable & can cause bloating. I will then follow this up with an ‘ordinary’ meal of some sort about an hour after the workout.

Don’t forget the carbohydrates as they help the body refuel and your body is most efficient at rebuilding its carbohydrate stores just after a workout. If you’re not keen on taking on a lot of carbs in the evening then you can use ‘slower’ carbs like beans or lentils.

If you're looking to get as much from your workouts as you possibly can, post-workout nutrition is critical. By supplying an ample amount of raw materials right after you're done, you will be preventing the body from breaking itself down in order to recover. This means more results from the effort you put into your workouts and we all love that. 

Feel free to comment or ask questions

Rich

Bent woman by Wonderlane on Flickr

Your knees shriek as you walk upstairs and hands hurt when opening a jar? Is it just age or arthritis?

Stiff joints could mean that osteoarthritis, the most common form of arthritis, is sneaking up on you. The disorder occurs when cartilage in your joints starts to wear out.

Osteoarthritis generally strikes people, particularly women, after age 40. For women, a child bearing physiology, genes and hormones are partly to blame. Injuries from sports, overuse of the joints and obesity can exacerbate it.

Fortunately, some simple steps can halt its progression. Here are the best things to do and to avoid from the top rheumatologists.

What to do

Know your DNA.

“Osteoarthritis has a genetic component,” says rheumatologist Nathan Wei, M.D., director of the Arthritis and Osteoarthritis Treatment Center of Maryland. “If your mom and dad have it, odds are good that you’ll have it too.”  Hand arthritis, for example, is commonly an inherited disorder.

A physician may also take fluid from fluid-filled sacks (bursa) between the joints to rule out other conditions, such as infection or gout. Once you confirm osteoarthritis, you can take steps to care for your joints.

Change your diet.

The right diet can keep your joints in top form as you age.

“Add more sulfur-containing food – like asparagus, eggs and garlic – to your plate,” says internist Rashmi Gulati, M.D., medical director of Patient’s Medical in New York City.

“[They] help repair and rebuild bone, cartilage and connective tissue, and aid in calcium absorption.”

Plenty of whole foods, such as vitamin K-rich leafy greens, have natural anti-inflammatory properties.

Vitamin K helps prevent inflammation, Gulati says, which is crucial because the breakdown of bone and cartilage — and the friction between the bones at the joint — which trigger irritation.

Many spices also tame the irritation, so get into oregano, turmeric, rosemary, garlic and ginger.

Also, a half-cup of fresh pineapple daily. It contains bromelain, an inflammation-fighting enzyme. Unfortunately, the canned and frozen varieties don’t have it, she says.

Gulati also recommends dark berries (blueberries) and red vegetables (red peppers), which contain potent antioxidants that decrease inflammation.

And make sure your diet contains "6- to 8-ounce servings of small [oily] fish — sardines, anchovies or tilapia — five times a week.” These fish contain omega-3 fatty acids, powerful anti-inflammatories.

And if the thought of all that seafood makes you gag, then take omega-3 supplements, of course following dosage recommendations on the bottle.

But skimp on fruits and vegetables, such as eggplants, white potatoes and tomatoes, which contain solanine, a bitter poisonous compound.

“Solanine interferes with enzymes in the muscles, causing pain and discomfort,” Gulati says.

Exercise.

Do low-impact exercise like cycling (Kettlebells) or elliptical training regularly, Wei says. Keeping muscles around the joints strong and flexible prevents pain.

He recommends using stationary exercise machines, which reduce wear and tear on your joints.

Walking outdoors is great too, he says, “as long as you wear well-cushioned shoes and walk on soft surfaces like grass or dirt.”

If you work in front of a computer all day, get up, move around and stretch throughout the day. Sitting still only exacerbates stiffness and pain.

And don’t forget to stretch - stretching trains tendons and ligaments to support your joints, Wei says.

Strengthen.

Knee osteoarthritis is common, but strengthening quadriceps muscles at the front of the thigh helps stabilize your knee and prevent osteoarthritis — or at least keeps it from getting worse. 

“It’s as easy as leg lifts,” says rheumatologist Frank Arnett, Jr., M.D., a professor at the University of Texas Medical School in Houston.

A small 2001 Tufts University study of 46 people with knee osteoarthritis found that people in a four-month strength-training program had a 71% improvement in knee strength and a 36% improvement in pain.

Consider glucosamine-chondroitin.

Glucosamine — a derivative of glucose — is one of the building blocks of new cartilage. Chondroitin is a carbohydrate that slows the breakdown of cartilage. Together, they may help your osteoarthritis.

The largest study on the use of glucosamine and chondroitin supplements, the 2006 Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT), looked at 1,583 patients with knee pain caused by osteoarthritis.

Researchers found that the drugs together weren’t much more effective than placebos in stopping cartilage deterioration, but they helped relieve moderate to severe knee pain. Despite the results, Wei remains a believer and user.

“A number of European human studies have shown they work,” he says. “I take them and when I go off them, I notice it.”

Soak in Epsom salts.

“Epsom salt baths relax the muscles that cramp up with inflammation,” Gulati says.

It's a combination of sulfates and magnesium. The minerals, which are essential for healthy bones and joints, are absorbed into the body through the skin.

“Put 150g of salts in a warm water bath and soak for 10-15 minutes,” Gulati says.

Get outdoors.

Sunshine stimulates vitamin D production in the body, essential for proper bone formation.

You can also get your daily dose of vitamin D through foods, including fortified milk, salmon, sardines and eggs. Or, take a supplement.

What to Avoid

Don’t gain weight.  

Obesity and joint pain are constant companions.

“If you are overweight or obese, it is nearly impossible to avoid inflamed joints in your feet, legs, pelvis or lower spine,” says physical therapist Matthew Goodemote, MPT, founder of Community Physical Therapy & Wellness in Gloversville, N.Y.

Get out and exercise, even if you only walk around the block. Every little step helps you lose weight and ward off joint pain.

Don't smoke.

“Smoking damages joints,” Gulati says. Tobacco’s toxins also stress connective tissue, which leads to more problems.

In a 2007 Mayo Clinic study of men with knee osteoarthritis, smokers were twice as likely to lose significant amounts of cartilage than nonsmokers.

The researchers believe that smoking slows cartilage cell production and raises the levels of blood toxins, which leads to cartilage loss. Smoking also increases carbon monoxide levels in the blood, which could indirectly affect cartilage repair.

Avoid overuse of painkillers.

Anti-inflammatories, such as ibuprofen (Advil) or naproxen (Aleve), should be used in moderation for pain; overuse leads to other medical trouble, Gulati says.

Among the risks: high blood pressure, stomach upset and injury and heart and breathing problems.

blessings - Rich

1000 Awesome things by Neil Pasricha

After Neil’s marriage broke down & his best friend committed suicide within a month, he started 1000awesomethings.com to find meaning in small things in life. This video is his story of Attitude, Awareness & Authenticity. What are you going to do with the rest of your time on Earth?

Here's the latest Vid - 3 exercises

Number 8 to high 5

Double swing, catch squat.

& everyone's favourite :-) single burpee, high catch

Enjoy!

Richard

Since starting Personal Training, I've shared this with quite a few people, so I thought I may as well put it up here. I trust it is as successful for you as it has been for me. 

Blessings Rich