Life and Fitness Coach

Be smart: Keep on running

We all know that running makes you fitter and healthier. Now comes evidence that running makes you smarter.

Research from Harvard Medical School has shown that running increases the flow of blood to the part of the brain that is responsible for memory and learning.

Running for fitness also helps boost the production of new brain cells, researchers found.

Here are some more benefits to pounding the pavement or clocking time on the treadmill:

• Running activates the part of the brain responsible for lifting mood, according to research from Yale University. Running causes a surge of activity in two areas of the brain that are behind the intense euphoria, typically associated with falling in love or listening to uplifting music, according to a German study. 
• Research at Nottingham Trent University, U.K., found that perceived levels of anger, confusion and tension are markedly lower after 20 minutes of intense running.
• The Mental Health Foundation recommends running as a way to improve confidence by forcing individuals to set goals that, when achieved, boost self-confidence, creating a positive cycle. 
• Running can increase the production of hormones, specifically testosterone, which helps fire up libido. Regular jogging will also improve circulation, which can help prevent erectile dysfunction. 

Water for fitness: don't drown!

We still hear "Drink eight glasses of water a day." I have never agreed with this blanket statement.

 If you are 100 pounds it’s probable that you won’t need as much water as someone who weighs 200.

 What I recommend is drink until you’re no longer thirsty and then, only if you wish, just a sip or two more. 

When you do drink, drink between meals, not with the food. Drinking with meals dilutes your digestive juices and therefore slows down your metabolism. Also remember that most foods, especially fresh fruits and vegetables contain a surprisingly high amount of water. 

The time to drink lots of water is when you’re working out and especially if you’re working out in the heat of the sun.

If you’re an athlete playing a high-power outdoor sport such as soccer, volleyball and tennis, it’s vitally important to stay hydrated.

 A study at Chicago State University showed that dehydration while playing power sports decreased upper body power by 7 percent and lower body by 19 percent. The test subjects felt their fatigue levels were 70 percent greater than when they were normally hydrated.

Dear diary: I lost weight, again!

With my many years of experience in the fitness industry I have found one of the most powerful tools is keeping a food log. I'm pleased to say this has now been confirmed by a recent study.

Researchers found that keeping a food diary -- a detailed account of what you eat and drink -- is an extremely powerful tool in helping people lose weight.

The study tracked 1,685 middle-aged men and women over six months. It found that the people who kept such a diary lost about twice as much weight as those who did not.

"For those who are working on weight loss, just writing down everything you eat and drink is a powerful technique," said Victor Stevens of Kaiser Permanente's Center for Health Research in Portland, Ore. "It helps the participants see where the extra calories are coming from and then develop more specific plans to deal with those situations."

Average weight loss for the study period was about 13 pounds for those who kept a food log (six or seven days a week) compared with 9 pounds for those who did not.

My observation over the years shows that writing a regular diary makes people accountable to themselves. The log doesn't have to be a formal thing. Just scribbling it down on a daily basis works jut fine. Emailing their eating and workouts works great too.

Also note that this technique can work for those wishing to gain weight/muscle. My clients who are body building benefit from writing a food diary.

Strapping on those iPods, iPhones

MacWorld took a brief break from Leopards and Jobs and 3Gs to look at some sports cases for the iPod family of portable music devices. 

Good idea. We have a young friend who banished his nano from the gym last month after taking a backwards header on the treadmill. 

Who knows how much MacWorld's supergeeks know about workout gear, but these guys know their iStuff. And they have all of the iPod generations and models on hand for testing.

 Here are the sports cases reviewed by MacWorld, along with excerpts from author Dan Moren's comments.

The Incase Sports Armband for iPod nano. "The Sports Armband (pictured) is one of the more comfortable armbands I’ve used, thanks to the fact that it doesn’t use bulky plastic buckle that can pinch your arm. ... The case’s design lets you access most of your iPod nano’s features." Note: Incase also has a sports case for the iPhone. 

XtremeMac Sportswrap for iPod and iPhone."There’s no reason your iPod touch, iPhone, or iPod classic should be left out of the mix. This neoprene armband fits any of those three devices, securing it to your arm with a Velcro strap. ... A comfortable, well-made armband for those that don’t mind running with their larger iPods." View other XtremeMac Sportwraps.

Griffin Streamline Armband for iPod nano. "Made of a hard but flexible plastic case with a elastic Velcro armband, the Streamline features a transparent-plastic face that shows off your nano to good effect and a neoprene pouch to keep your nano safe. ... A perfectly serviceable case, though it doesn’t stand out." View other Griffin Streamline cases.

NEKFIT iPod Sportband. Constructed of a metal bracket with a pair of plastic arms that kind of resemble the ends of eyeglasses, the nekFIT attaches to any iPod shuffle or nano with a stretchy silicone strap, and then rests on the back of your neck. ... A clever idea, though it’s not for everybody.

Time to feel like a '10'

How do you feel? 

Do you know how it feels to be at a 10, physically, mentally, emotionally?

 Lisa does! 

Lisa showed up recently for her session and Wow! Did she look good! I asked her if she felt as good as she looked and she said yes, she felt wonderful. 

There she was, her skin glowing, her hair shining, the whites of her eyes were W-H-I-T-E and the blue of her eyes were sparkling! She was sharp, witty, present and energized. In short, bright-eyed and bushy tailed!

 Lisa started as my client a few months ago. At that time she was slim, in reasonable shape for a 26-year-old woman, was a little weak with average cardio fitness. 

She had a pervious shoulder injury from playing netball but worst of all she had irritable bowel syndrome (IBS). The doctors, in their wisdom, gave her medication that stopped the bloating but did little else. The only other choice they gave her was "to live with it."

 IBS has several symptoms; pain in the stomach, sometimes diarrhea, sometimes constipation. Bloating is common, as is belching, passing gas, nausea, aches and pains, often in the lower back, tiredness and weakness. 

When I met Lisa I promised we would get the better of this IBS. She was surprisingly open to my promise.

 A lot of people have seen all the experts who not been able to 'fix' the problem and I do understand when they say. "How come a simple personal trainer can help me when all of these highly paid doctors can't?" My answer is, I work holistically and I come forth with 36 years of experience!

 IBS is exacerbated by certain foods eaten in the incorrect combination at the wrong time of day! If you correct the food combining while staying away from the foods that ill affect you … hey, presto! Problem solved! 

Now, the only time Lisa has IBS is when she chooses. She knows if she eats certain foods in the wrong combination with other foods she's gonna have a problem … it's as simple as that. 

Lisa now knows how to feel a 10. Her old 10, she tells me, would have been her current 6. From my observation most people go their whole lives never knowing how it feels to be at a true 10. Most people are living their everyday lives at about a 4 dropping to a 2 at their lowest ebb and raising to a 6 when they're feeling "fantastic." Of course, it varies from person to person as to how to reach a 10 but there are some basic rules:

• Don't eat wheat or products with wheat in them.
• Don't drink cow's milk or eat cow's milk products.
• Don't eat sugar or processed foods.
• Eat lots of fresh fruits and vegetables.
• Exercise regularly but don't over train
• Take vacations often.
• Meditate or take quiet time most days.
• Be love and in love.
• Give to others
• Study life. Read, listen to CDs etc.
• Choose to feel good. Be grateful.
• Drink alcohol sparingly.

Holistic fitness and pain relief

This blog is all about holistic fitness. Training alone will not make you a healthy individual. Nor will nutrition, supplements, meditation, mental balance -- all of these elements need to work together in support of your body and mind.

The blog's web guy Glenn, a longtime L.A. client, is a believer. He recently hooked up with Sherman Oaks chiropractor George Kosmides for a new web site that talks about holistic health as it applies to chiropractic.

The chiropractic center uses "a comprehensive approach to treating weakness in the body by restoring overall health" -- classic holistic philosophy. "Doctor George" (pictured) uses needleless Meridian accupuncture, nutrition testing (whole-food supplements), as well as other holistic treatments for pain relief.

The chiropractic site is worth a read, especially Kosmides' personal story, which tells how he dealt with his own physical pain and was inspired to help others deal with theirs. Good stuff.

A game of Hoops with Wii Fit

The Wii Fit game is pretty much sold out in North America, with copies going for north of $165 from third-party sellers. It was released in April in Europe and in late May in the States.

 Wii Fit uses a balance board that takes into account the user's weight and center of gravity. It's able to guesstimate a BMI and establishes a "fitness age."

 You watch the screen and move along with the onscreen characters, doing exercises such as step aerobics. Workout categories are yoga, strength training, aerobics and balance games, with a half dozen or so activities in each area.

 I haven't tried it, but you can see the game in action on YouTube, where plenty of users are posting videos. Mostly, they're of "my girlfriend doing the Hula Hoop" exercise. 

Below is the "amateur" video that's getting all the attention. Apparently the gal and guy are a couple who work at the Wii Fit ad agency, but that doesn't make it any less hypnotic or sexy.

Meal replacements for weight loss, nutrition

Meal replacements used alone are not a panacea for weight loss, but when combined with a healthful diet and an exercise program, they can control calories while providing wholesome nourishment.

Several studies examining the effects of meal replacements found that participants were able to successfully lose weight while consuming them as part of a nutritionally balanced diet.

One study followed dieters for 10 years, and found that those who used meal replacements, on average, weighed 33 pounds fewer than people who did not use the replacements. In all, participants reported that dietary compliance and convenience are the greatest benefits of using a meal replacement.

Remembering there are only three food groups -- protein, fat and carbohydrates -- the following ingredients make up the perfect meal replacement:

Protein powder. Make sure this is a "natural" protein powder -- for example, only whey protein, amino acids and maybe some digestive enzymes. No sweeteners, no added vitamins or minerals, and no coloring.

Carbohydrates. A small handful of fresh or frozen berries makes this a tasty smoothy. I like a mix of strawberries, blackberries and blueberries.

Fat. You can either take some fish oil directly before you consume the shake or put some flax oil or something similar in the blender. I like Udo's brand of essential fatty acids. It actually enhances the taste and consistency of the shake.

Usually I'll take a meal replacement shake in the evening, especially if I'm late getting home and it's past time for dinner.