Success Story: Cindy Seay
Cindy started with Bridget in early February of this year, she came in wanting to lose weight and tone up. She had a good idea of what to eat and what not to eat, but she wanted to someone to help keep her accountable and kick her butt. Cindy has come full circle, her diet has completely changed and it has become habit to her. She comes in twice a week ready to go and gives each workout 110%. Her measurments have changed drastically, she's lost a total of 15 pounds and looks absolutely fantastic. She is one of many who has really put their all into the process of exercise and eating right and it shows.
Keep up all your good work Cindy, we're all so proud of you! No stopping now!
Tuesday, August 16, 2011
Tuesday, August 2, 2011
Mythbuster: Running is Bad for Your Knees
Yes, it's true: Jogging, long thought to hurt knees with all that pounding and rattling around, may actually be beneficial for the complex and critical joint. There are caveats, though, especially for people who have suffered significant knee injury or are overweight. But for the most part, researchers say, jogging for your health seems like a good idea.
David Felson, a researcher and epidemiologist at Boston University School of Medicine, says past concern about jogging and knees centered on the continuous impact of the foot to the ground and suggestion that it caused degeneration of the knee and the onset of osteoarthritis. But when researchers actually studied the impact of running on knees, he says, that's not what they found.
"We know from many long-term studies that running doesn't appear to cause much damage to the knees," he says. "When we look at people with knee arthritis, we don't find much of a previous history of running, and when we look at runners and follow them over time, we don't find that their risk of developing osteoarthritis is any more than expected." Both types of studies agree, says Felson, that recreational running doesn't increase the risk of arthritis.
'Running Is Healthy For The Joint'
In one study, Swedish researchers found that exercise, including jogging, may even be beneficial. Felson describes how researchers took one group of people at risk of osteoarthritis and had them engage in exercise, including jogging. The other group didn't exercise. After imaging the joints of the participants in both study groups, they found that the biochemistry of cartilage actually appeared to improve in those participants who were running. Felson says that suggests that "running is actually healthy for the joint."
Enlarge
Dennis J. Provost for NPR
Long-term studies show that running doesn't appear to damage knees. But researchers caution that if you've had knee surgery or if you're more than 20 pounds overweight, you shouldn't jump right into an intensive running routine.
Dennis J. Provost for NPR Long-term studies show that running doesn't appear to damage knees. But researchers caution that if you've had knee surgery or if you're more than 20 pounds overweight, you shouldn't jump right into an intensive running routine.
Jonathan Chang, an orthopedic surgeon in Alhambra, Calif., says that exercise appears to stimulate cartilage to repair to minor damage. It could be that the impact of body weight when the foot hits the ground increases production of certain proteins in the cartilage that make it stronger, he says. This is similar to the way exercise, in particular weight-bearing exercise like jogging, increases bone and muscle mass.
According to Nancy Lane, director of the UC Davis Center for Healthy Aging who specializes in rheumatology and diseases related to aging, scientists are now starting to understand that there is some loss of cartilage annually after a certain age. Some doctors think cartilage loss begins after age 40.
But, according to Lane, "if you have a relatively normal knee and you're jogging five to six times a week at a moderate pace, then there's every reason to believe that your joints will remain healthy."
An Indicator Of Activity
That's great news for Paul and Lyra Rider, avid joggers who live in the Hollywood Hills in Los Angeles. Jogging on Mulholland Drive, they say, offers fantastic views — along with a relatively flat route. Paul, 46, jogs a seven- to eight-minute mile — not as fast as his younger days. Lyra jogs a bit slower. She enjoys the exercise, health benefits and simplicity of jogging. "You don't need lots of fancy equipment, and you just feel great when you're done," she says.
Lane did some of the very first studies of runners and knees while she was a resident at Stanford University.
"We wanted to answer the important question of whether, if you continued to run into your 50s and 60s and even 70s, you also ran the risk of damaging the knees," she says. The answer, she says: absolutely not. And there was an extra bonus: While enthusiasm for jogging seemed to diminish as people hit their mid-60s, Lane says they were still more inclined than the non-joggers to get out and exercise.
From NPR's 'The Human Edge'
For Humans, Slow And Steady Running Won The Race
Early human runners never had the speed other animals had. But we did have an edge: endurance.
Fast Feet: A Springy Step Helps Humans Walk
The arch lets humans run, walk more proficiently. Scientists are trying to find out when it evolved.
"They were active doing other activities, like walking, yoga, water aerobics," she says. "We found that as these people aged, not only did they feel better about themselves, but their quality of life was better and they tended to actually live longer" than the non-joggers.
So, the message for joggers like the Riders, who hope to be jogging all their lives, is a hearty two thumbs up.
A Few Caveats
Lane cautions that if you have suffered a knee injury, especially one that required surgery, running can actually increase your risk of knee arthritis. So can routinely running really fast — at a five- or six-minute-mile pace — or running in a marathon. Lane's best advice? Running in moderation, at an eight- to 10-minute mile pace, for about 40 minutes a day.
But if people are more than 20 pounds overweight, Lane says they shouldn't start off with an intense running regimen.
"I have them walk and walk until they're to a point where I think their body mass is reduced enough that it won't traumatize their joints," she says. Otherwise, significantly overweight joggers run the risk of that extra weight stressing the knee to the point of inflammation, the formation of bony spurs and accelerated cartilage loss.
David Felson, a researcher and epidemiologist at Boston University School of Medicine, says past concern about jogging and knees centered on the continuous impact of the foot to the ground and suggestion that it caused degeneration of the knee and the onset of osteoarthritis. But when researchers actually studied the impact of running on knees, he says, that's not what they found.
"We know from many long-term studies that running doesn't appear to cause much damage to the knees," he says. "When we look at people with knee arthritis, we don't find much of a previous history of running, and when we look at runners and follow them over time, we don't find that their risk of developing osteoarthritis is any more than expected." Both types of studies agree, says Felson, that recreational running doesn't increase the risk of arthritis.
'Running Is Healthy For The Joint'
In one study, Swedish researchers found that exercise, including jogging, may even be beneficial. Felson describes how researchers took one group of people at risk of osteoarthritis and had them engage in exercise, including jogging. The other group didn't exercise. After imaging the joints of the participants in both study groups, they found that the biochemistry of cartilage actually appeared to improve in those participants who were running. Felson says that suggests that "running is actually healthy for the joint."
Enlarge
Dennis J. Provost for NPR
Long-term studies show that running doesn't appear to damage knees. But researchers caution that if you've had knee surgery or if you're more than 20 pounds overweight, you shouldn't jump right into an intensive running routine.
Dennis J. Provost for NPR Long-term studies show that running doesn't appear to damage knees. But researchers caution that if you've had knee surgery or if you're more than 20 pounds overweight, you shouldn't jump right into an intensive running routine.
Jonathan Chang, an orthopedic surgeon in Alhambra, Calif., says that exercise appears to stimulate cartilage to repair to minor damage. It could be that the impact of body weight when the foot hits the ground increases production of certain proteins in the cartilage that make it stronger, he says. This is similar to the way exercise, in particular weight-bearing exercise like jogging, increases bone and muscle mass.
According to Nancy Lane, director of the UC Davis Center for Healthy Aging who specializes in rheumatology and diseases related to aging, scientists are now starting to understand that there is some loss of cartilage annually after a certain age. Some doctors think cartilage loss begins after age 40.
But, according to Lane, "if you have a relatively normal knee and you're jogging five to six times a week at a moderate pace, then there's every reason to believe that your joints will remain healthy."
An Indicator Of Activity
That's great news for Paul and Lyra Rider, avid joggers who live in the Hollywood Hills in Los Angeles. Jogging on Mulholland Drive, they say, offers fantastic views — along with a relatively flat route. Paul, 46, jogs a seven- to eight-minute mile — not as fast as his younger days. Lyra jogs a bit slower. She enjoys the exercise, health benefits and simplicity of jogging. "You don't need lots of fancy equipment, and you just feel great when you're done," she says.
Lane did some of the very first studies of runners and knees while she was a resident at Stanford University.
"We wanted to answer the important question of whether, if you continued to run into your 50s and 60s and even 70s, you also ran the risk of damaging the knees," she says. The answer, she says: absolutely not. And there was an extra bonus: While enthusiasm for jogging seemed to diminish as people hit their mid-60s, Lane says they were still more inclined than the non-joggers to get out and exercise.
From NPR's 'The Human Edge'
For Humans, Slow And Steady Running Won The Race
Early human runners never had the speed other animals had. But we did have an edge: endurance.
Fast Feet: A Springy Step Helps Humans Walk
The arch lets humans run, walk more proficiently. Scientists are trying to find out when it evolved.
"They were active doing other activities, like walking, yoga, water aerobics," she says. "We found that as these people aged, not only did they feel better about themselves, but their quality of life was better and they tended to actually live longer" than the non-joggers.
So, the message for joggers like the Riders, who hope to be jogging all their lives, is a hearty two thumbs up.
A Few Caveats
Lane cautions that if you have suffered a knee injury, especially one that required surgery, running can actually increase your risk of knee arthritis. So can routinely running really fast — at a five- or six-minute-mile pace — or running in a marathon. Lane's best advice? Running in moderation, at an eight- to 10-minute mile pace, for about 40 minutes a day.
But if people are more than 20 pounds overweight, Lane says they shouldn't start off with an intense running regimen.
"I have them walk and walk until they're to a point where I think their body mass is reduced enough that it won't traumatize their joints," she says. Otherwise, significantly overweight joggers run the risk of that extra weight stressing the knee to the point of inflammation, the formation of bony spurs and accelerated cartilage loss.
Eat This Not That: Brown Rice Vs. White Rice
All rice is not created equal. When deciding which type of rice to eat, you might want to take the following comparisons into consideration.
Calories
A cup of cooked, medium grain white rice has 242 calories vs. 216 calories in a cup of long grain brown rice.
Fiber
White rice has only 0.6 grams of fiber per cup compared to 4 grams of fiber in brown rice.
Carbs
White rice has 53.2 grams of carbs per cup vs. about 45 grams in a cup of brown rice. In addition, the 4 grams of fiber in the brown rice brings the total net carbs down to 41 grams.
Type 2 Diabetes
Harvard researchers found that eating five or more servings of white rice per week raised a person's risk of developing type 2 diabetes, while eating two or more servings of brown rice per week actually lowered a person's risk of developing the disease.
Vitamins and Minerals
A cup of brown rice contains 84 mg of magnesium compared to 19 mg in white rice. This is because white rice is created by removing several of the outer layers of a grain of rice. Many vitamins and minerals are lost in this process. While some of them are put back into white rice (hence the term "enriched rice"), many, including magnesium, are not added back in.
Also, eating a food that contains its original vitamins and minerals in tact is much better for you than eating an "enriched" food that has been stripped of its nutrients and had chemically processed ones artificially added.
Shelf Life
Uncooked brown rice has a considerably shorter shelf life (about six months) than uncooked white rice (eight to ten years) due to the oil in the germ layer of brown rice. Therefore, if you are buying rice as a survival food for long-term storage, white rice might be the better choice.
Cooking Time
Brown rice takes longer to cook than white rice because of the outer layers of bran that white rice lacks.
So, if you're trying to decide between white rice and brown rice for health reasons, it's clear that brown rice is the winner. If you're looking to buy rice in bulk for long-term food storage, then white rice is clearly the more practical choice.
Calories
A cup of cooked, medium grain white rice has 242 calories vs. 216 calories in a cup of long grain brown rice.
Fiber
White rice has only 0.6 grams of fiber per cup compared to 4 grams of fiber in brown rice.
Carbs
White rice has 53.2 grams of carbs per cup vs. about 45 grams in a cup of brown rice. In addition, the 4 grams of fiber in the brown rice brings the total net carbs down to 41 grams.
Type 2 Diabetes
Harvard researchers found that eating five or more servings of white rice per week raised a person's risk of developing type 2 diabetes, while eating two or more servings of brown rice per week actually lowered a person's risk of developing the disease.
Vitamins and Minerals
A cup of brown rice contains 84 mg of magnesium compared to 19 mg in white rice. This is because white rice is created by removing several of the outer layers of a grain of rice. Many vitamins and minerals are lost in this process. While some of them are put back into white rice (hence the term "enriched rice"), many, including magnesium, are not added back in.
Also, eating a food that contains its original vitamins and minerals in tact is much better for you than eating an "enriched" food that has been stripped of its nutrients and had chemically processed ones artificially added.
Shelf Life
Uncooked brown rice has a considerably shorter shelf life (about six months) than uncooked white rice (eight to ten years) due to the oil in the germ layer of brown rice. Therefore, if you are buying rice as a survival food for long-term storage, white rice might be the better choice.
Cooking Time
Brown rice takes longer to cook than white rice because of the outer layers of bran that white rice lacks.
So, if you're trying to decide between white rice and brown rice for health reasons, it's clear that brown rice is the winner. If you're looking to buy rice in bulk for long-term food storage, then white rice is clearly the more practical choice.
Thursday, July 21, 2011
Eat this, Not that
Eat This, Not That
Desserts
These tasty treats get the best of us, some more than others. We have come up with some helpful treats to keep your waist line in check and satisfy your cravings.
Eat This:
Fudgesicle No Sugar Added Fudge Bar
40 Calories
1g fat (0g saturated)
2g sugar
Not That:
Weight Wathchers Giant Chocolate Fudge Ice Cream Bar
110 Calories
1g fat (.5 saturated
16g sugars
Eat this, not that!
Desserts
These tasty treats get the best of us, some more than others. We have come up with some helpful treats to keep your waist line in check and satisfy your cravings.
Eat This:
Fudgesicle No Sugar Added Fudge Bar
40 Calories
1g fat (0g saturated)
2g sugar
Not That:
Weight Wathchers Giant Chocolate Fudge Ice Cream Bar
110 Calories
1g fat (.5 saturated
16g sugars
Eat this, not that!
Exercise of the Week- Push Up Position Row
Exercise of the Week Push-Up Position Row This exercise is great for targeting more then one muscle. This exercise works your lats, abdominals, and shoulders. To learn how to perform this awesome exercise properly click the following link.
Charity Drive for the Kids
We Need Your Underwear
Please help Upward Motion Personal training and Altor Construction gather clothes for the kids of Albuquerque. Thanks for your help.
We need all of your help in gathering clothing items for young APS students.
We are collecting NEW undergarments, socks, tights, toiletries, and hair accessories. However, anything and everything will help,
For every donation you will be entered into a drawing to win 1 of 100 "Thank You" goodie-bags! For all the locations
You can donate all items at Upward Motion Personal Training Studio
Please help Upward Motion Personal training and Altor Construction gather clothes for the kids of Albuquerque. Thanks for your help.
We need all of your help in gathering clothing items for young APS students.
We are collecting NEW undergarments, socks, tights, toiletries, and hair accessories. However, anything and everything will help,
For every donation you will be entered into a drawing to win 1 of 100 "Thank You" goodie-bags! For all the locations
You can donate all items at Upward Motion Personal Training Studio
Tuesday, July 19, 2011
Mythbusters
Mythbusters
People who are very overweight should avoid exercise
This is not true the key is to start out easy. To begin, start by increasing daily activity. Rearrange your house or office environment so that it makes movement mandatory. Such as getting rid of the romote so when you want to change the channel you have to get up, or putting your alarm clock across the room so you get up and going. Another, good tip once you feel comfortable is getting a sationary bike and only watching T.V. when you are on the bike.
Use helpful tools as well like a pedometer to measure your average daily step count and increase from there. Record the daily steps you take for seven consecutive days then calculate the average. Use the average as a starting point and gradually increase your daily step goals of around 5 to 10 percent per week.
For example, if 3,000 steps is your current daily step average, the goal for next week will be 3,300 steps per day, and 3,630 per day the following week.
Walking is a great way to start an exercise program. If you need additional ideas on how to start an exercise program, contact us @505.268.1231
People who are very overweight should avoid exercise
This is not true the key is to start out easy. To begin, start by increasing daily activity. Rearrange your house or office environment so that it makes movement mandatory. Such as getting rid of the romote so when you want to change the channel you have to get up, or putting your alarm clock across the room so you get up and going. Another, good tip once you feel comfortable is getting a sationary bike and only watching T.V. when you are on the bike.
Use helpful tools as well like a pedometer to measure your average daily step count and increase from there. Record the daily steps you take for seven consecutive days then calculate the average. Use the average as a starting point and gradually increase your daily step goals of around 5 to 10 percent per week.
For example, if 3,000 steps is your current daily step average, the goal for next week will be 3,300 steps per day, and 3,630 per day the following week.
Walking is a great way to start an exercise program. If you need additional ideas on how to start an exercise program, contact us @505.268.1231
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