Both Men and Women Need Folic Acid

Folic acid is the synthetic supplement form of Folate, one of the B vitamins, which is needed for body function.  Folate is especially important to pregnant women, yet folate presents many health benefits to both men and women.  Folate is not produced by the body, so it is necessary that we obtain adequate amounts from the foods that we consume or through supplements. 

Folate plays an important role in cell maintenance and production.  In terms of pregnancy, a growing fetus is constantly requiring the production of new cells.  Pregnant and nursing women are recommended to consume 800 micrograms of folic acid per day.

Folate plays a vital role in the body’s ability to produce both white and red blood cells.  Scientific research has linked folate to helping to reduce the risk of anemia.  Anemia is a condition that occurs when the body lacks the ability to get an adequate amount of oxygen to the organs.  Red blood cell health is important as red blood cells carry oxygen.

There is a link between folate and a potential reduction in depression.  Studies conclude that up to 35% of people suffering from depression have low folic acid levels.  Some research has determined that folic acid can aid antidepressant medications in their effectiveness.  Folic acid can also assist in the prevention of Alzheimer’s disease and dementia.  Research shows up to a 55% decrease in the risk of developing Alzheimer’s.

Folic acid also assists the body in eliminating an amino acid in the blood called homocysteine, which is a byproduct of animal protein synthesis and breakdown.  Elevated homocysteine levels are linked to an increased risk of heart attack.

Folate is equally important for men, as it can help with infertility and low sperm count.  Folic acid helps to increase both sperm count and quality.  Folic acid deficiency can also cause damage to the DNA carried by the sperm.  This damage to the DNA can lead to chromosomal damage in the fetus.

Foods that are rich in folate include dark leafy vegetables, broccoli, peanuts, avocado, citrus fruits, rice and sunflower seeds.  Current USDA recommendations for non-pregnant and nursing women is 400 mcg per day and due to the current American diet trend of consuming primarily animal products, most people in the US do not come close to this recommendation.  This being the case, consider including some of the foods mentioned above or taking a quality multi-vitamin on a daily basis. 

References:

Folic acid deficiencies are wide spread: here’s why nearly everyone needs more folate. Black, Alexis. www.naturalnews.com/z016208_prenatal_nutrition_folic_acid.html

What Does Folic Acid Do For Men?  www.livestrong.com/article/468798-what-does-folic-acid-do-for-me/

Folic Acid for Men. Nicks, J. www.buzzle.com/articles/folic-acid-for-men.html

Nervous System Health

The nervous system is a vitally important part of our bodies that is responsible for all bodily functions.  This being the case, it is vitally important that we take the health of our nervous systems as seriously as we do other parts such as the muscles and cardiovascular system.  This post will focus on a brief explanation of the 2 primary part of the nervous system, as well as ways we can work to increase nervous system health.

The nervous system is made of up two primary parts, the Central Nervous System and the Peripheral Nervous System.  The nervous system is responsible for all actions and responses that we go through on a daily basis (including involuntary actions such as breathing).  The Peripheral Nervous System receives information and then sends signals to the Central Nervous System which then responds with an action or particular movement. 

Nervous system health is an important aspect of overall health as our bodily functions rely on the nervous system, as well as our emotional health.  Emotional health is particularly important this time of year, as we see many folks reporting symptoms of Seasonal Affective Disorder (SAD).  SAD is very basically depression stemming from a reduced amount of sunlight exposure during the winter months.  Also, the holidays can be a source of depression for people, especially those that have lost loved ones. 

So ways to improve nervous system health include both exercise and nutrition.  Exercise is such an important part of nervous system health as it increases circulation and oxygen consumption.  This creates an environment within the body where there is more oxygen rich blood that can be circulated throughout the body and to the brain.  Yoga is a particularly effective form of exercise to increase nervous system health, especially the peripheral nervous system, by relaxing the muscles and sensory organs.  Yoga also promotes natural detoxing of waste products and cortisol which has a catabolic effect on muscles.  It has been clinically proven that exercise is more effective for treating moderate depression than antidepressant medications! 

Nutrition is another way that we can improve nervous system health and certain foods have a positive effect on the nervous system.  Complex carbohydrate consumption is encouraged as these foods (whole grains) help to stabilize blood sugar levels, which in turn helps to stabilize mood.  Scientific research links unstable blood glucose levels to an instability in mood.  Simple sugars cause a rapid spike in blood sugar, as they are easy assimilated into the bloodstream.  This then leads to the “sugar crash” that many people report after consuming sugary foods.  Omega 3 Fatty Acid consumption has been linked to positive effects on the nervous system.  Good sources of Omega 3’s include fish, walnuts and flaxseeds.  The B Vitamins, which are found in foods such as whole wheat, sweet potatoes, bananas, seaweed, beans and dark green leafy vegetables are also important for nervous system health.

Some other foods to consider adding to your diet for improved nervous system include: Spirulina, oats, whole grains, Brewer’s yeast, blackstrap molasses, chocolate (YAY), barley, nuts and seeds.

Reference:

Crocker, P.  The Vegan Cook’s Bible.  Robert Rose, Inc. Ontario, Canada. 2009

Different Body Types of Triathletes

So this blog is an essay I wrote during my Personal Training Certification relating to the different body types of top finishers, middle-of-the-packers, and those that simply trained to finish at the last triathlon I competed in this sesason.  I thought it would make for a decent blog post, considering the fact that more and more people are training for triathlon and endurance races these days!!!!

Attend an endurance event such as a local five or ten kilometer race. Try to observe the obvious visual differences between the winners and those who come in last. Explain the differences between the two groups. If possible, interview two of the top runners as well as two “middle of the pack” runners and compare their training routines.

I will use the last Sprint Distance Triathlon that I participated in on September 15^th, 2012 as an example to illustrate the differences in appearance of those that finished in the top 3 and those that were in the middle to the back of the race finishers.  In this race, I finished 2^nd overall so I can use my own body type and training routine as an example of the top finishers and I will discuss typical training routines that are used by those that are simply trying to finish the race and cover the distance.

I would say that I have a more muscular build than some of the other top finishers at this race and in most triathlon events.  As with most endurance activities, top athletes usually have the typical long and lean appearance, given the prevalence of Type I muscle fibers in their bodies.  One thing that I have encountered when talking with other triathletes about their training routines is the lack of weight training that they engage in.  Most of their training is sport specific, meaning that all they do is swim, bike and run.  I have a firm belief in the need for strength building for any type of sport, endurance sports included.  I weight train 3-4 times per week, as I feel that the stronger I am, the faster I am.  I also engage in plenty of sports specific training and my typical training week consists of approximately 3 miles of swimming, 80-100 miles of cycling and 15-20 miles of running.  I also do a considerable amount of high-intensity interval training, which is in my opinion “more bang for your buck” type training.  By increasing intensity during intervals, I can make strength and fitness gains in shorter duration workouts.  Plus this type of training is conducive to making speed gains.

In terms of the general body types of “middle of the pack” finishers, we see a wide range of people.  Some appear very fit and well suited to endurance racing, while others appear overweight and not very fit.  Training programs of this crowd typically take the approach of building towards race distance in each event, in a progressive manner.  In other words, beginner training programs have a person engage in swim, bike and run workouts a minimum of 2 times per week, with duration and distance increasing up to 10% each week until reaching the distance (or slightly beyond) that of each event in the race.  If the run portion of the event will be a 5k, beginner programs usually top out, in terms of running mileage, at around 4 miles.  While this training approach will get you to the finish line, it is doubtful that you will place in the top 3 of your age group. 

As with all sports, to win takes commitment, dedication and determination.  It also takes having a well planned and well executed training program and an ability to push your body hard during training.  You cannot simply log mile after mile of low intensity training and expect to finish at the top of the pack, especially in shorter distance racing.  I heard a really neat statement relating to racing once that went like “In order to race fast, you have to train fast.”  I also think there is a distinct difference in attitude, competitiveness and seriousness between the top finisher and those that simply train to finish a race. 

Big News!

So I just received word yesterday that I am accepted into the Doctor of Chiropratic program at Sherman College!  Words can't express how excited I am to get started and this is gonna be such an amazing experience for me and my family!  All the hardwork up to this point has gotten me into one of the best Chiropractic programs in the nation!!!!!

Health Benefits of Onions

Onions are a pretty amazing food and their use in herbal medicine remedies has spanned centuries.  Onions are a favorite of many chefs due to their aromatic properties and their ability to add flavors.  Onions come in many different varieties and are grown across the globe.  Onions are a member of the lily family, which also includes other foods such as leaks, chives, garlic and shallots.  I wanted to do a article on the health benefits of onions, as they are one of my favorite foods and they have the ability to enhance health in some pretty amazing ways!

Onions are effective against some very harmful forms of bacteria including salmonella and E. coli due to their antimicrobial properties.  Onions have both anti-septic and antibacterial properties and they have been used for centuries in Chinese medicine to treat bacterial infections.  Naturopathic practitioners often use onions to treat illnesses including coughs, colds and asthma.

Studies have shown that onions can lower both cholesterol and blood pressure, similar to garlic (which again is in the same family as onions).  More research has been conducted on garlic in this area, yet studies conducted using onions have yielded similar results.  Both onions and garlic contain sulfides, which scientist report is the main property behind their ability to lower cholesterol and blood pressure.

Onions contain flavonoids which are important in cardiovascular health and can also reduce the risk of blood clotting.  Onions have a higher concentration of flavonoids in the outer layers, so it is recommended to remove as few of layers as possible for consumption to gain the most health benefits. 

Onions also have a relatively high fiber content.  Fiber is important in digestion and can also aid in weight management.  Onions are also high in both vitamins C and B6.  Onions are also a good natural source of iron.

Onions are linked to increases in bone density and are high in antioxidants.  The positive health benefits of antioxidants are well documented, as they have an ability to reduce the number of free radicals in our bodies.  (See my older post concerning antioxidants for more information on this process and the benefits of them).  Onions, even when eaten in moderate amounts, have been linked to a marked decrease in risks of cancers including ovarian, colorectal and laryngeal types due to containing the flavonoid quercetin.

One area that I have become increasingly interested in is the research results linking onions to increased testosterone levels in males, which can become a serious problem in males after the age of 30.  Low testosterone is linked to decrease sexual performance, loss of muscle mass and strength, hair loss, fatigue and other health issues.  A research study conducted at Tabriz University in Iran using rats found that fresh onion juice can raise testosterone levels by 300%.  This study linked onion juice to a reduction in a product in the body called malodialdehyde, which is the by-product of damage occurring from free radicals on unsaturated fatty acids.  The February 2009 issue of the journal Folia Morphologica also reports that onions have a positive effect on testosterone levels. 

If you aren’t already, start adding onions into your diet by including them on sandwiches, in salads and in dishes you make in order to take advantage of these amazing health benefits!  Nutrition is paramount in living a healthy lifestyle and onions are a great way ensure we are giving our body the nutrients it needs, as well as, a preventative means of avoiding serious health issues down the road.

References:

www.whfoods.com

www.ergo-log.com/onionjuice.html

www.livestrong.com

www.vegetarian-nutrition.info/updates/onions.php

Periodization is a Must....Period!

I am a firm believer in periodization, and I personally use this type of training approach in my own training and for those I recommend to others.  Periodization is simply taking into account the fact that the human body adapts to training over time, making it important that we constantly tweak and change our training routines over a set period of time.  For endurance training, a typical training plan (mine included) goes something like:  Winter (Off-season) for strength building and maintenance, Spring (Pre-season) for base and endurance building and Race/Peak Period when it’s go time.  You can see how periodized training spans over the period of an entire year and not just during the “active” training season.  The off season is just as important to work on techniques and strength.  I love the off season because I can chill out on the swim, bike and run a bit and up my time in the weight room, which I do love BTW!  By changing the types and intensity of training we engage in we do several important things.  (1) We avoid injury, particularly overuse injuries (2) We strengthen stabilizer muscles and our core, which is so important in sports and life (3) We avoid burnout (4) We stimulate fitness and can make strength gains.  I gotta tell you the reduction in burnout is so important after a long hard season of racing!

So if you’re like many endurance athletes out there and you develop your own training plans, please make certain you’re periodizing your training year and you’ll see some serious gains in performance.  Plus your mind and body will thank you for the variety!

'Tis the Season to be Sicky!

‘Tis the season to be sicky….  I think that’s a pretty appropriate spin on a Holiday classic this time of year.  One of the questions that I see come up often in terms of being sick and fitness, is whether or not a person should workout when they’re sick.  Well they’re really isn’t one simple answer to this. I think more than anything, a person has to use a bit of common sense when deciding whether or not to rest up and recover, or get out and do some training.

Start by looking at what the illness is.  A cold is one thing, but having a full blown flu episode is something entirely different.  I certainly suggest that someone with anything more serious than the common cold not go to the gym or workout around others.  That being said, if you do have a cold and are going to hit the gym, please use simple precautions to help reduce the likelihood of spreading the illness such as washing your hands often, using antibacterial hand-gels after each machine, and if the gym has anti-bac towels or spray remember to use it on each machine when you finish up. 

There are certainly some benefits of working out when you are ill in terms of upping your mood.  Sitting around or lying in bed can cause those of us that live active lifestyles to feel depressed and getting out for a quick run or even a walk can do a lot to make us feel better.  Exercise can also help circulation and loosen up some of the crud that can build up in our lungs and sinuses.  I personally train through most sicknesses I experience during the winter months and I can attest to the fact that the exercise and movement helps me feel better (if doing nothing more than getting my mind off of the sickness for a bit).

I suggest that you lessen the load, so-to-speak, when working out with a sickness.  Obviously if you have a cold, the flu or any other type of common winter-time illness, I don’t suggest trying to set a PR 5K time or hammering out some tough interval circuits.  Again just shoot for getting the body moving and the blood flowing.  Illness alone can cause an increased heart rate, so keep this in mind too as you don’t want to elevate the heart rate too much.  Sweating can also have a cleansing effect on us and actually help to rid the body of illness.  I always trying to sweat it out a bit when ill, just to help my body rid itself of the illness.

Just remember, working out at a low intensity can be a nice way to boost your mood when experiencing a common winter-time illness, but it is so important to use good judgment and common sense when it comes to it as well.  Be certain not to overdo it and always be aware of the possibility of spreading the illness to others.  Your body needs time to recover and heal itself from the illness, so you have to be willing for this to take place!  It’s tough for us fitness buffs to take it easy when we’re sick, but sometimes we just have to be willing to do so.  If you’re going to workout, make certain to keep it light!

Fight the Afternoon Workday Crash!!!!!

Most of us have experienced that afternoon fatigue at our job that sets in somewhere between lunch and quitting time.  The good news is there are some simple things that you can do to help boost energy when this occurs!

The first thing you should do is take a break away from the desk or job you perform.  Just getting away from your “job” for a few minutes can give you a well deserved mental break and often this little break alone can increase your energy levels. 

Perform some simple stretches to open up those stiff muscles that sitting or standing all day can cause.  I do some simple standing forward bends, half moon stretches on each side, shallow back bends,  and some quadriceps stretches to name a few.  Letting some energy start to flow into these stiff areas can do wonders in terms of upping your energy!

Perform some simple exercises in the office or outside.  Some of my favorites are push-ups against a wall, arm circles, standing calf raises, stomach flexes, standing trunk twists, and jumping jacks.  Not only will you increase circulation, but you’ll burn some extra calories.  We can all stand to burn a few extra calories particularly after lunch!

Take some deep breaths.  This is a very simple thing you can do even while sitting at your desk or driving.  Fatigue can be caused from a lack of oxygen to the brain (hence the reason we yawn).  Taking a few deep breaths back-t-back can bring in some well needed oxygen to the brain and muscles.

Try using a stability ball as a chair.  Again you build some core strength over time, burn extra calories throughout the day and improve balance.  Oh and I forgot to mention that moving around a bit on the ball can help keep you awake J

Have a healthy snack and drink water.  I make homemade energy bars with agave nectar, nuts, oatmeal, bran cereal and a few other ingredients that really can help keep the metabolism burning and stabilize blood sugar levels.  Vegetables, fruits and nuts are all really healthy options as a mid-afternoon snack. 

Give these little tricks a try next time you find yourself about to fall over from fatigue at work!  They really can boost energy and who knows, they might just save your job in the end!

The Holiday Battle of the Bulge!

So the Holidays are here and if you are like me, I am sure you totally stuffed yourself over the last several days (Thanksgiving and leftovers) so now more than ever it’s important that we up our activity level in order to avoid adding unwanted weight.  The thing to keep in mind is regardless of the types of calories that you consume, be it from cake or carrots, can lead to weight gain of there exists a surplus of calories in your diet.  Obviously foods with sugars and simple carbohydrates have an easier time being converted and stored as body fat, so it’s even more important that we limit these foods. 

So here is some encouraging news: even walking has some pretty substantial health benefits.  Walking for 20 minutes burns 100 calories and can help you lose up to 16 pounds per year if you walk daily (given that you don’t increase the number of calories that you consume).  Walking 30 minutes a day can help you burn 160 calories and up to 35 pounds per year.  It also reduces your risk of cancer, heart disease and Type-II diabetes.  All of that, just from walking 20-30 minutes a day!  So even if you’re traveling for the Holidays or the gym is closed, you can get out and walk just about anywhere!  Some other simple exercises that you can do while traveling included burpees, jumping jacks, push-ups, crunches, sit-ups, triceps dips, lunges, leg lifts, and plank just to name a few.  Get creative and put together a simple 15 minute routine that you can do in addition to walking and you really can scorch some of those Holiday calories you consume!

Kick the Habit!!!! Now!!!!

Being a former smoker, last month was my 2 year anniversary of quitting, I have become a pretty big advocate for stopping smoking.  I saw firsthand the negative health impacts that smoking can have, and have since quitting, spent the last 2 years trying to get my lungs back into shape through endurance training.  It’s estimated that 430,000 people die annually in the U.S. from smoking, making it one of the leading causes of death in our country. 

I also work as a social worker in the Community Mental Health field and many of the severe and persistently mentally ill people that I work with are smokers.  It is reported that half of all the cigarettes sold in America are consumed by people with severe mental illness.  This is due to in part by the fact that people without mental illness are quitting at a higher rate, which can be attributed to an increased understanding of the detrimental health effects that smoking causes.  There is a new line of medications that is surfacing to assist these people with their quitting efforts, but I can personally attest to the emotional dependency that many smokers have with cigarettes.  For me and for most smokers, cigarettes became a way for me to relax whenever I experienced stress.  For those with severe mental illness, stress and maladaptive responses to it are a very common occurrence, so in this way, it becomes even harder for these folks to break the habit.  One thing that I try to do with the people I work with is to educate them in terms of the negative health impacts that smoking causes, as well as motivating them to begin simple exercise routines within their physical capabilities.

Exercise is one of the most effective ways that a person can stop smoking.  In fact smokers are 75-80% more likely to stop smoking if taking up a running routine.  For me, running was what gave me the strength to stop.  By having to breathe deeply to run, I was constantly aware of my lungs during my runs.  I was able to feel them getting stronger with each week and this was such a motivation to me.  I simply could not imagine going back on the gains that I had made in terms of improving my lungs and breathing.  I can still feel this process taking place during tough runs where I push myself!

So if you’re looking for a way to stop smoking, I suggest getting active and getting serious with your exercise!  It makes no sense to try to improve your health through exercise, only to do something as harmful as to smoke.  It is a fact…..exercise will substantially increase your likelihood of quitting for good!

Strength and Functional Training

It has long been my personal position that athletes of all types and all levels can benefit from a well designed and well executed strength training program.  I have repeatedly seen this to be the case in my own athletic endeavors stemming in team sports.  Regardless of what sport I was playing at any given time, weight and strength training were a part of our overall training programs, and for good reason.  Strength training builds strength obviously, but depending on the type and design of the strength training program, athletes can improve balance, coordination, flexibility, power, speed and endurance.  One area of strength training that has been gaining popularity over the last 5 years is Functional Training (although many of the movements have been around for a long, long time).

Functional Training is focused on building strength in the muscles we use to perform daily functions like carrying groceries, walking up and down stairs, chopping wood, shoveling the driveway, etc.  Training in this way makes sense in that the strength gains made are applicable to the areas that we need strength in.  If you think about it this way, although the bench press is a great weight training movement, I would not say that it necessarily helps a person that is looking to gain strength needed for their job as a fireman (I know someone out there will argue with that example but I am certain you get the point).  Think of functional training as specific to the sport or life that a person lives.  I read a neat phrase yesterday that said learn to train the “go” muscles, not the “show” muscles.  That pretty much sums up functional training. 

So what are some Functional Training moves?  There are literally hundreds of functional movements, and it fact I would say you can make an argument that most all exercises can in some ways be considered functional movements, but for the sake of this writing, we’ll just name a few of the more commonly used ones.  Keep in mind that Functional Training can involve weights and weight machines, and often used resistance bands, medicine balls, kettle bells, ropes, pull-up bars, plyometric “jump” boxes or platforms and stability balls.  Think of it like this, I would say the primary mover muscles used in swimming are the shoulders, the legs and the back.  Secondary muscles would be the arms, the hips and the core muscles.  In order to set up a functional training program for swimming, I would recommend a person focus of strengthening movements that target both primary and secondary muscles used.  I would say pull-ups and other pulling movements would be beneficial for the back muscles.  Overhead presses and lateral raises with kettle bells or resistance bands would be good choices for the shoulders, but also add some movements that target the rear muscles of the shoulders and the rotator cuff muscles for balance.  Most times injuries can occur in the shoulders resulting from a lack of strength in particular muscles within the shoulders.  For legs, squats are always a go-to exercise and leg presses work well.  I just read an article talking about becoming a faster pool swimmer and how a person can tap in the “free” speed that comes from a strong kick-off from the sides of the pool.  This particular article mentioned squats as a movement to help a swimming increase the power they generate from kicking off the sides during each lap.  So it’s actually pretty easy to develop a functional program if you think about it.  Just look at which muscles you’re using for a particular function, and then find exercises that strengthen those muscles, then start performing those exercises!

It’s also worth mentioning that many exercise that require balancing, like One-Leg Romanian Squats using a bench and dumbbells, you work on balance and strengthen the muscles that are involved in balancing yourself during the exercise.  This improves balance obviously, but can translate into more power and agility, which are both vitally important in sports performance.  So do some Internet searching on Functional Training and Sport Specific Strength Training programs to take your game to the next level.  I have stressed the point several times in other blogs, but I’ll say it again here:  Strength training is a must for any of us looking to be competitive in any sport or recreational activity.  Whether you do resistance band training, weight training, power yoga, Cross Fit or any other type of strength training, it should be considered just as important as flexibility and specific sports training! 

Cinnamon Rocks!!!!

Cinnamon is one of the oldest spices known to man, dating back to 2,700 BC according to both Chinese and Egyptian texts.  Cinnamon is a small tree grown in Asia and South America, and is produced by taking the bark from the tree and drying it.  It is then typically ground into powder for consumption.  There are 4 different varieties of cinnamon, but the most common type found in grocery stores is Cassia cinnamon. 

Cinnamon offers a good deal of health benefits including regulation of blood sugar, relieving pain associated with arthritis, improved memory and brain functioning, anti-clotting and blood thinning effects, helping with cold symptoms including a stuffy nose, reducing flatulence and nausea ,and can help with painful menstrual cramping.  Cinnamon also contains important nutrients including manganese, iron, calcium and fiber.  The combination of calcium and fiber is particularly important in that it has been linked to a reduced risk of colon cancer.  Both calcium and fiber bind to bile salts and bile salt has been scientifically linked to colon cancer.  Cinnamon has also been demonstrated to reduce both cholesterol and blood pressure.  A study published in the Journal of the American College of Nutrition confirms that cinnamon reduces blood pressure.

A 2003 study published in the medical journal Diabetes Care reported that after 40 days of cinnamon consumption, test subjects presented a 18 to 29% reduction in fasting blood glucose levels and a reduction in total cholesterol by 12 to 26%.  Before using cinnamon to reduce blood glucose levels, consult with your doctor, especially if taking medications for diabetes.

Cinnamon has an anti-microbial effect and therefore has been shown to help treat yeast infections.  Cinnamon stops the growth of harmful bacteria in the stomach and intestines. 

Cinnamon is also high in antioxidants (see my earlier blog on antioxidants).  Antioxidants help to reduce free radicals in the body, which are damaging to cells.                                                                                                                                             

Great 30 Minute Swim Workout

If you haven't figured it out yet, I love me some 30 minute workouts!  I came up with a pretty decent little swim workout that hits on some drill work, as well as speed building all within a 30 minute block of time. 

Here's how it goes:

Warm-Up: (6 laps total)- 25 yards Catch-up, 25 swim/ 25 Fingertip Drag, 25 swim/ 25 Fist, 25 swim x 2

Main Set:   (6 laps total)- 25 easy, 25 sprint, 25 easy x 4 (I take a 10 second rest after every 75 yd. set)
                  (6 laps total)- Continuous swim- Descending set
                  (3 laps total)- Kickboard

Cool Down: (4 laps total)- Pull Buoy

Total Laps- 25 = 1250 yds.

So if you're pressed for time or training for a sprint triathlon, this is a great workout! 

Say No to High Fructose Corn Syrup!!!!!!

High Fructose Corn Syrup is a widely used sweetener that is a cheap alternative to table sugar.  It was developed in the 1970’s and began being used in the food industry across the board in the practically everything from crackers to soda by the 1980's.  If you have watched television in the last couple of years, you may have noticed commercials claiming that there is no difference between High Fructose Corn Syrup (HFCS) or what they call in the ads as “corn sugar” and cane sugar.  The reason for these advertisements stems from the surge of research and literature exposing many of dangers associated with the use of HFCS.  There is absolutely no truth to the advertisement's claims that the body does not know the difference between the two types of sugars.  While it is true that using any sugar in excess is detrimental to health (so in this way, I suppose there is one similarity) HFCS presents many unique dangers to consumers.  The problem is compounded by the fact that even when used in moderate amounts, HFCS causes heart disease, cancer, obesity, tooth decay, liver failure and more.  There is also some link between HFCS use and dementia.

A recent study conducted by a research team at Princeton University determined that HFCS causes a substantially higher rate of fat gain than fruit based sugars.  In the study, some rats were given the same amount of a fruit-derived sugar while others were given HFCS.  Those rats given the HFCS gained fat 300% more quickly than the others given the fruit based sugar!  This literally means that HFCS leads to obesity.  As we in America are seeing ever-increasing numbers of obese adults, roughly 1 in 4 Americans and projected to be close to 1 in 2 by 2018, most people continue to consume huge amounts of HFCS.

High fructose corn syrup consumption leads to a much higher risk of developing Type-II Diabetes (see a previous blog post I did on diabetes).  The biochemical make-up of HFCS is the reason behind this.  HFCS is made up of both glucose and fructose, as is natural table sugar, yet HFCS consists at a ratio of 55% fructose and 45% glucose (table sugar is 50%-50%).  There is also no chemical bond between the fructose and glucose in HCFS, as there is in table sugar.  Therefore, no digestion is required for HFCS, and it is rapidly absorbed into the bloodstream.  The fructose goes right to the liver and causes potential damage to the organ and leads to fat deposits on the liver.  The rapidly absorbed glucose can trigger spikes in insulin, which causes fat storage.  Both of these reactions cause diabetes and the other conditions listed in the first paragraph of this blog post.

There is research to support the claim that HFCS can actually strip the body of vitamins and minerals it needs for normal functioning such as magnesium, chromium and copper, as HFCS requires nutrients to be metabolized. 

HFCS has been demonstrated to cause elevations in both blood pressure and LDL cholesterol (the bad one).  It can also lead to holes in the lining of the stomach which can in turn allow bacteria from the stomach to enter into the blood stream. 

One test conducted by the federal government found HFCS samples to contain mercury.  Over 50% of the samples tested contained alarmingly high levels of the contaminant.  Mercury is not regulated or measured by the FDA.  The scary part is mercury can cause both brain and nervous system damage, neither of which I care to experience!

It’s no secret, Americans, as a society, are gaining more and more weight each year.  This includes children, which is especially troubling to me.  Instead of constantly trying to find a magic weight-loss pill, we as a country must learn to identify the food products that we consume that are causing not only obesity, but also many of the health problems we are seeing in this country.  High fructose corn syrup is not the same as other natural sugars and there is irrefutable scientific research that has linked HFCS to many detrimental effects on the body.  So do yourself a favor and start reading food labels at the grocery store.  If a food contains HFCS in the list of ingredients, I say find another product that does not.  Your body is a miraculous thing and therefore it should be treated that way through healthy eating and living!

References:

"The Not So Sweet Truth About HFCS." 2011. Mark Hyman, MD. Published on huffingtonpost.com

"5 Health Dangers of HFCS." 2010. Dr. Edward Group III, DC, ND. Global Heath Center.

"Dangers of HFCS." www.livestrong.com/article/139744-dangers-high-fructose-corn-syrup/

Health Benefits of Ginger

Ginger is not only a delicious way to spice up your dinners, but it has been used for centuries as a natural medicine to treat ailments ranging from migraine headaches to menstrual cramps.  Ginger is native to Southeast Asia, but these days it is grown and harvested in Fuji, South America, Jamaica, Indonesia and Australia.  There are several different varieties available, and the flesh of ginger can be white, yellow or red depending on the variety.

Ginger has long been used to treat nausea and flatulence by naturopathic doctors and it is now becoming more widely used for its ability to treat motion sickness.  It has even been confirmed by one scientific study to be more effective at preventing and treating motion sickness than the medication Dramamine.  Ginger reduces all symptoms of motion sickness including the dizziness, vomiting and cold sweating.  Ginger is also effective at treating morning sickness and a 2005 study published in Obstetrics and Gynecology medical journal reported that ginger effectively treats nausea and vomiting during pregnancy. 

One area that I have been aware of for quite some time is ginger’s anti-inflammatory properties.  The endurance community has long been a proponent of using ginger to help athletes reduce both inflammation and the pain associated with it due to running and cycling.  Some massage therapist use ginger oil to help relieve pain and inflammation associated with arthritis. 

Several university studies have linked ginger to potentially protecting consumers against and in treating certain types of cancers including ovarian and colorectal cancer.  With colorectal cancer, a compound found in ginger called gingerols has been shown to inhibit the growth of colorectal cancer cells.  A study conducted by the University of Michigan reports that ginger can induce the death of ovarian cancer cells. 

Another area of health that ginger seems to have a positive impact on is the immune system.  Ginger works to open the sinuses due to its spicy favor and pungent aroma, as well as promoting healthy sweating, which can be especially beneficial for cold and flu sufferers.  Ginger can also assist in relieving some of the discomfort associated with stomach flu symptoms and due to its pain reducing properties, ginger can help with the aches and pains that typically accompany this illness. 

As with most foods and ingredients, there are both fresh and powdered forms of ginger available.  While you can gain the benefits of ginger through both types, eating it in its fresh and whole form is most beneficial.  Fresh ginger is widely available in the produce section of most grocery stores.  Simply peel the brown skin and slice, dice or chop up the flesh of the ginger root and add it to your next meal for a yummy and healthy way to up your health!

Competition: The Good and the Bad

So my good buddy from the way back posed a question on Facebook the other day and then took it away before I had a chance to respond :)  So, I thought hmmmm, this might be a fun question to tackle here on the blog page!  So the question was, "does anyone have any insight into possible negative impacts caused from competition?"  Or something along those lines.  I personally think that this is a fantastic question and one that my own personal answer for has changed over the years.  There are both positive and negative aspects to competitiveness.  Our very survival depends on our competitive nature, otherwise we would not strive for better jobs, education, or be able to obtain many things that we need for life.  There are negatives as well, particularly in a psychological sense. 

Early on in my adult life, particularly from my ungrad days until my mid-20's I was all about competition, as I had just gotten out of college and was full-steam-ahead into bodybuilding, so I constantly found myself in competition with everyoone else in the gym, as well with myself.  What ended up happening was I found myself getting more and more frustrated because I just couldn't seem to acheive that "perfect" bodybuilder's body that I was working so hard for.  I became very self-centered as all of my focus was centered on being in better shape than others.  If I saw someone threatening, meaning with bigger muscles than myself, I would find something hurtful or negative to say in my mind about that person.  Basically, my competitive nature was being channeled in a very negative and self destructive manner.  So in the "win at all costs" way, I feel that competition is a very negative thing.  Let's say that at least it has the potential to become a very negative thing, as it did in my case.

So let's fast forward a couple of years after my bodybuilding days.  Because I had set myself up for utter failure with my attitude and competitive approach to working out, I eventually gave up completely when I could live up to the level of perfection I demanded out of myself.  I gained close to 100 pounds and I entered into a downward spiral of depression and anxiety.  I cannot say that it was all related to my failed experience with bodybuilding and competitive drive gone-astray, but I can certainly say that situation acted as a catalyst for my emotional state.  This lead to self-medicating with alcohol, which in turn lead to even more issues....ugh.  Eventually I came out of all of that, and I can say that I gained a ton of insight into self-motivation.  Through a lot of self discovery, hardwork, good people like my wife, and yoga, I found my way back and have gotten myself in the best shape of my life!  I have a renewed understanding of wellness and I currently compete as a triathlete, with some success that I am proud of. 

So that being said, these days I have learned to focus on the positive aspects of competition.  It can be used as a way to push ourselves to new limits and to achieve levels of fitness we didn't know we were capable of.  But I have to stress that there is a fine line you walk when it comes to competiton.  It's easy to fixate on the being better than everyone else aspect that competition has.  It's okay to take training seriously and I think that it is imperative that we do.  We cannot although become comsumed with winning to the point that it affects our very being and changes who we are.  We can't take it to the level that we weigh our self-worth through success or failure of competition.  My wife and I this very evening were talking about another old friend of mine that I really can't have anything to do with these days because of his self-centeredness, egotism, negative competitive drive and jealousy.  If you think about it, all of those descriptors are totally interrelated.  It's sad, but when something as strong as our competitive drive is left run wildly, we can become a pretty miserable person because I can promise you, despite how good you might be, you'll never be as good as you want to be.  And that my friends can drive you crazy and make you do some pretty rediculous things to your body.  It can also drive those around you away.  Just somethings to think about!

Newton's Laws of Motion and How the Relate to Exercise

                Newton’s First Law of Motion states that when an object is at rest it will stay at rest unless acted upon by some outside force and when an object is in motion, it will remain in motion until acted upon by some outside force.  This law explains inertia, both at rest and active states.  In order to understand this law as it relates to weight training, resting inertia is as simple as a dumbbell lying on the floor.  In order to lift the weight, you must apply a force greater than the weight.   The second part of this law that deals with active inertia tells us that if we move a weight, it will remain in motion on its own accord without the additional application of force to keep it moving.

Newton’s Second Law of Motion relates to force and its relationship to mass and acceleration.  It states that in order to create a force you must place a mass into motion with acceleration and a change in velocity.  This can relate to weight lifting as when a weight (mass) is moving (has velocity) it has momentum.  In order to continually create force when weight lifting, you must continually change the speed of the object.

Newton’s Third Law of Motion is known as the equal and opposite reaction principle.  The law states that objects in contact exert equal and opposite forces on each other.  An example of this law is doing a push up and that in order to do one, we must push against the floor.  In turn, the floor pushes against us and thus allows us to raise our truck to complete the push up.  In that way both we and the floor are exerting equal force upon one another when in contact.

So see, some of that stuff we learned in high school physics has some real life value if you apply it!

 

Essay Answer Relating to Stability Ball Exercises

Perform at least one exercise for each major muscle group on a stability ball. Were you able to use the same weight as you normally do? If not, why do you think you could not use as much resistance? What populations would benefit from the use of incorporating stability ball training? Are there certain individuals who should not use a stability ball?

The exercises I chose to perform for this learning experience were dumbbell presses for the chest muscles, alternating one-arm overhead presses with dumbbells for the shoulder muscles, supine overhead pullovers with a dumbbell for the back muscles, one-leg lunges with dumbbell (I placed the back foot on top of a smaller stability ball) for legs, and weighted crunches for the abdominals.  It was not surprising to me that I could not use the same amount of weight for these exercises (with the exception of the weighted crunches) as I can while performing the exercises standing or on a hard bench/seat.  The reasoning behind this is the fact that more balance is required in order to perform each movement.  Stability and balance play an important role in being able to use the stability ball.  That being said, the stability ball offers an entirely new dynamic to strength training and has a place in most workout programs in my opinion.  Exceptions to this would be for those individuals that have either mobility or balance issues.  Older adults that have trouble with balance and stability should take extreme caution if trying these types of exercises.  Obviously leg amputees might have a hard time with balance, as the feet must be firmly mounted to the floor while performing the exercises.  For other athletes without the mentioned conditions, the gains to the stabilizing muscles used when performing exercises on the stability ball can be of benefit to most sports. 

Training Principle of Periodization

Periodization is an important aspect to consider when developing a training program, both strength and cardiovascular programs, in order to ensure continual fitness gains.  We can define periodization as how one’s training is broken down into discreet time periods called “macrocycles”, “mesocycles” and “microcycles.”  In order to understand the concept of periodization, it is easiest to look at a macrocycle as a one year “big picture” type program.  Mesocycles can be seen as the year program broken down into months and the microcycles as a one week training period.  The laws of training (The Law of Individual Differences, The Laws of Overcompensation and Overload, The SAID Principle, The Law of Specificity, The GAS Principle and the Law of Use/Disuse) have a direct relationship with periodized training.  The laws of training must adhered to in order to both ensure safety, as well as progression. 

Periodization can be utilized in bodybuilding in order to help an athlete achieve their peak physique at the time of a competition.  The training year would begin something like working to increase muscle mass during one period, then becoming more specific, in terms of toning, in another period as the program moves closer to the competition.  The final period would involve reducing body fat and the final preparatory stages prior to the event.  Football players will use the off season of a training year to put on muscle mass, meaning during this period, much time is spent in the weight room.  As the season approaches, more sport specific training drills become the focus of the mesocycle, before finally entering into the maintenance period during the season. A third example is that of endurance athletes.  The beginning of the training year will be focused on base building or increasing endurance fitness.  The second mesocycle is getting focused on speed and race pace type training.  The 3^rd period would then be focus of preparing for racing and attempting to ensure peak fitness leading into a race.

Periodization should be use by everyone engaging in any type of fitness program as a means to make gains and ensure recovery. 

Difference in Muscle Types

The muscles in our bodies are made up of three different types of muscle fibers, Type I, Type II a, and Type II b.  Each of our bodies contains both Type I and Type II fibers, yet most have more of either Type I or Type II.  The first, Type I is also called slow twitch muscle fiber, and it generates ATP predominately through the aerobic system of energy transfer.  Physical activities that utilize the Type I muscle fibers are endurance type events and low intensity sports such as long distance cycling.  Type I muscle fibers are extremely resistance to fatigue, yet they have low ability in terms of force output.  Athletes with a predominance of Type I muscle typically posses a lean body type, with a low body fat percentage (think of an Olympic marathon runner’s physique).  In terms of how to train to increase and enhance Type I muscle fibers, aerobic exercise of durations over 45 minutes is the most effective means. 

                The second type of muscle fiber categorized into two subdivisions, Type II a, and Type II b.  This type is referred to also as fast-twitch fiber.  Type II a is characterized by a fast shortening speed and well-developed capacity for energy transfer from aerobic to anaerobic sources.  Physical activities that generally rely on the performance of Type II a fibers are shorter distance running sports such as sprinting, and other power-driven sports such as power lifting and baseball.  Type II a muscle fibers have an intermediate resistance to fatigue, and athletes with a predominance of these fibers typically have larger muscles which allow them to produce high force output for long periods.  High intensity training such as sprinting and weight training is the most effective means of training this type of muscle fiber.

                The third type is another subdivision of fast-twitch muscle fiber, referred to as Type II b.  Our text defines this type as having the most rapid shortening velocity and the greatest anaerobic potential.  Often called the “couch potato fibers,” this type is prevalent in sedentary individuals and is believed to help these individuals respond to emergency situations.  These fibers have no resistance to fatigue and are extremely strong.  That being the case, they are susceptible to injury when used and often their use in situations leaves them damage beyond repair.  According to Fitness: The Complete Guide by Dr. Frederick Hatfield says that when sedentary people begin a training program, they immediately lose their Type II b muscle fibers. 

My Personal Training Website

I have my website set up and ready to go!  Wanted to share a link to the site on this blog:  www.issacertifiedtrainer.com/christopherweaver  So please take the opportunity to check it out and if you or anyone in the Asheville, NC area is looking for a personal trainer with experience in a vast amount of exercise modalities and weight loss, please contact me!  I am also open to assisting in developing workout routines, triathlon and running programs, weight loss consultation and health teaching via e-mail and Skype for those outside of my physical area.

Positive Effects of Exercise on Diabetes and Prevention

Diabetes is a disease that affects 25.8 million Americans according to the American Diabetes Association.  This is over 8% of the total population in the United States!  There are two types of diabetes, which I will not go into great detail to describe, but very basically Type I is often referred to as juvenile diabetes, which Type II is Adult Onset type, that is often a result of poor diet, sedentary living and obesity.  Health care practitioners and exercise scientist have long promoted physical activity to help with symptoms of diabetes, but more and more research today offers proof that exercise can not only help with symptom management, but also in preventing development of the disease all together (Type II). 

For those with diabetes, exercise helps in two ways.  Number 1 exercise helps with controlling weight and number 2, exercise helps to lower blood sugar levels and promotes more stable blood sugar levels.  While most doctors suggest cardiovascular workouts (as it increases breathing rates and strengthens the heart) more research is promoting weight and resistance training.  In fact, one study I looked into found that weight training alone may reduce the risk of developing diabetes. 

Even low intensity physical activities have a positive effect on diabetes management, including such activities as walking, biking, gardening and housework.  One concern that many diabetics have is the nerve damage that they might have experienced in their legs and feet.  If this is the case, I recommend that these folks look into water exercise as a very low impact form of exercise.  Also they should consider some weight training exercises that focus on the upper body if possible.  Even a small amount of weekly weight training appears to have substantial benefits in terms of lowering the risk of developing diabetes.  An independent study found that men who lifted weight for just up to 59 minutes a week lowered their risk of diabetes by 12%.

Why You Should Be Avoiding Canola Oil

So I recently became interested in Canola oil after hearing some disturbing news in terms of the potential toxicity of this oil.  While some of the claims seem a bit over-exaggerated, the point remains that Canola oil is a very processed, very refined product that seems about as far away from natural as a food product can be. 

Canola oil literally stands for Canada Oil, Low Acid.  Canola oil was developed by the Canadian oil industry back in the late 1970’s.  The low acid part of the name comes from the genetically modified form of rapeseed oil that is used to make Canola.  Natural rapeseed contains high levels of erucic acid, which is poisonous to humans and animals.  Through the genetic manipulation of rapeseed, scientist produce a seed that has a 0.6 % erucic acid level which is low and determined to be safe, but my thought is why not just use healthy oils that contain no erucic acid? 

Looking into rapeseed a bit further, I found literature relating to the fact that both in India and Asia, people use rapeseed oil to cook yet the difference is that they only use freshly pressed rapeseed oil, as it goes rancid soon after being pressed.  A disturbing report was detailed in a 1995 issue of the Wall Street Journal linking a dramatic increase in lung cancer occurrence in Chinese people that used rapeseed oil to stir-fry foods.  It was determined that the smoke produced from rapeseed oil is carcinogenic. 

A few other disturbing facts about rapeseed oil is that it is used as a pesticide on plants, it is used as an industrial lubricant, to produce certain types of fuel, soap and in producing the color pages in magazines.  Not exactly what I associate with healthy foods!  Canola oil also contains Trans Fatty acids (a fatty acid that has been “transmogrified” by high-heat processing) which are linked to cancer, and other research links the oil to depletion of Vitamin E.  There are also claims that rapeseed oil is used to produce mustard gas, the deadly agent used in warfare, yet some of the literature I read state that the seeds used for the cooking oil are not in fact the same used for the toxic agent. 

Given the amount of concerns over the safety of Canola oil, I am certainly not alone in my decision to avoid using it.  While it is used in many processed foods and by many restaurants, we can monitor the amounts being used in the foods we make at home.  Just more reinforcement to cook more and eat out less often!  Some healthy, safe and natural alternatives to Canola oil are coconut, palm and shea nut for frying and olive, almond and sesame for non-high heat use.  See my previous blog about coconut oil for a brief description of the health benefits it offers. 

Crystal Beach Triathlon Race Report

So I have wanted to do this race report for quite some time, yet it has been difficult to sit down and write it out (been working on the ISSA trainer program, getting my book up and going and applying to chiropractic school). 

The Crystal Bay Triathlon in Onancock, VA (September 15th, 2012) was an absolute amazing experience all the way around.  It's a smaller, hometown type event yet some serious traithletes show up every year to compete.  This was the 17th year that they've been putting this event on and this year had a really nice turn out.  Close to 100 people competing for the top spot!  I ended up placing 2nd overall and really feel that I raced about as hard as I possibly could.  The winner simply smoked the rest of the field, winning by over 8 minutes!  Just gives me a new goal for next season :)  I'll break down the race by each event and then give a brief description of my transitions.

The 800 meter swim was held in the Chesapeake Bay, and up until about an hour before the start of the race, the swim was going to be called off due to rough conditions.  Luckily the swim was not cancelled and despite the choppy waters, I ended up coming out of the swim in 4th place.  I opted to wear my wetsuit given the choppy conditions, yet in hindsight I think I might have been able to shave off a bit of time by not wearing it.

Transition 1:  We have close to 1/4 mile run from the swim exit to the transition area, which was a bit different that I am used to.  I should have sprinted, but decided to hold back a bit.  This is an area that I think that I can improve upon if doing the race next year.  The transition went smoothly for me, thanks to my awesome new tri-suit!  The wetsuit came off quickly, shows and helmet went on with ease and no issues at all.  I can honestly say I do not feel that I could do anything to improve much in T1.

The bike was flat, fast and all out!  I stayed in my biggest gear from start to finish and maintained aero position for the duration of the 15 mile course.  The landscape in Onancock is incredible and this truly is one of my favorite places on Earth.  There was a tough headwind to content with coming off the bay for the entire ride, so I can certainly see getting a faster time with improved conditions (not to mention uping my bike fitness, LOL)  The bike has become my strongest split by far.  I knew that in order to do well in this race, it had to be on the bike and I pushed as hard as I could (within reason) the whole time.  I topped out at 28 MPH and was able to maintain close to 23 MPH the entire ride.  I had the 2nd fastest bike split of the day when all was said and done.  One thing that was a bit frustrating was the loose gravel at many of the intersections.  This really took some slowing down and bike skills to navigate without biting the dust :)

Transition 2:  T2 went really well, as I was off the bike and into my running gear with ease.  It was awesome getting some encouragement from the wife, father-in-law and of course lil" Peanut!  Lots of local support as well!  Again, I do not see any way to gain any noteworthy amount of time in this transition.

The run was an out and back course that covered 3.5 miles.  After the all-out hammerfest I conducted on the bike, this run was insanely tough!!!!!  I even about threw up in the final 200 yards!  I think that is an indication you are giving it you all :)Thank goodness the course was completely flat, which was sooooo nice after all the hilly mountain miles I log living here in Asheville, NC!  Anyway I was able to hold everyone behind me off, and grabbed my best finish to date in a tri!  I defintely feel that sprint distance if my distance and will put all my focus on sprint racing next season. 

The post-race festivities were absolutely awesome!  There was live music and the race is actually held at the race director's house, which is a beautiful property right on a little inlet coming off the bay.  The awards were hand made wooden trophies, which was totally neat!  I would soooo recommend this race to anyone.  It's competetive, well managed and just so much fun!  They even made it a point to give out medals to all the 1st time triathletes that completed the race!  Now how awesome is that?!?

So this was a really awesome way to finish out my racing season.  It gave me a whole new level of confidence in my racing abilities and my training program.  I know the areas I want to work on in my off season and I have my work to do.  I definitely want to focus on increasing my run speed at the 5K distance.  I know that means speed work and lots of intervals.  I am already doing some of that now, but will certainly be doing it intensively some January on.  I am currently in my heavy weight training mesocycle, which will carry on through December before focusing in on a couple early season indoor triathlons in March that I want to place top 3 in.  Then I tenatively have my season planned out as the May Day Biathlon in Morganton, NC, the Firecracker Indoor Tri in July which is held in Gastonia, NC and The City of Lenoir Tri in Lenoir, NC which is held in September.  I hope to squeeze in the Crystal Beach one again next year, but my plans to start chiropractic school next October might make travelling that close to my start date a bit difficult :)  If you made it down this far, thanks for checking out my post!

Fitness Advertising.....The Art of Deception!

So I just finished up the ISSA Certified Fitness Trainer program and part of the exam had 6 essays that we had to choose from a list to complete.  Given the helpful information that are in the essays, I thought it would be worth posting these on the blog. 

So this particular essay deals with the myths and deception present in many of the fitness and supplement advertisements in fitness magazines.  We were asked to choose 5 ads and then comment on what makes them false or misleading, and then summarize how the ads could be more truthful. 

To find articles and advertisements that are full of exercise myth, all you have to do is open any fitness or bodybuilding magazine and you will be greeted with page after page of products and workout routines that “guarantee” you will be ripped in just a matter of weeks with little or no commitment to working hard for results. The five articles that I chose cover just a few of the popular supplements currently on the market, one popular DVD based workout program, and a piece of workout equipment that promises results with just minutes of use a few days a week.


Advertisement 1 is for a very popular weight loss pill that has been around for some time. It promises “ripped” muscles and has a before and after photo of a guy that goes from very average to very muscular in what he claims is nine weeks. The myth here is that all that is needed is a fat burning pill and you can take you average and slightly overweight body and turn it into one of a professional bodybuilder in only 9 weeks. What the article should say is that you can use the product, which has ingredients such as caffeine that speed up metabolism somewhat, in conjunction with a hard workout routine and see some positive effects.


The second advertisement I found is for another supplement that goes as far as to claim it is the magic pill for both weight loss and fat burning. It promises to deliver immediate and fast acting fat loss results. It then goes on to say do not use without consulting your doctor. The last statement concerns me in that number one, I question its safety and number two it seems to be a marketing scheme to make it sound like it is so powerful, you better make certain you and your doctor or ready for it. Again, as mentioned for the first ad, I would say in order to make this advertisement more truthful, it should mention that in conjunction with a healthy diet and well developed exercise routine, it can assist in weight loss given the thermogenic ingredients it contains.


The third ad that I came across that depicts a health myth is one for a 60 day DVD program that guarantees a ripped body. The myth with this advertisement is that in order to look like one of the models on the ad, you simply just have to do the program for 60 days and you will get those types of physiques. While the exercises on the program are effective at increasing fitness, they are only one method of exercise and given the high intensity nature of them, they are not suitable for all people, especially very overweight, older adults or those with physical limitations. The ad does not mention this and it is targeting everyone looking to get “ripped.” To make it less deceptive, the advertisement should spell out the methods of training used and the fact that it is not suitable for people with compromised health and mobility.


Advertisement number four is another supplement formula that targets the “extreme” workout crowd, claiming it can turn you into an advanced and unadulterated performance machine. It claims increased strength, performance and unstoppable energy. It even claims that it is not for beginners. Again, as with the other ads, what is lacking here is the mention of the importance of having a well developed and executed workout and nutrition plan.


The last advertisement is perhaps the most over-exaggerated of all. It is for a piece of exercise equipment that claims to be so good that it is used by special military forces. It claims to be effective for everyone from ages 10 to 100 and only requires 4 minutes of use per day. Any workout routine requires more than 4 minutes in order to make measurable fitness gains. Cardiovascular improvement takes approximately 20-30 before we can see any real improvement in cardio health.


Advertisements are used to generate sells and companies are willing to use deception as a means to increase use of their products. We must keep this in mind when we encounter advertisements. With the staggering number of overweight people in our society, the fitness and supplement industries can make easy targets of these folks. While their products may be able to help people with weight loss and increased performance, their claims of effectiveness are often very exaggerated and this in turn is where the deception comes into play.