Training For Life

There is no such thing as “perfect” running form. But there are certain characteristics of
a good distance runner that are necessary for optimum efficiency and economy. In the
heat of a tough run or race, however, most of us are unlikely to think about “reducing
the moment arm of our swing leg to increase centrifugal motion and spare muscle
glycogen”. Instead, it helps to think about form in terms of simple analogies and very
quick ways to jog the brain, no pun intended.

The study, from scientists at Canada’s McMaster University, adds to the growing
evidence for the benefits of short term high-intensity interval training (HIT) as a time-
efficient but safe alternative to traditional types of moderate long term exercise.
Aston ishingly, it

is possible to get more by doing less!

We have shown that interval training does not have to be‘all out’ in order to be
effective, says Professor Martin Gibala. Doing 10 one-minute sprints on a standard
stationary bike with about one minute of rest in between, three times a week, works as
well in improving muscle as many hours of conventional long-term biking less
strenuously.

HIT means doing a number of short bursts of intense exercise with short recovery
breaks in between. The authors have already shown with young healthy college
students that this produces the same physical benefits as conventional long duration
endurance training despite taking much less time (and amazingly, actually doing less
exercise!) However, their previous work used a relatively extreme set-up that involved

stationary bicycle and a workload which was still above most people’s comfort zone – about 95% of maximal heart rate— but only about half of what can be achieved when people sprint at an all-out pace.

This less extreme HIT method may work well for people (the older, less fit, and slightly
overweight among us) whose doctors might have worries about them exercising“all-
out.” We have known for years that repeated moderate long-term exercise tunes up fuel
and oxygen delivery to muscles and aids the removal of waste products. Exercise also
improves the way muscles use the oxygen to burn the fuel in mitochondria, the
microscopic power station of cells.

Running or cycling for hours a week widens the network of vessels supplying muscle
cells and also boosts the numbers of mitochondria in them so that a person can carry
out activities of daily living more effectively and without strain, and crucially with less risk
of a heart attack, stroke or diabetes.

But the traditional approach to exercise is time consuming. Martin Gibala and his team have shown that the same results can be obtained in far less time with brief spurts of higher-intensity exercise.

The“secret” to why HIT is so effective is unclear. However, the study by Gibala and
co-workers also provides insight into the molecular signals that regulate muscle
adaptation to interval training. It appears that HIT stimulates many of the same cellular
pathways that are responsible for the beneficial effects we associate with endurance
training.

The upside of doing more exercise is well-known, but a big question for most people
thinking of getting fit is: How much time out of my busy life do I need to spend to get the
perks?

Martin Gibala says no time to exercise is not an excuse now that HIT can be tailored for
the average adult. While still a demanding form of training, Gibala adds, the exercise
protocol we used should be possible to do by the general public and you don’t need
more than an average exercise bike.

Quinoa

Ok, quinoa–pronounced “keen-wah”–is not officially a grain, it’s actually a seed. But you can use it just like you would cereal grains. Often referred to as the “super-grain”, quinoa is one of the very few non-animal sources of the complete set of amino acids. Or in plain English, it’s as good a protein source as meat, making it a must-try for vegans and vegetarians.

But that’s not the only super fact about this super grain: quinoa is full of antioxidants, phytonutrients, manganese and copper–all great stuff for your body. Compared to most other grains, quinoa is especially high in calcium, potassium and iron. Quinoa is also a prebiotic, just like yogurt is–meaning it feeds the good bacteria in your body, bolstering your immune system and keeping your digestive system happy.

Is there anything quinoa doesn’t do? Not really, it’s considered to be one of the most complete foods in nature. And it’s totally gluten-free.

If you want to try quinoa, look for a light colored grain about the size of a mustard seed. You’;; need to rinse and let it soak for 8 hours before cooking it. Quinoa can be used for a variety of unique and tasty salads, side dishes and soups.

Remember to consult your doctor before trying any new diet or fitness routines.  Happy Training.

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Here’s some good news for everyone out there suffering on a diet right now—it isn’t working. No, actually, this is not bad news. I meant what I said when I said it was good news—you can finally stop starving yourself.

I’ll admit some diets might work for a little while, but think about it—can you really survive on 1,000 calories a day for the rest of your life? Would you really enjoy life that way? I think not. And it’s ultimately counterproductive. When your caloric intake drops drastically below your body’s baseline needs, your body reacts by going into “starvation mode.”

Unfortunately, your body doesn’t get the memo that you’re deliberately starving yourself—it thinks you must be going through a time of famine and so it hangs on tight to every little calorie you do consume. Your body decides to try to burn less energy, and your metabolism grinds to a halt. In order to get the fuel it’s no longer getting from food, your starving body will breakdown any lean muscle tissue you have—that’s very bad because lean muscle tissue burns through a lot of calories. The longer you starve yourself, the more obsessed with food your brain becomes—because when you lose fat too quickly the hormones that control your appetite plummet. So when you do finally cave in from hunger after weeks of eating nothing but salad, you’re probably going to gain back more weight than you lost.

So dieting is a bust—that’s a relief! But then, how in the world are you supposed to lose that extra weight? First off, remember the real reason you’re doing this. Your ultimate motivation shouldn’t be some essentially arbitrary number on a scale—your ultimate motivation should be to treat your body right so you look and feel better for life.

Now, let’s just be clear on one thing. Am I giving you free license to go polish off a bag of chips whenever the whim should strike you? I think you know the answer to that. You do need to remember that ancient maxim “all things in moderation.” But instead of starving and punishing your body, focus on giving your body the right amounts of healthy, high-quality fuel so it can build muscle and charge through tough workouts like never before—and you will get fitter. Here’s your new strategy for weight loss:

Eat More and Burn More

Start every morning with a good solid breakfast, and make the time for healthy snacks in between major meals to avoid getting too hungry. That will keep your metabolism humming along all day and keep your blood sugar levels stable. And dust off that exercise DVD that’s been lying around in your basement for months. Working out is the best thing you can do to lose weight—hard-working muscles need a lot of calories, and just three pounds of muscle can eat up to 150 extra calories a day. You don’t need to start off with anything too intense. Just get your body used to the idea of a regular exercise regimen. Once you get started, it will be hard to stop—you’ll get hooked on all those feel-good endorphins.

Start Small

It’s a daunting task to revamp your entire life all at once. If you try to go from couch-potato and midnight snacker to gym rat and protein shake aficionado in 24 hours, you’re setting yourself up for failure—big time. So take on one goal at a time. This week, trade those calorie-packed Starbucks treats for lighter homemade coffee. Next week, start trading out white processed carbs for whole grains.

Listen To Your Body

You honestly don’t need to count calories or calculate fat and protein percentages— if you just pay attention to what your body is telling you. Eat when you feel hungry. Eat slowly so you have time to realize when you’re full—and when you’ ve had enough, stop.

If you’re not really hungry while you’re watching television and you’re just eating because you’re bored and want something to do—well then, don’t eat! I know it sounds obvious—but we’re all guilty of boredom-eating sometimes. So get off the couch and go for a jog—you’ll beat boredom and fat that way.

Remember to consult your doctor before trying any new fitness or nutrition program.  Happy Training!

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What do you reach for to quench your thirst after a long and grueling workout? For many years the typical athlete or fitness buff had an easy standard answer to that—a sports drink like Gatorade. But a new star has risen on the horizon of

post-workout recovery drinks—a new star that’s actually and old childhood friend. A slew of studies, health and fitness magazines and news reports have touted the classic chocolate milk as the best post-workout recovery drink.

In a study published in the Journal Of Sport Nutrition and Exercise Metabolism, cyclists biked to exhaustion, rested four hours and chugged either Gatorade, Endurox or chocolate milk. Then they set off for another round of cycling. The people who drank chocolate milk biked just as far as the subjects who drank Gatorade.

Proponents of post-workout chocolate milk point out that after a workout, the body is most receptive to using amino acids—protein—to repair muscle tissue. Every cup of milk packs about 8 to 11 grams of protein, while your typical sports drink has no such built-in protein source. Even better: cow’s milk is about 80% casein protein and 20% whey protein. You probably know that whey protein is ideal for immediate post-workout recovery since it’s fast-acting, delivering amino acids straight to your muscle tissue. But casein protein is digested slowly—so you can a steady stream of amino acids to your muscle for hours after you workout.

Other reasons cited for drinking chocolate milk after aworkout: it provides calcium and vitamin D, which many people don’t get enough of. And calcium is essential for proper muscle contraction. Chocolate milk’s carbohydrate content also helps you recover faster so you can get back in the gym.  Plus, you can whip up some chocolate milk for yourself at home, and it’s cheaper than sports drinks.

Not surprisingly Gatorade launched an advertisement campaign challenging the claims that chocolate milk is the ideal post-workout recovery drink.  But the beverage giant may be on to something. Milk as a post-workout drink really does have its drawbacks.

For one thing, there’s the much higher caloric count that milk carries. For an athlete who’s training hard and needs some extra calories that might be all right, but many people who exercise are doing so at least in part for the calorie burn—and chocolate milk will set them back a lot further than a sports drink.  A serving of Gatorade has 1/3 the calories of your average serving of chocolate milk.

For another thing, many people—30 to 50 million Americans—are lactose intolerance. And even if you haven’t been diagnosed with lactose intolerance and can usually get away with dairy, it’s not at all uncommon to have some degree of sensitivity to dairy, meaning that drinking a lot of milk—especially on an empty stomach, as you’re likely to have after a workout— at once could give you some milder symptoms. And the last thing you need after a tough workout is milk-induced cramps or stomach pain. Even if you’re not sensitive to dairy, slamming down something as rich and creamy as chocolate milk on a hot, humid summer day after running 10 miles doesn’t seem like doing your stomach a favor.

Finally, if you’re choosing a conventional, non-organic brand of chocolate milk, than you may be taking in hormones and antibiotics along with your protein and calcium. Gatorade, with all that sugar and artificial color, is no saint either when it comes to chemical food additives. But chocolate milk may not always be as pure and wholesome as is claimed. And if you workout regularly and you’re taking the time to find your best post-workout recovery drink, than you’re probably the kind of person who wants what’s pure and wholesome for your body whenever possible.

Ultimately, the best post-workout drink is the one that you like enough to drink plenty of so stay hydrated, and that makes you feel stronger and more energetic quickly so that you can get back in the gym sooner. If that’s chocolate milk, great, but if you’re a sports drink fan you don’t have to give up Gatorade just because of some media buzz. Even just plenty of plain water will do wonders to re-hydrate your body after a tough training session—there’s no need for anything fancy. So the best post-workout recovery drink is simply the one that’s best for you.

Just some food for thought.  I know what I use and those of that you know me are probably wondering why I posted this.  I believe not everything works the same for everyone.  Just trying to keep people informed. Remember to consult your doctor before taking on any new fitness or health routine.  Please feel free to leave comments or e-mail me with questions.  Happy Training

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If you are one of the roughly 1% of Americans who deal with celiac disease–or just one of the growing number of people who want to cut back on or even eliminate wheat from your diet to feel healthier–try baking with quinoa. True, bakeries and grocers have finally caught on and are now offering a much greater variety of gluten free options. But baking your own gluten free breads, muffins and other delights will give you the most control–and freedom–in your diet.

Quinoa is an ancient “grain” that’s not really a grain at all.

It’s a seed that looks like a cereal. The ancient Incas ate Quinoa for thousands of years, and it’s a rare gem among plants because it offers the complete set of essential amino acids–meaning it’s just as good a protein source as meat. This makes it ideal not only for GF baking but for vegans and vegetarians as well.

But it doesn’t stop there: quinoa is also an incredibly good source of fiber, and of important and sometimes hard-to come by minerals like phosphorus, magnesium and copper.

If you want to try baking with quinoa, it shouldn’t be too difficult to locate some quinoa flour at either a chain grocery or a specialty health food store, depending on where you live. Some recipes will also call for some plain quinoa cereal cooked up like a grain. Quinoa flakes are another great baking ingredient, perfect for replacing rolled oats in a baking recipe if you have an oat allergy.

How To Bake With Quinoa

Unfortunately, gluten actually does serve a purpose is baking: it helps doughs and batters stretch and provides them with their “give” and viscosity. When you bake with gluten-free flours like quinoa, you’ll need to use xantham gum or gaur gum to mimic the binding and thickening effects of gluten. Xantham and guar gum are available at most higher-end grocery chains, or you can check your local health food specialty store or even order online.

To get the best texture and flavor, try mixing quinoa flour with other gluten-free flours, and mix in some potato starch or tapioca starch as well. (Quinoa baked goods aren’t naturally starchy like wheat baked goods.) A blend of 2 parts quinoa flour, 2 parts sorghum flour and 1 part tapioca starch is a versatile all-purpose gluten free baking blend you can make at home. Many gluten-free flour blends also offer pre-mixed all-purpose GF flours.

Quinoa baked goods can get a little dry, so look for recipes that include applesauce, yogurt, fruit or sour cream–these will lend moisture to the finished product. Using honey or blue agave nectar (a healthy all-natural sweetener) in the place of sugar will also create moister, more tender baked goods because both of these ingredients act as natural humectants, meaning they pull in moisture from the air.

Quinoa flour has a more distinctive flavor than wheat. That isn’t necessarily a bad thing, but if you’re converting a conventional recipe to a GF recipe and using quinoa flour, consider upping the proportions of spices, vanilla or other baking flavors.

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