Sunday, April 19, 2009
Get Red Carpet Ready with P90X
You are cooler than you think!
If you are reading this, you probably already do P90X or one of Beachbody's other awesome fitness programs like ChaLEAN Extreme, Ten-Minute Trainer, or Turbo-Jam. You've known how great they make you look and feel for years now. Hollywood is finally catching up to you now. ((They are sooo 2 years ago.))
For example...
Some people think P90X is just for guys. Think again. Look at this super-fit superstar talk about her not so secret way to get red-carpet ready! Cheryl Crow can afford any trainer in the world to come right to her house. But she picks Tony Horton and the P90X videos.
Monday, April 6, 2009
Your Competitive Advantage
"See reality as it is, not as it was or as you wish it were. Change before you have to. Control your own destiny or someone else will. If you don't have a competitive advantage, don't compete."
--Jack Welch, former president and CEO, General Electric
Mr Welch was speaking about business, but I was struck by how much it relates to healthy living just as well.
See reality as it is.
That can mean a whole lot of things.
-Maybe you aren't 18 and more and you need to be a little careful with your workouts so you don't hurt yourself.
- Maybe it means you need to realize that obesity is a disease. It is not simply cosmetic. Being significantly overweight affects every aspect of your health and takes years off your life. Being around for the long haul starts with healthy habits today!
Change before you have to/ control your destiny.
- Don't wait until you have a heart attack to start exercising.
- Don't wait until your kidneys fail and you need dialysis before you take diabetes seriously
Waiting to hit rock bottom will can give you strong motivation for sure, but then you have a much deeper, darker hole to dig yourself out of.
Changing before you have to is difficult because you need to motivate yourself. It takes discipline. But it is much get to the peak of a mountain when you start your climb from the middle.
( I know I'm mixing metaphors, but this is my blog, I can do what I want! ;-) )
Not only that, but waiting to long may make it physically impossible to change. Waiting so long that you have blockages in your leg arteries can give you pain every time you walk to the mailbox. Imagine how tough it is to exercise when you are disabled like that.
Don't wait, control your destiny!
If you don't have a competitive advantage, don't compete.
This is where Beachbody comes in. With Beachbody, everything is laid out for you: when to exercise, what to do, even what and when to eat. Millions of pounds have been lost with proven programs like Project YOU Type 2, Turbo Jam, and P90X. The all-new Shakeology meal replacement has been shown help lower cholesterol, heart disease risk, and weight in just 12 weeks. And finally, the support you get from the Team Beachbody Club and Message Boards are second to none.
Beachbody's fitness programs, supplements, and community are YOUR competive advantage!
Play to win! You can do it! We can help!
If you have any questions about how to get the most of the community support or any other aspect of the Beachbody system, just drop me an email.
To your success,
-Doc
--Jack Welch, former president and CEO, General Electric
Mr Welch was speaking about business, but I was struck by how much it relates to healthy living just as well.
See reality as it is.
That can mean a whole lot of things.
-Maybe you aren't 18 and more and you need to be a little careful with your workouts so you don't hurt yourself.
- Maybe it means you need to realize that obesity is a disease. It is not simply cosmetic. Being significantly overweight affects every aspect of your health and takes years off your life. Being around for the long haul starts with healthy habits today!
Change before you have to/ control your destiny.
- Don't wait until you have a heart attack to start exercising.
- Don't wait until your kidneys fail and you need dialysis before you take diabetes seriously
Waiting to hit rock bottom will can give you strong motivation for sure, but then you have a much deeper, darker hole to dig yourself out of.
Changing before you have to is difficult because you need to motivate yourself. It takes discipline. But it is much get to the peak of a mountain when you start your climb from the middle.
( I know I'm mixing metaphors, but this is my blog, I can do what I want! ;-) )
Not only that, but waiting to long may make it physically impossible to change. Waiting so long that you have blockages in your leg arteries can give you pain every time you walk to the mailbox. Imagine how tough it is to exercise when you are disabled like that.
Don't wait, control your destiny!
If you don't have a competitive advantage, don't compete.
This is where Beachbody comes in. With Beachbody, everything is laid out for you: when to exercise, what to do, even what and when to eat. Millions of pounds have been lost with proven programs like Project YOU Type 2, Turbo Jam, and P90X. The all-new Shakeology meal replacement has been shown help lower cholesterol, heart disease risk, and weight in just 12 weeks. And finally, the support you get from the Team Beachbody Club and Message Boards are second to none.
Beachbody's fitness programs, supplements, and community are YOUR competive advantage!
Play to win! You can do it! We can help!
If you have any questions about how to get the most of the community support or any other aspect of the Beachbody system, just drop me an email.
To your success,
-Doc
Sunday, March 29, 2009
Diet Sodas are Making You Fat!
Dump the Diet Soda!
Let's think about it for a minute...
Diet sodas have been around for about 30 years now. If they were so great at helping us slim down, then why hasn't our national waistline trimmed down over the same period? It seems like the only thing exploding faster than diet soda sales over that time has been the rates of diabetes and obesity!
Now, lots of things have grown over that time- not just diet soda consumption and I am first to say that the obesity/diabetes epidemic is multi-factorial. But is certainly does make you think!
Now a new study has been published in the Feb '09 issue of Diabetes Care that followed 60000 people for 6 years. It found that the folks who drank 1 or more diet sodas per day had a 36% higher risk of getting metabolic syndrome (linked to heart disease) and a 67% higher chance of getting diabetes!
This comes on the heels of other studies linking diet soda consumption with metabolic syndrome and weight GAIN.
That diet soda you are drinking right now may actually be contributing to your weight gain!!!!
(slowly now, back away from the Fresca!)
Now I need to back-track a bit. All the studies are observational. They found an association. That doesn't necessarily mean a cause and effect. It could be that diet soda drinkers have other risks or behavior that cause these diseases, and it is not the diet soda itself.
But then again, it could be.
There are additional studies in rats that suggest that artificial sweeteners lead to overeating.
How, you ask?
Well, it appears rats (and probably people) sense sweet things when we taste them. A signal tells the brain, "Something sweet is coming in- that means energy! yippee!" It then cuts down your appetite because you have already met your body's energy needs for a while.
However, artificial sweeteners don't contain any energy(calories). After a while your body, being a pretty smart cookie, catches on to this. When a Hershey bar comes in later, your body says, "A-ha, something sweet. I'm not getting tricked again, sweet means no calories! Keep on eating!!"
Weight and appetite control are very complex, and again, this is one of many factors and the studies are preliminary. But my job is to keep you, dear reader, ahead of the curve.
With so many great alternatives to diet soda and artificial sweeteners, why not just skip them altogether. You are working too hard to get fit. Don't make it harder on yourself!
Doc's Favorite Alternative Drinks:
Unsweetened cold herbal tea. Tastes awesome. Make a pitcher and keep it in your fridge!
Water with lemon/lime/or cucumber. Again, just fill a pitcher and keep it in your fridge!
Tart cherry or pomegranite juice added to water. Don't drink them straight--way too much sugar. Instead, add an ounce to a glass of water for flavor without the calories.
An added bonus is that all these are cheaper than soda- saving you ching! Hmm... That is a good idea for a future blog entry!!
Have a great week!
-Doc
Let's think about it for a minute...
Diet sodas have been around for about 30 years now. If they were so great at helping us slim down, then why hasn't our national waistline trimmed down over the same period? It seems like the only thing exploding faster than diet soda sales over that time has been the rates of diabetes and obesity!
Now, lots of things have grown over that time- not just diet soda consumption and I am first to say that the obesity/diabetes epidemic is multi-factorial. But is certainly does make you think!
Now a new study has been published in the Feb '09 issue of Diabetes Care that followed 60000 people for 6 years. It found that the folks who drank 1 or more diet sodas per day had a 36% higher risk of getting metabolic syndrome (linked to heart disease) and a 67% higher chance of getting diabetes!
This comes on the heels of other studies linking diet soda consumption with metabolic syndrome and weight GAIN.
That diet soda you are drinking right now may actually be contributing to your weight gain!!!!
(slowly now, back away from the Fresca!)
Now I need to back-track a bit. All the studies are observational. They found an association. That doesn't necessarily mean a cause and effect. It could be that diet soda drinkers have other risks or behavior that cause these diseases, and it is not the diet soda itself.
But then again, it could be.
There are additional studies in rats that suggest that artificial sweeteners lead to overeating.
How, you ask?
Well, it appears rats (and probably people) sense sweet things when we taste them. A signal tells the brain, "Something sweet is coming in- that means energy! yippee!" It then cuts down your appetite because you have already met your body's energy needs for a while.
However, artificial sweeteners don't contain any energy(calories). After a while your body, being a pretty smart cookie, catches on to this. When a Hershey bar comes in later, your body says, "A-ha, something sweet. I'm not getting tricked again, sweet means no calories! Keep on eating!!"
Weight and appetite control are very complex, and again, this is one of many factors and the studies are preliminary. But my job is to keep you, dear reader, ahead of the curve.
With so many great alternatives to diet soda and artificial sweeteners, why not just skip them altogether. You are working too hard to get fit. Don't make it harder on yourself!
Doc's Favorite Alternative Drinks:
Unsweetened cold herbal tea. Tastes awesome. Make a pitcher and keep it in your fridge!
Water with lemon/lime/or cucumber. Again, just fill a pitcher and keep it in your fridge!
Tart cherry or pomegranite juice added to water. Don't drink them straight--way too much sugar. Instead, add an ounce to a glass of water for flavor without the calories.
An added bonus is that all these are cheaper than soda- saving you ching! Hmm... That is a good idea for a future blog entry!!
Have a great week!
-Doc
Wednesday, March 25, 2009
P90X Saved My Life!
By Paula Martin
----------------------
Note from Doc- This is a very special entry. It is the true story of Paula Martin and could easily be turned into a made-for-TV movie (hint- to any would-be producers out there!). It is that good. P90X saved her life- but not in the way you might think. Read on!
----------------------
Two years ago, I was 53 and 75lbs overweight. I had a very physical job as a carpenter, but the job abuses your body with heavy lifting and holding myself in awkward positions. I had lower back pain and my very livelihood was being threatened. I committed myself to exercising and eating right everyday regardless of how I felt. I started walking, then added P90 and finally P90X. I was very proud of my accomplishment of just being able to do a program like P90X at my age. I won a fitness contest and $1000, which motivated me more. But what I didn’t realize was the true value of the program wasn’t in pounds lost or money won.
On a warm sunny day this June 29th, I drove up the State Forest road toward my house. These roads are bad even on good days and constantly changing with plant growth, trees down, and wash outs. Familiarity with the road caused a brief lack of attention and I suddenly found myself spinning down the mountain in my Subaru. They say your whole life passes before you and things move in slow motion when you have a accident. I didn’t find either to be true. My first reaction was disbelief and anger. The second one was pure survival and pain. With every roll of the car I felt my body take a bigger beating and on the last two rolls I felt severe pain in my back. I found myself at the bottom of a 53’ cliff in the creek (thankfully low at the time) with the car facing the opposite direction on its side.
I struggled to breathe through the pain with each gut wrenching groan. I realized my car was still running and turned it off. I also realized I could not been seen from the road and calling for help on a cell phone is never possible where I live. Now I was faced with a choice: stay still for my possible broken back and maybe not be found or attempt to exit the vehicle. It didn’t take long to choose the second. I looked for a possible escape route. The door did not open, but the back window was broken out so I slowly and painfully moved into the back and stood in about a foot of water through one back window. I stepped up on the seats to push myself out through the other back window and lowered myself hands first to the creek bed. As my hands touched the creek, I realized I had another problem my left arm had no strength. I couldn’t see any visible breaks, but I figured my shoulder to be broke or dislocated. Thank goodness for all the push-ups I had been doing for a year. I was able to lower myself down with one arm. Now on my hands and knees I stood up slowly. Pain seared up my back and I could barely stand. Just then I heard a truck coming down the road. I waved and yelled and they drove by without seeing me even out of the vehicle. I was still struggling to breathe through the pain and I am sure my yell was little more than a whisper.
I looked down the creek to the bridge; it was at least 300’ over slippery wet rocks. I didn’t think I could walk that far without falling. Then I looked up to the road it was a 53’ nearly vertically climb. Next to my car the cliff was vertical for about ten feet so I moved down to a spot where I could work my way up the hill. The hill going up was about a 50 degree slope and very loose rock. I got on my hands and knees and with one good arm, grabbed small saplings and crawled slowly to the top. The last ten of the climb feet there was nothing to grab and I just prayed, “God don’t let me slide all the way back down!” I made it to the road and stood up. Any thought I had of walking out of the forest left my head as fast as the pain coursed through me.
There are many times you can stand on this State Forest Road without seeing a person, but fortunately, this was a Sunday and on Sundays people are leave their camps. Just as I was looking for a place to lay flat and not be run over I heard the sound of a vehicle coming down the road. It ended up being my neighbor’s son who took me to where I could get help. The helicopter took me to a Trauma 1 center, the doctor’s told me I had a burst (into 4 pieces) compression fracture of T12, a fractured L1 and a fractured left scapula, but by a miracle no paralysis. I spent four days in the hospital and have spent 3 months in a back brace.
Now the rehabilitation begins, but I know because of my success in the past with P90X, I can face anything. I can climb the mountain again and get back to health. P90X saved my life and being in good shape can save yours! Join me on my journey back to health and let’s help each other climb our own mountains.
-Paula Martin
Your Homework:
1. Push Play at least 5 times this week.
2. Email your me if you have any questions or need advice.
3. Realize that you can climb any mountain in your life with proper preparation and dedication.
4. Be careful driving. ;-)
Note: Special thanks to Paula for allowing me to use her story!!
----------------------
Note from Doc- This is a very special entry. It is the true story of Paula Martin and could easily be turned into a made-for-TV movie (hint- to any would-be producers out there!). It is that good. P90X saved her life- but not in the way you might think. Read on!
----------------------
Two years ago, I was 53 and 75lbs overweight. I had a very physical job as a carpenter, but the job abuses your body with heavy lifting and holding myself in awkward positions. I had lower back pain and my very livelihood was being threatened. I committed myself to exercising and eating right everyday regardless of how I felt. I started walking, then added P90 and finally P90X. I was very proud of my accomplishment of just being able to do a program like P90X at my age. I won a fitness contest and $1000, which motivated me more. But what I didn’t realize was the true value of the program wasn’t in pounds lost or money won.
On a warm sunny day this June 29th, I drove up the State Forest road toward my house. These roads are bad even on good days and constantly changing with plant growth, trees down, and wash outs. Familiarity with the road caused a brief lack of attention and I suddenly found myself spinning down the mountain in my Subaru. They say your whole life passes before you and things move in slow motion when you have a accident. I didn’t find either to be true. My first reaction was disbelief and anger. The second one was pure survival and pain. With every roll of the car I felt my body take a bigger beating and on the last two rolls I felt severe pain in my back. I found myself at the bottom of a 53’ cliff in the creek (thankfully low at the time) with the car facing the opposite direction on its side.
I struggled to breathe through the pain with each gut wrenching groan. I realized my car was still running and turned it off. I also realized I could not been seen from the road and calling for help on a cell phone is never possible where I live. Now I was faced with a choice: stay still for my possible broken back and maybe not be found or attempt to exit the vehicle. It didn’t take long to choose the second. I looked for a possible escape route. The door did not open, but the back window was broken out so I slowly and painfully moved into the back and stood in about a foot of water through one back window. I stepped up on the seats to push myself out through the other back window and lowered myself hands first to the creek bed. As my hands touched the creek, I realized I had another problem my left arm had no strength. I couldn’t see any visible breaks, but I figured my shoulder to be broke or dislocated. Thank goodness for all the push-ups I had been doing for a year. I was able to lower myself down with one arm. Now on my hands and knees I stood up slowly. Pain seared up my back and I could barely stand. Just then I heard a truck coming down the road. I waved and yelled and they drove by without seeing me even out of the vehicle. I was still struggling to breathe through the pain and I am sure my yell was little more than a whisper.
I looked down the creek to the bridge; it was at least 300’ over slippery wet rocks. I didn’t think I could walk that far without falling. Then I looked up to the road it was a 53’ nearly vertically climb. Next to my car the cliff was vertical for about ten feet so I moved down to a spot where I could work my way up the hill. The hill going up was about a 50 degree slope and very loose rock. I got on my hands and knees and with one good arm, grabbed small saplings and crawled slowly to the top. The last ten of the climb feet there was nothing to grab and I just prayed, “God don’t let me slide all the way back down!” I made it to the road and stood up. Any thought I had of walking out of the forest left my head as fast as the pain coursed through me.
There are many times you can stand on this State Forest Road without seeing a person, but fortunately, this was a Sunday and on Sundays people are leave their camps. Just as I was looking for a place to lay flat and not be run over I heard the sound of a vehicle coming down the road. It ended up being my neighbor’s son who took me to where I could get help. The helicopter took me to a Trauma 1 center, the doctor’s told me I had a burst (into 4 pieces) compression fracture of T12, a fractured L1 and a fractured left scapula, but by a miracle no paralysis. I spent four days in the hospital and have spent 3 months in a back brace.
Now the rehabilitation begins, but I know because of my success in the past with P90X, I can face anything. I can climb the mountain again and get back to health. P90X saved my life and being in good shape can save yours! Join me on my journey back to health and let’s help each other climb our own mountains.
-Paula Martin
Your Homework:
1. Push Play at least 5 times this week.
2. Email your me if you have any questions or need advice.
3. Realize that you can climb any mountain in your life with proper preparation and dedication.
4. Be careful driving. ;-)
Note: Special thanks to Paula for allowing me to use her story!!
P90X Saved My Life!
By Paula Martin
----------------------
Note from Doc- This is a very special entry. It is the true story of Paula Martin and could easily be turned into a made-for-TV movie (hint- to any would-be producers out there!). It is that good. P90X saved her life- but not in the way you might think. Read on!
----------------------
Two years ago, I was 53 and 75lbs overweight. I had a very physical job as a carpenter, but the job abuses your body with heavy lifting and holding myself in awkward positions. I had lower back pain and my very livelihood was being threatened. I committed myself to exercising and eating right everyday regardless of how I felt. I started walking, then added P90 and finally P90X. I was very proud of my accomplishment of just being able to do a program like P90X at my age. I won a fitness contest and $1000, which motivated me more. But what I didn’t realize was the true value of the program wasn’t in pounds lost or money won.
On a warm sunny day this June 29th, I drove up the State Forest road toward my house. These roads are bad even on good days and constantly changing with plant growth, trees down, and wash outs. Familiarity with the road caused a brief lack of attention and I suddenly found myself spinning down the mountain in my Subaru. They say your whole life passes before you and things move in slow motion when you have a accident. I didn’t find either to be true. My first reaction was disbelief and anger. The second one was pure survival and pain. With every roll of the car I felt my body take a bigger beating and on the last two rolls I felt severe pain in my back. I found myself at the bottom of a 53’ cliff in the creek (thankfully low at the time) with the car facing the opposite direction on its side.
pxsavedmylife_1.png
I struggled to breathe through the pain with each gut wrenching groan. I realized my car was still running and turned it off. I also realized I could not been seen from the road and calling for help on a cell phone is never possible where I live. Now I was faced with a choice: stay still for my possible broken back and maybe not be found or attempt to exit the vehicle. It didn’t take long to choose the second. I looked for a possible escape route. The door did not open, but the back window was broken out so I slowly and painfully moved into the back and stood in about a foot of water through one back window. I stepped up on the seats to push myself out through the other back window and lowered myself hands first to the creek bed. As my hands touched the creek, I realized I had another problem my left arm had no strength. I couldn’t see any visible breaks, but I figured my shoulder to be broke or dislocated. Thank goodness for all the push-ups I had been doing for a year. I was able to lower myself down with one arm. Now on my hands and knees I stood up slowly. Pain seared up my back and I could barely stand. Just then I heard a truck coming down the road. I waved and yelled and they drove by without seeing me even out of the vehicle. I was still struggling to breathe through the pain and I am sure my yell was little more than a whisper.
I looked down the creek to the bridge; it was at least 300’ over slippery wet rocks. I didn’t think I could walk that far without falling. Then I looked up to the road it was a 53’ nearly vertically climb. Next to my car the cliff was vertical for about ten feet so I moved down to a spot where I could work my way up the hill. The hill going up was about a 50 degree slope and very loose rock. I got on my hands and knees and with one good arm, grabbed small saplings and crawled slowly to the top. The last ten of the climb feet there was nothing to grab and I just prayed, “God don’t let me slide all the way back down!” I made it to the road and stood up. Any thought I had of walking out of the forest left my head as fast as the pain coursed through me.
pxsavedmylife_2.png
There are many times you can stand on this State Forest Road without seeing a person, but fortunately, this was a Sunday and on Sundays people are leave their camps. Just as I was looking for a place to lay flat and not be run over I heard the sound of a vehicle coming down the road. It ended up being my neighbor’s son who took me to where I could get help. The helicopter took me to a Trauma 1 center, the doctor’s told me I had a burst (into 4 pieces) compression fracture of T12, a fractured L1 and a fractured left scapula, but by a miracle no paralysis. I spent four days in the hospital and have spent 3 months in a back brace.
Now the rehabilitation begins, but I know because of my success in the past with P90X, I can face anything. I can climb the mountain again and get back to health. P90X saved my life and being in good shape can save yours! Join me on my journey back to health and let’s help each other climb our own mountains.
pxsavedmylife_3.png
-Paula Martin
Your Homework:
1. Push Play at least 5 times this week.
2. Email your me if you have any questions or need advice.
3. Realize that you can climb any mountain in your life with proper preparation and dedication.
4. Be careful driving. ;-)
Note: Special thanks to Paula for allowing me to use her story!!
----------------------
Note from Doc- This is a very special entry. It is the true story of Paula Martin and could easily be turned into a made-for-TV movie (hint- to any would-be producers out there!). It is that good. P90X saved her life- but not in the way you might think. Read on!
----------------------
Two years ago, I was 53 and 75lbs overweight. I had a very physical job as a carpenter, but the job abuses your body with heavy lifting and holding myself in awkward positions. I had lower back pain and my very livelihood was being threatened. I committed myself to exercising and eating right everyday regardless of how I felt. I started walking, then added P90 and finally P90X. I was very proud of my accomplishment of just being able to do a program like P90X at my age. I won a fitness contest and $1000, which motivated me more. But what I didn’t realize was the true value of the program wasn’t in pounds lost or money won.
On a warm sunny day this June 29th, I drove up the State Forest road toward my house. These roads are bad even on good days and constantly changing with plant growth, trees down, and wash outs. Familiarity with the road caused a brief lack of attention and I suddenly found myself spinning down the mountain in my Subaru. They say your whole life passes before you and things move in slow motion when you have a accident. I didn’t find either to be true. My first reaction was disbelief and anger. The second one was pure survival and pain. With every roll of the car I felt my body take a bigger beating and on the last two rolls I felt severe pain in my back. I found myself at the bottom of a 53’ cliff in the creek (thankfully low at the time) with the car facing the opposite direction on its side.
pxsavedmylife_1.png
I struggled to breathe through the pain with each gut wrenching groan. I realized my car was still running and turned it off. I also realized I could not been seen from the road and calling for help on a cell phone is never possible where I live. Now I was faced with a choice: stay still for my possible broken back and maybe not be found or attempt to exit the vehicle. It didn’t take long to choose the second. I looked for a possible escape route. The door did not open, but the back window was broken out so I slowly and painfully moved into the back and stood in about a foot of water through one back window. I stepped up on the seats to push myself out through the other back window and lowered myself hands first to the creek bed. As my hands touched the creek, I realized I had another problem my left arm had no strength. I couldn’t see any visible breaks, but I figured my shoulder to be broke or dislocated. Thank goodness for all the push-ups I had been doing for a year. I was able to lower myself down with one arm. Now on my hands and knees I stood up slowly. Pain seared up my back and I could barely stand. Just then I heard a truck coming down the road. I waved and yelled and they drove by without seeing me even out of the vehicle. I was still struggling to breathe through the pain and I am sure my yell was little more than a whisper.
I looked down the creek to the bridge; it was at least 300’ over slippery wet rocks. I didn’t think I could walk that far without falling. Then I looked up to the road it was a 53’ nearly vertically climb. Next to my car the cliff was vertical for about ten feet so I moved down to a spot where I could work my way up the hill. The hill going up was about a 50 degree slope and very loose rock. I got on my hands and knees and with one good arm, grabbed small saplings and crawled slowly to the top. The last ten of the climb feet there was nothing to grab and I just prayed, “God don’t let me slide all the way back down!” I made it to the road and stood up. Any thought I had of walking out of the forest left my head as fast as the pain coursed through me.
pxsavedmylife_2.png
There are many times you can stand on this State Forest Road without seeing a person, but fortunately, this was a Sunday and on Sundays people are leave their camps. Just as I was looking for a place to lay flat and not be run over I heard the sound of a vehicle coming down the road. It ended up being my neighbor’s son who took me to where I could get help. The helicopter took me to a Trauma 1 center, the doctor’s told me I had a burst (into 4 pieces) compression fracture of T12, a fractured L1 and a fractured left scapula, but by a miracle no paralysis. I spent four days in the hospital and have spent 3 months in a back brace.
Now the rehabilitation begins, but I know because of my success in the past with P90X, I can face anything. I can climb the mountain again and get back to health. P90X saved my life and being in good shape can save yours! Join me on my journey back to health and let’s help each other climb our own mountains.
pxsavedmylife_3.png
-Paula Martin
Your Homework:
1. Push Play at least 5 times this week.
2. Email your me if you have any questions or need advice.
3. Realize that you can climb any mountain in your life with proper preparation and dedication.
4. Be careful driving. ;-)
Note: Special thanks to Paula for allowing me to use her story!!
Friday, October 3, 2008
Newsflash: Eating more makes mice fat.
Stop the presses!
Researchers say "... poor diet may increase risk of obesity, diabetes."
Oh Really?!
Actually, I cut out the important part:
Researchers say "brain pathway activated by poor diet may increase risk of obesity, diabetes."
It turns out that eating a high-fat diet and excess calories turns on a "master inflammation switch" in a part of the brain called the hypothalamus. With the switch turned on, mice gained weight and became resistant to insulin and leptin (a hormone involved in feeling full).
When researchers genetically modified the mice so that the switch stayed off, the mice were more likely to maintain a normal weight.
Healthday reports that previous studies "had shown that eating too much triggered inflammatory responses in muscles, liver, and other metabolic tissues, changes that underlie the development of type 2 diabetes. ... But, it wasn't known if the same pathway was at work in the central nervous system."
Looks like it is (at least in mice).
In the future, medications desigend to attack this inflammation pathway in the hypothalamus might be a potent weapons in the war to fight the epidemic of obesity and its related problems, including heart disease, and even cancer.
For now, the best way to keep your master inflammation switch turned off may be the same old-same old. Eat right and exercise. Maybe it isn't news after all.
Source: Cell, October 3, 2008
Researchers say "... poor diet may increase risk of obesity, diabetes."
Oh Really?!
Actually, I cut out the important part:
Researchers say "brain pathway activated by poor diet may increase risk of obesity, diabetes."
It turns out that eating a high-fat diet and excess calories turns on a "master inflammation switch" in a part of the brain called the hypothalamus. With the switch turned on, mice gained weight and became resistant to insulin and leptin (a hormone involved in feeling full).
When researchers genetically modified the mice so that the switch stayed off, the mice were more likely to maintain a normal weight.
Healthday reports that previous studies "had shown that eating too much triggered inflammatory responses in muscles, liver, and other metabolic tissues, changes that underlie the development of type 2 diabetes. ... But, it wasn't known if the same pathway was at work in the central nervous system."
Looks like it is (at least in mice).
In the future, medications desigend to attack this inflammation pathway in the hypothalamus might be a potent weapons in the war to fight the epidemic of obesity and its related problems, including heart disease, and even cancer.
For now, the best way to keep your master inflammation switch turned off may be the same old-same old. Eat right and exercise. Maybe it isn't news after all.
Source: Cell, October 3, 2008
Tuesday, September 16, 2008
Use It or Lose It
Use It or Lose It.
Why Everyone Needs Resistance Training,
If you are 40 years old or older, if you ever plan to be over 40, or if you know anyone over 40, you need to read this.
For years we've been told that if we want to live long, we need to get our heart pumping with aerobic exercises at least three times a week. While this is great for your heart and waistline, recent research is revealing that it is only part of the story. More and more recent studies show the critical importance of resistance training to maintain the best health that you can throughout your life.
Most people think of resistance, or weight training, as the domain of the young. Doctors were scared to suggest that older patients lift weights. It was feared that large swings in blood pressure would lead to heart attacks and strokes. Besides, who wants to see grandma in a bikini or grandpa flexing in his speedo?
These fears have not materialized. In fact, The newest American Heart Association guidelines published in 2007 recommend moderate weight training in addition to aerobic training for all adults unless they have severe uncontrolled blood pressure, active chest pain known as unstable angina, symptomatic aortic stenosis, or a few other rare, serious heart conditions.
Now we know that resistance training is absolutely critical for older adults. Over the last several years, a mountain of evidence is forming to show that the group that benefits from strength training the most is older people. Weight training is not just for young people, everyone needs to do it.
Jeff Williamson, MD, a geriatrician at Wake Forest University school of medicine is adamant about the benefits of muscle building in older adults. "I like to say there are really only two reasons why older people end up in a nursing home. One is that their brains stop working, and the other is that their muscles stop working. Especially their leg muscles."
How old is old?
Some loss of muscle cells is inevitable as people age. People in their 40's and 50's need to take prompt action to preserve the strength they still have according to Dr Williamson. For most people, muscle loss starts shortly after age 40.
Sedentary people will arrive in their golden years with much less muscle mass than their active peers. This is critical, because low muscle mass is a leading cause of disability. People wait their whole life to retire, and because of poor habits early in life, they can't enjoy their retirement because of functional disability.
"We see pretty large declines in strength in people because they don't maintain activity," said Barbara Bushman, PhD, professor of health, physical education and recreation at Missouri State University. Lean muscle mass declines about 0.5 pounds per year between age 30 and 60. In one study, 45% of women age 46 to 64 said they could not even lift 10 pounds. But functional strength can be maintained or improved upon for most people throughout their lives.
Give it to me straight, doc. Is there hope?
Although muscle cell loss is inevitable over time, the remaining fibers can be made bigger, stronger and more effective by lifting weights. In addition, muscle endurance can be improved with aerobic activity. Multiple studies have shown dramatic strength increases of 50% or more from just a few months of strength training in older people.
Fountain of Youth.
All of our cells contain organelles called mitochondria, the "powerhouse" of cells. Scientists believe that mitochondrial dysfunction is involved in the muscle loss commonly seen in older adults. A 2007 study looked at the expression of genes in mitochondria of older people before and after a 6-month strength training program. In addition to measurable strength gains, researchers found a remarkable reversal of the genetic fingerprint. After training, the genes in the mitochondria reverted to an pattern similar to those seen in the younger adults.
Bottom line.
"Although the performances of marathon runners and weight lifters decline after 40, well designed and carefully administered training programs can provide dramatic evidence that age-associated atrophy, weakness and fatigue can be slowed," wrote John Faulkner, PhD, molecular and integrative physiology researcher from the University of Michigan medical school. "Master athletes maintain a high level of fitness throughout their life."
Keep active. Start now. No matter your current age, add resistance to your routine. In twenty years, you'll thank me.
Sources:
American Medical News, Sept 15th, 2008
Circulation July, 2007
ScienceDaily 23 May 2007.
Why Everyone Needs Resistance Training,
If you are 40 years old or older, if you ever plan to be over 40, or if you know anyone over 40, you need to read this.
For years we've been told that if we want to live long, we need to get our heart pumping with aerobic exercises at least three times a week. While this is great for your heart and waistline, recent research is revealing that it is only part of the story. More and more recent studies show the critical importance of resistance training to maintain the best health that you can throughout your life.
Most people think of resistance, or weight training, as the domain of the young. Doctors were scared to suggest that older patients lift weights. It was feared that large swings in blood pressure would lead to heart attacks and strokes. Besides, who wants to see grandma in a bikini or grandpa flexing in his speedo?
These fears have not materialized. In fact, The newest American Heart Association guidelines published in 2007 recommend moderate weight training in addition to aerobic training for all adults unless they have severe uncontrolled blood pressure, active chest pain known as unstable angina, symptomatic aortic stenosis, or a few other rare, serious heart conditions.
Now we know that resistance training is absolutely critical for older adults. Over the last several years, a mountain of evidence is forming to show that the group that benefits from strength training the most is older people. Weight training is not just for young people, everyone needs to do it.
Jeff Williamson, MD, a geriatrician at Wake Forest University school of medicine is adamant about the benefits of muscle building in older adults. "I like to say there are really only two reasons why older people end up in a nursing home. One is that their brains stop working, and the other is that their muscles stop working. Especially their leg muscles."
How old is old?
Some loss of muscle cells is inevitable as people age. People in their 40's and 50's need to take prompt action to preserve the strength they still have according to Dr Williamson. For most people, muscle loss starts shortly after age 40.
Sedentary people will arrive in their golden years with much less muscle mass than their active peers. This is critical, because low muscle mass is a leading cause of disability. People wait their whole life to retire, and because of poor habits early in life, they can't enjoy their retirement because of functional disability.
"We see pretty large declines in strength in people because they don't maintain activity," said Barbara Bushman, PhD, professor of health, physical education and recreation at Missouri State University. Lean muscle mass declines about 0.5 pounds per year between age 30 and 60. In one study, 45% of women age 46 to 64 said they could not even lift 10 pounds. But functional strength can be maintained or improved upon for most people throughout their lives.
Give it to me straight, doc. Is there hope?
Although muscle cell loss is inevitable over time, the remaining fibers can be made bigger, stronger and more effective by lifting weights. In addition, muscle endurance can be improved with aerobic activity. Multiple studies have shown dramatic strength increases of 50% or more from just a few months of strength training in older people.
Fountain of Youth.
All of our cells contain organelles called mitochondria, the "powerhouse" of cells. Scientists believe that mitochondrial dysfunction is involved in the muscle loss commonly seen in older adults. A 2007 study looked at the expression of genes in mitochondria of older people before and after a 6-month strength training program. In addition to measurable strength gains, researchers found a remarkable reversal of the genetic fingerprint. After training, the genes in the mitochondria reverted to an pattern similar to those seen in the younger adults.
Bottom line.
"Although the performances of marathon runners and weight lifters decline after 40, well designed and carefully administered training programs can provide dramatic evidence that age-associated atrophy, weakness and fatigue can be slowed," wrote John Faulkner, PhD, molecular and integrative physiology researcher from the University of Michigan medical school. "Master athletes maintain a high level of fitness throughout their life."
Keep active. Start now. No matter your current age, add resistance to your routine. In twenty years, you'll thank me.
Sources:
American Medical News, Sept 15th, 2008
Circulation July, 2007
ScienceDaily 23 May 2007.
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