Some formerly believed that exercise would cause heart failure. Fortunately, again we now know that the right amount of exercise strengthens the heart muscle and helps to enhance bone mass while strengthening all of the muscles.

There is another myth that has been recently debunked by the latest research. It is that exercise will wear out a person’s joints and leads to the onset of osteoarthritis.

A team of researchers from Boston, Massachusetts, and Ainring, Germany, have determined that there is no good evidence to support the belief that exercise will cause a deterioration of normal joints during regular exercise. The findings of the group were made through a review of existing literature and published in the Journal of Anatomy.

“We found that in elite athletes where there was more likelihood of obtaining sports injuries, there was an increased risk of OA (osteoarthritis) in the damaged joints, but in most people, vigorous, low impact exercise is beneficial for both its physical and mental benefits,” said study leader David Hunter, M.D. of New England Baptist Hospital.

This is very good news for the normal person who wants to exercise and get a good workout by walking or running whether in the outdoor environment or on a piece of aerobic exercise equipment. Individuals who have not engaged in activities where injury to a joint might have occurred are very unlikely to hurt or wear out their joints even during prolonged and vigorous exercise.

As the popularity of exercise continues to increase throughout the world, people can look forward to achieving the benefits of weight control, management of cardiovascular disease and diabetes, and in improving their mental outlook on life.

One item the research team did point out that could be a factor in knee OA, in particular, could be the issue of weight. “The largest modifiable factor for knee OA is body weight, such that each additional kilogram (2.2 pounds) of body mass increases the compressive load over the knee by roughly 4 kg (8.8 pounds).”

A person who has sports injuries, is overweight or needs advice on how to maximize the benefits of an exercise program would do well to consult a natural healthcare professional. A physical treatment may help put a strained or injured body part in a better position to start exercise. A diet adjustment for an overweight person along with suggestions to exercise through biking or swimming to reduce the strain on the body may be forthcoming. A consultation with a chiropractor or acupuncturist on these matters may lead to a life-long exercise program that strengthens the body, improves the mind and leads to better health.

Source: Science Daily. “Exercise No Danger for Joints: Non-Elite Level Activity Does Not Increase risk of Osteoarthritis,

Review Suggests.” January 2009. http://www.sciencedaily.com/releases/2009/01/090127101854.htm

Look…I’m IN the industry, being a personal trainer in Manhattan Beach, and have been teaching nutrition programs for 10 years now, and sometimes it can be truly complicated.  However, in seeing many different types of fad diets, exercise programs, and just about every fitness “gizmo” come and go, I have found there to be a very specific set of steps to eating healthy that are critical for the vast majority of people to follow in order to get what you want.

1.  You MUST eat  3 meals per day.

Outside of all the arguments out there, this principle still holds true for fitness results.  While your body CAN get by eating 1-2 meals per day, this is NOT the way to go.  The primary problem with not eating at least 3 meals per day is blood sugar regulation.  After eating a meal, within 3 hours to 5 hours, blood sugar starts to drop.  If we don’t eat again, your body perceives this as a stress.  Of course, as stressor’s effects, you get an elevation of stress hormones and a whole stream of effects inside your body in attempt to bring the body back to homeostasis.  This is a completely normal process, however, we don’t want to intentionally stress our bodies in this way while attempting to restore health and attain fitness results.  Balancing biochemistry is the key to losing fat and building lean muscle mass.  Increased stress makes you fat and muscle-less.  Bottom line:  Eat at LEAST 3 meals per day.

2.  You MUST drink a minimum of 50% of your bodyweight in ounces of water per day.

Water is extremely important.  I’m sure you have read 500+ articles on why you need to drink it, from its “negative caloric” balance, to its detoxifying effect.  The volume of your water intake  must be at LEAST 50% of your bodyweight in ounces of water per day.

So, of course, what is the MOST common complaint for drinking that much water?  Peeing too much!

Here is a quick tip for stopping excessive urination:  Add just a PINCH of Celtic Sea Salt to every liter of water you drink.  This will assist in balancing trace minerals in your water after its been super filtered.

That leads me to water quality.  It should go without saying to NEVER drink tap water.  Its about as vile, fluoridated, chlorinated, bacteria, heavy metal, and toxic ridden crud as you will come across.  Drink at MINIMUM from a household reverse osmosis machine or countertop filter.  Be sure to get one that filters out flouride!

 

But, this counts as protein, doesn't it??

3.  Avoid all “Pseudo” and “Franken-foods”

I don’t care what you have been told, that can of diet pepsi or that gluten-free cookie is NOT good for you, and it DOES make a difference on your health program.  Most of these foods may be devoid of the demonized elements of mal-health, like carboydrates or gluten, but they contain a plethora of other unhealthy and potentially toxic junk that will do nothing to help you get healthier.  Do yourself a favor and avoid believing otherwise.  Its junk, plain and simple.  Your mission, should you choose to accept it, is to eat REAL food.  That means avoiding anything that doesn’t expire relatively quickly.  Good quality fresh meats, vegetables, fruits, nuts, seeds, and healthy oils.

Following these simple eating tips universally will help just about anyone achieve the Manhattan Beach fitness level body!

I guess that is completely a matter of opinion, but to me, its about creating a body with the following attributes:

1.  Having the ideal weight and bodyfat levels

This have been NO secret for decades, but today it appears that the media is telling us something different.  The bottom line is that low bodyfat levels and an ideal weight are highly correlated to good health.  So, not only does losing fat make you look fabulous, but you will actually be getting healthier too, provided that its done in a healthy way!

2.  Having ideal muscle balance

For the past 10 years, the “functional fitness” craze has really been taking off.  This is essentially stemming from a progressive involvement of all movement based professions, including personal training, physical therapy, massage therapy, and even chiropractic.  Its now widely accepted that your exercise program should address proper foundations of movement, including posture, muscle balance, strength and flexibility.  You know if a trainer is way outdated and “old school” if no introductory assessment measures these areas prior to designing a fitness program.  Having proper muscle balance keeps your joints healthy, eliminates pain, and makes your exercise program safe.

3.  A truly healthy nutrition plan that promotes things like  good energy, sleep, cardiovascular health, and removal of toxic substances from the environment and foods

This is an area quite often not addressed.  In order to have the ultimate body, one can’t simply eat to lose weight.  Eating is how our bodies get nutrients, enzymes, and other co-factors to perform all the millions of operations that are occurring in our cells every moment.  Its important to learn things like eating right for your Metabolic Type, correcting nutritional deficiencies, and assisting your body with the natural process of detoxification.

In essence, personal training in Manhattan Beach for the ultimate body is a long term solution to total health that involves many facets, which all must be addressed using the right exercise and nutritional approach.

Manhattan Beach Personal Trainers

Here are some tips to help you know what to look for in a personal trainer in Manhattan Beach:

Certification & Continuing Education

Don’t think that since your personal trainer is working at a fitness center they’re certified. If you find that they are certified, that certification should derive from a genuine certification body. This is just about the most important aspects to find out when discovering what to look for in a fitness expert. The National Academy of Sports Medicine and the CHEK Institute are two of the best and sought after certifications for personal trainers. When you locate a personal trainer that you might employ,ask them about their certifications. However, some personal trainers may also be certified in other disciplines such as massage therapy, (and sub-specialities such as medical massage), strength coaching, or nutrition.

Medical Related Background And Fitness Assessment

Before beginning a program, they should take your medical history and have you perform a fitness evaluation.. A fitness evaluation may appear in the type of a Physical Activity Readiness Questionnaire, which can ensure that your personal trainer is aware of any problems that may affect your performance (such as asthma, diabetes, fibromyalgia, and scoliosis). Additionally, musculoskeletal or orthopedic injuries have to be considered when picking exercises and any exercise modifications that have to be made. The fitness assessment consists of your fitness goals, your blood pressure, starting weight, and body fat. Choosing a Manhattan Beach personal trainer is a good decision, provided you do a little bit of homework!

When patients go to their doctors with persistent upset stomach, their doctors may warn them that chronic stomach upset can contribute to erosive esophagitis (EE). EE is a condition of irritation and ulceration that can occur when stomach acid chronically leaks into the esophagus from the stomach. EE can eventually lead to cancer in some people.

One of the most common solutions offered by the medical profession is prescription strength Nexium, Prilosec, Prevacid, Aciphex, Vimovo and related drugs that are available over-the-counter. These drugs block the ability of the stomach to produce and release digestive acids into the stomach. So yes, the person may now no longer suffer from heartburn, but their ideal digestion is also interrupted rather than being repaired and restored to normal and healthy activity.

Now there is even another reason why these drugs should be  avoided.

The FDA has just notified doctors that those drugs which reduce stomach acids cause an increased risk of fractures of the hip, wrist and spine. Those at greatest risk are those aged 50 or older who’ve used high doses of such drugs for a year or more.

While the greatest increased risk for fractures in these studies involved people who had been taking prescription proton pump inhibitors for at least one year, as well as those who had been taking high doses of the prescription medications (not available over-the-counter) — as a precaution, the “Drug Facts” label on the OTC proton pump inhibitors (indicated for 14 days of continuous use) is also being revised to include information about this risk.

The FDA is recommending to healthcare professionals, that when prescribing proton pump inhibitors, they should consider whether a lower dose or shorter duration of therapy would adequately treat the patient’s condition.

Source: Food and Drug Administration, Proton Pump Inhibitors (PPI): Class Labeling Change, 05/25/2010,http://www.fda.gov/Safety/MedWatch/SafetyInformation/SafetyAlertsforHumanMedicalProducts/ucm213321.htm

Source: AstraZeneca website, About Acid Reflux Disease, October 2009, http://www.purplepill.com/acid-reflux-disease/index.aspx

The amazing part of this all is that the ROOT cause of the symptoms is rarely if ever found. Thus, people stay on these drugs sometimes for many years.  Finding the root cause involves specific tests, which may include any of the following:

-Food sensitivity testing
-Comprehensive Digestive Panel
-Urine or hair mineral analysis

These are all tests I have access to in my practice.  If you want to know more, hit reply and I will send you more information on testing.

Sam Visnic

What is implied by it?

Well, have you noticed that there appears to be a “diet” for every single possible symptom out there?

-Depression diet

-Fat loss/Weight loss diet

-Candida diet

-Inflammation diet

-Diabetic diet

-High blood pressure diet

-Cancer diet

-Infertility diet

-Muscle gain diet

…and of course this list goes ON and ON and ON!

You know, its funny…in doing a lot of talks and seminars lately, I’m reminded of HOW difficult it can be for people to let go of the idea that symptoms or conditions dictate what kind of dietary or health approach someone should take.

However…NOTHING CAN BE FURTHER FROM THE TRUTH! (Thats also a funny Pres. Bush phrase there! ha!)

What I have realized thus far throughout my work with Metabolic Typing is that in fact, identifying each person’s unique metabolic type, and setting them forth on eating the right foods for that type, and thus positively influencing hundreds, if not thousands upon thousands of biochemical interactions that are occurring in the body every second, many of these symptoms disappear without any specific focus on them.

Focusing on symptoms and attempting to work backwards to find a solution is the realm of allopathic medicine.  While the type of approach that allopathic medicine uses works very well for acute medical conditions, it is near worthless in the realm of chronic health situations.

“Chronic” describes a situation that is of long term.  And in such a case, it will ALWAYS involve multiple imbalances or “malfunctions” in the body.  As a result of these malfunctions, there are symptoms as the body can no longer compensate appropriately.

In addition, back to my original presenting concept, there appears to be VERY little, if not ZERO correlation between the condition that exists, and singular imbalances in the body that are causing the symptoms or condition.  In fact, for any given condition or symptom, there can be more reasons that can be at the root cause than you can count!  One example is constipation.  How do you fix that?  Whats the first thing you thought?  Increase fiber, right?  Well, the reality is that chronic constipation suffers respond positively to fiber supplements less than 5% of the time!!!  Hypo-thyroid?  Not in every case.  This is one symptom that frustrates most health care practitioners to NO end, because there is NOT ever one solution that works for every sufferer.

This is frankly why there has been no “silver bullet” to eliminating the top chronic diseases that exist in our world today.  There is not, nor will there ever be a “fix all” pill, diet, cream, potion, or any other sort of ridiculousness that is being sought after, no matter how many billions have been or will continue to be spent.

So, what CAN we focus on?

The focus of Metabolic Typing is on the underlying systems in the body that regulate and control various functions.  For example, we have the Autonomic Nervous System.  There are two branches, called the Sympathetic and the Parasympathetic.  When there is excess sympathetic activity, and weakness in the parasympathetic side, there will be imbalances in nutrient utilization, digestion, absorption, elimination, detoxification, and immune system modulation.  This may produce COUNTLESS symptoms and if the imbalance remains for long periods of time, will eventually influence and create imbalances in further regulatory systems in the body.

If the focus is maintained on identifying how to support the weak side, in this case, the parasympathetic branch, normal function will be restored, and the effects of the imbalance will disappear!

What a novel concept!

There are 11 currently identified systems in the body that we focus on balancing in Metabolic Typing:

–Parasympathetic/Sympathetic

–Fast/Slow Oxidation

–Electrolyte Balance

–Anaerobic/Dyaerobic

–Acid/Alkaline

–Prostaglandin

–Neurotransmitter

–Endocrine dominance

–Blood type

–Constitutional type

–Steroidal hormone

As you can imagine, attempting to balance 11 systems that are all moving at once can be quite a daunting task!  However, the real trick is to focus on the main ones, that, when balanced, create a relative degree of balance amongst the others.

So, as you see, it ALL starts with knowing your Metabolic Type!   Take the Advanced Metabolic Typing test, learn in depth about your body’s unique needs, eat the right foods in the right amounts, and its all fine-tuning and downhill from there!

If you haven’t taken the Advanced Metabolic Typing test, hit reply and find out how to get it done.

If you have done the Advanced test, and are interested in how to balance the other systems to achieve a greater degree of balance, well-being, and health, do the same!  Send me an email!

This study was actually done on volunteers who lived in the vicinity of London’s Heathrow Airport and three other airports around Europe. Scientists for the Imperial College London remotely tracked the blood pressure of 140 volunteers to determine what influence night-time noise from airports or traffic might have on individual blood pressure. Readings were taken at 15 minute intervals and then compared to noise recorded in the area where the person was sleeping. Study results appeared in the European Heart Journal.

Researchers noted that “noise events” reaching 35 decibels or louder caused a noticeable blood pressure rise in their subjects. This level of noise could be caused by aircraft overhead, noise from passing traffic or even a snoring person. Researchers noted that the resultant rise in pressure occurred if the person awoke from the sound and when they were not consciously disturbed.

Systolic blood pressure increased an average of 6.2mmHg (mercury) at the 35 decibel level. (Systolic measures the high end of pressure produced when the heart pushes blood out of its chambers.) The diastolic blood pressure (when the heart is filling its chambers with blood and the pressure is at its low point) increased as well by an average of 7.4 mmHg.

It was interesting to note that it was the loudness of the noise and not the type of noise that caused the rise in blood pressure. Traffic noise, aircraft noise, a person yelling or snoring would make no difference. Only loudness mattered.

Such increases could have a negative effect on a person, particularly if their blood pressure is already at dangerously high levels. High blood pressure is defined by the World Health Organization as 140 mmHg or more on the systolic end of the measuring scale. This hypertension can contribute to increased risks of developing heart disease, stroke, kidney disease and dementia.

Thus, it seems it is no longer just the food that a person eats or the amount of stress in their lifestyles that are the causes of increased blood pressure. To really keep blood pressure under control, a calm and quiet home and sleep environment can really be important to a person’s overall health and wellness.

Source: Imperial College London. “Aircraft Noise Raises Blood Pressure Even Whilst People Are Sleeping, Says Study.” February 2008. http://www3.imperial.ac.uk/newsandeventspggrp/imperialcollege/newssummary/news_13-2-2008-10-14-29

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