7 health and fitness myths that could disrupt your training goals

BelfastTelegraph.co.uk

The fitness industry really is full of a lot of bad information, and it makes it harder and harder for us to make informed choices about what we should and shouldn't do to help us work towards our goals.

http://www.belfasttelegraph.co.uk/life/health/7-health-and-fitness-myths-that-could-disrupt-your-training-goals-35985290.html

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The fitness industry really is full of a lot of bad information, and it makes it harder and harder for us to make informed choices about what we should and shouldn't do to help us work towards our goals.

So, once again, to help you make the best choices when it comes to what to believe when it comes to your training and nutrition, here are seven more myths that really need to stop:

High-fat diets have had their fair share of fads (Bulletproof Coffee, anyone?) and the idea of "eat fat to burn fat" has been knocking around for some time. Although a high-fat diet may be more preferable for some people, there has been nothing to show that it is a superior method for losing weight.

As calorie balance is the number one determining factor for weight loss, when you consider that a gram of fat has over double the calories of a gram of protein or carbs, a high-fat diet can easily see the calories add up very quick. Not necessarily ideal for those of us trying to shift some pounds.

You may have heard that cardio on an empty stomach is a great way for tapping into the body's fat stores - after all, if you've no fuel, it has to come from burning fat, right?

Research, however, indicates that fasted cardio is actually no more beneficial for losing weight than when training in a fed state.

Worse still, it may actually put us at a greater risk of losing muscle (particularly high intensity type training)- not great news for improving body composition.

Despite what some say about anything over 30g of Protein in a single meal simply being passed out of the body, the truth is that more protein just takes more times to be digested, absorbed, and used.

The length of time for digestion depends on the overall quantity of food in that meal. When you consider than protein itself is tougher to digest, as well as the effects of fibre, carbs, and previously eaten meals on the rate of digestion, a hefty intake of protein in a single meal can take over 10 hours to be digested and passed into our bloodstream.

Just because it's over 30g doesn't mean our bodies won't use it.

Both carbs and fats have been (falsely) argued as having negative effects on the body, and protein is no different.

It's long been said that a high protein intake is bad for the kidneys, whereas there is actually no published evidence to support this. Although those of us with an existing kidney condition should more likely be cautious of a high protein diet, intakes of up to 1.27g per lb of bodyweight have been shown to have no adverse effect on healthy kidney function.

As protein is essential for muscle growth and repair, it is a huge consideration for those of us who train - 0.8g per lb of bodyweight is a great minimum target to aim for.

Starvation mode is believed to be when the body ceases its ability to lose weight, and starts gaining it despite eating a low calorie intake. However, because calories in vs. calories out is what matters when looking at weight loss/gain, our bodies cannot suddenly just start gaining weight if we were truly in a calorie deficit.

If we are seeing weight gain, it is likely because we not in a deficit, as we are eating more than we realise (often from finding a very low calorie diet too hard to stick to,) or, more likely, because we are burning less calories than we think.

Due to the fact that our metabolism slows when we lose weight (as a lighter body requires less calories to run it,) and we move around less as we eat less (to conserve energy,) our energy output drops, making it harder to create the deficit we need to achieve further weight loss.

It once again boils down to calorie balance.

It's long been believed that there is a golden "window or opportunity" after a workout for us to kickstart muscle growth and refuel the body, but there is very little research to actually support this claim.

What's more, if we are to only look at one single meal, we overlook the nutrition we provide our bodies with across the course of the rest of the day. What we eat across 24 hours will have a much bigger impact on our bodies than what we eat within 30 minutes of training.

A warning typically touted by those who have experienced pain or injury while performing either squats or deadlifts. Despite being two of the biggest full-body exercises, there is nothing inherently dangerous about either exercise when performed correctly and through a full range of motion.

Pain is usually as a result of poor technique, or by letting your ego get the better of you when putting weight on the bar. It is important to remember though that not everyone is suited to every exercise - there's many different reasons why we might find a certain exercise isn't right for us, and if an exercise causes us pain, either a correction in technique, or an appropriate substitution should be considered.

Want more tips to help you work towards your health and fitness goals? Make sure to check out the Facebook page for daily advice and guidance.

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7 health and fitness myths that could disrupt your training goals - Belfast Telegraph

Dear Doctor: I'm living with Crohn's disease. Even though I feel fine, my wife is certain that it has caused me to be vitamin B12 deficient. If you could explain the signs of a B12 deficiency, it may put her mind at ease and get me off the hot seat.

Dear Reader: When you have Crohn's disease, a portion of your digestive tract is chronically irritated or inflamed. Symptoms include pain or cramping in your abdomen, diarrhea, fever and weight loss. The cause of Crohn's disease, one of a group of disorders known as inflammatory bowel disease (IBD), is not known at this time. However, changes in diet and the use of medications to reduce inflammation, along with bowel rest, can help relieve symptoms.

The reason your wife is concerned about your levels of vitamin B12 is that Crohn's disease can cause the tissue of the bowel to thicken, become scarred or develop ulcers. Any of these may cause the bowel to lose the ability to properly absorb nutrients. When the disease is located at the far end of the small intestine, where vitamin B12 absorption takes place, maintaining healthy levels of that vitamin can indeed become an issue.

We need about 2.4 micrograms of B12 per day for our bodies to carry out functions like making red blood cells, keeping our nerves healthy and making DNA. Sources of B12 include fish, meat, poultry, eggs, milk and other dairy products, with liver and clams delivering a particularly hefty dose of the vitamin. It's also added to some breakfast cereals and is available as a supplement.

Although most people in the United States get enough B12 through a balanced diet, up to 15 percent of Americans have some degree of deficiency. Some older adults lack adequate hydrochloric acid in their stomachs to properly separate B12 from food. That means that when the contents of the stomach reaches the end of the small intestine, B12 is not available in a form that can be absorbed. In individuals like yourself, whose bowel is chronically inflamed, absorption in the small intestine can become compromised, even with proper digestion in the stomach.

Symptoms that can indicate a vitamin B12 deficiency include feeling weak and tired for no apparent reason, mental confusion or "fogginess," a decline in balance, the onset of depression and even signs of dementia. Other indicators may be poor appetite, unexplained weight loss, ongoing constipation and nerve problems like prickling or tingling in the hands or feet. In extreme cases, a deficiency of vitamin B12 can lead to megaloblastic anemia, which can cause extreme fatigue, dizziness and pale skin.

If these symptoms sound familiar, your family doctor will measure your B12 levels via a simple blood or urine test. Should a deficiency be found, treatment may include a diet of foods rich in B12, regular B12 supplements or, in a severe case, B12 injections. And considering that long-term B12 deficiency can cause nerve damage and other serious problems, we would also prescribe a "thank you" to your wife.

Send your questions to askthedoctors@mednet.ucla.edu, or write: Ask the Doctors, c/o Media Relations, UCLA Health, 924 Westwood Blvd., Suite 350, Los Angeles, CA, 90095.

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Crohn's disease can be a factor in B12 deficiency - Hanford Sentinel

The U.S. military has great interest in more comprehensive measurement and tracking of metabolism, both for optimizing the performance of warfighters under demanding physical conditions and for maintaining the health and wellness of forces during and after their military careers. While sensors for making metabolic measurements have existed for decades, they are expensive, cumbersome instruments primarily intended for clinical or professional use. MIT Lincoln Laboratory, in collaboration with the U.S. Army Research Institute of Environmental Medicine (USARIEM)and the Marine Expeditionary Rifle Squad has undertaken a research effort to create a low-cost personal metabolic sensor and an associated metabolic fuel model. The Carbon dioxide/Oxygen Breath and Respiration Analyzer (COBRA) enables individuals to make on-demand metabolic measurements simply by breathing into it.

Besides assessing performance of soldiers in the field, the COBRA can be applied to broader purposes, such as training athletes for high-endurance activities, guiding weight loss by quantifying the impact of dietary and exercise regimens, or identifying nutritional imbalances, says Kyle Thompson, a member of the development team from Lincoln Laboratorys Mechanical Engineering Group.

Since the early 20th century, scientists have been using indirect calorimetry (IC) to calculate individual energy expenditure and metabolic rates. This method measures the ratio of carbon dioxide to oxygen in exhaled breath, which can be used to measure the levels of carbohydrates and fats being used by the body to meet metabolic energy needs. Information about energy expenditure rates is valuable for setting reasonable physical standards within the military. For example, limits on the distance and speed of foot marches can best be established by quantifying metabolic workloads of soldiers. The Soldier 2020 program is currently employing metabolic energy measurement to help establish job-related fitness requirements.

For high-performance athletes or active-duty soldiers, optimally matching nutritional intake to the demands of a specific activity can improve performance and increase the likelihood of successful mission completion, says Gary Shaw, principal investigator on the laboratorys COBRA team. Physically demanding tasks can lead to glycogen depletion, which has a negative impact on performance. By tracking energy expenditure in real-time, soldiers could detect and avoid the onset of low glucose levels associated with glycogen depletion as well as other metabolic complications, such as heat stress.

While existing mobile IC sensors can make physiological measurements, they are expensive and complex to calibrate; consequently, their application has largely been limited to clinical studies, high-performance athletics, and field testing with small groups of subjects over limited periods of time. The COBRA sensor is smaller, simpler to use, and less costly to manufacture than existing IC sensors, enabling the measurement of individual energy expenditure for dozens of soldiers in a military field unit throughout the day. Lincoln Laboratory researchers hope to use such measurements to refine the personalized metabolic fuel model for individuals, track nutritional needs, and assess the impact of training on the individuals metabolic efficiency and endurance.

The COBRA system is a breakthrough technology that promises to provide performance comparable to $30,000-$40,000 sensors at a fraction of the cost and with ease of use that makes personal ownership feasible, Shaw says.

USARIEM is currently testing and evaluating the COBRA sensor by comparing the COBRA measurements against those collected by laboratory-grade instruments. Once the sensor performance has been benchmarked in the laboratory, USARIEM will conduct small field studies to measure energy expenditure and nutrient consumption associated with different training exercises. Following successful field measurements, low-rate production of the COBRA sensor may be pursued in order to study energy expenditure and performance across dozens of soldiers over days of activity.

Beyond its use in studies of the performance of soldiers and athletes, the COBRA sensor and associated metabolic model can be applied to the management of the general populations metabolic health. It is anticipated that the COBRA sensor and metabolic model can be used to tailor dietary and exercise regimens for managing weight, inferring blood glucose and glycogen storage levels, and creating public databases on metabolic wellness and trends. This information could be used by clinicians and patients to aid in controlling obesity, which affects over one-third of Americans, and to provide a non-invasive indication of chronically high blood glucose, which is associated with the development of type-2 diabetes. According to the Centers for Disease Control and Prevention, nearly half of the adult population in the United States is either diabetic or pre-diabetic.

There are several promising avenues for the COBRA sensors future. The researchers have applied for a patent and plan to conduct single-subject experiments to demonstrate how the sensor can be used in assessing nutritional imbalances. The laboratory will also seek opportunities to collaborate with other researchers interested in using COBRA as a tool in clinical studies, including those concerned with weight loss and endurance training.

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Monitoring metabolic energy expenditure, health, and fitness with a breath analyzer - MIT News

TEMPE, Ariz., Aug. 1, 2017 /PRNewswire/ --Mountainside Fitness and Sonora Quest Laboratories have collaborated to offer a select menu of wellness screens and health profiles to Mountainside Fitness members, empowering them to take control of their health by ordering certain lab tests on their own. These tests are available through Sonora Quest Laboratories' My Lab ReQuest service which, per Arizona law, allows consumers to order lab tests from a licensed clinical laboratory without physician orders.

Mountainside Fitness members will have the opportunity to order any of the following tests through this partnership:

"Health and wellness are the cornerstones of the Mountainside Fitness organization. To be able to provide expanded services, which include blood testing, to our members is just another example of how we want to continue to support their health and fitness goals," noted Tom Hatten, founder and CEO of Mountainside Fitness.

Hatten added, "Health insights that were once only available to top-level athletes, we can now offer to our members. Sonora Quest Laboratories will arm our customers with inside information on their health that will allow them to optimize their training at our facilities."

Christina Noble, VP of Business Development with Sonora Quest, said, "As Sonora Quest continues to empower consumers to take more control over their own health, we are proud to partner with Mountainside Fitness and provide a solution that allows their members to play a more active role in managing their health. In this new era of personalized health care consumerism, My Lab ReQuest gives consumers more choice and flexibility in a convenient, efficient and confidential way."

Mountainside Fitness is a home-grown success story that was started by an Arizona State University student with a small fitness center in Ahwatukee in 1991. The founder turned his sweat equity and hands-on operational efforts into a successful health club with 14 locations around Greater Phoenix and more than 60,000 active members. Just recently, Mountainside Fitness opened at the award-winning and stunning Marina Heights development along Tempe Town Lake.

About Mountainside FitnessMountainside Fitness is Arizona's premier and privately owned health club currently operating more than 14 locations & 75,000 active members in the Phoenix Metropolitan area. Established in 1991 by Valley native Tom Hatten, Mountainside Fitness is proud to offer guests more than 80 group fitness classes per week, state-of-the-art fitness equipment, on-site childcare, complimentary towel service and a wide range of amenities with friendly service, at an affordable price. Mountainside Fitness is dedicated to helping members achieve their goals by offering a team of committed professionals, beautifully appointed full-service locker rooms, the option for executive treatment with personal lockers and laundry service, complimentary Wi-Fi, and the M Caf - an all-natural juice bar serving fresh juices, tasty smoothies, and healthy snacks. To learn more about Mountainside Fitness, visit mountainsidefitness.com or download the mobile app--search on iTunes or Google Play for Mountainside Fitness.

About Sonora Quest LaboratoriesSonora Quest Laboratories, a joint venture between Banner Health and Quest Diagnostics (NYSE: DGX), is part of the nation's largest integrated laboratory system with approximately 3,100 employees serving more than 23,000 patients every day throughout Arizona. Sonora Quest Laboratories is the market share leader in clinical laboratory testing in Arizona, performing more than 60 million diagnostic tests per year. Sonora Quest Laboratories offers a local comprehensive test menu which encompasses routine, molecular, prescription drug monitoring, cytogenetic, and pathology testing services. Ninety-eight percent of all testing is performed at our primary testing facilities located in Tempe, Tucson, Flagstaff, Prescott and Yuma. Sonora Quest Laboratories is accredited by the College of American Pathologists (CAP) which is the gold standard in laboratory accreditation, helping laboratories to maintain accuracy of test results and ensure accurate patient diagnosis. This accreditation ensures the highest standard of care for all laboratory patients as CAP inspectors examine laboratory staff qualifications, equipment, facilities, safety program and records, and overall management. http://www.sonoraquest.com.

MEDIA CONTACTSSonora Quest Laboratories 480.998.2600Gabby Soto, rel="nofollow">gsoto@lavidge.com

Mountainside Fitness 480.495.3806Jennifer Parks-Sturgeon, rel="nofollow">jparks-sturgeon@rosemoserallynpr.com

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LIMA Employers in the greater West Central Ohio region will collect $33 million in rebates from the Ohio Bureau of Workers Compensation in checks that will be mailed beginning next week.

BWC Administrator/CEO Sarah Morrison, in Lima to present a ceremonial check to local business leaders, said employers are free to spend their rebates as they wish, but she hopes they will consider investing in workplace safety.

We work with employers all over Ohio to prevent injuries and illness in the workplace, and they will tell you that investing in safety is a wise business decision, said Morrison, speaking at a press conference at the Lima/Allen County Chamber of Commerce. Safe workplaces mean fewer injuries, fewer medical claims and a stable workforce, all of which leads to a healthy bottom line for a business.

Morrison was joined by chamber President/CEO Jed Metzger and Tony Daley of Limas Spallinger Millwright Services Inc. Metzger and Daley accepted the check on behalf of employers in the entire region, which includes Allen, Auglaize, Shelby, Hancock, Putnam, and Van Wert counties.

Ohio Gov. John Kasich proposed the rebate in March. Its the third such rebate in the last four years, made possible by an improving safety climate, prudent fiscal management and strong investment returns. The plan to distribute rebates to more than 200,000 Ohio employers during the month of July was approved by BWCs Board of Directors in April. Visitbwc.ohio.govfor more details and eligibility requirements.

The plan also includes a $44 million investment innew health and safety initiativesto promote a healthy workforce and a culture of safety in every Ohio workplace. This includes a new wellness program for small employers, funding for programs to help firefighters and those who work with children and adults with disabilities, and an education campaign to address common injuries at work and in the home.

A healthy economy depends on a strong and healthy workforce, Morrison continued. And when the economy is healthy, we all benefit.

Rebate checks will be mailed in phases starting July 10.

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In the Department of Intramural and Recreational Sports, we want you to become engaged in our programs and facilities. By engaged we mean that you participate or use our programs to an extent that you develop a sense of ownership and belonging with us feel like part of the university community. We want you to feel like you matter here, because you do.

One of our more popular programs is the fitness and wellness program. We offer a wide variety of personal assessments, classes and self directed fitness challenges. By becoming involved in these, it is our hope that you will improve your lifestyle through improving your fitness level and truly become engaged with our program.

In addition to our fitness and wellness programs, our facilities are open over 300 hours per week and offer different opportunities at each location. The open recreation program provides a great chance to try new activities as equipment for things like racquetball and squash are available so you can try new things without having to purchase anything. There is also state of the art weight and cardiovascular equipment available for your use to supplement your fitness needs.

Personal Fitness Assessments:

Click for information on the U Fit program! U Fit is a program providing coaching and assessment for people wanting some assistance in those areas.

It's SRC Steve! This is SRC Steve. Steve is your "Professor of Gymology" and has filmed a series of videos to help you with things like your workouts and weight room etiquette. Take the links below and follow Steve through his journey to help you feel more comfortable about your workout and using the strength and fitness areas of the SRC.

Personal Fitness Training

: Our nationally certified personal trainers are committed to providing a comprehensive exercise program tailored to meet your individual needs and fitness goals. Your personal training package will include a free consultation as well as pre and post assessment. All sessions in each package are one hour (60 minutes) in length. Packages are valid for one year from the date of purchase.

One-on-One Training

3 sessions- $60.00

5 sessions- $95.00

10 sessions- $190.00

Small Group Training (2-3 people)

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5 sessions- $60.00/person

10 sessions- $120.00/person

Group Fitness Classes

Why Group Fitness? Because the term aerobics just didn't reflect the diverse offering of classes now available. Classes for students and SRC members are free. Just check out the schedule and come to the classes you want.

Click Here for Descriptions of All Group Fitness Classes

HSC Summer Fitness Schedule

All classes are FREE for currently enrolled students! Faculty and Staff may register for classes for a $30 fee.

12:00pm - 12:45pm

Power Yoga

Shelby

12:00pm - 12:45pm

Power Yoga

Shelby

5:15pm - 6:15pm

Step

Terri

5:15pm - 6:15pm

Zumba

Gail

Classes begin Monday, May 9th and end Friday, August 5th. There will be no classes on May 30th (Memorial Day) or July 4th (Independence Day).

SRC Summer Fitness Schedule

All classes are FREE for currently enrolled students! Faculty and Staff who are not SRC members may register for classes for a $40 fee.

5:00pm - 6:00pm

Power Yoga

Studio 201

Layne

5:00pm - 6:00pm

Power Yoga

Studio 201

5:45pm - 6:45pm

Boot Camp

Studio 200

5:45pm - 6:45pm

Group Cycling

Studio 204

Chelsea

5:45pm - 6:45pm

Boot Camp

Studio 200

7:00pm - 8:00pm

TRX Circuit

Studio 204

Classes begin Monday, May 9th and end Friday, August 5th. There will be no classes on May 30th (Memorial Day) or July 4th (Independence Day).

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At one time, I could not do this with a 30 pound dumbbell in my hand. I started out with no weights.

When I train I don't usually focus on how much calorie or fat I burn. Furthermore, if I'm not training for anything specific, such as a show or a shoot, I don't worry about "how long" my workout should be.

Depending on how I feel that day or how much time I have, sometimes my workouts are 10 minutes, sometimes 20, 30 or 40 minutes. I train with a focus on improved strength, performance and health, not too dependent on time or calorie count.

Hence, I create and include a lot of different strength challenges into my workouts such as this renegade row from push-up to side plank with 30lbs dumbbell.

Whether to lean up or change your body composition, if you want to achieve real sustainable results that last a life time, do not workout with the sole purpose of calorie burn or fat burn. Focus on strength-building instead. Training for strength is way more funand when you're well-fed, it can be far more effective at helping you stay lean than training solely for fat-loss.

No need to stress, just know that if you're getting stronger and your performance is improving, your body will burn, grow, sculpt and ship-shape itself to match the way you challenge it. Then, if you want to see more results, you can start honing down on very specific workout programs to further your goal. But don't be surprised, you might just love the way you look and feel at that point and won't feel the need for more. 😉

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Wellness with Penny | Empowering You From Inside Out