Should I be taking a daily Multi-Vitamin?

Vitamins and minerals are nutrients that are essential to life. Studies show 80-91% of people don’t achieve the recommended daily intake levels for all the vitamin and minerals from food, and recent figures highlight the fact that supplemental levels of certain vitamins and minerals are linked to the prevention of many degenerative diseases and a slowing of the aging process. A multi-vitamin is like an insurance plan – take one every day and it will provide the nutrients your body needs when your diet isn’t providing them.

So how do you choose the right one for you? Look for one that’s enriched with antioxidants and a full B-Complex ranging from 25 mg to 50 mg. Also ensure there’s no added food colouring or preservatives, and the cost should range between $1.00 and $1.25 per day. The brand that my family and I use is called “Progressive.” They make a daily men’s, women’s and 50+ tablet, and are available at Bodies By Design.

Inspire to Aspire,

Kristopher Simpson

Abdominal Injuries

Strains or muscle pulls are a common injury, especially in athletic training. The abdominal wall is predominately muscular, comprising of the rectus abdominus, internal obliques and external obliques. Of these, the rectus abdominus is the most prominent, and is typically referred to as a “six pack.” It’s usually the rectus abdominus muscle (see insert) that’s injured; however, other muscles in the area can also be affected. Muscle pulls to the abdominal muscles are usually the result of a sudden violent contraction, overstretching or continuous overuse.

The signs and symptoms include:

• Tenderness over  the bottom area of the rectus abdominus muscle;
• A sudden sharp pain in the abdominal muscle which would indicate a tear;
• A cramping sensation or tightness;
• An increase in pain when the abdominal muscles are contracted, especially while doing a crunch.

If the tear is significant, the symptoms can be prolonged and disabling. This is especially true if the tear occurs where the muscle attaches to the ribs, pelvic or pubis bone. In these cases, the injury may be re-aggravated continuously which can be self-limiting. Resting the abdominal area at the first sign of injury is a very important part of healing for this particular injury. This can minimize months of pain and/or possible surgery. To prevent this injury, a proper warm-up prior to training (which should include proper stretching exercises) is thought to decrease injuries from muscle pulls because the muscles are more extensible when the tissue temperature has been increased by one or two degrees.

For more information on Physio by Design in Woodbridge, click this link. You can also book a consultation here.

Sugar Addiction

Many people claim they’re “chocoholics,” or that they’re guilty of an insatiable sweet tooth. Do they lack discipline, or are they truly addicted to candy and desserts? Princeton researcher Dr. Bart Hoebel – in a paper presented at the American Psychological Society annual meeting – found rats that were fed a steady diet of sugar had altered brains that made them crave sweets. (Sugar causes the brain to release opioids and dopamine, which cause pleasure and arousal). This increased the size of brain receptors for these feel-good chemicals and made the brain dependent on sugar. Addicted rats deprived of sugar showed signs of withdrawal, such as teeth chattering, nervousness and shrieking. The rats binged on the sugar when it was restored to them. Taste, rather than calories, seems to trigger addiction, because rats could also get hooked on saccharin. The scientists speculated that food itself might be addictive for some people, which could explain, at least in part, the obesity epidemic.

Do You Need Orthotics?

Orthotics are specially designed insoles that are worn inside the shoe to control abnormal foot function and/or accommodate painful areas of the foot. These can be either commercially made or custom made to one’s foot. Orthotics help the impaired foot function, by controlling abnormal movement across the joints of the feet. For example, poor shock absorption of the foot may be caused by excessive pronation (flattening of the foot) or excessive supination (where the arch is too high).

There are many common symptoms that may indicate misalignment of the feet. You may be a candidate for orthotics if:

• one side of the sole of your shoe wears out faster than the other;
• you frequently sprain your ankle;
• you have chronic heel, knee or lower back pain;
• you have pain in the ball of your foot with or without calluses;
• your shins hurt;
• your toes are not straight;
• your feet point inward or excessively outward when you walk; or
• your feet hurt in general.

It’s important to note that your feet shouldn’t hurt. Pain is the body’s way of warning you something is wrong. If you ignore your pain, the condition causing it could become worse. Relief is closer than you think. In some cases, painful feet can be treated with modalities such as ultrasound, massage, and TENS therapy. Many people would benefit from a prescribed custom-made orthotics to support the foot, redistribute weight and absorb shock.

For more information on Physio by Design in Woodbridge, click this link. You can also book a consultation here.

Are bootcamp classes in Woodbridge effective?

The question should be: what is “bootcamp?” The history of bootcamp is military basic training. I’m talking about hitting the swamp, climbing up trees, swinging off ropes, climbing up walls and just getting beat up and dirty. Is that’s what’s happening with bootcamp training in Woodbridge? Not a chance — it’s a glorified outdoor workout that’s no better than the next trendy workout. The classes are big and have clients with different fitness levels and goals, so don’t expect it to see the results you would with personal training in Woodbridge. Get outdoors this summer and exercise, but don’t believe the hype when it comes to bootcamps in Woodbridge, unless of course you want to enlist in the army.

Inspire to Aspire,
Kristopher Simpson

How often should you work out?‏

If you were to work out 3 times per week you would only be dedicating 1.8% of your 168 hour week to fitness. How would you expect to see results with such little time invested? It would also be nice to dedicate 1.8% of your week to your job and still make the money you do today. I would suggest 4 – 5 times per week for significant cosmetic results. Make it part of your work week. Anything less and you’ll only receive the health benefits (increased energy, strength, endurance etc.) not the fat loss and toning you may desire. Let’s look at this example: contestants of the “Biggest Loser” TV show dedicate hours upon hours a day training along with being on severe diets. A radical example, but that’s what it takes to see such radical results. Life is simple — you get what you put into it and there are no lotteries when it comes to fitness.

Inspire to Aspire,
Kristopher Simpson

Get More from your Personal Training in Woodbridge!

 

1. READ A BOOK — There is a saying that “knowledge is power.” Talk to your trainer and read some reviews about exercise and wellness books and find one that you can read and learn something from. This isn’t supposed to be a return to study hall, but rather it should be time you set aside to improve yourself and seek out some easy to digest education. Just keep in mind, the great ideas you get from a book are only great if you use them.
2. GO EXTRACURRICULAR — There is only so much you can do with your personal trainer, so it can help you speed up the process of getting to your goal if you do some additional exercise outside of your regular sessions. Whether it’s going for a run, doing an extra workout or just taking the dog for a long walk, it all helps to increase your fitness and well-being. Make sure you let your trainer know you are adding to your regular sessions (i.e. communicate) so he or she doesn’t push you too hard. Use the rule of the thumb that most people can safely increase their physical activity by about 10% per week.
3. TAKE A COOKING CLASS — Nutrition is one of the most important parts of any fitness program, whether or not it’s for weight management. The proper food and how to prepare it are crucial to your success. Look for a cooking class that emphasizes the kinds of food you like prepared in a way that suits your lifestyle (can you say fast and easy?).
4. GET A CHECKUP — Apart from personal training in Woodbridge, make sure you are proactive with the rest of your health. See your doctor once a year (more if you have specific concerns) and have a dental check-up every six months. These preventative measures will put you in a better position to deal with anything that might come up or before it ever develops.
5. COMMUNICATE — If you’re feeling like your trainer isn’t pushing you hard enough (or too hard), make sure they know. By communicating with them and providing them with feedback, they will be better prepared to alter your program to better suit your needs. Remember, their education is in physical fitness, not reading minds!

Meal Replacements for Long-Term Weight Control

The success rate for most weight loss programs — defined as keeping the weight off for a year or more — is about five percent. That’s pretty dismal! The result of a study by Dr. M. Flechtner-Mors and colleagues from the University of Ulm, Germany, suggest meal replacements may be the key to long-term weight control. The study compared weight loss in people given a low-calorie diet with those who replaced two meals a day with a diet shake. After dieting for three months, both groups replaced one meal a day with a diet shake. The dietary shake group lost more weight than the low-calorie meal group. Both groups maintained weight loss during the four-year experiment — a success rate of about 50 percent. This study shows using meal replacements are a good way to lose weight because it reduces food decisions a person has to make. The study also showed losing weight had major health benefits — reduce blood pressure, blood fats, blood sugar and insulin levels.  (Obes. Res. 8: 399-402, 2000)

Why do my feet hurt in the morning when I step out of bed?

From the weekend warrior to the competitive athlete, the rising participation of physical activity has led to a wide range of overuse syndromes such as heel spurs and plantar fascitis. These are conditions in which the bottom of the heel is extremely painful. Plantar fascitis is an inflammation of the strong tissue that runs along the bottom of the foot and connects the heel to the base of the toes. A heel spur is the abnormal pulling of this fascia which irritates the heel bone. The body lays down a heel spur as a protective mechanism.

These common overuse injuries are characterized by complaints of pain with the first few steps in the morning, some relief following activity, but returning after extended periods of standing or walking. Since it is difficult to rest the foot, this problem gradually worsens. With progression, pain may start interfering with daily activities.

Some potential causes include weak foot muscles, flat or high arches, poor shoe support, sudden increase in activity level or weight, and/or a tight Achilles tendon. Effective treatment will address decreasing pain and inflammation, restoring flexibility to the tight muscles surrounding the arch and the ankle; strengthening the intrinsic muscles of the foot; taping the foot to help decrease your pain by distributing force away from the stressed plantar fascia, and a gradual return to full activity.

For more information on Physio by Design in Woodbridge, click this link. You can also book a consultation here.

Circuit Training Helps Fight Fat

Circuit training involves doing a series of weight and callisthenic exercises rapidly — you do an exercise and then proceed quickly to the next. It’s a great training method because it develops strength and endurance fitness at the same time. But, how effective is it for cutting the fat? Dr. Robert Haltom and colleagues studied the number of calories people burn during and after circuit training. They also studied the effects of rest time between exercises on overall calorie cost. Their subjects did two circuits of eight upper and lower body resistance exercises of 20 reps. Subjects rested for either 20 or 60 seconds between exercises. The researchers found people burned approximately 260 calories from doing the circuit workout and the rest interval between exercises didn’t make much difference. Though 260 calories might not seem like much, when you consider this kind of training also builds and tones muscle, circuit training could turn you into a calorie burning dynamo. Those calories will add up!  (Med Sci Sports Exer, 31:1613-8,2000)

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