The Pulse - September/October 2010

Volume 6.5

Just for laughs…

I have to exercise in the morning before my brain figures out what I’m doing. — Marsha Doble

The Day is Here!

Future Body BasicsMany of you at this point may have heard whispers of BodyBasics moving locations. Well as of August 6th, the talk is official. We have purchased a location just west of La Canada on the south side of Ina Road. Build out on the new place started on August 23 and it is scheduled to be completed sometime in the next 8 – 12 weeks. We are all very excited about the opportunity to service our lovely clients in a bigger and freshly equipped facility. Look for coming events as we get closer to the unveiling of our new home!

10 Common Exercise Myths Exposed

Fitness information is readily available these days, which can be a good thing. At the same time, it is important to be able to distinguish between misleading information (i.e. advertisements trying to sell a product) and the facts. Here are 10 common exercise myths that we frequently hear from our clients.

  1. In order for me to lose weight, all I need to do is exercise.
    It is true that exercise will, indeed, burn extra calories. However, many times exercisers will overestimate exactly how many calories are burned in a single exercise session. In order to drop one pound of body fat in a week through exercise alone, a total of 3500 calories must be expended. Break that down into seven days, and that means burning an extra 500 calories a day. In order to burn 500 calories, the average-sized (about 150 lbs) person working at a moderate fitness level will have to exercise for at least 60-90 minutes 7 days each week!
    Therefore, while it is possible to lose weight with exercise alone, making healthy dietary changes along with exercise will assist in the reduction of calories; making the goal of weight elimination much more realistic and achievable.
  2. Crunches/Sit-ups are a good way to reduce belly fat.
    The truth is there is no such thing as spot training. Exercising your abdominal muscles is a prime example of this myth. Working on building muscle in a specific body part will do very little to reduce the body fat in that area. Performing crunches expends about 3-5 calories per minute. Think of how many minutes you would have to be doing crunches in order to drop one pound of body fat (about 11-19 hours).
    The upside to this is that by doing a variety of abdominal exercises, over time you will begin to see your waist and belly trim up a bit due to the muscles tightening around your middle. Just don’t be fooled that this trimming means you are losing body fat in this area.
  3. After exercise, your metabolism is revved up all day, burning many extra calories.
    While this is something we all want to believe, the truth is that after about 30-45 minutes of vigorous exercise, the body’s metabolism quickly returns to pre-exercise levels. And only 10-25 extra calories were burned post-exercise. Knowing this, however, does not mean that we should skimp on our after-exercise meal. Doing so will result in lowered blood sugar and elevated hunger levels throughout the day, which will lead to the increased desire for not-so-healthy food choices.
  4. I will burn more calories if I don’t eat before exercise.
    Many exercisers are fearful of eating prior to exercise because they believe that the calories they will burn will come from what was just eaten instead of the stored fat they are trying to reduce. The truth is, not eating before exercise may result in lowered energy levels and therefore the inability to work hard enough to burn a substantial amount of calories that will, in the course of the day, make a difference.
  5. Any exercise is better than nothing.
    We are never going to discourage exercise and activity in one’s day. However, it is important to be mindful of just how much exercise you are getting on a daily basis and whether you are doing enough to really make a difference. Of course, the statement, something is better than nothing, certainly applies to exercise, but science tells us that there are specific guidelines to strive for in order to achieve the health and fitness benefits of exercise. The American College of Sports Medicine’s current recommendations for aerobic exercise in adults are:

    • At least 150 minutes a week of moderate-intensityOR
    • 75 minutes a week of vigorous-intensity aerobic physical activityOR
    • an equivalent combination of moderate and vigorous-intensity aerobic activity

    The bottom line is that the body’s anatomy and physiology desire a healthy dose of physical activity on most days, and while certainly something is better than nothing, a small amount over the long run, is simply not enough.

  6. Aerobic fitness is a lot more important than muscular fitness for health.
    Aerobic exercise is often thought of as more important because it can theoretically burn more calories than weight lifting in a given amount of time. While it is a very important component in achieving health, an exercise program consisting of aerobic exercise only is not enough for achieving good fitness and overall health.
    Muscular fitness is critical for strengthening the body and bones, helping to prevent injury and disease such as osteoporosis. It also plays an important role in weight management, which in turn, assists in cardiovascular health as well as many other diseases. It is recommended that one include a moderate to high intensity strength-training program into their exercise routine no less than two times a week.
  7. I’m a woman and don’t want to do heavy weights for fear that I will bulk up.
    This has to be one of the main concerns brought to us by our female clients. Many are afraid that by lifting weights, they will develop bulky muscles. The fact is that most women do not have the genetic make-up to gain big muscles like their male counterparts. Weight-training, however, is especially important for women because it helps keep their bodies strong, which will fend off diseases that tend to favor women, such as osteoporosis. It also aids in the loss of body fat which will give the lean, toned look many women desire.
  8. Stretching is too time consuming and not really that important in my fitness routine.
    Stretching gets a bad reputation because people feel that if you have only a certain amount of time to get in exercise, it is better to focus on aerobic activity or strength training. It is important to remember to build in time for stretching because it is, in fact, a key component to overall health and fitness. Having flexibility in your joints and muscles will help you achieve full range-of-motion when performing certain exercises and therefore can result in greater strength gains.
    It is also important in the prevention of injury and is very helpful post-exercise for reducing the effects of muscle-soreness and muscle tightening that can happen after a tough workout.
  9. The best time to exercise is in the morning.
    Studies have shown that it does not matter when in the day you exercise, the benefits are going to be the same. We believe the reason this myth has come around is because people tend to be more energized in the morning, resulting in more consistent and intense exercise regimens. Whatever your schedule allows, plan ahead, pick a time, and make an appointment with yourself so that you will be less likely to skip your workout. It is important to remember that no matter what time of day you exercise, you need to prepare nutritionally in order to help give you the energy needed to maximize your workouts.
  10. Individuals who regular exercise need less sleep than their sedentary peers.
    These days, there seem to be many myths on sleep. In regards to exercise, however, studies have shown that those who exercise regularly actually need more sleep than their sedentary counterparts. In fact, those who participate in regular physical activity tend to fall asleep faster and stay asleep longer that those individuals who do not exercise. This proves that the more active the body is throughout the day, the more sleep is needed and, many times, is achieved.
Resources:

ACSM’s Health & Fitness Journal, July/August 2009, Volume 13, Number 4.

Nutrition Corner: Organic or not?

The decision whether to buy organically grown foods is one that many people feel very passionate about, one way or the other. Many organic foods are not offered in the wide variety as conventionally grown foods and they are more expensive. The argument in favor of buying organic foods is that it limits our exposure to potentially harmful pesticides found in and on conventionally grown foods. If small amounts of pesticides truly have adverse effects on our health, how does one put a price on that?

Luckily, for those who are interested in buying more organic foods, but may not be ready to buy only organic, Dr. Andrew Weil has partnered with the Environmental Working Group (EWG) to compile a list of foods A Shopper’s Guide to Pesticides in Produce that he is using to help spread research findings about pesticides in our foods and their affects on our health.

Dr. Weil is a world-renowned leader and pioneer in the field of integrative medicine, a healing oriented approach to health care, which encompasses body, mind, and spirit. He is the founder and director of the Arizona Center for Integrative Medicine at the University of Arizona.

Dr. Weil has simplified his shopping guide into two lists: the Dirty Dozen, and the Clean Fifteen. The Dirty Dozen list is comprised of foods that contain the highest amount of pesticides and, if possible, should be bought or grown organically. The Clean Fifteen is a list of conventionally grown foods that are safe to buy because they carry the lowest pesticide residue load.

For more information on Dr. Weil’s perspective on pesticides in our foods, click on the following link: Dr. Weil and pesticides

The Dirty Dozen

The following items are listed in the order from those that carry the most pesticide residue, to the least. These are the top 12 worst offenders and if possible, should be bought organically*.

  1. Celery
  2. Peaches
  3. Strawberries
  4. Apples
  5. Blueberries (Domestic)
  6. Nectarines
  7. Sweet Bell Peppers
  8. Spinach
  9. Collard Greens/Kale
  10. Cherries
  11. Potatoes
  12. Grapes (Imported)

*Dr. Weil is careful to point out that the benefits of eating fresh fruits and vegetables will often times outweigh the risk of pesticides. If the option to buy organic is not available, he suggests limiting consumption of the above items.

The Clean Fifteen

This list highlights the top fifteen produce items that, when grown conventionally, pose the least risk of pesticide exposure. The items are listed in the order of the least amount of pesticide residue to the most.

  1. Onions
  2. Avocados
  3. Sweet Corn
  4. Pineapples
  5. Mangoes
  6. Sweet Peas
  7. Asparagus
  8. Kiwi
  9. Cabbage
  10. Eggplant
  11. Cantaloupe (Domestic)
  12. Watermelon
  13. Grapefruit
  14. Sweet Potatoes
  15. Honeydew Melon

Resources:
www.drweil.com

Healthy Recipe: Easy Lentil Salad with Radicchio and Veggies

Written by Laura Klein. Recipe from www.organicauthority.com

This is a delicious healthy recipe for a beautiful salad. Lentils are a superfood. They are high in protein, low-glycemic, and stabilize blood sugar which makes this a great vegetarian recipe. Make it in advance so the flavors blend together. I like to serve this salad recipe chilled.

Serves 4
Ingredients:
  • 1 cup French green lentils
  • 1/2 head radicchio, sliced thin and chopped
  • 3 tablespoons of shallots, finely chopped
  • 2 radishes, sliced thin and chopped
  • 1/2 cup of carrots, peeled and grated
  • 1 tablespoon of red wine vinegar
  • 3 tablespoons of roughly chopped parsley and basil
  • Sea salt
  • Fresh ground pepper
Method:

Watch the Easy Lentil Salad with Radicchio and Veggies video

Place lentils in a medium size sauce pan and cover with about three inches of filtered water and bring to a boil. Reduce to a simmer and cook until just tender about 20-30 minutes, do not overcook or they will become mushy (add more water if necessary). Drain lentils.

Toss lentils with red wine vinegar, salt, and fresh ground pepper. Let sit for 5 minutes. Toss with olive oil, shallots, radicchio, radishes, and fresh herbs. Taste and adjust seasoning for flavor. Can be served chilled or room temperature.

Note: Because you love organic food and follow an eco friendly lifestyle, OrganicAuthority.com recommends using certified organic ingredients, in all of your food recipes when available, to maximize flavors and nutrition while minimizing your risk of exposure to pesticides, chemicals and preservatives.

Client Spotlight

Ron Wallach – September

Ron WallachRon and his wife moved to Tucson after he retired from the auto industry. Soon after, Ron was diagnosed with spinal meningitis.

When Ron first came to BodyBasics in March, he was wasting away physically. He is about 6 ft tall and weighed less than 150 lbs. Ron was using a walker and had zero balance, limited flexibility, poor cardiovascular endurance, and severe loss of strength.

After 5 months of training with Mike H., Ron’s walker sits in storage. He swims and runs in the pool twice a week and hasn’t fallen in months. Ron can now leg-press his body weight 20 times and balance on a BOSU for 3 minutes.

Ron, thanks for the trust you’ve placed in us and for the effort you put into your workouts. You are truly an inspiration keep up the terrific work!

Patti Wylie – October

Patti WyliePatti Wylie is an inspiration. Despite many injuries and health concerns she works out with us several times a week. Her radiant smile and positive attitude light up the studio. She works hard during each and every session pushing for her own personal best. She continues to improve her strength, range of motion, and cardiovascular fitness.

Patti is also our first finisher on the Cardio Star Chart! She’s accumulated 2,450 miles, the equivalent of the entire Route 66 plus the drive from Body Basics front door to the Flagstaff on ramp! Patti helps us all to realize that where there is a will there is a way.

News from Waco!

News from WacoFormer BodyBasics Fitness Coach and current editor of “The Pulse,” Jenny Kerbs and her husband, Jason, are in the home stretch of their nine-month journey! Baby Girl Kerbs is due to be welcomed into the world on October 22, 2010.

Thank you to everyone for all the well wishes! We are so excited about this time in our lives!

iPod Music at BodyBasics

Do you have a favorite workout song? What gets you pumped up? What songs make you want to move? Please email thelittens@yahoo.com any and all songs that you would like to hear at the studio during your workouts. We’ll put them on the BodyBasics iPod song list! Thanks!

Our Mission

To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.

Keep Up the Great Work!

We are very proud of all of you!

Chris, Kathleen, Mike H., Maureen, Mike D., Nick, Becky, Jenny, Alex, and Terry

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