ObamaCare Sends Doctors Packing
A new poll shows doctors are more willing to close down their practices and retire than live under the Democrats' health care law-which proves what Investor's Business Daily has been saying all along. During a previous study performed by Investor's Business Daily, 4 out of 9 doctors said they would "consider leaving their practice or taking an early retirement," which meant as many as 360,000 physicians could be lost as the number of people in this country who need medical care keeps growing. 67% also said they expected fewer people to apply to medical school if ObamaCare went into effect. Other results from the poll showed that they believed the health care bill would result in lower-quality care for seniors and higher costs for taxpayers. Although this study was initially scorned, a new poll actually proves its findings. Today, a Merritt Hawkings survey shows that a whopping 40% of doctors are considering leaving their practices now that the health care overhaul has officially passed. If we don't repeal ObamaCare as soon as possible, we may lose the very people who make our health care system work in the first place.
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Friday, December 10, 2010
Friday, December 03, 2010
Looking for a challenge? How about interval training? Interval training trains your system to utilize different fuels for energy.
Interval training is an training system that combines short bursts of intense activity, called intervals, with periods of lower intensity, or rest periods. By alternating the two throughout your workout, your body is forced to exert more effort than it normally would during a steady, continuous workout of moderate intensity.
Intervals can be used by anyone, beginner or advanced, for almost any kind of workout. You will find that interval training takes less time, but the challenge it provides is very intense. For instance, instead of 45 minutes on a recumbent bike, reading a magazine, try 15 minutes of interval work.
An example of interval training is the Tabata Method, which alternates 20 seconds of ultra-intense exercise with 10 seconds of rest for a total of four minutes, the results have been “through the roof.”
According to the American College of Sports Medicine, short, high-intensity exercises burn more calories than longer, low-intensity aerobic workouts.
Interval training is accomplished by adjusting several factors in a workout: the length or duration of the intervals, the length or duration of the rest periods, and the type of activity taking place during the rest periods.
Each increase and decrease of activity corresponds to an increase and decrease in your heart rate -- and that’s where the extra calorie burning occurs. But it’s not about how fast your heart is beating. It’s how fast it slows.The important thing about interval training is not the rate of activity; it’s the rate of recovery. For instance, if you walk a block and you can’t walk another one until the next day, your rate of recovery is horrible.
Try interval training on the treadmill, walking or running. Try it on the elliptical, the bike, and even jumping rope. You can use interval training in any sport.
Until next time, keep training hard and eating smart!
Interval training is an training system that combines short bursts of intense activity, called intervals, with periods of lower intensity, or rest periods. By alternating the two throughout your workout, your body is forced to exert more effort than it normally would during a steady, continuous workout of moderate intensity.
Intervals can be used by anyone, beginner or advanced, for almost any kind of workout. You will find that interval training takes less time, but the challenge it provides is very intense. For instance, instead of 45 minutes on a recumbent bike, reading a magazine, try 15 minutes of interval work.
An example of interval training is the Tabata Method, which alternates 20 seconds of ultra-intense exercise with 10 seconds of rest for a total of four minutes, the results have been “through the roof.”
According to the American College of Sports Medicine, short, high-intensity exercises burn more calories than longer, low-intensity aerobic workouts.
Interval training is accomplished by adjusting several factors in a workout: the length or duration of the intervals, the length or duration of the rest periods, and the type of activity taking place during the rest periods.
Each increase and decrease of activity corresponds to an increase and decrease in your heart rate -- and that’s where the extra calorie burning occurs. But it’s not about how fast your heart is beating. It’s how fast it slows.The important thing about interval training is not the rate of activity; it’s the rate of recovery. For instance, if you walk a block and you can’t walk another one until the next day, your rate of recovery is horrible.
Try interval training on the treadmill, walking or running. Try it on the elliptical, the bike, and even jumping rope. You can use interval training in any sport.
Until next time, keep training hard and eating smart!
Wednesday, November 24, 2010
The human body was designed to survive. The way it survives during times of famine is to:
1) Lower metabolic rate, to use as few calories as possible.
2) Burn off lean tissue (muscle) as fuel.
3) Store as much fat, as possible, in order to have a reserve of calories on hand.
Most people skip meals or eat too few calories during the day, by doing this you are putting your body into starvation mode, which the body treats as a famine and lowers metabolism.
And most people also come home at night and eat a big meal followed by a few snacks, by loading up on calories at night you are signaling your body to store up fat.
The right thing to do is eat several small meals throughout the day to let your body know there is plenty of food available and so will raise metabolism and burn more calories and not feel the need to store fat.
These meals should be the types of foods the human body was designed to use, such as lean meats, fish and fowl, along with fresh raw fruits and vegetables.
Early humans ate what they could hunt and gather, they ate no refined foods, no sugar, no wheat, no grains and they did not drink milk past infancy and that was human milk not the milk of another species.
When modern people stray from this, by eating refined foods, candy, bread, chips, cows milk, ice cream, etc., they tend to get fat and develop all kinds of health problems.
Strength training is very important because it builds or at least maintains lean tissue and therefore keeps your metabolism high thus burning more calories.
1) Lower metabolic rate, to use as few calories as possible.
2) Burn off lean tissue (muscle) as fuel.
3) Store as much fat, as possible, in order to have a reserve of calories on hand.
Most people skip meals or eat too few calories during the day, by doing this you are putting your body into starvation mode, which the body treats as a famine and lowers metabolism.
And most people also come home at night and eat a big meal followed by a few snacks, by loading up on calories at night you are signaling your body to store up fat.
The right thing to do is eat several small meals throughout the day to let your body know there is plenty of food available and so will raise metabolism and burn more calories and not feel the need to store fat.
These meals should be the types of foods the human body was designed to use, such as lean meats, fish and fowl, along with fresh raw fruits and vegetables.
Early humans ate what they could hunt and gather, they ate no refined foods, no sugar, no wheat, no grains and they did not drink milk past infancy and that was human milk not the milk of another species.
When modern people stray from this, by eating refined foods, candy, bread, chips, cows milk, ice cream, etc., they tend to get fat and develop all kinds of health problems.
Strength training is very important because it builds or at least maintains lean tissue and therefore keeps your metabolism high thus burning more calories.
Monday, November 08, 2010
Over the years I have shared my "SOAP" notes with all of you assuming everyone knows what a SOAP note is and why it is used.
For all aspiring doctors, the SOAP note is the standard for medical evaluation entries made in clinical records. The SOAP note is written to improve communication among all those caring for the patient to display the assessment, problems and plans in an organized format. SOAP is an acronym. The letters S-O-A-P stand for SUBJECTIVE, OBJECTIVE, ASSESSMENT and PLAN.
SOAP notes are brief and to the point. For example, they give:
1--Date and purpose of the visit
2--The patient’s symptoms and complaints
3--The current physical exam: patient's height, weight, temperature, pulse, blood pressure, visual acuity, lab data and results of studies, reports, assessments
4--The current formulation and plan for the patient
S - O - A - P
1. SUBJECTIVE — These are symptoms the patient verbally expresses or as stated by a significant other.
2. OBJECTIVE — These objective observations are what the doctor assesses and include symptoms that can actually be measured, seen, heard, touched, felt, or smelled. Included in objective observations are vital signs such as temperature, pulse, respiration, skin color, swelling and the results of diagnostic tests.
3. ASSESSMENT — Assessment is the diagnosis of the patient's condition. In some cases the diagnosis may be clear, such as a contusion. However, an assessment may not be clear and could include several diagnosis possibilities.
4. PLAN — The plan may include laboratory and/or radiological tests ordered for the patient, medications ordered, treatments performed (e.g., minor surgery procedure), patient referrals (sending patient to a specialist), patient disposition (e.g., home care, bed rest, short-term, long-term disability, days excused from work, admission to hospital), patient directions (e.g. elevate foot, Return to clinic in 1 week), and follow-up directions for the patient.
Here is an example of a SOAP note:
Patient Name: Jane Doe DOB: 12/31/1961
Record No. K-6112r809
Date: 09/09/1999
S—Pt. states that she has always been overweight. She is very frustrated with trying to diet. Her 20 year class reunion is next year and she would like to begin working toward a weight loss goal that is realistic.
O—WT = 210 lbs HT = 60 “ BW = 115 lbs Chol = 255 BP = 120/75
HEENT is neg, Heart is RRR without murmurs, Lungs are clear, abdomen is soft, nontender, with active bowel sounds. Extremities reveal no edema
A—Obese at 183% IBW, hypercholesterolemia
P—Risk Factors of diabetes and heart disease discussed. Weight loss is in her best interest. She may want to consider a personal trainer. Names of local trainers given. Long Term Goal: Change lifestyle habits to lose at least 70 pounds over a 12 month period. Short Term Goal: Client to begin a 1500 Calorie diet with walking 20 minutes per day. She was also encouraged to start a resistance exercise training session. Instructed Pt on lower saturated fat food/carb choices and smaller food portions. Follow-up in one month.
For all aspiring doctors, the SOAP note is the standard for medical evaluation entries made in clinical records. The SOAP note is written to improve communication among all those caring for the patient to display the assessment, problems and plans in an organized format. SOAP is an acronym. The letters S-O-A-P stand for SUBJECTIVE, OBJECTIVE, ASSESSMENT and PLAN.
SOAP notes are brief and to the point. For example, they give:
1--Date and purpose of the visit
2--The patient’s symptoms and complaints
3--The current physical exam: patient's height, weight, temperature, pulse, blood pressure, visual acuity, lab data and results of studies, reports, assessments
4--The current formulation and plan for the patient
S - O - A - P
1. SUBJECTIVE — These are symptoms the patient verbally expresses or as stated by a significant other.
2. OBJECTIVE — These objective observations are what the doctor assesses and include symptoms that can actually be measured, seen, heard, touched, felt, or smelled. Included in objective observations are vital signs such as temperature, pulse, respiration, skin color, swelling and the results of diagnostic tests.
3. ASSESSMENT — Assessment is the diagnosis of the patient's condition. In some cases the diagnosis may be clear, such as a contusion. However, an assessment may not be clear and could include several diagnosis possibilities.
4. PLAN — The plan may include laboratory and/or radiological tests ordered for the patient, medications ordered, treatments performed (e.g., minor surgery procedure), patient referrals (sending patient to a specialist), patient disposition (e.g., home care, bed rest, short-term, long-term disability, days excused from work, admission to hospital), patient directions (e.g. elevate foot, Return to clinic in 1 week), and follow-up directions for the patient.
Here is an example of a SOAP note:
Patient Name: Jane Doe DOB: 12/31/1961
Record No. K-6112r809
Date: 09/09/1999
S—Pt. states that she has always been overweight. She is very frustrated with trying to diet. Her 20 year class reunion is next year and she would like to begin working toward a weight loss goal that is realistic.
O—WT = 210 lbs HT = 60 “ BW = 115 lbs Chol = 255 BP = 120/75
HEENT is neg, Heart is RRR without murmurs, Lungs are clear, abdomen is soft, nontender, with active bowel sounds. Extremities reveal no edema
A—Obese at 183% IBW, hypercholesterolemia
P—Risk Factors of diabetes and heart disease discussed. Weight loss is in her best interest. She may want to consider a personal trainer. Names of local trainers given. Long Term Goal: Change lifestyle habits to lose at least 70 pounds over a 12 month period. Short Term Goal: Client to begin a 1500 Calorie diet with walking 20 minutes per day. She was also encouraged to start a resistance exercise training session. Instructed Pt on lower saturated fat food/carb choices and smaller food portions. Follow-up in one month.
Friday, November 05, 2010
Yesterday was my little girl's birthday. I remember the day I got Squirt. She came as a "buy one, get the second one half price." Who could turn away those eyes and those kisses? I took them both...Nitro AND Squirt! They have the same daddy...a stout little yorkie who did time with his daschund live-in, and then a few days later his baby momma maltise! Quite the little "run-around!"
There are so many things I love about my Squirty. Those nine little pounds of Dorkie has more love in her than most people I know. No matter what is going on she is always right there with those eyes saying "I love you!!!" She has a HUGE personality for a little dog!!!
Squirt celebrates when I get home from work. Her whole body is wiggling from her excitement. She leaps into my arms and no matter how much her breath smells, her smiley face beams and she licks me all over. She lets me know when I’ve been on the computer too long. She also let's me know when a stranger passes by the house, when commercials come on (ALL commercials!), and actually is quite vocal ALL the time. "Shush" isn't working on her anymore!
Her happy place is snuggled up wherever I am. She loves to dance with me in the garage. I hold her tight to my chest and we twirl around to the beat of the music. Squirt may not understand the meaning of birthdays, but I do. Another year with her is a good year!
Friday, October 22, 2010
You have heard the raging political debate over healthcare reform...the politicians argue the position that it is all about "care". But have you noticed that none of them debate our country’s failing personal health. To them it is much easier to stir up the voters and divide them on how to pay for the care. The problem is much deeper than just who is going to dole out the cash. Not a single one of them has discussed the primary means to reduce health care costs; self-control. It is projected that 43% of U.S. adults will become obese and they will cost the U.S. health care system $344 Billion annually. That is a huge number.
I sound like a commercial here, but seriously, personal committment to health is the single most important predictor of our future in healthcare. With that said, I truly believe anyone can lose weight, but to restore health, we need to focus on life beyond weight loss.
Where do we start? First off, we must ignore the conventional wisdom that utilizes the food pyramid to dictate what we should eat. The food pyramid is flawed for its primary reliance on carbohydrate predominant foods. Turning the food pyramid upside down does not fix the flaw either! Basic physiology tells us that carbohydrates not immediately used for energy, are converted to fat and stored in the adipose cells of the body. What is the result? Increased obesity.
Secondly, we need to make decisions and retrain ourselves that food is not for pleasure, comfort or something to do while watching television. Food is plainly and simply fuel. Yet, I am not ignorant in the fact that food tastes good. So what is the answer? Planned splurges! Sounds good so far, eh?
Thirdly, we must not forget my favorite component...EXERCISE! By combining progressive resistance training and cardiovascular conditioning, you can train your body to be a fat burning furnace! As I have stated many times in the past, I do not advocate hours of cardio in order to burn off the excess carbohydrates that you have consumed. My approach has always been to increase muscle mass through resistance training and allow the muscle to burn off your bodyfat.
This is not rocket science. With a system of proper eating and exercise YOU become the master of your appetite and tastes — they no longer master you.
So, while the politicians argue how healthcare is going to be payed for, lets start our own healthcare policy! Prevention almost always is less costly than the cure. Remember, diet alone is not the answer. Do not forget about the importance of physical education or fitness. There is no point in doing something, if you are only going to go half way!
I want end by giving a plug to my friends who do personal training and nutrition counseling:
http://www.bodyphatbyjill.com/ is owned and managed by Jill Olsen. She can be contacted via her website, email at olsenjill@yahoo.com, or by phone at 515.778.1636
Nutrisport-Full Potential Training
9992 Swanson Blvd, Clive, IA 50325
(515) 331-2141
Nutrisport FPT offers Personal Trainer, Sports Supplements, Body Sculpting Class, Bodybuilding, and Power Lifting in Des Moines, IA.
http://www.nutrisportfpt.com/
I sound like a commercial here, but seriously, personal committment to health is the single most important predictor of our future in healthcare. With that said, I truly believe anyone can lose weight, but to restore health, we need to focus on life beyond weight loss.
Where do we start? First off, we must ignore the conventional wisdom that utilizes the food pyramid to dictate what we should eat. The food pyramid is flawed for its primary reliance on carbohydrate predominant foods. Turning the food pyramid upside down does not fix the flaw either! Basic physiology tells us that carbohydrates not immediately used for energy, are converted to fat and stored in the adipose cells of the body. What is the result? Increased obesity.
Secondly, we need to make decisions and retrain ourselves that food is not for pleasure, comfort or something to do while watching television. Food is plainly and simply fuel. Yet, I am not ignorant in the fact that food tastes good. So what is the answer? Planned splurges! Sounds good so far, eh?
Thirdly, we must not forget my favorite component...EXERCISE! By combining progressive resistance training and cardiovascular conditioning, you can train your body to be a fat burning furnace! As I have stated many times in the past, I do not advocate hours of cardio in order to burn off the excess carbohydrates that you have consumed. My approach has always been to increase muscle mass through resistance training and allow the muscle to burn off your bodyfat.
This is not rocket science. With a system of proper eating and exercise YOU become the master of your appetite and tastes — they no longer master you.
So, while the politicians argue how healthcare is going to be payed for, lets start our own healthcare policy! Prevention almost always is less costly than the cure. Remember, diet alone is not the answer. Do not forget about the importance of physical education or fitness. There is no point in doing something, if you are only going to go half way!
I want end by giving a plug to my friends who do personal training and nutrition counseling:
http://www.bodyphatbyjill.com/ is owned and managed by Jill Olsen. She can be contacted via her website, email at olsenjill@yahoo.com, or by phone at 515.778.1636
Nutrisport-Full Potential Training
9992 Swanson Blvd, Clive, IA 50325
(515) 331-2141
Nutrisport FPT offers Personal Trainer, Sports Supplements, Body Sculpting Class, Bodybuilding, and Power Lifting in Des Moines, IA.
http://www.nutrisportfpt.com/
Sunday, October 17, 2010
Whether you are a pro bodybuilder or simply training at home, everyone has a "first day in the gym." And, if you ask anyone who trains how he/she was inspired, you will always get a different story.
I saw my first bodybuilder when I was 13. His name was Danny. I couldn't take my eyes off him. I had never seen such big muscles before. He would wear a tank top and shorts and every muscle seemed to burst out of his skin. He was from California and he came back to Iowa to visit his family every summer.
When I was about 15, I started looking at the magazines and noticed more and more bodybuilders. My first real love of bodybuilding came when Bob Paris was on the scene. I thought he was perfectly sculpted. He had a small waist and bubbly muscles...perfect, I thought. At the time, Tonya Knight was also an up and coming female bodybuilder. I would cut out the pictures from the muscle magazines and make a little collage on hard posterboard.
I wouldn't see my first bodybuilding show until I was 26. The following year, I entered my first bodybuilding show.
Although, I would tell you I am a doctor first and a bodybuilder second, there is no doubting my passion for both of these disciplines. There are a lot of factors that determine how successful you are at bodybuilding. Training with weights, doing cardio on a daily basis, as well as following a specialized nutrition plan are the obvious factors. But, I will not forget the help I got along the way from family and friends. I hope that I have told them enough that if they are reading this right now, they would know who they are and feel the big hug I just gave each of them!
To my readers who have never experienced a "first day in the gym," I urge you to try it on for size. I think you will find that it fits just right!
I saw my first bodybuilder when I was 13. His name was Danny. I couldn't take my eyes off him. I had never seen such big muscles before. He would wear a tank top and shorts and every muscle seemed to burst out of his skin. He was from California and he came back to Iowa to visit his family every summer.
When I was about 15, I started looking at the magazines and noticed more and more bodybuilders. My first real love of bodybuilding came when Bob Paris was on the scene. I thought he was perfectly sculpted. He had a small waist and bubbly muscles...perfect, I thought. At the time, Tonya Knight was also an up and coming female bodybuilder. I would cut out the pictures from the muscle magazines and make a little collage on hard posterboard.
I wouldn't see my first bodybuilding show until I was 26. The following year, I entered my first bodybuilding show.
Although, I would tell you I am a doctor first and a bodybuilder second, there is no doubting my passion for both of these disciplines. There are a lot of factors that determine how successful you are at bodybuilding. Training with weights, doing cardio on a daily basis, as well as following a specialized nutrition plan are the obvious factors. But, I will not forget the help I got along the way from family and friends. I hope that I have told them enough that if they are reading this right now, they would know who they are and feel the big hug I just gave each of them!
To my readers who have never experienced a "first day in the gym," I urge you to try it on for size. I think you will find that it fits just right!
Friday, October 15, 2010
One way to understand body composition is to divide your body into three basic parts - fat, bone and lean body mass.
Fat Mass is usually referred to as body fat percentage. This number tells you how much of your total body weight is actual fat. Observing change in body fat is the best way to measure "weight" loss.
Lean Mass is everything else that makes up your weight. It includes muscle, bones, organs, water, and all non-fatty tissues. One pound of muscle takes up much less space than one pound of fat. So, as you exercise consistently and build up strength, your total body weight may actually increase. This can be confusing (and sometimes scary), but you are gaining muscle, while maintaining or even losing fat. Gains in muscle mass will increase your metabolism, thus enabling you to burn more calories during every activity—even sitting!
There are no exercises you can do to speed up fat burn in any particular area. Cardio activity, utilizing large muscle groups, burns fat all over the body. So, don’t waste your time doing lots of crunches to lose the belly fat, or boxing to lose your arm jiggle.
Scientists ascertained that there are three specific body shapes:
The android, or apple shape, is common among men. Fat deposits on the middle section of the body, mostly on the abdomen.
The gynoid, or pear shape, is more common among women. Fat is deposited on the hips and bottom.
A third type of body shape, the ovoid, does not differentiate between men and women. Here we can speak of an overall general coverage of body fat.
Fat distribution is influenced by age, genetic inheritance, race, but to a greater extent by gender-specific hormones. They are responsible for the distribution of fat on certain areas of our bodies. Estrogens, for example, which are responsible for the typical female sexual characteristics, will influence fat deposit in the "pear" format. They deposit on the hips, thighs, and belly, while testosterone will "lead" fat mostly towards the stomach and upper body.
Wednesday, October 13, 2010
In the United States, colorectal cancer is the fourth most common cancer in men, after skin, prostate, and lung cancer. It is also the fourth most common cancer in women, after skin, breast, and lung cancer.
October 9, 2010, I attended the Des Moines Get Your Rear in Gear 5K Run/Walk at Raccoon River Park with friends, survivors, and loved ones of survivors.
"Get Your Rear in Gear" is bigger than just a message for colon cancer; it is a message for all of us to take action, lead longer healthier lives, go to the doctor regularly, to listen to our bodies when something isn’t right and to get the right answers, regardless of age.
The event was a huge success. Included in today's post are a few pictures.
October 9, 2010, I attended the Des Moines Get Your Rear in Gear 5K Run/Walk at Raccoon River Park with friends, survivors, and loved ones of survivors.
"Get Your Rear in Gear" is bigger than just a message for colon cancer; it is a message for all of us to take action, lead longer healthier lives, go to the doctor regularly, to listen to our bodies when something isn’t right and to get the right answers, regardless of age.
The event was a huge success. Included in today's post are a few pictures.
Tuesday, October 05, 2010
One of the reasons I have Wednesdays' off is so I can have someone do touch-ups on what is considered a work in progress! This past Wednesday, I ventured over to the Southside to get my shaggy head revitalized. I capitalize "SOUTH" since my nurse says it has significant meaning. She and her family are all southsiders.
Below are the before and after pics from Mazza & Co Salon located on Thorton and SW 9th.
A little make-up and a new dress and I was ready for a night out on the town!
Sunday, October 03, 2010
My family just got a lot furrier! It has been a VERY exciting weekend for me as I became a Godmother to the cutest little love angel, named Squeeker. She is unbearably adorable! At just 7 weeks she was brought home with mom and dad and spent most of her first day in the lap of luxery as mom lovingly cradled her all night by the campfire.
Today, we (Squeeker and I) posed for pictures. Truth be told, I am total mush bucket over this little girl.
Today, we (Squeeker and I) posed for pictures. Truth be told, I am total mush bucket over this little girl.
Shortly after pictures, we all watched as Squeeks chased after leaves, big sister (Smoochie), and other imaginary things since puppies do not see very well, nor hear or smell very well either. In fact, there are many things very unique to Squeeks and other puppies just like her. Did you know that puppies cannot hold their bladders for more than about 2 hours? Or that puppies do not know when they are going to poop until it is about to come out? A puppy is like most 8 month old human babies. They sleep and they eat; and they pee after eating, playing, sleeping, and drinking. Then, they pee in between all that!
I think Squeeker is going to have a great life. She has loving parents (pleural) and loving cousins (Nitro, Squirt, and Tucker).
Meanwhile, back at home, Squirt is sacked out across my arms on my desk as I try to blog. I think she just cut a stinker. Wooeeee, stinky!
Nighty Night everyone!
Monday, September 27, 2010
A recent article in the Des Moines Register September 17 of Mom's and Me featured my friends Jill and Laura Olsen. If you have not had a chance to read the article, a short snipit and photograph is included below. Laura Olsen of Urbandale does push ups on a picnic table while her son, Tate, 21 months, rides and is spotted by trainer Jill Olsen at Walker Johnston Park In Urbandale.
Moms routinely put themselves last, but following a few simple fitness gurus' tips and inspiring moms' stories can help shed the mommy guilt, along with a few pounds or high cholesterol points.
Keeping up with the kids, work, housework, volunteering, whatever it may be, moms really do need to eat healthy and exercise regularly. But how?
"First, make time for yourself before you do anything. Take five minutes first thing in the morning to be still, which is so hard to do," said personal fitness trainer Jill Olsen of Des Moines. "Even if you take (only) 20 minutes a day to exercise, that's 20 minutes more than what you were previously doing."
Olsen works with a variety of moms, from new moms to stay-at-home moms to working moms. Some fun exercises to do at home are squats while holding a baby and planks while kids sit on your lower back, rocking from side to side and front to back.
"Some moms have way too much going on, so I help them fit in exercise at their homes. I also work with moms at the gym," she said. "I've taken moms and their kids to the playground and put together an obstacle course for exercise. I try to make exercising fun and incorporate several body parts in one exercise to make the best use of their time. I also help with nutritional guidelines, too."
Moms routinely put themselves last, but following a few simple fitness gurus' tips and inspiring moms' stories can help shed the mommy guilt, along with a few pounds or high cholesterol points.
Keeping up with the kids, work, housework, volunteering, whatever it may be, moms really do need to eat healthy and exercise regularly. But how?
"First, make time for yourself before you do anything. Take five minutes first thing in the morning to be still, which is so hard to do," said personal fitness trainer Jill Olsen of Des Moines. "Even if you take (only) 20 minutes a day to exercise, that's 20 minutes more than what you were previously doing."
Olsen works with a variety of moms, from new moms to stay-at-home moms to working moms. Some fun exercises to do at home are squats while holding a baby and planks while kids sit on your lower back, rocking from side to side and front to back.
"Some moms have way too much going on, so I help them fit in exercise at their homes. I also work with moms at the gym," she said. "I've taken moms and their kids to the playground and put together an obstacle course for exercise. I try to make exercising fun and incorporate several body parts in one exercise to make the best use of their time. I also help with nutritional guidelines, too."
Friday, September 17, 2010
Blog and you shall receive! Check it out.....on the morning of my 2 year and 1 day anniversary at DoctorsNow Walk-In Care, a giant chocolate chip cookie with fanciful frosting was delivered to my clinic. Y'all know by now, that nothing is better than many warm chocolate chip cookies drizzled with chocolate syrup and topped with light cookies and cream ice cream is my absolute favorite treat of all the universe!
Not knowing who sent it, my first intuition was to notify everyone on my blog list. Not so fast I thought to myself.....I must have millions of fans! HeeHee. Then, the most obvious struck me...my sly workout companions, who not hours before delivery, had been joking me about my lack of excitement in my life.
Hmmm, I wonder if I blog about a classy new Mercedes E-class convertible, I will get one of those delivered to my door??? Yahoo!
Not knowing who sent it, my first intuition was to notify everyone on my blog list. Not so fast I thought to myself.....I must have millions of fans! HeeHee. Then, the most obvious struck me...my sly workout companions, who not hours before delivery, had been joking me about my lack of excitement in my life.
Hmmm, I wonder if I blog about a classy new Mercedes E-class convertible, I will get one of those delivered to my door??? Yahoo!
Wednesday, September 15, 2010
It is a special day!! Today, September 15, 2010, is my 2-year anniversary at DoctorsNow Walk-In Care! I still remember the excitement and anticipation I had when I landed my NEW job. It has been an amazing time and I am grateful for the opportunity to have a job and serve my patients. Two years later and I am still going strong.
Since my anniversary fell on a Wednesday, I am not at work to celebrate. Is it ridiculous to celebrate anniversaries at work? "Oh hey, Dr. J, congratulations on sticking it out another year! Here's your bronze medal. Next year you get a silver medal and the year after that a gold medal."
Personally, I do not think anniversaries are ridiculous. An anniversary gives me an opportunity to appreciate both how far I have come and how far I can continue to go. Anniversaries can be a wonderful time to celebrate another year of engaged employment.
The road to becoming a doctor is a long and difficult one. In fact, doctors go through more education and training than almost any other type of professional. At the very minimum, it takes eleven years to become a doctor...4 years of college, 4 years of medical school, and 3 years of residency. For some specialties, residency training may take up to 8 years before they are fully trained. Still, most doctors love their work and believe it was well worth the years of effort.
An anniversary is a beautiful thing. I will think of it as celebrating myself as a thriver rather than a survivor! Bring on the medals!
Since my anniversary fell on a Wednesday, I am not at work to celebrate. Is it ridiculous to celebrate anniversaries at work? "Oh hey, Dr. J, congratulations on sticking it out another year! Here's your bronze medal. Next year you get a silver medal and the year after that a gold medal."
Personally, I do not think anniversaries are ridiculous. An anniversary gives me an opportunity to appreciate both how far I have come and how far I can continue to go. Anniversaries can be a wonderful time to celebrate another year of engaged employment.
The road to becoming a doctor is a long and difficult one. In fact, doctors go through more education and training than almost any other type of professional. At the very minimum, it takes eleven years to become a doctor...4 years of college, 4 years of medical school, and 3 years of residency. For some specialties, residency training may take up to 8 years before they are fully trained. Still, most doctors love their work and believe it was well worth the years of effort.
An anniversary is a beautiful thing. I will think of it as celebrating myself as a thriver rather than a survivor! Bring on the medals!
Tuesday, September 14, 2010
Some days my blog writes itself. The ideas flow like a river winding through the woods. Some days I love to teach. Other times, I love to get you wrapped up in the story I am telling. Nothing helps me write blogs better than reading other blogs and short stories. There are some seriously exellent writers out there. The stories are so believable. The characters so real.
A good story is written every day. I am referring to "life." Amazing things are happening all around you. You just have to see them....and listen to them. "Like what," you ask?" Well, already this morning my front office staff told my first patient to "get better soon." It's her favorite phrase. It's almost like a recipe to her. "Would you like to pay your copay today?" "Thank you, have a nice day and get better soon." You might think that is so nice of her to say. Unfortunately, he wasn't sick at all. He was here for a simple cholesterol and thyroid check. Oh that poor lady. She means well. I watch her antics every day. It's important to really know your characters in order for the story to seem real to the reader.
Paying attention to the world around you is the first step in developing ideas. When you are at the store, the gym, work, a new resturant, or on a vacation around the world...look around, listen, and make notes. Your story will blossom from there.
One of these days, I hope to have so many ideas piled up to write a book. For now, my blogs are my plants and trees. A plush garden is on the horizon!
A good story is written every day. I am referring to "life." Amazing things are happening all around you. You just have to see them....and listen to them. "Like what," you ask?" Well, already this morning my front office staff told my first patient to "get better soon." It's her favorite phrase. It's almost like a recipe to her. "Would you like to pay your copay today?" "Thank you, have a nice day and get better soon." You might think that is so nice of her to say. Unfortunately, he wasn't sick at all. He was here for a simple cholesterol and thyroid check. Oh that poor lady. She means well. I watch her antics every day. It's important to really know your characters in order for the story to seem real to the reader.
Paying attention to the world around you is the first step in developing ideas. When you are at the store, the gym, work, a new resturant, or on a vacation around the world...look around, listen, and make notes. Your story will blossom from there.
One of these days, I hope to have so many ideas piled up to write a book. For now, my blogs are my plants and trees. A plush garden is on the horizon!
Wednesday, September 08, 2010
Everyone has a dream. And, in your dream you are basically living out a story...a story written one page at a time. But who is writing your story? You? Your friend? Your parents? A divinely higher spirit?
Pretend for a moment that you could change the script. Ask yourself if the story you are living is the best you can do. Is the story you are living written by someone other than God? Paul wrote in 2Cor.5:17 "so for anyone who is in Christ, there is a new creation." The essence of Christianity is that each person is actually given a new part, a new script. All we have to do is have faith in the fact that God has given us every tool that we will ever need to build our life. He has instilled in us all the equipment we will need to do His work.
The part that is confusing is that at any moment in your story, the script can change. At first, it may seem like your path is only full of obstacles. But what you will find is that your obstacles are really a series of opportunities. God does not want us to fail. He wants us to live a life full of more abundance than we could ever imagine.
It all sounds so easy...have faith, get abundance. Somebody pushed the "EASY" button. If it is so easy, why is it that we get off track so easily? Could it be that we forget to focus on the one thing that never changes....God's love? Once you lose focus, it is not hard to see your dreams disappear. Have you ever had someone tell you that your dream will never come to pass? That your ideas are dumb? That what you do with your life is stupid? Someone always putting you down, telling you that you are not good enough?
I wonder how many people will one day discover that they spent their lives killing other people's dreams. I will tell you only once.......these are the ones who lack focus on the ONE thing that never lets you down......GOD!
Once you realize that dream killers are nothing but opportunities given to you by the DREAM GIVER, you will be able to live your story to its fullest. Do not get stuck on a page in your book. Turn the page and see what amazing things the Lord has given to you to fulfill your dream.
Go ahead, dream a little dream!
Pretend for a moment that you could change the script. Ask yourself if the story you are living is the best you can do. Is the story you are living written by someone other than God? Paul wrote in 2Cor.5:17 "so for anyone who is in Christ, there is a new creation." The essence of Christianity is that each person is actually given a new part, a new script. All we have to do is have faith in the fact that God has given us every tool that we will ever need to build our life. He has instilled in us all the equipment we will need to do His work.
The part that is confusing is that at any moment in your story, the script can change. At first, it may seem like your path is only full of obstacles. But what you will find is that your obstacles are really a series of opportunities. God does not want us to fail. He wants us to live a life full of more abundance than we could ever imagine.
It all sounds so easy...have faith, get abundance. Somebody pushed the "EASY" button. If it is so easy, why is it that we get off track so easily? Could it be that we forget to focus on the one thing that never changes....God's love? Once you lose focus, it is not hard to see your dreams disappear. Have you ever had someone tell you that your dream will never come to pass? That your ideas are dumb? That what you do with your life is stupid? Someone always putting you down, telling you that you are not good enough?
I wonder how many people will one day discover that they spent their lives killing other people's dreams. I will tell you only once.......these are the ones who lack focus on the ONE thing that never lets you down......GOD!
Once you realize that dream killers are nothing but opportunities given to you by the DREAM GIVER, you will be able to live your story to its fullest. Do not get stuck on a page in your book. Turn the page and see what amazing things the Lord has given to you to fulfill your dream.
Go ahead, dream a little dream!
Wednesday, August 25, 2010
Hi, my name is Tucker.
I want to confess that I was naughty today.
First, however, I want to thank those who recently sent me all the emails asking why I did not get to go to the spa with my brother and sister. I was not naughty that day! Mommy said she wanted to spend some time with me and she said I didn't need my hair cut till Thanksgiving.
Anyway, back to my confession. I was naughty. This morning, I caught, and ate, a baby bunny. I know it sounds really bad, but mommy always yells at them to get out of her yard anyway. How bad could it be to eat one??
Well, if that isn't enough, this afternoon, I smelled the savory aroma of BEEF. It was 2 blocks away. It was drifting through the air like a butterfly. I lifted my nose in the air and followed the scent. You won't believe what someone left me.........T-bones! Yea, all in a pile. I brought one home! Delicious! Unfortunately, I left crumbs on the ottoman. Whoa, mommy was not happy! I heard her say I might not get dinner tonight. Thus, the sad eyes in the above picture!
I am thinking she will forget all about my naughtiness by dinner time. I am just crossing my paws that she goes out to mow. She loves that crazy stuff! I don't mind it either. One of these times, I am going to catch all the grass clippings in my mouth!! I guess I love grass too!
Have a good night everyone!
Wednesday, August 11, 2010
Hi! My name is Squirt.
And this is my brother, Nitro.
Today, mommy took us to the "spa". That's what she calls it, anyway. I knew something was up when she took us for a walk back and forth on our block waiting for Nitro to poop. He's is so stubborn sometimes.
We have been to the spa before and usually the same lady takes care of us. Her name is Melissa. At first, it is quite scary when we get there because mommy leaves us and we have to go into this room where a bunch of other dogs are in cages. My brother and I get to be in the same cage. Then, one at a time, we both get real wet and soapy, then dried, and then the scary part starts.
In case mommy never told you, I think you should know, I am very "sensitive." I really do not like loud noises, especially ones that buzz all over my body. Melissa is really great though. She talks to me while she buzzes all my hair off. Apparently, mommy calls this the "smoothe daschund" look. I am ok with it because it is really hot outside and my hair is HOT! Anyway, Melissa is very gentle with me. I think mommy told her I was "sensitive." Melissa does a really nice job. I look like a princess....a little naked looking, but a princess nonetheless! And, I guess she does really good work with my brother as well. Mommy always says, "Nitro, you look so handsome," when she picks us up.
Today, I was so happy to see mommy. She was right on time....a little sweaty (I think she just got done working out), but right on time. I feel really great now that my brother and I are done. The spa was an experience, but we got through it. Mommy wants to take pictures of my brother and I, but I am kinda thinking I look naked. I am really very "sensitive" you know. Mommy is too! We are so much alike!
My brother takes care of me. He is a proud brother. And, he is handsome. Check him out!
And, here I am. Mommy caught me looking sad, but I am really VERY happy to be home!
Sunday, August 08, 2010
Hello Blogstars!! I have so much to talk about, but none of which I am going to tell you! Good one, eh?
I can talk about your life, though...only because you ask me. I get questions all time. I ask questions all the time. It's my job. And like all of you, I have stressors. It's life. One thing that helps me is exercise.
I am fully aware of the of the terrible state of our economy and although the recession may impact how many times you go out to eat or enjoy a movie, I hope that it does not affect your fitness routine. If there is one area of your life that needs to be resistant to the volatility of the economy, it is exercise!
There are many good reasons why you should continue working out even when times are tough. Exercise can alter your mood, increasing the production of endorphins that are natural mood elevators.
Additionally, working out makes you fitter and stronger, AND, helps you look better. When you look and feel better, you are more confident in your abilities and less likely to undergo the severe mood swings that financial stress can cause.
Potential clients often ask: How many days a week should I train? How much cardio do I need to be doing? How many days per week do I need to be doing something active?
The answers to these questions, while they may differ for some, are generally the same for everyone. Ideally, you should be working out with your trainer 3 days per week. Two times a week is the absolute minimum you need to see any kind of results. In fact, a simple equation goes like this: The bigger the weight loss or fitness goal, the more often you should be training with your trainer.
Let’s face it, no trainer can perform miracles. The real miracle is the transformation that the client is able to make within themselves. The more often you train, the easier it is to transform you body and most importantly your way of thinking.
On the days that you are not working with your trainer, you should be doing something active for at least 30 minutes a day. This can be anything from a brisk walk to a jog on the walking path. You could also try taking a class at your local gym or save money by working out on your own on your days off from your trainer.
I suggest doing something active 6 days per week. If you are not doing the work on your own, you are wasting your money on a trainer.
Also, do yourself a favor…don’t cancel sessions with your trainer. The more you cancel, the easier it is to fall off the wagon. If your trainer is periodizing your workout plan, canceling sessions can really mess up the current training cycle you are on. If you are canceling frequently, your fitness goals are not going to improve and each session is going to be like the first training session all over again. Remember how hard the first session felt?
I totally get that exercise cannot fix all of life's worries. I am only reminding you that even though the temptation may be strong to abandon things in your life that seem expensive or time consuming, do not give up on the one thing that you can totally invest in and always get a solid return!
Until next time, train hard and smart.
~Your Ironladydoc
I can talk about your life, though...only because you ask me. I get questions all time. I ask questions all the time. It's my job. And like all of you, I have stressors. It's life. One thing that helps me is exercise.
I am fully aware of the of the terrible state of our economy and although the recession may impact how many times you go out to eat or enjoy a movie, I hope that it does not affect your fitness routine. If there is one area of your life that needs to be resistant to the volatility of the economy, it is exercise!
There are many good reasons why you should continue working out even when times are tough. Exercise can alter your mood, increasing the production of endorphins that are natural mood elevators.
Additionally, working out makes you fitter and stronger, AND, helps you look better. When you look and feel better, you are more confident in your abilities and less likely to undergo the severe mood swings that financial stress can cause.
Potential clients often ask: How many days a week should I train? How much cardio do I need to be doing? How many days per week do I need to be doing something active?
The answers to these questions, while they may differ for some, are generally the same for everyone. Ideally, you should be working out with your trainer 3 days per week. Two times a week is the absolute minimum you need to see any kind of results. In fact, a simple equation goes like this: The bigger the weight loss or fitness goal, the more often you should be training with your trainer.
Let’s face it, no trainer can perform miracles. The real miracle is the transformation that the client is able to make within themselves. The more often you train, the easier it is to transform you body and most importantly your way of thinking.
On the days that you are not working with your trainer, you should be doing something active for at least 30 minutes a day. This can be anything from a brisk walk to a jog on the walking path. You could also try taking a class at your local gym or save money by working out on your own on your days off from your trainer.
I suggest doing something active 6 days per week. If you are not doing the work on your own, you are wasting your money on a trainer.
Also, do yourself a favor…don’t cancel sessions with your trainer. The more you cancel, the easier it is to fall off the wagon. If your trainer is periodizing your workout plan, canceling sessions can really mess up the current training cycle you are on. If you are canceling frequently, your fitness goals are not going to improve and each session is going to be like the first training session all over again. Remember how hard the first session felt?
I totally get that exercise cannot fix all of life's worries. I am only reminding you that even though the temptation may be strong to abandon things in your life that seem expensive or time consuming, do not give up on the one thing that you can totally invest in and always get a solid return!
Until next time, train hard and smart.
~Your Ironladydoc
Friday, July 30, 2010
Which is better, machines or free weights, for building muscle and strength?
Free weights definitely have their advantages. One factor is that they require the use of more stabilizer muscles to balance the weight. Strong stabilizers equates to stronger muscles and stronger muscles lead to bigger muscles.
Free weights have also been shown to burn more calories than machines. The difference may be that a greater number of stabilizer muscles are used during multijoint exercises, i.e. free-weight squats versus machine leg press.
With all the talk about free weights, are there advantages to using machines? YES! Machines are of benefit because they help you focus more on the target muscle. For example, because the machine is on a fixed path, the shoulders (in this case, stabilizer muscles) do not need to help the chest muscles when performing machine chest presses as they would during the barbell bench press. Less involvement from the delts means you can place more focus on the pecs for greater muscle growth.
The verdict? Do not avoid machine exercises. Always include as many training tools as possible to maximize your gains. This means, use both machines and free weights. In doing so, you may want to perform your free weight exercises early in your workout and then finish with machines as your stabilizer muscles are fatigued and you can put all your focus on the target muscle.
Until next time, keep training hard and eating smart!
~Your ironladydoc
Free weights definitely have their advantages. One factor is that they require the use of more stabilizer muscles to balance the weight. Strong stabilizers equates to stronger muscles and stronger muscles lead to bigger muscles.
Free weights have also been shown to burn more calories than machines. The difference may be that a greater number of stabilizer muscles are used during multijoint exercises, i.e. free-weight squats versus machine leg press.
With all the talk about free weights, are there advantages to using machines? YES! Machines are of benefit because they help you focus more on the target muscle. For example, because the machine is on a fixed path, the shoulders (in this case, stabilizer muscles) do not need to help the chest muscles when performing machine chest presses as they would during the barbell bench press. Less involvement from the delts means you can place more focus on the pecs for greater muscle growth.
The verdict? Do not avoid machine exercises. Always include as many training tools as possible to maximize your gains. This means, use both machines and free weights. In doing so, you may want to perform your free weight exercises early in your workout and then finish with machines as your stabilizer muscles are fatigued and you can put all your focus on the target muscle.
Until next time, keep training hard and eating smart!
~Your ironladydoc
Tuesday, June 22, 2010
Yesterday was the first day of SUMMER! June 20-21 is start of summer in the Northern Hemisphere but simultaneously the start of winter in the Southern Hemisphere. It's also the longest day of sunlight for places in the Northern Hemisphere and the shortest day for cities south of the equator. However, June 20-21 is not the day when the sun rises earliest in the morning nor when it sets latest at night. And, even though the Northern Hemisphere receives more sunlight than on any other day of the year, that doesn't mean the first day of summer is also the hottest day of summer. In fact, so far, it is the second day of the year!! Today, it is 92 degrees. I'm inside. I went outside to check the temp. Yup, 92. I'm thinking about being at the pool.
And, since we are on the subject of the pool......is there any bodypart that is more impressive than seeing six-pack abs? I really don't think so. Carving up the abs is probably one of the most sought after goals of most fitness enthusiasts, and more probable, the most difficult to carve up! No matter how many ab crunches you do, or how many minutes you spend on the treadmill, there is nothing better for a well-defined midsection than proper nutrition. Remember, "YOU are what you eat!"
And, since we are on the subject of the pool......is there any bodypart that is more impressive than seeing six-pack abs? I really don't think so. Carving up the abs is probably one of the most sought after goals of most fitness enthusiasts, and more probable, the most difficult to carve up! No matter how many ab crunches you do, or how many minutes you spend on the treadmill, there is nothing better for a well-defined midsection than proper nutrition. Remember, "YOU are what you eat!"
Monday, June 21, 2010
Monday, June 14, 2010
Monday's.........ugh! Well, I guess they are not so bad. I thought since I like to do legs so well, I would hit them on the hardest day of the week.
I warmed up doing some leg extensions then went straight into walking lunges. I did 5 sets of 20 steps increasing in weight each set. I ended with 45# db's in my hands. I finished with 5 sets of leg press and 4 more sets of leg extensions alternating with lying leg curls.
I usually do cardio on one of the machines following my weight workout. My cardio is usually steady state training--meaning, I set the machine for 30 minutes and stay at the same pace the whole time. Today, I got a wild hair and did HIIT......High Intensity Interval Training. I was walking on the treadmill and this girl next to me asked if I wanted to do it with her. Of course, I took the challenge, not knowing what to expect.
Actually, I needed the change. I realize that I need to get after a different type of training for a while to burn some more fat. The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.
The easiest way to do HIIT is to start off at a good pace for 5 minutes. Then take up the intensity on the machine and go as hard and as fast as you possibly can for a 30 seconds and then bring it back down for a minute or two — however long it takes for you to recover enough to do it again. ANY cardio machine will work — I did the treadmill today and will probably do the elliptical trainer on Thursday.
If you are not up to killing yourself the first time out, you could simply keep changing your speed and intensity level every two minutes or so — go up and down — challenge yourself. This will "trick" your body into burning more calories since it does not achieve steady state.
HIIT it hard bloggers!!
I warmed up doing some leg extensions then went straight into walking lunges. I did 5 sets of 20 steps increasing in weight each set. I ended with 45# db's in my hands. I finished with 5 sets of leg press and 4 more sets of leg extensions alternating with lying leg curls.
I usually do cardio on one of the machines following my weight workout. My cardio is usually steady state training--meaning, I set the machine for 30 minutes and stay at the same pace the whole time. Today, I got a wild hair and did HIIT......High Intensity Interval Training. I was walking on the treadmill and this girl next to me asked if I wanted to do it with her. Of course, I took the challenge, not knowing what to expect.
Actually, I needed the change. I realize that I need to get after a different type of training for a while to burn some more fat. The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.
The easiest way to do HIIT is to start off at a good pace for 5 minutes. Then take up the intensity on the machine and go as hard and as fast as you possibly can for a 30 seconds and then bring it back down for a minute or two — however long it takes for you to recover enough to do it again. ANY cardio machine will work — I did the treadmill today and will probably do the elliptical trainer on Thursday.
If you are not up to killing yourself the first time out, you could simply keep changing your speed and intensity level every two minutes or so — go up and down — challenge yourself. This will "trick" your body into burning more calories since it does not achieve steady state.
HIIT it hard bloggers!!
Wednesday, June 02, 2010
Wednesday, Mittwoch, literally means middle of the week. It's the day between Tuesday and Thursday. It's also my day off from work--YAHOO! I worked the Memorial Day holiday. DoctorsNow West opened at 9am and after 23 people strolled through the door and 1pm arrived, I was outta there and home to enjoy the afternoon. What a fantabulous Memorial Day. I remember one Memorial Day about 12 years ago, it was only 40 degrees. I was home to see my dad and I made him take me up to Okoboji......just so I could say I was there on Memorial Day. Burr, it was cold on the dock! This year, a welcome 85 degrees and not a cloud in the sky!
So, I thought Tuesday, the day AFTER Memorial Day was going to be a little slower...not true...58 sick people needed the doctor. I was dead tired at 8pm, but it's all worth it if all 58 patients are feeling better today!
I haven't gone to the gym yet this morning. It's only 10:30, but I have to decide soon if I'm going to get in there. I really haven't taken a day off for a while, but I am also not feeling worn out. Maybe I will hit some quads today. That sounds good, eh? I might nail some calves while I am at it.
The training thought for today...Functional training. It's definitely the training trend the past few years. I am going to give you a twist to this hot button term. Many people believe that the most effective way to recruit the core stabilizing muscles is to execute "traditional" exercises on an unstable surface. However, physical activity is rarely performed with a stable load on an unstable surface.....usually the surface is stable and the external resistance is not. In other words, if you want your exercises to have the most real-world functionality, keep the surface (bench, floor, chair) stable, and the resistance, in the form of dumbbells, kettlebells, or even a less stable piece of equipment such as a water filled pipe or balance ball, unstable.
Until next time, enjoy your Mittwoch, and train hard and smart!
So, I thought Tuesday, the day AFTER Memorial Day was going to be a little slower...not true...58 sick people needed the doctor. I was dead tired at 8pm, but it's all worth it if all 58 patients are feeling better today!
I haven't gone to the gym yet this morning. It's only 10:30, but I have to decide soon if I'm going to get in there. I really haven't taken a day off for a while, but I am also not feeling worn out. Maybe I will hit some quads today. That sounds good, eh? I might nail some calves while I am at it.
The training thought for today...Functional training. It's definitely the training trend the past few years. I am going to give you a twist to this hot button term. Many people believe that the most effective way to recruit the core stabilizing muscles is to execute "traditional" exercises on an unstable surface. However, physical activity is rarely performed with a stable load on an unstable surface.....usually the surface is stable and the external resistance is not. In other words, if you want your exercises to have the most real-world functionality, keep the surface (bench, floor, chair) stable, and the resistance, in the form of dumbbells, kettlebells, or even a less stable piece of equipment such as a water filled pipe or balance ball, unstable.
Until next time, enjoy your Mittwoch, and train hard and smart!
Tuesday, June 01, 2010
Following the end of the Civil War, many communities established a day to mark the end of the war or as a memorial to those who had died. These observances came together around Decoration Day, honoring the Union dead, and the several Confederate Memorial Days. Memorial Day was officially named on May 5, 1868 by General John Logan, then commander of the Grand Army of the Republic, and was first observed on May 30, 1868, when flowers were laid on the graves of Union and Confederate soldiers at Arlington National Cemetery, in Virginia. By 1890 Memorial Day was recognized by all of the northern states - the first observance was in Waterloo, New York on May 5, 1866. The friendship between General John Murray, a distinguished citizen of Waterloo, and General Logan was probably a key factor in the holiday's acceptance. On June 28, 1968, the US Congress passed the Uniform Holidays Bill, which moved three holidays from their original dates t o a specified Monday to create a convenient three-day weekend. The holidays include Washington's Birthday, now celebrated as Presidents' Day; Veterans Day and Memorial Day.
Thursday, April 29, 2010
I want to thank everyone who attended my Nutrition 101 lecture last evening at Gold's Gym in West Des Moines. We had a tremendous response with 55 attendees present. I answered lots of great questions and hopefully inspired those in attendance to take their health seriously.
The lecture was intended to develop a structure for a nutritional plan. Without a basic knowledge of the macronutrients (proteins, fats, and carbohydrates), it is difficult to understand what to eat, when to eat, and why to eat a particular food.
The following is a basic review of the macronutrients:
Carbohydrates are classified according to how fast they are absorbed by the body. For instance, the higher the fiber content in a particular carbohydrate, the slower it will be absorbed. In contrast, sugar is absorbed VERY rapidly and spikes insulin rapidly. It is best to have "fast" acting (sugary)carbs before and after workouts and having slower acting carbs later in the day. As mentioned above, these carbs are higher in fiber. Examples include yams, brown rice, and rolled oats.
Proteins are made up of amino acids. Proteins are the building blocks of muscle. Muscle is the biggest fat burner in our body so it is in your best interest to feed the muscles appropriately and exercise them regularly. Quality proteins include: lean red meat, skinless chicken breasts, skinless turkey breasts, eggs, cottage cheese, and fish. Casein and whey protein powder supplements are also good choices of quality proteins. Whey protein immediately after workouts is preferred. Casein protein before bed is another good choice since it is slowly absorbed as you sleep.
Fats are either saturated or unsaturated. Unsaturated fats are further dividided into polyunsaturated and monounsaturated. Saturated fats are usually acquired from animals in fatty red meats, fatty chicken and turkey. Monounsaturated fats are the "good" fats and include olive oil, flax oil, and certain nuts such as almonds and walnuts.
My next lecture will discuss nutrient timing. Stay tuned to the time and date. Until next time, train hard and eat smart!
The lecture was intended to develop a structure for a nutritional plan. Without a basic knowledge of the macronutrients (proteins, fats, and carbohydrates), it is difficult to understand what to eat, when to eat, and why to eat a particular food.
The following is a basic review of the macronutrients:
Carbohydrates are classified according to how fast they are absorbed by the body. For instance, the higher the fiber content in a particular carbohydrate, the slower it will be absorbed. In contrast, sugar is absorbed VERY rapidly and spikes insulin rapidly. It is best to have "fast" acting (sugary)carbs before and after workouts and having slower acting carbs later in the day. As mentioned above, these carbs are higher in fiber. Examples include yams, brown rice, and rolled oats.
Proteins are made up of amino acids. Proteins are the building blocks of muscle. Muscle is the biggest fat burner in our body so it is in your best interest to feed the muscles appropriately and exercise them regularly. Quality proteins include: lean red meat, skinless chicken breasts, skinless turkey breasts, eggs, cottage cheese, and fish. Casein and whey protein powder supplements are also good choices of quality proteins. Whey protein immediately after workouts is preferred. Casein protein before bed is another good choice since it is slowly absorbed as you sleep.
Fats are either saturated or unsaturated. Unsaturated fats are further dividided into polyunsaturated and monounsaturated. Saturated fats are usually acquired from animals in fatty red meats, fatty chicken and turkey. Monounsaturated fats are the "good" fats and include olive oil, flax oil, and certain nuts such as almonds and walnuts.
My next lecture will discuss nutrient timing. Stay tuned to the time and date. Until next time, train hard and eat smart!
Sunday, April 25, 2010
Wednesday, April 14, 2010
Is everyone loving the change of season? I am! Today I put down my crabgrass and fertilizer. We are expecting rain tonight. A little water and good food go a long way to making a plush, green lawn.
I also had a fantastic workout over the noon hour. I did shoulders and a few sets of tris. After weights, I jumped on the recumbant bike for 30 min to burn some fat.
As most of you know, I am a strong believer in weight training. Not only does lifting weights make strong muscles and bones, but it is also the number one exercise for fat burning. Here are the reasons why:
1--Weight training increases your fat-burning hormones: testosterone, growth hormone and epinephrine; steady-state cardio does not.
2--Weight training builds muscle, and muscle stokes your metabolism. Steady-state cardio does not build muscle. That's very important! It's why inactive older people get fatter and fatter--they gradually lose muscle and their metabolisms slow to a crawl so they pack on bodyfat. They need to lift weights to reverse the process. Remember, build more muscle to burn more fat.
3--Weight training uses glycogen for energy. Glycogen is basically carbohydrates. Glycogen is stored in the muscle and in the liver. When we lift weights, our muscles use the glycogen for energy to get through the workout. Glycogen will then be depleted. So, if you have a lot of muscle, the carbs you eat will go to muscles and the liver to replenish them, rather than being shuttled to fat cells. People who don't weight train see most of the carbs they eat go directly to fat because they don't have a muscle-glycogen deficit.
4--Weight training creates muscle microtrauma (breakdown), which burns bodyfat during the repair process. If you get a little sore from a workout, that's not a bad thing--your body will work hard to repair it, and that takes excess energy, a lot of which comes directly from bodyfat.
5--Weight training removes sugar from your bloodstream, creating an ideal environment for fat burning. For example, when you lift weights, your muscles use the sugar from your blood stream and the stored glycogen from your muscles and liver to feed themselves during the workout. Then, when you are done lifting weights, you should do about 20-30 minutes of low-intensity cardio because with no sugar in your system, your body will tap into bodyfat instantly. It's the most efficient time to hit the treadmill.
That's the lesson for today boys and girls! Train hard and eat smart!
I also had a fantastic workout over the noon hour. I did shoulders and a few sets of tris. After weights, I jumped on the recumbant bike for 30 min to burn some fat.
As most of you know, I am a strong believer in weight training. Not only does lifting weights make strong muscles and bones, but it is also the number one exercise for fat burning. Here are the reasons why:
1--Weight training increases your fat-burning hormones: testosterone, growth hormone and epinephrine; steady-state cardio does not.
2--Weight training builds muscle, and muscle stokes your metabolism. Steady-state cardio does not build muscle. That's very important! It's why inactive older people get fatter and fatter--they gradually lose muscle and their metabolisms slow to a crawl so they pack on bodyfat. They need to lift weights to reverse the process. Remember, build more muscle to burn more fat.
3--Weight training uses glycogen for energy. Glycogen is basically carbohydrates. Glycogen is stored in the muscle and in the liver. When we lift weights, our muscles use the glycogen for energy to get through the workout. Glycogen will then be depleted. So, if you have a lot of muscle, the carbs you eat will go to muscles and the liver to replenish them, rather than being shuttled to fat cells. People who don't weight train see most of the carbs they eat go directly to fat because they don't have a muscle-glycogen deficit.
4--Weight training creates muscle microtrauma (breakdown), which burns bodyfat during the repair process. If you get a little sore from a workout, that's not a bad thing--your body will work hard to repair it, and that takes excess energy, a lot of which comes directly from bodyfat.
5--Weight training removes sugar from your bloodstream, creating an ideal environment for fat burning. For example, when you lift weights, your muscles use the sugar from your blood stream and the stored glycogen from your muscles and liver to feed themselves during the workout. Then, when you are done lifting weights, you should do about 20-30 minutes of low-intensity cardio because with no sugar in your system, your body will tap into bodyfat instantly. It's the most efficient time to hit the treadmill.
That's the lesson for today boys and girls! Train hard and eat smart!
Wednesday, April 07, 2010
I wanted to introduce you to someone. His name is "Pain." He has two middle names, Emotional, and Physical, but no last name. I have known Pain for a long time now. He is very persistent. I have kicked him out of my life a number of times, but he keeps coming back for more. It seems that as Kryptonite is deadly to Superman, anti-inflammatories are a killer to Physical Pain, and happiness is a thorn in Emotional Pain's side.
Thursday, April 01, 2010
Texas Tech university is planning to offer students interested in pursuing Family Medicine a shortened medical education in order to increase the number of primary care physicians.
Great idea Washington! Ha! BAD IDEA! Let me tell you why in a few points:
--Family medicine doctors need more time in training (i.e. 4 year residency and 4 years of med school), not less.
--This plan sounds like the "barefoot doctors" of China two decades ago. What will differentiate the 3 yr MD from the Doctor of NP? The simple solution to increasing the number of primary care doctors is PAY THEM ADEQUATELY.
--Less training and/or a less rigorous curriculum does not adequately prepare primary care physicians for what lies ahead, plus it would cast us in a far less favorable light. Many are completely unaware of the challenges of being a capable generalist. There is so much that needs to reside in our brains, and of course we have to be well aware of our limitations also.
--We already have short trained "doctors" without good fundamentals....they are called nurse practitioners and physicians assistants.
Let me know your thoughts.
Great idea Washington! Ha! BAD IDEA! Let me tell you why in a few points:
--Family medicine doctors need more time in training (i.e. 4 year residency and 4 years of med school), not less.
--This plan sounds like the "barefoot doctors" of China two decades ago. What will differentiate the 3 yr MD from the Doctor of NP? The simple solution to increasing the number of primary care doctors is PAY THEM ADEQUATELY.
--Less training and/or a less rigorous curriculum does not adequately prepare primary care physicians for what lies ahead, plus it would cast us in a far less favorable light. Many are completely unaware of the challenges of being a capable generalist. There is so much that needs to reside in our brains, and of course we have to be well aware of our limitations also.
--We already have short trained "doctors" without good fundamentals....they are called nurse practitioners and physicians assistants.
Let me know your thoughts.
Tuesday, March 30, 2010
Percent distribution of active physicians in patient care by specialty, 2007
Data from the Bureau of Labor Statistics indicates that, in 2008, there were about 661,400 physicians and surgeons in the US. More data, this time from the American Medical Association for 2007, shows us that 32 percent of physicians in patient care were in primary care, but not in a subspecialty. I will anxiously await the results for 2014 after Health Care has been socialized.
Specialty Percent
Internal Medicine 20.1%
Family medicine/general practice 12.4%
Pediatrics 9.6%
Obstetrics and gynecology 5.6%
Anesthesiology 5.5%
Psychiatry 5.2%
General Surgery 5.0%
Emergency Medicine 4.1%
Data from the Bureau of Labor Statistics indicates that, in 2008, there were about 661,400 physicians and surgeons in the US. More data, this time from the American Medical Association for 2007, shows us that 32 percent of physicians in patient care were in primary care, but not in a subspecialty. I will anxiously await the results for 2014 after Health Care has been socialized.
Specialty Percent
Internal Medicine 20.1%
Family medicine/general practice 12.4%
Pediatrics 9.6%
Obstetrics and gynecology 5.6%
Anesthesiology 5.5%
Psychiatry 5.2%
General Surgery 5.0%
Emergency Medicine 4.1%
Sunday, March 21, 2010
“If you cannot find time to exercise, surely you will find time for illness!”
Hello, my name is Dr. Malea Jensen. I am known as Dr. J and the Iron Lady Doc.
I am a Family Practice physician in Des Moines, Iowa. I am also NSCA and PROPTA certified, as well as a national level bodybuilder.
As you know, regular physical activity reduces the risk of developing or dying from some of the leading causes of illness and death in the United States. For instance, cardiovascular disease is the #1 killer in America with about 950,000 Americans dying of CVD in 2002. This is a staggering statistic and something I would like to help prevent.
The proportion of U.S. adults who are obese grew by nearly 2% between 2005 and 2007, from just under 24% to 25.6%. On a much higher level today is the threat of childhood obesity. Childhood obesity has become so severe that diseases that once affected only adults are now appearing in children. The statistics are alarming, with "overweight" youth consisting of 13.9% of children 2 to 5 years old, 18.8% of children 6 to 11 years old, and 17.4% of adolescents and teenagers 12 to 19 years old.
The key to a lifetime of fitness is consistency. I am challenging each of you to get involved in a program that fits your lifestyle—something fun, something tailored to your fitness level, and something that keeps you coming back again and again!
This is where Dr. J fits into the program. I provide consultations via email regarding nutrition and exercise routines. My services include ongoing information at your request. The first consultation is $100 and subsequent fees are based on my time spent with your questions. I always provide the consultation time and the fee at the end of each email. I prefer to have cash or money orders made payable to Malea Jensen. I do not accept personal checks.
For more information, please do not hesitate to contact me at ironladydoc@aol.com or at http://www.maleajensen.com.
Hello, my name is Dr. Malea Jensen. I am known as Dr. J and the Iron Lady Doc.
I am a Family Practice physician in Des Moines, Iowa. I am also NSCA and PROPTA certified, as well as a national level bodybuilder.
As you know, regular physical activity reduces the risk of developing or dying from some of the leading causes of illness and death in the United States. For instance, cardiovascular disease is the #1 killer in America with about 950,000 Americans dying of CVD in 2002. This is a staggering statistic and something I would like to help prevent.
The proportion of U.S. adults who are obese grew by nearly 2% between 2005 and 2007, from just under 24% to 25.6%. On a much higher level today is the threat of childhood obesity. Childhood obesity has become so severe that diseases that once affected only adults are now appearing in children. The statistics are alarming, with "overweight" youth consisting of 13.9% of children 2 to 5 years old, 18.8% of children 6 to 11 years old, and 17.4% of adolescents and teenagers 12 to 19 years old.
The key to a lifetime of fitness is consistency. I am challenging each of you to get involved in a program that fits your lifestyle—something fun, something tailored to your fitness level, and something that keeps you coming back again and again!
This is where Dr. J fits into the program. I provide consultations via email regarding nutrition and exercise routines. My services include ongoing information at your request. The first consultation is $100 and subsequent fees are based on my time spent with your questions. I always provide the consultation time and the fee at the end of each email. I prefer to have cash or money orders made payable to Malea Jensen. I do not accept personal checks.
For more information, please do not hesitate to contact me at ironladydoc@aol.com or at http://www.maleajensen.com.
Saturday, March 20, 2010
Yesterday I blogged about weight loss, specifically fat loss, through nutrition...eating more protein, especially the branched chain amino acid, leucine.
Today, I want to comment on the exercise aspect of fat burning. Did you know that muscle makes up 35 to 40 percent of our body? For this reason, it is the largest site for glucose (sugar) uptake. And did you know that the hips and legs are the largest muscles in the body? So, it only makes sense that the more we work the larger muscles of our lower body, the more glucose control and uptake we obtain.
Strong muscles reflect good metabolic health. Strong muscular people can process carbohydrates, protein, and fat more efficiently. Strong muscles make strong people who have enhanced metabolic health. On the flipside, aging, physical inactivity, obesity, and poor diet trigger physical deterioration.
The take home message: muscle mass is critical for metabolic control, health, and longevity. The muscles of the legs and hips are the largest in the body, so strengthening them will have the greatest impact on metabolic health.
Today, I want to comment on the exercise aspect of fat burning. Did you know that muscle makes up 35 to 40 percent of our body? For this reason, it is the largest site for glucose (sugar) uptake. And did you know that the hips and legs are the largest muscles in the body? So, it only makes sense that the more we work the larger muscles of our lower body, the more glucose control and uptake we obtain.
Strong muscles reflect good metabolic health. Strong muscular people can process carbohydrates, protein, and fat more efficiently. Strong muscles make strong people who have enhanced metabolic health. On the flipside, aging, physical inactivity, obesity, and poor diet trigger physical deterioration.
The take home message: muscle mass is critical for metabolic control, health, and longevity. The muscles of the legs and hips are the largest in the body, so strengthening them will have the greatest impact on metabolic health.
Friday, March 19, 2010
"Lose Weight" are the tag words these days as summer (I mean, Spring) approaches. I bet more than one person has told you that a calorie is a calorie and if you simply reduce your total caloric intake below what you burn each day, you will lose weight.
Calorie counting does work to some extent, but it completely ignores the the fact that we lose fat, muscle and even bone when we lose weight. In essence, our goal should be to maximize fat loss while minimizing muscle and bone loss.
Another important thing to remember about the calorie in, calorie out mantra is the concept of "HUNGER". To eat fewer calories than you burn means you must control your physiologic hunger as well as all those psychological aspects that play a role in eating.
Ok, so you have set out to lose weight. What are you going to do when you get hungry? I guess you could snack on iceburg lettuce between meals or eat veggies, but this only increases the size of your stomach since it is roughage and thus, you will get hungrier faster. This is a bad idea when you are fighting hunger pangs.
I have one option for you. Consider eating protein. More calories are burned digesting proteins than either carbs or fats. The protein in low carb diets also increases our feeling of fullness and satisfaction, thereby limiting our binging on excess calories.
If you want to lose weight, add protein or branched-chain amino acids (BCAA's) to your diet. The three branched chain amino acids, especially leucine, may help you feel full, stimulate protein synthesis, and decrease protein breakdown.
Calorie counting does work to some extent, but it completely ignores the the fact that we lose fat, muscle and even bone when we lose weight. In essence, our goal should be to maximize fat loss while minimizing muscle and bone loss.
Another important thing to remember about the calorie in, calorie out mantra is the concept of "HUNGER". To eat fewer calories than you burn means you must control your physiologic hunger as well as all those psychological aspects that play a role in eating.
Ok, so you have set out to lose weight. What are you going to do when you get hungry? I guess you could snack on iceburg lettuce between meals or eat veggies, but this only increases the size of your stomach since it is roughage and thus, you will get hungrier faster. This is a bad idea when you are fighting hunger pangs.
I have one option for you. Consider eating protein. More calories are burned digesting proteins than either carbs or fats. The protein in low carb diets also increases our feeling of fullness and satisfaction, thereby limiting our binging on excess calories.
If you want to lose weight, add protein or branched-chain amino acids (BCAA's) to your diet. The three branched chain amino acids, especially leucine, may help you feel full, stimulate protein synthesis, and decrease protein breakdown.
Wednesday, March 17, 2010
How do you describe an "educated" person?
The Merriam-Webster Online Dictionary gives several definitions for the word educate, including "to train by formal instruction and supervised practice especially in a skill, trade, or profession" and "to develop mentally, morally, or aesthetically especially by instruction."
For most people today, education means training for a particular career. More specifically, many think of acquiring an education as synonymous with acquiring a four year college degree. More education means another degree. Conversely, to be uneducated means not having attended college and therefore not having a degree.
I have referred to this topic in the past and I ask, "Does it necessarily follow that a person without a college degree is uneducated, even inferior, as some seem to believe?"
If one believes that to be educated is to have a four-year degree, I would ask, "Do we suddenly arrive at a point in our lives when we are educated?" My answer, "Doubtful!" Education is a lifelong process, and I do not believe we go to school expecting to be fully educated. An education is not simply something you can purchase for a price like a product, and then expect to “be educated.”
I am not arguing for or against formal education in any way. I have 11 years of formal education, myself, post high school. One might consider me educated. Yes, I have been trained, but my education has never ceased. I believe it is important to remain curious about the world around me. This curiosity can be satisfied in many ways: books, by living itself, by travel, by social interaction, even by work.
I want you to consider the act of reading. Have you read a book lately? I want to share some statistics with you:
1/3 of high school graduates never read another book for the rest of their lives.
42 percent of college graduates never read another book after college.
80 percent of U.S. families did not buy or read a book last year.
70 percent of U.S. adults have not been in a bookstore in the last five years.
57 percent of new books are not read to completion.
70 percent of books published do not earn back their advance.
70 percent of the books published do not make a profit.
Are you educated? Have any books made an impact on you? Louis L’Amour states in his biography, Education Of A Wandering Man, "Books are the building blocks of civilization, for without the written word, a man knows nothing beyond what occurs during his own brief years and, perhaps, in a few tales his parents tell him."
The Merriam-Webster Online Dictionary gives several definitions for the word educate, including "to train by formal instruction and supervised practice especially in a skill, trade, or profession" and "to develop mentally, morally, or aesthetically especially by instruction."
For most people today, education means training for a particular career. More specifically, many think of acquiring an education as synonymous with acquiring a four year college degree. More education means another degree. Conversely, to be uneducated means not having attended college and therefore not having a degree.
I have referred to this topic in the past and I ask, "Does it necessarily follow that a person without a college degree is uneducated, even inferior, as some seem to believe?"
If one believes that to be educated is to have a four-year degree, I would ask, "Do we suddenly arrive at a point in our lives when we are educated?" My answer, "Doubtful!" Education is a lifelong process, and I do not believe we go to school expecting to be fully educated. An education is not simply something you can purchase for a price like a product, and then expect to “be educated.”
I am not arguing for or against formal education in any way. I have 11 years of formal education, myself, post high school. One might consider me educated. Yes, I have been trained, but my education has never ceased. I believe it is important to remain curious about the world around me. This curiosity can be satisfied in many ways: books, by living itself, by travel, by social interaction, even by work.
I want you to consider the act of reading. Have you read a book lately? I want to share some statistics with you:
1/3 of high school graduates never read another book for the rest of their lives.
42 percent of college graduates never read another book after college.
80 percent of U.S. families did not buy or read a book last year.
70 percent of U.S. adults have not been in a bookstore in the last five years.
57 percent of new books are not read to completion.
70 percent of books published do not earn back their advance.
70 percent of the books published do not make a profit.
Are you educated? Have any books made an impact on you? Louis L’Amour states in his biography, Education Of A Wandering Man, "Books are the building blocks of civilization, for without the written word, a man knows nothing beyond what occurs during his own brief years and, perhaps, in a few tales his parents tell him."
Wednesday, March 10, 2010
What is an Executive Order? Executive Orders (EOs) are legally binding orders given by the President, acting as the head of the Executive Branch, to Federal Administrative Agencies.
Executive Orders are controversial because they allow the President to make major decisions, even law, without the consent of Congress. This, of course, runs against the general logic of the Constitution -- that no one should have power to act unilaterally. Nevertheless, Congress often gives the President considerable leeway in implementing and administering federal law and programs.
The ultimate criticism of Executive Orders is that the runaway use of EOs could result in a President becoming a virtual dictator, capable of making major policy decisions without any congressional or judicial input.
Have you heard that our current president is trying to pass the healthcare bill with an executive order? Oh, I know, executive orders have been used by every president since the late 1700's. And to be honest, I am not worried. No, I am not worried.
Consider this...Governments have a propensity to overreach in so many areas of life that their exercise of power itself leads to their own undoing. Their own "undoing." Their own undoing. Say it with me, "UNDOING."
You have seen the overreach take many forms: financial, economic, social, and military. And why is this "undoing" occurring? Because citizens, it comes about as a result of overestimating the capacity of power and underestimating its limits.
But try telling that to the political class. The last thing they want to hear is that their power is limited, that their will is not a way. Washington is prone to believe that membership in the political class comes with the privilege of shaping the world to their liking.
Ahh, and so power has arisen. Politicians want to "shape" our lives. Isn't that nice of them? People, wake up! You are not dead. I know each and everyone of you is a little taken aback by Washington these days. Healthcare, jobs, unemployment benefits, tax on sodas, bans on sodium. I could go on and on.
If we open our eyes, we will see that Government cannot control the human mind, so it cannot, in the long run, control the choices people make. And if you are worried like many, I will tell you that when you look at the status of government programs and institutions these days, what you see is a government that is seemingly and enormously powerful and rich, but ALSO fragile and teetering on the brink of bankruptcy. Events of the last year indicate just how far the government has slipped in its ability to manage the economy, society, culture, and world order.
And so, I will tell you, Obama will unravel. History tells us so. His empire will dissolve as have so many before him and he will be out of a job...not because he was recalled in some formal process, but because the forces of history will run him over.
If any of you think that Government is compassionate and they will help the poor get rich and the rich not so rich, the truth is: men who seek power over the lives of others are the coldest, cruelest humans of all. Watch out, Government is at your dinner table tonight!
Executive Orders are controversial because they allow the President to make major decisions, even law, without the consent of Congress. This, of course, runs against the general logic of the Constitution -- that no one should have power to act unilaterally. Nevertheless, Congress often gives the President considerable leeway in implementing and administering federal law and programs.
The ultimate criticism of Executive Orders is that the runaway use of EOs could result in a President becoming a virtual dictator, capable of making major policy decisions without any congressional or judicial input.
Have you heard that our current president is trying to pass the healthcare bill with an executive order? Oh, I know, executive orders have been used by every president since the late 1700's. And to be honest, I am not worried. No, I am not worried.
Consider this...Governments have a propensity to overreach in so many areas of life that their exercise of power itself leads to their own undoing. Their own "undoing." Their own undoing. Say it with me, "UNDOING."
You have seen the overreach take many forms: financial, economic, social, and military. And why is this "undoing" occurring? Because citizens, it comes about as a result of overestimating the capacity of power and underestimating its limits.
But try telling that to the political class. The last thing they want to hear is that their power is limited, that their will is not a way. Washington is prone to believe that membership in the political class comes with the privilege of shaping the world to their liking.
Ahh, and so power has arisen. Politicians want to "shape" our lives. Isn't that nice of them? People, wake up! You are not dead. I know each and everyone of you is a little taken aback by Washington these days. Healthcare, jobs, unemployment benefits, tax on sodas, bans on sodium. I could go on and on.
If we open our eyes, we will see that Government cannot control the human mind, so it cannot, in the long run, control the choices people make. And if you are worried like many, I will tell you that when you look at the status of government programs and institutions these days, what you see is a government that is seemingly and enormously powerful and rich, but ALSO fragile and teetering on the brink of bankruptcy. Events of the last year indicate just how far the government has slipped in its ability to manage the economy, society, culture, and world order.
And so, I will tell you, Obama will unravel. History tells us so. His empire will dissolve as have so many before him and he will be out of a job...not because he was recalled in some formal process, but because the forces of history will run him over.
If any of you think that Government is compassionate and they will help the poor get rich and the rich not so rich, the truth is: men who seek power over the lives of others are the coldest, cruelest humans of all. Watch out, Government is at your dinner table tonight!
Sunday, March 07, 2010
Kick that junk food habit! Are you eating clean? What is “clean" eating? Well, we can look at it in two ways-- one, clean out that secret stash! Two, clean up your act and eat healthy!
Have you ever purchased a bag of potato chips, hoping they would last the entire week, but instead, they disappear during one setting of your favorite T.V. show? If so, you are not alone.
Some foods are called junk foods because they have little nutritional value. They are often high in calories, fat, sodium, and sugar. Unfortunately, these are the foods that taste good and we eat them despite their lack of nutritional value.
You are probably thinking that I am going to cut you off from all your eating pleasure, but the truth is, there can be a place for such foods on occasion—just an occasion, mind you! An occasional bag of potato chips or candy bar will not hurt you, but if the so-called junk foods become a regular part of your diet, then they can interfere with your nutritional health.
If you are a junk food junkie and would like to kick the habit, start slow, making one change at a time. For instance, begin by switching to a low-fat variety of your favorite snack chip or cracker. If sweets get your mouth drooling, try baking your own low sugar/low-fat variety. If you are quite certain you cannot go without that piece of candy, save it for a special occasion, such as a holiday event or weekend treat (only one piece! Don’t over indulge!).
If you start slow and give yourself some time to adjust to new habits and lifestyle changes, you will be more likely to stick with the program. You will not feel like you are depriving yourself, and believe me; every small step will motivate you to follow through with the next step.
It is unreasonable for me, or you, for that matter, to think that junk foods will never pass through your lips again (unless of course, your name is Malea Jensen and you are dieting for a major bodybuilding show!), but it is realistic and healthful to limit the amount of these foods that you eat!
Until next time, keep training with a passion and eating healthful!
Have you ever purchased a bag of potato chips, hoping they would last the entire week, but instead, they disappear during one setting of your favorite T.V. show? If so, you are not alone.
Some foods are called junk foods because they have little nutritional value. They are often high in calories, fat, sodium, and sugar. Unfortunately, these are the foods that taste good and we eat them despite their lack of nutritional value.
You are probably thinking that I am going to cut you off from all your eating pleasure, but the truth is, there can be a place for such foods on occasion—just an occasion, mind you! An occasional bag of potato chips or candy bar will not hurt you, but if the so-called junk foods become a regular part of your diet, then they can interfere with your nutritional health.
If you are a junk food junkie and would like to kick the habit, start slow, making one change at a time. For instance, begin by switching to a low-fat variety of your favorite snack chip or cracker. If sweets get your mouth drooling, try baking your own low sugar/low-fat variety. If you are quite certain you cannot go without that piece of candy, save it for a special occasion, such as a holiday event or weekend treat (only one piece! Don’t over indulge!).
If you start slow and give yourself some time to adjust to new habits and lifestyle changes, you will be more likely to stick with the program. You will not feel like you are depriving yourself, and believe me; every small step will motivate you to follow through with the next step.
It is unreasonable for me, or you, for that matter, to think that junk foods will never pass through your lips again (unless of course, your name is Malea Jensen and you are dieting for a major bodybuilding show!), but it is realistic and healthful to limit the amount of these foods that you eat!
Until next time, keep training with a passion and eating healthful!
Friday, March 05, 2010
The other day I discussed the core of our body and why it is important to train core stability. Today, I will give you some exercises for abdominal strength.
Abdominal Exercises
1. Bicycle Maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.
2. Captain's Chair: Using the apparatus at the local gym, stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.
3. Crunch on Exercise Ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
4. Vertical Leg Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
5. Reverse Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides-whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.
Abdominal Exercises
1. Bicycle Maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.
2. Captain's Chair: Using the apparatus at the local gym, stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.
3. Crunch on Exercise Ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
4. Vertical Leg Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
5. Reverse Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides-whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.
Wednesday, March 03, 2010
Time to talk Core Strength bloggers. When the muscles in the hip, shoulder girdle, and trunk are all working together, they form a functional segment called the core. The core muscles are the superficial and deep spinal extensors muscles, abdominal muscles, pelvic floor muscles, and shoulder girdle and hip girdle muscles.
It is well known that you rely on your body to get out of bed, to lift your children, to perform your job and to take you places everyday. Now, consider this: every movement you make originates in the core - whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.
Training the muscles of the core helps to correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness. Functional fitness is essential to both daily living and regular activities. Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. The main concepts of core strengthening programs involve using many muscles in a coordinated movement. Rather than isolating a specific joint as in most weight lifting, stability exercises focus on working the deep muscles of the entire torso at once.
Abdominal bracing is the main technique used during core exercise training. It refers to the contraction of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominals. Be careful not to hold your breath – you should be able to breathe evenly while bracing.
Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate’s exercise programs.
Are you including core exercises in your workout?
It is well known that you rely on your body to get out of bed, to lift your children, to perform your job and to take you places everyday. Now, consider this: every movement you make originates in the core - whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.
Training the muscles of the core helps to correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness. Functional fitness is essential to both daily living and regular activities. Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. The main concepts of core strengthening programs involve using many muscles in a coordinated movement. Rather than isolating a specific joint as in most weight lifting, stability exercises focus on working the deep muscles of the entire torso at once.
Abdominal bracing is the main technique used during core exercise training. It refers to the contraction of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominals. Be careful not to hold your breath – you should be able to breathe evenly while bracing.
Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate’s exercise programs.
Are you including core exercises in your workout?
Tuesday, February 23, 2010
Today's lesson: What is the difference between Interpretation and Translation?
Ahh, good question grasshopper.
Interpretation is the process of understanding and analyzing a spoken or signed message and re-expressing that message faithfully, accurately, and objectively in another language, taking the cultural and social context into account.
The purpose of interpreting is to enable communication between two or more individuals who do not speak each other’s language.
Interpretation is not the same as translation. Translation is used with the written word, whereas interpretation is used with the spoken word.
Ahh, good question grasshopper.
Interpretation is the process of understanding and analyzing a spoken or signed message and re-expressing that message faithfully, accurately, and objectively in another language, taking the cultural and social context into account.
The purpose of interpreting is to enable communication between two or more individuals who do not speak each other’s language.
Interpretation is not the same as translation. Translation is used with the written word, whereas interpretation is used with the spoken word.
Sunday, February 21, 2010
Today's Topic: Interesting Statistics Regarding Unified Health Communication
Statistic #1, Health Literacy's Impact on Health Care Costs
In a study entitled Illiteracy Among Medicaid Recipients and Its Relationship to Health Care Costs, it is stated that the average annual health care costs for all Medicaid enrollees in one state were $3,000 per enrollee, but the annual cost for enrollees with limited literacy skills averaged $13,000.
That means that patients with limited health literacy are costing the health care system four times more than the average Medicaid enrollee.
A patient's health literacy affects his or her ability to:
-Navigate the health care system, including locating providers and services and filling out forms
-Share personal and health information with providers
-Actively participate in managing his/her health care, including asking questions about diagnoses, prescribed medications, and procedures
-Engage in self-care and chronic disease management
-Adopt health-promoting behaviors, such as exercising and eating a healthy diet
-Act on health-related news and announcements
Statistic #2, According to the American Medical Association, poor health literacy is “a stronger predictor of a person’s health than age, income, employment status, education level, and race”
As a physician, I'm concerned about health literacy with regard to a patient's understanding of health and treatment, a patient's ability to follow treatment instructions, my role in providing information, and medication safety.
Statistic #1, Health Literacy's Impact on Health Care Costs
In a study entitled Illiteracy Among Medicaid Recipients and Its Relationship to Health Care Costs, it is stated that the average annual health care costs for all Medicaid enrollees in one state were $3,000 per enrollee, but the annual cost for enrollees with limited literacy skills averaged $13,000.
That means that patients with limited health literacy are costing the health care system four times more than the average Medicaid enrollee.
A patient's health literacy affects his or her ability to:
-Navigate the health care system, including locating providers and services and filling out forms
-Share personal and health information with providers
-Actively participate in managing his/her health care, including asking questions about diagnoses, prescribed medications, and procedures
-Engage in self-care and chronic disease management
-Adopt health-promoting behaviors, such as exercising and eating a healthy diet
-Act on health-related news and announcements
Statistic #2, According to the American Medical Association, poor health literacy is “a stronger predictor of a person’s health than age, income, employment status, education level, and race”
As a physician, I'm concerned about health literacy with regard to a patient's understanding of health and treatment, a patient's ability to follow treatment instructions, my role in providing information, and medication safety.
Saturday, February 20, 2010
Question: Dr. J, I have heard so much about products such as Cell Tech (Muscle Tech), Amped (Met-Rx), and others like it. In fact, I hear so many things that I am very confused as to what to drink immediately post-workout. What do you recommend?
Answer: After an intense workout you want a fast absorbing protein, such as whey, to repair damaged muscle. In addition, you want enough glycogen from fast carbohydrates, such as maldextrin, to refill spent energy stores and spike insulin. And because your muscles are so receptive at this critical time (the notorious anabolic window) you want to add creatine for ATP regeneration to fuel future muscle contractions. Do not forget 5 grams of L-glutamine and you have the best post-workout cocktail for muscle growth!
Answer: After an intense workout you want a fast absorbing protein, such as whey, to repair damaged muscle. In addition, you want enough glycogen from fast carbohydrates, such as maldextrin, to refill spent energy stores and spike insulin. And because your muscles are so receptive at this critical time (the notorious anabolic window) you want to add creatine for ATP regeneration to fuel future muscle contractions. Do not forget 5 grams of L-glutamine and you have the best post-workout cocktail for muscle growth!
Thursday, February 18, 2010
Time to talk thyroid with my blogger buds. Here's the symptoms of hypothyroid (low thyroid):
-fatigue
-weakness
-weight gain
-difficulty losing weight
-coarse, dry hair,
-dry skin
-hair loss
-cold intolerance (you can’t tolerate cold temperatures like those around you)
-muscle cramps and frequent muscle aches
-constipation
-depression
-irritability
-memory loss
-abnormal menstrual cycles
-decreased libido
Here are some reasons why your thyroid might be low:
Defect #1 – Pituitary
If the pituitary is not functioning correctly, it cannot produce adequate amounts of TSH to stimulate their thyroid. This is most often due to suppression of the pituitary by cortisol.
Defect #2 – Thyroid
This defect is medically referred to as primary hypothyroidism, which is the one dysfunction doctors actually look for. However, the reference range for TSH is so wide, many people with this defect will be missed. Also, many people with this defect have an autoimmune thyroid condition (see Bonus Defect below).
Defect #3 – Thyroid Binding Globulin (TBG)
If there is too much thyroid binding globulin, thyroid hormone would be bound and unable to get into the cell. Thyroid function may be perfect, but if it’s all bound, it can’t get into the cells. This is most commonly caused by elevated estrogen in both men and women.
Defect #4 – Thyroid Binding Globulin (TBG)
If there is not enough thyroid binding globulin, there can be too much free thyroid hormone available for cells. While this doesn’t sound like a problem, elevated free thyroid hormone shuts down receptor sites and can therefore cause hypothyroid symptoms, despite high free thyroid hormone levels. The most common cause of this is elevated testosterone in both men and women.
Defect #5 – Conversion
If inactive T4 cannot be converted to T3, there will not be enough active thyroid hormone for cells. This can be due to a number of issues including certain mineral deficiencies (i.e. selenium), elevated cortisol or excessive oxidative stress.
Defect #6 – Dysbiosis
It is difficult to know the degree that dysbiosis can cause thyroid physiology issues. Because twenty percent of thyroid hormone is converted to active T3, if there is significant gut issues, or lack of healthy gut bacteria, there may be low thyroid symptoms.
Defect #7 – Thyroid Receptor
If thyroid hormone cannot get into the cell there will be low thyroid symptoms despite thyroid hormone levels in the body. Receptor site defects can be caused by elevations in cortisol, homocysteine or vitamin A deficiency.
Defect #8 – Autoimmune Thyroid
In industrialized countries, the vast majority of primary hypothyroidism issues (Defect #2) are due to an autoimmune condition called Hashimoto’s syndrome. If this is the case, it is no longer a thyroid issue, but rather an immune system issue and must be managed as such.
-fatigue
-weakness
-weight gain
-difficulty losing weight
-coarse, dry hair,
-dry skin
-hair loss
-cold intolerance (you can’t tolerate cold temperatures like those around you)
-muscle cramps and frequent muscle aches
-constipation
-depression
-irritability
-memory loss
-abnormal menstrual cycles
-decreased libido
Here are some reasons why your thyroid might be low:
Defect #1 – Pituitary
If the pituitary is not functioning correctly, it cannot produce adequate amounts of TSH to stimulate their thyroid. This is most often due to suppression of the pituitary by cortisol.
Defect #2 – Thyroid
This defect is medically referred to as primary hypothyroidism, which is the one dysfunction doctors actually look for. However, the reference range for TSH is so wide, many people with this defect will be missed. Also, many people with this defect have an autoimmune thyroid condition (see Bonus Defect below).
Defect #3 – Thyroid Binding Globulin (TBG)
If there is too much thyroid binding globulin, thyroid hormone would be bound and unable to get into the cell. Thyroid function may be perfect, but if it’s all bound, it can’t get into the cells. This is most commonly caused by elevated estrogen in both men and women.
Defect #4 – Thyroid Binding Globulin (TBG)
If there is not enough thyroid binding globulin, there can be too much free thyroid hormone available for cells. While this doesn’t sound like a problem, elevated free thyroid hormone shuts down receptor sites and can therefore cause hypothyroid symptoms, despite high free thyroid hormone levels. The most common cause of this is elevated testosterone in both men and women.
Defect #5 – Conversion
If inactive T4 cannot be converted to T3, there will not be enough active thyroid hormone for cells. This can be due to a number of issues including certain mineral deficiencies (i.e. selenium), elevated cortisol or excessive oxidative stress.
Defect #6 – Dysbiosis
It is difficult to know the degree that dysbiosis can cause thyroid physiology issues. Because twenty percent of thyroid hormone is converted to active T3, if there is significant gut issues, or lack of healthy gut bacteria, there may be low thyroid symptoms.
Defect #7 – Thyroid Receptor
If thyroid hormone cannot get into the cell there will be low thyroid symptoms despite thyroid hormone levels in the body. Receptor site defects can be caused by elevations in cortisol, homocysteine or vitamin A deficiency.
Defect #8 – Autoimmune Thyroid
In industrialized countries, the vast majority of primary hypothyroidism issues (Defect #2) are due to an autoimmune condition called Hashimoto’s syndrome. If this is the case, it is no longer a thyroid issue, but rather an immune system issue and must be managed as such.
Wednesday, February 17, 2010
UPCOMING EVENTS
When: Saturday FEB 27th 830-930
What: Lecture by Dr. J
Where: Fitness World 24 on Douglas
Cost: $5
Topic: Asking Questions, Getting Answers (health and fitness)
Thursday March 4 8am-NOON
What: Lipid (cholesterol) Screening
Where: DoctorsNow West Des Moines
Cost: $20
No appt needed
No insurance needed as this is cash only.
When: Saturday FEB 27th 830-930
What: Lecture by Dr. J
Where: Fitness World 24 on Douglas
Cost: $5
Topic: Asking Questions, Getting Answers (health and fitness)
Thursday March 4 8am-NOON
What: Lipid (cholesterol) Screening
Where: DoctorsNow West Des Moines
Cost: $20
No appt needed
No insurance needed as this is cash only.
Friday, February 12, 2010
One of the most common questions I get is.......How much protein do I need to consume each day?
How many times have you heard the statement, "you can get all the protein you need from a normal diet?"
I would ask this question in response........"need for what?"
There's quite a difference between the need to sustain life and the need to achieve a muscular body. To sustain life you need about 36 grams of protein per 100 lb. of body weight.
Recent research has shown five times this amount may be required to obtain maximum increases in strength and lean mass.
So, now that you know how much protein you need, let me explain why. Did you know that protein can actually influence your body's ability to build muscle, burn fat, or gain weight? Increasing your protein intake almost always results in greater muscularity if you are doing resistance exercises. An increase in muscle mass results in a higher metabolism and thus more calorie/fat burning. Protein in large amounts, 1.5 to 2grams per pound of body weight is what is recommended.
Do not skimp on your protein!
Until next time, train hard and eat smart!
How many times have you heard the statement, "you can get all the protein you need from a normal diet?"
I would ask this question in response........"need for what?"
There's quite a difference between the need to sustain life and the need to achieve a muscular body. To sustain life you need about 36 grams of protein per 100 lb. of body weight.
Recent research has shown five times this amount may be required to obtain maximum increases in strength and lean mass.
So, now that you know how much protein you need, let me explain why. Did you know that protein can actually influence your body's ability to build muscle, burn fat, or gain weight? Increasing your protein intake almost always results in greater muscularity if you are doing resistance exercises. An increase in muscle mass results in a higher metabolism and thus more calorie/fat burning. Protein in large amounts, 1.5 to 2grams per pound of body weight is what is recommended.
Do not skimp on your protein!
Until next time, train hard and eat smart!
Friday, February 05, 2010
God's gifts are many and varied, but usually, one primary gift functions through each of us and when we know what gifts we have, it can be very liberating. As time passes we actually grow in our gifts--we learn our strengths and we learn our weaknesses.
One of the biggest mistakes we can make, however, is comparing ourselves with someone else and our gifts with their gifts. You see, God is not going to help me be anyone but ME, and God is not going to help you be anyone but you. In sport, we lose this focus many times. WE try to compete against someone else or become jealous of another's gifts. If you understand the nature of the almighty, you will come to realize that He is not calling us to compete with others, but to love and help one another. It is ironic, but God gave us each our gifts so that we could enhance other people's gifts, never allowing us to fall prey to the spirit of jealousy that is so prevalent in our society.
Think about this.............we think that first is best, but really what is best is where God wants us to be. Some people are intended to be number two, but they never become number one at being number two because they are spending their whole life wishing to be like number one and resenting them for it.
I cannot tell you how much I respect people who are honest with their evaluation of their gifts and talents. They share them so freely in order to enhance someone else and their gifts. On the other hand, I feel empathy for the person who tries to be something they are not. You see, when we are jealous of someone else, that jealousy actually prevents us from knowing what our gifts are from above. Picture this, God put gifts in us for the enjoyment of others, and God places gifts in others for our enjoyment.
Remember this, when we fight against our calling or are dissatisfied with what we have been given, we fight against the work of the Holy Spirit within us. Let us submit to Him, develop the gifts He gave to us with His help, and live for the glory of God.......not our own glory!
One of the biggest mistakes we can make, however, is comparing ourselves with someone else and our gifts with their gifts. You see, God is not going to help me be anyone but ME, and God is not going to help you be anyone but you. In sport, we lose this focus many times. WE try to compete against someone else or become jealous of another's gifts. If you understand the nature of the almighty, you will come to realize that He is not calling us to compete with others, but to love and help one another. It is ironic, but God gave us each our gifts so that we could enhance other people's gifts, never allowing us to fall prey to the spirit of jealousy that is so prevalent in our society.
Think about this.............we think that first is best, but really what is best is where God wants us to be. Some people are intended to be number two, but they never become number one at being number two because they are spending their whole life wishing to be like number one and resenting them for it.
I cannot tell you how much I respect people who are honest with their evaluation of their gifts and talents. They share them so freely in order to enhance someone else and their gifts. On the other hand, I feel empathy for the person who tries to be something they are not. You see, when we are jealous of someone else, that jealousy actually prevents us from knowing what our gifts are from above. Picture this, God put gifts in us for the enjoyment of others, and God places gifts in others for our enjoyment.
Remember this, when we fight against our calling or are dissatisfied with what we have been given, we fight against the work of the Holy Spirit within us. Let us submit to Him, develop the gifts He gave to us with His help, and live for the glory of God.......not our own glory!
Sunday, January 31, 2010
Postactivation potentiation (PAP) is a phenomenon that has recently gained popularity in the strength training community. The underlying principle surrounding PAP is that prior heavy loading induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last from five-to-thirty minutes.
The word potentiation refers to the ability to do one exercise with the purpose of enhancing the performance of a second movement that immediately follows. By lifting a heavy weight and then immediately following that lift with a lighter one basically preps your your muscles to lift the lighter weight much easier. The heavy weight stimulates your central nervous system to recruit more motor units than it would have otherwise used on the lighter weight.
Quite literally, you can become stronger in seconds.
Did I catch your attention yet? By employing PAP in your training, you may be able to blast through a plateau. To put PAP to the test, I decided to include this concept in my squat training this morning.
Here's how the technique works if you are squatting. Let's say your max one rep front squat is 190 pounds. After a good warm-up, the protocol calls for a heavy lift at 90 percent of your one rep max, or about 170 pounds. Then after about 3-4 minutes, reduce the weight to 80 percent of your one rep max. In this case, about 150 pounds. Do this set for as many reps as possible. After another 3-4 minutes, do another heavy set (90 percent of max), followed by another set of reps at 80 percent of max. Do no more than three one-rep heavy sets and three lighter sets per exercise and do only one such PAP activity for one bodypart.
It worked! The single rep heavy weight excites the central nervous system, calling on it to recruit more muslce fibers than would normally be recruited to do the lighter weight set in some other pyramid fashion.
You can use this technique not only with squats, but also with barbell bicep curls for biceps, barbell military press for shoulders, barbell bench press for chest, close grip bench for triceps, and barbell bent over rows for back.
Try this method for 4-6 weeks and then move on to another technique. You can come back to it at a later time especially if you have a lagging bodypart.
The word potentiation refers to the ability to do one exercise with the purpose of enhancing the performance of a second movement that immediately follows. By lifting a heavy weight and then immediately following that lift with a lighter one basically preps your your muscles to lift the lighter weight much easier. The heavy weight stimulates your central nervous system to recruit more motor units than it would have otherwise used on the lighter weight.
Quite literally, you can become stronger in seconds.
Did I catch your attention yet? By employing PAP in your training, you may be able to blast through a plateau. To put PAP to the test, I decided to include this concept in my squat training this morning.
Here's how the technique works if you are squatting. Let's say your max one rep front squat is 190 pounds. After a good warm-up, the protocol calls for a heavy lift at 90 percent of your one rep max, or about 170 pounds. Then after about 3-4 minutes, reduce the weight to 80 percent of your one rep max. In this case, about 150 pounds. Do this set for as many reps as possible. After another 3-4 minutes, do another heavy set (90 percent of max), followed by another set of reps at 80 percent of max. Do no more than three one-rep heavy sets and three lighter sets per exercise and do only one such PAP activity for one bodypart.
It worked! The single rep heavy weight excites the central nervous system, calling on it to recruit more muslce fibers than would normally be recruited to do the lighter weight set in some other pyramid fashion.
You can use this technique not only with squats, but also with barbell bicep curls for biceps, barbell military press for shoulders, barbell bench press for chest, close grip bench for triceps, and barbell bent over rows for back.
Try this method for 4-6 weeks and then move on to another technique. You can come back to it at a later time especially if you have a lagging bodypart.
Friday, January 29, 2010
You have probably heard me talk about muscle confusion in the past. The idea behind 'Muscle Confusion' includes many common workout sayings including, but not limited to:
"You've got to change your routine a lot or your muscles will get used to the same one and stop growing."
"You've got to 'trick' your muscles and keep them guessing."
"If muscle growth hits a plateau, you have to 'shock' the tissue in order to resume progress."
"Changing your workout routine often will give you a better 'pump', which leads to more muscle growth."
Although these sayings might be true to some extent, the one point that is commonly missed when talking about muscle confusion is that of volume load. Yes, muscles CAN become adaptive to whatever you throw at them, but instead of talking about muscle confusion, lets pony up to the squat rack and talk volume overload.
You can talk muscle confusion until you are blue in the face, but if you never mention volume overload and recuperation, you are missing the boat. If the muscles are not 'volume overloaded' and adequately recuperated between those volume overload sessions (workouts), they simply stop making progress.
I have heard many trainers tell client that if their progress stops, they should simply "change their routine." Yet a simple change of routine typically yields little (if anything) for the following reason:
Here's a pearl for all of you...muscles are incapable of being "Confused!" Furthermore, muscles cannot be baffled, perplexed, puzzled, or even "bewildered" in any way.
Ok, I am guilty of this too. Clients come to me and tell me nothing is working for them. My first question to them is to ask what training regimen they are using. More importantly, I should be explaining to them that workout routines need to be somewhat rigid and the recuperation time between workouts needs to be flexible.
For instance, you know people who nearly go into a depression if they miss a workout because they think it will result in a setback. Their rest days between workouts are rigid - as if they've made a pact with their muscle tissue and the tissue has agreed to recuperate in the time that's been allotted.
I can attest to the above statement because that used to be me. Every Saturday was leg day, every Sunday and Wednesday was an "OFF" day where I only did cardio. Monday was chest, Tuesday was back, Thursday shoulders, and Friday was arm day. Talk about rigid...I was so rigid I was stiff as a board ALL THE TIME...sore that is, and plateaued in my gains.
Let's review: When you are not seeing results, ask yourself if you are challenging your muscles with enough resistance. Secondly, ask yourself if you are getting adequate rest between training sessions. Thirdly, ask yourself if you workouts are consistent. Finally, is your workout sequence flexible enough to allow rest days for recuperation.
Until next time, train hard and smart!
"You've got to change your routine a lot or your muscles will get used to the same one and stop growing."
"You've got to 'trick' your muscles and keep them guessing."
"If muscle growth hits a plateau, you have to 'shock' the tissue in order to resume progress."
"Changing your workout routine often will give you a better 'pump', which leads to more muscle growth."
Although these sayings might be true to some extent, the one point that is commonly missed when talking about muscle confusion is that of volume load. Yes, muscles CAN become adaptive to whatever you throw at them, but instead of talking about muscle confusion, lets pony up to the squat rack and talk volume overload.
You can talk muscle confusion until you are blue in the face, but if you never mention volume overload and recuperation, you are missing the boat. If the muscles are not 'volume overloaded' and adequately recuperated between those volume overload sessions (workouts), they simply stop making progress.
I have heard many trainers tell client that if their progress stops, they should simply "change their routine." Yet a simple change of routine typically yields little (if anything) for the following reason:
Here's a pearl for all of you...muscles are incapable of being "Confused!" Furthermore, muscles cannot be baffled, perplexed, puzzled, or even "bewildered" in any way.
Ok, I am guilty of this too. Clients come to me and tell me nothing is working for them. My first question to them is to ask what training regimen they are using. More importantly, I should be explaining to them that workout routines need to be somewhat rigid and the recuperation time between workouts needs to be flexible.
For instance, you know people who nearly go into a depression if they miss a workout because they think it will result in a setback. Their rest days between workouts are rigid - as if they've made a pact with their muscle tissue and the tissue has agreed to recuperate in the time that's been allotted.
I can attest to the above statement because that used to be me. Every Saturday was leg day, every Sunday and Wednesday was an "OFF" day where I only did cardio. Monday was chest, Tuesday was back, Thursday shoulders, and Friday was arm day. Talk about rigid...I was so rigid I was stiff as a board ALL THE TIME...sore that is, and plateaued in my gains.
Let's review: When you are not seeing results, ask yourself if you are challenging your muscles with enough resistance. Secondly, ask yourself if you are getting adequate rest between training sessions. Thirdly, ask yourself if you workouts are consistent. Finally, is your workout sequence flexible enough to allow rest days for recuperation.
Until next time, train hard and smart!
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