Fitnessresults’s Weblog

Fitness Results Upland is now offering chiropractic exams and treatment by Dr. Sen Khiev, D.C., Q.M.E. The exam includes Postural Analysis; Orthopedic Physical Assessment; Neurological Tests; Meridian Cardiovascular Analysis

He offers effective treatment for problems including low back pain,upper back/neck pain, pain of the extremities, sports injuries, headaches, and more. Treatment may include spinal manipulation, electrical muscle stimulation, ultrasound, myofascial release, fascilitated stretching, therapeutic exercises.

For a limited time only we are offering new patients a chiropractic exam and treatment for just $30. Call for an appointment at 909-429-6654 and visit www.ultimatespinal.com for more info

Also, next we we will have a massage therapist coming in next week; Monday morning/afternoon and Wednesday afternoon. Make an appointment soon.

     Almost everyone has seen a commercial on television for a new diet pill that promises a quick and easy way to lose unwanted pounds and improve your physical image. But, what the commercials don’t tell you is the effects they may have on your body if taken in excess, without prescription, or even side effects from ingredients that have not been studied on the human body, and that most people often regain more weight then they initially lost. How is something that is potentially dangerous still allowed on the market? Because these weight-loss and energy boosting miracle pills are not evaluated by the FDA (Food and Drug Administration).

     Some pills advertise an increase in energy. By increasing energy you can become more active leading to weight loss. Sounds good doesn’t it? However, these pills simply increase your heart rate, speeding up your pulse to increase energy. If taken incorrectly this can lead to an overdose like any other drug and a possible heart attack. Some overdose effects can  include tremors, convulsions, hallucinations, nervousness and more.

     Other diet pills, rather than increasing energy, work on burning fat in the stomach. This may sound like a dream pill to those who don’t want to commit to adding a workout to their busy schedule, but it simply is not that easy. Diet pills are usually made for a specific target group of people, and this target groups may also include those on an even more specific diet. It is always important to make sure that what you are consuming is right for you.

     Another type of pill that is commonly advertised are supplements with ‘natural’ ingredients. These pills include the same dangers as any other drug on the market. Since the FDA does not specifially evaluate these pills some ingredients are a bit risky as they may not have been tested thouroughly on the body.

     We reccomend that before taking a drug you should be evaluated by a physician to ensure you are being as healthy as you think you are.. You should be physically evaluated along with a professional perspective on the drugs being prescribed. They should always be taken with the recommended dosage and remember, there is no substitution for diet and exercise as the best way to lose weight, build muscle, and be the best person you can be.

*(Lance McCullough and Fitness Results does not intend this article as a recommendation for a vegan diet but rather an option or those who may feel inclined to a vegan lifestyle for any personal reasons. A balanced and healthy diet can be achieved with or without animal ingredients. You can refer to past posts for other nutritional information and diet plans.)

For some people, vegetarianism has been a lingering thought on a change for their lifestyle. However, for the same people who also workout, they may be wondering how much they will be affected by such a massive loss of different animal products in their diet. It has been said that there is commonly a drop in essential nutrients, but the truth is, the drop isn’t as significant as you may think.

The first thing people think of when losing meat in their diet is the lack of protein. Protein is essential to building muscle and hunger. The good thing is there are a variety of different protein supplements, bars, and shakes to meet your body’s needs. Soy products found in most meat replacement products are also good, as well as tofu which is light, healthy, and filling. There are also supplements for just about every other vitamin and mineral, including iron which is also mostly found in meats. These supplements make up for the missing nutrients for vegans/vegetarians, but are also a great way to enhance a well rounded diet.

Another positive effect of this lifestyle is it often forces people to open their minds to different foods. Because of this, it often leads to healthier or more organic choices of eating. Vegetarians commonly have a healthier heart due to the consumption of “good” fats and cholesterol found in soy and nuts. More whole grain, fruits, and vegetables means more fiber which can lead to better skin health and digestion. With a good vegetarian diet, it can help lower the risk of high cholesterol and high blood pressure, lower your Body Mass Index, and lower the risk of obesity.

These effects don’t have to be just for those on a non-meat diet. Anyone can make a change in their diet by adding some extra fruits and vegetables, whole grain, and organic foods and enjoy the advantages it has. Depending on how strict you take your vegetarian diet your nutrient intake will be different, so always make sure to find foods that are well rounded in nutritional value, or invest in dietary supplements to help fill the void.

With that said, vegetarianism does have its set of cons. Vegetarians typically do not heal as well after injury due to a low range of amino acids. While supplements can cover for lost nutrients it is not the same as consuming actual meat. While a vegan diet can lead to good health it does take extra work and some extra money however you are no less prone to bad health as anyone else if the right diet is not being practiced.

As an extra, we have provided an example of a diet plan for vegetarians. It is fairly loose with dairy/egg products but those can easily be replaced depending on the level of veganism you may partake.

                                               Vegetarian Meal Log     Nutrient Analysis

Summer time is a great time for having fun. It’s about going to the beach, hiking up the mountains, and maybe doing some extra exercise to keep looking your best. It is without any doubt that it is a fun and beautiful time of the year, but sometimes it can be dangerous. Many people use summer as a big reason to get in shape, especially to look good at the beach, but not everyone makes sure to take the right precautions when exercising outside. It is a daily requirement to have at least eight cups of water a day- which most people don’t consume-and when you are outside in triple digit weather, that requirement is raised significantly. When you sweat you are losing valuable nutrients and can lead to fatigue and heat exhaustion, and athletes are even more at risk with their more intense training.

            In order to maintain safety when exercising in above average heat, remember these tips:

-         Drink lots of fluids! Maintaining hydration is a very important thing to remember when exercising or training. It is the best way to avoid fatigue and exhaustion and keep your energy up. Water is always a great way to stay hydrated and is always recommended. Sport drinks are not always necessary unless you are under going prolonged or intense activity. However, be careful that the calorie or sugar level is not too high in your sport drink of choice, as that may set you back or keep you in the same place health wise. Also, be weary not to over drink, as it could cause vomiting, and make sure to hydrate yourself before working out.

-         Dress according to the Weather. Some people may feel that a good workout is only worthwhile if it generates buckets of sweat, but if it is 100 Degrees outside it probably isn’t the best idea to go out jogging in sweatpants and a jacket. Just like you wouldn’t wear a bikini in the snow it is smart to dress comfortably in relation to the conditions you are training in. Shorts and a tank-top are often a much cooler and more comfortable way to dress during summertime and have a much less stressful effect on the body. The human body puts in a lot of energy in trying to keep itself cool so wearing think heavy clothes is only working against you.  

-         Wear Sun Block. Remember to always be careful exposing your skin in the sun for long periods of time. A nice tan probably wouldn’t hurt, but severe sun burn definitely would. During the summertime the earth is positioned in a way where it is much closer to the sun making it significantly hotter, and we Californians can tell the difference. Everyone’s skin type is different and your skin may be easier harmed than others, but it is always wise to wear some type of skin protection, no matter what the weather.

-         Build up to your potential. A contributing part to fatigue and exhaustion, besides dehydration, is just training too hard. For those who do not train consistently or without a trainer it is common to try and max out your bodies potential. This is a potentially dangerous thing to do no matter what the weather but when doing outside exercise the effect is then amplified. It can cause muscle and joint damage and may not even help gain strength or stamina. Even if you workout strictly on weekends, a safe consistent workout is a much better and faster method to getting where you want to be. Check with a personal trainer to ensure safety and help build your body.

-         Make sure to consult a doctor or physician. One is the smartest things to do before training is to consult with a professional who can inform you on where you stand physically. How can you train safely if you do not know what dangerous is? Men over 50 and women over 60 years of age should be cautious as well as anyone with extra contributing risk factors(i.e. high/low blood pressure, smoking, heart disease, diabetes, etc) A doctors release one of the best ways to make sure you are safe even when working with a trainer.

Does weight training decrease muscle flexibility?

     If anything, when done properly (slowly and using a complete range of motion), weight training increases flexibility. Many athletes engage in weight training in order to improve their performance in their chosen sport, track athletes, basketball players, gymnasts the list goes on and on. This lie might have been fueled from the feeling of ‘tightness’ that accompanies an intense workout. If the workout was intense and a sufficient number of muscle fibers were recruited and microscopically damaged, then even the normal tonus (the normal amount of contraction experienced by a relaxed muscle) is more than enough to cause a feeling of pain and tightness. The tightness is compounded by the ‘tugging’ of the tendons on the muscles. Stretching, however, would do much to alleviate this tightness, and stretching is a recommended part of any athletic pursuit. I hope that this small amount of information motivates you enough to give me a call and set up a free consultation. It will be the best decision you could make for both you and your family. I still can’t believe or understand why people think of personal trainers as being a luxury.

     Do you think about taking your car to a mechanic as an option when it’s breaking down? Or do you decline a doctor when he says you have to take medication for an illness? Of course you don’t! So what are you waiting for? An illness! A break down!  I personally hate sitting in a doctor’s office wondering if I’m going to get the bad news so I’m going to do everything I can to prevent that trip while I can. The choice is yours.

                                                                                                              -Ruben Palacios

Does weight training make women bulky?

by Rueben Palacios

     Weight loss by women mostly produces muscle and bone loss. A combination of low total calories, aerobic exercise, and decreased protein intake will cause the body to literally strip muscle off of your body. Even with more muscle, a woman won’t look muscular unless she has very low body fat levels. Women naturally have more body fat than men, which is what gives them their feminine curves. Let’s look at why weight training does not make the average woman big and bulky.

     First, the hormonal profile of the average woman is very different than that of the average man. Testosterone, one of the hormones linked to muscular growth, is about ten times lower in women. Second, it takes the average man an entire year of hard training and diligent eating in order to gain a measly eight pounds of muscles. A woman with the same dedication will gain appreciably less due to her lower testosterone. I think women confuse getting bulky with swollen muscles during a workout. Its ok, guys seem to think that they are huge monsters after a few sets of weight training. They do leave the gym a little inflated but as soon as they get home its back to reality!

     To even attain the biggest volume of muscles your genetics allow, you must consume a consistently high number of calories not to mention you must live a life that is restricted to mostly supporting muscle mass increase, like sleeping eight hours a night, avoiding alcohol, and basically living a life devoid of many things social. In other words, building muscle isn’t an easy task for just anyone, but for the average woman, it is even more difficult.

     By really lifting weights and stressing your muscles you will increase your lean mass, and since it is this lean mass (muscle tissue) that burns fat, you will have the capacity to burn more fat even at rest. Combining this with a moderate amount of cardiovascular activity (not three step classes in a row) will turn your body into a fat burning machine.

There were ten winners for this past fitness challenge and each person has made tremendous strides towards bettter living we look forward to what they can do in the future. Winners include:

Stephanie Russo (Lost 23 pounds, 6.4% Body Fat,4″ Waist)

Sheri D’Arcangelo

Jody Margolis

Rhonda Sweetman

Austin Lee

Connie Hiatt (Lost 15 pounds, 3.5% body fat,2″ Hips)

Natalie Hiatt(Lost 12 pounds, 5% body fat, 2″ hips)

Cole Chapman

Suzanne Graves

Mary Wade (Lost 37 pounds, 6% body fat,6.5″ waist, 4.5″ off the hips)

Congratulations to all the winners, we will have full results and pictures soon!

Below is another example of a light and healthy daily diet that we have created with Balance Log. It is ideal for the common person who works a regular six hour week day and needs a few extra snacks to keep the energy up. It has a light breakfast, a filling yet easy to cook dinner, and a nice snack after a hard day’s work.

Nutrient Analysis          Meal Log

Earlier this week, the 7 week challenge ended and we now have a new group of winners to prove their dedication to living healthy and getting in shape. These people have spent weeks pushing beyond their limits and reaching the goals they tried so hard to get. Stay tuned for updates with the complete list of winners and their results, as well as pictures.

How to keep the commitment

By: Ruben Palacios

Are you following through with all your fitness resolutions? Are you still motivated, do you see a difference in how you look and feel? If any of your answers are NO, read everything below and truly understand the process of accomplishing your New Years resolutions.

NORM PHASE
The Norm phase is adapting to your fitness training commitment by learning that you can press through the tough days when you do not feel like training - and still get in a great workout. Every successful, long-term training individual knows — feeling bad at the beginning of the workout, often means this will be the best workout of the week.

PERFORM PHASE
The Perform Phase is achieved when fitness training becomes internalized, and fitness training becomes a part of who you are. The Perform Phase occurs when you have experienced the first three phases and begin to train consistently. Repetition eventually becomes habit, and that should be the ultimate goal of every fitness plan. Training can’t be a choice. Fitness training is just something that you do. It must become a part of who you are. During the first eight weeks of beginning a new fitness plan, you will not only be making positive physical changes, but there are also many positive mental benefits.

THE STRATEGY THAT WORKS

The best strategy is simply to be mentally prepared to experience all four phases … in advance. Identify the phase you are currently experiencing, and with maturity and confidence, work through the mental aspects of fitness training by sticking to the plan even on the tough days. This is the real test! When you reach the Perform Phase, maintaining the fitness plan is much easier. But you can’t achieve this level until the first eight weeks are completed and fitness training begins to become apart of who you are. For a free fitness consultation contact Ruben Palacios at Fitness Results (909) 305-0188.

The above was written by San Dimas trainer Ruben Palcios. Rueben is writting a column for the San Dimas community newsletter on health and fitness, so make sure to pick up a copy soon!