Finishing Strong 2012

Here at Better Bodies on Campbell we ask you if you remember what your fitness goals for 2012 are?  I know it seems like Jan was a long time ago and that is because it was.  So long ago that we are probably starting to think about what our plan is for 2013.  So I am encouraging you to finish 2012 strong.

I figure one of two things have happened to our 2012 goals.  The first, we are right on track and finishing strong and we are ready to get through the Holidays with victory and set up for 2013.  Or second, we lost site of our goals and we off track.

If the first is you then congratulations and keep going.  Tell us how you kept on track with your fitness goals here or on Facebook.  If the second is you, then lets take a minute to reflect on what we wanted to accomplish in 2012 and see if your goal is salvageable.  If not, lets set a mini goal to finish the year strong and set yourself up for success in 2013.  We would like to hear your story either here or on Facebook of how your going to finish strong this year with your health and fitness.

If you need help with your program either by design or if you would like us to be more involved, call (520)318-3488, DM us, or email us at justin@betterbodiestucson.com.  We can help you finish strong.

All approved stories will be featured on Facebook and our website as well.  Video and pictures are welcome.  Lets stay healthy Tucson.

Sincerely,

Justin List
Owner: Better Bodies on Campbell

Fitness For The Weekend

Let's hear it Tucson, What are we doing for fitness this weekend? I will be doing my normal routine of Sat. resistance training and Sunday morning 4 mile hike at Bugs Springs. Your all welcome to join the hike. We hit the trail about 7. If your interested give me an email or text and we will coordinate an exact time.

Sleep and Insulin Article from NPR

Poor Sleep May Lead To Too Much Stored Fat And Disease

by Allison Aubrey

October 17, 2012 4:00 AM

Listen to the Story

Morning Edition

[3 min 42 sec]

Franck Camhi/iStockphoto.com i

Is that 6 a.m. workout getting in the way of good sleep? Don't think your fat cells won't notice.
A new study published in the Annals of Internal Medicine finds that inadequate shut-eye has a harmful response on fat cells, reducing their ability to respond to insulin by about 30 percent. Over the long-term, this decreased response could set the stage for Type 2 diabetes, fatty liver disease and weight gain.
The study adds to a growing body of evidence that there's "an intimate relationship between the amount of sleep we get and our ability to maintain a good, healthy body weight," says sleep expert Helene Emsellem, director of the Center for Sleep and Wake Disorders in Chevy Chase, Md.
But Americans don't seem to be getting the message that we need seven to nine hours per night. More than 1 in 5 of us, according to a report from the Centers for Disease Control and Prevention, is getting six or fewer hours of sleep per night, on average.
So how did researchers study fat cells in the Annals paper? Matthew Brady of the University of Chicago and a group of colleagues recruited seven volunteers — all young, lean and healthy — who agreed to sleep for eight nights in a sleep lab.
"For four nights they were allowed to stay in bed for 8.5 hours a night," says Brady. Then, a month later, they came back for four additional nights — but this time they were allowed just 4.5 hours of sleep per night. And after each visit, researchers got a sample of their fat.
Brady explains that the fat cells responded significantly to the loss of sleep. "I was very surprised to be honest," he says.
Bad things can happen when fat cells become less responsive to insulin. "Fat cells are actually your friend," he says. "They're there to store lipids."
When lipids stay inside the cells, your body can utilize the fat when you're exercising or sleeping or going about your day. "However when fat cells start to become insulin resistant, the lipids start to leach out of the fat cells and rise in the circulation," Brady says.
Once fat starts to accumulate in other tissues in the body such as in the liver, it can lead to fatty liver disease or it can interfere with the body's ability to clear glucose (sugar) from the blood into the muscle. This is what sets the stage for the metabolic problems.
The fat cells of the healthy young volunteers likely rebounded after returning to their normal sleep patterns. But over a lifetime, this new body of evidence challenges the assumption that we can control our weight solely by watching how much food we take in.
"What the message is in this article is that your body may decide to store more of the food [you eat] as fat if you haven't gotten enough sleep," Emsellem says.
If you short yourself just a half-hour a night, the sleep deficit can really accumulate. "Even tiny changes will have dramatic effects" on our bodies, says Francesco Cappuccio of the University of Warwick in the U.K.

Tip of The Day (Planning Health With Your Vacation)

It has been said that most people plan their vacation better than they plan their life.  It is also true that when people plan their vacation, they actually plan on how to be unhealthy rather than healthy.  Not all but most.  You have heard it, when someone is going on a vacation and they are talking about this bakery or that restaurant.

What I propose is to plan on an activity each day and plan on good meals.  If you discover a new restaurant or food by chance it is not the end of the world.  And it will happen.  What I am suggesting is to plan for health and don't plan for unhealth.  Discover a new food instead of planning to eat what you already know.

So here are a few tips.  First, plan some type of fitness activity every morning.  It doesn't have to be super intensive or at a gym.  You can find a local gym if you like and each time you travel you can compare and see what gyms you think are the best.  Rate them if you like and start a journal.  Or you can meditate, stretch, do a workout video, Pilates or yoga.  Just as long as you put fitness in the day, you will get more out of your vacation and less vacation to work off when you get home.  Second, plan a healthy breakfast and start the day off right.  Find a grocery store and get some fruit.  Don't just let meals happen, plan them and think ahead.  You will feel better and be glad you did.  We usually think of going to the grocery store to get a whole shopping cart full of grocery's.  You can get just one or two pieces of fruit.  Or find a local market and get something native to the area.  Find the healthy food a vacation spot is known for.  And last, portion control.  Savor it don't gorge.  Some of the best memories are left with just enough and not overdoing it.  And last, if you are traveling with kids, make sure you start the day with a healthy breakfast and good hydration.  Your kids will behave so much better if they aren't dehydrated and  don't have sugar crashes later in the day because they started with doughnuts.  Make it a game.  See if you would travel or work harder to get something bad for you, or to get that great island fruit that is a little further away.

Follow these tips and you will have a better vacation and a much happier return.  Imagine if you came back from vacation and you didn't gain weight.

Let us know how you plan for health when you travel.

Have a great day,

Justin List
Owner: Better Bodies on Campbell (Tucson,Az)
520-318-3488

Attention, Please! 4 Tips for Mindful Eating

By UHC Smart Patient

When it comes to maintaining a healthy weight, the word is out: Mindful eating is in. But, what exactly does that mean?

We all know its opposite – mindless eating. That’s what we’re doing when we gobble a turkey sandwich at our computers or munch an entire bag of chips in front of the TV. We’re putting food into our mouths without really thinking.

Mindful eating, on the other hand, is recognizing when we’re actually hungry – and giving each bite our full attention. Experts say when we do this, we tend to consume less food – maybe as much as one-third less. And, that’s good news for anyone who’s also trying to be mindful of an expanding waistline.

Asking the question: Am I hungry?
We eat for nourishment. But, many of us also reach for food when we’re bored, stressed, upset, lonely or sad – or just because it’s there. Sometimes, we may also confuse thirst with hunger.

Tracking what you eat for a few days may help you recognize patterns – and know when you’re truly hungry.
 
Being more mindful

When you are hungry, here are four strategies to help you slow down and fully appreciate your meals:

1. Put distractions on the back burner. What fights for your attention at mealtime? Maybe you need to turn off the TV or your cell phone. Or, set aside the newspaper, your laptop or that great book you’re reading.

2. Engage all your senses. Arrange a nice place setting, even if you’re dining alone. You might even light some candles. And, play some soft music. As you eat, relish the experience. Maybe you notice the distinct aroma of curry, the tang of lemon on seared tuna, or the deep red of a cherry tomato.

3. Enjoy every bite. Cut large items into smaller pieces. Chew thoroughly as you savor each morsel.

4. Tune in to your tummy. It takes 15 to 20 minutes for your brain to receive the message: “That’s enough.” So, eat at a leisurely pace. Set your fork down between bites. Sip some water. Stop eating before you feel full.

Use this hunger scale to help you prevent careless eating and practice portion control. Print it out and carry it with you. 

Provided by Arleen Fitzgerald L.I.C.S.W. Arleen Fitzgerald has a master's degree and has been an independently licensed clinical social worker and psychotherapist for the past 20 years in public and private practice settings. She works in the field of integrating medical and behavioral health care.

OmegaPlex-The Super Nutrient

Sidney Stohs, Ph.D. is Senior Vice President of Research and Development atADVOCARE. He is also a former Dean, School of Pharmacy, Creighton University; professor of pharmacology and toxicology; holder of the Gilbert F. Taffe Jr. Endowed Chair in Research; fellow, American College of Nutrition; fellow, Academy of Toxicological Sciences; author, more than 300 research and educational publications; doctorate in biochemistry and microbiology, University of Wisconsin.

OmegaPlex - the Super Nutrient
Recent research has clearly demonstrated that the consumption of appropriate levels of omega-3 fatty acids improves numerous health outcomes. The omega-3 fatty acids are important for numerous biochemical processes within our body. Everyone needs omega-3 fatty acids. The estimated daily requirement for an adult is 3 to 5 grams per day while the average diet may provide only 1 to 2 grams. Thus, dietary sources are insufficient to provide optimal health needs of omega-3 fatty acids. OmegaPlex is a proprietary blend of the omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These omega-3 fatty acids are highly purified, therefore eliminating concerns about contaminants such as heavy metals and pesticides. The source of the omega-3 fatty acids in OmegaPlex is fish oils from such species as mackerel, herring, sardines and anchovies.


Numerous research studies have demonstrated the cardiovascular benefits of consuming omega-3 fatty acids. Adequate intake of omega-3 fatty acids reduces the risk of heart disease and sudden cardiac death by supporting normal heart rhythm, normalizing blood pressure by increasing elasticity of blood vessels, decreasing triglyceride levels, and decreasing inflammation associated with the heart as evidenced by decreases in C-reactive protein (an inflammatory biomarker), as well as decreases in interleukin-6, which is a pro-inflammatory chemical in our body. In addition, omega-3 fatty acids have been shown to decrease the risk of stroke associated with blood clots by controlling and regulating blood coagulation. Omega-3 fatty acids are important components of the membranes of nerve cells as well as the covering (sheath) of nerve and brain tissues. As a consequence, omega-3 fatty acids are critical for brain development during the last trimester of pregnancy as well as after birth. Not only does appropriate omega-3 fatty acid intake decrease the likelihood of a premature delivery, but studies have shown that adequate intake can improve infant visual acuity as well as cognitive development in newborns, improve sleep patterns and even increase IQ scores in young children. Omega-3 fatty acids can also improve motor skills, enhance mood, and slow the deleterious effects associated with Alzheimer’s and other neurological conditions.

Omega-3 fatty acids exhibit an anti-inflammatory effect because they suppress the formation of pro-inflammatory substances that are derived from omega-6 fatty acids as arachidonic acid. Arachidonic acid and other omega-6 fatty acids are derived from vegetable oils such as soy, corn or safflower oils. The anti-inflammatory effects of appropriate omega-3 fatty acid intake can result in modest improvement in joint tenderness and morning stiffness as well as improved lung function. Furthermore, omega-3 fatty acids may help normalize inflammatory bowel conditions such as Crohn’s disease, irritable bowel syndrome and ulcerative colitis.
Omega-3 fatty acids enhance the immune system by improving the general health of the intestinal tract as well as other tissues responsible for producing antibodies and protective cells associated with the immune system. As a consequence, appropriate intake of omega-3 fatty acids can result in an improvement in immune function and immunologic health with decreases in allergies and infections associated with the lungs, skin and urinary tract.
Finally, various research studies have demonstrated the importance of omega-3 fatty acids in bone and skin health, proper functioning of the liver and pancreas, and in the management of dysmenorrhea. Thus, the number of physiological functions in which fatty acids play an important role and in providing optimal health is impressive.
OmegaPlex contains 0.5 grams of the omega-3 fatty acids DHA and EPA per gelcap, the forms of omega-3 fatty acids needed by our body. Flax seed oil contains the omega-3 fatty acid linoleic acid. Only about 10 percent of linoleic acid is converted into EPA and DHA.
How much OmegaPlex should each individual take? For general health and maintenance, dietary research studies suggest that the average need may be 4 to 6 gelcaps per day.* To improve cardiovascular health, 6 to 8 OmegaPlex per day may be appropriate.* To enhance brain function and reduce chronic inflammation, 8 to 10 OmegaPlex per day may be required and in some situations, an even higher amount of omega-3 fatty acids may be necessary.* Omega-3 fatty acids are essential nutrients provided by OmegaPlex.
The most common undesirable effect associated with omega-3 fatty acids is a fishy aftertaste. This can be minimized by consuming OmegaPlex with meals and avoiding carbonated beverages. Concerns have been expressed about a possible interaction between omega-3 fatty acids and drugs being used for their anticoagulant properties (coumadin, aspirin, warfarin, etc.), particularly in cardiovascular patients. To date, research studies have not shown an increase in bleeding times when using omega-3 fatty acids with these drugs which affect blood clotting. However, individuals who are on anticoagulant therapy and taking omega-3 fatty acid supplements should continue to have their coagulation times determined.


ARCHIVE
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Shopping Tip

Here is a shopping tip to stay healthy. I make it a personal challenge to use the carry basket and not the push cart. If I can't fit it in the basket then I don't need it. Fruit, Veggie, Meat source will all fit in the carry basket. Try it. I work from 830 to 830 and I still make it a habit to go to the store daily so I always eat fresh and exactly what I want.

Let one of our fitness professionals at Better Bodies on Campbell help with your health fitness program, whatever your needs are. Contact us today and lets get started on a better body for you. Ask for Justin.

Office: 520-318-3488
Email: justin@betterbodiestucson.com
Facebook: facebook.com/betterbodiesoncampbell
Website: betterbodiesoncampbell.com
Twitter: twitter.com/betterbodiestuc

Halloween After

I hope you all had a great Halloween. I am sure you worked hard to get into the costume you wore. And I am also sure you got started on some candy. This is the beginning, or could be the beginning of the "holiday bulge". Don't let it happen to you.

Set a plan to counter all those calories. Try adding up all the calories and seeing how far you have to run or walk to burn it off. Think of the calories as gas for your car. X amount of gallons gets you so many miles, Y amount of calories gets you so many minutes of cardio or exercise.

The best way to lose weight is to not gain it, so lets start early. If you want a professional to help you with a plan or program, just let us at Better Bodies on Campbell help. We are the best when it comes to health and fitness and setting goals both long and short term. So let us at Better Bodies on Campbell help you lose that weight, either before you gain it or after you gain it.

For this Novemeber, mention this blog and get 20% off personal training packages paid in full for new members only. All current members, don't forget that you get $100 off your next set of sessions by referring a friend or family member.

If you don't live in Tucson, we can make a program for you over the net as well. So give us a call today at 520-318-3488 or email us at justin@betterbodiestucson.com. Also, see our website at www.betterbodiesoncampbell.com.

Have a great holiday season,

Sincerely,

Justin List and the Better Bodies staff.

Can Your Body Handle Your Training?

My question to you today is, can your body handle your training? Have you built the foundation for the exercises and movements that your program consists of? I will give you some good questions to ask yourself or your trainer to see if the exercises you are doing are right for your goals, and if your body can handle them.

One quick way is to ask yourself or your trainer, "why am I doing these exercises"? If you don't know why your doing the exercises that you are doing, I suggest you find out. Especially if you are working hard, putting in the time and effort and seeing no results. Most people do the exercises that they know, rather than the exercises that they should be. If you find yourself here, go seek a professional. A personal training studios will be able to put together a tune up program of maybe 10 to 24 sessions to get you on track for those who are self motivated. It may take longer or more sessions depending upon your fitness level and level of expertise. It is worth the money. Think about all the nonsense you spend money on. We tend to spend more on being unhealthy than we are willing to spend on being healthy. For example; alcohol and appetizers, dessert, unhealthy vacations, snacks, latte's, cigarettes, etc. Think about what your health is worth or what it is worth to have the body you want.

The next question is a tough one. "Can my body handle the exercises I am doing"? Not too many people even think to ask this question. This leads to several other questions. First is, do you get uncomfortably sore from your workouts? I don't meant in the arms or legs, I am talking about an uncomfortable soreness usually not in the intended muscle group. For example, if you do squats and lunges and the next day your hips, low back, and trunk are sore, you probably don't have the proper mechanics to perform the exercise. Or, if certain exercises are uncomfortable to perform? i.e. sit-ups, push ups, squats, lunges, rows. You may not have the stability or mobility to perform these exercises correctly. So what we usually do is struggle through them, hate them, and never get a benefit from them. It is like going to a job you hate and not getting paid. If you fall into this category, I would get to a personal trainer right away that is FMS certified. They will be able to do a full body screen, a lot like an assessment, and see what needs to be done to move correctly again and start getting results. Fit people move well, so lets move well.

Last, if you do not move well, you run the risk of injury. It is forcing the body to move in a way that it has built a resistance to. We can develop movement issues due to mobility, stability, and asymmetries. These can come from sports that are one side dominant like golf, bowling, softball, etc. They can also come from heavy work loads, sitting at a desk in a bad position, injuries, bad habits, car accident, surgeries, etc. Whatever the reason is, you will get greater results and feel better doing it, if you move well.

At my studio, we promote moving well and moving often as taught by the FMS with Gray Cook and Lee Burton. If you have any questions, feel free to call (520-318-3488), email (justin@betterbodiestucson.com), find us on Facebook (facebook.com/betterbodiesoncampbell) or follow us on Twitter (twitter.com/betterbodiestuc) We are based in Tucson, AZ. and we will do a screen at no cost to you. We have 5 trainers that are trained to do FMS screens.

Have a great day and you can be as healthy as you want to be.

Justin List
Owner: Better Bodies on Campbell
Email: justin@betterbodiesoncampbell.com
Facebook: facebook.com/betterbodiesoncampbell
Twitter: twitter.com/betterbodiestuc