Tag Archives: nutrition

Avoiding Injury With Mobility Work

Screen Shot 2017-04-30 at 4.42.33 PMOk,  imagine this: You’re in the pool playing volleyball with the kids in the pool club. You’re having a great time, the sun is out, the sky is clear blue and everyone is having a good time. It’s super hot outside, but you don’t feel it because the pool water is the perfect temperature. Ahhh, heaven!

You get to take the next serve set after winning the previous point. You’re winning and feeling a little more than confident. You smile as the ball comes at you again, but it starts falling a little shorter than you anticipated. You thrust off your back foot to lunge for it and *pop!* … You feel a pain in your groin. It gets worse but you keep playing. You finish your gamed think it just needs a little rest so you lounge out the rest of the day. The day passes and as the sun begins to go down the pool starts getting ready to close up. You get up to gather all your loose belongings and *ouch!* … your groin hurts. Really bad. Holy chips. What’s going on? This is more serious that you thought…

Injuries happen to all of us and if left untreated can hang around for a looooong time. But what if there were a way to help prevent these types of injuries? Well, the good news is: There is! Mobility training combines stretching and functional movements to keep muscles loose and to identify fix deficiencies. See this example of mobility training using a sledgehammer.which is kind of fun.

Why Mobility Training? When we are born we have full mobility: flexible joints, full range of motion, no impingement or tightness. But as we age we slowly lose our pliability. Now, I’m not talking about aging as a 40, 50, 60-year-old person and up. I’m talking about 5 years old, 10 years, 15 years and further.

So many things happen over time that cause us to lose mobility. Small injuries and mis-steps cause up scar tissue to build up and may have caused you to walk differently or move differently, favoring one side over the injured side. The effect is we never we train ourselves to move quite the same again. Our bodies are amazing mechanisms that constantly compensate for various deficiencies.

But trauma isn’t the only way to lose mobility. Repetitive movements can cause elongation in one muscle and tightness in the opposing muscle. The two most prominent examples for all of us are:

Repetitive strain injuries of the wrist, fingers and hands as a result of typing, texting, and similar repetitive movements. Typing type of motions use the “flexors” of the fingers, hand, and wrist.  More than 95% of us don’t take the time to work the “extensor” muscles. These are the muscles that open the fingers, hands, and draw the wrist backward. Overtime the extensor muscles get weaker and the flexor muscles get stronger. This causes constant tightness in the forearms, elbow, hands, fingers and wrists.

In order to “fix “this in balance it is recommended for different types of massage, rolling, and strengthening of the extensor muscles. A quick and easy way to exercise the extensors is to wrap a rubber band around The fingers and Open your hand and spread out your fingers as far as you can. Do this repeatedly and I guarantee you will feel the burn. Those little guys really good worked and they’ll be protesting at first.

A second example is the computer and electronics usage syndrome. Slight rounding of the shoulders forward slight pitching forward of the head. The chest muscles and shoulder muscles get very tight from the slouching we do over our electronic devices and computer keyboards. At the same time The upper back and neck muscles get very weak from not holding your posture correctly.

So how do we fix these issues? In part, mobility training.  Here a few example of what you can do to increase flexibility and mobility in your hips. The movements below are mainly for hip mobility. They can be held for 10-30 seconds or you can slowly work through the range of motion for 10-30 reps.

June2012_Mobility

Now, a word of caution: if you’re already suffering from an injury you should NOT engage in any physical activity program without consulting your doctor. You might make it worse by further injuring the body part or you might be further weakening a deficient part of your body that might seem unrelated… but it is really the root cause of the problem.

I’ll explain more in my next article and include pics and videos to demonstrate various mobility training movements.

Leave a comment below to let me know which body parts you’d like to see me address first.

Until Next time…

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Fitness Pros: New E-mail Scam!

DontGetScammed

Don’t get scammed by the newest rip-off artists.

Apparently these guys won’t quit trying to steal money. First it was general public emails and now they are targeting personal trainers and fitness professionals. The newest scam asks you to take payment for personal training by credit card. However, this is done through email or text because they are hearing impaired or they’re traveling abroad and they can’t meet with you in person. And the training is not for them, it’s for their children (usually early teens). Oh, (AND HERE’S THE SCAM), they will be taking a car service to your location and they have to pay the driver, but the driver only accepts cash payment.  So, the person pay you an extra $1,050 on the credit card and asks you to pay the driver $1,050 in CASH.

You’ve got to be kidding me! How stupid do you think I am? I’m not even getting into the detail of how exactly you get screwed, but you’ll be out $815.00 in cash (in this example) if you do this. The credit card payment will be pulled back and you’ll have a firm grip on an empty sack.

Need details? Ask me, but you don’t really need them. The following is an email exchange I had with one of these pricks. After the last exchange I never heard another peep from this guy. Notice the poor grammar and spelling errors:

Him: “Hi Im Robert i need a personal trainer for my 2 daughters they have been adding much weight lately and i believe with a trainer like you they can achieve a good and healthy body so i like to know if there any in-person training or exercise you can offer for the ladies I’m booking this on there behalf and as a surprise they are 19-22 I’m hearing impaired so we can only do text/email I only have my credit card, do you have a card reader to charge my credit card?”

Me: “I’m happy to help your daugthers. We can meet in person to discuss. I am trained in ASL and have no trouble communicating with hearing impaired.”

Him: “Thank you for your responds, as i have stated before I’m booking this on there behalf and this a surprise to them so lets do the booking and payment they are medically and physically OK no injuries or surgeries they want to lose weight and get in better shape i read about you on social media so let me have your best packages/deals, they will be training together and will be coming to you 3x a week for the session we can start with 15 session in total for both of them. I do understand consultation is important and the paperworks(waivers and liability forms) but as I have stated before this a surprise to the ladies so lets do the booking and the payments and on the first session/introduction the consultation would be done I would only be able to give you the card information manually to charge on your card reader all paperworks will be done by the girls on there first session.”

Me: “I will have forms available for your 2 daughters to sign on thier first session. Price for 15 sessions for 2 people working out together (partner training for one 1 hour workout) is $xxx.xx per session – total for 15 sessions is $xxxx.xx. Price for 15 sessions for 2 people working out individually (individual training 1 hour each, total 2 one hour sessions) is $xx.xx per session per person – total for 15 sessions  of $xxxx.xx
When would you lie the first session?”

Him: I’m OK with the price I will like to make the full payment with my credit card I would have paid the driver already but they don’t accept credit card except cash so I will like you to add an extra $1050 to the total cost the extra $1050 is for the charter bus driver that will be bringing the girls for the training and once the charges clears you will have the $1050 deposited to the charter bus bank account.” 
– I’m thinking: “Are you friggin kidding me? Ok, wise-guy, try this one…” –
Me: “The card needs to be with a bank in the U.S.. I would require bank name from which the credit card is issued, name on card, full postal mailing address for which the credit card is registered, expiration date, and cvv code on back of card. I will run the card once your daughters complete their first session and sign the necessary agreements. The driver will be paid after that time. 

When do you want your first session?”

Silence…

 

Are You Working Out TOO Hard?

Know Your Genetics

Know Your Genetics

What’s a MET?
Eating well and exercise go hand-in-hand when it comes to committing to living a healthier lifestyle. How do know if you’re exercising enough to get the maximum benefit out of your workout? The key lies in tracking your METS. But what the heck is a MET?

A “Metabolic Equivalent of Task” is a way of measuring the amount of exertion expended during different physical activities. Values are assigned to each physical activity as a ratio of the rate of energy consumed during an activity compared to the energy used while your body is at rest. METs are essentially a point system for exercise. The more energy required performing the activity, the higher its MET value will be. For example, sitting and watching television for one hour has a MET value of 1 while running at a pace of six miles per hour has a MET value of 9.8.

Now that you know what a MET is, how do you know how many you need to maximize your fat burning results? The Inherent Health Weight Management Test not only determines whether an individual is likely to respond better to a low-carb, low-fat, or balanced diet based on their genotype, it also places an individual into two groups of exercise needs based on the intensity levels necessary to trigger the fat burning process. We call these two groups Moderate MET and High MET.

Individuals in the Moderate MET group have the luxury of benefiting from virtually any exercise and can still reap results by doing moderate intensity activities in the range of 3 to 5.9 METs for a weekly total of at least 7.5 METs. For example, consider the following exercise log for a Moderate MET individual:

Day 1: Sweeping the garage, sidewalk and outside of house for 30 minutes
MET value of 4 x 0.5 hours = 2 METs

Day 2: Running for 30 minutes at a pace of 4 miles per hour
MET value of 6 x 0.5 hours = 3 METs

Day 3: Taking a water aerobics class for an hour.
MET value of 5.5 x 1 hour = 5.5 METs

Day 4: Walking at less than 2.0 miles per hour for 20 minutes
MET value of 2 x .33 hours = .66 METs. (This activity does not count toward the total because the activity’s MET value of 2 is under the 3 MET minimum)

WEEKLY TOTAL: 10.5 METs and successfully over the minimum of 7.5 METs for the week

Meanwhile, those in the High MET group need to engage in activities that are 6 METs or greater per activity, for a total of 13 METs per week, in order to trigger the fat burning process. For instance:

Day 1: Running for 30 minutes at 5.2 miles per hour
MET value of 9 x 0.5 hours = 4.5 METs 

Day 2: Running for one hour at 5.2 miles per hour
MET value of 9 x 1 hour = 9 METs

Day 3: Taking a one hour long pleasure walk
MET Value of 3.5 x 1 hour = 3.5 METs (This activity does not count toward the total because the activity’s MET value of 3.5 is under the 6 MET minimum)

Day 4: Riding a stationary bicycle at 15-20 miles per hour for 30 minutes
MET value of 8.8 x 0.5 hours = 4.4 METs

WEEKLY TOTAL: 17.9 METs and successfully over the minimum of 13 METs for the week

Remember, these are the minimum levels of effort required to trigger the fat burning process—more is always better. If you can’t perform exercises in the MET ranges suggested, start slow and build up to the appropriate MET value for your genotype. If you have a question about the MET value of a particular activity or are interested in learning more, then feel free to drop us an email and we will answer your questions.

 

Yours in Health,

Tony Bianchino
Out Run Your Fork
973-348-9898

Manage Your Weight by Making Four Better Choices Everyday

We are very excited and proud to partner exclusively with BodyKey by Nutrilite. BodyKey is launching its brand new program which helps you manage your weight by making four better choices everyday: exercise, snack, shake, food. They are gluten-free guilt free, natural Products that you could feel good about. Like delicious corn tortilla chips, satisfying trail mix, and outrageously good protein shakes and smoothies. 

 What I like best about the program is that it teaches you and helps you make lifestyle changes that will sustain you for the rest of your life. It’s not about a quick detox or just supplements in a box. Because let’s be honest, when it to comes to gratification and satisfaction, nothing replaces real food. 

We partner with BodyKey to offer nutritional programs, exercise and fitness programs. It starts with the genetic test. Are you carb sensitive or fat sensitive? Do you have to work out higher intensity or more moderate intensity in order to lose body fat and keep it off? These are the type of questions that most people think they know the answer to, but are definitely off the mark. 

For example my wife was eating high-protein low-carb lowfat diet. She worked out five days a week at a very high intensity level. Overall she was frustrated with her inability to lose the body fat that she wanted to lose. What she got her genetic test results back it told her that she needed to eat more carbohydrates and fat and work out less frequently, less intensely. Guess what? She ate nor worked out less often and less hard and she lost body fat within the first two weeks! I have to admit I was a little bit jealous. My results did not say the same. 😦

The next phase was to find her a good supplement program that could help fill in the gap’s of her days when she was too busy to be properly. This is the next phase of by where we started to introduce the correct supplements (think vitamins, shakes) to her daily routine. They were convenient and delicious ways for her to stay on target and lose the weight she wanted to lose. 

I’ve had over a dozen of my own clients begin with the genetic test and all were VERY surprised at the results. You can see some of their stories here

Get started with the BodyKey 4 Plan and start your weight management journey today. Come visit us to get started and learn more. 

Thanks Target, Walmart, GNC For The Sawdust, I mean, “Vitamins”

HOLY CRAP! You get what you pay for. $30 for a bottle of sawdust? Ok, maybe not sawdust, but HOUSEPLANTS? POWDERED RICE? I was cutting carbs! What the heck is going on?

What are you getting in your vitamins? “GNC, Target, Walgreens and Walmart — and found that four out of five of the products did not contain any of the herbs on their labels. The tests showed that pills labeled medicinal herbs often contained little more than cheap fillers like powdered rice, asparagus and houseplants,… Read more at NY Times.com. “

What are you putting into your body? Get more value for your money, buy REAL products from legitimate companies that specialize in nutritional supplements.

On Crack Whores and Sodium Restrictions

Drill_instructor_at_the_Officer_Candidate_School

Gunnery Sgt. Shawn D. Angel

THIS IS NOT DIETARY ADVICE, it is for entertainment purposes only. It’s a quick email I shot off to a good friend who is super serious about getting into “bikini shape.”

Some smarty pants folks will certainly contradict my advice, which is ok.  Hopefully it’s not a troll proving a point or someone getting their rocks off by insulting me behind a wall of ambiguity on the internet.
The following is just my humble, but accurate opinion. Here goes…
MOST IMPORTANT RULE: Keep in close contact with me on this meal plan. This is NOT NEGOTIABLE. If I don’t know what’s going on, then I can’t help.
We might need to adjust workouts and/or food as your body changes. The total calories are good as well as the macro split. I’ve built in some room for error on your part; my part is good ;-).
You need to keep a food log (myFitnessPal is fine), but I want NOTES. Specifically: how you feel before your workout, after your workout, prior to bed time, waking up in the morning. You should feel GREAT at each of these points. Think of them as our KPIs for your well being and your body’s optimum functioning. If you’re not feeling great, then we need to adjust. You should never feel crappy unless you’re sick and you wont get sick because you’re a friggin machine… (I’m having fun with this. LOL)
…get used to eating before your workouts in the morning. After waking, you want to eat as soon as you can. You fasted all night and you know have to break that fasting period and get into the swing of things. That’s why it’s called Break-Fast.
Get your metabolism moving and allow your body the chance to fuel itself with glucose after you burn off glycogen. Currently you’re burning muscle by not eating prior to your morning workout. The old thought was “do cardio on an empty stomach and you’ll burn more fat…” bullshit!  EAT!
Build in ONE DAY per week where you eat anything and everything you want for ONE MEAL. You should be stuffed! Then, pick a SECOND DAY per week where you eat at least 500 CALORIES EXTRA. Preferably these days are spread apart (for example Sunday for your cheat meal and Wednesday for your “extra carb day”).
Screw “no sodium.” Your body needs the right percentage of all four electrolytes: sodium, potassium, magnesium, and iodine. You are hurting yourself by restricting any one of them. DON’T over-hydrate. Drinking 2 gallons of water today is horrific and ridiculous. Your kidneys will over work like crazy and you’ll be asking for some serious heart issues because you’re washing out electrolytes. Want weird arrhythmia? Drink waaaaayyyy too much water and go on a no sodium diet. SMH.
Season your food with any herbs you want. No quantity restrictions. I don’t care. Use Pam spray or similar for coating the pan. Use real sugar if you want to sweeten something, but get used to not having any sweetener. Although artificial sweeteners have no caloric impact or impact on insulin, they keep you craving the sweet stuff… including MORE carbs. So… watch out. Better off with unsweetened iced tea, water and NATURAL real sweeteners like stevia.
Stay away from high fructose corn sweeteners at all costs. They are SUPER SWEET and get your body looking for sweet stuff like a pregnant crack whore on the streets of Harlem hunting for more smack.
There’s lots more, but in the end, make smart choices. Have fun and don’t commit suicide if you fall off your diet once in a while.
I hope you’ve been entertained.

Are You Eating Too Little Or Are You Eating Too Much?

2015/02/img_3083.jpg If diets drive you crazy and you’re overwhelmed by the amount of information out there, then this is the blog for you.

Most people ask me, “How much should I be eating?” And “What should I eat?” Both simple questions. The second part we will address in our next article.

How much should I eat?

The standard formula for men and women are different, so here they are:

English BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

What’s a BMR?

Your BMR is your Basal Metabolic Rate: How many calories you burn just by being you. It takes calories to respirate, cells to function and regenerate, etc. the number of calories required to gain weight or lose weight starts with knowing your BMR. The next step is to factor in your activity level (what do you do for work? Walk the dog? Have an active hobby?). Then we add in the calories you burn from exercise. Once all of the data is in, then we subtract 500 calories per day for weight loss or add 500 calories per day for weight gain. This will result in a net loss or net gain, respectively, per week.

The tricky part here is making the accurate assessment of your base caloric intake necessary to lose or gain weight. That’s when you should seek professional counsel. We’re always here to help at Out Run Your Fork. Come visit us to see if you qualify for free advice. Everyone can get a free assessment and qualify for reduced price training packages. We offer in person and online training services for people of all types.

Visit us today for tons of information and your free assessment.