Thursday, August 31, 2017
Kaleidoscope of Hope Walks
Mountain Fitness member Lynn Franklin of Watchung is an organizer of the Kaleidoscope of Hope Ovarian Cancer Foundation's annual walks. The New Jersey events will be held Sept. 10th in Morristown; Sept. 17th in Lyndhurst; and , and Sept. 23rd, in Avon-By-The Sea. More information and registration details are available at kohnj.org.
Any cancer article is somber, but here are some facts to know about ovarian cancer, according to a 2016 report by the Institute of Medicine, via the Washington Post syndication service.
*Approximately 21,000 women are in the U.S. are diagnosed with it each year, and 14,000 will die from the disease.
*Because it's often undetected until later stages, ovarian cancer has a five-year survival rate of 46%, much lower than easily discovered issues like breast cancer, which has a 90% five-year survival rate.
*Unfortunately, ovarian cancer does not cause major symptoms, which is one of the reason it goes unnoticed so long in most women. Abdominal pain and bloating, (which are also symptoms of so many other things, major and minor), is the most common warning sign.
*There is a genetic link to the cancer, but certain behavioral issues come into play. According to the American Council on Exercise, 80% of all cancer cases may be prevented through appropriate lifestyle changes. Regular exercise, a low-fat, high fiber diet, and, of course, not smoking, are all major factors in avoiding all types of cancers.
There are many needy causes out there, particularly with the natural disaster going on in the Houston-area now. However, it is a good idea to read into more details on the "silent killer" known as ovarian cancer. And if you have time on a nice September morning, look into joining a lot of nice people at one of Kaleidoscope of Hope's walks!
Monday, August 28, 2017
Strength Training - beyond the "Bench"
I listen to Boomer Esiason and Craig Carton on WFAN, when I'm not at work already at 6 a.m. I always get a laugh when Carton asks each guest at the end of an interview, "How much are you bench pressing?" One of the funniest moments came when he asked that to fellow WFAN host Mike Francesca, who clearly detests him and looks like he hasn't "benched" in quite a while. You can hear Francesca bristling through the radio!
"How much can you bench?," is a sophomoric, sort of "Jersey" question, which is what makes it so funny when Carton blurts it out to some out-of-shape broadcaster, ex-athlete, or 70-year old author.
Bench pressing, no doubt, is one test of strength, and we used to have it as one of our events in the Mountain Fitness "Summer Games." The NFL tests players with reps at 225 lbs., and it's the most popular power movement at every gym.
While a strong bench is a good bragging rite and will certainly develop the chest, shoulders, and triceps; as we get older, we lift for other reasons. Any type of strength training will make our bones stronger, lower our cortisol levels, build up strength in our tendons and ligaments, keep us limber, and, importantly, will improve our sense of being and mood.
"Sub-max" strength training, like push-ups, dips, and lunges, done with limited rest will also improve heart health, and a stronger body in general tends to fight off colds and ailments more effectively.
Strength training, particularly with free weights, requires balance and coordination, and is very important for older adults. It also helps imbalances in the body, (ex. curvature in the spine), that develop through the years of staring at a computer screen (like I'm doing now), driving, or bending over a cellular device.
While benching is certainly great at any age, balance that out with an equal amount of pull-ups or lat pulldowns to work the back of the body. And while women will always work their legs hard, guys, pre-occupied with their chest and arms, sometimes will neglect the lower body foundation that creates an even physique, and actually will improve the bench press!
I still love to "bench." However, through age and more concentration on running, that set of 12 at 135 lbs. that I always used as a warm-up has become a "working set." That will only get worse as I approach my 59th year, but I've accepted it. I just hope, the next time I'm walking the Long Branch boardwalk, or visiting my son in college, I don't get asked that infamous question: "How much ya benching now?"
"How much can you bench?," is a sophomoric, sort of "Jersey" question, which is what makes it so funny when Carton blurts it out to some out-of-shape broadcaster, ex-athlete, or 70-year old author.
Bench pressing, no doubt, is one test of strength, and we used to have it as one of our events in the Mountain Fitness "Summer Games." The NFL tests players with reps at 225 lbs., and it's the most popular power movement at every gym.
While a strong bench is a good bragging rite and will certainly develop the chest, shoulders, and triceps; as we get older, we lift for other reasons. Any type of strength training will make our bones stronger, lower our cortisol levels, build up strength in our tendons and ligaments, keep us limber, and, importantly, will improve our sense of being and mood.
"Sub-max" strength training, like push-ups, dips, and lunges, done with limited rest will also improve heart health, and a stronger body in general tends to fight off colds and ailments more effectively.
Strength training, particularly with free weights, requires balance and coordination, and is very important for older adults. It also helps imbalances in the body, (ex. curvature in the spine), that develop through the years of staring at a computer screen (like I'm doing now), driving, or bending over a cellular device.
While benching is certainly great at any age, balance that out with an equal amount of pull-ups or lat pulldowns to work the back of the body. And while women will always work their legs hard, guys, pre-occupied with their chest and arms, sometimes will neglect the lower body foundation that creates an even physique, and actually will improve the bench press!
I still love to "bench." However, through age and more concentration on running, that set of 12 at 135 lbs. that I always used as a warm-up has become a "working set." That will only get worse as I approach my 59th year, but I've accepted it. I just hope, the next time I'm walking the Long Branch boardwalk, or visiting my son in college, I don't get asked that infamous question: "How much ya benching now?"
Friday, August 25, 2017
Fall Workout Strategy
The summer is nearing an end, and it's time to get back to the gym! The hardest part, sometimes, is coming up with a plan.
When working with clients once or twice a week, I try to make sure we hit all the major body parts in every workout. We get the body warm with body weight lunges or core work, move on to large muscle groups like chest, glutes, and back; and then work down to more isolated movements for the arms, shoulders, and calves. We super-set just about everything, moving from one exercise to the other with minimal rest. Free weights, resistance bands, BOSU, stability, or medicine balls; kettlebells, body weight movements, TRX - we try to mix it up as much as possible. Three-minute sprints on the rower, treadmill, or bike are often included, as well as some boxing or martial movements to get the heart rate high. Balance is definitely part of the equation, especially with kids or seniors; and stretching and re-hab movements are also included.
Philosophically, I feel the client has 45-minutes to an hour to make it happen. They don't want to hear me brag about my kids, talk about some marathon I ran years ago, or pontificate about the world. It's a waste of time, workout-wise! If someone has a personal issue and really needs to talk, we can make the workout a three-mile run, and get everything out then.
When I'm working out with a friend, we tend to split body parts, go heavier, and rest longer then when I'm working with clients. We'll push each other through the last couple of reps, and add negatives, super slow motions, or pauses to shock the muscles. They're good "meathead" workouts, and I gauge it's intensity by how sore I am the next day, or by strength gains in ensuing days.
While exercising on my own, the workout is more like I do with the clients. I do still split body parts, but go lighter, with more reps, and minimal rest. I usually follow each set with an ab exercise or 30 seconds on the speed bag to keep the workout moving, and myself focused. I experiment a lot with different movements and adjustments to things, and if it works, I'll try it with others.
I try not to lose focus by getting in long conversations or texting. No matter my mood or energy level, I try to make each workout count, somehow. There's been times I've said to myself "You've been out here for an hour, have you really gotten anything out of it?" If the answer is "no," I'll throw in some type of body weight or lifting challenge to at least end the workout feeling like I've accomplished what I was looking for.
Bottom-line, come into each workout with a plan. Is this a day you're going to improve your strength or endurance? Is it a "recovery workout" after a hard day before? Is rehabbing an injury the key goal? Figure it out before-hand, so you're not disappointed in yourself, and try to exceed your expectations for the that day.
When working with clients once or twice a week, I try to make sure we hit all the major body parts in every workout. We get the body warm with body weight lunges or core work, move on to large muscle groups like chest, glutes, and back; and then work down to more isolated movements for the arms, shoulders, and calves. We super-set just about everything, moving from one exercise to the other with minimal rest. Free weights, resistance bands, BOSU, stability, or medicine balls; kettlebells, body weight movements, TRX - we try to mix it up as much as possible. Three-minute sprints on the rower, treadmill, or bike are often included, as well as some boxing or martial movements to get the heart rate high. Balance is definitely part of the equation, especially with kids or seniors; and stretching and re-hab movements are also included.
Philosophically, I feel the client has 45-minutes to an hour to make it happen. They don't want to hear me brag about my kids, talk about some marathon I ran years ago, or pontificate about the world. It's a waste of time, workout-wise! If someone has a personal issue and really needs to talk, we can make the workout a three-mile run, and get everything out then.
When I'm working out with a friend, we tend to split body parts, go heavier, and rest longer then when I'm working with clients. We'll push each other through the last couple of reps, and add negatives, super slow motions, or pauses to shock the muscles. They're good "meathead" workouts, and I gauge it's intensity by how sore I am the next day, or by strength gains in ensuing days.
While exercising on my own, the workout is more like I do with the clients. I do still split body parts, but go lighter, with more reps, and minimal rest. I usually follow each set with an ab exercise or 30 seconds on the speed bag to keep the workout moving, and myself focused. I experiment a lot with different movements and adjustments to things, and if it works, I'll try it with others.
I try not to lose focus by getting in long conversations or texting. No matter my mood or energy level, I try to make each workout count, somehow. There's been times I've said to myself "You've been out here for an hour, have you really gotten anything out of it?" If the answer is "no," I'll throw in some type of body weight or lifting challenge to at least end the workout feeling like I've accomplished what I was looking for.
Bottom-line, come into each workout with a plan. Is this a day you're going to improve your strength or endurance? Is it a "recovery workout" after a hard day before? Is rehabbing an injury the key goal? Figure it out before-hand, so you're not disappointed in yourself, and try to exceed your expectations for the that day.
Thursday, August 17, 2017
Mood-enhancing diet
Feeling down lately? Yes, I guess you have been watching a lot of cable news, listening to talk radio, or reading the newspaper. While there's not much we can do to change the world's realities, what we consume can actually effect how you feel mentally.
A recent article by Cara Rosenbloom in the Washington Post entitled "Mood Boosting Foods" detailed things that produce the right mix of nutrients to boost serotonin, the body's natural "feel good" chemical.
The same foods contribute to brain health, as well as other positive physical effects like lower blood pressure, and reduced risk of cancer and diabetes.
The key is to eat as natural as possible, with foods that are rich in anti-oxidants. The Mediterranean diet of fruits and vegetables, nuts, lean proteins, whole grain breads, and olive oil is recommended.
Research cited in the article said following the Mediterranean diet has been shown to improve cognitive abilities the equivalent of being 7.5 years younger! Alzheimer's risk is reduced by over 50% as well.
It's not one single food that does it, but the blend of things in the diet, and cumulative effect over the years that produce those results. I've always read that a wide variety of natural foods, which supply many different nutrients, is the best way to eat, and this article reinforces that.
Foods that were specifically mentioned include salmon (Omega 3 fish consumption lowers depression risk); leafy green vegetables (high magnesium content boosts serotonin); blueberries (flavonoids help with brain health and mood enhancement); oysters (high zinc content); and chocolate (in moderation).
Not surprisingly, the foods that give you instant gratification, like a fast food burger and fries, potato chips, soda and alcohol have been linked to depression, cognitive decline, and Alzheimer's.
As I've written before, no one is perfect, and everyone will indulge in foods that taste good but have no positive effects, mentally or physically.
Exercise will help counter-act that, and try to have 90% of your calories count for something, nutrient-wise!
As far as the news, I wish there was something brilliant I can write, say, or do that would make it better!
A recent article by Cara Rosenbloom in the Washington Post entitled "Mood Boosting Foods" detailed things that produce the right mix of nutrients to boost serotonin, the body's natural "feel good" chemical.
The same foods contribute to brain health, as well as other positive physical effects like lower blood pressure, and reduced risk of cancer and diabetes.
The key is to eat as natural as possible, with foods that are rich in anti-oxidants. The Mediterranean diet of fruits and vegetables, nuts, lean proteins, whole grain breads, and olive oil is recommended.
Research cited in the article said following the Mediterranean diet has been shown to improve cognitive abilities the equivalent of being 7.5 years younger! Alzheimer's risk is reduced by over 50% as well.
It's not one single food that does it, but the blend of things in the diet, and cumulative effect over the years that produce those results. I've always read that a wide variety of natural foods, which supply many different nutrients, is the best way to eat, and this article reinforces that.
Foods that were specifically mentioned include salmon (Omega 3 fish consumption lowers depression risk); leafy green vegetables (high magnesium content boosts serotonin); blueberries (flavonoids help with brain health and mood enhancement); oysters (high zinc content); and chocolate (in moderation).
Not surprisingly, the foods that give you instant gratification, like a fast food burger and fries, potato chips, soda and alcohol have been linked to depression, cognitive decline, and Alzheimer's.
As I've written before, no one is perfect, and everyone will indulge in foods that taste good but have no positive effects, mentally or physically.
Exercise will help counter-act that, and try to have 90% of your calories count for something, nutrient-wise!
As far as the news, I wish there was something brilliant I can write, say, or do that would make it better!
Wednesday, August 9, 2017
Pre-Competition Nutrition
You've trained months for this race! What do you eat the night before? What about the morning of?
I've dealt with this question many times before a half or full marathon, and have made some mistakes along the way. Here's my advice
DO "TRIAL RUNS:" If you have a long run (over an hour-and-a-half) planned in your regimen, eat a dinner and breakfast that you may think may work for the race. Get up at the time you would before your competition (usually at leas three hours before), and sample a breakfast. Run at the same time the race starts and see what your energy level is, and how the digestive tract reacted. If you ate too much, you might have stomach issues. If you consumed too little, you may "bonk," energy-wise. This long run, in which some should be at race pace, will be a good test. Remember, though, that nerves play a part, too, and a nervous runner usually means a runner with a nervous stomach. Err on the side of bland food to limit the amount of acid in that jittery gut! If your trial worked smoothly for your long run, I'd repeat it for your race.
HYDRATE: An important, yet tricky part of the mix. I normally drink at least half a gallon of water each day, and more in the summer. Nutritionists recommend a half-ounce of water per body weight, over a 24-hour period. Coffee and tea can be considered part of that total, but not sweetened iced tea or soda. The day before a long race, I make sure I get quite a bit of water, but I ration it the morning of to limit the urge to visit the port-a-potties when the gun goes off.
PRE-RACE DINNER: The best part of marathon training was always the "carbo-load" the few days before. Real serious-minded runners would "carb-deplete" early in the week before a marathon, and then start the carb replacement a couple days before the race. My college training partners and I never bothered "depleting," and that aspect has fallen out of favor in recent research. The "carbo-load" is to make sure your glycogen levels are at full before they're depleted, usually at around the 20-mile mark of a a marathon. Carbohydrates turn to energy faster than other food sources, so are the preferred fuel within 24-hours of a competition. Pasta's great, of course, but be careful with too much tomato sauce. The acid, as I mentioned before!
ALCOHOL: The night before a big race,: I find one beer or glass of red wine is enough to calm down my nerves and get me to sleep. Anything more than that can affect your sleep negatively and give you a headache, stomach ache, or lack of energy on race day. I was surprised, when I ran the Boston Marathon, how many runners were drinking pretty heavily the night before the race. "You've trained so long for this," I thought. "Why do something that can ruin your race day?" Running a marathon takes months of discipline and deprivation. Wait until after the race to celebrate!
CAFFEINE: Undoubtedly, the fuel that has propelled me through more than 40 years of running. Like alcohol, though, be careful the day before a race. You're head's going to be spinning with all the logistics of the day: transportation to the race, weather and clothing considerations, and time concerns that morning. Too much coffee will get you that much more wired, and sleep will be even harder to achieve than normal (and it's tough as it is, before a marathon!). Morning of: just drink the same amount as you always do - don't change routine!
PRE-RACE BREAKFAST: Hopefully, you didn't "carbo-load" so much that you can't look at food race morning. Besides your normal coffee or tea, I find what works for me is a Power Bar or banana and peanut butter. Either has the right mix of carbs and protein to give me fuel for the race,but doesn't leave me full and bloated. Always finish eating at least two hours before the race so you have time to digest it through your system before the race starts. I usually bring a water bottle along to the race start, and just slosh water through my mouth and spit it out. It keeps my throat from going dry (another symptom of nerves!) but doesn't fill my stomach up with unnecessary liquid.
I hope this article gives you a general guide of race day nutrition. Good eating habits before a race will not insure a satisfactory race, but the wrong choices will pretty much guarantee a bad one. I've been on both sides!
I've dealt with this question many times before a half or full marathon, and have made some mistakes along the way. Here's my advice
DO "TRIAL RUNS:" If you have a long run (over an hour-and-a-half) planned in your regimen, eat a dinner and breakfast that you may think may work for the race. Get up at the time you would before your competition (usually at leas three hours before), and sample a breakfast. Run at the same time the race starts and see what your energy level is, and how the digestive tract reacted. If you ate too much, you might have stomach issues. If you consumed too little, you may "bonk," energy-wise. This long run, in which some should be at race pace, will be a good test. Remember, though, that nerves play a part, too, and a nervous runner usually means a runner with a nervous stomach. Err on the side of bland food to limit the amount of acid in that jittery gut! If your trial worked smoothly for your long run, I'd repeat it for your race.
HYDRATE: An important, yet tricky part of the mix. I normally drink at least half a gallon of water each day, and more in the summer. Nutritionists recommend a half-ounce of water per body weight, over a 24-hour period. Coffee and tea can be considered part of that total, but not sweetened iced tea or soda. The day before a long race, I make sure I get quite a bit of water, but I ration it the morning of to limit the urge to visit the port-a-potties when the gun goes off.
PRE-RACE DINNER: The best part of marathon training was always the "carbo-load" the few days before. Real serious-minded runners would "carb-deplete" early in the week before a marathon, and then start the carb replacement a couple days before the race. My college training partners and I never bothered "depleting," and that aspect has fallen out of favor in recent research. The "carbo-load" is to make sure your glycogen levels are at full before they're depleted, usually at around the 20-mile mark of a a marathon. Carbohydrates turn to energy faster than other food sources, so are the preferred fuel within 24-hours of a competition. Pasta's great, of course, but be careful with too much tomato sauce. The acid, as I mentioned before!
ALCOHOL: The night before a big race,: I find one beer or glass of red wine is enough to calm down my nerves and get me to sleep. Anything more than that can affect your sleep negatively and give you a headache, stomach ache, or lack of energy on race day. I was surprised, when I ran the Boston Marathon, how many runners were drinking pretty heavily the night before the race. "You've trained so long for this," I thought. "Why do something that can ruin your race day?" Running a marathon takes months of discipline and deprivation. Wait until after the race to celebrate!
CAFFEINE: Undoubtedly, the fuel that has propelled me through more than 40 years of running. Like alcohol, though, be careful the day before a race. You're head's going to be spinning with all the logistics of the day: transportation to the race, weather and clothing considerations, and time concerns that morning. Too much coffee will get you that much more wired, and sleep will be even harder to achieve than normal (and it's tough as it is, before a marathon!). Morning of: just drink the same amount as you always do - don't change routine!
PRE-RACE BREAKFAST: Hopefully, you didn't "carbo-load" so much that you can't look at food race morning. Besides your normal coffee or tea, I find what works for me is a Power Bar or banana and peanut butter. Either has the right mix of carbs and protein to give me fuel for the race,but doesn't leave me full and bloated. Always finish eating at least two hours before the race so you have time to digest it through your system before the race starts. I usually bring a water bottle along to the race start, and just slosh water through my mouth and spit it out. It keeps my throat from going dry (another symptom of nerves!) but doesn't fill my stomach up with unnecessary liquid.
I hope this article gives you a general guide of race day nutrition. Good eating habits before a race will not insure a satisfactory race, but the wrong choices will pretty much guarantee a bad one. I've been on both sides!
Thursday, August 3, 2017
Baseball Strength Training Examined
I am a New York Mets fan, thus I do have a somewhat fatalistic streak. When I read over the winter that Noah Syndergaard had packed on 15 lbs. of muscle over the off-season, I just knew that he was going to be injured before long.
Sure enough, Syndergaard, a solid but lean 6-6 to start with, ended up pulling a "lat" (lattissimus dorsi) muscle on April 30th, and hasn't been back since.
New York Times reporter James Wagner caught up with Syndergaard recently, and in a July 23rd article, the 24-year old, nicknamed "Thor," admitted that he may have taken the wrong approach.
"So much of what I learned this year," Syndergaard told Wagner, "is that I thought I was doing what I needed to be doing. But I realize now how messed up my body was, and I'm working hard to get it back to normal."
Syndergaard, undergoing extensive rehab now, will not forego the weights, "but you have to be smart about it." The ace right-hander felt he wasn't "taxed enough" in his old workout and pushed himself harder this past winter. In retrospect, he feels he may have over-done it, and now is adding more stretching into his routine.
"Nobody really wants to stretch," he said. His desire now is to be "strong, but also mobile and agile."
Syndergaard still feels a good amount of weight-training is necessary to carry you through the rigors of a six-month baseball season, but besides flexibility work, is also adding more running to build up cardiovascular endurance. He used to do yoga and pilates, but is giving that a rest, because it's "not exactly sport specific."
All-time great Alex Rodriguez, now a FOX broadcaster, feels that today's younger players have neglected running, and that's led to a rash of injuries, particularly hamstring problems. "A Rod," in a recent broadcast, said his off-season program, besides weights, included a lot of 200 and 400-meter "repeats" at the track, which gave him lower body strength and endurance, and taxed the legs in a similar way to the stop and start of baseball.
Training for sports is always evolving, and what works for one person may not be the right mix for the next. Everyone, weekend warrior to Noah Syndergaard, must find the combination that works best for them. Think of the skill-set your sport needs and try to tailor your workouts to it. From that point on, it's trial and error. We hope to see "Thor" back in action soon. It's been a dreary season for Met fans!
Sure enough, Syndergaard, a solid but lean 6-6 to start with, ended up pulling a "lat" (lattissimus dorsi) muscle on April 30th, and hasn't been back since.
New York Times reporter James Wagner caught up with Syndergaard recently, and in a July 23rd article, the 24-year old, nicknamed "Thor," admitted that he may have taken the wrong approach.
"So much of what I learned this year," Syndergaard told Wagner, "is that I thought I was doing what I needed to be doing. But I realize now how messed up my body was, and I'm working hard to get it back to normal."
Syndergaard, undergoing extensive rehab now, will not forego the weights, "but you have to be smart about it." The ace right-hander felt he wasn't "taxed enough" in his old workout and pushed himself harder this past winter. In retrospect, he feels he may have over-done it, and now is adding more stretching into his routine.
"Nobody really wants to stretch," he said. His desire now is to be "strong, but also mobile and agile."
Syndergaard still feels a good amount of weight-training is necessary to carry you through the rigors of a six-month baseball season, but besides flexibility work, is also adding more running to build up cardiovascular endurance. He used to do yoga and pilates, but is giving that a rest, because it's "not exactly sport specific."
All-time great Alex Rodriguez, now a FOX broadcaster, feels that today's younger players have neglected running, and that's led to a rash of injuries, particularly hamstring problems. "A Rod," in a recent broadcast, said his off-season program, besides weights, included a lot of 200 and 400-meter "repeats" at the track, which gave him lower body strength and endurance, and taxed the legs in a similar way to the stop and start of baseball.
Training for sports is always evolving, and what works for one person may not be the right mix for the next. Everyone, weekend warrior to Noah Syndergaard, must find the combination that works best for them. Think of the skill-set your sport needs and try to tailor your workouts to it. From that point on, it's trial and error. We hope to see "Thor" back in action soon. It's been a dreary season for Met fans!
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