Most people have done push ups (or part of a push up motion) at some point in time in their life.  If you’ve ever been in a situation where you got into a position where you were lying face down on the floor, you most likely got down on your knees, put your hands down on the floor and then lowered down your chest.  When you got back up you most likely put your hands, faced down, underneath your shoulders and pressed yourself back up again to a kneeling position.  Those two movements put together would be similar to a complete (modified) push up.

What is a Push Up?

A push up is an upper body and core stabilizing functional exercise using one’s body weight. It is a multi-joint exercise that works several muscle groups throughout the movement.  Starting in a prone position (face down) the body is lowered and raised using the arms.  The primary muscles used (not including synergists and stabilizers) include:

1. Chest (pectoralis major)
2. Arms (triceps brachi)
3. Shoulders (anterior deltoids)
4. Abdominals (rectus abdominis, transverse abdominis)

The push up (when done properly) is practically the perfect anterior upper body and core stabilizing exercise. It can be done almost anywhere with open floor space, requires no equipment, works multiple muscle groups at one time, and is a movement everyone should include in their workout routine (with the exception of those with an injury that is aggravated by the movement).

Performing the Perfect Push Up

Performing the “perfect” push up requires the following:

1. Proper form throughout the entire exercise.
2. Coordination of the muscle groups for smooth movement.
3. Utilizing as much energy as possible to complete each repetition (quality of movement, not quantity).

In simpler terms, it has to look right, feel right and challenge the body as much as possible with each repetition and set.  Unfortunately, it’s very easy to “cheat” when performing multi-joint (or compound) exercises.  Just like a blueprint, the way that each person naturally does a push up is different because, without consciously thinking about it, our bodies try to make every movement as efficient as possible (i.e. use as little energy as possible to get the job done).  To get the most out of a push up you need to focus on all aspects of the movement to keep muscles contracted for the best overall result.

5 Tips for the Perfect Push Up

The push up is the perfect anterior upper body and core training exercise.

Mastering the perfect push up requires dedicated attention to five key components of the exercise:

1. Hand position
2. Foot position
3. Stabilization of the shoulder
4. Stabilization of the core
5. Breathing

Push Up – Hand Position

Place the hands directly outside the width of the shoulders (if you were lying face down on the ground, your thumbs would touch the outside of your shoulders).  Fingers should be pointing forward, tips lined up with the top of the shoulder, and fingers together.  Evenly distribute the weight across the entire palm of the hand and fingers.

Modification #1:  To make the exercise more difficult, make the base of support smaller (and add a stabilizing challenge) by placing both hands on a medicine ball.

Modification #2:  If you experience wrist discomfort, create a fist and place the knuckles on the floor (using a locked wrist position) or a curved push up bar for added comfort.

Push Up – Foot Position

Place the feet hip distance apart, with toes tucked under and heels pointing upwards towards the ceiling. Avoid having the heels turn inwards (or out) during the exercise.

Modification #1:  To make the push up easier, drop the knees to the ground (either together or hip distance apart).

Modification #2:  To make the exercise more difficult, make the base of support smaller by putting the feet closer together or lifting one foot off the ground.

Modification #3:  For an added challenge, place one foot on a medicine ball to decrease the base of support (surface area) to a minimum.

Push Up – Stabilizing the Shoulders

Because of the affect of gravity on the head, neck and shoulder capsule it is important to activate shoulder stabilizing muscles to ensure proper form and function during the exercise.  At the starting point of the exercise (arms fully extended), lengthen the neck by pushing your shoulders away from your ears.  Imagine a line drawn across the floor from the tops of your right and left fingers.  Look at the spot in the middle of the imaginary line.  During the exercise bend the elbows to no less than a 90 degree angle.  This will ensure you do not let your shoulder capsule collapse (i.e. the shoulder blades touch behind your back).

Modification #1:  If you experience shoulder discomfort (i.e. chronic shoulder pain, tendonitis, etc.), position the hands directly underneath the shoulder, with elbows tucked in by your sides.

Push – Up Stabilizing the Core

The core stabilizing muscles play an important role in the overall work being done with each repetition. Similar to a plank hold, gravity is constantly challenging the core stabilizing muscles throughout the exercise. The rectus abdominis, transverse abdominis, and erector spinae work together to hold in the organs and secure the spine in a prone position.  Maintain a straight line through the ears, shoulders, hips, knees and heels.  To generate a constant contraction of all core stabilizing muscles, focus on pressing the toes (or knees) and palms of the hands simultaneously into the ground throughout the exercise.  The isokinetic activation of these stabilizing muscles ensures the body is in the correct position in both the downward and upward phases of the movement.

Push Up – Breathing

Breathing is often an afterthought when it comes to doing any exercise and is vital to both safety and performance.  Complete each push up slowly, rather than quickly.  A slower movement ensure the muscles are activated and all joints are stable throughout the full range of motion.

• Inhale during the decent towards the floor (“1 – 2 – 3″ count).
• Exhale during the ascent back to starting position (“1 – 2 – 3″ count).
• Pause for one second.
• Repeat.

Additional Words of Wisdom for the Push Up

The push up is a very complex exercise that can be greatly improved with focus to details of the exercise and consistent use.  Below are additional tips to make each push up more effective as an addition to your workout program.

• Focus on the quality of the exercise, not the quantity.
• Listen to your body.  If you feel pain, discomfort, or fatigue … discontinue the exercise.
• Use modifications to the exercise to make it easier or more challenging as needed.

For a complete total body workout, be sure to include additional exercises that challenge other muscle groups, including:

• Back
• Biceps
• Shoulders
• Legs

Social media platforms provide the tools
to stay motivated to exercise

For the most part, people aren’t motivated to exercise.  We’d much rather be doing something fun with friends, connecting with them on Facebook, Twitter or Google+, checking out the latest viral YouTube videos, or browsing neat images on Pinterest or Instagram.  If it was mandatory to exercise in order for you to access your social media accounts … you would be incredibly fit in no time!  On a serious note, social media platforms provide powerful tools to effectively motivate and inspire people to start moving, get exercising, eating healthier and getting fit.

Social media is (according to Wikipedia):

“an umbrella term that defines the various communicative activities that integrate technology, social interaction, and the construction of words, pictures, videos, and audio.”

It simply describes the ways people utilize technology, namely web-based and mobile, to communicate with each other.  The decisions we make everyday are colored by the interactions we have with others. Traditionally, we are limited to who we physically interact with or speak to on the phone.  With the social media “boom” we can literally interact with thousands of people of day and those interactions shape the thousands of decisions we make each day:

• What we do (our actions).
• What we say (our words – verbal or written).
• What we think.
• How we feel.

When it comes to social media platforms, they can provide an unlimited supply of motivation and inspiration for someone looking for a kick to get going on a workout program.

Social Media and Motivation

If you don’t think you’re affected by social media … think again!  For example, because you are reading this article right now (as an internet user) you are most likely associated with one or more of the following groups (monthly average):

• 693 million active Facebook users
• 343 million active Google+ users
• 288 million active Twitter users
• 100 million active Instagram users
• 48.7 million active Pinterest users

That means you are most likely familiar with writing posts or uploading photos and/or videos online.  The information you share may be affecting the lives of millions of people each and every single day!  You may have contributed to the one billion Facebook posts, three billion Tweets, or 144,000 hours of video uploaded to YouTube in a single day!  People obviously have many things they want to share with the people in their social network.

The Pew Internet & American Life Project polled over 2,250 Americans to find out why exactly they use social media platforms in the day to day lives.  The results clearly pointed to the fact that the vast majority use social media to keep in touch with acquaintances or reconnecting with former friends they may have lost touch with (91 percent of the people surveyed).

Generally, social media users post and share information to:

1. Get the attention of others (i.e. funny, shocking, unbelievable).
2. Invoke positive emotions (i.e. happiness, laughter, joy)
3. Provide words of wisdom.
4. Announce great accomplishments.
5. Share life events and celebrations.

In essence, people like to share motivational messages and inspirational stories.  Whether it’s a story about themselves, someone they know or a complete stranger … there is no lack of motivation or inspiration on social media platforms!

Social Media and Exercise Results

Motivation plays a huge role in the success of any fitness program.  If you have people around you to hold you accountable to your fitness commitment and goals, it’s easier to get motivated to get the job done (i.e. workout partner, exercise group, supportive family and friends).  Missing a workout or giving less than 100 percent is much easier to do when you only have to impress yourself.

If you are looking for extra motivation or inspiration to keep you on track try the following:

• Connect with a friend who you know has the same fitness/workout goal.
• Connect with a friend who has achieved their fitness/workout goal.
• “Like” Facebook pages or “follow” Twitter feeds that provide daily fitness tips (exercises, nutrition workout ideas) or motivation messages.
• Collect motivational images (Pinterest or Instagram) and put them on your fridge.
• Bookmark motivation YouTube videos and play them when you need a “pick me up”.

Don’t forget to “pay it forward” and send out messages, comments or “likes” for those who may need a boost while they are going through the same challenges as they work towards their fitness goals.  Social media is an easy way to access and connect with others.  Those connections can provide the added motivation needed get to the gym, get the physical work done and get the most out of your workout program!

Pinterest Boards for Fitness and Exercise

• Fitness Fitness Fitness (Mariah Hofstad)
• Get Moving, Get Buff (Hannah Chapman)
• Inspiration Inspiration Inspiration (Patty Hensley)
• Motivation Motivation Motivation (Amanda Haddon)
• P90X (Philip Mercado)
• TRX (6 Pack Fitness)
• Weight Loss Before and After (Vicky Bell)

Written by TodaysFitnessTrainer (trainer@todaysfitnesstrainer.com).

Chiropractic is a type of physical medicine
used to treat and manage spinal disorders

“Ask the Expert” is a series is designed to identify well-respected professionals in various fields related to health, fitness and wellness and get their expert opinion on questions relating to their field of expertise. Today’s topic is … chiropractic.  Although chiropractic has been around for many years, often associated with back injury and pain management there has been a recent shift in thinking towards proactive and preventative use of chiropractic as professional athletes and celebrities have sworn by it for years!

Dr. Phillip Shaw, D.C., a chiropractor with Chiro One Wellness Centers of Wheeling (IL), has been practicing chiropractic for over 5 years.  As an active member of his community, and CrossFit and fitness enthusiast, Dr. Phil finds joy in helping others live their best life through healthy lifestyle habits including: regular exercise, proper nutrition and diet, and (of course) regular chiropractic treatment.  He is holds regular seminars and workshops throughout the community on the topics including: effects of stress on health, ergonomics in the workplace, nutrition, and the amazing benefits of chiropractic.  He is determined to serve as many patients as possible by committing his life to sharing the healing powers that are unlocked through chiropractic, which is why he is the perfect candidate for today’s topic!

What is chiropractic?

Dr. Phil:  Chiropractic is a type of physical medicine in which the primary objective is to increase the nervous system’s response to a stimulus (aka. “upregulating”) through treatment and management of spinal disorders.

What do chiropractors do?

Subluxations are misalignments of the spine
that increase interference in the nervous system

Dr. Phil:  Chiropractors treat subluxations.  Subluxations are misalignments (incorrect alignments) of the spine that can increase interference in the nervous system.  The spine is designed to protect the central nervous system.  So, if a subluxation takes away from the optimum health of the spine, the spine’s capacity to protect and support nervous system function is compromised.

When do subluxations occur?

Dr. Phil:  Subluxations can occur anytime the body is under stress.  Stress can come in the physical, chemical or mental sense.  Subluxations also cause a joint to be more susceptible to injury and slow the healing process.  Subluxations come in many different forms.  There are larger global subluxations such as loss of optimum curve in the neck, scoliosis, hyperlordosis, etc.  There are also segmental subluxations that affect a certain joint.  Examples of these could include a blown disc, spondylolisthesis, or a joint that is experiencing a significant restriction of motion.  By means of the chiropractic adjustment, a joint is restored to proper function, relieving stress, and allowing your body to function at its highest potential.

Is chiropractic treatment safe?

Dr. Phil:  Absolutely!  Because there is a strong physical component to chiropractic treatment, the body should be given adequate time to adapt (similar to starting any new physical activity).  A person may experience some residual muscle soreness as they work though the initial adaptation phase or when working through deeper levels of dysfunction.

Do I have to be hurt or in pain to see a chiropractor? 

Dr. Phil:  While chiropractic can be an extremely powerful tool to help those in pain, it is not a prerequisite for chiropractic care.  Chiropractic treats subluxations, which are typically present long before pain is present.

Who is chiropractic treatment NOT suitable for? 

Dr. Phil:  Chiropractic has benefits for patients of all ages.  From newborns to the elderly, everyone is susceptible to the effects of stress on their bodies.  Chiropractic is a great modality proven to help patients find natural solutions for stress reduction.  The only contraindications would be to avoid adjusting a severely diseased joint (e.g. tumorous, cancerous, severely osteoporotic, etc.).  Aside from that, anyone can be adjusted.  Obviously, the style of adjustment used on a high school football player may look different that the technique utilized for an elderly patient.  There is a style of chiropractic suitable for every type of patient.

How can I best prepare for my first chiropractic visit/adjustment? 

Dr. Phil:  The best way to prepare for a chiropractic adjustment is to be comfortable and relaxed.  One way to accomplish this is to trust the doctor’s capabilities in delivering chiropractic treatment and care.

How can chiropractic treatment benefit healthy, active individuals? 

Movement is essential to physical
activity. Optimal movement is achieved
through chiropractic treatment.

Dr. Phil:  Chiropractic adjustments help promote health and wellness by reducing the irritation to spinal nerve roots and the overall interference in the nervous system.  This helps keep active individuals performing at their optimal level (e.g. balance, coordination, speed, reaction time, strength, power, etc.).

A personal brand is all about influence

According to the Bureau of Labor Statistics, there were over 250,000 fitness trainers and aerobics instructors employed in the United States in 2010. That number is expected to increase 24% by 2020 to over 310,000 fitness professionals.  In a highly competitive market with lots of competition, how does one differentiate themselves from the pack and be successful?  Personal branding.

Your personal brand is the powerful, clear, positive idea that comes to mind whenever people think of you.  It’s what you represent (your values, abilities and actions) that others associate with you.  Your personal brand influences how others perceive you in your work environment, including your clients, colleagues and competitors.  It does this by telling your clients/potential clients three (3) things:

1. Who you are as a personal trainer.
2. What you do as a personal trainer.
3. What makes you different from other personal trainers (or how you create value for your clients).

Many contacts in your circle of influence may already hold a high opinion of you based on these qualities, even though you weren’t even trying.  So … imagine what would happen if you consciously crafted your personal brand to demonstrate your value to the people you want to work with (and those who can influence others to work with you)!

A Personal Brand is About Influence

Essentially, a personal brand is about influence.  Personal brands influence how potential clients perceive you. Ideally, your personal brand will match the characteristics that your potential clients find valuable.  This builds a sense of comfort and confidence when looking for a personal trainer.  To be effective, your personal brand must elicit the following in the minds of your potential client:

1. You are different.  To be seen as new and original is the most important aspect of personal branding.
2. You are superior.  Your personal brand must encourage the belief that you are the among the best at what you do in some way (training ability, interaction with clients, get proven results, knowledge and experience, etc.).
3. You are authentic.  Great personal brands are genuine and real.  Your personal brand must be built on the truth of who you are, what your strength is, and what you love about your work as a personal trainer.

The Promise of a Personal Brand

Your personal brand tells potential clients what they
can expect when they train with you

Your personal brand tells potential clients what they can expect when they train with you, which is what makes it so powerful.  It’s an implied commitment between a personal trainer and a client (a promise that makes the client believe that when they pay for personal training, they are getting what they expect in return).  People buy because a consumer brand (i.e. Apple, Starbucks, Nordstrom) makes them feel a certain way and their choices are rarely rational.  Brands create expectations, and if those expectations are met, people will buy again (aka. brand loyalty).  If the brand doesn’t live up to a person’s expectations, they will go somewhere else.

A personal brand works the same way.  How you perform in your job throughout the day broadcasts information about your character, abilities and performance.  It creates expectations in the minds of others of what they’ll get when they work with you.  If your personal brand is sending the right message, potential clients won’t have a single reason to look elsewhere when they are looking for a personal trainer.

Creating a Successful Personal Brand

Start by identifying the qualities and characteristics that make you distinctive from your competitors.  Ask yourself the following questions:

1. What have you done recently (i.e. the last week) to make yourself stand out as a personal trainer?
2. What would your clients or colleagues say is your greatest strength as a personal trainer?
3. What is your most noteworthy/distinguishing personal trait that makes you a great personal trainer?

Next take these qualities and characteristics and identify the benefits each one has to your personal training clients.  An example would look like this:

My experience as a mother of two young children, staying fit and healthy through two pregnancies, makes me a more effective personal trainer for women looking to remain active during their pregnancy in addition to helping them get back into shape post-preganancy.

Once you’ve identified the benefits you distinctively bring to your clients, you need to create your personal brand message.  This is essentially the “30 second sales pitch” that is consistent in all of your marketing efforts as you sell your services as the “right” personal trainer for your target market.  This message needs to be honest, genuine and sincere.  An example would look like this:

My name is Jack and I am a certified personal trainer of two years.  I’ve had the pleasure of working with, and learning from, the greatest fitness mentors in the industry.  I continue loving to learn as I work towards getting at my craft.  Getting results is important to my clients but my number one concern is safety and creating positive fitness experiences.  My clients would say my best traits are my attention to detail and how I make the workouts challenging and fun!

Regardless of how you communicate your personal brand message as a personal trainer (i.e. in a conversation, in writing, on the radio, or in a video) it’s important that the message matches the expectations of the audience for the optimal effect.  For example, a personal trainer with a personal brand associated with youth and family fitness could organize an after school group walking program in their neighborhood or work with their local church group to provide fitness programs and services.  Your personal brand is what you say, how you act and how others perceive you as a personal trainer.

Developing a great personal brand can ultimately:

• Get you more of the right type of clients.
• Increase your earning potential.  Your personal brand will position you as one of the leaders as a personal trainer (you’ll be able to demand a higher pay).
• Create a consistent flow of business.
• Keep you “top of mind” when people are looking for a personal trainer.
• Increase your credibility as a personal trainer.
• Create added perceived value as a personal trainer.
• Get you recognized.

Final Thoughts …

As a personal trainer there are three things you need to do to become successful:

1. You have to provide real value to your client.
2. You have to be a personal training “visionary” (a leader, a teacher, and an “imagineer” – being able to imagine and create something bold and new).
3. You have to be a businessperson (focused on the processes to generate revenue).

Create your brand.  Create your plan.  Plant the seeds and watch your business grow!

A typical fast food meal is about 37% of
an adult’s total daily caloric intake

Exercise and fast food are two things that just don’t seem to go together, especially when most of us are working hard to maintain a healthy weight. The body requires a certain number of calories to function properly and maintain optimal health.  The body uses energy for basic metabolism (growing, maintaining and breaking down cells) and requires additional energy for physical activity and exercise.  These calories come from the foods we eat every day.  If we burn more calories than we consume, we lose weight.  If we burn less calories than we consume, the body stores it as fat and we gain weight.  Because the food at fast food restaurants typically taste good and contain high concentrations of calories per serving, maintaining and/or losing weight can be difficult.

According to StatisticBrain.com, there are over 160,000 fast food restaurants in America serving 50 million people per day and generating over $110 billion in revenues each year.  Considering a single fast food meal accounts for an average of 37% of an individual’s daily calorie intake, an innocent trip through the drive thru can make a weight loss goal incredibly challenging.

Knowledge is a person’s greatest ally when it comes to making good decisions about one’s health, nutrition and fitness.  By knowing the number of calories in a single serving of fast food and how much exercise it takes to balance out the calories taken in, you can make a clear decision as to whether or not the trip through the drive thru is worthwhile (or not).

McDonald’s vs. Exercise – Calories and Exercise Options

Photo Credit: TonyV3112 / Shutterstock.com

Below is a list of popular menu items found at McDonald’s and the number of minutes of exercise required to burn off the same amount of calories (running, swimming, cycling and rowing).

Big Mac (550 calories)

• Running (6.0 mph) – 49 minutes
• Swimming laps (freestyle, moderate intensity) – 61 minutes
• Cycling (12.0-13.9 mph, moderate intensity) – 61 minutes
• Rowing (stationary, moderate intensity) – 70 minutes

Quarter Pounder with Cheese (520 calories)

• Running (6.0 mph) – 46 minutes
• Swimming laps (freestyle, moderate intensity) – 58 minutes
• Cycling (12.0-13.9 mph, moderate intensity) – 58 minutes
• Rowing (stationary, moderate intensity) – 66 minutes

Chicken McNuggets – 10 pieces (470 calories)

• Running (6.0 mph) – 42 minutes
• Swimming laps (freestyle, moderate intensity) – 52 minutes
• Cycling (12.0-13.9 mph, moderate intensity) – 53 minutes
• Rowing (stationary, moderate intensity) – 60 minutes

Premium Bacon Ranch Salad – Crispy Chicken (390)

• Running (6.0 mph) – 35 minutes
• Swimming laps (freestyle, moderate intensity) – 43 minutes
• Cycling (12.0-13.9 mph, moderate intensity) – 44 minutes
• Rowing (stationary, moderate intensity) – 49 minutes

French Fries – Medium (380 calories)

• Running (6.0 mph) – 34 minutes
• Swimming laps (freestyle, moderate intensity) – 42 minutes
• Cycling (12.0-13.9 mph, moderate intensity) – 42 minutes
• Rowing (stationary, moderate intensity) – 48 minutes

McChicken (360 calories)

• Running (6.0 mph) – 32 minutes
• Swimming laps (freestyle, moderate intensity) – 40 minutes
• Cycling (12.0-13.9 mph, moderate intensity) – 40 minutes
• Rowing (stationary, moderate intensity) – 46 minutes

Honey Mustard Snack Wrap – Crispy (330)

• Running (6.0 mph) – 30 minutes
• Swimming laps (freestyle, moderate intensity) – 37 minutes
• Cycling (12.0-13.9 mph, moderate intensity) – 37 minutes
• Rowing (stationary, moderate intensity) – 42 minutes

Cheeseburger (300 calories)

• Running (6.0 mph) – 27 minutes
• Swimming laps (freestyle, moderate intensity) – 34 minutes
• Cycling (12.0-13.9 mph, moderate intensity) – 34 minutes
• Rowing (stationary, moderate intensity) – 38 minutes

**  All values are based on calories burned for a 150 pound individual.  For nutrition data featuring the complete McDonald’s restaurant menu, click here.  **

Treating yourself to a fast food meal on occasion is realistic if you have an extra 30 to 70+ minutes set aside for the physical activity needed to burn the excess calories.  By knowing the consequences of your choices, you can manage your weight and overall health more effectively.

Calculate Calories Burned

Get more accurate information based on your size and exercise intensity level using the calculators provided below.

The liver plays an essential role in the
metabolism of carbohydrates, proteins
and fats

Long term fat loss requires more than just reducing the calories we take in through food and increasing the energy we burn with exercise and physical activity.  The adult human body consists of over 100 trillion cells, 206 bones and 11 systems (cardiovascular, digestive, endocrine, immune, integumentary, lymphatic, musculoskeletal, nervous, respiratory, reproductive and urinary).  Some or all of these systems respond to physical changes you make to your lifestyle.  In part three of the series, “Fat Loss Fundamentals”, you will learn about three aspects of the body’s digestive system and how they can affect overall fat loss results.

6. The Liver

The liver, considered part of the digestive system, is the second largest organ in the human body (the skin being the largest).  It is located in the upper right quadrant of the abdomen and has over 500 separate functions, including the following digestive functions:

• Carbohydrate metabolism (formation and breakdown of glycogen; synthesis of glucose)
• Protein metabolism (synthesis and breakdown)
• Fat metabolism (synthesis of cholesterol and production of triglycerides)
• Production and secretion of bile (used to breakdown fats and absorb vitamin K)
• Storage of glycogen, vitamins and minerals
• Detoxifying chemicals, molecules and hormones

Detoxification is one of the liver’s most important functions.  This organ is the main metabolic “cleaning machine” of the body for both naturally produced chemicals and foreign toxic molecules that invade the body. The liver functions to transform harmful substances (i.e. alcohol, chemicals) into molecules that can be dissolved in water and easily eliminated.

In a perfect world, you would eat only healthy, whole foods and drink only pure liquids.  Your liver would work at a manageable pace, synthesizing nutrients and processing waste products without any problems.  In reality, you ingest, absorb and inhale many harmful substances on a regular basis, whether you realize it or not.  Your liver works to detoxify and filter out these and other poisons and is remarkably effective at its job when it is functioning properly.

Health experts believe that one of the emerging threats to overall health is the increase in incidence of fatty liver (where the liver becomes more than 10% fat by weight).  Fat molecules build up in the liver as a result of insulin resistance, diabetes, obesity, alcohol abuse, malnutrition, and even rapid weight loss.  Hormonal changes at menopause and aging can also contribute to a fatty liver.

Poor liver health reduces the liver’s ability to do its job effectively, including the metabolism of carbohydrates, proteins and fats.  You can improve liver health by trying to resolve any digestive issues and imbalances.  This may include lowering your triglycerides, losing weight safely, avoiding alcohol, controlling diabetes, eating a balanced diet (with low glycemic-load meals and healthy fats) and exercising.

7. Gut Bacteria

Research, published in Proceedings of the National Academy of Sciences, showed that a dominant and useful bacterium called Akkermansia muciniphila could dramatically alter the health of obese individuals.  Akkermansia muciniphila is present in the intestinal system of all humans. This microorganism is found in the intestinal mucus layer that protects against intruders. The presence of the bacteria strengthens the intestinal barrier and is associated with a decrease in fat storage, decreased inflammatory response in fatty tissues and decreased insulin resistance.

Recent research has also found two distinct groups of intestinal bacteria inhabiting the colon that can influence the body’s ability to store or burn fat (Bacteriodetes and Firmicutes).  People with a higher percentage of Bacteroidetes in their large bowel have been shown to burn fat more readily.  On the other hand, individuals with a higher percentage of Firmicutes are more likely to store fat.  What researchers have found is that as obese people lose weight, their percentage of Bacteriodetes increases as Firmicutes decreases.

Gut health and the process of digestion can change a person’s chemistry to promote fat burning versus fat storage.  Maintaining the right level of gut bacteria with proper diet, nutrition and exercise is important for optimal health and vitality.

8. Alkalinity

Human blood has a slightly alkaline
blood pH (7.30 to 7.45)

The concept of alkalinity can be a confusing one. It relates to the pH scale of your blood.  The pH scale represents the “power of hydrogen”, which is a measurement of the hydrogen ion concentration in the body.  The total pH scale ranges from 1.0 to 14.0, with 7.0 being the neutral value.  A pH value that is less than 7.0 is acidic and solutions with a pH value greater than 7.0 is considered alkaline (or basic).  The ideal blood pH for humans is slightly alkaline, between 7.30 and 7.45.  Everything you eat and drink has an eventual effect on your blood pH.

The human body is very intelligent.  As the body becomes more acidic, its defense mechanisms are triggered to keep damaging acid from entering the vital organs.   Because fat cells are known to store acid, your body produces fat cells to protect itself from the acidic environment.  Fat cells absorb the acid in an effort to keep it a safe distance from your organs, saving them from potential damage.

For example, when the blood is consistently a less alkaline (more acidic) pH, creating an acidic environment for all cells and organs, the cells protect themselves by creating insulating layers of fat (i.e. blood vessels and arteries produce a fatty lining, organs pad themselves with visceral fat and individuals cells increase fat molecules in the cell membranes.  By maintaining a slightly alkaline blood pH, the body does not trigger this protective mechanism which makes it more difficult to lose body fat.

In Summary …

The digestive system plays an essential role in long term fat loss.  The lifestyle changes you choose to make, as it relates to diet and exercise, are only as effective as the digestive system’s ability to function properly.  Good liver function, maintaining optimal levels of gut bacteria and establishing a diet that promotes a slightly alkaline blood pH give your body a chance to release unwanted body fat and keep it off for the life.  The final article in the series will discuss how one’s emotional wellbeing plays a role in the body’s ability to lose fat and maintain a healthy body proportion.

Choosing high protein foods is not only
a better way to choose your protein sources,
it’s also good for the budget

Walk into any fitness club and you are bound to see the word “protein” on at least half of the items for sale (protein powder, protein shakes, protein bars, etc.).  Protein is important for people who exercise because it is responsible for rebuilding your muscle tissues after exercise and also plays a role in producing energy under more extreme training conditions.  Exercise also causes muscles to demand more protein because it causes structural damage to muscle tissues.  When muscles are damaged (i.e. micro tears) the body needs to rebuild the tissues stronger and/or bigger so that they can handle ongoing challenges.  If you exercise and want to get results, you’re probably wondering, ”What are the best high protein foods to include in my diet?”

High Protein Foods

Protein is a macronutrient composed of amino acids that is necessary for the proper growth and function of the human body.  These macronutrients are an important component of all living cells, including enzymes, hormones and antibodies, all of which are necessary for proper functioning.  While the body can manufacture several amino acids required for protein production, a set of essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) needs to be obtained from animal and/or vegetable protein sources, including meat, fish, eggs, milk and legumes.

Protein-to-Calorie Ratio

The protein-to-calorie ratio has been used to choose foods that provide the most protein per calorie value. A food with a high protein-to-calorie ratio would provide more protein per calorie.  Below is a list of the top 10 food sources with a high protein-to-calorie ratio:

1. Turkey or chicken breast (1 gram of protein per 4.5 calories)
2. Fish (1 gram of protein per 4.5 calories)
3. Low-fat cheese (1gram of protein per 4.7 calories)
4. Pork loin (1 gram of protein per 5.2 calories)
5. Lean beef (1 gram of protein per 5.3 calories)
6. Tofu (1 gram of protein per 7.4 calories)
7. Edamame (1 gram of protein per 10.4 calories)
8. Egg whites (1 gram of protein per 12 calories)
9. Low-fat yogurt, milk or soy milk (1 gram of protein per 18 calories)
10. Nuts and seeds (1 gram of protein per 15.8 calories)

Although choosing protein sources by protein-to-calorie ratio may seem like an ideal, it has its flaws.  Choosing foods that are high in protein and low in calories may result in an overall diet that is high in protein and lacking in other nutrients essential for proper functioning (i.e. carbohydrates, fats, essential vitamins and minerals).  Excessive protein intake is also associated with reduced kidney function.  If you choose protein sources solely by protein-to-calorie ratio, it is recommended you ensure you have a diet that includes the recommended daily intake of all essential nutrients, vitamins and minerals.

Protein Digestibility Corrected Amino Acid Score (PDCAAS)

Amino acids (from protein) are the
building blocks of muscle mass

Although there are several sources of protein to choose from, not all sources provide the same quality of protein.  The protein digestibility corrected amino acid score (PDCAAS) is a method of evaluating the protein quality based on both amino acid requirements of humans and the ability to digest it (a PDCAAS value of 1.00 is the highest and 0.00 is the lowest).  When choosing protein sources, it’s important to eat the right amount and the right kind.  Below is a list of food sources with a high PCDAAS value:

1. Casein (milk protein) – 1.00
2. Egg whites – 1.00
3. Soy protein – 1.00
4. Whey (milk protein) – 1.00
5. Mycoprotein (e.g. Quorn) – 0.99
6. Beef – 0.92
7. Soybeans – 0.91
8. Chickpeas – 0.78
9. Black beans – 0.75
10. Other legumes – 0.70

Is More Protein Better?

In the case of protein intake, more is not necessarily better.  If individuals consume more protein than their body requires, the extra protein is converted to and stored as fat.  As a result, consuming large amounts of extra protein in addition to their regular dietary intake can result in weight gain (most likely in the form of fat).

Eating too much protein (from food sources or amino acid supplements) for extended periods of time can be harmful to the body.  The body must work harder to break down protein and eliminate harmful byproducts. This can result in:

• Chronic dehydration (protein metabolism requires extra water – utilization/elimination)
• Osteoporosis/Osteopenia (excess protein has been shown to increase the loss of urinary calcium)

Effective weight loss requires a strategy and
plan to be successful

When it comes to achieving any goal, whether it’s renovating your kitchen, getting your driver’s license or losing ten pounds, you can’t just go through the motions.  You need a game plan and effective strategy to successfully reach your goal. Trying to lose weight without a strategy would be like driving from New York to San Francisco without a road map or GPS.  You may get there but the journey would take way too long, it would be frustrating, will be ten times more effort and you will most likely give up before you get to your destination.

As part of a series on Weight Loss Tips, we are going to look at ways to develop an effective strategy for successfully reaching your weight loss goal and effective tools to help you stay on track.

Setting Your Weight Loss Goals

Regardless of what you want to achieve, setting goals gives you long-term vision and short-term motivation. Goal setting is an important way for anyone to:

• Decide exactly what you want to achieve in your life
• Separate what is important and what’s irrelevant or a distraction
• Motivate themselves
• Build self-confidence as they successfully achieve their goals

A useful way of effectively setting focused goals is by using the S-M-A-R-T Principle:

Specific:  Make sure your goal specifies what needs to be done (i.e. lifestyle changes, activities) and a timeline for completion (i.e. days, months, years, a specific date).

Measurable:  Your goal should include numbers or descriptions that measure quantity (i.e. pounds, inches, clothing size).

Achievable:  Your goal should be reasonable and something that is under your direct control.  Do you have access to resources to help you achieve your goal?  Can your goal be reached in the timeframe you’ve outlined?

Relevant:  Your goal needs to be something that matters a great deal to you.  It needs to be something that, when achieved, supports other efforts and needs.

Time-Bound:  Your goal should identify a definite target date or timeline for completion.

Short-Term vs. Long-Term Goals

Consulting a fitness professional can be
helpful in establishing a weight loss plan

With weight loss you can’t expect to reach your weight loss goal in the exact timeline outlined without a strategy or a plan.  It would be like driving across the country without a road map or GPS (as referenced earlier).  You can expect to veer off course, encounter potholes and unfavorable weather conditions, run out of gas or get completely lost.  To successfully achieve your weight loss goal, it’s important to establish short-term goals.  Short-term goals are “checkpoints” along your weight loss journey that provide perspective when your progress is not as smooth as expected.  They help to document the journey from beginning to end, in manageable portions, and highlight achievement along the way.

Finding the right way to achieve your short-term goals is a “trial and error” process.  You create a strategy to achieve your short-term goal, often times make mistakes, evaluate the results, then create better strategies to overcome the previous obstacles.  Short-term goals are dynamic in nature, whereas long-term goals remain constant.  If you find this process difficult, speaking with a fitness consultant may be helpful in outlining an effective strategy and getting you started on the right track.

Trying to lose weight is a very challenging and frustrating endeavor.  Knowing where you are starting from, your final destination and checkpoints along the way is a good place to start.  Unfortunately, that is not enough.  Now you need to develop strategies to begin the process of moving towards achieving your weight loss goal.

We all look forward to the feeling of finishing a great workout.  You feel physically exhausted but mentally energized, physically stronger than before, healthy and more fit, and satisfied with what you’ve achieved! Unfortunately, great workouts are the elusive “white whale” that fitness enthusiasts seek but have a hard time finding.  Great workouts aren’t a random occurrence.  We have the power to manage and control a number of variables to result in a great workout experience.  There are ten steps you can make a part of your pre-workout routine to set the stage for a great workout every time.

Adequate sleep is necessary for optimal
functioning of the body

1.  Get a good night’s sleep.

Many of us put the “cart before the horse” when it comes to our workouts.  We train hard at the gym but take sleep and recovery for granted.  Research studies have found that elite athletes (i.e. football, tennis, swimming) who slept at least 10 hours per night for 7 to 8 weeks improved sprint performance, experienced less daytime fatigue and had more stamina.

2.  Stay hydrated during the day.

Water is the most essential component of the human body as it plays an important role in the function of cells. Water is required for the transportation of nutrients, elimination of waste products, regulation of body temperature (sweating), maintenance of blood circulation and pressure, lubrication of joints and body tissues, and in aiding digestion.  More than half of the human body is composed of water, and it is impossible to sustain life without it.  A 1% loss of body water can result in changes in the body that can affect performance negatively.

The Institute of Medicine determined that an adequate water intake for men is roughly 3 liters (about 13 cups) of total beverages per day.  The adequate water intake for women is 2.2 liters (about 9 cups) of total beverages per day.  In preparation for your workout, drink 16 to 20 fluid ounces of water or sports beverage at least 4 hours before exercising.

A pre-workout snack should include
carbohydrates, protein and fats
(100 to 200 calories)

3.  Have a pre-workout snack.

To get the most out of your workout include a pre-workout snack 30 to 40 minutes before you start exercising to optimize performance.  Your snack should include a good balance of carbohydrates (70%), protein (20%) and fat (10%).  Examples of a 100 to 200 calorie pre-workout snack include:

• Banana and peanut butter
• Oatmeal and sliced almonds
• English muffin and almond butter
• Greek yogurt and strawberries
• Crackers and a hard boiled egg

4.  Schedule your workout.

Being conscious of the time it takes to coordinate a workout includes more than just the time you spend at the gym.  To effectively plan a great workout you need to schedule the time you need to get to the gym and the time necessary to get to your next destination as well (i.e. shower, travel time).  This way you aren’t rushed or distracted before, during or after your workout.  Schedule a block of time for your workout that includes:

• Transit time to the gym (including traffic and potential delays)
• Workout time (exercises, sets, reps and rest in between sets)
• Transit time to your next destination (including traffic and potential delays)

Also, wear a watch or check the time regularly during your workout.  This ensures you stay on track during your workouts to get everything done on time.

Music distracts people from pain and
fatigue, elevates mood and more!

5.  Bring your favorite workout music.

The last decade has produced a significant amount of research on workout music, helping psychologists better understand their ideas about why music changes the body and mind during physical exertion.  Music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency.  The results of several studies have shown that when people listen to music, people run farther, bike longer and swim faster than without music.

Whatever your favorite music may be, don’t forget to pack your iPod and headphones before your head to the gym.  Music can create a consistent workout environment and pace you during your workout (to keep you on track).

6.  Pack the right gym gear.

If you look good and feel good, you are more likely to perform better, too!  Choose gym gear with the following in mind:

• Clothing that will keep you dry (despite sweating).
• Clothing that gives you room to move and perform the activity effectively.
• Clothing that makes you feel good.
• Footwear that is appropriate for your activity (good support and cushioning).

Regardless, choose clothing and footwear that won’t hinder your performance.

7.  Leave your “baggage” at the front door.

Although you should ideally give 100 percent effort while exercising, distractions can make that virtually impossible.  Thoughts about family, issues at work, the dramas of the day or worries weighing heavy on your mind can get in the way of an effective workout.  Leave your distractions at the front door and be “present” with every rep, set, exercise or cardio session.

8.  Create your own workout affirmations.

 9.  Set at least one goal for the workout.

A specific workout goal gives you a destination to reach with every workout.  Unlike a fitness goal (which may take several weeks or months to achieve) a workout goal can be achieved in just one workout.  An effective workout goal must be specific, measurable, attainable, relevant and measured by time (SMART).  Examples of SMART workout goals include:

• To complete the day’s workout in 60 minutes (weight training, cardio and stretching).
• To make it through the day’s workout without feeling any lower back pain.
• To do one more repetition of each of my exercises with good form.
• To focus on effectively contracting my core stabilizing muscles during all of my weight training exercises.

Reward yourself for a great workout by putting
a dollar into a “piggy bank” after each workout
and saving up for something special!

10.  Reward yourself!

Everyone needs a reason for doing things.  We need to be motivated to take action.  It would be very difficult to make exercise a regular part of our weekly routine without a reason to do it.  A great way to stay motivated to get to the gym and get the workouts done is a tangible reward after each workout.  It doesn’t have to be big … but it does have to mean something of value to you. Examples include:

• A relaxing bath when you get home.
• A cup of your favorite ice cream for dessert.
• Downloading one new song on iTunes (max. $1.99 value).
• Putting one dollar into the “workout reward jar” and saving up for a vacation at the end of the year.

Food for Thought …

Having a great workout isn’t like winning the lottery.  They don’t just happen out of thin air.  It’s a culmination of how you treat your body before and after each workout, your state of mind during the workout and having a plan in place to get the most out of your time at the gym.  Take the time to plan for success and you will reap the rewards in the end!