WHAT'S HAPPENING
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| "Biggest Loser" contestants train at CMF.
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The Birmingham CoachMeFit was abuzz with camera crews last week. A mother and daughter team of contestants for NBC's hit, "The Biggest Loser," was working up a sweat in preparation for the show's finale in December. Owner Derek DiGiovanni has been training Shellay and Amy Cremen three times a week since summer. Read the related newspaper article.
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| We're running. How about you?
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Saturday, September 20, 2008: Autumn Colors Duathon. Holly State Park, Holly, Michigan. Run 2 miles, bike 18 miles, run 5.5 miles. More info at www.trifind.com.
Saturday September 28, 2008: Big House Big Heart Run. Ann Arbor, Michigan. Chip-timed 5k. More info at www.bighousebigheart.com.
Saturday, October 11, 2008, 8:30am: Run Vasa. A beautiful 5K, 10K and 25K run through the Vasa Head Trail in Traverse City, Michigan. www.runvasa.com for more information. |
| NEW, NATURAL RELIEF FOR PMS AND OSTEOARTHRITIS
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Study shows pine bark naturally reduces osteoarthritis.
Summary: Pycnogenol lowered joint pain by 55 percent from baseline 'severe' to moderately painful; improved physical function by 56 percent; joint stiffness by 53 percent; and increased patients' mobility almost 3-fold.
More than 20 million Americans suffer from osteoarthritis, with half a million Americans having a total joint replacement each year. A new study published in the April 2008 edition (Volume 22, issue No 4) of the journal of Phytotherapy Research shows Pycnogenol (pic-noj-en-all), an antioxidant plant extract from the bark of the French pine tree, was shown to reduce all osteoarthritis symptoms by 56 percent. The study revealed a particularly high efficacy of Pycnogenol (pine bark) for lowering joint pain by 55 percent. Moreover, patients required dramatically less standard pain medication (-58 percent), which greatly improved the gastrointestinal complications resulting from the pain medication by 63 percent.
To find out more check out numerous articles on the internet related to this study. Pine Bark is available on line or in health/drug stores.
Saffron, a spice known for flavoring Mediterranean cuisine, might also offer an antidote to premenstrual syndrome.
Saffron, the world's most expensive spice, has a long history of non-culinary uses. Traditionally, the spice has been advocated for stomach pain, digestive problems and even depression -- with some recent clinical trials suggesting that saffron may in fact aid mild depression.
It's thought that the spice might influence depression symptoms via effects on the brain chemical serotonin. Because alterations in serotonin activity are suspected in PMS, a team of Iranian researchers decided to study whether saffron supplements might help relieve these symptoms.
The researchers randomly assigned 50 women to take either saffron capsules or a placebo twice a day over two menstrual cycles. The women, who ranged in age from 20 to 45, all had PMS symptoms such as cramps, bloating, irritability and fatigue for at least six months.
At the end of the treatment period, three-quarters of the women on saffron capsules reported at least a 50 percent reduction in their PMS symptoms. That compared with only 8 percent of women in the placebo group, the researchers report in the medical journal BJOG.
In addition, the researchers found, 60 percent of the saffron group showed a 50 percent improvement in depression symptoms, versus one woman in the placebo group. The findings, according to the researchers, support the idea that saffron may affect serotonin activity -- and help alleviate not only depression symptoms, but PMS as well.
However, they write, this study is the first they know of to test saffron for treating PMS. Larger, longer-term studies are needed to confirm the findings.
SOURCE: BJOG, March 2008 |
| ASK THE EXPERTS
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Is soreness a prerequisite for growth?
The debate continues regarding if soreness after a workout is necessary to get results. Although there's no evidence to support that it is, and individuals certainly get stronger even if they don't get sore, some people just aren't satisfied with their workout unless they're sore, and there may be some rationale for this logic. Remember, there must be microscopic damage to muscle fibers before there can be growth, so if you're sore, it means there was damage and thus growth must not be far behind. But again, there's no evidence that soreness is necessary for growth, and until we understand more about the process, it's probably enough to say that soreness could be a potential marker or predictor of how much growth there will be. In the meantime, here are three tips for increasing muscle growth, and increasing the likelihood of soreness for those of you who crave it.
1 | Increase the weight so that you lift reps in the six to 10 range to fatigue, and then once a week lift heavier, in the one to six range.
2 | Try slow, eccentric contractions. Eccentric contractions are the lowering portion of the lift (sometimes called the negative contraction), and these contractions make you sorer than the concentric contractions (the lifting, or positive, portion of the exercise). To emphasize eccentric contractions, complete your set to failure, then either "cheat up" the weight or have your trainer assist with extra reps (assisted negatives), and then lower
each rep slowly on your own (five to 10 seconds). For example, if you're doing a standing biceps curl, complete the set to fatigue, cheat the weight up or have your trainer assist, and then lower it slowly on your own to the starting position.
3 | Try forced negatives. Forced negatives are where you complete a set to failure, and then your trainer helps you lift another rep and then pushes back down on the weight while you resist. This is an effective but very demanding technique!
SOURCE: www.medicinenet.com
Author: Richard Weil, MEd, CDE Medical Editor: Jay W. Marks, MD
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If I am exercising and weight lifting, do I need more
protein in my diet?
Protein is necessary for the growth, repair, and maintenance of muscle and other lean tissue. Protein is composed of building blocks called amino acids. There are more than twenty amino acids necessary to build tissues, red blood cells, and the hundreds of other protein-rich molecules that sustain life.
Many athletes and exercisers believe that a high protein diet will increase muscle mass and strength. The typical American diet supplies two to three times the recommended amount of protein and is more than adequate to meet all protein needs of athletes and exercisers. Research shows that superseding normal requirements has no effect on building muscles. Only training increases muscle mass and strength.
There is now some evidence to support the use of carnitine to support increased strength in men who are dedicated weight lifters. It is of no use to the average strength trainer or young person who is eager to "bulk up".
Source: Frequently asked questions at www.covertbailey.com |
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S E P T . 2 0 0 8
CLIENT OF THE MONTH: BRUCE SCHLANSKER
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"About four years ago I was looking for a way to get in shape after my back surgery. Not only wasn't I fit, I was sore, and concerned that exercise could cause another injury.
"Training twice a week at CoachMeFit has helped me gain muscle and become noticeably stronger, especially in my core. That's made a big turnaround in how I feel. Franklin never lets me off the hook. He makes me do crunches and back exercises each session. We've also been working on balance, and that's a big benefit when I bike and ski.
"Franklin is a great coach and he definitely knows exercise. The variety in my workouts keeps the process interesting and my muscles don't get used to a routine. Franklin's friendly manner, the facility, the equipment, the training ... it all works for me."
Thanks Bruce, for telling us about your experience at CoachMeFit.
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RECIPE OF THE MONTH
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This is so good and so
good for you! Makes plenty, so it's perfect for a pot luck.
Low-Fat Apple Slaw
5 red delicious apples cored and cut into bite size pieces
1 bag cole slaw mix
1 small box of raisins
1 small bag of pecan pieces
1 cup low-fat mayonnaise (or more to suit your own taste)
1/4 cup sugar
1/4 cup vinegar
7 stalks of celery, diced
Mix all together in a large bowl and serve.
Thanks to www.homespunhealers.com
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MOVE OF THE MONTH
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Scissor Legs
Works the obliques, adductors, abductors, and gluteus maximus.
Lie on left side with left arm under head, right hand on
floor, and legs in line with
torso. Lift right leg about 2 feet and hold while you lift left leg about 1 foot. Pause, then lower left leg, followed by right leg. Do 12 reps, then switch sides.
Make it easier: Bend at hips so legs are slightly in front of body. Lift and lower the top leg only.
Make it harder: Squeezing legs together, lift them about 1 foot off floor. Pause, then raise top leg about 1 foot higher, still holding lower leg off floor. Lower top leg back to bottom leg, then slowly lower both legs.
Source: http://health.msn.com
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