HomeBodies
Personal Trainer

Mike was an athlete most of his life participating in Sports such as Basketball, Football and Track & Field and was team captain of the varsity basketball team.

He soon realized after high school that what he enjoyed most was the training and conditioning for sports and decided to get his Bachelors Degree in Exercise Science from Indiana University. After graduating he then pursued a personal training certification from the American Council on Exercise in 2010.

Mike believes in evaluating movement deficiency and using muscle activation methods to correct those imbalances so that the body is safely prepared for exercise.

Every healthy body needs a solid foundation to avoid injury and that is his goal with every client. After receiving a certification in Corrective Exercise through the National Academy of Sports Medicine he continued studies in Injury prevention, post injury fitness.

Now focusing on expanding his spectrum he has added specialties in pre/post natal fitness, TRX Suspension Training and Sports Specific Training.

See all of Our Certified

Personal Trainers.  

December 2014



We appreciate the support you show us by reading our monthly newsletter, and hope you continue to reap the benefits.

Happy Holidays!

I would also like to take this opportunity to wish you, and your family a healthy, safe and happy holiday! I look forward to our continued relationship for the upcoming year.
  

Believe it or not, it's been over 25 years that HomeBodies has been providing personal training services for people in New York City and Westchester county!

And, we look forward to serving you for another 25 years!
Cortisol, Stress Management and Diet Adjustments

Cortisol is a hormone that is naturally produced and released by the body in response to stress, increasing blood sugar which, in turn, increases your energy level. However, our high-stressed lives can cause a prolonged, constant release of cortisol, which will have negative effects on our body. Diet and exercise can help maximize the good effects of cortisol and avoid the negative effects of excessive cortisol release.   

 

Cortisol is known as a glucocorticoid or steroid hormone. It is naturally produced and released by the body as a response to any type of stress. It can also be released due to caffeine consumption and low glucose levels in the blood.

 

Its main function is to increase blood sugar, which increases your energy level. This is accomplished by boosting your metabolism.

 

Cortisol triggers a response specifically targeting fat, carbs and some proteins to burn and then turn into glucose. 

 

The Dangers of Stress

Any significant changes in your life, both positive and negative, can cause you to experience stress. We've all experienced stress at some point or another and we know that it can sometimes be unpleasant. It causes feelings of nervousness, anxiety and in some people it can even result in stomach upset and other gastrointestinal issues.

Stress can actually be dangerous, especially chronic stress. It weakens your immune system, making you more susceptible to illness, puts increased strain on your heart causing it damage, and it can even slow down bone formation as well as healing if you're injured. People with high stress jobs are significantly more likely to experience heart problems and even heart failure.

How Does Cortisol Effect Stress Management?

Some of us tend to perform better under stress, but prolonged stress can have what are obviously very bad repercussions.  Cortisol attempts to manage that stress when it first begins and this initial response is very beneficial. It increases glucose levels, which gives us a surge of energy to fight the stress, whether the stress is caused by a sudden fright, sickness or even a promotion at work. Like adrenaline it allows us to flee from danger and it makes us feel motivated to accomplish tasks we wouldn't normally accomplish.

Prolonged, constant stress causes a prolonged, constant release of cortisol. Too much cortisol decreases your white blood cell count and leads to a suppressed immune system. This is also what slows down healing and can even result in peptic ulcers. Intermittent cortisol is a vital part of recovering from an injury. Similarly, intermittent coristol release burns calories while prolonged, high cortisol levels increase appetite and fat storage. Cortisol is truly subject to the "too much of a good thing" adage. Too much cortisol often results in the exact opposite effect of regular cortisol fluctuations.

Exercise, Cortisol and Stress Management

You may not think of it this way, but exercise causes your body to experience stress. The stress is usually mild compared to other types of stress. The physical activity of exercise still causes an immediate cortisol response as your body tries to manage the stress. The cortisol plays a significant role in the burning of fat and calories.

Losing weight or maintaining a healthy weight are the reasons why most of us exercise, so cortisol is important for these goals. Different types of exercise actually cause different types of stress and different cortisol responses. In general, cortisol levels increase as exercise intensity increases, which correlate with more fat being burned.

Interestingly, another factor that goes into cortisol release during exercise is when you eat and what you ate. Most people will experience anywhere between 7 and 15 spikes in their cortisol levels throughout the day, which coincide with meals. If you've just eaten a meal high in carbohydrates then your glucose levels are going to be up. If you then exercise not as much cortisol will be released. Your body will try to avoid increasing your glucose levels beyond their already elevated state. This means fat will not be burned as significantly during your workout.

What You Should and Shouldn't Be Eating

In order to maximize the effects of cortisol and avoid the negative effects of excessive cortisol release there are a few rules of thumb to follow. First, you want to get most of your daily calories from non-processed food. Non-processed foods like fresh fruits and vegetables will give you your needed calories without a lot of bad fat and additives that come with processed foods. Drinking a caffeinated beverage before exercise gives your cortisol a jumpstart.

If your workout goal is weight loss you want to steer clear of foods that are high in carbohydrates before you exercise, but after exercise you can eat a moderately higher carb meal or snack. Carbs are fuel for the body, so you need some in your diet so that your body has something to burn if you're working on maintaining your weight.

Regardless of your goals, after exercise you want to consume foods with higher protein levels in order to promote the formation of muscle and replenish any proteins that your cortisol metabolized during your workout.
HomeBodies Gift Certificates


 

Now you can give the gift of health and fitness with a HomeBodies gift certificate. This unique gift idea can be customized to any amount, and be applied towards any HomeBodies fitness programs, including nutritional programs with our Dietitian, Lauren.

 

Please contact Elizabeth at (212) 586-7160 for more information.  


Review Your Current Training Program

Please let me, or your personal trainer, know if you would like to review your current exercise program.

Please call us at 212-586-7160 if we can be of any additional assistance in helping you achieve your health and wellness goals.

 


Sincerely,

 

Elizabeth Crutchfield
Homebodies