Catapult Fitness

Gear Review: ON Cloudracer

2012-10-14T09:46:00.000-04:00

While down in Florida this past summer I noticed someone running in a pair of shoes that well, just looked different than any other running shoe I've come across.

When I was able to catch up to this gal (there was a red light!) I found out that the shoe was the ON CloudRacer. I never heard of ON befor that meeting, but a quick Google search later I found myself on the ON website reading up on these little beauties.

The technology on which these shoes are built is referred to as ON CloudTec technology. I really find the story surrounding the development of this technology quite interesting, so I'm going to share it with you as it is posted on ONs website:

The wish for a pain-free and effortless running experience marked the beginning of the On CLoudTec (tm) technology: a Swiss engineer and running pioneer, who was struggling to continue to run because his knees had taken severe damage from years of using conventional running shoes, set out to change the physics of running.

He had realized that he felt much less pain when running on gravel or sand covered trails, which would allow his foot to softly glide into every step. The engineer observed that there are two forces at work when running: the vertical and horizontal impact. He discovered that it is the horizontal impact, which causes the most damage to muscle cells, ligaments and joints. Oddly, existing running shoes only absorb the vertical impact. The engineer wanted to create a running shoe, which would allow a runner to land as softly as on sand and to push off as effectively as on concrete.

The result was a surprisingly simple, yet highly functional cushioning element: A piece of circular rubber, which absorbs both the vertical and the horizontal impact. As the foot hits the ground with forward momentum, the CloudTech (tm) element folds back, effectively allowing the foot to glide to a softer halt. After landing, the element is compressed by the weight of the runner, locks together and is fully firm for the push-off. The Swiss Federal Laboratories for Material Testing and Research concluded that the On CloudTech (tm) cushioning system reduces impact force by 25 - 30 percent, and is even more active during push-off than a regular running shoe.

The company went as far as to ask the Swiss Federal Institute of Technology (ETH) to test the ON against the favorite running shoe of athletes. Check out this video (results of the study are posted towards the end):

Now, IMO, research is a funny thing. You can likely find research that supports or negates an argument so unless you have multiple research studies conducted by third parties you have to take some of this with a grain of salt. HOWEVER, the fact that these shoes were developed by an actual RUNNER and not a bunch of marketers goes a long way in my book. There's something positive to be said about a running shoe company whose Founder is a 6-time Ironman winner!

Out Of The Box:

Now that I bashed marketeers (of which I am one), let me pass along big KUDOS to the ON Marketing Team. The packaging is absolutely beautiful. Included with the shoes are an extra pair of laces in a contrasting color and a membership ID card that gives you access to the company founder, Olivier Bernhard who really is a 3-time world champion and 6-time ironman winner.

The shoes are simply stunning. Seriously, the nicest looking running shoe I've come across.

Most notable are the treads or "lugs" that provide the cushioning between the ground and foot. The heel to toe ratio is 5 mm and the shoes weigh in at a mere 7 3/4 oz (Women, US 7).

The Run:

When I first put on the shoe I noticed a disc-like padding in the mid-foot area. A little research and I was able to find out that this is called the "flight pad". Its purpose is to stimulate the toes to splay out as to aide in a quicker toe off.

It also allows the runner to "feel" the ground, as these shoes are marketed as a minimalist shoe. So, basically, the "flight pad" enables the runner to feel the connection with the pavement.

I wasn't a big fan of the "flight pad" when I first tried the shoes. By my 3rd run it was a total non issue for me but did make me all that more appreciative of that technology that has gone in to the design of the CloudRunner.

Now, back to those circular rubber "lugs" that make up the sole of the shoe. These lugs are what separates the CloudRacer from any other running shoe I've tried. As previously mentioned, they're designed to not only absorb impact (you really do feel as if you're running on air), but they literally fold back on impact, helping you glide in to your stride and enabling you to push off on a solid surface.

For me, I feel as if this shoe provides this neutral gait runner with an even more efficient running stride.

So, What Would I Change?

Overall, I really enjoy running in the CloudRacer. Being that it has the same 5mm drop differential as the PUMA Faas 250Trail shoe I ran in most of the summer, I'm not sure I've gotten closer to barefoot running, but I have a lot less knee pain than I've had in the past.

With that said, if I had to find something to nit-pick it would be

(1) The laces are a little long. Ok, they're alot long. Shorter laces would be more than welcome and a simple upgrade.

(2) The mesh material took a little getting used to for me. I've been known to run sock-less in the hot weather, especially if I'm just running intervals. I found socks to be a must when wearing the CloudRacer.

Overall, I really give the CloudRacer two thumbs up.

If any CFB readers are running in ON Running Shoes, I'd LOVE to hear from you! Also, for those of you considering ON, you can learn more about ON's complete line of running shoes HERE.

Susan

Primal Menu 2

2012-10-05T09:35:00.002-04:00

Primal Wings with Guacamole Dip

My 30-day Primal adventure should be coming to an end next week, and I originally scheduled a follow-up blood workup for 10/8/2012. I've since rescheduled my next blood test for 10/30/2012.

Why?

- Due to issues I was dealing with my first 2-weeks on the program, I don't feel as if my body was responding the way I hoped and,

- I initially approached this as a 30-day test as I didn't know if I'd be able to sustain a diet void of whole grains and legumes.

Fact is, once I made it to the 3rd week, it's been quite easy to maintain this diet. Because I'm following a Primal (versus Paleo) diet, I do have some leeway and the Nutritionist I hired to help me with this plan actually allowed for me to have a potato and/or sprouted brown rice 2x/week. I haven't even found that necessary and have managed to get enough carb intake through vegetables and fruit.

As such, I've decided to push my blood work out as I'm very curious to see the changes that are going to occur over the next month.

Today's menu includes:

Breakfast: Homemade chorizo stuffed in a red pepper with a fried egg on top.

Lunch: Buffalo chicken wings with Guacamole dip, along with a salad of romaine lettuce, raw spinach, carrots, cucumber, roasted red pepper with EVOO and a splash of lemon.

Snack: Apple with Almond butter

Dinner: Cajun shrimp with sauteed peppers, onions and Brussels sprouts followed by a dessert of fresh berries.

Bon appetit!

Susan

Steve's Original Paleo Stix

2012-10-01T19:47:00.000-04:00

It's been about 2 years since I've been so inspired by a food product I felt that I just HAD to blog about it.

That dry spell was broken by one of my favorite new snack treats, Steve's Original Paleo Stix.

I've just ordered my 3rd case in as many months.

Can anyone say "addiction"?

Fact is, Steve's Original has lots of healthy treats that are worth exploring. Unfortunately, the sodium content runs a little high for me being that I need to keep my sodium intake at 1,000 mg/day.

The exception are the Paleo Stix.

Hard to believe but Steve manages to pack a ton of flavor in to each stick with only 71 mg/sodium. With zero carbs and 7 grams of protein in each stick, these are the perfect snack while following my Primal diet.

Vacuum packed and no refrigeration necessary makes these the perfect food to take on flights. When traveling, I take a few extra packages to keep in the hotel room or in my bag. If I miss a meal, I know that a healthy option is close at hand.

Oh, and you can also feel good from a charitable perspective when purchasing from Steve's Original. Proceeds from each purchase support Steve's Club, a non-profit organization through which at-risk or underserved youth of any socioeconomic background can join in the CrossFit Community at a reduced, low or no cost structure.

How awesome is that?

Susan

Primal Menu 1

2012-09-30T15:02:00.002-04:00

Farmer's Market Shopping Trip

Heading in to my 3rd week of following a Primal Diet I do have some insights to share and, as promised, I want to start providing some details in regards to my Primal meal plan.

The first 2-weeks were rocky due to

- A flare up of Meneire's related issues that started prior to 9/11, so they are not a result of my dietary changes
- An overwhelming lethargy
- A stomach bug that may or may not have been due to my dietary changes

The level of lethargy really took me by surprise as everything I've read about the Primal and Paleo diets is how energized they make you feel.

My carb intake on the Primal diet is ~ 70 grams/day. While not super low (less than 50 grams is needed to put your body in to a state of ketosis), it's about half of what my body is accustomed to.

Apparently, what I experienced is referred to as a "low carb flu". Some people have this happen to them while others do not. It can take your body 2 - 3 weeks to adjust.

I'm happy to have gone thru this stage as it likely indicates that my body is increasing fat oxidation pathways and decreasing fat storage pathways. At the end of the day, that's why I've decided to go Primal, so it looks like everything is starting to "click".

For now I feel like my body is definitely starting to embrace the concept that grains and legumes simply aren't necessary. The lethargy is gone and I'm starting to feel more energized.

I've used the past two days to prepare a Primal Vegetable Chili and Gyro loaf that will be readily available to me throughout the week. I think of these as my version of 'Fast Food'.

Monday's meal plan will be as follows:

Breakfast: Two farmer's market eggs basted using Kerrygold unsalted butter, vegetable hash of sauteed Brussels sprouts, onions and mushrooms and a 2 oz homemade pork breakfast sausage patty.

Lunch: Homemade Primal Vegetable Chili with a side Big Girl Salad that includes Romaine lettuce, raw spinach, cucumbers, tomatoes, roasted red peppers and avocado, topped with EVO and lemon juice

Snack: Blackberries and raw cashews

Dinner: Filet of Sole stuffed with Spinach, roasted asparagus and scallions with sauteed mushrooms

If you're following a Primal or Paleo diet I'd love to know how you're doing on your program, hear about your successes and share recipes!

Susan

Gear Review: BRD G18 Knee Brace

2012-09-28T10:21:00.001-04:00

I typically refer to my left knee as Snap-Crackle and Pop and for a few years I have been using a McDavid hinged knee brace that I purchased at Walgreens. While it has done a seemingly good job, it's a bit clunky with large side hinges and larger metal inserts that provide laterial and medial patella support. It's also fairly hefty at 11 1/4 ounces.

With that said, the McDavid is the first knee brace I've used and I didn't really have anything to compare it against.

As luck would have it, I recently had the opportunity to test drive the BRD G18 Knee Brace. Please note that this knee brace was sent to me free of charge. You can read CFBs product review disclaimer here.

The first thing I noticed out of the box was how light it was, weighing just 5 3/8 ounces according to my scale. The second thing noticed was that it looks and feels more like a compression garment than a knee brace. That was something that took some getting used to in terms of getting it on/off. What also took some getting used to was the amount of compression when wearing the brace (something that I've learned to appreciate after several runs).

According to BRDs literature the G18 knee brace is specifically recommended for:

Irritations
Feeling of instabilities
Tendonitis, osteroarthritis
Post operative and trauma

The brace itself is latex free and I found it to be very breathable. Features of this particular brace include:

3-dimensional knit offers anatomically contoured fit. This design minimizes bulk and bunching behind the knee and I found it to be fairly comfortable over the course of my runs.
Viscoelastic insert redistributes pressure away from the patella to surrounding soft tissues.
Knee activity moves silicone resulting in massage to soft tissue.
Stainless steel spiral stays offer medial and lateral support.

The photo I've provide shows an inside out view of the brace so that you can clearly see the metal flexible stays that run the length of the brace, and the doughnut shaped silicone insert.

With 3 uses under my belt, I'm pretty pleased with this knee brace. It provides good support, stays in place during runs, is breathable and lightweight.

If you have ongoing joint pain, it's always best not to self-diagnose. Speak to a doctor to determine what type of knee support they would suggest for your specific condition.

If like me, you're simply looking for something to help stabilize the patella when running, I do feel the BRD G18 Knee Brace is worth a closer look.

BRD also offers an adjustable knee brace as well as ankle and elbow braces.

Always interested in feedback from Catapult Fitness Blog Readers on what gear preferences they may have! Feel free to post here or send an email to AskTheTrainer@CatapultFitnessBlog.com letting me know what product categories you would like to see reviewed!

Susan

Primal Update

2012-09-21T09:52:00.001-04:00

It is now a week and a half since I began my 30-day Primal diet and I just picked up my blood work results.

Without further ado, here are the numbers:

Current weight: 129 lbs
Total Cholesterol: 244
HDL Cholesterol: 71
LDL Cholesterol: 158
Triglycerides: 73

Other numbers I want to share include:

C-Reactive Protein: < 0.4
Vitamin D: 19

So, truth be told my first instinct was to look at my TOTAL CHOLESTEROL number and panic! My total Cholesterol has never been above 220, so seeing that 244 number was a bit alarming.

However, if you buy in to the entire Primal lifestyle you need to accept that Cholesterol is not the enemy. Rather, it is an essential metabolic nutrient and there is little to no relevance to heart disease risk. Cholesterol is only dangerous when oxidation and inflammation occur.

How do you know if you're suffering from chronic inflammation? That's where the C-Reactive Protein (CRP) marker comes in to play.

The 'normal' reference range for CRP is < 0.5. Anything above this would indicated systemic inflammation (this may include pregnancy) and if you're above 10 mg you likely have acute inflammation.

“Normal” CRP levels are supposedly 10 mg/L. You want to stay well below 1; you don’t want “normal.” Between 10-40 mg/L (and perhaps even 1-9 mg/L, too) indicates systemic inflammation (or pregnancy), while anything above that is associated with real acute stuff. Note that exercise can elevate CRP.

With a CRP of 0.4, I feel that I'm in a pretty good spot considering that I have an inflammatory condition in Meneire's disease.

As for the rest of my numbers:

Weight: I'm down 3 lbs in 10 days

HDL Cholesterol: Ideally, whether you're a man or a woman you want to strive for an HDL-C of > 50. The higher this number, the better your cardiovascular health.

LDL Cholesterol: The reference range for LDL-C is < 130, so I have some work to do in this area. LDL-C is almost entirely controlled by diet, so how this number changes over the next several weeks will be a clear indication of how my body is responding to the Primal diet.

Triglycerides: The reference range for Triglycerides is < 150, but anyone following a Primal or Paleo diet is likely well below 100. Interestingly, I somewhat carb loaded going in to this 30-day test phase so go figure. The lower the better when it comes to Triglycerides, so this will be another interesting metric to re-visit when I have my blood work re-done.

Vitamin D: My reason for sharing this number is to help make people aware that there is an alarmingly widespread epidemic of Vitamin D deficiency. The reference range for Vitamin D is 30 - 100. With a marker of 19 I fall in the "insufficient" category (< 10 ng/mL is considered 'deficient').

As of today I'm beginning Vitamin D3 supplementation.

TO ANY OF MY READERS SUFFERING FROM A VESTIBULAR DISORDER, note that there is some indication that symptoms such as Hearing Loss, Tinnitus and Vertigo may be exacerbated by deficiencies in vitamins and minerals, such as vitamin D and calcium.

This is something that is certainly worth addressing with your physicians and I'll be curious to see how my Vitamin D levels impact my Meneire's symptoms.

I've received a few emails from folks asking me for diet specifics. Sorry that I haven't been able to post much but work and the holiday's have kept me pretty busy. I promise to start posting some daily Primal menus soon!

If anyone else has been following a Primal or Paleo diet, I'd love to hear from you to see how it is working for you!!

Susan

On Your Mark, Get Set ...

2012-09-11T09:32:00.000-04:00

... GO!

Today, 9/11/2012 is the official start of my 30-day Primal diet.

In about 30 minutes I will be having a complete blood work-up done and will post results once they are back from the lab. My starting weight is: 132 lbs.

Obviously, it is also Patriot Day, designated in memory of the 2,977 killed in the 9/11/2001 terrorist attacks. Lest we never forget their sacrifice and those of our armed forces dedicated to defending our freedom, I cannot think of a better day to begin something anew.

Susan

Going Primal

2012-09-05T20:42:00.005-04:00

Over the past year I've had many people ask me my thoughts on the Paleo diet. Long story short, I wasn't a fan.

Why?

While I feel Paleo has some very well supported principals, I have also personally found flaws in some oft he ideologies, particularly to what is deemed "bad" foods. Many of these "bad" foods (e.g., grains and legumes) have been very well studied and have proven research supported benefits.

With that said, it's difficult to argue against the recorded results Paleo enthusiasts have claimed. For example, in the July/August issue of OnFitness Magazine, in an article entitled "Eat like a caveman", Dr. Chad Woodward claims that after 30 days of eating only approved Paleo foods he saw the following success in his blood markers:

- Cholesterol dropped from 221 to 154
- LDL cholesterol went from 140 to 73 (you want your LDLs to be low)
- HDL cholesterol went from 2.1 to 8.3 (you want your HDLs to be high)
- Triglycerides dropped from 93 to 47

Pretty impressive. So much so that I made the decision to go "Primal" for a 30-day period to see what is what.

What Does Primal Even Mean?

Generally speaking, the Primal diet emphasizes natural foods with carbs coming primarily from vegetables and fruit (versus grains and legumes) and rich in quality fats and protein. This type of diet causes the metabolism to begin using mostly fat for fuel (rather than glycogen).

Primal versus Paleo

By going Primal, I'm referring to Mark Sisson's Primal Blueprint. This diet differs from Loren Cordain's Paleo diet, and I encourage you to Google both if you're interested in thoroughly dissecting the differences between the two. Two recommended resource for information on the Paleo diet can be found at The Paleo Secret and Inspired Eats. Both of these sites are run by folks who like myself started out in the Internet Marketing space and found themselves following their health-related passions.

Basically, Primal is less restrictive and something that I feel I can better incorporate in to my lifestyle. Specifically, on the Primal diet you can include full-fat, sugar free dairy products (yogurt, butter, cheese), and you basically follow the 80:20 rule by eating Primal 80% of the time and adding non-Primal foods 20% of the time.

The Plan

The Coach has decided to get a Coach.

Rather than test the Primal waters on my own, I hired a Holistic Nutrition Specialist who focuses on the Primal diet. We've been working together on compiling a 2-week menu plan to help get me started. I'll pull together a second 2-week plan and in total will be following a Primal diet for 30-days beginning 9/11/2012.

If you're wondering why I'm putting off my official start date, 9/11 was the earliest date I could get an appointment for a complete blood work-up.

My Goals

7-months post shoulder surgery I'm having a difficult time staying focused on my diet. I lost most of my muscle mass and while I'm back to working out, my vestibular disorder has been slowing me down. As such I really feel that I need to get my diet in check ASAP and I need a kick-start.

Goal 1: Lose the last 7 lbs that I gained over the past year and reduce overall body fat

Goal 2: Quantify the impact a Primal diet will have on my blood markers*

Goal 3: Reduce inflammation in my body, thus reducing my Meniere's symptoms

* To quantify Goal #2, immediately following my 30-day Primal re-boot I will have my blood re-tested

Final Thoughts, For Now

Long term, I feel the best diet is going to differ individual to individual. In reviewing diet alternatives, I feel that the Primal diet is something I can live with for a 30-day period, and potentially longer.

One thing I particularly like about this diet is that it will enable me to further lower my daily sodium intake - something that I need to do in order to control my Meniere's symptoms.

As I've discussed here before on CFB, 100% compliance to any diet is not mandatory to realize results. My goal is 80% compliance. With that said, I won't be binging on :junk" food when I veer off path. My Nutritionist and I agreed that my diet should include a few servings of healthy started per week (sprouted brown rice, Yukon gold potatoes) so as not to allow my body to enter a state of ketosis.

Purists will disagree with this decision, and that's a-ok with me.

Have thoughts, questions or comments about your own foray in to the world of Primal/Paleo eating? I'd love to hear them!

Susan

Endolymphatic Hydrops - Meneire's Update

2012-08-29T08:28:00.003-04:00

I didn't plan on posting again until I was back from vacation, but I've received so many emails recently at AskTheTrainer@CatapultFitnessBlog.com inquiring about my health, that I decided to post a brief update and publically answer some of the questions being asked.

The folks who email about this are typically those who have received a recent diagnosis of Endolymphatic Hydrops or Meneire's Disease. For most of these individuals, it may have taken years to be correctly diagnosed and at the point of diagnosis, they're often at a low-point health wise.

I was very lucky in that my diagnosis came within 2-months of the onset of symptoms and 3 years and 3 months after my initial diagnosis, I'm doing pretty well! There are flare ups (one in May and one currently), but I am able to lead a relatively normal day-to-day.

Specific answers to questions I have received recently:

- What are your symptoms? Some are the typical symptoms including ear fullness, vertigo and tinnitus. Other symptoms I have include ear pain, seasickness and BPPV.

- Do you take any medications to control your condition? Yes. I take a diuretic daily (25 mg) and started taking Acyclovir which is an anti-viral roughly 3-months after my initial diagnosis.

- Do you feel the medications help? I have no idea, but I feel pretty well most of the time so I don't see a reason to stop taking them right now. I will start a Primal diet in a couple of weeks which may further help reduce inflammation in my body. Once I have a better understanding on how this diet is impacting certain things, I may start to ween myself off some of my medications.

- Do you follow a special diet? Yes. I keep my sodium intake to ~ 1200 mg/day. When I first became ill I kept it as low as 600 mg/day and slowly increased it over time. I limit my caffeine intake as well as alcohol. While I was never a big "sweets" eater, I have found that when I do indulge in the occasional treat that sugar is a trigger for my symptoms. As such I limit that even more than I did prior.

- Are you able to shop in a supermarket? This may seem like a silly question to those of you who are not suffering from a vestibular disorder, but to someone who is, a supermarket can be your worse nightmare. My answer to this question is yes. However, when I first became ill it was extremely difficult. I'd be holding on to my sister (who was taking me food shopping) for dear life. It's extremely important to get in to a Vestibular Therapy program. I found Vestibular Therapy to be invaluable and when I have flare ups, I will go for several sessions to help get my system re-set.

- Are you able to exercise? Yes! The best thing you can do for yourself is to keep yourself moving. I cannot exert myself at the same level that I did before becoming ill, but I can absolutely get in a solid workout at the gym, and I'm even back to running short distances. Obviously, you need to listen to your body, and to your doctor. Because Endolymphatic Hydrops - Meneire's is a vestibular disorder, your balance is not going to be the same as it was pre-illness. When I first started getting back in to the gym I stuck with machine based workouts on machines where I would be in a sitting position. Machines are perfect as they were developed for rehab patients.

- Do you have any hearing loss? Not yet. I have my hearing checked 2 - 3 times per year and I'm due for a check-up in September. Keep in mind that not everyone with this condition suffers from hearing loss. My diagnosis right now is actually Atypical Endolymphatic Hydrops because I do not suffer from this symptom.

- Am I ever going to get better? I have most definitely gotten better since my initial diagnosis. For me it was giving my vestibular system time to 'recover' from my initial attack and being pro-active in my recovery. What I mean by this is that I was diligent with both my diet and Vestibular rehab when I first became ill, and remain so to this day.

When I feel symptoms coming on I'll do vestibular rehab exercises at home, and make appointments with my therapist as necessary.

The condition can vary greatly person to person, but the protocol for recovery is the same.

I'm a firm believer that Meneire's is an inflammation based disease, and look for ways to reduce inflammation in my body. This includes ongoing diet modifications, exercise, massage, and I'm trying my hand at meditation.

I hope some of this information helps and leaves those of you finding your way to this posting with a positive outlook. Very few people make it through life without some type of struggle. It's how we handle these struggles that ultimately defines us.

Susan

And The Winners Are ...

2012-08-27T10:26:00.004-04:00

I'm THRILLED to announce that the winners of the Turbulence Training End of Summer Give-A-Way are:

- Nick Mueller, who selected the Super 6 workout
- Ellen, who selected the Buff Guys & Hot Gals workout
- Caron, who selected the Buff Guys & Hot Gals workout

Each of these workouts is valued at $29.95 and they'll be in your inbox before you know it!

I'm heading out of town on Friday and would love to get each of you your workout prior to that time. Please email me at AskTheTrainer@CatapultFitnessBlog.com with your email address today, tomorrow or Wednesday so I can get these to you this week.

Now, I have to say that while I truly am happy for the 3 CFB winners, the lack of participation in this Sweepstakes is a bit of a bummer. Between 8/21 - 8/26 CFB had a total of 418 Unique Visits from folks as far away as Australia, Egypt, India, South Africa and of course, throughout the United States. A lot of visitors, but not a lot of interest in these workouts.

The Turbulence Training workouts are hands down, the BEST that I've come across in terms of time efficient, results oriented programs.

I'm hoping that the 3 winners of the most recent contest will chime in on their results once they completed a 1 month cycle of their respective programs!

Wishing everyone a very happy remainder of the summer.

Susan

End Of Summer Give-A-Way

2012-08-21T09:44:00.007-04:00

Hard to believe that another summer is coming to an end. I always like to look at September as a time of new beginnings and as such, a great time to shake things up.

What better way to do that than with a little Turbulence? The Turbulence I'm referring to is Turbulence Training.

Being that I'm heading out of town the end of next week for a little R&R, I'll be selecting the winners of this sweepstakes on Monday, 8/27.

3 Winners will have their choice between 1 of the following Turbulence Training Programs (click on the links to learn more about these workouts):

1) Turbulence Training Bodyweight Circuit 5
2) Turbulence Training Backyard Buff Body
3) Turbulence Training Buff Guys and Hot Girls
4) Turbulence Training Super 6
5) Turbulence Training Fat Loss Switch

Each of these Turbulence Training programs is valued at $29.95, but I will send One (1) of them to you FREE if you're one of the Three (3) randomly selected winners.

This contest is open from Tuesday, August 21, 2012 through 11:59 pm ET, Sunday, August 26, 2012. The winners will be selected at random and the name will be announced on Monday, August 27, 2009 here on CFB.

You must be age 18+ to be eligible for this sweepstakes.

To enter, leave a comment on this posting stating which Turbulence Training workout you're interested in trying and how you're planning on shaking things up in your workout/nutrition plan post-summer.

Please note, once I announce the 3 winners I will also post instructions on next steps to ensure each winner receives the Turbulence Training workout of their choice (from the 5 options listed above). It will be mandatory for each winner to send me a valid email address.

Good luck everyone!

Oh, and I wanted to thank all of those who have come back to visit CFB and to those of you posting on the site after what has been a very long hiatus. It's hard to believe that in such a short period of time CFB is close to 100 unique visitors per day. Thanks for visiting!

Susan

The Best Cardio Intervals for Fat Loss

2012-08-19T15:30:00.008-04:00

I happened to be checking out Catapult Fitness Blog's stats the other day and found that roughly 23% of CFBs visitors over the past 2-weeks came upon this website as a result of a Google keyword search for "Intervals".

I LOVE THAT!

I'm a long time fan of interval training and a firm believer that it is an optimal way to maximize your gym time. Just search the keyword "intervals" on this blog and you'll come across a wealth of information and workouts.

Some common questions when discussing interval training include:

Is there really a best interval training system for fat loss?

Do intervals really work as well as regular cardio for fat loss?

Craig Ballantyne, a Certified Strength & Conditioning Specialist who writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines, and the individual who first introduced me to interval training is an expert on the subject. Craig is also the founder of the Turbulence Training program, featured in Men’s Fitness and Maximum Fitness magazines numerous times, in addition to being recommended by Jillian Michaels via her radio program.

Craig has been kind enough to not only give his personal input on the above two questions, but has provided a host of additional information including how you can get started with interval training today!

Read on ....

The Best Cardio Intervals for Fat Loss

By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTraining.com

1) Conservatively, intervals are at least as effective as regular aerobic training for fat loss. Personally, I believe intervals are far superior. And there is no denying that intervals allow you to get your workouts done a lot faster than slow, boring cardio workouts.

2) I have to admit, there is no best interval training program for fat loss. But that is a good thing, because there are so many ways that you can change your interval training to keep your fat loss results coming week in and week out.

By changing your training program every three to four weeks, you are using one of the key principles of Turbulence Training - variety. It is essential to change your workouts this frequently, otherwise you might suffer from a dreaded fat loss plateau.

And if that is the case for you now, I'll show you dozens of alternative interval training workouts you can use to kick-start your metabolism and fat loss.

Now what many people don't know, or perhaps just fail to recognize, is that interval training is not just for advanced fitness superstars. No way. In fact, intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat.

First you have to understand that interval training is based on relative performance. While my intervals would be much too hard for a beginner, my intervals would be a joke for Lance Armstrong.

So even for those men and women that are just dipping their toe into the fitness waters for the first time in months, years, or dare I say, decades, they too can do interval training.

If you are a beginner and you can walk at 3.3mph for 20 minutes, then your intervals will start at a walk at 3.6mph for 30 seconds to a minute. That is interval training.

It doesn't have to be high-intensity, sprint-to-the-death activity.

Instead, just increase the intensity slightly more than you can normally handle, and do so for a short time, and intersperse that with periods of easier exercise for twice the duration.

So if you did 1 minute at 3.6mph, drop down to 3.0mph for 2 minutes. Do that up to 6 times, and you've had yourself an interval session.

Now for those of you that have been doing only slow, traditional cardio, switching over to interval training 2-3 times per week is going to be the fat loss equivalent of throwing a lit, gasoline
soaked rag on a pile of dry kindling.

Here's why...research has given us a lot of evidence that intervals are superior to traditional cardio. First, a study from Laval University in 1994 compared interval training to aerobic training - straight up - over a 12 week training period. Subjects that used interval training had better results. They lost more fat. You can't argue with that.

And second, interval training causes metabolic turbulence - also known as boost in your metabolism. Due to the high-intensity nature of intervals, there is more "turbulence" applied to the muscle. That means more muscle breakdown and more adaptations in the muscle.

Now I know that sounds very technical, but all you need to understand is that when all this extra activity goes on at the muscle level, it requires a lot more energy to return your muscle back to normal (i.e. to get out of turbulence and back to a normal resting state).

And when your body uses more energy, it means, in laymen's terms, that you are burning more calories.

So it's important for men and women not too get hung up on the calorie counters in the gym. First, because the calorie count of the workout is not the only factor in determining fat loss
(intervals burn far more calories after the workout - more on that later).

And second, a report on CBS showed that the calorie counters on some machines are often significantly inaccurate.

Doesn't that boil your blood when you think back to all those times you did slow, boring cardio and patiently watched the calorie counter creep up to your goal of 250, 300, or even 400 calories? And who knows if that was even accurate?

With intervals, you can forget about the calories on the machine. Just work hard, do the intervals, then leave the gym and let your muscles continue burning calories on its own while it recovers from exercise.

So your homework between now and next week's class is to start incorporating interval training into your fat loss program. For beginners, see the outline above. Make sure to include a 5-minute specific warm-up and cool-down.

And if you truly did just peel yourself off the couch last week and you have not exercised in years, I insist that you see a doctor before you take up any exercise program. Believe me, you'll thank yourself for it.

For more advanced fitness levels, let's start with 60 second intervals.

Do a 5-minute specific warm-up, then exercise for 60 seconds at a slightly harder than normal cardio pace.

Follow that with 90 seconds of exercise at a very easy pace. (Don't exercise too hard in the recovery period - that is one of the biggest mistakes people make with interval training!). Repeat this sequence for 3 more intervals (let's just do 4 intervals for your first session).

Through trial and error, find an intensity that allows you to work to near fatigue - but not complete fatigue, there should still be some "gas" left in the tank - by the end of the 60 second interval.

And that concludes words of wisdom from my personal training mentor, Craig Ballantyne.

Oh, and if anyone is wondering, Craig's interval training these days consists of 9 MPH at a 6% incline for 1 minute, with 90 seconds off. He completes 6 cycles.

I'm having a tough time catching my breath just thinking about it!

Remember, before adding interval training to your workout, get the a-ok from your doctor!

Susan

Fish And Olive Oil Linked To Better Mood

2012-08-18T16:06:00.001-04:00

I found this article on the Vital Choice Seafood site. If you're not familiar with Vital Choice Seafood, check out the company's offerings!

I became familiar with Vital Choice several years ago after reading one of Dr. Nicholas Perricone's articles. I now get regular shipments from the company. The seafood is delicious, sustainable, and top quality. Do a little Google search and you can even find discount coupons that can be applied to your order.

But I digress ... back to the article.

As if we need another reason to add more fish in to our diet (heart healthy, low in saturated fat), research now indicates that fish may actually make us happier (and who can't stand to be a little bit happier these days?).

Fish and Olive Oil Linked To Better Mood
Study among older Greeks links fish and olive oil to being happier.
by Craig Weatherby

Two years ago, we reported the conclusions of an expert panel of the American Psychiatric Association, which concluded that omega-3s from fish are capable of reducing depression risks.

Now, Greek researchers have reported the results of two population studies ... one that links fish to better mood, and one that does the same for olive oil.

Fish may fuel better mood

The first study involved people living in various Greek islands and in Cyprus (Bountziouka V et al. 2009).

They recruited 1,190 men and women aged over 65, and gathered data on the participants' diets, lifestyles and personal characteristics.

The Greek team then administered a psychological test designed to detect depression, called the validated Geriatric Depression Scale (GDS).

People who had the healthiest GDS scores were more educated and physically active, but they also reported higher fish consumption that their sadder peers.

Importantly, the study detected a "dose-response" effect that strengthens the association between eating more fish and being less prone to depression.

After adjusting for various factors associated with depression, their analysis showed that each extra portion of fish a participant reported eating per week further lowered their chances of having a GDS score above the "clinical threshold" that indicates depression.

As the Greek team concluded, "These findings may assist public health policy makers in better preventing emotional disorders among the elderly by promoting healthier eating habits." (Bountziouka V et al. 2009).

Olive Oil may help mood ... other vegetable oils may harm it

Several studies have linked the standard American diet's imbalance between omega-6 (too many) and omega-3 fats (too few) to increased risk of depression.

Now a study from the Athens area of Greece suggests that diets high in olive oil may boost mood, while diets high in omega-6-rich vegetable oils may promote depression (Kyrozis A et al. 2009).

Researchers from the University of Athens Medical School recruited 610 healthy men and women aged 60 years or older and gathered data on the participants' diets, lifestyles, and personal characteristics.

Six to 13 years later, their mood was evaluated using the same GDS test used in the fish study.

Their analysis showed that people who consumed more olive oil had healthier GDS scores, while people who consumed lots of cheap "seed oils" - that is corn, soy, safflower, sunflower, and cottonseed oils - had worse scores.

To be precise, the link was between monosaturated fats and mood. And olive oil - specifically extra virgin grade oil - was by far the main source of monosaturated fats in the diets of the participants who had the highest intakes.

As they wrote, "We conclude that ... lower intake of [omega-6-rich] seed oils and higher intake of olive oil ... predict a healthier affective [mood] state." (Kyrozis A et al. 2009)

We take their results as positive affirmation that extra virgin olive oil helps make people feel good!

Keeping my fingers crossed that the fish monger has fresh mackerel at tomorrow's Farmers Market!

Susan

Gear Review: The Faas 400 and Faas 250 Update

2012-08-05T13:38:00.005-04:00

That pretty looking blue soled shoe to the left is the Faas 400 PUMA recently sent me to review on Catapult Fitness Blog.

I GREATLY appreciate the folks at PUMA allowing me to be a test reviewer, as they're well aware that I speak my mind (I was not a fan of the first shoe I reviewed for PUMA).

Before I start my Faas 400 review, I wanted to take a step back and update you all on the Faas 250 (shown on the right hand side of the photo).

As CFB readers know, back in May I started running in my first minimalist shoe, the Faas 250. From the moment I put on the Faas 250 I loved the fit. Running in the shoe, which has a heel -to-toe-drop of 6 mm definitely took some getting used to however, and my calves and feet were screaming at me for quite some time.

In retrospect, going from a 12 mm drop differential (my trusty Mizuno Wave Riders) to a 6 mm shoe was not something I was necessarily prepared for. Live and learn.

Now, two months later, I can honestly say that my Wave Riders rarely come out of the closet. I'm loving the Faas 250. However, I should point out that in all fairness, I am not a long distance runner. I typically run intervals and all my 'distance' runs are under 5 miles. A marathoner, I'm not.

I believe this is why I'm enjoying the Faas 250 so much. It's a fast, super light shoe. If someone feels they can run a marathon (or half marathon) in them, more power to you but I really do feel they're built for speed.

If it could even be considered a negative comment, the one issue I have with the shoe is that it does limit most of my runs to 3 miles. I shattered my left foot (shattered, as in 12 pieces) 7 years ago and while I've healed exceptionally well, sometimes my foot complains a bit. It's at these times that I can use a little extra cushioning and hence my desire to test drive the Faas 400.

The Faas 400

With a heel-to-toe differential of 10mm, the Faas 400 has the look of a more traditional running shoe, but still borderlines on minimalist in terms of its flexibility, weight and cushioning.

My size US 7.5 weigh in at 7 oz (compared with my Wave Riders which come in at 9 1/8 oz).

Compared to the Faas 250, the heel has a snugger fit while the toe box is very wide. So much so that even with the socklike upper I felt like I needed to run in a pair of socks (I go sock-less in the Faas 250).

I'm not sure that these are the shoes for someone looking to run 10+ miles, but the heel cushioning in the Faas 400 is probably double what it is in the 250. Yet, I still find these to be a fast shoe.

If I have one issue with the Faas 400 it is that the heel is a bit squishy. If I test drove the 400 before the 250 I'm not certain this would be an issue at all. However, after 2+ months running exclusively in the 250, I've gotten use to having that connection with the ground.

Then again, I have an industry trade show coming up in a week, and I'm guessing I will be much more appreciative of that cushioning post show.

If you're looking for a light weight, neutral trainer for short to mid-distances, I really do believe that the Faas 400 is worth your consideration.

If anyone else is running in the Faas 400 or 250, would love to hear your input!

Susan

Best Weightlifiting Exercises For Losing Overall Body Fat

2012-08-01T10:29:00.004-04:00

I was perusing the current issue of On Fitness Magazine and came across an article with this title.

Well, it wasn't really an article per se. Rather it was a simple list of what the Magazine deemed to be the "Best Weightlifting Exercises For Losing Overall Body Fat."

They are ...

Legs: Squat, Leg Press (machine), Walking Lunge (while holding weights)
Back: Deadlift, Pull-Down, Seated Row (machine), Barbell or Dumbbell Row, Chin-up/Pull-up
Chest: Bench Press, Dumbbell Press, Shoulder Press (machine)
Miscellaneous: Seated and Parallel Dip, Kettle bell Swing, Clean & Press (barbell or dumbbell)

Overall, I agree and thought this a good opportunity to address the WHY factor. Specifically, WHY are these the best exercises for losing body fat?

To start you need to look at the different between COMPOUND exercises and ISOLATION exercises.

All of the exercises listed above are compound movements. A compound exercise engages several muscle groups to move two of more joints through a range of motion.

For example, the squat not only works your quads, hamstrings, calves and glutes, but also your core and lower back.

Another way to view these types of exercises is that they simulate movements that we make every day. For example, picking up a child is a compound movement that engages muscles in the legs, back and arms.

The opposite of a compound exercise is an isolation exercise. Isolation exercises target just one muscle group and one joint at a time. An example of an isolation movement would be a bicep curl.

Many beginners to weight lifting will gravitate towards isolation exercises (a) because the don't know any better and (b) because they're simpler movements in general. This isn't to say that isolation exercises aren't useful. They're great for both rehab and for adding definition.

However, if your goal is fat loss, it stands to reason that the more muscles you engage in a movement, and the more weight you are moving, the more fat you're going to burn.

The Turbulence Training exercises (which remain my preference for quick, effective workouts) consist of compound exercises that are structured in to supersets which add to the workout intensity.

You can download a Free 10-Minute Turbulence Training workout by clicking HERE. It's just a sampling (not even Craig Ballantyne can make the fat melt away in just 10 minutes! TT workouts typically take me 25 minutes, plus an extra 20 minutes if I'm working in intervals).

If you're looking to burn fat and not spend your life in the gym, compound supersets are the way to go in this gals opinion.

Susan

Functional Training A'La Ryan Lochte

2012-07-28T21:08:00.007-04:00

Just finishing up an article on the benefits of Compound exercises for fat loss, while I sit here
and wait for the Michael Phelps - Ryan Lochte showdown in the 400 IM.

As a teaser for that upcoming Catapult Fitness Blog (CFB) posting, check out this video of
Ryan Lochte working out. Functional, compound exercises at their best!

Susan

The Deception Of Food

2012-07-07T10:24:00.000-04:00

It starts innocently enough. All of a sudden it's mid-day, your stomach starts growling and you're thinking about something you can grab quickly that will tie you over until dinner. Or, let's not forget about that little mid-night snack you crave before bed time.

As a cheese-a-holic, my mind immediately turns to that package of PepperJack cheese I keep in my refrigerator. Note to self: I really need to get rid of that darn cheese.

Those thin slices of cheese are awfully deceiving. Devoured in an instant they can blow a solid eating day to smithereens.

And thus is the story of how I gained 5 pounds post shoulder surgery. Now 5 pounds may seem fairly insignificant to some of you reading this, but it's a large fluctuation for me. I went in to shoulder surgery a little heavier than my ideal weight of 124, and ended up recently as high as 132 lbs.

While I expected muscle loss due to my physical limitations, I was fairly careful about what I was eating. That is, except for the few slices of cheese that managed to creep in to my daily diet.

Two weeks ago I decided to crack the whip and turn back to food journaling. It has turned out to be my saving grace. I cannot reiterate enough just how imperative food journaling is to maintaining/losing weight. If you don't know why your body is reacting the way it is, chances are you'll be able to figure it out if you keep a strict journal.

For me, it became clear very fast that cheese was wreaking havoc on my diet. Take a look at how a few "harmless" pieces of cheese can impact a days nutrition intake:

The "No Cheese" summary represents what I actually consumed this past Thursday. Every time I craved a piece of cheese I logged it in to my food journal, saw what it would do to my day, and was able to make the decision to just say NO.

Now, in looking at this chart I could have clearly made the decision to also just treat myself to one piece of cheese. However, being that I'm highly focused on losing those last few pounds I decided to not tempt fate (one piece can lead to another, and then another). Three weeks from now, I will most likely be in a position whereas I can start working a serving of cheese per day back in to my diet.

My trigger food is cheese. For you it may be chocolate, chips or cake. ALL of these foods have a place in our diet. All you need to do is empower yourself with information to know when and how to work them in to your weekly food intake.

Remember, that handful a day of M&Ms is going to add up whether or not you account for it. Keep yourself informed and empower yourself to make the best decisions to meet your weight loss goals.

Susan

Top-Five Training Tips for Every Body Part

2012-07-05T10:15:00.004-04:00

A little something to kick-start your post Fourth of July workout routine, courtesy of Muscle & Fitness Hers (although these tips will work for the fellows as well!).

Top-Five Training Tips for Every Body Part

Yesterday was a day of celebration. Today, it's back to work!

Susan

Independence Day 2012

2012-07-04T11:07:00.003-04:00

While some holidays such as Memorial Day, Passover and Palm Sunday are really a time for reflection, July 4th is truly a day of celebration.

Independence Day is typically celebrated with picnics, barbecues and concerts and hopefully that's how many of you reading this will be spending the day.

You may be expecting me to say something at this point such as, "stay away from the hot dogs and burgers" or "don't indulge in to much beer", but nah. Enjoy yourselves. One, two or even 10 days a year of pure, unadulterated food indulgence isn't going to make a difference at the end of the day.

Just keep in mind that tomorrow is July 5th. For most of us your typical Thursday workday. And on that note I will share with you this chart that is being posted all over the blogoshpere and FB today:

So while today may be the day you enjoy that Brat and Beer, tomorrow may be a great day to enjoy a yummy vegetable stir-fry.

Happy 4th to everyone celebrating!

Susan

Thanks Stranger

2012-06-15T14:40:00.007-04:00

Today was one of those New York City summer days where you think to yourself, can the weather get any better than this? Bright blue, sunny sky and very low humidity. It's really spectacular outside.

So much so that in-between client calls this morning I decided to take a walk over to the local playground, plop myself on a bench and enjoy a cup of coffee while reading a magazine. Working from home has its benefits.

The picture I've posted along with this blog posting was my view. At this point this blog posting can go in alot of different directions, but this is a health and fitness blog, so I'm going to stay on point!

I watched this guy for ~ 30 minutes, going through the paces of what was an AWESOME TRX workout. It definitely inspired me to hit the gym myself today, and got me thinking about the out-of-the-box routines I can develop to take advantage of these beautiful summer days.

My shoulder isn't quite ready for the TRX, but clearly there are a multitude of things that I can do.

And that really is the point of today's blog posting. There's always something that you can be doing to improve the way you look and feel. You just need to pick yourself up and do it!

Susan

Gear Review: Puma Faas 250 Trail Running Shoe

2012-05-28T17:50:00.000-04:00

As promised, I finally put shoe to pavement (well, more like hard-packed dirt) this weekend. Before I get in to my review of the Puma Faas 250 Trail Shoe, let me start by saying that I have several friends (and one physical therapist) who are big fans of the minimalist running movement.

And, for good reason. There's a lot of good science supporting it, and no real rebuttal to Christopher McDougall's book "Born to Run" by any of the major shoe manufacturer's.

I'm not certain I'm ready to try running barefoot in Vibram Fivefingers any time soon, but I'm certainly open minded enough to try a minimalist shoe.

By definition, a minimalist shoe is a cross between a barefoot shoe (think Vibram) and traditional running shoes. Minimalist shoes are extremely lightweight, offer little to no arch support, and a minimal heel height of 4mm-8mm—to encourage a natural running motion and a midfoot strike, yet they offer some cushioning and flex.

The Faas 250 Trail Shoe has a low profile, a heel-to-toe differential that matches that of a typical minimalist shoe and is very light weight. The shoe tipped my scale at a mere 7 5/8 oz (US Women's 7 1/2).

The toe-box of a minimalist shoe is generally roomy to allow toes to splay inside the shoes, enhancing grip and balance. This is particularly appealing to me as I have a rather wide forefoot. Sure enough, I found the Faas 250 toe box to be plenty roomy.

I should note that I also have a narrow heel that can make my foot very hard to fit. The Faas 250 has a slightly smaller heel cup, which fit my foot perfectly.

Have I mentioned how comfy these shoes were right out of the box!? They seriously fit my foot like a glove.

The heel to toe differential didn't seem to change my natural running gait and being that this was my first run in quite some time, I was pleasantly surprised to find no blisters.

Another pleasant surprise was how cool my feet stayed in these shoes. It was a toasty weekend here in the North East and the mesh upper proved extremely breathable

So, after my first run in a minimalist shoe, have I become a convert? Moving from a running shoe with a heel-toe drop of 12mm - 15mm to one with a heel-toe drop of 4mm - 8mm has definitely shaken up my calf muscles and feet. I've read (and heard from those I know) that it can take an extended period of time (6 months to 2 years) to acclimate to minimalist shoes and I'm willing to work through the transition.

As for my Faas 250's, even the color scheme is starting to grow on me!

If you've made the switch to a minimalist running shoe, I'd love to hear from you! How long did the transition take? What is your running shoe of choice?

Looking forward to your feedback.

Susan

Here's To Another Happy, Fit Summer!

2012-05-25T09:42:00.000-04:00

For the past two years, to celebrate the unofficial kick-off to summer I provided Catapult Fitness Blog readers with a 4-week workout program to ensure everyone would be on their way to being ripped by July 4th!

With the holiday weekend once again upon us, I thought it appropriate to re-post that workout.

Link To Free 4-Week Bodyweight Turbulence Training Workout

After clicking on the above link, make certain to download the file as a .PDF so you have easy access to it via your own computer!

I also wanted to provide CFB readers with two additional workouts - one for beginners and one for those of you who are more advanced Turbulence Training followers:

If you are a beginner, try this:

1) Bodyweight Squat - 30 seconds
2) Kneeling Pushups - 30 seconds
3) Stability Ball Leg Curl - 30 seconds
4) Side Plank - 15 seconds per side

Rest 30 seconds and repeat 1 more time for a 5 minute total body strength circuit.

Craig Ballantyne's 7-Exercise Sweat Circuit (Advanced):

1) Kettlebell Swings - 30 seconds
2) Pushups - 30 seconds
3) Kettlebell Snatches - 30 seconds per side
4) Jumps - 30 seconds
5) Mountain Climbers - 30 seconds (alternating sides)
6) Run at 8/10 intensity - 60 seconds
7) Plank - 60 seconds

Enjoy the long weekend!

Susan

Gear Review Teaser

2012-05-23T22:05:00.004-04:00

I'm a lucky gal. My friends over at Puma sent me their new trail running shoe, the Faas 250, to test drive. I'm very thankful to Puma, especially since they let me post at will (as CFB fans know, sometimes I'm not in love with the products I'm sent to review).

I've had these shoes for a while now, but my shoulder rehab and then vestibular issues kept me from giving them a test drive. That is until this upcoming holiday weekend! I plan on taking these puppies out for a test drive. My physical fitness level at this point is sub-zero, so I won't be able to put much mileage on them .... but I simply can't wait any longer!

My initial impression out of the box: I'm not digging the color scheme.

My initial impression once I put the shoe on: Damn, I cannot believe how comfortable these are!
Yeah, I couldn't keep myself from knocking around in them the past few weeks.

Okay then. Stay tuned for a full review next week!

Susan

Can Lifting Lighter Produce Greater Results?

2012-05-13T16:45:00.003-04:00

I've always believe in the saying, Go Big, or Go Home. New research published in the Journal of Physiology may have me re-thinking that mantra.

Certainly, how much weight you can lift, and how many time you can lift it will impact your muscle tone. However, there is an important variable called Time Under Tension (TUT)that leads to even greater muscular protein synthesis.

For this study, 8 men performed three sets of unilateral knee extension exercise at 30% of one-repetition maximum strength involving concentric and eccentric actions that were 6 seconds (6 seconds up and 6 seconds down) in duration to failure, or a work-matched bout that consisted of concentric and eccentric actions that were 1 second (1 second up and 1 second down) in duration. Participants ingested 20 g of whey protein immediately after exercise and again at 24 hour post recovery.

The study found that longer muscle time under tension increased the acute response of mitochondrial and sarcoplasmic protein synthesis and also resulted in a significant, but delayed stimulation of myofibrillar protein synthesis (24-30 hour after resistance exercise).

What this basically means is that the greater increases in protein synthesis were seen in SLOW lifting movements (increased time under tension) as compared to the same exercise performed with a rapid movement.

The take-away: Lighter weights can yield great results if you require your muscles to hold them for a longer period of time.

Susan

Foods That Heal Your Aches And Pains

2012-04-25T08:00:00.000-04:00

My recovery has really gotten me to focus more than ever on my eating habits

1) Because I'm not exercising and want to do my best to maintain my weight and,
2) Due to the fact that I am a firm believer that food goes a long way towards hearing the body.

We all have read articles on how nutrition can help reverse inflammatory diseases (heart disease, Alzheimer's, cancer, arthritis, et al) but truth is, what we eat can speed our recovery when it comes to injuries such as stress fractures, sprains, tendinitis and even muscle soreness.

If you find yourself with an injury, below are some tasty remedies to help speed your recovery, including some terrific recipe ideas from Roni over at Green Lite Bites!

Injury: Stress Fracture

Foods That Heal: Low-fat milk, spinach, yogurt, collard greens, basil, kale, shrimp, sardines

The Science: The combination of calcium, vitamin D, and vitamin K speeds up bone formation to help repair fracture.

Check out Roni's recipe for Spinach Ricotta Roll's

Injury: Sprain

Foods That Heal: Bell peppers, broccoli, strawberries, Brussels sprouts, kale, spinach, oranges, grapefruit, tomatoes, raspberries

The Science: Vitamin C encourages collagen formation which is crucial for rebuilding injured ligaments.

Check out Roni's recipe for Roasted Red Pepper and Spinach Salad

Injury: Tendinitis

Foods That Heal: Salmon, scallops, sardines, shrimp, cod, walnuts, flaxseeds

The Science: Polyunsaturated fats such as those found in fish and nuts help reduce inflammation

Check out Roni's recipe for Oat and Flax Crusted Tilapia

Injury: Muscle Soreness

Foods That Heal: Whole grains, lentils, cod shrimp, turkey, salmon, yogurt, eggs, peanut butter

The Science: Carbs help to restore energy and protein helps repair the damaged muscle fibers

Grab yourself a post-workout shake or peanut butter on a slice of Ezekiel bread to help ward off those aches and pains!

Susan