Dr. Crew's Functional Fitness Facts

Each month, I will present topics and helpful information on fitness, nutrition, or strength training. My goal is to provide useful and practical tips that you can incorporate into your everyday life.

March 2011:

The Mind-Body Connection

The mind-body connection is undeniable.

How you feel is directly related to how well you take care of your body.
If you are not currently exercising, check out a local fitness club. The very act of joining and spending just 30 minutes or so four times a week, investing in yourself, will lead to feeling better.
If you are exercising on a regular basis, change up your routine by doing exercises you have never done before.
Take a kick-boxing class, yoga, Pilates, weight-lifting, or begin training with a workout partner.

February 2011:

Defrag your brain with physical activity breaks. Recent studies show that bursts of aerobic exercise improve cognitive function.

Just as your muscles need time to recover after periods of exertion, your brain isn't designed to fire constantly for eight hours at a stretch. Keep your cognitive skills high by building a little physical activity in to your day.

According to two 2009 studies, aerobic exercise (anything that raises your heart rate and quickens your breathing, such as a brisk walk, bike ride or stair-climbing session) works best: In a Japanese study, adult men performed a simple cognitive task more quickly after riding a bike at a moderate pace. And in a study conducted at the University of Illinois at Urbana, researchers found that preadolescents of both sexes performed better and faster on cognitive tasks after a 20-minute session of moderate-intensity treadmill walking.

When you notice your mental acuity start to fade during the day, strap on your comfortable shoes and get moving for 15 to 20 minutes — your faster performance upon your return will make up for the time it takes.

January 2011:

Here's a resolution for brain and body — replace your desk chair with an exercise ball.
It strengthens the core and boosts concentration.

You might not associate a large, inflatable, bouncy ball with improved productivity, but using what the fitness industry calls a stability ball as a desk chair can keep your core muscles and your mind engaged. In fact, a rapidly growing number of schools across the United States have replaced their traditional chairs with stability balls, according to a recent article in the Los Angeles Times — the physical challenge of balancing on the balls helps keep otherwise easily distracted students mentally engaged.

You don't have to be a child to benefit; sitting on a balance ball requires your core muscles to engage and grow stronger, and this minor physical challenge gives your brain enough of a task that it becomes more alert.

December 2010:

People who exercise on work days are more productive, happier and suffer less stress than on non-gym days, scientists revealed today.

University of Bristol researchers found that employees who enjoyed a workout before going to work - or exercised during lunch breaks - were better equipped to handle whatever the day threw at them. It also found that people's general mood improved on days of exercise but they became less calm on non-exercise days.

The research, published in the International Journal of Workplace Health Management, is the first of its kind to prove that exer cise during work hours has mental, as well as physical benefits.

Jo Coulson, Research Associate in the University's Department of Exercise, Nutrition and Health Sciences, said: "Our statistical results were very important."
"On exercise days, people's mood significantly improved after exercising. Mood stayed about the same on days they didn't, with the exception of people's sense of calm which deteriorated."
"Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands."

The study group was made up of 200 university staff and employees working for a pensions company and an IT firm. Each employee completed a questionnaire about their mood, workload and performance on days when they exercised. The data was compared to answers from days participants opted not to exercise.

The workers, who were already in the habit of exercising, chose their own mode, frequency and intensity of workout to better reflect a real-life situation.

Most used a gym and did classes while some did weight training and team sports.

The key findings were:
Seventy two percent reported improvements in time management on exercise days compared to non-exercise days.
Seventy nine percent said mental and interpersonal performance was better on days they exercised.
Seventy four percent said they managed their workload better.

The questionnaire scores were 27 per cent higher on exercise days in categories such as dealing calmly with stress and 41 per cent higher for feeling motivated to work.
Those who exercised were also 21 percent higher for concentration on work, 25 percent for working without unscheduled breaks and 22 percent cent higher for finishing work on time.
Feedback from focus groups found that people who built exercise into their workday were re-energised, calmer and more able to solve problems.

Ms. Coulson added: "It's generally well-known now that there are many physical and mental health benefits that can be gained from regular exercise."
"If people try to fit an active break into their working day, they might also experience the added bonus of their whole day feeling much more productive."
"And that always feels good in our busy lives."
"The study also begs the question whether employers can afford not to be encouraging active breaks."
"The suggestion is that employers who are ahead of the game in offering proper on-site facilities actually get less from their employees on days that they don't exercise.

November 2010:

Help keep colds at bay this winter by getting into a fitness routine.

Feel like you catch every virus or bug that you come in contact with? According to research from the British Journal of Sports Medicine, physical fitness can curb the frequency and severity of colds. Their study showed that people who exercise five or more days a week had 50 percent fewer sick days during the cold and flu season than those who engaged in aerobic activity less than twice a week.

People who were the fittest or most active were also more likely to report less severe symptoms than those who were least active. Working out triggers a temporary boost in the immune system. Because the effect is short-lived, moderate daily exercise offers the best defense.

If the cold weather is keeping you indoors, look for a mall or indoor track where you can walk after work, rent a few workout DVDs, or sign up for an exercise class with friends.

October 2010:

It seems almost too easy to be true: New research shows drinking two glasses of water before meals can help you lose more weight.

Struggling to lose weight? Dropping a few extra pounds just got as easy as chugging two cups of water before you eat. Drinking water before every meal can help you feel full sooner, so you'll consume fewer calories.

The research, presented at the annual meeting of the American Chemical Society, showed that people who are middle-aged or older and who drank two glasses of water before every meal ate 75 to 90 fewer calories at each sit-down. For some reason, this intervention did not work in younger adults. Surprisingly, no one compensated by eating more calories between meals. Over the course of 12 weeks, those who drank water before their meals lost almost 30 percent more weight than dieters who didn't drink water before they ate. After one year, preliminary data shows that those who continued to drink water before meals not only kept those pounds off, but have even continued to lose a bit more — about 1.5 pounds on average.

September 2010:

You don't have to lift the heaviest weights to build bigger muscles.

But you do have to do enough reps to exhaust your muscles.

Many gym-goers believe they have to pump iron with heavy weights to get the biggest muscle gain. But a new study at McMaster University shows you can build just as much muscle using lighter weights, as long as you reach muscle fatigue. That means keep going until you can't lift anymore. This is especially good news for the elderly, people with arthritis and weight lifting novices.

Start with a weight that you can lift 12 to 15 times before fatiguing.

Repeat each exercise until you can no longer do another while still maintaining proper form.

August 2010:

All-Over Muscle Toning

Nearly everyone knows that cardiovascular exercise burns calories and helps keep you fit and strong, but if you're seeking muscle definition you'll need to do more than just cardio. Many people, women especially, avoid weightlifting because they're afraid they could start looking brawny or bulky. But luckily, there are ways to attain a firm, all-over toned body without looking like you're preparing to enter a bodybuilding competition.

Cardio and Diet
Make sure you fit in regular exercise to keep excess fat away – otherwise you'll never be able to see those toned muscles you've worked so hard for! And eating a well-balanced diet will help you to get all the nutrients you need so your body has all the fuel it needs to power you through your workouts, keeping you energized and strong.

Low weight, High repetitions
When it comes to weightlifting, go for a lower weight and a higher number of repetitions. Four or five sets of 15-20 reps are ideal for all-over muscle toning. Use your own body as resistance. Exercises like yoga and pilates will strengthen and tone every muscle in your body, giving you the long, lean look that comes with an all-over toned body. Exercises like squats, lunges, push-ups, pull-ups, and triceps all work your body using your body's own resistance, so you don't even need a gym!

Stretch
Stretching your body thoroughly before and after every workout will prevent injuries and lengthen your muscles, making it less likely your physique will develop into a group of knotty, bulky muscles.

July 2010:

Healthy Snacking

While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals.

But how can this make sense, since snacking theoretically adds calories? Snacking doesn't serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less. Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you're less likely to order (and finish) a large entrée.

How You Snack Can Make or Break Your Diet
There is definitely a unhealthy way and a healthy way to snack. You should avoid sugary items like candy and soda, and shouldn't be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat and calories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all make great snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feel fuller longer.

Mini Meals
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that mid-afternoon crash, you'll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.

Snacking Isn't Grazing
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn't the healthy snacking that can help you reach your weight loss goals.

To avoid grazing:
Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack time is over. Never bring the entire container with you in front of the television or computer. Enjoy your snack without distraction and you won't be tempted to reach for more.

If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversation lulls. This can often lead to an unintentional binge because you simply aren't paying attention to what you are eating. Limit yourself to a single serving.

Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead?

Practice Moderation
As with the rest of your diet, moderation is crucial when snacking. Make sure that you are adding every snack to your Nutrition Tracker, along with the larger meals you eat during the day. If you don't keep track, you might add excess calories and fat to your diet without realizing it. Don't sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don't purchase these items next time you are at the grocery store. Then you won't have to fight the temptation of ice cream or potato chips when hunger pangs hit.

June 2010:

When Do You Workout?

Does it matter what time of day you workout? Some people contend that morning workouts are the best, while others swear by working out in the evenings. Ultimately, there's no right or wrong time to work out. It all depends on you.

The best time for you to work out is when you're most likely to do it and it still be effective. If you have to drag yourself to the gym after work when you'd rather be going home, you're already not in the right frame of mind to engage in a n effective workout. However, some people get into that active mentality after a few minutes of warming up.

On the other hand, many people swear by morning workouts because they can get you energized, setting a positive tone for the rest of the day. Some people also like to get their workouts out of the way, which is why they go first thing in the morning.

The bottom line is this: workout when you have time and are fully alert (as to not cause any injuries). If that time just happens to be at 3:00 in the morning, that's fine - luckily, there are 24 hour gyms!

May 2010:

Muscle Building Tips

Are you ready to get serious about building your muscles? Here are 8 tips involving diet, exercise, and lifestyle habits that are important if you want to reach an anabolic state:

Eat five to six small meals a day. Your body needs calories for energy and effective workouts. By eating smaller meals more often, your caloric intake will be just above your caloric expenditure, putting you in an anabolic state.

Consume plenty of protein, and enough carbohydrates to fuel exercise.

Consume healthy fats, or foods high in Omega-3 fatty acids. Avocados, salmon, olive oil, walnuts, flax seeds, pecans, almonds, and pumpkin are all good examples.

Eat a good pre-workout meal consisting of slow-burning carbohydrates like whole-grain pasta or rice, and a serving of protein.

Eat a good post-workout meal to refuel your body--it should consist of fast-burning carbohydrates and protein.

Drink plenty of water--all day, every day. Sodas, coffe e, juices, and Gatorade are no substitutes for the most important nutrient of all!

Take a multi-vitamin.

Allow your mind and body plenty of rest and recovery time. Take one or two days off per week from working out.

April 2010:

Burn More Calories!
Ready to rev up your routine and burn more calories? The two main factors in doing so are your metabolism and your workouts. Here are a few tips on how to keep those both in tip-top shape.

Shake Things Up
If you're bored with your workout, your body probably is too. Try interval training. If you're running, run one minute fast for every two minutes at your regular pace. Likewise with biking or swimming. You can also add some weights or other muscle building exercises in during your cardio time.

Find More Fun Activities that Increase Health
Mountain biking, dance classes, recreational sports teams, etc.

Drink Your Water
If it helps, put four or five rubber bands around your wrist, and for each sixteen ounce bottle of water you drink during the day, take one off.

Move Around
Even fidgeting can help you to burn calories, so if you're stuck sitting, tap your feet, drum your fingers or do exercises in your chair.

Eat Food
Real food, and enough of it. Starving slows down your metabolism, so if you want to burn calories, you have to fuel your body well.

Increase Outdoor Activity
Take your exercise routine outside and you'll be amazed how much more energy you have to devote to it!

Drink Green Tea
Instead of coffee.

Eat Five Small Meals
Instead of three large ones.

March 2010:

How Healthy are You?

In our culture that is infatuated with appearance and sex appeal what is a true gauge of being in shape. Is it a clothing size? A number on a scale? Being skinny? The answer would have to be, no. There is not a shape, size, or weight that is an indicator of being fit.

So, what is a good indicator of fitness? The following are six tests you must pass to be fit. These six tests demonstrate whether one's body is functional and healthy. A functional body will allow one to maintain a high quality of life in which one can continue doing the daily tasks that happen in several planes of movement. Often times as people move decade by decade through life daily tasks become more and more difficult. And unfortunately, that often translates into people not continuing to enjoy movement or participate in many of the recreational activities often enjoyed in earlier decades.

What is your waistline?
There are many ways to measure one's body composition. One's weight can be measured, body fat percentage obtained, BMI configured, and each measurement can give one some information that may be useful. However, one's waistline seems to be the easiest and most accurate way to determine if one's body composition is healthy. So, throw out the scale, the expensive body fat percentage calipers/machine, and the complicated BMI formulas and just get out a simple loose tape measure. Measure the circumference of the waist using the belly button as one's reference point. If you are male and 40 inches plus or female and 35 inches plus you are a ticking time bomb for diabetes, cardiovascular diseases, and cancer. You will get one or more of these diseases if you don't do something about it. If you are 35 inches or less as a male and 32.5 inches or less as a female your potential for disease is significantly reduced and in most cases eliminated.Anyone can reduce their waist line and any reduction is positive and disease reducing. Don't be concerned about hip, buttocks, and thigh fat…drop the waist line. Most all people can get to the recommended numbers unless they are one hundred or more pounds over weight. It is in these extreme cases that there is a significant genetic component to be dealt with. If you are one hundred or more pounds overweight you need to see an endocrine specialist. If you are not over one hundred or more pounds overweight than you can make the necessary changes with exercise and supportive nutrition in the vast majority of cases.

What is your blood pressure?
Well... it should be 115/76. Blood pressure is the amount of force on one's arterial walls exerted by one's blood. If BP is too high it damages the lining of the arterial wall and this is the beginning of various heart diseases. What should one do? Get measured. If it is too high drop your waistline and BP will drop accordingly. How do you get BP to drop? ...exercise and get supportive nutrition.

What is your cholesterol?
Well there are two kinds to measure. HDL (healthy cholesterol) and LDL (lousy cholesterol). HDL levels should be 40 mg or higher and when above 60 mg your arteries are squeaky clean. LDL should be 100 mg or less. Cholesterol levels that are too high lead to heart attack, stroke, memory loss, impotence, wrinkled skin and more. Get it measured and if it needs to drop, drop your waistline. As one's waistline drops so will cholesterol. How do you get it to drop? ...exercise and supportive nutrition.

How many push-ups and lunges can you do?
These two simple tests will tell you if you have healthy upper and lower body muscular endurance and strength. Can you complete 2 sets of 15 push-ups and 2 sets of 20 lunges per leg? If so, you are still benefiting from your youth or you are exercising smart. If not, you are atrophying due to age, not exercising smart or not exercising at all. Take the test and if you have room for improvement simply start doing these exercises 2-4 days per week.

Can you hold the plank position for 30 seconds?
The plank is completed lying prone supported by only one's elbows and toes. This is a test of core strength…abdominals, obliques, and low back muscles. Complete the test by attempting two sets of 30 seconds. Give it a try and if you did it easy you are still benefiting from youth, or you are exercising smart. Again if you cannot perform this test you are atrophying due to age, not exercising smart, or not exercising at all. If you cannot complete the test incorporate it into life 2-4 days per week.

Can you walk, run, jog a mile in less than 12 minutes?
Take the test. This is a test of cardiovascular health. Again if you cannot pass this test simply try to get out and complete one mile every day until you can do it under 12 minutes. When you can complete a mile under 12 minutes keep up the habit and try to get a 30-minute walk per day at a pace that you could not carry a conversation. Again, try to incorporate a walk, run, jog of at least 12 minutes 2 – 4 days per week.

There are no secrets to disease prevention.
It is simple, move your body and get supportive nutrition.

February 2010:

Questions arise as to cardio training and its benefits to fat loss and circulatory functioning. I think the best advice is to go and purchase a heartrate monitor and see what your heartrate is during your cardio session. Basically, the equation used is 220-your age. This is the optimum heartrate at 100 percent of max. To achieve optimum benefit from cardio sessions one needs to aim to hit between 70-85% of this 220-age number. For example, if one is my age, 50 , the max. heartrate is 220-50=170 beats per minute. To achieve 70-85% during a cardio session, I would have to make sure my pulse remains between 119 and 145 beats per minute. This is called the training range. One needs to remain in this training range for at least 40 mins/3 sessions per week. This will e nsure the best possible benefits from one's cardio workout. If one cannot attain this range one should work at a level that feels comfortable and work up to this range. The rule of thumb is to perform cardio exercises at a rate that one has some minor difficulty carrying on a conversation with another while performing cardio.

A heartrate monitor can keep you working at this level. The more sophisticated models can be set to alert you if you drop below the training range or go beyond the training range. They can also inform you of how many minutes you remained in the training range.

In my professional opinion, they are a great investment.

January 2010:

Cooking well-balanced meals on a regular basis can be a challenge, especially when it’s easy to fall into a rut of the same old recipes or give in to tempting flavors that don't do your waistline any favors. But there are simple steps you can take to make sure you're making the healthiest meals possible.

The basic ingredients that we all cook with are essentially healthy. A piece of chicken and some vegetables sounds like the perfect meal for a health-conscious person, but the cooking process often increases the fat content through the use of flavor-enhancing oils and butters. To retain the healthy benefits, it’s best to use lean cooking methods that don't rely on added fat for flavor or moisture.

Try these tips to make all of your meals healthier.

  1. Begin with produce
    Before you even start to cook, follow the golden rule of healthy eating and always kick off the meal with fresh fruit and vegetables. Canned, packaged, and processed foods don't offer the same nutritional value as fresh foods, and often contain extra sugar and salt to help preserve them. Keep it fresh and enjoy the natural, flavorful goodness.
  2. Say "no" to deep-frying
    Submerging food in boiling grease is definitely not a healthy method of cooking. Your best options are to grill or bake, as little or no added oil or butter is required. Grilling on a barbecue also gives your food a delicious, char-grilled flavor that you just can’t get another way.
  3. Rack and roast
    When you roast meat, place it on a rack so the fat and juices drip down on to the tray and away from your plate. Also, cook your vegetables on a separate tray so they are away from the fat and juices of the meat.
  4. Baste with stock, not fats
    When you roast a lamb or chicken, use meat or vegetable stock to retain moisture instead of butter, oil or drippings. Stock adds plenty of flavor and helps to keep your meats moist.
  5. Switch to "non-stick" pans
    If you just can’t part with fried fare, cut back on butter and oil by using a non-stick pan. You can fry eggs, make pancakes and cook virtually anything without having to add extra fat to get tasty results.
  6. Give veggies the steam treatment
    Steaming vegetables over boiling water is one of the best preparation methods, as very few nutrients are lost in the cooking process and no added fat is needed.
  7. "Wok and roll"
    When you don't feel like steamed or boiled veggies, use a wok and stir-fry them instead. This method keeps vegetables crisp and brings out their flavor. Use a small amount of canola or vegetable oil and toss chopped veggies around in a wok for a couple of minutes until done.
  8. Cook "naked" meats
    Removing the skin from meats and poultry can reduce the fat and calories by up to 50 percent.
  9. Use cooking spray
    Light cooking sprays let you use half the amount of oil you would normally use from a bottle. A spray of olive oil can also be used in place of butter to grease a pan.
  10. Make the most of herbs and spices
    Many sauces are high in sugar or fat and really aren't necessary if the food is full of flavor. There are hundreds of herbs and spices you can add to your meals instead of relying on a sauce.
Eating healthfully doesn’t have to be hard – nor tasteless. With the above tips you can prepare foods that are healthy and delicious.

December 2009:

Indulgence in a high-fat diet can not only lead to overweight because of excessive calorie intake, but also can affect the balance of circadian rhythms – everyone's 24-hour biological clock, Hebrew University of Jerusalem researchers have shown.

The biological clock regulates the expression and/or activity of enzymes and hormones involved in metabolism, and disturbance of the clock can lead to such phenomena as hormone imbalance, obesity, psychological and sleep disorders and cancer.While light is the strongest factor affecting the circadian clock, Dr. Oren Froy and his colleagues of the Institute of Biochemistry, Food Science and Nutrition at the Hebrew University's Robert H. Smith Faculty of Agriculture, Food and Environment in Rehovot, have demonstrated in their experiments with laboratory mice that there is a cause-and-effect relation between diet and biological clock imbalance.

To examine this thesis, Froy and his colleagues, Ph.D. student Maayan Barnea and Zecharia Madar, the Karl Bach Professor of Agricultural Biochemistry, tested whether the clock controls the adiponectin signaling pathway in the liver and, if so, how fasting and a high-fat diet affect this control.

Adiponectin is secreted from differentiated adipocytes (fat tissue) and is involved in glucose and lipid metabolism. It increases fatty acid oxidation and promotes insulin sensitivity, two highly important factors in maintaining proper metabolism. The researchers fed mice either a low-fat or a high-fat diet, followed by a fasting day, then measured components of the adiponectin metabolic pathway at various levels of activity. In mice on the low-fat diet, the adiponectin signaling pathway components exhibited normal circadian rhythmicity. Fasting resulted in a phase advance. The high-fat diet resulted in a phase delay. Fasting raised and the high-fat diet reduced adenosine monophosphate-activated protein kinase (AMPK) levels. This protein is involved in fatty acid metabolism, which could be disrupted by the lower levels.

In an article soon to be published by the journal Endocrinology, the researchers suggest that this high-fat diet could contribute to obesity, not only through its high caloric content, but also by disrupting the phases and daily rhythm of clock genes.

They contend also that high fat-induced changes in the clock and the adiponectin signaling pathway may help explain the disruption of other clock-controlled systems associated with metabolic disorders, such as blood pressure levels and the sleep/wake cycle.

Wishing you all a Happy and Healthy Holiday Season!!

November 2009:

Playing to Win: Injury Prevention Is the Key
Whether you're an All-Pro running back or a weekend warrior, the goal is the same. You undoubtedly want to lower your chances of incurring an injury while participating in your favorite sport. Fortunately, there are some general rules for injury prevention that apply to all sports, which is important because sports scientists suggest injury rates could be reduced by 25 percent if athletes took appropriate preventative action.

The #1 Rule: Don't Overdo It
Studies have shown that your best direct injury predictor may be the amount of training you completed last month. Fatigued muscles do a poor job of protecting their associated connective tissues, increasing the risk of damage to bone, cartilage, tendons and ligaments. The point isn't to avoid exercise, but rather to appreciate that overdoing it can lead to injury, and that when your muscles are fatigued, they need rest. It's about knowing what your body can handle at any particular point in time.
If You Can Predict an Injury, You May Avoid an Injury

If you have been injured before, you are much more likely to get hurt again than an athlete who has been injury free. After recovery, if you re-establish your desired training load without modification to your biomechanics, your knees are likely to be injured again. The s econd predictor of injury is probably the number of consecutive days of training you carry out each week. Scientific studies strongly suggest that reducing the number of consecutive days of training can lower the risk of injury. Recovery time reduces injury rates by giving muscles and connective tissues an opportunity to restore and repair themselves between workouts.

Other Injury Prevention Tips

I am available for sessions and consultation at The Mind-Body Fitness Studio. Appointments can be arranged by contacting me directly at (631) 880-2531.

October 2009:

Don't Fill Up on Empty Calories
The term "empty calories" refers to a group of foods that provide little to no nutritional value, yet still have calories in them - typically a lot of calories! That makes the term a bit deceiving, because the calories in these types of foods are actually anything but "empty." A typical selection of empty-calorie foods includes cakes, pies, beer, soft drinks, candy and French fries.

Here are a few simple strategies for eliminating empty calories from your diet:

Go slow
Your primary strategy should involve slowly switching from consuming empty calories to eating more nutrient-dense foods. Make one change a week and try to maintain it. Be smart when it comes to the food you eat. Gradually eliminate all foods made with high levels of sugar and white flour. Deep-fried foods, processed foods, and foods high in saturated and trans fats should also be gradually eliminated from your diet. It's OK to have an occasional treat from these food types, but they should be a rare exception.

Your best friends are fruits and vegetables
Start by eating something familiar such as cucumbers, peppers or tomatoes. Enjoy oranges, bananas, grapes, watermelons and apples. Vegetables such as celery and carrot sticks make good substitutes for chips. Fruits can easily satisfy a sweet tooth. When you get accustomed to eating familiar types of both, you can get more adventurous with many other types.

Replace soft drinks with water
Instead of getting a soft drink (a classic example of empty calories) every time you are thirsty, drink water. If you are really addicted to these types of drinks - and many people are - try to at least alternate between soft drinks and water, particularly while transitioning from empty calories to better ones. Read all food labels very carefully. There are plenty of deceptive products out there; fruit juices are a good example. You think because it has a word like "fruit" that it has to be good for you. Not necessarily so. Almost all commercially prepared fruit juices contain high-fructose corn syrup, which from a nutritional point of view is the same as sugar. It also means that they are nutritionally dead (unless the manufacturer happens to add a few vitamins).

Breakfast calories are the most important
Research suggests that eating breakfast, particularly if it contains some protein, can hold off hunger for hours. Your body converts the amino acids from protein into blood sugar that act as tiny time-release energy capsules, which can keep you from overeating for the remainder of the day. Remember that deficiencies in nutrients do not occur because we don't get enough to eat. The real culprit is the poor nutritional quality of what we eat, foods overloaded with calories and deficient in nutrition; in short - too many empty calories and not enough nutrition.

September 2009:

We now know that eating 4 - 6 smaller meals more frequently (about 2.5 - 3 hours apart) is better than 3 large meals, and why eating fewer calories at night is ideal.

Eating a large meal increases the opportunity for fat cells to extract fat from the blood, and, therefore, grow bigger. Fat cells can actually adapt to a pattern of large, infrequent meals by becoming more efficient at storing fat. In addition, a 2 - 3 meal-a-day pattern causes the body to face long stretches without food. By the time lunch or dinner rolls around, you're so famished you're more likely to make unwise food choices and overeat.

Eating smaller meals more frequently throughout the days, on the other hand, not only prevents you from gorging on unwise food choices, it helps you feel energized and satisfied (and keeps your metabolism "revved" up) throughout the day.

In addition to eating smaller meals more frequently, try to plan so that you don't eat your largest meal late at night. The body's metabolic rate has a natural cycle of highs and lows, peaking late in the day and dropping to its lowest level during sleep. So, it makes sense to avoid putting a large meal into your system 2 to 3 hours before bedtime, when your metabolic rate is beginning to slow down. If you do feel hungry after this time, you don't need to go to bed hungry, just eat something especially low in calories and in a smaller portions. Protein and fibrous carbs (vegetables) are the very best types of food to eat at night because they're so low in calories and have almost no adverse affect on blood sugar levels.

It's important to note, just because you eat at night, it doesn't necessarily mean you'll gain fat. If you're still in a caloric deficit, whether you eat at night or not, you'll still likely lose fat. But eating less at night is an easy way to keep calories under control, especially since these extra calories aren't needed at night before you go to bed because you'll be inactive while you're sleeping.

Make sense? Okay, so key points to remember. Eat small, frequent meals (4 - 6 meals/day) about 2.5 - 3 hours apart, and try to eat fewer calories later in the day (which can easily be accomplished by focusing on protein and/or veggies).

I am available for nutritional consultations as well as fitness and strength training sessions at The Mind-Body Fitness Studio located at 1050 Hallock Avenue, Suite 3, Port Jefferson Station, NY. 631-880-2531.

August 2009:

Movement Is Life

The inherent connection between movement and life is understandable if you reflect for a moment on what happens when you engage in healthy behaviors, such as consistent physical activity and nutritious eating compared to the alternative: staying sedentary and eating not-so-healthy foods.

Ample research suggests regular exercise improves circulation, enhances flexibility, and gives you a greater ability to accomplish physical tasks without risking injury; all benefits involving movement. Your blood moves throughout the body, providing vital nourishment to tissues and organs; your joints and muscles move more easily, rather than being stiff and immobile; and you move quicker and with less effort.

It's the same way with diet, believe it or not. Eating foods high in nutrients means they can be absorbed well by the body and delivered (moved) to cells. Eating high-fiber foods ensures timely digestion and elimination of wastes (whereas overconsumption of animal fats and low-fiber foods leads to colonic inactivity and constipation). Foods that are high in saturated fat also can contribute to plaque buildup in the arteries, reducing the ability of blood to move through the body and potentially causing a catastrophic blockage - lack of movement leading to a heart attack or stroke. Again, movement is life.

The best news of all is that it really doesn't take much to get moving and stay moving. The U.S. Department of Health and Human Services' Physical Activity Guidelines for Americans suggests adults participate in at least 150 minutes of moderate-intensity aerobic activity a week, preferably in episodes of at least 10 minutes at a time and spread throughout the week. Now think about it: that's only an average of 30 minutes a day, five days a week, and what's more, it doesn't relegate you to a treadmill or exercise bike for the same old routine day after day. Basically, anything that gets your heart pumping and keeps it pumping for a sustained period counts.

Speak with your doctor and/or fitness professional for more information.

July 2009:

So when does one stretch...?? Before a workout, after, both, or the next day? This has long been a controversial topic in the fitness industry. There are proponants of different schools of thought citing references backing up their claims.

Certainly, stretching muscles, joints and ligaments is necessary for one's increased flexibility and conditioning, and will prevent injuries. Lastest research indicates that the most beneficial technique is to warm up cold and non-stretched muscles for 5-10 minutes by using cardio equipment such as a treadmill or bike, THEN, when the body has a chance to warm stretching can begin. Then the workout can begin in earnest knowing that the muscles and all connective tissue is ready to work hard.

Stretches should be done in a way that stretches the whole body and NEVER by anyone stretching another person. (The other person will not feel what the person stretching feels so you can see how potentially dangerous this can be.) Once the training session is over, post workout stretches are necessary.

My fellow fitness trainer friend, Art, said it best when it comes to the stretching process. He states that muscles are like a stick of chewing gum. When the gum is cold and hard it cannot be stretched or it will break. Once the gum is exposed to warmer temperatures it can stretch and bend easily. Thanks, Art. You know how much I love the use of metaphor in my work!!

Dr. Crew is available for personal one-on-one fitness and strength training sessions at his Mind-Body Fitness studio. A session can be comprised of proper static stretches and techniques to enhance one's performance, fitness level, and and well-being.

June 2009:

The CONFUSION PRINCIPLE of Weight Training

I attended NYStrength, Inc. for my Master Trainer's certification in fitness and strength training. The director of the institute, Dr. Jack Barnathan, emphasized the confusion principle of training. This is, quite simply, that the body will adapt to any training regimen that is repeated often. This will ensure that muscles will resist growing stronger when the routine of resistance training is not changed. For example, using machines each and every workout (on a circuit) will limit the benefits of all the work being done at the gym. Or, if one uses JUST dumbells for every workout this will occur as well. While working a particular muscle or groups of muscles it is important to alter and modify the exercises as well. Or, one can vary the movement from a heavy workout one day to a lighter workout with more repetitions. I believe that in order to make the body work harder and show more excellent results it is necessary to introduce as much change in routines as possible when training.

Workouts can be adapted so that each workout introduces a varied routine such as using dumbells followed by circuit machines the next session and possibly resistance band tubing the next workout. The following workout can be done with pulley or cable exercises. Each mode of training incorporates differences in the plane and angle of the movement and works slightly different muscles then the other. Other variables can also be utilized such as body weight training and the adjustment of the bench setting used to perform exercise sets. A technique called "super slows" or a static hold will accomplish this muscle confusion technique as well.

While performing cardio routines one can apply this same principle by switching cardio machines each cardio day or by modifying the intensity or speed of a particular machine. Even by adding incline to the deck of a treadmill introduces this principle.

Keep the body guessing. Don't let it know what's coming next. This way the body can achieve the most benefit as it rests and recovers on off days. As always, become aware of perfect training forms so not to injure yourself while performing training. I can't even begin to tell you how many times I see people lifting weights in a way that will certainly injure them. As Dr. Jack says they will feel pain "soon and for the rest of their life" by performing sets improperly.

Come and experience a workout at the Mind-Body Fitness Studio. Train with a licensed Master Fitness Trainer who is a psychotherapist and hypnotherapist as well. Appointments can be made by calling 631-880-2531.

Dr. Crew

May 2009:

In this memo, here's my take on why dumbbells are the most effective tool to develop muscle and burn fat. Just two or three pairs of dumbbells and a weight bench or physio ball can get you started on your way towards your fitness goals. No need for complicated machines or expensive gym memberships. Let me list the reasons dumbbells are the better option:

  1. Dumbbells can be used for thousands of exercises.
  2. Dumbbells can be used for more than twice as many exercises as barbells because you can do unilateral exercises (one arm at a time).
  3. Dumbbells save you money because they can replace expensive machines or even a gym membership.
  4. Dumbbells save space because they replace bulky weight-training machines.
  5. Dumbbells provide balanced muscular development because each side of your body must work equally.
  6. Dumbbells help create a strong and stable core.
  7. Dumbbells require more balance and activate the neuromuscular system and stabilizer muscles far more than machines and even more than barbells.
  8. Dumbbells do not lock you into a fixed movement pattern the way machines do, which means the movement is more natural, functional, and less likely to result in injuries.
  9. Dumbbells are safer than barbells, in the event that you have to drop a weight or if you are training without a partner/spotter.
  10. Dumbbells allow you to create your own individual and unique movement during the execution of the exercise. This movement is yours and yours alone. Even your left and right side have a different movement from each other. No machine can ever duplicate this movement. Even if one could, it would be a different movement for the next person.
I offer a discount for personal training at the Mind-Body Fitness Studio located at 1050 Hallock Ave. for V & W members. Schedule a complimentary consultation by calling me at 631 - 880 - 2531.
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