Werewolves & Full Moon Hangovers

A random thought ran across my mind.  If full and new moons affect the tides, are we affected too? After all, we are 50-65% water. Maybe I was just looking for a valid excuse for a poorly paced run but it was a curious thought that could only be satisfied with an answer. So a short refresher.  It is primarily the gravitational pull of the moon, and the sun to a lesser degree, on a rotating earth that causes tidal movements.  The greatest effect happens during new moon/full moon phases and that is where my technical explanation ends. So various studies have proven that yes we are effected, but none of the reports mentioned anyone that grew hair, fangs and claws and took on the form of a wolf. Hmmm...so what did they find?

Effects on Sleep
A study from the University of Basel, the Swiss Institute of Technology, and the Switzerland Centre for Sleep Medicine was conducted on 33 people over the course of 3 years. They discovered that even on several of the days before and after a full moon it took 5 minutes longer to go to sleep and people slept 20 fewer minutes. Deep sleep was decreased and melatonin levels were decreased. The funny thing is that none of the participants were aware of the study being related to the lunar cycle and the studies were done in enclosed labs. We know that lack of deep sleep can effect our performance. In fact, the subjects in this study described feeling sluggish the next day, hence the full moon hangover. So maybe our sleep patterns are cyclical according to lunar phases. The hole in this study was that sleep was not tested on all phases of the lunar cycle. Another note, tidal action attributed to the moon happens with oceans but the effect on smaller bodies of water and the earth is so small in comparison that is goes undetected by us on a daily basis. This topic is debated in other studies as well so perhaps you will have to conduct your informal study.

Effects on Fitness Performance
Do lunar cycles affect fitness? A  U.S. National Library of Medicine report stated that the gravitational pull of the lunar cycles may have an effect on fluid compartments of the body and thus may affect the cardiovascular system. To be noted, the study conducted showed enhanced physical efficiency during new moon and full moon phases due to the cardiovascular changes. So I am thinking I should choose a race that coincides with a full moon!

Effects on Behavior
It is agreed that living things are effected by seasons, lunar phases, and circadian rhythms (recurring naturally on a 24 hour rhythm). Lunar phases are said to affect fertility, menstruation and birth rate. Claims of higher than normal activity in emergency rooms, higher than normal crimes rates and more accidents seem to be associated with lunar phases but the jury is still out on that.

In summary: There is no doubt that the whole earth and all living things function in cycles and rhythms and that many of those are related to gravitational pulls and rotating planets. I have no doubt that a very simplistic explanation but intelligent process is causing us to act according to these, but for the time being, when you wake up feeling sluggish call it a Full Moon Hangover. When you come to Metabolic and you are dragging butt call it a Full Moon Hangover. When you put your clothes on inside out, upside down and forget to comb your hair and brush your teeth call it a Full Moon Hangover. When someone asks 'what is wrong with you?' blame it on the moon! When you walk up to a complete stranger's car, hop in, and then realize it isn't even the same color as your car, well that might be bigger than a Full Moon Hangover.  Call for help. ;)


Wishing you no Full Moon Hangovers, only Better than Average Days!

For more detailed information on this subject:
http://www.sciencedaily.com/releases/2014/07/140708092135.htm
http://www.ncbi.nlm.nih.gov/pubmed/23161271
http://www.ncbi.nlm.nih.gov/pubmed/16407788

Bio of a Metabolic Warrior: Phyllis

This is the third in what will be a series of postings highlighting Warrior Triumphs.  A few weeks ago we shared Katie's fitness journey with the hope that it would inspire you to know that your trainers face the same life challenges that you do and we have to find ways to stay motivated and push forward.  One of the things that inspires us is YOU.  Yes, each and every one of you inspires us in some way.  You may think you are sneaking into training at the last second, setting up in the WAY back, and making a quick exit without being noticed.  But we see something in each of you, and know just enough about you, to know that one day life is up, the next day it is down, and yet you rebound, and just by being present and giving your best you motivate us and your fellow Warriors.

 


This week we are taking our inspiration from Phyllis who just celebrated her two year anniversary of becoming a Warrior.  We are not sure how she celebrated but we are guessing she did hundreds of push ups!  Phyllis is a retired Physical Education teacher and she has shown that she knows the importance of making health and fitness a lifelong endeavor.  Phyllis holds the prestigious honor of being our most seasoned Warrior at 78 years young.  While all of us receive motivation by trying to keep up working out next to Phyllis, she shared that being the oldest Warrior has been one of the biggest hurdles she has had to overcome in staying consistent with Metabolic Training.

Phyllis had another hurdle to get over this past year.  She was diagnosed with an irregular heart rhythm called atrial fibrillation.  After taking a short time off after her initial diagnosis she was cleared by her doctor to return to training.  In spite of her doctor's assurance that it was safe to return to exercise and to get her heart rate up, she expressed concern over "getting winded".  Then she discovered that one of her trainers has a heart arrhythmia as well and that seemed to help bring back the determined side of Phyllis we have come to know.

No more wings!  That is one of the benefits (in our words) that Phyllis has seen from Metabolic Training.  Okay, in her words she has gotten rid of most of her flabby upper arms, has kept her body weight consistent, and feels stronger doing household chores.  But the unexpected benefit she has seen which is much more fun is the increased distance off the tee in her golf game.  She says she can actually feel her core muscles engage.

Phyllis has always been physically active and enjoyed playing both individual and team sports in high school and college.  We had the opportunity to come to know Phyllis several years ago when Sherry was her first Personal Trainer and Katie her first post-retirement boss.  When asked what prompted her to begin Metabolic, she replied that she trusted us to give her the correct information and that the concept of Metabolic Training makes sense.  She added that it helps that the workouts are short and that she prefers a class setting as opposed to working on her own.

With age comes wisdom.  When asked how she successfully manages to make fitness a priority at least twice a week, Phyllis noted that it is what she sees in others who are inactive that helps keep her motivated.  Seeing others who are younger, overweight, and inactive, and have already had to have joint replacements helps get her to Metabolic Training which she describes as "as fun as possible."  And the reward when the workout is complete is one we can all relate to, "I am so glad I DID IT and shook of the LAZIES".  She did add that the home grown peaches and figs that Katie shares with Warriors helps a little too.

The message that Phyllis wants to share with us as a take away from her personal story is powerful.  She says," I truly believe I would not be here today (alive) if I was not as active as I possibly could be.  We all must find what works for each of us and remember how good it feels when you step out of that shower afterwards".  As a side note she added, "Last week was my 60 year high school, class of '54 reunion.  This is most likely the last as there are not enough left to make it worth it.  There were more than 300 in my class and only 105 are still alive.  My goal is to be the last one standing!  Or sitting!  Or propped up!!"

Bio of a Metabolic Warrior: Diane

Two years ago a pretty blonde woman with a quick smile and bright eyes popped into one of our Metabolic Trainings. Her enthusiasm was apparent. We had caught her on the verge of running the Sedona Half Marathon so the next time we saw her was across a crowd of people as she walked up to the podium to accept her award for placing in the half marathon. Very exciting! The next time she came to the training she brought her husband with her! They gave 100% and led the way for many other wife/husband teams of Metabolicers! We have seen Diane transform into a strong runner and a strong woman! Diane is the only participant that can legitimately gain a growing stomach while working out...for the past 9 months she has pushed for two (with her Dr.'s approval) and is as strong as ever. We are wondering if this baby will come out doing pushups?! This is our interview with Diane.


How old are you? 31

What is your current career? Teacher, 6th, 7th/8th science.

What is your history with fitness? I have been running since middle school. I typically run 3 times a week, 5-6 miles. During my pregnancy I have slowed to jogging a couple of miles. I also enjoy training for half marathons, and have done one full.

What expected benefits have you gained from Metabolic? I feel stronger, more energized and can see muscle definition.

What unexpected benefits have you gained from Metabolic? I have always been a runner, but it was not until Metabolic that I truly felt like I would call myself an athlete.  Also, I was amazed at how much it improved my running.

What keeps you going or inspires you with Metabolic/Smart Fitness? The sense of community and the trainers. A feeling of pride and accomplishment.

What hurdles have you had to overcome to succeed in consistently attending Metabolic? Being pregnant has certainly made continuing Metabolic more difficult but I also feel it is why I have had such a wonderfully smooth pregnancy-healthy mom, healthy baby!

How do you successfully manage to make fitness a priority 2x's a week or more? Fitness is an integral part of my life.  You come to love it and need it. It's harder to miss Metabolic than it is to go because I know I miss out when I am not there.

How has working with Smart Fitness impacted your life, point of view and/or changed your outlook on fitness? I used to think cardio was the only way to stay healthy.  Boy was I wrong. Smart Fitness has shown me how important it is to switch up your routine and include strength training. I used to think lifting weights was just for men.  How silly is that.  Smart Fitness has taught me that strength is healthy and beautiful!

What message do you want to share with the reader as a take away from your story? Fitness is not a fad, it's a way of life. Don't be afraid to try something new.  You never know what you're capable of until you try and that is what I love about this program.  You are always trying and conquering a new challenge.

As we go to publish this blog we are within two weeks of welcoming the first  Metabolic Warrior participant baby! We can't help but be excited and we have no doubt that we will continue to see Diane right up to the last minute!

Flexibility vs. Mobility

Are flexibility and mobility, or range of motion, one and the same?  For so many years we had regarded the terms as interchangeable, so that even now as Fitness Trainers knowing there is a difference, we sometimes catch ourselves using the terms interchangeably.

We often encounter people telling us they want to improve their flexibility when what they really should be focusing on is improving their joint mobility.  And if they continue to focus solely on flexibility, they will not see an improvement in their joint mobility, or range of motion (ROM).

Flexibility is the the ability of a muscle, or group of muscles, to lengthen passively through a range of motion.  Conversely, mobility is the ability to move a joint actively through a range of motion.  Mobility takes into account not just the muscles crossing the joint, but the joint itself, the ligaments, and the nervous system.

Why is that important to you?  If you focus only on flexibility, you can stretch until the cows come home and you will be achieving only temporary results that are limited by the mobility of the joint attached to the muscle you are stretching.  An example of this would be when someone continually stretches the hamstring when what they actually have is a hip mobility problem.

Although it is not commonly seen, an individual who is hyper flexible is actually vulnerable to a wide variety of physical issues and injuries including tendinitis and damaged ligaments.  Ironically, someone who is hyper flexible may not appear to be particularly flexible.  This is because the overstretched muscles have to work extra hard to stabilize and support the joints.

Focusing on joint mobility is more functional and valuable to us because it is based on movement and control.  Your ability to actively move a joint through a range of motion is dictated by both your central nervous system and the mobility you have at that joint.  A good example to compare the difference between being flexible versus having good joint mobility is to look at two different individuals who can do the splits.  The first person wanted to gain more flexibility and assumed that if she could achieve the ability to do the splits that would be her marker for success.  The second individual is an aspiring gymnast and needed to improve her range of motion in the split jump.

Most of you would probably agree that just because an individual can achieve the splits like the woman in the first image does not mean they can perform a split jump. And if you cannot actively achieve a given range of motion it is of little use to you.  So you don't aspire to being a gymnast and being able to perform a split jump?  We don't either.  But we do care about being able to attain optimal stride length and power when we run without causing muscle strain.  And we know that as Warriors you each have individual activities that you pursue.  For instance, many of you golf or play tennis and your games will improve if you have good joint mobility, or the ability to actively and powerfully move through a greater range of motion.

Performing dynamic movements is one of the best ways to improve joint mobility.  These can be done in a short session by themselves with the goal of improving range of motion, or they can be done as a warm up prior to your workout.  A dynamic warm up has been shown to be the most effective way to prepare for a workout or athletic event in terms of preventing injury and optimizing performance.  The dynamic movements improve your overall range of motion and allow you to perform better during your competition.  Or, if done prior to your workout, it will allow you the opportunity to strengthen your muscles through that new range.  This adaptation is more likely to be sustained because your central nervous system feels stronger and more confident working in this new range of motion.

What types of exercises will improve your joint range of motion?  If you are one of our Metabolic Warriors you are familiar with a number of upper body and lower body movements that we do for our dynamic warm ups.  Arm circles, arm swings, toy soldiers, and squats are good examples of dynamic movement.  One of the best lower body exercises you can perform to improve both joint mobility and strength through full range of motion is a walking lunge.

One of the most common problems we see with clients is hip immobility and glute and back weakness.  Many times this is due to the long hours many of us spend sitting at a desk or watching TV.  Hip immobility can lead to other problems since a joint always affects the joints above and below it.  It is not uncommon for someone who has been experiencing chronic knee pain or back pain to find that they have been diagnosed with hip immobility or a muscle imbalance in their hips/pelvis.

Muscle flexibility is of little use to you if you do not also have the overall joint range of motion and control to support movement.  And improved range of motion is best achieved through active stretching, a dynamic warm up prior to your workout, and a strength workout that then challenges the joint through its fullest range of motion.  So rather than sitting on the floor and just focusing on stretching those hamstrings so you can touch your toes, get up and challenge those hamstrings in an active range of motion by doing some walking lunges so you can climb that literal or figurative mountain.  

Dear Trainer: 'What do you recommend/not recommend re:supplements/vitamins?

It is our stance that it is a personal decision as to whether a person takes supplements or vitamins. However, it is also our stance that you should educate yourself about what you are deciding to take rather than relying solely on what you see on the bottle or what the grapevine tells you. So research for this blog came from the American College of Sports Medicine, WebMD, Annals of Internal Medicine, along with contributions from Nutritionists and Exercise Physiologists. We sifted through endless articles to drill down to the pure facts and here they are...

1. A diet that includes a variety of foods will optimize mineral and vitamin intake. Natural foods have a symbiotic combination of vitamins and minerals along with things like fiber that make them perfect for our bodies to use or eliminate as needed. You are the proud owner of a well tuned machine and food is its fuel! Some vitamins when taken in high doses are toxic. Others have been reported to contribute to death in some athletes that had unknown pre-existing health conditions.

2. There are specific populations that may need supplements. These include pregnant women and individuals over 50. Pregnant women have a greater demand from a growing fetus for supplements, and as we age we tend to need fewer calories a day and dietary changes tend to make it difficult to get all the nutrients needed. 

3. Exceeding what your bodies needs by taking vitamins can contribute to a toxic overload with serious consequences. Your body will eliminate some vitamins and others it will store. It is the ones that it stores that can reach dangerous levels. Google the vitamin on sites like WebMD to learn about their benefits and their warnings. Just because it is natural doesn't make it safe. Beware that even within these sites knowledge is limited due to a lack of volume of valid studies and claims can be unsubstantiated in high volume. 

4. Supplements that come in the form of multi-vitamins are considered to be safer alternatives or those recommended by your Dr. are preferred as they should give you a proper dosage for you.  Overdosing is easy to achieve when you are self medicating. Multi-vitamins are lower dose, safe range power houses for those that need them. 

5. Supplements and vitamins can be a nutritional enhancement for those that are nutrient deficient due to poor diets or due to some sort of health problem. Again if either of these statements are true then you will be under the care of a Dr. 

6. Supplements/Vitamins can and do have drug interactions. For example vitamin C can negatively effect those on blood thinning medications and diabetics as it effects blood sugar levels. http://www.mayoclinic.org/drugs-supplements/vitamin-c/interactions/hrb-20060322 .

In summary: If you want what is best for your body then make it your rule to eat a variety of fresh fruits, vegetables, proteins, good fats, and exercise. Under Dr.'s care and in extenuating circumstances you may need supplements/vitamins as an exception to the rule. Otherwise let your wonderfully created body do its job. Funny side note: In all the interviews of those who lived to be past 100, when they asked the person...'what helped you live this long?' none said vitamins and supplements. Instead you hear them attribute it to genetics and healthy loving relationships.  Hmmm...maybe there is a take away there;) Enjoy your life each day, choose to be healthy.

Second side note: Remember that the supplement/vitamin business is a $28 billion dollar industry and with that comes a lot of cheap and worthless products. If you are going to take supplements/vitamins then go for quality and be prepared to pay for that quality.

Warrior in action!

Amy is having fun on the coast this weekend! Metabolic is paying off! When all the other adults were tiring out and feeling thrashed Metabolic Warrior Amy felt energized and ready to keep going! Congrats Amy on a fun active vacation all your buds here are smiling big!