Calcium supplements

Just when we think we have something figured out new research makes us question whether we are doing the right thing.  Doctors have long recommended calcium supplements to maintain strong bones and prevent osteoporosis.  Earlier this year, however, studies were released that have people thinking twice about their choice to take calcium supplements. 

The National Health and Nutrition Examination Survey (NHANES) is a program of studies designed to assess the health and nutritional status of adults and children in the United States.  A 2012 analysis of NHANES data found that consuming a high intake of calcium beyond the recommended dietary allowance, typically from supplementation, provided no benefit for hip or lumbar vertebral bone mineral density in older adults. Furthermore, a 2007 study published in the American Journal of Clinical Nutrition found that calcium supplements don’t reduce fracture rates in older women, and may even increase the rate of hip fractures. 

Not only has the current data shown that supplemental calcium is relatively ineffective, but new research has shown that calcium supplements are associated with some serious health risks.  A study published in the British Medical Journal (BMJ) in 2012 found that those who used calcium supplements had a 139% greater risk of heart attack during the 11-year study period.  Daily supplementation of calcium at 1000 milligrams is also associated with increased prostate cancer risk and an increase in kidney stones.

The good news derived from these studies is that intake of calcium from food did not increase these health risks.  Researchers suspect that the large burst of calcium in the blood that occurs after supplementation may facilitate the calcification of arteries, whereas calcium obtained from food is absorbed at slower rates and in smaller quantities than from supplements.

So once again, in a society where we seem to think that every health problem can be solved with a pill, it appears that the natural approach is the better choice.  By consuming calcium rich foods such as dairy products, sardines, salmon, almonds, dark leafy greens, broccoli, and bone broth we can consume adequate levels of calcium in a form that is safely absorbed by our bodies.

And of course we can't help but point out that one of the best and safest ways to build strong bones is through regular weight bearing exercise and strength training.  So before you complain about that next burpee, think about what it is doing for your heart and bones.

Tobago Snorkeling!

Metabolic Warrior Merenna and husband Ted are notorious for active vacations with their active family. This pic is taken in Tobago. This island country is usually associated with the Caribbean. It is located just off the Northern edge of South America, just 6.8 miles off the Venezuela coast. So research says...125lb person burns 284 calories, 150 lb person 340 calories and 175 lb person 397 calories, 200 lb person 454 calories in 1 hour! What a fun way to burn off vacation food! Thx Merenna!

Fitness, Vacation & Tahiti. Top 5 strategies for success!

Dictionary.com defines vacation as literally meaning 'freedom from something'.  A change of pace is a pause that refreshes and does the whole person good.

Vacation fitness is about staying active either through structured workouts and/or activities. So here  is a recent vacation experience to inspire you. Yes I know it is Tahiti but your trainers have reenacted this scenario from East Coast to West Coast to International Places, small towns, big cities and in wilderness areas. Most recently Laughlin....we always have a plan A but we are also ready to go with plan Z!

1. Plan & Prioritize Goals: Tahiti 10 days.

Do want to maintain sanity and fitness. Do want to relax and have fun with family. Don't want to lose cardio base and don't want to go back to Metabolic a sissy!

Traveling with 10 other people. Mostly open itinerary. Time difference 3 hours. Don't know if gym will be available.

Goal is 30 minute workouts alternating with 30-60 minute runs. Plan B get in 30 minutes collectively of high intensity even if for 10 minutes at a time. Create two body weight metabolic workouts, one TRX workout. Alternate workouts with running. Bonus activities: kayaking, paddle boarding, swimming and snorkeling. Build in relaxation...massage, beach time and lose the watch after the workout!

2. Time Flex: Workout when the time is available.

Earlier is better for success but having a plan will make it happen anytime of day. Time with my family was important to me so I worked to keep balance but when I knew they were all headed for swimming...see ya!

run was on the agenda...not sure when but I had my running shoes with me and when the opportunity came up ...bye bye flip flops, hello Moorea! Lesson learned: People look at you weird when you run the worst time of day. Was sweating like a dude!

3. Workout Flex: 

Plans change with a big group so....today I was planning on doing a 30 minute Metabolic but I have 60 minutes right now and tomorrow I won't. Worse case scenario, day off later in the week may becomes your day off today. Roll with it. You are sticking to a rule not an exception so let the exception be just that. You might be neurotic but your not psychotic! :)

Moorea (Tahitian for yellow lizard) is a beautiful place to run. Hot and humid, best running temps in February are in the early morning or evening (that was difficult).  Beautiful mountain peaks surrounded by white beaches and aqua lagoons, fruit trees line the road and coconuts hang in abundance. Only one road around the island. Had to be the guinea pig, yep, this is a really cool place to be.

4. Lay of the Land

In advance: Forums on Trip Advisor and google searches for blogs about the islands we would be visiting proved to be informative and helpful. Little things like, pack a flashlight (because you walk to dinner and it is dark) and your own mini first aid kit (because things like aspirin, sunscreen..are pricey).  

While there: A map of the island showed what run options were available and a tour of the resort guided by a guest agent acquainted us with the layout of our home away from home. Every tree was  getting eyeballed for a TRX. Turned out the bungalow provided the best spot. The beach was a perfect place to find shade for metabolic workouts! 

Bungalow was made for TRX. Christian thought it looked so fun that he did a few rows and pushups. 

 Bora Bora bungalow had a great railing with a two tier deck that overlooked the lagoon. Felt like a bit of an adventure to hang out over the water for the chest presses and rows, exhilarating even in the heat.

Metabolic beach. Hotter than a pistol but the views...! Sure you get weird looks from people in lounge chairs but is that a problem? 

5. Make it fun!

Being fitness minded on a trip does not mean you have to do structured workouts but for some of us that is fun! Be active. There is always plenty of lounge time. Every destination has activities that provide you with unique experiences that you only get by getting involved. It is amazing how much time flies by when you are absorbed in activities...stress levels lower, you laugh and have fun with your family and/or friends and then a general feeling of wellbeing runs through you and...yes ma'am I think I will have dessert tonight!:)

We all got to try paddle boarding for the first time. The accomplishment of something new gave all of us a euphoric feeling and a sense of camaraderie. We stayed at locations that provided abundant opportunities to paddle board, kayak, snorkel, swim and even mini golf, which we all did at our own leisure. Cool result? Got to swim with sting rays in the lagoon and see the most amazing fish on coral reefs!

Summary: Put your stamp on your vacation and share it with us. We absolutely love getting your pics when you are even just in the next town doing something active. We have gotten pictures from Metabolic Warriors hiking in Montana and in Colorado. We got proof of a TRX being used in Texas. We got a video of a Warrior taking on the 100 Squat challenge. We got pics of a TRX being used in Washington State overlooking a lake. Whether you are doing a workout or another activity please send a picture or video to us, either through email or text and we will share it on our blog. Being active is fun and contagious so share your contagion!

Afraid of The Incredible Bulk?

We have heard it from women more times than we can count, "I don't want to bulk up".  If lifting heavy weights meant looking like the picture above, we would be saying it too.  But one of your trainers can bench press well over 100 pounds and perform a seated row with over 150 pounds, and the other can push 400 pounds on a leg sled when training to do so.  And the last time we looked in the mirror neither of us saw anything approaching the above photo. 

So what gives?  Testosterone, anabolic steroids, and supplements give women a body that is "bulked up".  Women simply do not produce enough testosterone to develop bulky muscles.  On average, men naturally produce about 18 times more testosterone than women.  And even men who train to develop bulk typically take anabolic steroids and supplements. 

Women should actually be more concerned about losing muscle than gaining muscle.  From a fitness standpoint, our bodies are already starting to go downhill by our mid-30s.  According to Michele S. Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama, "Starting at around age 35, women lose 5 to 10 percent of their lean muscle mass per decade.  So when you're 45, even if you weigh the same as you used to, you've probably lost about eight pounds of muscle and replaced it with eight pounds of fat."  That decrease in lean muscle mass leads to a 48-calorie-a-day decrease in your resting metabolic rate. That may not sound significant, but it adds up to about five pounds of fat gained a year.

We can't turn back the clock but we can significantly slow the aging process by maintaining a well rounded fitness program.  Part of that program includes lifting weights.  And ladies, we are not talking about 5 pound dumbbells unless you are just beginning a weight training program.  Lifting heavy weights using compound, functional movements will give you a strong, functional body.  It will also enable you to be more successful at achieving the other thing that we hear time and time again from women, "I want to lose the belly fat".

In spite of all the benefits to be realized from lifting weights, a recent report from the Centers for Disease Control and Prevention found that a mere 19 percent of women weight-train twice a week or more. We are glad that if you are one of our Warrior Women you are part of that 19 percent and don't be afraid to increase the weight you are using.  The only thing to be gained is a lean strong body!

Common Micro-Nutrients from Nutrient Rich Foods

As your personal trainers we choose to eat whole foods rather than use supplements to get what our bodies need for micro-nutrients (nutrients needed in smaller amounts) and macro nutrients (carbohydrates, proteins and fats).  When we eat a variety of foods we ensure that we are getting a variety of nutrients. Science continues to discover that the way food is digested in our bodies actually enhances the absorption and use of what is in our food. We do not refer here to fortified orange juice, breads and other processed products. While we recognize that there may be times when it is beneficial to utilize supplements, our approach to meeting our nutritional needs through whole foods has served us well.

The following vitamins/nutrients are beneficial to our bodies as currently understood. They are naturally occurring in the foods listed and many more not listed. We hope this helps you understand the food you eat and the benefits you get naturally.

Calcium: Beneficial for bone and teeth maintenance and development. 

Found in: spinach, kale, turnips, collard greens, broccoli, canned sardines and salmon (when canned the bones of these fish are edible and rich in calcium), yogurt, cheese, milk.

Magnesium: Assists with bone and teeth maintenance and development, relaxing muscles, transmitting nerve signals. Supports immune health. Regulates blood pressure and produces enzymes for energy metabolism.

Found in: pumpkin seeds, sunflower seeds, sesame seeds, almonds and cashews. Beans: black, navy, pinto, kidney and lima (in order of greatest content to least). Spinach and swiss chard. Quinoa, millet, buckwheat and brown rice. Chinook salmon and white halibut.

Omega 3's: Benefits brain function, development and growth. Heart health. Inflammatory diseases like arthritis.

Found in: salmon, tuna, mackerel, trout, sardines and herring. Flaxseed, hempseed, walnuts and olive oil.

Vitamin A: Critical for eyesight. Helps your eyes adjust to changing light and helps you see color variations. Protects eyes from infection. Anti-oxidant, meaning it helps protect and heal the body. Maintains skin, teeth, soft tissue and mucus membrane (maintains membrane on eyes that protects eyes from bacteria).

Found in: cantaloupe, watermelon, yellow and red peppers, carrots, spinach and sweet potatoes.

Vitamin B's: The following are included in the B's...

-B1, thiamine : regulates appetite, supports metabolism. 

Found in: pork, ham, dark leafy veggies, wheat germ, green peas, lentils, almonds and pecans.

-B2, riboflavin: promotes healthy skin. 

Found in: milk, milk products, asparagus, spinach, dark leafy veggies, chicken, fish and eggs.

-B3, niacin: supports nerve function, cardiovascular system and energy production.

Found in: chicken, turkey, salmon, canned in water tuna, legumes, pasta, peanuts and wholewheat.

-folic acid/folate: promotes red blood cell health and nervous system function.

Found in: leafy greens like spinach and turnips and many more veggies and fruits.

-B6: promotes new red blood cell growth. 

Found in: poultry, seafood, bananas, green leafy veggies (such as spinach, potatoes).

-B12: Boosts red blood cell production and supports nervous system function.

Found in: animal products. Clams, mussels, crab, fin fish and beef.

-biotin: promotes healthy metabolisms.

Found in: liver, egg yolks, salmon, pork, avocado, most veggies & fruits, cheeses and grain foods.

-pantothenic acid: assists with enzyme function.

Found in: yogurt, avocado, legumes, lentils, split peas, sweet potatoes, mushrooms & broccoli.

The B Vitamins work individually and together at a cellular level to utilize energy from carbohydrates, proteins and fats. 

Vitamin C: anti-oxidant, protects joints, boosts immune system and relieves inflammation (such as heart disease and arthritis).

Found in: fruits and veggies such as red pepper, orange juice, kiwi, grapefruit, broccoli and brussel sprouts, tomato and spinach.

Vitamin D: Increases bone density, lowers risk for cancer and lowers high blood pressure.

Found in: Sunshine! Salmon, canned tuna, trout and eggs. 

Vitamin E: anti-oxidant meaning it protects cells from damage and assists in the formation of red blood cells.

Found in: green leafy veggies, nuts, oils and olives.

Vitamin K: helps blood to clot normally and aids in bone development.

Found in: broccoli and other green leafy veggies, meats and dairy products.

Iodine: makes thyroid hormones and controls metabolic processes.

Found in: milk, milk products, seaweed, sea fish, shell fish, strawberries, potatoes, navy beans and other beans.

Iron: makes red blood cells which transport oxygen throughout the body. Keeps metabolism normalized along with enzymes for removal of unwanted substances from the body.

Found in: red meat, nuts, eggs, dried fruits, poultry, whole grains and dark leafy veggies.

Phosphorus: along with magnesium it promotes bone health.

Found in: dark leafy veggies, like spinach, broccoli and kale. Nuts like cashews and almonds, beans like black, kidney and lentil beans.

Potassium: controls water balance in body, healthy blood pressure (keeps heart beating) and normal nerve function and keeps muscles working.

Found in: many foods especially fruits like bananas, cantaloupe, citrus fruits, dried fruits, grapes, honeydew melon, kiwi, mango, papaya, peaches, plantains and watermelon.

Sodium: along with potassium is important in balancing out electrolytes and normal heart function along with other organs.

Found in: naturally occurring in low levels in fruits, vegetables and legumes. 

Food is fun! Savor the flavor! Tantalize the taste buds!