Survivor Fitness: Blog

The Science of Stretching

February 21, 2013 By Survivor Fitness

The Science Behind Stretching

We have all heard of the importance of stretching and yet it is amazing how many people do not stretch after their warm up. Stretching is a fundamental way to improve your overall health and fitness and help prevent injury during exercise. It should always be done after a warm up and prior to engaging in an exercise as it prepares the muscles for exercise and decrease the chances of injury.

Stretches can either be dynamic, which involves motion, or static which involves no motion. This article will briefly explain the different types of stretching.

Ballistic stretching

This not-so-common type of stretching uses the momentum of the moving body in order to attempt to “force it beyond its normal range of motion”. This type of stretching might lead to injury because it does not allow your muscles to adjust to, and relax in the stretched position. For example: bouncing down repeatedly to touch your toes.

Dynamic Stretching

Dynamic stretching consists of controlled leg and arm swings that take you gently to the limits of your range of motion. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.

Static Stretching

Static stretching involves holding a position, by stretching to the farthest point and holding the stretch.

Isometric Stretching

Isometric stretching is a type of no motion stretching that involves the resistance of muscle groups by tensing the stretched muscles. The use of this type of stretching is one of the fastest ways to develop flexibility and is much more effective than other type of stretching.

The hold-relax

This technique is also known as the contract-relax. After assuming an initial passive stretch, the muscle being stretched is contracted for 10-15 seconds, after which the muscle is briefly relaxed for 5 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before performing another technique.

When done properly, stretching can include more benefits such as:

Enhanced physical fitness

Enhanced ability to learn and perform skilled movements

Increased mental and physical relaxation

Reduced risk of injury to joints, muscles, and tendons

Reduced muscular soreness

Reduced muscular tension

Filed Under: Stretching, Survivor Bootcamp

Goodbye Blue Mood

February 21, 2013 By Survivor Fitness

Are you suffering from blue days? Here are 5 ways to combat that dreading non-energetic mood

If you have been waking up feeling a little less vibrant than your usual self, you’re not alone.
A combination of this cold-gloomy weather, short days, post-holiday, post-holidays distress, slowly disappearing New Year’s Resolutions and just the simple fact that it’s January, all conspire to drag down people’s moods. But instead of caving into this sorrow, here are several suggestions on how to turn your mood around today – and for the rest of the cold winter season.

Make a Cup of Hot Tea

Tea has many health benefits – and helping to get through a rough day is one of them. Because of its antioxidant powers, tea can help relax your mind, detox your body, boost your energy, and fight cold symptoms that might be coming your way. Plus, what better way to keep your hands and body temperature warm during the day.

Take a Social Break
We can get through anything in life with a good friend on our life. Whether it’s stopping by a co-worker’s desk, at a neighbor’s home, or making a quick phone call to a friend or relative, taking a few minutes out of our day and chat with those who put us in a good mood which can make all the difference in your having a good day.

Make a Hearty Meal to Share
Gloomy days are the perfect excuse to stay in for dinner and cook up a warm yet nutritious meal. Studies have proven that regular servings of whole fruits and vegetables tend to lift the mood.

Take Care of Yourself
There’s no better time of the year than now to take care of you. Whether it’s by meditation, taking a walk, reading motivational quotes, or writing in your journal, today is the day to take the time to do what helps you relax.

Share Positive Thoughts
Whether it’s by Facebooking, tweeting or talking to those around you, share positive quotes or happy pictures which can help to ease the negatives on days like today for you and others.

Filed Under: Uncategorized

Can You Eat Too Much Fruit?

January 20, 2013 By Survivor Fitness

With recent focus on reducing the glycemic index of the foods we eat, nutritionists and dietitians are often bombarded by questions about fruit: Is fruit good for me? What about the sugar? Am I eating too much fruit? What’s the best type of fruit to eat?

Many modern diet plans limit how much fruit can be eaten and when it should be eaten. The rationale here is that fruits contain carbohydrates which, if eaten in excess, can throttle weight loss plans. Too much carbohydrate from fruit itself can prevent weight loss or even can make you gain weight. The reality, though, is most people simply don’t get enough fruit in their diet and there are many fantastic reasons to continue to enjoy your favourite fruit.

Fruit is a great source of fiber, potassium, vitamin C, and folate– nutrients that help guard against disease. A diet rich in fruit has been linked to lower rates of heart disease, stroke, high blood pressure, cataract and even type 2 diabetes. Along with those nutrients, you also get carbohydrates, mainly in the form of natural sugar known as fructose. One medium apple has 25 grams of carbohydrates and 95 calories, 1 medium banana has 27 grams of carbohydrates and 105 calories, and 1 cup of blueberries has 21 grams of carbohydrates and 84 calories.

It is important to note, though, that if you are trying to lose weight, you can’t eat all the fruit you want. It is recommended that an adult should consume 7 to 10 servings of vegetables and fruits combined per day. Of these servings, you can comfortably enjoy 4 to 5 servings of fresh fruit (fruit cocktail in a can doesn’t count). One fruit serving is equivalent to 1 medium sized fruit, ½ cup of berries or fresh cut up fruit, ½ a grapefruit, mango or papaya, ¼ cup of dried fruit or ½ cup of 100% fruit juice. Unlike whole fruit, fruit juice lacks fiber so it doesn’t fill you up; make sure to keep your portion to ½ cup.

If your diet lacks fruit, the following strategies will help you increase your intake:

-Keep fruit at work. Apples, bananas, pears and dried fruit can be kept in your desk so you’ll have a healthy snack on hand when you feel hungry.
-Keep a bowl of fresh fruit visible on the kitchen counter or desk to encourage healthy snacking.
-Include fruit at breakfast. Make a fruit smoothie with milk or soy milk, berries and ½ a banana. Or top a bowl of breakfast cereal with fresh berries.
-Serve fruit for dessert such as fresh fruit salad, fruit kebabs, frozen grapes, etc…
-Add fruit to salads. Toss dried or fresh berries, orange segments, or apple slices into green and whole grain salads.
-For convenience, buy packages of frozen berries or cut fruit to add into smoothies. Pick up a fresh food salad or pre-cut fresh fruit from the deli section of your grocery store.

Sources:

Centers For Disease Control; About the Buzz: The Sugar in Fruit and Table Sugar Are Basically the Same?
“Journal of Nutrition”; Dietary Sugars Stimulate Fatty Acid Synthesis in Adults; Elizabeth Parks, et al.; June 2008

Filed Under: survivor nutrition Tagged With: Fruit. Survivor Nutrition

Can Muscle Turn to Fat?

January 20, 2013 By Survivor Fitness

No. Muscle and fat are two different types of tissues, so muscle can never become fat or vice versa. The components the body uses in order to make fat or muscle are not the same, so while it can appear that one might be transforming into the other, it is not physically possible.

So, what’s actually happening when we see these dramatic changes in our body composition over a period of time?

The prime factor in how much or how little fat you have is your diet. The determining factor in the amount of muscle you have is your exercise regimen.

Fat is made of thousands of cells that have the ability to hold onto fluid. Fat cells respond to conditions in the body in three ways: they shrink when there is less food energy available, they stay the same when there are adequate calories, and they grow if there is an excess in caloric intake.

Food energy does not have to begin as fat in order to be stored as fat. Your body has to break everything you eat into pieces small enough to get into the individual cells, which means carbohydrates go through multiple processes in order to become glucose, protein gets broken into amino acids and fat will wind up as fatty acids. Your body does not typically lose fat cells unless you surgically remove them and will not usually make more individual cells past a certain age during puberty, although if you gain a tremendous amount of weight as an adult, your body will adapt by letting the cells divide.

Hundreds of muscle fibers work together to form each muscle cell in our body. Each individual fiber is capable of getting bigger and of packing more material into the same space. Muscle cells also become more efficient through improved coordination in the body beyond its “comfort zone”. Muscles grow bigger by experiencing stress: only the muscles being stressed can undergo these modifications. This means that muscle building can be location-specific, whereas fat storage and loss are not.

While your body will not physically transform fat to muscle or even let muscle become fat, your choices and habits dictate how much fat or muscle your body maintains. So, make good choices in your diet and exercise programs and you’ll be able to keep more muscle and shrink those fat cells!

Filed Under: Survivor Bootcamp Tagged With: diet, exercise, Fat, Muscle

Small Changes = Big Dividends

December 29, 2012 By Survivor Fitness

A new year is a great time to make lifestyle changes, as long as you have a plan to make them stick. On the nutrition front, you’ll be happy to know that even modest changes to your diet can lead to extraordinary results. The key is to take that first small change, implement it masterfully, and then make another change.

If you are looking for advice on what small changes have the greatest potential to improve your health, look no further. The following is a list of lifestyle changes that current research has shown will benefit your health, from promoting weight loss to decreasing the risk of cancer. Some you may already be familiar with; while others you may need to work on. Remember; make it one small step at a time.

Eat Breakfast. It’s the best way to control your weight. Start the morning with whole grain cereal. Breakfast is a great place to get fiber in your diet. Look for cereals where the first ingredient listed on the label is a whole grain such as oatmeal or whole wheat. Add berries or other fruit and a full cup of low fat milk.
Write it Down. Believe it or not, you may whether intentionally or not, forget what you eat at the end of the day. How can you hold yourself accountable? A major study followed more than 2,000 people and found that the single biggest indicator of whether dieters would lose weight was whether the person kept a food diary. A week’s worth of keeping track may convince you to make some changes.
Eat More Fruits and Vegetables. The evidence shows that if you don’t eat enough of it, you’re at a health disadvantage. From arthritis to weight loss, fruits and vegetables have been shown to improve health. No wonder the dietary guidelines increased the daily servings. Eat the rainbow-five to twelve daily servings are recommended.
Eat More Dark Leafy Greens. This is where Popeye was right: Spinach and other colorful greens help prevent cataracts, stroke and the cognitive decline associated with aging such as Alzheimer’s disease.
Add Vitamin D. Vitamin D promotes the absorption of calcium and is very important for bone health and also been shown to reduce the risk of developing the most aggressive form of prostate cancer. If you live in the northern half of the globe, your skin isn’t making any vitamin D from October through April. Vitamin D supplementation is recommended for most people between 1,000 to 2,000 IUs of vitamin D daily, however some people may require more. The rest of the year, expose your skin sunscreen to the sun for 20 to 30 minutes.
Find your Go-To Healthy Snacks. Inevitably, as you make healthier diet decisions, you may find yourself a bit hungrier. This is because you’re used to allowing your body have whatever it wants and most likely, more than it needs. Find some go-to healthy snacks that you can turn to when the hunger strikes. Some quick, on-the-go nutrition-dense options include: Plain Greek yogurt, apple slices and peanut butter, almonds, vegetables and hummus, trail mix and string cheese.
Don’t Deprive Yourself. Depriving yourself of treats and goodies will lead to unwanted binging. If you’re craving something, go ahead and allow yourself a small controlled portion. You’ll be more satisfied and less likely to make an unhealthy decision later.
Eat More Fish. It’s the easiest way to get those omega-3 fats that are so good for us. Add a fish meal twice a week. Omega-3 fats are good for your heart, immune function and decrease mental impairment with aging. Omega-3 fats also been shown to fight inflammation, which benefits your joints too.
Hydrate. Be sure in the morning and the last thing at night to drink 1-2 cups of water. Sip water all day long and eat foods with high water content such as cucumbers, lettuce, tomatoes, apples, and oranges. Water will help with hydration as well as making your skin healthier and depressing your appetite.

Keep these practical tips at hand which can help you make 2013 an incredibly healthy year!

Filed Under: survivor nutrition Tagged With: diet, nutrition, resolution, small changes

Get a Leg Up with Squats and Lunges

November 27, 2012 By Survivor Fitness

If you’ve been in any Survivor Bootcamp session, you’ve definitely been exposed to both squats and lunges, the quintissential leg exercises. While you undoubtedly hate one of these two movements (especially when they become part of a compound exercise – like the squat part in a burpee), both squats and lunges are ideal for building leg strength.

A squat can be performed in various ways: by using a barbell, holding dumbbells at the sides, or even with a Swiss Ball or with no added weight at all! Squats, especially when performing them with weights, tend to place a considerable amount of stress on the back and knees which could easily lead to injury if not performed properly.

Lunges can also be performed in a variety of ways, with some variations being more challenging than others. A standard lunge is performed by alternating each leg and remaining stationary. A more challenging version is the walking lunge, in which you walk across a room in lunging form. If you have knee issues, consider doing a static lunge during which one foot is already planted and you only perform the lunging movement with that leg before switching sides.

Both lunges and squats are considered to be strengthening exercises. The primary muscles that are being worked during lunges are the quadriceps, but the calves, glutes and hamstrings are also engaged and worked. The same muscles are being engaged during a squat, but squats offer the added bonus of working the lower back.

Whether you are looking to create powerful muscular legs, or if you simply want to tone things up, both lunges and squats should be incorporated into your workouts. Thankfully, you’ll have the guidance of a Survivor Bootcamp trainer to make sure that you get the best leg workouts possible and you’ll develop your own love/hate relationship with squats and lunges.

Sample Exercises:

American Council on Exercise: Dumbell Front Squat

http://www.acefitness.org/exerciselibrary/22/dumbbell-front-squat

American Council on Exercise: Forward Lunge

http://www.acefitness.org/exerciselibrary/22/dumbbell-front-squat

Filed Under: Survivor Bootcamp Tagged With: leg exercise, lunge, squat, survivor bootcamp

Breakfast: Don’t Leave Home Without It!

November 27, 2012 By Survivor Fitness

We’ve all heard, at one point or another, that breakfast is the most important meal of the day. While most parents make sure their kids start their day with a full stomach, many adults tend to make it all the way to lunchtime on a few cups of coffee. Research has found that people who skip the first meal of the day are more likey to eat a bigger lunch, and also tend to seek out unhealthier and higher-calorie foods.

Dr. Goldstone at the MRC Clinical Science Centre at London’s Imperial College conducted a study where 21 male and female participants had a brain scan on two separate occasions, once when they had not eaten anything that morning and once after they had a 750-calorie breakfast. On both days, the participants were served lunch after the scans were complete. The study concluded that when the participants skipped breakfast, they ate around 20% more at lunch, compared with days when they had eaten a normal breakfast.

Research also tells us that eating breakfast helps with weight loss and also in maintaining a healthy weight. Experts believe that breakfast keeps the metabolism running higher because skipping meals causes the body to kick into ‘starvation’ mode. It’s more likely that people who regularly eat breakfast also make good dietary choices the rest of the day.

Keep in mind that when making breakfast choices, many options simply aren’t that nutritious. Many prepared foods like boxed cereals, pastries, and breads contain large quantities of sugars and additives, while common breakfast meats like bacon and sausage that are high in saturated fat and sodium.

A good breakfast should include a heart-healthy source of protein and a complex carbohydrate that is high in fiber; this combination is known to help satisfy hunger until lunch time. Protein foods can include low-fat meat, low-fat dairy products nuts or nut butters, as well as eggs. High-fiber carbohydrates include fruits, vegetables, and whole grains.

If you are looking for something easy and on the go, try a simple breakfast that includes one hard-boiled egg, a piece of 100-percent whole wheat toast, and a piece of fresh fruit.

Source: A. Starke, C. G. Prechtl, S. Scholtz, N. Chhina, A. Miras, G. Durighel, R. Leech, D. J. Sharp, C. F. Beckmann, G. S. Frost, S. R. Bloom, J. D. Bell, A. P. Goldstone. Lack of modulation of brain resting state networks by fasting and ghrelin in humans. Neuroscience Meeting Planner. New Orleans, LA: Society for Neuroscience, 2012. Online.

Filed Under: survivor nutrition Tagged With: breakfast, hunger, nutrition

Ab Exercise – It’s Not Just About The Six Pack

October 29, 2012 By Survivor Fitness

When people think about ab exercise, they tend to think about getting a six-pack, flattening their stomach and generally looking better. Your abs, however, aren’t just there for looking good – there are far more reasons to exercise them than that! Your abs – that is, your abdominal muscles – are some of the most important muscles in your body. They protect your stomach, liver, kidneys, spleen, colon, and much more besides. In fact, your abs has some role in almost every movement you make, meaning that they are some of the most important muscles you possess.

One of the best reasons to do abs exercise is that it not only helps to prevent abdominal pain, but also helps with back pain as well, as strong abs allow you to sit up straight easily and prevent back strain. A little effort now can save you a lot of pain (and money) later on down the line. Even if your back has already gone, ab exercise can help to relieve some of the pain by taking some of the weight off your back.

Your abs don’t just help to support your back – they support your spine, your arms and your legs, too. Although it might seem strange, having strong abs can make it much less tiring to walk long distances, as you are less likely to feel a ‘stitch’ in your side. Strong abs also keeps you more balanced, as they are situated at the body’s centre of gravity.

As your abs are a protective muscle group; having strong abs makes you less likely to injure yourself when you fall – when it comes to your vital organs, it could actually make the difference between life and death. This is very important if you are an athlete or play other sports where you might be prone to injury.

Filed Under: Survivor Bootcamp Tagged With: abs, sick pack, survivor bottcamp

Amazing Artichokes

October 29, 2012 By Survivor Fitness

Artichokes have been around for a long time. Originally found around the Mediterranean Sea, they were used by the ancient Romans to treat poor digestion. Somewhere along the line, the Romans realized artichokes also made great appetizers, and they have been a traditional Italian food ever since.

The Latin name for this greenish-purple vegetable is Cynara scolymus. Sometimes called French or Globe artichoke, it’s the flower of the plant that is sold in grocery stores. But don’t confuse it with the Jerusalem artichoke, which is really a tuber that grows in North America.

One medium artichoke supplies 20 percent of the vitamin C you need for the day. With only 60 calories, it’s also a good source of potassium and magnesium, both important for a healthy heart. And like most fruits and vegetables, it’s packed with disease-fighting antioxidants that nutritionists rave about.

Here are the top 3 ways that artichokes keep you healthy:

1. Aid in digestion

As it turns out, the ancient Romans were onto something when it comes to artichokes and digestion. An ingredient in artichoke leaves helps your liver form bile – something necessary for good digestion. If your liver doesn’t produce enough bile, your food doesn’t get broken down properly, and you end up with stomach pains and indigestion.

If you feel sick to your stomach, overly full, and have abdominal pain after eating a normal-sized meal, you may suffer from dyspepsia – a fancy name for poor digestion.

Several scientific studies showed dramatic improvements in people with dyspepsia after being treated with artichoke extracts. You can also get help for your indigestion the way the ancient Romans did – by eating a delicious artichoke with your dinner.

2. Choke out heart disease

Bile from your liver does more than help you digest food. It also helps break down cholesterol from the fat you eat. But a liver that doesn’t produce enough bile lets too much cholesterol get by – kind of like the I Love Lucy episode where the chocolate assembly line starts moving too fast for her to keep up. People with liver problems can have high cholesterol even if they eat a low-fat diet.

That’s where artichokes come in. Because they can help you make more bile, you might be able to lower your cholesterol by eating them. A study in Germany showed that taking artichoke extract for six weeks caused LDL cholesterol, the bad kind, to fall by more than 22 percent. As a bonus, artichokes might also be able to block some new cholesterol from forming in your liver.

3. Lower blood sugar

Your liver is busier than you might think. In addition to breaking down fatty foods, it also stores extra glucose (sugar) in the form of glycogen and turns it back into glucose whenever it gets a phone call from your blood saying that supplies are too low. This is a great system in a perfectly working body. But some people have faulty phone lines, and their livers work day and night cranking out glucose their blood doesn’t need. This overproduction of glucose can lead to diabetes and other health problems.

In animal studies, researchers found that substances in artichokes kept livers from making too much glucose. More studies need to be done, but scientists think artichokes might someday be useful to people with noninsulin-dependent diabetes. In the future, people might use plants, like artichokes, to keep their blood sugar production in check.

Pantry pointers

-Choose artichokes with even, green color. Don’t buy any that look wilted, dried out, or moldy. Heavy, small heads are best.
-Small artichokes are good for appetizers, and larger ones can be used for stuffing with a variety of fillings and served as an entree.
-Be sure to trim about an inch off the top with a sharp knife. And then trim about one-quarter inch from the tips of the leaves since this part is inedible and rough on your hands.
-Artichokes can be steamed in a steamer basket or boiled in water. They should be tender and ready to eat in about 30 minutes. If you’re in a hurry, you can microwave them more quickly. First, rinse them with water to add some moisture. Then wrap each one in microwaveable plastic wrap. For four artichokes, microwave on high for 10 to 15 minutes or until the meaty part at the base of the artichoke is tender.
-You can serve these veggies hot or cold. Some people serve a dipping sauce with artichokes. It would be a shame to ruin a lowfat food with a rich sauce, so try a low-calorie, yogurt-based dip.
-If you’ve never eaten an artichoke, you might be a little confused about what part is edible. The outer leaves are hard and a little bitter, but at the bottom of the leaf, where they pull away from the stem, there is a soft, velvety hunk of “meat” that you can eat by gently pulling the leaf through your teeth. After you’ve nibbled all the leaves this way, you’re left with the best part of the artichoke – the heart. This is a soft, nutty-flavored center that can be eaten whole. Just scrape off the soft fuzz with a spoon before you dig in.

Filed Under: survivor nutrition Tagged With: artichokes, survivor nutrition