Exercise and Weight loss
As with food, many people chose their exercise program based upon their desire to lose weight. Again, weight loss is the least important reason to participate in an exercise program. Although many people subscribe to the “calorie in-calorie out” theory of weight loss, it does not work. It is not possible to negate the negative calories from eating a package of Oreos by completing a gut wrenching, two hour Tai-Bo work out. This is true because the absorption of necessary nutrients is what determines if one is thin, with a flat belly.
My Philosophy
With this in mind, my philosophy is “Eat thin. Exercise Fit”. My belief stems from my personal experience. As I look back on my life, I began exercising in high school. That is when I started gaining weight. I went from 155 to 175 over a 2 year period. I was strong and full of muscle. Unfortunately, I never paid attention to what I ate, so I also gained fat and a jiggly belly. When college graduation rolled around, I was 189 pounds, of muscle and fat. This body type lasted for 25 years, as I continued to work out and eat anything I wanted. Once I found that I had a passion for healthy eating, I began losing weight. Unfortunately, my life balance was also knocked out of whack. I quit working out. Now, I am 165 pounds, have a flat belly, but my legs jiggle. Let me tell you, that has never happened before, and I do not like it.
What’s happening to me?
Well, there is a term for what is happening to me. It is the loss of lean body mass. As we age, this loss of lean body mass is referred to as “Sarcopenia”. Unfortunately, this loss of healthy muscle tissue begins around the age of 30. To make matters worse, we lose this body mass at 3-5% per decade. This loss is caused by many factors. Some of these factors are out of our control, but others are not. Controllable factors are: a decrease in physical activity, nutritional deficiencies (Vitamin D and dietary protein), chronic inflammation, and insulin resistance.
What can I do about loss of muscle mass?
As I alluded to before, healthy food will make our legs and belly smaller, not stronger. Food can help control nutritional deficiencies, inflammation, and insulin resistance. But, exercise will give you the long, lean, defined muscles and the smooth cellulite free skin you dream of. It will give you a strong cardiovascular system. It will give you the ability to participate in all the activities of your choice. Exercise, sport, and and play will increase your ability to maintain muscle mass while supporting the goals of healthy weight loss, lowering inflammation and diminishing insulin resistance. Additionally, sleep, hormone levels and mood can also be modulated by an enjoyable exercise program.
What exercise program works best?
Honestly, the exercise program that works best is the one that you will stick to. It’s the one you enjoy. The program that works best is the one you can fit into your schedule without causing excess stress. However, there are a few things to know. We have different types of muscle fibers in our body. There are the Type I ,slow twitch muscle fibers that help maintain our posture over time Then there are the Type II, quick twitch muscle fibers that give us our power during more explosive movement. Type I muscle respond well to activities such as Yoga where as Type II fibers respond to activities such as tennis, jumping jacks, or quick sit to stands. With this in mind, it is important to know that Sarcopenia is most likely the result of losing Type II muscle fibers. Consequently, incorporating a combination of slow sustained and quick explosive exercise is your best bet.
Specialty Exercise Programs
To compliment my health coaching services, I have several exercise options I like to use with my clients. As you can see, I enjoy nutrition and exercise. I do not think any wellness program is complete without balancing food with activity. Unfortunately, some of the activities we enjoy cause pain. Perhaps this pain is caused by muscle imbalances. Or, maybe it is caused by weak core muscles. In either case, I can offer a program designed to support your individual wellness path.
Foundation Training
“Move Well. Live Well” is the philosophy of Eric Goldman and Peter Park, who developed this amazing exercise technique. Their mission statement says it best: ” Movement is the precipitating factor that determines our maximum happiness potential. You just can’t live with vitality when your body is suffering due to pain and injury caused by poor movement habits. Foundation training is a solution. It is a journey of both physical discovery and deepened self awareness that enables previously unknown levels of health and happiness. It gives you the power to reclaim control over your body and be the best version of you. https://www.foundationtraining.com/ref/4716/
FMS
The FMS (Functional Movement Screen) , developed by Gray Cook and Lee Burton is designed to observe fundamental movements, movement patterns, and competence of basic movement patterns. This simple screen, consisting of seven basic movement patterns that require a balance of mobility and stability. Through completing these tasks, an evaluation of weaknesses, imbalances, asymmetries and limitations become noticeable by the trained health professional. Those who do poorly on the screen, often using compensatory movements during regular activities. These compensations can lead to poor performance, pain, or possibly injury.
SFMA
The SFMA ( Selective Functional Movement Assessment) , is a more comprehensive assessment used to classify movement patterns when pain and dysfunction are present. Additionally, it is an effective tool for directing manual therapy and therapeutic exercise interventions. In 2001, Gray cook described this concept as: “The observation of whole movements may redirect and broaden the clinical focus by revealing limitations unrelated to the medical diagnosis but pertinent to restoration of normal function”. So, using the SFMA, I can communicate information with your treating medical practitioner that may produce a more positive therapeutic outcome.