Sunday, November 18, 2012

2 Holiday Events! Bike and Hike...

11-18-12: The holidays are here and that usually means a lot of holiday EATING!!! Come participate in 2 events to burn some extra calories. Hope to see you at one or both!!!

12-mile bike ride on 12-12-12 @ 12:12 PM

To celebrate 12-12-12, come ride 12 miles on the SART at 12:12 PM. Looking for 11 other riders to join me so we can at least have 12 people riding. (More is ok!) Then we'll enjoy lunch at Souplantation afterwards. Start from our usual spot behind Souplantation & Hall of Records. For more info or to contact: 909-747-5935. (RSVP on FB or if possible)

18th Annual New Year's Day Hike up Blue Mountain

Start the new year off with this local tradition. Two hikes again this year, Jan. 1, 5:30 AM (to see the sunrise) and 12:00 PM for those who can't get up that early. (RSVP on either FB event)

Hike is up Blue Mountain, in Grand Terrace. Meet at Palm Ave and Honey Hill Drive.

Dogs and kids welcome! Sparkling cider and cups will be provided for the toast. Inspirational speaker TBA.

For more info or to contact Ernie Medina, Jr., cell: 909-747-5935. RSVP on FB if possible.

Friday, November 16, 2012

Exercise protects even if obese!

11-16-12: Another study just came out showing that exercise protects even if one is overweight or obese. This may be a big wake-up call to those who are in the "healthy BMI range" (below 25) but are inactive 'couch potatoes" because they die at 2x the rate than overweight execisers. Exercising has a protective effect against even other risk factors. To read more about this study, check out this link here.

Make your treadmill workout like outside...

11-16-12: We know that running on the treadmill is "easier" than running outside at the same speed. So how do you compensate? Some researchers found that setting your treadmill at 3% incline will mimic running on flat, windless, conditions outside. You can read more about it in this Men's Health article.

Friday, October 26, 2012

Exercise good for aging brain!

10-26-12: This study published in Neurology is one of the first to show a posistiveconnection between current exercise level and "white matter" of the brain status. White matter consists of the "connections" or wiring of the brain. While there are a lot of other questions that still need to be answered (like if past exercise history impacts this), it is another piece showing exercise's benefits to the brain.

Read the details here:

Thursday, October 25, 2012

Sugar toxic? It's the DOSE, silly!

10-25-12: And here's the other side of the anti-sugar coin, but Dr. David Katz, one of the leading preventive medicine and lifestyle medicine docs in our country. He posted something in Huffington Post in response to Dr. Lustig's anti-sugar "diatribe". You can read about it here:

I agree that fructose, which is the main sugar in fruit, is not evil in and of itself. I've heard nutrition speakers talk about how the FIBER in fruit helps to ameliorate any negatives of fructose.

So whether Dr. Lustig really means that ANY amount of fructose and sucrose is bad, or if it's a dose thing, is for you to decide when you watch his Youtube rant on 60 Minutes.

I, for the record, give any sugar a safe pass when eaten in natural foods such as raw fruits. My beef (vegi beef, that is) is against refined processed sugar--white sugar, HFCS, etc. And we all know that Americans eat WAY TOO MUCH of this kind of "bad" sugar!

As a reminder, the American Heart Association gave a recommended amount of "added" sugar: 100 kcals/day for women; 150 kcals/day for men. (Source: Circulation 2009; 120: 1011-102....

Sugar (glucose) is needed for fuel for our muscles, so from an exercise and PA standpoint, we need sugar to move. Just watch the added refined processed sugars while you're at it! ;-)

Tuesday, October 23, 2012

Lifting weights reduces risk of metabolic syndrome!

10-23-12: We cover the importance of strength training in my Total Wellness class, so I was glad to see a study coming out on the protective benefits of weight lifting on metabolic syndrome. Metabolic syndrome is a cluster of risk factors that when seen together, indicated an increased risk for developing type 2 diabetes. These risk factors are:

1. Large waist circumference (>40 inches for men; >35 inches for women)
2. High triglyceride levels
3. Low HDL
4. High blood pressure
5. High blood sugar levels

If you have at least 3 of the 5 above risk factors, you have metabolic syndrome.

Read more about how doing strength training exercises helps to protect you against this "pre-diabetes" state!

Monday, October 15, 2012

Yet ANOTHER study: Sitting is deadly!!!

10-15-12: These studies are coming out fast and furious, which I think is great because it gives us more ammo in the fight against hypokinetic disease!!!

A meta-analysis (18 studies and included a total of 794,577 participants) showed that your risk of diabetes, heart disease, and death were increased 2x if you sat for long periods of time.

What's even more disturbing (and backs up what other previous studies have found) is that this increased risk is INDEPENDENT of the amount of moderate-to-vigorous PA one gets, so even if you meet the PA guidelines, you are still at risk if you sit for long periods of time throughout the day.

What can you do to protect yourself? Don't sit for long periods of time!!! Office workers, college students, and other occupations that require you to sit for long periods of time are at risk so try and take small breaks every hour or so. Get up and move around, step in place, walk around your building or block, go up and down the stairs, etc. You could even play some active video games and have fun while you're taking a break! It only need be a few minutes to break it up, so active video games would be a great option for this kind of break.

Just because you get your PA for an hour a day doesn't mean you're safe to sit on your bum for the other 23 hours of the day!!!

E. G. Wilmot, C. L. Edwardson, F. A. Achana, M. J. Davies, T. Gorely, L. J. Gray, K. Khunti, T. Yates, S. J. H. Biddle. Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia, 2012; 55 (11): 2895 DOI: 10.1007/s00125-012-2677-z

Other reports on this study:

Why funding public health saves lives!!!

10-15-12: Here's another cool graphic slide pdf showing why we need to keep funding public health in order to save lives and save $$!

This is put out by the American Public Health Association, which is has upcoming annual meeting up in San Francisco last week of Oct. I'll be going there so and bringing back a lot of PA-related news! Also attending the first PA Sectional as well, so can't wait to see that!!!

You're job is killing you!!!

10-15-12: A great graphic slide show on how our jobs, and hypokinetic disease (sedentarianism or being a couch potato) is killing us!!! Check it out here:

Sunday, October 14, 2012

Is there a safe moderate intake level of toxic sugar?

10-14-12: According to the American Heart Association and Dr. Lustig, there is. That amount is:

Women: 6 teaspons (100 kcals) per day
Men: 9 teaspons (150 kcals) per day

You can read more about this and how to reduce your sugar intake by checking out the AHA's website. This position statement was first published in AHA's journal, Circulation, 2009, vol. 120.

A black and white guideline as to how much added refined sugar you can have per day, for those who have to have their daily sugar fix.

Now if someone could create a natural and safe pill we could take to block this toxic sugar from getting into our bodies...turns out there is! But that's for another post....;-)

3rd Toxic Sugar video!!!

10-12-12: Thx to my colleague, Melissa Halas-Liang, RD, founder of SuperKids Nutrition, for sharing this 3rd video on how toxic sugar is for you!

Video: "Sugar is killing us" (

Another excellent reason why we should all cut down on our intake of refined processed sugar.

Is there a moderate and safe level to eat? Check my next blog...

Friday, October 12, 2012

Sugar is deadly!!!

10-12-12: From time to time, I stray from purely physical activity and post other things, especially if those things would affect your ability to be physically active..and what would hinder that more than DEATH?!?

So this is a post about how SUGAR is deadly!!! Check out these 2 video clips about sugar and let me know what you think.

"Toxic Sugar: Dr. Lustig on 60 Mins with Dr. Gupta"

"The Real Polar Bears" (The commercials Coca-cola doesn't want you to see!)

Do you think that sugar is really this bad? Is it something that is ok to eat in "moderation"? And if so, what exactly is moderation?

If you're still not sure, I encourage you to read Mark Hyman, MD's book, The Blood Sugar Solution. You can read more about it here. His book has really changed my view on sugar and the other "5 Bad Guys" that I talk about in my classes and to my patients...and he also talks about them in-depth in his book. They are at the root of inflammation and insulin resistance in the body!!!

Oh yeah, and so is being a couch potato...;-)

Wednesday, October 10, 2012

Sprint intervals can increase post-exercise kcal burn

10-10-12: In the quest to find the "time" to exercise, a lot of attention has been focused on HIIT, or High Intensity Interval Training. This is where you do very high intensity for a short period of time, interspersed with low intensity time. The research shows that you can get cardio benefits in less time doing it this way, and this is the first study to show if you keep burning more kcals AFTER you're done the exercise.

In this study they did five 30-sec sprints on a stationary bike with 4 minutes of easy pedaling in between. Test subjects burned an extra 200 kcals per day from this kind of workout. More studies need to be done to see if this would translate to more weight loss and all, but it does look promising. Also, exercising at this high of a level usually is very difficult to do on your own, and seems to benefit from a coach pushing you.

You can read more about the study here at this link. They are presenting their findings in a poster session entitled, “A Single Session of Sprint Interval Training Increases Total Daily Energy Expenditure,”  at The Integrative Biology of Exercise VI meeting being held October 10-13 at the Westin Westminster Hotel in Westminster, CO.

Friday, September 14, 2012

Join Walk4Life Challenge to start Oct!

9-14-12: Want to give a boost to your exercise program? Then join our Walk4Life Challenge, a month long event for the month of Oct.. Oct is National Walk Month so we set up this challenge, though you don't just have to walk to be in it. Minutes of exercise count as well as step count.

Prizes will be given to the winners in each fitness category. You can participate as an individual or on a team! For more info or to register online, go to Beaver Medical Group's website.

An optional orientation meeting will be held Sept. 24, Mon., 8:00 PM, Conf. Rm. A, Redlands main clinic off of Cajon and Fern. For more info, contact Dr. Medina at or 909-335-4131.

Friday, September 7, 2012

Join our Walking Challenge!!!

9-7-12: Hot off the press! Announcing a new challenge for Oct.! Since Oct. is National Walk Month, we decided to hold a walking challenge called Walk4LIFE. Record your walking steps or minutes for the month of October and you could be a winner!
You can participate as an individual OR as a team, made up of 3-5 people, so recruit your family, friends, and co-workers to join you on a team! (Why not do mini-competitions within your workplace?)
While everyone will be a winner for walking more, we will give out prizes to the TOP 3 teams and top 3 individuals who walk the most. Raffle prizes will be available for everyone else.
Deadline to enter
Sept. 28 is the deadline to enter, so e-mail me at and I'll send you a flyer and registration form ASAP!
Hope you can join us for Walk4LIFE and feel free to spread the word!
Dr. Medina

Thursday, August 30, 2012

Couch potato kids top health concern!

8-30-12:  The C.S. Mott Children’s Hospital National Poll on Children’s Health conducted their 6th annual survey on top health concerns for kids, and for the first time, adults rate ‘not enough exercise’ as the leading health concern for children in their communities. You can read the full report here.

Number 2 is Childhood Obesity and September is National Childhood Obesity Awareness month, so now i is a good time to tackle the top 2 concerns of US parents!

Wednesday, August 29, 2012

Cooper Institute gets into serious video games!

8-28-12: The world-famous Cooper Institute, the non-profit arm of the Cooper Aerobic Center in Dallas, TX, has gotten into serious video games. Just came across this entry for The Quest to Lava Mountain in a contest for childhood obesity. You can see the trailer here and vote for it if you like it! Strictly a nutritional video game, but with the Cooper Institute getting into serious games, do you think that an exergame can't be far behind??? ;-)

Tuesday, August 28, 2012

Obamacare and Lifestyle Medicine

8-28-12: Found this article to be an excellent review of Obamacare and the state of our healthcare system. It focuses on what is going to collapse our system, and that it does NOT have to head this way, IF we take the necessary changes NOW!!! Unfortunately, Obamacare fixes some things, but it does NOT address the CAUSE of the problem.

Please read this and see what I'm talking about. PA is a BIG part of what needs to change in our current healthcare system. Exercise IS medicine, as is nutrition...and we're not using either no where near enough in our current healthcare system. That's why it will continue to break down if we continue on this path.

Here's the article, by Dr. Hyman:

Let me know what you think!!! Do you agree or disagree with his analysis?

Thursday, August 23, 2012

CDC: More people walking, but less meeting 150 min/wk

8-23-12: Some new data about Americans and PA just came out from the CDC:

"The Centers for Disease Control and Prevention study, based on a telephone survey from 2010, found that 62 percent of adults walk 10 minutes or more a week, up from 55.7 percent in 2005.
However, only 48 percent of adults exercise enough to improve their health, which was up from 42.1 percent in 2005, the CDC said."
So while the percentages are improving, we still have a long way to go in getting more Americans meeting the minimum recommended 150 mins. cardio per week goal. 
For more on this study, click here.

Monday, August 13, 2012

FREE Beg's Tri clinic!

8-13-12: I just registered for this...anyone want to join in? Check it out...Ernie

Are you interested in becoming a triathlete, but don’t know where to start? Join us for the….

PossAbilities Triathlon & Swim Clinic

Coach Tony Troccoli, IronMan competitor and USA Triathlon certified coach, will be conducting a beginner triathlon clinic for able and challenged athletes. The clinic will cover how the sport came to be, explain the
various distances, talk about equipment and how to prepare, how to setup your transition area, and walk you through a race from start to finish.

Date: Sunday, September 16, 2012
Time: 7am to 9 am
Where: Drayson Center
Martinson Conference Room
25040 Stewart Street
Loma Linda, CA 92354

Orientation: 7am to 8 am
in the Martinson Conference Room
Swim Clinic: 8am to 9 am
NOTE: No bikes are required.

Register online at Click on “Upcoming Events” then on “Triathlon Clinic”. Reserve your spot today.

Wednesday, August 8, 2012

Tech and hypokinetic disease

8-8-12: Another interesting Medscape article on how tech, media, and communications can play a part in fighting hypokinetic diz.

The implications of megatrends in information and communication technology and transportation for changes in global physical activity.

Lancet.  2012; 380(9838):282-93 (ISSN: 1474-547X)

Pratt M; Sarmiento OL; Montes F; Ogilvie D; Marcus BH; Perez LG; Brownson RC;
National Center for Chronic Disease Prevention and Health Promotion, Centers for Disease Control and Prevention, Atlanta, GA, USA.

Physical inactivity accounts for more than 3 million deaths per year, most from non-communicable diseases in low-income and middle-income countries. We used reviews of physical activity interventions and a simulation model to examine how megatrends in information and communication technology and transportation directly and indirectly aff ect levels of physical activity across countries of low, middle, and high income.

The model suggested that the direct and potentiating effects of information and communication technology, especially mobile phones, are nearly equal in magnitude to the mean effects of planned physical activity interventions. The greatest potential to increase population physical activity might thus be in creation of synergistic policies in sectors outside health including communication and transportation.

However, there remains a glaring mismatch between where studies on physical activity interventions are undertaken and where the potential lies in low-income and middle-income countries for population-level effects that will truly affect global health.

Evidence-based interventions to decrease hypokinetic dz

8-8-12: This just in from Medscape Abstracts! Another clip on the Lancet series on physical activity:

Evidence-based intervention in physical activity: lessons from around the world.

Lancet.  2012; 380(9838):272-81 (ISSN: 1474-547X)

Heath GW; Parra DC; Sarmiento OL; Andersen LB; Owen N; Goenka S; Montes F; Brownson RC;
University of Tennessee at Chattanooga, USA.

Promotion of physical activity is a priority for health agencies. We searched for reviews of physical activity interventions, published between 2000 and 2011, and identified effective, promising, or emerging interventions from around the world.

The informational approaches of community-wide and mass media campaigns, and short physical activity messages targeting key community sites are recommended.

Behavioural and social approaches are effective, introducing social support for physical activity within communities and worksites, and school-based strategies that encompass physical education, classroom activities, after-school sports, and active transport.

Recommended environmental and policy approaches include creation and improvement of access to places for physical activity with informational outreach activities, community-scale and street-scale urban design and land use, active transport policy and practices, and community-wide policies and planning.

Thus, many approaches lead to acceptable increases in physical activity among people of various ages, and from different social groups, countries, and communities.

CDC highlights walking!

8-8-12: This was in an e-mail I received from a fellow PAE, Pam Sampson, of the San Bernardino County Public Health Dept. She's a real advocate for physical activity!!! Thanks for sharing, Pam...

Six in 10 Adults Now Get Physically Active by Walking, According to a New CDC Vital Signs Report
Sixty-two percent of adults say they walked for at least once for 10 minutes or more in the previous week in 2010, compared to 56 percent in 2005, according to a new Vital Signs report from the Centers for Disease Control and Prevention

“More than 145 million adults are now getting some of their physical activity by walking,” said CDC Director Thomas R. Frieden, M.D., M.P.H. “People who are physically active live longer and are at lower risk for heart disease, stroke, type 2 diabetes, depression and some cancers.” 

You can help promote this month’s CDC Vital Signs report on Walking by encouraging your subscribers to:
·         Become a fan on CDC Facebook at  Description: Description: Description:
  • Follow us on CDC Twitter every day this week at and retweet our tweets  Description: Description: Description:
  • Get CDC Content Syndication: To syndicate the Vital Signs information, simply select “Syndicate Page” from the right navigation on the Vital Signs site and you will be directed to the Content Syndication site for additional instructions, including the option to self register if you have not previously.  Description: Description: Description:
Share links to CDC Vital Signs Report

Additional Resources
MMWR Vital Signs- Walking Among Adults — United States, 2005 and 2010            

Exergames good first step...great for hypokinetic dz!

8-8-12: I posted the following in my Exergaming Evanglist blog, and wanted to re-post here with some edits, because it talks about how exergames can combat hypokinetic disease!

From Exergaming Evanglist blog:  For those who have been in the field of exergaming for some time, this just published article on the effectiveness of exergames to increase physical activity is not new. We all know that certain games, in certain settings, can get the target population--sedentary Americans--in the moderate to vig. level fairly easily, while many other exergames will only get them in the "low intensity" level.

That's like saying swimming isn't as good a cardiovascular workout as it's cracked out to be because some just splash around or walk in the shallow end...even though many swim competitively or play water polo, both very vigorous cardiovascular activities.

Read this review about this RWJF sponsored research in this e-health newsletter I subscribe to.

By the way, some of the latest research in physical activity and hypokinetic disease is focusing on the "other 23 hours"...and how sedentary we are, even AFTER doing our 1 hour of moderate-to-vigorous physical activity a day! Here is where exergaming can really make a huge impact!!!

Some of the latest cancer research talks about how just 1-2 minutes of movement every hour will lower cancer biomarkers...and this is independent of your doing the prescribed 1 hour a day of MVPA!!! (Read more about that in my Physical Activity Evangelist blog)

So instead of blasting exergames for not being "exercise" enough, why not focus on how exergames can help REDUCE CANCER biomarkers and impact the "other 23 hours"???

Tuesday, July 24, 2012

Hypokinetic Dz more deadly than smoking?

7-24-12: The BBC put out this report on featuring Dr. I-Min Lee, highlighting how hypokinetic dz is more deadly than smoking. This is part of the Lancet series on physical activity that I posted earlier. I've been telling this in my classes and in some recent presentations, so it's nice to get more recent confirmation. 

Does that mean if you exercise regularly that you can smoke? Of course not...the best is NOT to smoke AND exercise regularly AND be active throughout the day. 

So after reading this, get up and move!!!

Friday, July 20, 2012

Hpokinetic Dz cause of 1 in 10 premature global deaths

7-20-12: Hypokinetic disease, a term I like to use for physical inactivity, is the cause of 1 in 10 premature deaths around the world, according the researchers. It highlights the seriousness of being a couch potato! Read more about it in this USA Today article.

Wednesday, July 18, 2012

Physical Inactivity "global pandemic"

7-18-12: In one of my many health newsletters that I receive, there was an article on how physical inactivity has become a global pandemic. This was a report on a news release covering a series on physical activity that was produced by The Lancet, published July 18, 2012.

Here is an excerpt: "Newswise — HOUSTON – (July 18, 2012) – The high prevalence and consequences of physical inactivity should be recognized as a global pandemic, according to a new publication by Harold W. Kohl, III, Ph.D., professor of epidemiology at The University of Texas School of Public Health, part of The University of Texas Health Science Center at Houston (UTHealth).

“Physical inactivity continues to be undervalued among people who can make a difference despite evidence of its health benefits and the evident cost burden posed by present levels of physical inactivity globally,” said Kohl, who is also with the Michael & Susan Dell Center for Healthy Living at the UT School of Public Health.

The paper is the fifth and final paper in The Lancet “Series on Physical Activity” published this week and outlines key strategies and resources needed to make physical activity a global public health priority. “This series emphasizes the need to focus on population physical activity levels as an outcome, not just decreasing obesity,” said Kohl, professor of kinesiology at The University of Texas at Austin."

 What solutions do the researchers suggest to tackle this global pandemic of sedentarianism?

1.  Increased prioritizing of physical activity across multiple sectors of influence including health, transportation, sports, education and business.

2. Focus especially on countries with low-to-middle incomes, where rapid economic and social improvements will decrease their physical activity demands of daily life.

3. Take a multi-sector, systems-and-community-wide approach to physical activity promotion to increase population levels of activity worldwide rather than efforts focused on individual health. Leaving efforts in the healthcare/patient education arena where we focus on individual change is NOT going to be enough, given the rate of this pandemic.  The researchers say that, “Improvements must happen at every level including planning and policy, leadership and advocacy and workforce training.”

For most of my 20 years working "in the trenches" of lifestyle medicine and health promotion and education, I have focused on changing individual behaviors, but maybe it's time to see how we can impact the larger picture through policy and environmental changes. We'll see how that happens in the next 20 years of my career! ;-)

Wednesday, July 11, 2012

PA becomes an official APHA Section!

7-11-12: I'm a member of the American Public Health Association (APHA), the oldest and most diverse public health org in the world. Even though it has "American" in the title, members come from public health entities all over the world.

For the last few years, Physical Activity (PA) has been a special interest group (SPIG). I've had the privilege of being a member of this SPIG since it formed. After reaching certain benchmarks set forth by the APHA, the PA SPIG has now been granted official SECTION status, joining 27 other primary sections.

What's so special about becoming a Section? In a nutshell, PA is not on probation anymore! We are now a permanent group as a Section, with a specific budget and more slots for sessions at the annual meeting, among other perks that Sections enjoy that SPIGs do not.

The PA SPIG was the fastest growing SPIG in the last few years, and we are excited to finally have reached Section status. This will allow public health professionals who are interested in PA more opportunities for networking, developing program content, craft policy, and develop our careers.

This promotion is a major affirmation by APHA on the importance PA has in solving our public health care crisis.

If you work in public health at any level, don't miss our upcoming annual meeting, Oct. 27-31, 2012, in San Francisco, CA. There, we will have our first official PA Section meeting, so you won't want to miss that!

Friday, July 6, 2012

Exercise Impact on Brain Vascular System

7-6-12: Greetings! Back from vacation and finally catching up on things. Going through my stack of journals, came across this article in the July issue (Vol 40 #3) of Exercise and Sport Sciences Reviews. It's one of the latest articles showing the positive impact of exercise on the brain, and how that seems to help with a variety of neurological issues, cognitive functions, etc.

Love this graphic that was included in the article which sums it up:

Check the ESSR link for the article online when it comes out, or e-mail me directly ( and I'd be happy to send you a PDF copy of the full article.

Note the increase of BDNF...that has been called the "Miracle Grow for the brain" because BDNF helps to grow NEW neurons!
Vitamin E for exercise? Study found that chronic aerobic exercise acts as an antioxidant while decreasing oxidative stress on the brain.
Bottomline: Regular PA and exercise is good for your brain! It will help you be smarter and help to reduce your risk of dementia, Alzheimer, and other neurological problems related to the NORMAL aging process of the brain (i.e. if you don't exercise, your brain will go through the typical aging process.)

Here's how they said it: "Exercise could well turn out to be the most convenient, practical, and cost-effective way to ameliorate age-related declines in cognition while mitigating other age-related diseases. These benefits have the potential to improve health with advancing age and to significantly reduce the anticipated and rapidly escalating costs associated with age-related cognitive impairment and dementia facing our aging society."

Saturday, March 10, 2012

3-10-12 Great hike up Blue Mountain this AM, the 5th annual hike sponsored by the Friends of Blue Mountain. The first 3 years were sponsored by the city of Grand Terrace, then the Friends of Blue Mountain took over last year.

Great weather and support, and saw quite a few people going up and down. Check out pictures from this hike!

Saturday, February 25, 2012

Being a couch potato increases cancer risk!

2-25-12: Here's another report showing how being a couch potato increase your cancer risk. This was presented at the annual conf. of the Amer. Institute for Cancer Research last Nov. 2011. You can read more about this at the AICR website. Check out the graph below highlighting various risk levels.

This graphic shows the various risk based on how active you are during the day, even when you get the recommended amount of physical activity recommended by the DHHS in 2008 (the green blocks). Being sedentary is an independent risk factor even when you do your recommended exercise prescription.

Bottomline: Even if you do your 30-60 mins. of moderate exercise at least 5 days a week, you can't afford to be a couch potato the other 23 hours of the day! You have to break it up and move throughout the day.

New mechanism on how sitting can make you fat!

2-25-12: Conventional wisdom held that the reason people gain weight watching a lot of TV was because they didn't burn a lot of kcals and they tended to eat a lot of kcals while watching TV. Well some new research has now found another reason: the "mechanical stretch load" that is common in sitting or laying down for long periods of time actually stimulate the precursors to fat cells to develop and multiply more rapidly (with kcal intake held constant).

You can read more about the study here. Another reason why you should avoid being a couch potato and hypokinetic disease! For the actual technical article, click on Am J Physiol Cell Physiol October 2011

(A more recent and technical article explaining this can be found Journal of Biomechanics, Jan. 2012)

Wednesday, February 15, 2012

How to think like an exerciser!

2-15-12: Wonder how life-long exercisers do it? Read this article so you, too, can think like an exerciser. Then maybe one day, you'll find that you're an exerciser, too!

Here are some of the tips in this article:

1. Look for opportunities, not excuses
2. View exercise as a necessity
3. Find ways to move all day long
4. Look at it as a tool for getting what you want

The article gives you examples and more details on how to think this way, so check it out and start becoming a life-long exerciser today!

Thursday, February 9, 2012

Eating well alone may not be enough to reverse metabolic problems

2-9-12:  Eating well may not be enough to reverse or prevent metabolic diseases from being passed on from an obese mom to offspring. But when exercise was added, metabolic diseases were reduced.;-)
While these studies, like many nutrition and exercise studies, were done in rats, the researchers said that due to the similarties in our metabolic systems, they expect to see similar results in humans.

2-9-12: Sadly, LA County passed an ordinance that will limit what you can throw and dig at the beaches starting this summer. Only beach balls and volleyballs are allowed, and no hole deeper than 18-inches!

We love to throw a football or frisbee at the beaches, and I love to dig deep holes to sit in so that only my head shows. Of course, we fill everything up and are careful not to hit people sitting close by or throw where there's less people, so it's sad that we can pay a hefty fine if we're caught doing those things.

Read more about it here:

Going to the beaches won't be as fun as it used to be...Boo hoo for cramping our physical activities at the beach, LA County!!!

Sunday, February 5, 2012

Super paintball!

2-5-12: While many were prepping for some game where they would sit on their rears for hours, a group of us ventured out and created our own excitement on this super day to play. Sarah (in white t-shirt) is a student at CSUSB and an intern at my work, and her first time at paintball (though she brought out all her own gear! Fortunately, she left her Glock (sp?) at home! ;-) She also brought her boyfriend's mom out, Tammy (blue sweatshirt), and it was her first time, too. They both did very well and took their hits well.

In one game, Sarah and I were on opposite sides and I happened to come across her so had to take her out in a hail of paintballs! LOL! Wish I could've captured that on time! ;-)

One lady (wearing hat in pix) from my evening Total Wellness class even came out to just watch--I think she even brought her mom out! Glad they weren't hit by stray paintballs in our staging area. Whew!

Enjoy some of the pixs!

Wednesday, January 11, 2012

Targeting Sedentarianism with exergaming!

1-11-12: Happy New Year! I hope that you have a great holiday break. I'm sure many received some sort of exergame (such as a Wii or Kinect), and are using it to stay active in the new year.

As I look back on the last few years in the field of exergaming, a lot of the attention has been focused on using exergames as a way to increase physical activity (PA) and to be used as a new intervention for an exercise prescription (Exercise Rx).

However, in just the last year, I've noticed a new focus coming up...that of decreasing sedentary behavior. At first glance, this may seem like 2 sides of the same coin or mere semantics, but in fact, evidence is coming out that shows sedentary behavior is an independent risk factor compared to not doing the your exercise Rx.

In other words, someone who is doing their regular exercise Rx of 30 mins, 5x/wk, but then then is totally sedentary the other 23+ hours of the day (sleep, sitting at work, driving, etc.), is almost at the same risk as not doing your Exer. Rx at all!!! In other words, doing your workout does NOT protect you from being a couch potato the other 23 hours of the day!!!

A study that just came out highlights this in youth. Published by the American College of Sports Medicine, you can read more about it here.

What I like about this new focus is that now, instead of seeing which exergames meet the moderate to vigorous levels of intensity to qualify as "exercise", we are just focused on kids (and adults) being less sedentary!!! They talk about the benefits of JUST STANDING while talking on the phone, for example. With this level of physical activity, EVERY SINGLE exergame would qualify as an tool to decrease sedentary behavior!!!

Imagine schools, workplaces, homes, taking "sedentary vaccinations" by playing a game or two of some popular exergame every hour. It would be a nice mental break as well as a physical activity against sedentarianism.

I think we should encourage more research into the viability and effectiveness of exergames to break sedentary behavior. Then maybe, exergames will be more fully accepted by all those in the sports medicine and healthcare fields and promoted as a tool for their patients/client.

What do you think? Feel free to comment here or e-mail me at or post a message on my Facebook wall (Exergaming Interventionist).

Monday, January 9, 2012

The best Dr. Mike Evans

1-9-12: Saw this on someone's FB page and loved it! It's in that "new" format of drawing on a whiteboard while giving a talk, though this one is the first one I've seen sped up and the artist is very good! Enjoy!

"23 and 1/2 hours: Single best thing to do for your health" by Dr. Mike Evans

Sunday, January 8, 2012

New Year's Hike makes Grand Terrace newspaper!

Our hike made the Grand Terrace newspaper! Hopefully, I uploaded the PDF ok...;-)

Tuesday, January 3, 2012

2012 off to a physically active start!!!

Jan. 3, 2012: Happy New Year everyone! I hope that you had a chance to do some physical activity during this holiday season, not only to burn some excess holiday kcals, but to have a better life and enjoy the holidays more. ;-)

Most of you know things were rocking for us here at Team Medina. We had our traditional New Year's Day hike up Blue Mountain on Jan. 1, and then I had a great game of paintball (another very physically active fun!) on Jan. 2 since the clinic was closed yesterday. If you want to see some pixs of all of these, check out the following URLS of these albums on Facebook:

Sunrise hike

Noon hike


Also, I joined and started an account on MeetUp ( and started the groups, "Physical Activity Evangelists and Trainees" and "Team CycleFit". Will see how posting events there will go. If you're on MeetUp, join those groups so I can grow my numbers there.

Stay tuned for more PA related stuff in 2012!!!

Fitness more important than weight - San Bernardino County Sun

Fitness more important than weight - San Bernardino County Sun

Check out this article that just came out on the front page of the Sun newspaper. Dr. Sallis is the former president of the American College of Sports Medicine and the founder/creator of the Exercise is Medicine program. The other exercise prof. they interview in there is someone from Beaver Medical Group that you may know. ;-)

Have a happy and physically active 2012!!!