App & tracker for kegel exercises!

11-11-14: Wow, an app and activity tracker for kegel exercises!

http://www.gizmag.com/elvie-pelvic-floor-muscle-exercise-device/34666/?utm_source=Gizmag+Subscribers&utm_campaign=74ccfff271-UA-2235360-4&utm_medium=email&utm_term=0_65b67362bd-74ccfff271-90264042

8-4-14: Check out this new study that just came out....what makes us fat!

I would totally agree with this 100% because I'm the PA Evangelist and all..however--and I'm not saying that I'm smarter than Dr. Uri of Stanford Med--I know there are issues with tracking food intake in most of these big studies. None of these big studies tracked actual intake, so we don't really know what people were--and are--eating.

He even says as much in the article. But let's say that the premise of his study is true...that we're not eating more than we were 20 years ago. I'm sure he knows this, but I didn't read about it in the article, but this idea of "kcals in kcals out" is based on a FLAWED premise: that kcals are all created equal...and they are not!

While 1 gram of CHO from a piece of bread and 1 gram of refined sugar are both 4 kcals, the effects IN the body when it comes to fat storage, chronic inflammation, insulin resistance, and many other metabolic changes that lead to weight gain are NOT the same! Kcals from processed refined foods are MUCH MORE DEADLY than the exact same number of kcals that come from natural, plant-based foods.

That doesn't mean I don't agree with the fact that we definitely ARE MOVING A LOT LESS THAN they did 20 years ago, but to leave out the fact that our food supply has been modified, adulterated, and even "Frankenstinezed" definitely is part of the obesity epidemic.

Just my 2-cents, another perspective on how the same number of kcals today are much deadlier than that amount of kcals 20 years ago.

Sitting can be deadly!!!

1-8-14: Happy New Year! Hope you had a great holiday, now it's time to get back on track!!! Opening up with this post I saw online...good info on the dangers of sitting too much! Has some good tips in there on how to decrease your sedentary time.

http://www.webmd.com/fitness-exercise/features/do-you-have-sitting-disease

Some other options that can help:

Bicycle desk


Walking desks

Stand converters

The goal is to not sit for more than 1 hour, so whatever you can do to remind you--set an alarm, get an app that helps get you going.

Here's to a healthy and happy 2014!!!!

Different perspective on working out...

11-28-2013: Part of my passion is motivating people to be more physically active, to work out more. Love this article I came across on FB that really focuses on why we are PA Evangelists. You can read the whole article here, but here are the 10 points this author wants to impress on your daugther:

1. Strength = self-sufficiency
2. Fitness opens doors
3. The bike is the new golf course
4. Exercise is a lifestyle, not an event
5. Health begets health
6. Endorphins help you cope
7. Working out signals hard-working
8. Feeling beautiful = looking beautiful
9. Nature rules
10. Little eyes are always watching

Read the article to see more on each point. Excellent thoughts as we approach 2014!!!

Exercise and stress

11-14-13: It's well-known that exercise helps us deal with stress. Here's another study that shows the more fit you are, the better your body is able to handle the stress response.

Exercise & Epilepsy risk connected

11-14-13: An interesting study looking at levels of exercise as a kid and risk of epilepsy later on in life. Lower levels of exercise associated with increased risk of epilepsy, supporting findings in animal studies. Read the details here.

Exercise benefits those with Alzheimer's

11-14-13: Another study on how exercise helps with balance and brain function in Alzheimer patients. Check it out here.

Exercise reduces inflammation in diabetic adults

11-14-13: Another study showing how exercise reduces inflammation in diabetics, and this helps to slow down the progression of the disease. Read more about the study here.

Aerobic exercise helps the brain stay sharp!

11-14-13: Just came across this new study. Researchers at the Center for BrainHealth (University of Texas at Dallas) published in Frontiers in Aging Neuroscience found that doing a physical exercise regimen helps healthy aging adults improve their memory, brain health and physical fitness. Why is this important? Adults 50 and older, say that “staying mentally sharp” outranks social security and physical health as the top priority and concern in the United States. To read more, click on the article here.

1/3 of CA students can't pass all 6 areas of Fitnessgram!

10-23-13: This report just came out in the local newspaper this AM. While there have been improvements, 1/3 of 5th, 7th, and 9th graders did NOT pass all 6 areas of the Fitnessgram in CA. Different school district administrators are doing what they can, so kudos to them. You can read the full story here:

http://www.sbsun.com/social-affairs/20131023/california-students-fall-short-on-physical-fitness-test

What do you think can and should be done to improve this? The future of our state and country depends on us figuring out how to change this trend. Research shows that fitness is linked to academics in a positive way. The more fit you are, the better your grades are!

Everybody Walk documentary just released!

10-17-13: Just finished watching Kaiser Permanente's documentary on walking...excellently done! Recommending it to EVERYBODY to watch!!! Check it out here:

The Walking Revolution


There's also an interesting West Wing PSA on walking that you can check out here.

Hope this helps motivate everyone to be more physically active!!! It'll do our country good.

Aerobic fitness boosts learning in 9 & 10 y/o kids

9-13-13: More evidence why we need to keep PE in our schools!!!

http://www.stonehearthnewsletters.com/aerobic-fitness-boosts-learning-memory-in-9-10-year-old-children/learning/

Exercise no better than drugs for depression???

9-13-13: This study just out on exercise and depression came to this conclusion:

"When compared to psychological or pharmacological therapies, exercise appears to be no more effective, though this conclusion is based on a few small trials."

You can read more about this study on the link above. A few things come to mind:

1. What is the ROI of exercise compared to drugs?
2. What are the side effects and risks of exercise compared to drugs?
3. What are the other benefits that one gets from exercise that you don't get with drugs?

Bottomline: still seems like exercise is the "drug" of choice when you consider the BIG picture!

Couch potato time bomb ticking with kids in the UK!

8-22-13: Came across this article in one of my networks...the US isn't the only country struggling with kids and inactivity! Check out this article and what they are doing about it. Sounds like a similar program to our Let's Move.

http://www.bbc.co.uk/news/health-23778946?goback=%2Egde_4598141_member_267808768#%21

Not surprising the US has company, unfortunately! Good advice about getting parents involved and finding a sport or activity that engages the kids, that they enjoy. We do that with a variety of things here in SoCal. Started a homeschool mtn bike club and now we have kids from 6 to 16 riding with us 2-3x/wk. Great to see them start of having to walk up every little hill to becoming a confident mtn biker and helping other newbies.

My daughter was on a local club swim team from 6 to 13 years old and that was a great form of exercise as well. She enjoyed going to meets and getting all kinds of colored ribbons.

I like using the "enemy"--technology--to get kids moving. Programs like Zamzee is a great site for doing this, backed by research. Also, active gaming or exergaming is a great way to get the video generation moving at the same time. Companies like Motion Fitness are leading the way in this arena. Finally, there are many apps out there that are designed to get kids and adults moving. Mobile Adventure Walk is one such app where a parent can create a "treasure hunt" for the kids to do while going on a walk, similar to geocaching but you have to answer clues based on your surroundings to get points. It's a free app available on the iPhone.

Definitely need to meet this head on before we really start to suffer the consequences of this trend!!!

Yoga and weight loss

8-12-13: Came across this study on how yoga is an effective tool against the obesity epidemic. Check it out here! http://www.stonehearthnewsletters.com/yoga-may-solve-the-global-obesity-problem-says-new-study/yoga/

Activity trackers: are they accurate?

8-5-13: Saw this post on FB and thought it very interesting. Remember, this is just one person so don't take it as a "study", but the conclusion is still a good one. Check it out!

http://news.yahoo.com/blogs/upgrade-your-life/accurate-fitness-trackers-150220254.html

Speaking of activity trackers, I just got my MisFit Shine today so am finally testing it out. Stay tuned for updates! Here's what it looks like on my arm. Very futuristic and minimalistic! For more info, check it out at:

http://www.misfitwearables.com/

Exercise & Alzheimer's

7-31-13: Another study just out showing the benefits of exercise and reducing the risk of Alzeimer's disease! That is something I do NOT want to get, for it is devastating. Another great reason to exercise daily!!! Check out this report here.

Another "exercise doesn't help weight loss" baloney article!!!

7-12-13: Just saw this posted on my sister's Facebook page and just had to comment on it:

"Exercise doesn't stop obesity; US report finds it's all about dieting"

http://www.abc.net.au/news/2013-07-11/excercise-doesn27t-stop-obesity-new-report-finds/4813126

Don't you just love these correlation studies??? It gives the wrong message, I believe. When you look at actual studies done on weight loss programs, the MOST effective way to lose weight is via eating healthy AND exercise! Almost every study I've seen done on weight loss shows that if they even lose weight with diet only, they end up losing more lean mass (muscle and water!)--exactly the WRONG weight to lose! And yes, it's hard to lose weight with just exercise alone, so the MOST effective way is to do BOTH. That's why I don't like these kind of news report because they give people an excuse NOT to exercise...they get the impression that "exercise is a waste" when it comes to losing weight. 

Think those people on Biggest Loser would lose the weight they do if they just dieted and didn't exercise? I don't think so!!! While I'm not a big fan of the show, it does point out one key thing about exercise: you have to be doing it at the right INTENSITY in order to lose weight. Sure, "physical activity rates" have gone up, but that basically means that more people are reaching the MINIMUM recommended amount of PA (150 mins/week of moderate intensity). That is NOT enough to lose weight, even though it's a good start.

If you want to see what it takes for SUCCESSFUL LOSERS, check out this on-going study of over 10,000+ successful losers and see what eating and exercise strategies they did to lose the weight and keep it off. When it comes to PA, they are doing a MINIMUM of 60 mins., daily, at moderate to high intensity!!! That's way more than the 30 mins 5xw/k amount that is recommended by the federal gov. 

http://xnet.kp.org/permanentejournal/sum03/registry.html

Bottomline: If you want to lose excess FAT, build/tone muscle and bone, and get fit and healthy, you have to do BOTH--eat healthy, do cardio a minimum of 50 mins, 5x/wk at moderate intensity (at least!), and strength training at least 2x/wk. (There are other factors that impact obesity--sleep deprivation, toxins, too much stress, and other factors that increase chronic inflammation and impact epigenetics, but this is the core foundation of weight loss.)

Why your "brain bucket" may not be safe enough...

7-4-13: If you're in the market to buy a new bicycle helmet, consider getting an MIPS-system helmet that not only protects again linear blows, but reduced brain rotation that leads to concussions. One helmet out now with this system is the Scott Taal ($75) and Lin ($120). To read more about how helmet safety has lagged way behind, read this article: http://www.bicycling.com/senseless/

Study: A little exercise can change your DNA for good!

7-3-13: Just rec'd this article and since I just did a health talk on how we can change our genes with lifestyle, it caught my eye! Check this article out...it's gives a very good explanation about how exercise can change gene expression (called "epigenetics"). This is a new and exciting field, and I believe we will be hearing more about "lifestyle epigenetics" and "lifestyle epigentic therapy".

http://www.stonehearthnewsletters.com/how-just-a-little-exercise-changes-your-dna-and-why-that-is-a-very-good-thing/benefits-exercise/

For a cool interactive website that shows just how changing the epigenetics changes the DNA structure and turns on and off a cell, go to this URL:

http://learn.genetics.utah.edu/content/epigenetics/control/