blog archive

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How to stay limber and avoid aches and pains

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Injuries can happen suddenly such as a pulled muscle or can happen slowly over time such as a repetitive use injury.  Years later these injuries can come back to haunt us as the aches and pains we live with.  You can keep those aches at bay by remaining strong and limber.  The trick is to do exercises that do not aggravate those old injuries.

At Austin Personal Training and  New Orleans Personal Training  we use MedX medical rehab equipment that can be precisely customized with a premium on safety for those who have those haunting injuries. Exercise safely, release those endorphins, and the pains will go away.

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Heavy Weights with Minimal Force Can Be Safer than Light Resistance with a Lot of Force

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Care should be taken to minimize the likelyhood of injury when exercising. At New Orleans Personal Trainers and Austin Personal Trainers we use smooth controlled movement that minimize the ballistic forces that can cause injuries.  We also will use MedX medical rehab equipment that can be used by both athletes and those recovering from injury.

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Why Hot Dog Flavored Chips? There is a reason.

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I tried some hot dog flavored chips and damn, if they didn’t taste just like hot dogs. There is a wide variety of flavored chips choices to choice from - beet root to ham and cheese and even white chocolate. It is not just chips that have bizarre offerings – it’s fast food outlets and other restaurants with nuggets, French toast sticks, and the like.

The food designers work to create the combination of attributes that will keep us eating their concoctions. From this article Addicted to Junk Food? It’s Not Your Fault this quote:

“There are specialized food-science experts who engineer processed foods to deliver the right amount of salt + fat + sugar and crunch to disrupt the body’s natural controls on overeating to make people feel hungrier and unsatisfied.”

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Losing weight and keeping it off - what you are up against

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This New York Times article, The Fat Trap, explores how people lose weight, but almost without exception, gain it right back.

In one study, 50 obese men and women consumed just 500 to 550 calories a day for eight weeks and lost an average of 30 pounds. A year after the study, subjects had regained an average of 11  pounds and reported feeling far more hungry and preoccupied with food than before they lost the weight.

Yeah, I know the diet was too restrictive, but regardless, it is interesting to note what is going on hormonally. A quote from the article:

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High intensity interval training increases endurance

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From this article, Scientists Discover Why High Intensity Interval Training (HIIT) Can Match Endurance Training discussing HIIT:

“Short bursts of just a few minutes of exhausting physical activity can prepare muscles to work harder, boosting the production of new  mitochondria  (powerhouses of the cells, generating the energy that our cells need to do their tasks), which culminates endurance enhancement much like more time consuming endurance training. High-intensity exercise triggers the breakdown of calcium channels as a result of an increased production of free radicals.”

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Three different diets, equal in calories, three vastly different results

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This New York Times article, What Really Makes Us Fat, discusses the result of a study that produced surprising results.

The experiment: Three separate groups on three different diets stuck to a diet for a month. All subjects consumed the same amount of calories.

Diet 1: A high-carbohydrate low-fat diet - fruits, vegetables, whole grains, lean sources of protein.

Diet 2: A low glycemic index diet - fewer carbohydrates in total - non-starchy vegetables, beans, and minimally processed sources.

Diet 3: The Atkins diet - high in fat and protein and very low in carbohydrates.

Results: The fewer carbohydrates consumed, the more energy was expended.

A quote from the article:

“On the very low-carbohydrate diet, subjects expended 300 more calories a day than they did on the low-fat diet and 150 calories more than on the low-glycemic-index diet.”

And another:

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Caloric restriction and longevity

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A New York Times article, The Calorie-Restriction Experiment, details a study where researchers attempted to find out if eating less increased longevity. 132 men and women reduced their daily calories by 25 percent for two years to see if a Spartan diet affects the aging process and its associated diseases. 

Subjects experienced “astounding drops in cardiovascular risk factors”.

BUT, another quote:

“Ninety-nine percent can’t do it,” John Holloszy, a medical doctor who is the lead investigator at Washington University, told me. “The people in the study are not going to stick with it” after they leave.

Damn.  Two years to figure that out?