▶ Are GMOs As Scary As They Seem?

Posted by trainerbob on May 15, 2015

May 152015

Dental Health — How Important Is Flossing?

Posted by trainerbob on May 8, 2015

May 082015

Flossing Teeth

Is flossing really all that important?

Yes! When you floss, you are cleaning the areas of the teeth that a toothbrush cannot access. Left on its own, plaque bacterial biofilm organizes and changes the environment in your mouth so that nastier bugs can survive. Once those bad boys get on the scene, you are at risk of developing infection, and possibly disease of the structures that support your teeth in your mouth.By flossing, you disorganize the bacterial plaque biofilm, and you are doing so in the most vulnerable area of your mouth. The tissue is more likely to become diseased between the teeth.The most likely outcome of not flossing is a gum infection (gingivitis) that may lead to gum disease (periodontitis), which can eventually cause tooth loss. The catch is that the initial signs of gum infection can be easy to ignore. Early on, the gums are a bit tender, red, and may bleed when brushing or flossing.

By flossing regularly, you also remove smelly plaque bacteria from more of your mouth than brushing alone removes, leading to fresher breath. It has also been shown to add years to your life!

— Source: University of California, San Francisco Department of Oral & Maxillofacial Surgery

The secret to healthy living

Posted by trainerbob on April 30, 2015

Apr 302015

Secret to healthy living

The secret to healthy living

1 Think Positive

2] Eat Better

3] Exercise Often

4] Feel Good

5] Repeat

12 Reasons To Start Lifting Weights

Posted by trainerbob on January 27, 2015

Jan 272015

Benefits of Resistance Exercise…

12 Reasons To Start Lifting Weights (and The Health Benefits of Resistance Exercise).

A few of the Benefits…

1) It’s Heart healthy

Reduced risk of heart attack and stroke
Improved cholesterol profile (lower LDL, higher HDL)
Lower blood pressure
Improves coronary blood flow

2) Lower your risk of developing diabetes mellitus (DM)

National Institute of health: weight training reduces your risk of diabete by 34%
Type 2 DM: Insulin Resistance
Weight training: increase insulin sensitivity, reduced disease burden, reduce need for medication (potentially) reversed the disease

3) Improve Athletic Performance, Reduce Risk of Injury

Includes casual sports, professional sports, anything in between
Reduced risk of sports related injuries (especially to high risk joints)
E.g. Strengthening muscles at the knee, reduce risk of ACL injury
Reduce risk of back injuries (lift safely, good form)

4) Extended lifespan/ live longer

Research has shown that people who exercise live longer, but also who eat healthy and take supplements they can get from sites as http://kratommasters.com/kratom-capsules.
Folks with less skeletal muscle or decline in skeletal muscle have shorter lifespans
In other words, more muscle mass, longer life span

5) Improved / better sleep

Research: exercise associated with better, healthier sleep
Who benefits the most (insomnia, night shift) and exactly how it helps are still being investigated
Lifting weights = Improved sleep hygiene

6) Increase your basal metabolic rate (BMR)

Describes the number of calories you burn in a 24-hour period (regardless of activity level)
Weightlifting increases skeletal muscle mass, BMR
Increase whole body metabolism (reason athletes need to eat more)

7) Weight loss & Improved body adiposity

Associated with weight loss, decrease in total body fat (adiposity)
Muscle does way more than fat, so some folks may not lose much weight
However, research shows total body fat will decrease
Associated with reduced risk of disease ( diabetes, heart attack, stroke)

8) Healthy bones

Osteoporosisis a disease of “brittle bones”, often associated with “little old ladies”
However, weaker bones and decreased bone mineral density is part of the aging process
Osteopenia: “pre-osteoporosis” , (think of it as a spectrum)
Primary prevention and treatment: strength training and resistance exercise
Increases joint loading, forcing bones to remodel and strengthen

9) Boost your balance & flexibility

Research: strength and balance training reduces risk of falls
Improved, maintained functional capacity
Falls (and fractures) are a major cause of morbidity (disease) and mortality (death) in elderly population

10) Improved stamina & productivity

Associated with reduction in fatigue, improved stamina
You may be exhausted immediately after exercise (transient)
Research: weight training improves total body stamina on a day-to-day basis, allowing you to get more out of your day.

11) Psychological and neurological benefits

Reduced the risk of depression and suicide
Reduced stress
Improved self esteem
Increase social activity, body image and mood.
Reduces the risk of memory loss, dementia.

12) Finally… You don’t have to lift like an Olympic power lifter or an NFL athlete to enjoy these benefits. You can also do pull ups and squats if you prefer.