Have you?............

The 12 Biggest Myths About Personal Training

Last Updated: Jul 12, 2016 | By Jon Goodman



Overview
It’s time to set the record straight: Personal training is at the forefront of preventative care -- exercise is medicine after all -- yet the elitist gap between the general public and fitness industry seems to be widening. This disconnect is unfortunate, because trainers are really here to help. In an attempt to bridge the gap, these are the 12 biggest myths about personal training.

1. Trainers Know It All
The truth is that trainers get tricked into emptying their wallets just as much as the clients they serve. While they have at least one or two tried-and-true methods, they're also tweaking and testing new programs and exercises. When you ask yours a question about a new workout fad, pill or supplement -- even if he's heard of it -- he might not have had a chance to read the research surrounding its effectiveness (if it exists). It’s impossible to keep up to date with everything. What’s most important is to find a trainer you trust and follow his or her guidance.


2. All Trainers Have Six-Pack Abs
Most trainers are human beings who don’t eat broccoli and plain chicken exclusively. They indulge in an extra piece of cake, occasionally skip a workout and sleep in. Don’t judge trainers solely on their appearances, because you might not be willing to do what they do, and even if you are, every body is different. Case in point: Tiger Woods has a golf coach, and he’s not a better golfer than Tiger Woods. An expert has taken the time to study the craft, and the best trainers have a deep understanding of how the body works. Just because somebody has abs, doesn’t mean that she can help you get them for yourself.

3. Trainers Are Paid a Salary
It’s rare to find a trainer on a salary. Most get paid as they work. Also, in many gyms (especially large commercial gyms), there's a lot of pressure to hit sales targets. This means many trainers view the job in the wrong light. The best way to get and retain clients was, and always will be, to do a great job. But when a client cancels last minute and the trainer doesn’t get paid, the job becomes stressful to the point where it’s impossible to serve our clients. Even though you’re paying for an hour session, recognize that at least an hour of preparation time has been put into that session in designing the program, scheduling and researching.

4. Trainers Love to See You in Pain
To get stronger and look better, you don’t always need to be sore, and it’s not (or at least shouldn’t be) your trainer’s goal. Delayed onset muscle soreness (DOMS) occurs when you use muscles you haven't used before or in a different way than you're used to. That might also be helping you build muscle, but pain isn't mandatory. Truth is, the more intense the pain, the fewer high-intensity training sessions you can do. Hypertrophy (muscle gain) occurs in three primary ways: mechanical stress, metabolic stress and muscle damage. A good trainer monitors your soreness because it’s an indicator of how your recovery mechanisms are working.

5. A Trainer’s Job Is to Help You Lose Weight
While losing weight and getting fitter, are admirable goals, they're not SMART goals (Specific, Measurable, Attainable, Relevant and Timely). Without these components, you're likely to flounder in your attempt. A trainer helps you make SMART goals. A goal of losing 10 pounds always should have a deeper reason. Whether it's to fit back into your favorite outfit, look better naked, impress your in-laws or set a better example for your kids, ask yourself why you want to lose weight. Sticking to an exercise program is hard work. There are times when you’ll want to quit, especially in the beginning. Without understanding your why, you'll have a harder time sticking to achieving your goal.

6. You Have to Confuse Your Muscles
Keeping the body guessing isn't a good way to get fit. A trainer doesn’t need to teach you something new every day -- they need to teach you how to do something better. All of the most important movements you can do in the gym should come naturally. Perhaps you still know how to perform them or maybe your body has forgotten over years of inactivity. Either way, what’s most important is learning how to generate as much tension throughout a proper movement as possible. Trainers don’t need to teach fancy new exercises. Instead, they should focus on teaching you how you should be feeling throughout a movement. Form and consistency are fundamental.

7. Hiring a Trainer Is Enough
Most trainers don’t go into the business to get rich. Most trainers had their lives changed by finding fitness and made it their goal to spread that passion. Because of this, trainers get frustrated when their clients don’t do their homework and adhere to a prescribed nutrition and workout plan. Your success is their success -- both personally and financially. So if something is wrong and you don’t like the program or you're not seeing the results you want, speak up. If not, get it done. Even if you work out with a trainer three times a week, there are still 165 hours a week that you’re on your own.

8. You Need to Work Yourself Up to the Gym
Please stop thinking this! Personal trainers are trained to work with people at all levels. Some specialize in working with people new to training, while others focus on the advanced. In either case, they're there to help. The gym is meant to be a place where everybody is welcome, and if you’re not comfortable for any reason, let your trainer know. You might be nervous stepping into a gym for the first time, but there’s no better time than the present. If you don’t feel comfortable in the gym you’re using, change locations and find one you enjoy. Building a community with other exercisers is a great motivation to stick with your regimen.

9. Trainers Also Supply an Intricate Nutrition Plan
This is a bit of a sticky subject, and the rules change depending on where you live. In most places in North America, trainers may advise you on nutrition as long as that advice doesn’t extend beyond government guidelines. That said, few trainers have an adequate background in nutrition. A trainer may be knowledgeable if your situation mimics her own, but trainers often don’t know what the proper guidelines are for you. There are exceptions, but a trainer’s job is primarily to create your workout routine. If you’re looking for in-depth nutrition guidance, there are professionals -- such as registered dietitians -- who can work in tandem with your trainer.

10. A Perfect Workout Is an Hour Long
Most personal trainers hate the one-hour session. Workout protocols change depending on the goal of the session. A fast-paced metabolic workout might only require 30 to 40 minutes, while an intense hypertrophy (muscle gain) workout could be as long as 90 minutes. If a trainer ends a session in 50 minutes, it’s not because he's slacking, but because that was the optimal time to accomplish the goals of that session. Trainers have to maintain a schedule and because of that, they stick to charging for either 30 minutes or an hour. Think of it this way: You’re not paying for an hour of the trainer’s time; you’re paying for the accumulated knowledge that the trainer has spent years acquiring.

11. The Workout Is the Most Important Part
If it feels like you’ve hired a trainer to give you 10 exercises and stand over you while you sweat to make sure that you count properly, you’re getting ripped off. Requirements for an exercise program are basic for most beginners. A trainer’s job, first and foremost, is to get you to want to do the program and the workouts. It’s our job to get you comfortable, confident and looking forward to coming into the gym. Hopefully he knows how to count, too.

12. You Have to Train in Person
With the advances in technology, more trainers are taking their services partially online. There are four main reasons why online training is great for the client: First, it’s often cheaper. Training one-on-one can get costly very quick. Second, it’s independent of location. If you live in a remote area where there isn’t a gym or you’re not confident in the abilities of the trainers close to you, this is a good option. Third, matching your schedule with your trainer’s schedule can be a pain. Training online helps avoid the problem. Finally, online training allows you to research and find an expert in dealing with your specific goals.

The 10 Grossest Things That the FDA Allows in Our Food

This one was a little tough to get through, but there are somethings worth gagging over, so you know what you are eating.

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Overview

Hold the spice -- do you know what’s lurking in your black pepper? To keep our food production process humming along, the Food and Drug Administration allows certain imperfections to show up in our foods. They’re even listed out in the FDA's Defect Levels Handbook. LiveScience.com recently tallied up the number of defects, and found that, out of the 179 listed defects, a whopping 71 are insect-related. In fact, insects are the most common food defect. As to what the other “defects” really are? You may be in for a stomach-churning surprise. Here are our 10 worst.

10. Sand and Grit

Have you ever chewed on a raisin and tasted something sandy? You may very well be chewing on sand and grit. According to the FDA, foods such as raisins and cumin seeds can have small levels of sand, dirt and stones that contaminate the raw agricultural product at the time of harvest.

9. Foreign Matter

Foreign matter, which includes “sticks, stones, burlap bagging and cigarette butts” according to the FDA, can show up in your black pepper, sesame seeds and mace (the spice, not the self-defense spray!).

8. Rot

Rot is “plant tissue that is visibly decomposed, usually discolored with disagreeable odors and taste,” says the FDA. And it can appear in canned beets, cherries (fresh, canned or frozen), canned plums and potato chips.

7. Mold

Mold shows up as the second most common food defect in the handbook. It can appear in apple butter, various tomato products -- including ketchup and tomato juice -- and more. It's viewed as only an aesthetic problem (defined by the FDA as “offensive to the senses.”). However, the FDA warns that mold in ingredients like allspice, ground red pepper, cocoa beans and green coffee beans can be harmful. These types of molds may contain mycotoxin, which can make a person sick.

6. Mites

These creepy-crawly arthropods can appear in berries, frozen broccoli, mushrooms (canned and dried) and other products.

5. Insects

Whole insects could appear in foods such as berries (canned and frozen), peanuts, apple butter and cornmeal. Insect fragments -- or, to put it bluntly, body parts -- are found in ground oregano, ground allspice, peanut butter, chocolate and more.

4. Larvae

Juvenile, pre-metamorphosis insects -- or larvae -- could show up in sweet canned corn, berries (canned and frozen) and peaches (canned and frozen).

3. Rodent Filth

Rodent hairs, which the FDA has dubbed “rodent filth,” received 23 mentions in the handbook. Rodent filth can appear in crushed oregano, peanut butter, ground pepper, popcorn, sage… the list goes on.

2. Parasites

Fish parasites -- also known as copepods, or “free-swimming marine crustaceans” according to the FDA -- are permitted to an extent. Whitefish can contain 50 parasitic cysts per 100 pounds of fish (whole or fillets), while bluefin tuna can contain 60 parasitic cysts per 100 fish.

1. Mammalian Excreta

Mammalian excre -- what? Our winner for grossest food defect goes to mammalian excreta, otherwise known as animal poop. It appears 15 times in the handbook and can be found in cocoa beans, whole ginger, fennel seed and more.

How to Live to 100

I found this in a folder of things I filed for future reference. I find a number of things in this article interesting, but I don't necessarily agree with everything. If you aren't enjoying what you are doing, do something else. Change your environment as best you can to find new enjoyment. Why worry about living to 100 if you aren't doing what gives you pleasure, contributes to the people around you, or expands to your knowledge so you can enjoy being the person you really wish to be. You will only get a single chance to make the most of this life, and there is nothing beyond it. Make it a good one and have some fun.

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By Dr. Maoshing Ni

People often ask me if it is actually possible to live to age 100, especially if
they had bad habits in the past. I always answer that while aging is
inevitable, poor health is not. Read on to find the most effective ways to live
to 100.

It really is possible to live to 100.

The good news is that your body was designed to be 100 — but, you have to
get out of the way. Getting out of the way means taking an honest look at the
habits and lifestyle you are living with today. Most of us have developed
habits that limit our true health potential. But don't let these bad habits of the
past discourage you. What matters is what you do from this moment forward.
Leave behind the habits that aren't serving you — smoking, eating fast food,
and so on — and start choosing habits that your body needs to thrive.
Lifestyle habits that age you most quickly

The culprits that will most quickly age you and negatively affect your health
are:
1. Poor diet
2. Lack of exercise
3. Stress and worry
4. Exhaustion
5. Unhappiness
6. Lack of love
7. Toxic overload
8. Blockages and congestion of the transportation highways within our
bodies.

Healthy habits to live long

It takes 14 to 21 days of repetitive behavior to form a new pattern in your
brain. Once the pattern is formed, it becomes an automatic behavioral
response. As you develop new healthy habits, they will begin to replace bad
habits. Here are some of the most transformative longevity habits:

1. Drink more water
Drink 8 glasses of fresh, filtered water every day. Water is very important for
proper lymphatic drainage and hydrating the cells to prevent buildup of toxic waste products. Your safest bet is filtered water. The best kind of filtration
processes for removing contaminants use activated charcoal, which removes
the impurities but leaves the water-soluble minerals. Avoid water softeners,
which take away essential minerals.

2. Eat like a centenarian
The rural community of Rugao, four hours north of Shanghai, enjoys the
reputation as the "longevity county of China" because there are over 200
centenarians in the small region -- the highest number per 1,000 residents
anywhere in China. Rugao residents eat mostly fish, vegetables,
mushrooms, seaweed, corn and buckwheat. There was virtually no meat or
poultry present in the majority of their diet. Scientists have confirmed the
health benefits of a diet high in fish and vegetables and low in animal
products.

Know what foods to enjoy and what to avoid:
• The very best thing you can do for your health is to eat a wide array of
colorful fruits and vegetables every day.
• Eat fish and cut back on meat and poultry.
• Choose the right fats. Cut back on saturated fats like butter and avoid all
trans fats. Instead, choose mono-saturated fats: olive, sesame, canola, flax,
and fish oils.
• Avoid all refined sugars.

3. Restore with regular rest
Get 7 to 8 hours of quality sleep every night.

4. Take the stairs!
Take a walk. Go for a swim. Join the gym. Find an exercise activity that
works for you and stick to it, practicing at least four times a week for thirty
minutes a session. Regular exercise can strengthen your immune system,
uplift your mood, maintain joint mobility, increase energy - the list goes on
and on!

5. Manage your stress.
Stress is the root cause of most of the diseases that shorten our life span.
Meditation is a powerful way to manage your stress level. For the best
results, meditate every day. Start with five minutes and work your way up to
fifteen or twenty minutes. Another option? Get your exercise and stress-management all in one by beginning a tai chi practice.

6. Detoxify your surroundings.
With environmental factors causing ever more damage to our well-being, it is
important to know what to look out for and avoid. For starters, you can avoid
many dangerous chemical compounds if you buy organic foods and use
glass and recycled paper products. In addition, it is beneficial to undergo periodic detoxification treatments with special dietary and herbal regimens to
lower your body's toxic load. An herbal blend that is specially formulated for
helping your body detoxify is Internal Cleanse. Also learn how to eliminate
the toxins with this 5-Step Detox to Revitalize You.
I hope you found the answers to get you started on your own longevity quest!

May you live long, live strong, and live happy!

-Dr. Mao

Myths about Electromagnetic Hypersensitivity and Multiple Chemical Sensitivity

Electromagnetic radiation from power lines, wifi, cell phones, TVs, light bulbs, and toasters have been blamed for causing poor sleep, fatigue, heart palpitations, headaches, nausea, dizziness, memory impairment, skin rashes, depression, anxiety, colds, digestive disorders, and chronic pain.

Harriet Hall, M.D. asks whether electromagnetic hypersensitivity (EHS) is physical or psychological, and dispels some myths about it and other sensitivities. This article appeared in Skeptic magazine 18.1 (2013). Read Harriet Hall’s bio at the end of this article.

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As if we didn’t have enough things to worry about already, now we are being told to fear our toasters. A typical headline trumpets “The Effects of Invisible Waves.” We are increasingly exposed to electromagnetic radiation from cell phones, cell phone towers, wireless Internet routers, cordless phones, and power lines. Other sources 1,2 are our household appliances: TVs, hairdryers, light bulbs, and yes, your trusty toaster. These invisible villains are said to lead to a variety of symptoms, including poor sleep, fatigue, heart palpitations, headache, nausea, dizziness, memory impairment, prickling and burning sensations, along with skin rashes. They’ve even been blamed for depression, anxiety, colds, digestive disorders, and chronic pain. It’s called electromagnetic hypersensitivity or EHS.

Is EHS physical or psychological? Research is problematic because there is no universally accepted definition of the condition. The array of symptoms is reminiscent of the symptoms of chronic fatigue syndrome, Gulf War syndrome, fibromyalgia, somatization disorder, anxiety, and simple stress.

One sufferer claims to be so sensitive that if he is in the front yard and someone in the house hangs up from a cell phone call, he can immediately feel an energy shift.4 (What would happen to his brain in a stadium full of people on cell phone calls?) I’d love to see him submit to rigorous controlled testing— I’m guessing he has little chance of winning Randi’s million dollars.

Another says, “If I walk into a room or building that has Wi-Fi, my most immediate sign is that the front of my right thigh goes numb; if I don’t leave, I’ll get short of breath, chest pains and the numbness will spread.” (Numbness, shortness of breath, and chest pains are classic signs of hyperventilation due to anxiety.)

Such claims don’t hold up under scrutiny. A 2005 review in the Psychosomatic Medicine journal identified 31 blinded provocation experiments done on “electromagnetically hypersensitive” subjects. Twenty-four studies found no evidence of sensitivity. Seven studies did report some supporting evidence, but in two of them the same research group tried to replicate their own findings and failed; in three others, the positive findings could be attributed to statistical artifacts; and in the remaining two the results were mutually incompatible (one showed improved mood; the other showed worse mood). Studies that were not blinded all found that the patients reported symptoms only when they were aware that the EMF (electromagnetic field) source was switched on. The implication is obvious. The researchers noted:

The symptoms described by “electromagnetic hypersensitivity” sufferers can be severe and are sometimes disabling. However, it has proved difficult to show under blind conditions that exposure to EMF can trigger these symptoms. This suggests that “electromagnetic hypersensitivity” is unrelated to the presence of EMF. […]

Read the full article.
Myths about Electromagnetic Hypersensitivity and Multiple Chemical Sensitivity

Montana sense of humor

A research project was done on what types of humans were the recipients of animal attacks.   When Montanans were asked they uniformly proclaimed it was "The slow ones."

Reducing conflict and maximizing your own efforts toward healthy living

We’ve learned that change can be hard, and changing others is harder. It can be challenging to know where to start. Take one of these concrete steps today to start reducing conflict and maximizing your own efforts toward healthy living.

1). Practice sacrificing a “win”. If you find yourself in a conflict with a loved one, check your instinct to want to be “right”. Ask yourself who you want to win: you, or the team that makes up you and your loved one(s). Sometimes we have to sacrifice personal “wins” for the sake of the greater good of the family/friend unit. Often that means loving and accepting our loved ones even when they disagree or aren’t compliant with what we believe we have a better way This takes practice, and it can be uncomfortable at first.

2). Use “approach” goals instead of “avoid” goals. To foster understanding among you and loved ones, play with the language you use to (gently) coach them. “Avoidance” goals — such as “stop eating junk food”, “don’t watch TV after dinner”, and “don’t overeat” — are more likely to make people feel restricted, rebellious, and resistant. "Approach goals", such as “try two new vegetables this week”, “eat three different colors of plants today”, and “do something that gets you out of breath for 20 minutes” — are more likely to make people feel expansive, creative, interested, and willing. Approach goals help make the process of change more harmonious, positive, and even fun for you and your family. Find objective support that’s just for you.

3). Having a support person that is detached from your social bubble can be tremendously helpful. A skilled fitness and nutrition coach can provide an objective perspective and functions as a sounding board, a voice of reason, and a resource for practical ideas and inspiration — a source of momentum. An experienced coach can also provide accountability, which is especially important if you are the lifestyle “trailblazer” in your social circle.

Check your motives. Each time you make a decision about food or exercise (or any other health factor you’re trying to improve, ask yourself: Am I doing this because everyone else is doing it, or because it matches my own internal intentions and values? Choose your behaviors consciously.

4). Involve your loved ones. Small moments of support can make a huge difference when you’re trying to move away from friction, toward momentum. Ask your spouse to help you stretch out after a workout, or to accompany you on a morning walk. Ask your partner and/or children to help you menu plan, choose vegetables at the grocery store, or even help prepare a meal. Ask your best friend for a hug when you’ve had a stressful week. Ask your friends and family to cheer you on at a race. Involve and integrate your social network, into your life. Accept them as they are, and be sure to tell them how much you appreciate them supporting your changes, & how much it means to you that they are there for you.

Social support works both ways

Social support works both ways. The people around you can influence you. And you can influence them back. This is where the good type of “going it alone” comes in: leadership. While it may be easier to wait until your immediate social circle comes around to prioritizing healthy choices, it’s also incredibly empowering and inspiring to be a leader for change, despite the forces against you. And in doing so, you’ll build your own small wave of momentum that, little by little, erodes the friction you encounter. But here’s an important tip: You don’t reduce friction by pushing back. A powerful healthy-lifestyle pioneer… is a peaceful one. In order to step into that role, try this gentle, sometimes counterintuitive, action plan.

3 crucial strategies for getting friends and family to support your healthy lifestyle.

1). Accept that your perspective is just that; your perspective. Even if you mean well, even if you are absolutely, 100% correct (yes, smoking is bad; yes, vegetables are good, junk food is unhealthy), know that all behaviors and choices (of others) have a reason. You might not know the reasons; you might not quite understand the reasons or even agree with the reasons. But whatever habits your loved ones are practicing, they are doing them for a reason. They may have a different or limited toolbox coping skills.

Understanding dissolves conflict, and when we practice understanding, we start to ask questions to invite connection and support:

“Why are they so different from me?” becomes “When have I dealt with something similar?”
“How do I get them to stop the bad habit?” becomes “What problem is the bad habit trying to solve?”
“What is wrong with them?” becomes “What might they really need?”

2). Be persistent, not pushy. Resistance more often comes from fear than from true philosophical opposition. Change can feel really scary, and for some it’s scarier than for others. It can bring up issues of control, security, and identity, and it can also bring up painful emotions like anxiety, panic, shame, or loss. When our loved ones resist change (in all the creative ways they can come up with — consciously and unconsciously, kindly and unkindly), what they might actually be feeling underneath it all… is fear.

Their fear can be the result of thoughts like: What if you become a different person? What if I don’t like the taste of the new foods? What if your healthy habits make me confront my unhealthy habits? What if people don’t accept me/us? What if you judge me or don’t love me anymore? What if I can’t keep up with you? What if life gets uncomfortable? What if I lose you?

While you must press forward with the changes you’re trying to make for your own well-being, you’ll more likely get support if you practice persistence. Persistence means continuously offering opportunities for your friends and family to join you on your quest for a healthier life, and yet remains open to a wide range of responses to any given invitation.

So be persistent: Keep offering healthy dishes at the dinner table. Keep inviting your friends and family to join you on runs, hikes, and exercise classes. Keep having conversations about nutrition, healthy body image, and what it means to have a truly good, capable, healthy life. Perhaps, when their fear subsides and they realize it’s safe to dip their toe in the land of green smoothies and push-ups, your loved ones will join you, and you’ll ride off into the sunset (on your recumbent bikes, drinking coconut water) together.

3). Just “do you”. Change can be difficult. In order to overcome the many bumps, blocks, and blusters inherent to significant lifestyle change, we need to be anchored to a deep, internal, personalized “why” that will pull us through. You can’t manufacture this type of motivation for someone else. No matter how hard you try to coerce your kids, spouse, parents, and friends to change, they may have none of it.

They may recognize that in order to make the kinds of changes you’re making, they have to want it too. We call this “intrinsic motivation” — a connection to one’s own, internal reasons for doing something. Research shows that intrinsic motivation leads to change that’s longer-lasting and more self-sustaining than extrinsic motivation, which is based on the desire to obtain external outcomes such as good grades or the approval of others. Intrinsic motivation requires deep thought and reflection, and may take longer to develop, so respect that your loved ones may take time to connect to their own reasons for eating and moving better.

Meanwhile, just “do you”. Focus on your own intrinsic motivations. Stay connected to what’s driving you, deep inside, to make these personal changes. Without ignoring your natural love and concern for loved ones, let your attention turn inward. Spend more energy on your own growth and development, which could lead to something else amazing…

By working toward and achieving a healthier, happier, more confident and capable version of yourself, you become the inspiration, the positive influence to your family and friends. And it all comes full circle when that little healthy-lifestyle wave you started attracts other riders, builds, and then become a huge tidal of momentum to carry you to your final objective — a fit, healthy you — and keep you there.

Influence happens in both directions, remember? Lead the way.

Hyperfocus: The other side of adult ADHD

Having lived with this all my life, I understand the challenges. I have collected a lifetime of coping skills, but I still must be vigilant to keep from slipping into old habits. More is known about this than there was even twenty years ago, but doctors and schools still haven't learned all they need to know. Drugs are not always necessary and have their own set of liabilities. Therefore, educate yourself, and learn to recognize and treat each case on its own individuality, but it's not all bad. In many cases, there are good things people can extract from having ADD. Find out what is special and use it to the best of your abilities. 

Hyperfocus: The other side of adult ADHD

Hillary in jail

The ark encounter: a less than grand opening

The state of Kentucky gave their blessing to a project to satisfy one person's ego, and this is the result. No one with any sense of reality and understanding of science believes the that whole story of the ark and the flood actually did happen... and the more we understand of the real world, we see that this whole fable about a boat built be a supposed 600 year old man was never meant to be anything but a metaphor.
In less than a year this thing will be in bankruptcy.

The ark encounter: a less than grand opening

Attorney General Lynch Dodges Question

I have never seen anyone dodge questions like this. If this does not disgust you nothing will. 


Attorney General Lynch Dodges Question

Rep. Trott to Attorney General Lynch: “You Refused to Answer 74 Times”

Jim Jordan questions Loretta Lynch 'Your lack of leadership is astonishing'

Trey Gowdy demoralizes Lying Loretta Lynch

Spare the Rod: Corporal Punishment in the Name of God

I don't know where you stand on this. I've certainly had my own experiences, as I'm sure you have. This is an excellent discussion on corporal punishment, and has some thought changing ideas.

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Proverbs 13:24 says, "Whoever spares the rod hates their children, but the one who loves their children is careful to discipline them."  Is this a healthy approach to child-rearing and the discipline of children?

We explore many religious rules for parenting, and we share the perspectives of listeners who have firsthand experience with corporal punishment, and the often lasting consequences.

Spare the Rod - Part 1

Spare the Rod - Part 2

Pomegranate key to anti-ageing: scientists

This is interesting news, but a little more personal research would prove useful.

The pomegranate contains a chemical that fights the ageing process which causes muscles to weaken, scientists have found.

It may not make you immortal, but a ruby red superfruit revered in ancient times as a "food of the gods" could hold the key to youthful ageing.

The pomegranate contains a chemical that combats a fundamental ageing process which causes muscles to weaken, scientists have discovered.

As in every legend involving a hidden secret to staying young, there is a catch, however.

To experience any anti-ageing benefit from the pomegranate compound you must first possess the "right" sort of gut bacteria.

The microbes are needed because they convert the fruit's raw ingredient into the molecule urolithin A, shown in laboratory experiments to maintain youthful muscles.

Old mice fed the magic molecule as part of their diet were stronger than animals given ordinary food and their running endurance was boosted by 45 per cent.

Excited scientists have already set up a company, Amazentis, to exploit the discovery.

Early clinical trials testing finely calibrated doses of the molecule in human patients are now under way in a number of European hospitals.

Lead researcher Professor Johan Auwerx, from the Ecole Polytechnique Federale de Lausanne (EPFL) in Switzerland, said they believe this research is a milestone in current anti-ageing efforts.

The study, published in the journal Nature Medicine, focused on mitochondria - tiny rod-like "power plants" in cells that play a vital role in turning food into energy.

Over time, mitochondria become worn out and damaged. A process called "mitophagy" allows the mitochondria to be recycled, clearing away those that are defective to make way for fresh replacements.

As we age, mitophagy becomes less efficient and cells end up cluttered with old, poorly functioning mitochondria. This harms the health of many organs and tissues, including muscles which weaken.

The build-up of dysfunctional mitochondria is associated with many conditions of ageing, such as Parkinson's disease.

But the Swiss team found that urolithin A stimulated mitophagy and re-established the ability of cells to recycle mitochondria.

Experiments involving mice demonstrated a similar anti-ageing effect in mammals

In one experiment, including urolithin A in the diet of two-year-old mice increased their running endurance by an average 42 per cent.

Amazentis co-founder Dr Patrick Aebischer, also from EPFL, said: "We believe our research, uncovering the health benefits of urolithin A, holds promise in reversing muscle ageing."

But the scientists pointed out that the amount of urolithin A produced naturally in the body, via gut microbes, varied greatly between different species and individuals.

Some people lacking the right gut bacteria may not obtain any of the molecule from their diet.

"If you're one of the unlucky ones, it's possible that pomegranate juice won't do you any good," said the researchers in a press release.

The Hillary Defense

Something tells me this only works for her.

Is It Possible to Build Muscle on a Vegetarian Diet

Focus on Plant Proteins Required 

Last Updated: Jun 24, 2016 | By Mike Russell

Photo Credit Matthew Leete/Getty Images


Overview

It’s possible to build muscle on a vegetarian diet, but it’s a little more difficult than doing so with a diet that includes meat, poultry, and fish.

I have always been a meat eater. My doctoral studies centered on feeding people beef and monitoring changes in cardiovascular disease risk factors. I admit that I’ve always been skeptical about the muscle-building effectiveness of vegetarian diets.

But after further examination of vegetarian diets and the people who build muscle while following them, I’ve discovered a couple of key points that you can take into consideration to maximize your chance of success.

Pumping Up the Protein

When you are on a weight lifting program the simplest way to get your body building muscle is to increase your food intake by 500 calories a day. An easy way to do this is by adding a protein-rich shake to your daily diet. Here’s a vegan shake I came up with that will give you 529 calories and 49 grams of protein:

Plant-Based Blender Bomb

• 40 grams pea, brown rice protein, or soy isolate protein

• 1 tablespoon chia seeds

• 2 handfuls baby spinach

• 1/2 cup blueberries

• 1/4 cup walnuts

• 2 to 3 cups water

• 3 to 4 ice cubes

Combine all ingredients in a blender, and blend thoroughly until smooth.

Eat Big to Get Big

When you’re trying to build muscle, it's essential that you eat a lot of calories. The level of caloric excess that you need varies from person to person, but you should start out adding 500 calories to your daily intake and go from there.

If you are naturally skinny, be prepared to pack in an additional 1,000 to 1,500 calories daily before your hypertrophic efforts truly ramp up. This is a lot of food, especially when you are eating only plants, which are naturally high in volume and low in calories.

My initial experience with building muscle on a vegetarian diet came when I spoke at a seminar with strength coaches Alwyn Cosgrove and Robert Dos Remedios. After the seminar, the three of us headed out for dinner.

“Wait until you see how much Robert eats,” Alwyn said. “He’ll shut the place down.”

Dos Remedios, known to most as “Coach Dos,” is the head strength coach for the College of the Canyons in Santa Clarita, California, and the author of two books published by Men’s Health magazine, "Power Training" and "Cardio Strength Training." At 6' 3" and 245 pounds, Dos Remedios is athletic and muscular, and he strictly adheres to a vegan diet.

Dos Remedios has been eating a vegan diet -- which is more restrictive than a vegetarian diet and more challenging for muscle-building -- since he finished his college football career with the University of California Golden Bears, when he tipped the scales at 290 pounds.

With more than 20 years of experience eating a vegan diet, Dos Remedios knows what it takes to eat a plant-based diet and still pack on the muscle.

After his third trip to the burrito bar, I understood how he could stay so big and muscular while eating a vegan diet: He's doing a lot of eating. “People don’t understand – you gotta eat,” he explained between bites. “When I say I’m having green beans, I don’t eat a cup of green beans. I eat a pound of them!”
“Vegetarian” Describes Several Ways to Eat

Vegetarians don’t eat meat, poultry or fish, but some eat eggs, others eat dairy products and still others eat both. Vegans eat neither eggs nor dairy.

Whether you eat dairy and/or eggs or neither in your diet is your personal choice. Choosing to consume one or both of these foods may make muscle-building easier as doing so will put more protein sources and a broader spectrum of nutrients (such as calcium, vitamin D, cholesterol, choline, lutein and zeaxanthin) in your diet.

If you're looking to build muscle, you need to keep in mind that there are certain biochemical and physiological requirements for muscle building in the body. Importantly, to build muscle anyone (vegetarians, vegans and meat eaters) will still need excess calories and adequate protein in their diet.

If you put the focus on protein, you can easily increase your protein intake and total calories while packing on the muscle you want.

There are many people on vegetarian diets who eat too many carbs and not enough protein. This is something to be careful to avoid, as eating too many fast-acting carbohydrates will shift the balance of your weight gain from muscle to fat.

Focus on Protein in Plants

If you’re trying to build muscle on a plant-based diet, you have options to make your efforts more successful.

Deciding to include eggs and/or dairy products in your diet automatically broadens your protein choices. Getting ample protein shouldn't be challenging if you bolster your protein intake with eggs, egg whites, whey or casein protein, cottage cheese, Greek yogurt and milk.

If some of these foods are on your “don’t eat” list and/or if you are vegan, then what are your other options? One important supplement is vegan protein powder. Your best vegan powder choices are high quality brown rice protein, pea protein, or soy protein, all of which contain ample levels of muscle-building, branched-chain amino acids. They mix well and have a decent texture.

If you're opting for soy, be sure to choose soy protein isolate over other kinds (check the ingredient list) because the purification process that yields soy protein isolate removes excess isoflavones -- phytochemicals that can mess with your hormone levels.

Foods such as nuts, beans, and lentils also can help you meet your daily protein needs. Non-vegetarian muscle-heads scoff at these foods because they don’t contain complete proteins. Yes, it's true that these foods lack certain essential amino acids, such as methionine. Yes, it’s important for us to be aware the concept of "complete vs. incomplete protein" as it is an issue in areas of the developing world where people are experiencing hunger and food scarcity.

For these people living with less abundance and availability of fresh food, it can be difficult for them to get enough essential amino acids in the diet by simply eating the a diet of beans and lentils. That said, this particular issue of "complete vs. incomplete protein" is not likely to be as much of a concern if you are an average American vegetarian or vegan gym-goer.

The truth is, you don’t need a complete spectrum of essential amino acids at every single meal if you make sure take in adequate levels of each of these amino acids over the course of the entire day.

If you make a point to consume a high-calorie, high-protein vegetarian diet that includes brown rice protein, pea protein, or soy protein isolate shakes at some point during your day, this should negate any concerns about consuming "incomplete proteins" such as lentils.

It's also essential to be aware of the carbohydrates-to-protein ratio of the foods you are eating. Put an emphasis on eating high protein foods such as almonds, cashews, pistachios, peanuts, black beans, kidney beans, lentils, chickpeas and edamame beans.

In addition, try to eat rice, pasta, potatoes and breads less frequently -- and primarily after exercise. Eating more grains and starches will increase only carbohydrates and calories in your diet, which could mean your protein intake for the day (as an overall percentage of total calories) is lagging.

Fitness Over 50: Enhance Your Lifestyle & Enjoy More Freedom!

By Dr. David Ryan

Last updated: Mar 25, 2010

Over 50? One of the first things we need to do is look at the special concerns associated with training someone who is older. Enhance your lifestyle with the following tips...

Article Summary:

Loss of flexibility, strength, and cardiovascular conditioning are very common in seniors. The addition of protocols that can result in potential injury are abundantly important. Programs designed for seniors, should always implement a 10 minute warm-up time.

Over the years of working at the Arnold Sports Festival, a common trend has resulted with the demographics of the over 120,000 people attending that weekend. Originally, the 18 to 25-year-old male group represented the majority, but that number has slowly risen and is now being led by the 25-45-year-old male group. 

It is a simple trend that is reflected in many gyms across the country and reflective of the more mature adult beginning to train at the gym. Secondary to this shift is associated with the next fastest growing group of individuals who are over 50 years of age in our society.

Senior Fitness Has Become One Of The Quickest Growing Trends In Our Society.

Attracting And Maintaining The Mature Client

Now that the average life expectancy in the United States is at 77 years, quality of life in one's later years is increasingly important. As a gym owner, or a personal trainer, your marketability to attract and maintain the mature client is definitely reflective of the current needs seen in fitness today.

Understanding and conforming to the protocol necessary for individuals who are over the age of 50, and specifically those over the age of 65, can prove to be very lucrative for any fitness facility. 

A simple example of this can be seen based upon the peak times associated with many gyms. Most people with jobs workout early in the morning or late in the afternoon, but there is a definite drop-off in membership attendance between the hours of 10 am 'til 3 pm. This is typically the time that an elderly individual is available to train. 

One of the first things that we need to do is look at the special concerns associated with training someone who is older. Life takes its toll on the human body and causes many health deficits to form, which require changes in protocol for training. 

Quality Of Life In One's Later Years Is Increasingly Important.

Concerns For Those Over 50 Years Of Age

Let's take a look at some of the special concerns associated with individuals who are over 50 years of age, who want to exercise: 

• Loss of flexibility
• Loss of strength
• Loss of endurance
• Loss of stability/and balance
• Increased sensitivity to heat/cold/humidity
• Increased susceptibility to cuts/bruises/contact abrasions/skin ulcers associated with diabetes. 
• A decline in memory
• Vision changes
• Inability to exercise longer than 45 minutes due to unstable insulin levels 

These are all common factors associated with training someone who is older than 50 and certainly older than 65-70 years of age. When dealing with individuals who have special needs, it is always best to include those individuals into a group that is adapted and supportive of their own similar needs. 

A Loss Of Endurance Is Common For Seniors Over The Age Of 50.

Improving The Quality Of Life

The loss of flexibility as we age is very common. It is the most predominant lost factor associated with aging. The loss of strength is quite common in individuals and often results in the fact that they are unable to become independent for their daily task. 

Luckily, exercise routines, when properly performed, often result in an increase of flexibility and strength. It is very important to note these factors when you are doing a pre- and post-exercise program evaluation. This validates the need for additional exercise and justifies any possible cost associated with the program. 

Obviously there is a common loss of endurance that is associated with deconditioning of the cardiac and respiratory tissues (heart and lungs). The good news is that individuals who are elderly respond extremely fast to cardiovasculartraining. The gains associated with endurance are often exponentially higher than those associated with flexibility and strength gains. 

Coordination and core stability are often lost in individuals as they age. The integration of balance activities that are age-appropriate is beneficial to the elderly client. Many other small changes need to be made. 

Small Changes To Various Protocols

The addition of various protocols that can result in potential injury are also abundantly important. Wearing shoes to prevent injury from the equipment and floor. Large fonts on written workouts to provide easier visibility and larger numbers on weights. Trained personnel in CPR and other first aid protocols are required by many states. 

Many exercise programs need to adhere to the maximum time of 45 minutes. This is necessary since it is difficult for individuals over the age of 65 to maintain a blood sugar level that is adequate enough to sustain proper brain activity. 

Flexibility and core training are often not included in this total time factor since they often don't elevate the heart rate to a higher level than rest. The individual's general physical capabilities and other health conditions obviously are a factor involved in the final determination in total exercise time. 

Judy Ballenger is a beautiful and fit elderly-certified group fitness trainer associated with the SilverSneakers® program originally offered by Anthem, Humana Health care plans. She adds there are various exercises to avoid according to the specific elderly protocol she herself follows at 65+ years of age. 

Many Exercise Programs Need To Adhere To The Maximum Time Of 45 Minutes.

Exercises Not To Do For Clients Over The Age Of 65

• Raising more than one leg at a time (even when the client is seated)

• Forward flexion at the hip greater than 45 degrees (this has to do with blood pressure and balance issues) 

• Inversions requiring the head to go below the heart (reaching down from a standing position to pick up a water bottle/weights, etc.)

• Overuse of a joint or muscle group (group of upper body arm exercises all requiring sustained abduction of the shoulder joint coupled with more exercises requiring additional abduction/adduction shoulder work)

• Uncontrolled momentum as it relates to a full range of movement (following music faster than 124-128 bpm or cueing to swing hand-held weights in a large range of movement) 

• Excessive or forced hyperextension and hyperflexion of a joint/joints (neck, wrist and knees equals neck extension greater than 30 degrees, bending the wrist forward or back with the other hand, triceps dips using the chair as support, holding the knee (fully flexed) on the outside of the leg, quadriceps stretch with the foot held in place behind the body) 

• Double-arm overhead triceps extension with hand-held weights

• High impact aerobic moves (i.e. jumping or hopping) 

• Floor work exercises (with many it would be the "I've fallen and can't get up!" fear and reality) 

• Exercises with any height difference (i.e. step-boards, as balance issues and the potential for falling are the main concerns here) 

Helpful Tips For Seniors

Very sturdy chairs (straight-back, armless steel gauge) that are easy to grip help many individuals to add balance or stability for any standing exercise and offer a simple seated platform for which they can workout on. 

A chair should be provided for each participant in the class. Elastic tubing with handles, simple light dumbbells ranging from 1-8 pounds, and a 6-9" semi-soft rubber ball provide all the equipment that is necessary to provide a complete "anti-aging" exercise class. Participants should bring water to class, dress in comfortable clothing, and wear shoes with good lateral support and shock absorption qualities. 

Programs designed for individuals that are even over 40 years of age, should always implement a 10 minute warm-up time. Some stretching may be necessary prior to beginning any further exercises. This is necessary to provide ample time for increased circulation and proper mental preparation. 

Participants Should Bring Water To Class.

Reasons For Training

Statistically most of the individuals who begin an exercise program in the age range of 30-45 years are participating based upon a change of life status (i.e. divorce). Individuals who begin an exercise program 45-60 are primarily doing so based upon change of health status. 

Individuals who began an exercise program 60-85 are doing so based upon social activities and self maintenance. Exercise programs for the elderly are very beneficial at maintaining ones independent status. The research shows that if the exercise program is followed beginning at age 60, that individual is likely to not require aid living for the remainder of their life. 

Client compliance is very high with group training. Many older individuals can see their "buddies" and will make the trip to the gym in all kinds of weather just for the social aspects of training. 

The socialization aspect of discussing common aches and pains is very unifying during this type of activity. Many gyms can offer the space for the class to hold an old-fashioned potluck luncheon following the class to add some extra fun to the fitness. 

Many endearing relationships are formed from activities such as this and participants often bring more clients to the fitness classes increasing gym memberships. 

Most people over the age of 65 are often not involved in active full time employment and are often seeking workouts that are off peak times. Many are gearing towards morning or early afternoon as their primary choice for exercise. 

Insulin response is often the primary factor that provides this to be the best time for them to exercise. Night time and early morning driving are often avoided by many aging individuals due to the fact that they see halos while they are driving in the dark. 

Many Older Individuals Can See Their 'Buddies' And Will Make The Trip To The Gym Just For The Social Aspects Of Training.

Conclusion

The addition of specific programs relative to the aging exercise group offers a complete community awareness of fitness needs. Some special training is advised, but the results are very beneficial to both the gym and the community as a whole.