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High-octane cardio: Interval training

claire.lunardoni — Wed, 22 Feb 2012 04:40:03 +0000

Every big gym in America is filled with countless members sweating away for hours on treadmills, ellipticals, stationary bikes, and various other “cardio” machines. It’s this grind that many people feel that they have to endure to keep themselves healthy and burning calories, but this can be a chore. Honestly, how many closed captioned episodes of Maury Povich, SportsCenter, and the news are people willing to work through? I break a sweat just trying to read that fast. We have been convinced that long-duration and slow- to moderate-intensity cardio is the way to develop a lean body and a strong heart. I will tell you that this belief isn’t entirely true. You don’t have to waste hours doing mindless cardio to get the body and the results you want. There is a faster and more effective way.

No matter what you call it — “cardio,” “cardiovascular,” “cardiorespiratory,” “aerobics,” or “endurance training”— they are all the same. They all refer to the process of consuming and utilizing oxygen to sustain movement. If someone has great endurance, then they have the ability to perform low to moderate intensity activities for a long duration or recover quickly after bouts of high-intensity activities.

Imagine that your muscles are engines that burn fuel (fat and carbohydrates) to keep you going. In that engine there are two energy systems, aerobic (more fat-burning) and anaerobic (more carbohydrate-burning). The aerobic system powers low- to moderate-intensity activities and utilizes oxygen to metabolize fat for fuel. Think of this as a slow-burning fuel. On the other hand, the anaerobic system powers high-intensity activities. Now, this is when our body can’t process oxygen fast enough, so it switches to a faster-burning fuel, carbohydrates.

For example, say you’re on a long-distance run with various elevation changes. Along the flat road your heart rate is at the low to moderate end of the intensity range, so you’re working aerobically and burning a higher percentage of fat as fuel, but then you hit a very large hill. As you tackle the hill your heart rate increases and you start breathing harder, so your muscles must make the transition to the anaerobic system where you start to burn more carbohydrates than fat. When the intensity or difficulty of exercise changes so does the fuel being burned.

Another way to know whether you’re utilizing the aerobic or anaerobic systems is by using something known as the “talk test.” When performing low- to moderate-intensity exercise the body is consuming oxygen at a steady rate. In other words, breathing is elevated, but under control; enough so that one could carry on a conversation, or talk. If you can talk, you are using the aerobic system. As the intensity of exercise increases so does breathing rate until a point is reached where you are breathing so hard it is difficult or impossible to speak. If you’re unable to talk, you are using the anaerobic system.

Based on the information above, it would seem that low- to moderate-intensity aerobic exercise would be the best method to burn fat. Research, and therefore science, state that aerobic exercise burns more fat, and anaerobic exercise burns more carbohydrates. Since most of the people that enter a gym want to lose weight, or more importantly, lose fat, it goes without saying that aerobic exercise is the most effective way to burn fat. These statements are absolutely true, yet misleading, because there is a different between the percentage of fat burned and the total amount of fat burned.

Research has shown that subjects who exercised at 60-65% of their maximal heart rate burned 50% of their calories from fat and 50% from carbohydrates. When their heart rate was elevated to 80-85% of their maximal heart rate, 60% of their calories burned was from carbohydrates and only 40% from fat. The lower heart rate burned a higher percentage of fat calories. However, if you compare 30 minutes of exercise performed at 65% versus 85% the numbers start to change.

Working out at 65% of maximal heart rate for 30 minutes burned a total of 146 calories (73 fat calories, 73 carb calories), while 30 minutes at 85% of maximal heart rate burned a total of 206 calories (82 fat calories, 124 carb calories). By increasing intensity by 20%, total fat burn increased by 12%, and total caloric expenditure increased by 40%.

Does that mean the only thing I wanted you to do this whole time was work out harder? The answer is yes, but there is more to it. I’m not just asking you to go from your current routine of 45 – 60 minutes of mindless cardio to a new and improved routine of 30 minutes of HARDER mindless cardio. I’m going to show you how high intensity exercise can be fun and very effective.

One of the most effective forms of high intensity exercise is interval training. Interval training mixes high and low intensity exercise in the same workout. For example, instead of exercising at a consistent pace for your entire workout you do bouts of all-out work. In a 2005 study, researchers did just that. Subjects performed 4-7 bouts of 30 seconds all-out cycling sprints followed by 4 minutes of rest or gently pedaling. After one to two interval training sessions per week for two weeks the subjects doubled their endurance. Those are amazing results from only 15 minutes of intense work over the course of two weeks.

High-intensity intervals can not only improve performance, but have the potential to dramatically improve your body’s fat metabolism. A 2007 study had subjects perform only seven interval workouts over the course of two weeks. Interval training led to a 36% increase in fat metabolism during moderate exercise. This means that the subjects were now able to workout harder before utilizing carbohydrates as a main fuel source.

Cardio doesn’t have to be a chore. You don’t have to move around in first gear forever hoping for the results to fall out of the sky, and the fat to fall off your body. It’s time you got that heart pumping and your lungs burning. The next time you hop on the treadmill or elliptical, or go out on a Sunday morning run think about trying some high-intensity intervals. Don’t get me wrong, it’s hard work, but after a few weeks it’ll all be worth it.

Be sure to check out my Interval Training videos on the BodyMechanix Fitness Cooperative Facebook page.

Going to the gym to make it hard and keep it hard… oh, are we talking about your biceps?

claire.lunardoni — Tue, 21 Feb 2012 23:24:16 +0000

by Dr Irma Jo Kaleta

This month’s focus has been on matters of the heart and our love relationships. What better time to talk about exercise and SEX. While there is a plethora of information on the internet regarding increasing your performance in the bedroom, we are going to take a look at one “magic hormone”- testosterone. Now women, this isn’t the time to turn to the next article! Research is just as strong for the importance of this hormone in our sexual pleasure as it is for men!

Testosterone is responsible for many different functions in our bodies; several of which increase the activity below the belt! There is mounting evidence which that shows the heart-protecting benefits of testosterone. Not only does it keep the flow of blood to the heart muscle happening, but also allows maximum delivery of blood to the penis. When it comes to that organ, well, we like maximum! Females, don’t feel we are left out. Increased blood flow to the vaginal area causes an increase in arousal and sexual pleasure.

Other health benefits include the maintenance of healthy body weight and muscle tone in both sexes. Testosterone promotes the release of growth hormone and is responsible for protein synthesis in your muscles. Who wouldn’t feel his or her sexiest as a healthy, fit, toned individual? Other noted benefits of testosterone are an increase in mood and feelings of well-being. When a person is happier, they are more likely to be “in the mood” and less likely to have a “headache.”

Now that we see the benefits of testosterone and know it helps both sexes, how can you get more or keep the levels you already have today? Call your trainer; don’t skip your next workout! Yes, exercise is one of the best ways for both sexes to raise and maintain testosterone levels naturally. Not just any exercise, though. The best increases in free levels of the hormone in the blood were seen with compound exercises like squats and bench press. In one double blind study it was found that the best number of reps and set ratio was 8-12 reps for 3 sets. The largest testosterone release was seen with the heavier weights being utilized. So, no more whining when your trainer pushes you to finish that last rep.

Is there anything else that we can do to stimulate increased production of the “magic hormone?” There are a few simple things that we can do. First, when mom said it was important to sleep, she was right. Getting less than 7-8 hours of sleep decreases our levels. Also, skipping meals causes a decline in the amount of testosterone. Last but not least, having more than 3 drinks per night have negative consequences on your man of steel. There is some truth to the “whiskey d**k syndrome.” Women are also affected by alcohol consumption. It decreases sensation to the vaginal tissue decreasing (¡no bueno!).

I know what you are thinking, women… No, there is no concern that your body will produce a level of testosterone that will make you look more like “your man” than the sexy woman you are! But some other benefits of testosterone that are still being researched are protection from heart disease, maintenance of lean muscle mass which helps us maintain our bone health, and possibly protection from breast cancer (Menopause. The Journal of the North American Menopause Society 2003 Vol. 10 No5 pp 390-398).

That healthy lifestyle resolution you made for 2012 is going to do more for you than getting that beach body. Your healthy living will serve to keep you and your sex life rock hard! Oh, and one other activity increases the amount of testosterone in our bodies, sex! If that isn’t positive reinforcement, what is?

In health and happiness,

Dr. Irma “Jo” Kaleta

About the author: Dr. Irma Jo Kaleta owns and operates Kaleta Family Chiropractic. She works with patients ranging in age from 20 minutes old to 97! She enjoys working with athletes also. Dr. Irma is also an instructor for Irene Gold Associates which prepares Chiropractic students to take National Board Examinations.

Surprising ways that exercise can improve your romantic relationship

claire.lunardoni — Tue, 21 Feb 2012 23:06:14 +0000

by Nikki Schwartz

by Nikki Schwartz

We know that exercise is good for our physical health, and some of us even know how beneficial exercise is for our psychological well-being. What you may not be aware of is how valuable exercise can be to the health of your romantic relationship. Exercise can improve intimacy and closeness both inside the bedroom and out of it. Below are some of the ways that exercising can be instrumental in improving your romantic relationship.

Exercise helps modulate the stress response.

When you react to stress, your body goes through a series of physiological changes in order to prepare you to run away or stay and fight. This is called the “fight or flight” response, and causes the release of hormones such as cortisol and epinephrine. If your stress is not kept under control, it can contribute to chronic stress, which interferes with the hormones involved in your sexual response. The result of this can be low libido (Bodenmann G, Ledermann T, Blattner D & Galluzzo C, 2005).

Exercise improves the frequency and quality of sex.

There are a number of reasons why exercise improves the frequency and quality of sex. One is that exercise improves body image. A big part of sex is feeling sexy. People who exercise have an improved body image over people who do not exercise. Being more comfortable with your body leads to better and more relaxed sex. One study showed that more physically fit men and women rated their own sexual desirability higher than less active men and women the same age. Furthermore, as the number of days of exercise per week increased, so did the ratings of the participants own sexual desirability (Penhollow, T. M., & Young, M., 2004). Exercise also improves physical endurance, muscle tone, and body composition all of which contribute to improved sexual functioning. Research indicates that exercise increases sexual drive, sexual activity, and sexual satisfaction (Krucoff & Krucoff, 2000). Additionally, exercise activates the sympathetic nervous system, encouraging blood-flow to the genital region (Stanten & Yeager, 2003). Research shows that even low levels of physical activity tend to elevate mood and help keep “equipment” in better working condition (Krucoff & Krucoff, 2000; Stanten & Yeager, 2003).

Frequency of sex is directly correlated to overall relationship satisfaction.

Exercise improves the frequency and quality of sex, and studies have shown a strong correlation between sexual satisfaction and overall relationship satisfaction (Byers, 2005). The correlation is most likely a function of the mutually beneficial effects of both. Both sex and exercise have been proven to help reduce stress, so doing both on a regular basis should help you stay relaxed and happy, which will improve your romantic relationship. At times stress can actually prevent us from being in the mood, and lack of sex in a relationship is detrimental to intimacy and connection with a partner outside the bedroom. With the libido-dampening effects of excessive stress, sex sometimes goes by the wayside. By regularly exercising, which improves libido you have a better chance of maintaining intimacy both inside and outside the bedroom.

Exercise is a shared activity that promotes closeness and sustained exercise routines.

Any activity that you do with a partner can promote closeness. Exercising together is a great way to spend time with a partner and reap the benefits of physical fitness. Furthermore, couples that exercise together are more likely to stick to an exercise program. It can be difficult to get motivated when exercising alone. Exercising together as a couple can make getting more exercise fun. One study confirmed that married couples who voluntarily began a supervised fitness program were less likely to drop out than married men and women who joined without their spouses (Wallace, J.P., Raglin & J.S., Jastremski, 1995).

Exercise has so many wonderful benefits. It improves our physical, emotional and psychological health in innumerable ways. It can also be an imminently powerful tool in the promotion and maintenance of romantic relationships. If you are not already doing so find ways to incorporate exercise not only into your own life, but into your romantic life. Going on a hike, playing a sport or simply taking an after diner stroll with a partner can do wonders for your relationship.
References

Anthony Smith, Anthony Lyons, Jason Ferris, Juliet Richters, Marian Pitts, Julia Shelley & Judy M. Simpson. (2011). Sexual and Relationship Satisfaction Among Heterosexual Men and Women: The Importance of Desired Frequency of Sex. Journal of Sex & Marital Therapy, 37 104-115.

Bodenmann G, Ledermann T, Blattner D, & Galluzzo C. (2006). Associations among everyday stress, critical life events, and sexual problems. The Journal of nervous and mental disease. 194(7): 494-501.

Byers, S. (2005). Relationship satisfaction and sexual satisfaction: A longitudinal study of individuals in long‐term relationships. Journal of Sex Research, 42: 113-118.

Krucoff, C., & Krucoff, M. (2000). Peak performance. American Fitness, 19: 32-36.

Penhollow, T. M., & Young, M. (2004). Sexual desirability and sexual performance: Does exercise and fitness really matter? Electronic. Journal of Human Sexuality, http://www.ejhs.org/volume7/fitness.html.

Stanten, N., & Yeager, S. (2003). Four workouts to improve your love life. Prevention, 55, 76-78.

Wallace, J.P., Raglin, J.S., Jastremski. (1995). Twelve month adherence of adults who joined a fitness program with a spouse vs without a spouse. The Journal of Sports Medicine and Physical Fitness, 35(3):206-13.

Exercise is one of the most effective ways to manage these stress hormones. In addition to affecting libido chronic stress also effects other bodily chemicals that can make you more likely to fly off the handle after a conflict with a significant other. Chronic stress actually lowers our ability to handle intense emotions and conflict. Regular exercise will lower your stress levels, and consequently you will more capable of handling the inevitable conflict that comes with being in any romantic relationship.

Nikki Schwartz is an integrative wellness practitioner specializing in behavioral health. She holds dual Masters degrees in Integrative Health/Nutrition and Social Work from Columbia University and John F. Kennedy University. Nikki founded Whole Health Consulting in order to help clients achieve life-long health and happiness through individually tailored programs. Her personalized approach to client well-being is complemented by her renowned integrative technique. Drawing upon a unique breadth of experience and qualifications, she effectively balances modalities from across the spectrum of professional health fields. Nikki uses a combination of positive psychology, nutrition, stress management, coaching, and education to help clients with concerns such as depression, anxiety, weight/ food issues, stress, and insomnia. She also works with clients on improving sports performance and achieving optimal health. To start feeling better today, contact Nikki to schedule a free 15-minute consultation at 415-779-5605 or email nikki@wholehealthconsulting.com.

A Couples Workout to Kick Off Your Valentines Day

claire.lunardoni — Thu, 09 Feb 2012 03:09:27 +0000

by Khalid Kohgadai

So here’s a fun couples workout that can be done either as a pre-emptive strike the morning of Valentines Day to off-set any planned indulgence, or it can be done any time you and your significant other want to motivate each other and bond through blood, sweat, and tears.

Items needed:

a kettlebell
sidewalk chalk, duct tape, cones or any other kind of place-marker
your sweetheart

Elements involved:

running
burpees
kettlebell swings

Instructions:

First, you’ll need to establish your running distance. Place a mark (with chalk, a cone, a rock, etc). This will be point A. Now, whomever has the longer stride must take 100 WIDE steps out and away from point A. Wherever they stop, mark that point as point B.
Walk back to point A.
When you are both ready, you will complete 10 burpees while your honey pie completes as many kettlebell swings as possible in the amount of time it takes you to complete the 10 burpees.
Once you’ve completed the 10 burpees, yell “FINISHED!”, your partner will call out the number of swings completed, and you’ll switch positions. Repeat the process.
Once you both have switched you’ll run together to point B and back.
Upon your return, repeat the process (steps 3-4) for a total of 5 rounds. Your score is total number of kettlebell swings performed between the two of you for the entire workout.

There you have it folks. You’ve just killed two birds with one stone; spent time with your loved one and improved your health. Remember your score because the next time you do this workout, you’ll have to beat it by at least 5 reps!

Heart Health and Chiropractic

claire.lunardoni — Wed, 08 Feb 2012 20:03:47 +0000

by Dr. Irma Jo Kaleta

It’s the month of February, symbolized with the sign of the heart. Are you aware that chiropractic care helps more than just your back pain? In several studies spanning the last 20 years there is empirical data to support that specific chiropractic adjustments made to the spine affect your blood pressure.

How is this possible? The brain and spinal cord (the central nervous system) are the control center for all functions in the body, from the healing of a cut to the release of growth hormones in response to your vigorous workout. The body encases the central nervous system in a boney protection which is comprised of your skull and the 24 vertebrae of your spinal column. When there is loss of motion at a joint in the spine it causes the associated area of the spinal cord to be hyper-activated/excited, or in other words there is interference to the nervous system know as a subluxation. This hyper activation is your sympathetic nervous system (fight or flight mechanism) being turned on. A short period of stress is a good thing; we all want to be able to run from the bear. In a long term setting, the prolonged excitement causes an increase in the blood vessel tone, which causes a rise in your blood pressure.

A Doctor of Chiropractic helps to restore the subluxated spine to a more normal function through a procedure called “adjustments,” thus allowing the nerves to properly communicate with the rest of the body and let the body heal itself safely and naturally. Chiropractors use an array of tools to find the correct area to adjust, ranging from x-rays, palpation, and specialized instruments.

The studies that were performed over the last 20 years used double blind procedures. All 3 of the studies conducted had 3 groups: the patients that were receiving actual adjustments, a group who received placebo adjustments, and then a group that received no adjustments. The outcomes were the same in all 3 studies: the group that had received the actual adjustment was found to have a reduction of 10 points in both systolic (top number) and diastolic (bottom number) blood pressure readings where the other 2 groups had no change in blood pressure. Here is a comment from one of the researchers:

“This procedure has the effect of not one, but two blood-pressure medications given in combination,” study leader George Bakris, MD, tells WebMD. “And it seems to be adverse-event free. We saw no side effects and no problems,” adds Bakris, director of the University of Chicago hypertension center.

So, this Valentines holiday give the gift of longevity and visit your Doctor of Chiropractic to have your spine evaluated TODAY!

Resources

http://www.webmd.com/hypertension-high-blood-pressure/news/20070316/chiro…

McKnight ME, DeBoer KF. Preliminary study of blood pressure changes in normotensive subjects undergoing chiropractic care. J Manipulative Physiol Ther. 1988 Aug;11(4):261-6.

G Bakris, M Dickholtz Sr, P M Meyer, G Kravitz, E Avery, M Miller, J Brown, C Woodfield, B Bell. Atlas vertebra realignment and achievement of arterial pressure goal in hypertensive patients: a pilot study. Journal of Human Hypertension. March 2, 2007.

Yates RG, Lamping DL, Abram NL, Wright C “Effects of Chiropractic Treatment on Blood Pressure and Anxiety: A Randomized, Controlled Trial” J Manipulative Physiol Ther 1988; 11(6): 484-488.

Valentines Day Gifts for Your Partner’s Love Language

claire.lunardoni — Mon, 06 Feb 2012 16:44:53 +0000

by Joy Nordenstrom

Click here to read Part I of this article, “Make an Impact On Their Heart, Speak Their Language.”

Now that you see how easy it is to decipher someone’s love language, if you want to make your partner or new acquaintance feel like you understand them even more deeply, learn how to pick up on and mirror their style of communication. Listen and observe your love’s words and behavior closely to determine if they appear to operate in the world based on a visual, audio, or kinesthetic way of relating to others. These learning styles were originally popularized by Howard Gardner’s Multiple Intelligence Model and are currently based on the principals of Neuro-Linguistic Programming (NLP). Utilizing the VAK styles when connecting with others will help your interactions progress more smoothly. In order to gauge their style, listen to the phrases they use:

Visual people use: “see you,” “watch it,” “I notice,” and “it appears”
Auditory people use: “listen,” “that sounds like,” “I hear,” and “good talking to you”
Kinesthetic people use: “I feel like,” “I can handle,” “hold on,” and “get in touch”

In their behavior, look for cues to their style. For example, does someone connect by reaching out and touching you on the hand or shoulder or if they are your partner do they greet you with a hug or a kiss? If they do then they may be kinesthetic. Or do they prefer to talk in-person or on the phone over texting or emailing? Then they are probably auditory. Or do you see them using a lot of visual references like graphical references and pictures to show the story they are telling? Then they would be visual. Only about 20% of the population is kinesthetic and the rest are divided fifty/fifty between visual and auditory people. Taking the time to better understand your romantic partner, or anyone you are interested in knowing better by learning both the way they feel appreciated and the way they relate to others is key to your effective and efficient communication and interactions with them.

Coming back to the Valentine’s Day holiday, your best course of action is to take some of the creative suggestions based on the five love languages below. Take an extra step to make sure you are incorporating several elements that relate not only to your partner’s love language but also their style of communication. For example, if they are auditory then make sure you are using your voice, music and possibly recorded sound bytes to round out the gift or adventure. If they are visual, make sure you document your activities with photographs, give them printed copies soon thereafter and maybe incorporate going to see something special. If they are leaning toward kinesthetic then make sure you are involving a lot of tactile sensations—massage, holding hands, kissing, and feeling good textures.

Acts of Service:

Make a gift like a scrapbook or a shadow box of your first several months (years) together: include letters to and from each other, matchbooks from restaurants or take out menus, movie or concert ticket stubs, corks from bottles of champagne and wine consumed together, and of course photographs.
Create a gift certificate that details your gift of a weekend of gardening, laundry and cleaning while your partner takes it easy, just sitting back and enjoying themselves while you make sure they have their favorite drink in hand, books or magazines, and/or movies on the television.
Create a book of coupons to use over the next few months specifically designed around you doing your significant other’s most disliked chores.

Quality Time:

This requires a bit of forward thinking and creativity. Go for a walk together and happen upon a picnic set up overlooking the ocean just waiting for you to sit down and enjoy.
Create an adventure throughout the day designed to locate several fun accouterments for a romantic evening together at home: spend the day with your partner as they decipher the clues to go to find their favorite chocolate shops, wine shops for champagne (maybe do a champagne tasting to discover some new favorites), create a playlist together of your favorite songs while having a cup of hot chocolate at a quaint cafe, go on a walk along the beach at sunset and return home with some take-out to continue the quality time in front of the fireplace together.

Pack her bags without her knowing and surprise her by going on a short road trip together. Stay at a bed and breakfast and linger in the morning enjoying your time together.

Gifts:

The gift(s) doesn’t (don’t) have to be expensive, just make sure there was a good deal of thought put into thinking what would make your love happy. Ideas for a less expensive gift include researching the meanings of various flowers, buy one of each individual flower and tell a story as you present your love with each one, perhaps ending with a red rose signifying your love. Another idea would be similar to the one above in Acts of Service; gather many photos, letters and ticket stubs of times spent together and put them into a scrapbook.
Create a treasure hunt personally designed as her Valentine’s Day gift. It could include: finding the best chocolate shops in the city, wine tasting and choosing your favorite bottle for later in the evening, and when you get home surprise her with a trail of small boxes leading to a big box (or the other way around if you are ending with a piece of jewelry); things she wouldn’t normally buy for herself but that you would know she would have fun exploring with you.

Words of Affirmation:

Take the time to write a special letter to your partner. Maybe have the letter written in calligraphy on special paper for them.
Memorize one of your love’s favorite poems and recite it to them over dessert or at sunset.
Online you can customize a book based on you and your partner, special locations you have already been or would like to travel to and adventures you would love to have together. If you want another writer to do the heavy lifting, then visit: www.bookbyyou.com. It’s a bit cheesy but fun.

Physical Touch:

Create a day of sensual pleasure where your love is either the queen or king for the day.
Key ingredients for an evening of pampering can include the following: a trail of rose petals from the front door to the bathroom where a hot bubble bath is waiting, assist them in undressing and de-stressing from the workday by helping them into the bath and washing them down. At the end of the bath time, wrap them in a comfy robe and escort them to the blanket in front of the fireplace. Give them a massage, either foot or full body with their choice of favorite essential oils. Have a tray of light foods that you can feed them and a glass of their favorite drink you can serve them. The rest of the evening I’m sure will progress in a way that will delight any “physical touch” person.

If you didn’t know this already, you need to know that your largest sex organ is your brain. When it is stimulated you will start producing endorphins, norepinephrine and dopamine, with a decrease in serotonin. Why is this a good internal chemical cocktail? Because it will heighten all five of your senses, emblazon the memory of what you are doing into your long-term storage and give you a heightened sense of energy and focus. I hope you have learned how important it is to make time to explore all of your love’s senses and put some creativity into designing your Valentine’s Day together. I guarantee the more attention you put into understanding what makes them happy and loved, the greater chances your Valentine’s Day gift and love for them will leave a lasting memory and create a story that will be told time and again.

Joy M. Nordenstrom is founder of Joy of Romance, Inc., a certified matchmaker, relationship coach, wedding proposal planner and romantic event and vacation planner. Her MBA and undergraduate degrees are from Mills College in Oakland and she attended the Matchmaking & Behavioral Sciences Institute in New York City. Joy lives and works in the San Francisco Bay Area. To learn more, visit http://www.joyofromance.com or email her at joy@joyofromance.com. Follow her on Twitter at @JoyofRomance and like the Joy of Romance fan page on Facebook.

Make an Impact On Their Heart, Speak Their Language: Your Romantic Efforts Will Be Felt

claire.lunardoni — Wed, 25 Jan 2012 04:52:45 +0000

by Joy M. Nordenstrom, MBA, CMM

Are you single? In a relationship? Or are you currently falling into the category “it’s complicated?” Whatever your relationship status, the following tips will help you make the largest impact on those you care the most about. You will start by learning their love language and then incorporate their learning style to become effective and efficient in your loving actions and words.

If you are in a relationship, would you like to make this Valentine’s Day a day your partner won’t be able to stop talking about weeks, if not years to come. With a little bit of creativity and energy, and by speaking their language, you will increase your chances of creating a memory to last a lifetime. Plus, taking this extra effort and time to explore what makes your partner feel most loved will have lasting effects on the health and longevity of your relationship.

If you are single, the next time you meet someone special you would like to make a lasting impression on, these skills will definitely come in handy. Your ability to pinpoint what makes this person comfortable and happy by utilizing their languages will be key in growing your acquaintance into a relationship.

Core to my work as both a matchmaker and as a relationship coach is the work of Dr. Gary Chapman who wrote “The Five Love Languages.” Although knowing someone’s love language will help you communicate better with them, I have found that in the initial stages of love it doesn’t matter quite as much what your love language is because at that stage we are chemically addicted to our partners and tend to utilize all of the love languages. The attraction phase can last a few months up to several years depending on the circumstances surrounding the relationship. It’s when individuals move from the attraction phase to the attachment or comfort zone of love that the working knowledge of your partner’s love language becomes critical. In the comfort zone of love, we drop back into giving and receiving love the way we learned how to give and receive love from our parents or caregivers. That being said, if you can find someone with whom you share your primary or secondary love language from square one, then your relationship will have a higher chance of survival in the long run. Thus, it’s critical to ask the right questions in the beginning in order for there to be less need for serious relationship work in the future. By having love languages in sync, the work will be turned into fun relationship maintenance because you won’t have to think in a language you don’t speak.

Let’s begin. Answer the following question for a quick love language assessment and discover which resonates most with you. Then, if you are in a relationship, select the one you feel sounds most like your partner. It may be a little more challenging to determine how your partner would answer but think about the following from past conversations: What do they most often complain about in relation to others? What do they request from others? And, observe how they most often express their love to those they care about and are close to them.

If you are single and attempting to determine the love language of another single someone whom you have just met, you need to first make them feel comfortable and then when the time is right – and as soon as possible – engage in a dialogue about what matters most to them. People do like it when other’s are interested in them so don’t be shy to ask personal questions as long as you aren’t getting any negative body language from them. The number one objective of flirting is being able to put someone at ease and to connect with them on their level. (I teach classes on this and coach people regularly, so if you feel you could use some lessons on this initial step, feel free to contact me.) As you are getting to know them, be ready to ask questions similar in nature to the one below, just more open-ended, like “What makes you feel truly loved and appreciated?” or “What was the biggest thing that was lacking in your last significant relationship?”

The love language question:
I feel most loved and appreciated by someone when…

a) … they give me thoughtful gifts.

b) … they express their feelings for me with an act of physical closeness, such as holding my hand, kissing or hugging me.

c) … they take time and energy to do a chore I would normally do around the house as a gesture of their love for me.

d) … they verbally tell me why they are grateful I am in their life.

e) … they spend uninterrupted one-on-one time with me.

There is a possibility that you and/or your partner are bilingual. So if two answers equally rise to the top, choose one as your primary and the other as your secondary love language. In a loving relationship, it is normal to give gestures of love using all five languages, especially in the beginning of a relationship, but one or two usually stand out.

Based on your answer to the question above your love language(s) is (are):

Gifts
Physical Touch
Acts of Service
Words of Affirmation
Quality Time

This is just the tip of the iceberg on love languages. If you would like to take an extended quiz or learn more about this in conjunction with your current or future relationship you can email me and/or read Dr. Chapman’s book.

What you may not know about exercise: “Good for the body, good for the brain”

claire.lunardoni — Tue, 24 Jan 2012 23:54:59 +0000

by Nikki Schwartz, MSW, MA, CNC

The health benefits of exercise have been well established. It’s common knowledge that regular exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. What you may not know is that there is a growing body of research that demonstrates that exercise can be just as powerful for mood- and cognitive-related problems as physical ailments. Recent research has proven that exercise can be the best defense against everything from mood disorders to ADHD, addiction, menopause and Alzheimer’s.

In a study described by John J. Ratey in Spark: The Revolutionary New Science of Exercise and the Brain, aerobic exercise was shown to be as effective as antidepressants. In addition to helping with existing symptoms, exercise has also been shown to help prevent mood- and cognitive-related symptoms and conditions from coming back. Regular exercise improves brain function over the long term, and also improves one’s ability to handle stress.

Exercise and physiology: How exercise helps with mood, cognition and stress.

Releases feel-good brain chemicals. Exercise increases levels of certain chemicals in the brain called neurotransmitters, including serotonin, norepinephrine and dopamine. These neurotransmitters play a major role in our thoughts, emotions, and motivation.
Strengthens the brain. The brain responds to stimuli just like muscles do. It grows and strengthens with use and withers without use. Regular exercise will increase blood flow to the brain, which plays a part in strengthening its ability to function optimally.
Helps modulate the stress response. Exercise reduces immune system chemicals that are released when we are under stress. Regular exercise will not only help you deal with current stress, but it will protect you against compromised physiological states that can make you more vulnerable to future stress.

Exercise and psychology: How exercise promotes emotional and psychological well-being.

Gain confidence and a sense of control. Having a sense of control over your mood, stress level, and health is a key factor in health and healing. Meeting exercise goals, even small ones, can boost your self-confidence, which leads to increased motivation. Increased motivation will set you up psychologically for engaging in more exercise.
Promotes social interaction. Exercise may give you the chance to meet or socialize with others. Social connection has been proven to lead to better health outcomes. Exercising with another person, or people kills two birds with one stone. Even just exchanging a friendly smile as you walk around your neighborhood can help your mood.
Cope in a healthy way. Doing something positive to manage your mood is a healthy coping strategy. People often engage in behaviors to make them feel better now that do not serve them in the long run. These include drinking, drug use, over-eating, or even self-medicating by watching too much TV. Instead of trying to eliminate these behaviors, add some exercise into your life first. You might be surprised how easily the other behaviors fall by the wayside.

In today’s technologically driven world it is easy to forget that humans were born to move. The relationship between movement, cognition, and mood is hardwired into our brain. Just as we need to eat and sleep to function we also need to move in order to maintain not only physical, but also emotional and psychological health. The word “exercise” may make you think of running laps around the gym or lifting weights. However exercise can come in many forms including gardening, washing your car, or walking around the block. Anything that gets you up and moving is exercise that can help improve your mood, and will put you on the path to being a happier and healthier person.

Nikki Schwartz is an integrative wellness practitioner specializing in behavioral health. She founded Whole Health Consulting in order to help clients achieve life-long health and happiness through individually tailored programs. Her personalized approach to client well-being is complemented by her renowned integrative technique. Drawing upon a unique breadth of experience and qualifications, she effectively balances modalities from across the spectrum of professional health fields. Nikki uses a combination of positive psychology, nutrition, stress management, coaching, and education to help clients with issues including: depression, anxiety, weight management, stress and insomnia. Contact her at Nikki.Schwartz@bmfit.com

Getting Lean Revisited

claire.lunardoni — Wed, 11 Jan 2012 17:30:20 +0000

by Rocco Perez

Let me state that cardio and caloric restriction has its place for weight loss, just not long term. Fat loss is driven by hormones and enzymes. Control these and weight loss should be effortless. If you’ve been reading my articles, you have heard me talk about cortisol before. Cortisol is a stress hormone that keeps our body fueled and helps us adapt to stress. When cortisol becomes rampant, it can lead to central belly fat and obesity. What a lot of people don’t know is that there is an enzyme located within the liver and fat tissues that keeps cortisol levels elevated. This enzyme is known as HSD ( 11B-Hydroxysteriod-Dehydrogenase). Cortisol life cycles should be short but when this enzyme is playing its hand, expect stubborn belly fat. Unfortunately, genetically some people will have more of this enzyme than others and that is why some people cannot lose fat as quickly.

The solution? Aryuvedic and chinese medicine has come up with a solution: LICORICE. This ancient root has long been used for a number of health reasons and also as a sweetener. The supplement would be classified as YANG supplement, meaning it increases energy. Licorice inhibits the activity of HSD by increasing the halflife of cortisol, that means cortisol stays elevated on its own without HSD. This will also increase early morning energy (people with adrenal fatigue will suffer early morning fatigue due to low cortisol). Clients involved with my Biosignature who express a high umbilical site usually use licorice for 9 days and it is not uncommon to see a 10-15 point drop in that site. Like all supplements, Always consult with your health care practitioner before starting any supplement regimen. Licorice in females has been shown to increase blood pressure, but that has only been shown in long term usage and people never take it more than 9 days with me.

References:

Biosignature/Charlepoliquin.com

^ ^a ^b Winston, David; Steven Maimes (2007). Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Healing Arts Press.

Yokota T, Nishio H, Kubota Y, Mizoguchi M. The inhibitory effect of glabridin from licorice extracts on melanogenesis and inflammation. Pigment Cell Res 11(6):355-61 (1998 Dec).

Sandeep, T. C.; Joyce L. W. Yau, Alasdair M. J. MacLullich, June Noble, Ian J. Deary, Brian R. Walker, and Jonathan R. Seckl (19 April 2004). “11β-Hydroxysteroid dehydrogenase inhibition

No Equipment? No Problem.

claire.lunardoni — Wed, 11 Jan 2012 17:06:56 +0000

by Khalid Kohgadai

Many times we find ourselves in situations where we have a burning desire to get a great workout, but have no tools at our disposal except our own bodies and the ground we’re standing on. I’ve designed three heart-pounding, no-nonsense workouts guaranteed to deliver a copious caloric output.

The Burping Bear

5 rounds of the following:
200 meter run
20 meter bear crawl
8 burpees

Now, if you don’t have access to an online distance measuring tool, you can easily estimate the 200 and 20 meter distances. For the 200m, mark your starting point, jog lightly for 2 minutes (every phone should have a stopwatch feature) then mark your end point. This will be half your running distance so when you do the actual workout, you double back a this point. Round trip, it won’t necessarily be 200m exactly but it’s close enough. For the bear crawl distance, simply take 12 of the biggest steps you can. Just like the running distance, you’ll turn around bear crawl back to the starting point. Finally, if you’re still working on your push-up strength, 8 burpees might be a bit much for you so for every other burpee, simply omit the push-up. If you can’t do any push-ups at all, omit ALL of the push-ups but increase your repetitions to 12.

Into the Great Wide Open

(Tom Petty on your iPod is optional)
Find a route where you can jog without too many obstacles or interruptions and get your stopwatch ready.
Run for 1 minute for maximum distance.
At the end of the minute stop and immediately do 7 burpees (scale to your abilities as I’ve shown in the previous workout).
Rest until the top of the next minute and repeat this cycle for 16 minutes.
At the end of the 16 minutes, lightly jog back, uninterrupted to your starting point as a cool down.

Hotel, Motel, Holiday Inn
Traveling and have less than half an hour to hop in the shower? Not enough time to get dressed and walk down to the hotel gym? I’ve got just the thing!

The workout consists of three elements:
5 push-ups (knee push-ups or do push-ups with your hands on the bathroom counter if you need to scale down)
10 bodyweight squats
15 squat thrusts (these are burpees sans push-up)

Start your timer (or wait until the clock turns to the top of the next minute) and for 5 minutes, perform the above cycle as many times as possible. Rest for 1 minute and repeat for a total of three to four 5 minute intervals.

There you have it folks. Now there are absolutely no excuses for missing a workout while on the go!

Khalid Kohgadai is a trainer, flexibility/mobility specialist and strength/conditioning coach at the SoMa and Embarcadero Body Mechanix locations. You can contact him via email at khalid.kohgadai@bmfit.com