PHILADELPHIA ATHLETIC CLUB

The Benefits of Protein

2011-11-10T16:59:00.001-06:00

Written by Rich Miller, personal trainer

Muscle is made up of 70% water and 30% protein. Protein is made up of amino acids which are building blocks of lean muscle in our body. They help repair damaged tissue due to exercise. When we exercise, especially strength train, muscle fibers are broken down and they need extra protein in the diet to help them rebuild.

Protein serves a variety of purposes in our body. It regulates blood sugar, helps control appetite, increases metabolism, gives us energy and burns fat. One gram of protein is equal to four calories. Sources from this vital nutrient come from beef, chicken, fish, turkey, beans, eggs, milk, cheese, nuts, yogurt and peanut butter. Protein supplements like whey protein are excellent ways to help meet your requirements.

I have witnessed, in my years as a trainer, that most people who exercise on a regular basis, do not get enough protein in their diet. When you do not eat enough protein, your body will feed off itself and eat away muscle tissue. When this happens, precious lean muscle is lost which slows down your metabolism and promotes fat storage. Muscle is a fat burning furnace!!!

Whatever your body weight; you need to eat at least half that in protein. Just by adding extra protein to your diet will spike your metabolism and help burn body fat, even if you do not workout. Splitting your protein into five or six meals per day is the best way to feed your body consistently. The three most important times for protein is breakfast, dinner and after a workout. Whey protein is an excellent source right after a workout. Muscles are broken down and in a prime state for nutrients. Whey protein goes right into the muscle and starts rebuilding tissue. Whey protein taken within 30 minutes after a workout greatly increases fat burning and lean muscle. The Pac Blast smoothie sold at PAC provide 25 grams of whey protein and the Power Pac 50 smoothie provides 50 grams!

Whatever your form of exercise, protein is essential in order to achieve a fit, healthy body. Make sure protein is included in your next meal or snack!!

The Benefits of Yoga

2011-11-01T15:59:00.000-05:00

Written by Belinda Kovach, PAC yoga instructor

Have you ever wondered whether you could do YOGA? All those twists, stretches, balances and contorted poses (asana) that one sees in magazines. Well, the truth of the matter is "if you can breathe, you can do yoga," according to Beth Shaw, owner of Yogafit. Although, traditional yoga has much to offer, it isan't necessary to speak Sanskrit (the original language of yoga), chant, or even become a vegetarian to enjoy the benefits of this ancient practice. Inflexible? Inflexibility is one of the primary reasons yoga is so effective. Whether you're just beginning to discover the benfits of exercise, or you've been working out for years, yoga will enrich your exercise program and you ability to enjoy life.

A regular practice of yoga, best achieved by practicing 3-5 times per week, or at least twice a week for 30-60 minutes per workout. Naturally, the more you practice yoga, the more benefits you receive, though most people experience a positive difference after just one workout. Some of the benefits include:

Increased flexibility
Stronger muscles
Better body tone
A relaxed, clear mind
Reduced stress
Increased body awareness
Improved posture
A strengthened immune system
Decreased physical effects of aging for the brain and body

As with any lifestyle change, slow and steady wins the race. As with any exercise program, before beginning your yoga practice, please check with your doctor to ensure that yoga will be a safe program for you. Yoga speaks directly and without pretentiousness to everyone, helping you and your body reach their potential.

IF I HAVE ARTHRITIS, SHOULD I EXERCISE?

2011-10-18T10:52:00.000-05:00

Written by Dr. Patrick Eakes, MD

In a simple answer, YES!!!
How many times have you heard someone say ( or you said yourself) " I can't exercise because of my arthritis!" This all too common excuse is one of the main reasons that arthritis actually gets worse.

So, what do you do? First, if you have concerns, either talk with your physician or a physical therepist. Certain kinds of rare arthritis may have a few exercise restrictions, but we will be discussing osteoarthritis ( plain old wear and tear disease). A supervised program in a gym will benefit you more. You will be more motivated, have a better selection of organized classes and better equipment.

What do you do first thing everyday before you get out of bed? YOU STRETCH!! Always warm up and stretch lightly before you start exercising to get your joints ready. But, don't OVER STRETCH and hurt yourself before you get started.

Now, time to really exercise. Whatever shall I do? First of all, do something you enjoy! If you don't like the treadmill or lifting weights, the chances that you stick with it over 2 weeks are very slim. If you like weights, do light weights. This will put less strain on your joints. You will gain greater results from using proper technique, good body alignment, full muscle contractions and a slow steady pace. Heavy weights don't always promote muscle strength and growth.

So, if you don't like weights, what else? Some people say, "I just can't get on the treadmill, it hurts my knees." Maybe it does, maybe it's your shoes, maybe you are going too fast to start with. However, the treadmill isn't for everyone. There are plenty of other low impact options in the gym. Down the line from the treadmill is the stationary bike. EVERYONE rode a bike when they were young!! The recumbent bike is great for taking stress off the low back. Give it a try. One of the best high resistance-low impact exercises, that most definitely helps arthritis, is swimmimg. Now, you don't have to swim like Michael Phelps, but activities like water aerobics is great for strengthening muscles and improving flexibility. It only takes about 3 minutes to get ready for the pool. Water exercises are especially beneficial for people with Rheumatoid Arthritis.

Once you have done your exercise, cool down. This also helps decrease injuries. I would recommend switching up the types of exercise that you do. This keeps things more interesting and works multiple muscles in a variety of ways to really improve that muscle strength and keep those joints stable, make it easier to get out of the chair, climb stairs, and have a better quality of life.

So, always remember, if you have arthritis you don't have to be defeated by it. Exercise will help you manage it. Start slow, change up your routine, get a workout buddy and stick with it. You will find that a routine exercise can help change your life and your entire outlook about arthritis.

THE BENEFITS OF STRENGTH TRAINING

2011-09-21T15:58:00.000-05:00

Written by Rich Miller, personal trainer

Lifting weights is NOT just for athletes and bodybuilders. Everyone can benefit from resistance training at any age.

Strength training adds lean muscle to your body which in turn increases your metabolism and causes your body to burn more fat. Muscle is like fat burning furnaces. Muscle is alive. Fat is dead. Lean muscle increases our energy, whereas fat weighs us down. Wherever muscle is in your body; fat will burn quicker around it. For every pound of lean muscle you add to your body, 50 extra calories are burned at rest.

Muscle is twice as dense as fat, so don't be upset if the scales aren't going down once you begin a strength training routine. A true measure of progress is how many inches you have lost and how your clothes are fitting. It's not uncommon to gain a couple of pounds intially when you begin strength training. You will plateau if you keep your cardiovascular routine and eating habits in place. I've trained women who have actually gone down 3 dress sizes and not lost a pound!

Resistance training benefits anyone at ANY age. It's never too late! It strengthens bones to counter act osteoporsis and helps alleviate the pain of athritis. Blood pressure is lowered and helps control and manage diabetes. Studies have shown that people can still build muscle in their 90s.

The American Academy of Sports Medicine recommends strength training twice a week minimum. Start with doing one exercise for each body part. Do 3 sets of 12-15 repetitions. Rest 30 seconds to 1 minute between each set.

If you are unsure about the correct weigh lifting form and need guidance; try BODYPUMP. It's a full body workout offered at PAC three times per week. Classes can provide motivation with a qualified instructor in a group setting. Fitness assessments are also offered for those who need instruction and a strength training routine. In order to benefit the most from strength training, you must have an organized routine using proper form.

Remember to always add cardiovascular exercise ( walking, running, biking, etc.) 3 times per week, stretching and a healthy diet to your strength training routine. Combining these components will help you achieve your best body. Exercise regularly with purpose, eat healthy and you will quickly see the benefits in your life. Good Luck and get your SWOLEON!!

EAT CLEAN GRANOLA

2011-09-17T14:07:00.000-05:00

http://www.cleaneatingmag.com/Recipes/Recipe/Simple-Sunflower-Seed-Granola.aspx

I tried this recipe this morning. I left out the coconut( not a fan). I used pumpkin seeds instead of sunflower seeds. I used low sodium peanut butter instead of natural peanut butter.
EXCELLENT!!! & HEALTHY! SUPER TAKE ALONG SNACK!
Be careful, as with any low fat food, do not overeat!

WATER: Nature's magical weight-loss mineral

2011-09-09T12:23:00.001-05:00

Written by Tammy Tawater, Owner, Philadelphia Athletic Club

Most people do not drink enough water. Most people are carrying around a few extra pounds. Why? Most people do not drink enough water.

I know!! You've heard it all before! Water IS nature's magical weight-loss mineral. It works and here's why:

One of the main jobs of our liver is to convert stored fat to energy. Unfortunately, another one of our liver's duties is to pick up slack for our kidneys which need plenty of water to work properly. See, the liver can't metabolize fat quickly and efficiently if our kidneys aren't pulling their own weight.

I know the excuses. "I don't like water!" "I have to go to the bathroom constantly!" Be patient. What's really happening is your body is flushing itself of water it has been storing for "survival mode." Keep giving your body water and eventually the flushing will cease allowing you to return to normal life.

Eight 8-oz glasses of water a day is enough for the average person. But, if you exercise(I know you do!) you will need more. Come on ya'll, it's really NOT that much! The average plastic bottle of water is 16.9 ounces!

Always keep water with you! Instead of talking on your cell phone while in your vehicle, drink water. Don't let yourself get thirsty. If you feel thirsty, you are becoming dehydrated. Try a slice of lemon or lime in your water. Flavored water is ok, but read the labels. Most are loaded with sugar and can actually make you thirsty.

When you drink all the water you need, you will quickly notice a decrease in appetite, you will have more energy and a glowing complexion! So, if you are really serious about becoming leaner and healthier, DRINK WATER!!