Strength Training Helps Prevent and Fight Cancer

There is plenty of evidence that that people with high levels of muscular strength have a lower risk of cancer – a 40% lower risk to be exact. A study looked at almost 9,000 men aged 20-82 and found that men with a stronger one-rep max on bench press and leg press had a 40% reduction in their risk of dying from cancer. They adjusted for body mass index (BMI), body fat, and aerobic fitness and the results still held. There seems to be something about simply being stronger that is associated with a lower our risk of getting cancer. In addition, strength actually seems to lower our risk of dying from…
Read More

Endurance Exercise can Help Muscular Growth

In a recent study (http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0149082 ) researchers looked at changes in muscle fiber sizes in response to training with and without endurance exercise. The resistance training group performed leg presses only, whereas the endurance training group performed cardiovascular exercise and leg presses.    Prior to the beginning of the study muscle biopsies to measure muscle fiber types and sizes.  There are two primary types of muscle fibers:  Type 1 aka slow twitch endurance fibers and Type 2 fast twitch “power” fibers. After 7 weeks of training both groups increased their one repetition maximum leg press (showing both groups increased in strength).    However only the group doing endurance training increased their…
Read More

The Single Deadlift – Not to be Confused with the Single Leg Romanian Deadlift!

The single leg deadlift aka skaters squat is NOT the same as a single leg Romanian Deadlift.    It is mix of a hip hinge and a squat movement with movement at the knee and hip.   It is essentially a single leg version of a bilateral (two leg) trap bar deadlift/squat. Start with shoulder width apart with a page directly behind both heels.    Use a thicker pad – the lower the pad the more difficult the movement and try to start with at least a two-inch pad. Hold onto two 5 – 15 lbs dumbbells or plates that you will need to counterbalance the rear movement of one of the legs.…
Read More

Strategies for getting a good night sleep – part 2

The combination of controlled breathing with counting can be particularly effective. One breathing exercise involving counting that you could try is called 4-7-8 breathing which also helps with anxiety.    Here is a video of Dr. Andrew Weil explaining how to perform this simple exercise which can be done anywhere:  https://www.youtube.com/watch?v=YRPh_GaiL8s Importance of Food Choices and Meal Timing for Sleep As mentioned before alcohol and caffeine are the first things to cut out when experiencing sleep problems. Spicy foods and sugary foods can also impact sleep especially when eaten with 2 hours of bedtime. Try to not eat anything for at least 3 hours prior to going to bed. How Electromagnetic…
Read More

Strategies for Getting a Good Night’s Sleep – Part 1

Most people intuitively understand that lack of sleep is not good for you, but it goes way beyond that!   The Centers for Disease Control has stated that lack of sleep is a public health epidemic and is linked to a wide variety of health issues. Among other issues, lack of sleep greatly increases risk of serious accidents, significantly reduces productivity in the workplace, cause psychological deterioration even in otherwise healthy individuals, and has direct and serious negative physiological effects. Research shows that adults need right around eight hours of sleep each night for optimal health and disease prevention.  Children and Teenagers need even more.  Illness also tends to increase the…
Read More

Strength Training Helps Prevent and Fight Cancer

There is plenty of evidence that that people with high levels of muscular strength have a lower risk of cancer – a 40% lower risk to be exact. A study looked at almost 9,000 men aged 20-82 and found that men with a stronger one-rep max on bench press and leg press had a 40% reduction in their risk of dying from cancer. They adjusted for body mass index (BMI), body fat, and aerobic fitness and the results still held. There seems to be something about simply being stronger that is associated with a lower our risk of getting cancer. In addition, strength actually seems to lower our risk of dying from…
Read More

Endurance Exercise can Help Muscular Growth

In a recent study (http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0149082 ) researchers looked at changes in muscle fiber sizes in response to training with and without endurance exercise. The resistance training group performed leg presses only, whereas the endurance training group performed cardiovascular exercise and leg presses.    Prior to the beginning of the study muscle biopsies to measure muscle fiber types and sizes.  There are two primary types of muscle fibers:  Type 1 aka slow twitch endurance fibers and Type 2 fast twitch “power” fibers. After 7 weeks of training both groups increased their one repetition maximum leg press (showing both groups increased in strength).    However only the group doing endurance training increased their…
Read More

The Single Deadlift – Not to be Confused with the Single Leg Romanian Deadlift!

The single leg deadlift aka skaters squat is NOT the same as a single leg Romanian Deadlift.    It is mix of a hip hinge and a squat movement with movement at the knee and hip.   It is essentially a single leg version of a bilateral (two leg) trap bar deadlift/squat. Start with shoulder width apart with a page directly behind both heels.    Use a thicker pad – the lower the pad the more difficult the movement and try to start with at least a two-inch pad. Hold onto two 5 – 15 lbs dumbbells or plates that you will need to counterbalance the rear movement of one of the legs.…
Read More

Strategies for getting a good night sleep – part 2

The combination of controlled breathing with counting can be particularly effective. One breathing exercise involving counting that you could try is called 4-7-8 breathing which also helps with anxiety.    Here is a video of Dr. Andrew Weil explaining how to perform this simple exercise which can be done anywhere:  https://www.youtube.com/watch?v=YRPh_GaiL8s Importance of Food Choices and Meal Timing for Sleep As mentioned before alcohol and caffeine are the first things to cut out when experiencing sleep problems. Spicy foods and sugary foods can also impact sleep especially when eaten with 2 hours of bedtime. Try to not eat anything for at least 3 hours prior to going to bed. How Electromagnetic…
Read More

Strategies for Getting a Good Night’s Sleep – Part 1

Most people intuitively understand that lack of sleep is not good for you, but it goes way beyond that!   The Centers for Disease Control has stated that lack of sleep is a public health epidemic and is linked to a wide variety of health issues. Among other issues, lack of sleep greatly increases risk of serious accidents, significantly reduces productivity in the workplace, cause psychological deterioration even in otherwise healthy individuals, and has direct and serious negative physiological effects. Research shows that adults need right around eight hours of sleep each night for optimal health and disease prevention.  Children and Teenagers need even more.  Illness also tends to increase the…
Read More

Strength Training Helps Prevent and Fight Cancer

There is plenty of evidence that that people with high levels of muscular strength have a lower risk of cancer – a 40% lower risk to be exact. A study looked at almost 9,000 men aged 20-82 and found that men with a stronger one-rep max on bench press and leg press had a 40% reduction in their risk of dying from cancer. They adjusted for body mass index (BMI), body fat, and aerobic fitness and the results still held. There seems to be something about simply being stronger that is associated with a lower our risk of getting cancer. In addition, strength actually seems to lower our risk of dying from…
Read More

Endurance Exercise can Help Muscular Growth

In a recent study (http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0149082 ) researchers looked at changes in muscle fiber sizes in response to training with and without endurance exercise. The resistance training group performed leg presses only, whereas the endurance training group performed cardiovascular exercise and leg presses.    Prior to the beginning of the study muscle biopsies to measure muscle fiber types and sizes.  There are two primary types of muscle fibers:  Type 1 aka slow twitch endurance fibers and Type 2 fast twitch “power” fibers. After 7 weeks of training both groups increased their one repetition maximum leg press (showing both groups increased in strength).    However only the group doing endurance training increased their…
Read More

The Single Deadlift – Not to be Confused with the Single Leg Romanian Deadlift!

The single leg deadlift aka skaters squat is NOT the same as a single leg Romanian Deadlift.    It is mix of a hip hinge and a squat movement with movement at the knee and hip.   It is essentially a single leg version of a bilateral (two leg) trap bar deadlift/squat. Start with shoulder width apart with a page directly behind both heels.    Use a thicker pad – the lower the pad the more difficult the movement and try to start with at least a two-inch pad. Hold onto two 5 – 15 lbs dumbbells or plates that you will need to counterbalance the rear movement of one of the legs.…
Read More

Strategies for getting a good night sleep – part 2

The combination of controlled breathing with counting can be particularly effective. One breathing exercise involving counting that you could try is called 4-7-8 breathing which also helps with anxiety.    Here is a video of Dr. Andrew Weil explaining how to perform this simple exercise which can be done anywhere:  https://www.youtube.com/watch?v=YRPh_GaiL8s Importance of Food Choices and Meal Timing for Sleep As mentioned before alcohol and caffeine are the first things to cut out when experiencing sleep problems. Spicy foods and sugary foods can also impact sleep especially when eaten with 2 hours of bedtime. Try to not eat anything for at least 3 hours prior to going to bed. How Electromagnetic…
Read More

Strategies for Getting a Good Night’s Sleep – Part 1

Most people intuitively understand that lack of sleep is not good for you, but it goes way beyond that!   The Centers for Disease Control has stated that lack of sleep is a public health epidemic and is linked to a wide variety of health issues. Among other issues, lack of sleep greatly increases risk of serious accidents, significantly reduces productivity in the workplace, cause psychological deterioration even in otherwise healthy individuals, and has direct and serious negative physiological effects. Research shows that adults need right around eight hours of sleep each night for optimal health and disease prevention.  Children and Teenagers need even more.  Illness also tends to increase the…
Read More

Strength Training Helps Prevent and Fight Cancer

There is plenty of evidence that that people with high levels of muscular strength have a lower risk of cancer – a 40% lower risk to be exact. A study looked at almost 9,000 men aged 20-82 and found that men with a stronger one-rep max on bench press and leg press had a 40% reduction in their risk of dying from cancer. They adjusted for body mass index (BMI), body fat, and aerobic fitness and the results still held. There seems to be something about simply being stronger that is associated with a lower our risk of getting cancer. In addition, strength actually seems to lower our risk of dying from…
Read More

Endurance Exercise can Help Muscular Growth

In a recent study (http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0149082 ) researchers looked at changes in muscle fiber sizes in response to training with and without endurance exercise. The resistance training group performed leg presses only, whereas the endurance training group performed cardiovascular exercise and leg presses.    Prior to the beginning of the study muscle biopsies to measure muscle fiber types and sizes.  There are two primary types of muscle fibers:  Type 1 aka slow twitch endurance fibers and Type 2 fast twitch “power” fibers. After 7 weeks of training both groups increased their one repetition maximum leg press (showing both groups increased in strength).    However only the group doing endurance training increased their…
Read More

The Single Deadlift – Not to be Confused with the Single Leg Romanian Deadlift!

The single leg deadlift aka skaters squat is NOT the same as a single leg Romanian Deadlift.    It is mix of a hip hinge and a squat movement with movement at the knee and hip.   It is essentially a single leg version of a bilateral (two leg) trap bar deadlift/squat. Start with shoulder width apart with a page directly behind both heels.    Use a thicker pad – the lower the pad the more difficult the movement and try to start with at least a two-inch pad. Hold onto two 5 – 15 lbs dumbbells or plates that you will need to counterbalance the rear movement of one of the legs.…
Read More

Strategies for getting a good night sleep – part 2

The combination of controlled breathing with counting can be particularly effective. One breathing exercise involving counting that you could try is called 4-7-8 breathing which also helps with anxiety.    Here is a video of Dr. Andrew Weil explaining how to perform this simple exercise which can be done anywhere:  https://www.youtube.com/watch?v=YRPh_GaiL8s Importance of Food Choices and Meal Timing for Sleep As mentioned before alcohol and caffeine are the first things to cut out when experiencing sleep problems. Spicy foods and sugary foods can also impact sleep especially when eaten with 2 hours of bedtime. Try to not eat anything for at least 3 hours prior to going to bed. How Electromagnetic…
Read More

Strategies for Getting a Good Night’s Sleep – Part 1

Most people intuitively understand that lack of sleep is not good for you, but it goes way beyond that!   The Centers for Disease Control has stated that lack of sleep is a public health epidemic and is linked to a wide variety of health issues. Among other issues, lack of sleep greatly increases risk of serious accidents, significantly reduces productivity in the workplace, cause psychological deterioration even in otherwise healthy individuals, and has direct and serious negative physiological effects. Research shows that adults need right around eight hours of sleep each night for optimal health and disease prevention.  Children and Teenagers need even more.  Illness also tends to increase the…
Read More

Strength Training Helps Prevent and Fight Cancer

There is plenty of evidence that that people with high levels of muscular strength have a lower risk of cancer – a 40% lower risk to be exact. A study looked at almost 9,000 men aged 20-82 and found that men with a stronger one-rep max on bench press and leg press had a 40% reduction in their risk of dying from cancer. They adjusted for body mass index (BMI), body fat, and aerobic fitness and the results still held. There seems to be something about simply being stronger that is associated with a lower our risk of getting cancer. In addition, strength actually seems to lower our risk of dying from…
Read More

Endurance Exercise can Help Muscular Growth

In a recent study (http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0149082 ) researchers looked at changes in muscle fiber sizes in response to training with and without endurance exercise. The resistance training group performed leg presses only, whereas the endurance training group performed cardiovascular exercise and leg presses.    Prior to the beginning of the study muscle biopsies to measure muscle fiber types and sizes.  There are two primary types of muscle fibers:  Type 1 aka slow twitch endurance fibers and Type 2 fast twitch “power” fibers. After 7 weeks of training both groups increased their one repetition maximum leg press (showing both groups increased in strength).    However only the group doing endurance training increased their…
Read More

The Single Deadlift – Not to be Confused with the Single Leg Romanian Deadlift!

The single leg deadlift aka skaters squat is NOT the same as a single leg Romanian Deadlift.    It is mix of a hip hinge and a squat movement with movement at the knee and hip.   It is essentially a single leg version of a bilateral (two leg) trap bar deadlift/squat. Start with shoulder width apart with a page directly behind both heels.    Use a thicker pad – the lower the pad the more difficult the movement and try to start with at least a two-inch pad. Hold onto two 5 – 15 lbs dumbbells or plates that you will need to counterbalance the rear movement of one of the legs.…
Read More

Strategies for getting a good night sleep – part 2

The combination of controlled breathing with counting can be particularly effective. One breathing exercise involving counting that you could try is called 4-7-8 breathing which also helps with anxiety.    Here is a video of Dr. Andrew Weil explaining how to perform this simple exercise which can be done anywhere:  https://www.youtube.com/watch?v=YRPh_GaiL8s Importance of Food Choices and Meal Timing for Sleep As mentioned before alcohol and caffeine are the first things to cut out when experiencing sleep problems. Spicy foods and sugary foods can also impact sleep especially when eaten with 2 hours of bedtime. Try to not eat anything for at least 3 hours prior to going to bed. How Electromagnetic…
Read More

Strategies for Getting a Good Night’s Sleep – Part 1

Most people intuitively understand that lack of sleep is not good for you, but it goes way beyond that!   The Centers for Disease Control has stated that lack of sleep is a public health epidemic and is linked to a wide variety of health issues. Among other issues, lack of sleep greatly increases risk of serious accidents, significantly reduces productivity in the workplace, cause psychological deterioration even in otherwise healthy individuals, and has direct and serious negative physiological effects. Research shows that adults need right around eight hours of sleep each night for optimal health and disease prevention.  Children and Teenagers need even more.  Illness also tends to increase the…
Read More