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OPTIMAL YOU FITNESS FACILITY
  • Home
    • Meet the Staff
    • Membership
    • Valued Resources
  • Wellbeing That Works
  • Fitness Programs
    • Personal Training
    • League Play
    • Broad Scope Narrow Focus Blog
  • Group Fitness
    • Class Sign-Up
  • Nutrition
    • Healthy Cooking
    • Newsletters
  • Optimal You Services
    • On Campus Bikes

Tim's Guide to the Trails part 3: Mountain biking

6/23/2020

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Welcome  back!

This week I conclude my 3-part series on mastering the trails with mountain biking basics. 

For many, the idea of mountain biking can seem intimidating.  This post is geared towards educating those newer to riding with a basic rundown of equipment and skills.  However, sometimes the basics serve as good reminders for experienced riders as well.  Please comment if you have any other tips and tricks that work for you!

Bikes

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29 inch wheels - "29er"
29er (means wheels are 29 inches in diameter).  These bigger wheels will have better momentum once rolling, meaning more progress for less effort and faster rolling over open terrain. A larger tire contact area on the trail, giving better traction and control when climbing or cornering.
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27.5 inch wheels
Because of the smaller diameter, 27.5-inch wheels are easier to navigate through tight and tricky trails and respond to rider input more readily, which is especially true for smaller riders who might otherwise struggle to control larger (and generally heavier) 29ers
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Fat Tire bikes
​Fat tire bikes have (obviously) the widest tires on the market. Their frames are also wide and heavy. They work the best in soft terrains like snow and sand, but they can handle any surface well. Their low tire pressure makes the tires much softer, folding over bumps instead of rolling over them
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​26 inch wheels 
Being smaller, lighter and more agile, bikes with 26” wheels offer much better acceleration than their larger counterparts, making it great for short, steep climbs and fast-flowing, quick-turning trails
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Front Suspension (AKA, hardtail)
Most riders have a front suspension.  It is right for you if you're on a budget, you mostly ride smoother terrain (like that in Michigan!) , you value low maintenance and a lighter a bike
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Full Suspension
Best if you are riding over rocky terrain, or love downhilling. Full suspension will soak up most of the jarring bumps that would otherwise be sent to your body (and in some cases, buck you off your bike). This can help reduce fatigue, which in turn can allow you to ride faster, for longer, with greater comfort

Gears

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Gearing
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Gears are referred to in terms of number of chain rings, and number of teeth (or size) of chain ring.  Both of these can vary to fit the rider.  See to the left for a basic comparison.  Notice the top two include 2 rings of different size setups (numbers you see refer to teeth count).  Standard issue for a common 21 speed bike is 3  X  7 (3 rings on the front, and 7 rings on the back - bottom set in the picture).  This means 21 different gear ratios.  However, several of those gears are wasted, since you do not want to cross the chain (see image on the far left).  This puts stress on the chain - causes stretch and even breakage.

Gaining in popularity are 1X (pronounced One By) setups, which are perfect for riders who do not need to access the  "easiest" and "hardest" gear ratios.  1x9, 1x10, and 1x12 are all popular setups.  In Michigan,  most trails do not demand the extreme gears.  The more elevation demands, the more you want to retain the "granny gear"  - IE, if you're riding out west where there is a lot of climbing and more obstacles,  you need to be able to spin those easy gears fast for best handling.  
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Bike recommendations based on terrain

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Dirt/Flow/Gravel

Terrain: primarily dirt and hard packed
Shocks/suspension:  none or front
Gearing depends on elevation.  1X setup is perfect
Tires:  ​light - medium tread
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Rocky/Rooty

Terrain:   Demands roll-over of rocks and roots almost constantly
Shocks/Suspension:  Full suspension recommended
​Gearing:  2X or 3X recommended
Tires: thick tread
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Mixed

Terrain: Most trails have a mix, but are PRIMARILY one or the other.   Decide what type you will be on the most
Shocks/Suspension:  Front
Gearing:  1X or 2X 
Tires:  an "all-mountain" tread, or thicker tread to be safe

Skills of the trade

  • Vision (picking a line) - train your vision to look AWAY from obstacles.  Your wheels will go where your eyes go.  Scan ahead for hazards by looking about 15 – 20 ft. down the trail. Then, move your eyes back toward your tire. Doing this up-and-back action allows your eyes to take in lots of information. Knowing hazards ahead of time can help you adjust your balance and pick a line around them.
  • Positions: 
    • ​Climbing:  position seat so that you can get 80-90% knee extension (IE, seat slightly higher).  Knee should be slightly bent at 6 o'clock pedal position.  This allows more transfer of power
    • Descending:  Seat should be positioned lower, by about 2-3 inches than when climbing.  This lowers your center of gravity, and allows more control.  Pedaling power takes a back seat to control
    • Rolling hills:   If there is a mix of hills, it is best to keep your seat low to maintain control.  If the knees or hips don't respond well over time, adjust accordingly to comfort.
    • For more information on climbing and descending skills, click here
  • Cadence-  typically,  you will want to maintain a cadence of 90-120 RPM.  There will be times when you have to slow down when going over obstacles.  You must shift properly, and with anticipation of hills and obstacles, to maintain optimal cadence.  Hills demand higher cadence - if you're stuck grinding up a hill, you're in the wrong gear!  Click Here for 
  • Braking: Use of both front and rear brakes is important.  As a general rule, you want to favor the rear brake slightly, and feather the front brake (left hand).  Putting too much pressure on your front brake is dangerous, and can flip you over your handlebars if your center of gravity is forward of the middle of the bike.  Shift your bodyweight backwards, to put more weight over the rear wheel, before applying front brake
  • Shifting - The key to shifting is ANTICIPATION.  If you can see a steep hill coming, you want to enter the hill in the correct gear.  Avoid shifting while going over obstacles or up hills.  This can lead to rough shifting and wear and tear on the gears and chain
  • Climbing - best to error on the side of easier gear!  Your feet should move at a cadence at or greater than for flat ground.  Faster cadence gets you up the hill more efficiently, and if there are obstacles, will give you better handling and grip.  Grinding up a hill with a slow cadence can lead to spin-outs and inefficient pedaling.
  • Descending - best to stand on the pedals in a low crouch, with bodyweight back behind rear wheel.  This is the best ready position for braking, shock absorption, and cornering.  Avoid standing tall, make sure to maintain a low crouch, with butt almost completely behind the seat on a steep downhill
  • Cornering -  Going around turns efficiently and while carrying speed starts with good vision.  Every turn has an ENTRY point, and and EXIT point.  The entry depends on how tight the turn is, and whether it is banked.  Essentially,  your entry point of the turn should reflect the widest and safest path through the turn.  The EXIT is the point the bike goes straight again.  It is essential to look through the turn before entering it, so you can see as much of it as possible
  • Bunnyhopping - eventually,  hopping over obstacles will be preferable to rolling over them.  It involves crouching down, and jumping both wheels off of the ground (front, and then rear), and is considered an optional, but very useful skill when mountain biking.  Click Here for a great tutorial 
  • Track stands - balancing on your bike without needing to put your feet down is a great skill to have on the trail.  It allows you to "freeze" on the trail before the next obstacle,  but also keep you in position to get through it.  Track standing  is also easier than it sounds!  Click Here for a great tutorial

What's in the bag?  Essentials for your bike pack

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  1.  Pack-  keep your pack small to midsize.  It should include a hydration feature, and still have space for some other essentials
  2. Extra tube
  3. Neosporin and bandage for cuts/scrapes
  4. Gauze
  5. Sometimes you might want to add or take air out of the tires during your ride, depending on terrain.  Obviously, air is required for tire/tube repair.  Carry a pump like this, or a CO2 cartridge
  6. Extra chain link - broken chains happen on the trail.  An extra link can be the difference between walking your bike back, or continuing your ride.  You will also need a:
  7. Chain link removal tool - this pushes the pin out of the link so it can be removed and replaced
  8. Disregard this item (see #12)
  9. Some like to carry a small wrench in case of a loose spoke, or need to tighten any loose nuts.  I wouldn't worry about this.  Most multitools (#12) will have an option for this
  10. Tire levers - used in removing and replacing tires to on the rim
  11. Patch kit - most flats can be repaired with patch for a tube.  Click Here for video on how to patch an inner tube
  12. Multitool - has specific tools for bikes.  This can replace most if not all other tools needed out on the trail.  Click Here for a great option
  13. Energy bar
  14. Gels - these are great for quick and easy nutrition
  15. Zip ties and extra wire -  can probably skip this one too, but may be useful in case of issues with the brake or gear cables.  These are advanced fixes, and most don't bother carrying these

 Always recommended to make sure your bike is tuned up and ready before hitting the trails.  Take it to your nearest shop - a basic tune-up can last a whole riding season, and is inexpensive.  

Happy trails!
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Tim's guide to mastering the trails part 2:  RUNNING (featuring Mark Foy)

6/18/2020

1 Comment

 
Welcome back to the blog! 
 
Trail running is absolutely packed with benefits.  I think we can all agree that it is mentally soothing to leave behind the concrete jungle and move nature's air through the lungs and muscles.  But furthermore, the dirt and varied terrain is less impact on the joints, and challenges the muscles on a different level over it's concrete pounding counterpart.  Let's explore the basic ins and outs of trail running

In this post:
  1. Recommended Apps
  2. Footwear Guide-  all you need to know in shoe selection
  3. Basic recommendations and skills
  4. Tons of bonus Tips and Tricks from our very own Mark Foy, Fitness Specialist at Nutrilite, and trail guru!

If you missed part 1 of my trail series on hiking, you can read it HERE.   Today, I'm discussing hiking's close cousin: trail running.   There are a lot of parallels  between hiking and trail running - trail selection, proper footwear, foot placement, and navigating up and down hills are all important factors.  In terms of forces,  there is 2-3 times your body weight going through your joints compared to walking!  So, everything you would consider in it's pavement pounding counterpart is AMPLIFIED by a factor of 2-3 when brought to the trails.  Let's dive in!
I mentioned this in my previous post,  but trail selection becomes much more important when seeking to run the trails, even over hiking.   I think it is worth re-posting the two apps that will serve you well in choosing a trail
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A great run starts with the right trail for you

These are the types of considerations that come in to play compared to hiking, or running on pavement- and that the above apps will help you with
  • Obstacles (roots, rocks, and ruts, etc) 
  • drainage quality - how much mud or flooding will there be.  Match it up to the latest weather
  • Seasonal best seasonal times for use-  too muddy? rutted out? too many bugs?
  • overall difficulty rating A trail can be 95% easy (even terrain), but have one or two really steep or technical sections.  You should know about these and be prepared
  • Trail's best usage, and if there are directional restrictions.  Very important if the trail is shared with mountain bikers, dogs allowed, etc-  do you want to contend with that, or choose a trail where riding or pets are restricted?  These kind of things can be disruptive to the very reason you are trying to get out and enjoy the trails.  For instance, you will not want to be wearing headphones if it is a multi-use trail, as that would be recipe for collisions, last second bail-outs, and startling situations around corners, if you can't hear what's going on around you.
  • Elevation -  how hilly is the terrain?  Are there steep inclines?  Match this with the health of your knees -steep downhills are of chief concern, as the knees are not as acclimated to deceleration forces, and face more stress in these situations.   Runner's knee comes into play if you do too much downhill running

​Footwear Guide

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Primary terrain? Decide the terrain you're going to be running on the most - is it likely to be mostly dirt or sand? Will it have loosed impediments? Is it rocky? There are trail shoes that specialize in those types of terrain. Unless you plan on a lot of varied terrain, it is advisable to pick a shoe that is optimized for the surfaces you will be running on the most.
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Cushioning. You might choose a shoe with more cushioning if you plan to run longer distances, mix trail and road, heavier-set, or are a heel-striker. Less cushioning may be favorable if you're mostly on dirt, running primarily shorter distances, or value more ground-feel through the shoe. This is largely a personal choice- no one can tell you which would be better. Over the past decade, we have seen the cushioning spectrum go both ways, first to minimal with the release of Christopher McDougall's bestseller "Born to Run", and more recently Hoka's focus on hyper-cushioning shoes.
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  • Technology
    • Rock plate.  Many trail shoes have a rock plate in them - basically what it sounds like.  It's a metal plate layer in the sole that protects against bruising and discomfort when running over rocks or other sharp objects.  Great for those in rocky terrain.  BUT, makes the shoe stiffer and heavier
    • Tread.  The tread pattern will tell you a lot about the shoe.  Tread is collectively made up of "lugs".  Lugs that are spaced out, and deeper (5-7mm) are meant for gripping rocks and mud.  But would not be comfortable on harder packed surfaces.  If you think you'll be mostly on hard packed dirt,  look for shoes with 2-4mm lugs that are packed in tighter.  
    • "Sticky Rubber"  If you value gripping on rocky surfaces, look for shoes that are labeled with sticky rubber.  These shoes will perform great on rock faces, and you get the grip of spaced out and deeper lugs, without the loss of feel and extra weight

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  • Heel drop.   The drop refers to the thickness of the heel vs the toe.  Zero drop means that your foot will be perpendicular to the ground (heel and toe are equal).  Don't confuse this with cushioning-  you can get zero drop shoes with a lot of cushioning.  This is opposed to a 12mm drop, where the heel will be 12mm higher than the toe.  You should get the same drop that you are accustomed to with your road running shoe.  Never go from a 12mm drop to a zero drop.  This can cause injury in your achilles and arches.  But, zero drop shoes, IMO, are better on the trails, from a strictly performance and feel standpoint

Trail tricks

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Leave your headphones at home. Embrace the experience of being out in the woods. Run to the sounds of nature, and your own thoughts. Plus - it is safer, especially on multi-use trails
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Unlike it's concrete counterpart, running trails requires focus on every step. However, you want to avoid watching your feet as you run. Keep your eyes down trail and plan your steps and path. You will get good at deciding which obstacles to hit, or to miss. Sometimes it is best use obstacles for grip and traction, and sometimes there is limited space in the dirt to step. Watching ahead is a good way to train this deciphering skill
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Wear padded gloves. There is one guarantee if you are running on the trails. You WILL stumble and fall at some point. It might not be today, or on your next run, but it will happen eventually. Though it typically isn't a hard fall, your hands will take the brunt of it. Cuts and scrapes are annoying. I recommend cycling gloves with pads on the upper palm area.
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In terms of running data, GPS watches are NOT reliable in the woods and on windy (windy, as in turns, not wind) trails,  Especially with full leaves.  I find my AllTrails app is the best way to track my hikes and runs if in dense forest or windy trails.  Generally recommended to save your battery, and leave your GPS feature off.  If you have other accessories, like foot pods (garmin), that connect with your watch, those are more reliable in this situation than GPS.  If you are out in the open at higher elevations, obviously it will work better.  But even a mix of these situations will give you intermittent data. Here is an updated discussion by Runners World reviewing the best GPS watches

Q&A with Mark Foy

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This section of the post is brought to you by our very own Fitness Specialist at Nutrilite Mark Foy!  Mark is a seasoned trail runner, with over 30 years experience.  His race resume includes 36 full marathons, 75 half marathons, and 1 half Ironman Triathlon.  But, he is an absolute trail blazer!  His trail resume is impressive, with 25 half marathons (Mostly in the Mt. Wilson area of Pasadena),  4 - 25k half trail marathons and 3 - 50k trail Ultras.  He has a goal before age 65 to complete 50 marathons and 10 total 50k ultra trail marathons.  Yeah,  Mark knows a thing or two about the trails!  Here are his best tips, taken from a Q&A section on his own blog:

​1. From Rudy. Hello I am new to trail running and am getting shin splints. I think is from my shoes and running downhill. What would you recommend.
Mark F. Answer: Rudy thanks for reaching out. The number one piece of equipment for a trail runner is good trail shoes. The shin splints will dissipate if you have good shoes. Trust me on this. But recovering from shin splints requires icing your shins every 3-4 hours for 20-30 min. Standard recommendation until the pain and swelling subside. In some cases orthotics are also are a good piece of equipment
2. From Jessica: Hello I wanted to ask what sort of water intake do I need when I am running over 10 miles:
Mark F. Answer: Jessica thanks for your post. A good rule of thumb for me is you need to fuel and hydrate every hour that you are out there. If your run is less than an- hour you can in most times get away with it. But when you are over an hour, you start losing caloric load and thru sweat lose electrolytes and hydration. The sun and how hot it is also is a factor. But remember even in cooler climates you are burning calories/sweating and need to take in proper fuel. I use a 2 liter camel bak system for shorter runs and a 3.5 liter system for longer runs
If you don’t have a camel bak, I would highly recommend one for runners especially if you are doing longer runs. Good luck!
3. From Bob S. Hi I am new to trail running. A novice and wanted to know some good tips when I’m out on a trail run. Thanks
Mark F. Answer: Bob thanks for your post. For me there are at least 8 tips when I first started running trails that I still try to live by when I’m out on the trails. And in most cases I do run alone and I really try to adhere to my 8 fundamentals; a lot of my runs are in hills that unfortunately have no cell reception so I make sure when I’m at higher peaks running that I bring my mini satellite text device: REI sporting goods sells them and are handy in case of emergencies. You can text and receive texts. Very handy
Other tips:
1. Give yourself ample time in your run. Don’t try and kill it the first few runs. Trail running is totally different than street running
2. It’s ok to walk when u get tired or encounter a hill that is steep
3. Watch for course markings or landmarks as some trails you can get lost in. Make sure you know your surroundings. Know your route and always have a map of some kind
4. Bring ample food/water
5. Share the trail. There are a lot of trails where there are crowds so be courteous to your fellow runners. Us trail runners are very appreciative of other runners so just show them that courtesy
6.Wear the right footwear. Make sure you use a trail running shoe and not a tennis shoe. A trail shoe will help grip the terrain and will help you on those uneven surfaces.
7. Bring your cell phone in areas where there is reception. Things can go sour in a moments notice if you are not careful
8. Tell someone where you are going. Is always important that someone knows you are out there
For myself I run alone as i have been trail running over 20 years. But is best to run with someone. Thanks Bob
4. A little more advanced question. Stephanie posted: I really appreciate your time and expertise Mark in answering these questions. If you can tell me what is a good stride length or cadence on flat hills; uphills and downhills?
Thank you Stephanie for your post.
Mark F. Answer I always maintain between 80-90 strides per minute for a general rule. This will change slightly on downhill and uphill runs
Flatter runs tend to be like road runs. Whereas uphill trail runs are using shorter choppier strides.
Downhill your stride length will be longer as you will be running faster. Hope this helps. Thanks Stephanie
Tim here also is a good list of top trail running tips on race day: I try and use most of these when I race especially on ultra races
1. Visualize your run and always know on a trail race difficulties most often arise. Make sure you are mentally prepared to deal with this
2. Training for trail races; a good tip is hiking for leg strengthening and conditioning. Builds a solid base especially for those hills
3. Trust in your race preparations. Make sure you make that checklist prior to your run
4. Obviously pace yourself and don’t go out too fast. My rule is good tempo on flats: shorter stride on gradual hills and walking on steep hills. Saves you in the end
5. Keep eating and drinking throughout your event. I have run 3-50k trail runs and you can bonk as I have experienced if you don’t properly fuel your body. Very important tip!
6. Be prepared to spend a lot of time alone. Most trail runs like any event the field spreads out. You have to deal with the quiet. I always talk to myself staying motivated and positive. Makes for a better run. I also run with music which is great for passing the time during the run
7. The tough times will pass. You know you will experience tough times in a race. Get thru those times as they will pass. Just keep eating and moving your body
8. Enjoy your experience. Trail running is such a unique and challenging experience and is shared by many runners. Just know you will finish the race. Don’t quit and enjoy your time out there.
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It's Men's Health Month.  T-Time!

6/9/2020

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Did someone say Tee-time??
Nope
Oh ok, so it's tea-time??
Wrong again
Time to discuss the other T.  Testosterone.

June is mens health month, and we would be remiss not to hit on an important issue:   low testosterone (or low T).  While T levels commonly drop with age,  it is not something that only affects males over 50!  The decline has started earlier, and only becomes notable in those who are older.   It is important for males of all ages to adopt habits earlier to stave off the age-related decline.   This is what we'll be discussing here today. Oh, and BTW, low T goes way beyond sexual health.   Here are some other impacts of low T:
  • weight increase
  • decrease in muscle strength
  • having less energy than you used to
  • increased body fat and reduced muscle mass
  • feeling depressed
  • trouble concentrating

But, more serious effects include increased risk of osteoporosis, and is linked to higher risk of death from heart disease and other causes.

Ways to boost T naturally

Meds and supplements that advertise a boost in T can be detrimental, and ineffective.  They should be the last option after natural interventions such as the following science-backed methods
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  • GET ADEQUATE SLEEP.   Don't fall into the trap of thinking you can get by with less sleep, and get away with it without health repercussions.  Among many other complications,  T drops dramatically with deprived sleep.  In this study by the University of Chicago, T levels dropped by 15% with one week of deprived sleep (5 hours).  Average age of those in the study?  24.3 years old!   Age related decline is about 1-2%.  Lack of sleep will wreak havoc on your body, including T levels, no matter your age

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  • MAINTAIN A MODERATE AND BALANCED DIET.    Diet-related obesity vastly increases risk of metabolic related diseases (like diabetes) as well as sensitivity and inflammation. This study in the Journal of neuroinflammation shows that adding low T to this formula SIGNIFICANTLY  exacerbates these issues, and impaired neurological function.  

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  • LIFT MORE WEIGHTS, DO LESS CARDIO! Staying active is a very important,  but lifting weights is the most important type of physical activity in terms of boosting T.   Choose compound exercises (IE, uses multiple joints), and perform sets until muscular failure.  Deadlifts, weighted squats, weighted pulls (like pull-ups), and weighted pushes (bench press, or dumbell press).  Contrary to popular belief,  ALL rep ranges can spur muscle growth and testosterone. (SIDENOTE: If you have high blood pressure, be careful with the lower rep ranges, and be careful to breathe through your reps!) However, it is also important to change your rep range and weight consistently - almost monthly.  Changing the stimulus to the muscle is the X-Factor to muscle growth. The most important thing is to challenge the major muscle groups to failure.  Sprints and intervals are also recommended
Deadlifts are the single greatest way to maintain full body strength, and increase/maintain muscle. It is compound (works many joints), activates full body musculature, and opens up neural pathways so that other exercises performed right afterwards recruit more muscle fibers. Plus, it is extremely functional. If you can confidently lift heavy things, you are as close to being ready for anything as you can be! 

Watch my video below as I walk you through the setup and execution of a proper deadlift.

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  • LOSE WEIGHT  Obese males are shown to have significantly lower levels  of T than their counterparts who are not overweight.  In this study,  Testosterone concentrations of young obese pubertal and post‐pubertal males are 40–50% lower than those with normal BMI!   
    • ​As previous points suggest,  weight loss for the sake of boosting T cannot be through significant calorie restriction (remember, we want a steady diet here),  OR with long bouts running or biking (prefer the weight lifting!).   So,  there is a lot of emphasis on calorie and nutrient density in your food choices.  You want a ton of nutrients, while still maintaining a negative caloric balance.​

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  • REDUCE STRESS  A link has been shown between stress and testosterone, and interestingly,  the response to stress can depend on gender and personality according to this study.    Of course,  stress reduction can be complicated and personal, as there is significant pyschological component to the extent to which someone can decompress. HOWEVER,  other interventions like adequate sleep, meditation, journaling, exercise, and balanced diet all help to reduce stress!  

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  • ADJUST YOUR DIET.   Foods to avoid include Soy products, Alcohol,Trans-fats, Omega-6 fatty acids.  Eat foods rich in Vitamin D, Omega-3 fatty acids.  
  

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  • CHAT WITH YOUR PHYSICIAN,  Since treatment is highly individualized, it is always best to chat with your physcian on how to balance and cater your approach.  Care must be taken here, since a lot of these efforts could backfire.  For instance, restricting calories helps in weight loss and diabetics, it but may be ultimately detrimental to T levels.  It's best to chat with your physician if your behavioral efforts are not making a difference.


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    Healthy communication with kids about exercise

    6/4/2020

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    Hello everyone, welcome back to the BSNV blog.  

    Coming at you today to discuss a few healthy and positive methods that can be used in the communications we have with kids about exercise and physical activity.  This is a perfect subject for my Sweat the Small Stuff series ,  as it should be approached with small steps.  This is not meant be an exhaustive list of topics to solve all unique situations.  Kids respond to different methods according to their stage of development, genetics, and environment.  But, I believe there are controllable attributes to this subject that are universal, yet tough to live out.  Much of this goes against the grain.  It is meant to be a healthy starting point and a reminder of a sound approach.  Of course, this applies equally to those kids who naturally love to get out and be active as well as those who struggle with it



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    Childhood Obesity
    The stats on childhood health metrics are, unfortunately, getting worse with time.   The rise in childhood obesity is a significant indicator of this, as this can lead to lifelong health complications,  mental and physical.
    • According to the CDC, Obesity rates have climbed steadily in the US between 1999-2017. from 13.9% to 18% (among those ages 2-19). 
    • For those aged 10-17,  the number nationwide is closer to 15%.  The five states with the highest youth obesity rates were Mississippi (25.4%), West Virginia (20.9%), Kentucky (20.8%), Louisiana (20.8%) and Michigan (18.9%).​

    But FIRST, an ANALOGY!

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    If you have ever used any kind of tool around the house, you can relate to this.  Open up the manual on all hand and power tools,  and you would see under the warning label something to the effect of:  
    "Use (tool) as recommended by the manufacturer. Do not apply excessive force or use any other tools to gain leverage. This will exert greater forces on the tool than it was designed for and is likely to cause breakage and possible injury". 
    ​
    Essentially,  hold the tool and set it up properly, and it will do most of the work on it's own.   Hopefully you can see where I'm going with that-  kids need an inviting environment where they can learn on their own all of the merits of exercise.  Their reward system is vastly different than that of an adult, so we have to be creative with them



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    Discrete counter-productive communication

    Ironically, this advice about communication is more about what NOT to say around kids about YOURSELF or other adults regarding exercise.  Parents have to tread carefully here about how exercise gets imprinted on kids.  This can have pretty permanent effects, depending on the age, so let's get this out of the way first.  Here are a few phrases, with huge impacts:
    • "I've gained weight,  need to start exercising!" Avoid linking body image and exercise.   Never refer to yourself others as "fat" or "heavy", and indicating exercising is a means to improving it.  
    • "I hate exercise, but need to do it anyway!" Or anything about how "terrible" the workout was
    • "That workout made me so sore!" Or anything about how exhausted or tired you feel after your workout
    You get the point.  We love to talk about how hard our workout was.  Adults can relate to that as a positive thing, but it might turn kids off.  They don't necessarily understand the concept of "good pain" that is associated with exercise.  To them,  it's akin to asking someone try what you ate, after saying "this tastes disgusting!"  I am just as guilty of this type of reference to exercise as anyone, and have tried to remodel my phrasing around my kids.  Remember to only connect positive aspects to exercise and physical activity verbally.

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    Regarding kids and exercise,  TALK IS CHEAP!
    The single BEST way to talk to kids about exercise is to NOT talk to kids about exercise!  What I mean by that is,  telling a child or teen to exercise can easily go nowhere.  It can be interpreted as a chore.  In my opinion, We START with the DOING, and TALK later about all of the positive aspects of the experience.  Coach them on experiences AS THEY HAPPEN, so they can relate instantly to the benefits.  We want to teach them the importance and to build on educating them on things by calling how things make them FEEL, and help them shape their experience and build on all of the good feelings associated with what they accomplished. Here are some great ways we can impress upon them without saying a word

    Start SMALL

    Sweat the small stuff here.  Like it is with adults, If you have a kid who struggles with something, you don't throw a huge regime change at them all at once.  Set up and celebrate small accomplishments.  Lead with experiences, and celebrate them and talk
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    If you build it...  
    Give them access to many different, fun, and active options!  Trampolines are the epitome of this-  they are FUN, and promote great exercise, while breeding basic athleticism, spacial awareness, and muscle strengthening.   Basketball hoops, soccer goals, and always have a ball-bag stocked with the basics!  Basketball, baseball and gloves, soccer ball, football, etc.  And keep them inflated and ready to use.  Make sure all barriers to use are minimized.  

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    Be a model
    The BEST thing to do is model your behavior.  Kids notice what you do, and will often follow doing something simply because you are doing it.  If it's a part of your life, it will most likely become an important part of theirs.  Make open play outside fun - get creative and be a part of it!  It's not enough to just say "go outside and play".  We can do better than that.  Get out there with them

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    Hit the trails and explore!
    Make hikes and trail rides a regular thing, away from the house.  Make completion of the hike an accomplishment, and comment on how good it makes you feel.  If kids don't respond to sports as a means of physical activity, then chances are good they will take to nature.   Its an opportunity to coach certain aspects about exercise:  it can be tough, but it's important to finish, and they should feel rewarded for finishing the hike.  That is how they should learn about exercise - by DOING first, and circling back and talking about it later.  Emphasize how happy the body is after exercise, and all of the good effects.

    We all know it can be difficult to get kids to buy into things they don't enjoy.  It is up to parents to communicate  by DOING and SHOWING, and TALKING later​.  With proper setup, kids are much more likely to make exercise and physical activity an important part of their life

    ​Until next time!
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    Hydration, performance, skin, and health.  Drink up!

    6/3/2020

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    “In advanced societies, thinking that tea, coffee, alcohol, and manufactured beverages are desirable substitutes for the purely natural water needs of the daily “stressed” body is an elementary but catastrophic mistake.”

    Excerpt from Dr. Batmanghelidj's book Your Body’s Many Cries For Water
    Welcome back to the BSNF blog

    This week with Wellness That Works, we are discussing skin health.  Many of us are also going through a heat wave.  So naturally, a discussion about hydration seemed appropriate! (shout out to my wife who gave me the idea)

    We have all heard about the recommendations for hydration -  "at least 8-10 cups per day",  "if you are thirsty, your are already dehydrated",  "if your urine is clear, you are adequately hydrated".  All of those are true, BTW.  But it is right up there with sleep recommendations.  We hear it so much that we tend to gloss over it and take it for granted.   

    Hydration, like sleep, is a HUGE underlying health factor that has far reaches in many other factors of our overall health.  However, this impressive list of benefits mostly goes unnoticed throughout our daily lives.  Let's look briefly at how hydration is linked to skin health

    Hydration and Skin

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    First, a heavily perpetuated myth dispelled!   
    One of the more pervasive myths regarding water intake is the improvement of the skin, in terms of complexion. By improvement, it is generally understood that individuals are seeking to have a more “moisturized” look to the surface skin, or to minimize acne or other skin conditions. Numerous lay sources such as beauty and health magazines as well as the Internet suggest that drinking 8–10 glasses of water a day will “flush toxins from the skin” and “give a glowing complexion” despite a general lack of evidence (sourced here and here) to support these "promises".   This should not be confused with the positive impact of hydration in otherwise dried out skin due to dehydration.  Now read on!

    Now some skin hydration facts:
    • The skin is important in maintaining body water levels and preventing water loss into the environment.  In this way, skin is better viewed as a "mediator" or "conduit" between the inner body and the outer environment.
    • Skin consists of approximately 30% water
    • Skin also consists of fats, or lipids, which are hydrophobic. This gives skin its waterproofing characteristics
    • Loss of water through sweat is not indiscriminate across the total surface of the skin, but is carried out by eccrine sweat glands, which are evenly distributed over most of the body surface (sourced here)
    • ​We need to sweat about 24 ounces a day to properly dilute and transport the toxins being eliminated through our skin
    • Skin dryness is usually associated with exposure to dry air, prolonged contact with hot water and scrubbing with soap (both strip oils from the skin), medical conditions and medications.  Dehydration does not appear to cause these things 
    • When we are chronically dehydrated, the sweat becomes more concentrated and toxins aren’t removed from our systems as readily, which can lead to skin irritation and inflammation.  ​
    • Water intake, particularly in individuals with low initial water intake (which is most of us!) can improve skin thickness and density (sourced here) and can improve skin hydration
    • Adequate skin hydration, however, is NOT sufficient to prevent wrinkles or other signs of aging, which are related to genetics, and sun and environmental damage. 
    • According the UofMhealth.org the use of topical emollients will improve skin barrier function and improve the look and feel of dryness, BEYOND simply temporary improvement. Emollients are substances that moisten and soften your skin. Topical (for the skin) emollients are used to treat or prevent dry skin. Topical emollients are sometimes contained in products that also treat acne, chapped lips, diaper rash, cold sores, or other minor skin irritation.  You should chat with your PCP regarding emollient usage before doing so.

    Hydration and Performance

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    • Hydration for aerobic exercise under 1 hour should be good old pure water!
    • Despite the initial quote at the top of the post, there is some good evidence that electrolyte sports drinks do help with performance.  The point is that these drinks are often relied upon too much, and taken in quantities that far exceeds typical needs!  
    • Sports drinks containing between 6-8% carbohydrates can provide energy to the working muscle that water cannot, which increases exercise capacity and improves performance, especially in activities that incur profuse sweating and/or are longer than one hour.
    • Beverages containing more than one kind of sugar (i.e. glucose and fructose) can increase carbohydrate absorption rates because each sugar is absorbed via different channels.
    •  It appears that athletes who consume a sports drink can maintain blood glucose levels at a time when muscle glycogen stores are diminished
    • Pickle Juice is gaining in popularity as a hydration super-fluid!  Give it a try!

    Here are some more health effects of proper hydration:

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    Energy: Suboptimal hydration slows the activity of enzymes, including those responsible for producing energy, leading to feelings of fatigue. Even a slight reduction in hydration can lower metabolism and reduce your vitality.  OVERHYDRATION (or, hyponatremia) is also a serious condition.  MORE water is not necessarily BETTER!
    Digestion: Our bodies produce an average of 7 liters of digestive juices daily. When we don’t drink enough liquid, our secretions are more limited and the digestive process is inhibited. (Note that drinking too much water all at once, particularly with food, can also dilute digestive juices, reducing their efficacy and leading to indigestion. It is a good hydration habit to drink water between meals and to take a break from 30 minutes before a meal until 30 minutes after.)
    Regularity: As partially digested food passes through the colon, the colon absorbs excess liquid and transfers it to the bloodstream so that a stool of normal consistency is formed. When the body is low on water, it extracts too much liquid from the stool, which then becomes hard, dry and difficult to eliminate. Slowed elimination contributes to toxicity and inflammation.
    Blood Pressure: When we are chronically dehydrated, our blood becomes thicker and more viscous. Additionally, in response to reduced overall blood volume, the blood vessels contract. To compensate for the increased vein-wall tension and increased blood viscosity, the body must work harder to push blood through the veins, resulting in elevated blood pressure.
    Stomach Health: Under normal circumstances, the stomach secretes a layer of mucus (which is composed of 98 percent water) to prevent its mucus membranes from being destroyed by the highly acidic digestive fluid it produces. Chronic dehydration, though, impedes mucus production and may irritate and produce ulcers in the stomach lining.
    Respiration: The moist mucus membranes in the respiratory region are protective; however, in a state of chronic dehydration, they dry out and become vulnerable to attack from substances that might exist in inhaled air, such as dust and pollen.
    Hydration: Dehydration causes enzymatic slowdown, interrupting important biochemical transformations, with acidifying results at the cellular level. The acidification of the body’s internal cellular environment can be further worsened when excretory organs responsible for eliminating acids (e.g., the skin and kidneys) don’t have enough liquid to do their jobs properly. An overly acidic biochemical environment can give rise to a host of inflammatory health conditions.
    Weight Management: Feelings of thirst can be confused with hunger, both because eating can soothe thirst and also because dehydration-induced fatigue is often misinterpreted as a lack of fuel (e.g., sugar). Both dynamics can lead to false sensations of hunger, triggering overeating and weight gain. Inadequate hydration can also promote the storage of inflammatory toxins, which can also promote weight gain. Clinical studies show that in 37% of people the thirst mechanism is so weak that thirst is confused with hunger.

    Cholesterol: Cholesterol is an essential element in cell membrane construction. When we are in a state of chronic dehydration and too much liquid is removed from within the cell walls, the body tries to stop the loss by producing more cholesterol to shore up the cell membrane. Although the cholesterol protects the cell membrane from being so permeable, the overproduction introduces too much cholesterol into the bloodstream.
    Kidney and Urinary Health: When we don’t drink enough liquid, our kidneys struggle to flush water-soluble toxins from our system. When we don’t adequately dilute the toxins in our urine, the toxins irritate the urinary mucus membranes and create a germ- and infection-friendly environment.
    Joint Health: Dehydrated cartilage and ligaments are more brittle and prone to damage. Joints can also become painfully inflamed when irritants, usually toxins produced by the body and concentrated in our blood and cellular fluids, attack them, setting the stage for arthritis.
    Aging: The normal aging process involves a gradual loss of cell volume and an imbalance of the extracellular and intracellular fluids. This loss of cellular water can be accelerated when we don’t ingest enough liquids, or when our cell membranes aren’t capable of maintaining a proper fluid balance.

    As you can see,  proper hydration goes a LONG way in keeping us healthy and active.  It is also EASY to do!  Now go fill that tumbler and keep it handy throughout the day! 
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      tim deboer

      Welcome to the Broad Scope Narrw Focus Blog!   I hope you find a lot of useful and applicable information as we explore the broad world of Wellness together.  Check in often, as there will be new posts weekly!  Enjoy

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