Posts tagged with "physical activity"

Rise in Obesity-Related Cancers

A new analysis, published in the Lancet Public Health, raises the alarm that the rates of obesity-related cancers are rising in younger and younger adults. In the new study, six of twelve types of obesity-related cancers have significantly increased between 1995-2014 and the risk of these cancers is increasing in each successive younger age group. These cancers include colorectal, pancreatic, gallbladder, kidney cancer and multiple myeloma (a type of blood cancer). These cancer types are particularly concerning because they are very serious and account for over 150,000 deaths in the U.S. every year.

“These numbers are worrying but not surprising; the American Institute for Cancer Research (AICR) recently sounded the alarm that having overweight and obesity cause at least 12 types of cancer. However, the younger and younger age bracket in which we see rates increasing is even more troubling and demands a response. We cannot just watch these rates go up and ignore the factors that we know are contributing to these increases,” says Dr. Nigel Brockton, Vice President of Research at AICR.

Disturbingly, over 70% of Americans have overweight or obesity according to the Centers for Disease Control and Prevention. And AICR maintains that cancer risk increases across each higher category of Body Mass Index (BMI) as an indicator of body fatness (Healthy = 18.5-24.9, Overweight = 25-29.9, and Obesity = 30 and above).

A mere five BMI points (kg/m2) separate the three basic (healthy, overweight, obese) BMI categories. It is important to emphasize that cancer risk is not limited to the extreme category of obesity only, the risk increases for those with overweight too. For example, compared to those having healthy BMI range overweight category face an increased liver cancer risk of 30% and those having obesity of 60%.

The recent AICR Energy Balance and Body Fatness Report presented strong evidence for factors that can reduce risk of having weight gain, overweight and obesity, including walking, aerobic physical activity, food containing fiber and a “Mediterranean-type” diets rich in fruits and vegetables that reduce the risk of weight gain, overweight and obesity. Conversely, sugar-sweetened drinks, fast foods and a “Western type” diet rich in meats and energy-dense proteins are strongly linked to increased weight gain, overweight and obesity.

The Report also points to the evidence that greater screen time is a cause of weight gain, overweight and obesity in children. This is particularly relevant in light of the Lancet study that discussed the onset of cancer at an early age, since children with overweight and obesity are likely to turn into young adults in a similar status. There is enormous opportunity to prevent future cancer cases, if changes can be made to stop and reverse the current trend of increasing overweight and obesity. In addition to helping individuals learn about healthy lifestyle choices, community and national policies play a crucial role in creating living spaces more conducive to physical activity and healthier food choices.

AICR is urging Congress and federal agencies to improve funding for cancer prevention research, ensure that federal nutrition and physical activity guidelines reflect the latest research regarding cancer risk, improve nutrition labeling and improve access to lifestyle interventions.

Fitness Advice for New Year’s Resolutions

At the beginning of every year, gyms across the country are buzzing with new members who have made resolutions to lose weight, get back in shape or live a more active lifestyle. However, as the weeks go by, it can be challenging for some to stick to those resolutions. Steve Ball, professor at the University of Missouri and one of the nation’s leading experts on fitness and exercise, says that for resolutions to stick, people need to focus not only on outcome goals, but also goals related to the process of being physically active. You can read more about Dr. Ball’s advice here.

Dr. Ball also has comments on new federal guidelines for physical activity, which suggest that adults should aim for 150 minutes of moderate to vigorous physical activity each week, and any amount of time spent doing physical activity now counts toward the goal of active minutes. Prior guidelines had called for at least 10 minutes of activity for it to count.

There are video and audio resources available for broadcast-quality download here. The video features Donna Fox, who has recently made changes to lead a more active lifestyle and considers herself a “gym rat” now after never setting foot in a gym while growing up in the Caribbean.

As January winds down and the thrill of New Year’s resolutions wears off, Dr. Ball’s expertise in fitness and physical activity can be used as encouragement to stay on track with New Year’s fitness resolutions.

3 Transformation Tips From Gold’s Gym Fitness Influencer

1 Set Micro Goals: Break your large goals into smaller steps. If you’d ultimately like to lose 100 pounds, start 10. If you’d like to cut out sugar, cut it out at a few meals first. If you’d like to make it in the gym 5/6 days a week over the next year, focus on making it 5/6 a week for the next month. Not only do micro-goals make your larger goals more manageable, they also give you a psychological confidence boost by achieving them.

2 Don’t Over Complicate Things: There’s keto, cardio timing, CrossFit, paleo, HIIT, classes, Powerlifting, gluten free, bodybuilding, macro counting… there are a million different buzz words in the fitness industry. Keep it simple when you’re starting out.

3 Focus on the FOUR Pillars:  There are four pillars – nutrition, physical activity, sleep, and stress. Focus on eating a nutrient rich diet that puts you in a caloric deficit (and drinking about a gallon of water), moving more than you normally would through exercise or activity, getting better, longer sleeps, and making efforts to reduce your stress. As you move closer to your goals and get a handle on those four basic tenants, you can start to focus on other variables. Nail the basics.  THEN upgrade

LIIFT4 Effective Strength Training Routine

Top 5 reasons why you need to strength train 2-4 times per week. By Beachbody Super Trainer and Creator of LIIFT4, Joel Freeman.

1. Effective Fat Loss: Weight training increases your body’s caloric burn during and after every session due to increased post exercise oxygen consumption. A cardio workout alone does not have this same effect. Strength training will also offset the negative outcomes that caloric restriction induces by telling your body to preserve and build muscle, preventing or reducing metabolic decline.

2. Muscle mass IS your metabolism—the more muscle mass you have, the more calories you burn at rest. After the age of 30, physically inactive people can lose 3-8% of their muscle mass each decade and can even increase after the age of 60! This results in a reduced metabolism, which makes it much easier to gain weight and result in limited physical ability to participate in daily activities like carrying grocery bags, cleaning the house, climbing a stair case, etc. Lifting weights is the most effective way to help our bodies preserve and build muscle as we age.

3. Carves Sexy Curves: Lifting maintains and builds new muscle that will help create an aesthetically pleasing hourglass shape: round shoulders, tight waist, and defined legs, perky rear, etc. While most men understand these benefits, women tend to fear becoming “bulky” if they lift weights. Women simply do not have enough natural testosterone to accomplish this. With proper diet, the result will always be sexy, tight curves.

4. Stress Relief & Improved Sleep:  Just 5 minutes of exercise can trigger anti-anxiety responses in the body. Those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not. Since stress is a common cause of sleep issues, reducing stress can also improve your ability to fall asleep faster, sleep deeper and wake less often.

5. Boosts Confidence: If you’re not happy with yourself first, how can you be happy for anyone else? Self-confidence can lead to an overall healthier lifestyle and looking and feeling better is a great start to improve upon yourself, your relationships and work performance.

How to maximize your results in your sessions when you are strength training 2-4 times per week.

1. Weight training with enough intensity and selecting the right weights are essential to maximize the results. Lift 5 more pounds if your last set wasn’t challenging enough. It should be challenging! Progressive overload will keep your muscles engaged and advancing past plateaus. You are challenging your muscles, so they can grow and get stronger all while burning the maximum number of calories every workout.

2. Eat enough protein. Protein is the building block of muscle, and if you’re not getting enough your body can’t repair and build the muscle you’re asking it to after a strength training session. Try eating 0.8-1 gram of protein per pound you weigh every day.  Select high quality proteins like lean meats, fish, eggs, dairy, beans, nuts & seeds, and even tofu. If you have a difficult time consuming enough protein from foods, add a protein shake as a snack or right after your weight training session.

3. Try to get 8 hours of sleep.  Sleep is one of the times your body produces the most growth hormone, therefore the more sleep you get the faster your muscles will recover and build from weight training exercises.

4. Be consistent! Building muscle takes time. Keep lifting and challenging your muscles and your results will show.

How Online Coaching Helps Busy People Get Fit

How Online Coaching Helps Busy People Get Fit

People are busier today than ever before, and for many people that tends to keep them from getting the exercise that they need. According to the U.S. Department of Health & Human Services, less than 5% of the adults in the country engage in physical activity for at least 30 minutes per day. What’s more, they report that 80% of adults do not meet the guidelines for both aerobic and strength-training activities each week. One of the most common reasons people cite for not getting enough exercise is that they don’t have the time, but online coaching is changing all that.

“I’ve been offering online coaching since 2009, and I’ve seen how it’s helped so many people find the time to get fit,” explains Coach Sarah Walls, personal trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for the WNBA’s Washington Mystics. “There are a lot of benefits to opting for online coaching for those who may be too busy for in-person meetings or who have geographic constraints.”

Online coaching puts the power of having a trainer right in the comfort of your own home. By logging online with a computer or tablet, the coaching session is right there at the person’s fingertips. They still get the same powerful information they would in person, but the delivery format works better for many people. Online coaching gives people a tool that they can use when it’s convenient for them, which will help them stay on track, hold themselves accountable, and work toward reaching individual fitness goals.

Many people spend their day commuting back and forth to work and spending long hours in the office. The last thing they can imagine doing is trying to squeeze in an additional drive to go work out somewhere. Online coaching has become a popular option for those who are busy, but also for those who are looking to have their workout fit their own list of what they want out of a workout routine. Some of the ways that online coaching is helping busy people get fit include:

  • Saving time. In the time that many people will take to drive back and forth to go work out, they could complete an in-home or in-office workout. Using your own body weight, there are many exercises that can be done right in the living room in order to get fit.
  • Motivation. Online coaching provides people with the motivation when and where they may need it. Working with a personal trainer is a great way be get motivated, as well as get the expert advice that people need to achieve their fitness goals.
  • Privacy. There are many people who would like to work out with a personal fitness coach, but don’t want to do it in front of others. They may be embarrassed or feel they don’t measure up. Online coaching provides them with a whole new level of privacy.
  • Flexibility. Online coaching allows people to work out at the hour that is convenient for them, as well as in the geographic location that works for them. Whether they are on vacation, in the office, or at home, they can fit in a coaching session when it works for them.

“Those who try online coaching tend to love it,” added Coach Walls. “They get the same great information, but it fits their life better, so they are more able to stick with it. Getting fit is easier when you have the tools that can help you get there, and that’s exactly what online coaching aims to do.”

Sarah Walls has over 15 years experience in coaching and personal training. Owner of SAPT Strength & Performance Training, Inc, founded in 2007, she offers coaching to develop athletes, adult programs, team training, online coaching, and more. She is also the strength and conditioning coach for the WNBA’s Washington Mystics, and has over eight years of experience working as an NCAA D1 strength and conditioning coach and personal trainer. To learn more, visit the site: www.saptstrength.com.

SAPT Strength & Performance Training, Inc.

Located in Fairfax, Virginia, SAPT Strength & Performance Training, Inc. is a high performance training club that specializes in helping to develop athletes of all ages. They offer athletic training programs for youth, college students, and amateurs. The company was founded in 2007 by Sarah Walls, a professional strength and conditioning coach and personal trainer with NCAA D1 experience, who is the strength and conditioning coach for the WNBA Washington Mystics team. To learn more, visit the site: www.saptstrength.com.