25 Ways to Run Faster . . . .

by Emily Faherty · Thursday, January 19th, 2012 02:38 pm GMT -5 · Fitness

It’s been said if you want to run fast, you have to practice running fast. (What? Thought Ryan Hall or Lolo Jones got that quick with just luck?!) Read on for 25 ways to have a harder, better, faster, stronger workout, smoke the competition, and maybe even set a speedy new PR.

Full Speed Ahead — Your Action Plan

Photo by Ben Draper

1. Nail good form. The key to running (at any speed) is to practice proper running technique. That means keeping the upper body tall yet relaxed, striking the ground with the mid-foot landing under the hip, and swinging the arms forward and back (not side to side!) at low 90-degree angles.
2. Count your steps. Get familiar with stride turnover, or the rate of steps taken while running, regardless of pace. The fastest, most efficient runners have a cadence of around 180 steps per minute and keep their feet close to the ground with light, short n’ speedy steps. To find your magic number, run for one minute, count the number of times the right foot hits the ground, and multiply by two.
3. Get low, get high. Short on gym time? Quick! Try speed training! Intervals, or alternating periods of high and low intensity while exercising, are just one way to build speed and endurance— and burn major calories in less time, too!
4. Stride right. There’s a reason you see all those “real runners” doing short sprints before the big road race. Striders (or strides) are a series of comfortable sprints (usually eight to 12, between 50 to 200 meters each) to improve acceleration technique.
5. Run the ‘mill. Feel the need for speed?  Chase it down on the treadmill! Because the speed belt assists with leg turnover, it’s actually easier to run at a faster clip inside. Plus, the power to push the pace is right at your fingertips. A word of advice these geniuses could have used: Get on the machine before turning up the dial.
6. Stretch it out. The jury is still out on whether static stretches before running really prevents injuries ^[1]. But leaders of the pack know stretching daily (target those hip flexors!) increases flexibility for better strides.
7. Pick a pace. Fartleks is a funny Swedish word (yes, our inner 10-year-old boy finds it hilarious) meaning “speed play.” Alternating jogs and sprints will gradually build up speed and endurance, plus you call the shots on when to switch it up.
8. Lighten up. Even if barefoot running isn’t your thing, sneakers are getting lighter and lighter to mimic the foot’s natural movement and improve stride. Try a minimalist pair to see if less weight means more energy for faster feet.
9. Get to the core. Fast and fit go hand in hand. Stronger core muscles (especially the lower abs) allow runners to tap into more force and speed out on the road. The best part: Just 15 minutes of core work a few days a week is enough for a faster finish ^[2].
10. Breathe in, breathe out. Just do it much faster! Learning how to breathe while running at faster speed takes practice. Use both the nose and mouth while inhaling and exhaling to get the maximum amount of oxygen to the muscles. Also, try belly-breathing (not to be confused with belly dancing!), which means filling the stomach with air on each inhale, not the chest.
11. Play with toys. Who doesn’t like new toys? Try a running parachute for added resistance, or if your budget allows, see what it’s like to go for a moon-walk, err, run on an AlterG Anti-Gravity Treadmill.
12. Head for the hills. Run just once a week, hill repeats are shown to improve speed, build muscle strength, and add a boost of confidence, too.
13. Add weight. Stronger, leaner muscles will only help when it comes to flying past the finish line. And while runners shouldn’t necessarily take up bodybuilding, just one to two short strength training sessions a week can go a long way.
14. Lose weight. On the other hand, research shows that shedding the pounds (fat, not muscle) can help runners shave time off the clock— an average of two seconds per mile faster per pound lost! Of course, not everyone has the weight to lose (lucky them!), so remember to consult a physician before starting any weight-loss program.
15. Look ahead. Simply looking down at your sneaks or turning your head while running to check out the competition can waste precious time. Instead, focus forward— about 10 to 20 meters in the distance— and keep those eyes on the prize.
16. Toe the line. The whole body plays a role in speed— from the head, all the way to the toes! Pay attention to the piggies and try dorsiflexion (bringing the toes up to the shin) while running. Less of the foot hits the ground for a quicker stride turnover. 
17. Jump on it. Take a lesson from Marky Mark in The Fighter and grab a jump rope. Boxers know that fast feet mean fast hands. But for runners, fast feet just equal fast feet.
18. Keep it steady. Slow and steady may win the race, but fast and steady builds speed! A tempo run challenges speed-seekers to find a “comfortably hard” pace and hold it for a 20-minute period. Just don’t burn out before the run is over like that silly little hare!
19. Skip the sweets. Junk foods guarantee a sugar high, but they also slow us down. Stick to whole grains and pasta instead, which provide long-lasting energy— without the crash.
20. Hold on. Holding planks could give you abs that rival Ryan Gosling’s six-pack. But this special running plank (done two to three times a week), will make you crazy stupid fast, too.
21. Go for a spin. Spinning is all about hip rotation and maintaining tough cadences— and the same goes for running! So put the pedal to the medal with some cross-training on the bike.
22. Fill ‘er up. Addicted to coffee? Turns out drinking caffeine prior to running gives an extra jolt of speed. Even more good news? It’s a totally legal performance enhancer ^[3].
23. Strike a pose. Get a leg up on fellow runners by adding yoga to your training plan. The increased flexibility from runner-specific positions boosts speed and aids recovery after a long sweat session.
24. Get enough shut eye. Studies show well-rested athletes have better reaction times and clock faster finishes ^[4]. And think about it— the faster you run, the more time for kicking back and relaxing!
25. Strip down. When it’s finally race day, take it off! The extra layers and fuel belts, that is. The less clothing and gear on your body, the faster your time— which is why the pros practically get right down to their skivvies to run.
Did we miss any speedy tips? Share your favorite, fun, fast workouts in the comments below!

Further Resources

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1. Stretching and injury prevention: an obscure relationship. Witvrouw, E., Mahieu, N., Danneels, L., et al. Department of Rehabilitation Sciences and Physical Therapy, Faculty of Medicine and Health Sciences, Ghent University, Belgium. Sports Medicine, 2004; 34 (7): 443-9. [↩]
2. Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? Sato, K. and Mokha, M. Department of Sport and Exercise Sciences, Barry University, Miami Shores, Florida. Journal of Strength and Conditioning Research, 2009 Jan; 23 (1): 133-40. [↩]
3. Caffeine and sports performance. Burke, L.M. Department of Sports Nutrition, Australian Institute of Sport, Canberra, Australia. Applied Physiology, Nutrition, and Metabolism, 2008 Dec; 33 (6): 1319-34. [↩]
4. The effects of sleep extension on the athletic performance of collegiate basketball players. Mah, C.D., Mah, K.E., Kezirian, E.J., et al. Stanford Sleep Disorders Clinic and Research Laboratory, Department of Psychiatry and Behavioral Sciences, School of Medicine, Stanford University, Stanford, CA. Sleep, 2011 Jul; 34 (7): 943-50. [↩]

Why Do You CrossFit ? ? ?

I guess this person's reasoning is just as legitimate as anyone's....

A LOOK INSIDE THE WORLD OF CROSSFIT

by Laura Schwecherl · Monday, January 23rd, 2012 11:18 am GMT -5 · Fitness

On a recent Wednesday night, I stuffed myself into a tiny elevator with six others, and made my way up to the fourth floor of a modest building hidden in the bustle of Midtown Manhattan. The doors opened to a gray space with barbells, kettlebells, pull-up bars, and gymnastic rings scattered around the room. No fancy dumbbell racks, no mirrors, no television sets.

Photo by Ben Draper

Training gyms for CrossFit are called boxes, and for good reason. There are no bells and whistles— just a bleak, unassuming space that reflects a mysterious exercise phenomenon.
As a runner familiar with weight machines and the occasional sun salutation, could I handle the much-hyped intensity of CrossFit? The growing strength and condition program calls for more than simple stamina; it combines weightlifting with sprinting, gymnastics with kettlebells, plus the fundamentals of powerlifting. Some call it God’s workout, and others, a cult. Some say it’s the quickest way to get fit, yet many question if the speedy results outweigh the safety risks. I was more than curious to dive in headfirst. Was CrossFit really for everyone— even a newbie like me?
I met Mike Kalajian, a trainer from CrossFit NYC who was leading the evening’s beginner’s class. He could sense my intimidation. “Don’t worry,” he assured me. “You won’t die. You’ll either leave thinking that was the craziest thing you’ve ever done and can’t wait to do it again, or that was the craziest thing you’ve ever done and are never coming back.”
Well then. And so we began.

Learning How to Move

CrossFit is built around functional movements, which mimic how we stand, step, and move through everyday life. According to Tony Budding, CrossFit Director of Media and Co-Director of the CrossFit Games, “We have evolved a set of standards for movement that are the most effective, efficient, and safe we know of.” So unlike crunching on a BOSU ball (how often are we doing that in the kitchen?), these strength and balance exercises aim to improve daily activity, making us stronger everywhere— not just at the gym.
The Internet has been essential to CrossFit’s compelling, and perhaps surprising, growth. Every morning, CrossFit.com posts a workout of the day (or “W.O.D.”) that many (but not all) boxes emulate. According to Budding, there were 13 CrossFit affiliates in 2005. Today, there are roughly 3,400. “And we’ve done nothing directly to create that growth,” Budding added.
“We used to ask people how they discovered CrossFit,” Kalajian said, “but we stopped because everyone usually had the same answer: Someone they know does CrossFit.”
And it’s true: Someone I know does do CrossFit. And for him, Sean Quinn, CrossFit is all about versatility and thrill: “Truly, everyday is something different. You can do bodyweight workouts alone in your apartment, or you can go to a black box and get more pumped up about a daily workout than you’ve ever been in your life.”
One of CrossFit’s main principles is to work weaknesses in order to improve overall fitness. “Always work at what you suck at,” Budding advised. “You work as hard as you possibly can— it changes people for the better.”
And here, Jordan Syatt, a trainer who is Westside Barbell certified, tends to agree. “[CrossFit] promotes hard work and lets people know you can’t just sit on your ass and make progress. You have to do something.”
So I did. After a rudimentary warm-up, I embarked on a 10-minute W.O.D. of pushups (the “what I sucked at” part), lunges, and sit-ups— as many as I could, and as fast as possible. It may not sound too terrible, but what amounted to 50 push-ups, 100 lunges, and 150 sit-ups was more challenging than any 10K road race I’ve ever run (and those aren’t exactly cake).

Safety First?

As with any exercise program, there’s always a risk of getting hurt ^[1]. CrossFit has been criticized for pushing people past their limits, which can lead to serious injury. A New York Times piece suggested CrossFit puts the focus on speed and weight over proper technique, which can lead to chronic soreness, pulled muscles, and even rapid muscle breakdown in the form of rhabdomyolysis. But as Budding insists, “There’s no substitute for common sense. We never ask people to push past a sustainable limit.”
A recent video gone viral showed CrossFitters attempting the Continental clean & jerk, which had some in the fitness community up in arms. While the lift is a traditional strongman movement, many argued the athletes were using incorrect and potentially dangerous form, and some suggested the instructors shown were unqualified to teach the movement. Currently, aspiring CrossFit instructors can be certified by attending a course that includes lectures, demonstrations, presentations, and a hand-written test— all in one weekend.
But according to Budding, “The first and most important rule as a good trainer is you have to care. And no matter how good, strict, and refined we are, we can never enforce caring.” Still, Syatt had his own opinion. “Caring is irrelevant. If they can’t teach it or spot a weakness, they shouldn’t be certified.”
However, to prove the “no pain, no gain” mentality isn’t the way to go, instructors point to two (rather grotesque) mascots: Pukie the Clown and Uncle Rhabdo, a graphic cartoon oozing blood, sweat, and toxins. “It’s a dramatic example designed to make you pay attention,” Budding says. “But we’re doing it to keep people safe.”
And perhaps Quinn is paying attention. “I have never been injured doing the workouts, but that has a lot to do with the fact that I know my body well enough to modify the next day’s workout or take an additional rest day. When doing such a total-body workout, it is especially important to identify different types of pain.” CrossFit.com prescribes every fourth day’s workout as a “Rest Day.” Yet whether or not people actually stick to this recommendation is unclear.

CrossFit Crossroads

So, do we or do we not all head to the box? Perhaps there is no one answer, or as Quinn says, “CrossFit is and isn’t for everyone.” For starters, CrossFit definitely pointed out my weaknesses (wait, that’s not a real push-up?). Yet those heated 10 minutes made me think twice about the idea of an hour-long run as the way to stay fit. I was happily exhausted in the time it normally takes to put on my cold-weather running gear, so who knows. I may give tomorrow’s W.O.D. a whirl.

Superfood: EGGS

by Kissairis Munoz · Tuesday, August 30th, 2011 09:28 am GMT -5 · 

Good things come in small packages: for proof, just look at the egg. Inexpensive and loaded with nutrients the body needs for vision and brain development, eggs are this week’s superfood.

All They’re Cracked Up to Be — Why Eggs Are Egg-ceptional

Photo by Marissa Angell

A single large egg is just about 70 calories and is loaded with 6g of protein, making it a good protein alternative for vegetarians and non-vegetarians alike. Plus, they’re a great source of omega-3 fatty acids, which are essential for normal body function and heart health and must be ingested through food (because the body can’t produce them on its own) ^[1].
Eggs can also boost eye health. Thanks to lutein and zeaxanthin, two antioxidants found in the yolks, eggs help to protect the eyes from damaging light and free radicals (like those found in cigarette smoke). Together, these two compounds might reduce the risk of age-related macular degeneration, a disease that can lead to blindness ^[2]. Egg yolks are also chock-full of choline, a B vitamin crucial in maintaining brain cell structure, sending messages from the brain to muscles, and maintaining metabolism and memory ^{[3] [4] [5] [6]}.
And for a meal with staying power, crack open a few eggs. In one study, participants felt significantly more full for longer periods of time after eating an egg omelet than when they ate meals like a baked potato or chicken sandwich ^[7]. Another study found that (when combined with a generally healthy lifestyle) a two-egg breakfast helped subjects get in better shape versus when they ate a bagel for breakfast ^[8].

Sunny Side Up or Scrambled? — Your Action Plan

When buying a carton, though, there is one thing to keep in mind. Eggs have gained a bad rap because of the cholesterol content in the yolks— but don’t throw out those yellow centers just yet. Cholesterol, a fat produced by the liver, is essential for the body to produce vitamin D, build cell walls, and digest food. Too much cholesterol in the body, however, can lead to health issues like heart disease. So the key to eating the yolks? Moderation, grasshopper. To stay on the safe side, research suggests those with high cholesterol might want to limit their egg yolk intake ^[9]. Still, one study suggests that limiting egg intake is far less effective than cutting out other cholesterol-raising behaviors like smoking ^[10]. For the most nutritional value, eating the whole egg is often the way to go.
Looking for yummy ways to incorporate more of this superfood into meals besides the standard eggs and toast? This versatile food is delicious in recipes of all kinds. Try a spinach pie for a healthy main course or a Spanish potato and onion tortilla to use eggs in a whole new way.

Gluten: What You Don't Know Might Kill You

Something you're eating may be killing you, and you probably don't even know it!
If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread--how could that be bad for you?
Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of the American diet.
What most people don't know is that gluten can cause serious health complications for many. You may be at risk even if you don't have full blown celiac disease.
In today's blog I want to reveal the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you.
The Dangers of Gluten
A recent large study in the Journal of the American Medical Association found that people with diagnosed, undiagnosed, and "latent" celiac disease or gluten sensitivity had a higher risk of death, mostly from heart disease and cancer. (i)
This study looked at almost 30,00 patients from 1969 to 2008 and examined deaths in three groups: Those with full-blown celiac disease, those with inflammation of their intestine but not full-blown celiac disease, and those with latent celiac disease or gluten sensitivity (elevated gluten antibodies but negative intestinal biopsy).
The findings were dramatic. There was a 39 percent increased risk of death in those with celiac disease, 72 percent increased risk in those with gut inflammation related to gluten, and 35 percent increased risk in those with gluten sensitivity but no celiac disease.
This is ground-breaking research that proves you don't have to have full-blown celiac disease with a positive intestinal biopsy (which is what conventional thinking tells us) to have serious health problems and complications--even death--from eating gluten.
Yet an estimated 99 percent of people who have a problem with eating gluten don't even know it. They ascribe their ill health or symptoms to something else--not gluten sensitivity, which is 100 percent curable.
And here's some more shocking news ...
Another study comparing the blood of 10,000 people from 50 years ago to 10,000 people today found that the incidences of full-blown celiac disease increased by 400 percent (elevated TTG antibodies) during that time period. (ii) If we saw a 400 percent increase in heart disease or cancer, this would be headline news. But we hear almost nothing about this. I will explain why I think that increase has occurred in a moment. First, let's explore the economic cost of this hidden epidemic.
Undiagnosed gluten problems cost the American healthcare system oodles of money. Dr. Peter Green, Professor of Clinical Medicine for the College of Physicians and Surgeons at Columbia University studied all 10 million subscribers to CIGNA and found those who were correctly diagnosed with celiac disease used fewer medical services and reduced their healthcare costs by more than 30 perecnt. (iii) The problem is that only one percent of those with the problem were actually diagnosed. That means 99 percent are walking around suffering without knowing it, costing the healthcare system millions of dollars.
And it's not just a few who suffer, but millions. Far more people have gluten sensitivity than you think--especially those who are chronically ill. The most serious form of allergy to gluten, celiac disease, affects one in 100 people, or three million Americans, most of who don't know they have it. But milder forms of gluten sensitivity are even more common and may affect up to one-third of the American population.
Why haven't you heard much about this?
Well, actually you have, but you just don't realize it. Celiac disease and gluten sensitivity masquerade as dozens and dozens of other diseases with different names.
Gluten Sensitivity: One Cause, Many Diseases
A review paper in The New England Journal of Medicine listed 55 "diseases" that can be caused by eating gluten. (iv) These include osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia, cancer, fatigue, canker sores, (v) and rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric (vi) and neurological diseases, including anxiety, depression, (vii) schizophrenia, (viii) dementia, (ix) migraines, epilepsy, and neuropathy (nerve damage). (x) It has also been linked to autism.(ix)
We used to think that gluten problems or celiac disease were confined to children who had diarrhea, weight loss, and failure to thrive. Now we know you can be old, fat, and constipated and still have celiac disease or gluten sensitivity.
Gluten sensitivity is actually an autoimmune disease that creates inflammation throughout the body, with wide-ranging effects across all organ systems including your brain, heart, joints, digestive tract, and more. It can be the single cause behind many different "diseases." To correct these diseases, you need to treat the cause--which is often gluten sensitivity--not just the symptoms.
Of course, that doesn't mean that ALL cases of depression or autoimmune disease or any of these other problems are caused by gluten in everyone--but it is important to look for it if you have any chronic illness.
By failing to identify gluten sensitivity and celiac disease, we create needless suffering and death for millions of Americans. Health problems caused by gluten sensitivity cannot be treated with better medication. They can only be resolved by eliminating 100 percent of the gluten from your diet.
The question that remains is: Why are we so sensitive to this "staff of life," the staple of our diet?
There are many reasons ...
They include our lack of genetic adaptation to grasses, and particularly gluten, in our diet. Wheat was introduced into Europe during the Middle Ages, and 30 percent of people of European descent carry the gene for celiac disease (HLA DQ2 or HLA DQ8), (xii) which increases susceptibility to health problems from eating gluten.
American strains of wheat have a much higher gluten content (which is needed to make light, fluffy Wonder Bread and giant bagels) than those traditionally found in Europe. This super-gluten was recently introduced into our agricultural food supply and now has "infected" nearly all wheat strains in America.
To find out if you are one of the millions of people suffering from an unidentified gluten sensitivity, just follow this simple procedure.
The Elimination/Reintegration Diet
While testing can help identify gluten sensivity, the only way you will know if this is really a problem for you is to eliminate all gluten for a short period of time (2 to 4 weeks) and see how you feel. Get rid of the following foods:
• Gluten (barley, rye, oats, spelt, kamut, wheat, triticale--see www.celiac.com for a complete list of foods that contain gluten, as well as often surprising and hidden sources of gluten.)
• Hidden sources (soup mixes, salad dressings, sauces, as well as lipstick, certain vitamins, medications, stamps and envelopes you have to lick, and even Play-Doh.)
For this test to work you MUST eliminate 100 percent of the gluten from your diet--no exceptions, no hidden gluten, and not a single crumb of bread.
Then eat it again and see what happens. If you feel bad at all, you need to stay off gluten permanently. This will teach you better than any test about the impact gluten has on your body.
But if you are still interested in testing, here are some things to keep in mind.
Testing for Gluten Sensitivity or Celiac Disease
There are gluten allergy/celiac disease tests that are available through Labcorp or Quest Diagnostics. All these tests help identify various forms of allergy or sensitivity to gluten or wheat. They will look for:
• IgA anti-gliadin antibodies
• IgG anti-gliadin antibodies
• IgA anti-endomysial antibodies
• Tissue transglutaminase antibody (IgA and IgG in questionable cases)
• Total IgA antibodies
• HLA DQ2 and DQ8 genotyping for celiac disease (used occasionally to detect genetic suspectibility).
• Intestinal biopsy (rarely needed if gluten antibodies are positive--based on my interpretation of the recent study)
When you get these tests, there are a few things to keep in mind.
In light of the new research on the dangers of gluten sensitivity without full blown celiac disease, I consider any elevation of antibodies significant and worthy of a trial of gluten elimination. Many doctors consider elevated anti-gliadin antibodies in the absence of a positive intestinal biopsy showing damage to be "false positives." That means the test looks positive but really isn't significant.
We can no longer say that. Positive is positive and, as with all illness, there is a continuum of disease, from mild gluten sensitivity to full-blown celiac disease. If your antibodies are elevated, you should go off gluten and test to see if it is leading to your health problems.
So now you see--that piece of bread may not be so wholesome after all! Follow the advice I've shared with you today to find out if gluten may be the hidden cause of your health problems. Simply eliminating this insidious substnace from your diet, may help you achieve lifelong vibrant health.
That's all for today. Now I'd like to hear from you ...
Are you one of the millions that have been lead to believe gluten is perfectly safe to eat?
How do foods that contain gluten seem to affect you?
What tips can you share with others about eliminating gluten from your diet?
Please let me know your thoughts by posting a comment below.
To your good health,
Mark Hyman, MD
References
(i) Ludvigsson JF, Montgomery SM, Ekbom A, Brandt L, Granath F. Small-intestinal histopathology and mortality risk in celiac disease. JAMA. 2009 Sep 16;302(11):1171-8.
(ii) Rubio-Tapia A, Kyle RA, Kaplan EL, Johnson DR, Page W, Erdtmann F, Brantner TL, Kim WR, Phelps TK, Lahr BD, Zinsmeister AR, Melton LJ 3rd, Murray JA. Increased prevalence and mortality in undiagnosed celiac disease. Gastroenterology. 2009 Jul;137(1):88-93
(iii) Green PH, Neugut AI, Naiyer AJ, Edwards ZC, Gabinelle S, Chinburapa V. Economic benefits of increased diagnosis of celiac disease in a national managed care population in the United States. J Insur Med. 2008;40(3-4):218-28.
(iv) Farrell RJ, Kelly CP. Celiac sprue. N Engl J Med. 2002 Jan 17;346(3):180-8. Review.
(v) Sedghizadeh PP, Shuler CF, Allen CM, Beck FM, Kalmar JR. Celiac disease and recurrent aphthous stomatitis: a report and review of the literature. Oral Surg Oral Med Oral Pathol Oral Radiol Endod. 2002;94(4):474-478.
(vi) Margutti P, Delunardo F, Ortona E. Autoantibodies associated with psychiatric disorders. Curr Neurovasc Res. 2006 May;3(2):149-57. Review.
(vii) Ludvigsson JF, Reutfors J, Osby U, Ekbom A, Montgomery SM. Coeliac disease and risk of mood disorders--a general population-based cohort study. J Affect Disord. 2007 Apr;99(1-3):117-26. Epub 2006 Oct 6.
(viii) Ludvigsson JF, Osby U, Ekbom A, Montgomery SM. Coeliac disease and risk of schizophrenia and other psychosis: a general population cohort study. Scand J Gastroenterol. 2007 Feb;42(2):179-85.
(ix) Hu WT, Murray JA, Greenaway MC, Parisi JE, Josephs KA. Cognitive impairment and celiac disease. Arch Neurol. 2006 Oct;63(10):1440-6.
(x) Bushara KO. Neurologic presentation of celiac disease. Gastroenterology. 2005 Apr;128(4 Suppl 1):S92-7. Review.
(xi) Millward C, Ferriter M, Calver S, Connell-Jones G. Gluten- and casein-free diets for autistic spectrum disorder. Cochrane Database Syst Rev. 2004;(2):CD003498. Review.
(xii) Green PH, Jabri B. Coeliac disease. Lancet. 2003 Aug 2;362(9381):383-91. Review.
Mark Hyman, M.D. practicing physician and founder of The UltraWellness Center is a pioneer in functional medicine. Dr. Hyman is now sharing the 7 ways to tap into your body's natural ability to heal itself.

The Incredible Unaging Triathlete

Here’s a pretty graphic illustration, via Toronto physiotherapist Laura McIntyre, of the importance of lifelong physical activity:

It’s from a new study freely available at The Physician and Sportsmedicine that took detailed measurements of 40 masters athletes between the ages of 40 and 81, and found a surprising lack of age-related muscle loss:

This study contradicts the common observation that muscle mass and strength decline as a function of aging alone. Instead, these declines may signal the effect of chronic disuse rather than muscle aging.

Stay Strong.   Stay Fit.

The Sport of Fitness. . .

I'd like to congratulate all of our gym members for being proactive in their health and wellness.  You are all part of a fast growing movement world wide.  That's right, fitness is now a sport.  If you don't believe me, here is the commercial that aired during the Giants vs. Packers game on Sunday.

Are You Prepared to Fight "The Fuzz" . . . .

CCF would like to send a special thanks to our very own Bonnie Meunier for sending this video in to us.  Bonnie is a massage therapist working to fight "the fuzz" with all of her clients.  Watch the video below and get an "inside" look at what happens to our muscles and fascia when we don't stretch daily.  If you're in need of some deeper work to rid your body of the stiffness you feel, give her a call, or better yet, come on in to the gym and meet her in person.  Thanks Bonnie!

Brrrrrr......Cold Weather Workouts???

Back to Watchlist The perfect tool to help you manage and track your investments.

Fred Lum/The Globe and Mail

5 tips for cold-weather workouts

alex hutchinson

From Monday's Globe and Mail

Published Sunday, Jan. 08, 2012 4:00PM EST

COVER YOUR FACE
The challenge: Going bareheaded in the winter is like leaving the lid off your thermos. Classic studies in the 1950s showed that if you wear winter clothes but no hat at 4 C, you lose about 50 per cent of your body heat through your head.
The research: A U.S. Army study published in early 2011 showed that your face is almost as important as the top of your head for heat loss. Volunteers spent an hour in a cold chamber with a wind chill of -20 C; those who wore a balaclava had measurably warmer fingers and toes than those wearing a normal hat. Your body tries valiantly to keep your brain warm by shunting blood away from your extremities toward your head.

The takeaway: Good mittens and socks are a must – but if your fingers and toes still get cold, be sure to break out your hat and scarf.
 
STAY DRY
The challenge: Staying warm becomes much harder if you get wet. In fact, water’s greater thermal capacity means that it can transmit heat by convection 70 times more quickly than air.
The research: Modern high-tech workout clothing wicks and breathes and performs lots of other neat tricks. But a 2008 European Union study of six different types of clothing confirmed that the basic laws of physics still apply: Once your clothes get wet, you’ll be losing about twice as much heat as when they were dry.
The takeaway: The key is to avoid sweating in the first place. For a moderately vigorous activity such as running, cross-country skiing or snowshoeing, dress so that you feel unpleasantly cold for the first five minutes. As you warm up, remove layers before you start sweating.
 
GET USED TO IT?
The challenge: The first blasts of winter are the worst. After a few months, sub-zero temperatures don’t feel quite as shocking – but does that mean your body has adapted to maintain a higher temperature?
The research: A recent study by Brock University’s Stephen Cheung and his collaborators had volunteers dip their hands and feet in 8 C water for 30 minutes a day. After 15 days, their average pain score on a scale of 1 to 10 had dropped from 4.5 to 2.5 – a clear sign of acclimatization. But those subjective changes weren’t accompanied by better circulation or higher skin temperature in their cold hands.
The takeaway: After a long winter, your extremities will be just as cold, but you won’t notice it as much – a potentially dangerous combination for frostbite. Don’t get cocky about your apparent resistance to cold.
 
BEAT WIND CHILL
The challenge: Wind doesn’t actually make the air colder; it just blows away the micro-layer of warm air around your body, making you feel colder and accelerating convective heat loss.
The research: Understanding wind chill is important for comfort, but it’s crucial for avoiding frostbite. Researchers at Defence Research and Development Canada played a key role in developing revised international wind chill guidelines a decade ago. They found that the key threshold for frostbite risk is when the wind chill drops below -27 C, at which point exposed skin can develop frostbite in less than 30 minutes.
The takeaway: When the wind is vicious, make sure to cover bare skin – and remember that the wind chill you’ll experience is even colder during high-speed activities such as running and skiing.
 
BREATHE MOISTLY
The challenge: It’s the classic excuse for staying indoors, but there is actually no risk that you’ll freeze your lungs by breathing deeply in cold air. Still, some people do report coughing or shortness of breath during winter exercise.
The research: A 2005 study by Kenneth Rundell at Marywood University in Pennsylvania finally settled this long-standing debate. The “exercise-induced bronchoconstriction” (or EIB) endured by between 4 and 20 per cent of winter athletes is caused by the dryness of winter air, not its temperature. Breathing large volumes of dry air can irritate the sensitive cells lining your airways, causing them to constrict.
The takeaway: If you suffer from EIB, cover or partly cover your mouth with a thin balaclava, a scarf or a breathing mask. That will trap water vapour from your exhaled breath, moistening the air you’re about to inhale.
 
Alex Hutchinson blogs about research on exercise at sweatscience.com. His new book – Which Comes First, Cardio or Weights? – is now available.

Does Practice Make Perfect or Is It All in Our Genes?

by Laura Schwecherl · Wednesday, January 4th, 2012 04:08 pm GMT -5 · 

Why is it that some people are college basketball MVP’s and ultra-marathoners, while others get a pat on the back for making it through a round of mini-golf? Though there are certain genes that help determine both how active and athletic we are, getting the gold also comes down to motivation and hard work ^[1]. (Sorry, sideline slackers.)

All for Sport — Why It Matters

Photo by Jordan Shakeshaft

We shouldn’t only thank our genes for that sweet smile and bangin’ bod; there are over 200 different genes specifically connected to fitness and performance levels ^[2]. One specific genotype, ACTN3, has been linked to the more athletically-inclined. Depending on the combination of variants we possess, the gene can help produce a protein found in fast-twitch muscles (essential for sprinting and strength-related sports). And when putting the gene to the test, researchers found that over half of elite sprinters possess that magic combination— two copies of the R variant— which produces this power protein.
But being an athletic powerhouse isn’t only thanks to strength, and staying motivated is also key to making the cut. One study found certain hereditary traits like self-discipline translate to voluntary exercise. When looking specifically at twins, their willingness to hit the gym was largely credited to their genes. (Thanks, dad!)

Talkin’ About Practice — The Answer/Debate

Still, the extent of influence genetics have on our A-game remains unclear ^[3]. In fact, scientists have yet to pinpoint a gene that will produce the next great Wayne Gretzky or Serena Williams. There’s also some mystery that goes beyond biology: Aside from being able to sink that three-pointer, athletic success also stems from being able to “feel” the game, or “see the court”— a skill that still baffles most scientists. Environmental and sociological factors, like access to facilities and family support, also play a part in athletic performance.
In the long run, many factors influence our sports star status— some of which we can control. Aspiring athletes must be willing to train long and hard, regardless of what’s passed down from mom and dad ^[4]. So even though genetics can influence potential, no one pops out ready to join the Olympic team. A person can’t just lounge in the pool and out-swim Phelps. We have to work hard, and maybe even more importantly— love what we do— to become a natural.

Should I Be Working Out with a Personal Trainer?

by Kissairis Munoz · Monday, December 26th, 2011 08:08 am GMT -5 · Fitness

 

Looking to take a routine workout to the next level, target a specific muscle group, or just learn how to properly (and safely!) use all the equipment at the gym? No, it’s not the latest “As Seen on TV” product— working out with a trainer might be the answer. Research suggests working with a personal trainer can provide the extra dose of motivation and intensity necessary to reap more benefits from the gym.

Bang for Your Buck? — Why It Matters

Photo by Caitlin Covington

For many, the trickiest part of establishing a fitness routine is getting started. Sticking to it is a whole different story. But working with a trainer can help keep commitment levels high— studies suggest people who work with trainers are more likely to stick to an exercise routine than those who work out on their own ^[1]. In one study, college students who enlisted the help of a professional maintained or even intensified their exercise behavior over the semester, while those sweating it out on their own hit the gym less ^[2].
Working with a professional during exercise has other perks as well. Studies suggest getting some one-on-one supervision during a workout can lead to better results than doing the exact same circuit solo ^[3]. Plus, after working with a trainer, people are more likely to select heavier weights and more intense workouts on their own than those who’ve been going at it alone the whole time ^[4].

Paying to Sweat — The Answer/Debate

The cost of a personal trainer can be its biggest detriment, ranging from $30 to $125 per hour. Before forgoing next month’s rent money to work out with one, check with the gym. Do they offer free intro sessions? A session or two to learn how to properly use the gym equipment and avoid injury might be all that’s needed to get more effective workouts moving forward.

When it’s time to choose a trainer, make sure to find a nationally certified one. While many organizations provide certifications, The American College on Exercise, the American College of Sports Medicine, and the National Academy of Sports Medicine offer some of the most well-known for personal trainers.
And remember: To get the most out of sessions, be honest with the trainer. Part of their job is helping people incorporate fitness programs into their lifestyles. If kettlebells cause panic or extra holiday treats have helped pack on a few pounds, let the trainer know. He or she can help identify ways to tweak workouts to ensure results.

The Takeaway

Getting a little 1-on-1 attention while working out is usually more beneficial than going solo, even if it’s only one session to get acquainted with the equipment!