Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"


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Improve Your Appearance by Learning to Balance Your Body


Have you ever noticed people with poor posture?

Poor posture is not only unappealing, but can lead to more serious injury.

What is ideal posture?

Ideal posture is an alignment of your body that allows for maximal efficiency when moving or static. When your body is moving or static it has forces that are going through it (gravity) that make it wear out a certain way or adapt to certain stresses.

Why is posture Important?

When your body is out of proper postural alignment, joint surfaces are loaded in positions that encourage it to breakdown because of the way forces are transferred. When any part of a joint becomes disrupted by imbalance, the entire joint can be thrown off. Improper postural alignment also encourages incorrect adaptation of connective tissues around the joint and incorrect length/tension relationships of the muscles. The above mentioned imbalances will result in muscles and joints not working synergistically and will lead to injury; It is not if but, when.

What are some common postural imbalances?

The most common postural imbalances that I see are forward head and rounded shoulders; often found in individuals who have a job in a mostly seated position. Your body gets really good at sitting in a bad posture because if you sit 6-8 hours a day you are effectively teaching your body that position. Imbalances can also be caused by an improper exercise mechanics/or programming.

Here is an example of the strain Someone who sits all day with a forward head posture has on the neck and upper back. Your head weights about 15 lb in a neutral head position and for every half-inch that it is not in neutral position forward it increases its weight by 15 lb….. so one inch forward is 30 lb two inches forward is 45 lb. This person probably has upper back and neck tension and perhaps tension headaches from the stress on the neck. If this person does not correct their posture it will start to affect the bones and muscles  in the neck and back.

How can I improve my posture?

Doing daily stretches and strength training is imperative to keeping your body in optimal alignment. Also understanding that your body is adapting to the stresses; so if you are sitting with bad posture you are just making your posture worse. When you work a 9-5 desk job it is important to move and stretch throughout the day. I suggest setting a timer to go off every 15 minutes and check your posture; maybe do some light neck and forearm stretches.

What is the bottom line

Stretching and a balanced exercise program is effective to assure proper postural alignment. Remember that what ever posture you assume the most your body adapts too whether good or bad.

Well I hope this helps you think a little about your posture and how to make changes to your everyday routine.

Thank you for your time and energy…be well

Jaime J. Hernandez

Health and Exercise Prescriptions Inc.©

www.healthandexerciseprescriptions.com

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Bellingham Get Fit 30 Minute Walk to Run Program 1,2&3mile loops


I think for most people this program can be a valuable tool. Cardiovascular health is important for men and women. Cardiovascular health training provides many health benefits in a short amount of time. Most preventable diseases can be affected by getting in at least 30 minutes of physical activity a day……oh yeah, and work does not count as cardio.

I have trained many people with the goal of just general health, and what I found most effective for most everyone’s time was to get in a  minimal amount of cardiovascular training. With the program below it starts you of slow and allows your body time to adapt to the training stimulus. Before starting any new exercise program make sure to get it cleared by your doctors. For general health 30 minutes a day of cardio is a  good amount. Always start slow and rest at least two days a week. Beginners should do 2-3x a week, novice 3-4x a week and advanced 4-5x a week. If you have any prior injuries or disease always get clearance from your doctor.

Walk to run Program

WEEK1             Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 15minutes.

WEEK2              Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total 15minutes.

WEEK3              Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

WEEK4              Brisk five-minute warmup walk, Then alternate 30 seconds of jogging and 90 seconds of  walking for a total of 20 minutes.

WEEK5              Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 25 Minutes.

Week6              Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 25 Minutes.

Week7              Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of 30 Minutes.

WEEK8              Brisk five-minute warmup walk. Then alternate 30 seconds of jogging and 90 seconds of walking for a total of  30 Minutes.

With this program it should help safely build a base for your next phase of cardio conditioning. After the initial eight weeks are over you can start adding more time to the jogging phase and less time on the walking phase of the training. Example week 9 you would do 60 seconds of jogging and 90 seconds walking for 30 minutes; then week 10 the same and week 11 would be 90 seconds of running and 90 seconds of walking. As you can clearly see this program allows for you body to adapt for a couple weeks before upping the physical challenge.

Well I hope this helps you stay encouraged that gaining health does not have to be painful or to difficult. Putting it all together with a good eating plan and stress reduction techniques and you will be on your way to a new you……… Oh yeah and you should start tomorrow!

If you are looking for people to run or walk with check out this link http://www.fairhavenrunners.com/pdf/Walking%20and%20Hiking%20Groups.doc

These maps are walking/jogging routes from Downtown Bellingham. Holy and North State street.

One mile loop


Two mile loop

Three mile loop

Health and Exercise Prescriptions Inc.©

Jaime J. Hernandez

http://www.healthandexerciseprescriptions.com

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Getting back on track

In my last post I’d mentioned the rough patch I went through at work recently. I thought I was going to come out unscathed until I injured my shoulder (it just “popped” one morning), which took about a week of TLC to mend, and now I’m noticing that my pants are getting tight. Since my kids doused the digital scale with water from the bathtub last year I haven’t owned a scale, and probably wouldn’t want to see what it said anyway, so I’ve relied on the pants test to gauge my weight.

Let’s just say it’s time for an intervention.

So, I asked Jaime how I could get back on track and reverse the damage done by stress eating. I remember him telling me before that what we eat accounts for about 70% of our body composition. We can train our muscles and heart smartly, but if we don’t have the eating component locked in, progress will be minimal. (This goes for people who eat too much, not enough or not the right combination of foods.)

Jaime recommended that I keep my calories in check using the “every other day” rule – which simply means a salad with lean protein like chicken or fish for lunch every other day. Eat normally (healthfully) for all other meals. Over two or three weeks this pattern should net a calorie deficit sufficient to start losing body fat.

Next, he suggests being a “minimalist” in my cardio training. If all I have is two days a week to fit in cardio, I just need to make sure I do it. If all I have is time for 20 minutes, I commit to getting it done instead of thinking “why bother.” Even doing a minimal amount will help to maintain my fitness gains without backsliding.

In another couple of weeks things at work should quiet down, which will give me a little more time to squeeze in my workouts, and with the days getting longer I should be able to find more time to get outdoors, even if some of my exercise is simply taking the kids to the park. In the meantime, I’ll get into “salad mode” and start getting back on the right track.

Hilary, Client
Health & Exercise Prescriptions

http://www.healthybellingham.com/

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Nutritional Supplements Can Help To Alter Body Composition


Nutritional supplements can help to alter the body.

It is  important to know when to use supplements. Here are a few that I think work well with health and fitness goals .

What goals do you have?Are you asking your body to perform at a higher level, loss body fat or just want to maintain general health.

Your body has very specific requirements just to stay functioning but, for it to really thrive it needs an optimum environment.

In the last blog I talked about minimum amount of  Macro nutrients, protein, carbohydrate, fat, water every human body needs.  That information is based on of RDA recommended daily allowance which is a standard to normal human performance. When you are using your body to peak levels of performance you have a greater need for nutrients.

Your body is always trying to stay balanced.  What happens when your body has a surplus in nutrients or is lacking? Two main categories  catabolism  and anabolism; catabolism means the body starts to tear it self apart to scavenge for nutrients it needs, anabolism means your body is supplied with enough nutrients to build it self with out scavenging.

So what does that all really mean?

Well if you are spending time and money on improving your body you want to maximize your efforts by using the right supplements with the right exercise program to be safe and effective.

What is your goal for the supplements you are taking?

To Improve Overall Health

The objective of taking these supplements is to overcome dietary deficits, hasten recovery, relieve pain.

Enhance Physical Performance

  • Creatine
  • L-glutamine
  • BCAA
  • Ginseng
  • Cell volumizers
  • DHEA

Objective are to increase muscular work and to increase muscle mass.

Alter Body composition

  • 5 HTP
  • Caffeine
  • Kava Kava
  • Lipotropics
  • CCK

The objectives of these supplements are to increase metabolic rate, enhance fat reduction, lessen the drive to over consume food.

I believe supplements should be cycled except your basic general health category. It is important to get most of your nutrients from whole food but, where diet and discipline fail sometimes supplements can help. If you are considering adding any supplements to your diet always consult your physician.

I hope this can clear up some of the questions you might have about supplements. If you need a whole health plan please contact me at www.healthandexerciseprescriptions.com

Jaime J. Hernandez

Health and Exercise Prescriptions Inc. ©

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70% of your Success in Health and Exercise are Food Choices


Why are making food choices so difficult in our modern society?

What does that have to do with pollutants?

Our food chain supply has become another polluted industry that is driven by capitalism and good marketing instead of sustainability and nontoxic food and is headed for a downward spiral that will take Americans into more disease and allergies. Processing food has been a common part of the equation of humans being successful as a species but, that was before you could add preservatives and additives. If you look back in our not so distant past you will see that just in the last 100 years food has changed rather quickly. Science has also been part of this change; to keep food fresher longer, crops to produce more, grow faster, and to be transportable.

Why is this a bad thing?

With humans evolving at a slower rate than the changes in our enviroment our bodies are being poisoned….yes thats right poisoned. People some times think that if our food was really poison than people would be dying every where at a faster rate(Look at our most prevalent diseases). The reality is most of the packaged food and modified foods that are not whole food are full of chemicals that your body does not know what to do with. This is adding to all sorts of disease process, sickness and expression of recessive gene traits; that is not able to be diagnosed with regular pathology because the symptoms do not match the cause .

There are many pollutants in our air, water, food, clothing and cosmetic products. Our bodies are doing their best to purge these carcinogenic pollutants. I advise getting an air-cleaner, water purifier, choose food that is whole and only use cosmetic products that have all natural ingredients, and choose clothing that is not toxic to start.

It has been proven that our food choices have been linked to rising rates of obesity, childhood and adult cancer, heart disease, diabetes, chronic pain, high cholesterol, high blood pressure, high blood sugar and other health problems.

So now what do I do? First thing is to start with your food and really understand the basics. What are the macro nutrients our body needs? Carbohydrates, protein and fat. what kinds are there and what is their role in our body.

Carbohydrates (http://en.wikipedia.org/wiki/Carbohydrate)are a favorite for most people. Carbohydrates can be simple or complex. The glycemic index(http://en.wikipedia.org/wiki/Glycemic_index)can help you determine which carbohydrates are simple (quickly broken down) and complex (which ones will break down at a slower rate) for more sustained energy.

Fat (http://en.wikipedia.org/wiki/Fatty_acid)has always been tricky to understand for most people. Most people think that fat is BAD but it actually is necessary for our bodies because most of our cells have a phospholipid layer that contains fat. You must first understand the different types of fat to make sure you get the health benefits. Knowing the difference between saturated, monounsaturated,polyunsaturated, and trans fatty acids can help you make decisions about which ones to incorporate into you and your family’s diet.

Protein (http://en.wikipedia.org/wiki/Complete_protein) can be a confusing factor in most peoples diet. How much do I need? What is the difference between the quality of the protein and how much to eat to satisfy your body’s needs.

RDA protein requirements are .83  x kg/body weight. example: if you weight 100 lbs  100/2.2=45.45 x RDA .83 = 37.72 daily intake of protein. Remember if you are active and or asking your body to perform at a higher level your body will need more.

The RDA (http://en.wikipedia.org/wiki/Recommended_Dietary_Allowance#History) what does it mean?

Example: Macronutrients
RDA/AI is shown below for males and females aged 40–50 years.
Substance
Amount (males)
Amount (females)
Drinking water
3.7 L/day
2.7 L/day
Carbohydrates
130 g/day
130 g/day
Bread,Beans,Potato,Rice
Protein
56 g/day
46 g/day
Cheese, Milk, Fish, Potato, soybean,
Dietary_fiber
38 g/day
25 g/day
Peas, Soyabean, Wheat,
Fat
20–35% of calories
Oily fish, Walnut
Putting it all together
I reccommend reading these next two books I am about to mention. These books on nutrition are really  helpful to understand how to make diet changes realistic and sustainable. Check out these books! I promise it  can help you and your family gain better health with the right education.http://www.schwarzbeinprinciple.com/pgs/home.html and http://www.wholelifenutrition.net/ Check them out.
Well I hope that this information helps clear up some of the miss conceptions about your food choices. The more you educate your self with the right knowledge the better decisions you will make to help increase your health.
If you have any questions about any of this information please contact me atwww.healthandexerciseprescriptions.com
Thank you for your time and energy…..Be well
Jaime Hernandez
Health and exercise prescriptions Inc.©
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Maintaining flexibility

Last week at work was bad. Like anything-that-can-go-wrong-will-go-wrong bad. I think my blood pressure is still a bit elevated after all the stress.

Staying on track with a fitness program last week was tough. It is challenging enough during a “normal” week between work, school and family, but working out is also what helps keep me sane. I have three dates penciled in each week – two appointments with Jaime and a class at a local yoga studio. I make sure not to miss any of them, but this week I missed two out of three. Strike one for the fitness program – and my sanity. On top of that, I was working through my lunch hour and staying late. Strike two.

So, how to manage that stress and not entirely fall off the fitness wagon? It’s about maintaining flexibility.

The first kind of flexibility is literal. The first thing Jaime started me on was a regimen of daily stretches and I’ve faithfully practiced them five or six times each week. Among other things, the stretches help undo some of the damage from sitting at the computer all day.

The second kind of flexibility is more about attitude and the willingness to have “plan b” when your original plans don’t pan out. Today, for example, I was looking forward to my noon yoga class, but my 10:30 a.m. appointment with an out-of-town vendor got moved to 11:30. Bummer. I thought maybe I could catch a class later in the afternoon, but that didn’t happen either. Double bummer. But I didn’t just pack it up and go home, I hit the gym for a modest half-hour on the bike followed by my stretches. I wasn’t – by far – how I’d envisioned my day or my workout, but I stayed on track by staying active.

It is hard to pull it all together. Plans get thrown out the window, but that doesn’t mean my commitment to fitness will.

Hilary, Client
Health & Exercise Prescriptions

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Fat Loss VS. Weight Loss


One of the most asked questions that I hear is what is the difference between fat loss  and weight loss?

It is important to understand the difference between fat loss and weight loss before you start your exercise program.  Remember that it is not about weight loss.

Let’s start with an example:  Two Weight Loss Methods

Balanced food and exercise program Low calorie no exercise program

Before:

Body fat:                     30% 30%

Weight:                         140 lbs 140 lbs

lean body mass:       98 lbs 98 lbs

After:

Body fat:                     22% 26%

Weight:                         130 lbs 125 lbs

Lean body mass:     101.4 lbs 92.5 lbs

Results

Fat loss:                                 13.4 lbs 9.5 lbs

Lean body mass gained:  3.4 lbs 0 lbs

Lean body mass lost:       0 lbs 5.5 lbs

With this example you can see how weight loss can be deceiving if you look at the weight alone. The person who weights less thinks that they are doing great but, what they don’t know is that when they go back to eat how they normally eat they gain back even more weight/Body fat because of the loss of muscle.

The more muscle mass you have the more calories your body burns. One pound of fat burns about 6-10 calories a day and stores 3,500 calories of energy. One pound of  muscle burns far more calories between 16-48 calories a day and stores about 350-450 calories of energy. These numbers are a little different for everyone and their own metabolism.

How can I lose body fat instead of muscle tissue?

  • Loss of body fat rather than weight loss
  • loss of inches rather than weight loss
  • Adhering to your meal plan
  • Eating one to two hours prior to training to fuel the muscles and prevent muscle tissue loss
  • Eating within 90 minutes after exercise to replenish nutrients in the muscle
  • Proper supplementation if you eat a low-calorie diet
  • Under stand how many calories you need to consume daily
  • Under stand how much protein you need daily

By losing weight the wrong way can be costly to your metabolism and can create an enviroment for disease. Learning how to sustainably maintain your body’s health is a learning process but, once you get the right tools and knowledge to change; it can help you for a life time.

I hope this is helpful information for you to use. If you have and questions please contact me at www.healthandexerciseprescriptions.com

Thank you for your time and energy.

Jaime J Hernandez

Health and exercise prescriptions Inc.©

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