CoreFit » exercise

Apps Are So Out

Shayna Robinson, MSPT, PhD — Wed, 05 Jun 2013 14:44:19 +0000

I know, I know… Apps are the next “It” thing if you are in business. But I am proposing that you NOT carry your cell phone everywhere you go. And hey, especially when you are exercising. Because, if anything, exercise is your hour to yourself everyday. And it should be peaceful and quiet and you shouldn’t have emails buzzing and text messages being sent and you shouldn’t be looking at yet another florescent screen just to follow an exercise routine. No, I’m thinking all you need is your eyes, your ears, your heart, your arms and legs to carry out the most physical part of your day. Forget technology, get in touch with something even more intelligent and complex–your body.

So I’m developing a CoreFit Deck that you can take with you. Get the first of these workouts here and print out so you can just grab them and go to the gym. In fact, why not just take a few in your gym back so all you have to do is follow the pictures and do the routine. Simple. And it won’t even show up on your data usage.

Plastics Chemical Tied to Increased Blood Pressure

Shayna Robinson, MSPT, PhD — Thu, 23 May 2013 23:44:02 +0000

By Shayna Robinson, MSPT, PhD

There’s a new blood pressure trigger in town, folks.

Thought if you exercised and ate right you could prevent heart disease? Turns out research is piling up against more chemicals found in plastics. The latest study adds further credence to a growing concern that plastic chemicals not only throw off hormones and cause obesity but also cause oxidative stress internally on major organs within the body.

Researchers from New York University’s Langone Medical Center, the University of Washington, and the Penn State School of Medicine recently made a first-of-its kind connection between phthalates, a common chemical used to soften plastic, and higher blood pressure in children and teens. The study appeared in The Journal of Pediatrics.

Similarly, BPA has been shown to trigger abnormal heart rhythms.

9 Ways to Dodge Phthalates (DEHP):

The Power Poses

Shayna Robinson, MSPT, PhD — Thu, 28 Feb 2013 12:24:50 +0000

We know our minds change our bodies. But do our bodies change our minds?

Powerful people typically are assertive, confidant, optimistic, risk takers, tend to think more abstractly. Physiologically they have more testosterone (dominance hormone) and less cortisol (stress hormone). High power alpha males in nature have high testosterone and low cortisol and powerful and effective leaders also have high testosterone and low cortisol.

Amy Cuddy describes her 2 min experiment;

“this is what we did; we decided to bring people into a blast and ronaldo experiment and these people adopted for two minutes either high-power opposes or low-power poses.”

The results

High Power Poses produced a 20% increase in testosterone (dominance hormone) and a 25% decrease in cortisol (stress hormone).

Low Power Poses produced a 10% decrease in testosterone (dominance hormone) and a 15% decrease in cortisol (stress hormone).

Simply expanding your body for two minutes produces very significant increases in your hormonal levels. These hormones are the same hormones that drive our confidence and our success in many cases. Amy Cuddy makes a strong case for the body’s ability to influence the way we think. Simply faking a motion for two minutes can convince you that you do belong, you can be successful and that you are powerful.

The Heart Loves Yoga

Shayna Robinson, MSPT, PhD — Sat, 23 Feb 2013 12:48:16 +0000

Yoga for Atrial Fibrillation

The first ever yoga study published in the Journal of the American College of Cardiology found yoga to be a safe, effective and relatively cheap therapy for improving the lives of heart patients.

The study conducted by The University of Kansas Hospital found that,

“

Snowy Exercise

Shayna Robinson, MSPT, PhD — Fri, 22 Feb 2013 12:46:17 +0000

Think the snow will slow down your exercise? You could be right–but only in the best way possible! Snowshoeing burns about 45 percent more calories than walking or running when done at the same pace and on the same type of terrain.

Don’t have snow shoes? No worries–just walking or running in your regular shoes with clips or without will produce about a 30 percent higher calorie burn. Plus the cold weather challenges your body to maintain an internal homeostasis, further burning calories.

Don’t use a snowy day as an exercise to skip your workout. Use it as a training tool and best yourself next time the street is clear

Lady Gaga’s Hip

Shayna Robinson, MSPT, PhD — Sat, 16 Feb 2013 16:05:27 +0000

Yes, even superstars get injured.

Doctors discovered that she suffered a labral tear in her right hip. Actually this is not an uncommon injury in athletes. Read on for preventative exercises and a lesson in hip anatomy!

What’s A Labral Tear

Symptoms include hip pain or a “catching” sensation in your hip joint. Initial treatment may include pain relievers and physical therapy (see below for exercises). Using arthroscopic techniques, surgeons can remove loose fragments from within the joint and trim or repair the hip labral tear. Surgery should only be for a worse case scenario injury as complications like scar tissue, range of motion and infection can result.

Hip Anatomy

The labrum is a strong fibrocartilage which forms a gasket around the socket of the head of the femur. It secures the femur to the pelvis. Here’s a breakdown of the anatomy:

The hip is a ball-and-socket joint. The socket is formed by the acetabulum, which is part of the large pelvis bone. The ball is the femoral head, which is the upper end of the femur (thighbone).
A slippery tissue called articular cartilage covers the surface of the ball and the socket. It creates a smooth, frictionless surface that helps the bones glide easily across each other.
The acetabulum is ringed by strong fibrocartilage called the labrum. The labrum forms a gasket around the socket.
The joint is surrounded by bands of tissue called ligaments. They form a capsule that holds the joint together. The undersurface of the capsule is lined by a thin membrane called the synovium. It produces synovial fluid that lubricates the hip joint.

The Exercises

Part of Lady Gaga’s issue lies in her workout routine. Obviously during performance, she is used broad range of motion, dynamic movements. To prepare for these quick broad movements, an athlete must strengthen the muscles that support the joint–specifically your pelvic girdle. These muscles prevent your pelvis from rotating forward or back, maintaining a neutral position. When your pelvis has laxity (or flexibility) this often means you may be prone to pain in your hips, back, and legs due to the incorrect position. Do these exercises to prepare for dynamic movement and stabilize the pelvis. I recommend 2x per day, 10 reps each.

The Link Between Antiobiotics and Tendon Rupture

Shayna Robinson, MSPT, PhD — Wed, 13 Feb 2013 22:28:29 +0000

Antibiotic prescriptions carry serious side effects for tendons and neuromuscular activity:

Antibiotics are important drugs, often restoring health and even saving lives. In 2010, the most popular antibiotic drug in America was Levaquin.

Levaquin is part of a class of drugs called

10 Foods You Should Never Eat

Shayna Robinson, MSPT, PhD — Tue, 12 Feb 2013 22:10:03 +0000

If you don’t already know what’s slowing you down, it may be in what you eat. Groceries stores can quickly become the enemy when they sell you pesticide covered fruits and vegetables, genetically modified organisms, and synthetically produced goods full of chemicals for preservatives. Check out this list of things you should always avoid:

1. Nonorganic Strawberries

Robert Kenner, director of Food Inc. and founder of FixFood.org

The Problem: While filming Food Inc., Kenner says he wanted to film strawberry farmers applying pesticides to their fields. “The workers wear these suits to protect themselves from the dozens and dozens of known dangerous pesticides applied to strawberries,” he says. “When I saw this, I thought to myself, if this is how berries are grown, I don’t really want to eat them anymore. I haven’t been able to eat a nonorganic strawberry ever since.” Unfortunately, for the food-concerned public, he wasn’t able to get the shot of these farmers. “I guess they didn’t think it looked too appetizing.”

The Solution: Opt for organic! The Environmental Working Group, which analyzes U.S. Department of Agriculture pesticide-residue data, has found 13 different pesticide residues on chemically grown strawberries.

2. Diet Soda

Isaac Eliaz, MD, integrative health expert and founder of The Amitabha Medical Clinic and Healing Center in Sebastopol, CA

The Problem: Dr. Eliaz stays away from any diet soda or foods, sugar-free candies, and gum containing artificial sweeteners such as sucralose, aspartame, acesulfame K, and neotame, among others. “The safety data on these sweeteners is shrouded in controversy and conflicts of interest with the manufacturers of these chemical compounds,” Dr. Eliaz warns. “Independent research strongly suggests that when metabolized in the body, these sweeteners can cause health-related issues and problems related to metabolism and weight gain, neurological diseases, joint pain, digestive problems, headaches, depression, inflammatory bowel disease, chemical toxicity, and cancer, among others.”

The Solution: If you’re craving a soda but want to avoid the shady sweeteners, fake food dyes, and preservatives found in popular brands, try a bottle of Steaz zero-calorie green tea soda or Bionade, a fermented soda that’s majorly popular in Europe.

3. Anything from McDonald’s

Joel Salatin, sustainable farmer and author of This Ain’t Normal, Folks

The Problem: McDonald’s isn’t just about food-it’s about food mentality, according to Salatin. “It represents the pinnacle of factory-farming and industrial food,” he says. “The economic model is utterly dependent on stockholders looking for dividends without regards to farm profitability or soil development.”

Fast food typically is loaded with all sorts of the ingredients mentioned earlier in our list-genetically engineered corn, food dyes, artificial sweeteners, and other bad actors in the food supply. The type of farming that supports this type of food business relies on harmful chemicals that not only threaten human health, but also soil health.

The Solution: Learn to cook! You might be surprised to find that paying extra up front for a pasture-raised chicken can be cheaper than buying prepared fast-food chicken. For instance, cooking a chicken and then boiling down the bones for a rich, disease-fighting stock can yield up to three meals for a family! (Here’s how to make homemade stock.) Find sustainable farmers at LocalHarvest.org.

4. Canned Tomatoes

Frederick vom Saal, PhD, professor of biological sciences at the University of Missouri

The Problem: The resin linings of tin cans contain bisphenol-A, or BPA, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Studies show that the BPA in most people’s bodies exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. “You can get 50 micrograms of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young,” says vom Saal. “I won’t go near canned tomatoes.”

The Solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Eden Organic and Bionaturae. You can also get several types in Tetra Pak boxes, such as Trader Joe’s and Pomi.

5. Bread

William Davis, MD, cardiologist and author of the New York Times best-seller Wheat Belly

The Problem: Modern wheat is nothing like the grain your mother or grandmother consumed. Today, wheat barely resembles its original form, thanks to extensive genetic manipulations of the 1960s and ’70s to increase yields. “You cannot change the basic characteristics of a plant without changing its genetics, biochemistry, and its effects on humans who consume it,” Dr. Davis notes.

In his book, Dr. Davis makes the case that modern-day wheat is triggering all sorts of health problems, everything from digestive diseases like celiac and inflammatory bowel disease to acid reflux, obesity, asthma, and skin disorders. “If there is a food that yields extravagant, extraordinary, and unexpected benefits when avoided, it is bread,” says Dr. Davis. “And I don’t mean white bread; I mean all bread: white, whole wheat, whole grain, sprouted, organic, French, Italian, fresh, day-old

The Stretch Factor

Shayna Robinson, MSPT, PhD — Tue, 12 Feb 2013 13:06:13 +0000

Flexibility is as important to your health as cardio exercise. There are many doctors who believe that stretching does not decrease your risk of injury, but this is one doctor who does. Lengthening and toning your muscles aids in the ability to respond to rapid muscular changes–so when you slip on the ice, your body is able to catch itself and not tear a muscle. Prepping your muscles doesn’t always prevent injury–you may have a genetic proclivity for injury–but it should change the way your body adjusts to these rapid changes. Try these stretches for flexibility 60seconds each, 1x/day post exercise to increase your stretch factor.

Flexibility is recognized as an important component of physical fitness. Like other components of fitness, flexibility is more important for some sports than others. For example, long distance runners tend to be relatively inflexible because the activity of running does not require large deviations in motion. However, sprinters, and especially hurdlers, require excessive hip motion for sprinting and hurdle clearance. Not only are flexibility requirements sports-specific, but they can also be joint- specific. In general, athletes must have sufficient musculoskeletal flexibility to meet the demands of the sport, otherwise top performance will not be achieved and injury risk will increase.

An individual

Bone Mineral Density and The Athlete

Shayna Robinson, MSPT, PhD — Mon, 11 Feb 2013 16:27:58 +0000

Start thinking about Bone Mineral Density. It’s an important factor in injury prevention, now and in your future health–and it’s cumulative. That means if you’re an athlete and aren’t getting the proper nutrition, rest and relaxation your body needs now, you’re setting your body up for failure later.

Bone Mineral Density is a cumulative history of energy availability, hormonal fluctuations, genetics, good nutrition, behaviors and environmental factors. As you get older, bone mineral density falls as our muscular infrastructure changes. When you do damage to your body, by starving/binging yourself, exercising too hard, not getting enough sleep and allowing stress to become a regular component in your life, you seriously alter your future body.