CoreFit » nutrition

Body On Fire

Shayna Robinson, MSPT, PhD — Sun, 24 Feb 2013 15:59:30 +0000

The immune system is supposed to be our greatest defense in defending against pathogens and rebuilding damaged tissue. Without it, your cold would win and your sore back would never heal. Chronic inflammation, brought on by an immune system in overdrive, could lead to illnesses including cancer, heart disease and diabetes.

Inflammation-signaling cells or C-reactive proteins (CRP), is a molecule released by the liver as part of the immune response. These levels should go back to normal levels after defending the body, but instead hang out in the blood. What keeps the battle going? Recurring irritants, such as cigarette smoke, for one. Or, as we now know, carrying too much extra weight, or simply getting older.

The efficiency with which your liver detoxes your blood and circulation are two huge contributing factors to your CRP levels.

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

60 Second Healthy MicroWork

Shayna Robinson, MSPT, PhD — Sun, 17 Feb 2013 18:30:37 +0000

Sometimes getting healthy means making a major time investment at the gym or eating really healthy for a month straight. But sometimes you can make bigger broader strides by making small changes. I call this MicroWork. Check out my own personal set of MicroWork; 18 little opportunities a day to make a change.

MicroWork

Studies have shown changing small habits can help you achieve your goals faster. You should have a long term goal and small short term goals, with sets of habits you can change and check off. These ground rules have a lasting impact on your overall success in any future goals too.

When	The Change	The Benefit
When you get out of bed	Stand up and stretch your hamstrings for 30 sec	27% increase in flexibility in 6 weeks
Before you brush your teeth	Take a baby aspirin	20% reduced risk of breast cancer in women who take one a day
At breakfast	Take a daily vitamin	19% reduced risk of getting sick. When you take daily vitamins, you support your immune system
At the office	Walk to talk to your co-workers, instead of emailing	More than 1lb of weight lost per year by taking an extra 4-5k steps per day
With every meal	Drink ice water	1lb lost every 8 weeks