Running, Good For Your Brain

     Looking to boost brain power? You may want to lace up those sneakers and head out for a long run, suggest researchers from the University of Arizona.

While there’s been plenty of study on exercise and brain function, these UA researchers wanted to know if a movement requiring little motor-control precision—like distance running—could affect neuroplasticity, the brain’s ability to form new neural connections. Most research to date has focused on older adults, but this study targeted younger minds.

The researchers analyzed the mental differences between 11 experienced endurance athletes and 11 nonathlete controls. Subjects were aged 18–25 and had similar body mass index measurements. They underwent aerobic assessments and MRI scans, which were used to determine differences in brain function.“Our results suggest that engagement in high levels of aerobic activity in young adulthood is associated with differences in resting state functional connectivity in networks known to be linked to executive function and motor control compared with more sedentary individuals,” the authors concluded. They added that these data could highlight the importance of early-age endurance activity as a protective mechanism against age-related cognitive decline.

“The areas of the brain where we saw more connectivity in runners are the same areas impacted as we age, so it raises the question of whether being active as a young adult could be potentially beneficial and perhaps afford some resilience against the effects of aging and disease,” said study co-author Gene Alexander, PhD, in a UA news release.

IDEA Fitness Journal, Volume 14, Issue 3

Dorris Bogus
ACE Group Fitness Instructor
Member IDEA Fitness
Founder: KaMIT Brand www.kamitsport.com

 

 

 

 

Preventing Running Injuries

 

 

 

 

 

 

 

 

 

 

Is one the items on your bucket list is  to train for a race? Then staying injury-free is crucial. While runners sometimes get hurt for no apparent reason, there are many ways to decrease the likelihood of an injury.

Control the Mileage

Increase your weekly mileage by no more than 1 mile per day. If you currently run 20 miles per week in 4 days, for example, run no more than 24 miles next week, adding just 1 mile to each of the 4 days. Don’t add all 4 miles to only 1 day of running. (However, highly trained runners can get away with adding more miles more quickly, especially if they have experience running more miles.)

Give yourself a chance to adapt to each level of running before increasing the level. Maintain the same mileage for 3–4 weeks before increasing it. Also, back off training by about one-third for 1 recovery week before increasing the training load. If you have been running 30 miles per week for 3 weeks, back off to 20 miles for 1 week before going above 30 miles the next week.

Volume and Intensity

Never increase volume and intensity at the same time. If you begin to include interval training in your program, either drop the overall mileage for the week or keep mileage where it was prior to adding interval training. Never add more miles to the week at the same time as introducing interval training. Make sure you give yourself time for adequate recovery. All adaptations from training occur during recovery from training, not during training itself.

Footwear That Fits

Be sure that you wear the right running shoe for your foot type and running mechanics. Running shoes have specific combinations of support and stability designed for different running gaits. Cushioning shoes, best suited for runners with normal to high arches, promote adequate pronation to absorb shock upon landing. Stability shoes, best suited for runners with normal to low arches who slightly overpronate, allow only limited pronation and retain some cushioning characteristics. Motion-control shoes, best suited for runners with flat feet who severely overpronate, prevent pronation. Replace running shoes after 300-400 miles, at which time they begin to lose their shock-absorbing abilities.

The Right Diet

Make sure that you eat enough to offset any high-caloric expenditure from running. Many runners do not eat enough to meet their needs for specific nutrients like calcium and vitamin D. This can put their bones at risk for injury. Low energy availability is a key risk factor for stress fractures, especially among female runners. Research indicates that you need to consume 1,000 milligrams of calcium per day and 400 International Units of vitamin D per day (Borer 2005). However, please see a licensed nutrition professional for specific guidance on supplementation.

Core Work. Doing it Right. What the Pros say.

Closeup image of a muscular man’s and sporty woman’s torso
     Abdominal exercise can be effective at strengthening your core. The key is to use great form. Try these 3 exercise for at least 1 month 3x a week  and get the results you deserve.
Click on the link and see how the professional do it.
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The abdominal crunches done with feet on the wall are done to keep the feet above the hips while we’re on the stability ball, which adds an additional dimension of stability because the head is tipped…
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Abdominal oblique crunches on a stability ball will create an imbalance between the distribution of stability each time you lift a foot. So raise one foot off the ground and as you do, cross over the …
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The jackknife abdominals using the stability ball is predominantly a sagittal plane exercise that will put a big eccentric demand on the abdominals. Start by keeping the upper body fixed as the knees …

Created By Dorris Bogus

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Dorris Bogus
ACE Group Fitness Instructor
Member IDEA Fitness
Founder: KaMIT Brand www.kamitsport.com

Feel the Glute Burn

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 This workout is phenomenal for putting the fire in your glues.  I love this because minimal or no equipment is needed, most everyone can do them and they work.

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1. Lie faceup with your arms at your sides, knees bent, and heels on the ground and a medicine ball or pad between your knees. 2. Lift your hips off the ground until your knees, hips, and shoulders ar…
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1. Lie faceup with a miniband around your legs just above your knees and your arms at your sides, palms facing up. 2. Bend your knees 90 degrees and pull your toes up toward your shins so only your …
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This lower body exercise progression uses a weighted bar. If you don’t have one, you could try a dowel or even a broom. These exercises really work the lower body. Start with a drop step. Step diagona…
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The curtsy lunge or the transverse lunge is a fantastic way to train the lower body. These two progressions really work the inner and outer thigh as well as the hamstrings, quads, and glutes. Start wi…
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This lower body exercise progression utilizes a weighted bar. If you don’t have one, you could try a dowel or even a broom. Start by holding the bar at your chest. Take a big step back, sink down lung…
Dorris Bogus
ACE certified Group Fitness
Idea Health & Fitness Member

What Type of Mindset Do You Have?

 

Which type of mindset do you have?

What Is Mindset Training?

Promotion vs. Prevention Mindsets

Science has identified two distinct mindsets—promotion and prevention——that have a direct impact on setting and achieving goals. “In the promotion versus prevention model, a promotion-focused person might exercise with a focus on ideals and gains associated with living a healthier lifestyle,” says Rucker. “Another person might exercise with a prevention-focused mindset. This person might focus on avoiding becoming fat and [on the] means to prevent this from happening. Both individuals are pursuing the same behavior, but via distinct approaches.”

Fixed vs. Growth Mindsets

Scientists have also learned a lot about the difference between fixed and growth mindsets—particularly in the context of education. People with a growth mindset see the world as changeable, while people with a fixed mindset see it as unchangeable.  In a weight loss context, people with a growth mindset were more successful because they believed that their behavior affected their weight, and also that they could successfully change a behavior (e.g., exercise more) and lose weight. In contrast, people with a fixed mindset believed that no matter what they did, their weight was beyond their control. Consequently, they were less likely to make any effort to change behaviors (Rucker & He 2016).

 

Contrasting Mindsets

Promotion vs. Prevention

    • A promotion mindset tries to encourage a behavior in order to achieve a goal.
    • A prevention mindset tries to avoid a specific outcome in order to achieve a goal.
    • Each of us can have both mindsets, depending on our goals.
    • Promotion mindsets can be better for earning short-term gains, while prevention mindsets can be better for keeping gains over the long haul.

Growth vs. Fixed

  • A growth mindset believes that conditions can change and people can improve themselves.
  • A fixed mindset believes that one’s fate is permanent, as if etched in stone.
  • Trainers can move clients from a fixed mindset to a growth mindset by introducing small, gradual changes that help people believe they can change their lives.

10 Key Negative Mindsets

 

Dorris Bogus ACE Certified Group Fitness Instructor IDEA Member President: KaMIT

 

 

 

 

 

Bamboo Fabric: Good for the Planet, Good for Fashion

 

By: Dorris Bogus

People are discovering the comfort and flexibility of clothing made of bamboo. It’s natural moisture wicking and antimicrobial properties help to keep the body cool and dry, making it ideal for fitness and lifestyle apparel. Available in a variety of colors, bamboo fiber is easy to maintain—machine wash in cold water, line-dry or machine-dry on a low heat setting. It drapes well on the body and is easy to sew. The apparel industry loves bamboo because the fabric can be used in a variety of categories including fitness apparel, casual wear, formal wear and lingerie. organic http://organicclothing.blogs.com/

 

Bamboo is a natural plant fiber that is harvested most abundantly in India and China. It grows rapidly and requires little or no pesticides or water to grow. Bamboo plants also release lots of oxygen into the air. A grove of bamboo releases 35 percent more oxygen than an equivalent stand of trees. Bamboo’s impact on our planet’s resources is minimal, making it a very sustainable plant fiber.    http://en.wikipedia.org/wiki/Bamboo_textiles

 

There are many ways to process the bamboo plant. One process uses water and enzymes to soften the fibers which has less of an impact on the environment, workers in the manufacturing plants and is the most eco-friendly method. A chemical method may seem to potentially harm the environment, but most reputable manufacturers (certified by Oeko-Tex) will use a closed-loop system, which uses large amounts of water to filter out the chemical for reuse instead of being disposed of in the earth. The water is also filtered and reused in the process. In contrast, the production of one cotton T-shirt-requires a vast amount of chemicals, insecticides and water.

http://organicclothing.blogs.com/     http://en.wikipedia.org/wiki/Bamboo_textiles

 

 

Dorris Bogus is president of KaMIT Sport, a North Texas-based women’s line of active wear clothing. For more information, call 972 907 1355 visit KamitSport.com.

25 Healthy Food Hacks the Pros Use

Practical Food Tips

Do you want to know how chefs, dietitians and other nutrition pros make nutritious meal prep a cinch? Here are their shortcuts, go-to ingredients, cooking techniques and must-buy gadgets for making life easier—and food tastier.

Whether you have a closet full of appliances and cookbooks or multiple kitchen drawers stuffed with take-out menus, the verdict is clear: Love it or hate it, cooking food at home is one of the best ways to improve your diet, lose weight and transform your health.

In Cooked: A Natural History of Transformation (Penguin 2014), author Michael Pollan calls home cooking the “single most important thing we could do as a family to improve our health and general well-being.” First Lady Michelle Obama has focused on home cooking as part of her mission to get America moving and eating in healthier ways. And scientists have studied the topic as well: One study in the journal Public Health Nutrition found that people who frequently cook dinner at home were more likely to eat fewer calories—both at home and when eating out—compared with people who rarely cook (Wolfson& Bleich 2015). Another study published in the same journal found that people who cook up to five times a week were 47% more likely to be alive 10 years later, compared with those who cooked less (Chen et al. 2012).

Yet, as any busy person—self-proclaimed home cook or not—can attest, whipping up a healthy, nutritious meal at the end of a long day can be time-consuming and stressful. In fact, research by the American Sociological Association found that cooking can make many people—moms, in particular—stressed, anxious and unhappy. Researchers at Rush University in Chicago found that the more time middle-aged women spent cooking at home, the more likely they were to suffer from metabolic syndrome, upping their risk of developing heart disease and diabetes (Appelhans et al. 2015).

However, cooking doesn’t have to be all drudgery and no joy. Producing healthy meals at home is a lot easier (and quicker!) than you might think.

Skeptical? We asked top dietitians, chefs and nutrition pros to share the healthy-cooking hacks that help them prep delicious, nutritious meals in a flash. Here are their secrets. You and your clients will want to start using them in your own kitchens—stat.   Read more…Click on the link below.

https://www.ideafit.com/fitness-library/25-healthy-food-hacks-the-pros-use

 

 

Dorris Bogus

Idea Health & Fitness Association Member

Certified ACE Group Fitness

 

Stretching For Men

 

 

 

 

 

 

 

 

 

Many men struggle with inflexibility and diminished joint range of motion, especially as they age. Hip tightness, for example, can hinder athletic performance and possibly lead to various injuries. Unfortunately, stretching often takes a back seat to cardiovascular and strength training.

The good news is that you can increase hip flexibility using effective stretches with continuously looped resistance bands. The stretches can help restore agility, strength, power and balance.

Try these exercises from Dave Schmitz, PT, CSCS (The Band Man®), founder and co-owner of Resistance Band Training Systems LLC and creator of ResistanceBandTraining.com.

Hip Rotation

Hip Rotation

  • From supine, place right foot firmly against wall, knee straight (keep this contact throughout).
  • Loop band around left foot and, with L hip flexed at 90 degrees, grasp band 2 inches from L foot.
  • Pull band and foot toward R shoulder while allowing L knee to bend, feeling strong stretch in L glute; hold 2–3 
seconds before releasing.
  • Repeat multiple times for 1 minute, bringing L foot closer to R shoulder with each rep. Do not allow R knee 
to bend.
  • Switch sides.

Hamstrings

Hamstrings

Wrap band firmly and securely over arch of L foot.

  • Grasp band approximately 6–8 inches from L foot while placing R foot firmly against wall, R knee fully straightened. Keep it straightened throughout movement.
  • With elbows on floor at shoulder height, press L heel toward ceiling, straightening L knee as much 
as possible.
  • Perform rhythmical repetitions, straightening L knee and flexing L hip more with each rep while preventing R knee from flexing.
  • Between reps, bend L knee just enough so that stretch tension is taken off L hamstring.
  • Switch sides.

Anterior Hip and Thigh

Anterior Hip and Thigh

To optimally stretch anterior hip and thigh, actively engage opposite hamstring to avoid compensation. Also, engage core to avoid arching in low back.

  • Wrap band around R foot and lie on 
R side.
  • Bring L leg in front, flexing L knee and hip to 90 degrees while firmly placing foot on floor.
  • Position R leg behind you. Firmly grasp band behind head.
  • Fully extend elbows, increasing band tension. Actively move elbows through full range of motion to stretch R anterior hip and thigh.
  • Keep R thigh behind body, not in front. This will ensure both hip and thigh are being stretched simultaneously.
  • Switch sides.

Adductor/Groin Stretch

Adductor/Groin Stretch

  • With band attached to L foot, hold L elbow relatively close to floor at shoulder height. Press R leg firmly against stable structure (this is key).
  • Rhythmically press L heel laterally and upward, trying to straighten knee fully with each rep. Keep movement short; release when tension is off muscle; repeat.
  • Maximize full range of motion with each rep while keeping R leg flat and foot secure.
  • Switch sides.

 

 

Idea Fitness Handout

Dorris Bogus - Fitness Instructor

 

Taking a Leap How to Know When It’s Time?

 

     I believe that we all come to a point when we have to make a decision that will have a profound impact on our life and those that are included in it.   It may be a decision to change a job or a career,  to get married, to have children, to go back to school, to leave our hometown or to leave a spouse or a partner.  Many of us know what we want to do, but we are afraid to take a leap into the unknown.  Fear of uncertainty holds us back.  Advice from a trusted source is helpful, but ultimately, we have to make the final decision alone.  How can we be sure that we are making the right choice?   How do we know when it is safe to take a leap?

     The short answer is that nothing is 100% certain, so we will never be sure if we are making the right decision at the time.   The only way to find out is to decide and take a leap.  What has to happen before you decide is to do what is called the “what if ” sequence.  The what if sequence goes like this:

                  Ask yourself a question, for instance, “what will happen if I leave                         my job and I cannot find another one?” The answer might be “I                               won’t be able to pay my rent.”  “What if I can’t pay my rent?”  “I                                won’t have a place to live.”  Then ask yourself, “what if I don’t have                        a place to live?”  The answer, “I will be homeless.”  “What if I am                              homeless?”  “I will be a bum.”  “What if I am a bum?”  You get the                            idea, right?   This will work for any major decision that you have to                       make.

       You take it down to the last question and carefully considered answer that you feel or know that you can accept.  If you know that you can accept the consequences that might arise from your decision, then you are ready to take a leap.

     Remember, there are no guarantees about outcomes but the only way to know how things will work out is to try.  So go ahead, question, decide and take that leap.

Dorris Bogus
President-KaMIT