Thursday, April 28, 2016

The ten minute abs of steel fallacy personal trainer nyc

NYC Personal Trainer Takes on the Empty Promises of Getting Washboard Abs: If It Sounds Too Good To Be True …

Build Abs of Steel! The Ten-minute Six-pack Workout! Abs of Steel … Guaranteed! 30 Days to Abs of Steel!

Everybody’s thinking summer, and many, in turn are thinking about bikinis and washboard abs. There are programs, challenges, and guarantees that feel like they’re too good to be true. Well, I hate to tell you this. They’re too good to be true.

Honestly, if it only took ten minutes a day to get a six-pack, everybody out there would have abs of steel. So, what’s not working in these foolproof bikini body plans? Myths abound, and there’s a lot of money selling products or plans that make empty promises.

Our abdomen muscles are under layers of fat on our bellies. Each of us has  different body type. If there is extra body fat covering those abs it does not matter how many minutes a day we do of abs. It’s more about losing the fat on top of the muscles. And the only way to get rid of fat is change our diets and do cardio exercises. So ten minutes of crunches and sit ups aren’t going to erase our  layers of fat. 

 So, buyer beware:
1.       Get a six-pack in 10-minutes a day: No. You can’t. You might improve your abdominal strength, but you won’t see it unless you’re doing a heavy cardio plan with a changed diet.

2.       Fat suits, fat belts, vibrating machines, electro-stimulation machines will give me great abs: These are gimmicks. They won’t change the composition of your body which is unique to you and only you. Save your money and invest in a gym, a personal trainer, a nutritionist to learn to build habits that will last a lifetime.

3.       Okay, maybe not 10 minutes, but an hour a day: Again, this falls into the fallacy that doing ab exercises gives you great abs. They don’t. To have great abs, you need to burn fat. To burn fat, you need to do extensive cardio.  Also, you have to take into account your body type and nutrition.
4.       So, doing abdominal strength workouts is a big waste of time: Not at all! Here’s why …

Even if you don’t have a Mr. December body, having strong abdominal muscles is incredibly important. We all have abs.  These are our core muscles that connect our lower and upper bodies. Our core is the big link, as in Harvard’s healthbeat http://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core  blog says “necessary motions either originate in your core, or move through it.” Abs are part of everything we do. In the real world, we need these core muscles to be strong and flexible, as a strong core does oodles to keep us healthy including:

1.       Helping with lower back pain:  According to the Mayo Clinic  http://www.mayoclinic.org/diseases-conditions/back-pain/basics/definition/con-20020797?reDate=26042016 “[b]ack pain is one of the most common reasons people go to the doctor or miss work and a leading cause of disability worldwide.” A strong core is a direct link to lessening back pain. And it’s way better than over-medication.

2.       Improved balance and stability: When I work with seniors, one of the most important things we work on are our core muscles to help improve balance.  For athletes of all levels, from beginners to professional, core strength is critical to success.  Even sex gets better when we have good core strength.

3.       The day-to-day thing called life: Having a strong core helps us with everything: standing, sitting, reaching for the can of soup at the top of the shelf, picking up our kids at the park … Every activity we do, as we quoted in Harvard, originates or passes through our core. Everything

4.       Great posture http://www.mayoclinic.org/diseases-conditions/back-pain/basics/definition/con-20020797?reDate=26042016 Good posture is important for brain and body health. Since we’ve become a nation of professional sitters, strengthening our core can help us have better posture at work, at home, and keep us healthier.


So, instead of falling for the false promises of ab workouts and gimmicks of belts and shocks that guarantee steel and six-packs, we should consider the innumerable benefits of strong abs and a healthy lifestyle that includes cardio, good nutrition, and core strengthening exercises. 

Our everyday lives will be greatly improved. And, perhaps, a six-pack will be an unexpected side effect (instead of the end goal!).

Thursday, April 21, 2016

Registered Personal Trainer in NYC Talks About the Building Bone Fallacy: It’s About Maintaining Bones, Not Building

Catchy headlines offer us solutions to everything. As we’re celebrating a month of foolish and foolproof headlines when it comes to diet and exercise, I couldn’t not discuss bone health.
5 Ways to Boost Bone Building Power. Weight-Bearing Exercises to Stop Osteoporosis.  8 Workouts for Strong Bones. These headlines, though have some truth to them, are incredibly misleading as exercise does not build strong bones, at least in not a significant amount.
Being concerned about bone health is real. “[M]ore than 700,000 spinal fractures and more than 300,000 hip fractures occur annually in the United States ..” (Jane E. Brody, 12 Minutes of Yoga for Bone Health, well.blogs.nytimes.com, December 21, 2015). 


Older Caucasian, Japanese and Chinese women as well as women who weigh less than 127 pounds, smokers and alcoholics are more at risk for osteoporosis. Though it effects women nine times more than men,  men are still at risk, and less likely to check for it because of the discrepancy in numbers.  Moreover, called the “silent thief,” most people aren’t aware of having osteoporosis until they fracture a bone. Bone fractures because of osteoporosis are more common than heart attack, stroke, and breast cancer combined. (osteoporosis.ca).


The idea that exercise builds bones may have come from the fact that those who are bedridden lose bone density. So, it seems to reason that those who are active build bone density. Studies show, though, that the changes in bone density after an exercise regimen are negligent. (Gina Kolata, Exercise is Not the Path to Strong Bones, nytimes.com) http://www.nytimes.com/2016/04/02/health/exercise-is-not-the-path-to-strong-bones.html?_r=0

Essentially, what exercise does is help us maintain and not lose bone density.  So when headlines and personal trainers say that exercise will build up bones and stop osteoporosis, it’s misleading because no research supports these big claims. Bone density is just part of the picture for healthy bones and preventing breaks, but starting an intense weight bearing program isn’t going to turn frail bones into unbreakable ones!

This doesn’t mean we should dismiss the importance of exercise. In fact, earlier I discussed the four pillars of effective senior fitness program http://www.maryjanedetroyer.com/registered-personal-trainer-four-pillars-of-senior-fitness-program/ which includes cardio, strength training, flexibility and balance exercises. The more we exercise, the stronger our muscles and bodies will be and the less bone density we’ll lose, keeping the bone thief at bay. http://www.maryjanedetroyer.com/registered-personal-trainers-osteoporosis/



And the ways exercise help battle osteoporosis are important:

1.      Exercise reduces the rate of bone loss. (AND, it can, maybe, help increase bone density, though minimally.)
2.       Exercise improves our balance. This is critical for keeping healthy and on our feet, reducing falls and risks of breaking bones.
3.       Exercise improves fitness and strength. Again, strength will help us with balance, which will keep us stronger and safer.
4.       Exercise improves reaction time. The older we get, the slower we get. It’s just part of this beautiful program we call aging. That said, by exercising, we can improve our reaction time, keeping us more independent.

I recommend 30 minutes of exercise, five times each week. But any amount of exercise is better than nothing. Don’t be discouraged. Find something you love to do that incorporates the four pillars of exercise: cardio, strength training, flexibility and balance. Also, it’s important to have a Calcium and Vitamin D in your diet to complement the exercise you do. A combination of all of these things help maintain bone strength and keep you healthy!

Thursday, April 14, 2016

Registered Dietitian Gives Tips to a Healthier Pantry - Spring Clean Your Pantry to Make Room for the Flavors of the Mediterranean

Time to clean out the pantry and think Mediterranean!
What’s the hoopla about those olive-oil, wine-drinking, cheese-eating skinny people over there? It’s simply not fair. Haven’t they heard about fat-free products? Don’t they know that they’re walking cholesterol bombs?

The Mediterranean Diet has been touted by registered dietitians, nutritionists and physicians as one of the healthiest diets in the world. The Mayo Clinic says it’s “associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson’s and Alzheimer’s diseases.”

We’ve all heard how important a variety of fruits and vegetables are. But the Mediterranean diet also includes crusty bread drizzled with olive oil, olives, wines and cheese, among what many consider to be big diet no-nos. Not only the ingredients of the Mediterranean diet are important, so, too, are the quantity, quality and preparation of them that makes a huge difference to our health. It’s all about nuance.

The Mediterranean diet is a healthy flavor bomb. It’s time to conclude our spring cleaning with cleaning out our pantries – making some practical, easy changes to become healthier, eat better, and all the while indulging in the flavors of the Mediterranean.
  • Replace salt with the medley of Mediterranean flavors and spices – saffron, thyme, basil, rosemary, sage and oregano. Reducing salt in your diet can improve your blood pressure.
  • Replace butter and other fats with olive oil. Olive oil is the cornerstone of the Mediterranean diet. Its beneficial properties include reducing the risk of cancer, lowering blood cholesterol, lowing blood pressure, as well as helping our bodies stave off Type II diabetes, rheumatoid arthritis, and osteoporosis.
  • Replace white rice with whole grains. Replace crackers with almonds, cashews, or any number of nuts (walnuts, brazil nuts). Replace chips with olives. Sprinkle salads with soy and sesame seeds. Use legumes in casseroles, soups and pasta sauces and reduce the amount of meat you use (making it healthier and less expensive). These high-protein, fibrous snacks and sides are power foods.
  • Replace mac and cheese with omelets, frittatas, scrambled eggs with veggies are a Mediterranean mainstay. Eggs are in.
  • Replace that burger with fish tacos, grilled steak with grilled fish, roast beef with baked fish. Try to eat at least two to three servings of fish each week.
  • Got dairy? Yogurts and curded cheeses are a big part of a Mediterranean diet. Cube feta in your salad. Spoon sugar-free yogurt over eggs instead of sour cream. Scoop yogurt on your granola and cut-up fruits.
  • Replace white pasta and white breads with whole grains, quinoa, and even sourdough.
  • Bring the Mediterranean, and health, to your pantry and enjoy some of these delicious recipes.

Friday, April 8, 2016

Personal Trainers and Nutritionists in NYC Promote National Physical Fitness and Sports Month - Make Movement a Mindset

I have to go to the gym every day and do a hard workout for it to count.
I have to lose 10 pounds in the next month to get into my bathing suit.
No pain, no gain.
Being hungry is a part of every diet. I just have to get used to it.
I can’t eat carbs or sugar if I’m going to lose weight and have the body I want.
*cue music* da-dum-da-dum.

Registered dietitians and personal trainers have a bank of catch-phrase kisses of death – beliefs many people have regarding diet and exercise that float around out there like germs. These very ideas doom people to fail their diet and exercise goals.

The extremism of these goals, focusing on numbers and time, instead of behaviors, turn health into a game where only points seem to matter: the number of minutes, the number on a scale, the number on the size tag in a pair of pants, the number of pieces of bread you can eat or scoops of sugar.

Any personal trainer will tell you that health and fitness is much more complex and, in a way, simpler than that. May is National Physical Fitness and Sports Month, a month dedicated to educating people about and promoting physical fitness. Being fit doesn’t mean going to a gym for two hours every day. Being fit isn’t just for bikini bodies and supermodels. Fitness is something for everyone, all body types and ages. Being active means so much more than going to a gym, feeling pain, and losing numbers on a scale.

When we shift the focus about fitness from arbitrary numbers to becoming healthy; from equating fitness with starvation and pain to incorporating movement and activity into our everyday lives; from a crash diet we endure to look good in a bikini to a healthy body, only then can we succeed in our goals.
To celebrate National Fitness and Sports Month, we want to encourage you to start lifetime fitness habits because:
  • In adolescents, physical activity improves bone health, heart health, and mental health. It really boosts their self esteem!
  • In adults, physical activity can lower the risk for Type II diabetes, heart disease, some kinds of cancer
  • Physical activity keeps your bad cholesterol down and good cholesterol up.
  • Plus, it helps you feel better, look better, all while improving your sleep.
Being physically active does not mean going to a gym every day. There are some simple things you can implement into your daily routine to up your activity without costing you a penny. The first thing you must do, though, is change your mind set. It’s time to find ways to make movement a priority in your life.
  • Take the stairs! Always. Up and down.
  • Stand up and talk to a colleague instead of texting her.
  • Park in the spot farthest away from the grocery store and walk.
  • Never just “sit.” While watching TV, do crunches or pushups. While talking on the phone, walk around the house.
  • Set movement goals. If your destination is within half of a mile of where you are, walk it. Then slowly add to it. (Obviously, as long as you’re safe!)
  • Incorporate one “exercise activity” into your life that you love, whether it be line dancing or taking a walk in the park, gardening or tai-chi. Carve time out every week for this activity.
  • Make active time family time. Go for a walk with your kids after dinner. Instead of watching cartoons, play hopscotch or throw a ball, jump rope or rollerblade.
  • Make your health a priority. With work, family, and pressure, we often let ourselves come last. It’s important to remember that being active is to help you be better at work, with family and more.
  • Some people need a little peer pressure. Accountability is a big deal. Share exercise goals with someone and “report” to her. Cheer each other on.
  • To celebrate National Physical Fitness and Sports Month, we encourage you to find ways to bring movement into your and your family’s life.

Monday, April 4, 2016

Registered Personal Trainers Battle Osteoporosis - How to Battle the Bone Thief with Exercise and Weight Training Programs

May is all about the women in our lives – from May Day to Mother’s Day. More importantly, though, in May we celebrate National Women’s Health Week from May 10 – 16. Established by the US Department of Health and Human Services in 1991, National Women’s Health Week hopes to promote, educate, inform, and create policy to help women get healthier at every age. Moreover, it’s a platform to address career advancement for women in health and scientific professions.

Initially, women’s health week was designed to shine a spotlight on women’s health issues, many of which were brushed aside for too long. The Office on Women’s Health (the OWH) is now focusing on “women’s health priorities to meet the sweeping demographic trends of the next century and to focus on the millions of underserved women in America.”

One such priority is osteoporosis – the bone thief. Osteoporosis is the loss of calcium and other minerals from our bones that causes them to be brittle and puts us at risk of breaking them. The bones most affected are: hip, spine, and wrist. Though osteoporosis isn’t exclusively a female disease, affecting an estimated 1.5 million males in the United States, comparatively over nine times more women suffer from it, affecting an estimated 10 million women in the United States.


As soon as we say, “osteoporosis,” we usually think about old stooped over ladies with gray hair being pumped with dairy products and Vitamin D. Most, though, don’t realize that osteoporosis can affect anybody, no matter her age, and though calcium and Vitamin D are essential to bone health, so, too, is exercise. In fact, exercise and weight training are the only ways to build bone density. In fact, the OWH has a great program geared for girls between 9 and 18 called Best Bones Forever!® to encourage young girls to eat Vitamin D and calcium-rich diets and exercise as these are considered a girl’s formative bone-building years. Exercise matters! An active lifestyle is necessary!

A sedentary lifestyle causes loss of bone mass, increasing a person’s risks with osteoporosis. Registered personal trainers work with patients with osteoporosis to build better bones and improve physical fitness through exercise and weight training programs. Exercise helps battle and stave off osteoporosis by:
  • Reducing the rate of bone loss.
  • Conserving bone tissue and improving bone density.
  • Bettering our balance, in turn, helping us reduce our risk of falling.
  • Improving fitness and strength.
  • Increasing mobility and reaction time.
A solid exercise program that balances weight training and aerobics is essential to bone health. Never, however, begin an exercise program without consulting with your physician. Your personal trainer will take into account your age, your medical history, the medications you’re taking, degree of osteoporosis, and program goals to set up a fitness program to suit your unique needs. That, plus a calcium, Vitamin D-rich diet, should put you on the road to healthier bones.

Friday, April 1, 2016

Dietitian Spring Cleans After Long NYC Winter - Starting May With Celiac Disease Information


“The world is mud-lucious and puddle wonderful.” (ee cummings)

Finally it’s arrived after a very long, very cold, very bitter winter. Spring is about new beginnings, new life. This month on the blog we’re going on a spring cleaning binge, sweeping away old behaviors with some new ones. We’ll be brushing off dusty old ideas about exercise and nutrition, disease and diet, and we’ll be replacing them with up-to-date information. And in the meantime, we hope to shine light on Celiac disease, osteoporosis, senior and women’s health and fitness as well as the famous Mediterranean diet. It’s springtime. It’s time to puddle stomp and window wash, throw on a light jacket to run errands instead of avoid the outdoors. It’s time for new life, new information, and a new outlook on things.

May is Celiac Awareness month. Gluten-free is the buzzword in food products this past couple of years. People are swearing off anything with wheat, barley and rye. From a registered dietitian’s point of view, it’s uncomfortable to see a serious, autoimmune disease become a trend. Today on the blog, we want to discuss what Celiac disease is, who it affects, and how it has to be treated, as nutrition is the key to staying healthy with Celiac.

Celiac disease is a genetic autoimmune disorder that affects approximately 1% of the population (1 in about 133 people). It’s estimated that 83% of the people are misdiagnosed or undiagnosed because there are over 300 symptoms related to Celiac and each individual presents them in a different way or combination. Celiac, then, becomes a diagnoses of exclusion – when seemingly everything else has been eliminated. To learn more about Celiac Disease, visit Celiac Central.

Celiac disease damages the villi of the small intestine and prevents the absorption of nutrients from food. Many people associate Celiac with someone who gets stomach aches after eating bread, but the disease is much more serious than that. It is related to infertility, migraines, thyroid disease, Type 1 diabetes, osteoporosis, and intestinal cancer among others.

Celiac disease is not the same as gluten sensitivity. Some people are affected by gluten products and experience similar symptoms to those with Celiac disease, but the big difference is that the intestine doesn’t get damaged. Treatment, though, is similar in both cases.

Registered dietitians and nutritionists work with clients with Celiac disease to teach them how to eat and stay healthy, as the only treatment is a strict diet.

So what is a gluten-free diet?
Some foods are obvious, but many products, more than we think, are made using wheat, barley, and rye. So those who have Celiac must become expert label readers. Click here to learn more about reading labels. Eating in restaurants can be tricky due to cross-contamination of products. Be prepared to be prepared, packing your own meals and food.

Products that must be stricken from a Celiac diet include: breaded foods, breads (bagels, croissants, buns), cakes, donuts, pies, most cereals, processed meats (like hot dogs, ham etc), crackers, chips, pancakes, pasta, pizza, soups, beer, whisky, candy, marinades and sauces (including soy, gravies, teriyaki), and dressings.

But living with Celiac doesn’t mean you’re going to experience a flavorless life. Many gluten-free foods are made with potato, rice, soy and bean flour. There are many products that can be used to keep your diet rich and varied. And many foods are naturally gluten-free. To read the Gluten-Free Diet Guide, click here.

Living with Celiac just gives us an opportunity to be more creative. Replace pasta with brown rice or quinoa. Bake cookies with potato or soy flour. Make pancakes with rice flour and tapioca flour then top with fresh strawberries. The flavors are there, and, as there is more awareness, so are the products.

Ask your doctor to recommend a registered dietitian to help you learn to grocery shop, cook, eat and live with Celiac.

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