I'm an ACE certified personal trainer and National Masters Over 60 Powerlifting Champion with over 25 years of experience in the health and fitness industry. I've seen a lot of fads come and go, but three things remain constant in getting healthy and staying fit. A positive mental attitude, a healthy balanced diet, and a fitness program built on proper strength training and cardiovascular exercise. Practice these three things daily and you will discover that they lead to "The Fountain of Youth."
Thursday, April 11, 2013
Monday, March 25, 2013
Protein for A Healthy Kidney
Here's another informative article by Dr. Donald K. Layman on protein intake and kidney health. Read and enjoy.
This week I presented two talks about protein for fitness and physical performance at the American College of Sports Medicine conference. ACSM is a professional organization for university faculty and students in kinesiology (exercise science) and practicing trainers and physical therapists who are all interested in muscle health and physical performance. While these trainers and therapists recognize the importance of protein for muscle health, they encounter clients or patients who have been told by doctors or nurses that high protein diets will damage the kidneys. This is a common warning from the medical community. This warning is largely based on assumptions and extrapolations and actually contrary to the research, but the concern persists. Because METABOLIQ is a “higher” protein diet, let’s look at how the kidney works and the origins of these questions about protein.
The kidney is the organ that filters the blood and removes salts, minerals, vitamins, urea, and water to keep your body in proper balance. Everything you eat or drink must eventually leave the body in some way – your breath, sweat, the stool, and urine. Everyday you must eliminate the equivalent of everything you eat or drink or eventually even vitamins, minerals, and water would accumulate and become toxic. If you exercise more vigorously you have to exhale more carbon dioxide; if you eat more fiber the stool will be larger; and if you drink more water you visit the bathroom more often. That same logic applies to protein. If you eat more protein then your kidney eliminates more urea. So just like eliminating water, the kidney is doing its job.
But let’s go farther yet. Just like water, protein is actually good for your kidneys. When you eat more protein, your kidneys actually get a little larger and that increases the capacity of the filtering process. The kidneys become more efficient.
Back in 2002, the Institute of Medicine (IOM) of the National Academy of Sciences reviewed all of the research studies on the topic of protein and kidney health; and they concluded that there was no evidence that higher protein diets were harmful to the kidney and recommended that protein was safe up to at least 35% of daily calories or 3.0 g/kg body weight. These levels translated into daily intakes up to at least 250 grams of protein. That’s in the range of 35 ounces of meat per day! That’s a lot of capacity. The IOM went a step farther and stated that low protein diets actually reduced kidney functioning during aging.
So why does the concern about protein persist within the medical community? The basis for the concern comes from patients who already have kidney failure. The most common cause of kidney failure is long-term poor management of diabetes. High blood sugar damages the small blood vessels throughout the body and one of the most sensitive organs is the kidney with its elaborate filtering system. When the filtering system is damaged the kidney slowly loses its ability to clean the blood. When kidney function is reduced to less than 20% of normal, it is essential to reduce the load on the kidney and maybe begin dialysis. This means restricting everything that is filtered by the kidney including sodium, potassium, minerals, water, and also protein. The important point here is there is no risk from protein unless the kidney is already damaged by some other problem. Once the kidney has been damaged, then medical care is focused on reducing urine load including restricting water, salts and protein. Protein is not the cause of kidney problems but kidney problems will affect protein metabolism. So the medical community has associated protecting the kidney with reducing protein intake, but the association is not true for healthy kidneys.
So how much protein is acceptable? Protein experts generally agree that there is a very wide range of safe and acceptable intakes for protein from a minimum requirement of about 60 grams each day up to an upper limit around 250 grams (and this is a very conservative high end). Currently, average daily protein intake in the United States is only about 70 grams for women and 90 grams for men. METABOLIQ is a “moderately” higher protein diet with a goal of 110 to 130 grams per day. METABOLIQ also has the added benefit that it distributes the protein throughout the day with the Shakes, Bars and METABOLIQ meals so that the body sees a constant supply of protein instead of a single, very large protein meal at dinner. Getting protein right in your diet is good for every part of your body – and that includes your kidneys.
This week I presented two talks about protein for fitness and physical performance at the American College of Sports Medicine conference. ACSM is a professional organization for university faculty and students in kinesiology (exercise science) and practicing trainers and physical therapists who are all interested in muscle health and physical performance. While these trainers and therapists recognize the importance of protein for muscle health, they encounter clients or patients who have been told by doctors or nurses that high protein diets will damage the kidneys. This is a common warning from the medical community. This warning is largely based on assumptions and extrapolations and actually contrary to the research, but the concern persists. Because METABOLIQ is a “higher” protein diet, let’s look at how the kidney works and the origins of these questions about protein.
The kidney is the organ that filters the blood and removes salts, minerals, vitamins, urea, and water to keep your body in proper balance. Everything you eat or drink must eventually leave the body in some way – your breath, sweat, the stool, and urine. Everyday you must eliminate the equivalent of everything you eat or drink or eventually even vitamins, minerals, and water would accumulate and become toxic. If you exercise more vigorously you have to exhale more carbon dioxide; if you eat more fiber the stool will be larger; and if you drink more water you visit the bathroom more often. That same logic applies to protein. If you eat more protein then your kidney eliminates more urea. So just like eliminating water, the kidney is doing its job.
But let’s go farther yet. Just like water, protein is actually good for your kidneys. When you eat more protein, your kidneys actually get a little larger and that increases the capacity of the filtering process. The kidneys become more efficient.
Back in 2002, the Institute of Medicine (IOM) of the National Academy of Sciences reviewed all of the research studies on the topic of protein and kidney health; and they concluded that there was no evidence that higher protein diets were harmful to the kidney and recommended that protein was safe up to at least 35% of daily calories or 3.0 g/kg body weight. These levels translated into daily intakes up to at least 250 grams of protein. That’s in the range of 35 ounces of meat per day! That’s a lot of capacity. The IOM went a step farther and stated that low protein diets actually reduced kidney functioning during aging.
So why does the concern about protein persist within the medical community? The basis for the concern comes from patients who already have kidney failure. The most common cause of kidney failure is long-term poor management of diabetes. High blood sugar damages the small blood vessels throughout the body and one of the most sensitive organs is the kidney with its elaborate filtering system. When the filtering system is damaged the kidney slowly loses its ability to clean the blood. When kidney function is reduced to less than 20% of normal, it is essential to reduce the load on the kidney and maybe begin dialysis. This means restricting everything that is filtered by the kidney including sodium, potassium, minerals, water, and also protein. The important point here is there is no risk from protein unless the kidney is already damaged by some other problem. Once the kidney has been damaged, then medical care is focused on reducing urine load including restricting water, salts and protein. Protein is not the cause of kidney problems but kidney problems will affect protein metabolism. So the medical community has associated protecting the kidney with reducing protein intake, but the association is not true for healthy kidneys.
So how much protein is acceptable? Protein experts generally agree that there is a very wide range of safe and acceptable intakes for protein from a minimum requirement of about 60 grams each day up to an upper limit around 250 grams (and this is a very conservative high end). Currently, average daily protein intake in the United States is only about 70 grams for women and 90 grams for men. METABOLIQ is a “moderately” higher protein diet with a goal of 110 to 130 grams per day. METABOLIQ also has the added benefit that it distributes the protein throughout the day with the Shakes, Bars and METABOLIQ meals so that the body sees a constant supply of protein instead of a single, very large protein meal at dinner. Getting protein right in your diet is good for every part of your body – and that includes your kidneys.
Friday, March 22, 2013
Another Over 40 Inspiration, Luis Guzman
1. Where were you born and where did you grow-up? I born Santo Domingo, republica Dominicana, and I grew up in a little town (San Isidro).
2.. Who has been the greatest influence in your life and why? My father, because my father was a soldier from air-force when I was a baby and he always took me to all the activities they used to have like, jumping from airplane, running troops, militaries routines and wear an uniform, I learned a lot of discipline and dedication and love for what you doing.
3. What is your profession? I am an air traffic controller and used to work as aviation information service (ais) at the airport.in my country (D.R), but here in United States where I live right now since 2008 I work as a PESONAL TRAINER.
4. How long have you worked as a personal trainer? I have been worked as personal trainer for more than six years and as a fitness instructor eight years.
5. What do you like most about your profession? I love my job because it is my passion, I love when I see people changing their lives, changing their bodies,, changing lifestyle, having different attitude toward life, and because of that reason they could be examples for others
6. What do you like least about your profession? Excuses, no commitment person,
7. How old are you? I’m in the best 44 years old of my life
8. How do you stay in such good shape in your 40s? I’m a fitness instructor, teaching kickboxing classes one time a week, (Tuesday) and Latin dance on (Saturday) and also lifting weight 3 times a weeks
9. What advice would you give someone about staying in-shape in their 40s? for anybody who want to staying in-shape in their 40s which it a great or the one of the best ages are lifting weigh, have a good cardio condition and eating Healthy way and enjoy everything you doing as the most with quality more than quantities
10. What’s your biggest dream? Besides to have my own fitness TV program, so I can show people why they need to work and how, also have a change to train the first lady (Michelle Obama)
11. What’s your biggest accomplishment? Come to united states and in less than 3 years become the best instructor and personal trainer 2 years in a row at some place where I use to work before and now having my own business.
Monday, March 18, 2013
Protein for Exercise, Fitness, and Athletes
Here's a blog post by Dr. Donald Layman, one of the brightest minds in sports nutrition.
Most athletes – both elite athletes and health conscious adults – recognize that protein is important, but still find the advice confusing. Athletes hear a lot of different messages about the amount of protein to eat and when to eat it. However, there are three simple messages about protein.
The first message is that all adults interested in muscle health need to consume multiple, daily meals each containing 30 grams of protein. To maintain healthy muscles, we must continuously make new proteins and breakdown old ones. The repair and replacement processes only occur during the 3-hour period after a meal providing at least 30 grams of protein.
Most Americans eat the majority of their protein in a single, large dinner meal, with less than 10 grams of protein at breakfast. Your morning high fiber cereal with 8 grams of protein is useless for muscle health. Adults should have three meals each day with at least 30 grams of protein, and breakfast is the most important meal of your day! The METABOLIQ Shake is perfectly designed to deliver the protein you need for a convenient and tasty breakfast.
If you’re a bodybuilder trying to achieve maximum muscle size, you may want 4 to 6 meals each containing 30 grams of protein. If you’re a runner, you still need at least 3 meals for muscle repair and recovery. Many injuries are the result of long-term wear-and-tear without adequate protein to allow your body to repair the damage.
Surprisingly, the 30-gram amount is the same for a small woman or a large guy and appears to relate more to blood volume than body size. If a meal contains less than 20 grams of protein there is no benefit to muscle health for any adult at any size.
Second, athletes should consume protein soon after exercise to accelerate muscle recovery and maximize the benefits of the exercise. Intense exercise produces muscle damage and muscle breakdown. This is part of soreness but also an essential part of muscle training and development. To optimize training and minimize soreness, athletes need to consume protein within about 1 hour after exercise. The good news is that exercise increases the efficiency of protein use, so after exercise, 15 grams of a high quality whey protein or egg whites will maximize recovery. The METABOLIQ bar was originally designed for post-exercise recovery and ideal for athletes at any age.
The third message is that protein before exercise does not help muscle development. Protein consumed ahead of exercise has no beneficial effects on the quality of the workout or the speed of recovery. Protein is also slow to digest and may make you feel full and sluggish if consumed too close to exercise. If you have a full protein meal, it should be at least 2 hours before exercise. If you exercise early in the morning and need something before you head to the gym, keep it light and try to get a balance of carbohydrates, fats and protein. Perhaps a Greek yogurt, or a combination of yogurt and granola, even a hard fried egg on whole wheat toast may work well for you.
Whatever your athletic level, be sure to get the most out of your exercise with the right amounts of protein at the right times every day.
Most athletes – both elite athletes and health conscious adults – recognize that protein is important, but still find the advice confusing. Athletes hear a lot of different messages about the amount of protein to eat and when to eat it. However, there are three simple messages about protein.
The first message is that all adults interested in muscle health need to consume multiple, daily meals each containing 30 grams of protein. To maintain healthy muscles, we must continuously make new proteins and breakdown old ones. The repair and replacement processes only occur during the 3-hour period after a meal providing at least 30 grams of protein.
Most Americans eat the majority of their protein in a single, large dinner meal, with less than 10 grams of protein at breakfast. Your morning high fiber cereal with 8 grams of protein is useless for muscle health. Adults should have three meals each day with at least 30 grams of protein, and breakfast is the most important meal of your day! The METABOLIQ Shake is perfectly designed to deliver the protein you need for a convenient and tasty breakfast.
If you’re a bodybuilder trying to achieve maximum muscle size, you may want 4 to 6 meals each containing 30 grams of protein. If you’re a runner, you still need at least 3 meals for muscle repair and recovery. Many injuries are the result of long-term wear-and-tear without adequate protein to allow your body to repair the damage.
Surprisingly, the 30-gram amount is the same for a small woman or a large guy and appears to relate more to blood volume than body size. If a meal contains less than 20 grams of protein there is no benefit to muscle health for any adult at any size.
Second, athletes should consume protein soon after exercise to accelerate muscle recovery and maximize the benefits of the exercise. Intense exercise produces muscle damage and muscle breakdown. This is part of soreness but also an essential part of muscle training and development. To optimize training and minimize soreness, athletes need to consume protein within about 1 hour after exercise. The good news is that exercise increases the efficiency of protein use, so after exercise, 15 grams of a high quality whey protein or egg whites will maximize recovery. The METABOLIQ bar was originally designed for post-exercise recovery and ideal for athletes at any age.
The third message is that protein before exercise does not help muscle development. Protein consumed ahead of exercise has no beneficial effects on the quality of the workout or the speed of recovery. Protein is also slow to digest and may make you feel full and sluggish if consumed too close to exercise. If you have a full protein meal, it should be at least 2 hours before exercise. If you exercise early in the morning and need something before you head to the gym, keep it light and try to get a balance of carbohydrates, fats and protein. Perhaps a Greek yogurt, or a combination of yogurt and granola, even a hard fried egg on whole wheat toast may work well for you.
Whatever your athletic level, be sure to get the most out of your exercise with the right amounts of protein at the right times every day.
Sunday, December 23, 2012
Van Spell, An Inspiration to All Over 50
It's my pleasure to introduce you to one of natural bodybuilding's best competitors, Van Spell. Van recently placed second in a regional professional natural bodybuilding show, competing against contestants much younger than he. This is a recent interview I had with Van, he dispels the myth that you're over the hill after your 40s. Enjoy.
Darvis: Where were you born?
Van: I was born and raised in eastern N.C. in Wilson
Darvis: What's the greatest influence in your life?
Van: Well to be honest, I would have to say no one except God alone, but I do give a lot of credit to my mother for the hardship she encounter from raising 9 kids by herself.
Darvis: What's your profession?
Van: My profession most of my adult life is automotive. I went into the military in that field and once I discharged I was able to get hired by the Postal Service and later continue in the automotive department. I guess you can thank me, for I fix the vehicles that brings your bills.
Darvis: What got you into bodybuilding?
Van: Bodybuilding has been a dream of mine, but back in the 80s and before, I thought places like California and New York only had competitions until I went to see the states in downtown Raleigh. I was blown away with the beauty of the sport so it was then I sought to know everything about it
Darvis: When did you participate in your first competition?
Van: I first did my novice show back in 86 I believe, and quickly found out that it takes time and a lifestyle of hard work to be successful at this sport.
Darvis: Tell me a little about your first time on stage. What was going through your mind?
Van: Well, the first time was alot different than posing in front of the mirror. It's understandable, but the audience don't cut you any slack if you look like blank!!! Not to mention the judges also, but I did well even though I beat out one guy for third place, but I was pleased and didn't quit.
Darvis: What's your age?
Van: I'm presently 54 years young
Darvis: How do you stay in such great shape in your 50s?
Van: Love for fitness and I believe its a gift from God not only to myself but to anyone who choose to believe and accept!
Darvis: What advice would you give someone who's trying to get fit over the age of 50?
Van: Well, I would suggest to judge your body with realistic expectation in regards to your goals and the time limit and level. Keep it simple at all possible because the fitness world makes a lot to cash on people being ignorant and just plain stupid. Stay on food as much as possible and only turn to supplements when you can't prepare your meals or eat out healthy. You get out of fitness what you put into it, so working out and talking on your cell phone at the same time will not get it. Don't join a gym right off, but work out with a program like P90X or less intense. Many people make the mistake every year joining a gym and only giving it a month or 2 and its back on the couch. But what ever you do DON'T GIVE UP!
Darvis: You compete in All Natural bodybuilding competitions, what does that mean?
Van: Well, it means alot to me for I can honestly say I have never taken a steroid for muscle growth, just plain determination and learning as the years went by. It's been a tough road but a blessing also. I'm still having fun with this, so the sky's the limit.
Darvis: How do you get ready for competition? When do you start training?
Van: Well, I choose and commit to the show that I want to do and question myself how long do I believe it would take me to get in contest shape? I have to say that's been my biggest challenge of leaning out, so my learning is I would recommend to any one that's natural, don't get no more than 3% or 10 pounds over your competition shape for I found in my 50s just looking at a stack of pancakes I can gain 5 lbs.or more. My training is basically the same year round unless I discover something that helps me improve. Other than that it's either watch the mirror closely and cutting back on just enough carbs to train with high protein and low fats of course.
Darvis: What's your training program in competition mode?
Van: Training mode is basically the same but one other thing, if at all possible I train twice a day if I can and go at a time when I'm not around people that I know well. Conversation is a killer !!!
Darvis: What's your program like off-season?
Van: My training program off season really doesn't change. People, or some gain 20 or more pounds and maybe power lift to add more muscle but mine is intense all year long, so I feel its stress free by keeping it simple and realistic.
Darvis: What's your diet like in competition mode?
Van: Well I hate to say but I really don't like to cook. So to keep from spending much time in the kitchen I eat almost the same thing each day which consist of Oatmeal, Chicken breast (broiled), mix vegetable bag from Sam's and water.When I cheat its pancakes with lots of helpings. I do add some lean cuts of beef from time to time and my supplements in the form of Isopure protein powder, Universal Animal Pak, and Qivana's Prime Nitric Oxide Activator.
Darvis: What's your diet like off-season?
Van: Its the same off season, I just eat out more and play in the candy store
Darvis: You won your Pro Card in natural bodybuilding, what does that mean?
Van: Winning my pro card is a great accomplishment for I can compete for cash and prices along with possible endorsements. I know I'm long in the tooth but I'm having fun with this and I plan to take it as far as I can because God wants me to be the best I can be. Actually I have 2 pro cards(NPA and NGA) and I'm going for the ultimate WNBF hopefully in 2013.
Darvis: What do you consider your greatest accomplishment?
Van: Not to change the subject, but the biggest and always will be, is what God's done for me through his son Jesus which made it possible for me to become a child of His. Winning my pro card in bodybuilding is just the start for I believe there are greater accomplishments still to come and I'm willing to work hard for it. As long as I'm healthy and this sport presents a challenge and fun, I'll compete. But bodybuilding is in my blood, meaning its a gift and it benefits the human body so I'm hooked for life and proud to say so.
Friday, December 7, 2012
Wednesday, December 5, 2012
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