Welcome to Common Sense Fitness. The M Factor Fitness Blog

What are we doing? We are talking fitness, offering free online coaching, dissecting celebrity fitness scams with the skill of a surgeon and generally making the fitness world a safer place for you. Come on in! Don't let other people think for you!
Decide for yourself.

Monday, February 20, 2012

Water Bottles make you fat???

 Here is a little goody I ran across a couple of days ago. I didn't quite know how to approach this, so I had to let it sit awhile. Like a lot of these media scare articles, something just didn't make sense. When I see a sensational headline it is always a good thing to back it up with facts. Well, most people just read the headline believe it and move on. I don't. if a claim is made, then I need to see facts to back the claim plain and simple. This may be a disguised plea for more grant money or it may just be a sloppily written article. Or it may be the holy grail for you in the fight against BPA's. I know my mom has thrown out all her plastics bowls.  Take a look at this.

As always, the article itself will be in black and my comments will be in red.

BPA's Obesity And Diabetes Link Strengthened By New Study 

Great headline.

 By Lynne Peeples

The modern lifestyle of super-sized french fries and couch potatoes often takes the blame for the rising rates of obesity and diabetes in the U.S. -- perhaps rightly so. But growing evidence suggests another factor in the dual epidemics: modern chemicals.

No, they are right. People don't exercise and they eat the wrong things. This will lead to obesity.

Exposure to even minuscule amounts of synthesized substances -- used in everything from pesticides to water bottles -- can scramble hormone signals, scientists say. This interference can trick fat cells into taking in more fat or mislead the pancreas into secreting excess insulin, a hormone that regulates the breakdown of fat and carbohydrates.

 Maybe but this is a little vague. Who is saying this and why are fit people not affected? I see pro athletes drinking from plastic water bottles all the time. I drink from plastic and have never had an issue. In fact weren't plastic bottles made popular because we were suffering from chronic dehydration and needed to carry water around with us all day? Oh, that was another scam. Pay for water.

Among the most ubiquitous and scrutinized of these so-called endocrine disruptors is bisphenol A, better known as BPA. The chemical is a common ingredient in plastics and food-can linings.
"When you eat something with BPA, it's like telling your organs that you are eating more than you are really eating," says Angel Nadal, a BPA expert at the Miguel Hernandez University in Spain.

Not a lot of information on Mr. Nadal in google. I wonder if he likes tennis? But he is not Dr. Nadal and the Miguel Hernandez University???

Nadal's latest research, published last week in PLoS ONE, ??? finds that the chemical triggers the release of almost double the insulin actually needed to break down food. High insulin levels can desensitize the body to the hormone over time, which in some people may then lead to weight gain and Type 2 diabetes.
To achieve this feat, BPA fools a receptor into thinking it is the natural hormone estrogen, an insulin regulator. Nadal's team found that even the tiniest amounts of BPA -- a quarter of a billionth of a gram -- did the trick. The effect disappeared when the researchers stripped the specific receptors from the study mice, evidence that they had in fact pinpointed BPA's chemical mechanism, which had previously eluded scientists.
In laboratory tests of human cells, the response was even more pronounced.

"That pretty much nails it," Bruce Blumberg of the University of California, Irvine, who was not involved in the new study, told The Huffington Post. He notes that despite the prior associations made between BPA and metabolic problems, including obesity and diabetes, doubt had lingered because of a lack of understanding about how the phenomenon occurred. Long-term studies of children -- tracking BPA exposures and health outcomes -- remain ongoing around the world.

So a guy, also not a Doctor, is used as verification that this is true even though he wasn't involved with the study. But he is looking for a reason to indict BPA's and he seems to happy that Nadal , not the tennis player or a Doctor, has found something. I am not saying this is crap but it the credentials seem a little fuzzy here. if you can do these studies on mice, why can't yuou do them on humans? Do obese people have higher levels of BPA's?

An estimated 90 percent of people in developed countries have BPA circulating in their blood at levels often higher than the threshold for causing hormone disruption used in Nadal's study. This high incidence is due not only to exposures from leaching food packages but also BPA-infused cash register receipts, dental sealants and toilet paper.

Would then 90% of all people have trouble with obesity?

"People are seeing effects of BPA down to 1000-fold below [Nadal's threshold]," adds Frederick vom Saal, another expert in endocrine disruptors at the University of Missouri-Columbia. "It takes so little of this chemical to cause harm."
The chemical industry disagrees. "BPA is one of the most thoroughly tested chemicals used today and has a safety track record of 50 years," says Kathryn Murray St. John, a spokesperson for the American Chemistry Council, a lobbying group for the plastics industry. She highlights recent regulatory rulings in favor of the safety of BPA.

God I hate to agree with corporations, especially lobbying groups, but they seem to have actually done studies. Imagine the lawsuits if plastic actually did give you diabetes. Hey, does the Miguel Hernandez University have a law program?

Vom Saal, who also wasn't involved in the Spanish study, explains why the "standard estimates of safety" may be invalid. Minute amounts of the chemical may be even more potent than larger quantities, he says, which can flood the receptors and essentially turn them off, stopping the flow of insulin. In other words, the dose does not make the poison -- at least not in the ordinary sense. Yet the traditional dose-response assumption remains the basis for most regulatory tests that have deemed the chemical safe.

Wow, this is an argument. Too much poison won't do anything but a little will.Closes that loophole, doesn't it?

The consequences of the continued widespread use of BPA could be most dire for pregnant women and developing fetuses, who appear to be particularly sensitive.
"The fetus is not only exposed to BPA but also to higher levels of insulin from the mother, making the environment for the fetus even more disruptive," says Nadal. "This is a very delicate period."
Previous studies have suggested that the environmental chemicals in the womb can preprogram weight gain later in life. BPA, for example, may tell a growing fetus to develop more fat cells.
Nadal adds that BPA is just one of a larger cocktail of at least 20 endocrine disruptors commonly used in everyday items, including phthalates, nicotine, dioxin, arsenic and tributyltin. Further, obesity and diabetes aren't the only risks posed by the chemicals. Studies also hint at links with cancer, infertility, heart disease and cognitive problems.

See here you go. I bet you were waiting for the hook. BPA is just one of 20 disruptors that plague mankind. Therefore Mr. Nadal seems to be setting himself up for a lifetime of grants to study such things. Check the want ads, the Miguel Hernandez University should be hiring soon.

Overall, half of the developed world is now overweight and one in six is obese -- about double the numbers of 30 years ago. Huh??? Again see my article on BMI if you believe this. Approximately 250 million people suffer from diabetes worldwide.
Sure, our lifestyle has changed over the decades in parallel with the increased use of BPA. Yet scientists have noticed the same fattening trend in newborns, lab rodents, pets and wildlife that live in close proximity to humans. Have babies or mice really changed how much they eat or exercise? Experts highlight this as further evidence that more than just caloric intake is driving the current epidemics of obesity and Type 2 diabetes.

Or maybe this is because we have more food and more sedentary lifestyles. As a non doctor but avid tennis player, let me suggest that a mom who overeats during pregnancy passes more calories to her child than one who doesn't. What about obesity and genetics?  Not all kids are born obese. In fact look around your local school and note that very few kids are obese. You get about the same ratio as when I was a kid. A couple of skinny kids, a couple heavy ones and everyone else in between.

"The scary thing is, this is occurring in children. Thirty years ago, we called Type 2 diabetes 'adult-onset,'" vom Saal says. That's not the case anymore.

Again, this is just my opinion and no I have not spent years studying BPA's. And maybe it was just the way the article was written but this is not a convincing argument. If you are going to say there is a link, then prove the link. 

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Friday, February 17, 2012

Day 2: Meditation challenge 10 minutes

So the first day went so well, I decided to up my time to ten minutes. Now if there are any guru-types out there, please feel free to point out any mistakes I am making with this. Ten minutes is a lot harder than five. One difference is that I meditated about 8 pm about a workout and a shower. The thinking behind being that I should be relaxed at this point. I am not sure how the time of day plays into all this but just as I analyze workouts, we will test this out and see what effect it has.

Counting down from 100. Obviously I had more time to play with. The first attempt I ended up in the forties then the wheels came off. For those of you who didn't read the first chapter of this, I am trying to train my mind to count down from 100 to 0. A number for each breath, no hesitation or screw-ups or you have to start over. This is the idea.

After the first attempt, everything fell apart. I couldn't get past 90 the next couple of times. Then near the end I forgot to start counting again. i am telling you, it is harder than it appears!

One interesting thing of note: When I started, images would pop into my mind but they would be outside the numbers, kind of on the fringes. This time the images were designs and characters but they would appear wrapped around and poking out from the numbers. This is the other thing that happened. I started seeing the numbers clearer. Nice white, stylized numbers.

Again, I have no idea what this means, i am just reporting it. The plan is to stay with ten minutes for a while until it gets a little easier to control my wandering mind.

Afterwards I did feel a little calmer and refreshed even though the session ended in total chaos.

You guys should try this. Do it and let me know what you are experiencing.





Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Thursday, February 16, 2012

Day 1: Meditation challenge

Day 1 went smooth enough. 5 minutes of meditation. My plan here is to ease into this. Five minutes did not seem long enough to really settle in so I am going for ten minutes today. I did seem to emerge from this a little better focused and maybe a little energized. We will see what happens today.

My method is pretty simple. I read this on the web years ago and it has always stuck with me. You sit in a comfortable position and try to count from 100 to zero. This is much harder than it sounds. In fact, you should try it. The idea is to anchor and focus your attention on one thing. The analogy that meditators use has to do  with elephants. When Indians use elephants in a parade, they always have them hold something in their trunk. This prevents them from stealing food as they walk down the parade route.

So the countdown is my way of focusing. When I did this consistently, I actually did get to zero a few times. The basic rule is simply this: if you mess up and forget where you are in the countdown you have to start over.
if you do get to zero, you just hang out there for a while.

 Remember, I am just a knucklehead trainer not a guru. I am open to comments and recommendations



Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Wednesday, February 15, 2012

New Videos on my website

Do you know what the hardest part of personal training is? Nope, not getting up at 4:30. Nope, not working until 7 pm. Finding time to workout? Nope. Give up?

Making videos. Man this stinks. I have been reading that it would be wise to have videos up on my website, M Factor Fitness. It does make sense. Having video helps the potential client get a feel for my personality and how I train. An easy way for someone to get to know me.

Theoretically until you have to actually shoot the video. Then it gets ugly because I am not a natural actor. In fact, there really are two things I don't like doing.
1. Being in front of a camera for pictures.
2. Being in front of a camera for videos.

So I could mess with the videos for the rest of my time here on earth and I would never be happy with them. I decided that I might as well throw something up there just to have it. Is it good? I hope so. The idea is pretty simple. I just want to spend a few minutes on each page of the website to introduce the page and give you some information about my training.

If possible, I would like some feedback on what you think. Because, let's be honest, I am going to probably
need to redo it. I am hoping that the more I do this, the more comfortable I become. Kind of like when you see actors in their first movie and now.

If anyone else has some funny stories, let me know because I am filled with trepidation with these videos. Now be nice. No need to make fun of me, let's keep this constructive.




Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Healthy Breakfast ideas

This is an article from Shar Ray of Dahn Yoga. I love it when other fitness professionals ask to guest blog. Blogs ought to be an exchange of ideas and viewpoints, especially fitness sites. There are so many ways to go about getting in shape, I like hearing other opinions. So feel free to submit articles but make sure they are good. Please make sure they are good and not just blatant advertising. Submit a crappy thinly veiled infomercial and I will make a sour face and hit the delete button. Put some thought and creativity into it and see it posted on the mighty M Factor Fitness blog site.

I have always been interested in Yoga and meditation. My post-workout stretching routine is basically 5 minutes of yoga.it is nice to see that they feel the same way I do about breakfast. 
1. Eat breakfast.
2. Eat a balance of proteins, carbs and fats.
3. Feel good.


So for any of you that think it is ok to skip breakfast, it isn't. Don't do it.


Thanks to Shar for the article.








An energizing breakfast can prepare the body for the day's activities 

Skipping breakfast is something many people do because they are too busy to squeeze proper nutrition in during the morning hours. However, it's worth waking up a few minutes earlier in order to get a balanced meal in, as breakfast is known to promote healthy weight and give you the energy you need to have a productive day.
But there's no need to heat up the waffle iron or make omelets for the whole family. There are plenty of quick, easy, nutritious ways to ensure that you get the most important meal of the day.
One thing you should keep in mind is that a balanced meal consists of equal parts protein, carbohydrates and fat. Those last two components may send off triggers in your head, as they're often villainized as being the causes of excess body fat. However, your body needs fats and carbs in order to function, just be sure to choose healthy sources of these nutrients.
For example, whole grains are packed with fiber and vitamins, making them a great source of carbohydrates. The same goes for fruit, which some don't often think of as containing carbohydrates – but they do! Vegetables like potatoes, yams and steamed broccoli are also healthy sources of energy.
As for fats, think about nuts, eggs, olive oil and fish, all of which have been shown to be good for the heart, not to mention loaded with vitamins and other nutrients.
Considering this simple rule of nutritional balance, it should be easy to come up with quick breakfast solutions. Below is a list of meals that can be eaten at home, on-the-go or at the office.
• One slice of whole wheat toast with nut butter; one apple
• One hard-boiled egg; one small orange; whole wheat English muffin
• A cup of equal parts nuts and dried fruit; one glass of milk
• One cup of yogurt; one slice of whole wheat toast with peanut butter
• An egg cooked in olive oil on one slice of whole wheat toast
• Slice of smoked salmon on a bagel with reduced fat cream cheese
• Scrambled eggs with one cup of steamed broccoli
You and your family may even have fun coming up with new and exciting breakfast ideas!
DahnYoga is one of the largest yoga and tai chi companies in the world with its own unique style and brand of yoga.  DahnYoga is rooted in the rich history of an ancient Asian mind-body practice, Sun Do, and in the wisdom of the Chun Bu Kyung.




Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |