Tag Archives: CISSN

Omega 3 Fats and Traumatic Brain Injury

By Jennifer Broder RD LD/N CISSN CSSD and Anastasia Kyriakopoulos.

Omega 3 fats have been getting much attention over the years for the lengthy list of proven and theorized benefits. Most attention is derived from the benefit and protective effects of cardiovascular, cognitive function, and ocular health (1) (2). In athletic performance, it has been recently shown to decrease muscle fatigue and soreness (3) (4). There is another possible role of omega 3 fatty acids that has been on the minds of National Football League: The possible use of Omega 3 Fatty acids in concussion management and rehabilitation protocol.

Concussion management has also evolved rapidly over the past 10 years primarily based in the neuroscience research. Researchers are noting a significant correlation between Omega 3’s DHA and the treatment for TBI (traumatic brain injury) and concussions. Docosahexaenoic acid (DHA) makes up 97% of the human brains fatty acid content (5). In fact the brain will hang on to its DHA while other organs are depleted possibly as a survival mechanism. This is worth noting as we explore the theories proposed for EPA and DHA’s role in treatment of traumatic brain injuries, hence concussions.

We know there are a cascade of events that take place upon impact and continuing afterwards. If not dealt with, reported or even recognized (very common as one does not always lose consciousness with a concussion) this can compromise the brains integrity greatly. In an event of a concussion axonal injury can occur. The axons in the brain provide a bridge for signals to be received from cell to cell. When injured a cascade of events such as increase in free radicals, damage to cell membranes and synapses, increased levels of glutamate and intracellular calcium occurs leading to further degradation of the brains function. DHA is the precursor to Neuroprotectin D1 (NPD1) which maintains homeostasis and suppresses oxidative stress after injury (5). It is theorized that DHA can play a role in stopping or reducing this cascade of events by decreasing axonal injury, acting as an antioxidant and aiding in cell energy and repair. In fact, NPD1 may aid in altering gene expression from pro-inflammatory to anti-inflammatory. One may then consider the nutritional epigenetic impact that daily EPA DHA consumption and supplementation can have on gene expression therefore promoting an anti inflammatory protective response following a concussion or TBI.

One important study done on 40 adult male rats who received 30 days of supplementation of DHA in the form of algae immediately post brain injury had a significant reduction in axonal injury (5). Another study done with the same injury model with fish oil rich in both EPA and DHA revealed a similar outcome as there was also a reduction in the number of injured axons (5). Lastly, a study was done to test the effects of DHA supplementation prior to injury. The rats were supplemented with DHA 30 days prior to injury, resulting in higher levels of DHA in the brain as well as a reduction in axonal injury (5). We can also conclude from the cardiovascular, cognitive, and ocular health research that there is a great likely hood of EPA & DHA supplementation can promotes an anti inflammatory effect, optimize antioxidant activity and aid in cell homeostasis(6)(7). This then may be the nutritional tool that can be applied in concussion management.

So the question is why are we not enforcing every contact sport to have EPA DHA supplements and consume vast quantities of fish on the sidelines with their Gatorade? Well, the research is promising but there are still more questions and concrete guidelines to be established. We know EPA and DHA play these roles in treatment and prevention in concussions and TBI but the exact mechanisms, genetic differences, and individual threshold of injury are still not completely understood. Furthermore, there is still no consensus on the optimal dosages and even food intake recommendation across the health and supplement industry.

So, we as healthcare practitioners are faced with the question. Food or Supplementation to achieve possible prevention or treatment of concussions and TBI? Hmmmmm…..what to do? Our thoughts are food AND supplementation for prevention and treatment. “The FDA has ruled that intakes of up to 3 g/d of marine omega-3 fatty acids are GRAS (Generally Recognized As Safe) for inclusion in the diet” (10). Increasing consumption of healthy fatty fishes should be our recommendations at least 3-4x week. Realistically, most people do not consume these sources on a daily basis; supplementation of EPA and DHA daily can be our patient’s back up plan. We do believe consistency of supplementation is key to reaching adequate levels of EPA and DHA in the body while consuming foods rich in Omega 3 fatty acids.

For supplementation practices, one must consider the type of fish oil, the molecular form, and the manufacturing practices and standards to provide athletes safe, effective, and quality products. We have found in practice that Omega 3 supplements are best in concentrated dosages for increased compliance, the triglyceride (TG) form is far superior to the synthetic ethyl ester (EE) form because of the increased absorption and assimilation, and lastly all companies are not alike and thorough research of companies testing and protocols should be evaluated closely.

For optimal food recommendations, always remember Essential Fatty acids are “Yes!” essential because we humans have the inability to synthesize them in the body. Therefore; we must obtain them in our diet from animal and plant species that can synthesize such fats (8). It is important to note the plant sources rich in ALA are only at a ~15% conversion rate to the much needed family of eicosanoids; EPA & DHA which are the anti-inflammatory, anti-thrombotic, anti-arrhythmic, and vasodilators(8)(9).

The current ratio of the typical Western diet is 20:1 containing more of the Omega 6s that are pro-inflammatory and less of the beneficial omega 3 fatty acids of EPA and DHA(8). The healthy ratio of EPA and DHA recommended by the Institute of Medicine is 7:1 (8). To optimize our American diets we must increase food rich in omega 3 fatty acids and off set this poor ratio. Fatty fish like wild caught salmon, herring, and sardines are excellent source of omega 3 fatty acids. Below are some of the richer sources of EPA and DHA (9). Note the quantity needed to reach therapeutic dosages by food alone.

Fish	Grams of EPA and DHA per 3oz serving edible portion	Amount Required in Ounces to Provide ~1 gram of EPA/DHA per day
Catfish, wild	0.2 g	15 oz
Cod, Atlantic	0.24 g	12.5 oz
Tuna, light in water	0.26 g	12 oz
Flounder/Sole	0.42g	7oz
Tuna, white in water	0.73 g	4 oz
Mackerel	0.34-1.57 g	2-8.5 oz
Salmon, Atlantic, wild	0.9-1.56 g	2-3.5 oz
Sardines	0.98-1.70 g	2-3 oz
Herring, Pacific	1.81 g	1.5 oz

Omega 3 Fatty Acids Supplementation	EPA and DHA per capsule or Liquid dosage	Amount Needed in Capsules or in Ounces to Provide ~3 gram of EPA/DHA per day
Nordic Naturals- ProOmega D Xtra	3g per 1 tsp	1 tsp
Original Nutritionals –Functional O3	1.375g per 1 tsp	3 tsp
Nordic Naturals- Ultimate Omega	0.60 per soft gel capsule	5 capsules
Orthomolecular-OrthoMega	0.72g per soft gel capsule	5 capsules

TAKE HOME MESSAGE

Therapeutic Amounts in the ranges of 2000mg and above daily are possibly beneficial for prevention to off set the ratio of Omega 6:3 in our “SAD” American diet and to possibly treat our sports and recreation related concussions in our children and adults. The research so far has shown us the possibility that one day Omega 3 fatty Acids; specifically EPA & DHA could be incorporated into concussion protocol. We do believe that the consistent consumption of these ESSENTIAL Omega 3 Fatty Acids throughout the lifecycle could be the most important in the possible prevention and management of concussions & TBI. More studies are needed to unfold the true potential of these crucial fatty acids and appropriate individual dosages. We definitely suggest athletes to consume more omega 3 rich foods BUT optimal dosing via supplementation is needed to meet the therapeutic demands of prevention and treatment. In conclusion, the maintenance of a balanced diet rich in Omega 3s and/or supplementation is ESSENTIAL for OPTIMAL HEALTH and WELLNESS!

ABOUT THE AUTHORS

Jennifer Broder RD LD/N CISSN CSSD is the Medical Nutrition Director of www.themedicalnutritioncenter.com . The Medical Nutrition Center is the 1^st science based functional nutrition practice focused on health & lifestyle changes to prevent, treat, or reduce your health risks for a lifetime. Jennifer has been well known as www.askthenutritionist.com for the past 16+ years. She specializes in evidenced-based research and promotion of nutritional science focused on disease prevention and management, eating disorders, bariatric surgery, weight management, wellness, & sports nutrition.

Anastasia Kyriakopoulos is a University of Florida graduate with a Bachelor’s degree in Food Science and Human Nutrition. She is currently completing her Dietetic Internship Program through Sodexo at The Medical Nutrition Center in Tampa, FL. Her areas of interest are weight management and sports nutrition.

References

Wu A, Ying Z, Gomez-Pinilla F., “Docosahexanoic Acid Dietary Supplementation Enhances the Effects of Exercise on Synaptic Plasticity and Congnition.” Neuroscience 2008; 155(3):751-9.
Chytrova G, Ying Z, Gomez-Pinilla F., “Exercise Contributes to the Effects of DHA Dietary Supplementation by Acting on Membrane-Related Synaptic Systems.” Brain Research 2009.
Jouris K, McDaniel J, Weiss E., “The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to Eccentric Strength Exercise.” Journal of Sports Science and Medicine. 2011; 10: 432-438.
SpectraCell Laboratories “Nutritional Considerations of Sports Medicine”. 2011. www.spectracell.com
Bailes J, Mills J., “Docosahexanoic Acid Reduces Traumatic Axonal Injury in a Rodent Head Injury Model.” Journal of Nuerotrauma. 2010; 27:1617-1626.
Guilliams T., “The Use of Fish Oil Supplements in Clinical Practice: A Review”. Journal of the American Nutraceutical Association. 2005; 8(1).
Gomez-Pinilla F, Ying Z., “Differential Effects of Exercise and Dietary Docosahexaenoic Acid on Molecular Systems Associated with Control of Allostasis in the Hypothalamus and Hippocampus.” Neuroscience 2010; 168(1): 130-7.
Antonio J, Kalman D, Stout J, Greenwood M, Willoughby D, Haff G., Essentials of Sports Nutrition and Supplements. 2008;268-270.
Kris-Etherton P, William H, Appel L., “Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease.” Journal of The American Heart Association. 2002; 106:2747-2757.

6 HIIT Cardio Workouts

By Chris Martinez CISSN and Eric Martinez CISSN.

These days cardio machines are everyone’s choice of conditioning. Why? Probably because you hardly break a sweat, feel no pain, and you’re able to read the latest Gossip Magazine or text message while you’re at it. Yet as much as we do advocate using cardio machines, the correct way that is, there are other effective conditioning workouts out there. We wanted to present to you 5 HIIT cardio workouts that will be fun, exhausting, true test of mental toughness, get you off the cardio machines, and most importantly beneficial to your health and body compositional changes.

Before we pop the bottles of champagne, we want to educate you on some of the energy systems that are going to be used during these workouts. There are three energy systems that you will use.

The first being the high energy phosphate system which provides energy for muscles in the initial 1 to 15 seconds of high intensity activity (1). ATP (quick burst of energy) will be activated during this system, which is great because that’s what causes the body to make metabolic changes.

The second being the Anaerobic Glycolytic System (aka the Lactic Acid energy system) which the body relies primarily on anaerobic metabolism for the energy required to perform intensive exercise of greater than 12-15 seconds and less than 3 minutes duration (2). This system will be another way to overload your muscles, as you will be firing those muscle fibers so fast, you are going to recruit the fast twitch fibers and evidently you’re going to cause muscle damage (a good thing).

The third system being the Aerobic Oxidative System (aka the Oxygen system) which consists primarily of exercises that are performed at an intensity lower than that of the anaerobic threshold (3). Meaning that you will not get any lactic acid (burning sensation) production when you’re in this system and it will be mainly a brisk to fast pace walk or light jogs to keep your heart rate elevated.

So as you can see with all three of the energy systems above, they will all be used in these 5 workouts. Alright, enough with all this science mumbo jumbo, let’s HIIT it!

Car pushes

Yes! You heard us…Car pushes! If you have never tried car pushes then you are missing out on one of the best HIIT cardio workouts around. This is one of the best ways to improve cardio conditioning, leg drive and power, some upper body pressing power and build a great physique. We’ve found that our squats and leg pressing power have improved since doing these because of the overload the car puts on your legs and you have to use a tremendous amount of lower body strength, as well as upper body strength to move the car. Car pushing is very underrated for strength training and power in our opinion. The cool thing about car pushing is that there are literally hundreds of yards of empty space around somewhere near you, so all you have to do is put it in neutral, drop your head down, arms straight, get low and push with all you’ve got for 10-30 seconds. Now depending on if you’re a newbie or advanced trainee, choose the car you push wisely. If you weigh 100 pounds you probably don’t want to push a Hummer. If you’re 200 plus, you probably don’t want to push a slug bug. You get the point!

The protocol- 10 minute brisk walk or slow paced jog for warm up, 4 intervals of 10-30 second all out pushes and 3-4 minute brisk walk in between intervals, then 10 minute brisk walk to cool down.

Sled Drags

We’re sure some of you are saying what the hell are sled drags? Sled drags are very effective for the athlete, power lifter, or down-right bad ass that wants to get in tip top shape. Dragging a weighted sled by using a harness tied to your waist allows you to activate the core to work harder as well as your glutes and hams. The harness also forces you to keep a straight, stiff spine throughout the exercise, regardless of how tired you get. Rounding the back at anytime will immediately look and feel very awkward, giving instant feedback to straighten out or stop and rest. The great thing about sled dragging is it can have a carryover effect to many things, such as: Football, athletes learning how to explode when moving. Powerlifting, sled dragging strengthens your posterior chain and that can help with deadlifting. Track and field, overloading your waist and sprinting with weights can lead to more explosive movements when you train without them. If you aren’t sled dragging, then you are missing out on superior strength gains and conditioning. If you decide to sled drag, a good rule of thumb is “you’ve got too much weight when you’re walking like you’re drunk.”-Louie Simmons

The Protocol- 10 minute brisk walk or slow paced jog for warm up, 5 intervals of 10-30 seconds all out sled dragging and 2-3 minute brisk walk in between intervals, then 10 minutes brisk walk to cool down.

Heavy Rope Training-

Heavy rope training was originally developed for specific combat sports such as football and Mixed Martial Arts; it is now becoming very popular for conditioning work and HIIT cardio. If you’re looking for a new twist to your fitness routine or if you’re one of those that complain about other HIIT cardio workouts being too demanding on your legs the day after a leg session, then this is what you’re looking for. Along with increasing your strength, power, and endurance, the constant motion of rope battling will give you a hell of a workout. Some common movements include waves, slams, throws, spirals, and whips. All involve swinging your arms up and down (or side to side) for timed intervals. With each of these exercises, you want to create a solid base by planting your feet in a shoulder width stance and stabilizing your core, think of an athletic stance. You’ll quickly discover that these exercises engage not just your arms and shoulders, but your whole body.

The Protocol- 5 minute moderate jump rope for warm up, 3-5 sets of 10-30 second intervals (waves, slams, throws, spirals, whips) and 45-60 seconds of rest in between intervals, then 5 minutes of moderate jump rope to cool down.

Kettlebell Swings

Believe it or not but kettlebells are starting to be increasingly popular. Specifically kettlebell swings have become a great HIIT cardio workout to activate your glutes and hamstrings. A study in the Journal of Strength and Conditioning found as the movement progressed from the bottom of the swing to the top of the swing, back muscle activation peaked first at around 50% of MVC (maximal voluntary contraction), followed by abdominal/oblique activation at around 20-30% of MVC, followed by gluteal muscle activation at around 75% of MVC (4). As you can see kettlebell swings stimulate your glutes, strengthen your back muscles, engage your core muscles and help strengthen the hip and knees. Muscle activation ramps up during a half-second interval in the concentric phase (top of the swing) and then transitions to almost complete relaxation during much of the eccentric phase (coming down with the swing) (5). So every time you are swinging that kettlebell you are firing muscle fibers and this could lead to overall muscle growth. If you’ve never tried kettlebells for HIIT then your booty and hamies are in for a long day! Make sure to be wise when you choose the weight, you aren’t going for a 1 rep max, pick a comfortable weight that you can swing and use good form to really activate all the muscles.

The Protocol- 5 minute moderate jump rope for warm up or 10 minute brisk walk/jog, 5 sets of 10-30 second intervals (all out swings) and 45-60 seconds of rest in between intervals, then 5 minutes of moderate jump rope or 10 minute brisk walk/jog to cool down.

Sprints

Last but not least how can we leave out good old sprints that have been tried and true for the longest time. Just look at sprinters legs compared to a long distance runners legs. Obviously the sprinter has more muscle mass on their legs because they’re activating fast twitch muscle fibers and creating muscle damage which leads to muscle growth. If you don’t believe us, go do sprints and you’ll see how sore you are the next day, it’ll feel almost the same as if you did an intense leg workout and that’s because you activated and broke down those muscle fibers. A recent study by Metcalfe et al. shows if you perform what Metcalfe and colleagues call the “minimal amount of exercise for improving metabolic health” a 3x per week 10min exercise regimen with no more than two (yes, I said it only 2 times!) all-out sprints, everything you’ve got, you will make changes to your metabolic rate (6). This 6 week exercise program was compared to the results of a 10 month intervention program in subjects who exercised 3x a week for 40min (steady state). Metcalfe’s study goes to show that it’s a more efficient way to burn fat by doing 3x per week for 10 min with only 2 all out sprint intervals because the steady state endurance study was not only four times more time-consuming, but it also failed to improve the glucose tolerance test and produced no improvements in insulin sensitivity.

The Protocol- 10 minute brisk walk, 5 sets of 10-30 second intervals (all out, everything you’ve got) and 1-4 minutes of rest in between intervals, then 10 minute brisk walk to cool down.

Bonus Workout

Here’s a HIIT workout you can do after your boss was on your ass all day or if you have one of those days when you feel a big weight on your shoulders…Hit the heavy bag! Hitting a punching bag is a great upper body workout and tailors well for those that have lower body injuries or limitations. One recommendation we will make is to not do a heavy upper body workout following this workout or the day after. Make sure to have an off day or lower body day. Your shoulders and arms will feel like you got in a bar fight with Mike Tyson after this workout.

The Protocol- 10 jump rope for warm up, 5 rounds of 10-30 second all out, everything you’ve got, beating the crap out of that bag and 2-4 minutes of jump roping in between rounds, then 10 minute brisk walk to cool down.

Wrapping it up

Now don’t get all bent out of shape after this, but you must understand the pros and cons of doing HIIT cardio workouts. They should be used as a tool and not be overused. We wouldn’t recommend more than 3-4 HIIT cardio workouts a week and we would definitely not do them after a high intensity leg workout day. Also, you’re probably wondering why we keep saying 10-30 seconds of intervals and that’s because everyone’s AT (anaerobic threshold) is different. You have to build your tolerance and get conditioned for these types of workouts and the more you do it and push yourselves, the more your AT will improve. With that in mind, we are all different and respond differently to certain things. So experiment yourself and see what you like best and what works best for you. If you want to go by time or yards do whatever feels best for you. Start with 10 second intervals and see if you can eventually get to 30 seconds. Just don’t overdo it or take that risk of injuring yourself. Now that you have these 5 workouts in your gym bag of tricks… go HIIT it!

ABOUT THE AUTHORS

Eric and Chris Martinez are identical twin brothers that are known as the Dynamic Duo. They are CISSN certified for nutrition consulting and AFFA certified for personal training, fitness and nutrition writers for SimplyShredded.com, BroScience.com, MachineMuscle.com & DirectlyFitness.com, fitness models, and founders of Dynamic Duo Training- an up and coming world class website that provides customized training protocols, customized nutrition plans, motivational coaching, educational programs, and a carved path to live a dynamic lifestyle

References:

(1) Hultman E, Bergstrom J, Anderson NM. Breakdown and resynthesis of phosphorylcreatine and adenosine triphosphate in connection with muscular work in man. Scand J Clin lab Invest. 1967.

(2) Wilmore JH, Costill DL (eds). Physiology of sport and exercise 3^rd edition. : Human Kinetics

(3) Wells GD, Selvadurai H, Tein I. Bioenergetic provision of energy for muscular activity. Paediatric Respitory reviews. 2009.

(4) McGill, SM. Marshall, LW. Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads. J strength Cond Res. 2012. Jan 26

(5) Contreras, Brett

(6) Metcalfe et al. Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training. European J applied Physio. 2011.

Idiots in the Mist – The Lowdown on Creatine

by Jose Antonio PhD. For those of you who know me, you’re well aware that I’m pretty lazy when it comes to bs’ing you. It takes too much work and frankly, it’s just a waste of time. If you want a straight answer, I’ll give it. If you want a sugar-coated answer that’ll make you feel better, go ask your Mommy. So what’s with the sardonic prelude?

First a little edification. I teach at Nova Southeastern University in Davie FL. I try like a madman to instill lessons in critical thinking. Any monkey can memorize and regurgitate information. But true learning occurs when you can think critically and independently. Sometimes the mark of a good thinker is when you realize the more you learn, the more questions you have. Often, those who are uneducated don’t know enough to know what they don’t know. Hence, they succumb to ‘bro-science.’

I implore students to think for themselves, look up the data, and not just believe what your buddy at the gym says. When I read just plain stupid sh#* like “creatine supplementation is bad for your kidneys,” it would be like a rocket scientist at NASA reading “the Earth really is flat.” Ask yourself, “is there data to support the statement?” Certainly, if you are looking for 100% agreement on anything scientific, then you my friend are in the wrong field. The only guarantees are death and taxes. So how does one come to a reasonable and smart conclusion about sports nutrition?

As they say on one of my favorite TV Shows “CSI,” ‘just follow the data; the data will tell you the answer.’ So in essence you’re a sleuth looking at the evidence, the clues, and the data. With regards to creatine, the data are so voluminous, so robust, so convincing that it would be idiotic to believe otherwise. Unless of course you’re so skeptical that you think apples might rise tomorrow.

So here’s the lowdown on creatine.

To wit: I gave my two-cents worth of supplement advice vis a vis “The Creatine Report” by Nick Tumminello and Lou Schuler. It is a nice, informative, and consumer-friendly piece on the most widely researched sports supplement in the history of mankind. For a copy of the report, go to http://www.freecreatinereport.com/. Nick and Lou did an excellent job outlining the facts and dispelling the myths associated with creatine. One would think that with the HUNDREDS of randomized clinical trials on creatine the myths promulgated by the educated and uneducated would cease. But alas, I am mistaken.

Apparently, one must never underestimate the stupidity of the general public (or the learned medical professional). Nick was kind enough to share with me some of the questions/comments that he received regarding creatine. To say some were just god-awful idiotic would be an insult to idiots. Moreover, the gross ignorance demonstrated by so-called experts (i.e. the Mayo Clinic) is just plain embarrassing. Below are some of the questions he received. For me to answer each of them in detail would be like asking a physicist to explain why apples fall from a tree rather than rise. Yep, we still have flat-earthers out there. My response is easy to see. It’s after my initials.

Questions from readers who slept through Biology 101.

– Is there any quality research showing Creatine doesn’t work? If so, should these results affect our decision to take creatine?

JA: Of course there is good research out there that shows creatine does not have an ergogenic effect. If you’re looking for 100% agreement in science, then you’re a fool. Imagine giving aspirin to 100 individuals with a headache. Ninety of them respond favorably and 10 do not. And let’s say that’s the general pattern throughout the scientific literature. So does that mean aspirin works (for treating headaches)? Or not? Scientific conclusions are based on the PREPONDERANCE of the evidence. And it is clear that the preponderance of the evidence points to a robust ergogenic response from creatine supplementation. Sure, it doesn’t work for everyone. But then again what does? For a scientific summary of creatine, please read the ISSN’s Position paper on creatine.[1] http://www.jissn.com/content/4/1/6

– Some people say creatine made them bloated. Is there any scientific evidence behind these claims? What do you say to people when they make (or repeat) this type of claim?

JA: The problem with the word ‘bloated’ is that it has no scientific meaning. How do you measure bloatedness? If someone says they are bloated, how can you even argue against it? If someone says they weigh more, that’s easy to measure. If you ‘feel’ bloated (whatever that means to you) and that feeling bothers you, then by all means quit taking creatine.

– There are also claims from people that creatine made them poop more often. Any scientific validation to this claim? What do you say to folks who make (or repeat) this kind of claim?

JA: What? You gotta be kidding me. Inasmuch as there hasn’t been a single study measuring ‘poop frequency’ and creatine use, it’s impossible to give a remotely scientific answer. However, if you like pooping more, then by all means keep taking it (if that’s what creatine does to you). If you don’t like it, then for chrissakes quit taking it.

Here are quotes verbatim from the Mayo Clinic: http://www.mayoclinic.com/health/creatine/NS_patient-creatine/METHOD=print; Sigh…

Mayo Clinic: Creatine has been associated with asthmatic symptoms. People should avoid creatine if they have known allergies to this supplement. Signs of allergy may include rash, itching, or shortness of breath.

JA: There is animal data which suggests this.[2, 3] However, with the hundreds of clinical trials in humans, there’s no evidence that creatine causes an allergic reaction in us bipeds. Hence, if you have a pet rodent, by all means don’t give it creatine.

Mayo Clinic: There is limited systematic study of the safety, pharmacology, or toxicology of creatine. Individuals using creatine, including athletes, should be monitored by a healthcare professional. Users are advised to inform their physicians or other qualified healthcare professionals.

JA: This is a bit of a straw man argument. First of all, the data is ALWAYS LIMITED (i.e. ‘limited systematic study…’). But my question is this. How much data is sufficient to satisfy the naysayers? If you do a NIH database search of ‘Creatine and Exercise,’ it turns up 597 peer-reviewed scientific publications. If you search ‘Creatine and Health,’ it turns up 107 publications. According to the hundreds of RCTs (randomized clinical trials), there is no evidence of harmful side effects vis a vis creatine supplementation. And please, do not cite anecdotes or case studies as evidence to the contrary. Physicians love using case studies. But with hundreds of RCTs, it would be perverse to ignore the plethora of evidence supporting the safety and efficacy of creatine supplementation. Again, read these papers for a good review of the literature.[1, 4] http://www.ncbi.nlm.nih.gov/pubmed/21424716 and http://www.jissn.com/content/4/1/6 .

Mayo Clinic: Some individuals may experience gastrointestinal symptoms, including loss of appetite, stomach discomfort, diarrhea, or nausea.

JA: Really? And the double-blind, placebo-controlled trials that show this are published where exactly? Now it is entirely possible that there are those who have idiosyncratic responses to creatine ingestion. Is it within the realm of possibilities that some may experience GI distress? Of course. But then again, folks get that eating nachos and cheese, hot dogs, or white bread too.

Mayo Clinic: Creatine may cause muscle cramps or muscle breakdown, leading to muscle tears or discomfort.

JA: This is one is just sheer fabrication. Wouldn’t the hundreds of peer-reviewed studies that examined the effects of creatine supplementation on exercise performance have already shown this? According to a study published in the British Journal of Sports Medicine, “Recent reports now suggest that creatine may enhance performance in hot and/or humid conditions by maintaining haematocrit, aiding thermoregulation and reducing exercising heart rate and sweat rate. Creatine may also positively influence plasma volume during the onset of dehydration. Considering these new published findings, little evidence exists that creatine supplementation in the heat presents additional risk, and this should be taken into consideration as position statements and other related documents are published.”[5] Another study found that “the incidence of cramping or injury in Division IA football players was significantly lower or proportional for creatine users compared with nonusers.”[6] For the Mayo Clinic to post this on their website is at best irresponsible and at worst, just plain moronic.

Mayo Clinic: Strains and sprains have been reported due to enthusiastic increases in workout regimens once starting creatine. Weight gain and increased body mass may occur. Heat intolerance, fever, dehydration, reduced blood volume, or electrolyte imbalances (and resulting seizures) may occur.

JA: What? Really? Did the author of this Mayo Clinic piece fall asleep during ‘Science 101?’ Again as stated in the previous answer: “Recent reports now suggest that creatine may enhance performance in hot and/or humid conditions by maintaining haematocrit, aiding thermoregulation and reducing exercising heart rate and sweat rate. Creatine may also positively influence plasma volume during the onset of dehydration. Considering these new published findings, little evidence exists that creatine supplementation in the heat presents additional risk, and this should be taken into consideration as position statements and other related documents are published.”[5] Another study found that “the incidence of cramping or injury in Division IA football players was significantly lower or proportional for creatine users compared with nonusers.”[6] I feel like a broken record at times (yes, that dates me huh?).

Here’s another excerpt from a study: “The incidence of cramping (37/96, 39%), heat/dehydration (8/28, 36%), muscle tightness (18/42, 43%), muscle pulls/strains (25/51, 49%), non-contact joint injuries (44/132, 33%), contact injuries (39/104, 44%), illness (12/27, 44%), number of missed practices due to injury (19/41, 46%), players lost for the season (3/8, 38%), and total injuries/missed practices (205/529, 39%) were generally lower or proportional to the creatine use rate among players. Creatine supplementation does not appear to increase the incidence of injury or cramping in Division IA college football players.”[7] Hey Mayo Clinic, did you bother to read any of this?

Mayo Clinic: Long-term administration of large quantities of creatine is reported to increase the production of formaldehyde, which may potentially cause serious unwanted side effects.

JA: One study from Medicine and Science in Sports and Exercise states: Low-dose creatine combined with protein supplementation increases lean tissue mass and… reduces muscle protein degradation and bone resorption without increasing formaldehyde production.[8] A publication in the journal ‘Amino Acids’ states: “Even if there is a slight increase (within the normal range) of urinary methylamine and formaldehyde excretion after a heavy load of creatine (20 g/day) this is without effect on kidney function. The search for the excretion of heterocyclic amines remains a future task to definitively exclude the unproved allegation made by some national agencies. We advise that high-dose (>3-5 g/day) creatine supplementation should not be used by individuals with pre-existing renal disease or those with a potential risk for renal dysfunction (diabetes, hypertension, reduced glomerular filtration rate). A pre-supplementation investigation of kidney function might be considered for reasons of safety, but in normal healthy subjects appears unnecessary.” Thus, if you are a normal healthy exercising individual (and that pretty much describes the demo of those who consume creatine), then you are perfectly okay taking it.

Mayo Clinic: Creatine may increase the risk of compartment syndrome of the lower leg, a condition characterized by pain in the lower leg associated with inflammation and ischemia (diminished blood flow), which is a potential surgical emergency.

JA: “A 7-day loading dose of CrM increased anterior compartment pressures after dehydration and immediately after the heat tolerance tests, but the changes did not induce symptoms and the pressure changes were transient.”[9] Is it possible that in rare instances, creatine supplementation might increase the risk of compartment syndrome? Well, in the realm of possibilities, anything is possible. And you might get struck by lightning and bitten by a shark too.

Mayo Clinic: Reports of other side effects include thirst, mild headache, anxiety, irritability, aggression, nervousness, sleepiness, depression, abnormal heart rhythm, fainting or dizziness, blood clots in the legs (called deep vein thrombosis), seizure, or swollen limbs.

JA: Depression? With the millions of creatine users in North America alone, one would think you’d have the offices of clinical psychologists lined up with depressed patients. Again, this is entirely taken out of context. Here is an excerpt from the report in which this ‘depression’ is based: “Eight unipolar and two bipolar patients with treatment-resistant depression were treated for four weeks with 3-5 g/day of creatine monohydrate in an open add-on design. Outcome measures were the Hamilton Depression Rating Scale, Hamilton Anxiety Scale, and Clinical Global Impression scores, recorded at baseline and at weeks 1, 2, 3 and 4. One patient improved considerably after one week and withdrew. Both bipolar patients developed hypomania/mania. For the remaining seven patients, all scale scores significantly improved. Adverse reactions were mild and transitory. This small, preliminary, open study of creatine monohydrate suggests a beneficial effect of creatine augmentation in unipolar depression, but possible precipitation of a manic switch in bipolar depression.” Did you read that? They gave creatine to unipolar and bipolar patients! Not exactly the demographic that walks into Vitamin Shoppe and buys creatine is it? And this passes for ‘evidence’ that it may cause depression. Now all the other nonsense listed by the Mayo Clinic is just that, nonsense. Again, sounding like a broken record; please read these papers which give you a broad overview of the creatine literature.[1, 4]

The Moral of the Story

Be smart; don’t be lazy; look up the data. And please don’t believe all the silly comments you hear from your friends or read on the internet. If you have questions about any sports nutrition topic, then for chrissakes, go to the original source. Read the science!

Remember, if you eat a lot of fish, you are eating a fair amount of creatine. Last time I checked, fish was one of the healthiest foods to consume on the planet. So for the naysayers, if you’re going to condemn creatine, you might as well put fish (and other meats) in that category.

Nonetheless, the data supporting creatine’s safety and efficacy is as clear as the Montana sky. Do yourself a favor. Read the peer-reviewed science on creatine. Don’t succumb to the Google-induced idiocy when you do searches like “creatine and poop frequency,” or “creatine and repetitive TiVo watching of The View.” Yep, you can pretty much find anything on the web. If you’re convinced creatine supplementation causes a third eye to pop out in the middle of your forehead, then there’s no hope for you.

I’ll end this story with a quote by Dalbo et al: “Creatine is one of the most popular athletic supplements with sales surpassing 400 million dollars in 2004. Due to the popularity and efficacy of creatine supplementation over 200 studies have examined the effects of creatine on athletic performance. Despite the abundance of research suggesting the effectiveness and safety of creatine, a fallacy appears to exist among the general public, driven by media claims and anecdotal reports, that creatine supplementation can result in muscle cramps and dehydration. Although a number of published studies have refuted these claims, a recent position statement by the American College of Sports Medicine (ACSM) in 2000 advised individuals who are managing their weight and exercising intensely or in hot environments to avoid creatine supplementation. Recent reports now suggest that creatine may enhance performance in hot and/or humid conditions by maintaining haematocrit, aiding thermoregulation and reducing exercising heart rate and sweat rate. Creatine may also positively influence plasma volume during the onset of dehydration. Considering these new published findings, little evidence exists that creatine supplementation in the heat presents additional risk, and this should be taken into consideration as position statements and other related documents are published.[5]”

References

1. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J: International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr 2007, 4:6.

2. Ferreira SC, Toledo AC, Hage M, Santos AB, Medeiros MC, Martins MA, Carvalho CR, Dolhnikoff M, Vieira RP: Creatine activates airway epithelium in asthma. Int J Sports Med 2010, 31:906-912.

3. Vieira RP, Duarte AC, Claudino RC, Perini A, Santos AB, Moriya HT, Arantes-Costa FM, Martins MA, Carvalho CR, Dolhnikoff M: Creatine supplementation exacerbates allergic lung inflammation and airway remodeling in mice. Am J Respir Cell Mol Biol 2007, 37:660-667.

4. Jager R, Purpura M, Shao A, Inoue T, Kreider RB: Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids 2011, 40:1369-1383.

5. Dalbo VJ, Roberts MD, Stout JR, Kerksick CM: Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Br J Sports Med 2008, 42:567-573.

6. Greenwood M, Kreider RB, Greenwood L, Byars A: Cramping and Injury Incidence in Collegiate Football Players Are Reduced by Creatine Supplementation. J Athl Train 2003, 38:216-219.

7. Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, Almada A: Creatine supplementation during college football training does not increase the incidence of cramping or injury. Mol Cell Biochem 2003, 244:83-88.

8. Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH: Low-dose creatine combined with protein during resistance training in older men. Med Sci Sports Exerc 2008, 40:1645-1652.

9. Hile AM, Anderson JM, Fiala KA, Stevenson JH, Casa DJ, Maresh CM: Creatine supplementation and anterior compartment pressure during exercise in the heat in dehydrated men. J Athl Train 2006, 41:30-35.

Coconut or Coco-No? Is Coconut Oil the Next Big Thing?

By Brooke Kugler, MS, CISSN.

Coconut oil has been acclaimed to be associated with a wide array of health benefits such as: hair/skin care, weight loss, stress relief, increased immunity, relief from kidney problems, HIV and cancer, bone strength, maintenance of cholesterol levels and much more. But, only limited research has been done on this particular oil. Although many of the components (lipids/fatty acids) that make up this fruit’s oil have been known to fulfill such claims, the BIG question is…. does the oil itself prove to do the same?

Let’s see What Makes Coconut Oil Special?

Coconut oil composition— The benefits of coconut oil can be attributed to its unique combination of essential components. Coconut oil is 92% saturated fat, but unlike other saturated fats, such as from animal and dairy products, coconut oil is composed of a majority of medium chain triglycerides (MCT). The main MCT’s in coconut oil are: lauric acid (44-52%), palmitic acid (8-11%), and myristic acid (13-19%). The liver metabolizes these MCT’s very fast, similar to how the liver metabolizes carbohydrates just without the insulin spike, and MCT’s raise LDL-, HDL- and total-cholesterol. This is even why MCT’s are used in infant formulas and used to nourish hospital patients. In addition, other organic acids that are present in coconut oil, such as capric acid and caprylic acid, support health and overall quality of life through their antimicrobial, antioxidant, antifungal, antibacterial and soothing properties. The interesting thing about coconut oil is that you can receive certain benefits through consumption (dietary) and topical application.

Should you eat it? Or, should you apply it to your skin? (Dietary Vs. Topical)

Let’s go over the Dietary Benefits/Claims:

Boosts Immunity—The antimicrobial lipids (lauric acid, capric acid and caprylic acid) have antifungal, antibacterial and antiviral properties. Registered dietitian and sports dietitian Kristy Richardson explains that the body converts lauric acid to monolaurin, which is thought to be an anti-viral and anti-bacterial and can help boost immunity. Monolaurin is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus and HIV. A study done on coconut oil in health and disease and specifically its potential as a cure for HIV/AIDS (Dayrit, 2000) shows how coconut oil plays an instrumental role in reducing viral susceptibility of HIV and cancer patients, and this preliminary research has shown the effect of coconut oil on reducing the viral load of HIV patients. In addition, according to the Coconut Research Center, coconut oil kills viruses that cause the above diseases as well as measles, hepatitis and SARS also killing bacterial that cause ulcers, throat infections, urinary tract infection and pneumonia.

Cholesterol Levels—Research on Pacific Island and Asian populations whose diets are naturally very high in coconut oil has shown unexpectedly low rates of heart disease. But, these populations also eat a mostly plant-based diet (opposed to a Western Diet) and are far more active than the average American, making a direct cause and effect comparison rather bias if the two populations were to be compared.

One study, in the Journal of Lipids found that women with too much abdominal fat (waist size >35”) paired with consumption of coconut oil while following a low-calorie diet and walking almost an hour a day raised HDL and lowered belly fat more than a diet using soybean oil. Another larger study of Filipino women showed association between coconut oil intake and higher levels of HDL and no significant association with “bad” LDL-cholesterol. These findings reveal that there could be a link between coconut oil consumption and increase of HDL along with a decrease in fat mass. However, studies to date are limited and inconsistent. Much more research must be done to land on a solid conclusion to determine the accurate and true relationship between coconut oil and weight loss paired with cholesterol levels/ratios.

Weight loss & Digestion—Coconut oil contains short and medium chain fatty acids that aid in improving weight loss and digestion. It supports healthy functioning of the thyroid and enzyme systems while reducing stress on the pancreas by increasing body metabolism. Most vegetable or seed oils are comprised of long-chain fatty acids (LCT’s), and these molecules are difficult to break down, thus they are predominantly stored as fat.

Coconut oil has also been found to help in the prevention of various stomach and digestion related problems including chronic fatigue syndrome, IBS, and Crohn’s disease. However, there is insufficient evidence (limited number of studies) to rate its true effectiveness.

Cooking: Put on the Heat!—Coconut oil, with a smoke point of up to 450°F, is high in vitamin E and stable enough to resist heat-induced damage while cooking. Other vegetable oils, such as olive oil, have a lower smoke point up to 405°F, and if the range is higher than an oil’s smoke point, the fatty acids can be damaged. This is why coconut oil is great for cooking—it’s a heat-stable oil. It is also solid at room temperature as it is composed of mostly saturated fats; therefore, its lack of polyunsaturated fatty acids (PUFA’s) actually allows it to be stored for a longer duration, increasing its shelf life, due to a slower rancidification rate.

Let’s go over the Topical Benefits/Claims:

Skin and Hair Care—Want silky, smooth, shiny hair? Well, coconut oil can help you in this department! Regular massage of the head with coconut oil moisturizes your scalp with its oils. It is used extensively in the Indian sub-continent for hair care. It can act as an excellent conditioner and aid in re-growth of damaged hair by providing essential proteins for nourishing damaged hair. This is why it is used in the manufacturing of various conditioners, and dandruff relief creams.

Coconut oil has also been found to be an effective moisturizer on all types of skins (especially drier skin types) and is comparable to that of mineral oil. But, unlike mineral oil there is zero chance of adverse side effects when applying coconut oil to your skin. Furthermore, there are claims that it delays wrinkles from aging, which can be due to its oil composition as well as its antioxidant properties.

Physiologist and biochemist Ray Peat, Ph.D. considers coconut oil to be an antioxidant due to its stability and resistance to oxidation and free radical formation. In addition, coconut oil has been used in the treatment of various skin problems including psoriasis, dermatitis, eczema, and other skin infections. It also forms a major ingredient in many body care products—soaps, lotions, and creams.

Stress Relief – Due to its soothing effects, coconut oil has been found to help relieve and tame stress. Apply coconut oil to the head followed with gentle massage, and this could help in removing mental fatigue and anxiety.

What’s it looking like– Coconut? Or, Coco-No?

There is much controversy over this unique oil. As we all know, coconut oil is very high in saturated fat, and this shadows its potential health and therapeutic benefits on the body.

For those trying to determine if coconut oil is everything it’s been “mocked” up to be, Kristy Richardson gives her recommendation, “Continue to follow the Academy of Nutrition and Dietetics recommendations to limit saturated fat intake to less than 10% of total calories from fat. For vegans or people who prefer the taste and flavor, coconut oil adds to dishes and baked goods so it can be a good replacement for butter or Crisco.” The Academy of Nutrition and Dietetics recommends limiting intake of saturated fats, trans fats and cholesterol, and to replace saturated fat with mono- or polyunsaturated fats as much as possible while increasing intake of omega-3 fatty acids.

Richardson further explains that small amounts of coconut oil in the diet are probably not harmful, however, “research is so limited and there is no concrete scientific evidence to support all of the coconut health benefit claims.” When asked if she recommends coconut oil to her clients she said, “Coconut oil can be a good replacement for less healthy saturated and trans fats, but the key is replacement and substitution, not addition.”

Topical Vs. Dietary Overall Conclusions: The Skinny on this Type of Fat

The benefits (skin and hair care) that come of topical application of coconut oil seem to be safe and effective if used on a regular basis. This can also be a far less expensive treatment when compared to most other hair and skin care treatments.

The rule of thumb– “Be careful consuming, when assuming.” Consuming a product can have many consequences, side effects and repercussions when health claims are made without substantial evidence to back them up. This is why we need to be cautious and avoid being too quick to believe everything and anything we see, read and hear.

In the realm of coconut oil, research is very limited, thus far. “There is simply not enough evidence to substantiate any sweeping claims for coconut oil,” says Evelyn Tribole, a dietitian and author of The Ultimate Omega-3 Diet. As Tribole explains, “We can’t just look at classes of fat, we have to look at the individual type of fat.” She further explains that she wouldn’t go out of her way to add it to her diet, but in small amounts this oil is a great way to add flavor to foods you make at home.

Inadequate exploration of coconut oil leaves us hanging without definite answers. But, there are reasons why this oil is sparking up new questions, which calls on research to do its job best. Until we can bring merit to all of its health benefits, the Academy of Nutrition and Dietetics (AND) and registered dietitians say, “We should substitute other oils and saturated/trans fats with coconut oil rather than make it an addition to our diets.” So, all-in-all, coco-yes or coco-no? Certainty will come with time.

About Brooke R. Kugler, M.S., CISSN

Brooke has devoted her life to research and the practical application of dietetics and sports nutrition. She has been involved in competitive sports throughout her entire life, including 14 years of professional figure skating. But, it wasn’t until she began competing in figure and fitness competitions where she realized her true passion for the field of sports nutrition, and that was the spark that set the stage for the rest of her life! She believes that there’s nothing better than helping someone achieve a successful and positive physical and mental—full-body–transformation. She will soon be a registered dietitian and plans on focusing her efforts on bridging the gap between sports nutrition research and sport nutrition practice.

References

Academy of Nutrition and Dietetics (2012). Retrieved May 27, 2012, from http://www.eatright.org/

Dayrit, CS. (2000). Coconut oil in health and disease: Its and monolaurin’s potential as cure for HIV/AIDS. Retrieved from http://www.apccsec.org/document/Dayrit.PDF.

Peat, R. Why is coconut oil for skin so beneficial? Retrieved from http://www.be-healthy-with-coconuts.com/coconut-oil-for-skin.html.

Richardson, K. MS, MPH, CSSD, CHES. Personal Interview. May 28, 2012.

7 LESSONS from BRUCE LEE (that’ll make YOU a better trainer)

by Nick Tumminello.

In addition to being a legendary martial artist, Bruce Lee was an inspiring philosopher and a passionate learner. In fact, Spike TV has been running an amazing documentary on Bruce Lee that’s a must watch!

I am BRUCE LEE. (click to watch video)

If you’re a Bruce Lee fan, you may have already realized that much of the philosophical basis for the Hybrid Strength Training & Conditioning concepts we use at Performance U are founded on principles we’ve have adapted from Bruce Lee.

I strongly believe the reason why we’ve been able to celebrate so much universal success with such a wide range of individuals we’ve worked with is because our Hybrid Fitness Training approach has evolved from this philosophical basis, which has empowered us with the ability to connect with our clients & students on a different level.

In this post I’m going to share with you 7 lessons we’ve learned from Bruce Lee that have made us better trainers, teachers, learners and lovers of life. And, I’m confident they’ll do the same for you. That is, if you have openness to embrace them, and the discipline put them into action?

My FAVORITE Bruce Lee Book!

The State of the Fitness Industry!

Everyday more training & conditioning information (most of it free through blogs, articles, Youtube, etc.) is handed to us on a silver platter. Yet, fitness professionals and exercise enthusiasts are growing more confused about what they should (and shouldn’t) do to optimize their programs. This really comes as no surprise with all the different training approaches, certifications, methods and tools (many of which conflict one another) being sold to us as the missing piece to our training puzzle.

An identity crisis has also come along with this confusion. In that, not only are we unsure of what to do, we are also unsure about how we should “label” ourselves to properly represent what we do, what we believe and the affiliations we hold.

Additionally, when we do find training concepts that strike a chord in us. And when we do decide on how to “label” ourselves – We become divided and continually frustrated with one another as we cross our arms, stand firm and engage in intellectual battle to prove OUR WAY, while trying to convince everyone else that folks who don’t agree with US “just don’t get it” or that they are simply “misinformed.”

The Solution to the Confusion & Conflict (and it isn’t training related)

We believe the ever growing amount of industry confusion & separation does not stem from a lack of technical information. We feel it stems from a lack of a philosophical outlook.

Put simply, when you change the way you look at things, things look differently to you.

The philosophies we’ve adopted from Bruce lee have helped us to see things differently and quite the noise that’s always surrounding us. They’ve empowered us with the ability to see through the confusion created by conflicting information and different opinions, helped us to avoid getting caught up in debating why we should or shouldn’t do this or that technique. And, given us a crystal clear view of who we are, what we do and why we do it.

It’s from this clear vision that we’re able to be the BEST at what we do, which is probably why you’re reading this blog to begin with

If you’re ready to become the best at what YOU do, establish a clear cut identity of who you are and how to cultivate what makes you unique and special. And, establish a solid philosophical base that doesn’t get you caught up with trying to “prove your way”, or allow you to become bogged down by conflicting information & industry noise – These 7 Lessons from Bruce Lee will make you a bullet-proof fitness philosopher!

7 Lessons from Bruce Lee (that will make you a better trainer)

These 7 lessons can really be applied to anything in life. But, since this is a fitness site, I’ll be relating Bruce Lee’s words of wisdom in regards to martial arts to our world of fitness training.

As you’ll see, the problems Bruce Lee faced in the martial arts world 30-40yrs ago are the very same issues we face today (as I mentioned above) in the fitness training & conditioning world.

In other words, we have a new industry that’s suffering from old problems, which Bruce Lee developed these brilliant philosophies to solve. And, he obviously did a great job. All we have to do is listen, learn and apply!

To help you better related to these Bruce Lee quotes – Whenever you see him use the term Martial Arts, substitute in Fitness Training instead.

Here’s a few more words to exchange that’ll make the following quotes more applicable to Fitness Training;

Fighting = Training (i.e working out)

Fighting Styles = Training Styles

Opponent = Client

Instructor = Trainer or Coach

Jeet-Kune-Do = Hybrid Training

Lesson #1 – ALL Styles & Systems are limited! Use a SYSTEMLESS training system and have NO Style as your Style.

“To reach the masses, some sort of big organization (whether) domestic and foreign branch affiliation, is not necessary. To reach the growing number of students, some sort of pre-conformed set must be established as standards for the branch to follow. As a result all members will be conditioned according to the prescribed system. Many will probably end up as a prisoner of a systematized drill. Classical methods like these, which I consider a form of paralysis, only solidify and constrain what was once fluid. Their practitioners are merely blindly rehearsing routines and stunts that will lead nowhere.

“Styles tend to not only separate people because they have their own doctrines and then the doctrine became the gospel truth that you cannot change. But if you do not have a style, if you just say: Well, here I am as a human being, how can I express myself totally and completely? Now, that way you won’t create a style, because style is a crystallization. That way, it’s a process of continuing growth. “

“Many styles claim totality. They say that they can cope with all types of attacks (i.e. training situation); that their structures cover all the possibilities. If this is true, then how did all the different styles come about? “

“Take no thought of who is right or wrong or who is better than. Be not for or against.“

“The highest technique is to have no technique. In sparring (i.e. Training) there’s no exact path or method, but instead a perceptive, pliable, choice-less awareness. ”

Lesson #2 – Hybrid Training isn’t a specific style or system. It’s a concept!

“I have not invented a “new style,” composite, modified or otherwise that is set within distinct form as apart from “this” method or “that” method. On the contrary, I hope to free my followers from clinging to styles, patterns, or molds. Remember that Jeet Kune Do is merely a name used, a mirror in which to see “ourselves”. . . Jeet Kune Do (i.e. Hybrid Training) is not an organized institution that one can be a member of.”

“A Jeet Kune Do man who says Jeet Kune Do is exclusively Jeet Kune Do is simply not with it. He is still hung up on his self-closing resistance, in this case anchored down to reactionary pattern, and naturally is still bound by another modified pattern and can move within its limits. He has not digested the simple fact that truth exists outside all molds; pattern and awareness is never exclusive.

“Again let me remind you Jeet Kune Do (i.e. Hybrid Training) is just a name used, a boat to get one across, and once across it is to be discarded and not to be carried on one’s back.”

Lesson #3- The BEST trainers & coaches are observant, adaptive and responsive to the uniqueness of each client.

“A good teacher can never be fixed in a routine… each moment requires a sensitive mind that is constantly changing and constantly adapting.”

“A teacher must never impose this student to fit his favorite pattern; a good teacher functions as a pointer, exposing his student’s vulnerability (and) causing him to explore both internally and finally integrating himself with his being.”

“A martial artist (i.e. trainer or coach) who drills exclusively to a set pattern of combat is losing his freedom. He is actually becoming a slave to a choice pattern and feels that the pattern is the real thing. It leads to stagnation because the way of combat (i.e. training) is never based on personal choice and fancies, but constantly changes from moment to moment, and the disappointed combatant will soon find out that his ‘choice routine’ lacks pliability. There must be a ‘being’ instead of a ‘doing’ in training”

“If nothing within you stays rigid, outward things will disclose themselves.”

“My technique is a result of your technique; my movement is a result of your movement. One should not respond to circumstance with artificial and “wooden” prearrangement. Your action should be like the immediacy of a shadow adapting to its moving object.”

Lesson #4 – Less is always more! And, the simplest, most direct way is the right way!

“Don’t indulge in any unnecessary, sophisticated moves”

“In JKD (i.e. Hybrid Training), one does not accumulate but eliminate. It is not daily increase but daily decrease. The height of cultivation always runs to simplicity. In building a statue, a sculptor doesn’t keep adding clay to his subject. Actually, he keeps chiselling away at the inessentials until the truth of its creation is revealed without obstructions. Thus, contrary to other styles, being wise in Jeet Kune-Do (i.e. Hybrid Training) doesn’t mean adding more; it means to minimize, in other words to hack away the unessential. It is not daily increase but daily decrease; hack away the unessential.“

“The easy way is also the right way. Efficiency in sparring and fighting (i.e. training) is not a matter of correct classical, traditional form. Efficiency is anything that scores. “

Lesson #5 – Good at Exercising doesn’t mean good at sports!

“You can’t learn to swim on land”

“Let me give you a bit of warning: just because you get very good at your training it should not go to your head that you are an expert. Remember, actual sparring is the ultimate, and the training is, only a means toward this.”

Lesson #6 – Human movement can be taught, but it CAN’T be standardized.

“I believe that the only way to teach anyone proper self-defence (i.e. Functional Movement Patterns) is to approach each individual personally. Each one of us is different and each one of us should be taught the correct form. By correct form I mean the most useful techniques the person is inclined toward. Find his ability and then develop these techniques. I don’t think it is important whether a side kick is performed with the heel higher than the toes, as long as the fundamental principle is not violated. Most classical martial arts (i.e. fitness training) are a mere imitative repetition – a product – and individuality is lost.”

Lesson #7 – Don’t turn your education into imitation. Be YOURSELF!

“I’m not in this world to live up to your expectations and you‘re not in this world to live up to mine”

“Knowledge in martial arts (i.e. training) actually means self-knowledge“

In Conclusion…

I’ll leave you with this fake Grave Stone Bruce Lee had made to put on his desk as a powerful daily reminder.

The Best Damn Protein Book Ever!

Dietary supplement companies and the food industry spend millions to reach resistance trainers—often with exaggerated marketing messages—while health practitioners continue to counsel athletes that their interest in protein is misguided and even dangerous. There appears to be a disconnect between scientists and almost everyone else in sports nutrition. With so much conflicting information, it’s difficult to know who to believe. With contributions from the world’s foremost experts, Dietary Protein and Resistance Exercise delivers the uncut scientific truth about the role of dietary protein in the well-being of athletes.

Updating and clarifying the issues surrounding purposeful protein intake and resistance trainers, this volume:

Reviews the science-related history of protein and its consumption among strength athletes
Analyzes the mechanisms behind what proteins do in muscle cells
Describes protein’s effect on performance, recovery, and body composition
Explores various populations that actively employ resistance training and dietary protein
Discusses timing, type, and safety data regarding liberal protein diets and related supplements
Includes sidebars, practical examples, and case studies—translating the science into a practical understanding of various protein-related topics

Separating fact from fiction and providing the hard science behind the numbers, this volume demonstrates how changes in dietary protein intake may lead to measurable improvements in body composition, energy levels, and athletic performance.

Save 20% + Free Shipping when you order directly from CRC Press: Discount Code 888FX at checkout.

http://www.crcpress.com/product/isbn/9781439844564

Table of Contents

Chapter 1 Dietary Protein and Strength Exercise: Historical Perspectives

Peter W. R. Lemon

Chapter 2 Protein Metabolism: Synthesis and Breakdown on a Cellular Level

Layne E. Norton, Gabriel J. Wilson, and Jacob M. Wilson

Chapter 3 The Safety Debate Regarding Dietary Protein in Strength Athletes

Lonnie M. Lowery

Chapter 4 Dietary Protein Efficacy: Dose and Peri-Exercise Timing

Joshua Cotter and David Barr

Chapter 5 Dietary Protein Efficacy: Dietary Protein Types

Bill Campbell

Chapter 6 Weight Control with Dietary Protein

Ronald Mendel

Chapter 7 Protein, Resistance Training, and Women

Dawn Anderson and Christin Dietz-Seher

Chapter 8 Protein’s Effects on Rehabilitation and the Sarcopenia of Aging

Troy Smurawa

Chapter 9 Nitrogenous Compounds and Supplements

Jamie Landis, Tim N. Ziegenfuss, and Hector L. Lopez

Chapter 10 Case Studies and Sports Application

Michael T. Nelson, Jonathan N. Mike, and David Barr

Editor BIOs

Lonnie M. Lowery, PhD, RD, is a professor of nutrition and exercise physiology of 11 years, currently at Winona State University, and president of Nutrition, Exercise and Wellness Associates Ltd. With formal training in both exercise physiology and nutrition he has published in academic and research settings on various sports nutrition topics such as dietary proteins, fats, antioxidants, dietary supplements, and overtraining. Dr. Lowery has also served as an educational, scientific, and product development consultant for a number of large dietary supplement companies such as Met Rx, Bodyonics-Pinnacle, and Biotest Laboratories. As an award-winning mentor and educator, he has written hundreds of lay articles for the strength and fitness communities and co-hosts www.IronRadio.org, a free educational and consumer advocacy podcast on iTunes.

Jose Antonio, PhD, is the chief executive officer and cofounder of the International Society of Sports Nutrition (www.theissn.org); furthermore, he is a Fellow of the American College of Sports Medicine and National Strength and Conditioning Association (NSCA). He was the 2005 recipient of the NSCA Research Achievement Award and the 2009 NSCA Educator of the Year. Dr. Antonio is the editor-in-chief of Sports Nutrition Insider, and Inside Fitness magazine, and has contributed to Ironman, Muscular Development, Muscle and Fitness, and Fitness Rx Men/Women. He is an assistant professor at Nova Southeastern University in Fort Lauderdale, Florida.

The Fab Five Fats for Getting Lean

by Melody Garza MS RD CISSN

Yup you heard right, the best fats for getting lean. You might think that to lose weight, you need to cut the fat out of your meals. After all, fat is higher in calories than protein and carbs, and low-fat diets have been popular since the Senate Nutrition Committee first recommended them in the late 1970s. But research shows that a moderate-fat diet (with about 35 percent of calories consumed coming from fat) will help you drop pounds permanently, feel full longer, and avoid bingeing. The trick is to eat the right kind of fat to increase satisfaction and boost weight loss. Here’s why it’s important to eat fat and the five of the best fat sources to add to your diet.

How eating fat will help you lose fat.

In 2008, researchers at Ben-Gurion University of the Negev in Israel found that people who followed low-fat diets lost less weight than people who followed low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds. Women did especially well on the moderate-fat diet, losing an average of 13 pounds during the study.

Fat is an important element in weight loss for several reasons:

Fat helps your body control blood sugar and insulin spikes after eating carbohydrates. Better sugar metabolism means less fat storage.
Fat slows down digestion and aids nutrient absorption. You’ll stay fuller longer and get more health benefits from the food you eat.
Essential fatty acids (like omega-3s) may boost your metabolic rate and increase fat burning.
Fat tastes good. It also provides a “mouthfeel” that is satisfying, which can help you be happy with less food.

Eating more fat may also help you stick to your diet longer. In a study conducted by Brigham and Women’s Hospital in Boston, participants got either 20 percent of their calories from fat or 35 percent of their calories from fat. After 6 months, both groups had lost weight. But after 18 months, only 20 percent of the people in the low-fat group were still following the diet, compared with 54 percent of the people in the moderate-fat group. Likewise, the subjects in the moderate-fat group had maintained their weight loss, while the low-fat group participants had gained most of the weight back.

If you reach for a box of low-fat or fat-free crackers or cookies because you want to lose weight, you may actually be sabotaging your diet. Manufacturers frequently replace fat with sugar in packaged food items to make them taste better. You think you’re making a good decision by eating fat-free products, but the excess sugar and refined flour can lead to fatigue, cravings, mood swings, and weight gain caused by the overproduction of insulin—the fat-storage hormone. As a snack, a sliced apple with some peanut butter or a salad with oil and vinegar dressing would be a better weight loss choice. The complex carbs and healthy fats will maintain your blood sugar levels, boost your energy, and keep you satisfied longer.

What kind of fat should you eat?

To get lean, you need to eat the right kind of fat. Avoid saturated and trans fats (which are found in red meat, full-fat dairy products, and many packaged foods), and instead choose monounsaturated and polyunsaturated fats. Here are some of the best sources of fat to help you reach your weight goal.

Fish – Fish like salmon, albacore tuna, herring, mackerel, and sardines contains beneficial amounts of omega-3 fatty acids. Most experts agree that eating two servings of fatty fish per week is safe for people who are worried about mercury or other toxins. (Pregnant women should consult with their doctors about consuming fish.) If you don’t like fish, a quality supplement like Beachbody’s Core Omega-3™ will give you the benefits without the fishy taste.

Olive oil – Heart-healthy oils like olive, canola, and peanut oil are excellent sources of fat for dieters. They have also been shown to lower bad cholesterol and reduce the risk of heart disease. Use them sparingly when sautéing, or drizzle them over your favorite salad or vegetables with a little vinegar and some herbs to maximize the absorption of nutrients. Moderation is important: You really only need about a teaspoon of oil to get all its benefits. Using more will add significant calories.

Avocados – Eat a spinach and carrot salad with a little avocado, and you’ll not only get a dose of good fat, but you’ll also absorb more phytonutrients like lutein and beta-carotene. Scientists at Ohio State University in Columbus found that more antioxidants were absorbed when people ate a salad containing avocados than when they ate a salad without this tasty fruit. One-quarter of an avocado will add flavor while only adding about 75 calories.

Nuts – Almonds, walnuts, pecans, and peanuts are powerhouses of good nutrition—full of antioxidants, minerals, and monounsaturated fat. The Nurses Health Study, where more than 86,000 nurses were followed for 14 years, found that those who ate nuts regularly (about an ounce per day) tended to weigh less than those who didn’t. The protein, fat, and fiber make nuts more filling, which helps dieters stay on track. Plus there’s a psychological bonus to eating nuts: Because they’re rich and satisfying, you probably won’t feel like you’re on a diet.

Flaxseeds Packing the triple wallop of fat, protein, and fiber, flaxseeds are a delicious and healthful addition to any diet. You can grind them up and add them to oatmeal, yogurt, salads, or vegetables, or pretty much anywhere you want a nutty crunch. They’re a plant source of omega-3 fatty acids, making them a good choice for vegetarians or the aforementioned non-fish-loving folks. Ground flaxseeds also have 3 grams of fiber per tablespoon, which helps slow digestion and keep your blood sugar stable.

Making room for fat Certain fats might be considered necessary for health, but that’s not a cue to overindulge. At 9 calories per gram, fat is a more concentrated energy source than either protein or carbohydrates (each has 4 calories per gram). You need to be mindful of your overall caloric intake if you want to eat more fat and lose weight. But when you feel full and satisfied after eating the right kinds of fat, you’ll probably find it a bit easier to manage your calories.

BIO – Melody Garza MS RD CISSN – First & foremost, Melody Garza is a daughter, sister, aunt, girlfriend, best friend, & athlete … without these core roles, there would be an inability for her to triumph as a successful entrepreneur. Melody was born in Mexico & grew up in Texas; however, her life is on the sunny beaches of Florida now. She is a Registered Dietitian with a Bachelors’ degree in Kinesiology and Sports Science, a Masters in Nutrition and Dietetics, licensed as a massage therapist/colon hydrotherapist, and a Certified Sports Nutritionist with the International Society of Sports Nutrition. Melody Garza was a 3-sport athlete at the high school level and continued as a 2-sport athlete in college. Now, she plays beach volleyball competitively; winning several women and coed tournaments. At 23 Melody co-owned an in-home personal training/massage therapy business in Naples, Fl. Although she left the company to pursue a higher education, entrepreneurship is a passion of hers, especially in the wellness industry. Now at 30,Melody offer services ranging from fitness coaching to nutrition counseling; sharing alternative forms of medicine to being environmentally friendly; and business consulting for those who want to work from home. Melody strongly believes in a holistic approach to wellness. Wellness is a life-style that adheres to a balance of health that decreases the likelihood of becoming ill physically, mentally, and spiritually. Comprised of seven dimensions and characteristics, wellness is achieved when a person’s like includes all seven elements in combination and in whole. She is committed to making a difference in people’s lives by helping them achieve total wellness. As a coach and mentor, Melody is more like an accountability partner. She’s been through the journey of seeking total wellness, so Melody doesn’t speak to you as a trainer but rather a voice of experience. For more info, go to www.LiveWellWithMel.com

Interview – Allison Ethier CISSN

SNI: What is the most ridiculous piece of advice (diet or nutrition) that you’ve ever read about or heard?

Allison: Salt is bad for you. When it comes to those who eat an all-natural diet; meaning real food that you have to prepare; adding salt could help. It helps with electrical nerve impulses; drive muscle movement; and proper fluid regulation. Physique competitors especially should be adding salt to their diets, as they are training frequently and drinking large amounts of water diluting their minerals, such as magnesium, sodium and potassium. Salt has now become the new ‘bad’ food the way everyone used to think (and some still do think) that eggs are bad for us.

SNI: You are one of handful of physique competitors who have attained the CISSN (ISSN’s sports nutrition certification). What motivates you to keep improving yourself both physically and mentally?

Allison: I have an unquenchable love of learning. I want to be able to teach my clients and give them some knowledge to make an empowered choice in their everyday lives. Having researched some of the best trainers in the world today – the first thing that jumps out at me is their love of learning and what that comes a lot of reading and writing. The fitness industry changes so quickly that I have to stay on top of new information. If the best in the world read everyday in order to maintain their craft, I need to practice what the best preach – read and learn daily.

SNI: Give the SNI audience an example of the ‘Perfect Meal.’

Allison: Protein Pancakes – great anytime (breakfast, peri-workout, late night, snacks) easily digestible, equal amount of protein and carbs (~25g), quick and fast to prepare, freezes, and thaws well, can be can be flavored to suit your personal tastes.

Recipe:

1 cup liquid egg whites + ½ cup dry oatmeal

Mix together & fry up like a pancake with cooked spray

Garnish with cinnamon, splenda, sugar free syrup, fruit, or mix in some chicken for extra protein, and serve with vegetables.

SNI: If a client comes to you and says “I want to lose weight.” How do you approach that (generally) from a diet/supplement/exercise standpoint? That is, what is your general philosophy?

Allison: Vitamins and minerals, and fish oils are supplements – and depending on the clients current situation I do recommend some of the following – vitamin C, vitamin D, fish oils (~6g to start), and multivitamin, and a good protein powder. My philosophy with supplements should do that just that ‘supplement’ your diet. If you have done much of the work through your food, and have been consistent, and are lacking progression then perhaps adding a few supplements might help. People seem to jump right to the ‘quick’ fix in hopes that it will work more effectively that real food.

SNI: What do you hope to be doing in 10 years vis a vis the fitness/nutrition industry?

Allison: Be a guru at what I do – fat loss, training, contest preparations, help others feel comfortable in their own skin and be able to maintain that comfort. I just recently went from high school math teacher to personal training full time. It has been 1 year since achieving my CISSN certification. If Malcolm Gladwell says it takes about 10 000 hours (~10 years) to become an expert. I have about 9 years left to reach the expert level. Maybe I can skip a few years due to my competitive experience. Having my own show seems attainable. It would be fabulous to see a strength training show back on TV – like Kiana’s Flex Appeal, have guests from within the industry on, talk nutrition, current supplements, and of course train. Whatever it may be in 10 years, I will still be training, still eating well, and helping other do the same.

BIO – Allison Ethier, NSCA-CPT, CISSN, CanFitPro PTS – is a full time personal trainer, physique preparation coach & fitness model, mother, and fitness professional. With over 13 years of competitive experience, her fitness achievements include: first ever Bodybuilding.com Bodyspace Spokesmodel, 2008 Arnold Amateur Fitness Champion and is the Slimquick Razor Spokemodel (www.slimquickrazor.com). She has attended the Arnold Fitness International twice, and has dreams of attending the Fitness Olympia. She currently resides in Quebec Canada.

You can see further information on Allison Ethier at www.allisonethier.com or be apart of her fanpage at www.facebook.com/fanpage.allisonethier

Follow me on Facebook – click ‘like’ www.facebook.com/fanpage.allisonethier

www.allisonethier.com

Contact info: contactallison@yahoo.ca

Interview – Kelly Kennedy, PhD, CSCS, CISSN

SNI: Describe in brief the “fitness” requirements for law enforcement.

Kelly: Well, it is funny you use the word “brief” because the requirement for fitness from an individual department is really operational in nature. That means the officers in most departments around the country only have to display an ability to shoot their weapon and demonstrate proficiency in Defensive Tactics once a year at most (the requirements differ from state to state but additional measures can be set by each individual department).　　Additional training is often required by　the particular department on an average and they usually have to take continuing education in any areas offered which they apply for and are approved to attend.　The biggest issue with fitness in law enforcement is that the instructors training them often do not have any formal guidelines for physical fitness training because most departments are so small, and they have academy classes infrequently.　When they do have an academy, the administration appoints the officer that looks most fit, or whatever officer volunteers to train the academy takes on the responsibility.　In my opinion, if the academy recruit classes are not trained hard enough from the beginning, the class cannot get the physical and psychological results from a good physical conditioning program.　Conversely, when instructors are training classes too hard or inappropriately, they start creating overuse injuries　that costs the department money. Unfortunately,　that is the biggest deterrent towards physical training for most departments　when they are faced with major cutbacks. The immediate need to save money takes precedence over long term gains in the investment of physical conditioning programs.

SNI: We all love donuts; apparently law enforcement does, too! Why do cops seem to frequent donut shops? Or is that a TV created myth?

Kelly: That is a funny question.　 It actually is not a TV created myth.　It started because donut shops were the only establishments that were open either for 24 hours or really early in the morning.　It was the only place police officers could get coffee to stay awake on midnight shifts. And who wouldn’t want a toasted coconut donut to go with a cup o joe at midnight to stay awake on a 12 hour shift?　Oh, did I say toasted coconut?　(that is seriously a fantastic choice) If I did eat donuts, that would be my choice….well I do eat them, just really infrequently. But trust me – if and when I do decide to eat a donut,　it is a toasted coconut or a Boston crème or a glazed…. next question please…

SNI: You’re funny. Okay. What is the single biggest misconception that police officers have regarding their “fitness” requirements?

Kelly: Like all people that have let time get away from them, they are normally horrified when they find themselves unable to perform while taking a class that requires a degree of exercise (and isn’t that embarrassing?). 　I would say the biggest misconception is the assumption that they are in better shape than they actually are.　　When the adrenaline is pumping, hopefully their occupational training kicks in…　but after the chase is over, there are frequent hamstring pulls or back injuries that could possibly have been minimized with a good consistent physical conditioning program.　When an officer is in an altercation with a subject, they are working at 100% of their physical capability.　 They do not have the luxury of warming up or stretching…they have often been sitting in a car, eating lunch or standing still and in an instant they can be at a full sprint or wrestling with a subject. They are made aware of that possibility everyday – but they rarely train their bodies to be prepared for that. Honestly, if you asked a professional athlete to do that, they would tell you to go pound sand. So injuries for police remain frequent, stress remains high, and consistent fitness training is often hard to adhere to for the average officer on the road.

SNI: Do you think police officers should follow a strict diet? If not, what are your general recommendations for a diet plan?

Kelly: Heck yah!I think that would be great to tell everyone to follow a strict diet. Honestly, wouldn’t it be great if we all could adhere to a strict diet? My general recommendations are for officers to have a small cooler in their car for quick convenience foods. I recommend items such as nuts, low fat cheese, hard boiled eggs, Greek yogurt, chopped fruits or vegetables.　 Generally, items lower in carbohydrates and higher in protein help them to stay alert and reduces cravings for sugary snacks. I give most of the officers I work with a booklet that is a fast food guide.　I think being aware of the nutrition information is important when making changes in “typical” selections at a fast food establishment. If they make one modification in their diet at every meal, they can start to be more comfortable making alternative choices and create better habits.　Honestly, the law enforcement community just needs to have more convenient ways to avoid the trappings of high

fat and sugar snacks that will not help them meet their goals.

SNI: In your Fit-to-Enforce business, what is the most difficult part of the training that police officers receive?

Kelly: The most difficult part is getting them to implement the tools they learn and to keep their skills sharp by repetition.　The goal of teaching an officer about exercise science, how to put programs together, how to conduct exercise sessions, reduce injuries and learn basic nutrition facts (amongst other topics), is to bring that information back to their departments so they can mentor others, be a good example, and improve the quality of instruction for the next generation of officers. When they keep learning and improving on that specific skill set, then the future of fitness in law enforcement has a better opportunity to thrive.

SNI: Bonus question: if you could be a super hero on the big screen, who would it be and why?

Kelly: When I was little I was obsessed with Spiderman.　I had Spiderman underoos and was the only little girl that was obsessed with having him at all my birthday parties.　But since I am not a man, I would choose a combination of Claire Bennett from the TV show Heroes and Wonderwoman. I would pick Claire because she is able to heal herself which I think would be really convenient (I have had my share of injuries) and Wonderwoman because she is always helpful to people, has a magic lasso that makes people tell the truth (I just detest a liar) and I have always loved her wrist guards that can deflect bullets (just in case).　So I guess I gave you three.

BIO

Kelly Kennedy, PhD CSCS CISSN is one of the nation’s leading experts in fitness training for police. 　She has physically trained and tested over 1,700 police recruits and officers in the past 13 years. She has lectured on physical fitness for specialized units: Special Weapons and Tactics (SWAT), Rapid Deployment Force (RDF), and Defensive Tactics Instructor. She lead the design of a large tactical obstacle course, is a Subject Matter Expert in physical fitness for the Florida Department of Law Enforcement and is on the editorial review for the Tactical Strength and Conditioning Report. 　In addition, she has presented at Conferences for the International Law Enforcement Educators and Trainers Association (ILEETA), International Society of Sports Nutrition (ISSN), and Florida SWAT Association. Kelly has worked an examiner for ASCM’s Health/Fitness Instructor exam, interviewed on the Performance Nutrition Radio Show, and was a featured professional in SoBeFit Magazine. 　She worked as an adjunct instructor at Florida International University. 　Kelly is certified with the NSCA as a Certified Strength and Conditioning Specialist (CSCS), with the ACSM as a Health/Fitness Instructor, and Certified from the International Society of Sports Nutrition (CISSN). She is a certified L1 Sport Performance Coach from USAW, L1 Crossfit Instructor, Defensive Tactics Instructor, member of ILEETA, and earned a PhD in Educational Leadership from Lynn University. For more about Kelly, go to: http://fit-to-enforce.com/

Interview – Fighter, Christopher Algieri, CISSN

SNI: What is the most important nutritional component when training for BOXING/MMA?

Chris: My answer may come as a surprise, but I think carbohydrate ingestion is vital for any combat sport. There is no low-carb boxing! The energy requirements are incredibly high and I know from my own experience if my CHO intake is not continually moderate-high throughout the day, my performance suffers a great deal. The majority of my carbs come from complex sources like steel-cut oatmeal, quinoa and legumes. Combat sports are conducted in specific weight divisions so monitoring your CHO intake becomes a vital part of training camp in order to perform at the highest level while “making weight”. Keep a tight control on CHO intake is so important for success in any combat sport.

SNI: List the top 3 weight training exercises for BOXING/MMA and why are they your top 3?

Chris: There is a long standing myth that weight training makes a boxer stiff and slow and is a hindrance to training. This idea is archaic (and ignorant!). I really think that Strength and Conditioning is behind the times for combat sports-but is slowly catching up to other sports. My strength and conditioning coach, Dr. Michael Camp CSCS, says that any exercises involving rotational movements and those that target the hips and glutes are vital for increasing punching power and explosiveness. Personally I would have to say my top 3 would have to be 1) Rotational Medicine Ball Throws 2) Box Jumps and 3) Side-step squats with resistance tubing. The med ball throws simulate the movements involved in punching and the box jumps are great for explosiveness and lower body power (where the power of a punch is generated); the side-steps are great for strengthening to the whole lower body, especially the hips, where I believe many athletes forget to train.

SNI: What supplements would you recommend for BOXING/MMA fighters?

Chris: I definitely recommend a fast-digesting protein such as Whey Isolate for immediate consumption post-workout. Glutamine is literally my favorite supplement and an essential nutrient for any athlete/active individual! A good omega-3 supplement is so important for recovery from the constant battering of the body that combat athletes experience. Lastly, I think creatine is also important for improving gains during training and for increasing explosiveness and power generation.

SNI: What is the biggest myth that folks have regarding BOXING/MMA fighters?

Chris: I would have to say that fighters are “stupid” and like getting punched in the face. Boxing is is an art and when done properly can really be strategic and beautiful. I always say that boxing is the fastest chess game in the world. You are constantly trying to read your opponent’s next move while hiding you own intent. Watching a fighter who really knows what he is doing in there is a real sight to see-they know what is going to happen before it even happens and they are always working towards the “checkmate” (KO). Next time you watch a fight, try to look beyond the punches and kicks and watch the rhythms and trends of what is going on inside the ring/cage- you may be surprised about how much is really going on in there.

SNI: What’s the harder sport to train for? Boxing or MMA and why?

Chris: I would have to say MMA, for sure. There is so many aspects to the MMA athlete- boxing, muay thai, wrestling, jui-jitsu. The time commitment alone is unbelievable and I definitely tip my hat to those guys who really do train the right way. Even from a technical standpoint- to train to defend so many techniques is daunting to think about. You have to worry about so many weapons-punches, kicks, elbows, knees, takedowns, slams, submissions. You can be the best standup guy in the world, but if you don’t train for the ground, it may be all for naught!

Christopher Algieri graduated from Stony Brook University with a Bachelors of Science (B.S.) degree in Health Care Science. After earning is undergraduate degree, he went on to receive his Masters in Clinical Nutrition (M.S.) at New York Institute of Technology. He currently is finishing up his Pre-Medical prerequisite coursework while studying for the MCAT. Christopher is a Certified Sports Nutritionist (CISSN) by the International Society of Sports Nutrition (ISSN) and a NESTA Certified Fitness Nutrition Coach. He has worked closely with many top combat athletes in Boxing, MMA, and Kickboxing. While completing his undergraduate study, Christopher competed in Full-Contact Kickboxing and went on to close an undefeated professional kickboxing career of 20 wins with no losses. During his kickboxing career he accumulated many regional and international titles that culminated with two World Championship Titles (ISKA and WKA) in two different weight divisions. After retiring from the sport of Kickboxing at the age of 23, Christopher decided to turn to professional boxing. He is currently undefeated (11-0) and is looking to vie for the Junior Welterweight World Title. For more info: http://www.chrisalgieri.com/ http://competitiveedgephysicaltherapy.com/

Interview – Ashleigh Gass, CISSN

SNI: If there is ONE dietary strategy that you could implement in a novice fitness/health enthusiast, what would it be and why?

Ashleigh: Well, to sneak 2 strategies into one I’d say increase protein intake while decreasing intake of processed carbohydrates (cereal, breads, baked goods, wheat products, etc). The food journals I review from clients consistently show very low protein intake, and very high intake of the processed carbohydrates mentioned. Not surprisingly, he clients recording this type of intake are, initially, over-fat, out of energy, with less than stellar blood work. This strategy works well for several reasons: 1. increasing protein intake helps create a more efficient metabolism (via the higher thermic effect of protein), in addition to building a stronger immune system. 2. Blood sugar levels are controlled far better when processed carbohydrates are reduced, and controlled blood sugar levels allow your body to begin the fat-loss process.

SNI: What are your favorite exercises for developing the biggest muscle of all, the gluteus maximus!?

Ashleigh: My experience here is the execution of exercises is as important as the exercises chosen. In other words, most people haven’t been taught how to activate their glutes in lower body lifts. For example, many people try lunging and squatting their way to a firm behind, but when cued to use their glutes, they can’t feel anything. They are quad dominant, butt-less wonders (Dr. Buchberger’s coined term!). Furthermore, hip dominant lifts such as deadlifts, stiff leg deadlifts, and variations of these do not seem to be taught well anymore. Thus, between no glute activation in lower body lifts, lack of hip dominant lifts and a tendency towards quad dominance, you end up with no behind. So, to answer the question, my favorite exercises for developing nice perky glutes are proper gluteal activation patterns when deadlifting or using variations, and in all quad dominant lifts.

SNI: What is the most common mistake folks make when it comes to diet and/or training? As a personal trainer, how do you educate your clients regarding these mistakes?

Ashleigh: The most common dietary mistake people make is lack of food preparation and planning, which leads to empty refrigerators and take out. People know what to eat, they just don’t have systems in place at home to make it happen day after day. I learned these strategies from John Berardi and Carter Schoffer many years ago. As far as training mistakes, I’d say the same. Folks often times wander around the gym without a plan, without recording anything, and end up training the same way month in month out. As a trainer, I work with clients to assist them with appropriate food preparation/planning strategies, in addition to assisting them with program design so they learn their training programs well.

SNI: How do you eat (i.e. clean, dirty, McDonalds on Sundays, etc.) most of the time and what’s your favorite cheat dish/meal/snack?

Ashleigh: Lots of meat and seafood of all kinds, eggs, varied fat sources (olive oil, avocado, coconut oil) tons of veggies (all kinds of greens, and all kinds of colored veggies), yams and squash, and certain training supplements depending on the training phase. I don’t do the McDonald’s deal or dirty eating really at all, because it doesn’t feel good at all! Once weekly, I have a nice re-feed day which consists of tons of the above mentioned foods.

SNI: Last but not least, give us your top 5 favorite foods that we should all eat.

Ashleigh: Here ya go!

1. Eggs

2. Meat and seafood

3. Green veggies

4. Fish oil (I kind of think of fish oil as a food now rather than a supplement, as it’s so important)

5. Coconut oil

With a lifetime of experience in sports and training, Ashleigh possesses the knowledge, ability and passion required to create a positive transformation in the bodies and minds of her clients. Her extensive credentials include certifications as a Sports Performance Nutrition Advisor, Certified Sports Nutritionist through The International Society of Sports Nutrition (CISSN), and as a Certified Strength and Conditioning Specialist (CSCS). She is aMedical Exercise Specialist (MES), and is currently pursuing a master’s degree in human nutrition through The University of Bridgeport. Ashleigh graduated from the University of Victoria in 2003, where she earned a BSc, studying psychology and kinesiology. Ashleigh is also a graduate of the National Coaching Institute, having completed extensive sports science modules in the long-term physical preparation of the elite athlete.