Key Benefits of Zinc

Zinc is an essential trace element that’s found and used by every cell throughout your body.   Essential nutrients cannot be made by your body so you must obtain them through diet or supplementation.

Zinc is only required in small amounts.  However, if you are deficient in zinc – there are very serious consequences!  You require zinc for many highly important functions including hormone creation, immunity, wound healing, and many others.

Key Benefits of Zinc

1.     Major contributor to the immune system’s ability to successfully combat viruses and bacteria.

2.     Helps to create DNA in every cell.

3.     Critical to hormone synthesis and balance (e.g. thyroid, progesterone, cortisol).

4.     Essential for growth and development of babies and children.

5.     Key factor for the creation of enzymes including Super Oxide Dismutase which is arguably the most important antioxidant in your body!  Overall used to produce 300 enzymes.

6.     Key for proper wound healing (often recommended before and after surgery for this reason).

7.     Zinc is required in order to taste and smell anything!

8.     Prevents age-related vision loss.

9.     Naturally stabilizes blood sugar.

10.           Can help control high blood pressure.

11.           Key for male fertility.

12.           Boosts athletic performance through improved muscle repair.

Though outright deficiency isn’t very common in the United States, simply not getting enough zinc can throw important functions out of whack and make you feel not quite yourself.

Signs You’re Not Getting Enough Zinc

·       Loss of appetite

·       Diarrhea

·       Hair loss

·       Hormonal imbalance (especially low thyroid and low progesterone)

·       A weak immune system

·       Brain fog

·       Unexplained weight loss

·       Changes in taste

·       Changes in smell

·       Low libido

·       Poor wound healing

·       Fatigue

·       Digestive issues

·       Developmental delays in children

Factors that increase your risk of zinc deficiency

·       Gastrointestinal surgery

·       Birth Control Pills

·       Leaky gut syndrome

·       Vegetarians and vegans

·       Alcoholic Beverages

·       Sickle cell anemia

Hormones that Require Zinc for production and balance

·       Testosterone

·       Growth Hormone

·       Thyroid hormones

·       Estrogen

·       Progesterone

Zinc is extremely important to produce sex hormones and allowing for reproduction. In fact, zinc supplementation has been shown to improve male fertility and reduce pregnancy complications. Studies have also found that zinc supplementation can help improve strength, confidence and sexual desire.

At Home test for Zinc Deficiency

Purchase zinc sulfate liquid.   Hold a capful in your mouth, while noticing the following sensations:

·       Zero metallic taste –  a likely zinc deficiency

·       A delayed metallic taste –  minimal zinc deficiency

·       Immediate but slight metallic taste –  adequate zinc levels but could use a little more

·       Strong metallic taste –  you have sufficient zinc levels

Best Food Sources of Zinc

1.     Oysters

2.     Grass-fed beef

3.     Turkey breast

4.     Lamb

5.     Sesame Seeds

6.     Pasture-raised chicken

7.     Beans

8.     Pumpkin seeds

9.     Peanuts

10.           Cashews

11.           Sunflower seeds

12.           Cocoa

13.           Pork

14.           Egg

15.           Almonds

 High Quality Zinc Supplements

The best zinc supplements are chelated meaning zinc is bonded to amino acids allowing maximum absorption.   Look for products that contain “Albion Mineral Chelates” like Zinc Bisglycinate from companies like Jarrow, Blue Bonnet Labs.  Another excellent form is “Optizinc” which is another high-quality chelated zinc supplement

   

How Much Zinc Should You Take?

An adult should be getting at least 40 mg of zinc per day. However, It is possible to take too much zinc, especially in the form of supplements. If you  take too much as you think you could experience:

·       Nausea

·       Abdominal cramping

·       Vomiting

·       Poor appetite

·       Headaches

If you consistently eat foods containing high levels of zinc like those listed above, you likely do NOT need to supplement. 

If you are a vegetarian or vegan and do not eat plenty of nuts/seeds like Pumpkin Seeds (highest food source of zinc available) you probably require a zinc supplement.

Most multiple vitamins contain about 15 mg of zinc so if you are taking a high quality multi with a chelated form of zinc it is unlikely you need more.

The exception would be before surgery or healing from a physical injury or wound.    The other time zinc is highly beneficial is zinc lozenges as soon as you feel a cold coming on – can abort a cold entirely if taken at onset!

How to Make Your New Year’s Resolution Come True

Clue:  If you want to make your resolution come true -- willpower won't get you there!

Achieving goals is best approached as if you are trying to overcome an addiction.  In fact, that is exactly what you are doing. We all tend to become addicted to our lifestyle and habits it is composed of.

"Willpower is for people who are still uncertain about what they want to do."  -- Helia

If willpower is required – there is clearly some type of internal conflict. You want to lose weight, but you also want that beer.

When willpower is required there are two causes:

1. You don't know what you want, and you therefore have internal conflict.

2. You are not committed to a goal/change and have not created the conditions that facilitate your commitment.

What do you really want?

If reaching your goal requires willpower, you haven't figured out what you want. Because once you really make a decision, the internal debate is over.

After you decide what you want, the decision is made. Thus, all future decisions regarding that matter have also been made. No questions.

So, are you serious about your goals? Until you decide, you'll be required to use willpower, and will continue making minimal progress.

Are you committed?

When it comes to achieving goals, commitment involves:

·       Making it public

·       Setting a timeline consisting of small measurable goals that lead to the overall goal

·       Creating several forms of feedback and accountability

·       Removing everything in your environment that opposes your commitment

Once you truly commit - it's as though you've already succeeded. All doubt and disbelief are gone.

Commitment involves building your life around your goals. Your internal resolve, naked to an undefended and opposing environment, is not commitment.

Create conditions that make success inevitable

You will fail to achieve your goals if you don't change your environment.  An alcoholic who really wants to quit drinking needs to not hang around bars and people drinking, but this analogy applies to all goals!

So consciously create an environment that facilitates your commitments. Actually, if you're really committed to a goal, this is exactly what you'll do.

This is how personal growth occurs. We adapt to our environment. Thus, personal growth involves deliberately choosing or creating environments that help mold us into the person we want to become.

Summary

Bill Walsh said,"If your why is strong enough you will figure out how!"

If you're required to use willpower:

·       You haven't made up your mind.

·       Your desire (your "why") for your goals isn't strong enough.

·       You haven't fully committed to what you're going to do.

·       Your environment is not in alignment with your goals. You haven't created an environment that facilitates reaching your goals.

Quick and Easy Holiday Travel Workouts

It is easy to get out of your regular exercise habit during the holidays – particularly if you must travel a lot!    The good news is with a little preparation it is easy to get in an effective workout anywhere.

Here are a couple of ideas for getting your workouts in anywhere, anytime:

Resistance Bands - https://resistancebandtraining.com/shop/total-fitness-package/- everything you need to perform a safe and effective total body strength training routine that can be done anywhere including a hotel room.    Check out the site for some great free workout programs.

Core Flytes - https://www.flytefitness.com/ Inexpensive and great for travel Core Flytes allow a highly effective full-body workout just about anywhere and at any ability level.    Their website and youtube channel provide lots of workouts and exercises.

TRX Suspension Training - https://goo.gl/TtpmAA - The TRX Home System provides another great travel workout option including a great app that shows you exactly what to do!

Bodyweight Routine - https://www.muscleandfitness.com/training/workout-routines/best-bodyweight-workout-all-time - this Men’s Fitness Bodyweight Routine provides several options that require zero equipment.

3 Best Bodyweight Exercises - https://workoutanytime.blogspot.com/2016/03/the-three-best-bodyweight-exercise.html - a simple, yet highly effective workout check out these three bodyweight moves that can be done anywhere.

Walking or Running can be done in many locations, and with proper clothing you can go for a walk or a run even during cold weather.     In addition, cold weather workouts provide the added benefit of revving up your metabolism (cold exposure is a proven way to boost metabolic rate).

Stairs can be found almost everywhere and walking or running up and down stairs provides a fantastic interval based cardio challenge while also challenging lower body and core strength.

Yoga Routine – Yoga can be performed anywhere and there are many great online videos including this one from Pop-Sugar:  https://www.popsugar.com/fitness/10-Minute-Power-Yoga-Workout-31081952

Holiday Gifts for Fitness Enthusiasts

There is still time to order from Amazon and get a delivery in time for Christmas!    So what should order for the fitness enthusiast in your life?     Fortunately, there are some fantastic products to allow you to get a great workout at home or on the road when you cannot get to the gym. 

Quiet Punch – a simple to set-up and use device that you mount in between just about any standard door.     Once it is set-up it provides a square punching surface mounted between two poles that go across the door frame and is suspended by bungee cords from the poles.      You can really get after it and get a fantastic boxing workout that does not shake the house down!    The app comes with great workouts and the system has a cell phone holder so you can watch and follow one of the many boxing/fitness videos available through the app.        You can purchase from Amazon or directly at www.quietpunch.com At $125 Quiet Punch is not cheap but not that expensive and is really a fun workout for those who enjoy boxing.

Floor Dolly Systems– there are several great floor dolly systems that allow you to get a fantastic core workout and work the rest of your body at the same time.   These products emphasize the eccentric or muscle lengthening portion of an exercise in a simple but profound way and there are endless exercises you can do in a small area.    Get ready for some big time soreness if you go after it hard the first time since these products place a strong emphasis on the muscle lengthening phase of each exercise since you have to control your movement.    Harder surfaces tend to greatly magnify the challenge wihile carpeted surfaces create more resistance.  Great products in this category include:

Core Flyte by Flight Fitness which provides two small hand/foot dollies with three ball rollers with a sealed bearing system.       Although they are small they work on many different surfaces band because there are two provides you can put both hands or both feet or both knees on them which allows many exercise variations to allow you to effectively overload every muscle group in the body.     Core Flytes can be purchased on Amazon or directly from www.flytefitness.com and are reasonably priced at $85.

Core Coaster is another dolly device at a much lower price point.   It has larger wheels rather than using the balls like Core Flyte.    If you are going to use on carpets this product should allow smoother movement because of the larger wheels and the platforms are also much larger than Core Flyte.    The three wheels are mounted in a swiveling carriage mounted to bottom of the platform which allows 360 movement just like the Core Flyte.     At $39 these are a steal!  You can purchase directly from Amazon.

Elastic Resistance– are a fantastic way to provide a full body workout that can be done in a very small space and virtually anywhere.    There are two main types of elastic resistance:

Circular Tubing that usually has handles attached – can purchase many different types directly from Amazon

Flat Circular Bands– www.resistancebandtraining.comor directly from Amazon

If you also include a door mount which typically is placed through the inside edge of the door jam while door.   Then you close the door and there is usually a loop or other way to attach tubing to this anchor so that you can push and pull against the tubing.

There are literally hundreds of highly effective exercises than can be done with elastic resistance and for less than $100 you can buy several different sizes/strengths of bands and sizes along with door mount and take them anywhere!   Resistance bands can be purchased directly from Amazon and great brands include Lifeline Fitness www.lifelinefitness.com and www.resistancebandtraining.comfor flat circular bands.

Suspension Trainers– the most well-known is TRX, but there are quite a few high-quality options.   Suspension Trainers use straps with handles and by adjusting your hand and foot position relative to the straps and where they anchored you can do hundreds of exercises and work your body head to toe.   These systems are light and very easy to transport.     Most come with some type of door or universal mounting system to allow you to use them in many places from a hotel room to a playground to a gym.

High quality Suspension Trainers include:

TRX – the most well know product on the market and it is available from TRX available on Amazon for $149.    Or buy directly from TRX at www.trxtraining.com

Lifeline Jungle Gym XT – another fantastic product with a split anchor design which allows you to precisely target certain muscles better such as chest doing chest flys.   At $99.99 this is a great value and a virtually indestructible product.   This product can be purchased from Amazon or at www.lifelinefitness.com

Cross-Core 180 – if you want the Cadillac of Suspension Trainers this is probably your pick!     By far the most versatile in the category, virtually indestructible, and most importantly allow a unique rotation anchor system that provides an adjustable level of extra instability and movement that can take your workouts to a whole new level.    The handle and adjustment systems are also the best and allow many more types of exercises than any other product in this category.    At $249.95 on Amazon its not cheap but you do get what you pay for here!    Also available at  https://crosscore.com/

An Ideal Ski Conditioning Program

In order to design an effective ski conditioning program the first task is to understand the key physiological requirements of skiing ski specific:

Strength

Balance/Stability/Kinesthetic Awareness

Speed

Muscular Endurance

Cardiovascular Endurance

Flexibility

What is Ski Specific Strength?

Ski specific strength requires strength of the key muscles used in skiing and the right type of strength relative to the specific muscular contractions required in skiing.    The key muscles include the Quadriceps (front of thigh), hamstrings (back of thigh), Gluteals (hip musculature), inner thighs, outer thighs, calves, core musculature, low back, shoulder, back, and arms.    These muscles will use all three contraction types: Concentric (muscle shortening to project force externally), Isometric (static contraction to prevent movement), and Eccentric (muscle lengthening to absorb forces – like moguls!).     

The unique requirement for skiing is Isometric and Eccentric strength and endurance which requires a specific set of conditioning exercises that mimic the sports requirements from these muscles.  The core muscles will also mostly be used in an eccentric and isometric fashion and need to be conditioned specifically as well.

Strength Training for Skiing

It is important to use mostly compound, multi-joint exercises for the majority of strength training exercise for skiing.   For example, a leg press will provide better overall benefit for the quadriceps than a leg extension because it is a compound, multi-joint exercise.  Better yet, if you are able, choose an exercise that also requires balance such as a squat or a lunge that is also a compound, multi-joint movement yet requires much more stabilization and balance resulting in better transfer of benefits to skiing. 

These same ideas apply to upper body strength training. For example, a machine bench press will provide more benefit than a Pectoral Fly Machine (aka “Pec Deck”) because the bench press movement is a compound, multi-joint movement rather than an isolated single joint movement like the pec dec.  However a bench press will provide more benefit than a machine bench press because it requires more stabilization and balance, and dumbbell bench presses provide an even greater carryover of strength since there is an even higher stability and balance requirement!

Great Ski Training Strength Exercises

Squat with barbell or dumbbells

Wall seat for time

Lunge with dumbbells or barbells

Walking lunges

Side lunges

Lunges on a slide board (very strong eccentric component)

Standing Adductor Exercise on Slideboard

Push-ups

Dips

Pull-ups/Pulldowns

Seated Rows/Dumbbell Rows

Pulldown with rope handle linked with a tricep extension to mimic the mechanics of poling.

The reACT Trainer – the Ultimate Ski Specific Training Tool!

The reACT Trainer (see a video demonstration here: https://www.youtube.com/watch?v=S86Vx_4253Q) is by far the most effective tool for developing ski specific strength, endurance, power, balance and stability.    It emphasizes eccentric muscle contractions which are so important in skiing while also demanding balance and core strength.    5 – 10 minutes twice a week for 3 – 6 weeks before ski season will make an incredible difference in your skiing performance!

What is the best way to do Ski Specific Cardio Training?

Skiing, particularly at altitude, will place demands on the cardiovascular system.  Aggressive skiing, particularly in moguls, places high end demands on the cardiovascular System.  Specifically skiing involves high levels of muscular effort for 1 – 5 minutes followed by rest while on the ski lift.  So cardiovascular conditioning should include interval training to specifically condition for the stresses of skiing. 

Slideboard Training – the ideal tool for Ski Specific Cardio and Strength Training!

A slideboard specifically stresses the key muscles used in skiing emphasizing eccentric and isometric muscular contractions along with strong concentric contractions in a dynamic manner that demands balance and stability.   

The slideboard also uses lateral movement which is required heavily in skiing and not provided by any other apparatus!  The down up down and side to side pattern of weight transfer that is so essential to downhill skiing can duplicated perfectly on a slideboard.

Slideboards are one of the few devices that Olympic skiers actually use for conditioning because slideboards work!

Other Cardiovascular Training Options

Rollerblading is OUTSTANDING if you find a place where you can maintain speed safely, learn to Rollerblade properly, and wear protective gear.

Bicycle – both indoor and even better outside because of increased balance requirements

Stair climbing real stairs or using a machine (Do NOT hold on at all while using a climber. This greatly decreases the benefits of a climber by eliminating the need to balance and stabilize and also reduces the caloric expenditure – there are no bars to hang on when you ski!)

Treadmill using an interval based program

Rower, elliptical or other machine – as above

Flexibility and Skiing

Flexibility Training aka “Stretching” refers to exercise done to restore the resting length of muscle groups to their ideal position.  Flexibility requirements are different based on your body type and skiing has its own particular flexibility requirements depending on how hard you ski.  Key muscles that require flexibility to allow proper mobility of the ankle, knee, hip and shoulder include:

Calf muscles such as Gastrocnemius (long calf muscle) and even more so Soleus (short calf muscle) must be capable of a large range of motion so that they allow the knee to flex forward to keep pressure on the front of the ski while the foot is fixed on the ski.

Adductors (inner thighs) need to be capable of moving through a relatively wide range of motion and be capable of producing force throughout the range.

Hamstrings are not typically put through an extreme range of motion skiing, but flexibility is required.

Hip flexors are used frequently and because the hip is constantly in a position of flexion the hip flexors are prone to becoming overly tight from skiing.

Shoulder and chest muscles are used extensively for poling and the upper arm is moving through a significant range of motion in poling.

Static Stretching

The most recognized and safest form of stretching is called static stretching which refers to the fact that a muscle is placed in a slightly stretched position (any pain is always bad) and held there without movement for 30 -60 seconds.  This type of stretching is most effective AFTERexercise and in fact stretching before exercise has NOT been shown to be of benefit and done incorrectly can clearly cause more harm than good.

Stretching cold muscles is not beneficial which is one of the reasons stretching after exercise is more effective.  To prepare for vigorous exercise warm-up by easing into the activity.  In the case of skiing start with easier slopes well within your ability and perform lots of turns to warm the muscles up and prepare for the challenge ahead.  By holding a stretch position after exercise your nervous system turns off the tendency to pull against the stretch and allows the muscle length to reset to a more appropriate position.

Ski Stretches

Bent leg and straight leg calf stretches

Hamstring stretch

Hip Flexor stretch

Adductor stretch

Chest stretch

Speed and Power Training for Skiing

AFTER building a base of strength, muscular endurance, cardiovascular endurance, and flexibility you can begin to focus on speed and power through plyometric training.  Plyometric training utilizes jumping and other explosive drills that use energy stored in the muscle during prestretch to produce maximal muscular contractions. You have no business doing this type of high intensity training without professional guidance and then AFTER you have established a base of strength, endurance and flexibility.  The slideboard actually provides this type of approach in an easy to control manner.   After achieving a level of skill and initial conditioning you can incorporate a down up down movement pattern that results in rapid eccentric loading followed by a vigorous concentric contraction to provide plyometric training specific to skiing.   The reACT Trainer is the ideal, safe way to develop ski specific strength, speed, power and endurance!

How much exercise does it take to burn off Thanksgiving Foods?

To put this in perspective it is very easy to eat upwards of 4,500 calories if you really go crazy and pay no attention to portion size, how many portions you are eating, and what you are eating.      Given that the average person burns somewhere around 2,000 calories per day it means that you would have to fast for more than two days to get rid of this entire holiday binge!

On the other hand, let’s take a look at a more restrained (yet enjoyable) Thanksgiving Meal by looking at everything you would eat, how many calories each item contains, and how long it would take to burn off with specific exercises.

3 pigs in a blanket – 150 calories – 15 minutes – walking at a moderate speed for 15 – 20 minutes

1oz brie cheese – 95 calories – Ice skating continuously for 12 minutes

4oz Sweet Potato – 187 calories – 45 minutes of weight lifting

½ cup Green Bean Casserole – 227 calories – 18 minutes of jumping rope

1 glass of wine – 125 calories – 10 minutes of burpees

¼ cup cranberry sauce – 102 calories – 20 minutes of cycling outside

3.5 oz white meat turkey with skin – 177 calories – 20 minutes of touch football

½ cup gravy – 25 calories – 3 minutes of jumping jacks

½ cup stuffing – 195 calories – 25 minutes of swimming

1 cup mashed potatoes – 237 calories – 1 hour of canoeing

3 by 3 inch square cornbread – 198 calories – 25 minutes of stair climbing

Green Bean Casserole – 227 calories – 30 minutes of walking at a moderate pace

Pecan Pie Slive (1/8 of pie) = 500 calories – 1 hour of ice skating

How to Enjoy Alcoholic Beverages Without Getting Fat During the Holidays!

The holidays are a time of celebration, and assuming you do NOT have a problem with alcohol and can drink responsibly, it is okay to imbibe!    The key to not getting fat from alcohol is to understand the calorie and carb content of alcoholic beverages and plan your intake ahead of time in terms of exactly what you chose to drink and how much you have.   

All alcoholic beverages tend to drive insulin production so they are big no, no for diabetics and other people taking certain medications.   ALWAYS check for drug and alcohol interactions before drinking any alcoholic beverage.

It is also important to understand that in addition to the alcohol content itself alcoholic beverages are often full of sugar which further drives insulin and fat production.    The good news is that there ARE alcoholic beverages that are much lower in sugar/carb and calories.

Champagne

One of the best deals for a low carb holiday beverage is champagne!   Champagnes have the lowest carb and calorie content of any wine so are a great choice – particularly dryer champagnes.   A 4-ounce serving contains just 1.6 grams of carb and only 84 calories making Champagne the best choice for holiday cheer!

Common White Wines

After Champagnes the next best choice is white wines (NOT including ANY dessert wines!)

Per 5 Ounce Serving Size:

Chardonnay -   120 calories and 3.43 grams of carb

Sauvignon Blanc – 120 calories and 3 grams of carb

Reisling – 120 calories and 5.54 grams of carb

Pinot Grigio – 122 calories and 3 grams of carb

Common Red Wines

Merlot – 118 calories and   grams of carb

Cabernet Sauvignon – 130 calories and 3.82 grams of carb

Burgundy – 122 calories and 5.46 grams of carb

Pinot Noir – 116 calories and 4 grams of carb

Shiraz – 116 calories and 3.79 grams of carb

Low Carb Beers

Bud Select 55 – 55 calories with only 1.9 grams of carb

Miller64 – 64 calories with 2.4 grams of carb

Michelob Ultra – 95 calories with 2.62 grams of carb

Becks Premier Light – 64 Calories with 3.2 grams of carb

Miller Light – 96 calories with 3.2 grams of carb

Amstel Light – 95 calories with 5 grams of carb

Coors Light – 102 calories with 5 grams of carb

Bud Light – 110 calories with 6.6 grams of carb

Mixed Drinks

Liquor such as gin, vodka, scotch and rum, but are full of calories and to some extent act as a “super” carb driving insulin and hunger.    That being said they do not contain any carb whatsoever so as long as you mix them with no sugar/calorie mixers you can keep your carb and calorie intake somewhat under control.

One of the best choices is Vodka and Soda Water with Lime or Lemon coming in with zero carbs and about 100 calories!   Other examples are whiskey and diet coke, Seagrams 7 and Diet 7-up, Rum and diet cola, or Spiced Rum and Diet Ginger Ale.

What to avoid!

Watch those mixers when it comes to mixed drinks – most standard mixers such as all sodas, fruit juices, and tonic are full of sugar unless you use the diet versions.      All your Caribbean and Tropical drinks such as Pina Coladas, Daquireis, Mai Tai’s, and Margaritas, etc are chock full of sugar and calories.

Set a Budget for Your Intake!

Set a budget on your intake of alcoholic beverages and actually keep track as you drink them making a point of knowing how much you have had each hour.     Remember each beer, glass of wine, and mixed drink takes one hour to process for the average male (and longer for females) so anything above 1 per hour is getting you inebriated at some level.   

In addition to budgeting your intake drink a glass of non-alcoholic, no calorie beverage such as water or club soda for each drink/beer/glass of wine you have to slow yourself down and stay hydrated.

If you want to catch a buzz drink your limit and switch to all non-alcoholic beverages for 2 – 4 hours before driving.     

Even better – get a designated driver or use Uber or Lyft for travel to and from Holiday Parties!