Fit Tips

DOMS: Reducing Inflammation Through Diet and Recover Quicker

November 5th, 2018 by Debbie Martilotta

You know that moment. You wake up a few days after a workout and think to yourself, “Ah, now I feel it.” The technical term for this post-workout evidence of hard effort is delayed onset muscle soreness or DOMS.

 

DOMS happens when you work your muscles harder
than they are used to working. 

That’s the simple explanation, but on a biological level, there’s a lot more going on. When we work our bodies harder than they are used to, the response is inflammation. The next natural step is an immune response. When our bodies can’t deal with exercise-induced muscle damage, we experience DOMS. While the exact mechanisms are not well understood, DOMS appears to be a product of inflammation caused by microscopic tears in the connective tissue elements that sensitize nociceptors and thereby heighten the sensations of pain.

Smart recovery can prevent DOMS from derailing your training.

  • The best recovery foods to eat after an intense workout are raw, organic whole foods containing healthy amounts of carbs and protein
  • Some of the specific foods shown to soothe muscle soreness include bananas, cacao, coffee, eggs, salmon, spinach, sweet potatoes, and watermelon, as well as spices like cinnamon, ginger, and turmeric
  • Two substances you should avoid combining with exercise are alcohol and sugar, both of which cause inflammation

Cut Your Cancer Risk By Eating Organic

October 23rd, 2018 by Debbie Martilotta

You can protect yourself from cancer by eating organic, a new study suggests.

Those who frequently eat organic foods lowered their overall risk of developing cancer, a study published in JAMA Internal Medicine finds. Specifically, those who primarily eat organic foods were more likely to ward off non-Hodgkin lymphoma and postmenopausal breast cancer compared to those who rarely or never ate organic foods.

Led by Julia Baudry, an epidemiologist at Institut National de la Sante et de la Recherche Medicale in France, a team of researchers looked at the diets of 68,946 French adults. More than three-quarters of the volunteers were women, in their mid-40s on average. These volunteers were categorized into four groups depending on how often they reported eating 16 organic products, including fruits and vegetables, meat and fish, ready-to-eat meals, vegetable oils and condiments, dietary supplements and other products.

Follow-up time varied for each participant but lasted slightly more than four and a half years on average, and during that time, the study volunteers developed a total of 1,340 cancers. The most prevalent was breast cancer (459) followed by prostate cancer (180), skin cancer (135), colorectal cancer (99), and non-Hodgkin lymphomas (47).
The authors calculated cancer risk

Comparing the participants’ organic food scores with cancer cases,
the researchers calculated a negative relationship between high scores
(eating the most organic food) and overall cancer risk.

Those who ate the most organic food were 25% less likely to develop cancer. Specifically, they were 73% less likely to develop non-Hodgkin lymphoma and 21% less likely to develop post-menopausal breast cancer.

Even participants who ate low-to-medium quality diets yet stuck with organic food experienced a reduced risk of cancer, the authors found.
The authors theorize a “possible explanation” for the negative relationship between organic food and cancer risk stems from the “significant” reduction of contamination that occurs when conventional foods are replaced by organic foods.

“If the findings are confirmed, promoting organic food consumption in the general population could be a promising preventive strategy against cancer,” Baudry and her colleagues concluded. Read the complete article link the link below.

by Susan Scutti, CNN


We added more class times!

September 25th, 2018 by Debbie Martilotta

Our move is complete and our clients have asked for more class times. We couldn’t be happier to add 2 new midday classes!

CLASS SCHEDULE:
Tuesday 11:45 am-12:15 pm, and 6:30 – 7 pm
Thursday 11:30 am-12 pm, and 6:30 – 7 pm
Saturday; 10:30 am 

You may notice that we kept the ever popular evening and Saturday am classes. We removed the Monday noontime class.

By offering 2 new midday class times, we hope to not only keep our current clients in great shape but also better serve our new neighbors in Cascade and surrounding communities.

Your life is busy and staying in great shape is important to you. We agree! Come and join us for a 30 minute class of high-intensity strength training at one of our new times on Tuesday at 11:45 am and Thursday at 11:30 am.

Along with proper diet and lifestyle changes, DBM Strength Training is designed for clients who want to achieve maximum results.


How to Fight Muscle Loss Due to Aging

September 18th, 2018 by Debbie Martilotta

Sarcopenia, also known as muscle loss, is a common condition that affects 10% of adults who are over 50 years old.

While it can decrease life expectancy and quality of life, there are actions you can take to prevent and even reverse the condition.

Although some of the causes of sarcopenia are a natural consequence of aging, others are preventable. In fact, a healthy diet and regular exercise can reverse sarcopenia, increasing lifespan and quality of life.

What Is Sarcopenia?
Sarcopenia literally means “lack of flesh.” It’s a condition of age-associated muscle degeneration that becomes more common in people over the age of 50. After middle age, adults lose 3% of their muscle strength every year, on average. This limits their ability to perform many routine activities. Unfortunately, sarcopenia also shortens life expectancy in those it affects, compared to individuals with normal muscle strength.

Sarcopenia is caused by an imbalance between signals for muscle cell growth and signals for teardown. Cell growth processes are called “anabolism,” and cell teardown processes are called “catabolism”. For example, growth hormones act with protein-destroying enzymes to keep muscle steady through a cycle of growth, stress or injury, destruction and then healing. This cycle is always occurring, and when things are in balance, muscle keeps its strength over time.

However, during aging, the body becomes resistant to the normal growth signals, tipping the balance toward catabolism and muscle loss. Although aging is the most common cause of sarcopenia, other factors can also trigger an imbalance between muscle anabolism and catabolism.

Four Factors That Accelerate Muscle Loss

  • Immobility, Including a Sedentary Lifestyle
  • Unbalanced Diet
  • Inflammation
  • Severe Stress

Exercise Can Reverse Sarcopenia
The strongest way to fight sarcopenia is to keep your muscles active. Combinations of aerobic exercise, resistance training, and balance training can prevent and even reverse muscle loss. At least two to four exercise sessions weekly may be required to achieve these benefits.

All types of exercise are beneficial, but some more than others.

1. Resistance Training
Resistance training includes weightlifting, pulling against resistance bands or moving part of the body against gravity. When you perform resistance exercise, the tension on your muscle fibers results in growth signals that lead to increased strength. Resistance exercise also increases the actions of growth-promoting hormones. These signals combine to cause muscle cells to grow and repair themselves, both by making new proteins and by turning on special muscle stem cells called “satellite cells,” which reinforce existing muscle.

Thanks to this process, resistance exercise is the most direct way to
increase muscle mass and prevent its loss.

2. Fitness Training
Sustained exercise that raises your heart rate, including aerobic exercise and endurance training, can also control sarcopenia. Most studies of aerobic exercise for the treatment or prevention of sarcopenia have also included resistance and flexibility training as part of a combination exercise program.

3. Walking
Walking can also prevent and even reverse sarcopenia, and it’s an activity most people can do for free, anywhere they live.

SUMMARY:
Exercise is the most effective way to reverse sarcopenia. Resistance (Strength) training is best to increase muscle mass and strength. However, combination exercise programs and walking also fight sarcopenia. At DBM, we suggest staying fit at every age and not allowing sarcopenia to set in. But, it is never too late to get started with your strength training, especially under the guidance of certified personal trainer Debbie Martilotta.

In part by Matthew Thorpe, MD, PhD 


Muscle: The Organ of Longevity, a Broken Brain Podcast

August 22nd, 2018 by Debbie Martilotta

We use our muscles every day, from our brain to our quads, for the smallest and the biggest tasks. Muscles make up an impressive 45% of our body mass. Did you know that muscle is an endocrine organ and regulates metabolism? Did you know that using your muscles can actually help reduce systemic inflammation?

Today on The Broken Brain Podcast, Functional Medicine practitioner Dr. Gabrielle Lyon joins our host, Dhru Purohit, to talk about muscles and optimizing our body composition by eating protein, strength training, and more. Dr. Lyon specializes in muscle-centric medicine and works with her patients to fine-tune metabolism, balance hormones, and transform body composition.

If you want to learn all about protein, and what it can do for your muscles, how it can increase your energy, and increase your longevity, I hope you’ll tune in to our podcast.

In this episode, we dive into:

Muscle: The organ of longevity (2:18)
Obesogenic sarcopenia—what does that mean? (5:08)
Brain and muscle health in the aging (8:13)
Importance of maintaining muscle (10:18)
Everything you need to know about protein (13:21)
Sources of protein (15:58)
Plant-based protein (18:04)
Dr. Lyon’s personal daily diet (20:18)
Aging healthfully (25:26)
Building muscle—where to start? (27:51)
How do I prioritize protein correctly in my daily diet? (32:55)
Dr. Lyon’s favorite protein supplements (36:06)
How can the right protein change my life? (37:43)

I hope you enjoy this conversation as much as I did.

Wishing you health and happiness,
Mark Hyman, MD


New Studio Location Announced: Bigger and Better!

August 15th, 2018 by Debbie Martilotta

We Are Moving!

DBM Strength Training is moving, our new address is 
6809 Cascade Rd SE, Suite A, GR, MI 49546
Northeast Corner of Cascade Village Centre
(Cascade Rd SE at 28th St. SE), next to Heffron Farms

We are excited to offer;
more space, more windows, and possibly a shower facility.

We will be at the east end of Cascade Village Centre, next door to Heffron Farms and across from Starbucks.

Yes, you read that correctly – Starbucks!

The new studio space will be completed by Monday, August 27th. All classes and sessions from that date on will be in the new building.

 

 

 

CLASS SCHEDULE REMINDER:

Tuesday: 11:45 am-12:15 pm and 6:30 – 7 pm |  Thursday: 11:30 am-12 pm and 6:30 – 7 pm | Saturday: 10:30 am 

We suggest our clients have 1-2 personal training sessions per week by appointment, We also offer group classes at $10 each and find they are a great way to supplement your training sessions.

CLIENT REFERRAL PROGRAM:

For each new client who trains a minimum of 3 months with DBM, the referring client receives a $100 credit on their DBM account. *Be sure to introduce us to your referral prior to their training.


Importance of Proper Form When Strength Training

August 8th, 2018 by Debbie Martilotta

I am a stickler on proper form!

In both my classes and sessions, you will hear me correcting my clients form as needed. You’ll see me demonstrating proper form, you’ll even occasionally hear me tell a client to drop down a “click” in their weight to maintain proper form.

This article from the NFPT blog explains why proper form is so important.

I’m sure we’ve all witnessed it before, and we may even be guilty of doing this ourselves – improper form and technique when attempting to lift heavy.

Sure, the only way to increase muscle mass is by lifting heavy but what’s the point if you’re going to have sloppy form? Not only can we potentially cause injury to ourselves or clients with improper form, but we’re not working the intended muscle groups with improper form either. When strength training any area of your body, having proper form and technique is crucial to make sure you’re working the intended muscle groups that you want to develop and grow.

There are several factors that play important roles when strength training.

Prevent Injury

One of the most important reasons to maintain proper form during weight lifting exercises is to prevent injury. When we lift a lot of heavy weight, this can cause the body to become misaligned that can place your tendons, muscles and joints in positions that can potentially cause strains or tears. Rule of thumb here is to lower the weight if you have to sway your body in order to life the weight up. It’s always better to lift lighter weights with proper form than to lift heavy weight with sloppy form and work your way up the “ladder” to the heavier weights! For example, if you’re performing bicep curls with dumbbells, and you have to swing your whole body into the exercise to lift the weight- then this is a sign that the weight is too heavy and you should find a lighter weighted dumbbell.

Muscle Targeting

Proper form also ensures correct muscle targeting. Going back to the bicep curls, if we’re swinging our whole body into the intended bicep curl movement, chances are that our bicep is not getting worked, and you’re working more of your shoulder girdles and core. By doing this you can potentially cause injury to the intended muscle that you are trying to work, and strain other areas in the body that aren’t intended to be worked, with the example of bicep curls.

Proper Breathing Techniques

One area I’d like to discuss also is breathing. Proper form helps to ensure proper breathing techniques during our reps and sets. This is essential for weight training exercises because it helps to generate more force and reduce the chance of heart problems, aneurysms and severe increases in blood pressure. When you use the correct form you will be able to breathe the air in easier, and you will be able to focus on the exercise at hand with much greater detail. Rule of thumb here is to inhale just before the positive (lift) and exhale after the negative (lowering the weight) and keep this pace for each rep of each set.

Everyone likes to use heavyweight in the gym, but in order for us to lift the maximum weight, our muscles need to be in the ideal position to generate force. When movements become unaligned, muscles are placed at awkward angles decreasing functionality. By maintaining proper form you will be able to lift heavier that will be noticed with visible results in a shorter timeframe.


Pitfalls to avoid when replenishing fluids this summer

August 8th, 2018 by Debbie Martilotta

What to Drink When You’re Dehydrated

Staying hydrated regulates body temperature, allows your heart to work more efficiently, prevents headaches and muscle fatigue, aids digestion, and even boosts your mood. But in the heat of summer, it’s easy to become dehydrated without realizing it.

You might be tempted to try one of the many sports drinks or flavored waters on supermarket shelves, thinking they’re a step up from plain old H₂0.

What’s the truth? Consumers Report’s nutri­tion­ists took a closer look at the types of hydration drinks on the market. Here’s their verdict.

Sports Drinks
These were originally developed for hard-core athletes to replenish electrolytes, such as sodium and potassium, that are lost in sweat, plus carbohydrates that muscles use for fuel. “The average exerciser needs to replace water, not electrolytes,” says Amy Keating, R.D., a CR nutritionist.

Worse, sports drinks could offset the calorie-burning benefits of exercise. “A person who weighs 150 pounds will burn around 150 calories in 30 minutes of brisk walking, but sports drinks can have about 100 calories in 16 ounces,” Keating says. Zero-calorie and low-calorie sports drinks might not have any sugar (or as much) but may have artificial sweeteners. And both types might have artificial colors or other added ingredients.

Water With Added Vitamins
There’s no need to replenish vitamins just because it’s hot out or you went for a run. And if you drink a lot of these, you run the risk of overloading on vitamins, especially if you take a multivitamin and/or eat vitamin-fortified foods, such as certain cereals. Also, read labels; some products are full of sugars.

Plant Waters
Labeling on certain coconut, maple, cactus, and other trendy plant waters suggests that these drinks are more hydrating than water or a more natural alternative to sports drinks. There’s not much truth to the hydration claims, but they are lower in sugars. Coconut water has about 40 to 65 calories and 9 to 14 grams of sugars in 8 ounces; cactus and maple have about 25 calories and 5 grams of sugars in 8 ounces.

Ice Tea
Brewed tea has negligible calories and contains antioxidants that may improve heart health and lower the risk of cognitive decline and type 2 diabetes.

But when it comes in a bottle, tea might not have any of these benefits. Many bottled ice teas are nutritionally on a par with soda—containing loads of sugars. Diet ice teas will be low in sugars and calories, but they may have artificial sweeteners, such as aspartame and sucralose.

Instead, look for ice teas labeled “unsweetened.” “You can add stevia and get far fewer sugars than in many presweetened versions,” Keating says.

If you want antioxidants, brew up a pitcher. “Bottled teas are very low in antioxidants compared to freshly brewed tea,” says Joe Vinson, Ph.D., a professor emeritus of chemistry at the University of Scranton, whose lab has analyzed a variety of teas. But the antioxidants dissipate over time. “We found that once brewed, the antioxidant content went down about 10 percent a day,” Vinson says. So don’t make a bigger batch than you can drink in a day or two.

Homemade Alternatives
Do-it-yourself flavored waters are a healthy and tasty alternative to bottled drinks. Start with a large pitcher of ice water and add sliced fruit. Or try the idea below from Chad Luethje, executive chef at the Red Mountain Resort in southwest Utah.

Ginger-Peach Cooler
Add 2 quartered peaches (or another stone fruit) and about 2 inches of peeled ginger root, thinly sliced. Fill a pitcher with water and stir gently. Add fresh lemon verbena leaves or lemongrass stalks, if desired.

By Consumer Reports

 


The Best Workout Ever, According to Science

August 6th, 2018 by Debbie Martilotta

It seems like every other week there is a new study touting the best way to work out.

Since my clients are reading these, I like to check them out too. Imagine my smile when I read a “top 10” article and found that several of our “DBM” moves were included.

1. Dumbbell Front Squats
Set your feet hip-to-shoulder-width apart. Holding dumbbells above your shoulders, elbows bent and close to your sides, inhale as you sit back deeply while keeping your chest high, into a squat. Exhale and press the floor away to come back to stand.

2. Dumbbell Shoulder Presses
Start with the dumbbells in your hands, fingers facing forward, just above your shoulders by your ears. Soften your knees. Inhale, then exhale as you press the ‘bells above your head, together but not touching. Resist the weight as you bring them back down.

3. Bentover Rows
Begin bending down by sending your hips back so your torso is hinged at the waist; lightly bend your knees. Let the weights hang in front of your legs, fingers facing them, but don’t allow your shoulders to droop forward. Inhale, then exhale as you row the barbell up, pulling your shoulder blades together at the top. Slowly lower it back to start.

4. Dumbbell Squats 
With dumbbells on your shoulders, squat slowly to the floor. Exhale as you push up to standing. Repeat, slowly down, pushing up and breathing throughout.

6. Wide-Grip Pull-ups (assisted if needed)
On a bar or assisted pullup machine, place your hands so they are each 6-8 inches beyond your shoulder width, fingers facing away from you. Inhale, then exhale as you pull your body up, chin above the bar. Inhale as you lower down with control.

Read the complete Men’s Journal article here


Why strength training is important for all student athletes

August 6th, 2018 by Debbie Martilotta

Strength training has become such an integral part of an athlete’s training regimen over the past several decades that you would assume it is universally accepted as standard operating procedure.

However, there still appears to be a fairly large contingent of well-meaning coaches who are recipients of push-back regarding strength training’s efficacy and overall benefits. Whether the concerns stem from uninformed parents/guardians, misguided coaches or athletic directors, or antiquated gender stereotyping and misconceptions, strength training still receives a bad rap in some small, restricted circles.

If you are a strength training advocate, and facing the friction of any of the scenarios mentioned above, here are some evidence-based, documented, tried-and-true facts on why strength training should be a mainstay for all athletes — male and female — in every sport.

Think of them as the “magnificent seven” reasons to strength train.

1. It helps reduce the incidence or severity of injury
2. Improvements in overall flexibility
3. Healthy, efficient body composition
4. Increased resting metabolism
5. Packing the power
6. Increased bone mineral density
7. Improved glucose metabolism

Strength training is, unquestionably, one of the most effective avenues available to us for enhancing numerous aspects of physical health and performance-related variables. In addition to the positive physical outcomes mentioned, there also is evidence of mental health benefits including decreased symptoms of depression, increased self-esteem and self-concept, and improved cognitive capabilities.

With all of those key ingredients to athletic success and an improved quality of life in place, the case for engaging in a safely administered, comprehensive, year-round, progressive strength training program is on rock-solid footing.

Read the complete article by Ken Mannie here.