Shoe type has recently been a huge discussion lately at BodyZen and we wanted to take the time to discuss what kind of shoe you should have for your foot and exercise type, how often you should get new shoes, and what your injury risk is if you do not have the right shoe for you. Here is an article from the American Counsel on Exercise regarding this matter. Enjoy!

Are Your Running shoes hurting you?

Are you wearing the right running shoe for your foot type? When should you replace your running or walking shoes? Learn how to prevent shoe-related pain, so you can stay focused on your fitness goals.

Are Your Running Shoes Causing You Pain?

Maintaining a physically active life takes effort and determination. Whether your fitness program is just beginning or you’ve been at it for years, the last thing you need is to be sidelined by pain or injury. Selecting the right shoe can go a long way toward helping you stay in the game.

Claims and Controversies

The sheer number of different types of athletic shoes is staggering and the marketing claims make each one sound like the best. Health and medical experts disagree on whether or not people should even wear modern athletic shoes, go barefoot, or wear one of the new minimalist shoe styles.
Barefoot walking and running does strengthen foot and ankle muscles, but it’s not for everyone, for all sports, or for all the time. For more information about going barefoot, check out these training tips from the Harvard University Skeletal Biology Lab.

What Type of Healthcare Provider Should I See?

In most cases, your primary care provider is the first one to go to with running-related pain issues. Depending on your condition and how you respond to treatment, you may need to see a specialist:
• Orthopaedic physicians treat musculoskeletal issues like joint problems and bone disorders.
• Podiatrists specialize in problems of the foot, ankle, and the muscles and tendons involved in foot function.
• Sports medicine physicians are doctors with specialized training in caring for athletes and other active people. They treat sports-related musculoskeletal conditions, promote fitness and encourage injury prevention.
• Athletic trainers are licensed health professionals specializing in the diagnosis, treatment, and prevention of musculoskeletal injuries.
• Physical therapists are licensed health professionals who evaluate and treat injuries to reduce pain, restore function, and prevent disability.

Rock and Roll

When your heels hit the ground, your feet naturally roll inward, or pronate:
If you have flat arches, you may over-pronate, and this can lead to knee pain, or patellofemoral syndrome. Shoes with stability and motion-control features help reduce excessive movement.

With high arches, you may under-pronate. Too little motion is problematic because pronation helps absorb shock. As a result, the impact is sustained by a smaller area of your foot and this can lead to leg pain and injuries. Cushioned shoes with a softer midsole may be helpful.

If you have normal arches, you probably pronate normally. A shoe with moderate amounts of cushioning and stability may work well for you.

The wet test, or analyzing a wet footprint, is a popular, at-home method for selecting running shoes based on arch type, but a recent U.S. Army study questions the value of this practice in preventing injuries. Prior to basic combat training, approximately 1,500 male and female recruits selected motion control, stability, or cushioned running shoes based on the wet test. A control group of the same size all received stability shoes. During training, there was no significant difference in injury risk between the two groups, even after controlling for known risk factors such as age and fitness level.
You can still do the wet test to get a general idea of a recommended shoe type, but visiting an athletic shoe store that offers gait analysis may give you more accurate information. Or, ask a friend to film you on a treadmill and take a look for yourself.

Wear and Tear

Another way to determine the best shoe type is to examine your old shoes. If they’re worn out around the outside edges, you’re probably under-pronating. Shoes that sag inward indicate excessive pronation. An even pattern of wear points toward normal pronation.
Even if our shoes still look great on the outside, running and walking shoes should be replaced about every 300-400 miles, or every 3-5 months, if you’re averaging 20 miles a week. If you’re heavy-set or have a higher weekly mileage, replace your shoes at the shorter end of that range. Wearing shoes that no longer offer the right amount of support and cushioning puts you at risk for pain and injury.

Matching Shoes to Sports

It isn’t a good idea to wear your running shoes for activities such as playing tennis, or even in a step class, because running shoes don’t offer much lateral support. For activities that involve a lot of side-to-side movement, opt for cross-trainers or sport-specific athletic shoes like court shoes.

Expert Advice

For persistent pain that doesn’t resolve with a change of shoe style, talk to your health care provider, because your shoes may or may not be the problem. Some people benefit from off-the-shelf or custom orthotic inserts, and others need medical or surgical treatment. The right care and the right shoes will help you get back on your feet and back out there, working up a healthy sweat.

I recently heard from an unhappy customer of a competitor’s boot camp. She was upset about some of the politics going on but fell in love with out door exercise and boot camps. She informed me that she meets for boot camp at 5:15 am and does not finish their work out until 6:30 am! She mentioned that even though she has to rush to take care of her kids in the morning and often feels crunched for time. I told her that it is not necessary to work out for that long of a duration. She can get better results in short interval training and that our sessions only last 30-45 mins max. She then stated that the trainers at this other camp have said repeatedly that “you don’t reach fat burning mode during a work out until at least 30 minutes into the work out.” This is true when you are doing long duration endurance training such as some other boot camps around town happen to be, but for our high intensity interval training style work outs we burn 9X more fat than those doing endurance training. But why believe me? I did a little research and found this well done article on high intensity interval training (HIIT) work outs and the scientific studies behind it. Here is the fat burning exerpt from it. Check out the whole article to see how it effects your cardio-respiritory fitness as well! Enjoy!

http://cbass.com/FATBURN.HTM

What About Fat Loss?

Angelo Tremblay, Ph.D., and his colleagues at the Physical Activities Sciences Laboratory, Laval University, Quebec, Canada, challenged the common belief among health professionals that low-intensity, long-duration exercise is the best program for fat loss. They compared the impact of moderate-intensity aerobic exercise and high-intensity aerobics on fat loss. (Metabolism (1994) Volume 43, pp.814-818)

The Canadian scientists divided 27 inactive, healthy, non-obese adults (13 men, 14 women, 18 to 32 years old) into two groups. They subjected one group to a 20-week endurance training (ET) program of uninterrupted cycling 4 or 5 times a week for 30 to 45 minutes; the intensity level began at 60% of heart rate reserve and progressed to 85%. (For a 30-year-old, this would mean starting at a heart rate of about 136 and progressing to roughly 170 bpm, which is more intense than usually prescribed for weight or fat loss.)

The other group did a 15-week program including mainly high-intensity-interval training (HIIT). Much like the ET group, they began with 30-minute sessions of continuous exercise at 70% of maximum heart rate reserve (remember, they were not accustomed to exercise), but soon progressed to 10 to 15 bouts of short (15 seconds progressing to 30 seconds) or 4 to 5 long (60 seconds progressing to 90 seconds) intervals separated by recovery periods allowing heart rate to return to 120-130 beats per minute. The intensity of the short intervals was initially fixed at 60% of the maximal work output in 10 seconds, and that of the long bouts corresponded to 70% of the individual maximum work output in 90 seconds. Intensity on both was increased 5% every three weeks.

As you might expect, the total energy cost of the ET program was substantially greater than the HIIT program. The researchers calculated that the ET group burned more than twice as many calories while exercising than the HIIT program. But (surprise, surprise) skinfold measurements showed that the HIIT group lost more subcutaneous fat. “Moreover,” reported the researchers, “when the difference in the total energy cost of the program was taken into account…, the subcutaneous fat loss was ninefold greater in the HIIT program than in the ET program.” In short, the HIIT group got 9 times more fat-loss benefit for every calorie burned exercising.

How can that be?

Dr. Tremblay’s group took muscle biopsies and measured muscle enzyme activity to determine why high-intensity exercise produced so much more fat loss. I’ll spare you the details (they are technical and hard to decipher), but this is their bottom line: ”[Metabolic adaptations resulting from HIIT] may lead to a better lipid utilization in the postexercise state and thus contribute to a greater energy and lipid deficit.” In other words, compared to moderate-intensity endurance exercise, high- intensity intermittent exercise causes more calories and fat to be burned following the workout. Citing animal studies, they also said it may be that appetite is suppressed more following intense intervals. (Neither group was placed on a diet.)

The next time someone pipes up about the fat-burn zone, ask them if they are familiar with the Tabata and Tremblay research reports.

Bodyzen Boot Camps is Tucson’s top hardcore outdoor boot camp!

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• Boot Camp Manual
• Nutrition Manual
• Body Composition Analysis (optional)
• At Home High Intensity Cardio Fat Loss MP3
• 6 Week Jump Start Meal Plan

We have OPEN ENTRY into our boot camp programs, start at anytime!!!

Baseline Results:

500 m run

40 squats

30 situps

20 pushups

10 burpees

Dan 4:59

Cricket 8:25

Dale 5:58

Beth 4:36

Nickie 7:19

Sara X.  8:31

Celina 6:08

Shaima 8:01

Bridget 7:31

Jennifer 5:59

Megan L. 4:27

Michelle 7:15

Veronica 6:27

Sarah O. 6:13

Shelly 6:12

Gabby 6:08

Sean 4:01

Brighid 6:36

Rachael K 6:01

Megan A. 6:07

Billie G. 6:37

Meredith 5:10

Rose 6:15

Brent 8:00

Kirsten 7:47

Matt 8:01

Lela 8:33

Ryan 4:17

Seth 11:13

Melissa 7:13

Mark 4:17

Tony 6:05

Karla 6:13

Gabe 6:34

I first tried Neuro when a client of mine who was a rep for them started my boot camp. I have tried several waters on the market and some were good others not so good. I must admit I was a bit skeptical as some waters are very bitter or grainy. When I took my first sip i was hooked. There is basically a Neuro water for every need you might dream of. Here is a quick break down of the different waters and what their each unique purpose is.

NeuroSonic® increases high level mental functioning: better memory, alertness and concentration.

NeuroSleep™ has a unique formula designed to promote restful sleep and improve overall sleep quality.

NeuroTrim™ promotes healthy weight loss. Find a leaner you in every bottle™.

NeuroSun™ provides all the benefits of Vitamin D without the harmful UV rays of the sun.

NeuroGasm® is a delicious drink designed to promote better sexual health and provide you with the right kind of energy when you need it most.

NeuroAqua™ is refreshing spring water from the Californian Adobe Springs — considered by many to be the world’s purest source of water.

NeuroBliss® eliminates stress and promotes happiness without affecting your energy levels

NeuroSport™ replenishes your body during and after exercise with five key electrolytes and twelve good-for-you minerals.

Are You Getting Fatter From Running?

Pumpkins can be used just like medicine balls for an unlimited number of exercise options. I like to take it one step further and use total body exercises that combine upper body, lower body, and core movements into one big bang for your buck exercise.

Here are my top three total body pumpkin exercises that guarantee to help you burn fat and build muscle in minimal time. I recommend performing at least one circuit of the following three pumpkin exercises, with little to no rest between movements, for every Halloween treat you eat:

1) Pumpkin Swings: Holding a pumpkin in your hands with your arms extended, stay on your heels and hinge back at your hips while bringing the pumpkin underneath your body with your eyes up and chest out. Then push your hips forward and swing the pumpkin up to chest level being sure to squeeze your glutes at the top of the movement. Increase the intensity by swinging the pumpkin overhead. Perform for 30 seconds.

2) Pumpkin Squat to Presses: Holding a pumpkin in your hands at chest level, push your hips back and squat down until your front thighs are parallel to the floor with your eyes up, your chest and knees out, and your weight on your heels. Then simultaneously stand up and press the pumpkin overhead. Increase the intensity by jumping up from the bottom of the squat position while simultaneously pressing the pumpkin overhead while airborne, then land softly and repeat for time. Perform for 30 seconds.

 

The most common question I get asked regarding protein is this:  “Why do I need protein isn’t this only if I want to be a weightlifter or bodybuilder?”

Now public perception for many years was that increased protein intake was only for those looking to build a lot of muscle and not for those looking to just get in shape or to lose weight.  

Research over the years though has slowly told us otherwise and unfortunately too slow the word is finally getting out that increased protein is also very beneficial for those looking to get in shape and more importantly to lose weight.

Protein is a major contributor to your successful weight loss.  A term that is still quite uncommon is “thermic effect” of food.  The definition of this is that your body increases its energy expenditure and calories burned when it digests and utilizes the food you eat.  

Your metabolic rate increases after every meal because of this “thermic effect” that takes place as a result of the food you eat.  Your body burns a different amount of calories depending on the type of macronutrient you are eating.  For example your body doesn’t burn as many calories when digesting carbohydrates and fat as it does with protein.

Your body only burns about 4-7 calories for every 100 calories of carbohydrates or 100 calories of fat that you eat.  Though if you were to eat 100 calories of protein it would require your body to burn roughly 24-28 calories to digest that protein.

If you are looking at net calories your body is only netting about 70% of the protein calories that you consume and netting 93-96% of the carb or fat calories you consume.

This is significant when it comes to successful weight loss.  

In 2005 a study was conducted at the University of Illinois that looked at 2 diets with exercise and compared body composition in women trying to lose weight.  The 2 diets were a high protein, reduced carbohydrate diet and the other one was a low protein, high carbohydrate diet.  

The diets were of equal calories and lasted 4 months, but they were different in the protein quantity and the ratio of protein to carbohydrates.  The exercise component was a control group of lifestyle activities vs a supervised exercise program of strength training and card.

The participants in both the protein/lifestyle activities group and the protein/supervised exercise group lost more total weight and fat than the carbohydrate/lifestyle group and carb/supervised exercise group.

They also lost less lean muscle.

This study along with other studies have replicated the results showing that a higher protein diet of at least 1.5gm per kg of bodyweight and a carbohydrate level of 120-200 gms per day can improve your weight loss.  

Top 4 reasons protein consumption is beneficial for weight loss

1.  Satiety or fullness
2.  Increased metabolic rate (your metabolism is faster because of the thermic effect of food)
3.  Less lean muscle loss  so your body doesn’t rely on protein in the muscle for energy
4.  Your body uses sugars for energy instead of storing them as fat.

By consuming lower carbohydrates your body ends up with lower blood glucose levels and this helps to keep your insulin levels in check so that you don’t trigger fat storage.

The increased protein does a couple of things.  First you are providing your body with the Branched Chain Amino Acid Leucine, which helps to control your insulin signal and the storage of carbs as fat.  Leucine also helps to create muscle protein synthesis or muscle creation.  

The second thing protein provides is the stimulation of the hormone glucagon.  Glucagon is a counteracting hormone to insulin and by elevating this hormone is decreases the insulin hormone.  This helps to minimize the fat storage of carbs also.

Are you eating enough protein?

I am going to assume that most of you reading this do not eat enough protein since the common message is still that protein is only for weightlifters.  

The biggest barrier to increased protein consumption is that some are just not big meat and protein eaters, which is perfectly fine.  It does make it harder to get in the suggested quantities of protein to help with your weight loss, but there are solutions.  

This is where proper nutritional supplementation is beneficial for weight loss.  More specifically a high quality protein shake like Prograde protein.   We specifically formulated this protein powder to be cold processed(more active and functional) and contain 5gms of Branched Chain Amino Acids which includes Leucine so that you can benefit from lean muscle growth, a faster metabolism and increased weight loss.  

Another benefit to Prograde protein which uses exclusively whey protein is some research out showing that whey protein consumed between meals may help you eat significantly less food than if you were to consume a casein protein shake or nothing at all.  

The reason for this effect they believe is because whey protein increases your levels of the hunger squashing hormones glucagonlike peptide-1 and cholecystokinin much more than a casein protein shake does.

Now you know why protein is so beneficial to accelerating weight loss and helping you to achieve your goals.  You don’t have to be a weightlifter to benefit from increased protein consumption.  

More importantly just because you are not a big meat eater or fan of eating a lot of your protein from meat you have alternatives.  

Grab a bottle of Prograde protein today and start benefiting from what research has been telling us for a good number of years now.  

End Result:  You achieve the body you have always wanted!

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