Are You Functionally Fit?

You have been working out religiously, pushing more weight than ever before, looking better and feeling great, only to be set back days, weeks or even months with an injury.  Whether caused by playing with a child, carrying a bulky suitcase, shoveling heavy snow or swinging a tennis racket (or golf club), all the heavy lifting in the world will not help, if you have neglected to condition your body for these movement patterns.

Functional fitness focuses on being able to mimic activities and positions done in the real world through exercise.  We perform many movement activities such as running, jumping, pushing, pulling, lifting, squatting and twisting.  It is important not only to condition the muscles, but also the nervous system to work simultaneously.  

Exercises that isolate a particular joint train individual muscles, not specific movements.  Conventional machines isolate muscle groups and do not train them to work in unison with each other.  Although the machines might not be the best way to transfer movement from the gym to the outside world, it does not mean they are not beneficial.  Single joint movements help strengthen “weak links” and isolate the target area.

Benefits of Functional Training:

• Minimizes potential injury
• Maximizes muscle fiber recruitment
• Improves balance and coordination
• Increases lean muscle gain and fat loss
• Enhances daily activities

Function Movements:

• Single Leg Roman Deadlift
• Lateral Dumbbell Step-Ups
• Kettlebell Swings
• Walking Dumbbell Lunges
• Single Arm Dumbbell Snatch
• Side Plank with Rear Deltoid Scapular Retraction

 
By performing these actions, not only will you add variety to your routine, but you will also see improvements in daily activities and quality of life.  Get the most out of your workout to target daily activity patterns and improve sport performance by contacting Dan at (978)  807-8579 or visit seachangefit.com to learn more.  

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefit.com or call (978) 807-8579 to schedule your FREE consultation!

Snack Packs: A Waste of 100 Calories

With a society of over eaters, constant snackers and excessive calorie consumers, the food industry has figured out a way to cash in on the population’s overindulgence.   They created the 100 calorie snack pack, which range from chips, nuts, crackers and cookies just to name a few.   These munchies tend to be unhealthy and highly processed, as they contain increased levels of sugar, sodium and/or fat.  Calorically, these snacks might be low; however, they add minimal nutritional benefit from vitamins, minerals and fiber, which are necessary for optimal health.

These packs are convenient for those who live a hectic lifestyle, and it restricts those who are compulsive snackers as well.  Nutritionally there are better options out there.   A healthier alternative is to prepare your own low calorie snacks using fruit, vegetables, and quality protein sources.  Not only are these 100 calorie snacks not cost effective (they tend to be pretty expensive compared to the original product they mimic); but also, they do not typically satiate us because of the limited calories and nutrition.  Taste is also sacrificed in order to keep within the 100 calorie parameter.

Beyond the benefits listed above, the fact is manufacturers have not improved the nutrition of these low calorie foods, but rather decreased quality and quantity, while increasing their price per serving.  They should not be considered a healthy snack, as it is perceived from most people.  

We live in a society in which the bulk of our foods are highly processed, chemically-enhanced with added preservatives and are quick as well as convenient.  Misleading labels make us believe that 100 calorie packs are actually healthy and beneficial.  We have to become more educated as consumers when shopping in order to make better food choices.  Learn how to create nutritious snacks that will keep energy levels high, while optimizing workouts.  Contact Dan at (978) 807-8579 or visit seachangefitness.net to learn more.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!

Wild About Fish

Why is certain tilapia more expensive than another? Why does some salmon appear gray while others are pink and/or red?  The answer most likely depends on whether the fish is wild or farm raised.  Wild fish are found in oceans, lakes, rivers and streams; farm raised fish tend to live in a more controlled environment on fish farms that are specifically designed for mass production. As a result of the growing human population and overfishing, fish farms have become increasingly more popular to maximize revenue and to keep up with the high demand.

The majority of farm raised fish are trout, salmon and tilapia.  They can be sold year round, while wild fish are primarily found fresh from June to October and are always available canned and frozen.  Most fish in the United States, especially salmon, are farm raised.  

Several issues arise with farm raised fish due to being confined within a small swimming area. The most notable concern is their food supply of pellet feed, made up of a large concentration of fish, which results in high PCB (Polychlorinated Biphenyls) levels.  These PCBs have been linked to certain cancers.  Additionally, these toxins are slowly entering the waters and being consumed by their wild counterpart.  

Since more fish means more money, overproduction leads to limited movement, resulting in fattier fish as well as excessive contamination.  Farm raised fish are dyed with unhealthy artificial coloring, giving them a pinkish tone in order to appear wild.  Most wild fish feed on krill, giving them their rich color.  From a nutritional standpoint, farm raised fish provide less protein and beneficial omega-3 fatty acids than wild fish.  Farmed fish also contain more unhealthy inflammatory omega-6 fatty acids.  Wild fish is always the healthier option, since they are not injected with unnatural additives.
           
Although the benefits of eating farm raised outweigh the risks, it is important to realize the health concerns associated with eating it.  To minimize PCB exposure, prepare the fish by grilling, broiling, or baking and also remove skin and visible fat.  For a more economical way to consume wild fish, look for canned or frozen.  Learn more about the benefits of eating fish and how to create a more nutritious meal by contacting Dan at (978) 807-8579 or visit seachangefitness.net.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!

Form Matters

Have you ever found yourself at the gym looking at someone’s training technique and wonder what muscle group he is supposed to be working?  Or — where did she get THAT exercise from?   Individuals have good intentions when they join the gym because they want to become healthier; however, most do not know how to obtain positive results without seeking help from a fitness professional.

If health is your number one priority, then proper form while strength training should be synonymous with that in order to achieve fitness success.  Too many people create bad workout habits which can eventually lead to strained, pulled or torn muscles — or even worse, chronic injury.  Proper movement patterns result in greater mobility and stability, while limiting negative energy being used due to inefficient training.

There is science behind every exercise movement to create minimal stress on the bones and joints.  It does not mean it is beneficial for you (or even safe) just because your friend tells you to do it, or you saw someone who looks fit perform it, or you read about it in a magazine.  Also, it does not matter how much weight is on the bar or how big the dumbbells are; if your form is not there, you are not getting fit by reinforcing dysfunction.

Some might think machines are safer to use than free weights because they guide you through the range of motion; but if not properly adjusted or positioned, they become even more detrimental.  Unfortunately, pictures depicted on the machines do not fully explain how to accurately situate your body or move the weight stack.   

Whether you are a novice or have lifted your whole life, it is never too early or too late to learn proper technique. Lifting weights is necessary to maximize lean muscle; nonetheless, with an increase in weight comes a difficulty in maintaining proper form.  Let Sea Change Fitness & Nutrition give you knowledge to minimize injury and maximize results.  Contact Dan at (978) 807-8579 or visit seachangefitness.net to gain knowledge and achieve optimal health.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!

Water: Life’s Essential Liquid

Water has been called the forgotten secret because it is essential for survival, yet most people do not realize its vitality. You can live weeks without food, but only a few days without water. A lack of H2O creates unhealthy symptoms faster than any nutrient. Going a short period of time without some vitamins and minerals will not cause deficiency; but doing an intense workout in hot and humid weather (without hydrating) can lead to nausea, dizziness and weakness, in addition to other health related issues. Thus, drinking enough water should be considered a goal when it comes to achieving overall wellness.

The human body is primarily made up of water, ranging anywhere from 55% to 78% (depending on body size). Tissues and organs have varying percentages that is made up of water. Below is the breakdown, on average, of each:

• Lungs – 83%
• Blood - 79%
• Muscle - 79%
• Kidneys – 79%
• Brain - 75%
• Heart - 73%
• Liver – 71%
• Skin - 64%
• Bone - 31%
• Body Fat – 10%

So, how much water do you need? The Institute of Medicine states that adult men require about 13 cups (3 liters) of water, on average, per day, while adult women need about 9 cups (2.2 liters) of fluid. Body size and activity level influence hydration requirements. The larger and more active you are, the more you will need.

One way to monitor adequate hydration is through the color of your urine. Lighter color urine means that you are well hydrated, while a darker color means that you need to increase your intake because you are dehydrated.

Water functions within the body to:

• Fuel cell operation
• Regulate body temperature, which reduces the occurrence of headaches
• Moisten tissues like those in the mouth, eyes and nose
• Lubricate joints
• Help prevent constipation
• Minimize stress on the kidneys and liver by flushing out waste products
• Help dissolve minerals and nutrients for the body to absorb more easily
• Carry nutrients and oxygen to cells
• Assist in speeding up the recovery of injuries
• Reduce risk of heath related issues of certain cancers like kidney, breast, colon and bladder
• Increase productivity since our brain is made up of mostly water, it helps us to think better and makes us more alert and concentrated
• Aid in the fight against the flu and other aliments like heart attacks and kidney stones by building up the immune system
• Help fuel our muscle
• Hydrate the skin, which increases its elasticity and replenishes the tissue

From head to toe, every cell in the human body requires water. Although there is such a thing as over hydrating (water intoxication), the majority of people tend not to even come close to the possibility. Do not wait until you are thirsty to start hydrating, by then it is too late…you are already dehydrated. What is preventing you from staying hydrated? Contact Dan at 978-807-8579 or visit seachangefitness.net to learn how water can influence weight loss and muscle gain.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE cons