Jason

By Alice Reid, Published: January 9

Well before sunup, Chuck Linderman launches his daily workout at the Alexandria boat house: 30 minutes pulling hard on a Concept 2 rowing machine, an equal stint lifting free weights and 30 minutes pedaling a stationary bike. He drives himself to sweaty, breathless exhaustion, for Linderman is training for the race of his life — a race against Parkinson’s disease.

Linderman is one of a million Americans afflicted by this neurodegenerative disease that kills off the brain cells responsible for the body’s ability to move. His diagnosis came six years ago, when his wife noticed that his right arm was moving weirdly and that he was having trouble fastening the top button on his dress shirts. His doctor recommended seeing a neurologist.

“It took the guy less than 15 minutes to make the diagnosis,” said Linderman, 64.

Rowing already played a role in his life. For nearly a decade, he had been active in Alexandria Community Rowing’s masters program. So his response to Parkinson’s was immediate. Fight back with what he knew best: strenuous exercise.

“What is the alternative? A descent into invalidism?” said Linderman, who retired two years ago from his job as director of a power company association.

Exercise of any sort has long been known to be helpful for Parkinson’s. Before the development of effective drug therapy in the ’60s, patients often improved with any exercise, even the act of folding laundry, according to Michael Okun, national medical director of the National Parkinson Foundation, which emphasizes exercise as an important tool to fight the disease.

While today’s pharmacopeia offers patients effective means to allay the disease early on, most of the drugs have serious side effects, which can range from nausea to involuntary movements and memory problems. Many of these medications can lose effectiveness over time.

Much of Linderman’s regimen — daily cycling and hard rowing, plus weight training twice a week with a personal trainer — is just the sort of workout that is intriguing researchers. There is evidence that challenging the muscles through repetitive resistance motion far beyond one’s comfort zone can diminish some symptoms.

Preliminary studies show that after eight weeks of cycling three times a week at a pace high enough to break a sweat and raise the heart rate, some patients can recoup much of their mobility for nearly four weeks. After that, gains disappear unless the patient resumes exercising. While it cannot cure Parkinson’s, heavy-duty exercise shows promise for countering, even delaying, the inability to move that the disease causes.

The Michael J. Fox Foundation for Parkinson’s Research has funded close to $3 million in exercise research. And Okun of the National Parkinson Foundation said the focus is on finding the most effective exercise.

“We know you need to sweat,” said Okun. “But we don’t know exactly what kind of exercise is most effective, its optimum frequency or what the long-term benefits are.”

An accidental discovery

Jay L. Alberts, a Parkinson’s researcher at the Cleveland Clinic, discovered how good intense cycling could be quite by accident eight years ago, as he rode a tandem bike across Iowa with a friend who has the disease.

“The purpose of the trip was simply to show that with Parkinson’s you can live an active life,” said Alberts.

But something surprising happened. Although the disease had already robbed his friend of her ability to write legibly, she could suddenly write her name clearly after the first day of strenuous cycling.

The following winter, Alberts rode with patients in Tucson and elsewhere, “and I heard the same kind of thing. I knew we needed to follow this up.”

For five years Alberts has been researching the effects of strenuous cycling on patients. With $1.5 million in grants from the National Institutes of Health and the Department of Veterans Affairs, he has finished a 60-person study and has just launched another for 100 patients. Although no final answers are in, Alberts’ work has sparked interest in the Parkinson’s world. Indoor cycling programs have sprung up at YMCAs in Seattle, Cleveland and Sarasota, Fla., with another in the planning stages in Los Angeles. A nonprofit called Pedaling for Parkinson’s is affiliated with the YMCA .

For Alberts’s just-completed study, patients rode indoor bikes. First he tested them to determine the pace at which they were comfortable, which was about 60 pedal revolutions per minute. Then they were required to pedal 35 percent faster.

After three-times-a-week sessions, nearly all patients showed improvement in mobility and small motor skills, and not one dropped out of the rigorous program. And although cycling involves the legs, mobility improved elsewhere as well — “in ma­nipu­la­tion — the ability to open a jar, for instance. Something global was happening in the brain,” Alberts said.

When Alberts did brain scans on his research subjects they showed that exercise sparked blood flow and brain activity as effectively as the medications routinely prescribed for Parkinson’s.

“One of our goals is, can we delay the onset of symptoms. This is a neurodegenerative disease,” Alberts said. “If we can alter the slope of that progression, there is tremendous value here.”

Firing up the neurons

To discover exactly what is happening in the brain, Alberts, who is a kinesiologist and not a brain chemist, depends on others, including University of Pittsburgh Medical Center neurologist Michael J. Zigmond, who is studying how exercise affects the brain chemistry of animals that have a version of Parkinson’s.

Parkinson’s disease kills off the brain cells that produce dopamine, a chemical that enables the brain cells, or neurons, that control muscles to communicate with those muscles. The result can be the patient’s loss of small and large motor skills such as walking or writing, swinging a bat or tying one’s shoes.

Research has shown that when lab animals hop on treadmills or wheels, their brains produce increased blood flow and more synapses, or message paths, between brain cells. Their neurons fire with more energy.

Zigmond is testing a hypothesis that might explain what’s happening with Alberts’s patients and why Chuck Linderman is doing so well.

“One thing Parkinson’s does is it decreases the amount of compounds in the brain called neurotrophic factors,” Zigmond said in a recent interview. “Our hypothesis is that exercise increases neurotrophic factors, and they in turn protect the neurons that produce dopamine.”

In such a scenario, more exercise means survival for more dopamine-producing cells, which can slow the loss of mobility.

Setting a fast pace

Alberts has shown that the pace of the exercise is important. “You want to make sure the person is really doing something. They must actively participate,” he said. By cycling intensely, Alberts speculated, “you have information about a [muscle] movement going back to the brain. So if you can increase the quality and the quantity of that information, it may trigger biochemical changes in the brain.”

Linderman’s personal trainer, Rob Kreider, bases much of his weight training program on a similar theory. Kreider has Linderman lift quickly and repetitively. He calls it power lifting rather than strength training.

“When you do a curl or a squat, your brain is sending messages to your muscles,” Kreider said. So, he reasons, the more repetitions, the more messages to help the Parkinson’s sufferer.

Kreider says Linderman is incredibly motivated and determined.

And for those qualities, Linderman credits the time he spent as a rower before his diagnosis.

“Rowing provides the discipline, the ability to get up and do it every day,” he said. “It would be very easy to drift off into Parkinson’s.”

He no longer rows with the Alexandria program, although a lifetime membership allows him to use the club’s gym. Club leaders stopped his rowing after he exited a shell one morning two years ago, lost his balance and fell backward into the boat. Linderman said he was sorry to quit, but he understood the safety concern.

“Balance is an issue with Parkinson’s,” he said.

Now he rows with a program for people with disabilities that is run out of a boathouse on the Anacostia. He has won gold and silver medals at so-called “adaptive rowing” regattas in a double and in a four. The double, a tippy boat under normal circumstances, comes equipped with pontoons on the riggers that keep it upright no matter what.

Alberts said he has never put any patients in a rowing shell or a rowing machine. But, he agreed, either of those devices could convey the advantages of the bike, and he said he has received one query from a rowing club about his research.

Another researcher, University of Florida neuroscientist David E. Vaillancourt, has been comparing how patients do on two exercise programs, the National Parkinson Foundation’s “Fitness Counts” and Progressive Resistance Exercise, which is directed at lifting increasingly heavy weights.

“My colleagues and I believe that pushing the patients to work out hard is the key to exercise training in Parkinson’s disease,” he said. Told of Linderman’s workouts, he added, “It sounds to me that Mr. Linderman has figured this out on his own.”

Linderman, for his part, said fighting Parkinson’s with exercise has many benefits. “And it beats taking a whole lot more pills,” he added.

Reid is a retired Washington Post editor and writer.

original link: http://www.washingtonpost.com/national/health-science/bicycling-and-other-exercise-may-help-people-with-parkinsons-curb-their-symptoms/2011/12/10/gIQAnWT1lP_story.html

Jason’s note: I’ve always used Co-Q 10, glad to see some new solid info!

Javier Diaz-Castro, Rafael Guisado, Naroa Kajarabille, Carmen Garcia, Isabel M. Guisado, et al.  “Coenzyme Q10 supplementation ameliorates inflammatory signaling and oxidative stress associated with strenuous exercise.”  European J Nutrition, 12 October 2011.

I saw this video and immediately thought of you, my readers. I found it VERY inspirational an moving.
This video speaks the truth.

 2- James Flex Lewis

 3- Jose Raymond

 4- Jaroslav Horvath

 5- Shaun-Joseph Tavernier

 6- Jason Arntz

 7 -Stan McQuay

Stan McQuay trained at Gold’s Venice for this years’ Olympia.

Dexter Jackson and Hidetada Yamagishi trained at Gold’s Venice for the Olympia this year. 

I’m often approached and asked to pin down a single exercise as the one that will help lose the most fat and sculpt the quickest. That’s not an easy question to answer.

You see, I’m very aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B—hence my hesitation to label any exercise as the universal best.

That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best.

What makes an exercise the best?
When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you will burn and the more muscles you will strengthen.

To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.

Now let’s look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back- just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That’s what I call a great exercise.

Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.
Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I’d be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.

So what’s the best exercise for you? Find out – call or email me today to schedule your no obligation fitness consultation.

You aren’t alone. In fact, many people live with unfulfilled aspirations and the self-help industry is booming.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.
• Not That: Motivate yourself by focusing on someone that you admire.
Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.
Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.
• Not That: Think about the bad things.
When you focus on the negative it becomes your reality.
Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.
• Not That: Try to suppress unhelpful thoughts.
Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.
Do This: Reward Your Progress.
Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.
• Not That: Rely on willpower.
Willpower alone rarely gets anyone to their goal.
Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.
• Not That: Fantasize about life after achieving your goal.
Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.
Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.

Now is your time to get into the best shape of your life.  Contact me today!

So what are you going to do about it?

Will you join the masses who faithfully gain 5 pounds between November and January?

Or will you do something different this year?

It is entirely possible to avoid the dreaded holiday chub by following this simple strategy:

All About Power
To begin, it’s important that you approach your goal from a place of I can rather than I can’t.

Most diet and weight loss plans begin by outlining everything that you can’t eat. You can’t enjoy the buffet at your office holiday party. You can’t taste the fudge that your aunt Frances made. You can’t partake in the seasonal coffee drinks. You can’t, you can’t, you can’t.

It shouldn’t be surprising when the diet only last a few days before your inner rebel breaks out and defies all the rules by mowing through an entire plate of Christmas cookies in one sitting.

When you begin from a place of can’t, you forfeit all of the power.

On the other hand, when you approach your goal from a place of I can, the power swings back into your favor. Use these 3 steps to re-gain your power:

1. Focus on positive action.
   Rather than obsess over what you can’t eat this holiday season, I want you to take the positive action of exercising into your own hands. Every time that you complete a workout feel the surge of empowerment that comes with the accomplishment.
2. Schedule positive action.
   The next step is to concretely schedule your workout sessions. I advise that you exercise even more during the holiday season than normal, since you will be taking in more calories. If you normally exercise 3 times each week for 30 minutes, then plan to exercise 5 times each week for 45 minutes.
3. Reward yourself for positive action.
   At the end of each week take the time to reward yourself for successfully completing each scheduled workout. Don’t use food as a reward, since you’ll be taking in extra calories as it is. A massage, a new outfit, a leisurely hour spent at a coffee shop, or even a well deserved nap are all great ways to reward yourself.

What You Believe
The people who won’t gain any weight this holiday season already know it. How? They’ve decided not to gain weight, and they believe it.

Do you believe that you won’t gain weight this year? Or are your past failures keeping you less than confident?

Let’s create a strong belief that you won’t be powerless to holiday pounds.

In his book, Awaken the Giant Within, Anthony Robbins explains 4 steps needed to create a belief:

Step One: Identify the basic belief. I won’t gain weight this holiday season.

Step Two: Reinforce your belief by adding new and more powerful references. This means focusing on the reasons that you don’t want to gain the weight. Get out a sheet of paper and list all of the cons to you gaining an extra 5 or 10 pounds over the holidays. Spend a lot of time on this step. Reiterate to yourself over and over why you don’t want to gain the weight.

Step Three: Find a triggering event, or create one of your own. Disturb yourself. Try on your bathing suit, or better yet go out and try on bathing suits in dressing rooms with that awful lighting. Try on your skinny jeans. Try on last year’s cocktail dress. Try on that outfit at the back of your closet that you still can’t fit into.

Step Four: Take action. Get started on your exercise program – right now. Taking action is the most important step, and the most rewarding.

Call or email me right now, I’ll help you get started on an exercise program and guide you step-by-step all the way to success. Who knows? I may even get you to your New Year’s Resolution before January even starts.

Give yourself the power to overcome holiday pounds – Contact me today get started now.

Don’t Stress

The holidays can become a stressful time, with places to go, presents to wrap and parties to plan. There is ample evidence that stress has a negative effect on your body and your metabolism. When your body is under stress it produces cortisol, a hormone related to the fight or flight response. This increase in cortisol causes weight gain, decreased metabolism and even depression.

This holiday season don’t let stress get the better of you. Give yourself time to relax – you’ll be leaner for it.

He believes that it should be prescribed, like any other medication, in daily doses.

“The simple act of writing out a prescription for exercise is an excellent approach to being proactive in regard to your health. It’s also far more logical, inexpensive and actually radically reduces your risk of most every chronic disease known to man. A daily exercise routine is one of the main factors in achieving optimal wellness.”

Whether you think about it or not, each day you are faced with the option to get your daily does of exercise or not.

Will you find the time to hit the gym today, or will the busyness of the day leave you exhausted on the couch? Quite frankly, you don’t have reasons to not do it – you only have excuses.

If you are like most then exercise isn’t at the top of your list of favorite things. You’d rather be immersed in a bowl of ice cream, enjoying their favorite TV show or dining out with friends instead of sweating in the gym.

But the fact is that your favorite things add inches to your waist, and you know that a larger waist equals an increase in health problems, not to mention an overall decrease in your quality of life.

It’s time to get serious about exercise.

You could start by changing your attitude toward exercise. If you go into it with a bad attitude, chances are you won’t enjoy it. It’s time to accept the fact that you can enjoy exercise.

Consider the following:

• Have you written off exercise based on a particular type of routine – maybe you would enjoy something different. The truth is that no one can deny how great it feels to accomplish a challenging workout. It’s rewarding, invigorating and feels great. You simply need to find the right form of exercise for you.
• Try to pinpoint the main reason that you dislike exercise. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer (more on that later). Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise – one that won’t aggravate your injury.

See, the truth of the matter is that there are many different forms of exercises that will give you the results that you want. Don’t like the gym? There’s a program for you. Don’t like running? There is an alternative. Don’t have the time? There are time friendly exercise routines that will give you incredible results in under an hour.

Like I said, when it comes to exercise you have tons of options. But it all starts with ditching the excuses and asking a qualified fitness expert like me for the right program for you.

Is it really that easy? Yes.

So where do you begin? Just pick up the phone and give me a call or simply reply to this email and let me know that you’re ready to get in the best shape of your life.

Exercise is your new prescription medication – don’t forget to take your daily dose!

Contact me today to create an exercise and nutrition plan to get you into shape!

The Healthy Food Trap

Do you eat healthy, exercise regularly and yet haven’t been able to achieve your goal weight? You’re not alone.

You’ve fallen into the healthy food trap. This is the faulty belief that as long as the food you’re eating is healthy then you don’t have to worry about portion size.

Weight loss always has and always will be a numbers game. If you eat more calories than you burn, you’ll gain weight – even if those calories are healthy.

Reduce the size of your portions and watch as the weight falls off.