Blog

By Heather Willett

As technology advances, so do our options in wearable technology and using technology to get into shape has become a convenient and familiar concept among most. There are sleep-monitoring watches, electronic pedometers, activity trackers and more. Heart rate monitors are among some of the most functional and effective technology offering users enhanced fitness benefits. Knowledgeable personal trainers use heart rate monitoring to analyze performance and custom tailor programs in order to provide clients with the best results possible. However, heart rate monitoring alone will not drive results, it is only when the data from each workout is analyzed that an experienced personal trainer will be able to see which types of movements keep the client in their target heart rate and for the most time while also working out the proper muscles. “Heart rate monitoring allows the personal trainer to quantifiably monitor and provide feedback for the intensity of aerobic exercise,” said Nate Brookreson, Director of Athletic Performance for Olympic Sports at NC State University.

As a top personal training studio in Chicago, we are always striving to deliver truly personalized fitness training programs to help our clients achieve their health and fitness goals. Heart rate monitors are a powerful tool to assist in this quest. As a new add-on feature at DMSfit, clients will have the option to integrate MYZONE heart rate monitoring into their personal training sessions and/or classes.

The heart rate monitors will allow our trainers to get accurate and personal readings for each user and will determine the effort exerted by each client throughout the training session. The MYZONE system works by having clients wear a heart-rate monitoring belt that sends their readings to our studio’s screen in real-time. A series of personalized, easy-to-read, color-coded tiles are streamed to the screen showing users what heart-rate zone they are in at any given moment during their workout, allowing them to put in optimum effort to obtain maximum results. This data is recorded within the user’s online personal activity report, accessible either through the MYZONE website or the free MYZONE smartphone app, which allows the user and our trainers to review the data, analyze results and make necessary changes or improvements to workout programs.

The colored tiles represent the heartbeat-range and the users’ current effort. The ranges are based on each individual’s measurements, age and lifestyle. When users’ fitness capabilities improve with training, the system automatically adjusts to keep them challenged. Each user will have their own personal tile, which will change color depending on their current exertion, and the title will display their name, calories burned, effort, current heart rate and the MYZONE Effort Points (MEPs) earned.

Tile Colors:

• Gray: A gray tile indicates the user is at their resting heart rate and is only exerting about 50% effort.
• Blue: The blue tile will show that a little more effort is being exerted (60-69%), but the effort is still minimal and should be easy to perform.
• Green: Green tiles indicate the intensity has increased and the user should be putting forth between 70-79% effort.
• Yellow: This heart rate range suggests the user is exerting 80-89% effort and is pushing their self further.
• Red: A red tile signifies the maximum heart rate zone for each individual and means they are exerting 90-100% effort.

In addition to the personalized information a heart rate monitoring system can provide, MYZONE allows users to participate in fitness challenges with a unique point system that rewards effort, not weight loss, strength or fitness ability. The more time spent exercising, and the higher the intensity of the exercise, the more MEPs users earn. Users will be able to challenge their friends and use the technology to exercise together, creating a sense of camaraderie and a sense of encouragement.

Since heart rate monitors have proven to assist in improving fitness aptitude, we believe we can integrate the technology into our already successful personal training programs to further customize workouts and drive efficient results. To learn more about MYZONE and our heart rate monitoring offerings, please contact us at dmsfit1@gmail.com or call 773-531-2288.

By Heather Willett

We all have health goals we want to achieve, whether it is to lose weight, tone up, build muscle or gain strength, but many of us wonder why we can’t seem to make or maintain the changes we seek. It is easy to blame external forces for a lack of improvement, but more often than not the reason we don’t see our desired results is due to something we are or are not doing ourselves.

Like in most things in life, we only get out what we put in. Our current state of health is a direct result of the choices we make. For that reason, we often ask our clients to keep a log of their food choices or any physical activity outside of our sessions. We give homework like this for a number of reasons: 1. It helps us identify any issues or poor habits that may need to be tweaked; 2. It helps us tailor personal training programs to each client’s lifestyle; 3. Clients can see exactly how their choices are impacting their health and perhaps inhibiting their success. Therefore, the ultimate key to success is accountability because without it, it’s easy to fall back into the unhealthy patterns that led us to where we currently are.

According to a Stanford University study of exercise participants, those that received a phone call checking up on their progress were 78% more likely to stick with their exercise program. Working with a personal trainer is an effective way to reach our fitness goals, but if we are making unhealthy choices outside of training sessions we will still find it difficult to get into optimal shape. Here are a few tips to stay accountable and succeed in all our health endeavors:

1. Set clear goals: It will be hard to achieve success in ANY area of life if you are not clear about what you want. It takes hard work and dedication to make changes, but it will be even harder if you haven’t fleshed out your idea of success.
2. Workout with a buddy: Having a friend to workout with can improve accountability and push us to work out 200% harder according to a Kansas State University study.
3. Log food choices for a few weeks or longer: Be honest about everything you eat. Don’t judge yourself during this period of time because the point is to have an accurate understanding of where you are starting and what you can do to make healthy changes.
4. Work with a personal trainer: Often times, we feel more responsibility to follow through on something when money is involved. Plus, a personal trainer will ask you the necessary questions and will challenge you to reach your potential.
5. Record how much alcohol is consumed in a week: Alcohol has been proven to have a negative impact on our waistlines and our overall health. Be honest about how much you drink in a week.
6. Set a realistic workout schedule: Setting a schedule with reminders will make it harder to ignore, especially when your alarm or calendar reminder is going off. Just be sure that you’re setting realistic goals that are feasible to achieve.
7. Share goals with friends and family: Researchers have discovered time and time again that we are more likely to complete a goal when we share our goals with our support system.

It is natural to experience some resistance, but at the end of the day we only have ourselves to blame if we don’t wind up with our desired results. Be honest, stay accountable to yourself and don’t bail on your goals. You can do it!

By Heather Willett

It’s a Saturday night; you and your friends are out to dinner. Most likely almost everyone at the table is sipping on a cold beer or a glass of wine. Having a drink or two is a favored pastime of many, but what are the effects on our health? One of the biggest health debates has been beer vs. wine. So which one is really healthier?

Beer

Believe it or not, beer actually possesses some health benefits with moderate consumption. Drinking moderate amounts of beer has the potential to reduce the risk of heart disease by up to 25%, protects from heart attacks and lowers blood pressure, according to Harvard researchers. Beer has also been known to lower the risk of kidney stones and the risk for strokes. Dutch researchers conducted a study of 38,000 males over a 4 year period and found that when they drank beer moderately they were less likely to be diagnosed with type 2 diabetes. Lastly, beer was found to help with insomnia and improve eye sight, however, it was discovered that drinking too much beer actually has the opposite effect and can make it difficult to sleep and eye sight will also decline.

Wine

Wine has a reputation for being a “healthier” choice when it comes to alcohol and with good reason since there are a few health benefits with wine consumption. Wine has a long history of being used as a medicinal treatment dating back as far as BC. These days most of the excitement around wine is due to the fact that wine contains reservatrol, which can be found in the skin of red grapes and is a natural phenol. Many researchers are still trying to fully understand the affects reservatrol because there have been many claims that it can extend lifespan, prevent cancer, and help to cure Alzheimer’s. What we do know to be true is that wine has antimicrobial properties, especially red wine, and can boost the immune system. Wine also provides heart health benefits by lowering the rate of heart attacks, strokes and death caused by heart disease. Wine has also been known to help preserve memory, which could be linked to the reservatrol. A 10-year study by Harvard Medical School, also determined that premenopausal women who drank 1-2 glasses of wine a day were found to be 40 percent less likely to develop type 2 diabetes. Wine also contains about 4 percent of your daily intake of potassium and a significant amount of fiber.

The Benefits of Limiting or Avoiding Alcohol

While there may be several health benefits of moderate alcohol consumption, there are also negative effects that it can have on our health. These include:

• Weight gain: Alcohol contains empty calories. A regular beer contains between 140 to 200 calories, while light beer contains around 100. A glass of wine is around 125 calories for a 5oz pour. However, the real issue is that alcohol causes the body to burn less stored fat for energy because the body instead burns a substance called acetate, which the liver makes from the alcohol. Additionally, alcohol contributes to weight gain by interfering with blood sugar levels. The liver stores glycogen and when blood sugar drops, the liver converts the glycogen into glucose and releases it into the blood. Alcohol interferes with the brain to liver communication and, therefore, prevents the liver from converting the glycogen to glucose so the brain thinks food is still needed, which leads one to eat whatever they can get their hands on. This leads to weight gain.
• Dehydrates: The body produces an anti-diuretic hormone, which is used to reabsorb water into the body. Alcohol decreases the body’s production of this hormone, leading to a greater loss in fluids through urination without replenishing the water it loses. We also know that excessive amounts of alcohol may also cause vomiting, which only further depletes the body of necessary fluids.
• Digestive issues: Alcohol contributes to a plethora of digestive issues! These include:
  • Increased risk of mouth cancer: alcohol consumption is the second leading cause of mouth cancer
  • Creates heartburn and acid reflux
  • Damages stomach lining
  • May limit the body’s ability to absorb nutrients from food
  • Causes leaky gut syndrome where toxins leak into the body through intestine and lead to serious health issues
  • Leads to pancreatitis, which is inflammation of the pancreas, and can interfere with digestive functions and can be life-threatening
  • Corrodes the liver and can cause cirrhosis
• Tooth decay: The acidity and sugar in alcohol can demineralize teeth’s enamel, which can cause teeth to rot faster
• Migranes
• Increases estrogen levels

Since alcohol consumption has been linked to over 60 different diseases, eliminating alcohol or abstaining for a period of time is often recommended to prevent illness, lower risk for cancer and type 2 diabetes, lower blood pressure and heal the liver.

Often individuals change their diets looking to lose weight, but they overlook how much alcohol they drink or are unwilling to make small changes to their drinking habits. Phase 1 and phase 2 detoxification needs to be completed for weight loss to occur and the liver plays a large role in this process. Since alcohol has a direct affect on the liver, it means it is unable to complete the detox of other unwanted toxins from the body. When alcohol is eliminated from the diet, the liver won’t be spending all of its time trying to filter the alcohol out of the body and will be available to provide more energy and necessary metabolites.

Additionally, abstaining from alcohol has shown to enhance focus, concentration and memory. It has also been proven to improve the amount and quality of sleep. Quitting for even a month will improve liver function, cholesterol and glucose levels.

Drinking alcohol is a large part of many cultures around the world. People frequently gather to socialize around a glass of wine or a pint of beer and many declare that alcohol helps to let loose after a rough day. And as we’ve discovered, alcohol can even offer some unexpected health benefits. There are studies that suggest that drinking alcohol may have some advantages, but after conducting our own research we can conclude that the best options are to either abstain from drinking or drink in moderate amounts—a glass of wine or a pint a day—depending on your weight loss goals.

By Heather Willett

Magnesium is a mineral that can be found in many different forms in nature and is responsible for over 300 enzymatic functions. It is a macro-mineral, which the body requires in larger amounts in order to keep vital bodily functions operating. Homeostasis, or a healthy balance, of important minerals is magnesium’s most important role, but it is also necessary for several other biological functions, including:

• Energy production
• Maintaining DNA stability
• Activating muscles and nerves
• Helping to digest proteins, fats and carbohydrates
• Regulating the nervous system

Benefits of Magnesium

With magnesium serving so many important functions in our bodies, it is no wonder we see great benefits when we have proper magnesium levels. These benefits include, but aren’t limited to the following:

1. Reduces insulin resistance
2. Lower blood pressure
3. Reduces inflammation
4. Fights depression
5. Helps prevent migraines
6. Effective against Type 2 diabetes
7. Improves physical performance

Additionally, increasing magnesium intake triggers a protein that helps regulate glucose levels as well as the breakdown of fatty acids. Magnesium also blocks the body’s stress response by blocking calcium channels. When we get stressed, there is an increase of calcium into our cells, which can cause hypertension and heart arrhythmia, but increasing magnesium reduces this risk of a stroke by 8-9% for every 100mg taken and the chances of developing cardiovascular disease by up to 50%.

Magnesium Deficiency

According to Dr. Mercola, nearly 80% of Americans are believed to be deficient in magnesium. Our modern diets don’t provide enough of this essential mineral and because we excrete magnesium when stressed, through urine, during carbohydrate intake and through sweat during exercise, we quickly become depleted without ever replenishing. It is important to learn the signs and symptoms of magnesium deficiency, which might consist of:

• Blood sugar deregulation
• Depression and anxiety
• Migraines
• Kidney stones
• Osteoporosis
• Low energy and fatigue
• Muscle spasms and muscle tightness
• Insomnia
• Increased lactic acid retention
• Nervousness

If you are experiencing any of these symptoms, check with your physician and consider increasing your magnesium intake.

Food Sources and Supplements

Fortunately, there are many rich, natural sources and safe, easy ways to increase magnesium levels. Foods such as:

• Roasted pumpkin seeds
• Almonds
• Brazil nuts
• Sesame seeds
• Roasted and salted peanuts
• Walnuts
• Rice
• Whole-grain bread
• Spinach
• Cooked beans
• Broccoli
• Banana
• Potato

Magnesium supplements are also generally considered safe and effective, but you want to make sure you are taking a supplement that consists of different chelates, is of high-quality and that lists the elemental amounts of minerals. Cheap sources of magnesium tend to be made of magnesium oxide, which is poorly absorbed by the body – only 4 percent of the mineral is actually absorbed with this type. The recommended dosage when taking a supplement is typically between 400mg and 1200mg daily, but always discuss changes to your diet or supplement intake with your physician.

Magnesium is widely available and provides many benefits that can have a strong, positive impact on our health. Many factors, however, can influence magnesium levels such as high intake of caffeine or soda, menopause and old age, certain medications and an unhealthy digestive system. Increasing magnesium by eating foods rich in it or by taking a supplement is a powerful first step toward better health.

By Heather Willett

We are living in a time where we are saturated with information concerning health and weight loss. Food choices always play a role, but have you ever considered how eating your food may be contributing to your overall health? Chewing our food may seem like very basic knowledge and even becomes habit by the time we are a year old, but most of us don’t fully understand all the ways proper chewing can benefit our health and assist in weight loss.

Aids in Proper Digestion

Chewing food is the first step in the digestive process. When you chew food you are mechanically breaking it down into manageable particles. Salivary glands are triggered and saliva is created to coat the food with necessary enzymes, which begin to digest fats and starches immediately.  This allows for easier digestion as it moves through our bodies.

Chewing signals the body to prepare for digestion – the stomach begins to produce acid and the pancreas starts secreting enzymes into the intestines. When you chew your food you are creating a larger surface area for these fluids to do their work, which leads to fewer digestive problems, such as gas and bloating.

Better Absorption of Nutrients

It has been proven that with longer chewing the body absorbs more healthy fat and protein – which are put to use building more muscle. Additionally, because the pancreas is engaged and its enzymes are able to access more of the food’s surface, it is able to more efficiently turn the food into energy and fuel for our bodies. Lastly, certain vitamins and minerals are made more available for absorption when food is broken down, especially raw foods as it has a similar effect to cooking. The best way to get the most out of your food and the chewing process is to take your time, chew slowly and often until the food has lost its texture.

Helps Maintain Healthy Weight

It is a known fact that most people inhale their food within a matter of seven minutes. This typically means that the food isn’t broken down enough to really help the body do its job. Spending a little more time to chew food means you are not only burning more calories, but you are eating slower. It takes approximately 20 minutes for the brain to register fullness, so when people eat quickly they tend to eat more because they haven’t given their brains long enough to identify if the stomach is full. Slowing down will cause you to eat less and will ultimately aid in healthy weight loss.

Disease Prevention

Appropriately chewing food prevents improperly digested food from entering the blood stream and causing adverse health effects. Less chewing can lead to food allergies or sensitivities, which can also impede weight loss, but it also means an excess of bacteria is left behind in the intestines. A variety of digestive diseases or conditions can arise from a lack of digestion including Irritable Bowel Syndrome (IBS), Small Bowel Bacterial Overgrowth (SBBO), Gastroesophageal Reflux Disease (GERD) and even esophageal cancer.

Health and even weight loss goals should begin with the basics. Correct digestion is one of the building blocks to a healthier lifestyle and is a simple way to take control over your own health.

By Heather Willett

Water is the source of all life and a key element to every bodily function. In fact, the majority of our own bodies consist of water and the benefits of hydration are endless

Benefits of Drinking Water

Water is a free and natural resource that can have a significant impact on our overall health. Water plays a very large role in improving bodily functions such as:

–        Eliminates Toxins: Drinking water aids in the body’s natural process to detox. This is done by eliminating waste and toxins through urination, perspiration and regular bowel movements, but it is essential to replenish fluids that are lost during this process by drinking more water. It is a biological cycle that must take place for optimal health. Water is the cheapest and easiest way to detox the body. Adding lemon or lime to drinking water will help to alkalize the body.

–        Increases Energy: Most of the population is dehydrated and they are unaware of it. Dehydration leads to fatigue, but according to a study conducted by Dr. Michael Boschmann, MD, energy expenditure increased by 30% in both men and women an hour after drinking a glass of water.

–        Promotes Weight Loss & Maintains Digestive Regularity: Drinking water supports digestion and metabolic functions and helps move food through the digestive tract in order to extract essential nutrients and minerals. Additionally, water can help create a feeling of fullness and therefore decrease how much is consumed throughout the day.

–        Maintains Body’s Temperature: Water can help regulate the body’s normal temperature to keep all organs operating at their most efficient.

–        Lubricates & Cushions Joints: Proper hydration helps protect joints, bones, spinal cord and sensitive tissue from injury and damage.

–        Boosts Immune System: Water helps fight against common illnesses such as flu & the common cold, but it can also help prevent heart attacks and diseases such as cancer.

–        Prevents Loss of Vitamins & Minerals: Water dissolves countless substances, which allows cells to absorb essential nutrients.

–        Oxygenates Blood, Cells & Lungs: Cells are the building blocks to our bodies. It is vital to provide cells and blood with the necessary oxygen they need to operate the rest of our organs.

Hydration Musts

It may seem simple to capitalize on all the benefits that water can offer – just “drink more water” as most would say. However, there are some very important things to keep in mind when looking to increase water consumption.

The quality of water and its source matters. Tap water comes directly from community water systems and must meet the Environmental Protection Agency (EPA) standards for drinking water. However, these guidelines only restrict the percentage of contaminants allowed in drinking water. Proper filtration will filter harmful chemicals, bacteria and particles to allow for the cleanest and purest water to enter our bodies. Knowing water is the foundation for a healthy body, it is crucial we are supplying organs with the best quality. There are many filtration systems available that deserve a look. One filtration and purification system we have personal experience with is Berkey, but we have seen good results with others on the market.

Additionally, bottled water may appear to be a simple and easy solution, but about 40% of bottled water is just tap water. However, bottled water poses further risks to our health because they are stored in plastic bottles, which contain Bisphenol A (BPA) and phthalates that can leach into the water. Both BPA and phthalates are chemicals that interfere with naturally-produced hormones and can cause a plethora of serious health problems including cancer, diabetes, fertility issues and obesity. Lastly, bottled water isn’t as stringently tested as tap water, which is tested more frequently and is held to higher standards within the United States.

Goals for Everyday Water Intake

We’ve discussed the importance of filtration and eliminating bottled water due to their chemical components, but in order to maximize the value of water we must discuss when and how much water to drink.

It is important to pay attention to your own body’s water needs. Take note of the color of your urine, as darker urine can be an indicator that you are dehydrated as does less frequent urination. We recommend striving to drink half your body weight in ounces each day (e.g. if you weigh 140lbs, drink 70 ounces or 8.75 cups of water). The first two glasses of water should be consumed right when you get up in the morning, before you eat anything. This helps awaken muscles, internal organs and kick starts the body’s everyday functions. Aim to drink water throughout the day and attempt to have a glass either 20 minutes before or after each meal – this will aid in digestion and assist in breaking down the food, plus it will make you feel full and prevent overeating. Lastly, a glass before bed can help flush out toxins from the day and help prevent strokes and heart attacks.

Now that we have discussed the importance of drinking more water and have covered considerations in water quality and sourcing, how do we actually increase our water intake? To drink more water, try carrying a glass water bottle around with you as often as you can. Always choose water over soda pop or other sugary beverages including alcohol. Most importantly, create a daily routine to help ensure you are getting your full daily recommended amount. Water is a free and easy first step in building a strong foundation for a long and healthy lifestyle, so let’s start with the simple basics and achieve optimal health.

Sources: “Bottled Water Poisons Your Body One Swallow at a Time” by Mercola.com; “Drinking Water at the Correct Time Maximizes its Effectiveness on the Body” by Dr. Wendy Lanser; “The Water in You” by USGS.gov; The Journal of Clinical Endocrinology and Metabolism, December 2003.