Simple changes will help you see results from your workout
May 16, 2013 | Mr. Paul Plakas
I’m not seeing results anymore from my workout. Why?
Research shows that the best workout for weight loss is a combination of strength training and cardiovascular work, not just one or the other. You want to do exercise that expends a lot of calories. That requires a very big exchange of heat in your body. Any activity can do that, but the combination of weight training and cardio together is the most effective way of burning the most calories in the time that you have.
Also, once you do your combination of weight training and cardio, the key to continuing making improvements is to change the workload. Your body will plateau after a certain point, because it adapts to the stress you put upon it. You have to put more stress on the body. Whether you work out with more intensity, or longer, or with more weight, you’ve got to do something harder than what you were doing before if you want your body to change. Most people don’t do that because it’s very uncomfortable to do. Most people don’t train hard enough to elicit changes in their body. It’s hard to do, but if you’re patient with it, you get used to the discomfort.
For four seasons, Paul Plakas has been assessing and analyzing the fitness of participants on Slice Network’s X-Weighted. Plakas has been a personal trainer for 18 years, working with all levels of fitness, from the totally sedentary to the professional athlete. Plakas is co-founder of Custom Fit, an Edmonton based team of fitness professionals, and creator of The i3 Workout exercise video. To learn more about Paul and watch his online “bodcasts,” visit www.paulplakas.com.
May 09, 2013
Alzheimer’s & lifestyle
Currently, half a million Canadians are stricken with Alzheimer’s.
May 09, 2013 | Dr. Claudia Truglia
Can a healthy lifestyle slow Alzheimer’s dementia?
Henry was a university professor. He loved to read, go for long walks and help his wife cook. Henry is now 75 years old. He is retired. He can’t get past the first few pages in a book because he can’t remember what he has read. He can no longer go for walks on his own because he can’t remember his way home. He has to be under constant supervision in the kitchen for fear that his forgetfulness will cause harm to himself or his wife. Henry has Alzheimer’s dementia (AD).
Alzheimer’s is the most common form of dementia. It affects 5 to 8 per cent of Canadians over the age of 65 and 30 to 50 per cent over 85. Currently, half a million Canadians are stricken with AD. In a 2010 study led by the Alzheimer Society of Canada, researchers predict that this number will double to 1.1 million within a generation.
Alzheimer’s is a progressive, degenerative disease of the brain, killing and diminishing nerve cells, which impairs thinking and memory. The area of the brain that is affected determines the symptoms a person will experience; anything from loss of memory and mood changes to erratic and violent behavior and loss of communication.
Risk factors for Alzheimer’s include but are not limited to genetics, heavy metal exposure (toxins), poor diet and unhealthy lifestyle, alcohol abuse, diabetes, high cholesterol, chronic stress, head trauma and smoking.
Conventional treatment consists of medications that help symptoms subside but only work for a few years. Dr. Jack Diamond, scientific director, Alzheimer Society of Canada, and author of a report on the state and current research of Alzheimer’s, says “We have no effective treatment at the moment against the disease.”
Naturopathic treatment is key in a disease such as Alzheimer’s because we can focus on prevention. Supplements and herbs such as curcumin (tumeric), fish oils, ginkgo, phosphatidylcholine, alpha lipoic acid, and B vitamins have all proven effective in prevention and treatment of Alzheimer’s disease.
Exercise can also play a fundamental role in AD prevention. Diamond recommends moderate exercise because a healthy lifestyle has been shown to slow progression of the disease. Keeping the brain active with crossword puzzles and Sudoku helps keep communication between cells vibrant and consistent. A diet consisting of lots of fruits and vegetables provides antioxidants that help fight damage to the nerve cells.
As always, be sure to check with your naturopathic doctor before self-prescribing or taking supplements off the shelf to ensure no interactions occur and therapeutic doses are taken. To read the original article click here.
Dr. Claudia Truglia practices Naturopathic Medicine at the Stoney Creek Natural Health Clinic, a multidisciplinary clinic in Stoney Creek, Ontario. She has an eclectic practice treating a broad range of health conditions with an emphasis on diabetes, mental health, cardiovascular health, woman's health and gastrointestinal conditions. Dr. Truglia also works as a Naturopathic Consultant for CanPrev Premium Natural Health Products and as a columnist for the local Hamilton Spectator. She is a member of the BDDT-N and CAND. www.stoneycreekhealth.ca
May 02, 2013
The symptoms and treatment options for Adult ADHD.
May 02, 2013 | ADDvance Treatment Centre Toronto
What are the signs of Adult ADHD?
With Adult ADHD the symptoms of inattentiveness, impulsivity and hyperactivity present differently. Adults affected with ADHD may experience symptoms in the following ways: low tolerance for frustration, problems with organization, poor time management, paralyzing procrastination, forgetfulness, money management, difficulty concentrating for long periods of time and a need for constant activity.
Untreated ADHD increases the risk of adverse outcomes for adults including: increase in substance abuse, higher rates of marital discord/divorce, increased number of traffic and driving violations, and constant job difficulties and change as well as self esteem issues.
The functional impairment as an adult is real. Diagnosis, treatment and ongoing support (education, coaching, organizational skill training) have shown benefit in helping adults realize their strengths, abilities and potential.
Apr 25, 2013
The dreaded plateau
Not seeing results anymore? Might be time to mix up your exercise routine.
Apr 25, 2013 | Tom McAleese
I’ve been working out consistently for six months. All of the sudden I'm not seeing any more results, why is this?
This is a common complaint from almost all gym-goers at some point in their life. Everything is going great – you’re losing weight, running faster and farther, lifting more weight then over night it seems, all the results halt and you hit the dreaded plateau. What happened?
Over time, your body becomes accustomed to the demands you place on it and adapts. In order to see change, like weight loss or muscle growth, you need to constantly challenge your body, keep it guessing so it has to continually adapt to new stresses. For instance, try interval cardio sessions instead of steady-state cardio. Add plyometrics to your resistance training. Both of these methods will shake up your gym routine and introduce new stimuli to your body forcing it to adapt and change. They will also help revitalize your mentally as well, keeping you focused with new and exciting exercises.