Two Drinks Per Day or Save them Up for a Big Party?

One of my favorite Gurus of all time happens to be Dr. Gabe Mirkin who has been around since I started working in the fitness industry - close to 30 years!  In his latest newsletter, one of his readers asks if it is OK to save up all of the drinks in a week and drink them in one day.  Here is the question and answer (I felt that this subject was apropos to the Holidays):

Dear Dr. Mirkin: Is it OK to have two drinks a day and  can I save them all up for a big party on the weekend?

No! Binge drinking doubles your risk of heart attacks. A study of 9,758 men in France and Ireland over a ten-year period shows that men who binge drink have nearly twice the risk of heart attacks and deaths from heart disease as regular drinkers, even though they drink about the same amount of alcohol per week.  (British Medical Journal, November 23, 2010).

When you pour alcohol on a cut, it hurts because alcohol damages cells by dehydrating them. If you add a cup of alcohol to cup of water, you get far less than two cups of fluid because alcohol draws water into its cell structure.

The liver is the only organ that has acetaldehyde  dehydrogenase, the enzyme that breaks down alcohol. The liver can break down alcohol at a steady rate of one drink per hour (a drink is 12 ounces of beer, 5 ounces of wine or 2/3rds of shot glass). The higher the blood level of alcohol, the more likely it  is to damage cells.

Exceeding two drinks in a day can cause blood alcohol levels high enough to damage cells, increasing risk for  heart attacks, impotence, cirrhosis of the liver, dementia, chronic  pancreatitis, and certain cancers. However, up to two drinks per day has been associated in some studies with decreased risk for heart attacks.

Dr. Gabe Mirkin has been a practicing physician for more than 40 years and a radio talk show host for 25, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is one of a very few doctors board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology.

Tips from your Trainer to Avoid the Slug Feeling post Thanksgiving Dinner

I know that many of you don't want to hear from me. It is the day to eat everything you want. But be aware, in this weekend alone you could gain 3 to 5 pounds according to my friend, Dr. Roy Heron who runs a weight loss center in the DC area. Even if you think that you won't put on that much in a day or weekend of eating, think of all food deprivation and hard work that you did exercising to lose a pound in the last month. It ain't easy because there are 3500 calories in a pound. So, please, don't undo what you have worked so hard to lose in one day or weekend.

Here are some tips from myself and Dr. Roy Heron:    

# 1 On my list - Wear control top panty hose and/or tight belt/pants. You won't be able to fit as much in and will full faster.

#2 Don't starve yourself all day. You will just indulge at Thanksgiving Dinner.

#3 Have a piece of fruit or raw vegetables with a glass of water an hour before dinner.

#4 Drink 2 glasses of cold water during your Thanksgiving dinner.

#5 Eat dinner on a dessert plate and not a dinner plate.

#6 Avoid white bread, pasta, or rice like the plague.
#7 No Second Helpings!

#8 Portion Control


Enjoy your family and friends and don't make eating the highlight!

With warm hugs,

Ellen Yates and Dr. Roy Heron

Lower Back & Abs Routine for the Home

I wanted to share with you a little routine that I will do this morning in N2SHAPE's 9 am Group Training. It is for the lower back and abs and is a routine that you can do at home with just a stability ball. If you don't have a stability ball, you can skip that exercise so that you have no excuses.


Bridge with Leg Lift

Lie face up on the floor, knees bent. Push body into a bridge position, supporting your weight on your feet and arms. Straighten one leg up, heel flexed and slowly lower leg out to the side a few inches without moving the rest of the body. Use the abs to stabilize your body and don't hold your breath. Complete 12 reps before switching sides.

Balancing Ab Twist

Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for 2 seconds, then go back to starting position. Repeat for 12 reps before switching sides. To modify, rest the bottom knee on the floor.

Ball Rollouts

Place your arms on the ball, parallel to one another. Pulling your belly button towards your spine and tightening your torso, slowly roll forward until your chest touches the ball. Keeping form, slowly pull your body back using your arms and abdominals. Don't collapse as you roll forward. Repeat for 12 reps.

Bicycle

Lie face up with lower back pressed to the floor. Cradle head in your hands, elbows out, and bend right knee, pulling it towards your chest while touching the knee with the opposite elbow. Begin a slow pedal motion by touching opposite elbow to opposite knee, alternating each side. Keep the abs pulled in (don't let them bulge out) and breath continuously. Repeat for 12 reps (one rep is to the right and left).

Back Extensions

Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower. Repeat for 12 reps.

Time to hit the hay for a morning of Spin, Training, and studying!

November Exercise Prescriptions

Please take a moment to review.  If you would like to make any changes, please cut and paste and send it back to me!  Please print this out and keep a copy on your refrigerator so that you can refer to them as you open the door!  Remember, Thanksgiving is right around the corner and December and January holidays.  Get a handle now so that you are not 5 to 10 lbs heavier come 2011! 


Stephanie: Goal: Bike trip in Nova Scotia this summer.  RX: GT 2x wk; PT 1x wk; Cardio on own 120min./wk
Diane M:  PT 2x/wk.  Walk on own 60 minutes per week.  Do Leg Raises & Plank 3x/wk.  Food Diary to Ellen weekly.
Rosemary - PT 3x/wk.  Cardio on own 60 min/wk.  Follow diet plan from Michelle. 
Michlle J - GT or PT 1x/wk.  Spin 1x/wk.  Spiral notebook to Ellen on Mondays with food.  
Charlene : Goal:To keep coming to work out.  RX: Balance exercise on own 2-3x/wk
Bob Wein: Goal:To Climb Old Rag MT. In Shenadoah. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk
Isabel Wein: Goal:To be a size 4. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk
Meg - PT on Tues 8 pm; Swim (1); WT (1); 10,000 steps daily.  Kickboxing (1).  Zumba (1).  Volleyball (1). 
David - PT on Tues at 8 pm. WT 2x/wk. Cardio 120 min/wk.
Cecilia - Zumba (2x/wk), WT routine on own (2x/wk).  Goal:  Lose weight, feel better,and lose love handles. 
Chase - Goal: To come in once a week on his own
RX: PT 1x/wk; Boot camp 1x/wk; WT on own, Run 1 mile before ea. workout.
Lisa -  Training 2x per week. Cardio on wn 90 min/wk (spin once per wk within thattme).  Goals:  Become less lumpy & 2 min plank.
Todd - PT 1x/wk; Boot Camp 1x/wk, WT on own 1 x/wk.  Run 6 miles per week.  5K in Nov.
Danielle - PT Mon 11:30 am, Trekking Wed 10 am; Cardio on own 200 minutes per week, Jacobs ladder 2min.intervals during cardio session,Weight Watchers. Goal: to do Jacobs Ladder 3 x 2min. intervals in one session.
Ken - Train 8x/month regardless of being out of town some days during the month.   
Cori-  GT Tues 6 am, PT Thurs 530 am, Cardio on own.
Kathy- PT on Mon, Wed, Fri 7:30 am. Cardio on own 10 min before PT.  Continue with eating plan. Goal: balance each leg 30 sec.
Carol - PT Wed & Fri 8:30 am. Expresso Bike on own 120 minutes per week. ET 2x/10 mins per wek for weight bearig.  
Phebe & Allie:  RX:PT 2-3 x wk, Cardio on own 60min. /wk
Fran: RX:PT 2x wk; Trekking 1x wk; Wm up prior to PT session
Eat small meals throughout the day
Neil - Mon WT on own & 1 mile TM.  Wed Trekking.  PT Fri 10:00 am (one mile TM warmup).
Qunicey & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen. 
Goals: Quincey - Not to slide back from where he is.  Helene - Keep on toning.  Firm abs. 
Sherry - PT Tues &Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.
Sally - PT One day per wk as decided. WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded.
Diane Frasier begin_of_the_skype_highlighting     end_of_the_skype_highlighting: Goal: Lose weight  RX: PT 2x/wk - Cardio on own 60min/wk
Jill - PT 1x/wk; Follow directions per Melissa.

Group Training

Maryl:  RX: WT 2x wk; Spin 2x wk; Pilates 2x wk; Trekking 1x wk.  Vegetarian dinners 5x/wk.  Portion control. Plank 1min per. day with Pat. 
Pat: GT: Goal: Lose weight and get strong.  RX:GT1x wk; cardio 3x wk for 45 min. Bike (15min.), Arc Trainer (15min.), TM (15min.) Responsible for keeping food diary for her and Maryl.
Karen - Record what eat on Spark People.  Mon GT 10am.  Trekking Wed 10 am.  Spinning Thurs at 9 am.  Do 5K run/walk. 
Cris: RX:GT 2x wk; cardio 90 min/wk.  Take lunch towork 3x/wk. 
David G - Get healthy so can get back to training consistently. Spin 2x/wk.  GT 1x/wk. 
Diana - Mon GT 10 am with Ellen; Wed 10 am Trekking; Thurs 9 am Spinning; Fri Kickboxing, Sat Heavy lifting, Sun Spin.  Food Diary to Ellen on Mon.  NO eating after 8 pm.
Tara:  Mon GT 10am.  Cardio 200 min/wk.  Food diary on Mon.   No Halloween candy.  Limit starches at dinner. 
Diane Fitzgerald:  Goal: To lose same stinking 5 lbs. and get biceps “guns”
RX: WT 3x/wk;spin 2x/wk; Cardio 120min/wk.   
Ayesha - GT Wed 6:15 pm & FT Sat 8 am.  Goals:  To workout and eat breakfast.
Joan:  Goal to do more on her own during the week.  RX: GT Sat. ; Cardio on own 60min. /wk (10min. ea day)
Julie -  Spin (1), WT (GT or on own 2-3x/wk), Stairs (60 min), one hill workout per week (60 min) until Nov.  
Kimya - 15 miles Run/wk, WT (2 x/wk), Spin 1x/wk. Continue to lose weight.  Weight Watchers.  
Carol - GT once per week.  Run 5 miles per week, Spinning when in town, Weight Watchers.  Goal to lose 10 pounds by Christmas – have lost 3.2 so far.  Reduce restaurant meals out to accomplish goals. 
Mary - Goal:  Build endurance back up.  GT(1); Spin (3);  Walk 4x/week.  Workout 1x/wk at home wtih video.  Weight Watchers.   
Donna - Goals:  Do more upper body and ab work.  GT Thurs 6:15 am, Spin (1), Aerobics classes on Mon & Wed nights.  
Deb - Goals:  Increase cardio endurance, improve strength.  WT w/Alfred Mon 12 pm; GT(1); Spin (2), Trekking (1), 90 min Treadmill. 
Helen- GT Fri 5pm. , Zumba, Thurs, cardio 3x’s a week 45 min sessions, eat small meals throughout the day include fruits and veggies Goal: Get rid of stomach pouch and down to 133 lbs. 
Heather- GT Fri. 5pm, Run 15 miles per week, eat small meals throughout the day. Do strength training on own 2 x’s per week. Goal: Overall strengthEllen, Michelle, Joe, Melissa, Your N2SHAPE Personal Trainers and Coaches
Private Training

You can do anything you set your mind to. You just have to want it bad enough and work hard enough.

A great way to reduce your risk of Alzheimer's disease is through physical exercise.