SIXTEEN WEEKS….

Menopause is a very normal and natural event. It is associated with reduced functioning of the ovaries that is primarily due to the aging process. The outcome is marked by a decreased level of estrogen as well as other hormones. It occurs on average at the age of fifty-one. (YIKES…it’s getting close). Menopausal experiences vary from woman to woman. Some experience hot flashes and difficulty sleeping to name a few. Hot flashes, are the most common menopausal symptom; although the exact reason, is still a “matter of speculation” however they are thought to be a result of changes in the hypothalamus, which is the section of the brain that regulates body temperature. Other symptoms may include an increased pulse rate and the sensation of a rapid heart beat, tearfulness and mood swings. (NAMS, 2007)

So now after reading this, I’m thinking to myself ; that since my temperature is elevated, my heart is beating fast, is this my cardio in  disguise! In my crazy way of thinking and trying to find out ways of avoiding cardio at all costs.(LOL)

Women in there forty’s and fifty’s most often gain weight which is sometimes attributed to aging and lifestyle , however menopause may also contribute too this problem. Generally, it has been reported that fewer calories are needed after midlife because “less energy is expended.”  (NAMS, 2007) I am  being presumptuous here , by stating that they are speaking of women that do not training on a regular basis.

Whether weight gain is linked to menopause itself and or age; studies have shown that weight gain around menopausal years can be prevented by proper diet and exercise-  “minimizing fat gain and maintaining muscle, thereby reducing body size and burning more calories.” (NAMS, 2007)

Menopause is a reality of life that have an impact on every woman (and their families) around the world. There is no universal menopausal experience.(NAMS, 2007) I can go on and on about this subject. I did however found a useful link, just in case anyone is interested.
http://www.niapublications.org/pubs/menopause/menopause.pdf

As body builders, figure competitors or participants in a sport, we consume a good amount of protein; to adequately feed our muscles. However, is this safe and will it have any adverse side effects, long term. I have done a modest amount of research on this subject and although I haven’t read every article and research paper this is what I have come up with.

Proteins are vital to our bodies and are necessary for our body structure and proper function. They function as enzymes, hormones and antibodies. High protein diets have been popular since the early 1960’s, has been proposed as the “new strategy for successful weight loss”. The weight loss that occurs initially is high as a result of the fluid loss that is directly related to the reduction of carbohydrate intake, calorie restriction and “ketosis induced appetite suppression” These diets typically offer a wide variety of protein food alternatives, well thought-out eating plans and are somewhat limiting in others, mainly (the “stuff” we all know and love), carbohydrates. It has been suggested that for most healthy individuals, these diets may not be harmful over a short period of time; however there are no long-term scientific reports to substantiate its overall “safety and efficacy”. (Sachiko et al, 2001)

According the AHA (American Heart Association) they state that diets that are high in protein are not recommended because “they restrict healthful foods that provide essential nutrients and do not provide the variety of foods needed to adequately meet nutritional needs.”  They also state that “individuals who follow these diets are therefore at risk for compromised vitamin and mineral intake, as well as potential cardiac, renal, bone, and liver abnormalities overall.” (Sachiko et al, 2001)

In terms of safety issues, there is little long term information that is available (at least in the studies that I have read) on the health effects of high protein consumption in our diets. From the data that is available there is evidence that “consumption of protein greater than two to three times the U.S. RDA will contribute to urinary calcium loss and may predispose to bone loss” later on down the road.  Individuals that are predisposed to nephrolithiasis (kidney stones), kidney disease and individuals with Diabetes Mellitus are cautioned.  (Eisenstein, Roberts, & Saltzman, 2002)

Works Cited

Eisenstein, J., Roberts, S. B., and E. Saltzman,   “High-Protein Weight-Loss Diets: Are They Safe and Do They Work? A Review of the Experimental and Epidemiologic Data.” Nutrition Reviews 60 (2002): 189-200. 26 July 2007 <http://www.ingentaconnect.com/content/ilsi/nure/2002/00000060/00000007/art00001>.

St. Jeor, Sachiko T. , Howard, Barbara, V.  Prewitt, Elaine, Bovee, Vicki, Bazzarre, Terry and Eckel Robert H.
Dietary Protein and Weight Reduction: A Statement for Healthcare Professionals From the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association
Circulation, Oct 2001; 104: 1869 - 1874.

Remember those days when we were teenagers checking our hair, our makeup, our clothes; making sure every “lock” was is in place (called mirror-checking) and that every thing is where it “should” be. Being self conscious in regards to the way one looks, may pose a problem; however it is not a psychiatric condition. It only becomes an issue in ones life when it develops into a disabling condition called Body Dysmorphic Disorder (BDD). Individuals diagnosed with this disorder have a preoccupation with what “they” regard as imperfections and shortcomings in their bodies or faces or both. (Phillips, 2001)

BDD is more widespread then realized; but not nearly as visible as one would think. Generally, these individuals make a conscious effort to conceal their disorder. The rate of occurrence of BDD is about 2% of the general population. This percentage comes from statistics derived from patients seen by their internists, dermatologists and plastic surgeons. So this poses the question, how many individuals have this disorder?” (Harvard, 2005)

BDD is not a “small” problem by any sense of the word. Looks become the key to self esteem and a compulsion to examine their “perceived” defect, consequently, they then try to either repair or disguise it. Individuals with diagnosed BDD endlessly seek reassurance from others. (Harvard, 2005) It may hinder or impede with their normal activities of daily living; which may or may not result and lead to social isolation, difficulty with job performance, and the most extreme level, unemployment.(Phillips, 2001)

Treatment can be challenging. Recent findings however are in fact encouraging. In one controlled trial, it was indicated that SRI’s (serotonin reuptake inhibitors) have been effective for most of the patients as well as the use of cognitive behavioral therapy. Cognitive behavioral therapy facilitates patients to develop a more realistic view of their appearance, the ability to refrain from repetitive behaviors, and perhaps to confront and tackle those avoided social situations. (Phillips, 2001)

Above all else, individuals diagnosed with BDD must be persuaded to think less about their appearance and to focus and concentrate on the underlying psychological problems. (Harvard, 2005) The challenge is to increase both physicians and the general public’s awareness of body dysmorphic disorder, so that effective treatments can be obtainable and unnecessary suffering avoided. (Phillips, 2001)

Works Cited

Body Dysmorphic Disorder in Men: Psychiatric Treatments Are Usually Effective
Katharine A Phillips and David J Castle BMJ. 2001 November 3; 323(7320): 1015–1016.

“The Harvard Medical School Family Health Guide.” Harvard Health Publications. 2005. Harvard Medical School. 23 July 2007 <http://www.health.harvard.edu/fhg/updates/update0905b.shtml>.

Our society, in general is a sport conscious, body vigilant group. Lets face it, exercise is a major industry, the increased use of supplements for example; to bulk up faster, get a better pump, heart rate monitors, fat calipers, and the plethora of videos that are available to us; the list goes on and on. The daily workouts of twenty years ago cannot compare to the workouts of today. The extent, with which we are training in today’s world, has accelerated in order to maximize our performance increase our endurance in the never-ending quest to build the “uber” body.  Consequently, this has given rise to the potential for overtraining and injury. (Maffetone)

Overtraining syndrome is due primarily to long term imbalance of physical training and recovery. O.S. can be overwhelmingly devastating for any athlete, because it could quite possibly require recovery for an extended period of time. Time away from training and competitions, which most often adds to our already existing stress. O.S.  is easily recognizable in its chronic state however not frequently recognized until months of poor performance and fatigue. (Hawley& Schoene)    Evidence of exhaustion or fatigue; which is most often expressed by low energy, weakness, deficient performance of your sport and occasionally, depression. (Maffetone)

Fatigue can be best described as “the inability to exceed former levels of performance with a decreased ability to recover. Fatigue plays a significant role in overtraining syndrome. (Keizer, 1988) It is however imperative and central to identify the early warning signs and symptoms of O.S. in order to avert deleterious effects later on down the road. (Maffetone) The diagnosis proves to be difficult for clinicians for the reason that other medical and psychological conditions, be it preexisting or acute have similar signs and symptoms.  Obviously after other conditions have been excluded, Overtraining Syndrome can be “accurately” diagnosed.  (Hawley& Schoene)

O.S. is generally marked by a decrease in performance, increased fatigue, persistent muscle soreness, mood disturbances, and that ‘burnt out’ feeling that we so often feel from time to time. Prevention is still the best cure, so athletes, coaches, and physicians need to recognize the early warning signs. (Maffetone) Treatment is practical in nature; because the condition represents an imbalance of stress and recovery, rest is the foundation of treatment of overtraining. The longer the overtraining has occurred the more rest is required. (Tinsley)

In conclusion, “As with everything else prevention “key” In conclusion, the prevailing wisdom is that it is better to be under train than over train. Rest is a vital part of any athlete’s training. Early warning signs of overtraining should be heeded and schedule adjustments made accordingly. Smart training is the path to faster times and good health.” (Jenkins)

Why you ask am I writing about this topic; because it wasn’t to long ago that I have experienced the same. I thought I would share with you just some of the information that I have gathered in order to write this   brief summary of this very important and misdiagnosed condition.

Works Cited

Hawley, Md, Christopher J., and Robert B. Schoene, Md. “Overtraining Syndrome, a Guide to Diagnosis, Treatment, and Prevention.” THE PHYSICIAN AND SPORTSMEDICINE 31 (2003). New York ,New York. 07 July 2007. 

Jenkins,md, Mark. “Overtraining Syndrome.” Rice University. 1998. Rice University. 07 July 2007 <http://www.rice.edu/~jenky/sports/overtraining.html>. 

Maffetone, Dr. Philip. “The Overtraining Syndrome.” The Maffetone Report. 20 July 2007 <http://www.rrca.org/resources/articles/sum99ots.htm>. 

Tinsley M.s.s. Candidate, United   States Sports Aca, Mr. Derrick. “Overtraining Syndrome.” The Sports Supplement 15 (2007). United   States Sports Academy. 22 2007 <http://www.thesportjournal.org/sport-supplement/vol15no3/index.asp>. 

I have noticed that many individuals utterly despise any type of cardiovascular routine. I am amongst the “I HATE CARDIO” alliance. I am NOT the proverbial “cardio bunny” nor am I afraid to lift man-weights, as I call it. Women, will not look like “Arnold” lifting weight great lifting  10 lbs or more unless of course they are using “enhancers” …and the use of “enhancers” is a blog for another day.

I have lifted weights and attended boot camp classes since January 2003 – nevertheless, I did not get intense until August 2006. The owner of the gym- Mr. Tom Jimenez (check out musclememory.com) who placed 10^th in the Nights of Champions in September ’06)  initially steered me in the right direction.

My cardio routine started with 25-30 min of low intensity walking at 3.0 speed (I do not run I detest running) Eventually, I worked myself up to 90 minutes, 3.5 speed and adjusted the incline accordingly; usually between 10-15 %.

For Example:

First 5 minutes I consider a warm-up- 2.5 speed 2 incline

Eventually I would increase the speed and incline for example to 10% @ 3.5mph

I used a polar heart rate monitor – that would calculate the amount of fat calories burned and at the target zone that was initially calculated into the device. It was by far easiest and most accurate way to continuously measure my HR and the intensity with which I was doing cardio. Remaining in the 70-80% zone facilitated my fat burning and increased my endurance.

Some of you may be new to the concept of HRM (Heart Rate Monitor) as I was. The system is comprised of a watch, a transmitter that is worn against your skin typically around your upper waist (under the chest area to be more specific). The transmitter picks up the signals from your heart, and sends them wirelessly to the watch. This is displayed continuously, in REAL TIME. I am also able to download my information into my computer to keep track of the fat calories that were burned, the intensity, my heart rate (at the time of exercise) and the minutes in each target zone, this way I can keep track of my progress month to month. The Target Zones enable you to identify how hard or how long you had been exercising.

Happy Cardio !!

Recently, I have been receiving a lot of questions in regards to the diet program and workout routine. In other words, how I succeeded in losing 34 pounds and dropping from 39% BF to 7.8 %.

I just want to say that before you read my post, this diet is not for everyone. Meaning that you would have to make adjustment according to fit you required protein, carbohydrate and fat intake. In no uncertain terms, am I a nutritionist, nor is diet counseling my forte. It would be best to consult your physician before even trying any diet or supplements, especially “fat burners”. I mention fat burners because, it bought me a “trip” to the cardiac cath lab for an emergency catheterization in 2001, which was a direct result from using them. I do not have CAD (coronary artery disease) THANK GOD! However, I am required to take calcium channel blockers for the rest of my life as a result, of the use of them.

So here goes what I call and have always called this diet since I started on Body Space,

THE ANGRY DIET

Meal One

Protein Shake:

I started with BSN Syntha 6 and at the present time I want to increase my calorie intake, (I’m lifting heavier since I started in August 2006) and have since switched to BSN Tru Mass.

• I used      to mix my shakes with H2O from August to June
• I now      mix my shakes with 8-10 egg whites, from Egg White International, which      can be purchased here on bb.com. I swear by this product. I love it!
• Dependant      upon whether or not I will be working (I need more calories when I am      working in the ER) I will ad oats to the shake as well.

Meal Two and Meal Three

• One      cup of low fat, low salt cottage cheese and one cup plain yogurt, or      vanilla yogurt. I use Stony Field, expensive YES but you can’t beat the      taste, I do not like aspartame flavored products, it just tastes terrible      to me.  I mix the both together and      add 2 tablespoons of milled flax seed, it gives the combo a somewhat, nutty      flavor. Casein protein goes a long way and keeps me full for at least 3-4      hours.<strong />

Meal Four and Meal Six

Six ounces of chicken or fish, grilled, boiled, broiled or baked,  tuna and tilapia are a great choice One cup of veggies usually;  asparagus, green beans, and a salad. Dressing is balsamic vinegar, Dijon mustard, and a PINCH of sweet and low.

Meal Five:

Same as Meal One

Supplements :

Vitamin C 2000mgs/daily

Vitamin E 800 IU/daily

Glutamine

Magnesium

Potassium

Multi Vitamin

CLA

Flax Seed (Milled)

I have to tell you - its great working out in my gym late - hardly anyone there except for my "muscle head"guys friends.

Anyway this is what I did :

Leg Press

90lbs for 20 reps as a warmup ( not including sled)

180lbs for 15 reps ( not including sled)
225 lbs for 15 reps  ( not including sled)

270 lbs for 15 reps  ( not including sled)

270 lbs for 10 reps  ( not including sled)

Leg Extensions: I burned those babies yesterday -
40 lbs 20 reps "one leg at a time" 5 sets each leg-  No rest between sets
then 40lbs 10 reps 4 sets 25 sec rest between sets using both legs

Ab Machine ( Had to use a machine despite my distain for it, only because of my bicep tear)

Heres what I did:

40 lbs until failure — which was 35 reps

60 lbs until failure– which was 25 reps

80 lbs until failure–which was 15 reps

Leg Curls

I went light because I did these the other day

40 lbs 20 reps "one leg at a time" 5 sets each leg-  No rest between sets
then 40lbs 10 reps 4 sets 25 sec rest between sets using both legs

Well first off I want to say that my arm is healing rather nicely ….not so bad as it has been– Im am still going to take it easy in terms of working out my arms still for the next couple of weeks… this will in turn give me a great opportunity to build up the legs and abs. So basically it was, shall I say a "God Send" I have the next 4 weeks to devote to my lower body.

The change in my diet as well has made an extreme difference in terms of my gains and workouts. I have added egg whites, from a company called Egg White International and there product is out of this world- I mix 8 egg whites with Tru Mass from BSN. This combination holds me over for a good 3-4 hours before my next meal. I work in a very busy Emergency Trauma Department as a nurse - and sometimes I cannot stop and actually eat a "real meal" this product really did the trick, and also its cheaper than buying eggs .. even with th shipping and handling!

This has nothing to do with body building, but today I recd a letter today which was very exciting at least to me .. I am being considered for " Inclusion in Who’s Who in Nursing , 2008/2009" which is a national publication. I was very pleased to hear this to put it mildly : )

Well thats all for now….

I’m so glad you bounced back girlfriend, you look  amazing in you suit !!!!!!! Im glad your feeling better !!!!

TTYS

Kat

BEST OF LUCK TOM, VANESSA, ROSEANNE AND MIKE ….. WE NEED TO FIND MORE ROOM FOR THE TROPHY’S YOU WILL BE BRINGING HOME TODAY !!!!

YOU GUYS ROCK THE HOUSE !!!

I here its close !!!!!woooooooooooo hoooooooooooooooooo