H2O The Basis of life

Water is the basic most natural resource that is required by every person to help satisfy our health-related needs. Our body composition, mental focus, fitness aptitude, sleep and recovery are dependent on water intake and balance. It is evident that water is one of the key elements responsible for human life on earth and is vital for our survival. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain, and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.  However, most people drink below their daily recommended quota.  

How is water lost

• Excretion: a person can lose a pint to several gallons of urine a day. 

• Breathing: when we inhale, moisture is added to the air as it passes to our lungs. The humidified air is then lost once we exhale, and the amount of water lost depends on the levels of humidity of the air. 

• Sweating: we lose a under a liter of water daily when it evaporates from the skin. This amount can increase dramatically when we sweat profusely due to vigorous workouts or high body temperature. 

• Digestion: generally, we lose little water through the digestive track. However, in the case of severe diarrhea and vomiting, a gallon or more can be lost. 

Daily Water intake

How much water do you need to drink per day?  Well it all depends on a few variables; for example, your weight, activity level and even where you live.  According to WebMD for individual weighting 150 pounds it can be anywhere from 75 to 150 ounces.  Rule of thumb is you take your weight in pounds, divide in half and add ounces based on exercise regimen and if you’re living or exercising in a hot weather climate area you may need to add additional ounces. ensuring not to over-hydrate. Drinking too much water can cause side effects that range from annoying to life-threatening, such as overhydration which is an imbalance of fluids. It happens when your body takes in or holds on to more fluid than your kidneys can remove. Drinking too much water or not having a way to remove it can cause water levels to build up. Hyponatremia just as overhydration associated with prolonged exercise arises primarily from fluid overload, under replacement of sodium losses, or both. When blood sodium concentration falls (becomes diluted) to abnormally low levels, a rapid and dangerous swelling of the brain occurs, that can result in seizures, coma, and death.

For more information, visit www.truecyclingstudio.com, call 443-512-8783 or email info@truecyclingstudio.com.

References

https://www.usgs.gov/special-topic/water-science-school/science

https://www.msdmanuals.com/en-gb/home/hormonal-and-metabolic-disorders/water-balance/about-body-water

https://www.webmd.com/diet/features/water-for-weight-loss-diet#2

https://familydoctor.org/athletes-the-importance-of-good-hydration

https://www.mydr.com.au/travel-health

https://sportmedbc.com/article

DNA-based Program Design

By: Jorge Pinargotte

Genetic testing in fitness and nutrition professions provides the ability to design programs so accurate and predictable, that client success - when following the recommendations of a trained professional - is guaranteed. This is perhaps the most exciting change in the health and fitness profession, and True Cycling Studio will provide DNA-based wellness plans to its members starting this winter.

For the past months I’ve been studying to obtain the qualifications through ISSA™ necessary to understand how genetics play a role in creating and designing DNA-based fitness and nutrition programs for our clients. Available genetic reports provide insight into areas such as weight loss ability, exercise responses, macronutrient utilization, training responses, recovery and injury risks. With this knowledge, personalized fitness and nutrition plans can be created. The ability to design programs with greater accuracy that won’t rely on trial and error with clients is a game-changer.

The DNA profile from ISSA’s partner, Genetic Directions, provides:

• Analysis of 36 genetic markers

• Analysis of 16 genetic traits related to weight loss

• Analysis of 12 genetic traits related to athletic performance

• Food recommendations, including macronutrient breakdown and caloric needs

• Nutrient recommendations

• Exercise recommendations, including cardio and strength training

MYTH #1: DNA tests can guarantee weight loss results

Reality: False. The only guarantee of weight loss is a caloric deficit. Some programs tailored to an individual’s DNA have proven to be much more effective than generic programs while others may point to compliance as the driver of weight loss. A recent study published by the European Society of Human Genetics found that dieters employing weight management programs tailored to the individual’s genome lost up to 33% more weight than those following standard, “one size fits all” weight loss programs. However, a study called DIETFITS and published in the Journal of the American Medical Association by researchers at Stanford University Medical School found that low fat or low carb diets didn’t see significant differences in weight loss depending on genetics. So, DNA tests may not cause weight loss, but the good news is they can help personal trainers and nutritionists better assist their clients on zeroing in on the proper nutrition plan.

 MYTH #2: DNA tests can tell you exactly what you should eat

Reality: False. While DNA tests can give you specific recommendations about your diet based on your makeup, your specific expression of your genetics involves interactions between so many other factors. So, DNA tests won’t tell you to eat quinoa for lunch on Tuesdays, but they will tell you how well your body utilizes each of the macronutrients, therefore providing a truly individualized nutrition plan.

MYTH #3: DNA tests are the “holy grail” to answer all fitness questions

Reality: False. While a 2015 meta-study found that the proof was lacking, the evidence is compelling. Rather than a blind trial and error approach of introducing foods and exercise programming, the evidence from the studies indicates that fitness and nutrition professionals can improve their programming and get better results from their clients. Your genetics are the starting point and specific foods and nutrients alter gene expression in major, complex ways, which in turn impact metabolic processes, and therefore, your overall well-being. The DNA-based program allows the fitness professionals to have a starting point and the road map for their clients - not the answer; the answer comes with commitment.

For more information, please contact us at info@truecyclingstudio.com, 443-512-8783, or visit our website: www.truecyclingstudio.com.

Sources:
https://www.issatrainer.com/
https://clinicaltrials.gov/ct2/show/NCT01826591
https://www.eshg.org/index.php?id=home

Staying fit through the holidays

Before you beat yourself up, it’s okay; we’ve all been there, but you must take constructive action in the form of accountability. For example, you will need to consider the difference in calories and macro-nutrients consumed versus your daily plan or requirements. Accountability can be accomplished preemptive to the festivities, during, of course post consumption, and combination of all three. During a recent Nutritional Workshop at our studio, ‘Why am I not losing weight” foundations such as daily hydration, sleep implications and alcohol consumption effects on weight management were discussed.

How to take personal accountability and being successful with a realistic nutritional plan in a society fixated on excess of food, and not good quality, was also part of the conversation. Some simple rules to follow such keeping in motion, indulging minimally, proper mindset, hydration, sleep, etc., will keep you on your fitness track during the holidays as well as when vacationing. Personal trainer, actress, and former bikini competitor Alicia Ziegler, CNS, also knows the importance of planning ahead for a holiday party.

"Don't think that, by not eating all day, you're doing yourself a favor in the calorie-saving department," she says. "You'll be far more likely to go hog-wild at a party if you're starving."

In addition to encouraging proper pre-party nourishment, Ziegler is quick to mention the importance of hydration. "Staying hydrated is key, especially if you tend to find yourself with a cocktail in one hand and a sugary morsel in the other," she says. "If you must splurge, at least eat some fibrous foods in between." Stay positive and continue you fitness routine and fat gains and frustrating weight fluctuations will be minimized.

For more information, please contact us at info@truecyclingstudio.com, 443-512-8783, or visit our website: www.truecyclingstudio.com.

References:

Health.usnews.com. 8 Secrets to Staying Fit During the Holidays. By Cedric X. Bryant, Ph.D., Contributor Nov. 20, 2015.

Bodybuilding.com. Everything You Need To Know About Hydration . By Krissy Kendall, PhD. April 10, 2017

Why am I not losing weight?

Because 3,500 calories equal about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you'd lose about 1 to 2 pounds a week.  Easy, right?  Then why do many “dieters” find it so difficult, if not impossible to get rid of stubborn extra pounds?  The physiology of human body as it pertains to weight loss (and gain for that matter) involve many interconnected factors that contribute to how our bodies respond to alteration in caloric intake, physical activity, sleep, alcohol consumption to name a few.

Just calorie counting is not always enough as many individuals continue to find it challenging in finding and maintaining their “ideal” weight.  Individuals must keep in mind that not all calories are equal in nutritional value.  A 500-calorie snack fest of potato chips, Coke and Oreo cookies is not the same as a 500-calorie meal composed of skinless chicken breast, steamed broccoli and avocado.  While they both have same number of calories the former is composed of empty calories which contain no nutrients and are detrimental to general health.  The latter on the other hand, include nutrients, fiber, are natural and provide the stimuli (mainly with healthy fats-avocado) to promote fat loss.

Other important contributory factors such as proper hydration, adequate sleep, stress management, alcohol consumption, sugar/carbohydrate effects, medicine effects and even proper supplementation need to be understood, gauged and monitored.  From a coaching perspective these factors are essential in determining initial and continual success in both weight management and overall physical and mental well-being. 

For more information, please contact us at info@truecyclingstudio.com, 443-512-8783, or visit our website: www.truecyclingstudio.com.

TRX Movement = Better You

The TRX Suspension Trainer was created by the Navy Seals intended to keep these special breed of Warfighters in optimal  physical condition while they were deployed to remote areas with no fitness equipment such as free-weights and machines.  Since the TRX suspension trainers introduction, the RIP trainers and Duo Trainers  have been added.  All or in part, these modalities are successfully used in the fitness curriculum of the military, professional athletes, athletic coaches, weekend warriors, fitness enthusiasts, physical rehabilitation professionals, seniors, and children, basically all individuals of varying fitness and ability levels.

Benefits of TRX 

With today’s fitness concept being focused more on analytical metrics relative to power, speed, heart rate, perceived exertion, VO2 max, etc., the one area of general fitness and health that is vital to improving overall performance, namely movement (proper movement), has been a forgotten component of fitness. It is absent from most fitness regimens curriculum featured in most gyms and fitness centers.  Because Movement as an indicator of health it is a cornerstone, not just a subset of all True Cycling Studio offerings, from cycling to TRX Yoga.

For more information, please contact us at info@truecyclingstudio.com, 443-512-8783, or visit our website: www.truecyclingstudio.com.

Weight loss and fat loss are not the same!

Weight loss and fat loss are related but they are NOT the same.

These factors can influence your weight:

🌡 hormones
💁‍♀️🏻 your cycle
💪 supplements
💦 hydration
😷 foods intolerance
💩 whether or not you've evacuated
🍔 higher or lower sodium intake

Fat loss happens slowly over weeks/months. Chill and focus on FAT LOSS. Schedule your Physical Assessment and check your Body Fat %

👇👇👇👇👇
info@truecyclingstudio.com
443-512-TRUE(8783)