Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
THE KEY TO A HEALTHY DIET
By Richard J. Wolff, RDN
When it comes to healthy eating, most Americanâs are confused. Despite the confusion, healthful eating can and should be simple. When you consume nutritious, wholesome foods, you feel and function better (i.e., less disease). Evidence from the eating habits of the world's healthiest populations reveals dietary patterns centered around wholesome, unprocessed foods. If your diet is full of the right stuff â vegetables, fruits, fish, whole grains, nuts, poultry, seeds, lentils, and beans â you donât have to overthink the processed foods you should be minimizing (i.e., fast food, chips, cookies, candy, hotdogs, etc.). Prioritizing unprocessed foods (i.e., apples instead of apple pie) provides thousands of disease-fighting micro-nutrients and phyto-chemicals. You also achieve what nutrition professionals call âdisplacementâ. This is the crowding-out effect wholesome foods have on your diet. When you eat more apples, you end up eating less apple pie. In the end, your ability to fight infections and degenerative depends upon what you do right now! Taking at least one Simple Step will protect your health sooner versus later!
MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co
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ITâS COMPLETELY UNNECESSARY
By Richard J. Wolff, RDN
Losing strength was once viewed as a necessary part of aging. That changed in the 1980s when researchers at Tuftâs University demonstrated that the ability to gain strength does not diminish with age. The Physical Activity Guidelines for Americans recommend Strength Training for all adults! Why Strength Train? It keeps you strong and independent as you age while reducing your risk for numerous degenerative diseases (i.e., heart disease, stroke, osteoporosis, diabetes, dementia, etc.). The American College of Sports Medicine (the worldâs largest group of exercise scientists and fitness professionals) recommends full-body workouts that train the major muscle groups (chest, shoulders, back, arms, trunk, hips, and legs). Each muscle group should be worked to a high level of fatigue to stimulate strength gains.
MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co
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TURN ON YOUR HEALTHY GENES
Richard J. Wolff, RDN
In his book DISEASE PROOF, renowned physician, Dr. David Katz describes a simple disease-proof lifestyle that everyone can benefit from. He writes about the field of epigenetics which is the study of how our health habits influence the activity of our genes. In other words, living a healthy lifestyle can affect genetic expression (i.e., how your genes behave). This process is called genetic regulation. Even if your living with a chronic illness like heart disease or cancer, taking care of yourself (living a healthy lifestyle) can down-regulate disease-promoting genes, and up-regulate disease prevention genes, significantly improving your prognosis!
MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co
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ITâS IN YOUR HANDS
By Richard J. Wolff, RDN
In 1979, the U.S. Surgeon General assembled a panel of health experts to address the question of health variance (i.e., why does our health change). They wanted to learn why some people are more susceptible to disease, while others seem to have natural resistance. The result was a 700-page Surgeon Generalâs Report on Health and Nutrition. The report identified key factors that influence health variance. Itâs no surprise that access to medical care, the environment, and genetics made the list. However, the most significant finding and the biggest surprise of the report was that lifestyle (i.e., daily habits) controls up to 70 percent of health variance. Your lifestyle is everything you choose to do or not to do, including what you eat and whether you exercise. Over the past four decades, the World Health Organization and the National Institutes of Health have reinforced the Surgeon Generalâs message stating that the vast majority of health variance is directly related to health habits, including Strength Training!
MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co
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SMASH YOUR EXCUSES
By Richard J. Wolff, RDN
Fortunately, the 1% Rule improves health in little to no time by focusing on three principles. First, train your entire body a couple of times per week. Second, work out at a high level of effort (i.e., intensity), and third, train progressively (gradually increase the weights you are lifting). Embracing the 1% Rule will give you the health benefits you want without leaving room for excuses. In other words, you'll improve your health by investing 1 hour per week.
MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co
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ONLY DO IT, IF YOUR ALIVE
By Richard J. Wolff, RDN
In 2008, the U.S. Department of Health and Human Services published the first edition of the Physical Activity Guidelines for Americans (PAGA's). These guidelines served as a call to action, recommending all adults add Strength Training to their lifestyle. Ten years later, the PAGA's were updated to include adults in their nineties. In other words, if your alive, you should be Strength Training!
Getting more adults to embrace the Strength Training Lifestyle will improve the health of our nation. Achieving this will require a shift in how we think. First, everyone needs to realize that Evidence-Based Strength Training can prevent and, in some cases, reverse chronic disease. And second, we need to prioritize the health benefits of Strength Training, instead of focusing on big biceps. Scientists have been calling for a simple approach to Strength Training that emphasizes health for years.
MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co
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ITâS A DISEASE BUSTER
By Richard J. Wolff, RDN
Those who have suffered the most from viral infections are adults living with underlying health issues, otherwise known as comorbidities. Comorbidities are the simultaneous presence of two chronic diseases or conditions. A good example would be someone with heart disease and diabetes. Comorbidities can occur by chance or due to the presence of risk factors, which is more often the case. A risk factor is anything that increases the risk of disease. The two most common risk factors in America are a sedentary lifestyle (i.e., a lack of exercise) and a poor diet.
Fortunately, the Strength Training Lifestyle can prevent risk factors from occurring while improving your body's ability to fight degenerative and infectious diseases. A review of 146 studies published in the American Journal of Lifestyle Medicine reports that Strength Training has the potential to prevent and reverse chronic disease. The authors summarize the benefits of Strength Training, stating that it improves everything from your bones to your brain!
MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co
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A THEIF IN THE NIGHT
By Richard J. Wolff, RDN
A thief in the night has taken our peace of mind! Prior to 2020 we were confident in our medical system's ability to rescue us from any healthcare crisis. As common as this once was, it's no longer how we think about our health. Recent pandemics have magnified the importance of a healthy lifestyle. Something we knew all along. The healthier our bodies are, the more disease-resistant they are. This new reality places the Strength Training Lifestyle front and center. For the record, all health agencies recommend Strength Training as part of a healthy lifestyle.
MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co
#resistancetraining #strengthtraining #personaltrainer #PersonalTraining
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THE REAL SPINAL FITNESS FIX
By Richard J. Wolff, RDN
As crucial as spinal fitness is, some take a reactive approach, acting only when a problem shows up. Of course, this is a terrible way to manage one's health. The muscles of the spine behave the same way the rest of your muscles do â they become weaker and less functional as you age. Strength Training the spine generates the same adaptive response and improvements in function as training any other muscle in your body. Given that a strong, healthy spine is the foundation for full-body strength, why would you ever ignore this essential muscle group?
MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co
#resistancetraining #StrengthTraining #personaltrainer #personaltraining
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