Fit Tips

The 5 Best Strength-Training Moves For Your Hearts’ Health

June 22nd, 2021 by Debbie Martilotta

There are certain types of workouts, like running and spinning, that we know are good for our hearts. They are, after all, literally called “cardiovascular exercises.”

But if you want to keep that blood pumping at peak capacity, those daily three-mile jogs can’t do the job on all on their own. So grab a set of heavyweights because cardiologists say that regular strength and resistance training is more important to heart health than you might have realized.

According to Satjit Bhusri, MD, board-certified cardiologist, heavyweight training is similar to sprinting in that you can only do both for a short amount of time because it requires such high amounts of energy exertion.

“Your heart doesn’t know what exercise you are doing—it’s a pump and it’s built to meet supply and demand—so the higher the demand, or intensity of the exercise, the more blood that is needed to meet those demands,” he says. The result? Increased heart rate and blood pressure, which help to strengthen the organ over time. If you need more proof, a 2019 study found that combination training (aka integrating aerobic and anaerobic workouts throughout the week) increased lean body mass, strength, and cardiorespiratory fitness better than an aerobic-only routine.

In addition to boosting your heart health, Dr. Bhuari adds that strength training also has the ability to build muscle, improve bone strength, and ultimately help you perform daily activities more easily. “The end result allows a person to be more active in their everyday life while improving their overall quality of life, too,” he says. “Also, the increased cardiac output correlated with strength training helps control and lower a person’s blood pressure.”

In order to reap the maximum benefits from your strength-training workouts, Dr. Bhuari recommends exercises that work multiple joints at the same time. “Multi-joint exercises help improve coordination, flexibility, burns more calories, and elevates cardiac output compared to simple movement strength exercises,” says Dr. Bhusari. Here are a few of his favorites.

1. Squat
2. Lunge
3. Bench press
4. Shoulder press
5. Plank

Click here to read the original Well + Good article

Learn how much protein you really need each day.

June 8th, 2021 by Debbie Martilotta

Proteins are the major building blocks of the human body. They are made up of amino acids and are needed to build muscles, blood, skin, hair, nails, and internal organs. Next, to water, protein is the most plentiful substance in the body, and most of it is actually in the skeletal muscles.

Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, milk, and just about anything else derived from animal sources.

If you’re an exerciser, your protein needs may increase since strength training can rapidly break down muscle protein. The general guidelines for endurance and strength-trained athletes from the American Dietetic Association and American College of Sports Medicine suggest consuming between 1.2 and 1.7 grams of protein per kilogram of body weight for the best performance and health.

I regularly help clients with their diet needs and challenges. The calculator below is a good way to calculate your protein needs individually. See me if you are looking to up your exercise program with specific goals in mind.

How to Calculate Your Protein Needs

Use these steps to find your protein need in grams (g)

Weight in pounds divided by 2.2 = weight in kilograms (kg)
Weight in kg x 0.8 = protein grams per day lower limit
Weight in kg x 1.7 = protein grams per day upper limit

Use a lower limit number if you are in good health and are sedentary (i.e., 0.8).

Use a higher number (between 1.2 and 1.7) if you are under stress, pregnant, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example:

154-pound (lb) male who is a regular exerciser and lifts weights

154 lb/2.2 = 70 kg
70 kg x 1.5 = 105 grams protein per day

Calculating Protein as a Percentage of Total Calories

Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein. To do this, you’ll need to know how many calories your body needs each day. First, find out what your basal metabolic rate (BMR) is by using a BMR calculator.

Next, figure out how many calories you burn through daily activity and add that number to your BMR. This gives you an estimate of how many calories you need to maintain your current weight.

After you’ve figured out your maintenance calories, next figure out what percentage of your diet will come from protein. The percentage you choose will be based on your goals, fitness level, age, body type, and metabolic rate.

Most experts recommend that your protein intake be somewhere between 15 and 30 percent. When you’ve determined your desired percentage of protein, multiply that percentage by the total number of calories for the day.

Example:

For a 140-pound female, calorie intake 1800 calories, protein 20 percent:

1800 x 0.20 = 360 calories from protein
Since 1 gram of protein = 4 calories, divide protein calories by 4
360/4 = 90 grams of protein per day

The foundation of the DBM program, whether your goal is to lose weight or gain muscle, is a combination of strength training, cardio exercise, and a healthy diet that focuses on plants, protein, and healthy fats.

Are You In “Shape”?

May 10th, 2021 by Debbie Martilotta

Whether you are in shape or not is often based almost solely on how you look, or how your clothes fit. Yet, how your body performs with regards to strength and stamina as well as a range of motion is even more important. This is where I like to suggest you ditch your scale.

If you are seeing yourself as too lean or too pudgy, we can work on your diet. But weight alone is not the true story when discussing your level of fitness or health.

It seems counterintuitive but strength comes first. You may be thin but your engines may also be small thus weak. In the long run, you are not well protected from disease and aging. On the other hand, you may be “chunky” but have plenty of muscle to protect your organs and skeletal structure. I like to encourage strength and flexibility testing to establish basic fitness and better assess susceptibility to disease and age-related decay.

Strength training is my go-to for all clients. If you can lift heavy, complete 2 30-minute sessions per week aerobically and you are enjoying an active life, able to physically pursue your interests, then I’m confident you are fit. If your “shape” is not what you were hoping for, we can work together on your diet and nutrition.

It is true, we have a mental image of what “fit” looks like, but from my experience, not every client falls into that look.

Eat To Beat Chronic Inflamation

April 12th, 2021 by Debbie Martilotta

Inflammation is a naturally occurring process within the body, designed to help the body heal from injury or disease. The immune system triggers it in response to a perceived threat, such as a cut or an illness. Acute inflammation, which occurs over a usually short period, is a beneficial tool that helps return your body to its healthiest state.

However, chronic inflammation, which occurs over an extended period (and is often less intense), is the kind that is linked to autoimmune conditions, prolonged stress, and debilitating disease.

Chronic disease stems from chronic inflammation within the body. There is sufficient evidence to show that this prolonged immune response can influence heart disease, cancer, type 2 diabetes, Alzheimer’s disease, and even obesity. So by addressing the root cause, we begin to adopt a holistic, preventative approach to healing. And one of the best ways we know how to remedy and reduce inflammation in the body is with proper nutrition.

Are you looking to eat better to feel better? Maybe even to live longer? Then our top 5 foods to eat, and to avoid, to lower your chance for chronic inflammation is just for you!

5 of the Best Foods To Eat to Reduce Inflammation

#1 CACAO

The plant contains over 300 beneficial compounds, many of which are strong anti-inflammatories, and a single-serve is thought to contain 20 times the antioxidant power of blueberries. This is largely due to the presence of powerful and potent polyphenols, the naturally occurring antioxidants that are found in a wide range of foods (including wine)! In particular, cacao* is abundant in flavanols, which have been sought out for centuries due to their antioxidant and anti-inflammatory effects

CACAO VS. COCOA: What is the difference?
Raw cacao* is made from cold-pressing un-roasted cacao beans. The process keeps the living enzymes in the cacao and removes the fat (cacao butter). Cocoa looks the same but it’s not. Cocoa powder is raw cacao that’s been roasted at high temperatures. Sadly, roasting changes the molecular structure of the cacao bean, reducing the enzyme content, and lowering the overall nutritional value.

#2 BLUEBERRIES

The major antioxidant found in blueberries, anthocyanin, is what gives this berry its gorgeous deep blue color and is largely thought to be responsible for the antiinflammatory capabilities, along with the high fiber and vitamins A, C, and E content. But what makes this rich berry a powerful antioxidant lies in the essential monomers* when broken down in the body.

Monomers* are the building blocks of the basic macromolecules that make up the human body. So when digesting food and obtaining nutrients, the body breaks proteins, carbohydrates, and fats/lipids down into their monomers. From here, the body can use these to rebuild different structures it may need for survival. Studies show that blueberries protect the brain, prevent damage to our DNA, and inhibit cancer cell development. Emerging research has even shown that they have been proven to kill cancer cells and reduce tumor size, so make sure to grab fresh, organic blueberries next time you’re at the markets!

#3 FLAXSEEDS

Flaxseeds are a powerhouse seed rich in vital nutrients for health and wellbeing, including anti-inflammatory properties and a healthy dose of fatty acids. These seeds have been used in the human diet for over 5000 years. They are a fantastic source of dietary fiber, magnesium, potassium, and manganese, but they’re most famous for their high levels of plant-based omega-3 essential fatty acid.

While flaxseeds have a delightful crunch in granola or tossed through a salad, they are best-eaten ground for ultimate nutrient absorption, or in a quality cold-pressed oil.

#4 LEAFY GREENS

Dark green veggies, such as collard greens and spinach, are a rich source of vitamin C and magnesium. These are both important in converting tryptophan and tyrosine amino acids to serotonin and dopamine – the neurotransmitters responsible for making us feel joyful. A good dose of greens every day is a must!

Greens like kale, arugula, silverbeet, spinach, chard, and collard greens, offer a rich nutritional profile with high concentrations of micronutrients that reduce chronic inflammation in the body.

#5 TURMERIC

If it seems like turmeric is the answer to all of your health worries, that’s probably because it is. This humble root has been proven to reduce inflammation, support cognitive function and prevent Alzheimer’s disease, improve skin health and conditions, and may even aid in fighting cancer.

Curcumin is the compound found in turmeric that helps the spice work its magic. In its whole form, Curcumin has been praised in studies for its anti-inflammatory, anti-tumour, and antioxidant properties. It’s also what gives turmeric its gorgeous, burnt orange color. Try adding black pepper to your turmeric recipes, it may help the body absorb curcumin more effectively.

5 Foods to Avoid for Inflammation

#1 GMO SOY PRODUCTS – As of 2007, 91% of the soy planted in the United States is genetically modified, making soy the largest genetically modified food source in the US. The US is also one of the largest exporters of soy. The health benefits of soy continue to be debated, but the best soy is again labeled clearly that it is organic and is fermented.

#2 CANOLA OIL – This oil is a processed oil, which goes through multiple steps to remain shelf-stable. In fact, these production processes are tied to health concerns such as heart disease, inflammation, cellulite, stroke, Alzheimer’s disease, and asthma.
Where possible, it’s best to switch to an omega-3-promoting oil such as;

• Grass-fed butter or ghee
• Extra virgin cold-pressed olive oil
• Coconut oil

#3 GMO CORN PRODUCTS – If you want non-GMO corn, look for the label, USDA-certified organic, as the only guarantee that your corn is not genetically modified.

#4 CONVENTIONAL FACTORY-FARMED ANIMAL PRODUCTS – It’s a general rule of thumb for a broad category of food, but if you’re someone who eats animal products, make sure they’re from free-range, ethical sources that adhere to health-promoting practices – because the health of the animal ultimately impacts the nutrient value of the food.

#5 MONOSODIUM GLUTAMATE (MSG OR E621) – MSG is a commonly used flavor enhancer. It’s what keeps you coming back for a second helping of takeout meals; it’s addictive, and it’s having dangerous impacts on our health.

Access our recipes here, and enjoy eating well again!

in part from FOODMATTERS.COM

Sugar Is Public Enemy #1

April 6th, 2021 by Debbie Martilotta

Congratulations! You’ve decided once and for all to ditch sugar in your diet.

There are three main sugar claims that you may find on food labels: sugar-free, no sugar added, and unsweetened. It’s a common misconception that they mean the same thing, but they’re vastly different. I’ll break it down here.

Sugar-free

When you see “sugar-free” on a product label, it means that the food contains less than half of a gram of sugar per serving size. This includes any type of sugar that could be found in the food. Obviously, the white stuff counts toward the total. So does maple syrup and honey. Naturally-occurring sugars count too, like lactose in milk or fructose in fruits.

Sugarless alternative sweeteners won’t contribute to the total sugar in a product. Those are allowed under a sugar-free label.

The term “sugar-free” is regulated, so if an item says it’s sugar-free, you can be pretty confident that it contains less than half a gram of sugar per serving, but watch your serving size!

No Sugar Added

“No sugar added” means that no sugar ingredients are added during the processing of foods, including sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.

That doesn’t mean you end up with a product containing zero grams of sugar. For example, a banana could bear a “no sugar added” label, but it actually contains around 14g of naturally occurring sugar.

Unsweetened

An unsweetened food is one that hasn’t been sweetened at all – no sugar, no artificial sweeteners, no natural sweeteners, no zero-calorie sweeteners, nothing that adds to the sweetness of the recipe.

Sneaky Sugar Labeling

That’s not all you want to look out for. “Sugar-free,” “unsweetened,” and “no sugar added” don’t tell the full story.

We tend to think that added sugar is mainly found in desserts like cookies and cakes, but it’s also found in many savory foods, such as bread and pasta sauce. And some foods promoted as “natural” or “healthy” are laden with added sugars, compounding the confusion. In fact, manufacturers add sugar to 74% of packaged foods sold in supermarkets.1 So, even if you skip dessert, you may still be consuming more added sugar than is recommended.

If you want real information about what’s in your food, the next stop should be your label. If your food has a label on it – you should read it! Better yet, eat food without labels by shopping the produce and meat counters in your grocery store and staying out of the packaged isles as best as you can. Click here for my DBM Strength Training eating plan.

The Sugar Science department at UCSF lists 61 Names for Sugar:

Agave nectar
Barbados sugar
Barley malt
Barley malt syrup
Beet sugar
Brown sugar
Buttered syrup
Cane juice
Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut palm sugar
Coconut sugar
Confectioner’s sugar
Corn sweetener
Corn syrup
Corn syrup solids
Date sugar
Dehydrated cane juice
Demerara sugar
Dextrin
Dextrose
Evaporated cane juice
Free-flowing brown sugars
Fructose
Fruit juice
Fruit juice concentrate
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
HFCS (High-Fructose Corn Syrup)
Honey
Icing sugar
Invert sugar
Malt syrup
Maltodextrin
Maltol
Maltose
Mannose
Maple syrup
Molasses
Muscovado
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiner’s syrup
Rice syrup
Saccharose
Sorghum Syrup
Sucrose
Sugar (granulated)
Sweet Sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar

In-part from Marksdailyapple.com

5 Basic Bodyweight Moves To Hit Every Muscle

January 25th, 2021 by Debbie Martilotta

Wondering what to do in between sessions and group classes at DBM Strength Training?

These 5 exercises are trainer favorites because they target multiple muscles at a time in both your upper and lower body, which means that all you really need to do to get an efficient workout is put them all together.

Scroll through to find out why these moves have become such strength-training staples, and why each and every one of them deserves a spot in your routine.

1. Planks

You’d be hard-pressed to find a bodyweight workout that doesn’t include some sort of plank, and there’s a reason why trainers love the move so much: When it comes to working all 360 degrees of your core, it’s the best you’re going to get. In addition to firing up your abs, planks also hit your glutes and shoulders, and are a great way to turn on your muscles at the beginning of any workout.

2. Push-ups

Push-ups became the unofficial workout move of quarantine, thanks in large part to the fact that they pack a whole lot of bang for your buck. At their core, push-ups are really just moving planks, which means they’ll give you the same benefits as the static version of the move while also hitting your upper body harder.

3. Burpees

While you might think you need to step outside for a run or hop on a spin bike to get your daily dose of cardio, burpees prove otherwise. This exercise combines planks, push-ups, and jump squats, and by the end of a single set, you’ll be dripping in sweat.

4. Mountain climbers

Another core-burning cardio move trainers can’t get enough of? Mountain climbers—aka planks, but make ’em cardio. This exercise involves holding a plank while quickly pulling your knees to your chest, which spikes your heart rate and forces you to engage your abs. You can slow them down for a lower impact burn, or twist them from side to side to fire up your obliques.

5. Squats

Traditional squats hit every muscle from your waist to your toes, and mastering their perfect form requires you to stay focused and brace your core for the entirety of the move. To do them properly keep your chest up, tuck your pelvis in, and lower your butt to a 90-degree angle from your knees.

Click here to read the original Well + Good article and watch their “Big Five” videos

How to Do a Lateral Band Walk

January 19th, 2021 by Debbie Martilotta

My personal training clients have noticed a new warm-up exercise – lateral band walks, and yes, they warm you up fast!

Bands allow you to apply resistance to your body where weights might otherwise be awkward. Each time you step your feet together, your glutes have to eccentrically control the motion of your knee, which can help correct knee valgus (inward collapse of the knees).

How to Do the Banded Lateral Walk With Perfect Form

Fit a looped resistance band around your legs just above both knees, and stand with your feet together.
Keeping your back flat and abs engaged, push your hips back, bend your knees, and lower your body into a squat, shifting your weight toward your heels.
Maintain the squat as you simultaneously raise your hips several inches and step your right foot out to the right, then lower your hips fully.
Again raise your hips several inches as you bring your left foot together with your right, and lower again fully, maintaining tension in the band so that your knees don’t cave inward.
Repeat to the opposite side, alternating sides for reps. Perform equal reps on each side.

Benefits of the Lateral Band Walk

The lateral band walk strengthens the glute medius, which is an important stabilizing muscle that often gets overlooked and underutilized. By targeting this muscle (you’ll feel it fire after just a few steps), band walks can help improve your gait and promote better motor control, while helping to correct some injury-causing imbalances and movement dysfunction, including knee valgus, a.k.a. “knock knees.”

This simple yet challenging movement also gets bonus points for its booty-boosting capabilities. The lateral band walk is also a great way to build a fuller, firmer butt. As a warm-up, it targets the largest muscles in your body. This gets clients breathing deeper and their blood moving within minutes, and ready for our 30-minute strength training session!

Read more on OpenFit.com or watch their band walk video here. Contact me at DBM Strength Training in Cascade, MI, I’ll get you stronger!

THE DEAL WITH SQUATS

December 28th, 2020 by Debbie Martilotta

When it comes to working your lower body – while burning fat and torching calories — there’s nothing more effective than the squat. Squats engage your body’s largest and most powerful muscle groups, a.k.a the glutes, thighs, and hamstrings, while working your core and giving you a cardio boost as well.

Squats are mostly known as a leg exercise, but they promote body-wide muscle building by catalyzing an anabolic environment

Squats are also one of the best functional exercises out there, promoting mobility and balance and helping you complete real-world activities with ease

Squats also help you to burn more fat, as one of the most time-efficient ways to burn more calories continually is by developing more muscle

Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue

Squats are one type of exercise that should be a part of virtually everyone’s fitness routine, as they provide whole-body benefits

New Group Class Policy

December 17th, 2020 by Debbie Martilotta

Starting in January 2021, Group Classes are pre-scheduled and prepaid, just like personal training sessions.

Pre-planning your group classes should help you stay on track with your weekly fitness goals. As your personal trainer, supervising your training is essential. Making sure every client has enough room and the right weights to maximize their class participation, whether we are in the studio or on Zoom, is my goal. Knowing in advance who is attending and that a group class is not overbooked makes us both more successful!

To make this easy, just text me (616-901-6247) your name and the class time you are scheduling for and if you do not have a punch card of 10 prepaid classes to use, I will send you my Venmo* link for payment.

*Venmo is my preferred app as PayPal sometimes involves a fee
that neither you nor I can always control.

So, let’s say on Tuesday you plan to participate in the 9 am Saturday class. You would text me to register and if you do not have a punch card on file, I will text you back my Venmo link. You use that link to either pay me $10 for the single class or $100 for a new class punch card of ten classes. Voila – you train on Sat am and I am ready for you.

On the other hand, a friend asks you to take a walk, watch their kiddo, or something else, and you do not join the class at 9 am on Saturday. I have still reserved your space and have not filled it with another client. Just like my session policy, a 24-hour notice is required for cancellations. If less than 24 hours is given, you will be charged for the class.

As your trainer, I hope to encourage you to “plan your work – and work your plan”!

Could IF (Intermittent Fasting) Be Right For You?

November 23rd, 2020 by Debbie Martilotta

I follow a very clean diet, strength train regularly, and avoid toxins in my environment to the best of my ability – so why might I be interested in Intermittent Fasting?

Evidence is accumulating that eating in a 6-hour period and fasting for 18 hours can trigger a metabolic switch from glucose-based to ketone-based energy, with increased stress resistance, increased longevity, and a decreased incidence of diseases, including cancer and obesity.

Until recently, studies of caloric restriction and intermittent fasting focused on aging and the life span. After nearly a century of research on caloric restriction, the overall conclusion was that reduced food intake robustly increases the life span.

Intermittent fasting elicits evolutionarily conserved, adaptive cellular responses that are integrated between and within organs in a manner that improves glucose regulation, increases stress resistance, and suppresses inflammation.

Cells respond to intermittent fasting by engaging in a coordinated adaptive stress response that leads to increased expression of antioxidant defenses, DNA repair, protein quality control, mitochondrial biogenesis and autophagy, and down-regulation of inflammation.

How much of the benefit of intermittent fasting is due to metabolic switching and how much is due to weight loss? Many studies have indicated that several of the benefits of intermittent fasting are dissociated from its effects on weight loss. These benefits include improvements in glucose regulation, blood pressure, and heart rate, and abdominal fat loss.

Despite the evidence for the health benefits of intermittent fasting and its applicability to many diseases, today’s diet of three meals with snacks every day is so ingrained in our culture that a change in this eating pattern can be difficult. The abundance of food and extensive marketing in our culture are also major hurdles to be overcome.

I’ve found a community focused on IF that I follow for both inspiration and guidance, Gin Stephens, author of Fast. Feast. Repeat & Delay, Don’t Deny. Her blog, books, and Facebook page are full of support!

Intermittent fasting diets fall generally into two categories: daily time-restricted feeding, which narrows eating times to 6–8 hours per day, and so-called 5:2 intermittent fasting, in which people limit themselves to one moderate-sized meal (500 calories) two days each week. With guidance and patience, most people can incorporate IF into their lives.