ROD

Sunday, 18Sept11

 

Rest Day

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The NLP Party

I just wanted to thank all of you that participated in our grand opening party, last night. I have to say, and I speak for Juan & Chris, that we had the best time ever. You see this party really sealed something for me personally. Not only am I blessed to train at the best gym on Staten Island, but we have the best community of members any gym can ask for. As I was drinking my Vodka & pineapple, I looked around and I saw not only beautiful bodies and the hardest working members you would want, but close friends. A lot of love was demonstrated and that counts more than anyone could ask. I can say that I truly am blessed to have such a community of fitness buffs who take their training to the next level, literally. Maria had set up the pictures of all the workouts in preperation for the Spartan Race and what you saw were the faces of people that put 110% of their physical effort into completing their ROD, no matter what it took. I am so proud of that. I am very lucky to have the opportunity to train all of you. So I say to those who took the time to spend some time with us at the party and those of you that couldn’t - Thank you with all our hearts and souls. We appreciate your continued support in our efforts to bring to you and Staten Island the best in fitness.  

Coach Donald 

 

ROD

Sunday, 28Aug11

 

Rest Day

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The effect of sprinting after each set of heavy resistance training on the running speed and jumping performance of young basketball players.

The purpose of this study was to investigate the effect of a 10-week heavy resistance combined with a running training program on the strength, running speed (RS), and vertical jump performance of young basketball players. Twenty-six junior basketball players were equally divided in 2 groups. The control (CON) group performed only technical preparation and the group that followed the combined training program (CTP) performed additionally 5 sets of 8-5 repetition maximum (RM) half squat with 1 30-m sprint after each set. The evaluation took place before training and after the 5th and 10th weeks of training. Apart from the 1RM half squat test, the 10- and 30-m running time was measured using photocells and the jump height (squat, countermovement jump, and drop jump) was estimated taking into account the flight time. The 1RM increased by 30.3 +/- 1.5% at the 10th week of training for the CTP group (p < 0.05), whereas the CON group showed no significant increase (1.1 +/- 1.6%, p > 0.05). In general, all measured parameters showed a statistically significant increase after the 5th and 10th weeks (p < 0.05), in contrast to the CON group (p > 0.05). This suggests that the applied CTP is beneficial for the strength, RS, and jump height of young basketball players. The observed adaptations in the CTP group could be attributed to learning factors and to a more optimal transfer of the strength gain to running and jumping performance.

ROD

Sunday, 10Jul11

 

Rest Day

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Exercising in the Heat May Improve Athletic Performance in Cool and Hot Conditions, Study Suggests

ScienceDaily (Oct. 25, 2010) – Turning up the heat might be the best thing for athletes competing in cool weather, according to a new study by human physiology researchers at the University of Oregon.

Published in the October issue of the Journal of Applied Physiology, the paper examined the impact of heat acclimation to improve athletic performance in hot and cool environments.

Researchers conducted exercise tests on 12 highly trained cyclists — 10 males and two females — before and after a 10-day heat acclimation program. Participants underwent physiological and performance tests under both hot and cool conditions. A separate control group of eight highly trained cyclists underwent testing and followed the same exercise regime in a cool environment.

The data concluded that heat acclimation exposure provided considerable ergogenic benefits in cool conditions, in addition to the expected performance benefits in the hot environment. The study is the first to evaluate impacts of heat acclimation on aerobic performance in cool conditions.

“Our findings could have significant impacts in the competitive sports world,” said Santiago Lorenzo, a researcher who performed the work as part of his dissertation at the University of Oregon. He is now completing post-doctoral training in the Institute for Exercise and Environmental Medicine (University of Texas Southwestern Medical Center) at Texas Health Presbyterian Hospital Dallas.

The study found performance increases of approximately 7 percent after 10 heat acclimation exposures. “In terms of competitive cycling, 7 percent is a really big increase and could mean that cyclists could use this approach to improve their performance in cooler weather conditions,” said Lorenzo. However, the heat exposures must be in addition to the athletes’ normal training regimen.

Heat acclimation improves the body’s ability to control body temperature, improves sweating and increases blood flow through the skin, and expands blood volume allowing the heart to pump to more blood to muscles, organs and the skin as needed.

Another approach using the environment to improve exercise performance is a “live high/train low” regimen, which means residing at a high altitude and training at a low altitude. Many athletes worldwide now use this approach. According to Lorenzo, “heat acclimation is more practical, easier to apply and may yield more robust physiological adaptations.”

The study was conducted in the Evonuk Environmental Physiology Core lab at the UO department of human physiology. The climatic chamber was set at 38 degrees Celsius (100 degrees Fahrenheit) for heat testing and 13 degrees Celsius (55 degrees Fahrenheit) for cool conditions with consistent humidity (30 percent relative humidity) for the cyclists’ exercise tests.

According to Christopher Minson, co-director of the Evonuk lab, head of the UO human physiology department and study co-author, researchers also concluded that the heat may produce changes in the exercising muscle, including enzymatic changes that could improve the amount of work done by the muscle, but he says future research will have to examine it further.

“A next step is to determine whether heat acclimation improves performance in a competitive or real-world setting,” said Minson.

He also notes possible implications for people with cardiac or other limitations such as paralysis that don’t allow for the full cardiovascular benefits of exercise. If heat can be added, “it’s conceivable that they would gain further cardiovascular benefits than exercise alone in a cool environment. These are exciting questions that deserve further study,” said Minson.

Additional co-authors include John Halliwill, UO human physiology, and Michael Sawka of Thermal and Mountain Medicine Division, U.S. Army Research Institute of Environmental Medicine. The research was funded by a grant from the Eugene and Clarissa Evonuk Memorial Fellowship and an ongoing grant to Minson from the National Institutes of Health.

 

ROD

Sunday, 03Jul11

Rest Day

      We’re doin’ good!!

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5 Ways to mess up your shoulders

People continue to do “dumb things” in the name of getting big or strong…and continue to sacrifice their physical health. Here are 5 things that I see people do that help screw up the shoulder joints. (Don’t be one of these people…if you have questions, please comment or drop me an email. )

1. Continue the long-standing tradition of having a “Bench” day. I don’t really get why someone that is not training for a power lifting meet needs to have a day totally committed to performing nothing but the bench press. I have watch guys bench for over an hour at a time and then go home.

• Benching alone is a great way to mess up your shoulders. If you are not a power lifter or have an equally good reason to “bench” press all on one day, make sure you balance out your program with other exercises.

Keep performing “bench dips.” I get really aggravated every time I see a ‘trainer’ prescribe bench dips to female (and sometimes male) clients. Bench dips are a great way to destroy your shoulders. I have watched it happen time and time again. I have even warned people NOT to do them and told them why…yet, they did them and paid the price. Stay away from bench dips. There are better ways to work your triceps. If you run into a trainer that blindly prescribes them to you…run.

1. To go along with number 1, continue to bench the wrong way. I would venture to say that 99% (yes that is a big number) of the people out there benching, perform it the wrong way. Having your elbows out, not using your legs, and leaving your upper back just lying there without purpose, are all the wrong things to do when you bench press. Learn to bench the right way. There are many great sources on the internet about just how to do a proper bench press. This post is about shoulder health, so trust me when I say benching the wrong way is one of the best ways to hurt your shoulders. I am living proof of that.

1. Not enough “pulling” exercises in your program. Push, push, push. Benching, pressing, dips, flys, and hardly any pulling exercises makes Johnny’s shoulder hurt really bad.

• My recommendation has always been to have at least 3 pulling exercises for every 1 pushing exercise. That ratio is because we are so out of balance to begin with. We sit at a desk, behind a wheel, or at the table…hunched over, shoulders rounded, and then we get into the gym and we make things worse by doing all pushing exercises.You have to counter balance that with pulling movements.

• Add rows, chins, pull-ups, and pull-down variations into your program.

1. Continue to not work on the rotator cuff muscles. Too many people jump all over rotator cuff exercises when they are already injured. They pull on a band for a couple of weeks and that is it. Incorporate the proper mix of rotator cuff work into your normal routine. Your shoulders will thank you for it.
   • Internal and external rotation with dumbbells, and bands.

1. BONUS – Don’t skip the soft-tissue work either. Make sure you are doing your foam rolling, massages, and other work on the upper back and shoulder areas.

ROD

Sunday, 26Jun11

 

Rest Day

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Europe Calls This One of the Top 6 Chemical Threats to Humans…

Posted By Dr. Mercola

Chemical manufacturers say they will seek approval from the European Union to continue use of di(2-ethylhexyl)phthalate (DEHP), a plastic-softening phthalate that the EU is banning.

DEHP is among the first six compounds that the EU is phasing out under its Registration, Evaluation, Authorization & Restriction of Chemical substances (REACH) program. Sale or use of these six chemicals will cease in three to five years unless industry obtains authorization, the European Commission announced on February17, 2011.

In addition to DEHP, the ban affects two other phthalates—benzyl butyl phthalate and dibutyl phthalate. The three phthalates are targeted because of reproductive toxicity. The EU already prohibits use of these three compounds in children’s toys.

DEHP is highly lipophilic (fat soluble). When used in PVC plastic, DEHP is loosely chemically bonded to the plastic and readily leaches into blood or other lipid-containing solutions in contact with the plastic.

This leaching of DEHP into humans via the solution with which it is in contact increases the risk of certain adverse health outcomes. Animal studies show that exposure to DEHP can damage the liver, kidneys, lungs, and reproductive system, particularly the developing testes of prenatal and neonatal males.

Who would suspect that the everyday plastics in your house or the medical products used at your hospital would be made in such a way as to leach a toxic chemical into your body?

But this is exactly the case with DEHP.

This includes the IV tubing connecting your preemie to life-sustaining nutrition…And the teething toy your toddler chews on to relieve the pain in his gums…And the “Cinderella shoes” your little princess runs around in while playing dress-up.These common plastic products contain a toxic chemical that can potentially damage you or your child’s liver, kidneys, lungs, and reproductive system—and particularly the developing testes of prenatal and neonatal boys.

Unfortunately, these products carry varying amounts of a chemical called di(2-ethylhexyl)phthalate, or DEHP. DEHP is an industrial chemical used in vinyl-type plastics to make them soft and pliable. Unplasticized PVC is hard and brittle, so the DEHP polymer is added to soften it.

You can be exposed to DEHP through air, water, food, intravenous fluids, or skin contact with DEHP-containing plastics.

But before I go into the risks specific to DEHP, it is important to understand the chemical family to which it belongs, whose risks have been known for decades: the phthalates.

Phthalates: Industrial Strength Gender-Benders

DEHP is a phthalate, which is an ester of phthalic acid.

Phthalates are used as plasticizers in everything from vinyl flooring to detergents, hoses, raincoats, adhesives, air fresheners, and toys—and even in some soaps, shampoos, lotions and nail polish. They are also used as food additives and as “inert” ingredients in pesticides.

Phthalates are one of the groups of “gender-bending” chemicals causing males of all species to become more female. These chemicals have disrupted the endocrine systems of wildlife, causing testicular cancer, genital deformations, low sperm counts and infertility in a number of species, including polar bears, deer, whales and otters, just to name a few.

Scientists believe phthalates are responsible for a similar pattern in humans as well.

Disturbed lactationAnd the really disturbing fact is that phthalates may now be present in all human beings. According to The Endocrine Society, there is credible scientific research linking phthalates with the following adverse health effects:	“Decreased dysgenesis syndrome”: A syndrome involving cryptorchidism (undescended testicles), hypospadias (birth defect in which opening of urethra is on the underside of the penis instead of at the end), and oligospermia (low sperm count), and testicular cancer
Interference with sexual differentiation in utero	Enlarged prostate glands
Impaired ovulatory cycles and polycystic ovary disease (PCOS)	Numerous hormonal disruptions
Early or delayed puberty	Breast cancer and uterine fibroids

Phthalates Detected in ALL Americans Tested

In 2000, the CDC discovered high levels of phthalates in all 289 adult Americans tested.

And the levels of some phthalates (including DEHP) in women of childbearing age exceeded the government’s safe levels set to protect against birth defects, leading scientists to conclude phthalate exposures are “much higher and more common than previously suspected.”

According to Environment California:

“In 2003, the CDC confirmed widespread contamination with the largest and most extensive U.S. survey of human chemical contamination to date, finding phthalates in virtually every person tested and the highest levels in children and women of reproductive age, demonstrating the potential for developmental effects on the fetus and children.”

In 2008, due to pressure from the Environmental Working Group (EWG) and others, the U.S. Congress banned six phthalates from children’s toys, adult toys and cosmetics. Legislators in Washington, Vermont, and California have also imposed restrictions on phthalates in children’s goods.

Phthalates in our waterways pose another problem.

According to Dr. Gina Solomon, senior scientist with the National Resources Defense Council (NRDC), phthalates have been found in more than 10 percent of streams sampled. Dr. Solomon urged Congress to address the problem of endocrine disruptors in drinking water in her testimony in February of 2010.

According to Dr. Solomon:

“Multiple contaminants are turning up in our nation’s waterways, including in water millions of people rely on for drinking. Studies by the U.S. Geological Survey (USGS) have revealed an unsavory mix of pharmaceuticals, steroid hormones, unregulated pesticides, flame retardants, rocket fuel chemicals, plasticizers, detergents, and stain repellants in both the surface water and the groundwater we rely on for drinking, and in our drinking water itself.”

The only phthalate that has a maximum contaminant level (MCL) set for it by the Environmental Protection Agency (EPA) is DEHP.

Unfortunately, the MCL for DEHP in drinking water was set way back in 1992, and it was not based on endocrine disrupting effects, but rather on gastrointestinal disturbances and vertigo, which have less serious biological ramifications than damage to your reproductive system.

But, could your highest risk for DEHP poisoning be from your medical care?

DEHP Exposure VERY High in Hospitals

One of DEHP’s primary uses is in the medical industry—manufacturers add it to polyvinyl chloride (PVC) to make plastic equipment more flexible. DEHP in PVC extends the shelf life of red blood cells.

As warned in this FDA Alert, DEHP can be found in:

IV tubing and IV bags	Nasogastric tubes
Umbilical artery catheters	Tubing used in cardiopulmonary bypass procedures (CPB)
Blood bags and infusion tubing	Ventilator tubing
Enteral nutrition feeding bags	Tubing used during hemodialysis

In fact, these medical devices can contain 20 to 40 percent DEHP by weight—and IV tubing can contain up to 80 percent!

But can this chemical actually leach from the IV tubing into your baby?

Yes, it can and it does. Everyone is exposed to small levels of DEHP in everyday life, but your baby can be exposed to HIGH levels via certain medical procedures. You see, DEHP is not bound to the vinyl. It readily leaches out of these medical devices (the tubing or bag) into the solutions that come into content with the plastic, where it then goes directly into you or your child.

The degree of this leaching depends on the temperature, the lipid content of the solution, agitation of the solution, and the duration of its contact with the plastic (i.e., storage time). Of course, the more medical procedures your child requires, the higher the exposure to this chemical. So, babies who are seriously ill and hospitalized have the greatest risk of exposure, as well as being the most vulnerable to its effects.

Study Confirms Infants’ DEHP Levels Rise After Medical Treatments

Evidence of DEHP exposure in infants can be measured by urinary levels of its metabolite (MEHP). One study of 54 neonates found that urinary MEHP levels increased with exposure to DEHP-containing medical products. The typical amount of DEHP neonates absorb, say in a blood transfusion, exceeds the “NOAEL” in animal studies—which stands for “No Adverse Effect Level.” (And even the EPA states that DEHP animal studies are relevant to humans.)

According to a presentation by Sarah Janssen of the Natural Resources Defense Council, animal studies have uncovered the following developmental and reproductive toxicities from DEHP exposure:

• Skeletal, cardiovascular, eye, male reproductive tract, and neural tube defects
• Intrauterine death and increased post-natal death
• Male and female infertility
• Altered sexual differentiation of the male reproductive system

Besides endocrine and reproductive dysfunction, other effects of DEHP toxicity include abnormal platelet aggregation, and possibly microemboli during cardiopulmonary bypass surgery (presumably related to the massive amounts of plastic tubing and other plastic equipment being used).

According to Dr. Janssen, infants and children absorb DEHP more easily than adults, and the immature male reproductive tract is the most sensitive to DEHP toxicity.

An expert panel expressed “serious concern” for the possibility of adverse effects on the developing reproductive tract of male infants exposed to very high levels of DEHP, as with the intensive medical procedures used in the treatment of critically ill infants. The panel also expressed concern that DEHP exposure can negatively affect reproductive development in infants less than one year old.

And remember, you are exposed to many different phthalates from many different sources, which together have cumulative impacts.

Your child can ingest DEHP from something as simple as chewing on a plastic toy. In fact, one study was reported to have shown that this phthalate can go from plastics into laboratory-simulated saliva.

DEHP Is Also in Bottled Water, Pharmaceutical Drugs, and Your Cling Wrap

You can find DEHP in a variety of everyday household goods, such as:

Bottled water	Wall coverings and floor tiles
Oral medications (some are coated with phthalates to control when the pills dissolve)	Tablecloths
Packaging materials and plastic wrap	Garden hoses
Toys and dolls	Automobile upholstery
Plastic clothing, like raincoats and shoes	Sheathing for wire and cable

DEHP contaminates the environment when it’s released from the factories that use it, which is why levels are higher in industrial areas, and near landfills and waste disposal sites. Like the notorious pesticide DDT, DEHP attaches strongly to the soil and stays there for a very long time, and it’s now being found in municipal drinking water supplies—and in the tissues of more and more people.

You can also inhale DEHP, because plastic materials in your home and car “outgas” into the air you breathe—think about it, that “new shower curtain smell.”

Let’s now consider another significant source of DEHP contamination: your drinking water.

Are Your Pipes Leaching DEHP into Your Water Supply?

In the United States and Canada, PVC pipes account for the largest majority of pipe materials used in buried municipal applications for drinking water and wastewater. In the U.S., PVC accounts for about 66 percent of the water distribution market.

If you have PVC pipes, you may have DEHP leaching into your water supply.

PVC is an organochlorine. Organochlorines are favored by industry because of their durability, but they persist in the environment for long periods of time, contributing to contamination. And PVC is one of the world’s largest sources of dioxin—one of the most environmentally toxic chemicals in existence.

Dioxins are created in the manufacturing process of PVC, and are also released when it is burned, as with trash incineration—or in the unfortunate case of a house fire.

Just about the only way to tell if a PVC pipe contains DEHP is to ask the manufacturer, since there are so many different varieties and brands on the market today. Some contain plasticizers, and some don’t. Some are designed for potable water, and some are designed for wastewater, or for agriculture. PVC pipes are produced to a variety of standards for pressure, temperature, strength and resistance to corrosion, depending on their intended use.

If it’s flexible PVC, odds are that it’s plasticized with DEHP.

The best option is to avoid PVC pipes altogether. There are greener, safer alternatives for all PVC uses, and many individuals, communities, and companies are phasing it out.

If you have PVC pipe from before 1977, you will definitely want to upgrade to a newer material. This “early-era” PVC pipe can leach a carcinogenic compound called vinyl chloride monomer into your water.

Alternatives to PVC Pipe for Your Plumbing

According to The Clean Water Pipe Council, the primary alternatives to PVC for water piping are:

• Ductile iron—a flexible cast iron material with a graphite-like structure and suitable for potable water, as well as sewage.
• HDPE (high-density polyethylene)—quite strong and flexible, durable, zero leakage, weather resistant, corrosion proof, recyclable
• Concrete Pipe—the strongest pipe available, durable and sustainable.
• Copper—an old standard, copper is durable, resists corrosion, bacteriostatic, reasonably flexible, easy to install, recyclable, and unaffected by ultraviolet rays.
• PEX—cross-linked polyethylene pipe. Durable for extreme temperatures and chemical stresses, adaptable and easy to use, very flexible and can even be stretched around corners. However, it cannot be used outside and it’s not recyclable.

Can DEHP Be Filtered Out of Your Drinking Water?

Under the 1974 Safe Drinking Water Act, the EPA set a maximum contaminant level (MCL) for DEHP of 0.006 mg/dL, or 6 ppb. (However, individual states are allowed to set more stringent drinking water MCLs.)

Note that the Safe Drinking Water Act regulates DEHP levels only for public water supplies, not for well water.

EPA states that granular activated carbon is sufficient to remove DEHP at the level of 6 ppb. However, one of the downfalls of granular carbon filters is that the loose material inside can create a channel—and this channel in the carbon material allows water to pass through, escaping filtering.

Your absolute best source of drinking water is from a mountain spring. However, it requires time and energy to collect it, depending on your location. (Check out FindASpring.com for help finding a spring near you.)

If a mountain spring is not feasible, then filtering your water is the next best option.

If you rely on a municipal water supply or even well water, I recommend a line of filter systems called Pure & Clear, certified by the California Department of Health, which has the highest standards of quality. They are reasonably priced and easy to use, and they excel at removing contaminants such as industrial solvents and synthetic chemicals, in addition to lead, chlorine, THMs, cysts, and the like.

Pure & Clear has a few models to choose from, depending on you your needs and budget.

Choose Your Water Bottles Carefully

Glass water bottles are best.

But if you feel you must use plastic, be sure to select a water bottle designed for reuse. These bottles will be labeled with one of the following numbers:

• High-density polyethylene, labeled as “#2 HDPE”
• Low-density polyethylene, labeled as “#4 LDPE”
• Polypropylene, labeled as “#5 PP”

Above all, be sure to avoid all plastic bottles labeled “Nalgene”, PVC #3, and Polycarbonate #7. These can leach potential endocrine disruptors like DEHP, bisphenol A, and even highly dangerous dioxins into their contents.

It’s worth mentioning that not all plastics labeled as #7 contain BPA. For example, corn PLA plastic and other biodegradable and renewable resource resins are classified under #7 as well. Be sure you know what your #7 plastic is made from before using it.

Read, Read, READ Those Labels

And read the ingredient list on your product labels, if they are provided. You will rarely find the word “phthalate” on a label, but instead an abbreviation for the chemical name.

Besides DEHP, look for the following:

• DBP (di-n-butyl phthalate)
• DEP (diethyl phthalate)
• BzBP (benzylbutyl phthlate)
• DMP (dimethyl phthalate)

Also, be wary of anything listing a “fragrance,” which often contains hundreds to thousands of compounds, and phthalates are often in the mix.

Make Sure Your Child Isn’t “Playing with Fire”

Be careful that the toys you buy for your child are phthalate free. Fortunately, these toys are becoming easier to find all the time. Retailers such as Wal-Mart, Target, Sears, Kmart, and Toys “R” Us have begun to require their suppliers to eliminate PVC from many products and their packaging.

For more information see the EWG’s Guide to Healthy Childcare.

Be Proactive with Your Medical Care

If you or your child must undergo medical procedures, do your best to ensure the tubing and bags do not contain DEHP.

The FDA states that many medical procedures can be done without DEHP-infused PVC materials (replacing them with PVC made of silicone, ethylene vinyl acetate (EVA), polyethylene, or polyurethane). They caution you to especially avoid DEHP-containing materials for medical procedures performed on “male neonates, pregnant women carrying male fetuses, and peripubertal males,” which are the groups at highest risk of adverse effects.

Dr. Janssen of NRDC recommends that DEHP-containing products be labeled, and that the time blood products are stored in PVC bags be minimized. She also suggests workers take care not to overly warm or agitate IV solutions. She calls for the industry to immediately start changing their purchasing policies in favor of safer products.

For more information about phthalates in health care, go to Health Care Without Harm.

The following are signs that things are slowly moving in the right direction:

• Microsoft has now completely eliminated most PVC products from its packaging
• Kaiser Permanente has pledged to reduce PVC whenever possible in new construction
• A few hospitals (such as Evergreen Hospital in Kirkland, WA) have eliminated nearly all PVC products from their neonatal intensive care units
• Seattle and Olympia, WA, have passed resolutions to seek alternatives to PVC for city operations

If you suspect that you or your child has experienced an adverse effect from DEHP, or any other chemical, please report it to the USDA MedWatch center. The more adverse effects are reported, the faster positive changes will come about.