The Effects of Sugar

According to the USDA, the average American consumes between 150-170 pounds of sugar annually! Thinking that's not too bad? Break it down, and we are consuming between 1/4 - 1/2 pound of sugar per day!

It hasn't always been this way; in fact, 100 years ago we only consumed an average of 4 pounds per year!

Wondering how this delicious white substance can cause so many problems?

[image courtesy]

20 Reasons Why Sugar Ruins Your Health...

1. Sugar can suppress the immune system

2. Sugar interferes with absorption of calcium and magnesium

3. Sugar can weaken eyesight

4. Sugar can cause hypoglycemia

5. Sugar can cause a rapid rise of adrenaline levels in children

6. Sugar contributes to obesity

7. Sugar can cause arthritis

8. Sugar can cause heart disease and emphysema

9. Sugar can contribute to osteoporosis

10. Sugar can increase cholesterol

11. Sugar can lead to both prostate cancer and ovarian cancer

12. Sugar can contribute to diabetes

13. Sugar can cause cardiovascular disease

14. Sugar can make or skin age by changing the structure of collagen

15. Sugar can produce a significant rise in triglycerides

16. Sugar can increase the body's fluid retention

17. Sugar can cause headaches, including migraines

18. Sugar can cause depression

19. Sugar can contribute to Alzheimer's disease

20. In Intensive Care Units, limiting sugar saves lives

{Adapted from 146 Reasons Why Sugar Is Ruining Your Health, By Nancy Appleton, Ph.D.}

Wondering Wednesday - Exercises for those suffering back spasms

"I found your website when looking for exercises I can do with a not-great back. I suffer from severe back spasms and I am going to physical therapy to learn stretches that would help. My question for you (besides walking 3-4 times a week) are what exercises I can do at home (can't afford a gym membership) that will help me gain muscle, lose fat and be ok with my back problems. Thank you for your help!"



Before I can suggest ANYTHING - what is causing your back spasms? Have you had a slip & fall, car accident, sporting or any other recent injury? If the answer is yes, everything depends on what your doctors’ diagnosis. Where is the pain – in the lower, mid or upper back, is it muscular, nerve related or spinal? Does it affect your neck or butt too? It is really good that you are going to physical therapy for stretching exercises! ALWAYS check with your physician before undergoing any exercise program when pain is present.

Muscles will spasm to restrict movement, protecting the body from further injury. However, the spasms alone often cause extreme pain. Most often bed rest is prescribed for a few days to help with inflammation (injury related), with activity beginning as soon as possible to keep the back from becoming weaker. Start out with stretching WARM muscles (be sure to warm up before you stretch) then add low impact cardio; walking, bike riding (provided you are not slumping to reach the handlebars) and warm water swimming. After you progress through the cardio, add strengthening exercises. When standing in one place, pay attention to your posture - are you slouching or standing with most of your weight on one leg with your hip shifted outward? Do you often carry a heavy bag on one shoulder? Abdominal and inner core exercises will help support your back, and should be done WITHOUT pain.

Lie on the floor for most of the following exercises asking your therapist to teach you proper technique; or hire a Personal Trainer certified in corrective exercises – one or two sessions should be all it takes to teach you how to perform Bridge – Lying flat on your back, bend knees to a 90 degree angle with feet flat on the floor. Tighten your abs, slowly raising your butt off the floor, keeping abs tight. Hold, lower.

“Hunting Dog” – lie on your stomach with a rolled up towel under your forehead. Lift your right arm straight out (palm down) above your head. Tighten your abs and put your shoulder blades “in your back pocket”. Add your left leg lifting only a few inches off the floor. Hold, repeat on the other side.

Forearm plank from your knees – facing the floor, place your bent elbows directly under your shoulders – lift your hips so your body is in one straight line from your head to your knees. Hold, keeping abs tight.

Crunches – lie on your back with knees bent. DO NOT ANCHOR YOUR FEET. Tighten your abs, and keeping your lower back on the floor with your chin tucked (place tongue on the roof of your mouth to help keep proper head position, weird, but true). Exhale as you lift your head and shoulders off the floor, squeezing the bottom of your rib cage down towards your hip bones. It is not about curling up high – it’s about engaging muscles effectively. Do ten reps and add a few more every day. Perform this slowly, adding just a few to build strength.

Hope these few help! If you also suffer from this problem, and would like additional exercises or information, please contact me at rockworkout[at]gmail{dot}com and I can suggest a few more exercises. REMEMBER – THESE EXERCISES SHOULD NOT CAUSE ANY MORE PAIN!

Wondering Wednesday - Exercises for the Eldery

I know, I know...Wondering Wednesday is late again. However, between training clients and teaching some great new classes we are offering at the studio, time escaped me. So here is the Wondering Wednesday post (albeit 7 hours into Thursday.)

How many times have we heard people refer to the later years in life as 'the golden years'? Well, my mom (and many of her friends) are convinced they only get the years while the doctors get the gold.


I am always telling her that while visits to the doctor will most likely increase, there is a lot she can be doing in the realm of prevention. Simple exercises are more beneficial than not; however, many believe that after a certain age exercise results are lost to an aging body.


I am sure you have seen the commercial with the elderly water skier. You know, the one where they show in the end that she is 86 and you too can water ski if you consume that product. That is an exception. Most men and women will not be water skiing at 86, but rather, they will find they have a few more nagging aches and pains as they age.


A fellow blogger, who recognizes the importance of exercise for her elderly mother asks, "My mom has sciatica.... can you recommend any (easy) exercises? she's 83..."


Like I said before, as people age bones become weaker, bodies more fragile and pains more frequent. Yes, exercise plays a role in minimizing these issues, but doing the correct exercises is crucial to avoiding further injury. Sciatica and Piriformis Syndrome are often confused since the sciatic nerveis is directly under the Piriformis muscle. If the Piriformis muscle becomes inflamed (tough glute workout), it often radiates pain like sciatica. Good news - both require the same exercises.


Since Mom is 83, have her warm up - walking around the house, "marching" in place. Then perform some stretches designed to lengthen the glute (butt) and hamstring muscles. She needs to stand more than sit - sitting keeps everything very tight!


While recognizing that aging bodies are more susceptible to injury, it is critical that elderly men and women move. Often they will become sedentary because movement, in all honesty, can be painful. However, the lack of movement makes that initial soreness and fatigue worse. So be sure to have Mom walk. I know we often find ourselves saying things like, "Don't get up Mom, I'll get your tea for you." When in actuality, she needs to get up and move so feel free to offer assistance if it is needed, but remind her that even walking to retrieve something is exercise and it will benefit her greatly.


If you (or any reader) would like a paper copy of some specific exercises that are safe for those in their 'Golden Years,' please email me directly at rockworkout@gmail.com

Wondering Wednesday (Thur Edition)- Eliminating Stomach Flab with Nutrition and Fitness

Wondering Wednesday is here again! As always, I am answering readers' questions and I encourage you to leave a comment with a question or email me directly with any health, fitness or nutrition inquiry.

Weekly Wonder - I know you can't "spot" train, but I've been doing boot camp off and on for about a year now and have seen definite results, especially with my arms. However, I want to lose some "flab" or inches around my mid section. It doesn't ever seem to change and I'm getting a little discouraged with it.

I also need to improve my posture, which would help, but I'm usually carrying around a kid or two or on the floor playing with them, and I tend to resume my poor habits.

I know that my diet/nutrition is probably to blame, but I have a hard time with that as well. I have 3 kids (ages 5, 3 1/2, and 19 months) and the second I walk in from boot camp as my husband is walking out to go to work, they are running circles around me to eat, play, help with this, change a diaper, etc - I seem to just eat what I can as fast as I can and its not always healthy and then I'm just hungry all the time.

Answer: Flab around the middle – yes, posture exercises make that diminish! Make sure you perform two to three back exercises for every front exercise… when hanging on the floor with the kids, do some forearm planks (keep your shoulders pulled back and waist band lifted).

To lose “flab” - exercise is hugely important, but nutrition is about 75% of it! When the kids are resting, or anytime you make dinner – cook in batches. Make extra chicken breasts – slice them up, put a serving size in a baggie and store in fridge (lasts about 5 days); buy the salad pre-made and presto…instant healthy lunch! Breakfast? Scramble an egg or two while making the kids’ breakfast – it only take a minute. Hard boil some eggs (I do a dozen at a time) for snacks.

NEVER, NEVER CLEAN YOUR CHILDREN’S PLATES! That's the worse habit a Mom can have -and we have all done it.

There is a reason the airlines announce to place the oxygen mask on yourself before you place one on your child…cuz if momma ain't healthy, everyone suffers. It’s ok to tell JR he has to wait for you to do something with him while you make your salad; children need to know that you value yourself too!

Wondering Wednesday - How to workout when you suffer back spasms

Today is my first "Wondering Wednesday" post. From now on, I will take fitness and nutrition questions from blog readers. I will take these questions throughout the week, and answer them each Wednesday. These can be anything from a generic question about a specific exercise, to a complex question  concerning what type of workouts are appropriate for cancer patients. I have a wealth of knowledge, and years in the industry. I know it can be difficult to get educated answers off the Internet, so I am creating this forum for people to ask me anything they are curious about.

Our first question: "When you are having back issues, such as tightness that causes spasms, what is the best way to exercise without suffering an injury?"

This a problem many people suffer. Back issues plague many Americans, whether it's the lower back or upper back around the neck and shoulders. First, it is important to understand the reason a muscle spasms is to restrict movement to protect the muscle group from further injury. Listening to your body is important. Walking and swimming are the best exercises for you to begin with. Always make sure you perform some safe and gentle stretches at the end of your cardio workout - I will send you some via email if you contact me directly at rockworkout {at} gmail [dot] com. After a few weeks of walking/swimming, add abdominal and back strengthening/stretching combinations to help strengthen weak muscles, and stretch tight areas. Working on your postural muscles with the help of a physical therapist or knowledgeable trainer will help in the prevention of future flair-ups.