CSF Blog

The world of supplements can be confusing, especially as new vitamins, herbs and antioxidants flood the shelves of your local store. Here is a quick look at the top 12 overall nutrients you should have in your diet. If you are not eating a well balanced diet you may not be getting a beneficial amount these nutrients. Either consider changing your eating habits and or supplement your nutrition gaps with the nutrients below . Consult with your physician before taking any supplements but you should be on the lookout for these 12 key nutrients in 2012:

1. PQQ (Pyrrolo Quinoline)
   
   • An antioxidant, it increases mitochondrial function,
   • Vitamin-like compound found in green tea and many foods (such as parsley, celery, green peppers and kiwi to name a few)
   • Plays a role in improving cognitive function related to memory loss
   • Animal studies have shown that PQQ improves function of the mitochondria, which leads to an improvement in energy utilization. and can protect it from damage.
2. Pteroslibene
   
   • An antioxidant found in blueberries and grapes that has been shown to lower blood glucose levels
   • As an anti-inflammatory it may protect against breast cancer, colon cancer, diabetes, and high cholesterol.
3. Ubiqunol
   
   • Found in many foods, such as pork, beef, and yellowtail
   • Essential for cellular function and antioxidant protection.
   • Around age 30 our ability to produce Ubiqunol diminished significantly
   • Essential for cardio vascular health, can also help people suffering with congestive heart failure
4. Agarikon Mushroom
   
   • Type of fungus has been used for thousands of years to help prevent smallpox
   • Recent studies have shown promise in its ability to be a protective agent against several viruses and diseases.
5. Krill oil
   
   • Extracted from Antarctic krill
   • Rich in an oil containing omega-3 fatty acids and astaxanthin ( a red antioxidant pigment)
   • More easy absorbed than fish oil
   • Can significantly reduce dysmenorrhea, premenstrual mood swings, and other symptoms of PMS
6. Whey Protein
   
   • Easy to consume in the form of shakes, are a rich source of branched chain amino acids (leucine, isoleucine, and valine), which are required by the body to help aid in muscle recovery and building lean muscle mass and preventing muscle breakdown.
   • Help regulate blood sugar, promote muscle building, and support immune system
   • Which kind of Whey Protein should you buy? There are several different types of whey protein on the market. Here are some common types and the differences between them.
   • Whey Protein Concentrate- contains small amounts of lactose, fat, and minerals, lower cost, found commonly in big box stores.
   • Whey Protein Isolate- the purest form of whey protein, contains between 90-95% protein. A great source for individuals who are lactose intolerant, because it contains very little to no lactose, slightly higher cost than whey protein concentrate. (you get what you pay for!)
   • Hydrolyzed Whey Protein- Long chain amino acids in whey protein are broken down into shorter chains, making it more easily absorbed by the body. Is often used in infant formulas and sports and medical nutrition supplements.
7. Relora
   
   • Mitigates the body’s production of cortisol to reduce stress and anxiety. Also acts as a gentle muscle relaxant, and may combat mood swings, irritability, insomnia and depression.
   • Can also help with weight control by reducing stress-related eating habits
8. Cocoa (pure cocoa not candy bars!)
   
   • Gives chocolate its health properties
   • Associated with reduced cognitive decline in old age, significant benefits for the cardiovascular system, helping to lower bad cholesterol, elevate good cholesterol, and reduce the risk of heart attack, stroke, high blood pressure, and even cancer.
9. Collagen
   
   • Most abundant protein found in the body, but we lose it with age
   • Loss leads to wrinkled skin, but also to weak muscles and organs including thinning lung tissue, and bone loss
   • Can be found in capsule and powder form, as well as cosmetic
10. Green Foods
    
    • Supplements like Athletic Greens and Greens Plus can be used as an insurance if one isn't getting enough greens in their daily diet and can also improve gastrointestinal health and the absorption of micronutrients.
    • New powder formulas are formulated with berries, black cherry, and super fruits like acai, and goji
    • All help by adding valuable phytochemicals to your diet
11. Curcumin
    
    • Can be found in foods such as pepper, garlic and ginger
    • Has anti-inflammatory properties, may protect against cancer, Alzheimer’s, cardiovascular disease, and obesity.
12. Lychee
    
    • Rich in dietary fiber and vitamin C.
    • Fruit native to China and Southeast Asia
    • Main attribute- helps trim abdominal fat
    • Also a great source of B-complex vitamins (thiamin, niacin, and folates), which help metabolize carbohydrates, proteins, and fats.

Here at Conca Performance, we offer more than just training.  In fact, a very important and crucial component of what we do involves education, especially for our adult clients.   For those who are unaware, it’s not just a saying but a scientific fact that older we get the weaker we become.  As we age we not only say goodbye to our strength, but we also see a decrease in muscle tone, power and balance.  This deterioration, for many, can lead to a decline in the quality of life. 

After turning 40, most adults start to lose approximately 5-10% of their muscle mass every decade.  After age 65 this rate increases significantly.  There is an abundance of research documenting that simple strength training can prevent the decline in strength and muscle mass in any decade.  Shredding fat and firming up (i.e preventing muscle loss) are big time benefits of strength training that can be very noticeable.  Here are a few benefits that sometimes go unnoticed. 

Why You Need to Build Muscle and Train Your Balance

According to a study done by Colorado State University in 2005:

• The risk of falling greatly increases with age
• Women are more susceptible to falling then men
• Of those who fall, two-thirds are likely to fall again within a six-month period
• A large majority of falls were due to lack of exercise, leading to poor flexibly, muscle tone, strength and bone density

Discoveries made by a 2001 American Family Physician (AFP) study found:

• Falls are the leading cause of injury-related visits to emergency departments in the United States.

Other research has shown that there is a strong correlation between increased strength and decreased morbidity rates: essentially, stronger adults have a lower risk of falling, or dying from all causes (Ruiz, et al.  BJM July 2008;337:a439).

It is truly a matter of life and death!

Why You Need to Focus on Power

Just like strength, power must be a part of every adult program.  

According to Dr. R.J. Sheppard, a professor of Applied Physiology at Emeritus University; “between the age of 20-60, the V02 (maximal oxygen consumption) decreases by 44% in women and 34% in males.”  This means that as we age we are less efficient at using oxygen to produce energy and power.  

What You Should be Doing…

Keep moving and stay challenged!!

Partaking in exercises that require you to walk or march under load can be one of the best exercises that carries over into everyday life.  By picking up a weight, carrying it and putting it down properly teaches us how to stabilize the entire body.  Performing resistance training in standing/lunge/plank positions forces your body to maintain a stable posture, all the while stabilizing the ankle, hip, core, scapula and shoulder.  This can also be incorporated as a metabolic challenge or in a conditioning routine.  

How do we target these pitfalls at Conca Performance?  

Do any of these exercises ring a bell...just to name a few?  

• Sled pushing and pulling
• Single leg hopping
• Hex bar squats
• Medicine ball throws and slams
• Rear foot elevated squats
• Squat jumps
• TRX sprints
• TRX jump pull ups
• Standing core press
• Shuttle jumps
• Mountain climbers
• There's something for everyone to keep you lean and strong!
•  

By incorporating these into your exercise program you’re already ahead of the curve.  Don’t become a casualty of inactivity! 

Stay tuned for our upcoming Spring Fitness Specials - Bathing suit season is FAST approaching!!!

A very important component of what we do at Conca Performance is education, especially for our adult clients.  Many of our adults inherently know that the older they get the weaker they will become.  With this aging process comes not only a decrease in strength but a decrease muscle tone, power and balance.  For many aging adults this leads to a decline in their quality of life.  

After the age of 40, most adults lose approximately 5-10% of their muscle mass every decade!  After age 65 this rate increases significantly.   There's plenty of research documenting how to prevent strength and muscle loss by simply strength straining.  And it doesn't matter where you are in the age category.  

Why You Need To Build/Maintain Muscle Mass

Strength is the most important factor in fall prevention, and is also relation to the performance of activities of daily living, balance and walking (American Geriatrics Society; British Geriatrics Society and American Academy of Orthopaedic Surgeons Panel on Falls Prevention. Journal of American Geriatrics society, Vol. 49, 2001, pp 664-72. Speechley, M. Canadian Journal on Aging, 2005.) 

The liver is the metabolic super-achiever of your body and is vital for survival. It supports nearly every organ in the body by cleaning toxins from the foods you eat and drink, making hormones that help balance your blood sugar, processing fats, and making a variety of chemicals that your body needs to be healthy. 

Guess which liver is healthy?

Your liver will keep on working for you, even if 3/4 of it has been damaged by alcohol, infection, and other environmental toxins (i.e., pesticides, prescription or over-the-counter drugs, etc). Unfortunately, excessive liver damage has been suggested to be a big contributor to the obesity epidemic in this country. 

In a previous blog on nutrition - Got Greens? - I addressed that just because you have a healthy diet, it doesn’t mean that you can properly digest and absorb the nutrients from your healthy foods. A healthy liver typically breaks down dietary fat into usable energy, exporting any excess fatty acids and triglycerides to other organs for further metabolism.

Sometimes, however, the excess fat gets stored in the liver, which sometimes leads to inflammation, impaired function, and further complications. One condition that too much fat in the liver can lead to is insulin insensitivity, which in turn, leads to type 2 diabetes and inefficient weight loss.

The Quick Start Solutions?

1. Get regular physical exercise. The most effective and time-efficient mode of exercise is short duration high-intensity bursts intermingled with short duration low-intensity recovery periods. Not only do you burn a ton of calories during the workout, BUT your body keeps on working for you for several hours POST-workout as well. 

2. Eat more raw vegetables. Many different enzymes are necessary to properly digest your food and absorb the nutrients. Raw vegetables are the BEST source of these digestive enzymes outside of the body. Include raw veggies with every meal and snack, especially the green leafy vegetables from the cruciferous family (i.e., broccoli, cauliflower, brussels sprouts, kale), which contain very specific phytonutrients that actually help fight against stubborn belly fat.

3. Consume less Fructose, especially high-fructose corn syrup. Fructose is the form of sugar readily found in most fruits and many sweetened beverages, including those so-called “healthy flavored waters”. Fructose is metabolized into fat in the liver much more readily than glucose, and, high-fructose corn syrup (HFCS) is even worse! HFCS is found in so many of the processed foods, “healthy whole grain” breads and pastas, dressings and other condiments, pre-packaged meals and vegetables, and sugary drinks (i.e. soda) that have become staples in the new-age American diet. You name the food/drink, chances are, HFCS is in there. So, be sure to read your nutrition labels, and if you see HFCS listed, ESPECIALLY within the first 5-10 ingredients - PUT IT BACK! Spend a little extra $ on healthier foods now and you’ll be saving a lot of extra $$$$$ on medical bills and health costs later in life.

4. Supplement with Krill Oil. Antarctica krill are small shrimp-like creatures that feed many marine life including whales, seal, penguins, and other fish to supply their nutritional needs. Krill are a highly renewable source that is free from several environmental toxins and heavy metals, and RICH in omega-3 fatty acids. Current research has shown that by taking krill oil, you can reduce your liver fat by 60%, as compared to only 38% with fish oil. Keep in mind, not all krill oil is created equal. To ensure high quality at one of the most competitive prices on the market, use Prograde EFA Icon.

As for my mom who is now a 16 year liver transplant survivor, she is enjoying a healthy and active life.  She was able able to receive a liver very quickly and had no complications, mainly due to the fact that she was in good health to begin with.

                   

Remember that the fat you see on the outside is not the only thing working against you. Jump start your metabolism and weight loss by taking better care of your health TODAY!

September is always a special month for many reasons. This September has been a particularly special one due to the fact it was the 10 yr anniversary of Sept 11th, my 10th wedding anniversary and the 2nd anniversary of CSF.

Just to put things in perspective, 10 years ago, Tina and I were living in NC and drove back to NJ to get married in Morristown, NJ near where I grew up. As a kid growing up in NJ, I always marveled at the sight of the Twin Towers sticking out of the city into the sky.   While in college in NC I always looked forward to driving up the NJ Turnpike and seeing the NYC skyline on my way home. However, making the trip up for our wedding in late September 2001, the skyline was noticeably empty and changed forever.  

Just 11 days after Sept 11th Ground Zero was still smoking, and 25 miles away in Morristown,NJ we were the only wedding booked at Assumption Church that day. The church was otherwise booked with memorial services for those who were lost.  After that experience, thoughts of moving back home, closer to family, started to grow.  

Since that day, 10 years have passed. We relocated the family to West Springfield, Tina's home town, brought 3 wonderful kids into this world,  and opened CSF.  I can say we have been very blessed.  

The development of Conca Sport and Fitness began in my mind after I left NC and a small business that I co-owned, (East Cost Athletics). For 7 years we had a great time at ECS. It was awesome! The kids, the adults, the community, and the friendships!

CSF was created to form similar bonds in another community, West Springfield. The ability to become a resource for the local athletes with professional strength and conditioning, and give our adults a viable opportunity to change their lives with expert fitness and nutrition services has been our primary goal since opening day.

As I look back on the last 2 & 10 years I really wanted to do something special for all the CSF clients. It has been a life changer for me in many ways. As a BIG thank you, I hope to do something that may positively impact not only your life, but the lives of your family and friends. But first, here’s a fun look back at the last 2 years...  

First equipment arrives

                                                           

The First clients arrive!  Guess Who??

First 5:45am Ladies group!

   

First Annual "Burn The Bird" Workout Thanksgiving morning 

                                                                

Party Time At The First Annual Client Appreciation Bash 

   

Highlights from our youth Athletic Development Program

It really has been a pleasure working with all of you over the last 2 years.  As a big THANK YOU, we are having an Adult small group coaching MEGA SALE!  Take full advantage of this before it’s gone!

This special offer will only be available for a limited time. Your family and friends can also take advantage of this awesome opportunity!  

Grab it right here:  Adult small group coaching MEGA SALE!

Team Conca had an impressive showing at the Rugged Maniac in Southwick today!

 

Jody and Allison we were thinking of you!

Check out the race action - Team Conca is in the orange shirts (thanks to Julia!)

           

                         Every one of our team members finished on their own two feet!

Congratulations! This was a true testament for all that participated!   

On September 18th, 2011, Dr. Jeanne Johnson completed her first 5k race in Farmington, CT.Her goal was to run the race from start to finish without stopping. Jeanne not only reached this goal, she also had enough energy left for a final push the last tenth of a mile up a moderate incline to the finish line!

Jeanne first came to Conca Sport and Fitness (CSF) in January 2011 after having seen the progress her cousin was making here. At that time, her initial goal was simple: to lose weight and get healthier. She was overweight, tired most of the time, and recovering from some significant health issues in 2010 which had prevented her from doing much of anything.
    

Dr. Johnson, like many others, wanted something more from her training than what ordinary gyms could offer - she wanted that extra accountability to push herself a little further and to help motivate her to stay with it. While she’d tell you that the workouts can be grueling, Jeanne would also tell you that she’s gotten exactly what she’d been looking for.

“Julia has been exactly what I needed, someone to be accountable to, someone to push me when I would have given up.”

Dr. Johnson’s goal now is to stay fit long-term. Today, Jeanne is 25 lbs lighter and 13.4 inches smaller. “I still have some weight to lose to make my goal, but overall I feel great!”

                                                  Jan 2011                          Sept 2011

While Jeanne aims to continue running, doing as many 5Ks as she can over the next few months, and to look fantastic at her cousin’s wedding in November, she says that “my biggest accomplishment so far will be the running the Rugged Maniac Race this weekend in Southwick, MA. Who would have thought a year ago that this 42 year old, 50 lb overweight, tired girl would be able to do something like this!”

Recently my 7yr old son brings home the Food Pyramid chart and is excited that he already knows all about protein, sugar, bad fats and carbs.  It's not that he's brainwashed here at the Conca House, we simply want him (and all of our kids) to know the truth.  So we give all of them the TRUTH about what's healthy and what's not good for your body.  Popcorn anyone???

 

We grew up with the notion that we're all supposed to believe what we learn in school and what the government tells us, but I think we both know that sometimes the information is just flat out wrong or maybe even altered a bit to appease big donors or lobbyists. We'll go into this topic in more depth when we discuss how soy and dairy may be contributing to major health problems in the U.S.

When we look at the food pyramid (old and new) it's clearly evident that the government has got this one wrong.  The problem is that if parents are not up to date on what's REALLY healthy to consume, the trend is passed down to their kids.  It's no wonder we are starring at a youth obesity epidemic in this country! 

At the present time the USDA recommend 4-8 servings of grains per day. Is there any wonder why so many people are overweight and unhealthy?  With 66% of the US population now considered overweight, the very entity we look to protect us is doing a HUGE disservice to the general public by making us believe that grains should comprise much of our current daily food consumption.

These grains cause spikes in insulin levels and massive inflammatory responses from your body. Yes, even "whole" grains can produce inflammatory responses.  Years of daily consumption can have devastating effects. 

Over the last 30 years we have seen a rise in a host of inflammatory based diseases such as arthritis, cancers, high cholesterol, hypertension, and diabetes (just to name a few). Many experts point to the fact that the rise of these diseases coincide with the emergence of mass agricultural farming primarily with wheat and corn.

The ball is now in your court. Here's what you can do NOW to start living healthier. 5 easy steps:
1. Reduce your grain intake.

2. Healthy fats are not the enemy. Include Olive oil, almonds and other omega-3 fats. These fats are good for your overall health, mainly your heart, brain, and joints.

3. Every time you eat something include a lean protein (vegan based if necessary)

4. Color your plate! Mix in leafy greens and vegetables with each meal to counter inflammation and give your immune system some support.

5. Watch your fruit intake. Unless you're exercising or sporting that ectomorphic body type (the thin skinny, as a rail frame we all envy) the high sugar content in fruit may be something that can be left out of your diet. Unless fruit consumption is timed propely to avoid inflammation and excess sugar being stored as body. We will cover other ways to get the "good stuff" out of fruit another day.

If nothing else, I hope this post gets you to question the mainstream on why we're being asked to continue the consumption of large amounts of grains. 2/3rds of the U.S. population is overweight and 1/3rd of our kids and teens are considered obese and overweight. Inflammatory based diseases are on the rise, and all this has been taking place within the last 30 years? It's time to make a change.

Here's something to sleep on:

In 2006 the American Heart Association stated that for the 1st time in history children now have a shorter life expectancy than their parents! Let me say that again. Our children's generation may be the first to die at an earlier age than their parents.
As a parent of 3 I find that unacceptable.

I don't care where you exercise or who's healthy lifestyle and nutrition program you follow - I just want you to take back your health, your body, and your quality of life.

It's your right... don't let anyone take that away from you!