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Issue 57, Aug/Sept 2017

THE MONTHLY JOURNAL of THE

The resource for health, fitness, coaching, physical education, & recreation professionals.

Mature Health and Fitness by Tammy Petersen

Nutrition by Nancy Clark

Training Guidelines by Wayne Westcott , Rita La Rosa Loud

Create a niche. KNOW. TRAIN. RETAIN.


FROM THE EDITOR “F or the first time ever, overweight people outnumber average people in America. Doesn’t that make overweight the average then? Last month you were fat, now you’re average – hey, let’s get a pizza!”

Jay Leno American comedian, actor, philanthropist and television host According to the Centers for Disease Control and Prevention, more than one-third (36.5%) of U.S. adults are obese. The National Institute of Diabetes and Digestive and Kidney Diseases states that more than 2 in 3 adults are categorized as overweight or obese; more than 1 in 3 adults are categorized as obese; about one-third of children and adolescents ages 6 to 19 are categorized as overweight or obese; and, more than 1 in 6 children and adolescents ages 6 to 19 are categorized as obese. Additionally, according to the 2015 Youth Risk Behavior Surveillance System (YRBSS), 13.9% of high school students were obese, plus an additional 16.0% were overweight. Realizing the above and knowing that there is misinformation and disinformation in the media and advertising regarding nutrition and diet, coupled with the indisputable fact that healthy weight control is only achieved through discipline and work; obvious challenges and opportunities present themselves for trainers… educating clients and creating the environment in which clients become motivated and work for what they want. For your education, in this issue of the Gamut facts about protein are presented, one of the “best sports foods” peanut butter (yes, peanut butter) is discussed and the research results coming from a six -month weight loss and nutrition study are summarized

If you find an article in Health and Wellness Across the Gamut of Life! that you feel would be beneficial to a friend, family member or co-worker, all you have to do is forward this link, www.AAHF.info, to that person through email. We welcome your feedback about the contents of this journal and encourage you to submit topics that are of interest to: Pete@aahf.info We are committed to our mission of providing education and training for health, fitness, physical education and recreation professionals across the GAMUT of life! Have a question? Want more information on a specific topic? Ask the Experts

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Be knowledgeable! Be successful!

Pete Pete Bazzel Editor-in-Chief 800.957.7348 Pete@AAHF.info www.AAHF.info

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GAMUT, Issue 57, Aug/Sept 2017


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INSIDE THIS ISSUE 1

Enough Protein? Mature Health and Fitness article by Tammy Petersen, MSE

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All You Want to Know about Peanut Butter Nutrition article by Nancy Clark, MS, RD, CSSD

Results of Our Six-Month Exercise & Nutrition Study

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Training Guidelines and Programs article by Wayne Westcott, PhD, CSCS, and Rita La Rosa Loud, BS, CPT

Ask the Experts 159

9 23

References

Health and Wellness Across the Gamut of LIFE! is published by the American Academy of Health and Fitness, LLC located in Springfield, Virginia 22153. Copyright 2017.

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GAMUT, Issue 57, Aug/Sept 2017


Enough Protein? by Tammy Petersen, MSE, the Founder and Managing Partner for the American Academy of Health and Fitness (AAHF). She has written two books on adult fitness, SrFit™ and Functionally Fit™, and designed corresponding training programs. Contact info

source of protein that contains an adequate proportion of all of the essential amino acids for our dietary needs. This does not refer to the protein source only containing all the essential amino acids, but also containing them in adequate proportion for use by the human body. A source may contain all essential amino acids, but contain one in lower proportion to the others, making it an incomplete protein. Most animal sources and certain vegetable sources have the complete complement of all the essential amino acids in adequate proportions. Generally, proteins derived from animal foods (meats, fish, poultry, cheese, eggs, yogurt, and milk) are complete. However, proteins derived from plant foods (legumes, grains, and vegetables) tend to be limited in essential amino acids. Thus, a variety of protein sources in the diet is one way of assuring that the body's amino acid needs are met. All the essential amino acids can be obtained on their own from various everyday plant sources, which do not need to be combined in the same meal. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a method of evaluating protein quality based on both the amino acid requirements of humans and their ability to digest it. Complete protein foods that obtain the highest possible PDCAAS score of 1.0 are proteins from milk sources (caseinates), egg whites, and soy protein isolate. Other foods, such as amaranth, buckwheat, hempseed, meat, poultry, soybeans, quinoa, seafood, and spirulina also are complete protein foods, but do not obtain a PDCAAS score of 1.0.

I am often reminded of when my son shared with me a discussion from his fifth-grade class. His teacher, who up until that point he had thought infallible, taught erroneous information about sources of protein. He knew the information was incorrect, but was afraid to offer his input for fear of being labeled a “nerd.” Now, many years later, I am still amazed at how many people do not have even a basic understanding of nutrition. I also think one of the most misunderstood aspects of nutrition is protein— especially protein needs of mature adults.

Proteins Proteins are essential parts of organisms and are involved in virtually every process within cells. Many proteins are enzymes that catalyze biochemical reactions and are vital to metabolism. Proteins also have structural or mechanical functions, such as actin and myosin in muscle and the proteins in the cytoskeleton, which form a system of scaffolding that maintains cell shape. Other proteins are important in cell signaling, immune responses, cell adhesion, and the cell cycle. Proteins are also necessary in our diets, since we cannot synthesize all the amino acids needed and must obtain all the essential amino acids from foods. (Note: Amino acids are the building blocks from which proteins are made.) Through the process of digestion, ingested protein is broken down into free amino acids that are then used in metabolism. Proteins contain 4 calories per gram. This is an average, as each protein is slightly different (range roughly 3.5-4.5). Of the 22 amino acids involved in human nutrition, 9 are termed "essential" because they cannot be made by the body and therefore must be supplied daily in the food we eat. The rest, which the body can synthesize, are called "non-essential." The essential amino acids are leucine, isoleucine, valine, lysine, threonine, tryptophan, methionine, phenylalanine, and histidine. A complete protein is a

Protein Consumption When protein is metabolized, the nitrogen is released and flushed out by the kidneys. Comparing nitrogen IN (protein intake) with nitrogen OUT (in urine) is the standard method of determining whether a person is getting the right amount of protein. For

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GAMUT, Issue 57, Aug/Sept 2017


MATURE HEALTH & FITNESS consumption rates could compensate for the decrease in availability of muscle amino acids and spare the muscle mass. Higher protein intakes for the elderly, especially the frail population, than those presently recommended for younger adults may minimize sarcopenia and in so doing protect against some of the health risks of aging. To meet the recommendation of 0.8 g/kg/day for a younger adult, a 150-pound person would need about 54 grams of protein per day. To meet the minimum recommendation of 1.0 gram/kilogram body weight for the older adult (> age 50) a 150pound person would need about 68 grams of protein per day. An ounce of lean meat, chicken, or fish has about 7 grams, a cup of low fat milk 8 grams, an egg about 6 grams, and an ounce of cheese about 6 grams. If the person ate two 4-ounce servings of meat per day plus an egg or glass of milk, then his/her total protein would be about 68 grams. The diet of an older adult that contains a large amount of bread, pasta, cooked vegetables, juices, and sweets could easily end up being low in protein. Diets of any age group that consist mainly of fast foods or processed foods are often lacking the adequate amount of protein. As a fitness professional, you are likely far more conscious of the amount of protein that you consume than are your clients. Don’t neglect educating your clients in this area using specific examples and information. Don’t assume that if you tell a client they need a specific number of grams of protein per day that they will manage to consume that amount. Give them some examples and educate them on protein sources!

adults, nitrogen-in should match nitrogen-out. If you are losing less nitrogen than you are consuming in food, you are retaining protein. Retaining protein is normal for kids who are growing or for someone who is building muscle through strength training. But, losing more nitrogen than you consume means protein-rich tissue (mostly muscle), is breaking down. There are many potential causes for this, such as illness, stress, or chronic inactivity. The current recommendation for protein intake for healthy adults is 0.8 g protein per kilogram of body weight per day. This number was determined using studies on healthy young adults. But consider that body composition changes as people get older. Once adults pass the physical prime of their teens and 20’s, they lose an average of 10 ounces of lean body mass a year. This is mostly in the form of muscle tissue. Few people actually lose 10 ounces of weight a year. Instead, most gain about a pound a year, so the loss of lean tissue is masked. Another way to look at this is the average person gains about 1 pound and 10 ounces of body fat per year. This phenomenon, called sarcopenia, is derived from Greek words for “vanishing flesh.” This change in body composition contributes to impaired wound healing, loss of skin elasticity, and an inability to fight infection. An article in the July–August 2006 Journal on Nutrition and Aging reported that data from published nitrogen balance studies indicate that, a higher protein intake of 1.0 – 1.3 g/kg/day is required to maintain nitrogen balance in the healthy elderly. The researchers proposed that contribution of muscle protein to whole body protein metabolism was significantly reduced with age and explained by reduced muscle mass and lower rates of myofibrillar protein turnover. Consequently, the contribution of nonmuscle protein, especially that of visceral tissue whose rates of protein turnover are known to be more rapid was proportionally greater with aging. This research suggests that higher protein

References Contact Tammy at Tammy@AAHF.info.

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All You Want to Know about Peanut Butter by Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics), who has a private practice in the Boston area (Newton) where she counsels both casual exercisers and competitive athletes and is author of Nancy Clark’s Sports Nutrition Guidebook. Contact info

In my humble opinion, peanut butter (PB) is one of the best sports foods around. Not only is it yummy, it is also health-promoting and performance enhancing. A review of the research on peanuts validates why I routinely choose to enjoy two (!) PB sandwiches a day: one for lunch and the other to curb late-afternoon hunger.

If you are among the many athletes who try to stay away from peanut butter because it is fattening or too fatty, think again and keep reading (as long as you are not allergic to peanuts, that is). The purpose of this article is to educate you about the value of PB in a diet for sports-active people of all ages and athletic abilities—as well as their parents and grandparents.

 PB is not inherently fattening. While any food eaten in excess can be fattening, people who eat PB (and nuts, for that matter) five or more times a week are not fatter than nut avoiders. A Purdue University study (1) reports subjects who ate peanuts daily did not overeat total calories for the day. That’s because peanuts and

PB are satiating; they help you feel pleasantly fed. Peanut eaters tend to intuitively eat less at other times of the day. PB offers many health benefits. The fat in PB is primarily health-promoting mono- and polyunsaturated fats that reduce inflammation. People who eat PB and nuts five or more times a week have lower markers of inflammation than nut avoiders. For athletes who get microinjuries every time they train, an antiinflammatory food such as PB is a wise choice. Compared to nut avoiders, unhealthy women (with type 2 diabetes) who ate 1.5 ounces (250 calories) of peanuts (and/or nuts) five or more times a week reduced their risk of heart disease by 44% and the risk of having a heart attack by 60% (2). Routinely swapping a burger for a simple-to-make PB sandwich is a heart-healthy choice. PB, like all sources of plant protein, reduces the risk of developing type II diabetes. A breakfast with PB offers a positive “second meal effect.” This means, it helps control blood glucose through lunchtime and into the afternoon. Stable energy—and a reduced desire to eat (3). The fat in PB helps absorb the fat-soluble vitamins A, D, E and K. You want to include some (healthful) fat in each meal; PB is a painless way to do so! If you are an endurance athlete such as a marathoner or cyclist, you’ll optimize your sport diet by eating at least 0.5 grams fat per pound of body weight. The body stores some fat within muscle cells and uses it for fuel during extended exercise. PB in oatmeal before a long bike ride or a PB & J sandwich on a long bike ride are yummy and healthy ways to enjoy adequate dietary fat. Fat-phobic athletes (who avoid fat) can hinder their endurance. PB is a good source of arginine, an amino acid that helps keep blood vessels flexible so that blood flows more easily and reduces blood

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NUTRITION

 

pressure. The more PB you eat, the bigger the effect on health protection. What’s good for the heart is also good for the brain. Research suggests PB eaters improve their brain-blood circulation and mental function. This contributes to enhanced processing speed and better short-term memory (4). Plus, a diet rich in healthy fats helps slow cognitive decline. Given the risk of developing Alzheimer’s disease increases exponentially with age, eating PB and nuts today is a wise investment in your future brain health. Peanuts offer slightly more protein than nuts. That’s because peanuts are a legume (like lentils and dried beans) and not a nut. One serving (2 tablespoons) of PB has 8 grams of protein, while 2 tablespoons of almond butter has 6 grams (at a much higher price!) Athletes want to target about 20 grams of protein per meal or snack. You can get that by swirling PB into oatmeal cooked in (soy) milk, enjoying a PB & honey sandwich with a yogurt, or making a PBbanana smoothie. Quick, easy, and inexpensive. PB contains numerous bioactive compounds (phenols) that bolster the immune system. Spanish peanuts and shell peanuts are particularly wise snack choices because the peanut skin is rich in anti-oxidants and fiber. Fiber feeds gut-bacteria (your microbiome). These bacteria strongly enhance your immune system, overall health and mood. All peanuts are non-GMO and have low risk of pesticide residue, in part because peanuts grow under the ground. Is all natural peanut butter far better than Skippy or Jif? All types of PB need to meet a “standard of identity” as defined by the USDA. Conventional brands might have 2% added saturated fat (palm oil, hydrogenated oils) to control the oil from separating. This small

amount does not over-ride the positive health benefits of PB.  What about all the sugar added to Skippy and Jiff PB? “All” that sugar is only 2 or 3 grams. That’s nothing compared to the 10 to 15 grams of sugar in the jelly or honey you might enjoy with the PB or the 6 grams sugar in the sandwich bread. Regardless, sugar fuels your muscles. Please fret less about added sugar and focus more on PB’s zinc, folate, vitamin E, niacin and selenium. It is nutrient-rich.  What about all that sodium in PB? The 150 milligrams of sodium in a serving of PB is less than the sodium you get in one slice of bread or 12 ounces of Gatorade. Regardless, as an athlete, you want to replace sodium you lose in sweat.  But what if I can’t eat just one spoonful…? If you stay away from PB because you can’t eat just a reasonable serving, think again. Overindulging in PB means you like it. You should eat it more often! By enjoying PB at every meal, in a few days, you will stop craving it. No more binges! Avoiding peanut butter just sets you up for “last chance eating.” You know, I just blew my diet by eating PB so I’d better keep eating it. Last chance before I go back on my diet. Denial and deprivation of PB lead to overeating. Do not deny yourself of this yummy sports food. You will deprive your body of valuable health benefits! References Contact Nancy at www.nancyclarkrd.com.

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Results of Our Six-Month Exercise & Nutrition Study by Wayne Westchester, PhD, CSCS, Rita La Rosa Loud, BS, CPT (AFAA), Maya Gunther, Samantha Vallier, and Scott Whitehead. Wayne directs the Quincy College Fitness Research Programs. Rita is an author and Adjunct Professor at Quincy College. Contact info

It is interesting to note that more than 70% of Americans are overweight and/or obese9 and that 70% of Americans are currently following low-calorie diet plans16 in an attempt to reduce their body weight. This is obviously a very serious health issue, and one that has not been successfully addressed by either diet or exercise alone. Although research indicates that regular physical activity has a more positive association with desirable weight status than diet quality13, less than 5% of American adults attain the recommended exercise intensity (3 Mets), duration (30 minutes), and frequency (5 days/week) for attaining physiological benefits17. Although dieting works well for short-term weight loss, research clearly reveals that it is ineffective for long-term weight management11. A major reason why dieting alone almost always results in weight regain5 is that more than 25% of the weight loss comes from lean (muscle) tissue3. Muscle loss results in a lower resting energy expenditure that essentially ensures weight regain. For example, in one study, just two weeks of dieting (40% reduction of calorie intake) resulted in over 3 pounds of muscle loss12. Research clearly demonstrates that resistance exercise is highly effective for increasing both muscle mass and resting energy 6,10,15,18,20 . It would therefore expenditure make sense that a combined program of diet and resistance exercise should produce more successful and sustainable body composition

outcomes than either intervention separately. Additionally, studies have shown that the beneficial resistance training effects of muscle gain and fat loss are enhanced by consuming a higher daily protein intake7,8,14,18,19. Based on these assumptions, we recently conducted a six-month research study to evaluate the effects of an exercise only and an exercise plus nutrition program on various body composition, body contour, and blood measures in overweight adults21. Ninety otherwise healthy but overweight men and women (mean age 56 years) were randomized by Body Mass Index (BMI) into two treatment groups. During the first 12-week study period, Group 1 participants did an exercise only program, consisting of nine standard resistance machine exercises (1 set of 8-12 repetitions each) and 20 minutes of moderate-effort aerobic activity (approximately 70% maximum heart rate). Group 2 participants performed the same exercise program in conjunction with a specific nutrition plan. The nutrition plan consisted of 1,500 calories/day for women, and 1,800 calories/day for men, with two high protein meal substitutes in the form of shakes and bars. At the completion of 12 weeks, the Group 2 subjects (exercise and nutrition) attained significantly greater improvements than the Group 1 subjects (exercise only) in body weight, BMI, percent fat, fat weight, waist girth, and hip girth. These Between Group comparisons revealed that the combined

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TRAINING GUIDELINES AND PROGRAMS exercise and nutrition program was more productive than the exercise only program for improving almost all of the relevant body composition and body contour components. During the second 12-week study period, Group 1 participants added the nutrition plan to their same exercise program, whereas Group 2 participants continued their exercise and nutrition program. At the completion of the second 12-week study period, Group 1 participants attained significantly greater improvements in body weight, BMI, percent fat, fat weight, waist girth, and hip girth than they did during the first 12-week study period. That is, the Within Group analyses revealed essentially the same results as the Between Group analyses. In both comparisons, the exercise plus nutrition intervention produced significantly greater body composition and body contour improvements than the exercise only condition. Although we postulated that a second 12-week session of the exercise and nutrition program might be associated with reduced motivation and compliance among the Group 2 participants, this was not the case. Group 2 participants achieved equal or better results in all but one assessment area during their second 12-week training period compared to their first 12-week training period. Specifically, they attained similar reductions in body weight, BMI, percent fat, fat weight, waist girth, waist/ hip ratio, systolic blood pressure, diastolic

blood pressure, and blood sugar during both study sessions. In fact, they experienced significantly greater gain in lean (muscle) weight and good (HDL) cholesterol during the second 12-week training period. These results were reinforcing with respect to program adherence, compliance, and sustainability associated with a sensible six-month program of exercise and nutrition. Examination of the six-month data for both groups was also encouraging. As presented in the Table, both Group 1 and Group 2 made significant improvements in body weight, BMI, percent fat, fat weight, lean weight, waist girth, hip girth, waist/hip ratio, systolic blood pressure, diastolic blood pressure, and blood sugar (HbA1c). However, the subjects who followed the nutrition plan for 24 weeks experienced significantly greater reductions in percent fat and fat weight than the subjects who followed the nutrition plan for only 12 weeks. Perhaps the most important finding from this study was the relatively large improvement in percent body fat (29.5% to 23.8%) attained by Group 2 participants over the six-month intervention period. Although they lost only 10.4 pounds of body weight, this actually represented a 17.6-pound improvement in their body composition with 14 pounds less fat weight and 3.6 pounds more lean (muscle) weight. Most weight loss programs result in both fat loss and muscle loss, which causes

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TRAINING GUIDELINES AND PROGRAMS metabolic rate reduction and leads to weight regain. By combining resistance exercise with a high protein diet plan, the participants in this study not only avoided muscle loss, they actually experienced a nearly 4-pound muscle gain. This highly beneficial outcome essentially reverses the approximately 4-pound muscle loss experienced by non-strength training adults every eight years of the aging process. In addition, increased muscle mass and strength is associated with feeling better and functioning better both physiologically and 1,2 psychologically . It is notable that the six-month results included significant reductions in resting blood pressure. On average, the program completers lowered their resting systolic blood pressure by more than 6 mmHg and their resting diastolic blood pressure by more than 5 mmHg. Equally impressive, the Group 2 participants significantly improved their blood sugar (HbA1c) readings from 6.01% to 5.75%. This impressive finding has important implications for reducing the risk of type 2 diabetes which is predicted to affect 1 in 3 American adults by mid-century 4 .

fitness factors including body composition, body contours, blood pressure, and blood sugar. 2. Twelve weeks of the exercise plus nutrition program was significantly more effective than the exercise only program for improving body weight, BMI, percent fat, fat weight, waist girth, and hip girth. 3. Twenty-four weeks of the exercise plus nutrition program produced significant improvements in a large number of health and fitness parameters, including body weight, BMI, percent fat, fat weight, lean weight, waist girth, hip girth, waist/hip ratio, systolic blood pressure, diastolic blood pressure, and blood sugar (HbA1c). 4. A reduced-calorie diet plan in conjunction with higher-protein intake and a standard resistance exercise program can result in concurrent fat weight loss and lean weight gain. The results of this study indicate that overweight/obese individuals who eat approximately 1,500 –1,800 calories per day, substitute two meals with protein-rich shakes/ bars, and perform regular resistance exercise may expect to attain significant improvements in body weight, body composition, body contours, blood pressure, and blood sugar.

Summary Based on the results of this relatively comprehensive six-month weight loss and nutrition study, we suggest the following conclusions: 1. Twelve weeks of the exercise only program was effective for improving several health/

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TRAINING GUIDELINES AND PROGRAMS Table 1. Assessment Changes for Group 1 and Group 2 Over 24 Weeks. (N = 75) Characteristic

Group 1 (n =38)

Group (n =37)

Body Weight (lbs)

- 6.29a

- 10.38a

BMI

- 1.02a

- 1.62a

% Fat (points)

-4.10a

-5.75a,b

Fat Weight (lbs)

- 9.66a

- 14.04a,b

Lean Weight (lbs)

+3.37a

+ 3.65a

WC (in)

- 2.88a

- 3.29a

HC (in)

- 1.78a

- 2.23a

W/H Ratio

- 0.03a

- 0.03a

SBP (mmHg)

- 5.87a

- 6.97a

DBP (mmHg)

- 5.61a

- 4.68a

TBC (mg路dL-1)

+ 3.92

- 6.35

LDL (mg路dL-1)

+ 3.71

- 4.54

HDL (mg路dL-1)

- 1.63

- 1.46

TRI (mg路dL-1)

+ 6.18

- 1.84

HbA1c (%)

- 0.08a

-0.26a

a Significant

change over 24-wk training period (P<0.05); b Significant difference between training conditions

(P<0.05); BMI = body mass index; WC = waist circumfer1ence; HC = hip circumference; W/H Ratio = waist/hip ratio; SBP = systolic blood pressure; DBP = diastolic blood pressure; TBC = total blood cholesterol; LDL = low density lipoprotein; HDL = high density lipoprotein; TRI = triglycerides; HbAc = blood sugar

References Contact Wayne at wwestcott@quincycollege.edu. Contact Rita at plloud@msn.com. Back to Table of Contents

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Ask the Experts NAOMI AARONSON – MIND BODY Naomi Aaronson, MA OTR/L CHT CPI, is an occupational therapist, certified hand therapist, and mat Pilates instructor who believes in the power of exercise in recovery. Naomi’s articles have been featured in IDEA Fitness Journal, Occupational Therapy ADVANCE, and Women and Cancer magazines. She is the co-author of the continuing education courses Return to Life: Breast Cancer Recovery Using Pilates, Breast Cancer Recovery: On Land and In Water, and The Breast Cancer Recovery Exercise Program. Naomi offers live courses through Integrated Rehabilitation and Fitness. recovercises@aol.com

www.recovercisesforwellness.com

PETE BAZZEL – EDITOR-IN-CHIEF Pete Bazzel, MS, CPT (ACE), is Partner and Editor-in-Chief for the American Academy of Health and Fitness (AAHF); served in the military, retiring as a Colonel; then led the Washington, D.C. regional growth of Town Sports International from 3 to 17 clubs. He co-created SrFit™ and JrFit™, 19-24 hour continuing education specialty certification courses focusing on mature adult and youth fitness respectively; and Move More, Eat Better - YOU Matter!™, a lifestyle change course for the general public. He is a World Tae Kwon Do Federation Black Belt. Pete@AAHF.info

www.AAHF.info

MELISSA BAUMGARTNER – WELLNESS COUNSELING Melissa Baumgartner, CPT (ACE, ACSM, AFAA and WellCoach), is co-owner of Midwest Fitness Consulting, LLC, a company in the St. Louis area that specializes in worksite health promotion; and creator of LWC, a Lifestyle Wellness Coaching program. Melissa has worked in the health and fitness industry for 25 years, spending the last twelve as an educator, speaker and author. She has presented to thousands of people spreading her message on happiness and well-being. www.melissabaumgartner.com

RANDALL BROAD – BUSINESS OF PERSONAL TRAINING Randall Broad is an entrepreneur, business founder, and the guiding force behind several enterprises. After working in the aerospace industry, he moved to Hollywood to embrace his dream of being an actor, making commercials and being a leading man stunt double. In 1990, he founded Opal Enterprises, a marketing services company. A cancer survivor, he now takes the stage professionally to share his lessons on living a work/life balanced existence. In the book he co-authored, It's an Extraordinary Life, he has chronicled his experiences and adventures for future generations to learn from and enjoy. www.itsanextraordinarylife.com

www.cancersurvivorsinspiration.com

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BRADLEY J. CARDINAL – EXERCISE AND SPORT SCIENCE Bradley J. Cardinal, Ph.D., is a Full Professor in Exercise and Sport Science at Oregon State University. In 2009 he received the university’s Elizabeth P. Ritchie Distinguished Professor award. He previously served on the faculties of Wayne State University (Detroit, MI) and Eastern Washington University (Cheney, WA). He is Fellow #475 of the National Academy of Kinesiology; a Fellow in the American College of Sports Medicine; a Fellow in the North American Society of Health, Physical Education, Recreation, Sport and Dance Professionals; and a Fellow in the Research Consortium of the American Alliance for Health, Physical Education, Recreation and Dance.

Brad.Cardinal@oregonstate.edu

http://health.oregonstate.edu/people/cardinal-bradley

JOHN PAUL CATANZARO – PERSONAL TRAINING John Paul Catanzaro, BSc Kin, CSEP-CEP is a Certified Exercise Physiologist with a Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private facility in Richmond Hill, Ontario providing training and nutritional consulting. John Paul has authored two books, The Elite Trainer (2011) and Mass Explosion (2013), and has released two DVDs, Stretching for Strengthening (2003) and Warm-Up to Strength Training (2005), which have sold copies worldwide, been featured in several magazines, and have been endorsed by many leading experts. In 2013, John Paul released two new webinars, Strength Training Parameters and Program Design and Body Composition Strategies. www.CatanzaroGroup.com

SHARON CHAMBERLIN – PERSONAL TRAINING Sharon Chamberlin, BA, CPT (ACE), Fitness Nutrition Coach (NESTA), Lifestyle Fitness Coach (Spencer Institute), owns Catalyst 4 Fitness, a personal training company offering online fitness and nutrition coaching, boot camp classes, traditional fitness training, and fitness consulting. Her success with clients, both in the gym and online, is based on her pragmatic philosophy and realistic attitude.

www.catalyst4fitness.com

sharon@catalyst4fitness.com

MARCI CLARK – PILATES Marci Clark, MA, CPT, GFI, is an international fitness and wellness programming presenter with over 20 years experience in the fitness industry, specializing in Pilates exercise. She is the creator of the Foundational Pilates program and owner of Marci Clark Wellness Centers. Marci is widely published in the areas of Pilates, fitness programming and business and consults in the areas of group fitness, programming and business planning.

http://www.linkedin.com/in/marciclark

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Ask the Experts NANCY CLARK – NUTRITION Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics), counsels both casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill, Massachusetts. Her Sports Nutrition Guidebook and food guides for marathoners, new runners, and cyclists are available via www.nancyclarkrd.com. For a list of upcoming events/workshops, see www.sportsnutritionworkshop.com.

www.nancyclarkrd.com www.sportsnutritionworkshop.com http://community.active.com/blogs/NancyClarkRD

CASEY CONRAD – GROWING YOUR PT BUSINESS Casey Conrad, BA, JD, President of Communication Consultants WBS, Inc., has been in the health and fitness industry for 26 years. In addition to authoring “Selling Fitness: The Complete Guide to Selling Health Club Memberships,” she has created and published over 25 other sales, marketing and management training products for the industry. She has spoken in 19 countries, is a feature presenter at conventions and trade shows worldwide and writes monthly for numerous international magazines.

Casey@CaseyConrad.com

www.CaseyConrad.com

ERICA N. CONRAD – EXERCISE AND SPORT SCIENCE Erica N. Conrad is a student majoring in Exercise and Sport Science at Oregon State University. She worked for a running store where she sold running shoes to customers and gained interest in both gait mechanics and barefoot running. Her goal for this paper is to inform people of the advantages and disadvantages of shod, barefoot, and minimalist running. Erica plans on enrolling in a Doctor of Physical Therapy program for a career working as a Physical Therapist and hopes this paper will help prevent future injuries or complications for people.

conrade@onid.orst.edu

CATHERINE CRAM – PRE- AND POSTNATAL FITNESS Catherine Cram, MS, is the owner of Comprehensive Fitness Consulting, LLC, a company that specializes in providing pre- and postnatal fitness continuing education certifications and information to health and fitness professionals. Catherine is co-author of the 2012-revised edition of “Exercising Through Your Pregnancy” with Dr. James Clapp. She is the author of “Fit Pregnancy for Dummies” (Wiley Publishing, 2004) and contributing author of “Women’s Health Care in Physical Therapy” (Lippincott Williams & Wilkins, 2009). She was appointed to serve as the International Childbirth Education Association Perinatal Fitness Subgroup Chair in 2013. ppfconsultingllc@gmail.com

prenatalandpostpartumfitnessconsulting.com

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CAMMY DENNIS – YOUTH AND MATURE ADULT FITNESS PROGRAMMING Cammy Dennis, BS, CPT (ACE and AFAA), is Fitness Director for On Top of the World Communities Inc., a 55-plus adult community and The Ranch Fitness Center and Spa. Her 20 years experience in the fitness industry includes group exercise instruction, personal training, lifestyle coaching and program management. Her specialty is curriculum development for youth and senior fitness. She co-authored Kids In Motion and numerous articles on youth and senior fitness for Asiafit, SCW Fitness Education and ICAA. cammy_dennis@otowfl.com

BETHANY DIAMOND – WATER FITNESS Bethany Diamond, CPT (ACE, AFAA and NASM), is founder of Ovarian Cycle, Inc. and an Ironman triathlete. She is also a PowerBar R team elite athlete and a Scwhinn Cycling master trainer. Bethany has published articles for IDEA, has DVDs produced by Healthy Learning and is a contributor to the IDEA Water Fitness Committee. She has worked with fitness professionals, nationally and internationally, sharing with them her philosophy of safe, effective exercise that is fun and results driven. www.ovariancycle.org

www.bethanydiamond.com

ION DOAGA – PERSONAL TRAINING Ion Doaga is the creator of and a contributing author for Massage Dreams that features articles on alternative therapies, massage, aromatherapy, acupuncture, health and fitness, motivation and inspiration. He is Second Degree Black Belt in Karate Ion believes that exercising, healthy nutrition and alternative medicine is what the human body needs to heal itself and be strong. He is growing a community on his site massagedreams.com where he promotes a preventive care lifestyle. Ion lives in Chisinau, Moldova and speaks three languages: Romanian, Russian and English. http://massagedreams.com

SALLY EDWARDS – HEART RATE TRAINING Sally Edwards, MA, MBA, is a leading expert in business, exercise science and lifestyle living. She created the Heart Zones Training proprietary and branded training system. Sally is a best-selling author and sought after professional speaker with 23 books and 500 articles on health and fitness, including Heart Rate Monitor Guidebook and The Complete Book of Triathlons. She is a 16-time Ironman finisher, a member of the Triathlon Hall of Fame, and Western States 100 Mile Endurance Run winner. She is the founder and CEO of Heart Zones USA, the training, education, health club programming, and coaching company. www.theSallyEdwardsCompany.com www.HeartZonesCoaching.com

www.heartzones.com

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Ask the Experts JENNIFER GREEN – INCLUSIVE FITNESS Jennifer Green, BS in Health Fitness and Rehabilitative and Preventative Programs, MS in Clinical Exercise Physiology, is an Information Specialist at NCPAD in the Department of Disability and Human Development at the University of Illinois at Chicago. Jennifer creates and provides fact/ information sheets and videos focused on inclusion: adapting physical activity training and programs, making fitness centers more inclusive, etc. She is the author of the monthly NCPAD News column “The training corner,” written for fitness professionals who work with individuals with various disabilities and chronic conditions. green1jn@uic.edu

www.ncpad.org

TRACEY HARVEY – MATURE FITNESS Tracey Harvey, BS, SPINNING® Instructor, USTA Tennis player, has three decades of experience in the Health and Fitness Industry, currently specializing in managing wellness not illness in older adults; working with Independent Retirement Living Communities. Her background of packaging education with products for the commercial and consumer fitness markets is credited with introducing SPINNING around the globe. Tracey is also a published “Senior Living and Lifestyle” author and an International Council of Active Aging (ICAA) Presenter. http://www.gencarelifestyle.com/

tl.harvey@hotmail.com

SHERRI HORNER – MEET THE EXPERT Sherri Horner is a radio talk show host, fitness professional, motivational speaker and writer. She is a yoga teacher, and an AFAA certified personal trainer and group fitness instructor. She is trained in Tae Kwon Do and has received specialty training from Empower Training Systems, Yogafit and Silver Sneakers. Her column has been published in a Philadelphia Christian Bodybuilding Magazine and Delaware and New Jersey wellness magazines. She is the founder and president of Health Fitness Broadcast. Since 2004 her interviews with leading experts have resulted in a treasure chest of information. Sherri@HealthFitnessBroadcast.com

www.HealthFitnessBroadcast.com

KARSTEN JENSEN – STRENGTH AND CONDITIONING Karsten Jensen, MS Exercise Physiology, CPT (CPTN), is a high performance trainer and an educator with the Certified Professional Trainers Network. He has trained World Class and Olympic Athletes from 13 different sports since 1993, many winning European Championships and World Championships and Association of Tennis Professionals Tournaments. Karsten is an international speaker, author of several books (most recently The Flexible Periodization Method) and is an educator with the Certified Professional Trainers Network. He also shares “Insider Principles of World Class Strength and Conditioning Methods” through his web site. www.yestostrength.com

yestostrength@sympatico.ca

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JENNY D JOHNSON – PERSONAL TRAINING Jenny D. Johnson, MS, CPT (NASM), began her higher education career at the University of North Carolina at Greensboro where she was a women’s volleyball NCAA Division I scholarship student athlete, earning a degree in Leisure Service Management. After a ten-year stent of career and family building, Jenny returned to California University of Pennsylvania to obtain her MS in Exercise Science and Health Promotion. She is currently completing a doctorate in education from Northcentral University. She is an Assistant Professor at American Public University System in the Sports and Health Sciences and Sport Management Department.

jennyjohnson.amu@gmail.com

TIM KEIGHTLEY – THE BUSINESS OF PERSONAL TRAINING Tim Keightley is V.P. of Fitness for Golds Gym International. He is also an international presenter and motivational speaker. Since teaching his first class in 1983, he has experienced life as an Officer in the British Royal Marines, a Professional Golfer, a ‘Stuntman’, a personal trainer to a Boxing World Heavy Weight Champion, built the largest personal training business in Europe and was V. P. of Fitness for Town Sports International. Tim believes that part of our secret to success is to learn how to have FUN in all that we do, build on our PASSION and show others how PROUD we are of what we can do for them.

tdkbusiness2000@yahoo.co.uk

PEGGY KRAUS – CARDIOPULMONARY REHABILITATION AND NUTRITION Peggy Kraus, MA, ACSM RCEP, NET, is a clinical exercise physiologist in cardiopulmonary rehab as well as a nutritional education trainer at Wellness Foundation where she teaches others about the benefits of following a plant-strong diet and committing to regular exercise. She is a frequent contributor to IDEA Fitness Journal and to Examiner.com and has been published in AFAA American Fitness and other health fitness magazines. She believes strongly that frailty and disease have become an acceptable part of life, but both are avoidable when you exercise and eat right. peggykraus@verizon.net www.peggykraus.com http://www.examiner.com/disease-prevention-in-national/peggy-kraus

TAMMY LEBOSS – BUSINESS OF PERSONAL TRAINING Tammy LeBoss, BA, CPT (NAFC), Pilates Coach, NAFC Nutrition Coach, Pilates Post-Rehab and various yoga modalities certified, has been involved in the health and fitness industry for over 17 years. In 1997, Tammy gave her corporate job the boot and moved to San Diego where she struggled to make ends meet as a personal trainer. She has since learned about the many pitfalls of doing so and how to avoid them. She has served as head of the nutrition department for various health clubs and also helped build several successful health clubs from the ground up. Her publications have been featured by the National Association for Fitness Certification and Sports Nutrition Supplement Guide. http://thefitprofoodie.com

http://www.nafctrainer.com

tammyleboss456@gmail.com

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Ask the Experts SUSAN LEE – DIVERSITY AND EQUITY PROGRAMS Susan Lee, MPE, MA, CPT (CPTN), President of the Certified Professional Trainers Network (CPTN) works with leaders and partners to offer education, certification, leadership and advocacy for personal trainers and fitness professionals. Concurrently, Susan develops co-curricular diversity and equity programs for the Faculty of Physical Education and Health at the University of Toronto in Canada.

www.cptn.com

info@cptn.com

RITA LA ROSA LOUD – TRAINING GUIDELINES AND PROGRAMS Rita La Rosa Loud, B.S., CPT (AFAA) is an author and Adjunct Professor at Quincy College. She recently co-authored with Wayne Westcott the book No More Cellulite. She self-published the booklet W.O.W. Workout at Work; contributed a chapter in The Belly Melt Diet, a book from the editors of Prevention; developed the Nautilus At-Machine Stretching Expressway Program; and has been recognized for her innovative stretching concept by Shape Magazine. She is a recipient of the distinguished Honor Award and Outstanding Fitness Professional Award from the Mass. Assoc. of Physical Education, Recreation and Dance; plus the Nova 7 Award for exercise programming from Fitness Management magazine. plloud@msn.com

JENNIFER MANNING – INJURY PREVENTION Jennifer Manning, DPT, OCS, CPT (NSCA CSCS), was inspired to be a physical therapist after suffering an ACL tear in high school. She is the creator of PrehabFitness.com, a website focused on injury prevention and exercise education. She has had the pleasure to work with people of all ages and talents. Her latest clients include football players preparing for the NFL, a fighter in the UFC and Level 10 gymnasts in the United States and Canada. Jennifer is currently practicing physical therapy at Breakthrough Physical Therapy in Irvine California. www.PrehabFitness.com

jenniferdpt@hotmail.com

GREG MAURER – BUSINESS, MARKETING, TECHNOLOGY AND PROGRAM INTEGRATION, AND PERSONAL TRAINING Greg Maurer, BS Exercise Physiology, CPT (ACE and NASM), is an Associate Partner with New Paradigm Partners health club consulting firm. Greg is also a fitness consultant for several emerging technologies in the fitness/wellness/medical industries, including bioDensity Strength Technology, Power Plate Whole Body Vibration and reACT – Rapid Eccentric Anaerobic Core Trainer, and Bulgarian Bag (IBBConline.com).

greg@maurer3.com

www.newparadigmpartners.com

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JAMES MCPARTLAND – PURPOSEFUL EMPOWERMENT James McPartland, former President of Star Trac Fitness, Author, International Speaker, TV/Radio Host, and ‘Wellness Ambassador’ focused on developing the Human Potential within business. His present endeavor at The JMac Performance Group has allowed him to further play a leadership role in the health & fitness industry for now more than twenty years. Much of his current business advisory and speaking activity demonstrates a philosophy called Crosstraining for Life™, focusing on uncovering the potential that lies within a company by developing the potential of the people employed inside the business. info@jamesmcpartland.com www.jamesmcpartland.com http://www.jamesmcpartland.com/resources.php

CAROL MICHAELS - PERSONAL TRAINING Carol Michaels, MBA, CPT (ACSM, ACE), is the founder of Recovery Fitness®, a cancer exercise program. Her new book, Exercises for Cancer Survivors, is a fantastic resource for anyone undergoing cancer surgery or treatments. Carol also developed and produced two DVD’s called Recovery Fitness Cancer Exercise-Simple Stretches and Recovery Fitness-Strength Training. She owns and operates Carol Michaels Fitness and Recovery Fitness and is a consultant, author, speaker, Pilates instructor, and cancer exercise specialist. She is on the advisory board for several cancer organizations, and has appeared on health related television and radio programs. The American Council on Exercise recognized Carol as a Trainer to Watch in 2011 and Personal Fitness Professional honored her as the 2012 PFP Trainer of the Year. www.recoveryfitness.net

www.carolmichaelsfitness.com

NICOLE NELSON - PERSONAL TRAINING Nicole Nelson, MS, LMT, holds a masters degree in Health Science from the University of North Florida. In addition to being a licensed massage therapist, she is also certified as an Advanced Health and Fitness Specialist through ACE. She has a full time massage and training practice in Ponte Vedra Beach, FL and has contributed articles to IDEA Fitness Journal and Massage magazine.

nicolelnelson@att.net

DORETTE NYSEWANDER – CORPORATE HEALTH, WELLNESS AND ANTI-AGE RESEARCH Dorette Nysewander, EdD, “DrD”, is Founder and President of D Group Consulting Services, Inc, a wellness education consulting company, facilitating initiatives worldwide. Committed to the health and well-being of all, she has been recognized in Sutton's Who’s Who in Elite Healthcare, Jacksonville Chamber 904 magazine as one of 75 Most Influential People In JAX Healthcare. Her articles have appeared in American Fitness, Jacksonville Business Journal, Liberation Wellness, several local publications, national fitness organizations and corporate industries. Contact her: 904-859-1425. dorette@dgroupconsulting.com

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Ask the Experts GARY L. PALMER – MATURE ADULT FITNESS Gary L. Palmer, BSEd, CPT (NCSF), a free lance writer and fitness enthusiast, served in the Navy during the Vietnam War, earned a football scholarship as a walk-on at Ohio University, and went on to a successful 15-year teaching and coaching career. He also spent 26 productive years in the business world before transitioning to a full time writer. His first published book, Chagrin Falls, is a memoir. The theme is overcoming adversity as an abandoned, impoverished foster child growing up in a small Midwest town during the 1940’s and 1950’s. His latest health and fitness writing focuses on the need to speed up, not slow down, exercise and physical activity, as we age. gpalmer1@neo.rr.com

http://www.garylpalmer.net/

LORI PATTERSON – BOOT CAMP Lori Patterson, BA, CPT (ACE, ACSM, AFAA and WellCoaches) is the CEO of VicteliB, LLC, and the creator of successful fee based programming to include Boot Camp Challenge®, Baby Boomer Boot Camp Challenge® and Kids Kamp Challenge. Lori served in the US Army as well as 28 years in the fitness industry. You can reach Lori at lori@victelib.com or the website at www.victelib.com.

www.victelib.com lori@bootcamp-challenge.com

www.mwfitness.com www.bootcamp-challenge.com

TAMMY J. PETERSEN – MATURE ADULT AND YOUTH HEALTH AND FITNESS Tammy Petersen, MSE, is the Founder and Managing Partner for the American Academy of Health and Fitness. She has written two books on adult fitness, SrFit™ and Functionally Fit™, and designed corresponding specialty certification training programs. She cocreated JrFit™, a specialty certification course focusing on youth strength training and nutrition and Move More, Eat Better— YOU Matter!™, a lifestyle change course. Her articles have appeared on PTontheNet; and in Club Business for Entrepreneurs, Personal Fitness Professional, Fitness Business Pro, American Fitness and OnSitefitness. Tammy@AAHF.info

www.AAHF.info

LORI PINE – MIND BODY Lori Pine, MA, CPT (ACE) is the Programs Director at In Motion Fitness in Chico, California. She is an APEX certified Nutritional Counselor and a member of Power Bar’s Team Elite. She holds certifications and certificates in Youth Fitness, BOSU, TRX, Nordic Walking, Body Bar, Gliding, Kettlebell, GRAVITY, Drums Alive, and STRONG. Lori has 20+ years experience working with youth and adults in schools. She organizes events and charitable activities, including the “B.A.M.” fitness conference.

j916grif@aol.com

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JOHN PLATERO – PERSONAL TRAINING John Platero, CPT, is a fitness educator who has consulted both nationally and internationally, most recently for the Royal family of Qatar. He is the Director of Education for the National Council for Certified Personal Trainers. He has obtained 35 personal training certifications, filmed over 30 fitness videos and infomercials has been published by most of the fitness magazines and is the author of “Yes You Can – Fitness After 40 – A New Beginning.” As an athlete, John was a champion bodybuilder who turned cyclist and has won 21 gold, two silver and two bronze medals in cycling in the Senior Olympics and the Master’s Pan American Games. www.johnplatero.com

JUSTIN PRICE - CORRECTIVE EXERCISE Justin Price, MA, CPT (ACE) is the creator of The BioMechanics Method® - the world's fastest growing corrective exercise education program for health and fitness professionals. He is an IDEA International Personal Trainer of the Year, subject matter expert on corrective exercise for the American Council on Exercise and BOSU, founding author of PTA Global, Director of Content and featured author on corrective exercise for PTontheNet and an education provider for TRX and the National Strength and Conditioning Association. info@thebiomechanicsmethod.com

www.thebiomechanicsmethod.com

KRISTEN PUHLMAN – NUTRITION Kristen Puhlman, RD, CPT (NASM and WITS), Spinning Certified (IFTA), is an Outpatient Diabetes Educator at Wake Forest University Baptist Medical Center; currently residing in Winston-Salem, North Carolina. She has a BS in Nutrition and Food from Kent State University. She owns and operates Obliques, LLC; a personal training business specializing in core training, weight management and individualized nutritional planning. She is also the on staff Dietitian for Aspire Fitness Studios. Her experience in the hospital setting is in clinical nutrition with a primary focus on weight management and the psychology of weight loss.

kcj528@hotmail.com

kpuhlman@wfubmc.edu

AMY RAUWORTH – INCLUSIVE FITNESS Amy Rauworth, MS, RCEP, is the Associate Director of Operations and Exercise Physiology Research at the Center on Health Promotion Research for Persons with Disabilities (CHP). CHP is located at the University of Illinois at Chicago in the Depa2rtment of Disability and Human Development. She is a Registered Clinical Exercise Physiologist with ACSM. Amy conducts Inclusive Fitness training nationally on behalf of the National Center on Physical Activity and Disability and specializes in accessible fitness center design. www.ncpad.org

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Ask the Experts TIM ROCHFORD – SELF DEFENSE Tim Rochford, CPT (ACE, The Cooper Institute and NSCA), 6th degree Black Belt (Kajukenbo Karate), founder and owner of Empower Training Systems (a self defense/martial arts/kickboxing fitness instructor training & certification company), has authored numerous instructor training manuals, including (co-author) the ACE Kickboxing Fitness Specialty Training manual and the Proactive Personal Security Self Defense Instructor Training Program. He is an ACE and ISSA continuing education specialist. www.empower-selfdefense.com

MARK ROOZEN – YOUTH STRENGTH AND SPORT CONDITIONING Mark Roozen, MEd, certified strength and conditioning coach (NSCA CSCS*D and CPT, and FNSCA), is Senior Content Editor for STACK Media which promotes safe training and sports enhancement and is Co-Director of the Performance Education Association. He has been in the strength, conditioning and performance field for over 28 years. Mark has worked with teams from the high school to the professional levels as a strength coach; performed as director of a hospital owned fitness and training facility, as well as owned his own training center; and, has worked with over 30,000 youth in sport camps across the country. He has presented, written and consulted worldwide.

markroozen@clevelandbrowns.com

rozyroozen@gmail.com

TARA SAREEN - WELLNESS COACHING Tara Sareen, BS, is a Institute For Integrative Nutrition Certified Health Coach in the Greater Boston area and founder of iCrave Coaching. Through a unique, intensive 6-month coaching partnership, Tara's clients lose weight, identify food sensitivities, discover ‘life after sugar’ and heal and reduce chronic conditions such as joint pain, skin irritations, headaches, fatigue, infections, anxiety and depression. tara@icravecoaching.com

www.icravecoaching.com

www.facebook.com/pages/iCrave-Coaching/575414849205664

CODY SIPE – EXERCISE AND AGING Cody Sipe, PhD, ACSM Certified Clinical Exercise Specialist, ACSM Registered Clinical Exercise Physiologist, is an award-winning industry leader in fitness for older adults with over 17 years of experience. He serves on the editorial boards of IDEA and Active Aging Today and is an advisory member for Canadian Fitness Education Services, WholyFit, the National Posture Institute and the ICAA Visioning Board. Cody is a past recipient of the IDEA Program Director of the Year award. His blog www.codysipe.com provides innovative fitness and business information for professionals working with older adults.

www.codysipe.com

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BRIAN SOUZA – EXERCISE PSYCHOLOGY AND NUTRITION Brian Souza, BS, ACSM-HFS, is the owner of Be Fit Personal Training, a company providing theoretically and evidence based exercise to a variety of populations. Brian has been in the personal training industry for 10 years. He is will obtain a Master’s degree in Sport and Exercise Psychology from Springfield College in May 2011 and then will continue his education in a Doctoral level Sport and Exercise Psychology program. His research interests include exercise psychology, applied sports psychology, sports and exercise nutrition, positive psychology, and youth sport. He competes as a recreational triathlete. souzabr@onid.orst.edu

befittraining@comcast.net

MATTHEW B. SPANIER At the age of 18, Matthew B. Spanier was diagnosed with Type-1 Diabetes Mellitus. Due to his very active lifestyle he has been able to control the disease very well. He will graduate in June, 2013 with a Bachelor of Science degree in Exercise and Sport Science from Oregon State University. During his undergraduate studies he has interned and worked for the Juvenile Diabetes Research Foundation (JDRF). After graduation Matt will continue his education at Ohio University, where he will be pursuing a Master's degree in Clinical Exercise Physiology. mattspanier@hotmail.com

spanierm@onid.orst.edu

JIM STARSHAK – TAI CHI FOR HEALTH Jim Starshak, MS, NSCA-CPT, IDEA Elite PFT is the Governing Board Chairman for the international Tai Chi for Health Institute, a Tai Chi for Health Master Trainer, an Exercise Science Adjunct Professor, and founder of The Home Gym, Inc. After 18+ years in US Special Forces (“Green Beret”), Jim is a disabled veteran who promotes tai chi internationally for its functional fitness and health benefits. He certifies Arthritis Foundation Tai Chi instructors and provides continuing education for Health & Fitness Professionals, Athletic Trainers, Physical & Occupational Therapists, and Nurses. thehomegym@everestkc.net

www.thehomegym.net

DENNIS SWEET Derrick Sweet is best known as a popular corporate keynote speaker and author of three highly celebrated books: Healthy Wealthy and Wise, Get The Most Out Of Life, and You Don't Have to Die to Go to Heaven. He is the creator of the Hypnolinguistics Course: www.hypnolinguistics.com. Derrick is also the Chairman and Founder of the Certified Coaches Federation. Derrick created the coaching model that is the foundation of the Certified Coaches Federation's Certified Coach Practitioner Training and Development Program. For more information on the Certified Coaches Federation please visit: www.certifiedcoachesfederation.com.

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Ask the Experts KELLY WARD – MATURE FITNESS Kelly Ward, MS in Therapeutic Aging, CPT (AFAA and SFA), author of “The Complete Guide to Fall Prevention: Everything You Need to Know to Remain Independent,” is a certified FallProof™ balance and mobility specialist who has been teaching fall prevention classes for six years and has worked with older adults for over 15 years. Kelly’s mission is to educate and facilitate the adaptation of a reduced fall risk lifestyle. She presents easily understandable evidence-based research, applying this knowledge to daily life situations, and offers train-the-trainer programs. For more information on Kelly’s comprehensive fall prevention services or to order her book, see http://thefallpreventionlady.com. http://thefallpreventionlady.com

info@thefallpreventionlady.com

WAYNE L. WESTCOTT – STRENGTH TRAINING Wayne Westcott, PhD, CSCS, directs the Quincy College Fitness Research Programs. He has been a strength training consultant for the US Navy, ACE, the YMCA of the USA and Nautilus. He is an editorial advisor for numerous publications, including The Physician and Sportsmedicine, ACSM’s Health & Fitness Journal, Prevention, Shape, and OnSitefitness; and has authored 24 books on strength training. He serves on the International Council on Active Aging Board of Advisors and ACSM’s New England Chapter. wwestcott@quincycollege.edu

WENDY A. WILLIAMSON - POST REHABILITATION SPECIALIST Wendy A. Williamson, PhD, CPT (ACE and NASM), ACE Advanced Health & Fitness Specialist, Post Rehabilitation Specialist, is nationally recognized as a leading educator, writer, author, and consultant. She owns Williamson Fitness Consulting and is a frequent lecturer for national conventions and trade shows. In 2005 and 2006, the American Council on Exercise recognized Dr. Williamson as one of the leading personal trainers in the nation. Currently, Dr. Williamson is the Corporate Education Director for seven GENESIS Health Club locations and is a full time post-rehabilitation specialist in Wichita, Kansas. www.williamsonfitness.com

wmsonwa@aol.com

MICHAEL WOZNIAK Michael Wozniak BS, CPT, is the manager of the hospital-related fitness center at Harbor Hospital in Baltimore, Maryland. He has 13 years experience in the fitness industry working with clients ranging from youth athletes to seniors and special populations. He has a Bachelors degree in Sport Psychology and is an ACE Certified Personal Trainer.

www.harborhospital.org/harborfitness

mike.wozniak@medstar.net

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ROSE ZAHNN â&#x20AC;&#x201C; YOGA Rose Zahnn, CPT (ACE), GFI (AFAA), E-RYT200 (Yoga Alliance), is the founder and owner of Healthy Habits Fitness-Yoga-Pilates Studios, creator of PilatesFit and the Learn to Be Lean Program, and is a Master Trainer for YogaFit International, Flirty Girl Fitness, and Balletone. A UCLA graduate and a fitness professional for over 20 years, Rose teaches at Healthy Habits in Sacramento, California; presents at conferences, leading teacher trainings and workshops; and is a continuing education provider for ACE and AFAA. Rose@HealthyHabitsStudio.com

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References Enough Protein? 1) Hoffman, Jay R.; Falvo, Michael J. (2004). “Protein – Which is Best”. Journal of Sports Science and Medicine 3 (3): 118–30. http://www.jssm.org/vol3/n3/2/v3n3-2pdf.pdf. Retrieved 2010-6-08 2) J.A. Morais. J Nutr Health Aging. 2006 Jul-Aug; 10(4):272-83. 3) “Protein in diet”. Medline Plus Medical Encyclopedia. U.S. National Library of Medicine and National Institute of Health. September 2, 2003. http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm. Retrieved 2010-6-08. 4) “Quinoa: An emerging “new” crop with potential for CELSS (NASA Technical Paper 3422)” (PDF document). NASA. November 2003. http://ntrs.nasa.gov/archive/nasa/casi.ntrs.nasa.gov/ 19940015664_1994015664.pdf. Retrieved 2010-06-09. 5) Schaafsma G (2005). “The Protein Digestibility-Corrected Amino Acid Score (PDCAAS)--a concept for describing protein quality in foods and food ingredients: a critical review”. Journal of AOAC International 88 (3): 988–94. http://www.ncbi.nlm.nih.gov/pubmed/16001875. Retrieved 2010-6-08. 6) “Tips and Resources: Vegetarian Diets”. USDA. http://www.mypyramid.gov/tips_resources/ vegetarian_diets.html. Retrieved 2010-06-09.

All You Want to Know about Peanut Butter (1) Alper, Int'l J Obesity 26:1129, 2002) (2) Li, Nutr 138(7):1333-8 (3) Reis, Br J Nutr 109(11):2015-23, 2013 (4) Barbour Nutr Neurosci July 7:1-8, 2016

Results of Our Six-Month Exercise & Nutrition Study 1) Annesi J, Westcott W. Relationship of feeling states after exercise and total mood disturbance over 10 weeks in formerly sedentary women. Percept Mot Skills 2004; 99:107-115. 2) Annesi J, Westcott W. Relations of physical self-concept and muscular strength with resistance exercise-induced feeling states in older women. Percept Mot Skills 2007; 104:183-190. 3) Ballor D, Poehlman E. Exercise training enhances fat-free mass preservation during diet-induced weight loss: a meta analytic finding. Inter J Obes 1994; 18:35-40. 4) Boyle JP. Projection of the year 2050 burden of diabetes in the US adult population: dynamic modeling of incidence, mortality, and prediabetes prevalence. Popul Health Metr 2010; 8:29. 5) Brehm B, Keller B. Diet and exercise factors that influence weight and fat loss. IDEA Today 1990; 8:33-46. 6) Campbell WW, Crim MC, Young VR, Evans WJ. Increased energy requirements and changes in body composition with resistance training in older adults. Am J Clin Nutr 1994; 60:167-175. Back to Table of Contents

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7) Campbell W, Trappe T, Jozsi A, et al. Dietary protein adequacy and lower body versus whole body resistive training in older humans. J Physiol 2002; 542:631-642. 8) Campbell W, Trappe T, Wolfe R, Evans W. The recommended dietary allowance for protein may not be adequate for older people to maintain skeletal muscle. J Gerontol A Biol Sci Med Sci 2001; 56:M373-M380. 9) Flegal KM, Carroll MD, Ogden CL, Curtin LR. Prevalence and trends in obesity among US adults, 1999-2008. JAMA 2010; 303(3):235-241. 10)Hunter GR, Wetzstein CJ, Fields DA, et al. Resistance training increases total energy expenditure and free-living physical activity in older adults. J Appl Physiol 2000; 89:977-984. 11)Mann T, Tomiyama J, Westling E, et al. Medicare's search for effective obesity treatments - diets are not the answer. Am Psych 2007; 62(3):220-233. 12)Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc 2010; 42(2):326-337. 13)Pate RR, Taverno Ross SE, Liese AD, Dowda M. Associations among physical activity, diet quality, and weight status in US adults. Med Sci Sports Exerc 2015; 47(4):743-750. 14)Phillips S, Hartman J, Wilkinson S. Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr 2005; 24(2):1345-1359. 15)Pratley R, Nicklas B, Rubin M, et al. Strength training increases resting metabolic rate and norepinephrine levels in healthy 50-to-65 year-old men. J Appl Physiol 1994; 76:133-137. 16)Serdula MK, Mokdad AH, Williamson DF, et al. Prevalence of attempting weight loss and strategies for controlling weight. JAMA 1999; 282(14):1353-1358. 17)Troiano RP, Berriga D, Dodd KW, Masse LC, Tilert T, McDowell M. Physical activity in the United States measured by accelerometer. Med Sci Sports Exerc 2008; 40(1):181-188. 18)Westcott WL, Apovian CM, Puhala K, et al. Nutrition programs enhance exercise effects on body composition and resting blood pressure. Phys Sportsmed 2013; 41(3):85-91. 19)Westcott W, Martin W, La Rosa Loud R, Stoddard S. Protein supplementation and body composition changes. Fitness Manage 2008; 24(5):50-53. 20)Westcott WL, Winett RA, Annesi JJ, et al. Prescribing physical activity: applying the ACSM protocols for exercise type, intensity, and duration across 3 training frequencies. Phys Sportsmed 2009; 2:5158. 21)Westcott WL, Colligan A, Puhala K, et al. Exercise and Nutrition Effects on Body Composition and Blood Measures in Overweight Adults. J Exerc Physiol online 2017; 20(1): 200-220.

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GAMUT, Issue 57, Aug/Sept 2017


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Gamut Issue 57 Aug/Sept 2017  

For your education, in this issue of the Gamut facts about protein are presented, one of the “best sports foods’ peanut butter (yes, peanut...

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