Friday, September 25, 2009

Liquid Diets

Q: Have you heard anything bad about liquid diets to clean your system out?

A: A liquid diet incorporates either partial meal replacement or all fluid consumption, which may be in the form of teas and juices. Most liquid diets may not be suitable for long-term or excessive weight loss. They are, however, of benefit for certain types of procedures—both pre- and post-op—plus they are a type of regimen that is desired following bariatric surgeries.

When liquid diets are used - Bariatric Surgery
Most physicians do not recommend a liquid diet unless an individual is to undergo certain procedures that include colonoscopy and sigmoidoscopy. In pre-operative cases, a clear liquid diet serves many functions: It can flush the bowels while decreasing strain on the digestive system.

Allowed beverages include coffee, tea, sports drinks, and broth; some juices are also permitted, if strained first. Before beginning this type of liquid diet, a physician will provide a detailed fact sheet on how to proceed and for how long. Individuals who undergo bariatric surgery may be required to follow a fluid-only diet for up to ten days following the procedure. When liquid diets are used - extreme obesity.

In some cases, extreme obesity is treated with an all-liquid diet. This can be successful initially, but must be monitored by a physician for any negative side-effects. A general consensus, however, is that this type of approach will not teach individuals the necessary requirements of healthy eating to maintain the weight loss.

Liquid diets and health issues
A liquid diet may not provide the needed nutrients to maintain adequate energy levels in most individuals. Short-term weight loss can be achieved, but when liquids such as protein shakes are eventually eliminated from the diet, pounds tend to be regained. Those who embark on a juice fast—also categorized as a form of liquid dieting—may find it less than satisfactory. The lack of proteins and fiber is also at issue with many physicians. In most cases, the replacement of food with fluids, even if medically supervised, simply will not be practical in the long term for those who need to lose only a minimal amount of weight.

Some individuals believe that fluids will cleanse the system of impurities, including those that have built up in the liver. These beliefs are generally refuted, with the caveat that the elimination of most processed foods is always beneficial. The concern lies mainly with a fanatical approach to a liquid diet in which one ignores the essential vitamins, proteins, fibers, and other required sources for optimum health. Ultimately, nutrition and resistance to disease will suffer in the effort to achieve a more defined physique.

Incorporating a liquid meal replacement can be an acceptable way to reduce a limited amount of weight, but should be used in conjunction with regular meals. Without portion control, these diets may fail as well.

Oprah readily admits her being on a liquid diet was a huge mistake.

Take home message is liquid diets are generally reserved for broken jaws or related injuries, troubles with your gut, emptying GI tract prior to surgeries or colonoscopy. Never recommended for more than 10 days.

Not the answer to weight loss by any means.

Looking for a cleansing program? Search my archives for the Liver Cleanse.

Friday, September 18, 2009

Ball to Box Jumps

Want vertical?
The ball to box jump is a classic way to incorporate vertical jump training into your workout. The idea is to stimulate the muscles to fire quickly from a rest position and explode up sending your body soaring through the air. Granted this is only one aspect of jump training and doesn't elicit the plyometric or stretch-contract effect on the tendons for optimal use of kinetic energy (more videos displaying that in the future).

Lacey is one of my clients who likes to push herself in the aspect of being good at everything and her workout regime backs it up. In six months she has lost 17 pounds, gained strength by 200% pretty much across the board. Started by doing three days of strength training and three days of advanced dance classes. Now Lacey has evolved into a fitness diva and runs 2-3 miles two days a week, sprints on the treadmills another two days a week, advanced dance classes two days a week, strength trains three days a week and recently added boxing training one day a week, in addition she tries get up early and do some form of cardio (treadmill or elliptical) two days a week, and does my boot camp every other weekend. Add 'em up and that 10-13 workouts per week.

My experience is 2-3 workouts a week doesn't cut it in getting results but it's a starting point. The progression to numerous workouts per week is a lifestyle change. And the results can become addictively rewarding. And yes she does have an 8-5 job and just started her own marketing business and scrapbooks and knits. We all have time. It's what we do with it and prioritize things that matters.

Thank you Lacey for being a good sport and allowing me to show the "didn't quite make 35" video."

Friday, September 11, 2009

Training Around Injuries

Aw shoot it happened! A stupid injury! Now what?!

Hold up, the sky hasn't fallen. First assess the injury. Is it so bad that it inhibits you from doing specific motions or exercises? If so you better see a doc; if not maybe simply taking it easy for a few days will suffice while your body heals.

Better yet, work around it. If it is a leg injury, don't neglect your upper body workouts. And so on.

I have worked with the most difficult situations in helping people bounce back from injuries. While I am not a doctor, chiropractor or therapist- I have been instrumental as the bridge between surgeries, treatments, rehab sessions and that period of time where insurance runs out for therapy as well as what to do after doctor release dates. I know my limits and make sure to either talk with the doctor or therapist as to what the rehabilitation plan is or communicate through my clients to get all the information and make sure we are all on the same page.

Background experience includes: foot, ankle, knee, hip, back, arm, shoulder, rib, and neck injuries and surgeries. Stroke, various abdominal surgeries, muscle strains, ligament sprains, fibromyalgia, muscle strength or flexibility imbalances resulting in poor posture, running mechanics, joint misalignment and various odd pains. And lately, quadriplegia.

Seems like I always get the tough ones. But the many successful outcomes are so rewarding.

Remember the body heals itself when given an opportunity.
  • Ice heals. Ice for 5-15 minutes multiple times for the first 72 hours of an injury.
  • Heat loosens up muscles and facilitates blood flow. Use only before an activity. Caution heat can cause inflammation which is counter-productive for healing. Not recommended during the first 72 hours of an acute injury.
  • Hot/ cold flush for intense exercise recovery. Great for multiple day intense camps, first week of practice and other grueling events. The idea is to use the muscles as pumps to flush out waste products from exercise that cause us to be so incredibly sore but not injured. Best way to do it is to have available two tubs. A hot tub and a cold tub. switch back and forth between tubs with 30 seconds to a few minutes in each. Don't just hang in the hot tub.
  • Drink water, milk or other fluids that will replenish your body.
  • Eat proteins, healthy fats, fruits and vegetables. These are healing foods.
  • Move your body. The body needs to move. The more it moves about the better it works.
Yeah injuries are no fun, but smart training can accelerate the recovery process quicker than the "average" person's expectations. I can help.

Friday, September 4, 2009

As more friends, family and clients become educated about fitness, nutrition and inundated by supplement claims- the question comes up as to what is a good quality ____ supplement?

In the past five years I have been able to confidently suggest for or against certain products or brands. I have a secret source that I will reveal today. It is

This is a non-profit independent research group that basically goes around, buys products off the shelf or orders it in (if it is a direct selling product) and then performs a complete analysis without the scientists knowing which brand (blind testing). Their product selection process is stated as:
Products were selected to represent those commonly sold and/or available nationally in the U.S. and Canada. purchased products on the open market through retail stores, on-line retailers, catalogues, or multi-level marketing companies. Products were not accepted directly from manufacturers.

They look for:
  • Whether the supplement contain what it says on the label.
  • Quantities and relationship to minimum recommended requirements through high dose toxicological warnings.
  • Any contaminates or other products that aren’t suppose to be present.
  • Quality of product (synthetic, natural sources, extracts, etc).
  • Ability to disintegrate in solution.
  • Nutrition content for shakes, bar, drinks.
  • What products do or don’t pass the athletic banned substance list.
  • As well as a separate recalls and warnings page.
They test everything from multi-vitamins, sports supplements, weight loss, memory enhancement, joint health products, herbals, cholesterol lowering, vision, prostate, menopause, probiotics and numerous special ingredient items.

My knowledge is only as good as my sources. And Muscle & Fiction magazines don’t make my reading list.

Thursday, September 3, 2009

Fall Boot Camp

Have you enjoyed Monty's past boot camps? Or are you interested in joining a boot camp? Well Monty's boot camp is perfect for you! Each one hour boot camp is completely different and an intense, challenging, fun workout!

$125 (for ALL 9 weeks)
$20 per Boot Camp Session

September 12, 2009
September 26, 2009
October 24, 2009
October 31, 2009
November 7, 2009
November 21, 2009
December 5, 2009
December 19, 2009
January 2, 2010

8:00 am

Locations will be announce one week prior to boot camp (due to weather and other activities going on in the area). All locations will be located in Fargo-Moorhead!

  • Wear layers for hot/ chilly mornings and rain/ snow gear
  • Appropriate shoes (running shoes, cleats for agility, snow)
  • Work/ workout gloves for tires and playground
  • Water Bottle
  • Sunglasses, sunblock, towel
  • I’m notorious for changing things up so be flexible for change in plans
  • Let’s have fun, and play hard
  • A friend

Email Monty Moran for more information

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