Trainers get asked all the time where someone “should be” with regard to their weight. This can be a difficult question to answer and of course the fads of the time don’t help. Is it in to be ultra-skinny, have more muscle, be a little more curvy??? There have been several methods developed over the years to try to help answer this question. Personally I still think a person’s percentage of body fat compared to their overall composition is a good way to measure where someone “should be.” Below is an article that helps to answer the question “Does Size Matter?”

“For decades the debate about a person’s size has plagued our nation. Women in particular have endured various definitions of “acceptable size”. Obesity is the underlying cause of more chronic illness than any other condition in human history. Americans don’t seem to appreciate what constitutes a “serving” and the generation currently in elementary school is likely to be the first in US history to NOT outlive its parents. So, we must ask again…does size matter?

If only the answer was simple. Through the ages a number of “standards” have been imposed on us that have been unrealistic, barbaric, and sometimes downright sadistic. Since 1950, icons of style and fashion have gone from the curvy 36-24-36 to the waif thin 13 inch waist of Twiggy to the ultra thin heroin look of the 90’s to the current standard of …wait still ultra thin! In Victorian times, a “healthier” looking lady was considered far more attractive than a “skinny” one. Today our ideals of beauty are more a reflection of the unachievable than the expression of a healthy lifestyle. In an era when thin equals attractive, why are so many Americans obese? Is it rebellion? Have we given up? Or, do we simply not know our wellness destination?

No matter what the standard and no matter how it was established, health conscious people need a reality check. In the 1970s physicians took a first stab at creating standards for growth and development and what an acceptable size might be. EVERYONE received a complimentary 100 lbs for the first 5 feet. Men got a bonus 15 lbs for being male and another 15 for each frame size adjustment. Large framed 60 inch tall men could weigh up to 145lbs. After that mark, 5 lbs an inch for a small frame, 10lbs for a medium, and UP TO 15 for a large. Women got far less grace. Receiving the same 100lbs for the first five feet, then 5lbs an inch. At each mark there was a 10 lbs range on either side in order to be deemed healthy. So, if a woman were 5’6”, she could way 130 lbs ideally, but small framed could be 120 and large 140. That all sounds fine and good, but there is no accounting for muscle mass, frame sizes were poorly defined, and for some body types, these numbers were just way off.

The next “improvement” in health estimating came from body fat percentage. Only no one could ever REALLY use calipers in a replicable manner and there was no way to account for internally stored fat. Bio-impedence scales, submersion tanks, and a HOST of other tools attempted to improve the accuracy of body fat analysis, but ultimately none have been proven consistently.

Enter BMI! The body mass index was the brain child of the 1990s when the old archaic system was dismissed as unrealistic. This standard used a basic height and weight table to estimate body fat. Some models even insert waist measurement. Though still flawed, this system has been more accurate than merely pounds per inch. Unfortunately, it is still oversimplified and can be terribly inaccurate. Athletes, in particular, are often mislabeled obese due to hypertrophy.

To further complicate the issue, there is a HUGE disconnect between the sizes of actresses and models and the average American. Most female models are nearly 6 feet tall, weigh less than 125 pounds and wear a size 4 or smaller. The average American woman is 5’5” tall, weighs 160 pounds and wears a size 10-14. Realism is being challenged by our definitions of what is attractive, appropriate, and acceptable. These psychological factors create anxiety for the health conscious today. Again, does size matter?

The answer is: YES AND NO! Size matters most “in the middle”. Statistically speaking no other single number speaks to wellness better than the measure of you waist. Women with a waist measurement greater than 35 inches and men who measure greater than 40”, regardless of height, are at a significantly greater risk of the BIG 5 most common causes of premature death: heart disease, cancer, stroke, respiratory disease, and diabetes. All of these have been proven less common in active persons. Does this mean having a flat stomach will help you live longer? No, actually. Individuals who are TOO thin, have a higher risk of osteoporosis, arthritis, and a host of diseases of an entirely different nature. Also, naturally thin people also tend to be less aerobically active. So who lives healthier longer????? Athletes!

There is no need to diet down to a size zero if you are 5’9” tall. There is also no reason to allow your 5’1” frame to fill out a size 12. The athletic body is typically a little larger in the shoulders and the thighs with a nice trim waist. Flat stomach? Less relevant. The omentum, the organ that stores belly fat, is less about the shape of your stomach than the width of your waist…and that is what matters most. Get off the scale, stop fussing about your size and pay attention to the way your pants fit. Get your waist under 35” (female) or 40” (male) and then gauge your health by the way you feel. Judging the beauty, health, or fitness of a person simply by the number on a scale or on the tag of a dress is absurd. Everyone is different and “healthy” is a state of being best signified by one additional measure: blood pressure. Throw out your scale and buy a sphygmomanometer (blood pressure cuff). This may lower your stress resulting in even better health! SIZE matters, but mostly at the waist! Now you know!”

(Source: SCW Fitness Newsletter www.scwfitness.com)

Of course we all know we should incorporate some amount of stretching into our workouts but do we all do it? The fact is, some stretching is very important to the overall workout. Knowing why, when and how long to stretch is crucial to help prevent injury. This recent article helps to answer some of these stretching questions.

“Though often neglected, stretching is of infinite importance to the exerciser. The older one gets, the more important it becomes. Stretching has been shown to improve everything from flexibility to blood pressure to recovery time. So, why do so many neglect this most brief and simple portion of their workout? In short, TIME! Most participants are guilty of saying, “I’ll have to leave before we stretch because….” or simply slipping out the back of class. Let us encourage you to never neglect your stretch.

No matter who you are, you can benefit from stretching. If you lift weights, you should spot stretch between lifts to elongate muscles, prevent soreness and injury, and improve circulation. For stretches between exercises, holding a mere 15-20 seconds is sufficient, this is called stretching for recovery. After cardio or at the end of a lifting session, a more complete stretching routine is in order to improve flexibility. The most effective stretches begin with the largest muscles: quadriceps, glutes, hamstrings, hip flexors, calves and low back after leg day or cardio; upper back, chest, shoulders, biceps and triceps on upper body days or after swimming or racquet sports. Of course, so long as your muscles are warm when you stretch, it is better to stretch too many muscles than too few. Hold end of workout stretches for 30-60 seconds each. Don’t wear a watch? No problem…sing “Happy Birthday” or your ABC’s through twice…that’s about the right amount of time to hold a stretch.

A stretch is the mindful lengthening off a muscle. Being aware and making sure not to hold your breath while stretching is important since the blood and oxygen need to work together to ensure recovery in the muscle. Between exercises and after exercise are both appropriate times to stretch. Never stretch BEFORE warming up. Wait at least 3-5 minutes after you begin warming up and/or working out before you stretch. Stretching a cold muscle can actually increase your risk of injury. Also, avoid “locking” joints. Make sure there is a slight bend in the knee or elbow for the duration of the stretch. Otherwise, you risk taking the focus of the muscle and placing it in the joint. Stretching is supposed to protect your joints by allowing for full range of motion by loosening stiff muscles.

Please, find a place out of the way when you stretch. Avoid walkways between pieces of equipment, high traffic areas, the railing of the track, and remaining on the piece of equipment. In these locations you will feel rushed, conspicuous, and maybe even choose to end stretching early just to avoid the stares of others. Move to the side of the track, the grass, an empty room, or a designated stretching area.

Stretching provides the opportunity to return the muscle to its original pre-workout length. Lifting and training cause our muscles to respond by contracting and sometimes becoming engorged with blood. Stretching has been shown to alleviate the stress this causes within the muscle and the joint. It further reduces the likelihood of injury and soreness by releasing the pooled blood, lengthening tired fibers, and allowing re-oxygenation of the muscle.

When stretching between exercises, stretch the muscle you just worked. After bench press, stretch your chest. After squats stretch quads, glutes, and hamstrings, etc. For post-workout stretching, work from large to small muscles and hold for 30-60 seconds. Glutes, low back, hamstrings, quadriceps first; then upper back, hip flexors, calves, chest, shoulders, triceps, and biceps, for example. Stretch your neck as well but VERY GENTLY. Never put pressure on the neck and never “roll” your head to the back. Put an ear on the same-side shoulder, roll forward placing chin to chest, and then repeat the ear to shoulder on the other side.

For your own health and safety, add a brief stretch to each workout. You will find you feel more relaxed both mentally and physically. You will also find that you are injured less often and seem to recover from bouts of exercise more quickly. If you start seeing results from stretching, you might want to check out Yoga or Pilates once a week for a more complete, invigorating option! If you are new to stretching or worry about your technique, find a group fitness instructor or personal trainer in your facility to walk you through a routine. Now you know!”

(Source: SCW Fitness Newsletter www.scwfitness.com)

Here is a tasty chicken dish that is low-lat, low-carb and high in protein. The spices add a ton of flavor without a lot of salt or fat. Serve with quinoa, a complete plant-based protein that is also gluten-free. Let me know what you think.

2 tsp paprika
1 tsp ground cumin (or camino)
1 tsp ground ginger
1 tsp turmeric
½ tsp cinnamon
¼ tsp ground black pepper
¼ tsp cayenne pepper
2 tbsp high quality, expeller pressed sunflower oil
4 large chicken breasts, cut into chunks
2 tbsp chopped garlic
¾ cup chopped onion
5 slices of fresh lemon, seeds removed
1 cup green olives
1 16 oz can of artichoke hearts in water, quartered water drained
½ cup chicken stock
Salt to taste
Chopped Italian parsley

Combine paprika, cumin, ginger, turmeric, cinnamon, black pepper and cayenne pepper in a large glass bowl. Add the chicken chunks and toss to make sure all chunks are well coated (Tip: use food grade gloves to avoid staining you finger nails). Cover the bowl with plastic wrap and refrigerate for at least one hour.

In a large skillet heat sunflower oil over medium heat. Add chicken, salt lightly and brown for 5 minutes. Reduce heat to medium low and add the garlic and onion. Cook for 10 minutes. Reduce heat to low and add all other ingredients (except parsley), cover and simmer for about 30 minutes or until liquid thickens (Tip: be careful not to over cook the chicken). Remove from heat, stir in the parsley and serve over prepared quinoa or couscous. Serve steamed vegetables on the side (Tip: roasted root vegetables or brussel sprouts pair well).