Okay, I know it's been sometime and of course I apologize.  I took full advantage of that amazing heat wave! 

I recently came in contact with several athletes and bodybuilders who swear by a supplement known as ZMA.  I had never heard of this next big thing so I thought I would do a little research for my clients and friends.

ZMA - Zinc and Magnesium Aspartate. This supplement is actually one that has been on the shelves for sometime.  It's seems to be making a huge comeback this year though.  
Also included in ZMA is the vitamin B6, which we know is used for mineral absorption.  Okay let's get down to it.  What are the benefits of ZMA? 

Well it's best known for the ability to fall asleep and stay asleep.  Well so does a Calcium Magnesium.....so what's the big deal?
This is all based on internet research, of course I will try it and let you know my findings - or I may use my husband for the test subject.  ZMA when taken 30-60 minutes before bed and two hours after your last meal, is SUPPOSED to burst natural testosterone levels a whopping 30%! That's insane! It's a pretty big claim to make I know - so fear not fellow readers I shall of course feed this to my husband and not tell him what he's taking! No worries, he never reads my blogs all the way through anyways!

So the assumption here seems to be that ZMA is a natural sedative that improves the REM cycle of sleep.  This is where quality of sleep happens allowing for muscle growth and recovery.
Now if the information I looked up is correct, which the consensus seems to be the sames from several sources.  The benefits are limitless.  Improved sleep can boost the immune system, reduce anxiety, improve energy and of course muscle repair and growth and for some the best benefit? a boost in growth hormone.  

Increasing the levels of testosterone also increases muscle growth and recovery, it aids with sexual health and fertility.
ZMA has made a huge comeback and if all is correct I can see why.  This supplement is not only being used by bodybuilders and gym rats but men and women of all walks of life are benefiting from ZMA.  

Make sure before taking any hormone altering supplements that you check with your doctor.  Another heed of caution....do not mix this supplement with calcium, calcium affects the absorption of Zinc, take your calcium in the morning with all your regular vitamins and supplements that I know your taking faithfully!

Zinc and Magnesium can be obtained through diet as well. Roast Beef, broccoli, pumpkin seeds and even dark chocolate can boost these levels.  I personally feel for the real benefits to been seen you need to be deficient in zinc or magnesium to feel the benefits. 

Here is a text message I received 2 days ago:

"I just realized - I'm sitting in the exact same spot I was 6 months ago - waiting for an appointment...crying....when I messaged Derek to help me! He gave me your number.  It took a little look back and realized just how MUCH I have changed!! That is because he sent me to you :) thank you for helping me be who I am!!!!"

Crystal is a mother of two.  Unfortunately her support system is a few hours away.  Daycare in the gyms are pricey and couldn't accommodate her schedule.  Crystal came to me in August.  The first two times I met with her, she was on the brink of tears.  Telling me her story her eyes were watery and red.  She felt lost.  Looking back at her in the mirror was not the carefree fun loving slim woman who stood there 7 years ago.  Instead stood an overweight, depressed mom who lost all sense of her identity.

I have come to know Crystal very well and by her third session, she was happy and excited.  After two weeks she was able to climb in the back of her suzuki swift to get the car seat out and not get stuck.  She gained more agility, confidence, strength....she even began wearing make up again.

Seeing the change in her, her husband started taking  the kids more.  The more she re-introduced herself...to herself, the more her family also got out her.  She began to play with the kids more, more energy, cleaner house, home cooked meals and well I think you get the point.

One of the most common statements, I didn't know how to eat.  My tip of advice, when starting out, keep it simple.  Eat the same thing for breakfast everyday, prep the same food.  Until your able to pick out clean food, follow a diet plan and keep it simple!

Okay ultimately the winner of that battle is up to you....its all about how much good fats you take in and how much bad fats you take in....high cholesterol vs low cholesterol.....

When people hear the word cholesterol, they automatically associated it with clogged arteries.  They envision piping much like their sinks, collecting grease and fats in the drain pipes.  Well that can be a reality, however like anything in life, cholesterol isn't always the enemy.

Now I’m not saying to go and eat a dozen eggs every single morning, that’s a good way to ensure you’re getting too much cholesterol.  Like ying and yang there has to be a balance.

Here’s something that may ease the indulgence of that yolk, cholesterol is actually a sterol.  Derived from plants and animals (plants don’t actually have cholesterol) and like much like everything else a majority is processed through the liver, some is disbursed throughout the small intestine and individual cells.

Foods such as dairy, chicken, beef, fish and eggs add to our cholesterol.  Surprisingly enough only about 15% of our cholesterol comes from our food.  The liver bundles up cholesterol breaking it down into what is called LIPOPROTEINS.  Lipoproteins are a combination of fats and protein.  This among triglycerides and vitamins are shuttled through the bloodstream and into the cells. 

Here are several reasons to make sure your diet has a combination of good fats.  Cholesterol is crucial for not only maintaining cells, but for structure and formation as well.  Cholesterol aids our cells for temperature regulation and insulation.  Here are my personal favorites; cholesterol is converted into vitamin D when in the presence of sunlight, and what better way to enjoy that happy temperament then enjoying the boost in sex hormones testosterone, estrogen and progesterone.  That’s right, cholesterol synthesis’s these key hormones.  So for a lifter, a boost in testosterone could mean a boost in muscle mass.

Fear not, if you worry that you’re getting too much cholesterol, who’s there to help? Why it’s CHOLESTEROL!  Swooping in to scrap all the plague off the arteries, HDL or high density lipoproteins, will help to remove the low density lipoproteins.  Now don’t assume that you can go and eat a Big Mac and almonds will be there to save the day.  Too much of anything can be bad.  Like the old saying goes…..everything in moderation and keep it balanced!

Now go make your egg white omelet a one yolk omelet…mmmmmmm yolk!  

Tendinitis

The tendon, the connecting tissue that pieces together muscles and the bones.  It has the very important roll transmitting the force muscle and bones use for movement.  When functioning properly the tendons move smoothly. 

However, when impaired the movement of muscle becomes inflamed and painful.  As a result, tendinitis, meaning inflammation of the tendon.

Anyone who has ever experienced tendinitis knows it’s not only incredibly painful but take the longest to heal.  The areas in which tendinitis occur are generally the same.  This is because these specific parts of the body get less blood to these areas, providing less oxygen and nutrients required to heal the injury.

Tendinitis is generally an injury caused by overuse and seen more in people later in years.  The body is not as flexible as it was 20 years ago.  However, we still try to give the same effort.  I personally think it’s our body’s way of reminding us that we’re aging.  Not like we need any more of that nonsense. 

This is a very common injury for bodybuilders and I have found that myofacial release and rubber bands combined with ice/heat rotation help.  So for all us aging lifters, don’t be surprised when it’s your turn.

Symptoms include:

Tenderness, pain during movement, swelling of the tendon

So for all us unfortunates, Good Luck and post what you find helps you through healing period

Enough about competitions.  Some of you I know aren't looking to win the Arnold Classic or the Olympia for that matter.  But you are looking to win the trophy of longevity.
Ever wonder how a 60 year body builder looks so amazing? 
Have you seen Sylvester Stallone? they reverse aging.  How do they do it? Well continue reading and you'll find out.

Everybody gets older.  It's a fact of life.  We don't need to look like we're getting older though.  I'm not talking about buying the most expensive cream from shoppers to reduce aging.  Listen to Dr. Oz, everything that happens to our body happens from the inside out, shouldn't we take care of it the same way.

We need oxygen to survive.  However, oxygen tends to hinder us as well.  When unstable oxygen cells enter our bodies a process called oxidation occurs.  Oxidation is the interaction of oxygen and all the different substances it may contact.  The result is free radicals.  If left alone free radicals wreak havoc overtime resulting in aging.
The unstable oxygen cell steals electrons from another molecule.  It in turn becomes unstable.  Thats when things start to degrade.  Think of your body as an apple.  When you peel the skin of an apple and leave it exposed to air, it turns brown and dries up.  This is happening inside your body.

This is where antioxidants come into play.  They travel throughout the body collecting the free radicals and dispose of them.  This prevents and reduces the damage caused by oxidative stress.  

Antioxidants can be obtained through a well rounded diet and several supplements.  Don't worry we'll touch on the specifics in the next blog.