Tag: weights

Inspirational Member of the Month is Jamie Osbourne

The Seattle Athletic Club is thrilled to announce that our Inspirational Member of the Month is Jamie Osbourne!  I’m certain you have seen Jamie working out in the club; he is here nearly every morning and utilizes every square inch of the club including the weight room, cardio room, the Pilates Studio, Cybex room, and the stretching area.  He loves to share his amazing journey of struggle and triumph, and here is a peek into his recovery process from a devastating cycling accident in 2007 and his incredible climb to where he is today.

1) Jamie, we see you here each and every day! What inspires you to workout every day?

a) To rebuild strength, balance and posture which have all been compromised by paralysis and other residual deficits due to a bad road cycling accident in 2007 rendering me quadriplegic b) Working out produces endorphins which by far are the best pain killer of anything I take c) Community – it’s great for my mental health to see friends, familiar faces, and other like-minded folks committed to exercise and fitness d) Energy – it’s a great way to start the day e) Most importantly, although progress comes very slowly, I always have goals, and over the last 6+ years since rejoining the club have made significant improvements in many areas that have allowed me to go places physically I never thought possible in 2007 when I was injured. Btw, my doctors are very intrigued by my continued progress, which for spinal cord injury was generally understood to flat-line after 1-2 years. I’ve had more recovery in the last 6 years since rejoining the SAC than I did in the first 3 years by many fold!

 

2) We know you are facing some incredible physical challenges.  What advice would you offer to those facing any physical obstacle?

a) Have goals of some kind, achievable goals that you can build on, produce small victories that will accumulate over time and become bigger victories. Perhaps a goal is just getting yourself to the club, and do some stretches. Check off a goal and move on to the next, and reward yourself in some meaningful way. b) Consistency – it doesn’t have to be 5-6 days/wk but do it on some consistent frequency and the gains will come. c) Work to overcome fear, which our bodies often do to protect ourselves when injured. At some point that fear becomes an impediment. One of the best pieces of advice I received at the club was “Jamie, you need to learn to trust yourself.” It changed everything in my recovery. c) Visualize. I picture in my head in great detail the next goal I want to accomplish. I sometimes think of myself as a movie maker – actor, writer, producer, director. Every time I do this for some big goal I want to accomplish it has come true. d) Make the best of it. Focus on the things you can do, not what you can’t or used to do. I spent way too much time in the first couple of years stuck in the past, and having difficulty coming to grips with a new reality. As a famous football coach once said, “play the hand you are dealt.” e) Be willing to try new things, and don’t get discouraged or stop doing something because everyone else can and you can’t. I’ve tried many different things where I struggled mightily. Instead of giving up and saying I can’t do this, I viewed it as a challenge. What I do when I first start something new with difficulty is to view my starting point as a baseline “I’ve found my baseline” I’ll often say and build from there. Weights, Machines, Bands, Pilates, Barre,Yoga and pushing the sled are all exercises I’ve struggled with initially but gained much from.

 

3) What have been your greatest recent accomplishments?  (I heard there was a recent ride around Mercer Island?!)

a) Being able to live independently with little/no accommodation with exception of using trekking poles for walking longer distances. b) Most recently, I’ve cycled around MI 3X in the last 2 months, each time without stopping and each time after I’ve worked out Sunday mornings after 2.5hrs in the gym, including Shari’s spin class. It helps loosen me up. c) In 2015 I rowed in an 8man crew shell at my alma matter in Ithaca NY. d) I was able to hit golf balls on the driving range, even make reasonable contact without falling down d) I hit my best results in average wattage on the spin bike for 60 minutes e) I took several ski runs at the base of Backcomb last Christmas (on the green run!).

Of course all of these efforts are very painful which is why I don’t do them on a regular basis. There is always a price to pay in anything I do. When I do though I feel so alive!

Jamie

Please help us in congratulating Jamie on his nomination for Seattle Athletic Clubs’ Inspirational Member of the Month!

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Dietary Protein: How Much Do I Need?

A lot of clients have come in lately with a bit of confusion on recommended daily protein intake. The most popular myth I hear is that we need to consume our weight (lbs.) in grams of protein. I’ve even seen this all over the internet from some health professionals. The truth is that the original calculation of weight =daily protein grams comes from an equation that measures our weight in kilograms, not pounds. Since one kilogram is roughly two pounds we need to divide our weight (lbs) in half to get our daily protein intake.Weight (lbs.) divided by 2 = grams of daily protein

So, an individual who weighs 160# needs about 80g of protein a day.

If you are obese (BMI >30) this equation is not as accurate. I would recommend you shoot for 20% of your total daily calories from protein. No need to do the calculation yourself as you can enter your intake into an app/website and you’ll be able to click on a pie chart that lists percentages of calories as protein/fat/carbohydrates.

Another important point about meeting your protein needs – our body can only absorb about 30g of protein at a time. So, if your protein needs are higher than 60g per day you need to make sure you’re getting protein at more than just two meals a day. The more you spread it out over the day the better your body can absorb it.

Example: 80g daily need: 10g breakfast; 30g lunch; 10g snack; 30g dinner

So, what are some of the benefits of meeting your daily protein needs?

  1. You’ll feel fuller (protein exits the stomach slowly and so prevents immediate blood sugar drops).
  2. Your immune system will be ready to fight (antibodies are built from protein).
  3. Our muscle mass can be maintained and if we’re doing strength training –they can grow (at night our body will use dietary protein to repair the muscle tears).

Below is a helpful list: what foods have protein and the amounts in grams to help you meet your needs.

 

Beans/Legumes – 1/2 cup cooked

 

Kidney beansAdzuki beansLentilsSplit peas 9 g8 g8 g8 g Black beansGarbanzo beansBlack-eyed peasEdamame (soy beans) 7 g7 g6 g13 g

Dairy, Soy & Substitute Products

 

Cottage cheese, 1cupTofu, firm, 4 ozTempeh, 3 oz

Soy burger, 1 patty, 4 oz

Yogurt, low fat, 6 oz

Soy yogurt, 6 oz

Goat milk, 8 floz

Milk, skim, 8 floz

Milk, 2 %, 8 floz

31 g20 g16 g14 g

6 g

5 g

9 g

8 g

8 g

Greek Style Yogurt, 6 ozCheese, 1 ozSoy cheese, 1 ozMiso paste, 2 Tbsp

Cream cheese, 1 oz

Soy milk, 8 floz

Rice milk, 8 floz

13 g7 g6 g4 g

3 g

6 g

1 g

Grains & Grain Products – 1 cup cooked

 

QuinoaBarleyAmaranthMillet 8 g6 g6 g6 g RiceBagelOatmealBread, whole wheat, 1 slice 6 g6 g5 g3 g

Meats, Seafood, & Poultry – 3 oz (deck of cards)

 

Chicken BreastTurkeyTuna, in waterClams

Beef, lean

Hamburger

26 g25 g22 g22 g

22 g

21 g

SalmonPork chopHamFish, white

Crabmeat

Egg, 1

20 g19 g18 g17 g

16 g

7 g

Nuts & Seeds – ¼ cup (handful)

 

Peanuts, dry roastedPumpkin seedsSunflower seeds 9 g9 g9 g AlmondsCashewsPeanut butter, 1 Tbsp 6 g5 g4 g

 

 

If you have any questions about meeting your protein intake and/or any other nutrition-related question please email Kathryn at kreed@sacdt.com to schedule a consultation.

Weight Belt for Every Exercise

We all have seen the big burly guys walking around with a weight lifting belt wrapped around their waist. These guys use the belt for everything ranging from bench press, shoulder press, squats & curls. Is this belt designed for universal usage? What exercises does one really need a weight belt for? Well let’s discuss what the science says about weight belts.

The body’s natural weight belt is the transverse abdominus (inner most, lower ab muscle) which unconsciously stabilizes the spine and pelvis during many lifts and is considered the functional core muscle. Much like the transverse abdominus the weight lifting belt can help to stabilize the spine; Harman et al. found the weight lifting belts to decrease vertical pressure on the discs of the spine by up to 40% thus decreasing chance of injury during lifting.

There are many types of weight lifting belts including leather, synthetic material & elastic material; but they all serve one purpose, to increase the plural pressure of the abdominal cavity. This increase in pressure creates a more rigid spine & can increase the speed and power of a vertical exercise. The major negative effect of wearing the weight lifting belt too often is that it trains our transverse abdominus and other core muscles to stop supporting the spine; and this can create a big kink in our body’s armor.

A research article done by Finnie et al. stated that “many belt users were found to utilize belts during inappropriate situations such as lifting light loads or during exercises that do not typically stress the trunk musculature.” So how should one utilize the weight lifting belt correctly?

  • Wear it snuggly around the waist; but do not over tighten as it may break ribs or damage internal organs during the exercise.
  • Wear for vertical exercises or ones that tax the core only. The belt only helps with supporting the spine’s discs during vertical movements. So no wearing it during bench press!
  • Try to only wear one when maxing out with heavy weight. The goal of working out is to strengthen your body, wearing a weight belt actually tells your body to stop using its transverse abdominus and other core muscles; leaving you open to injury when not wearing the belt.

If utilized correctly the weight lifting belt can help stabilize the spine and pelvis allowing you to move heavier weights. So try using a belt doing vertical movements like squats, shoulder press and deadlift when you are moving heavy or maximal weights. In reality if you need to use a belt for any other type of lifting it means you should stop that type of training and work on your core strength (mostly transverse abdominus) until you can do the exercise without the belt and without pain or discomfort.