Leg Day with Fitness Model Ariadna González Fontelio! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Before we dive in, though, a few terms….

Neurotransmitter: a chemical messenger facilitates communication between the brain and the rest of your body

Neuropeptides: small protein-esque molecules that communicate with one another via neurons

ANOREXIA NERVOSA is a mental illness characterized by distorted body image, significant reduction in food consumption, over-obsession with food and body weight, and extreme weight loss. Over 90 percent of victims are young adult females. It is believed that an individual’s social environment contributes significantly to the development of eating disorders, particularly the idea that being thin equates with beauty. An individual must be at the 85^th percentile or below the normal weight for his/her age and height, be deathly afraid of gaining weight, have distorted body image and be in denial about his/her condition, and have not have menstruated for at least three cycles to be diagnosed with this disorder.[1]

BULIMIA NERVOSA involves consuming copious amounts of food in a short period of time (binging) followed by attempts to get rid of the food somehow (purging), usually by self-induced vomiting or taking laxatives. While binging, person often feels a loss of control over the food. It is not uncommon for patients to fall within the normal weight range or even be slightly overweight. In order to be diagnosed, an individual must also been binging and purging at least twice a week for a minimum of three months.

Evidence suggests that increased serotonin activity in the brain is responsible for anorexic tendencies (ie. appetite suppression)[2]. Those with anorexia nervosa frequently exhibit certain personality traits, including perfectionism, anxiety, low self-esteem, and social isolation. It is not uncommon for those individuals to be top-level students and athletes[3].

Serotonin

Serotonin is a neurotransmitter that plays a role in a multitude of behaviors, including hunger, impulse control, aggressive behavior, depression, perception, and anxiety. High levels can contribute to a sense of constant anxiety, and severely restricting calories to the point of starvation can engender a calming response. On the other hand, low levels lends to a sense of depression, and binging can temporarily alleviate the sensation. Erratic eating behaviors (both under-eating and overeating) can lead to a disruption in serotonin levels.

A 2005 study found that altered serotonin levels continue to persist over a year after patients have recovered from anorexia nervosa[4]. For those who participated in bulimia-type anorexia, there was increased activity in a specific serotonin receptor; for those recovering from restrictive-type anorexia, receptor hyperactivity was linked to anxiety.

Why does this matter? While serotonin disruptions do have a genetic component, our behaviors can bring about this abnormality as well. Irregular levels can also be found in those with other mental disorders such as obsessive compulsive disorder (OCD), attention deficit hyperactivity disorder (ADHD), bipolar disorder, and borderline personality disorder. This may explain why we tend to find individuals with eating disorders to possess obsessive, perfectionistic personality traits.

This describes how I was to a T. In the thick of my eating disorder, I would start school papers weeks before they were due, comb through every textbook multiple times to stay ahead of the readings, and snap if my day didn’t unfold exactly as planned.

Dopamine

Dopamine is another well-known neurotransmitter that I’m sure you’ve all heard of. It’s associated with novelty-seeking, motor activity, and rewards. Dopamine is released when an individual experiences something rewarding or pleasurable, such as food, sex, or drugs.

This is interesting. A brain imaging study published in 2011 in Obesity looked at the difference between obese subjects and binge eaters[5]. Binge eaters were found to have significantly increased dopamine levels in the presence of their favorite foods and a drug called methylphenidate, which blocks the reuptake of dopamine, as compared to the control group, but the same increase was not observed in other conditions (neutral stimulation with and without methylphenidate, and food stimulation without methylphenidate). This dopamine response occurred in the region of the brain called the caudate, which is associated with preparing the brain to seek the reward (in this case, food), but not necessarily process it. This might explain why binge eaters get so excited at the sight of pasta, cereal, and donuts, yet the actual experience of inhaling the food in a panicked frenzy is a blur.

Dopamine receptors, best known for their association with reinforcement and reward, are also linked to eating disorders: increased receptor binding was found in those with a history of anorexia nervosa as compared to healthy women[6]. These changes in the dopamine system may alter the perceived value of rewards, such as individuals with anorexia nervosa who are obsessed with abstaining from food.

For most people, eating is supposed to be a pleasurable experience. For those with anorexia nervosa or bulimia nervosa, however, the opposite is true: eating becomes an anxiety-filled affair, wrought with negative thoughts. A UCSD study used amphetamine, a drug that release dopamine in the brain, to investigate this phenomenon. In healthy women, amphetamine-induced dopamine release was associated with pleasure. But as predicted, amphetamine in those suffering from anorexia nervosa resulted in activation of the part of the brain that harbors worries[7]. This biological reason explains why it is so difficult for anorexic patients to consume food; they simply experience the opposite reactions to food from the rest of the population.

I know this sensation. In my dark days, whenever my stomach growled and begged for sustenance, I felt happy. There was this odd sense of empowerment that overcame me and only made me want to continue depriving myself of food. Remember that part when I talked about how I was forced to eat out with my family and how anxious that made me? Yep, dopamine played a key role right there. Once my bulimia came in full-force, the only thing that would stop me from consuming every sugary carb in sight was having other people around me. My hypersensitivity to the way others’ views me was enough to deter, or at least temporarily stall, my binge eating tendencies.

Neuropeptide Y (NPY)

Neuropeptide Y is a pancreatic peptide that increases food intake. NPY injected into the hypothalamus of rodents has led to increased appetite, and animal models of obesity have been found to have higher-than-normal levels of NPY[8]. Stressful circumstances can also elevate circulating levels, as can food deprivation[9].

Patients with anorexia nervosa have higher CSF concentrations of NPY, which may indicate a response to the chronic lack of food. Long-term recovered patients, however – such as myself – did not have NPY levels that differed from the control values[10].  This could be a reflection of at least some of the body’s signals reverting back to their normal functioning.  The same phenomenon was not observed in patients with bulimia nervosa – in fact, studies reported different results here.

SUMMING IT UP

This article is by no means a comprehensive review of the science behind eating disorders – but it’s a start. There are many, many hormones and neuropeptides that I’ve left out here for the sake of keeping things as simple as possible.

I will say one more thing, though. Never underestimate the influence of the surrounding environment. The culture in which you are raised, the expectations to which you are held, the images you are bombarded with on a daily basis… they have a way of working into your subconscious and affecting just about every decision you make. I know this. In fact, I’d venture to say that environmental factors play an even greater role in your risk of developing an eating disorder than anything else.

Unfortunately, we still don’t fully understand what exactly causes eating disorders. We know some, not all, of what goes on in our bodies – and even then, we’re not entirely sure. I’d like to better understand this issue myself. But until then, I can find comfort in the fact that I know there are scientists out there continually seeking to dig deeper and find answers. Eating disorders will likely never completely cease to exist, but as long as we keep striving to take steps forward and continue to increase awareness, I think we’ll manage alright.

[1] “Anorexia Nervosa.” U.S. National Library of Medicine. April 11 2011. http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001401/

[2] Hellew, Lauren. “Biochemical Correlates of Anorexia and Bulimia.” Serendip. January 4 2008. http://serendip.brynmawr.edu/exchange/node/1727

[3] “Mental Illness: Anorexia Nervosa.” National Alliance on Mental Illness. http://www.nami.org/Template.cfm?Section=By_Illness&template=/ContentManagement/ContentDisplay.cfm&ContentID=102975

[4] Kaye WH, Bailer UF, Frank GK et al. “Brain imaging of serotonin after recovery from anorexia and bulimia nervosa.” Physiology & Behavior. September 15 2005. Volume 86, pp. 15-17.

[5] Gene-Jack Wang, Allan Geliebter, Nora D. Volkow, Frank W. Telang, Jean Logan, Millard C. Jayne, Kochavi Galanti, Peter A. Selig, Hao Han, Wei Zhu, Christopher T. Wong, Joanna S. Fowler. Enhanced Striatal Dopamine Release During Food Stimulation in Binge Eating Disorder. Obesity, 2011; DOI: 10.1038/oby.2011.27

[6] University of Pittsburgh Medical Center. “Specific Regions Of Brain Implicated In Anorexia Nervosa, Finds Univ. Of Pittsburgh Study.” ScienceDaily, 8 Jul. 2005. Web. 22 Nov. 2011.

[7] Bailer, U. F., Narendran, R., Frankle, W. G., Himes, M. L., Duvvuri, V., Mathis, C. A. and Kaye, W. H. (2011), Amphetamine induced dopamine release increases anxiety in individuals recovered from anorexia nervosa. International Journal of Eating Disorders. doi: 10.1002/eat.20937

[8] Erickson JC, Hollopeter G, Palmiter RD. Attenuation of the obesity syndrome of ob/ob mice by the loss of neuropeptide Y. Science. 1996;273:1704-1707.

[9] Kalra SP, Dube MG, Sahu A, Phelps CP, Kalra PS. Neuropeptide Y secretion increases in the paraventricular nucleus in association with increased appetite for food. Proc Natl Acad Sci USA. 1991;88:10931-10935.

[10] Baranowska B, Wolinska-Witort E, Wasilewska-Dziubinska E, Roguski K, Chmielowska M. Plama leptin, neuropeptide Y (NPY) and galanin concentrations in bulimia nervosa and in anorexia nervosa. Neuroendocrinol Lett. 2001;22:356-358.

[11] Otto B, Cuntz U, Fruehauf E, et al. Weight gain decreases elevated plasma ghrelin concentrations of patietns with anorexia nervosa. Eur J Endocrinol. 2001;145:669-673.

[12] Tollie V, Kadem M, Bluet-Pajot MT, et al. Balance in ghrelin and leptin plasma levels in anorexia nervosa patients and constitutionally thin women. J Clin Endocrinol Metab. 2003;88:109-116.

[13] Jimerson DC, Wolfe BE. Eating disorders: neurobiology and symptomatology. In: Asbury AK, McKhann GM, McDonald WI, Goadsby PJ, McArthur JC, eds. Diseases of the Nervous System: Clinical Neursocience and Therapeutic Principles. 3^rd ed. Cambridge, UK: Cambridge University Press; 2002:808-815.

The Science Behind Eating Disorders is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Here’s a little phrase I came across, taken from The One Minute Manager
Look at your goals.
Look at your behavior.

Does your behavior match your goals?

As a trainer at a gym and a diet coach, I get to conduct many fitness consultations.  There are many instances where I meet with a client, and I know it’s a home run.  There are some that I know will take more education, rewarding, coaching, hand-holding, etc., and then there are some that I know will struggle (and maybe fail) to reach their goal.

What sets apart the guys and gals who reach their goals from the ones who just wish about it?  I mean, ANYONE can write a goal on a piece of paper or post a picture on the fridge of their favorite fitness model.  Writing, posting, and dreaming are easy. Changing behavior is not.

Here’s something I’ve learned from coaching the best of the best.  The client that has to fit into that wedding dress by May 28 because she’s going to be the center of attention, in front of all her family, high school, and college friends? SHE’S getting to that goal.

The guy who wants to make a position on his team that requires him to be a certain weight at the start of the season? HE’S getting to that goal. The girl who’s going on a summer vacation with her know-it-all sister in law that she wants to show up in a bikini? SHE’S getting to that goal. The company wellness program team with a big financial reward for the most weight loss achieved? THEY’RE going to get that goal.

WHY?
One word: MOTIVATION.

The bride, athlete, summer vacationer, and “biggest loser” type of team members know that the consequences of NOT reaching the goal is motivation enough.  NOT fitting in the dress and NOT looking the way she always dreamed of is not acceptable; not making position in the team and possibly losing an athletic scholarship? Unacceptable.  Having to hear another condescending word from the mouthy sister-in-law? She’s not going to put up with it. And a financial reward? Money talks

Whether it’s the carrot or the stick approach these people are using to reach their goal, both are powerful motivators. Yes, deadlines are important. They create an instant time frame within which you MUST reach that goal.  But you can have a deadline, and no DRIVE.

Sumi's Abs, Day before a photoshoot

See the abs on me in the pic to the left? I wanted to see  abs, and wanted it BAD. I did whatever it took; and if that meant temporarily giving up a daily glass of wine to “unwind,” or resisting the call of the double chocolate brownie on the regular, so be it.  Reaching your own goals may take a TEMPORARY tradeoff, a sacrifice, a moment of mental firmness where you say in your head: “I’m going to change my behavior to get to my goal.”  If that means for a few weeks you’re giving up your daily caramel machiatto to get there, then that might be what YOU have to do.

Look at your own behavior. Are you doing the things you need to do to reach your goal? What can you do to achieve your goals?  I’ve written here and here about keeping your momentum going while reach your goals.  Any good coach loves motivating, and I’m no different. But sometimes you need more than motivation and more of a PUSH (or a kick in the butt).  Tips like the ones I offer in the articles, like: keep it realistic, set mini and long-term goals, treat yourself, take breaks, find a partner, etc., are fine when you ALREADY have the motivation to see your goals through.

But for those of you who are still sitting on the fence with your New Year’s resolutions, contemplating if you SHOULD or COULD achieve those goals, ask yourself how you can move away from I SHOULD lose 25 lbs to I COULD lose 25 lbs.

COULD you track your diet for a few days and see exactly how much you’re eating? COULD you go to the gym, sign up for a race, or hire a personal trainer to get in more activity?  COULD you change your behavior in the big ways or the little ways even, to work towards what you really want? COULD you work with a diet coach to stay on track and accountable? COULD you announce on Facebook or make it public within your close circle of friends or family that you’re going to fit into a size 34 pair of pants, or a size 4 in 3 months?

Of course you can.

And you WILL, if you want it bad enough.

Achieving your goals: How BAD do you want it? is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Training After 40! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

1. I have no time. BUSTED: Set your alarm clock earlier, cut out pointless behaviors (watching TV, surfing the internet), work out when baby naps, involve baby in your daily walks, take a mommy and me stroller class (or something similar), make exercise a priority, budget your time better, leave the dishes in the sink, or hire a housekeeper to free up some time.  Seriously, if you can’t take 3 or 4 hours out of every week to dedicate to fitness and wellness, that’s saying something about how you value your own health.

2. I’m too tired. BUSTED: Take a good long look at your diet. Are you getting in proper nutrition? You could be deficient in a vitamin, not eating enough, not drinking enough water, or are simply choosing foods that make you feel sluggish.  Consider supplementing with a multivitamin, or if you handle stimulants fine, a cup of green tea or coffee.  Try a little bit of cardio early in the morning before the family wakes up; it gets the blood pumping and is an instant pick-me-up. Then take a nap while hubby watches baby.

3. I’m intimidated by getting in the weight room, I’m self conscious of my body, and I’m still in maternity clothes. BUSTED: You don’t have to go to a commercial gym.  It took you 9 months to complete your pregnancy, so the weight will take time to come off.  If you can’t make it to the gym, invest in some resistance bands and light dumbbells at home. Newbies and even those with some training under the belt (if you are coming off a pregnancy, you’re likely to be a little deconditioned) will experience some terrific gains in strength (and not mass) after an extended layoff.  Readers who have lifted and remember the beginning phase know what I’m talking about; milk the newbie period for all it’s worth. The payoff will be increased muscle tone and a stronger, firmer body.

4. I have no motivation to exercise. BUSTED: Find a training partner, enlist the help of a friend, hire a personal trainer, an online diet coach, and be accountable to SOMEONE.  Someone you pay, or someone who is waiting for you at the trail for a walk. Social networks are becoming increasingly popular, get on Facebook and announce your goals publicly (I want to lose the baby weight, help me stay on track!) and see how many friends can help you stick to it.

5. I’m a mom and therefore I must put my family first; I feel guilty about taking the time to exercise. BUSTED: Just ask your husband/boyfriend/partner if he feels guilty about spending Sunday afternoon on the couch watching football while you entertain and distract Junior for a few hours. Yes, your children, family, and husband need to know you will be there for them.  You’re a parent and you always will be.  Life will be hectic from now on. But exercise, be it a 20-minute walk, or 30 minutes of strength training, a workout DVD at home, are great stress relievers. So take time to destress with physical activity. You’ll be doing everyone a favor, because raising a family, working a job, being a wife, and a mom is plenty stressful.

Top 5 Excuses Moms Give to Avoid Exercise, and How To Fix It is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

I do this exact program when the mood hits, and yes, use higher loads, but it floors me every time. This gal never fails to impress me with her strength and willingness to give it her all what ever gets thrown at her, which is a quality I demand of people when I work with them.

Whole Body Conditioning/GPP Day With Kelly D! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

It didn’t take much. He was tall and lanky; I was not. But at 5’2” and 100lbs, I was far from overweight. All he did was wrap his hand around my arm, and then do the same to his own. An alarm sounded in my head — but on the outside, I didn’t move a muscle. I knew exactly what he was doing: he wanted to see if I was bigger than he was. I turned away very calmly without a word and left the room.

The following day began as usual. I hung around my 13 year-old peers, giggled my way through class, and turned in assignments late. Then lunchtime rolled around and I simply sat there. “I’m just not hungry,” I told everyone. The truth was, that friend from yesterday was sitting too close for my comfort. I couldn’t let him see me eat.

And so began the beginning of my dark days. As the months rolled by, I continued to skip lunch. And as I began to drop weight off of my already-petite frame, the compliments started rolling in. You’re so pretty. You’re so skinny. How do I get a body like yours? I loved it. No – I relished it, and I craved more. My breakfasts soon consisted of a few quick bites of whatever was on the table, and dinner was cut in half. My stomach growled on a constant basis, but that only made me feel strong. I have the power to resist the food; I can do anything.

It wasn’t just the eating, of course. As the star of my school’s swim team, I was pressured to perform. I was also on the varsity cross-country team at the time and my days consisted of long distance running followed immediately by two hours of grueling swim workouts. To that, I added a daily regimen of 200 pushups and 500 sit-ups every evening. I felt so accomplished.

Fast forward to six months later, and I was sitting at 92lbs. I ran into a friend’s mother who hadn’t seen me in almost a year. She gasped in delight, cooing over how much more attractive I’d become. “You’d look better if you dropped just a little more weight,” she said. “Maybe another five pounds or so.”  My heart dropped. What I was doing was not enough. People were still not happy with me.

I think something went off in me that day, and I went just a little bit crazy. I cut my food even more, and my exercise regimen became obsessive. I worked my way up to 300 pushups and 5,000 sit-ups. I spent my Friday evenings peddling away for a full three hours on the bike instead of hanging out with my friends like I so often had done. After all, it was the perfect opportunity to burn more calories, right? I was a social butterfly no more. I stopped laughing, I stopped smiling, and my thoughts revolved exclusively around food and the next time I could exercise. I went from being a mediocre student with the occasional C’s to straight-A perfectionist. Everything had to be exactly the right way; everything had to be planned out in advance, practiced until flawless.

Later in the summer, my family went out for lunch. I was vehemently opposed to this idea – I hadn’t eaten out in months, and who knew what could happen? – but was forced against my will to sit and eat. I felt nauseated because I could feel the food sitting heavily in my stomach. I’m going to gain all that weight back, a voice screamed in my head. Once we returned home, I walked nonchalantly to the bathroom and quietly closed the door. I wasn’t even thinking. I bent over, stuck my finger down my throat, and promptly threw up. I blinked. Then I smiled to myself as I wiped my vomit-stained mouth. Well, that was too easy. And that’s when bulimia entered the picture.

I was shipped overseas a few weeks later to attend summer school. It was the first time I was away from home for an extended period of time. I took advantage of that opportunity, and in my unhealthy state of mind, I delighted at the fact that my eating would not be monitored. I plunged deeper into my anorexia as I stopped eating almost entirely, only wolfing down food every third day, only to throw it all back up. My hair fell out in clumps, and I had long since stopped menstruating by then. I ran for 90 minutes every day with no rest. I made no friends that summer. I returned home teetering just over 80lbs.

Summer of 2003. I may be smiling here, but inside I was crying out for help.

High School Years

9th grade was a transitional year for me. Entering the high school scene was challenging enough, and add to that my struggle with food. I continued in my extreme, obsessive, restrictive ways for a number of months, but then something happened.

My body was royally pissed off at me. I wanted to continue starving myself, but I just couldn’t do it anymore. What happened to my will power? Was I getting weak? I felt defeated as I slowly increased my exercise even more to compensate for the food I was inhaling. Although I was purging on an almost-daily basis, my face, my legs, my entire body started to fill out again as I slowly began to put the weight back on. I felt constantly bloated and the shame was never-ending.*

By 10th grade, I was no longer anorexic but the bulimia still loomed ominously overhead. I was back to a healthy weight of 103lbs. I couldn’t seem to go more than a few days without binging and purging. It was such a vicious cycle: the anxiety-ridden urge to inhale as much food as possible, the panic as I forced myself to throw up, the vowing to never let this happen again as I brushed my teeth and tried to get the smell of vomit off of myself, the hiding of the bloodshot eyes, the feeling that I’d failed… only to do it all over again. If I so much as laid eyes on a plate of crackers, I had to eat the entire thing. And then I’d purge. If I was offered a few Wheat Thins, the whole box would be devoured within an hour. And then I’d throw up.

I wanted to be anorexic again, I really did. I yearned for it. But my body had had enough, and the feeling of my stomach eating away at itself was no longer something I could ignore. The incredible rush I’d once experienced from not eating for more than 24 hours stopped coming. I felt like I’d failed myself because I couldn’t make myself stick-thin again. Although I’d stopped my daily ritual of pushups and sit-ups, I still exercised for months and months at a time without taking a day off.

Protein? Carb? Fat? I had no idea what they were at the time, and I had no interest in taking the time to learn. I thought it was a waste of time and that I’d be better off continuing my miserable ways. In my mind, there was no way out. I was trapped forever, and the rest of my life was going to be more of the same. Dissatisfaction with my body, and consequently, myself as a person. I was never going to be good enough.

When It All Changed

One day during my second semester of 12th grade, I stumbled upon Oxygen magazine. I know it’s cliché, but where else are you likely to find a flock of athletic, lean women? At first I fell for a lot of the typical hype out there: eat bee pollen, plié squats only, take X Y Z enzymes, these fat burners, and this specific protein powder. I combed through The Eat Clean Diet** as though it was the bible and sucked in every word. I’d come across something that I’d never heard of in my life: you can eat food and not feel guilty or get fat? You can exercise and actually enjoy it? I’d long since given up on the idea that that was feasible, so to read about women who were doing it – and doing it well – shook my entire world.

Almost overnight, my mindset switched from starve, run, binge, purge, starve, run, binge, purge to lift, eat, lift, eat.  I spent every minute of my free time devouring information on bodybuilding.com and other fitness websites. I designed my own training programs (poorly made at the time, mind you) and began to lift on a regular basis. I cut down on my cardio, increased my protein intake, and was no longer afraid to eat healthy fats. Oatmeal became a staple in my diet, as did brown rice, fruit, chicken, protein powder, fish oil, nuts, and vegetables.

I hired an online trainer the summer after I graduated from high school, and the bulk of those months was spent adding more valuable tools to my fitness toolbox. I learned about compound movements, proper technique, the importance of rest, and corrected many of my misconceptions about what constituted proper nutrition.

Since then, I’ve undergone two off-seasons to build muscle mass and have made some sizeable strength gains in the gym. While my journey hasn’t been necessarily smooth sailing, I can now say that I have been in recovery from my eating disorder for some time. There’s no guarantee that I won’t fall back to my previous ways. But every day I make a thousand and one decisions, and each time I choose to respect my body, I am winning. And as long as I continue to win more days than not, I think I’ll be all right.

Where I Am Now

Today, I’m the strongest that I’ve ever been, both in mind and in body. It’s been a long time since I’ve graduated from the Eat Clean Diet days. I’m no longer afraid to eat real food – heck, I’ll even enjoy an avocado cheeseburger with onion rings (my favorite) every once in a while. In terms of training, I’m currently aiming to bench 120, squat 200, and deadlift 225 in the next few months. I can do unassisted chin-ups, which is something that I’d never dreamed of being able to do. While I’m far from being the strongest girl you’ll come across, I think I’ve come pretty damn far.

Fitness has become my passion. Over the years – through the depression, the breakups, the uncertainty of my life, the drama – fitness has been the one thing that I could always count on. I’ve competed in the NPC bikini division (now nationally qualified), received my NSCA certification, attended a fitness entrepreneurship conference, and I’ve also become connected to a myriad of individuals in the fitness industry. My heart still races whenever I think about lifting later in the day. I read fitness blogs as I sip my coffee every morning. I get excited when people ask me about training and nutrition. I argue with others about the best tasting protein powder out there (Gaspari Myofusion milk chocolate, hands down). I keep a training log to keep track of my progress and aim to push myself just a little more each week. I understand the importance of rest and exercise it (get it?) on a regular basis. I practically live in my workout clothes. Perhaps most importantly, though, I’ve fully embraced my past now and I’m not afraid to speak out about it.

Placing 2nd in A class at the 2011 NPC Contra Costa in May. This one’s a real smile.

I can’t tell you with full certainty where my love for fitness is going to take me at this point. For now, I’m doing what I love to do and having fun. Isn’t that that the point? Do what makes you happy, and everything will fall into place. That’s how I try to live anyway.

The moral of the story here is three-fold. First, I want to reach out to others, share my story, and let people know that fit is hip. If you’re in a dark place, know that there is a way out. I’ve been through hell and back, and today I am thriving. You’re not alone. Second, if you suspect that someone you know may be struggling with an eating disorder, please reach out to him or her. Sometimes all it takes is one person to save a life. Have the courage to be that person. And third, lifting weights is certainly not just for men, and ladies, I promise you it won’t make you big. I’ve never felt so confident about my body, and that’s all thanks to the iron plates.

Notes:

* You may notice that I never mention receiving any kind of professional help – and that’s because I didn’t. At the time, I didn’t even know what an eating disorder was and it never occurred to me that I was a victim. Unfortunately, given the culture that I was living in, my behavior was not uncommon and so nobody called me out on it. Seeking help would have saved me years of turmoil and anguish. I urge you to find the strength to reach out to others who may be suffering; you just may save someone.

** As a starter book, I found this perfectly adequate. I’ve even given this as a gift to a friend who was interested in becoming involved in fitness. At this point, however, there are many parts of the book that I disagree with and hesitate to recommend it to those just starting out.

Stay tuned for part II of this article, which will cover the science behind eating disorders.

One week after my show. I should have chosen lighter dumbbells to hold for the shoot!

Bio

Sohee Lee is a National Strength and Conditioning Association (NSCA) certified personal trainer. She is currently studying Human Biology at Stanford University and will receive her Bachelor’s degree in June 2012. She loves to talk fitness, admires those who can push and pull heavy weights, and loves her protein. She is currently trailblazing her way into the fitness industry and will shake the entire world, so look out!

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To Hell and Back: My Battle with Anorexia is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

As you can see, Ariadna is in great condition, and next time I train her, will need to step up the difficulty and intensity for her!

Panama Fitness Training at PowerClub! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

Everybody wants to stay young and vital throughout life. But aging is topic surrounded by many questions and myths; here we’ll get to the bottom of it.

Different types of Aging – Chronological Aging and Physiological Aging

Before we get started, I want to make a distinction of two types of aging; chronological and physiological (or biological).

Chronological age is based on time and is the same for everyone who is born on the same date. It refers to age in number of years.

Physiological age, also called biological age, is the result of many factors, many of which are under your control, and varies from person to person (even if they were born on the same date). It refers to age in terms of physical capacity.

Chronological aging refers to how long you have been alive, and is determined by a mathematical formula that is the same for everybody: current date minus date of birth. It is a function of time and cannot be slowed, stopped or accelerated (a side note: according to Einstein’s Theory of Relativity, chronological can be modified, since as one approaches the speed of light, time slows down, and thus so does chronological age. But this isn’t relevant for us earthbound folks).

Physiological aging, on the other hand, describes the state of your body. What’s interesting with physiological aging is that many of the factors that impact it are under your full control (e.g. exercise, nutrition, sleep etc). While chronological and physiological aging are related, the years of your life doesn’t necessarily have much to do with the years of your body. Many people don’t like to tell their (chronological) age; however, if you have taken care of yourself you should be proud of it!

Thus, chronological age and physiologic age do not always coincide, and physical appearance and health status often do not always correspond to what is typical at a particular chronological age. When talking about aging and anti-aging, it is the physiological age we’re referring to. Ok, now that we got that cleared out, let’s move on.

Primary and Secondary Aging

Aging can also be conceptualized as the result of two interactive and overlapping processes, known as primary and secondary aging ¹. However, this theory is not universally accepted because it is hard to completely separate each factor.

Primary aging, or “intrinsic senescence,” is the progressive deterioration in physical structure and biological function that occurs with advancing age alone, independent of other factors. For example, changes in body composition (ie, decreased bone mineral density, decreased muscle mass, and abdominal fat accumulation) ^2-4 and progressive decline of cardiac, pulmonary, renal, and immune function occur normally with increasing age ^5-7.

Secondary aging is the accelerated deterioration in organ structure and function that is mediated by diseases, such as diabetes and hypertension, or by harmful environmental and lifestyle factors, such as tobacco smoking or excessive sun exposure ^8-10.

Definition of Aging

All humans and animals (and other living organisms as well for that matter) undergo changes with time. As a multidimensional reality of life, aging is difficult to define simply. The National Institute on Aging states that “in its broadest sense, aging merely refers to changes that occur during the lifespan”. The World Health Organization (WHO) defines aging as a “process of progressive change in the biological, psychological and social structure of individuals’. Yet another definition is “the lifelong process of growing older at cellular, organ, and whole-body level throughout the life span” ¹¹.

From a biological standpoint, aging is often used synonymously with the term senescence, defined as “a biological process of dysfunctional change by which organisms become less capable of maintaining physiological function and homeostasis ¹².

Thus, aging can be viewed as a decline, change or development. A decline in body and mental functions has a negative connotation. A change in body and mental functions is neutral in meaning. However, not all aspects of aging decline with age. Our ability to love and be loved does not diminish; at the beach we might pick up grand-kids instead of sweethearts, but our capacity for joy is undiminished. As we will see below, a third view of aging is that of further development. Like age itself, experience, knowledge and wisdom can only increase with time.

One of the reasons for the lack of a singular definition of aging is that it can be considered in so many different ways, according to social, behavioral, physiological, morphological, cellular and molecular changes and norms. Research has led to a number of theories being proposed that may explain the aging process.

Theories of Aging

I want to make it clear right from the start that the ultimate causes of aging remain unknown. The aging process is complex and multifactorial. However, intense research over the past decades has culminated in several theories of aging ^{13 14}. These theories of aging can be categorized into different levels: evolutionary, molecular, cellular and systemic (whole body). The table below summarizes these theories and gives a brief description of each.

Classification and brief description of main theories of aging

Don’t worry if you don’t understand all the terms in the table; I put it here just as a demonstration and summary of the different aging/anti-aging research domains.

The major theories of aging are all specific of a particular cause of aging, providing useful and important insights for the understanding of physiological changes occurring with aging. While proponents of any specific theory might state that their theory is the “one and only”, it should be noted that there is a lot of overlap between them. Alterations of molecular events with aging may lead to cellular alterations, and these, in turn, contribute to organ and systemic failure with evolutionary implications for reproduction and survival.

Thus, the search for a single cause of aging (such as a single gene or the decline of a single body system) has recently been replaced by the view of aging as an extremely complex, multifactorial process ¹⁵. In fact, it is very likely that several processes simultaneously interact and operate at different levels of the functional organization ¹⁶. In complex, multicellular organisms like humans and animals, the study of interactions among intrinsic (genetic), extrinsic (environmental), and stochastic (random damage to vital molecules) causes provides a more fruitful global approach conducive to a comprehensive and realistic understanding of the aging process. Therefore, different theories of aging should not be considered as mutually exclusive, but may be complementary of others to explain some or all the features of the normal aging process.

As the different theories of aging show, a great deal of the aging process is understood. In several animal species (rodents, monkeys), experimental interventions show that it is possible to delay the onset of functional decline and pathology, and to prolong the life span by manipulating molecular (e.g., free radical reduction), cellular (e.g., mitochondrial protection), and systemic (e.g., endocrine shifts) mechanisms ¹⁷. And recent progress in anti-aging research shows exciting promising applications for therapeutic human interventions ^18-22. I will cover this in detail in part two of this article.

Usual “Normal” Aging and Successful Aging

Many people see aging as a time of cognitive and physical decline. For the past three decades, the general public and most scientists and have accepted this negative age-stereotype as the norm ^{23 24}. The elderly have been viewed and labeled as, ‘ill and/or disabled’, impotent’, ‘ugly’, ‘mentally declining’, ‘mentally ill’, ‘useless’, ‘isolated’, ‘poor’ and ‘depressed’. This negative stereotyping of and discrimination against people because they are old is known as “ageism” ²³.

Studies of human aging in the 1960s to 1980s focused on average “normal” age-related functional losses with aging in organs and systems of the body ²⁵. While it is true that bodily functions degrade as we get old, we have all seen people who look younger and are more capable than their peers. This has even been scientifically documented ^{26 27}. The traditional aging research totally neglected this, despite evidence that there are substantial functional differences of older person within the same age groups. Differences in functionality within age groups were simply attributed to genetic endowment. Although genetic factors contribute to the way we age, and is a field of research on its own ²⁸, our genes still only account for a minor part of how gracefully we age. Twin studies that examined the influence of genes on aging have shown that heritability explains about 20-30% of differences in lifespan, and 22% of differences in functioning ²⁹. Both longevity and functioning appear less heritable than cognitive ability ³⁰. Thus, most of the differences between how gracefully we age stem from non-heritable influences of peoples environment and lifestyle, which are not part of the aging process.

Thankfully, in the 1980s and 1990s the view of aging started to shift and challenged the inevitability of functional impairment and of disease in the elderly ^{31 32}. This new view of aging groups the aging processes into three possible paths ^{31 32}:

1. Aging, with disease and disability.
2. Usual aging, with the absence of overt pathology, but with the presence of some declines in function.
3. Successful (or healthy) aging, with little or no pathology and little or no functional loss.

Such a grouping of aging processes de-emphasizes the view that aging is exclusively characterized by declines in functional competence and health, and re-focuses on the substantial heterogeneity among old persons. It also underscores the existence of positive outcomes (i.e. without disability, disease, or major physiological decline), and highlights the possible avoidance of many, if not all, the diseases and disabilities usually associated with old age.

According to the new perspective on aging, mechanisms of successful aging consist of:

1. Persistence of normal function.
2. Compensatory responses induced by exercise, good nutrition, and education to restore function.
3. Interventions to replace deficient function (as represented by replacement therapies).
4. Changing of health outcome by modifying risk profiles.
5. Prevention of disease.
6. Strengthening of social interactions.

With this new aging perspective, the traditional meaning of life span has been replaced by health span.

Successful Aging – what’s in a name?

While the concept of successful aging is popular among both scientists and the general population, there is no one single agreed upon definition for it. There’s even no agreement on the term to be used, with descriptors ranging from successful aging to healthy aging, productive aging, active life expectancy, healthy years, and aging well ^{31 33-37}.

According to the classic definition ^{31 32 38}, successful aging can be characterized as involving three components:

1. Freedom of disease and disability.
2. High physical and cognitive functioning
3. Social and productive engagement.

Later refinements to the definition have added psychosocial aspects to the definition, such as self-acceptance, positive relations with others, autonomy, environmental control, purpose in life, and personal growth ³⁹. It has also been suggested that successful aging is a developmental process that can be achieved at any stage in the life span ³⁹.

Regardless what criteria and what terms we use, we all want to have the capacity to thrive and prosper for as long as we live.

Lifespan, healthy life expectancy and longevity

Let’s take a look at some aging trends and projections.

The average lifespan of humans has increased over the past century, mainly a result of a significant improvement in sanitary conditions, public health reforms and improved personal hygiene, advances in medical knowledge and practices, and living standards ⁴⁰. The average life expectancy at birth is now approximately 75 years in males, and 80 years in females in the USA (World Health Organization 2003). This can be compared to 48 years at the beginning of the 1900s ⁴⁰.

In the United States, the population aged 65 and older was 3.1 million (4% of the total population) in 1900, in 1950, this number had increased to 12.2 million (8.1% of the total population), and in 2000 it grew to 35 million (12.4% of the total population) ⁴¹.  In 2008, 39 million people age 65 and over lived in the United States, accounting for 13 percent of the total population.

The older population grew from 3 million in 1900 to 39 million in 2008. The oldest-old population (those age 85 and over) grew from just over 100,000 in 1900 to 5.7 million in 2008. The baby boomers (those born between 1946 and 1964) will start turning 65 in 2011, and the number of older people will increase dramatically during the 2010–2030 period. The older population in 2030 is projected to be twice as large as their counterparts in 2000, growing from 35 million to 72 million and representing nearly 20 percent of the total U.S. population ⁴¹.  The oldest-old population is projected to grow rapidly after 2030, when the baby boomers move into this age group. The U.S. Census Bureau projects that the population age 85 and over could grow from 5.7 million in 2008 to 19 million by 2050. Some researchers predict that death rates at older ages will decline more rapidly than is reflected in the U.S. Census Bureau’s projections, which could lead to an even faster growth of this population ^42-44.

In 2000, the World Health Organization recognized that quality of life in old age is as important as increased longevity, and introduced the concept of healthy life expectancy (also called HALE), defined as the “average number of years that a person can expect to live in ‘full health’ by taking into account years lived in less than full health due to disease and/or injury” (World Health Organization 2000). A simpler way of saying this is that the healthy life expectancy is the number of years an individual is expected to live without any major debilitating diseases (World Health Organization 2000). The healthy life expectancy is about 67 years for males and 71 years for females (World Health Organization 2000).

The maximum observed lifespan represents the longest-lived member(s) of the population ⁴⁵. In humans, the oldest individual ever recorded was a woman, who died in 1997 in France at the age of 122 years ⁴⁶. The oldest recorded man  died in 1998 at the age of 115 ⁴⁷. By contrast, the average lifespan (or life expectancy at birth) refers to how long people live on average in a given population ⁴⁰. The theoretical maximum lifespan, or potential maximum lifespan,  is the theoretical highest attainable age ⁴⁵. Today, we don’t know what age this is, but it has been speculated to be around 125 years ⁴⁸.

Do we have an immutable life span limit?

A fundamental question in aging research is whether humans possess an immutable life span limit. However, whether the maximum observed lifespan can and has increased is still controversial. According to some scientists, it has remained constant ^{49 50}. In contrast, others have shown that the maximum age at death has been rising over the past century in industrialized countries ⁵¹. For ex. statistical analysis of the longest available series of reliable information on the upper limits of achieved human life span, has shown that from 1969 to 1999 maximum life span increased by 1.1 years every decade. The table below shows more specifically the progressive changes in the average and maximum life spans ⁴⁰.

Average change (in Years Per Decade) in average and maximum life spans in Sweden ⁵¹.

Thus, even though the average life span has increased more than the maximum observed life span, the data clearly shows that the maximum observed life span is not immutable, and that our life span limit is steadily increasing as well.

Predictors of Successful Aging – valuable lessons from our current centenarians

Let’s take a look at what our current successful elders are doing to age successfully, and what physiological characteristics they display. Centenarians, those who are 100 years old or older, represent an intriguing model for ageing studies, since they demonstrate extreme longevity, and at the same time a proportion of them have aged successfully and have less diseases than the younger elderly ^{52 53}.

It has been shown that autonomous centenarians partake in regular exercise (in proportion to their physical capabilities), have more frequent intakes of protein and regular sleep patterns, and no history of drinking ⁵⁴.  Other consistent predictors of healthy aging are low blood pressure, low serum glucose, not smoking cigarettes, and not being obese ⁵⁵. Typical of autonomous centenarians are better visual acuity, preserved masticatory ability and living at home ⁵⁴. They have been relatively healthy and independent for most of their lives and don’t experience a significant functional decline until the very end of their lives ⁵⁶.

Other factors that have been documented in centenarians are a higher resting metabolic rate and lower waist-to-hip ratio ^{57 58}, higher IGF-1 levels ⁵⁹, and preserved thyroid function ⁶⁰, immunity ⁶¹ insulin sensitivity and glucose action ⁶². Centenarians also have been shown to have a less atherogenic plasma lipid profile (lower LDL and higher HDL, and larger LDL and HDL particle sizes) than aged subjects ^{63 64}. Also, while the prevalence of dementia increases with age, it is not inevitable in centenarians ^65-67, and cognition actually seems to be important for longevity ⁶⁸.

The rise of Generation C

According to watchers of consumer trends, a new generation – Generation C – will emerge in the course of the next 10 years. Born after 1990, they are referred to as “digital natives”. Now beginning to attend university and enter the workforce, they are expected to transform the world as we know it ⁶⁹. The “C” stands for “connected,” “communicating,” “content-centric,” “creative,” and “change”; however, it may just as well stand for “centenarian” as for the first time in history many of this birth cohort will live 100 years or more.

Centenarians, once considered rare, are now starting to become commonplace. Indeed, they are the fastest growing demographic group of the world’s population, their numbers having roughly doubled every decade since 1950, and they are globally projected to more than quintuple between 2005 and 2030 ⁷⁰.

Allostatic load – small insults add up over lifetime

Beyond the biological effects of aging, much of the illness and disability in the elderly is related to risk factors present at younger ages ⁵⁵. If you are in your 30s and think “I start to worry about that when I hit 50” you’re wrong. The sooner you start to take care of your health by exercising regularly and eating healthy, the better off you will be when you get older. Even early age nutrition and exercise habits in kids and teenagers have an impact the aging process ⁷¹. It has been shown that healthy lifestyle choices encompassing diet, physical activity, body fat (weight) reduction and stress control can add at least ten years to healthy, good quality, life expectancy ⁷².

Related to successful aging and the risk for diseases and functional declines is allostatic load, which is the cumulative physiologic toll “wear and tear” exacted on the body over time by efforts to adapt to life experiences and demands ^{73 74}. Allostatic load is measured through a composite index of indicators of cumulative strain on several organs and tissues, but especially on the cardiovascular system, and reflects the damaging consequences of the body’s response to chronic stress ^{75 76}.

Higher allostatic load scores have been associated with increased mortality ⁷³ and poorer cognitive and physical functioning ⁷⁴, and predict larger decrements in cognitive and physical functioning in older men and women  ⁷⁴. In addition to being an index of wear and tear on the body, elevations in allostatic load predict an increased risk for the incidence of cardiovascular disease, independent of sociodemographic and other health risk factors ⁷⁴. Allostatic load is also an independent predictor of functional decline in elderly men and women ⁷⁷.

Thus, even if you’re in your 20s or 30s, it is smart to think about the health implications of your current habits and lifestyle.

It is never too late

If you think after having read the previous paragraph “Shoot, it’s too late for me now, the damage is already done”, you’re wrong! Several studies have shown that improving health related habits and reducing risk factors even at older ages confer substantial benefits.

For example, a study followed middle-aged men (45-68 years) who were free of morbidity and functional impairments at baseline, over to 40 years (1965-2005). The purpose was to assess overall and exceptional survival. Exceptional survival was defined as survival to 75, 80, 85, or 90 years without incidence of 6 major chronic diseases and without physical and cognitive impairment. Of the participants, 42% survived to age 85 years and 11% met the criteria for exceptional survival to age 85 years. High grip strength and avoidance of overweight, hyperglycemia, hypertension, smoking, and excessive alcohol consumption were associated with both overall and exceptional survival. In addition, high education and avoidance of hypertriglyceridemia were associated with exceptional survival, and lack of a marital partner was associated with mortality before age 85 years. A statistical risk factor models indicated that the probability of survival to oldest age is as high as 69% with no risk factors and as low as 22% with 6 or more risk factors. The probability of exceptional survival to age 85 years was 55% with no risk factors but decreased to 9% with 6 or more risk factors. Thus, if you have any of the common risk factors that face most middle-age individuals, and make lifestyle changes to correct them, you will increase your probability of a long and healthy life ⁷⁸.

In another study that evaluated the relationship between changes in physical fitness and risk of mortality in men, it was found that going from being unfit to fit leased to a reduction in mortality risk of 44% relative to those who remained unfit 5 years later, even after adjusting for other risk factors. For each minute increase in maximal treadmill time, there was a corresponding 8% decrease in risk of mortality. This is quite impressive, and should encourage unfit folks to improve their fitness by starting a physical activity program even if they are in the middle-age ⁷⁹.

In a study of the impact of middle-age physical activity on physical function in early old age, individuals aged 39 to 63 years at baseline, were followed to 9 years. It was found that relatively fit and healthy middle-aged men and women who were physically active at recommended levels, were more likely to report high physical function at follow-up, compared to their sedentary counterparts. The association between initial level of physical activity and high physical function at follow-up remained after adjustment for baseline level of physical function and the presence of long-standing illness. Thus, participation in a physically active lifestyle during mid-life appears to be critical to the maintenance of high physical function in old age ⁸⁰.

Benefits of risk factor prevention in Americans aged 51 years and older was shown in a study that assessed the potential health and economic impact of reducing common risk factors in older Americans. The gain in life span from successful treatment of obesity, hypertension (high blood pressure) and diabetes was estimated to be up to 4 years. Despite living longer, those successfully treated for any of these risk factors would have lower lifetime medical spending, which indicates that the extra years added to life are healthy disease free years ⁸¹.

Even at old age we have a notable capacity to adapt to regular exercise. Aerobic exercise results in improvements in functional capacity and reduced risk of developing type II diabetes in the elderly. High-intensity resistance training (above 60% of the 1 repetition maximum) has been demonstrated to cause large increases in strength in the elderly. In addition, resistance training results in significant increases in muscle size in elderly men and women, and has a positive effect on multiple risk factors for osteoporotic fractures in previously sedentary post-menopausal women. Thus, old age does not decrease the capacity to adapt to a progressive resistance training program, and exercise may minimize or reverse the syndrome of physical frailty which is so prevalent among the oldest old ⁸². Even in very elderly 87 year old people resistance exercise training is a feasible and effective means of counteracting muscle weakness and physical frailty ⁸³.

A very interesting study sought to characterize the muscle weakness of the very old and its reversibility through strength training ⁸⁴. Ten frail, institutionalized volunteers aged 90-96 years undertook 8 weeks of high-intensity resistance training. Strength gains averaged 174% and midthigh muscle area increased 9.0%, while gait speed improved 48% after training. It was concluded that high-resistance weight training leads to significant gains in muscle strength, size, and functional mobility among frail residents of nursing homes up to 96 years of age ⁸⁴. Thus, with exercise training of sufficient frequency, intensity and duration, it is quite possible to increase muscle mass, strength and endurance at any age, and prevent sarcopenia, obesity, type II diabetes, coronary artery disease, hypertension, and osteoporosis. There is no pharmacological intervention that holds a greater promise of improving health and promoting independence in the elderly than does exercise ⁸⁵.

These studies clearly prove that it is never too late to start living healthier and benefit from those changes. While it’s certainly better to start healthy habits at a young age and keep them for a lifetime, for those who have strayed (that is, most people!) nature is remarkably forgiving. Not only can we recover much lost function and decrease risk, but we can actually increase function and health beyond our prior level.

The three steps toward extending your life and health span

One way to look at our path to longevity and health span is to regard it as a journey over three sequential steps. Step 1 is based on therapies that exist today, like exercise, nutrition and dietary supplementation. Step 1 will take us to step 2, which consists of biotechnology therapies. Step 2 will then take us to step 3, the nanotechnology/artificial intelligence revolution, which will lead to life spans that are currently incomprehensible, but which will soon be commonplace, measuring in the hundreds of years ^{86 87}.

The step 2 and step 3 anti-aging technologies, which have potential to extend our health span more than we ever dreamed was possible, are controversial topics and surrounded by ethical and political issues. Since BrinkZone is a site about nutrition and exercise, I will not cover these topics here.

Wrap up

There’s no excuse to treat the aging process itself as a reason for disability and disease at older age. A wealth of studies are showing over and over again that many, if not most, of the aging related functional declines and disabilities and can be prevented with non-aging related lifestyle factors like exercise and nutrition. A successful old age lies not so much in out stars and genes, as in ourselves. Step up, take control, and start adding both years to your life, and life to your years!

In part two of this article I will cover nutrition and dietary supplements that are currently being researched for their potential anti-aging effects, and that you can expect to see popping up on the supplement shelves in the near future. Stay tuned!

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About Monica Mollica > www.trainergize.com

Monica Mollica has a Bachelor’s and Master’s degree in Nutrition from the University of Stockholm, Sweden, and is an ISSA Certified Personal Trainer. She works a dietary consultant, health journalist and writer for www.BrinkZone.com, and is also a web designer and videographer.

Monica has admired and been fascinated by muscular and sculptured strong athletic bodies since childhood, and discovered bodybuilding as an early teenager. Realizing the importance of nutrition for maximal results in the gym, she went for a major in Nutrition at the University.

During her years at the University she was a regular contributor to the Swedish bodybuilding magazine BODY, and she has published the book (in Swedish) “Functional Foods for Health and Energy Balance”, and authored several book chapters in Swedish publications.

It was her insatiable thirst for knowledge and scientific research in the area of bodybuilding and health that brought her to the US. She has completed one semester at the PhD-program “Exercise, Nutrition and Preventive Health” at Baylor University Texas, at the department of Health Human Performance and Recreation, and worked as an ISSA certified personal trainer. Today, Monica is sharing her solid experience by doing dietary consultations and writing about topics related to bodybuilding, fitness, health and anti-aging.

Successful Aging – it’s your choice! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness

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The Ultimate Prowler Highlight Vid! is a post from: The Final Frontier In Bodybuilding , Fat Loss, Health & Fitness