According to Dr. Loren Cordain, the author of the Paleo Diet, we all need to model our 21st century lifestyles after our primal hunter gatherer ancestors to live a healthier lifestyle and eliminate a lot of the diseases that are plaguing our nation, such as obesity and diabetes. I have read a lot about this lifestyle. I must say I have to agree.

Here are some Paleo rules that you can implement in your lifestyle to improve your overall health and fitness level.

Rule #1: Eat lots of plants and animals The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Rule #2: Avoid poison For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains.

Rule #3: Move frequently at a slow pace The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue. Avoid sitting down for long periods of time to implement this concept.

Rule #4: Lift heavy things Frequent bursts of intense physical effort were a daily part of the caveman’s life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power. Make sure to perform a full-body strength training routine three times per week

Rule #5: Sprint once in a while For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.  When performing cardio utilize various types of methods.

Rule #6: Get adequate sleep The rising and setting of the sun dictated the length of the caveman’s day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.

Rule #7: Play Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Rule #8: Get adequate sunlight It’s impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

In the end the concept seems pretty realistic. After all, this is what all health and fitness professionals preach. For exercise use strength training, perform interval training for cardiovascular exercise, and limit sitting down for prolonged periods of time. For nutrition, limit processed foods and chemically enhanced foods, include a variety of colorful fruits and veggies, consume healthy fats such as fish and nuts.

This leads me to ask the big question. What have we evolved into? A more intelligent and technological nation, or an unhealthy sedentary nation? I would rather live like the caveman.

Justin Grinnell B.S., CSCS is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columns and vidoes on the Healthy & Fit Magazine Web site. You can reach him at 517.708.8828 or mystateoffitness.com

For Healthy & Fit Magazine January means the 2012 Gym Guide will be featured, listing area gyms and fitness facilities. For myself, and my staff at State of Fitness in East Lansing, it means it’s time to set goals for 2012.

So take advantage of this issue:  Use it to help you select a gym, find a trainer, and establish your personal path for wellness. And as you journey forth, follow these five tips to help you adhere to your 2012 health and fitness goals.

Tip Number 1: Do You Really Care?

Research shows that four out of five people abandon their New Year’s resolutions by January 20.  To be successful, goals should be inspiring and reflect what is personally important, not prescriptive and based on what others expect.

Look back on this past year and ask yourself, “Was I happy with my health and how I felt this year?”  If you are not healthy, you are less likely to be happy simply because you don’t feel good.

Tip Number 2: Make Your Goals Clear

It is important to set very clear ‘next step’ goals.  If weight loss by a specific date is the goal, establish a series of small interval goals to lead you to that conclusion.  It is easier to stay committed when you see regular, small successes leading to your bigger goal.

Tip Number 3: Make it Personal

We all make personal goals, but are we committed? Stats say 33% of people who fail to complete their New Year’s resolution say it was because it was something they weren’t really committed to.

Was your goal picked because it sounded fun?

Perhaps someone told you it would be good for you? Here is a way to see if losing weight and getting healthier means a lot to you personally.

Make a list of all of the things that make you happy. It can be simple things like looking forward to going out with friends, playing basketball in the driveway with your kids, or simply getting dressed to go to work.

You would be surprised to see that a lot of people dread doing these things because they are overweight, don’t have energy, and lack self-confidence because they don’t feel good about their health and themselves.

Then make a list of all the things that are important to you in all aspects of life. Small or big it doesn’t matter.  Then, write down all the common things between what makes you happy and what is important to you.

If a lot of these things can be related to how healthy you are, then you will have a much better success rate at achieving your health and fitness goals this 2012.

Tip Number 4: Keep it Simple

Instead of setting multiple resolutions and overwhelming yourself, consider just setting one goal —the most important health and fitness goal you want to achieve this year.  If you add other goals to that, such as lifting weights five days a week, eating only broccoli and chicken breast, running a marathon, and building a tool shed out back, you will lose sight of what is important to you. Then, as we discussed above, set small achievable goals each week for that ONE goal in order to achieve it.

Tip Number 5: Keep It Positive, Be with Positive

We rarely ever use the word “don’t” in the right context. If I tell you, don’t think about work right now, you immediately think of work, right? You can’t help it. So, why does it make sense to make a New Year’s resolution that involves the word, don’t?

Instead, frame positive resolutions. It’s not helpful for us to say things like, don’t drink so much diet soda, or, don’t be so lazy and go work out.

These are not good objectives for our mind set. It doesn’t help us achieve our goals. We want to set positive goals such as, ‘I want to cut down to two diet sodas a week and drink more water,’ or, ‘I want to work out three times a week.

It will also help if you put yourself in positive environments. If you are around friends, family, and co-workers that encourage you to drink more water, less soda, studies show you are more likely to achieve this goal.

Studies also show that people who engage in running and walking groups, group fitness classes and group personal training sessions are more likely to stick with exercise due to the friendships they form, and the sense of accountability that is developed.

If you set positive goals, and put yourself in positive environments, you give your brain a much better chance of helping you achieve your health and fitness goals for 2012.

Justin Grinnell B.S., CSCS is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columns and vidoes on the Healthy & Fit Magazine Web site. You can reach him at 517.708.8828 or mystateoffitness.com

Five tips to maintain healthy resolutions:

1.  Create a realistic weight loss goal and time frame in which to accomplish it: An extreme diet may help you drop lbs quickly, but it won’t last and will most likely cause weight gain in the end.  Aim to lose 1-2 lbs per week for a healthy, sustained weight loss.

2.  Make Exercise a Priority: Just like an important meeting or spending time with your loved ones- plan your exercise routine, put it in your calendar, and set reminders.  Having something in your calendar will help remind you of your goals and keep exercise momentum going when you’d rather do something else. Make sure to have a gym alternative for the days you just can’t make it. Buy a couple of exercise DVDs to pop in while at home or on vacation. No excuses.

• Recommendation: Try the new Burn DVD which combines Pilates, cardio, and strength training for a full body workout. All you need is a mat and some weights, so setting up for your workout takes seconds.

3.  Commit to a goal, and share it with others: Studies show that when we communicate our goals to others, we’re more likely to stick to them.

4.  Know yourself and plan ahead: If you find that there are certain times of the day where you tend to over-eat or reach for unhealthy snacks, remove temptation by bringing healthy snacks to work with you.

Make sure that the snacks are:

• high in protein so that you’ll feel fuller longer
• low in refined sugar that you don’t spike your blood sugar levels and crave sugar the rest of the day.

5. Set Yourself Up for Success: Remember that weight loss requires a caloric deficit, which means that you burn more calories than you take in.  Be careful not overeat or indulge simply because you’re exercising more.  Many people “reward” themselves after a hard workout with a big meal that ends up replacing all or more calories than they just burned.  Before a workout, make sure to get enough complex carbohydrates AND protein, and after the workout, concentrate more on protein to help muscle repair and tone.

As a personal trainer for more than eight years and owner of the popular Burn studios in San Francisco, including recently-opened third location of Russian Hill, Lisa has successfully applied her vast fitness know-how to everyone from the absolute beginner needing basic knowledge to enthusiasts who want to professional athletes in training. So, when it comes to working out, this woman knows her stuff. Heed her sage advice and you are sure to be the hot bod on the beach this summer!

According to the ACR more than 27 million Americans over age 25 suffer from OA—a leading cause of disability worldwide—with pain being the most problematic symptom for patients. The economic burden from OA is substantial, with reports estimating the U.K. annual loss of productivity cost at £3.2 billion. In the U.S., the Centers for Disease Control and Prevention (CDC) estimates job-related OA costs $3.4 to $13.2 billion per year. Prior studies suggest knee OA, specifically, is associated with impaired physical function and substantial societal burden. In fact, the CDC reported close to 500,000 total knee replacements were performed in the U.S. in 2004 with more than $14 billion spent on hospital costs related to the procedure.

“Our study is the first community-based investigation of knee pain patterns using multiple assessment points over a 12-year period,” explains lead author Nigel Arden, MSc, MD, a Professor of Rheumatology at the University of Oxford in the UK. “Understanding the prevalence and predictors of knee pain is the first step in developing comprehensive pain assessment plans that could lead to more targeted treatment options for those burdened by OA.”

For the present study, researchers used data obtained from participants of the Chingford Study, a prospective population-based study of OA and osteoporosis established in 1989. More than 1,000 women between the ages of 44 and 57 years (median age of 52 years) participated, and were representative of women in the U.K. general population in terms of weight, height and smoking characteristics. At the end of the 12-year study, data relating to self-reported knee pain was analyzed and used to classify the 489 remaining participants into four pain groups—asymptomatic, persistent, incident, and intermittent.

The team found a prevalence of 44% for “any days of pain” and 23% for “pain on most days of the previous month” in the cohort at the end of the study period. Of those experiencing “any pain” versus “pain on most days,” 9% and 2% had persistent pain; 24% and 16% had incident pain; and 29% and 18% had intermittent pain, respectively. Researchers determined that a higher BMI predicted persistent and incident pain patterns, while radiographic OA was a predictor of persistent pain. Those reporting knee injury were likely to have persistent or intermittent pain patterns.

The authors suggest a primary strength of this study is that it describes the natural history of knee pain over a long-term period and incorporates data from multiple time points. Study findings confirm the presence of variable pain patterns, with few women consistently reporting knee pain at each measurement time point. Professor Arden concludes, “Validation of our findings through reproduction in other patient groups is needed to advance knowledge of knee pain predictors that will ultimately enhance prevention and treatment strategies for those with OA.”

A nationally representative sample of more than 2,600 men and women, ages 18-85, found that 150 minutes of moderate to vigorous activity a week, which is the national guideline, provided a 65 percent improvement in sleep quality. People also said they felt less sleepy during the day, compared to those with less physical activity.

The study, out in the December issue of the journal Mental Health and Physical Activity, lends more evidence to mounting research showing the importance of exercise to a number of health factors. Among adults in the United States, about 35 to 40 percent of the population has problems with falling asleep or with daytime sleepiness.

“We were using the physical activity guidelines set forth for cardiovascular health, but it appears that those guidelines might have a spillover effect to other areas of health,” said Brad Cardinal, a professor of exercise science at Oregon State University and one of the study’s authors.

“Increasingly, the scientific evidence is encouraging as regular physical activity may serve as a non-pharmaceutical alternative to improve sleep.”

After controlling for age, BMI (Body Mass Index), health status, smoking status, and depression, the relative risk of often feeling overly sleepy during the day compared to never feeling overly sleepy during the day decreased by 65 percent for participants meeting physical activity guidelines.

Similar results were also found for having leg cramps while sleeping (68 percent less likely) and having difficulty concentrating when tired (45 percent decrease).

Paul Loprinzi, an assistant professor at Bellarmine University is lead author of the study, which was conducted while he was a doctoral student in Cardinal’s lab at OSU. He said it is the first study to examine the relationship between accelerometer-measured physical activity and sleep while utilizing a nationally representative sample of adults of all ages.

‘Our findings demonstrate a link between regular physical activity and perceptions of sleepiness during the day, which suggests that participation in physical activity on a regular basis may positively influence an individual’s productivity at work, or in the case of a student, influence their ability to pay attention in class,” he said.

Cardinal said past studies linking physical activity and sleep used only self-reports of exercise. The danger with this is that many people tend to overestimate the amount of activity they do, he said.

He added that the take-away for consumers is to remember that exercise has a number of health benefits, and that can include helping feel alert and awake.

“Physical activity may not just be good for the waistline and heart, but it also can help you sleep,” Cardinal said. “There are trade-offs. It may be easier when you are tired to skip the workout and go to sleep, but it may be beneficial for your long-term health to make the hard decision and get your exercise.”

Determining the best exercises to strengthen the lower back will depend on an individual’s personal preferences and tolerance for activity.

Some key strategies for success include:

• Start slow. Results are not always noticeable right away. It takes time for a body to change so be patient.
• Develop a support system … exercise with a friend or family member.
• Find activities you enjoy. Try out new things to find what you like most and to prevent boredom.

There are several benefits regular exercise can provide someone who suffers from low back pain:

• Improving muscle and ligament strength helps support the spine, which can lead to improved function and even the ability to perform activities that may have been limited before. Improving overall strength and physical conditioning may also prevent re-injury.
• Improving flexibility of muscles and joints can help relieve pain.
• Achieving a balance of increased strength and flexibility may aid in decreasing old compensatory movement patterns. This is when the body compensates for pain by moving in awkward ways. For example, when you limp to relieve pressure on a twisted ankle. These adjustments can actually cause more pain in the long run.
• Maintaining a healthy weight reduces stress on the spine and joints. Exercise can help by increasing metabolism and encouraging healthy eating.
• Sleeping may be improved. Exercise helps people fall asleep faster and sleep more deeply.
• Exercising is also beneficial by acting as a mood enhancer, increasing endorphins (the body=s natural painkillers), reducing stress and increasing self-esteem.

Discuss options with a physical therapist to get started on a regular exercise program.

To learn more information about improving lower back pain and the available services at HGB Rehab and Wellness Center call 517-543-9575. It offers a wide variety of options to help you achieve fitness and wellness goals.

Runners frustrated by the grind of training should keep in mind what motivated them in the first place, according to Jed Hummel, running and fitness coach at Sola Life & Fitness, Beaumont Health System’s medically based fitness center in Rochester Hills, Mich. Hummel has run five marathons himself and is preparing for the Detroit Free Press Half Marathon in October and the Boston Marathon in April.

“Runners need to remember all the work they’ve done to this point. They’ve come this far – they are almost there. People gain confidence as they go through training and they shouldn’t lose sight of that,” Hummel said. “Find other people to run with for these last long runs to help push through to the end. There is nothing magical about a 20-mile run. Most of it is mental.”

Hummel said the aches and pains many runners feel at this stage of their training are small, nagging things. Working with a running coach can help avoid more serious injuries. He recommends warming up first and incorporating a good stretching routine after running.

“A lot of times, you need to give your body a little extra rest and that’s all it needs. But if you’re not feeling better in two to three days, go get it checked out,” Hummel said. “It’s better to be a little undertrained and get enough rest.”

A key tip for runners in the final days leading up to the race is for them to stick with their routine.  Don’t try new foods, new shoes, new socks or new anything.

“If you buy a cool new shirt for race day, make sure you practice in it a few times to ensure you won’t chafe or have other problems. Eat what you’re used to,” Hummel said. “Nothing new on race day!”

Hummel earned a bachelor’s degree in exercise science from Grand Valley State University, and currently is an exercise science master’s student at Oakland University. He completed a cardiac rehabilitation internship at Beaumont Hospital and is certified by the American College of Sports Medicine as a clinical exercise specialist.

He started running on the cross country team in high school and has been hooked on running ever since.

But recent increasing expectations about academic achievement, coupled with budget cuts, have prompted many schools to cut back on both recess and gym class.

The U-M C.S. Mott Children’s Hospital National Poll on Children’s Health asked parents of children 6 to 11 years old for their views about physical activity in schools.

“Parents are virtually unanimous that it’s very important for elementary-school kids to get physical activity during every school day,” says Sarah Clark, M.P.H., associate director of the poll and associate director of the Child Health Evaluation and Research (CHEAR) Unit at the U-M Medical School . “However, one-third of parents think that their kids do not get enough physical activity at school.”

Thirty-five percent of parents feel their children’s elementary schools have too little time in gym class, 26 percent think there is not enough playground equipment and 22 percent say there is too little time for recess.

“Academic and budget pressures threaten schools’ ability to provide outlets and opportunities for children’s physical activity.  Many parents are noticing that something is missing,” says Clark.

Another key result from this poll is that parents’ own weight is related to perceptions of the need for schools to help children be physically active.  With regard to time for gym, playground equipment, time for recess and playground space, overweight and obese parents were more likely than other parents to say their kids did not have enough during the school day.

“This is a new insight at the national level, indicating that parents with their own weight challenges are even more likely to see schools as a key partner in addressing the risks of obesity for their own kids,” says Clark.

“School officials should note the strong support from parents for the importance of physical activity during the school day for children in the elementary grades,” continues Clark.  “Parents see many reasons why physical activity is valuable for their children—not just in preventing obesity but also in promoting healthy physical development.  For parents of children in elementary school, it is critically important that children get the physical activity they need during the school day.”

For more information, please visit the C.S. Mott Children’s Hospital National Poll on Children’s Health: http://www.med.umich.edu/mott/npch/

Other resources on this topic include:

• Physical activity for children and teens http://www.uofmhealth.org/health-library/aba5595
• First Lady Michelle Obama’s Let’s Move campaign:  http://www.letsmove.gov/

Anna Robbins a 15 year old school-age lifter from Wisconsin won the gold medal in the women’s 63 (139 lbs) kilogram (kg.) class and was best school-age girl lifter with lifts of 42 kg. (92.5 lbs) in the snatch, 56 kg. (123 lbs) in the clean/ jerk and a 98 kg. (216 lbs) total. Carey Fortunate, a 36 year old master woman lifter from Roseville Michigan won the Best Open and Master Female Lifter awards. Competing in the 53 kg. (117 lbs) class she won the gold medal with a 42 kg (92.5 lbs ) snatch, 61 kg. (134 lbs) clean/jerk and 103 kg. (227 lbs) total.

Paul Jahjah, a 42 year old Lansing firefighter who battled Thursday’s fire at Jersey Giant near the Frandor area came out blazing and smoked the competition. Lifting in the 105 kg. (231 lbs) class, Paul earned the gold medal with his 117 kg. (258 lbs.) snatch and 141 kg. (311 lbs) clean and jerk. His 258 kg. (569 lbs) total also won him both the Open Men’s Best Lifter trophy and Men’s Best Master Lifter trophy which are based on a weight and weight/age coefficients. Paul is a member of the Cougar WLC and lives in Dimondale with his wife and two daughters.

The Cougar WLC and the YMCA of Lansing will hold this year’s Lansing Healthy & Fit Expo Olympic Weightlifting Invitational meet at the Lansing Center on September 24^th.

Spring is a time for renewal, and a great time to evaluate our lifestyle and schedule, look at what is not working, and make a change for the better.  If working out alone is not working for you, a new fitness center can be a great jump start to a stalled fitness program, with trained staff always there to assess your needs, teach you the best methods, help you stay motivated, and provide opportunities to make new friends, join fun classes and most importantly, get results.

There is a special motivational energy within fitness centers, when people come together with common goals and exercise along side one another that you just don’t feel at home.  So many individuals at medically-based fitness centers are celebrating success this spring from their diligent efforts to combat high blood pressure, diabetes, high cholesterol, obesity, osteoporosis, depression and cardiovascular disease.  They slowly built an effective plan, together with our exercise professionals, to use exercise as their medicine. Many of their doctors have given the approval to cut back, and in some cases, stop taking pills for these serious conditions.

Dawn Rodman, MS, says medically-based fitness centers can provide a warm, friendly environment that will give individuals the tools and motivation they need to get in shape and get results.

“As an alternative to working out alone, seek a facility that provides personalized instruction with a fitness professional, has a robust and dynamic group exercise schedule, with something for everyone, all ages, sizes and fitness levels.  Some facilities offer specialty services such as Pilates, indoor group cycling, yoga, massage, and personal training to round out the depth of opportunity,” says Rodman.

It takes time to get out of shape, and likewise, getting back into shape takes the right dynamic environment for you to be successful. Fun classes, camaraderie, expert help, and people who really care about your success can make all the difference.  If you have been thinking that some regular exercise would really help, and especially if your doctor has echoed that sentiment, make the move this spring.  Your body and your loved ones will thank you.

If working out by yourself is not working out, call Dawn Rodman at the HGB Wellness Center at 543-9575 for expert advice on how to make exercise work for you.  To read more about how exercise can be medicine, go to www.hgbhealth.com/wellness