Jillian Chacon
@ChaconJillianMS Nutritional Science, Palo Alto, CA
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GREAT LISTEN! Something is better than nothing w/ exercise If he were to pick one, strength training over aerobic Strength training has many of the same benefits of aerobic plus more Bone health, posture, more lean body mass, etc podcasts.apple.com/us/podcast/078…
Brad Schoenfeld, Ph.D. (@BradSchoenfeld) discusses his research showing: • 1-3 reps from failure can promote muscle adaptations • training load (heavy vs. higher volume) • benefits from inter-set stretches This is a 2-hour awesome conversation! youtu.be/SUy6HwOhT3U
Tissue length is increased by adding resistance Improving range of motion in my squat has taken 4+ years doing mainly barefoot loaded lunging, squatting, hinging variations Haven’t touched a foam roller in 5 years & the most mobile I’ve been
10 yrs into my fitness journey & still paying for a coach to write my program Just like we pay professionals for haircuts & house cleaning why wouldn’t we do the same for our fitness? Find a coach who personalizes & teaches autonomy
Can the next @ObesitySociety guideline on #obesity management throw out BMI? I know the answer is No But my appts are spent convincing pts that their goal is #health, not a "normal" BMI, especially when achieving "normal" may require more harm (eg, side effects) than good
Her mindset around exercise has gone from: - a chore - all or nothing - hyper focus on the scale - painful To: - looking forward to training - intentional - preventing & reversing low back & joint pain #individualized
Holiday season: back to the basics before focusing on all the fluff - drinking enough water - daily walks - protein & fiber at most meals - gym days that feel good & not draining - more walks ☀️🌲
Building strength requires slowing down, honoring rest periods, being intentional w/ weight selection, positions, breathing It’s really HARD to do that in a fast-paced Barry’s, Organgetheory, or F45 class 🤷🏽♀️
With every phase of training, it’s connecting what we do in the gym to what they want outside of the gym For her it’s a healthy pregnancy and improved climbing & hiking Things like breathing, pelvic floor work, building lower body, grip, upper body ✅
Initial goal: build a consistent exercise routine coming out of Covid & confidence walking into a gym 2 years later: ⬆️ water intake ⬆️ postural endurance ⬇️ low back pain ⬆️ confidence in basic movement patterns & loading them 💪🏽 ✨Enjoys training! ✨
This study indicates that lifting heavy during pregnancy is safe and, "Participants who maintained pre-pregnancy training levels until delivery reported significantly less reproductive complications than those who ceased training levels prior to delivery" pubmed.ncbi.nlm.nih.gov/36331580/
Squeezing in a 30 minute movement session before a long day of school & work. It doesn’t always need to be a long, hard, sweaty session. Feeling rejuvenated after training > burning out
The FRONT page of the San Francisco Chronicle today! This is such great awareness and publicity of MECFS! Wow!
Learning to control her ranges of motion High time under tension In and out in 45 minutes Goal: make resistance training a sustainable practice in her life, improve self confidence & posture
Many of my patients think they have to run in order to lose weight. They eventually figure out they had to lose weight in order to run.
Yes. Walking works. For every 2,000 steps you take each day, your risk for premature death may fall by 8 to 11 percent, according to research published in the journal JAMA Internal Medicine. jamanetwork.com/journals/jamai…
Prepping for pregnancy, supporting her hobbies like indoor climbing & hiking Building upper body strength through compound lifts is crucial Increasing upper body strength also allows you to increase lower body strength bc you can now hold more weight 💪🏽
All the Peloton, HIIT and cardio in the world still won’t replace strength training Not doing strength training is leaving a huge chunk of optimal health on the table It doesn’t have to be a lot (2x/week is sufficient) but it does have to be consistent
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Dr PRC
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Brittany 🤍
@beee722 -
Blazon Scientific
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Sherry Liu
@SherryLiuXL -
Jared Brandon
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Adrienne Bitar
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kymber Maulden 🙋♀️🧘
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Riya Chaudhury
@RiyaChaudhury13 -
Michele
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Julie Brake
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Kelly Dixon 💙
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Saurabh Thosar, PhD
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