Reaching The Next Level In Healthy Living

Adopting a healthy lifestyle requires a commitment and consistency.    Even after making the choice evaluating your progress can become frustrating.  The pace of weight loss has slowed down or is not happening at all or you reached your desired weight/size, but now you want to focus on certain body parts or reach a new milestone.  The original program that has gotten you to where you are will not be enough to take you to the next level.  In order to do that a few things need to be examined before you panic.  A drastic change may not be necessary or it could be?  Before making that decision do a self-evaluation in a few areas:

Nutrition:  The first thing to examine when reaching a plateau is to examine your nutrition.   Are you getting enough protein, carbs, sleep, and drinking enough water.   Are you skipping meals, large gaps in between meals, too many calories, or too little calories?    If you're looking to lose weight, you might turn to a low-carbohydrate diet. However, carbs are a biologically important nutrient, so significantly reducing your intake can have negative effects of varying severity.  You may have reached your goal in size and weight and are getting stronger and conditioning is improving.  Increasing your carbohydrate intake will not set you back.  Just make sure they are the “good” carbs such as sweet potatoes, oatmeal, brown rice, and whole grains.  Be mindful of the sneaky carbs such as yogurt, fruit, and nuts.  The body slows down its metabolism in response to a lack of food or excessive amounts of exercise.  Make sure you have the right balance. 

Eating out often and not knowing all the ingredients and calories can set you back as well.  Frequently eating out usually happens because it is quick, convenient, and it tastes good. However, if you want to eat healthier or lose weight, making meals at home is often a healthier choice. Cooking your own meals can be just as fast, or faster, than restaurant eating when you factor in waiting for your order to be taken and food to be prepared.   It will require preparing meals ahead of time and not being an impulsive grocery shopper and eater.  Learn quick recipes for nutritious and healthy meals.  Eating healthy does not mean it has to taste bad.  You also have to give your palate time to adjust to the changes in your diet.  You did not acquire your taste buds overnight so they will not change immediately.

Do not fall into the trap of relying too much on supplements; they are called supplements for a reason.  Supplements fill the gaps in your whole food diet and help you get more from your efforts in the gym. They are not intended to be a replacement for a proper diet or hard work.

A diet of basic whole foods, supported intelligently with basics such as protein, fish oil, and pre-workouts are sufficient.

Make sure that your diet is nailed down before you start adding anything more than those to your routine. You'll get better results by mastering basic nutrition than if you have a subpar diet with superior supplementation.

Training Program:  Most of us have a picture in our head of the ideal body that we have seen before, "I'd like to look just like him/her. They look great!"  If you are close to your ultimate goal or progress has slowed on the way take a step back and reevaluate your training program.  Are you training as hard as you can?  Are you doing long cardio sessions and very little weights, long weight sessions and very little cardio?   Your ultimate goal may require a change.  Have you been doing the same routine with the same reps and weights for months?   Running the same distance in the same time?  It is great that you have been consistent, but some minor adjustments could be needed.

It could as simple as using dumbbells instead of barbells for a particular exercise.  Increasing the weight for the same amount of reps because you have gotten stronger and do not realize it.  Change is good, but how you change is even more important.  You should not panic.  In my opinion certain exercises are irreplaceable and should not be abandoned such as pushups, pull-ups, squats, deadlifts, and dips.    Bouncing back and forth between routines can cause some parts of your body to get overdeveloped while others remain undertrained.  Know what your body needs and what body parts need more attention than others.

Accountability is key with someone else and/or yourself.  Tracking your food intake and results each day will help you help you stay on course.  Your training sessions should be planned each week with a focus of what you want to accomplish in each session.  Use apps or spreadsheets to document food intake.  If you don't do this, it is just too easy to let the carbs and calories creep up.  It's a pain, but if you really want to make your weight goal, I think it's necessary to record what you are eating, and use this information to stay on plan.

Health Issues/Medication:  A food sensitivity can impact weight loss and muscle mass. For instance, some people find that dairy products stall weight loss, or perhaps gluten in some form is being eaten (low carb pasta, protein bars or some other processed low carb food).  Low nutrient levels in the appetite center of the brain can trigger a ravenous appetite and uncontrollable cravings! Our brain’s appetite center has receptors that know if we are deficient on key nutrients like iron, vitamin D, or B-vitamins.   It is easy to get consumed with counting calories and not focus on getting the necessary nutrients. 

If you are trying to lose weight prescriptions such as steroids, drugs for mental health, and beta-blockers can slow down the process or even cause weight gain.   Steroids such as Prednisone may cause weight gain, as steroids affect the metabolism. Approximately 25% people who are taking antidepressants gain weight as a result. Paxil and Zoloft are two of the drugs commonly mentioned in this regard. Weight gain may not be sudden but gradual, over weeks and even months.  Beta-blockers, which are prescribed for hypertension, may bring on fatigue. You may be less eager to be active as a result. Another side effect is water retention. Moderate amounts of weight gain have been observed with some of these beta-blockers.  

You can achieve whatever fitness goals you desire.   It is important to that you set realistic expectations about your progress and the timeframe required to achieve it. If you don't, you'll get discouraged, and that can take all the fun out of your lifestyle. I’m sure you have heard it over and over again, to be healthy, look good, and feel good, it is a lifestyle.   It is not a certain lift, program, or dietary trick that will lead to results.  If you have questions consult your doctor, fitness professional, and nutritionist.  If you are currently working with a personal trainer and/or nutritionist keep the lines of communication open and be honest about your habits away from the time you are with them.  That will help them help you.

Jamaal Piper

Health and Wellness Consultant/Personal Trainer

piperpersonaltraining@gmail.com

202-409-8674

The Wait For Transcendent

             Two sports are in search of a transcendent figure.  United States soccer and golf worldwide.   Soccer is considered the world’s most popular sport.  The World Cup recently ended and took the world by storm, including the United States.  American supporters bought 196,838 tickets for the World Cup, trailing only fans from Brazil. 

Tiger Woods is still a polarizing figure, but his lack of dominance the last six years in turn with an economy still recovering has impacted golf.  There are many young and talented golfers on tour, but none of them have captured the interest to increase television ratings and interest in the game. 

I must admit that I am a very casual fan of soccer.  I caught myself more intrigued by the World Cup as the tournament progressed and followed the United States Men’s National Team (USMNT) closely.  Recently I started working with a group of 5-8 graders in Washington, DC as part of a summer educational program doing an after school fitness elective.  As the World Cup was coming to a close I polled the class on their favorite sports.  Approximately half the class of 27 students raised their hands when I asked was soccer their favorite sport.  The other half liked basketball or both sports equally.  Many of them play organized soccer.

            The United States can have a sense of entitlement that our country has to be the best at everything, especially in regards to athletics.  I watched and read constant analysis on what the United States can do to close the gap and seriously contend for a major competition such as the World Cup. I can remember growing up and very few of my friends if any played soccer.  It was basketball, baseball, and/or football.  But since the inception of Major League Soccer (MLS) and the United States being awarded the World Cup in 1994 and the United States Women’s National Team winning the World Cup in 1999 the popularity of soccer in the United States has grown. 

From my personal observations of the recent World Cup it appeared that other countries simply have better athletes than the United States playing soccer.  Our best athletes will choose football and basketball over soccer.  In other countries such as Brazil and England their best athletes will choose soccer.  It is just the cultural differences that exists.  In the United States soccer is still more of a sport of privilege and structure.  Non-structured participation is just has important in developing the requisite skills in any sport.  I have witnessed more pick up soccer games at parks and fields in recent years than in the past.

The chance that a “special” American born soccer player taking the world by storm has increased.  The students I have worked with this summer are an example of the increased interest and excitement for the sport.

Golf has suffered a decline since the recession in 2007 and Tiger Woods personal and professional decline in 2008-09.   "Tiger Woods changed the game and interest in it," said Pat Rishe, professor of sports economics at Webster University. "We got spoiled by all he did when he was winning. He created a spike in golf that we're unlikely to see again."  According to the National Golf Foundation there were 25.3 million golfers in the U.S. in 2012. However, that's down from 25.7 million in 2011 and 26.1 million in 2010.

Another indicator used to show the decline in golf is the number of golf courses built. The NGF said that only 14 new courses (in 18-hole equivalents) were built in 2013 in the United States, and another 157.5 closed their doors, for a net loss of 143.5 courses.

The affection for football is more about teams.  Basketball is about star power and we have seen how a once in a generation star can take the sport by storm.  The 1980’s spoiled us with several such as Magic, Bird, Dr. J, and rise of Michael Jordan into the 1990’s.  After Jordan’s second retirement in 1998 the media looked to see who would be the next big star. LeBron James was on the cover of Sports Illustrated in 2002 as a high school junior looking proclaiming him “The Chosen One”.   Years later it is evident that he has become one of the most polarizing figures in recent memory. 

Golf is still a $75 billion business.  With the economy recovering and our society more interested instant gratification a sport such as golf that is difficult to learn, expensive to practice and play and has lost some of its luster.  Soccer in the United States has achieved a higher profile during the last decade, Veteran midfielder Joe Coe of the Aston Villa of the England Premier League is part of a preseason tour in the United States, "I’ve been coming here (United States) for about 10 years on these preseason tours, and every time I come the interest gets a little bit more. The fans are a little bit more excited to see you," he said. "I think football’s (soccer) growing here, and you saw that with the World Cup. America, I think they’ve done brilliantly, and you feel it’s growing then."

Soccer awaits its first American born transcendent star, golf is in search for the next one to arise and we will have to wait for both.  Soccer in the United States may always have to contend with what basketball legend Kareem Abdul-Jabbar stated, “Soccer doesn’t express the American ethos as powerfully as our other popular sports: We are a country of pioneers, and we like to see extraordinary effort rewarded... with points.”  The excitement of the World Cup will wane.  The sport will most likely continue its growth in this country and we have to be patient for that special moment to happen with a player or team, if it ever does.  Transcendent is something that cannot be forced.  It just has to happen and an atmosphere in place to allow it.

No Quick Fix

On Tuesday, Dr. Mehmet Oz was grilled by several senators regarding bogus products and ads on his syndicated talk show.   Since he started appearing Oprah Winfrey’s show a decade ago Dr. Mehmet Oz has had a history of being overly enthusiastic about some of the alternative and nontraditional treatments he’s highlighted, resulting in countless scammers cashing in on the questionable weight-loss treatments he’s described as “miracles”.  Dr. Oz admitted that his “cheerleading” for products that he admits are just “crutches” has caused trouble for himself and for the Federal Trade Commission.

Dr. Mehmet Oz

I watch Dr. Oz on occasion and in some instances his advice regarding, health, nutrition, and fitness appear to be helpful.  At other times I have been concerned on the frequency he discusses “quick” and “miracle” methods to weight loss whether it is a supplement or a form of eating.  What these methods feed on is the public’s urge to have a quick fix and not wanting to commit to the process to achieve health and wellness goals. 

Consumers spent $2.4 billion on weight loss services and products last year, according to the Federal Trade Commission. 

The Advertising Self-Regulatory Council, the Council for Responsible Nutrition, which represents supplement makers, and other groups said they supported self-regulation. They also support the FTC's seven point gut check that the agency says people should use as a guide in assessing ads for products that look too good to be true.

FTC advises if the ad claims the product...

• Causes weight loss of two pounds or more a week for month or more without dieting or exercise;
• Causes substantial weight loss no matter what or how much the consumer eats;
• Causes permanent weight loss even after the consumer stops using the product;
•  Safely enables consumers to lose more than three pounds per week for more than four weeks;
• Causes substantial weight loss for all users; or
• Causes substantial weight loss by wearing a product on the body or rubbing it into the skin.

Any suggestion to losing weight that does not include a consistent well balanced diet you should not consider.  We all have our personal preferences of eating habits.  There are pros and cons to any one you adopt.  I am not a proponent of neglecting any major food group from your diet in the name of health and losing weight or taking a pill or supplement that will magically propel you to your goals.

Utilize the resources at your disposal properly.  Your primary care physician’s role is to keep you notified of your current health status and any necessary adjustments to your lifestyle to benefit your long-term health.   Professionals such as personal trainers and/or nutritionist design eating plans and exercise regiments to assist you in reaching your goals and maintaining your health.  Health and Wellness professionals should not be suggesting a quick fix.  I’ve stated it many times it takes hard work and dedication and consistency.  There are not any shortcuts. 

The advances in science should be used to compliment the process, not substitute.  Before beginning the new “hot” eating program or exercise routine that promises results in a short period of time consult a professional.  Our jobs are to give you structure, guidance, and accountability during the process not sell a short cut to get there.

The PED User In All Of Us

Robert Mathis of the Indianapolis Colts was recently suspended for four games for testing positive for a banned substance.  He admitted to taking the fertility drug clomid, which is on the NFL’s banned substance list and considered a performance enhancing drug (PED).  Dr. Steven Morganstern, the urologist who prescribed the drug to Mathis, also backed up Mathis' claim he took the drug only for fertility purposes.  Regardless of the unique circumstances the NFL was unforgiving suspending him, especially since he did not follow the proper protocol before taking the drug.

Mathis' agent on Monday accused the NFL of misleading the public with its statements on the drug his client used that resulted in the Colts linebacker's four-game suspension and questioned the league's unwillingness to adjust the penalty.

Indianapolis Colts LB Robert Mathis

Those serious about their health and wellness take supplements that have been proven to be beneficial.  Many of these athletes who have tested positive for banned substances start with pre-workout energy drinks, protein shakes, glutamine (recovery), and creatine (strength and power).  These are all taken for health benefits and to assist for intense training sessions.

Caffeine is most commonly used to improve mental alertness, but it has many other uses.   It is also used with painkillers for simple headaches and preventing and treating headaches after epidural anesthesia.  Some people use caffeine for asthma, gallbladder disease, attention deficit-hyperactivity disorder (ADHD), shortness of breath in newborns, and low blood pressure. Caffeine is also used for weight and type 2 diabetes. Very high doses are used, often in combination with ephedrine, as an alternative to illegal stimulants.

USA Today reported in 2013 that about 83 percent of adults drink coffee in the U.S., the world's biggest consumer of the beverage, up from 78 percent a year earlier, according to the National Coffee Association's 2013 online survey.

I was recently in the locker room at my local gym and an older gentleman was discussing how he could only exercise for 30 minutes before he became fatigued.  At his yearly physical his physician checked his testosterone levels, which were low.  After taking testosterone, which his doctor prescribed he mentioned how he can workout for an hour and feels so much better.

When it comes to performance enhancing drugs it is a very thin line between what is actually enhancing performance and speaks how we all look for an edge mentally and or physically, not just elite athletes.

Adderall has been an issue in the NFL during recent years. In the last two years, more than a dozen players have been suspended for using Adderall or Ritalin, which are regularly prescribed for ADHD.

Adderall is known as a popular study drug among college students, and that trend has leaked into the realm of professional sports. It is classified by the NFL as a performance-enhancing drug and as a drug of abuse.

After feeling and seeing the benefits of these products athletes’ fall into the temptation knowing that there is another level and can only imagine what can be accomplished if they take the next step.   In other circumstances it is because of an attempt expedite the recovery from an injury.  A college student with pressure to perform well in the classroom will take a drug such as Adderall.   The professional with long work hours will drink sodas and energy drinks with high levels of caffeine to stay alert while performing their task.

Dr. Jay Granat, renowned sports psychologist mentioned 10 reasons he feels athletes turn to steroids.  One of the reasons he mentioned is that there is a widespread and prevalent culture of cheating which is prevalent in sports, business and relationships.  In some instances these athletes turn to banned substances to help manage feelings, problems, and stress.

The gentleman from the gym use of testosterone was for medical purposes.  Athletes have abused testosterone to gain the same benefits as the gentleman at my gym.  In return, with more intense training athletes can before better in their respective sports and are less prone to injury. 

Testosterone is a naturally occurring hormone that helps regulate bone density, fat distribution, muscle strength, red blood cell production and sex drive, according to the Mayo Clinic. It is found in both men and women.

In professional bodybuilding it is not a secret that steroid use is prevalent.   Prominent bodybuilding competitors from legendary Arnold Schwarzenegger, Ronnie Coleman, and Jay Cutler have admitted to steroid use in their bodybuilding careers.  A seven-week cycle and improve your muscle gains by up to 20%.  Certain competitions distinguish themselves by being labeled “Natural” because they test for steroids and other drugs at their competitions. 

Track and Field has a long history of PED use.   At the Olympics in 1988 when Ben Johnson upset Carl Lewis in the 100m final, six of the eight finalist at some point in their careers were implicated in doping scandals, including Lewis, who it was later revealed had tested positive for stimulants at the US Olympic trials that today would not result in a suspension.

Seven-time Tour De France winner Lance Armstrong finally admitted to his elaborate use of PEDs in 2013.  Armstrong admitted to Oprah Winfrey in an interview in January 2013 of using EPO, testosterone, cortisone, human growth hormone, illegal blood transfusions and other blood doping.   Cyclists and other athletes use EPO to raise their red blood cell counts, which increases the amount of oxygen that can be delivered to muscles, improving recovery and endurance.

The public has been harder on the Lance Armstrong and other athletes because of their constant denials and the mounting evidence against them for years.  We have been forgiving of baseball player Jason Giambi and Olympic gold medalist Marion Jones because of how they handled their respective situations even with Jones serving a six-month prison sentence for lying to federal authorities regarding her steroid use.

Those developing the supplement programs for athletes are several steps ahead of the tests even with stricter drug testing in all of professional sports.  It is difficult to quantify who is taking banned substances and who is not. 

Studies have shown an increase in teenager boys steroid use to become bulkier and for self esteem issues.  Researchers believe that media, as well as peers, particularly older adolescents, are major influences on dangerous behavior among young teens.

These studies highlight the often underreported issue of distorted body image among adolescent boys,” said Aaron Blashill, PhD, staff psychologist at Massachusetts General Hospital and faculty member at Harvard Medical School. “Teenage girls tend to internalize and strive for a thin appearance, whereas teenage boys tend to emphasize a more muscular body type. We found that some of these boys who feel they are unable to achieve that often unattainable image are suffering and may be taking drastic measures.”

Sports are a microcosm of society.  Cheating takes place in business, politics, relationships, and just about everywhere else you look.  A survey by CFO Magazine found that 20 percent of financial executives feel more pressure since 2001 to “make results appear more favorable.” In a recent survey of students at the nation’s top business schools, two-thirds of women and more than half the men said they do not believe that most companies are “run honestly or ethically.”

Without realizing it many of us turn to some form of drug or stimulant for improved performance mentally and physically.    Excessive use of many of these drugs can lead to psychological and physical damage.  Drugs or supplements prescribed by a doctor are under close monitoring to address a medical issue.   Before taking any supplement over the counter ask a professional the purpose of the supplement and proper dosage, many of those drugs and supplements are not regulated by the FDA.  Taking some of them responsibly can be beneficial for your health.  Whether we realize it or not most of are taking something!  

Jamaal Piper

Personal Trainer and Health and Wellness Consultant

www.piperpersonaltraining.com

Misleading Labels

Misleading food labels continue to fool consumers with keywords and bold statements that feed into people’s dietary needs and weight loss goals. This doesn’t mean all food labels are lying when they state they are “fat free” or made with “real fruit,” but what about the other nutritional facts or ingredients?  Manufactures know that stating that part of the ingredients will lure consumers to purchase their foods because of the trend of being health conscious.  Unfortunately, the FDA does not regulate all food labels and cannot keep food manufacturers from using clever wording to avoid a potential lawsuit. What you can do is read the entire label of nutritional facts and ingredients list to find the truth behind the fancy wording and manipulative marketing.

 

A study published in the journal Appetite in 2013 fed subjects’ identical meals on separate occasions.  The information they received about the meals differed.  One was said to be lower in fat and calories than the other.  The research found that men consumed on average 3% more calories when consuming the meals they believed to be low fat.  Food labels as much can cause you to increase what you are eating because of the assumption of what the appropriate serving size should be.

Processed foods will lead to larger waistline and it is easy to fall into a trap because of what is in bold print such as “fat free” or “low fat”.  When companies alter processed foods like cookies salad dressings, peanut butter, and fruit yogurt they add sugar to compensate for taste.  Stick with the real deal and leave the guessing out of your food choices.  

Some food choices have the perception of being healthier.  For example turkey burgers are often chose over a regular hamburger for health reasons.    According to Kathy Geagan, author of Go Green, Get Lean turkey does have less saturated fat.  In terms of total fat and calories, the two meats can be virtually identical unless the patty is made with 93 percent lean meat. 

According to USDA, “Natural” meat and poultry products cannot contain artificial colors, artificial flavors, preservatives or other artificial ingredients, and they should be minimally processed. However, “Natural” does not tell us how the animals were raised, what they were fed, if antibiotics or hormones were used, or other aspects of production that consumers might logically expect from something labeled “natural.”  The label “Fresh” is used on poultry to indicate that the meat was not cooled below 26 degrees Fahrenheit (six degrees below freezing). Poultry does not have to be labeled as “frozen” until it reaches zero degrees.

“Raised without added Hormones” in PORK or POULTRY. Federal law prohibits the use of hormones for hogs and poultry, so the use of hormone-free labels on pork and poultry products intentionally misleads consumers by claiming that the product is different and therefore worthy of a higher price.

Labels are misleading to consumers to convince them that they are paying more for health benefits, when in some instances they are the same if it did not have the label.  When purchasing any foods with labels, read the fine print.  That will tell the story of what you are actually purchasing, not what is in bold print on the front.

Jamaal Piper

Health and Wellness Consultant

www.piperpersonaltraining.com

Age Gracefully

Bernard Hopkins this past weekend once again made history by maintaining his record as being the oldest boxer to hold a championship by unifying the IBF/WBA light heavyweight championships at 49 years old defeating Beibut Shumenov (30 years old).  It has been remarkable to witness someone at his age flourish in a sport as brutal as boxing.    "I'm special, in a way that is good," Hopkins said. "I don't have to explain special. There is no definition for special. Special speaks for itself. I had a great night. I am a great champion." 

Bernard Hopkins (49), light heavyweight champion

Hopkins is an example of the quality of life and productivity a person can have by adopting a healthy lifestyle.  For over 20 years Hopkins has maintained a very strict diet and consistent workout regiment.  As reported by Bernard Fernandez of the The Philadelphia Inquirer in 2011 as Hopkins was preparing for a bout against Jean Pascal, his only indulgence is an occasional cheesecake.    "I feel good. My reflexes are not perfect, but there's no noticeable drop-off. I do wake up a little later now than I normally would. I get up around 7, stretch, get out on the road and do my running around 9. I used to get my roadwork in before the sun came up.”

Renowned trainer Mackie Shilstone worked with Hopkins in 2006 to prepare him to move up two weight classes from middle weight (160 lbs) to light heavyweight (175 lbs) to challenge then champion Antonio Tarver.  Hopkins won the fight and working with Shilstone was an example how serious he was about moving up 15 lbs for his fight.  He wanted to do it the right way, not by eating junk food and slowing him down against an opponent who was more comfortable at that weight.

Shilstone told ESPN.com in 2006, "When a man wants to leave a mark on society, I don't have to guess if he is going to train hard. He's taking on a bigger, younger man who is on top of the mountain. This is the ultimate challenge in sports. It makes winning the Super Bowl look like child's play."

You don’t have to be an elite athlete as Hopkins to appreciate the benefits of adopting a healthy lifestyle and being efficient in everything you do at an age when people feel you should be slowing down.  The Harvard Study of Adult Development, the longest, most comprehensive examination of aging ever conducted concluded from their studies since the 1930’s that socializing, healthy lifestyle of exercise and nutrition, and continuous mental stimulation are some of the “secrets” of aging well.

The results haven't always been what even the investigators themselves anticipated. "I had expected that the longevity of your parents, the quality of your childhood, and your cholesterol levels would be very influential," says psychiatrist George Vaillant, MD, director of the Harvard study and senior physician at Brigham and Women's Hospital in Boston. "So I was very surprised that these particular variables weren't more important than they were."

According to Vaillant, is something like being tickled -- it's best achieved with another person. Whether your social connections are with a spouse, offspring, siblings, bridge partners, and/or fellow churchgoers, they're crucial to good health while growing older. 

Shilstone has worked with over 3,000 athletes and currently Serena Williams rates people in three categories.  Chronological age, which you can't do anything about. Your 'health' age, which relates to your internal chemistry, such as percentage of body fat, triglycerides and other measurables. And then there's 'performance' age. Shilstone is on record stating that Hopkins is as close to a perfectionist with nutrition as anyone he’s ever dealt with.

Products can assist with aging process, but they cannot replace the choice to adopt better habits.  Cholesterol, blood pressure, weight, and other health issues usually trace back to nutrition and exercise.   How many times have you heard a doctor tell you and/or a friend or relative to improve their eating habits and exercise more because of health concerns?   So the next time you see a person like Bernard Hopkins at 49 maintain his weight for his entire adult life, he doesn’t have a secret that no one else can get their hands on to look and feel healthy.  He made a choice, the same one you can make to take care of his body and be mindful of what he puts into it and how he treats it, make the necessary adjustment with age without stopping because of it.

Physical activity is essential to prevent and reduce risks of many diseases and improve physical and mental health.   Lack of physical activity is attributed to anxiety, stress, and depression.  The authors of the Lancet studies even suggest that the sedentary lifestyle so common in our culture is more deadly than smoking. They also believe that 6-10% of the world’s non-communicable diseases (such as heart disease, diabetes, and certain kinds of cancer) are caused by physical inactivity.

Utilize the many resources of healthy meals and exercise programs.  If you do not know what steps to take consult a professional to assist with a designing a plan.  The marketplace is oversaturated with products and concepts that can be overwhelming.  I’ve seen people well intended, but not working efficiently.  Learn what to do that fits your current health and conditioning level and make the adjustments.  Many of the ingredients for longevity are in your control.

Jamaal Piper 

Health and Wellness Consultant/Personal Trainer

www.piperpersonaltraining.com

Tiger Woods: Impact On Minority Golfers, Catching Nicklaus, and His Future

The Masters begins today and Tiger Woods absence is a major part of the discussion surrounding the event.  Arguably the most transcendent athlete post Michael Jordan, his participation draws higher ratings and intrigue to any event he participates in.  Woods currently has 14 major championships; he has not won a major since the 2008 U.S. Open.  Knee surgery, a sex scandal, age and other injuries including back surgery which currently has him sidelined are making prospects of him breaking Jack Nicklaus’ record of 18 major championships more difficult.  Last week ESPN’s “First Take” discussed the lack of black golfers at the professional level.  Finances are a major factor, but there are others as well. 

Woods Impact On Minorities

Tiger Woods winning his first Master’s in 1996 was an historical event.  Following that win Woods continued his dominant play for many years and his influence on the golf and society were transcendent.  He inspired people of all ages, race, and classes to pick up the game of golf.  Nike’s golf division was built on Woods’ impact. 

When the question was posed on “First Take” last week some may be surprised after giving it thought that more minorities are not playing golf at the professional level.  Personally, I am not for many reasons, the most obvious being the cost of the game from equipment, lessons, and green fees.  Other factors that were not discussed on the program are the role of parents.

Golf is a game that requires master coaching to become successful.  It is taught more than caught.  It is safe to say that the majority of golfers we will see this weekend at the Masters were taught the game by their fathers.  In those instances their fathers were very good golfers who had the resources for additional instruction and practice rounds on difficult golf courses.  

In my opinion in could take a generation before more minority golfers at the professional level.  The generation of minorities Tiger Woods inspired have to become parents and teach their children the game.  It has been 18 years since Woods history making win at the Masters, that is not enough time for that impact to be felt. 

The First Tee Program, an initiative of the PGA Tour and the World Golf Foundation in 1997, a year after Woods historical Masters victory, is designed to create affordable and accessible golf facilities, with an emphasis on serving kids who have not had access or exposure to the game.  Hurdles for economically disadvantaged children and minorities picking up the game are places they could physically get to, and places that they could afford.  As great as the program is it cannot replace the role of a parents involvement.

Learning to play golf is similar to learning how to play an instrument.  Observing someone else and attempting to do it yourself is not sufficient to become successful.  Someone who understands the golf swing, etiquette, and idiosyncrasies of the game has to give instruction in addition to of hours of practice.   In most instances with golfers at the professional level their fathers laid that foundation.

Catching Jack

It has been six years since Tiger Woods won his last major tournament.  At the time he was 32 years old with 14 majors and it appeared to be a foregone conclusion that he would surpass Jack Nicklaus record of 18 major championships.  With knee surgery following his U.S. Open win in 2008 and the sex scandal that followed later in the year and early into 2009 he has not been the same golfer even winning five events last season.

Woods was one of the few golfers very open about his dedication to fitness.  With his success more golfers took their fitness seriously and now there are 1,000 sq. ft. fitness trailers at events.  Golfers have swing coaches and personal trainers.  Upcoming golfers who were inspired by Woods are now in there 20’s establishing their own careers and having success such as Rory Mcllroy.

After his injury and scandal Woods did not have immediate success.  He showed vulnerability.  My belief is his inability to compartmentalize his personal issues carried over into his performance on the golf course.

What Lies Ahead

Tiger Woods

Other marquee golfers when asked about Woods absence this week have acknowledged that the tournament will not be the same.  This is the first Masters without Woods since 1994.   Phil Mickelson stated, “"It's a weird feeling not having him here, isn't it? He's been such a mainstay in professional golf and in the majors. It's awkward to not have him here. I hope he gets back soon."

There isn’t another golfer on tour who is “must see TV” like Woods.  The game does not have another polarizing figure that can attract casual fans to the game.  Fans hold on to the dominance that he is six years removed from.

Thanks to Tiger, Nike earned 34 minutes, 22 seconds of TV exposure at last year's tournament. Mcllroy, by comparison, netted Nike just 10 minutes, 27 seconds of airtime, according to the sports marketing firm Repucom.

Woods will soon return from back surgery.  Jack Nicklaus recently stated that he feels Woods has time to break his record.  "I feel very bad for Tiger. He's really worked towards my record," Nicklaus said. "I still think he'll break my record.”

"As long as he is physically able to do it ... He's 38 years old and he's probably got another 10 years at least of being able to compete -- that's 40 more majors to win five of them. It shouldn't be too difficult."

What will be difficult is another physical setback, a deep field of competitors, age, and loss of mental edge that he will not be able to regain unless he’s dominant again for a significant period including winning major tournaments.  Woods does have time, but it is not something he should take for granted or us as fans assume is enough for him to break a record he has set his sights on.