DHF Interactive Weblog

Hydration for Peak Performance

In the quest for peak performance, one of the most basic nutrients is 

one of the most overlooked. WATER. Muscles that drive performance 

are comprised of 75% water. Your brain that determines your 

movements is 76% water. Your bones are 25% water. Your lungs 

that provide oxygen are nearly 90% water. The blood that transports 

nutrients to your cells is 82% water. (1) The facts are quite simple. 

The most important nutrient for human performance is water. 

 

The benefits of consuming adequate amounts of water are 

overwhelming: 

 

    * Neurological Performance 

    * Liver Function 

    * Metabolic functions improve 

    * Endocrine-gland function improves 

    * Appetite Suppressant 

    * Decrease chance of injury (quality of tissue) 

    * Detoxify 

 

Numerous studies indicate that peak performance is dependent of 

hydration levels. A study at Ball State University took long distance 

runners and dehydrated them by just 2-3% (3-5 lbs. for a 165 lb. 

man). These athletes then ran their typical 10K runs, performance 

decreased by 7%. 7% on a 30 minute run adds a whopping 2 

minutes to the total. 2 minutes is the difference between first place 

and last place. (2) 

 

How Much Water Is Enough? 

Dynamic Health & Fitness utilizes the guidelines of Dr. Batmanghelidj 

in suggesting that a person drinks half their bodyweight in ounces of water daily. (3) Water intake can increase if activity is higher or 

temperatures have increased. 

 

Exercise And Fluid Replacement Guidelines (4) 

 

    * Drink 17-20oz. Approximately one hour before activity 

    * Drink 7-10oz. About every 15 minutes of exercise 

    * Drink 20oz. Of water per pound of weight loss within 2 hours of 

activity 

    * Fluid should be cold because they empty from stomach quicker  

 

Summary 

It is vital to remember the importance of building a strong foundation 

in the quest for peak performance. In most cases a strong foundation 

is quite simple, and this case is no different. Water is the foundation 

for peak performance. 

 

Jay Morgan 

References: 

1,2: Colgan, Michael Optimum Sports Nutrition NY,NY 1993 

3: Chek, Paul Flatten Your Abs Forever 2001 Chek Institute 

4. NATA Position Statement: Fluid Replacement J.Athletic Training 

B'ville: Not-for-profit helps patients back to shape

Susan Bertrand has helped numerous individuals living with or recovering from cancer.

After losing her sister Maureen to cancer six years ago, Bertrand formed Maureen’s Hope Foundation, a not-for-profit that helps cancer patients in a variety of ways.

“Our mission is to help offer practical support and assistance to people facing the challenges of a cancer diagnosis or life altering disease,” Bertrand said.

Since her sister passed, Bertrand’s foundation has helped more than 520 people in the community in a variety of ways: providing a cleaning service for their homes during treatment; meals for their family from Lieh & Steigerwalds; wigs when patients have lost their hair; and baskets.

“Every person has been given one of our baskets filled with items of hope, comfort and inspiration designed specifically with that persons needs and interests in mind,” Bertrand said.

Bertrand has now found a new way to help those in need.

“Over the years I have met many teens and young adults that struggle with weight loss or weight gain after a cancer diagnosis and the rough road of treatments,” Bertrand said. “For many, fitness and wellness is a big concern because treatments often cause weight gain or weight loss along with fatigue that can last for months. I wanted to find a way to reach out to people and encourage and inspire them to take time for themselves to exercise, and to make it simple.”

For this reason, Bertrand developed fitness care packages to be given to teen and adult patients.
“Beginning an exercise program can help you regain control of your life after a cancer diagnosis and the rough road of treatments. Exercise can improve your mood, boost your self-confidence and help to reduce fatigue,” she said.

To help develop the fitness care packages, Bertrand enlisted the help of Jay Morgan and Bryan Morgan of Dynamics Health & Fitness of Liverpool.

“I chose Dynamic Health & Fitness because of their emphasis on achieving the mental, spiritual and physical benefits,” Bertrand said. “Jay and Bryan have dedicated their lives to coaching people in achieving their health and fitness dreams and hopefully combining our passions will help fill a need that I know is out there.”

The bags, which will be distributed through University Hospital and Maureen’s Hope Foundation, contain a video DVD, audio CD and training manual each designed by DHF, in addition to a free membership to DHF online personal training. Valued at $120, the bags also contain a journal, stainless steel water bottle, jump rope, bracelet and inspiration quote book, “I Believe in You.”

“The fitness packages will be distributed to oncology patients that have finished treatment, expressed an interest and obtained clearance from their doctors to begin an exercise program,” Bertrand said adding there are 25 bags ready for distribution in mid-September. “Our reason for staring this program is very simple…it’s because we care.”

For inspiration
In addition to the fitness care packages, Maureen's Hope also sponsors a speaking engagement once or twice a year for people in the community that are cancer survivors, people currently going through treatment or for those facing a life altering disease other than cancer.

“We try to offer these ‘Evenings of Inspiration’ once or twice a year as way to bring people together with the hopes they leave feeling a bit more motivated, educated and confidant,” Bertrand said. “I believe that sharing hope and inspiration is a priceless gift and I also place great value in kindness from a stranger. There is also strength in numbers and when people come to a meeting and see the faces of 50 to 60 people that have walked in similar shoes, it brings them a sense of camaraderie.”

The next event will be held at 6 p.m. Wednesday Sept. 30 at Hematology-Oncology Associates. The presenter will be Bryan Morgan of DHF, who will focus on fitness and wellness specifically balance and posture with practical applications as well as functional stretching and proper training. The event includes a light dinner and refreshments.

For reservations, contact Bertrand at maureenshope@yahoo.com or by calling 303-510.

“[This event] is open to anyone in the community that has been touched by cancer or a life altering disease,” Bertrand said.

About Maureen’s Hope
Maureen’s Hope Foundation is a 501©3 not for profit funded through donations, corporate sponsorships and grants. The organization also sells a line of inspirational bracelets at Cottage Designs in Baldwinsville and Shear Forte in Liverpool with all proceeds benefiting the foundation. The foundation has given spring baskets to children spending Easter at University Hospital, has started an art program at University Hospital and has a Maureen’s Hope Youth Club consisting of high school students in ninth through 12th grades, which has grown to about 80 members.

“The kids do many awesome projects and offer direct assistance to people in our community,” Bertrand said.

The foundation has also awarded a $1,000 scholarship for the past two years to a graduating student at Baker High School through the Baldwinsville Community Scholarship Foundation.

“Our most recent fundraiser was a charity golf tournament held Aug. 15 and hosted by the Belgium Cold Springs Fire Department. They included Maureen’s Hope in their annual Ray Smiley Golf Tournament as a way to raise funds for our foundation as well as the fire department,” Bertrand said. “I was very grateful to Rich Lesniak and the entire fire department for showing us their support – it was an awesome event. That’s a small sampling of why I love living in Baldwinsville.”

For more information about the foundation, visit maureenshope.org.

In The Zone By Zoning Out

I was watching my son's workout with a personal trainer recently and couldn't help but notice how well he was performing some fairly difficult movements....

 Click the link to read the entire ezine from Productivity Leadership Systems

Download InTheZone

Your Habits: Helping or Hurting?

The talk as of late in the fitness industry is performance living.  Performance living is about having the fuel in the tank, the steering capabilities to maneuver around corners and obstacles, and the endurance to withstand the bumps that the road ahead will present.  Performance living is about living life to its fullest.  The only way to truly accomplish this is by having the energy, vitality, resilience, and physical being which allows for it.   

Amazingly, performance living is all about the habits we live by on a daily basis.  I have seen people with unimaginable hinderences live the best life possible in spite of their restrictions, but I have also met many with more muscle and hustle lead the most low-performance lifestyle possible.  So much of the quality of our lives is dependent on our habits.  Most of our behaviors are unconscious and automatic, but are they helping us or hurting us?  Habits will determine your energy levels, your health, and your life's performance.  Are your habits getting you want you want?

Your habits determine your outcomes.  Your goals are all dependent on your mindset, nutrition, movement, and recovery…a complete integration.  They require conscious positive choices that create healthy and productive habits that set the stage for excellence.  Most of all, your goals require a commitment to taking care of the most important thing ever…YOU!!! 

Take the time to get to know you before saying “I want to lose 10lbs.”  Get yourself a journal and figure out on a scale of 1-10  (10 being highest) what your performance life is at this point.  Identify the habits that have helped you in life thus far, and the ones that have hurt you along the way.  Be honest with yourself in writing and look at it everyday.  Write it down as it comes along and learn from it.  I guarantee you will be better tomorrow because of it.

Robert Devito

www.innovationfitnesssolutions.com

DHF Newsletter Aug 23, 2009

A Note From Jay This email is a follow-up to my email in March about Free2Play. Free2Play is a movement education program designed to enable the bodies, enhance the minds, and unlock the potential of the youth across the world. Free2Play is intended to supplement traditional physical education programs by using a powerful and integrated distance learning strategy, therefore creating encouraging environments where kids engage in variety of interactive, progressive experiences that foster and enhance learning through movement. Success in these experiences creates more success by building upon the “literacy of movement.” Every Kid is Gifted → Free2Play Reveals It! Every Kid is Athletic → Free2Play Proves It! Every Kid is Unique → Free2Play Develops It! Every Kid is Driven → Free2Play Directs It! Every Kid is Vital → Free2Play Engages It! Free2Play utilizes “Matrix Plays” (structured lesson plans delivered in DVD format) in teaching functional exercises – fundamental, enhancement, and skilling movements. Each Matrix Play is an experience in and of itself. Kids not only learn three-dimensional exercises, but also truths and principles derived from physical, biological, and behavioral sciences, as well as associated sign language. The learned functional exercises are integrated into real life activities and play. Also, exercises are employed in class settings in a variety of ways. Free2Play teaches that individual health is comprised of “fitness” and “vitality.” Free2Play encourages and empowers kids to “Play it Forward” – to leverage their efforts of becoming physically fit, as well as vital, in coaching and encouraging family and friends, as well as raising funds in order to serve others .. so that everyone can be free to play! The showcase of Free2Play is a Freedom Festival – the ultimate experience in which all athletes “show off” to the community what they have learned about the literacy of movement, as well as the culmination of the fundraising efforts. In essence, “Physical Movement” drives “Social Movement,” resulting in raising funds that are donated to Free2Play. The donations generated by Free2Play are allocated to global, regional, and local initiatives / organizations to fight slavery, illness, and hunger, in order to enhance the wellbeing of kids near and far. Rebecca and Cory This past July I sponsored two children Rebecca and Cory. Rebecca and Cory brought excitement, passion, nervousness, and joy all in an action packed day. Excitement to play catch with eggs on one-leg, passion to learn sign language, showed me nervous energy when performing 3-dimensional movement patterns before catching a tennis ball in the air, and joy in accomplishing all of the matrix learning play stations. At the end of the day, I asked both of them if they were athletes. They both answered with a resounding YES. Click here for a video on Free2Play 2009 Links: DHF ONLINE DHF STUDIO DHF SOCIAL

The Gift of Your Health

I was in a conversation many years ago with another peer of mine named 

Kirk. He made a statement that has stuck with me years later. It was so 

impactful, yet so simple. Kirk had stated  “the greatest gift we have been 

given is our body.” As he went on he explained that the unfortunate thing 

with this gift is very few realize they have been given something so special 

until it is to late. That we take for granted the one thing we should never. 

Kirk kept the conversation very simple with two action steps that people 

take that need redirection. 

 

1. We consume food and drink that can cause harm to our bodies 

and create an imbalance from within.  

2. We do not move enough. 

 

The combination of the above action steps causes a disruption from a 

cellular level that manifests itself to our way of movement and being. The 

first action step works from the cellular level. The poor food and drink 

choices simply create low and uneven energy levels, will cause muscles to 

under-perform, it can increase the chances of coronary artery disease and 

cause a loss of focus and reaction. The second action step causes the body 

to conserve and not burn energy, creates joints that seize, and tired 

muscles.  

 

In keeping this article simple and to create a sense of awareness the 

question becomes what will you do with your gift? The gift of choice has 

also been given to you. The road splits in two directions when it comes to 

your own health giving you two choices. You can either choose the above 

mentioned action steps or the complete opposite. The choice has always 

been yours and can be taken at anytime, the sooner you appreciate this gift 

the sooner you will help yourself and truly help others. 

 

 

Jay Morgan

2009 Iron Girl Syracuse Triathlon

I am just writing to congratulate two DHF clients for a great job at the 2009 Aflac Iron Girl at Oneida Shores. Both Kara Johnston and Meghan Macblane trained hard through the year to peak for this event and the DHF team is very proud of them. The event featured a Sprint triathlon (800m swim - 30k bike -5k run) and had over 400 participants. The event organizers did a great job and the athletes created a winning atmosphere all around. Here is a great video of the event.

Jay Morgan

Designing An Effective Exercise Schedule | LIVESTRONG.COM

Designing An Effective Exercise Schedule | LIVESTRONG.COM

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Advisory Board Update

Robert Devito has recently left e3 weight management systems to start up a new fitness consulting firm called Innovation Fitness Solutions. You can visit Robert on the web at: www.innovationfitnesssolutions.com or email Robert at: rdevito@innovationfitnesssolutions.com. 

Dynamic Health & Fitness is excited for the continued relationship with Robert and wish him the best with his new company.

Jay Morgan

Pre & Post Workout Meals

Pre & Post Workout Meals 

 

 So you are exercising now, burning calories, getting stronger, but 

are now asking the question what do I eat before and after my workouts?  

There are more scientific studies coming out that have demonstrated that 

pre & post workout feedings with protein and carbohydrates stimulate 

muscle synthesis. These studies have been classified as metabolic 

windows. Metabolic windows are said to stay active in the body for 

upwards of 60-90 minutes due to the bodies cells need for nutrients to 

start the rebuilding process. Studies have indicated though that the 

greatest nutrient uptake takes place immediately after workouts.  

 

Insulin 

 

 Insulin is a hormone in the body that plays a role in our metabolism, 

by causing the cells in our body to take up glucose (simple sugar) and 

amino acid uptake (building blocks of protein). This results in stimulating 

and anabolic (building up) effect in the body. Insulin has a direct role in the 

body’s ability to maximize the potential of the metabolic window of 

opportunity. Individuals can directly affect insulin output by regulating their 

carbohydrate intake before and after workouts.  Dependent on what 

carbohydrate choices and individual makes, results in how fast the 

nutrients will be available to the muscle cells. 

Knowing that insulin plays an important role in pre & post workout 

meals allows us the opportunity to eat within the proper ratios of 

carbohydrates to protein. Even though this article discusses mainly the 

recovery process, the same food can be eaten before the workout not only 

to increase energy, but also to stimulate the insulin process. The latest 

research indicates ratios of 1.5 to 4 parts carbohydrates to 1 part 

protein.  Endurance athletes require a higher part carbohydrate then 

strength and power athletes.  Dietary fat should be low to none.  

Pre Workout Meal Ideas 

 

 Pre workout meals are designed to increase energy and stimulate 

insulin. Pre workout meals can be eaten within 2-4 hours of the workout, 

followed by simple (easily digested food choices) 30 minutes before the 

workout Below you will find some examples. 

 

2-4 hours before (based on time of day allotments) 

 

AM Workout Sample: 

1 cup cheerios 

1 cup skim milk 

.5 cup berries 

1 tbsp. peanut butter 

 

 30m. before: 

typical food bar with 

* 2:1 ratio carb to 

protein 

 

PM Workout Sample: 

3 oz chicken breast 

.5 cup rice 

.5 cup berries 

 30m before:

 typical food bar with 

* 2:1 ratio carb to 

protein 

 

Post Workout Meal Ideas 

 

 Post workout meals are designed to stimulate protein synthesis and 

slow down muscle from degrading. Food choices need to be simple and 

pre-digested. Pre-digested food ensures rapid absorption to the cells to 

capitalize of the metabolic window. Ready to drink formulas are the best 

with food bars next in line for optimal choices.  

Post Workout Sample: 

 Ready to Drink 

(RTD) Workout 

Shake or food bar  at 2:1

 

Post Workout Sample:  

 

2 cups skim milk 

.5 cup chocolate 

syrup 

 

Post Workout Sample:  

 

2 cups skim milk 

1 banana 

 

Conclusion 

 

In order to maximize your workouts, pre & post workout feedings are 

crucial to your success. Preparing and planning is a necessary step for the 

success of the meals. The results you will receive will make the effort 

worthwhile. 

Jay Morgan 

 

Mass Marketing at their best

The other day I stumbled upon a Dunkin Donuts commercial for their ice coffee. The commercial shows two men working on repairing a rooftop in the blazing sun. The sun keeps moving closer and closer becoming larger and hotter than ever. One man is overheating and completely exhausted and looks at the other man who says "do not worry drink ice coffee and you will be fine." The commercial then goes on to say that D&D iced coffee is refreshing and you KIN do it on Dunkin. 

The message obviously to the average person watching the television is that ice coffee is the perfect drink to combat those hot summer days. It is also the drink that keeps you moving and working on those hot days too.

Although the effects of caffeine is a highly debatable subject matter, pro-coffee and anti-coffee. Experts agree that drinking caffeine can cause mild dehydration. Moreover, the lack of enough fluids in the body may make caffeine effects stronger. A case that is highly likely while black topping a rooftop in scorching heat.

The moral of the story? Mass marketing once again does not always consider your health when selling their product to you. The product being advertised to you might actually have adverse and dangerous side effects. I would argue that in the above case adequate supply of water and proper eating habits might be a better answer for you CAN do it. The Dunkin Donuts commercial is exactly the opposite of what you should do on a hot summer day on a rooftop. Of course, this is just my opinion.

Jay Morgan