Have you ever tried to do research on specific exercise recommendations? I can assure you it can be very frustrating. I know that the same can be said for so many areas - especially when it comes to living beings - but it seems with exercise that there is a propensity to simply accept as fact things that don't quite have the foundation of science, much less applying scientific principles to an individual.

Current ACSM recommendations for exercise are 150 minutes/week for adults. And for those of you unfamiliar, the American College of Sports Medicine has been the leading organization for the exercise physiology field for over 50 years. You may not have heard of them because historically they have focused on science and medicine, like partnering with AMA, and have not been as media savvy as some other fitness organizations.

Now, some of those other organizations have taken this "150 minutes/week" and have set guidelines for people to achieve, say, a number of steps in a given day.

It is true that the ACSM recommendation is based on an estimate of 1000 Calories expended over the course of a week and they do use the example of walking, but the for health related benefits the walking intervals must be a minimum of 10 minutes in length.  And, to be clear, the research does not include Activities of Daily Living (ADLs). It is only structured exercise bouts.

To make matters more complex, the 150 minutes/ week is only the cardiorespiratory goal and is only specific to decrease the incidence of disease. It doesn't include the recommendations for other health benefit nor the amount necessary for body fat changes. It also doesn't include the other exercise areas necessary for optimal health, resistance or flexibility training.

So, based on research there is a minimum amount of consecutive minutes of exercise that your body needs to maintain health and those benefits only come with consistency. Shifting the parameters by tracking the wrong thing (accumulated steps) or incorporating daily living activities is simply not going to give you the same benefits. That is not to say that increasing your total activity is not a great thing to do - because it is - I am only saying that you cannot expect results from doing the wrong activity.

If your goal is to lose fat then the 150 minutes/week probably doesn't apply because it is not enough. If your goal is to maintain bone density then none of this line of research helps because you need to look at resistance training. Your goal needs to be clear. Training for health, appearance or performance are all very different and aligning your program with your goal is the way to achieve optimal results.

As always, let me know how I can help.
 
Adam ​

Erika Hughes, Master Licensed Massage Therapist
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Insecurity about body and self image are extremely common among those who have never received a professional massage. There are many people out there that could benefit from massage, but are nervous about being judged by their therapist. I can't speak for all, but I can tell you what I know. As an experienced massage therapist that has worked hand in hand with many other body workers including fitness trainers, chiropractors and acupuncturists; we don't see things that way at all.
 
A massage therapist doesn't see your stubbly legs hair or your toenail polish that has started to come off. A massage therapist is not taking a mental note on your weight during our assessment of your body. A body worker isn't judging you on how much you exercise, or if you have gained or lost weight since the last time you saw them. We are paying attention to more important things, like what is going on underneath all of that superficial stuff, and how can we help.
 
Massage therapists do see and touch bodies of all shapes and sizes on a daily basis. Other things we see are, how you got up out of your chair today. Did you stand straight up or did you use your arms to help you? Did you use one leg over the other to support yourself? During your walk to the massage table your therapist will see what direction your toes are facing. Are your toes facing inward or outward ? Are you limping or do you drag your feet? Are your shoulders back or are you slumped forward? These things give us insight to where you may be having problems with pain and stiffness and how we may be able to alleviate the effects of habits.

As body workers, the assessments we make are not based in judgment. Assessment in our work is to identify a plan of care specific to you. We enjoy the challenge of the body and its mysterious aches and pains. We see people from the inside out!
 
When I get a massage, I know that my therapist isn't silently judging me. I know that like so many of us, I am my own worst critic and that our bodies are amazing! So, I encourage you to listen to what your body is telling you and honor it. The next time you are over stressed or feeling achy and stiff, listen. The next time your body is saying, "I need a massage!", do it!
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Drew Lizon, Transitional Fitness Trainer                            
 
I remember walking into EQUIVITA one fine afternoon with a bag of Wendy's in my hand. A client of ours walked past me, looked at the bag of deliciousness and was visibly shocked that I was holding onto such a thing, and said to me, "Now that doesn't look like health food!" I smiled back at the client, and as I continued on my way I thought to myself, "What did he mean? What is 'health food', and why can't this be health food?" Of course, I knew what he meant. It was a bag of Wendy's, not a bag of kale chips, carrots and hummus or anything else that people associate with being a healthy option. But if Wendy's isn't healthy for me, does that mean that it's bad for me? Maybe...maybe not. Let's just say that I don't necessarily believe in bad foods, just bad habits.
Believe it or not, everything on Wendy's menu has nutritional value. The same can be
said for everything that McDonald's sells, or Burger King, or...well you get where I'm going with
this. You might be thinking to yourself, "Nutritional value? They all have fat, carbs, etc."
Mhmm...and contrary to what people are telling you, your body needs both fat and carbs. If you
cut out one, or both completely, you're going to start enjoying some tasty hospital food in the near future! And yes, they even have micronutrients in their delicious, greasy foods; the micronutrients such as vitamins and minerals that your body needs to function effectively. It's not much, I know, and it's definitely not as nutrient dense as some other lighter, healthier options. But it's definitely not something I would call "bad" for you, such as eating one burger from Wendy's is not going to kill you or make you gain fat. It's the amount that is eaten that we should be worried about, because let's face it, society as a whole just eats too much.
I have found that diets, or extreme diets, don't often work for most people in terms of fat
loss goals. And if somebody is seeing results from making extreme dietary changes, the results are usually temporary. I have clients tell me all the time about how guilty they feel, or how stressed out they are for eating something like a donut or cheeseburger while on a diet. Guys, it's okay. We live in a high ­stress society and adding more stress to your body by worrying about the foods you put in your mouth are going to backfire no matter how many calories you cut. Your body responds to stress by releasing chemicals and hormones that can slow down your metabolism, add fat and keep the fat, and cause you to stress out more once you see that you're not getting the results you want. Then you fall off the wagon and ditch the diet. Now that the diet has been tossed, you feel even more bad for yourself and think about how you failed, and....ahhhhhh!
Look, I love donuts. I love cake. I love fried foods. They're delicious, and I'm not ashamed to admit that I eat that stuff. I've noticed that society as a whole, likes to judge those who eat these "unhealthy" foods, which is pretty unfair when you think about the social and economic trends that are associated with these foods. I'm not saying I eat that kind of food all of the time. But when I want to, I will, and I'll enjoy every bite because it makes me happy. I don't stress out about it and think about the calories, because I know that I am doing okay and getting the proper nutrients and maintaining my calorie intake through the other food choices I make. Again, society as a whole eats too much, which just means we need to be smarter about the amount that we eat and not worry so much about the chicken wings you ate at the bar the other night. Get over it, move on and make a healthier choice later on if that helps you feel better.