The Benefits of Coffee!

Good news for you coffee drinkers! While historically, coffee was believed to potentially cause cancer and heart disease among other things, more recent studies have proven otherwise. Sunday Sept 29 is National Coffee Day, and we fully support celebrating guilt-free with a giant cup of joe. 

Benefits of Coffee

Coffee can make you live longer! Moderate coffee intake (3-4 cups/day) has been linked to a longer lifespan. Studies have also found coffee to reduce cardiovascular disease, type 2 diabetes, uterine and liver cancer, cirrhosis, gout, protect against Parkinson’s, improve cognitive function, slow progress of dementia, reduce melanoma risk, and decrease risk of depression. Cool!

In June 2016, WHO (World Health Organization) lifted coffee from the list of potentially carcinogenic foods and even said it could potentially protect against cancer. 

Why the change of heart? Earlier studies didn’t take into account things like smoking, physical inactivity and other negative risk factors that tended to be more common among coffee drinkers.

There are a few things to keep in mind however.

1. The research focuses on the benefits of black coffee, not those with added cream and sugar. To put in perspective, a Starbucks Pumpkin Cream Cold Brew has 250 calories, 12g of fat, and 31g of sugar. (Easily not the worst thing on their menu!) A black coffee has only 2 calories, 0g of fat, and 0 carbs.

2. Caffeine can cause acid reflux. 

3. Caffeine cause insomnia. It’s best to avoid coffee after noon if you have trouble sleeping.

4. Some evidence shows that moderate to high coffee consumption (4+cups a day) is linked with osteoporosis.

Bottom line, if you enjoy your daily dose of coffee, keeping it simple can provide you with many health benefits. If you’re like me, and the only way you’ll drink it is with 31g of sugar and 12g of fat then it might be best to save it for an occasional treat. Happy National Coffee Day!

(Sources)

https://www.health.harvard.edu/blog/the-latest-scoop-on-the-health-benefits-of-coffee-2017092512429

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/coffee-and-health/faq-20058339

https://www.rush.edu/health-wellness/discover-health/health-benefits-coffee

Anaerobic vs Aerobic Exercise

Everyone is always looking for that magic workout that is going to get them to their goals quicker. What’s best? Cardio? Weights? HIIT? The answer depends on what your ultimate goals are, but for the majority of us just looking to get in shape or lose a little weight, our bodies benefit from a combination and variety of all types of exercise. Each exercise type provides different and equal benefits to our well-being. Our bodies use several different systems to provide us with the energy that allows us to continue through our training movements. The type of system and energy source our body uses depends on the intensity and duration of the activity we are performing. For our purpose, exercise can be simplified into two types of training: Anaerobic training and Aerobic training.

Anaerobic Training

Meaning “without oxygen”, qualifies as short duration, high intensity exercise with long rest periods in between. Typically this type of exercise lasts anywhere from 2 seconds to 2 minutes with rest periods lasting on average 3-5 minutes. Think weight lifting, plyometric exercise, sprinting, etc. These workouts are designed to build strength, muscle and power. Our body is unable to breakdown fatty acid stored in our body fast enough to fuel these workouts, so it relies solely on what is readily available in our muscles. These energy stores, called glycogen and ATP (adenosine triphosphate) are the body’s primary fuel source. These stores are used up quickly which is why you are not able to sustain a high intensity exercise for longer than 2 minutes. The long rest period allows your body and energy system time to recharge for your next set.

Some benefits Anaerobic Training provides are:

• Strength

• Growth in muscle mass

• Strengthening of bones

• Strengthening and protection of joints

• Helps control body weight. (Greater muscle mass = increased calorie burn at rest)

• Can withstand a greater buildup of lactic acid and other waste substances, and their body can eliminate them quicker.

Aerobic Training

Meaning “with oxygen”, includes long duration exercise with short rest periods. Typically, this means any exercise lasting longer than 2 minutes. Because the intensity is lower and the duration is longer, the body has more time to pull and convert fatty acids stored elsewhere in your body into energy to sustain the workout. The body’s primary fuel of choice here are carbohydrates and fats with oxygen. Without going into too much detail, our bodies use several different cycles within the aerobic system to convert energy. (KREBS cycle bring back nightmares for anyone else?)

Some benefits of Aerobic Training include:

• Strengthened muscles involved in respiration (breathing)

• Stronger heart muscle (able to pump more efficiently)

• Tones muscles throughout most of the body

• Reduces blood pressure

• Improves circulation

• Raises the number of red blood cells, which improves oxygen transportation

• Can improve sleep quality of insomnia patients

• Shown to improve mental health

• Some research shows exercise may reduce migraine symptoms

• Reduces the risk of heart disease and cardiovascular problems

• Helps improve survival rates of patients with cardiovascular diseases significantly

• High impact aerobic exercise stimulates bone growth and reduces the risk of osteoporosis

• Increases stamina or endurance - aerobic activity increases the body's ability to store energy molecules such as fats and carbohydrates within the muscle

• Increases blood flow through muscles

Many times in our workouts, these systems work together, but the type of exercise being performed dictates which system our bodies rely on the most. Our bodies are able to shift between systems relatively seamlessly.

At IronPlate Studios, the reason we encourage you to not only weight train but add in those intervals, plyos, and that cardio is so you can train both systems to perform at their optimal level. (Not just to nag you on your days outside the studio ;-). ). Talk to your trainers at IronPlate Studios today to make sure you’re getting the best bang-for-your-buck in all our workouts!

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Sources

“Essentials of Strength Training & Conditioning (2.Ed.).” Essentials of Strength Training & Conditioning (2.Ed.), by Thomas R. Baechle and Roger W. Earle, Human Kinetics, 2000, pp. 137–159.

https://www.medicalnewstoday.com/articles/153390.php

Kickoff to Summer!

It’s that time of year again! Kicking off the summer season with barbecues, a long weekend and hopefully some sunshine! While we’re all excited for summer Fridays, trips to the beach and outdoor fun with friends and family, let’s not use it as an excuse to completely fall off the wagon. We can still enjoy ourselves while being mindful of our health.

Here’s a few key things to watch for:

• Portions:  Continue to eat normally throughout the day. Many times we skip a meal in preparation for the celebration we’re going to attend. This causes us to overeat and make poor choices when we get finally get there It’s ok to have a taste of something you normally wouldn’t but try not to go overboard. Fill your plate the same as you would for any other meal: ½ with veggies, ¼ protein and ¼ carbohydrates.

• Protein: Many times we gravitate toward burgers and hot dogs for a BBQ. Keep in mind grilled chicken, and kebabs (chicken, beef, salmon) make excellent (and often cheaper!) BBQ meals!

• Healthy Sides: Volunteer to bring a healthy side dish or make some of these for your own BBQ.  Some of our favorite options are:

  • Veggie or Fruit Platter

  • Kale Salad with IronPlate’s “Ridiculous Tahini Sauce”

  • Mexican Quinoa Salad

  • 3-Bean salad

  • Cowboy Caviar

  • Strawberry Feta Spinach Salad

  • Cucumber tomato avocado salad

  • 5 ingredient strawberry salsa

  • Grilled zucchini

• Limit Alcohol:  Alcohol is full of empty calories that quickly add up. Feel fancy with Patriotic infused water or try a lower calorie beverage like Vodka/Seltzer with fruit. Make sure you drink water in between each beverage. It will slow you down and keep you hydrated.  

Don’t forget your workouts this weekend either!  Take this military style one with you on the go. It requires no equipment and only about 20 minutes!

Mini boot camp

Round 1: 5 reps each
Rest 1 min

Round 2: 10 Reps each
Rest 2 min

Round 3: 15 Reps each
Rest 2 min

Round 4: 20 Reps each
Not tired yet?  Do the Bonus Round

*Round 5: 25 Reps each* Bonus Round

Exercises

Push Ups

Burpee

Lunges (reps/side)

Mountain Climbers (reps/side)

Butterfly Sit ups

The IronPlate Guide to Walking

The weather is finally warming up and today is National Walking Day.  (The American Heart Association sponsors this day to remind people about the health benefits of taking a walk.) What better way to celebrate than by getting outside, breathing some fresh air and taking a walk? Walking is often overlooked as an option for cardiovascular exercise, however, if done correctly, walking can provide a number of health benefits. Not to mention it’s generally easier on our joints and it’s free!

The American College of Sports Medicine (ACSM) recommends the average person gets “30-60 minutes of moderate to vigorous physical activity most days of the week.”  

Moderate physical activity can be defined as brisk walking where you are still able to carry a conversation.  Your heart rate should be somewhere between 50-70% of your max predicted heart rate. And you should accumulate 150-300 min of activity per week. (30-60min 5 days/week)

Vigorous activity requires a lot more energy to complete. You should only be able to talk in short phrases and your heart rate range should be somewhere between 70-85% of max predicted heart rate. Vigorous physical activity should accumulate 75-150 min of activity per week. (20-30min 3-4days/ week)

Multiple 10 minute exercise bursts (of moderate to vigorous intensity) spread out throughout the day has also been proven to be just as effective as a continuous 20-60 minutes of exercise. So if you can’t find a chunk of time to string together, try two to three 10 minute sessions throughout the day. (I.e. before your shower, lunchtime and before bed)

Benefits of 30-60 minutes /day walk:

• Lower blood pressure and strengthened heart

• Decrease in loss of bone mass

• Increased longevity

• Improved mood from released endorphins

• Weight loss (if accompanying diet is healthy)

• Improved immune function-decreased chance of getting sick, and if you do get sick, symptoms are generally more mild and shorter in duration.

• Improved sleep

• Increased endurance

• Slowing in mental decline/Alzheimer’s risk

• Eased joint pain -walking protects joints and lubricates and strengthens muscles supporting them.

So if running or jumping on a stationary machine isn’t your thing, give walking a try.  Grab a friend to chat with or your dog and enjoy some sunshine and fresh air!

Sources:

https://www.arthritis.org/living-with-arthritis/exercise/workouts/walking/wow-of-walking.php

https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking

Sinead D., IronPlate Bride, Not-so-American Woman!

Sinead D., came to IronPlate a few months before heading off to her Motherland of Ireland to get hitched to her Down Under Groom.  Sinead, an amazing and natural athlete and yogi, pulled it together and has been a delight to train.  We still get the pleasure of training  Sinead post-wedding and honeymoon, and all during the build out of her latest project (name to be disclosed only by her!), a fantastic NYC Yoga Studio to be launched in 2015.  

Sinead embodies what every bride does – great definition, leanness and feminine athleticism!  We heart you, girl!  

IronPlate torturess completes first Tough Mudder!

Throwing a big shout-out to IronPlate Trainer/Torturess, Caitlin Harrington, for completing her first ever Tough Mudder this past weekend in Upstate, NY. Going in worried she might not come out, Caitlin killed it with ease and is now excited to put together Team IronPlate for 2015 (and even I’m scared!).  Congratulations Cait for being a fit beast, and inspiring the rest of us at IronPlate to do our best and KICK ASS!

Best bridal biceps ever: IronPlate bridge Danielle R!

We work with a lot of brides.  A lot of really great brides.  But this girl takes the proverbial wedding cake.  Best transformation to date with a body that was stage ready.  Danielle R., kicked it into high gear 3x/week at IronPlate for months training like a body builder, ate clean (and complained the whole way through), but the results and hard work shows!  

Best of luck to Danielle and her new life!  XO

We are growing!

IronPlate Studios is excited to announce that we have moved to a bigger and better home at studio C408 at the Monroe Center.

Now with TWO private training studios, a private nutrition counseling office, changing station and waiting nook, we are bigger and better than ever!

Stay tuned for more offers, news and exciting details of our new digs (as well as details on our Grand Opening Party) and by all means, email us at info@ironplatestudios.com for more information or to book your first session or consult.

JK, Newly hitched and throwing us a little LOVE here at Iron Plate!

What can I say, I have a soft spot for JK since I’ve been working with her and her man, MC, on and off for years now.  When she came to me and said she was getting MARRIED, I almost dropped a kettlebell on my head, but hey, I was up for the task.  One of the most hard working, never satisfied (in a good way) and un-bride-like ladies I know, we had a great time kicking la derriere in the studio.

And the best part of my job is getting a photo like this…  makes it all worthwhile!  Mwah!

COLBY: Getting down to business for Wedding Day!

Colby came to me almost a year ago with big goals of looking amazing for her August 10, 2013 Wedding Day, and just like that, it’s here!  With a lot of blood, sweat, breaks and tears she killed it in the gym and her kitchen and is now 6 days out of walking down the aisle (with her super nice fiance who joined us periodically for some butt-kicking!).  Not only is she walking away with a great husband, but she is walking away with a wealth of knowledge on proper nutrition, meal prep and training which will last her a lifetime – though I do anticipate more questions from her in the future :)  Best of luck, Colby! 

XOXO,
Iron Plate Studios

IRON PLATE: What does it mean?

In June 2011, the Food Pyramid was sent on it’s merry way and with it came the start of the new MyPlate; a simpler way to be more mindful in the foods that we choose.  Here at IronPlate Studios, we are a group of personal trainers AND Registered Dietitians (and Sports Dietitians / CSSD) that believe in combining strength/weight training and “training hard” (the Iron in IronPlate) with proper food choices and “clean eating” (and the Plate in IronPlate).   We believe it’s a synergistic mesh between the two that gets people the results they want; a lean, tight physique, a healthy weight and a strategy for a healthful life. 

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