MichRoFit Training and VasbySF Track & Field Newsletter

In This Issue

• Happenings
• Five Healthy Habits
• Member Spotlight: Bruce Julian
• 'Tis the Season
• Calendar of Events

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It was a good summer for MichRoFit, for the most part. Summer is our favorite season, but unfortunately, this past one was quite trying because Rowe spent much of her first trimester (the first half of summer) on bed rest. However, there were many fun times that we were still able to have.

MichRoFit Party
We had a successful MichRoFit open house party at our private gym in June, partnered with the “dunk test” by Fitness Wave.

European Championship in Track & Field
In August, Miche went to Sweden for the European Championships in Track & Field to cheer on his fellow Swedish athletes from the sidelines.

VasbySF Track Club
On the VasbySF front, we are going on a “leave of absence” from the Track Club in the new year. Coach Miche will continue to train individual athletes on a private basis.

Contact Us to Schedule Private Training Sessions

By Chrysa Caulfield

I often have patients ask me, “What is the most important thing I can do to protect my health?” In answer to that question, I compiled the information below. I want to convey the lifestyles that promote health, but also to include the reasons why each item is important for health. Knowing why increases motivation to comply with these guidelines. If health is a priority for you, here are five important lifestyle choices that promote health.

1. Exercise, exercise, exercise
Why? Your body stores protein in muscles. When you are sick, your body uses these proteins for functions such as antibody production, wound healing, white blood cell production, and more. How much muscle you have affects your ability to fight disease or recover from injury.
Why? Muscle is much more metabolically active than fat tissue, which means that muscles burn more calories than fat. The more muscle you have, the easier it is to stay slim.
Why? Exercise increases your body’s sensitivity to insulin, which helps keep your blood sugar in a healthy range. Exercise therefore helps to avoid insulin resistance, which can be a precursor to diabetes.
How?
- Exercise a minimum of 120 minutes per week.
- Even walking is enough to make a difference.
- Exercise tolerance is the single greatest indicator of longevity.

2. Dramatically reduce processed foods, especially sugar and white flour
Why? The more a food is processed (such as white bread, candy, or fast foods), the less nutrition it contains. Nutritional deficiencies lead to chronic illnesses such as heart disease, various cancers, high blood pressure, stroke, and osteoporosis.
Why? Processed foods increase insulin, leading to weight gain and insulin resistance. Why? Many junk foods contain trans fat, which becomes metabolized into cell walls and then disturbs proper function of the cells.
How?
- No sodas, sweetened fruit juices, or artificial sweeteners.
- Eat unprocessed food, such as vegetables and fruit.
- A basic guideline is: One quarter of your plate is for protein, one quarter for starches, fruit, or whole grains, and one half for non-starch veggies.

3. Get enough sleep
Why? Sleep is critical for brain function. Tests of sleep deprivation were done using simulated driving tests. One complete night of sleep deprivation resulted in the same level of impairment as being legally intoxicated.
Why? Inadequate sleep contributes to insulin resistance, which increases a person’s risk for diabetes. Metabolic and endocrine changes related to chronic sleep deprivation are very similar to age- related changes. Hence the term beauty rest.
How?
- Most people require approximately eight hours of sleep.
- The best hours for restorative sleep are from 10 p.m. to 6 a.m.
- To improve sleep, avoid stimulants in the evening.
- Going to bed and getting up at the same time each evening and morning helps improve sleep.

4. Reduce stress
Why? We have many life stressors that keep us in a chronic fight or flight state, which ultimately contributes to adrenal exhaustion. Your adrenal glands secrete hormones such as cortisol in response to stress. Adrenal exhaustion may cause a variety of symptoms such as poor sleep, fatigue, difficulty concentrating, a weakened immune system, sugar cravings, and increased inflammation.
Why? A high level of cortisol (released in response to prolonged stress) breaks down muscle tissue, decreases the effectiveness of insulin in allowing glucose to enter cells, increases the accumulation of fat around the waistline, decreases important sex hormones, and raises blood pressure by increasing sodium retention. So, while the correct amount of cortisol is anti-inflammatory, high cortisol levels promote many unhealthy processes in the body.
How?
- Use relaxation techniques such as diaphragmatic breathing or progressive relaxation.
- Practice meditation, tai chi, Pilates, yoga, or massage.
- Do not over schedule and work to reduce perfectionism.
- Exercise regularly and sleep for eight hours per night.

5. Drink enough water
Why? All metabolic functions require water. Water helps lubricate joints, keep moist membranes healthy, prevent constipation, and flush out our waste products. Drinking adequate water improves immune function, improves intestinal health, and can even help you lose weight.
Why? Even mild dehydration can cause fatigue, weakness, and/or headaches.
How?
- Drinking water helps reduce consumption of sodas and sweetened fruit drinks.
- In general, drink at least six glasses of water per day.
- For best results, drink water throughout the day rather than once or twice a day.
- Drink more water in warm weather or when exercising.

Chrysa is offering MichRoFit friends a special offer of a 20-minute no-charge initial consultation. Just mention MichRoFit!

Chrysa is a Doctor of Chiropractic and a nutrition enthusiast. She is passionate about assisting others in achieving and maintaining optimal health. She holds a Doctor of Chiropractic degree from Palmer West, in addition to a master's degree in environmental engineering from Stanford University where she studied the health effects of environmental toxins. Her nutrition and chiropractic practice focuses on maximizing health through appropriate testing, healthy lifestyles, preventive exercises, and targeted nutritional supplementation. Dr. Caulfield has extensive experience working with fatigue, digestion problems, food allergies, skin disorders, and hormonal imbalances. In her personal time, Dr. Caulfield is an avid cyclist and hiker.

Chrysa Caulfield, DC
650-906-4209
Hiruko's Health and Wellness Specialist

Bruce first came to MichRoFit Circuit in April of 2002. He learned about our program through his step-son, Larus, who called our class “brutal” but the best workout he’s been to (coming from a rugby player, that’s quite the statement!). Since the first trial session that Bruce attended, he has become one of the most regular members at our Circuit.

Bruce was born in Morristown, NJ. He has been in CA more than anywhere else and happily calls Palo Alto his home (or home base at least, as he is a big traveler). As a seismologist for the USGS, it is no wonder that his passions revolve around things about the “earth.” He and his significant other, Gill, do a lot of hiking, backpacking, mountain climbing, and whitewater rafting. For Bruce, to be able to truly enjoy these activities to the fullest, attending MichRoFit Circuit regularly is really important. In fact, he wishes we had more sessions a week that he could go to!