Dietary Supplements: To Take Or Not To Take

The majority of adults in the United States take a supplement. A supplement includes: vitamins, minerals, herbs, protein powders, shakes, amino acids, enzymes, probiotics, and the list goes on and on!

Do wsupplementse really need to be taking these? In my opinion, yes, many of us can benefit from a multivitamin, vitamin D or even a protein shake, for example. However, supplements are just that…a SUPPLEMENT. They do not replace food. Some experts think that if you are eating less than 1600 calories on a daily basis then you can likely benefit from taking a dietary supplement. Taking a vitamin and mineral supplement can insure your body that you are meeting your needs to develop muscles, proper neural function, maintain energy levels, preserve bone and all the other physiologic functions your body performs on a daily basis. Very few of us need a multivitamin that provides greater than 100% of the daily recommended allowance of any nutrient. Again, these supplement your diet. If you are choosing mostly whole, unprocessed foods then you do not need a powerful multivitamin. In fact, high levels of vitamins can enhance the disease process, including some cancers.

Let’s look at protein powders/shakes. There are so many on the market! Mosproteinshake_2t active people can benefit from a protein shake for breakfast, pre- or post-workout. The scary thing about protein powders is that many of the most widely used are loaded with toxic metals, artificial sweeteners, colorings, dyes and other random chemicals that can harm your body. If you are going to purchase a protein powder, why not choose one with added nutrients?  My favorites are whole food powders that are made of real food and free of metals, dyes and other chemicals, such as Vega One or Amazing Grass Raw Reserve. There are some great ready-to-drink products out there as well. My go to is Orgain 25 gram protein.

Much of the food we are consuming is so processed that it isn’t “real.” Chicken breasts at some restaurants are hardly made of chicken breast at all, but chicken parts and chicken flavoring molded into the shape of a breast. Some experts believe that if more than three meals per week are eaten out, you are lacking nutrition and too many chemically processed foods are being consumed. You are what you eat!

For more information visit GATC’s Nutrition Services page or contact GATC RD, Kristin Burgess.

 

Meet Kelly Buresh our Newest Certified Personal Trainer

Every once in a while, we expand our team and add some amazing new people to our family. Meet Kelly Buresh, our newest personal trainer.

Where are you from?

I’m from Colorado originally. We moved back here from L.A. and before that we were in St. Louis. This is the first time my husband has lived in Colorado. I am so excited to be home.

What is your educational background?

KellyBureshwebI have my bachelor’s degree from Regis University and originally studied English and marketing. I love to read and thought I wanted to be an English teacher, but then I started teaching group fitness and small group training classes. I became a Spin instructor and that’s really what motivated me to get my NASM (National Academy of Sports Medicine) certification.

 

 

Why did you decide to switch from English and marketing to fitness?

My dad has diabetes and I watched him change his life with exercise and healthy eating habits and I wanted to help others do that. I want to help people become athletes; even people who do not have a lot of experience with exercise. I want to help people realize that they can make good decisions and change their lives for the better.

Since you recently became a mom, what advice do you have for new mothers trying to get back in shape?

Be patient. That’s my best advice. It’s a process. I believe that one of the hardest things is feeling like you don’t have enough time to exercise. I still feel like that. New mothers are busy, but there are small things that you can do. Go on walks with the baby. Take the stairs. Pregnancy makes you tired and your body loses endurance so build that back up first. Small things will add up quickly. Also, make sure to work those abs! Do planks and sit-ups every day and remember to be kind to yourself. Don’t expect everything to go back to normal right away. You will get there soon enough.

Do you have any favorite success stories you would like to share with us?

My favorite success story is when I was working with someone who only swam. He had no desire to weight train but started just because he thought he needed something additional to add to his workout routine. I took him into the weight room and before long he began to notice the physical benefits of increased strength. He started swimming faster, noticed that his endurance increased so he was able to swim longer distances and for longer durations of time and was losing inches. He needed less coffee because he had so much more energy. The benefits of weight training began to transpire into all aspects of his life. He just wanted to spice up his workout routine and in doing so with weight training he became so much healthier overall.

Do you have any tips for people who are attempting to make a lifestyle change to include fitness?

I always think of my mother. She tried many types of fitness and nothing ever stuck until she tried yoga and loved it. Find that thing that you like and do it multiple times a week. Keep trying different things until you find it.

What exercises do you love?

I love anything leg related and for cardio I like running because I love being outside, and spinning, which is why I became a Spin instructor.

If you are interested in Personal Training at Greenwood Athletic and Tennis Club with Kelly Buresh, then call 303-770-2582 x370.

 

True! It’s All About That “Base”

You finally get that long-awaited short ball opportunity which allows you to attack the net and really apply some pressure to your opponent except for one thing, your opponent is the dreaded lobber! What are your options? To start with, nothing says lobbing is a bad idea to your opponent better than cracking an overhead for a winner! So let’s talk about how you can better prepare for this shot.tennisracketball simple graphic

1. In one move, immediately raise both hands up plus align your shoulders and feet sideways to the ball and your intended target. This doesn’t always mean you should be perpendicular to the net, sometimes you’ll find yourself slightly open to the net and occasionally you may discover that you need to turn as much as 45 degrees past perpendicular to the point where your back is exposed to the net. Where you are on the court and your target area determines shoulder and stance alignment.

2. I think most players are familiar with these technical elements but I find perhaps the most important element in gaining confidence and making solid contact on the overhead is having a wide base. By a wide base I mean wider than the width of your shoulders. In doing so, this should also create knee bend and drop your center of gravity. This is important because just the mere fact that you’re looking up, you’ll find yourself a little off balance, so widening your base will make you feel more comfortable adjusting to the ball and more confident.

Confidence plays a major role in having a good overhead. Learn to love them and you’ll have a great one! And remember, as Meghan Trainor says, “It’s all about that base.”

Yes, I twisted her words slightly.

For help with your overhead and more, check out GATC’s programs, drills, clinics, leagues and more!

Ron Steege, Director of Tennis