Stonewall Fitness: Health and Fitness for Gay Denver

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: Push Ups With Balls!

Do you have the balls for these pushups demonstrated by David Smith of Stonewall Fitness? This variation is great for strengthening both your upper body and your core!

Stonewall Fitness: Health and Fitness for Gay Denver

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: Health and Fitness for Gay Denver

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: New Year's Fitness Resolution? Here's How to Get Started, Part 2!

By David Smith

Stepping foot into a gym can be overwhelming, if you can fight your way past the high pressure sales people and personal trainers, you’ll find a large room full of all sorts of equipment that look like a medieval torture chamber, so where do you start? Your body is capable of so much and so limiting yourself to only certain types of exercise will not only make it more challenging and limiting for you to reach your goals but can also lead to injuries, overtraining and pure boredom. Most gyms offer a wide variety of ways for people to be engaged and active. It all just comes down to your interests and goals, what works for someone else may not work for you and that’s perfectly okay. Don’t feel 
pressured to invest into something you simply don’t want or feel comfortable with. Take the time to try different things and see what you like; there are a variety of different options to choose from:

· One on one/ buddy training (personal training): One of the most common and helpful ways for you to learn how to structure a workout and step outside your comfort zone is to hire a personal trainer. Focused, individualized attention and program planning that is custom to your goals and capabilities as a person. A personal trainer can help you learn new exercises and even push you outside your comfort zone more so than you ever thought possible. Having that accountability of working with a trainer as well can help you stay motivated.

· Group Fitness Classes: Very popular format and a fun way to meet new people, it is a general workout that is designed for a wide variety of people and goals. There are many types of classes offered that all have their own particular benefits; they are more high energy, bring in a diverse group of people and can be a great way to really get engaged in a program.

· Small Group Training: Similar format to both group fitness and personal training. Consist of a smaller group, usually no more than 8 with a more focused and specific workout to the goals of the people within the group. More one on one attention but with the benefits and challenge of working with other people.

· Athletics: Adult sports are becoming much more popular, there are many leagues and teams out there of every sport you can think of. Whether it be a team sport or an individual sport. Getting involved is a great way to meet new people, get active and help establish more substantial goals for you to accomplish. There are a variety of leagues, and sports out there to choose from including Colorado Gay Volleyball Association, Denver Gay Flag Football, Colorado Frontrunners, Squid Swim Team among hundreds of others. It’s a great way to get in touch and have something in common with people, it’s fun and is a great way to set goals as well!

In the end, nothing beats just putting on your headphones and zoning out from the rest of the world, just you and exercise is all you need. These different things are great to help you add some variety and spice to your workout. Stay motivated and have fun!

David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.

Visit me: www.stonewallfitness.com
Like me: www.facebook.com/stonewallfit
Follow me: http://stonewallfit.tumblr.com

Stonewall Fitness: New Year's Fitness Resolution? Here's How to Get Started!

By David Smith
It is no doubt that this time of year is a popular time to go to the gym. After gorging on holiday treats and countless gingerbread lattes, come the New Year everybody seems to come into a renewed sense of optimism and wants to take steps to be more active and healthy. 

With that kind of gung-ho optimism people often resolve to go to the gym but end up so overwhelmed by the environment and all the options that it can be quite humbling - it’s hard to know where to start when you see all sorts of craziness happening at once. 

There are countless types of workout programs touted as “The Best Workout” or “The only workout you will ever need," blah blah blah. Not to mention the countless “miracle products” on the market. But none of the programs and products ever quite live up to the hype. 

Resistance is not futile!

That’s why it's important to find what works best for you and what you enjoy doing! Remember if you’re not having fun, what’s the point? There are many different types of exercise and a good, comprehensive training program should incorporate all of them. These include:

· Resistance Training: Not just weight lifting but any kind of load and additional resistance you can add. This can include body weight, kettlebells, TRX, Olympic Lifting. It is important to train your muscles for strength and endurance as appropriate to your goals. Strength is being able lift more weight but perform less repetitions. Endurance is lifting less weight but able to perform more repetitions. A good strength training program should include elements of both. 

· Endurance Cardio: Cardio doesn’t just mean plodding along the treadmill or elliptical for an hour. Going for a good run or bike ride, learning how to swim or taking an aerobics class. Anything that gets your heart rate up and keeps it up for a sustained period of time. It’s good to warm up with and to include intermittently throughout your workout.

Colorado SQUID Team Swim Practice

· H.I.I.T. (High Intensity Interval Training): Pretty popular and is definitely a fun, new way to challenge yourself. It involves short bursts of high intense exercise that gets your heart rate up to the max followed by extended periods of rest. This may involve plyometrics and power lifting as well. On the rest period it is definitely good to add a lower intensity exercise to do, especially if you are running short on time. 

· Core and Flexibility: Your core is essentially the center of your body. The muscles around your lower to mid torso that set the stage for your overall balance and function. This doesn’t mean abs necessarily but a combination and engagement in all the muscles within that area (abs, obliques, glutes, back muscles, transverse abdominis) in which the base of everything you do is derived. Focusing on balance and endurance to help you better hold yourself and perform other exercises and tasks as safely and efficiently as you can. This includes yoga and pilates as well as various forms of stretching, core exercises and even recovery components such as foam rolling.

David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.

Visit me: www.stonewallfitness.com
Like me: www.facebook.com/stonewallfit
Follow me: http://stonewallfit.tumblr.com

PPRM Provides Affordable Healthcare for Denver Gay Men

Planned Parenthood of the Rocky Mountains provides services for gay men in Denver and throughout Colorado including STD Testing and Treatment, HIV Testing and Education, Prostate and Testicular Cancer Screenings, and Education and Referrals.

Stonewall Fitness: 8 Common Fitness Myths Busted!

By David Smith

The exercise and fitness industry is always changing, as we continue to come up with new and engaging exercises and learn more about how our bodies will respond information is constantly going in and out of date. It can get confusing and hearing lots of people say different things can leave one wondering who to believe and what to do.

The best advice I can offer is go with reputable sources and follow research/ ideas that you hear on a more consistent basis from many different sources and qualified people. There is a lot of bias out there and people will often talk about what works for them, in the end do what works best for you and your goals but keep an open mind and don’t be afraid to try new things! Here are some common fitness myths …
 

1. Stretching to warm up.  
The idea is to prepare your muscles for exercise and reduce your risk of injury. Static stretching prior to exercise has been shown to actually increase your risk of injury, pulling hard on a cold muscle can lead to pulling a muscle or even tearing it. By stretching the muscle you are releasing the tension from it, which decrease the overall ability, and efficiency in which the muscle can perform, requiring you to work harder to achieve the same result.
 
Try doing more dynamic stretches such as swinging your arms, doing Frankenstein walks or even basic exercises such as lunges and squats for warm up. Here you are actively contracting and engaging the muscle as well as producing the heat. Your warm up should be similar to your planned workout but at a lower intensity. Hence don’t run to warm up if you plan on doing pull ups for your workout.

2. I can target fat loss.
A common myth is that one can “spot reduce” fat by doing exercises that target specific areas, such as crunches to target belly fat. In reality all this will do is squish your fat but you won’t do much to burn it. No matter the type of exercise your body will take always take the fat from the most readily available stores. 

If you are really motivated to lose weight and burn lots of fat. Focus on doing compound exercises or exercises that engage many different muscle groups at the same time. Incorporate cardio, High Intensity Interval Training and Strength Training for a comprehensive workout. Not only will you able to accomplish more during your training session but your body will be working much harder and require more energy to accomplish the task.

Stonewall Fitness: Health and Fitness for Gay Denver

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Nice to See StevieB: Midnight at the Gym

By StevieB

Sometimes people ask me, when finding out that I prefer to workout in the middle of the night, why I do it. Act like a nocturnal gym rat. A plate-pusher of the night.

Well, tonight was a perfect example. The decline bench, when used correctly, has one lying on one's back with the head steeply angled lower than the legs. I use this bench to do crunches. Sit-ups, but with my feet hooked onto a bar high above my head. My goal is to do so many crunches that I am physically too tired to get off the bench without effort.

Tonight I achieved my goal. Releasing my feet I rolled onto the floor. Not realizing (at first) that my gym shorts had caught on the bench. As I stood up I was sans pantalones. My iPod dangled from my ear buds. Mr. Floppy just dangled. No underwear, no gym shorts. Just nakedness from my sweaty tee-shirt down.

As I started to untangle my shorts from my gym shoes, I looked around. No one was around to see my ... furry-butted faux pas.

And that, folks is why I workout in the middle of the night. 

This post originally appeared on Steven Bennet's website Nice to See StevieB. Republished with permission.

Stonewall Fitness: Drinking Water or These Pretzels Are Making Me Thirsty!

By David Smith

Feeling a hangover? Your headache is most likely caused by dehydration and now your feeling the consequences. In fact the majority (if not all) headaches are symptoms of dehydration and lack of water intake. You’ll see lots of products and hear lots of people who all of a sudden turn into “experts” but in the end you need to drink more water!

There are a variety of factors that will lead to dehydration such as hot/ cold environments; high sodium intake (pretzels, get it?), high caffeine/ high alcohol intake, exercise and well … the reasons are endless. 

Headaches aren’t the only symptom of dehydration either, fatigue, lack of energy, bad breath, dry mouth, thirst, poor circulation, headaches, poor coordination, fainting, lack of sweat/ urine, sluggishness. Your body consists mostly of water so it’s important that you are constantly keeping yourself hydrated throughout the day.

Meet the Men of MileHighGayGuy: David Smith of Stonewall Fitness

David Smith is an exercise professional and specializes in exercise, nutrition and wellness programs for the GLBT community.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the stigmas and barriers often associated with exercise and fitness to make it accessible for everybody regardless of anything. David does not spend all his time at the gym but chooses instead to go out into the world and find fitness opportunities in our everyday surroundings. Constantly learning and engaging with the community to better help realize that we all have potential within and are capable of accomplishing amazing things. David leads a variety of different
programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

In his personal endeavors, He is also an active athlete having competed in swimming, taekwondo, triathlon and running events.

Highlights of his athletic career include winning 6 medals and setting a meet record at the 2010 Gay Games in swimming. Competing on the National Collegiate level in taekwondo and swimming, training to compete in his first full Ironman, having completed several half Ironmans and finishing his first Marathon. David currently swims with the Denver Squid Swim Team and is training for the 2014 Gay Games as well.

He is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.

Stonewall Fitness: I Don't Just 'Work Out'

By David Smith 

When talking to someone, how they describe themselves can really tell you a lot about who they are - their goals and motivations, both good and bad. 

People will often describe their visit to the gym as "going to workout, do cardio or lift weights." The popular thing now days seems to be splitting your body into days, “leg day, chest and back day, arms and shoulder day” and the such. 

In my experience, such a perspective makes it easy to consider your “workout” as a chore, another errand or something that sounds absolutely tedious and boring. The program is essentially a to-do list and a tour of the machines at the gym. Not only is this lame and boring but it also makes it easier to pass it off to the side and skip when something more interesting comes along. If your “workout” isn’t important to you, then what’s the point?

I can train on my own up to 4-5 hours a day. This sounds a bit excessive to most people and I constantly have people who ask me how I can get through that without going crazy or getting bored. It’s all about perspective; what some people may see as two hours of cardio, I see as a bike ride to Lookout Mountain and back. 30 minute break? To me it’s a 30-minute power swim, trying to get as much as I can in such a short period of time. It’s 4-5 hours of training but not necessarily at once, at the end of the day I don’t even realize I put so much time in, thinking instead how productive it was.

So why do I “train” as opposed to “work out?" When I am training for something, I am working toward my goal, pushing my limits and challenging myself to be stronger both physically and mentally. Training gives me focus and direction on what is important to me. I am more motivated to make it to the gym, get on the bike run in the rain or get in the pool on a cold day. Even on the days when everybody else stays in, I still get myself up and out the door because unlike those who are “working out” I am still in training and every day is a new opportunity to be better than I was yesterday.

Training not only gives you more focus and direction in your fitness but also more substance, people who “train” tend to have more substantial goals. 

Fitness isn’t and shouldn’t be about losing weight, looking good, being skinny or any of those aesthetic goals. Fitness is about being able to do more, growing and working toward the things you’ve always wanted to accomplish., being better able to perform in your own individual strengths. Most importantly it’s for you, not anybody else. If I tell someone they can climb a mountain, they might look at me and laugh. That person will fail at fitness. The mountain is irrelevant. Because they think such a challenge is above them, they will never realize that they can in fact climb that mountain. (For the record I have already climbed 12 14ers in three years). 

In addition when interacting with people I think saying, “I worked out ” or “I went to the gym,” sounds boring and uninteresting. It’s a bit difficult to expand a conversation off that. It shows that you don’t seem to place much value on the experience, that it's something you’ll quickly forget about. If you aren’t doing something worth talking about, what’s the point?

I always talk about my adventures in exercise and training - to some extent maybe even bragging - but to me it’s important. It’s an aspect of my life I choose to share and hope to inspire people with. 

The hours I spend training, whether it’s one hour or four hours each contribute to helping me succeed in my goals and give me a reason to get up and go every day. It makes me happy and excited, it’s what gives me purpose and most importantly it’s what I love. I am not trying to prove anything to anybody. Sure, I share the experiences but if someone chooses not to listen, it does not affect me in any way. The only people who do listen are the ones who truly care and want to see me succeed. 

Many of the people in my life are starting to discover this for themselves; they might not train at the same level as me but what they’re doing is important to them. They are challenging themselves and getting excited over the prospect of accomplishing their goals, anything from finishing a 10k to competing at the Gay Games, being able to compete as a body builder to training for the AIDS Lifecycle, or even just being able to continue to function and live independently as you age. I am always inspired to see people undertake such a profound and exciting step forward on their journey. When you begin to see progress, it gives you a new sense of motivation and you realize you truly can do more, as you inch closer to your goals and gain a whole new perspective on the world around you. Whatever your goals are they need to be personal for you.

You can truly accomplish anything but you will not succeed until you truly believe in yourself.
David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.

Visit me: www.stonewallfitness.com 
Like me: www.facebook.com/stonewallfit 
Follow me: http://stonewallfit.tumblr.com

Stonewall Fitness: Engaging Exercises for Efficient People

By David Smith

One of the biggest things you will hear in regards to fitness and exercise is “functional fitness” which is essentially exercises and workouts designed to help you better function within your daily life. This term is often targeted toward the older population but it applies to everybody regardless of age or activity level.

However upon a visit to a big box gym you will find it is not at all designed to promote functional fitness and in the end people end up wasting a lot of time doing exercises and workouts that won’t do anything in your life outside of the gym. For example the famous Abduction/Adduction machine (where you don’t make eye contact with anybody machine) is popular to use however the movement and benefits of that exercise do not do anything for you in your daily life. (Unless you sit in your chair all day pushing and squeezing things around by opening and closing your legs) so your essentially wasting your time doing a lot of exercises that aren’t really effective.

Not only do machines like these isolate specific muscles but also involve movements that you simply won’t normally do in your daily life. When you are training it is good to target as many muscle groups as you can at once. Not only will this challenge you on a new level but also will burn more calories, better train you for the demands of your life, make you a more effective and stronger person outside of the gym and help you reach your goals much quicker. A good example of an exercise that engages many muscle groups is a squat and press with dumbbells. By holding the dumbbells at your shoulder, performing the squat and on the upwards doing the press you are engaging your glutes, quadriceps, core (back extensors, obliques, abs, transverse abdominis), chest, shoulders, arms, forearms and all the stabilizer muscles in those areas. 

Not only is this more engaging for you but in the time it would take you to do 1 set of squats and 1 set of shoulder press separately you can easily pump out 2-3 sets of the squat and press. As well think about how effective this exercise will be in your daily life. Simply lifting and carrying a box requires all the same muscle groups you are targeting to work together at the same time. There is no use in training them separately just to try and use them together.

Remember it also burns more calories and can help you achieve your goals much quicker! Combining upper, lower body and core exercises can help you do more at once and make better use of your limited time at the gym. Every exercise you do should engage your core, the way to engage your core is simply to suck it in, as in pull your belly button into your spine like your trying to fit into some tight pants. It is essentially doubling your workout, and doubling the amount of calories you burn in the same amount of time! Who wouldn’t love that? 

So are you ready to check out these exercises?

Stonewall Fitness: Stretching It Out!

By David Smith

As an exercise professional, one of the most common things I see people doing in preparation of exercise is static stretching, which is pulling and holding your muscle in a stretch for an extended period of time. 

In the past this used to be the standard and was commonly recommended, however in the past 20 years we have come to learn that it may actually have the opposite effect. Static stretching your muscles prior to exercise and activity has not only been shown to increase your risk for injury but also may affect your performance in training or competition. Not to mention that it does absolutely nothing to actually warm you up.

Think of your muscle as a piece of taffy; if you unwrap it and try to pull it apart you’ll just break it. Instead, rub it in your hands first and slowly start to massage it. Then when you try to pull it apart, all of a sudden it’s more flexible. This is what happens to your muscle. Pulling it apart when it is stiff and tense can easily lead to pulling a muscle or even worse, tearing. Your whole muscle might separate from it’s connection point to the bone. Ouch.

Just like the average American, muscles also carry a lot of tension. The more you work, the more tension your muscles tend to carry. This can be beneficial in that the tension can help with protection from increased physical stress (protecting your bones, joints, blood vessels, organs) as well as in aiding in your performance by giving you a literal “spring” in your step. This is known as elasticity and, like a slingshot, when you contract your muscle it’ll tend to “snap” back into its starting point. With static stretching prior to exercise, you are effectively reducing this amount of tension and elasticity from your muscles and decreasing your overall performance during your training or competition. (But do be careful of too much tension, which can lead to cramping and spasm.)

When I say that static stretching does absolutely nothing for warm up, I mean it. You’re not actively moving your body or engaging the muscle in any way, therefore heat is not being produced and your body isn’t really working at an increased level. The muscle itself is not being utilized and is not being prepared for the increased stress of exercise. A racecar driver isn’t going to shift his car into neutral and push it around the track to warm it up and you shouldn’t do that to your body.

Stretching is good for warm up (I am sure you’re confused now) but I am referring to dynamic stretching. With dynamic stretching you are not passively pulling on your muscle however you are starting to engage your muscles in a low impact fashion that you are pushing your range of motion further each time. For example; swinging your arms back and forth or up and down, kicking your legs out in front or behind, or doing some torso twists. This way you are not only engaging the muscle but you are actively producing heat (essentially you are warming it up) and still maintaining tension on the muscle for exercise.

That’s not to say that static stretching itself doesn’t have a place either. Static stretching has consistently been shown to increase flexibility and have a crucial role in helping reduce tension as well as have it’s place within rehab and injury prevention. The ideal time to static stretch is following a cool down after your workout. Your muscles are already warm and tense, it’s the best time to really focus on breathing long and slow, taking the opportunity to relax and release that tension you still hold on your body. Each stretch should be pushed right until you feel a slight discomfort in the muscle and be held for no less than 30 seconds. You can push the stretch a little more as you relax, but don’t push it too far.

Chronic injuries and bad posture are often attributed to lack of strength or tension from certain muscle groups but could also be caused by too much tension from other muscle groups. Back pain, for example, may be caused by too much tension in the abdominals, chest and hip flexor muscles in addition to lack of strength from the back muscles. It is important that you work on stretching out the opposing muscle groups you are strengthening as well to have an important balance for your muscles.

Stretching itself can be considered a workout as well when done properly. Yoga is a very popular and very effective form of stretching that has been shown to burn substantial amount of calories as well as increase flexibility, balance and core strength. 

Photo courtesy of Denver Downward Dog

Overall stretching is an important factor in physical fitness and plays a key role in increasing flexibility and reducing overall tension and stress. It is important to include dynamic and static stretching into your exercise routine to not only help reduce injury but also stress and inflammation.

David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.

Nice to See StevieB: Rise and Shine

By StevieB

Just look at that clown!

Starting this week I changed my work schedule to 5:00a.m. My coworkers and friends believe that I have gone insane, yet I am enjoying the change. It gives me three full hours by myself in the office. I can drink my Dunkin’ Doughnuts, Hazelnut coffee without fear of others usurping the office coffee maker, and I get most of my day completed before the normal day actually begins. 

 

Part of the decision was also based around the 24hour Fitness located down the street from my employment in lovely, downtown Boulder, CO. It may be crazy that I am getting to work three hours early, just so that I can hit the gym at three instead of during the busy time of five, but it changes my workout tremendously. No longer do I have to modify my routine due to lack of access to a flat bench, as are typically taken up by guys discussing next quarter's finical outlook on their creepy Samsung Galaxy phones, as they sport completely dry, $50 sweat absorbing tech shirts. Typically. Now I can camp on a flat bench, searching for songs on my iPhone, to my little sleepy heart’s content.

I hope to adapt to the change of getting up at 3:30a.m. soon. Dear God, I certainly hope so. All the omnipotent power beheld within Dunkin’ doughnuts ground coffee, with its Hazelnuty fumes is the only thing getting me through this week.

Stonewall Fitness: The Supplementation Conversation

By David Smith

With all the various products out there, ranging from protein to Creatine, fish oils to L-Glutamine, many people have asked me my thoughts regarding supplementation. If you walk into any health store such as GNC, or Max Muscle or any of the big box gyms like 24 Hour or Lifetime, you will no doubt have supplements pushed onto you as the “best addition to make your workout most effective.”

So you're getting all these products shoved into your face but how do you know if they work? What they do? What the hell are they?

Unlike standard food products and medicine, supplements are a highly unregulated industry and are not subject to the same restrictions as food or medicine. Supplement manufacturers do not have to list ingredients, health risks or anything as such that you would find on normal food labels. I recommend taking EXTREME caution before purchasing and consuming any supplement, it is important to do your research and learn about a specific product objectively before consumption.

Protein By far the most common supplement is your basic protein supplement, which commons in many varieties including shakes, powers, bars and such. There are two basic types of protein supplement, whey and soy:

Whey Protein 
This source of protein is derived from (you guessed it!) Whey! Which is the milky by-product leftover from the production of cheese. This type of protein is popular due to it’s perceived anti-inflammatory effects and role within disease prevention although research is still being done. It is most often sold as a powder and is a good source of Branched Chain Amino Acids. It commonly used by body builders and athletes to aid with gains in muscular strength and mass.
 
Soy Protein
This source of protein is derived entirely from soybeans, it is a vegetarian and vegan friendly supplement, and since it is not an animal product it does not contain cholesterol and is very low in fat. It is also a rich source of Vitamin D, which aids in the absorption of calcium. It is more popular among women due to its high estrogen content, it has been shown to reduce the risk of breast cancer and help alleviate other common health concerns.

The best time to consume protein is following your workout; I recommend no later then two hours following your exercise bout. The key with protein however is that your body will only use what it needs, whatever is left over will be converted to fat and stored as fat. A single serving of protein will suffice for your body, which varies based on a variety of factors.

Fish Oil
Fish oil is very popular as it is a rich source of Omega-3 Fatty Acids, these fatty acids most commonly found as monounsaturated fat. Omega-3 Fatty Acids are anti-inflammatory and can aid in heart health and can significantly reduce your risk or effects of disease. They are also beneficial to brain health, they are not a fuel source for the brain but are highly concentrated within the brain and can aid in cognitive functioning. Omega-3 are not just found in fish oil but also in plant oil as well, when looking at a nutrition label, if the product contains “Monounsaturated Fat” They contain Omega-3 Fatty Acids.

One of the common issues with fish oils however is the high concentration of Mercury, Due to human interference, mercury levels within the bodies of water (specifically oceans) have risen and are often consumed by fish, which is not harmful to them but can be dangerous to humans. Fish oil supplements contain concentrated levels of fish oil, which has been process, and in turn has lead to concentrated levels of Mercury. It is not required to list mercury levels on products and is often impossible to determine how much mercury is contained in a specific product.

Other sources of Omega-3 include fresh water fish (salmon, trout) as well vegetable sources including olive oil, vegetable oil, canola oil, sunflower oil etc.

Creatine
Creatine is an amino acid often found in many lean protein sources and is also created by the body itself through the liver and kidneys. It is popular due to it’s a quick fuel source for the body during high intensity and spring exercise. It is one of the first amino acids converted to ATP for energy and is used by many athletes to increase muscle mass and improve athletic performance.

No studies have shown that Creatine supplements have indeed enhanced athletic performance, particularly if the user already has high stores of creatine phosphate.

B-Vitamins and Caffeine
B Vitamins and Caffeine are often blended into a single product due to the perception that it will give you more energy and make you feel more awake and proactive throughout the day. B Vitamins are beneficial in that they help the body produce ATP and process fuel for energy, however as they are vitamins they do not contain any energy themselves and do require ATP from the body to process.

Caffeine is a stimulant that is associated with increased levels of adrenaline and energy production, again, containing no energy itself caffeine does take ATP to process and can lead to short term increased energy however too much caffeine can lead to various undesirable mental and physical effects on the body including restlessness, anxiety and the such. It is considered toxic when consumed in high doses. Unfortunately many caffeine (and B-Vitamin) supplements including energy drinks contain very high levels of caffeine as well as high levels of sugar that can cause a crash in blood sugar and lead to long term diseases including diabetes, obesity, heart problems and the such.

Multi-vitamins
Multi-Vitamins are often marketed and pushed to ensure that you are getting all the recommended intakes of the daily vitamins and minerals your body requires. However many of the vitamins are not necessary for the majority of the population due to the high vitamin content often found in fruits, veggies, meats and the such. Many of these vitamins as well are best effective when consumed with other vitamins from the natural source, this makes them more bio-available as well can work with other vitamins and minerals to have benefits on the body that may not occur when consumed alone. Multi-vitamins are most beneficial for those with nutrient deficiencies, food deficiencies or those who are pregnant or may become pregnant.

More is not always better, vitamins and minerals can be toxic if too much has been consumed by the body, multi-vitamins often do contain much more then a recommended amount per day. For example too much Vitamin C (over 2000mg a day) can lead to upset stomach and diarrhea. It is important to consume a moderate amount of vitamins and minerals, preferably from their natural source.

In my personal opinion, supplementation is a highly ineffective and unnecessary waste of money. It’s nothing more than a business and industry to make money. The fact is if you stick to a healthy diet consisting of lean meat, fruits, vegetables, dairy and grain you will consume plenty of the vitamins, minerals, proteins, carbs and fats your body will need. There is no magic pill, powder or product that can improve anything over the natural foods your body is designed to eat.

If you still choose to partake in supplementation, I recommend sticking with the most basic and natural kinds. The products filled with all the additions, extras and the stuff are nothing more then fancy labeling and unnecessary additions that provide no extra benefit to your health. Please do your research on a particular supplement, look past the company and try to find a third party source for information, education and government institutions are usually the most reliable. Remember the sales guy at the gym or store is working on commission and will say whatever they need to sell the product so be especially cautious with them.

As I said before, stick with the real stuff! A healthy and well rounded diet will be most effective in supplementation to exercise and ensuring you are at your healthy peak!

Sources for this post include:
• Muscle and Strength: “Expert Guide to Whey Protein”

• Montgomery, K. Journal of Perinatal Education “Soy Protein” J Perinat Educ. 2003 Summer; 12(3): 42–45. doi: 10.1624/105812403X106946 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1595159/

• University of Maryland Medical Center, 2011: http://www.umm.edu/altmed/articles/omega-3-000316.htm

• University of Maryland Medical Center, 2011:http://www.umm.edu/altmed/articles/creatine-000297.htm

David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.

Visit me: www.stonewallfitness.com 
Like me: www.facebook.com/stonewallfit 
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Stonewall Fitness, Specializing in Fitness and Wellness Programs for the GLBT Community

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops. His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: Too Sore ... Can't Move.

By David Smith

Nothing like a good, strong, challenging workout to really get the blood pumping and the body moving, right? But why the hell am I so sore the day after?

Delayed Onset Muscle Soreness (DOMS) is the body’s response to increased stress and pressure put on your muscle. It’s that feeling of being stiff, of feeling like an old man, of being barely able to sit on the toilet without falling off (yeah, I went there).

DOMS occurs after a particularly challenging workout and especially after engaging in a new exercise routine. It can occur after any kind of workout, as long as the muscles are pushed and engaged at a level higher and in a different way then what they are familiar with. Did you push that extra mile in your run? Started swimming again? Added an extra 10lbs to your weight stack? Get ready to feel sore!

A long held belief regarding DOMS is that the production of lactic acid within the muscle is what causes soreness. So the more lactic acid you have the more sore you are, right? Wrong. Lactic acid if often associated with muscle soreness because it’s responsible for the muscular fatigue or “the burn” you feel during exercise. The burn is the result of the production of lactic acid overcoming the body’s ability to flush it out and making the use of oxygen within the muscle impossible. This explains why that extra push-up may or may not happen. However, lactic acid is flushed entirely out of the body within 30-45 minutes following your workout.

Muscle soreness is the result of a traumatic process of your muscle essentially being ripped to shreds within your body as a result of your exercise. The muscle fibers themselves remain intact but the connective tissue that holds all the fibers together gets all ripped apart and the soreness is essentially the pain of this. If you get a cut on the skin, part of the skin gets torn up and you’ll feel the pain of the cut as the body works to repair itself, in the days following the cut the pain subsides right? The same thing happening with your muscles when they get sore.

It hurts, yes, but muscle soreness isn’t always a bad thing. It definitely is more painful in the beginning and doing things like washing your hair, sitting down on a toilet and such are more difficult. But during the repair process, your muscle will regenerate the connective tissue to be stronger and better prepared to handle the increased load you are placing on it. Constantly engaging and loading the muscle in this fashion is what increases strength, endurance, power, mass and overall fitness. You’ll find the more you complete the exercise at the same intensity the less sore you’ll feel, that’s when it’s time to take it to the next level!

Soreness is great but it can definitely slow you down, so what can you do to reduce it?

· Drink a lot of water before, during and after the workout. Hydration is key to encouraging blood flow and to help ensure oxygen is delivered to the muscle while flushing that lactic acid out. This will also help alleviate the muscle cramps and spasms you’ll often feel during exercise

· Keep moving! Especially the day you feel the most sore, it’s a great idea to keep moving and have some kind of active recovery, whether that is going for a walk, doing a light workout. This helps alleviate tension in the muscle, loosens them up and again helps encourage blood flow.

· Eat protein! Immediately following your workout, within 1-2 hours it is key to consume a good source of protein. It could be from lean meat, vegetarian sources such as nuts, beans, soy, or even supplements (whey protein) if necessary. Protein is key for muscle growth and overall muscle health, consuming protein after the workout encourages regeneration and can make the recovery process much more efficient.

· Don’t push so hard! Many people new to exercising fail because they push themselves too hard. They are extra motivated and gung-ho but the next day really sucks. Make sure that when you start a new routine you start light and work your way up, this way you’ll reduce your risk of injury as well.

· Sleep! Getting a full night’s sleep is key, that is when your body will be doing a lot of the repair and regeneration of your muscle tissue, if you are short cutting your sleep you are only delaying the process. A full night’s sleep allows the body to regenerate and re-energize so you are ready to go the next day.

There are definitely other methods that can reduce soreness, like proper cool down and stretching techniques. Many things work for different people but sticking to the basics as I've outlined them is a good start and a great way to make it just a bit easier to keep up your workouts despite muscle soreness (and stick your landing on the toilet every morning)!

David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.

Visit me: www.stonewallfitness.com 
Like me: www.facebook.com/stonewallfit 
Follow me: http://stonewallfit.tumblr.com

Stonewall Fitness: Traveling Tips for Staying Healthy and Fit!

By David Smith

Now that summer is here vacations and travel are happening every day! Whether you find yourself traveling for business or pleasure, it’s important to remember that even on vacation, your body still needs a consistent routine of exercise and healthy food. No matter if you are flying or driving, there are many ways to stay consistent with your exercise program and even have a little flexibility to enjoy yourself and have fun in your new environment!

Here are some tips and tricks to keep from falling behind on your fitness and wellness journey:

Pack food
Whether you are flying or driving, pack some healthy snacks including fruits, veggies, nuts or even sandwiches and such to keep you fed. If you are flying, food can be taken through security and will save you from having to buy expensive airport/airplane food. If you’re driving, pack for the day and have a picnic at a rest stop, park or wherever that is a great opportunity to get out of the car and enjoy the moment.

Incorporate your fitness routine into your new surroundings. 
For example, if you’re a runner, you can explore the area while going for a run. You could do a running tour of the local landmarks. Whatever your routine is, use it as a new opportunity to explore the area.

Find a local sports team or workout group to train with during your visit. 
Check out local LGBT sports teams, rec centers and gyms to see if they offer opportunities for drop-in workouts. This is a great opportunity to mix up your routine, learn something new, meet new people and get explore the area.

Avoid “people movers” and walk! 
Traveling through the airport--or wherever you may be--there are moving walkways, escalators, elevators and other devices to make it easier for people to get to their destination. Since you will be sitting for extended periods of time, take all the opportunities you can to stay moving. If possible, take the stairs and walk down the concourse. It may seem like a long walk (especially with luggage) but you’ll certainly feel better when you make it to the gate and you’ll burn an extra 100-300 calories!

Get out and move. 
On road trips you’ll be spending a lot of time in a car and this can really take a toll on the body. Every time you stop to take a pee break, take 10-30 minutes and do a short workout. Even at a rest stop there is plenty of space to do some basic exercises to get your heart rate up and muscles moving. This will also help keep you more alert and less likely to drift off to sleep while driving. Wear workout clothes while driving so you can hop out and do a workout without too much hassle.

Drink water! 
Take an empty water bottle with you through security and fill it up after you pass through. You should constantly be drinking water to keep yourself hydrated. Yes, this will make you pee more often but is also a good opportunity to get up and move around a little bit.

Buy locally grown food and prepare it yourself. 
It’s very easy to go and eat out while on a trip but restaurant food is notoriously unhealthy. Check into your area and see if there are any local farmers markets or events and even chat with some of the locals about the food. There are many opportunities to try the local cuisine without consuming too much unhealthy food or spending a lot of money. Ask the locals about their favorite restaurants, you may find something off the beaten path that is much cheaper, healthier and tasty.

Partake in local activities. 
You don’t always have to hit up all the tourist destinations. It’s good to relax and have no agenda or schedule for the day. Take the opportunity to explore; you can walk, rent a bike or even roller skate. You can go swimming at the beach, enjoy hiking, yoga in the park or whatever you might come across while you’re exploring. This is a great way to relax, reduce stress and really have a good time while burning a few calories (without even realizing it!)
 
Don’t sit around just because everybody else is. 
Remember you are exercising for yourself; most people are just sitting around eating fast food and waiting. That is a perfect time for you to do some exercises, you may turn a few heads at first but eventually they will just return to their French fries. If anything, the people who are noticing you are more impressed in your confidence and passion to succeed.

Talk to a trainer! 
Personal trainers are here to help you succeed in your own fitness goals and will be more than happy help you design a workout around your schedule, lifestyle and goals. Let your trainer know you are planning to take a trip and ask about exercises you can do while you’re traveling that’ll help you succeed!

David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.

Visit me: www.stonewallfitness.com 
Like me: www.facebook.com/stonewallfit 
Follow me: http://stonewallfit.tumblr.com