CARTERFITLAB.COM | 209-232-6428
STEP INSIDE THE LABORATORY A JOURNEY IN HEALTH WITH A LIFE OF PASSION
Fitness is a journey unique to each person. The factors of your environment, genetics, and even your finances can all play a role in how well you manage your health. But it doesn’t have to be a cosmic roll of the dice for you to determine your fitness fate. A physique you can be proud of isn’t going to be gained by guesswork, and it will take more than a fleeting feeling to get you there. When I got into the health and fitness industry five years ago, I was dead set on creating an environment where you can become the best version of yourself while working alongside professional trainers who put you on the fast track to success, with plenty of high fives along the way. I like to think I’ve done just that. Today I am in a position to help countless people fall in love again with how they look and feel, but — as is true with so much in life — it was a long road getting here. I grew up in Oregon, and when I was 12, we moved to Southern California. As the years went on, I was able to achieve a self-appointed distinction as “least famous person at my high school” before moving on to follow my love of sports at the collegiate level. While that didn’t quite work out, what I gained instead was a love of staying fit, especially in team-oriented
environments. Life kept moving along and I was soon blessed with four daughters: Madison, Haley, Tèa, and Savana. I took great pride in passing my passions along to them, coaching their volleyball teams as they grew up. We all grew to admire the values athletic pursuits can offer, and for that I am grateful. As my daughters grew older, I began to dream of a different career path. For years I’d been a real estate broker, and I dreamed of a time when I no longer had to work in such a negative environment. While I enjoyed helping people with their financial futures, the daily grind of dealing with crooked banks created disillusionment for me. It was about five years ago when I started to take notice of the Fit Body Boot Camp. Their Boot Camp sessions caught my eye, and I decided to open my own branch in Manteca. That was such a resounding success that I expanded, opening another location in Turlock. My time with Fit Body Boot Camp was special; the results were life-changing, both for clients and myself. But I clearly saw the need to move on. Fit Body Boot Camp was such a specific type of “drastic change” fitness that our best clients would end up training themselves right out of the business,
so to speak. They would get in shape, then take their newfound fitness to the next level with other programs. I wanted to start something that could not only match their excellent progress, but also go with them on their fitness journey. That’s when I got the idea for Carter Fitness Lab. With our specialized fitness sessions and habit-based nutrition plans, we are now able to help people attain a higher level of well-being. The results have spoken for themselves, even in my own life. After a 12-week program I was able to drop from 17 percent body fat to just 5 percent, and from 196 lbs. to 180 lbs., all while swapping fat for more than 10 pounds of muscle. I’ve seen plenty of people lose more than 20 pounds in six weeks with our programs, but that’s just the beginning. Now that we have the extra freedom of our own space, a little success doesn’t have to be the end of your journey. My goal is to “go beyond boot camp” and turn real desire into real results. Let us help you bring out your best self. If we’re both working to motivate one another, that motivation — and the result that comes with it — doesn’t have to be a fleeting feeling.
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WHAT’S STOPPING YOU? DAILY HABITS THAT IMPEDE YOUR HEALING Physical therapy can help your body harness
Painkillers can also inhibit the healing process because they mask pain without treating the source. Use them when necessary, but don’t rely on them for a long-term solution if you can avoid it. EAT FOR YOUR JOINTS You already know that food is fuel for your body, but what you eat can also affect your quality of life. Ingredients that cause inflammation — such as saturated fats, alcohol, and sugars — can increase pain in your joints and put extra strain on them. Instead, stick to a healthy diet of lean proteins, leafy greens, low-sugar fruits, and complex carbohydrates to give your body the boost it needs to heal. Making or breaking a habit can take weeks, so take it slow, understand that change is a process, and ask your physical therapist for advice. It may make your healing process more challenging, but it’ll be worth it in the long run.
its healing power, but without a lifestyle change, you may actually be hurting your body. Add these three tips to your PT regimen to help your body heal as well — and as quickly — as possible. TOO MUCH YET NOT ENOUGH Rest is necessary for healing, but when you rest too much, you do more harm than good. Nursing an injury by using crutches for too long or favoring a limb encourages unhealthy movement and keeps your body from healing normally. On the other hand, not resting enough can be harmful. So be active but take it easy, and avoid spending hours on the couch or the treadmill. SNUFF YOUR HABIT Smoking comes with a long list of health risks, and “inability to heal from an injury” is on that list. Nicotine, the powerful chemical that makes tobacco so addictive, keeps your immune system from doing its job. Smoking also makes exercise more difficult because of the toll it takes on your cardiovascular system.
STRENGTH OF MIND TIPS TO KEEP MEMORY SHARP AND IMPROVE COGNITIVE FUNCTION
Irish poet Oscar Wilde once called memory “the diary that we all carry about with us.” Of course, in Wilde’s time, the average life expectancy was less than 50 years old. As modern medicine continues to enable people to live longer, these “diaries” tend to become muddled. Fortunately, there are ways to counteract the natural dulling of our memory that comes with time. PUZZLE YOURSELF Just like any other muscle, our brain needs a workout in order to stay strong. As Dr. Celeste Robb- Nicholson of Harvard Medical School writes, “Challenging your brain with mental exercise is believed to activate processes that help maintain individual brain cells.” Activities like solving puzzles, learning a musical instrument,
or picking up a new hobby work wonders to keep your mind active and your memory sharp. These mental exercises are especially important after retirement, often to make up for the loss of stimulating challenges that work used to provide. GET PHYSICAL Taking care of our physical health has also been shown to help brain function. According to a study by Sydney University in Australia, aerobic exercise is particularly good at jogging our memory. The researchers note that “aerobic exercise acts by preventing the usual decrease in neurogenesis associated with aging, thus resulting in greater retention of neural matter — particularly in the hippocampus.” In short, exercises like swimming and
running keep the part of our brain responsible for memory from shrinking. SPEND TIME WITH FRIENDS AND FAMILY Humans are social creatures. Many studies have shown that being a part of a supportive social group can significantly benefit our physical and mental health. In fact, the American Journal of Public Health reports that people who have daily contact with friends and family cut their risk of dementia and mental impairment almost in half. Our mental diaries may be longer and fuller than they were in Wilde’s day, but if we fill those pages with hobbies, exercise, and close friends, our memories will remain sharp and vivid for the rest of our days.
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A WALK IN THE WOODS IS THE PRESCRIPTION 3 WAYS CONTACT WITH NATURE IMPROVES YOUR HEALTH
Our ancestors were deeply connected to their natural environment, mostly because their survival depended on it. With no Whole Foods available, those who could best track a mammoth, find water, and forage for edible plants kept themselves alive and passed on their genes. Given our history as hunter-gatherers, it’s no wonder contact with nature provides us with several health benefits. A MEMORY BOOST In a University of Michigan study, a group of students were asked to take a memory test that involved repeating numbers back to researchers. Next, researchers separated the students into two groups. Group A took a walk around an arboretum and Group B walked along busy city streets. Afterward, they were asked to take the memory test again. Group A, the students who had walked in the
arboretum, performed 20 percent better on the memory test. Group B didn’t show any marked improvement. Additional research has corroborated the memory-enhancing effects of nature. A MOOD BOOST Observing the benefits nature has for cognitive function, scientists wondered what effects it might have on individuals diagnosed with depression. In one study from the University of Essex, participants with major depressive disorder reported an improvement in self-esteem and mood after spending time in nature. Exercising while in nature resulted in even more of a mood boost for participants. A CALMING EFFECT
study conducted by Chiba University in Japan, participants spent two nights in the forest. Researchers evaluated their levels of stress hormones during and after this period and compared it to their normal work days in the city. Across the board, participants’ stress levels were much lower during the days spent in the forest and for several days afterward. Today, we’re less connected to our natural environment than our ancestors were. Modern comforts and technology mean we don’t have to go outside to get our food. But nature is still accessible and you don’t have to go far to find it. In many of the studies, even minor exposure to the outdoors, like adding plants to your home or looking out a window during work, showed health benefits. This winter, find ways to bring a little more nature into your life each day. Your brain will thank you.
Research also shows that spending time in nature reduces stress. In a
TAKE A BREAK!
BRUSSELS SPROUT HASH Inspired by Food Republic
DIRECTIONS 1. In a cast-iron skillet or large sauté pan, heat oil to medium. 2. Once simmering, add rosemary for 1 minute, then remove sprig. 3. Reduce heat to medium-low, add INGREDIENTS • 4 cups Brussels sprouts, finely shredded • 4 eggs • 1/4 cup onions, chopped
• 2 cloves garlic, minced • 1 sprig fresh rosemary
• 2 tablespoons extra-virgin olive oil • Salt and freshly ground pepper
4. Increase heat to medium-high, add Brussels sprouts, season with salt and pepper, and cook for 5 minutes. 5. Using a large spoon, create 4 wells for eggs. Pour 1 egg into each well and cook until set. 6. Carefully remove eggs and Brussels sprouts from pan and serve.
onion and garlic, and cook until onion softens, about 5 minutes.
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209-232-6428 | CARTERFITLAB.COM CARTER FITNESS LAB
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
294 N Main St. Manteca, CA 95336
3209 Liberty Square PKWY. Turlock, CA 95380
1. COVER TITLE GETTING O KNOW OUR ROOTS INSIDE THIS ISSUE
HEALING TIPS: WHAT HELPS AND WHAT HINDERS
TIPS TO IMPROVE YOUR MEMORY
3 WAYS NATURE IMPROVES YOUR HEALTH
DO THERAPY LIGHTS REALLY WORK?
THERAPY LIGHTS DO THEY WORK OR ARE THEY ALL HYPE?
The winter months can be dreary for folks who live in northern regions. The days are shorter and the sky is often obscured by clouds. This bleak weather can lead to seasonal affective disorder, or SAD. Depression, moodiness, and lower energy typically affect people with SAD more during the fall and winter months. The disorder has several different causes, but a primary one is a lack of sunlight, which can have an impact on your body’s internal clock. The winter climate can also reduce your serotonin levels, which influence your mood. Low serotonin can bring about feelings of depression. To address this problem, manufacturers developed light therapy devices. Therapy lights, or “happy lights,” are bright lamps that can sit on your desk
or end table. They simulate natural sunlight and are marketed as mood boosters that treat symptoms of SAD. But do these therapy lights actually work or are they just placebos? The answer is both. There are a lot of therapy lights on the market, but they’re not all equally effective. The difference is their output. While most lights attempt to simulate sunlight, some devices have weaker output, which means your body and brain won’t respond the same way they do when in natural sunlight. For instance, some lights are marketed as having “5,000 lux” or “10,000 lux.” There is a big difference between the two. Normal daylight (not direct sunlight), has the equivalent of 10,000– 25,000 lux. Direct sunlight can have anywhere from 30,000–100,000 lux.
Average office lighting puts out less than 500 lux.
In order to be effective, you need a lamp with at least 10,000 lux. After about 30–45 minutes of use, you should notice a boost in mood and energy. While therapy lights are safe and come with few side effects, they are not suited for extended use. Many lights come with a warning not to use them for more than an hour at a time. Using them for longer than an hour can cause eye strain, headaches, and irritability. Therapy lights are not a cure-all. They can help, but they’re a short-term solution. If you feel the effects of SAD or experience depression, consult with a health professional to determine what solution is right for you.
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