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APRIL 2021
OHMINO.COM
TOO WORN OUT TO WORK OUT? THE COMPLEX RELATIONSHIP BETWEEN STRESS AND THE GYM
What do you do to relieve stress? Some people like to unwind with a hot bath, their favorite movie, or calming music. But if you’re in the fitness industry, you probably do the same thing I do: You hit the gym. Personally, when I’m stressed, I like to do a high-rep circuit workout with lighter weights and push myself until my muscles are on fire. It burns the pent-up anxiety right out. My absolute favorite routine is the one I shared with you in the January newsletter. It was developed by my friend Nick while he was a strength and conditioning coach for the U.S. Army, and it is intense . By the time I’m done with Nick’s workout, I’ve completed 240 bench presses, 80 curls per arm, 80 sets of ab work, and 80 upright rows. Yes, the weights are relatively light. But I’d challenge anyone to do 240 120-pound bench presses in a single hour and walk away with an ounce of tension in their body. There’s just no way to stay keyed up after that, which is really the beauty of the routine. To get through it, I repeat this mantra over and over: “I am a machine!” (If you missed the January newsletter, visit OhMino.com/Pages/The-Body-Reboot-a-7-Day-Challenge to download Nick’s workout.) Science proves that people who exercise to relieve stress are onto something. That’s because, in a lot of ways, stress is a physical affliction. It attacks your brain, and the effects spread to the rest of your body. Stress can actually cause chest pain, make your heart race, give you headaches or stomach aches, and increase your muscle tension. When we exercise, we release endorphins that work like natural aspirin, relieving the symptoms of stress and eating away at its hold on us. That’s why finishing a workout at the end of a bad day leaves you feeling so relieved. Unlike eating, imbibing, or binge-watching, exercise is actually a smart, healthy coping mechanism.
than prescribed medication. It has also been linked to other cognitive benefits like improved memory, increased discipline, and improved brain plasticity. Going to the gym is like squeezing a stress ball and doing a sudoku puzzle at the same time. Here’s the kicker: The benefits of exercise help us the most on days when we don’t feel like going to the gym. You know which days I’m talking about. Even if you’re a personal trainer, you probably have Monday nights when you come dragging home from work and hit the "crash on the couch and watch Netflix" point of no return. That’s a different kind of stress. You’re worn down, not keyed up. But those are the moments when you need endorphins to flood your body and boost your mood. When in doubt, remember Newton’s First Law of Motion: “Bodies in motion stay in motion, and bodies at rest stay at rest.” Good athletes go to the gym when they crave stress relief. Great athletes go even when they don’t.
Stay fit, my friend!
In 2017, a study of pharmacy students even found that exercise lowered perceived stress more significantly
–Michael
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DOES YOUR DENTIST LOOK LIKE THIS? A MESSAGE FROM PERIODONTIST AND BODYBUILDER JOHN MICALETTI
Oh!mino uses prevented muscle loss in people on bed rest]. That was it!” John says. John took Oh!mino during his five-week rest period and was thrilled with the muscle he maintained. Today, he’s back in the gym and working to regain what he lost. He swears by our Stimulant- Free Muscle Synthesis Activator and takes it both before and during his workouts. In 2016, John competed in the IFBB North American Championships in Pittsburgh and took first place in the men’s physique competition and best overall. Since then, he has officially been a professional bodybuilder, getting two gold medals and one bronze in pro shows. “Bodybuilding is my daily life,” John says. “I do it every day. It’s my second job.” John can’t escape fitness at his first job, either.
Dr. John Micaletti has been a physique bodybuilding competitor since 2015, but it was his day job that gave him a debilitating neck injury. When he’s not lifting weights, John is a periodontist. He spends all day craning his neck to examine people’s teeth, and in December 2020, he wound up with four herniated discs in his cervical spine. “From the time I injured my neck, I couldn't work out for five weeks,” John says. Luckily, during his convalescence, John discovered Oh!mino. He was terrified of losing muscle while stuck on the couch, so he went hunting for a product rich in amino acids and protein that he could take during his downtime. Oh!mino was the perfect solution!
“Because I’m a bodybuilder, my patients are always asking me which supplements they can incorporate and what they can do to better their health,” John says. “I think Oh!mino might have a little niche in dentistry … It's not just for bodybuilding; it’s for a lot of other things, and I think it’s a healthy supplement.” John, we’re thrilled you think so highly of our product. Thank you for your support, and good luck at your next IFBB Pittsburgh Pro Masters Championship!
“I wanted to have Oh!mino so I wouldn’t have muscle loss, or at
least I’d have very little. I went on the website and read all of that stuff about the astronauts and about the study [showing that the amino acid formula
DON’T SLEEP ON THESE TRACKING DEVICES WANT A BETTER NIGHT’S REST?
table. Many track your heartbeat and movement. It’s important to keep in mind that while sleep trackers can provide valuable insights, the data they produce is based on an estimate rather than a direct measurement. For a full analysis of your sleep patterns, you should schedule a sleep study. Which device should you get? There are many trackers out there — including medical-grade trackers — so how do you decide which is right for you? You’ll want to assess both the cost of the device and the kind of data you’d like to collect. The Actiwatch is a medical- grade tracker that has been approved by the Food and Drug Administration and is often used by doctors. However, it can cost up to several thousand dollars. Store-bought sleep trackers are not as accurate as the Actiwatch, but they are more affordable and still provide useful insights. If you choose to use a Fitbit, Jawbone Up, or an Android watch, you should track your nightly sleep as well as any naps you take throughout the day to get the best results.
Sleep is essential for good health. It recharges your body and helps you start your day refreshed and alert. With so many wearable devices and sleep tracking apps on the market now, you may be wondering if you should be tracking your sleep. If any of the following apply to you, you may benefit from using a sleep tracker. • You have difficulty sleeping soundly. You wake up repeatedly throughout the night, either due to environmental noises (a snoring partner) or a sleep disorder (sleep apnea). • You feel exhausted during the day. When you don’t get enough sleep at night, you’ll feel tired during the day and may have difficulty focusing and be less productive.
• You want to improve your performance. Whether you’re an athlete or you simply want to do your best at work, consistently getting a full night’s sleep is essential. What do sleep trackers monitor? A typical sleep tracker monitors your sleep phases, quality, duration, and environmental factors. Some devices strap to your wrist, while others clip onto a pillow or monitor from a bedside
If you are having a severe case of insomnia, narcolepsy, or any other sleeping disorder, it’s essential to speak to your doctor who knows your medical history. They can help you find the best solution to a good night's rest.
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FROM COLLEGE SPORTS TO SUPERSTARDOM 4 CELEBRITIES WHO WERE STUDENT-ATHLETES
April 6 is National Student-Athlete Day! Many students play sports in addition to their studies in high school and college, and many famous people also spent much of their youth playing sports while going to school. Here are four stars who were also college athletes. Singer Garth Brooks From a young age, Brooks loved sports and hoped that his athletic abilities would make him famous. He earned a track scholarship to Oklahoma State University as a javelin thrower and spent most of the 1980s perfecting his technique. In 1999, he played left field for the San Diego Padres, and he continued to play baseball in the early 2000’s, signing with the New York Mets and Kansas Royals. Today, the famous country singer provides children with health and education assistance as well as recreational and sporting opportunities through his foundation, Teammates for Kids.
Actress Emma Watson When Watson enrolled at Brown University in Providence, Rhode Island, she joined the field hockey team. She loved the sport as a child, and as an adult, her passion for field hockey continues to motivate her. She occasionally travels to elementary schools for a few friendly games in hopes of encouraging young players. Watson has also worked with Hockey Futures, an organization that promotes the sport to British youth. Actor Steve Carell Much like his character Michael Scott in “The Office” once said, Carell too has “been pretty much skating my whole life.” Carell is a fantastic ice skater and has played hockey since he was a child. He was a goalie for Denison University, a
Division III school in Granville, Ohio. Today, Carell still plays in a Los Angeles recreational league whenever he has the opportunity. TV Broadcaster Robin Roberts Roberts began her career in broadcasting as a sports director at Southeastern Louisiana University’s radio station. She also played on the school’s basketball team, the Lady Lions, between 1979 and 1983. During her career on the court, Roberts
scored 1,446 points and had 1,034 rebounds, which earned her a place in the Women’s Basketball Hall of Fame and on the NCAA's list of most influential student-athletes.
SPRING VEGETABLE AND CHICKEN
TAKE A BREAK!
PASTA BAKE Inspired by TheSeasonedMom.com
INGREDIENTS
DIRECTIONS
• 1 cup cooked chicken, diced • 1 14-oz can artichokes, drained and quartered • 1 cup fresh asparagus pieces • 1/2 cup carrots, grated • 1 1/2 cups uncooked penne pasta • 1 3/4 cups chicken broth • 1/2 cup fresh chives, chopped and divided • 1/4 cup fresh parsley, chopped and divided • 2 tsp minced garlic • 1/4 tsp salt • 1/4 cup grated Parmesan cheese, divided
1. Preheat oven to 425 F and grease an 8-inch square baking dish with cooking spray. 2. In the prepared dish, stir together cooked chicken, artichokes, asparagus, carrots, uncooked pasta, chicken broth, half the chives, half the parsley, garlic, salt, and 2 tbsp Parmesan. 3. Cover the dish tightly with foil and bake for 35 minutes. 4.Uncover and stir. At this point, check the pasta to make sure it is al dente. If it’s undercooked, cover the dish and return to the oven until pasta is tender. 5. Remove from oven and garnish with remaining Parmesan, chives, and parsley.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
3020 Old Ranch Parkway, Ste. 300 Seal Beach, CA 90740
INSIDE THIS ISSUE
1.
How a Hard Workout Reduces Stress and Sharpens Your Mind
2. Meet John Micaletti, The Dentist Who Lifts Don’t Sleep on This Advice 3. A4 Celebrities Who Were Student-Athletes
Spring Vegetable and Chicken Pasta Bake 4. 3 Did You Know Archery Can Keep You Fit? THE BENEFITS OF A BOW AND ARROW
HOW ARCHERY KEEPS YOU HEALTHY The word “fitness” brings to mind a number of images: jogging, cycling, lifting weights — the list goes on and on. However, people rarely think of archery. This activity has been around for thousands of years, and a bow used to be a key weapon in hunting and war. Today, archery is most often practiced as a sport, and it confers many health benefits you may not be aware of. Exercise Archery is a low-impact activity everyone can enjoy, regardless of age, gender, or ability. As with any sport, in order to perform well, archers need to practice consistently. Regular practice also means regular use of their upper bodies and exercise that helps maintain overall fitness. What’s more, archers also get exercise by walking to and from the targets and the designated shooting area. Strength It takes significant strength to pull a bow at full draw. In one motion, archers engage the muscles in their arms, hands, core, back, and chest. The more the motion of drawing and firing is repeated, the stronger these areas of the body will become. There are also many relatively easy exercises archers can do outside of this sport to build strength and improve their shot, including side planks, dumbbell exercises, and yoga.
Focus Archers benefit physically by strengthening their muscles,
but the mental focus required to succeed in this sport also provides a lot of benefit both in and out of the archery range. Keeping a steady and unwavering sight on the target while ignoring all distractions is key to making a perfect shot, and this focus can also help increase productivity at work and improve relationships.
Patience This is another key component to archery: If an archer rushes a shot, they’re more likely to miss their target. Knowing when to take a shot is just as important as knowing how. Patience is also important when training the body for archery. Archers must be willing to perform the same task over and over to finally hit that center target. It’s important to keep in mind that archery can be dangerous when not practiced correctly. Talk to a professional or get a lesson from an archery instructor to learn how to properly handle a bow.
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