Thursday, November 5, 2015

Medical Cannabis & Cardiovascular Health...a Matter of the Heart

Are you winded just walking up the stairs? Do you get tired performing daily household tasks such as vacuuming, or yard work such as mowing the lawn or shoveling snow? 
If you answered “yes” to either of these questions, you can benefit from increased cardiovascular endurance. What is this cardiovascular endurance? It is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those tissues to utilize the oxygen.
The benefits of cardiovascular endurance are many and far reaching. As a person develops their cardiovascular endurance, several beneficial adaptations occur within
the body:
Increased heart size. This improves the strength and pumping capacities of the heart which allows it to do more work with each beat making it more efficient.
Increased blood plasma volume. This helps with temperature regulation during exercise.
Decreases heart rate. Keeping the heart rate lower by making the heart muscle more efficient reduces stress on the heart.
Lowers blood pressure. High blood pressure has been linked to an increase of susceptibility for a number of cardiac diseases.
More efficient pulmonary function. With the increased ability of the body to utilize the oxygen provided, the lungs are not required to work as hard to supply the oxygen demand, so fewer breaths are required. This saves energy and keeps you from getting “winded” or tired as quickly.

Medical Cannabis contains a group of compounds that scientists believe could provide new treatments for cardiovascular disease. Experiments suggest that these compounds, called cannabinoids, may protect against a wide range of conditions, including hypertension, stroke, atherosclerosis and heart attacks. Now, scientists at the University of Nottingham School of Medicine have shown that cannabinoids can have the same effect in cardio patients.  According to the researchers, the study was the first of it’s kind to demonstrate this response in human tissue samples. Relaxation of the blood vessels is known to lower blood pressure and improve circulation - always a good thing.  And the more healthy the heart is, the better our bodies respond to our medical cannabis dosage. 

Exercises/activities to improve cardiovascular endurance: cycling, swimming, brisk walking, yoga, skating, dancing, running, calisthenics, plyometrics, yard work, or cardio classes will all result in cardiovascular endurance gains depending on duration of the fitness activity. 

Higher intensity activities such as interval training, circuit training, or sprinting will show dramatic increases in cardiovascular health and endurance. Like any training for your muscles, continuously challenging your cardiovascular system with new activities or with increased intensity or duration will result in favorable gains. Our bodies are creatures of habit. The more you exercise, the more your body learns to burn fat rather than storing it. People who cross-train with a variety of exercise are more fit and less injury-prone than those who exercise using only one or two exercise modalities.

Find a friend to exercise with and do an activity you find fun and challenging! The key is to start and stick with it! After all, it’s a matter of the HEART, your HEART! 

"Exercise is king, nutrition is queen, together they make a kingdom" -Jack Lalane

by Jason Barker

Duke City Fitness & Wellness

Wednesday, September 30, 2015

Fitness & Wellness Services

Duke City Fitness & Wellness

What to expect from Duke City Fitness & Wellness
Do you experience pain or are you recovering from an injury. I work with MCP & family that experience physical limitations due to their active lifestyle who seek to enhance their fitness, improve their nutrition, mobility and flexibility while reducing pain. Expect to be motivated to the fullest. My goal is to create a fun and exciting atmosphere to get excitement out of your wellness venture. 

Initial Fitness & Wellness Assessment:  FREE (Approx. 90 min./ $100 Value)
-Fitness Needs Analysis 
-Professional Vitamin / Mineral Analysis
-BMI / Body Composition / Hydration Rating
-Blood Pressure; Resting & Max HR Zones Established
-Assessment Data & Program Review 

Fitness & Wellness Package #1 : $180 ($30 weekly over 6 weeks)
-Program Goals Established (6 Week Program Phase)
-Personalized Fitness Program Design for Phase 1 (Anatomical Adaptation)
- 2 (90 Minute) Weekly Training Sessions Provided & 1-2 Solo Sessions by Client
-Diet / Nutrition Recommendations
-Online Support Provided 
-Life Coaching Options 

Fitness & Wellness Package #2:  $240 ($40 weekly over 6 weeks)
-Program Goals Established (6 Week Program Phase)
-Diet / Nutrition Review
-Personalized Fitness Program Design for Phase 2 (Muscular Endurance/Hypertrophy)
- 3 (60 Minute) Weekly Training Sessions Provided At A Fitness Facility & 1-2 Solo Sessions by Client
-Online Support Provided
-Life Coaching Options 

*Special Rate for 2nd Family Member in Each Program Phase
* For MCP outside of the Duke City  - Special Online Services Are Provided at lower rates, please inquire for details...
*Group Fitness Activities & Events Being Planned As Well 

Jason Barker ~ DC Wellness-Owner
FB Messenger


Wednesday, September 23, 2015

Nutrition & Health

A major cause of illness and death is nutritional deficiency. We all know that lack of food makes us feel weak and tired with a loss of stamina and short term energy. And as medical cannabis patients, we strive to ensure that those producing our medicine, do so in the safest manner free from toxins and unwanted chemical pesticides. We should also take this same approach to our own personal diet, as eating healthy is another way patients can get more benefits from the medical cannabis. A healthy diet will improve the body’s ability to best process your medical cannabis intake in all forms. 
Humans have long sought food from our earth’s bounty and have found protein and carbohydrates and sugars in large enough quantity to sustain and enlarge the human race.
But what is the best food? The perfect diet to follow?
For Health
  1. Blueberries- one of the most powerful disease fighting foods because of all the beneficial fiber and antioxidants they contain. In addition, they are packed with Vitamin C and are easy to find because they are available all year round.
  2. Salmon- this cold water fish is a superb source of protein and is packed with heart-healthy omega-3 fatty acids. the American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health .
  3. Soy Protein- inexpensive, packed with fiber, vitamins and minerals, this high-quality protein has all the ingredients for a heart-healthy meal. A diet rich in soy protein can lower triglycerides which help prevent cardiovascular disease and keep your heart strong and    healthy.

4. Oatmeal- my dad used to say it “sticks to your ribs” and he was right! A warm bowl of oatmeal will provide nourishing whole grains that contain cholesterol lowering fiber, vitamins and minerals and will sustain you for hours because of its high fiber content.
5. Spinach- the powerhouse of the veggie kingdom and Popeye’s “transforming super-food” is rich in vitamins, minerals (especially iron and folate) and many disease-fighting phytochemicals.“Phyto” means plant. Phytochemicals are nutrients derived from plants, and they are healthy buzzwords in nutrition and cancer research. Phytochemicals appear to stimulate the immune system, exhibit antibacterial and antiviral activity, and, in general, help your body fight cancer. Some foods these are found in are onions, garlic, leeks, chives, carrots, sweet potatoes, apricots, tea, coffee, citrus fruits, cruciferous vegetables (broccoli, cabbage, kale, cauliflower), berries, beans and whole grains.
6. Mangos- The chemical compounds that have been found within mangoes have been discovered by science to be able to increase, strengthen, and even lengthen the medical effects felt after smoking. This is great news for medicinal smokers as we now have a healthy alternative snack to turn towards during the munchies.This is due to a chemical compound known as myrcene terpenes, most often used in fragrances, can be found within cannabis and marijuana as well as many other various plants such as lemon grass, hops, and of course mangoes.

To Speed Up Your Metabolism
  1. Water helps nutrients flow through your body. Keep a BPA free water bottle in sight all day. And keep it full!!
  2. Lean proteins such as poultry, fish, bison, and egg whites are all good sources. These proteins keep you feeling satisfied while helping your body burn energy faster, resulting in higher calorie burn. Try to eat a portion with every meal
  3. Fiber is in complex carbs (oatmeal, wheat germ, bran, and flaxseed) and provides steady, long lasting energy without the crashes that accompany simple carbs.
  4. Dark Pinon coffee or green tea are both good foods. Dark Pinon coffee raises metabolism, increases concentration, and improves heart health. Green teas that are high in antioxidant content raises metabolism better than coffee
  5. Spices such as hatch green chile,  jalapeno, habanera, and cayenne have thermogenic properties that speed up the heart rate and heat up the body; the body must then burn more calories to cool down.
  6. Get Outside- Wake up, sunshine! Getting exposure to light in the morning will not only help you wake up, but may help keep you slim, research from Northwestern University. Happily, bright light (the natural sun is the best) sets your body clock, a key player in regulating every system of your body, including a speedy or sluggish metabolism

Healthy Diets 
When maintaining a healthy diet-perhaps to address a chronic disease or condition-you can follow the functional medicine perspective. This perspective considers how various nutrient dense foods in a healthy diet interact with the systems of the human body for better health. 
  1. The Mediterranean diet is a modern nutritional recommendation originally inspired by the traditional dietary patterns of Greece, Southern Italy, and Spain. The diet also recognizes the importance of being physically active, and enjoying meals with family and friends.
  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats, such as olive oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Drinking red wine in moderation (optional)
       2.The Paleo diet is based on the types of foods presumed to have been eaten by early humans,              consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and          processed food.

       3.The Asian diet is one to create wellness thru certain eating habits. 
  • Limit cold drinks with meals, green tea or other tea before a meal supports enzymatic activity to better improve digestion. 
  • Have soup often, it is a nutrient dense food option and Asian style soups are a healthy choice over traditional style soups. 
  • Eat a 3:1 ratio of vegetables to meat
  • Eat with the seasons... temperatures of foods should not be overlooked. Eating warm foods in cold weather and cool foods in hot weather. This common-sense rule of thumb is barely spoken in Asia because it's simply practiced. Cold drinks and cold foods such celery, melons and cold salads are not eaten in the middle of winter. Hot soups and stews with meat are preferred because this is what the body needs in cold weather. A hot summer day is the perfect time for watermelon or a cooling drink made with aloe and cucumber. Every food has an energetic temperature and acts on the body accordingly. Eating the right temperature foods during the various season of the year is an important part of a healthy diet.

Follow the 80/20 Rule
This is a tip with a built-in reward. No one can eat healthy all the time; sometimes you’ll have a hard time sticking the plan, or may not feel well. If you can make healthy selections 80% of the time, you can allow yourself to make less healthy choices 20% of the time. Knowing you have some wiggle room allows you to make healthier choices long term and not feel constricted or deprived.

by Jason Barker
Medical Cannabis Patient (C-PTSD) 
Owner -Duke City Fitness & Wellness


Friday, September 18, 2015

Duke City Fitness & Wellness

-Life Coaching
(optimization of life in all aspects - social, mental, psychological, spiritual and physical)

-Functional Personal Training
(exercise prescription designed for your personal needs) 

 -Fitness Needs Analysis 

-Professional Vitamin / Mineral Analysis
(a healthy diet will improve the body’s ability to best process your medical cannabis intake in all forms)

-Group Fitness & Outdoor Fitness
-Online Patient Support 
-Alternative / Holistic Health 

Jason Barker

If you are looking for a personal trainer that will give you true personal motivation and professional guidance, then you found just the right place!Total Fitness is the state reached through the optimization of life in all aspects - social, mental, psychological, spiritual and physical. This dynamic condition strives for a positive health base and has goals based on performance to improve function. Functional capacity, the ability to perform work, is the foundation of physical fitness and must be developed first along with moderate to intense activity on 3-6 days of the week for 30 to 60 minutes of continuous movement for health improvement goals. The components to achieve physical fitness are cardiorespiratory function, leanness (body composition), muscular strength & muscular endurance, nutrition, and flexibility. Duke City Fitness & Wellness, will provide you with a complete fitness and nutritional assessment to get your functional training started right by developing a customize training plan specific to you and goals to achieve you own Total Fitness. This will be done with one on one personal training & life coaching to place a strong focus on correct form and movement for all exercises. 

Firstly, good form is essential, whether you are lifting weights, stretching, performing bodyweight exercises or practicing sports.
“Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain.” – Bruce Lee

About Jason: 
Exercise Specialist Certificate for Personal Training / Life Coaching / Sport Nutrition 
International Mountain Bike Association- National Mountain Bike Patrol
USA Cycling Coach
Bike Patrol-Central Ohio Mountain Bike Organization; Columbus, OH — 2005 -2010 
Bike Patrol-IMBA National Mountain Bike Patrol; Lee County, FL —2007-2008
Youth Cycling Coach-Savage Hill Cycling Team; Westerville, OH — 2004-2005
• Isle of Palms Police Dept. - Beach Patrol — 1997
• Open Water Rescue Professional / Beach Patrol / EMT ; Hilton Head Is., SC 1994-1997

The Ohio State University, Columbus, OH— School of Physical Activity & Educational Services, Exercise Science Major—2010-2011
Columbus State, Columbus, OH — Exercise Specialist Certificate — Phi Theta Kappa Honor Society —2009-2010
College of Charleston, Charleston, SC — Political Science —1996
Dublin Coffman High School, Dublin, OH — 1990-1994

*10% of Seniors & Veteran

*10% of all profits are donated to a PTSD Charity