Tag Archive for: Oak Park

Biceps Brachii: A Misunderstood Muscle & How Massage Can Help

When someone says the word “muscle” to you, what do you think of? Perhaps the pecs or the calves come to mind, but if someone were to ask you to flex your muscles, your go-to muscle would be biceps brachii. Maybe that’s because it is a very visible muscle or because we’ve all seen what happens when Popeye eats his spinach, but for some reason, biceps brachii is the one we all think of when we think of when it’s time to flex our muscles.

Here’s the thing though — we don’t really need our biceps.

Biceps brachii performs three actions: it can flex the shoulder, it can flex the elbow and it can supinate the forearm (turn your palm upwards). Well, we’ve got three other muscles that can flex the shoulder (pectoralis major, anterior deltoid, coracobrachialis). We’ve got two other powerful elbow flexors (brachialis and brachioradialis). And we have a muscle to supinate that’s actually named supinator. So what do we need biceps for, anyway?

Related: Massage Therapy Benefits Based On What Type Of Fitness You Do

Your biceps connect your torso to your forearm by originating on your scapula (at the supraglenoid tubercle and the coracoid process) and inserts just past your elbow on your forearm (at the radial tuberosity and the bicipital aponeurosis). This means that if you’re transferring force from your torso to your forearm, say like when you’re throwing a baseball, the biceps play a key role in doing so. 

So, biceps are good for something, but it’s not a perfect muscle. Since biceps brachii is multiarticular (crosses two or more joints), it is susceptible to insufficiencies. It can become actively insufficient when it tries to perform all its actions at the same time. Imagine lifting a heavy weight by both flexing your elbow and your shoulder, versus just flexing your elbow.  Basically the muscle becomes weaker when it tries to do too much.

One of the biggest issues with biceps is its susceptibility for tendonitis. Tendonitis, quite simply, is inflammation of a tendon. Tendonitis can be caused by trauma, or it can be secondary to other pathologies (like arthritis), but most often it is caused by overuse (ie too many repeated overhead motions). Athletes like baseball players, tennis players and swimmers are all common recipients of bicipital tendonitis, as well as non-athletes who slump forward too much, which causes biceps to become overworked every time the shoulder is flexed.

Massage can greatly help with bicipital tendonitis. Of course, initially, we treat this injury with ice and rest and let the body heal itself. In the later subacute stages of injury (about three weeks in), we can start massaging the muscle to help the healing process. Massage helps release tension in the biceps, thereby lessening the tug of the muscle on its inflamed tendon, as well as cross-fiber frictioning to the tendon itself. This brings extra blood flow to the area, stimulating the healing process and making it so the body lays down a nice, mobile bit of scar tissue that won’t limit your range of motion once healing is complete.  

Related: Tips For Communicating Your Needs to Your Massage Therapist

After massage, you can perform some stretches to the muscle and tendon at home to allow the muscle fibers to lengthen, contract and reset the muscle length. If you are still experiencing pain, you can follow this with an ice massage, twice a week for about four weeks. An ice massage helps control the localized inflammation that is naturally created with everyday friction. If there is no improvement after four weeks, it may be time to visit the doctor.   

If you are experiencing bicipital tendonitis, reach out to Jason at jvongerichten@ffc.com to book a massage at FFC Oak Park and begin healing. 

Post written by FFC Contributor Jason VonGerichten

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Smart Grocery Shopping Tips: You Don’t Only Have to Shop the Perimeter

You may have heard that a smart grocery shopping tip is to ‘power shop the perimeter’ of the grocery store when considering nutrition – where all the healthy produce, meats/fish and dairy are. Here’s why that’s a myth, and why smart grocery shopping can ALSO include the inner aisles.

While the common thought is to only shop the perimeter (and that’s not completely wrong), I recommend starting on the perimeter, using it to fill most of your cart with produce and a quarter with protein – whether from animal or plant sources), which include fruits, veggies, fish, chicken, eggs and dairy products.

It might be tempting to stop there, but there are some nutrient-dense options that can only be found in the middle aisles that you would be missing out on if you skipped them! Here are some other smart grocery shopping tips to make sure you get the most out of your visit.

Smart Grocery Shopping Tips for the Inner Aisles of the Store

Plant-Based Sources of Protein

Sometimes tofu and meat substitutes are found on the perimeter, but another important staple is legumes (beans and peas), which are found in the aisles. You can choose to buy dried beans for cheaper and cook them from scratch, or you can choose to buy canned beans for convenience and rinse them before serving. Either way, legumes will pack your plate with protein and soluble fiber, which is great for gut health and satiation. This type of fiber is digested slowly, helping to control blood sugar and stave off cravings later in the day.

Whole Unprocessed Grains

Many grains are ultra-processed, turning them to food that can increase our hunger hormone ghrelin and leave us wanting more. However, the middle aisles hold the important whole, unprocessed grains such as quinoa, brown rice, oats, barley, and more. These nutrition powerhouses give our bodies energy through quality carbohydrates and B vitamins.

Related: heading to the store? Bring this checklist for shopping organic along with you!

Frozen Fruit and Vegetables

Fresh isn’t actually always best, which is why frozen fruit and vegetables are a good staple in the freezer aisle. During most seasons, most produce has to travel a far distance to get to Chicago, and all that time they’re losing valuable nutrients. When fruit and veggies are flash frozen off the vine, they maintain the nutrients our body can absorb a bit better. While fresh can be tastier and satisfying, don’t skip the frozen aisle to help stock up on produce! 

Smart grocery shopping tip: make sure there’s not a ton of added sugar or sodium to these foods. Look at the ingredient list to double check!

New and Interesting Products

While there’s a lot of products I wouldn’t recommend (low-fat and sugar-free labels, I’m looking at you), there are some great new products popping up on the shelves to balance out meals and snacks. Some of my current favorites are roasted chickpeas, pasta made from legumes, and snack bars made from fruit and nuts only. These all still follow my general rule of 5 ingredients or less and ingredients I’d have in my own kitchen!

Related: the airport can be a minefield of sugary snacks and bad choices. Here’s a guide that will help you navigate!

Want these smart grocery shopping tips & information individualized to you, specifically, on a grocery store tour with Amy? Email her at asilver@ffc.com! You’ll spend an hour on the perimeter, in the aisles or both – which can help you determine the best choices for you and your family when shopping.

Post written by FFC Oak Park RD & Nutrition Coordinator Amy Silver.

About Amy

My passion for nutrition and fitness is shown through my personal life as well as in my career, and sharing that passion with others makes me excited to come to work every day. Here, I am able to combine my past experiences as a group exercise instructor and in clinical nutrition into one.

My personal goal is to work together with patients to determine what behavior changes they’re ready to make, and how to incorporate them into their lives. Using motivational interviewing skills, my patients will leave my office feeling ready and able to reach their goals.

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Keto Bodybuilding: Is It Possible?

FFC Oak Park personal trainer and former bodybuilder Justin Casipit shares insights and tips for keto bodybuilding – what the keto diet is, a keto bodybuilding diet plan and possible benefits/drawbacks of following such a program.

*Please note: this is not meant to substitute as medical advice and you should always consult your medical practitioner/nutrition professional before starting any program.

What is the keto diet?

The keto diet is a diet that essentially is high in fats, low to moderate in protein and little to no carbs (the ratio usually follows a 75% fat, 20% protein and 5% carb model, which was initially what was used when it was first utilized to treat epilepsy in medicine). The body goes into something called ‘ketosis’, predominantly using fat as fuel as opposed to carbs. The body produces ketones in the liver (through fatty acids) that the body can use when glucose (sugar) is low.

Bodybuilding mostly involves high protein, moderate carbs and low fat. This diet causes the body to primarily use glucose for energy. The difference between the two is related to the ratios of carbs and fats – so it’s heavily influenced by meals/food choices.

What are some eating guidelines for a keto bodybuilding diet?

Various adaptations of keto diets have appeared related to practical usage of the diet for the general public (esp. for athletes, etc.). Below are a few possible variations:

  • Cyclical ketogenic diet (CKD): commonly used for fat loss long before it was classified by ‘keto’ – it’s also known as carb cycling. It entails low carb days (keto days) followed by high carb/low fat days (refeed days). The ‘refeed days’ restore glycogen levels so intense training can be sustained, while still incorporating fat loss days through low carb keto days.
  • Targeted ketogenic diet (TKD): predominantly ketogenic with carbs ‘delivered’ in structured timing increments around training sessions.
  • High-protein/modified keto diet: similar to the standard keto diet, but with added protein due to the increased demands for training.

Ketogenic diet bodybuilding cutting: calories definitely still do matter when it comes to keto bodybuilding.

Calories can be calculated based on standard formulas or estimated based on your lean body mass – or you can get your basal metabolic rate tested (aka do an RMR test like this one). Based on your needs, your keto diet would have to be adjusted for deficit/surplus needs based on your goals – macros would fall within the confines of keto ranges. Keto bodybuilding is typically used for fat loss – not typically for bulking. It has been done, though!

Related: member stories – how FFC helped me win my first bodybuilding competition.

Are there any benefits of keto bodybuilding?

The most overall and well-known benefit to keto bodybuilding is weight loss. A diet like this one, low on carbs, is also helpful for reducing water retention. The keto diet as is great for satiety due to all the fats and protein – which is helpful for sustaining a ‘cut’. The regulatory nature of the diet may also be helpful for reducing sugar cravings. Some report feelings of increase mental clarity and focus when the body is ‘keto-adapted’. Finally, some followers of the diet have reported a keto diet has a ‘protein sparing’ effect, which is great for those trying to maintain as much muscle as possible.  

Are there any downsides to keto bodybuilding?

Since carbs play a crucial role in recovery and anaerobic performance, you may want to consider keeping cabs as a major player in your diet if your main goal is strength or muscle gain.

It’s also very important to keep an eye on your ‘keto adaptation’ – during that phase, the body loses a LOT of fluid and electrolytes, which would have an impact on training. Common signs of electrolyte imbalance include fatigue, nausea and more. Losing performance and energy during this phase is common – be sure to remain aware and replace fluids and electrolytes consistently during this period.

Related: nutrition 101 – how to balance macros.

What are some sample meals when it comes to keto bodybuilding?

High-fat and high-protein foods are commonly used in this diet – eggs, avocado, bacon, beef, poultry, salmon, cheese and nuts are typically utilized (also olive and coconut oils and butter). Leafy greens are great – most fruit is too high in carbs, but some berries can be included.

  • Breakfast – bulletproof coffee, bacon and eggs
  • Lunch – chicken salad over leafy greens, bacon, egg, avocado – with vinegar/oil
  • Dinner – steak/salmon cooked in oil with leafy greens or asparagus

Post written by FFC Oak Park personal trainer Justin Casipit.

Justin is a NASM-certified personal trainer and is also level-1 certified as a USA Weightlifting Coach (and a former competitive body builder). He has a degree in kinesiology, concentration in health and wellness promotion from University of Illinois at Chicago and is currently pursuing a masters in applied exercise science with a concentration in strength and conditioning through Concordia University. He is a proponent of functional movement and integrating mobility and strength with intentional human movement. Want to set up a complimentary consultation with Justin? Email him at jcasipit@ffc.com!!

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