Jessica Vandenberg

Jessica Vandenberg

%AM, %02 %687 %2018 %11:%Oct


Jessica KuipersThe answer is NO! When it comes to exercise and strengthening, I have heard this question countless times from my elderly patients. They think, that because, they are in their later stages of life, strength training won’t be beneficial. That is far from the truth! Yes, with aging comes a loss of muscle (called Sarcopenia) and consequently a decrease in strength. There are a number of reasons why we lose muscle as we age, but the big question is, can we gain strength in our later years? The answer is YES!

Hannah DeClarkAre you sitting down? We have something important to tell you. Do you sit all day for your job? It is estimated that 86% of Americans spend the majority of their work day sitting. If you come home and watch television or relax on the couch, then you are spending additional time sitting. The average American can spend up to 10-13 hours a day sitting.

Hillary DummondAs technology continues to advance, the use of devices such as phones, tablets and laptop computers has increased drastically among all ages. For the majority, this viewing is done in poor posture, with head tilted and shoulders rolled forward. Although viewing these devices is likely the most consistent contributor to potentially damaging posture, other day to day activities have a similar affect. Driving, carrying heavy objects and sitting for extended periods are frequently conducted with less than ideal posture. The trouble with this is the disruption to normal muscle function that occurs as a result. Muscles of the neck, shoulders and back are the primary groups affected. As a result, muscles become tight and off balance, leading to pain and weakness at the affected site. Over time poor posture can lead to a very negative lasting impact on the body.

Phase 2: Proliferation: Days 4-21

This week's discussion is on the phase of proliferation. Hopefully, our swelling, pain and discomfort has begun to dissipate and things are becoming easier to accomplish. Inside our body the injury site has been creating a framework of new tissue and blood vessels. It is sweeping up debris from injury, removing damaged cells, breaking down blood clots, and removing lymph. There is a lot going on! And even though the person in question has been sidelined due to injury there is still a relatively high level of caloric needs. Depending on the severity of injury the basal metabolic rate(energy used to keep the body functioning at rest) can increase from 10 to 50 percent. Therefor, it is important for the healing process that appropriate calories are ingested to support those functions as well as healing.

%AM, %17 %749 %2015 %11:%Nov

Carbohydrates and You

pastaHere is a great article on the role of carbohydrates in daily function.  It also has a quick and easy calculation to know if you are getting the right amount of carbohydrates in your daily life.  Additionally it has a nice breakdown of when to eat when preparing for your workout and post exercise.  For more nutrition information be sure to check out The Center's nutrition pages.

%AM, %28 %652 %2015 %10:%Oct

Human Adaptations

In January 2014, the popular Youtube channel Vsauce (Michael Stevens) posted a video where he tackles the question, “Why is your BOTTOM called your bottom when it’s in the MIDDLE of your body?” Check out the video for yourself at the following link:

RS2675 shutterstock 86807860-WEB

 Michael’s exposition of this topic grabbed my attention when he highlights the uniqueness of the bulbous human bottom and how it plays a dynamic role in why we humans walk upright on two feet instead of all fours. Our bodies are remarkably well suited for walking upright and our prominent bottoms helps us do this. Subsequently, the rear end is anything but the bottom of your body. 

Let’s explore this linguistic conundrum. Using the word "bottom" to refer to your posterior is relatively new. The word “bottom” comes from words meaning; ground, foundation, the lowest part. If we consider our bottom to be the end of our body when we exclude the limbs, then indeed this does make a little more sense. The word “bum” predates the word “bottom” by quite a bit and is an onomatopoeia as it is echoic of buttocks slapping against a flat surface.  Considering this, it is not too far of a stretch then to see where we get our American English slang “Bum” referencing to a person who sits around all day or, in other words, a lazy or useless person. r bodies are remarkably well suited for walking upright and our prominent bottoms helps us do this. Subsequently, the rear end is anything but the bottom of your body.

So back to why our human rear end is so magnificent! For one, its shape makes us different and unique within the vast animal kingdom. Its particular shape comes from the glut med and glut max muscles (and fat). Evolutionary psychology suggests that our attraction to full firm bottoms on potential mates was probably naturally selected. People in the past who probably liked big bottoms propagated their genes quite well and had reproductive success! A rear end full of shapely fat is a reflection of health and youth.  And a great energy reserve. And reserve comes in handy with scarce food or during pregnancy or breastfeeding.

Secondly, our amazingly designed bottom allowing us to be bipedal gives us the great advantage to keep our torso balanced while moving. The requirements supporting this demand lend us to significantly larger muscles in our bottom thus making us the superior animal in mastering our upright posture.

Another reason our prominent backsides can be credited for our survival would be its remarkable endurance capabilities.  Compared to horses and other quadrupeds, humans can reach impressive long distance aerobic endurance running speeds. In fact, the Man versus Horse Marathon held in the Welsh town of Llanwrtyd Wells every year has demonstrated that a human being can beat a horse in a race over a 22 mile distance (  Above and beyond other animals humans can sweat to release body heat, we have short toes for more efficient force over longer duration of running, we have short neck ligaments keeping our head perfectly stable while running, our uniquely designed Achilles tendon converts elastic energy into kinetic energy, and our tall narrow waists provide great counter rotation for our legs as they move through strides.  When we consider our Neolithic ancestors and how hunting and gathering was likely necessary for survival we can thank our impressive butts for its superior endurance when it comes to running. One of many things that makes the human body amazing!