July 2013: Looking Back at the Past Five Years

7/28/2019 July 2013: Looking Back at the Past Five Years

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Nick’s Nutrition: What are You Choosing toFuel Your Body With…Food or Alcohol?

The SHAPE Staff’s Favorite NOFFS Exercises

take of calories throughout the day. Data from the National Healthand Nutrition Examination Survey (NHANES) from 2003-2008 indi-cated that on average, males consume an additional 400 ca lories

while females consume an additional 300 ca lories when they drinkalcoholic beverages compared to non-drinking days. Whether thisincreased intake is from the alcohol itself or from a higher inci-dence of snacking, the problem remains that too many calories areconsumed which may lead to weight gain and an increased risk of other health conditions.

With all of the negative effects surrounding alcohol, there is alwaysa perception of the possible benefits that alcohol can provide.When consumed in small amounts (one alcoholic drink), the de-pressant effect of alcohol may reduce anxiety and stress. Addition-ally, certain alcoholic beverages such as red wine have also beenstudied to possibly provide beneficial antioxidant properties. How-ever, this benefit is believed to come from the nutrients found fromother ingredients such as grapes, and not from the alcohol itself.

Furthermore, consuming alcohol in excess may quickly reverse anypossible benefit and create a much greater health risk. Sticking with whole foods as your primary fuel source will be in your bestinterest for both general health as well as maximizing your perfor-mance. For more information specific to exercise, check out theAmerican College of Sports Medicine fact sheet on Alcohol andAthletic performance: http://www.acsm.org/docs/current-comments/alcoholandathleticperformance.pdf

It is well understood that carbohydrates, protein, and fat are theonly nutrients that provide energy for us in the form of ca lories.Carbohydrates and protein each provide 4 calories per gram, whilefat provides 9 calories per gram. Consuming an appropriate ratio of those three nutrients, along with an adequate intake of other nutri-ents such as water, vitamins, and minerals throughout the day,positively impacts overall health and everyday performance. So,what about alcohol? While alcohol, also called ethanol, does pro-vide a source of energy yielding 7 calories per gram, it is not a nutri-ent and may actually interfere with the utilization of other nutrientsand impair metabolism.

The exact effects of alcohol can vary greatly based on 1) how muchis consumed, 2) if other nutrients or chemicals are available in thegut at time of consumption, 3) environmental conditions, and 4)multiple factors related to the individual. Currently, literature clearlyindicates a negative effect both cognitively and physically whenmoderate to excess levels of alcohol are consumed. Specific motorskills, such as reaction time, balance, and hand/eye coordination,are all diminished. Alcohol also increases the risk of dehydrationand the possibility of developing muscle cramps. Strength, power,and endurance during an activity are also impaired by moderateamounts of alcohol.

For those that think a beer is a good recovery choice because of itscarbohydrate content think again! Ethanol delays the delivery of nutrients to depleted muscles, which minimizes the body’s ability toproperly repair and recover from exercise, thereby increasing therisk of injury. The damage from alcohol doesn’t just affect you theday of consumption, many lingering effects carry on for severalhours and possibly into the next day. One study measured the flightperformance of 10 United States Navy Pilots 14 hours after being intoxicated. The results were clear that during this hangovertimeframe, flight performance was worse on virtually all measures.

Consuming alcohol has also been reported to lead to a higher in-

TH E DI SP AT CH

Nicholas Aures, MS, RD, CSCS is the Performance EnhancementDietitian for Navy Fitness. If you have any questions, or for moreinformation, feel free to contact him at (202)-433-0721 [email protected].

1. 90/90 Stretch

2. Romanian Deadlift Variations

3. Single Arm Chest Press

4. Glute Bridge Variations

5. Plank Variations

For exercise instruction and to learn more NOFFSexercises visit: http://navyfitness.org/fitness/noffs/

http://www.acsm.org/docs/current-comments/alcoholandathleticperformance.pdf



http://navyfitness.org/fitness/noffs/







VO LU ME 5, IS SU E 7

"SHAPE has inspired me to continue working to help the military. Ihave grown exponentially as a professional and have realizedthat my career passion resides in military strength and condition-ing. Thanks to all of you for all the sweat, effort, and dedication totraining! Always finish the drill! My future plans are to seek em-ployment in Special Operations strength and conditioning or tocontinue on working with the future SHAPE program. I am particu-larly interested in acquiring a position in Naval Special Warfare inthe Norfolk area." -Joe Denk, Norfolk

“Over the past 15 years, my career has taken many differentturns, some expected, others not. During this journey, I’ve beenfortunate to work with many different people, in many differentcapacities. I can say with confidence that those at CNIC and Indi-ana University are among the most hard-working and dedicatedpeople I’ve interacted with. I will be eternally grateful for the op-portunity to live and work in such a beautiful place. My experi-ence with the Navy has reinvigorated my desire to finish my Mas-ter’s Degree back at Indiana University. So, while that will be my

next step after leaving Hawaii, I hope to ultimately end up working again as a civilian contractor, assisting our Sailors improve theirphysical skill sets. Though leaving my clients and co-workers,who I’ve grown to enjoy and respect, will be a difficult adjustment,I am motivated by the fact that by enhancing my academic cre-dentials I will be more qual ified and even better prepared when Iwork with them again.” - Rob Williamson, Pearl Harbor

“Serving the people that serve our country and knowing that my job is part of a bigger picture is extremely rewarding. All the per-sonalities that I have gotten to work with also take care of anydull moments. From a job aspect, I have learned to adopt a grouptraining method and be more efficient with time. My future plansare not set in stone. I know I do not want to be working in a com-mercial setting where I have to sell sessions, but where I will beafter this is still being decided. I will more than likely be going tograd school for exercise physiology starting next August(depending on my job after this) and will hopefully be working asa strength and conditioning coach somewhere after I finish gradschool.” -Tiffany Owen, Norfolk

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The SHAPE Staff’s Farewells and Future Plans

Thank You SHAPE Staff for All YourHard Work and Dedication!

“Wow, what a year, Norfolk! Not only have these muscles hyper-trophied, but I have grown as a professional and holistically as anindividual. I have many of you to thank for this. Thank you forpushing me to push you, having faith in us and encouraging meto get comfortable with being uncomfortable. I have one confes-sion and one request. I have not worked a day in the last year…because when you love what you do this much, you can't call it“work”! My request is that you honor what you have started hereby keeping up your routine of staying fit and healthy! Continue the

jokes through every TGU, plank and bear crawl. Don’t forget thatsometimes we clash on the definition of “fun” and “rest”, butwe’ll always agree that “You only get out of it what you put into it”.This was the BEST opportunity I could have asked for and it issuch an honor to have met each and every one of you! Now forthe future; I aspire to design programs similar to SHAPE for themilitary to make sure you all continue to transition through that40+ stage well :) Whether this means I stick around the area for abit or head out to get my Masters degree, I’m pumped and readyfor another adventure. Til next time…” - Tricia Oxford, Norfolk

“It is funny because the SHAPE staff was sent to base to impactyou but in reality it is you who impacted us. Whenever I reflectback on my SHAPE experience I cannot help but grin ear to ear.Many of you have become my close friends and adopted family.Over the past 3 years we have shared many stories, laughs, andsweaty hugs. Thank you for making this an experience of a life-time. If you wish to stay in contact with me my email [email protected]. So what is next? I have accepted a positionat the University of Georgia Recreational Sports Center as anAssistant Director for Fitness and Wellness. I’ll continue to servein a University environment that is much like the SHAPE environ-ment. -Leah Okner, San Diego

“As I move on to a new adventure in my life, I will always havefond memories of working with the SHAPE program. I was ableto meet the most amazing people who have impacted my life inways I could never imagine. I first want to thank my awesomefriend and coworker, Leah Okner. You have taught me morethan you will ever know. Thank you for always encouraging meto be my best. I want to thank each and every one of my amazing clients because you put in so much hard work and dedication.I am so proud of what you have accomplished. I know our jour-ney has not always been easy, but all of your hard work haspaid off and will continue to pay off. So through all of the sweat,tears, laughs, burpees, AND prowler pushes, thank you foreverything.” - Holly Wegmann, San Diego



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July 2013: Looking Back at the Past Five Years