in this issue

Over the years I have been to a number of "Networking" events held by various organizations in San Antonio.  At these events, usually attended by owners of small businesses, you are asked to introduce yourself and in 30 Seconds describe what your business is/does/promotes/sells/provides.  I have created for your review our 30 Second Elevator definition of the "Inside Outside Way of Life"!  However, I have given you a few options, feel free to pick your own words, "The Perfect Word is Electrifying".  We have also updated may pages on the website, including our "Whole New You" Page.

"The Inside Outside Way of Life"

Dr. Christian attended a seminar hosted by Nancy Carroll, our Lunesta Representative at the Ruth Chris Steak House this past week.  The speaker was Dr. Todd Swick, a Neurologist and Diplomate of the American Board of Sleep Medicine.  His topic included a discussion of the epidemic of what is termed the "HyperArousal Syndrome" which means our brains are going crazy and keeping us from falling asleep and then we wake up in the night and can't get back to sleep!!!  I am sure most of you are aware of what I am talking about. Turns out that areas of our brain just get turned on and won't turn off.  Little can be done about that for many people and Lunesta is remarkable in that it has been shown by MRI Scans to turn off those brain areas and allow for a more restful sleep.  There are basic principles of Sleep Hygiene that help and I would invite you to sit down with me and discuss options to improve your sleep.  The Health Triad!  Nutrition, Exercise and Sleep!!

Over the years I have enjoyed being kept up to date on Omega 3 Studies by the Fats of Life and PUFA Newsletters published every quarter.  These newsletters are written for general readers and health professionals and the focus on general and detailed summaries of recent scientific studies regarding Omega 3 fats.  Highly Recommended!! Dr. Sears says "If you have only 15 seconds in a day to take care of yourself, in those 15 seconds, gag down as much fish oil as you can!"

Fats of Life and PUFA Newsletter!

 A new study has confirmed that the doses of Omega 3 we recommend, which is about 3gm of EPA and DHA daily is able to influence the rate of muscle protein synthesis as we age.  The Study entitled, "Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial" was published in the American Journal of Clinical Nutrition this year.  It is known that as we age we lose our sensitivity to the amino acids in our diet (anabolic resistance to our feedings!).  This is improved by adding more Leucine, one of the branched chain amino acids to our protein intake and this new data indicates that Omega 3 fats have a similar effect on augmenting the rate of muscle protein synthesis in response to our protein intake.  This, when combined with Hi-Lo Strength Training is a great way to maintain muscle mass and strength as we age. 

See the Article of the Month!

EPOC or Excess Post-Exercise Oxygen Consumption is by definition:  A measurable increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen debt.” This is basically the recovery period after a hard work out (such as Hi-Lo Strength Training).  In recovery, oxygen (EPOC) is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervation, and anabolism.  EPOC is therfore beneficial for fat loss!!   The duration of EPOC is directly correlated to the work out intensity performed. For example, aerobic exercise burns more calories during the exercise itself, but during the EPOC phase there is not as many calories being burned. However, after a hard session of Hi-Lo strength training, there is a higher increase in caloric expenditure. Therefore, you burn more calories in the form of fat! If the workout has been really intense you then burn more calories in the phase where muscles grow through hypertrophy!

See EPOC@Wikipedia

Inside Outside Upgrading to a New DXA Bone Density and Body Composition Scanner

Guess What!! Santa is bringing us a

New DXA Bone Density & Body Composition Scanner! The Hologic Discovery A Model is the most advanced scanner on the market and has scanning capabilities which qualify Inside Outside to do research level studies and we may be starting one in January 2012 with UTSA Medical School regarding bone density in Type II Diabetic Patients!  The scanner also has enhanced Body Composition modes and software and creates great full color printouts showing fat, bone and lean in different colors!! All the Bells and Whistles and a few Candy Canes!!  We will be able to watch the yellow disappear and the red get bigger!!

Thanks Santa!!       See Example of the Advanced Body Composition Change Report!

We are all going to miss Linh and Jessica our Fall UTSA Kinesiology Interns!!  Jessica will be continuing her studies to prepare for Physician Assistant School and Linh plans to continue her Volleyball Coaching.  Drew Zamora will be joining Inside Outside for his Spring 2012 Kinesiology Internship in Mid January 2012!  Drew is a Senior and will be graduating in May! He is a Dean's List Student and a Student Trainer for the UTSA Athletic Department.  He works with Kinetic Kids during T-Ball Competition and is a Flag Football Site Director and Referee.  He has also served as a Public Health Screening assistant for the American Kidney Foundation.  We look forward to working with Drew!!

 Gift Certificates for Any Occasion

Christmas, Birthday, Valentines, Mother's Day, New Bride, Graduation,  

 We can Personalize Gift Certificate

for any Product or Service We Offer!

Great Gift Certificate Ideas Here!!

We Salute Inside Outside Clients Bobby and Nancy Greaves, owners of JSR Incorporated.  Bobby and Nancy bought a Strength Training Program at the Silent Auction for the American Heart Association Go Red for Women Gala earlier this year!!  JSR is a construction company founded in June 2003 and based in Shertz, Texas which specializes in fabrication and installation of miscellaneous, specialty architectural metals, carbon steel, aluminum and stainless steel.  They have completed projects for  private, educational, hospital sectors, and government agencies including the US Army Corps of Engineers and the US Air Force.   They have been recognized for their abilities and proven quality services on highly complex Fabrication and Installation Projects.

JSR Inc Website

Inside Outside donated several items to the Annual Fund Raising Gala for the San Antonio Chapter of the Tuskegee Airmen held at the Omni Colonnade on  21 Oct 2011. The Tuskeegee Airmen Inc consists of 55 Chapters nationwide dedicated to honoring the accomplishments and the history of African Americans who participated in air crew, ground crew and operations support during WWII.  At the gala, attended by Dr. Christian and Inside Outside Clients Ralph Bender and Liz Fritz a 1hr documentary was show and a preview of the Film "Red Tails" produced by George Lucas to be released in Jan 2012.   

Tuskeegee Airman Website!

Inside Outside donated several items to the Silent Auction of the Red Cross for the San Antonio Chapter of the American Red Cross held at Valero HQ on  22 Oct 2011.  Lora Watts, a long time client of Inside Outside is a member of the Board of Directors of our local chapter of the Red Cross and we all know the good work they do!!

San Antonio Chapter American Red Cross!

The Red Carpet Premier of the Film "Deep Blue Breath" was shown at the Palladium Theater on 12 Sep 2011.  Dr. Christian and several Inside Outside members attended the affair on behalf of Inside Outside.  Dr. James (Walt) W. Simmons III,  a Inside Outside Client and Orthopedic Surgeon is the Primary Surgeon in San Antonio for youngsters born with Thoracic Deficiency Syndrome.  Young patients come to San Antonio twice a year for surgery to expand their Titanium Ribs, which were developed here in San Antonio! Dr. Christian participated in some of the early surgery in the 1980's on these patients.

Titanium Rib Foundation!

A Benefit for the Haven for Hope was held on 15 Nov 2011 at Barbaresco on San Pedro.  Dr. Christian attended at the invitation of Priscilla Hill-Ardoin, a long time Inside Outside client and a member of the Board of Directors for Haven for Hope.  Haven for Hope is a private non-profit dedicated to transforming the lives of homeless men, women and children by addressing the root causes of homelessness through education, job training and behavioral health services.  Their mission is to transform and save lives, very similar to the mission of Inside Outside!!  Inside Outside is sponsoring at the Gold Level a Photograph from the Faces of Hope Exhibit of photographs by renowned photographer Marie Langmore.  The  photograph will be on display on the Campus of Haven for Hope.

Haven for Hope Website!

Inside Outside Sponsored an ad in for the 20th Annual 2011 Book and Author Luncheon held on 14 Nov 2011.  Long time Inside Outside Client Kathryn McCall is member of the Luncheon Committee for the Event! The Event benefits the Cancer and Therapy Research Center at the University of Texas Health Science Center at San Antonio.

Book and Author Luncheon on Facebook!