Simply Fit

Avoid a Fitness Plateau

2012-01-14T14:16:00.001-05:00

As the turning of the New Year becomes a distant memory, so can your enthusiasm for maintaining your New Year's resolution to become a healthier, more fit you. Boredom sets in and time constraints take over your good intentions. As fast as the clank of champagne glasses toasting the New Year, you've found yourself in a fitness rut. Here's how to avoid the workout plateau:

Switch it Up: Your body is an efficient machine and it readily adapts to consistent, predictable demands. To avoid plateauing, frequently update your routine by adding new exercises and switching out the old. Try jump roping instead of stair climbing. Do push-ups instead of the bench press. You can also prevent a fitness rut by varying the intensity and duration of your favorite exercises. For instance, try running at a faster speed for a shorter duration; or, change your running route to include hills. Cross-training is also an effective method for navigating a fitness plateau because the variety eliminates boredom. It also optimizes muscle development because your muscles have to respond to the change in demands brought on by a new exercise mode.
Make it Social: Exercising with others prevents boredom and provides motivation. Join a team sport, group fitness class or dance club. Or, recruit family members and friends to go in on hiring a personal trainer for small-group training sessions in your own home. This option not only makes your training session social, it's cheaper than hiring a personal trainer for individual sessions.
Go Tech: Technology can keep you fit and inspired. There are numerous smart phone apps and online fitness programs that can help you stay on track by offering virtual and peer support, fitness tips from internet health professionals and personal health tracking tools, such as BMI and calorie calculators. Pedometers and GPS units are other effective gadgets for overcoming a fitness plateau.
Mind Your Meals: What you eat can have a direct effect on your motivation. A poor diet can make you feel sluggish and too tired to exercise. Avoid refined carbohydrate and sugary foods such as cookies, donuts, chips and soda pop. Include complex carbohydrate sources instead, such as oatmeal, beans, and whole-grain pastas. Add protein from chicken, tuna fish, nuts and legumes.
Think Before You Drink: Alcohol interferes with muscle gain when consumed in excess. It impairs the blood flow to your muscles, decreases testosterone, facilitates the conversion of testosterone to estrogen and can lead to increased body fat stores. It can also result in dehydration, which impairs exercise performance. Caffeine can also lead to dehydration and, therefore, should be consumed in moderation as well. Both alcohol and caffeine can interfere with sleep. An adequate amount of quality sleep (about 7 to 8 hours per night) is needed so that your body can heal and repair itself from the demands of exercise and day-to-day tasks. Try drinking ice water with a bit of lemon juice for flavor or sparkling water to quench your thirst instead.

Reference:
American Council on Exercise Fit Facts

Actress Sheila Kelley Puts the Female Factor into Fitness

2011-12-21T14:51:00.074-05:00

Sheila Kelley is credited with creating the pole dance fitness craze. Photo courtesy of S Factor fitness.

Fitness can be sensual. It can be seductive. It can be sexy. It can be liberating. It can be empowering. It is found in the natural. It is found in the organic. It lies within. It encompasses all. For women, it is what actress Shelia Kelley (Gossip Girl, Lost, L.A. Law) defines as the S Factor -- "the deep, rich 'dark chocolate' of a woman's bodily movement, her S curve."

"Women move differently than men," Kelley stated during our phone interview earlier this week. "Men move in a linear way. Women have a curvier range of motion," she explained. It is this "S" shaped motion that first captivated Kelley when she was learning how to striptease and pole dance for her role as "Stormy" in the film Dancing at the Blue Iguana (2000). It inspired her to develop a fitness program designed specifically for women which infuses striptease and pole dancing with ballet, Yoga and Pilates.

In preparation for her role as "Stormy," Kelley visited strip clubs in L.A. "I learned the curvy, organic, hyper-exaggerated movements [of erotic dance]," she noted. The mental, physical and emotional results of performing these motions are what hooked Kelley. "I became taughter and leaner quicker than I have from any other movement I have done in my life," explained Kelley, who was a dance major at New York University's Tisch School of Arts and who was a classically trained dancer with the Westmoreland Ballet Company at the age of 15 years. "I have always done movement...I love sports...my body loves to move, but nothing gave me the peace and confidence that I had in myself at the age of 36 years as did these organic movements. I learned to walk within the movement of the integrity of the feminine body. My husband (actor Richard Schiff of The West Wing) dropped his jaw, because he was so turned on by how tuned-in I was with my body," Kelley elaborated. Her demeanor and life changed so much from her experience that she wanted to share her journey with other women, so she created S Factor fitness and, as a result, has become credited with founding the pole dance fitness craze.

"The S Factor is about moving your body into its organic movement. You are curving your motion where your body naturally curves and pushing in where your body naturally goes in and pushing out where your body naturally pushes out," Kelley described. "It's about stretching out to the edge of your body's potential for movement. This is how you will become long, lean and curvy," she explained.

S Factor fitness allows a woman to get in touch with the movement of her own body. Photo courtesy of S Factor fitness.

S Factor fitness is about the experience of movement. "Runners like to see themselves get from here to there, but S Factor puts you into the movement. It is all about the journey of movement rather than the destination," stated Kelley. "Pushing your body into its curves heightens your sexuality," she noted. This is empowering for women and this confidence carries over into everyday life.

Humans are sexual beings and women should be free to embrace their sexuality. To embrace it doesn't mean you are exploiting it. To be sexy is to be healthy, it is inherent to your being. S Factor creates a wholesome sexuality because you are visiting the organic you. Research findings published in the Archives of Sexual Behavior (2008) revealed that a woman's gait is naturally altered based on what stage of her menstrual cycle she is in, to which men are attuned to these changes in her walking pattern.

To be sexy is to be healthy. Photo courtesy of S Factor fitness.

Kelley's S Factor fitness workout is a copyrighted sequence of movements that are taught in studios located in Los Angeles, Encino, Costa Mesa in Orange County, San Francisco, New York, Houston and Chicago. The studios are dimly lit and contain no mirrors to ensure women can explore their "S" uninhibited. She also currently has six DVDs for sale for home use. Her original series includes feminine movements designed to accentuate a woman's S Curve and to awaken what Kelley calls the "Erotic Creature." Her "Soulfully Sexy" DVD series expands on this concept and introduces new routines of varying intensities. Coming out this March is a new S Factor workout program called "Fluid Feminine Movement" which Kelley describes as a strenuous program that uses a woman's own body weight to push her body past the boundaries. This latter series does not introduce the striptease and pole dance aspect, but concentrates more on learning about the female body and how it is built to move.

Kelley's advice to women who may be leery about embracing their wholesome sexuality is this: "Every and any woman can find her "S." It is the voice of her body and it is a crime to not awaken it. You are the definition of your own beauty. If you choose to ignore it, it will be ignored. If you choose to acknowledge and explore it, it will blossom. You cannot go through life without letting your body live to its fullest potential of movement, because within that movement is joy."

To learn more about Sheila Kelley's S Factor fitness, register for a class or retreat, or to purchase her DVDs and books, visit her website at http://www.sfactor.com/.

Reference:
Phone Interview: Sheila Kelley, December 19, 2011.

Arch Sex Behav (2008) 37:598-604.

Fitness Tips for the Holidays

2011-12-11T13:05:00.000-05:00

You've got the list, but when you check it twice this holiday season, make sure your name is on it too. Regardless of whether you have been naughty or nice, fitness is one gift you can give to yourself that serves the dual purpose of whipping you into shape while rewarding your mind and body with good health. Fortunately, fitting exercise into a busy holiday schedule can be done when you plan ahead and have the right mindset, according to David Krainiak, owner of Michigan's Adventure Boot Camp.

"During this time of year, our lives can get very hectic, so workout routines can get disrupted or ignored," says Krainiak. "It's easy to say, a few weeks without exercise won't harm me or, I'll catch up after the New Year's. However, it will be more difficult to re-start exercising later, when you might have a few post-holiday pounds to lose," he explains. Krainiak offers these tips for staying in shape over the holidays:

Visualize: Envision your future self. Have you become overweight? Have you developed a chronic disease, such as diabetes? How much stamina will you have to do the things that you love? "Often, when you think of the consequences of your actions ahead of time, that will be all of the motivation you'll need to keep exercising," he notes.
Make it Manageable: If you cannot fit in a long exercise session, Kraniak suggests that you break it up into two or three, 10 to 15 minute sessions performed throughout the day. You can still reap the health benefits without a huge schedule commitment at any one time.
Schedule it Early: You are more likely to exercise if you get it done and out of the way for the rest of the day. Krainiak points out that early morning exercise can help you to become more energized for all other activities. If you are not a morning person, Krainiak suggests that you include a mini-workout while you are on your lunch break.
Make it Count: "Use HIIT (High Intensity Interval Training), which is shorter in duration, but extremely effective at burning fat and keeping you in shape," recommends Krainiak.
Don't Say "I Can't": Often we waste more time coming up with excuses as to why we can't exercise than we would if we just exercised in the first place. Mindset is key. Krainiak says to tell yourself that "You can and will."
Make it Social: Grab a friend or family member and get moving together. "Statistics show that people who exercise with a friend or in a group are more successful at exercising consistently, states Krainiak. "Make a pact with friends to encourage each other should one of you feel like slacking off," he suggests.

Additionally, be creative. Think outside the box when it comes to finding ways to stay fit this season. For instance, host the office holiday party at an ice skating rink or a banquet hall with a dance floor where you and other party guests can get up and moving throughout the celebration. Or, consider a new holiday tradition that gets you active, such as cutting down your own Christmas tree.

For more information about David Krainiak and his services, visit http://mibootcamps.com/ or call toll free at (866) 861-5423.

About Michigan's Adventure Boot Camp for Women: A former personal trainer, Krainiak launched Michigan's Adventure Boot Camp for Women in October of 2007 and has added 6 other locations since. Krainiak is known as the "Go-to-Guy" in the fitness industry specializing in weight loss for women and fitness jumpstarts. Schedules and client testimonials are available at http://www.mibootcamps.com/. Krainiak, with over 15 years in the fitness industry, has an impressive resume listing over a dozen certifications, and has appeared or been mentioned numerous times on TV, radio, magazines, newspapers, books and various media. He has been "Voted Best Male Trainer in Hour Magazine 2010, 2011."

Reference:
Press Release: DKE David K Enterprises, Inc.: November 21, 2011.

Dasha Astafieva, a Woman with a Beautiful Soul

2011-12-09T10:00:00.003-05:00

Dasha Astafieva was Playboy's 55th Anniversary Playmate and she is a Spokeswoman for AnastasiaDate.com.

I learned the true meaning of beauty this week from my phone conversation with Dasha Astafieva, who was Playboy's 55th Anniversary Playmate and the Playmate of the Month for January 2009. Astafieva, a Ukrainian who was born from humble beginnings, has achieved success as a model, a singer for the Ukrainian pop group NikitA, and as a Spokeswoman for AnastasiaDate.com,* the world's largest international online dating community with approximately 80 million members. The driving force behind her success goes beyond her outward appearance. Her beauty runs deeper -- it is within the depths of her soul.

Astafieva's inner beauty is expressed through her healthy outlook on life. Her goal is happiness for all. "As a little girl I dreamed to be happy and to see people be happy around me," she explained. She wants to make a difference in the lives of others and to make the world a better place. Here is what she had to say during our interview:

Simply Fit: Who has inspired you to become successful?
Astafieva: "I admire people with history. Hugh Hefner is interesting, kind, a gentleman and he is very talented. He has dreams for the world. He is a great example. [He taught me] that I need to be more free and to dream like him.....Marilyn Monroe had imagination. She is an idol. She was womanly, very kind and talented. And, [she was] so beautiful -- not like candy, only on the outside -- she had a beautiful soul."

Simply Fit: How has becoming a Playboy Playmate changed you?
Astafieva: "Years ago, I was like a child. I always was a bit scared with my dreams. When I met Hef, he tried to make me more sure with myself. He helped me to stay more womanly and to be more self-confident. [Being a Playboy Playmate has helped me to] be more useful and to do something good for people around me. I don't want to be just a beautiful woman, I want to be useful."

Simply Fit: Why were you interested in becoming involved with AnastasiaDate.com?
Astafieva: "I have always felt that I am a real woman with a real life. I am not just a popular girl. I have a real life behind the stage and dream to find a man to my heart and soul. I travel a lot and I don't have a lot of time. AnastasiaDate.com is a very good chance [for me] to try to communicate with gentlemen and great men who are trying to find a woman."

Simply Fit: As a model and singer, you have to keep your body in great shape. What are your secrets and tips for keeping your figure?
Astafieva: "I eat healthy, do not smoke, do not drink, and try to sleep in healthy [amounts of] time..... My favorite exercise is Yoga.....In my free time I try to do Yoga. It is not only for your body, it is exercise for your soul and mind. I start with Yoga everyday with my teacher. He is a very smart man and a great example and a strong teacher.....I try to be happy and to be happy with work hobbies. I try to speak with interesting persons to try to learn good information."

Yoga, Astafieva's favorite exercise, is exercise for the mind, body and soul.

Simply Fit: How do you manage to keep balance in your life when you have so many demands placed on you?
Astafieva: Yoga helps me to concentrate. It is good for me because I travel a lot and it can be done anywhere and whenever. It can be done in the morning or in the evening."

Yoga helps Astafieva to concentrate.

Simply Fit: What advice do you have for other women who want to be successful like you?
Astafieva: "Run like me! Run with soul and heart! Be more natural and remember where you were born and who your parents are. It is not about yourself, but about others around you. Live for friends and people around you. Every woman needs to know they are born to be beautiful, brilliant, and shining to make people around them more happy."

*About AnastasiaDate.com: Anastasia International is the world's largest international dating service with portals for Russia and the CIS, Asia, South America and Africa, and has helped thousands of men from the U.S., Canada and Western Europe find the women of their dreams.

Reference:
Phone Interview: December 7, 2011; Dasha Astafieva; Kiev, Ukraine.

Tips to Stay Healthy Over the Holidays

2011-11-20T21:43:00.001-05:00

The season is upon us when homes become all a buzz with conversation and laughter as families and friends gather together to give thanks for life and for one another. This time is filled with joy, but it is also full of temptations that can derail your efforts to be healthy. Fortunately, you can still enjoy the sweet and savory treats of the season without negating your healthy ways. By following the suggestions below from Leah Britt, a personal trainer at the five star fitness boot camp resort, Premier Fitness Camp in Park City, Utah, you will be able to stay on track this holiday season:

Remember Your Goals To Stay Healthy: Write down your goals and note any obstacles that may interfere with them during the holidays. Next, come up with a few solutions to help you stay the course. Then, put them into action.
Portion Control: The key is to balance your calories. It is okay to eat pie, but keep it to one slice (if you can't decide between the pecan and pumpkin, take a half slice of each).
Schedule Your Workouts in Advance: If you do not specifically plan for exercise, it can be all too easy to say "I'll just take the day off," especially amidst the hub-bub of the holiday season. To prevent this from happening, set aside a specific time of day that you will stop doing everything else so that you can go exercise. Or, make exercise a part of your celebration (e.g., walk/run in a holiday road race, etc.).
Be Selfish With Your Health: Often, peer pressure is prevalent during celebrations. Don't allow others to tempt you in to getting second and third helpings. Put your well-being first. It is okay to say "No thank you, I am full."

Alcohol Drinkers May Be More Likely To Exercise

2011-11-16T13:17:00.000-05:00

If you drink alcohol regularly, chances are that you engage in exercise more often than your teetotaler counterparts. A study published in the September/October 2009 issue of the American Journal of Health Promotion found that drinking alcohol was associated with a 10 percent increase in the likelihood of engaging in vigorous exercise for both men and women. Researchers from the University of Miami and Cornell University studied 230,856 individuals between the ages of 21 and 65 who were part of the 2005 cross-section of the Behavioral Risk Factor Surveillance System--an annual, state-administered telephone survey devised to assess behavioral risk factors in the U.S. adult population.

Subjects were divided into four categories based on their frequency of alcohol consumption:

Abstainers: No alcohol consumption within the 30 days leading up to the test date.
Light Drinkers: Females who consumed 1 to 14 alcoholic drinks and males who drank 1 to 29 alcoholic drinks in the preceding 30 days.
Moderate Drinkers: Females who drank 15 to 45 alcoholic drinks and males who consumed 30 to 75 alcoholic beverages in the 30 days prior to the interview date.
Heavy Drinkers: Females who consumed more than 46 alcoholic beverages and males who drank more than 76 alcoholic drinks within the 30 days leading up to the test date.

The results of the study showed that:

Women drinkers exercised approximately 7.2 minutes more per week than female abstainers and that male drinkers exercised an estimated 5.5 minutes more than their teetotaler counterparts.
Ten extra drinks per month increased the likelihood of engaging in vigorous exercise by 2.0 percent.
Light, moderate and heavy drinkers exercised 5.7, 10.1 and 19.9 minutes more per week, respectively, than abstainers; and, they were 9.0, 14.3 and 13.7 percent, respectively, more likely to engage in vigorous exercise than their abstaining peers.

The researchers suggest the following causes of the positive relationship between alcohol drinking and exercise:

Risk-loving individuals follow a sensation-seeking lifestyle which could include both heavy drinking and participation in high-risk physical activities (e.g., mountaineering, deep sea diving, etc.,).
Group sports participation often results in socializing post-game, which frequently includes gatherings where alcohol is served.
Knowledge that alcohol is highly caloric may result in engaging in exercise to offset the extra calories consumed.

Researchers' conclusion:

Although increased alcohol consumption is associated with a greater probability of engaging in health-promoting exercise, the risks of problematic drinking can outweigh the benefits of physical activity. Care still needs to be taken to drink in moderation and responsibly.

Reference:
AM J Health Promot. 2009; 24(1): 2-10.

The Sweet Secret of Candy

2011-10-28T11:58:00.000-04:00

At this time of year, the health conscious warn that there is more to fear than just the goblins and ghouls who will soon make their presence. It's candy season, and that means a shock to the system as excess sugar makes its way into our homes by the bagfuls. But fret not, this sweet temptation doesn't have to be a threat. Its wicked ways can be tamed; and, when eaten in the right quantity and form, it may even benefit your health, according to SELF Magazine.

This month, SELF Magazine's website has posted six ways that candy can enhance your health. Surprisingly, weight management is one of them. Findings from the 1999-2004 National Health and Nutrition Examination Survey showed that chocolate and candy consumers had lower Body Mass Index values and smaller waist circumference measurements than nonconsumers. Their risk for elevated diastolic blood pressure was also 14 percent lower and chocolate consumers had greater levels of high-density lipoprotein cholesterol (a.k.a. the "good" cholesterol). Note, however, that these findings do not imply that over consumption of candy is good. Rather, it highlights that when consumed in moderation and as part of a balanced diet, an occasional treat can promote health. For the full list of health benefits from candy consumption, visit the website of SELF Magazine.

A few guilt-free suggestions given by SELF contributing editors are listed below. For the complete list, visit SELF Mag online.

2 Snack Size Almond Joys (160 calories)
22 Tasty Brand Organic Fruit Snacks (150 calories)
4 Dove Chocolate Promises (168 calories)

References
Press Release: SELF Magazine Public Relations Department; October 24, 2011

Nutrition Research; February 2011; Abstract: "Candy Consumption was not Associated with Body Weight Measurements..."; Carol E. O'neil et al.,.

The Sensory Walk

2011-10-24T11:30:00.003-04:00

Awaken your senses for good health with a sensory walk.

Perhaps it is the sound of the gently babbling brook nearby or the glorious scent released from the fallen leaves crunched underfoot. Maybe it is the brilliant sight of the burning bush as its boughs dance in the sunlight. Regardless of the cause, the effect is the same—an enlivened mind and body. Connecting and taking in the natural world around you can promote your well-being, especially when you make it a part of your walking routine.

Taking a sensory walk or hike allows you to experience the natural world in a personal way. It makes participation in exercise more enjoyable as well, because it shifts the focus from the amount of distance traversed to what can be gained and learned through your senses. Sensory walks provide many health benefits and can be taken anytime of year.

Sensory Walk Health Benefits

Improved Mood
Reduced Stress
Decreased Anxiety
Enhanced Personal Identity/Self-Esteem
Increased Energy/Reduced Fatigue
Improved Mental Focus/Attention
Increased Mental Clarity
Enhanced Creativity

Tips for a Successful Sensory Walk

Make it social. Invite friends and family.
Bring binoculars or a magnifying glass to get a closer look at your surroundings.
Avoid areas surrounded by high automobile traffic, which may drown out the sounds of nature.
Journal your experience. Write down what you hear, see, smell, feel and taste.

References
Personal Sustainability; May 15th 2010; "This Side of Paradise: Discovering Why the Human Mind Needs Nature;" Eric Jaffe

University of Michigan Michigan Today; "A Walk in the Woods;" John Lofy

SimpleOrganic.Net; July 26, 2010; "The Benefits of Getting Into Nature With Your Kids;" Eren;

Exercise, Aging and Your Health

2011-10-15T20:42:00.057-04:00

Good health acquired from regular exercise provides older adults with the opportunity to enjoy quality time with their grandchildren.

Decreased stamina, memory loss, poor balance...these are a result of "old" age, right? Or are they? Test your knowledge about the effects of the aging process and exercise on your body and mind with this quiz. You may be surprised as to what is really within your control.

A. Falls are an inevitable occurrence as you age.

True
False

B. Individuals who are 65 years-of-age and older are too old to gain benefits from an exercise program.

True
False

C. Regular exercise will have no effect on cognitive decline later in life.

True
False

D. Older adults can gain health benefits from bouts of exercise that are as short as 10 minutes in duration.

True
False

E. Healthy older adults can safely participate in vigorous-intensity exercise.

True
False

ANSWERS:

A. False. Personal and lifestyle choices can greatly impact your risk for a fall, according to the National Institutes of Health Senior Health website (NIH Senior Health). In fact, the first line of defense in the prevention and treatment of falls and fractures is to engage in regular endurance, strength, balance and flexibility exercises. More...

B. False. Older adults at any age can benefit from regular exercise. The American College of Sports Medicine reports that individuals who are 65 years-of-age and older are able to experience a similar increase in their aerobic capacity (about 10 to 30 percent) from regular exercise, such as walking, compared to their younger counterparts. More...

C. False. The National Institute on Aging states that regular exercise can help you to coordinate and switch between tasks, formulate plans of action and disregard irrelevant information. Routine physical activity can also help you to keep your "working" memory (i.e., the ability to retain and process information over a short period of time). More...

D. True. The 2008 Physical Activity Guidelines for Americans issued by the federal government reports that health benefits can be obtained from exercise sessions that are only 10 minutes in duration; however, the guidelines stress that sessions of longer duration (e.g., 30 minutes) provide greater benefits. More...

E. True. The 2008 Physical Activity Guidelines for Americans states that healthy and fit adults who are 65 years-of-age and older are able to safely engage in vigorous-intensity exercises, such as jogging. The federal government recommends that older adults participate in vigorous-intensity exercises for approximately 75 minutes per week. (Note: individuals whose fitness levels and health conditions preclude participation in intense exercise can still obtain benefits by engaging in moderate-intensity exercises for 150 minutes per week. More...

Note: A physician's approval should be obtained prior to initiating an exercise program or increasing the intensity level of a current exercise regimen.

Kids Will Exercise for 10 Continuous Hours During "Exercise US" Day on Thursday, October 6, 2011!

2011-09-29T12:01:00.002-04:00

On Thursday, October 6, 2011, schools and organizations across the nation will be participating in the Third Annual Exercise US (a.k.a. Exercise United States) day. This event is aimed at fighting childhood obesity and it is just one of the many campaigns launched for this purpose by Len Saunders, a New Jersey physical education teacher and author of Keeping Kids Fit (LaChance Publishing, NY). Exercise US day unites children from all 50 states in a 10-hour exercise relay that begins on the east coast at 8:00 AM (EST) and ends on the west coast at 3:00 PM (PST). The idea is to have different schools and organizations around the country sign up for one (or more) of 40 designated 15-minute time slots during which their children will exercise. As one location finishes its 15-minute exercise session another one begins, creating a continuous pattern of exercise that runs throughout the United States.

According to The Surgeon General's Vision for a Healthy and Fit Nation 2010 approximately one in three children are either overweight or obese. In order to combat this problem, the Surgeon General, Regina M. Benjamin M.D., stated that a united effort by all private and public sectors of the nation is required. Len Saunders is doing his part in response to this call to action. "I believe in team effort," he stated during our phone interview. He noted that a continuity in the message that we send to our nation's children is essential to help them form health-promoting habits that will last a lifetime. Both schools and parents need to stress the importance of regular physical activity, but it needs to be done in a fun and engaging way to get children on board.

Exercise US day motivates children to get active because they see other kids doing it too and they want to become part of the action. This is important according to Saunders. He also noted that it is essential to not only tell kids to exercise, but to explain why it is important. "A healthy lifestyle is not just physical, but it is cognitive as well," Saunders explained. Children become empowered when they understand why they are doing what they are doing rather than just doing it because they were told to do so. To help create this understanding, Saunders provides various downloads on the Exercise US website, such as word searches, puzzles and mazes that can help to spark conversations about why our bodies need to exercise to be healthy.

Saunders stated that the intent of the Exercise US initiative is to "jump start" good habits. The program is open to all children and schools and organizations are free to engage in any form of physical activity they choose during their 15-minute exercise segment. Schools and organizations who are interested in joining the campaign on Thursday, October 6, 2011 can visit the Exercise US website and sign up for a 15-minute time slot. They will also be able to access a list of suggested activities to perform during the event (e.g., dance, aerobics, yoga, etc.,).

Reference
Phone Interview; Len Saunders; September 28, 2011

Lashinda Demus, "The Star of Her Family," Shines Bright to the World as the Reigning World Champion in the Women's 400M Hurdles

2011-09-20T15:11:00.065-04:00

Lashinda Demus is the world title holder in the Women's 400M Hurdles. (Photo Courtesy of Pure Perception Public Relations)

It's in the rhythm of her breath, the pumping of her blood and the fluidity of her movement. It's in the fire found in her spirit that powers it all. It's the feel -- the ultimate mind, body and soul connection that propels Lashinda Demus past her opponents and brings the crowd to its feet with a roar as she crosses the finish line first.

On September 1, 2011, Demus clinched the gold in the Women's 400M Hurdles with a time of 52.47s during the World Championships in Daegu, Korea. Not only did she become the world title holder in the event, but she set a new American record, breaking Kim Batten's time of 52.61s set in 1995. Lashinda's performance was the third fastest ever, missing the world record by .02s (2/100s).

Her win does not come as a surprise to her family, however, they saw that she had talent at a young age. "They always say I'm the star of the family," Lashinda told me during a phone interview. And for good reason, Lashinda has been claiming titles for the past decade, setting the national high school record in the girls 300 hurdles in 2001. After high school she continued to dominate on the track, helping South Carolina win its only NCAA track and field championship.

In 2005 and 2006, Demus was ranked #1 with aspirations to take the 2008 Olympics by storm; however, in the second half of 2006, life put Lashinda in the outside lane of the track when she became pregnant. As reality set in, so did depression. "I felt like I couldn't be pretty anymore," stated Demus. "I thought that becoming a mother meant that you couldn't wear make-up or dress up anymore," she elaborated. "I did not want to talk to anyone....I just wanted to stay in bed," Demus explained. She noted that, at the time, she did not recognize that she was depressed. "Looking back I realized that I was. It wasn't until I saw the [ultrasound] pictures that it turned into happiness, " she reflected.

Demus finds strength through her family. (Photo Courtesy of Pure Perception Public Relations)

In June 2007, Demus gave birth to twin boys. Her athletic will and desire had her back to training just four weeks later, but her body was not ready. After failing to qualify for the 2008 Olympics by .14s, Demus realized that she needed to change her approach to training. "I moved back home [to California] for help from my family...I made my mom [a former NCAA champion herself] my coach and made my husband my agent," remarked Demus.

When Demus struggled to get her post-pregnancy body accustomed to training again, her mother's words of wisdom kept her going. "My mom knew everything to feel and told me what to expect. She told me that there will always be a breaking point--a time when everything comes together. [She said] it will be hard until you get to that one point," noted Demus. "As an athlete, you train hard. I just kept telling myself one day it will not hurt as much," she stated. "You have to keep pushing forward because if you are not moving forward then you are either going backwards or not moving at all."

Magic is found in the ultimate mind, body and soul connection. (Photo Courtesy of Pure Perception Public Relations)

Demus' perseverance carried her back to #1 in 2009 when she defeated the defending 2008 Olympic Champion by over 1.5s. In 2010, she earned the title of Diamond League Champion. This year, Demus crossed off two goals from her bucket list of five--setting an American record and clinching the gold at the World Championships. Next in line is to claim an Olympic gold (London 2012), set a world record and to go down in history as the best ever in her event.

Demus has already started to make a name for herself in history books. Her ability to reclaim her number one status after motherhood is an inspiration to women everywhere. She has proven that you can strike a balance between motherhood and a demanding career through hard work and a lot of support. Her advice to other mothers is: "Don't cut from life. Always pursue your dreams while having kids, because having kids is a part of your dreams. Don't ever take away your worth after pregnancy."

To see Demus claim the 2011 World Champion title in the Women's 400M Hurdles, watch the video (Courtesy of Universal Sports) below. To learn more about Lashinda Demus visit her website at http://lashindademus.net. If you would like to keep up to date on her progress toward achieving the gold at the 2012 Olympics in London, "like" her on Facebook at Lashinda Demus' Road to Gold: London 2012.

References

Phone Interview September 14, 2011; Lashinda Demus

Pure Perception Public Relations/the BE agency

San Diego Charger Girls Benefit from Hands-On Health Care

2011-09-08T08:54:00.008-04:00

Dr. Mindy Mar is the first female Doctor of Chiropractic to be hired by the National Football League.

On September 11, 2011, the San Diego Chargers will play their first game of the regular season against the Minnesota Vikings. Excitement will be in the air as Chargers fans don jerseys of their favorite players, arm themselves with pennants and other team memorabilia, pick the prime parking spot for tailgating and find their seats to enjoy the action-packed game and entertaining half-time show. All the while, Dr. Mindy Mar--the first female Doctor of Chiropractic to be contracted by the National Football League (NFL)--will be hard at work to ensure everything is in place to provide superior on-site health care services for the San Diego Charger Girls, the official dance team of the San Diego Chargers.

In 2007, the 28 member professional cheerleading squad contracted Dr. Mar of the San Diego Center for Health to be their team and game day doctor. Mar is a member of the American Chiropractic Board of Sports Physicians® (ACBSP®) and is a diplomate of the ACBSP® (DACBSP®), which is the highest level of training and certification of sports medicine in the field of chiropractic. Athletes who perform at the professional/elite level, such as the Charger Girls, need a health care practitioner who has extensive knowledge and experience at preventing, treating and managing sports-related injuries. "Many sports-related injuries often involve more than one structure and can mimic other conditions," noted Dr. Mar in an email correspondence. "Proper examination and diagnosis of sports injuries requires specialized knowledge and skill both on and off the field," she explained.

In order to become certified as a DACBSP®, Mar had to complete an additional 200+ hours of training beyond the initial 120 hours required to achieve the title of Certified Chiropractic Sports Physician® (CCSP®). "The diplomate program via the American Chiropractic Board of Sports Physicians® provides specific training in the field of sports medicine and emergency procedure management for the chiropractic sports physician/practitioner," she described. "Advanced first aid, spinal boarding procedures and emergency trauma care are heavily emphasized in the diplomate program," stated Dr. Mar.

Any athlete is at risk for developing a sports-related injury; but, at the professional level, the risk becomes greater due to the degree of difficulty of the physical tasks performed. Furthermore, the intensity of the training associated with professional sports increases the risk for overuse and repetitive stress injuries. In the sport of cheerleading, injuries can range from minor, such as a strain or sprain, to catastrophic, such as heat exhaustion and head or neck injuries. Any form of injury can affect performance and can have serious consequences for both the team and the individual athlete who depend on having a competitive edge for livelihood.

"Injury prevention is key to keeping an athlete or team healthy enough to meet the physical demands of their sport. Proper hydration, dietary needs for one's particular sport or body type, warm-up or cool-down and exercise rehab for biomechanical reinforcement and specific adaptation to imposed demands when it comes to one's strength and conditioning training are all key components for injury prevention," commented Mar. "Various adjustments, therapies and soft tissue treatments help accelerate recovery time and repair after training or performance, which allows athletes at all levels to not be as susceptible to overuse injuries," noted Dr. Mar.

Mar utilizes various techniques to restore and maintain the health of the Charger Girls. These include methods such as Kinesio® Taping, physiotherapy modalities, exercise rehabilitation, the Graston Technique, as well as chiropractic adjustments. On game day, however, her therapy choices are limited. "Some treatments are not appropriate to perform on game day due to the fact that a period of rest or icing is necessary. This is not possible on game day, so certain therapeutic stretches and soft tissue therapies (i.e., Graston Technique) are avoided," explained Mar.

The San Diego Charger girls are one of the best dance teams in the NFL. Likewise, Dr. Mar can be deemed a "superstar" in her own right. She is a role model for women of all generations who aspire to be successful in careers/fields dominated by men. In addition, she can be accredited with helping to advance the chiropractic profession by increasing the awareness that chiropractic methodology has a valuable role in sports medicine. "Chiropractic care is ideal for both injury prevention and injury treatment with repetitive stress and biomechanical deficiencies in mind. Chiropractors look at the body from a three dimensional standpoint and incorporate adjustments for joint realignment and mobilization, soft tissue therapy for scar tissue breakdown/healing and exercise rehabilitation for stability and strength," she noted.

What are some words of wisdom that Dr. Mar has for other women, particularly younger females? "My advice to young female readers would be that any goal or vision is possible as long as it's your passion, your calling...what lights you up inside. Because if indeed the path you take is your calling in life, then the hours of study, hard work, internships, research, etc., required to succeed in your chosen path will be well spent. You can never have enough education in your chosen field. You can never be too passionate about your path in life. People are drawn to passion and confidence, but it is important to remember that success does not typically happen over night. Also, it's about the journey.... and not the destination. I've never let any thoughts or comments discourage me from obtaining goals and breaking barriers in my chosen field of chiropractic and sports medicine."

To learn more about Dr. Mar and the San Diego Center for Health visit, http://www.sdcenterforhealth.com/. To find out more about the Charger Girls visit, http://www.chargers.com/.

References
Email Interview; Dr. Mindy Mar, San Diego Center for Health

San Diego Center for Health website

The San Diego Center for Health is a full service sports medicine and chiropractic center established in 2003.

Save a Life, Take a Leap

2011-09-01T08:24:00.006-04:00

Rick Collins (JD, CSCS) takes a "leap" against cancer during his skydive fundraising event, Leap for Life.

Sometimes, in order to make a difference in life, you need to just jump right in. Or, as in the case of successful lawyer and fitness author, Rick Collins, JD, CSCS, you need to take a leap...right out of an airplane. Collins will be taking his fight against cancer to the sky for the third consecutive year when he jumps from an airplane at an altitude of 13,500 feet during the weekend of September 24-25, 2011 as part of his skydive fundraising event, Leap for Life.

A man full of passion and with more than one mission, Collins created Leap for Life to honor a close friend and a loved one who both lost their lives to cancer, as well as to make a statement that personal growth arises from facing and overcoming life’s challenges, including self-imposed fears and insecurities. Collins chose to face his own fear of heights in 2009 by “skydiving for a cause.” Since Collins took that first leap, Leap for Life has raised nearly $60,000 for various cancer charities. This year's event will raise money for two charities: Alex's Lemonade Stand --a not-for-profit foundation for childhood cancer and Strength for Life --a not-for-profit organization that provides free fitness programs for those living with cancer to enhance their recovery through exercise.

Collins wanted to share his amazing experience of “skydiving for a cause” with others. In 2010, he invited the world to join forces with him in his fight against cancer by encouraging individuals to help raise money by taking their own "leaps for life” at a skydive center (a.k.a. “drop zone”) near them. "With the help of social media networking and contacts, we recruited 100 people across the country and Canada...many had not jumped before," he commented in regard to last year’s turnout. Together, they raised $40,000 for The Lance Armstrong Foundation, LIVESTRONG (in 2009, Collins’ solo jump raised $15,000 for the American Cancer Society).

Rick Collins with his daughter during Leap for Life 2010.

Collins is once again inviting the world to join forces with him in his fight against cancer. If you want to skydive yourself to help raise money, you can go to http://www.leapforlife.org and click the “I Want to Dive” button. Next, you will be able to create your own webpage for friends, family members and co-workers to visit. From here, they can give a donation in support of your jump through a secure server to either Alex’s Lemonade Stand or Strength for Life, or both.

Leap for Life takes place in September this year in honor of National Childhood Cancer Awareness Month. Although the main event takes place September 24th-25th, participants can skydive anytime in September to benefit the Leap for Life causes. If you want to help in the fight against cancer but are not ready to take a leap yourself, you can still offer financial support by visiting the Leap for Life site and clicking on the “I Want to Donate” button. Regardless of how you choose to support Leap for Life, you can rest assured knowing that you are helping to make life a little bit better for everyone.

Leap for Life proves to be a life changing experience for all involved. "It is such an empowering feeling...to let go and do that [jump] because you have to overcome every instinct and fear that is holding you back," remarked Collins upon reflection of his previous jumps. “Doing your own skydive is the ultimate stepping out of your comfort zone…it’s diving out of your comfort zone. It allows us to continue to grow, expand our boundaries and be more of what we are,” stated Collins.

Collins noted that when you skydive you get an amazing view. “You get to see the curve of the earth at that distance.” What a wonderful sentiment that comes from his comment: In order to make a change for the better, it often requires you to take a new look at an old horizon to realize that the sky really is the limit…..

YouTube video of Rick Collins' Jump during Leap for Life 2010.

To learn more about Leap for Life, visit www.leapforlife.org or www.facebook.com/leapforlife. You can also email Rick Collins at rcollins@cmgesq.com. To find a "drop zone" near you and to get tips and information on skydiving, visit the United States Parachute Association at www.uspa.org.

About Rick Collins
Rick Collins is a respected lawyer based in New York who is a legal authority on dietary supplements and performance enhancing drugs. He is a Certified Strength and Conditioning Specialist and a former competitive bodybuilder. Collins co-authored Alpha Male Challenge (Rodale, 2009), a book which outlines a 10 week diet and workout plan designed to challenge men to become the best that they can be mentally, physically, socially and emotionally. To learn more about Rick Collins, visit his site at www.rickcollins.com.

About Alex's Lemonade Stand
Alex's Lemonade Stand Foundation (ALSF) emerged from the front yard lemonade stand of cancer patient Alexandra "Alex" Scott (1996-2004). In 2000, 4-year-old Alex announced that she wanted to hold a lemonade stand to raise money to help find a cure for all children with cancer. Since Alex held that first stand, the Foundation bearing her name has evolved into a national fundraising movement, complete with thousands of volunteers across the country carrying on her legacy of hope, To date, Alex's Lemonade Stand Foundation, a registered 501(c)3 charity, has raised more than $40 million towards fulfilling Alex's dream of finding a cure, funding over 200 research projects nationally. To learn more, visit www.AlexsLemonade.org.

About Strength for Life
Strength for Life is a New York-based not-for-profit organization providing free exercise classes and wellness retreats to cancer patients and survivors. Their mission is to empower survivors by creating a multi-dimensional approach to treatment and recovery. To learn more, visit www.strengthforlifeny.org.

References
Phone Interview, August 26, 2011; Rick Collins, JD, CSCS.

Press Release, August 11, 2011; Smart Marketing Communications

Get to the Core of Beauty and Good Health

2011-08-25T11:05:00.007-04:00

In Photo: Joshua Lipsey (PTS, CTS, PFS), founder and director of Core Concepts, Inc.

A beautiful physique and good health share a secret--a strong, stable core. That's right, a svelte and toned core not only bestows sex appeal, but it equips its holder with functional fitness. Nobody understands the importance of this winning combination better than the master of core fitness himself, Joshua Lipsey (PTS, CTS, PFS) --a former professional basketball player and model turned personal trainer.

Lipsey is the creator of a new way of training called Core Concepts, a.k.a.TransCOREmation, which he teaches at his Toronto-based studio, Core Concepts Inc. The idea of Core Concepts arose from Lipsey's own experience of dealing with a slipped disc in his back. He felt that the treatment that he was receiving for his back needed to be expanded upon in order to promote long-term health of his core; therefore, he set out to develop a series of exercises that would result in the ultimate enhancement and stabilization of the major core muscle groups--abdominals, internal and external obliques, glutes, and upper and lower back.

Take note that Core Concepts is not your standard abdominal workout. It's designed to prevent muscular imbalances in the major and minor muscles of your core, which could lead to injury if not corrected. Lipsey explains that his method is based on what he calls "core transitions," which involve stabilization and dynamic exercises, combination movements and holds. He notes that his training approach makes the exercises harder because it prevents neuromuscular facilitation or "muscle memory." In other words, our bodies have a wonderful way of adapting to and becoming efficient at performing repetitive movements; but, by constantly changing up the exercises, the muscles are continually challenged and unable to achieve this plateau. The result of the TransCOREmation process? All around satisfaction with your new physique and functional ability.

Lipsey states that the benefits of his Core Concepts method include a long and lean torso, weight loss, improved posture, increased core stability and gains in lean muscle mass. He has had one client lose 135 pounds since beginning his program in February 2011. A decrease in injury is another benefit, according to Lipsey. He states that 98 percent of injuries involving your core are the result of muscular imbalances. He also notes that the resultant improvements in your posture will increase the longetivity of your joints because of the shift in your center of movement.

Lipsey offers some tips for individuals interested in enhancing their core. He recommends performing variations of The Plank exercise. "The Plank is the most effective core exercise because it engages your major and minor core muscles," he explains. Lipsey notes that The Plank can even be done while at work by placing your arms on the desk and planting your feet on the ground. He also suggests that you perform about 10 to 15 minutes of core exercises prior to your lunch break. He says that you will find that you tend to eat less afterward because you have exercised the core muscles that also aid in digestion.

If you want to benefit from Lipsey's methodology, but do not live near his studio in Toronto, he has a TransCOREmation DVD series available for purchase from his website C2 Core Concepts. For more information about Joshua Lipsey and Core Concepts Inc., visit http://www.c2coreconcepts.com/.

"TransCOREmation is about being true to your best self. You can't change your bone structure, but you can create the illusion of a long, lean body because of the numerous angles at which the TransCOREmation exercises are performed," states Lipsey.

Reference
Phone Interview, August 22, 2011; Joshua Lipsey (PTS, CTS, PFS), founder and director of Core Concepts Inc., 446 Spandina Road Suite 208, Toronto, ON M5P 3M2, (416) 901-9160

Get Sculpted at Home with Help from "Gym-Free and Ripped"!

2011-08-19T10:51:00.002-04:00

Certified fitness trainer Nathan Jendrick helps you claim your health in his latest book Gym-Free and Ripped.

Is it possible to become a fit and healthy you without spending hours at a gym or popping the latest fad diet pill? Yes. There is no need for gimmicks, secret formulas or fancy equipment to achieve a fit body. You can get the desired results just by working against your own body weight; and, it can be done in the comfort of your own home. This is the message that fitness expert Nathan Jendrick conveys in his latest book Gym-Free and Ripped: Weight-Free Workouts That Build and Sculpt.

Jendrick is a certified fitness trainer whose clientele includes competitive body builders and Olympic gold medalists. In Gym-Free and Ripped, he presents more than just a fitness program, he offers a lifestyle. Jendrick recognizes that many people are confused about what is required to get fit and healthy. This confusion is due, in part, to conflicting health reports in the media and advertising claims made by wellness companies. "Everyone thinks you need fancy equipment or a gimmick [and] this causes them to feel daunted and nervous. They don't know where to start.....[but] there is a simple process to being and getting healthy," he stated during our recent phone interview. That process requires only one thing--you. "People are designed to be fit using nothing but their bodies," he noted in his book.

In order to have a successful journey toward better health, Jendrick explained that you need to personalize your diet and exercise plan because every one's body responds differently. The gym-free approach serves as a base and he encourages you to make adjustments to it according to what works best for you. "No exercise program or practice or diet plan works for everyone, but there is one constant--everybody can find what works for them and be able to take control of their life with dedication," he stated.

The gym-free mindset is about empowerment and claiming your health. In order to do that, you have to become equipped with the know-how. In Gym-Free and Ripped, Jendrick teaches you how to effectively implement a healthy lifestyle. He clarifies the process by providing you with detailed instructions and photographs depicting how to perform weight-free exercises that can be done virtually anywhere. Furthermore, Jendrick presents exercises that can be performed with fitness accessories, such as a fitness ball, for individuals who are interested in adding variety to their routine or who want to make it more challenging. He also offers advice on nutrition, along with giving you recipes to help you incorporate healthy foods into your diet. Without proper nutrition, your body is unable to build muscle and burn fat.

Although regular exercise and eating a healthy diet are important for good health, so is adequate rest. To function at your best, your body needs to be able to recover from the demands placed on it. Jendrick stresses this point during our interview. "Being active isn't when you are putting on muscle. It is when your body is at rest that it is able to shuttle nutrients to the muscles and repair the broken down tissue," he noted. A lack of sleep can lead to a slower metabolism and thyroid issues, according to Jendrick. "Getting enough sleep is one easy step to incorporate in your life that will do so much more than you can imagine," he stated.

To be healthy, you need to adopt a lifestyle that promotes well-being. It takes dedication and effort and an understanding of what works for you. Jendrick's Gym-Free and Ripped book provides you with the ins and outs of this process, guiding you every step of the way.

Reference
Phone Interview, August 15, 2011; Nathan Jendrick, fitness trainer and author of Gym-Free and Ripped: Weight-Free Workouts That Build and Sculpt

Take the Pledge to Walk and Earn a Chance to Win a Free Pedometer!

2011-08-07T12:32:00.002-04:00

I am a big fan and supporter of the Every Body Walk! campaign launched by Kaiser Permanente in January 2011 to get Americans up and moving in order to combat the ill effects of sedentary living. Their message is simple and their suggested exercise is easy to perform--go for a walk to promote health. Research from the American Heart Association shows that as little as 30 minutes of walking per day (which can be broken up into 10 minute bouts) can improve your heart health and lower your risk for diabetes, depression and certain cancers.

EveryBodyWalk.org wants to help you take a step toward better health. Take their Walking Pledge found on their Facebook Page and earn a chance to win one of 5 pedometers that they will be giving away every day from now until August 19, 2011. Because Simply Fit is a blog partner with Every Body Walk!, two of my readers are guaranteed to win, but you must include the entry code "simply8" to increase your chances. Visit http://facebook.com/everybodywalk?sk=app_181335378572390 to enter and then go take a walk--your health depends on it.

MEN'S FITNESS Takes You Out of the Gym and On to the Playground for a Workout that is No Child's Play

2011-08-05T09:08:00.012-04:00

Hawaii Five-O star, Alex O'Loughlin, shares his secrets to living a fit and healthy life in the August Issue of Men's Fitness for sale on newsstands now.

If you have been cramped in an office cubicle all day, the last place you want to be after work is a stuffy gym jammed with sweaty people waiting for the next available piece of equipment; but, staying in shape is top priority. Fortunately, Men's Fitness has the solution--head outdoors to the playground. In their August issue (out on newsstands now) Men's Fitness outlines a no-nonsense workout plan to get you seriously buff while you de-stress in the great outdoors. Below, you will find a few sample exercises taken from their program, which is based on a descending rep scheme. Plus, you'll get the scoop on how Alex O'Loughlin, Hawaii Five-O star and Men's Fitness cover guy for August, lives a healthy life. Then, additional outdoor body building exercises recommended by Michigan-based personal trainer, Nick Penokie, will be presented.

Sneak Peak into Men's Fitness "The Playground Workout"

Men's Fitness has you using your own body weight for strength gains in their program that involves performing variations of pull-ups and dips, among other exercises. For the full workout plan, including the protocol for sets and reps, pick up a copy of their August issue for sale on newsstands now or visit them online at http://www.mensfitness.com/ for other fitness programs and tips.

Pull-Up:
Muscles Worked: Back, Shoulders, Biceps (front of upper arms)
Technique: Grab a jungle gym bar or sturdy tree branch with an overhand grip (thumb and fingers should be on the same side of the bar). From a dead-hang, pull your body up while stabilizing your core until your chin is above the bar (avoid swinging your legs). Hold for a one-count and then lower your body in a controlled fashion back to the start position. Note: You can vary the width of your grip from close to wide on the bar to target certain muscles (e.g., a wide-grip pull-up forces your back muscles to do more of the work).

Personal trainer Nick Penokie performs a wide-grip pull-up on a city park fitness station.

Parallel Bar Hand Walk:
Muscles Worked: Back, Shoulders, Chest, Abdominals (core stabilizers), Biceps (front of upper arms), Forearms
Technique: Grab the first bar with both of your hands using an overhand grip. As you lift both feet into the air, reach for the second bar with one hand, allowing your body to swing forward. Continue swinging from bar to bar, alternating your hands until you reach the end of the row.

Keeping your knees bent while you swing your body forward will prevent your feet from dragging on the ground. (In photo: Nick Penokie)

The benefits of outdoor exercise are multitude. Outdoor activities can clear your mind, increase your cardiovascular endurance and enhance your muscular strength. Best of all, the natural world provides you with free exercise equipment, such as sturdy tree branches, stumps and large rocks. Hawaii Five-O star, Alex O'Loughlin, couldn't agree more according to his interview with Men's Fitness. "I much prefer being in the canyons or the hills or the ocean--being outside and using the resistance of the earth and gravity and my own body weight," he tells the magazine. In addition to regular exercise, O'Loughlin follows a healthy diet that includes drinking a lot of water (about two gallons per day) and eating foods that provide a good balance of protein and carbohydrates. To learn more about O'Loughlin's healthy lifestyle tips, visit http://www.mensfitness.com/lifestyle/entertainment/alex-oloughlin.

If you need a change of pace from the indoor workout grind, consider visiting your local park. In addition to playground equipment, many parks and recreation areas have fitness stations along their trails. Below are five outdoor fitness station exercises recommended by personal trainer Nick Penokie to bulk you up.

Hanging Knee Raise:
Muscles Worked: Abdominals (arm muscles are used as stabilizers)
Technique: Grasp the rungs of the monkey bars with your palms facing each other (the distance between your arms is dependant upon your height--the taller you are, the wider the distance). Contract your abdominal muscles to raise your knees to a 90 degree angle to your body. Hold for a one-count and then slowly lower your knees back to the starting position. This exercise should be performed in a slow, controlled fashion for maximum benefit. Perform 3 sets of 10 repetitions.

The focus should be on contracting your abdominal muscles to raise and lower your knees during this exercise. Avoid using your upper body for momentum. (In photo: Nick Penokie)

Hanging Leg Raise:
Muscles Worked: Abdominals (arm muscles are used as stabilizers)
Technique: Grasp the rungs of the monkey bars with your palms facing each other (the distance between your arms is dependant upon your height--the taller you are, the wider the distance). While keeping your legs straight and feet together, contract your abdominal muscles to raise your legs until they are perpendicular to your body. Hold for a one-count and then slowly lower your legs back to the starting position. This exercise should be performed in a slow, controlled fashion for maximum benefit. Perform 3 sets of 10 repetitions.

The focus should be on contracting your abdominal muscles to raise and lower your legs. Avoid using your upper body to provide momentum. (In photo: Nick Penokie)

Feet-Elevated Inverted Row:
Muscles Worked: Upper back and Back of the Shoulders (the abdominals, lower back, hamstrings, glutes, and upper arm muscles work as stabilizers)
Technique: Grasp a rung of the monkey bars with an overhand grip. Lift and swing your legs up to a rung at a distance that allows your legs to be straight with the balls of your feet resting on the rung. In the starting position, your arms should be straight and your head below your feet. While stabilizing your core and keeping your legs straight, raise your chest to the bar. Hold for a one-count and then lower your body to the starting position. Perform 3 sets of 10 repetitions. Note: Do to the difficulty of this exercise, beginners should not attempt. For safety, advanced lifters should perform with a second person acting as a spotter.

In the start position of the feet-elevated inverted row, your head should be below your feet. (In photo: Nick Penokie)

Avoid arching your back while performing inverted rows. (In photo: Nick Penokie)

"Bench" Dip:

Muscles Worked: Triceps (back of upper arms)
Technique: Place your hands closely behind you on a bar or bench and extend your legs out in front of you with your heels on the ground. Keeping your body close to the bar behind you, lower your body while you bend your elbows until your upper arms are parallel to the ground (note: your elbows should not be higher than your shoulders). Hold for a one-count and then slowly extend your arms back to the starting position. Perform 3 sets of 10 repetitions.

To prevent injury, keep your body close to the bar or bench behind you. (In photo: Nick Penokie)

To avoid injury, do not allow your elbows to go higher than your shoulders when performing this exercise. (In photo: Nick Penokie)

Decline Push-Up:

Muscles Worked: Chest, Front of the Shoulders and Triceps (back of upper arms)
Technique: Start by elevating your feet on a bench or bar with your hands on the ground approximately shoulder-width apart and your back straight. Slowly lower your chest toward the ground and then press your body back up to the starting position. Avoid snapping your elbows as you return to the start position. Perform 2 sets of maximum repetitions.

Keep your back straight while performing decline push-ups. (In photo: Nick Penokie)

Avoid raising or lowering your buttocks when performing this exercise. (In photo: Nick Penokie)

The important thing to remember is that you do not need expensive gym equipment to get a good workout. Using your own body weight can build your muscles just as effectively as weight machines and free weights. The best part is, you can perform body weight exercises virtually anywhere, including the playground.

Proud to Be a Fit and Healthy American

2011-07-29T09:22:00.007-04:00

Americans are encouraged to take the President's Challenge and commit to becoming more physically active.

Americans are notorious for being able to rise to, and surmount, the challenges they face. The belief system that a better life exists, and that it can be had by all, fuels the spirit to pursue the American Dream. But, a better life cannot be obtained without better health. Unfortunately, Americans today are less fit and healthy than they were 30 years ago. Obesity and chronic disease plague our great nation, threatening its vitality. This is due, in part, to the adoption of a lifestyle that lacks sufficient amounts of daily physical activity to promote well-being. To maintain our country's livelihood, Americans have to take action and rise to the challenge--the President's Challenge, that is.

"The President's Challenge campaign is the umbrella for all awards and recognition programs that span across all ages [aimed at] promoting physical activity for all," explained Shellie Pfohl, M.S., Executive Director of the President's Council on Fitness, Sports and Nutrition (PCFSN) during our phone interview earlier this week. Since being appointed by President Barack Obama in February, 2010, Pfohl has led the Council in pursuing its mission: "to engage, educate and empower all Americans across the lifespan to adopt a healthy lifestyle that includes regular physical activity and good nutrition." The programs housed under the President's Challenge campaign include the Youth Physical Fitness Test, the Adult Fitness Test, The Presidential Active Lifestyle Award (PALA) and the Presidential Champions Award.

The "Million PALA Challenge" has a goal of getting 1,000,000 children and adults to commit to increasing their daily physical activity level through participation in the Presidential Active Lifestyle Award Program by September, 2011.

The PALA program is great for beginner exercisers. Its purpose is to help individuals initiate a regular exercise program. PALA participants commit to exercising for 30 minutes a day (60 minutes a day for children), five days per week, for six weeks. They can track their activities online or on a paper log. "The program allows for all levels of activity," stated Pfohl. "Participants can choose any activity they want in order to meet the PALA requirements. We recommend that whatever you choose, you do it briskly enough to get your heart rate up and to make you breathe heavy," she explained. "You do not need to be training for a marathon [for benefit].....the idea is that small steps can add up to equal a big change. Choose to take the stairs instead of the elevator or park further away when you go to the store. It is the everyday changes in our lives that, in the end, makes a big difference" expanded Pfohl. "The importance lies within making these changes become your norm."

The key to PALA's success is that it allows participants to track their daily activities over time so that they can see their progress. "We know that if you track or record what you do, you are more likely to stay with it .....because it helps us to be more accountable to ourselves," noted the PCFSN Executive Director.

The PALA program has support from many businesses, organizations, groups and individuals who have partnered to help promote the campaign. One network that recently joined forces with PCFSN is Sharecare, an interactive question and answer website co-founded by Dr. Mehmet Oz and Jeff Arnold, founder of WebMD. PALA participants who sign on through Sharecare will have access to the site's 450 Sharecare-certified Trainers who can help answer questions and offer support and encouragement. Enrollees will also have access to nutrition and fitness tools, video tutorials and customized diet plans on the Sharecare website. Sharecare encourages interested individuals to enroll by August 22, 2011 by visiting http://www.sharecare.com/ChallengeYourself.

Adopting healthy habits will optimize your well-being and help to make the American Dream a reality. To help you increase your daily physical activity level, Pfohl recommends that you pick an activity that you really like to do; but, she adds that you should mix it up once in a while. Doing the same activity can become boring, she pointed out. Pfohl encourages you to try new activities and to invite friends and family members to join you to help with motivation. Pfohl also noted that you need to set aside time to take care of yourself. "Enhancing your own health will help you to be the best person you can be and the best person for other people in your life."

To learn more about PALA follow the link to the Presidential Active Lifestyle Award web page. To learn more about how you or your organization can become an advocate for PALA visit the site for the President's Challenge.

Reference
Phone Interview with Shellie Pfohl, M.S., Executive Director of the President's Council on Fitness, Sports & Nutrition; July 27, 2011.

Sharecare Press Release; Atlanta, Georgia; July 25, 2011.

Discover the Simple Complexity of Nature on a Hike

2011-07-25T06:44:00.002-04:00

Jeff Alt hiked the Appalachian and John Muir Trails.

What can a trek through the woods offer you that a jaunt on the treadmill can't? "The simple profound outdoors," states Jeff Alt, speaker and author of the award winning books A Walk for Sunshine and A Hike for Mike. "You can't recreate the [simultaneous multitude of offerings] of the outdoors--the real wind against your face, the scent of the air, the aromas of the earth, the rustle of the leaves, the tweets of the birds, the crunch of the ground under your boots.....there are so many things going on. I believe our Creator gave us [the outdoors] as a thinking room to stay healthy both physically and mentally," elaborates Alt.

Jeff Alt is no stranger to the wonders of hiking. He walked the 2,160-mile Appalachian Trail, dedicating his adventure to his brother, Aaron, who was born with cerebral palsy. He decided to use his journey as a means of raising money for the care-giving home in which his brother resides--the Sunshine Home in Maumee, Ohio. This initial trek served as an impetus for an annual fundraiser, "Walk with Sunshine," which has raised over $160,000 for the Sunshine Home to help it better meet the needs of its residents.

"There are so many health benefits of hiking, including mental health benefits" notes Alt, who has also trekked the 218-mile John Muir Trail across the Sierra Nevada Mountain Range in California with his wife, as a depression awareness campaign dedicated to her brother, whose depression resulted in him taking his own life. Their walk along the John Muir Trail was both a healing trip for his wife and an advocation for depression awareness. "Walking can help with the healing of depression by [improving the balance of] the chemicals in the brain that lead to depression," explains Alt. (Addendum 07/25/11: Alt recommends consulting a physician if you or a loved one is experiencing depression so that you may discuss your treatment options. Exercise is sometimes suggested in conjunction with traditional treatment modalities, such as medicine and counseling.)

In addition to the benefits to your health and an opportunity to connect with nature, hiking is just plain and simply fun, notes Alt. "It is fun for all ages and it removes you from the hustle and bustle, but not from who you are," he explains. Alt has learned many lessons from his hiking journeys. Below he offers his tips to keep your hiking trip safe and fun.

Safety

"The hikers worst enemies are dehydration and hypothermia," says Alt. To prevent dehydration not only do you need to bring along enough water to drink during your hike (about two quarts for an adult according to Alt), but you need to research where you are going to find out if safe water will be available to refill your containers. To prevent hypothermia avoid cotton, including cotton undergarments, warns Alt. Wool and synthetic materials that wick moisture away from your body are best.

Another safety issue concerns injuries. Most injuries occur when descending an incline, according to Alt. To prevent this, Alt suggests that you train for your hike, particularly long treks, by either walking up and down the stairs or snaking through the bleachers of a stadium.

Basic Gear

A comfortable set of footwear. Trail shoes are popular because they are light but have a durable sole to accommodate rugged, uneven terrain.
Waterproof and breathable outerwear, such as a gortex jacket.
Gadgets, such as a compass or GPS for navigation.
Field guide and trail maps.
Food/snacks and water for nourishment.

Making it Fun

Gadgets, gadgets, gadgets. Involving technology, such as a GPS, on a hike helps to lure kids and tech savvy couch potatoes out of the house and into the woods for better health. A magnifying glass or container and binoculars can help you get a closer look at the natural world. And, digital cameras can help you capture the memories of your journey into nature.
Play hiking games, such as scavenger hiking in which you look for objects along the trail, geocaching in which you look for hidden treasures using a GPS and a hike-for-the-senses game in which you note the sounds, sights and smells surrounding you.
Add a social element to your journey by inviting friends, family and coworkers to hike with you.
When hiking with children, allow them to take the lead and walk at their pace. The goal is to make it fun and enjoyable for them so that it will foster healthy habits that can be maintained into adulthood. Allowing children to take along what Alt refers to as "adventure packs" is another way to engage and motivate your child on the walk. Adventure packs can contain essentials such as sunglasses, rain jackets, flashlights, headlamps, books about animals and plants, magnifying containers and anything that the child would like to bring on the trip (within reason). However, Alt warns that children should not have food in their packs, especially if you will be hiking in bear country. An adult should be responsible for carrying and handing out snacks along the way.

For more information on hiking or to learn more about Jeff Alt's books and speaking engagements, visit his official site at http://www.jeffalt.com/.

Reference
Phone Interview with Jeff Alt on July 19, 2011.

"Captain America: The First Avenger" Packs a Punch!

2011-07-22T08:50:00.011-04:00

Paramount Pictures and Marvel Studios' "Captain America: The First Avenger" (directed by Joe Johnston) hits theaters on July 22, 2011.
(Courtesy of Paramount)

With an American swagger and a touch of swank, Paramount Pictures and Marvel Studios' epic adventure, "Captain America: The First Avenger," packs a punch, hitting theaters today with an unlikely superhero--Steve Rogers. Rogers (played by Chris Evans), is a scrawny, 98 pound patriot who persistently tries to enlist in the U.S. Army during WWII, but is rejected due to his physical frailty. His sincere and unrelenting desire to defend America's ideals captures the attention of scientist Dr. Abraham Erskine (played by Stanley Tucci) who chooses Steve Rogers to be a subject in an experimental program called Project Rebirth. The scientific operation is designed to create a force of supreme soldiers by injection of the Super-Soldier Serum, a formula that enhances the physical and moral characteristics of its recipients.

Steve Rogers repeatedly attempts to enlist in the U.S. Army, but is rejected because of his physical frailty. (Courtesy of Paramount)

Rogers is injected with the Super-Soldier Serum, which enhances his body to perfection--amplifying his musculature and his strength and speed. Shortly after Steve Rogers' transformation into Captain America, Dr. Erskine is assassinated, leaving Captain America as the sole Super-Soldier. With the help of his signature weapon, a shield made out of Vibranium, Captain America leads a team of Allies consisting of his friend Bucky Barnes (played by Sebastian Stan), his love interest Peggy Carter (played by Hayley Atwell) and Colonel Chester Phillips (played Tommy Lee Jones) against the Nazi's deep science division HYDRA and its villainous leader Johann Schmidt a.k.a. Red Skull (played by Hugo Weaving).

Project Rebirth transforms Steve Rogers into the muscle bound Captain America. (Courtesy of Paramount)

The Super-Soldier Serum helped Captain America achieve physical perfection, but his courage, belief in himself and "no quit" attitude added to his superior strength. These are traits that transcend beyond the mythical Marvel Universe and can be used by mere mortals to better themselves. If you want a taste of the physical superiority enjoyed by Captain America, then adopt a "can do" attitude and try incorporating into your day these exercises inspired by the First Avenger:

Super-Soldier Sit-Ups
Technique: Lie on your back with your knees bent and feet flat on the ground and your arms extended behind your head while holding a barbell plate/weight (about 5 to 10 pounds). Next, bring the weight to your chest while you lift your torso. As you complete the sit-up, push the weight in front of you by extending your arms. Slowly return to the starting position. Perform 3 to 5 sets of 10 repetitions.

Wield the Shield Abs I

Technique: Sit with your knees bent and feet flat on the ground while holding a barbell plate/weight (about 5 to 10 pounds) above your knees. Next, contract your abdominal muscles while leaning your torso back and extending your arms. Twist to the right and hold for a count of two, then twist to the left and hold for a count of two to complete one repetition. Slowly return to the starting position. Perform 3 to 5 sets of 10 repetitions.

Wield the Shield Abs II

Technique: Lie on your back with your knees bent and feet flat on the ground while holding a barbell plate/weight (about 5 to 10 pounds) with your arms slightly bent above your chest. As you lift your torso, twist to the right while pushing the weight to the right. Slowly return to start position. Repeat to the left. Perform 3 to 5 sets of 10 repetitions.

"Captain America: The First Avenger" opens in theaters July 22, 2011.

Reference

Paramount Pictures: "Captain America: The First Avenger" Production Information

Pink Is What Pink Does

2011-07-17T16:58:00.004-04:00

Sweat it out and sweat it pink by joining the Sweat Pink movement for better health.

What traits come to mind when you think of the color pink? Certainly not strength, power, courage or confidence, right? Think again. There is a movement spreading across the nation that is boasting the power of pink to unite a community of conquerors who are inspired to seize control of their own health. It's called Sweat Pink and it was initiated by Jamie Walker and Alyse Mason Brill, co-founders of Fit Approach--a company that is a home base for those who are committed to a lifestyle that elicits better health and who want to connect with others who have the same mission.

Walker describes the Sweat Pink movement as an "initiative to get anyone and everyone to sport pink shoelaces and submit photos and videos of themselves doing any kind of physical activity wearing them whether gardening, walking, rock climbing, running, or just goofing around. The pink shoelaces represent the strength, confidence, and inner sense of well-being that come from living a healthy and fit lifestyle."

Why the color pink? "We want to encourage women that being tough is beautiful," explains Walker. "The two words should go hand in hand," she elaborates. The bottom line? Good health, whether you are talking about the physical, mental, emotional or spiritual aspects of it, is not gender specific--nor are the traits of courage, inner strength, confidence and ambition that help you to get there.

It is true that it takes effort and sweat to be successful, but it doesn't have to be a chore. "It's more than a workout [optimal well-being], it's a lifestyle of choices made from day to day," states Walker, who leads boot camps to help individuals get fit. She notes that she loves to watch her clients progress from their first session. "It is such a gratifying feeling for people to see their body changing and ultimately experiencing a changed life [for the better]," Walker states.

This is what the Sweat Pink movement is all about -- taking pride in what you can accomplish and sharing that joy of change with a community who has become tied together by pink shoelaces. I encourage you to Sweat Pink as you take a "Fit Approach" to life by donning a pair of pink shoelaces and committing to incorporating some form of physical activity into your day. I will be doing the same and will periodically post pictures of myself proudly sporting my pink laces as I am working up a pink sweat. Also, I will be hosting a Sweat Pink giveaway. Look for details in the upcoming weeks.

To learn more about how you can obtain pink shoelaces of your own and join the Sweat Pink movement (and earn a chance to win prizes by so doing) visit the Sweat Pink Landing Page. To learn more about Fit Approach visit their website at http://fitapproach.com/. You can also "like" them on Facebook and follow them on Twitter.

Ponder This

2011-07-07T13:04:00.001-04:00

The number one reason given for not being able to exercise regularly is a lack of time; but, is this truly an accurate perception of reality? Consider this:

During the 5 minutes you sat while talking on the phone with a friend, you could have jogged a little over one-half mile with that friend to burn 66 extra calories.
During the 10 minutes you waited in your car for your child to be finished with swim lessons, you could have gotten out of your vehicle and walked around the perimeter of the pool to burn 60 extra calories.
During the 15 minutes you sat socializing and eating a donut on your coffee break, you could have performed calisthenics (e.g., push-ups, sit-ups, jumping jacks, heel raises, etc.,) in your office/cubicle to burn 143 calories.
During the 30 minutes you sat on the couch watching television, you could have ridden your stationary bike while viewing that show to burn 251 extra calories.

The total for the day: Sixty minutes of physical activity resulting in a caloric expenditure of 520 calories.*

Tip: Swapping inactive downtime with active pursuits will help you to reach the recommended amount of physical activity needed to promote health (150 to 350 minutes of moderate- to vigoruos-intensity exercise per week).

*Values are calculated for a person weighing 150 pounds. The following assumptions about activity intensity level were assumed: jogging at a 9 min/mile pace; walking at 4.0 mph; calisthenics performed at a vigorous intensity; and, biking at 150 watts.

Reference:
The Compendium of Physical Activities Tracking Guide; 2000

Holiday Warrior Safety Tips

2011-07-04T12:47:00.001-04:00

Neighborhood barbecues, family reunions and community festivals on the 4th of July offer good food, laughter and perhaps even an opportunity for a little bit of exercise. Practicing active traditions, such as playing in a family football game, are favorable to the more sedentary customs, but caution is warranted. This is particularly true if the only times you exercise are during celebrations in which you participate in a bit of friendly competition between family members. Here are a few tips to keep you safe and injury free while adding physical activity to your 4th of July celebration:

Proper shoes and attire: Wearing the appropriate shoes will prevent blisters, sprains and strains. Sandals and flip-flops are not the footwear of choice while playing games such as football, softball, volleyball, etc.,. Preferably, you should wear shoes that are designed for the sport you will be playing; however, if this is not possible, a well-fitted pair of lace up tennis shoes should suffice. Wear clothes that are loose-fitting and light weight. They should be made from breathable material that wicks moisture away from your body (polyester, mesh, etc.,).
Warm-up and cool-down: A warm-up prepares your body for more vigorous-intensity activity by gradually increasing blood flow to muscles and warming them. A cool-down helps to bring your heart rate and blood pressure slowly back down to normal to prevent an abnormal heart beat or a fainting episode that could happen when exercise is stopped abruptly. The warm-up and cool-down sessions should last about 5 to 10 minutes and include light intensity exercise, such as walking and calisthenics.
Listen to your body: Avoid getting caught up in the competition. Do not overdo it. If you feel fatigued then rest or decrease your intensity level. Trying to prove your youth is not worth risking tearing a ligament or a tendon. Stop exercise if you feel faint, dizzy, lightheaded, short of breath or are experiencing discomfort in your chest, neck, jaw, back or arms. Seek medical attention if you experience these symptoms and they do not subside.
Hydrate: Fluids, fluids, fluids. Take frequent water breaks throughout the activity, especially in warm environments, to prevent dehydration.

Put the Sitting to Rest

2011-06-24T13:07:00.002-04:00

When it comes to improving your health, decreasing the amount of time you spend sitting throughout the day is just as important, and maybe even more so, as is engaging in a daily bout of moderate- to vigorous-intensity exercise. Swedish researchers from the Karolinska University Hospital and the Swedish School of Sport and Health Sciences addressed this distinction between the two health behaviors in the February 4, 2010 online issue of the British Journal of Sports Medicine. They note that each behavior is characterized by separate metabolic and physiological processes that effect health.

In order to better understand this distinction, the authors state that a clarification of the definition of sedentary behavior is warranted. They point out that sedentary behavior should not be used as a synonym for a lack of exercise (e.g., going out for a run), rather, it should be used to define muscular inactivity during day-to-day tasks (e.g., sitting rather than standing at your work desk). Based on this concept, the researchers present a new model of "inactivity physiology" which suggests that sitting and limited non-exercise physical activity (e.g., gardening, sweeping, etc.,) should be viewed as a separate risk factor for disease.

During the 58th Annual American College of Sports Medicine Conference in Denver, Colorado earlier this month, Steven N. Blair, FACSM, of the University of South Carolina reiterated the importance of this new paradigm. Blair noted that too much sitting is not the same as too little exercise--each behavior has qualitatively different causal mechanisms and that too much sitting is associated with chronic diseases regardless of whether or not a regular exercise program is followed. He explained that the body's cells are always sensing the metabolic environment and responding to it. The entire day's worth of activity is what is most important to stimulate and signal these processes to promote health.

Blair discussed that exercise is not the perfect anecdote to sitting too much. "Exercise does not make you immune to the diseases caused by prolonged periods of sitting," he stated. In other words, one hour of exercise will not offset the ill effects associated with sitting for 6 hours at a time. The effects of breaking up periods of extended sedentary behavior with active tasks are immediate. Blair recommends:

Stand while talking on the phone
Conduct walking meetings or stand during an office conference
Stand to greet visitors
Walk to a co-worker's office to hand-deliver a message rather than sending an email
Use the stairs instead of the elevator

References
Br J Sports Medicine doi:10.1136/bjsm.2009.067702

EIM Tutorial Lecture: "Inactivity Physiology: Misconceptions and Major Public Health Implications"; June 1, 2011

Have Kids, Will Walk

2011-06-10T15:32:00.005-04:00

Parenting requires you to tap into your creative energies and to foster your problem solving skills like never before in order to overcome the biggest of challenges that the littlest of the human race can generate. This holds true when it comes to finding a balance between family time and exercise time. Family walks are a great solution. Incorporating games and other activities into your family walks can keep boredom (and complaints) at bay. Here are a few creative walking games and activities that can motivate and entertain the kids while you are out on a family trek:

Guided Tour: Children love to role play. Get them interested in the family walk by allowing them to take turns as the tour guide of your walking adventure. Have your child lead the walk and point out the "attractions" along the way. For instance, if the family's favorite ice cream shop is on your route, your child could say "And here to your left is where the best fruit smoothies are made in town."
Scavenger Hunt: The thrill of discovery can motivate. Prior to setting out on your walk, find a small pad of paper and pencil that your child can carry during the walk. On the paper, write a list of items that your child is to look for on your walking path, such as flowers, interesting stones, colorful birds and rabbits. As she finds each item, have her check it off the list.
Traveling for Treasure: Who says you have to leave the yard to get in a good walk? Traveling for Treasure requires a family member to hide a small object, such as a stuffed toy, somewhere in your yard. Once hidden, the hider draws a map with clues as to where the item can be found. The seekers then follow the map and walk to the hidden treasure. Once the item is found, the game is continued with another family member assuming the role of the hider.
Scrapbook Adventure: Children are more likely to maintain an active lifestyle into adulthood when positive associations with exercise have been formed starting at a young age. You can foster this by having your child create a walking scrapbook or journal. Bring a camera on your walk and take pictures of interesting finds along the way. Have your child collect leaves, pine cones, flowers, etc., found on the walk. At the end of your trek, let your child arrange and glue the items into a scrapbook. Also, encourage your child to write down a few thoughts about the walk to help bring back positive memories when the scrapbook is perused at a later date.
Tangible Rewards: It can be difficult for children to grasp the importance of regular exercise, particularly in reference to chronic diseases, which may not manifest until adulthood. Providing your children with an incentive that can be experienced in the present or immediate future may help to foster compliance. Include a destination, such as a favorite relative's house, into the family walk to help give the activity a more concrete purpose. Or, hold an award ceremony after a certain number of family walks have been completed. Certificates can be handed out for various achievements accomplished during the walks (e.g., best "tour guide").

Family walks are a great solution to the time constraints parents face. To learn more about the benefits of walking or to locate a walking path in your area, visit the website of Every Body Walk!. To find more information about children and exercise, visit the website of the Centers for Disease Control and Prevention.

Go Bananas for Exercise Performance

2011-06-03T13:57:00.001-04:00

There is no monkeying around about it, eating a banana to fuel your exercise is an acceptable alternative to drinking a sports beverage containing six percent carbohydrate, according to research presented May 31, 2011 at the 58th Annual Meeting of the American College of Sports Medicine in Denver, Colorado. This is good news for individuals who are interested in optimizing their health through a diet that emphasizes whole foods. In a poster presentation, researcher Krista Kennerly from Appalachian State University in Kannapolis, NC outlined findings from her study that investigated the effects of banana consumption on cycle exercise performance and markers of exercise-induced inflammation.

Fourteen seasoned cyclists (mean age 37+/-1.9 years) underwent two trial conditions performed three weeks apart. The testing sessions involved consumption of 0.4 gm/kg of carbohydrate either in the form of a banana or a six percent carbohydrate sports beverage prior to, and every 15 minutes during, a 75-km cycling trial at the fastest pace possible. The researchers took blood samples from the participants before, immediately after, and one hour post-exercise to evaluate levels of blood sugar and lactate, white blood cell count and nine inflammatory markers.

The investigators found that exercise performance did not differ between the banana and sports drink trials. Likewise, blood sugar and lactate levels were not altered during or post-exercise and did not significantly differ between the two testing sessions. Both trial conditions resulted in significant increases in the white blood cell count but banana consumption yielded a significantly greater increase in two anti-inflammatory compounds: IL-10 cytokine and chemoattractant IL-8 chemokine. Kennerly et al. concluded that banana consumption can sustain exercise performance in a similar manner to a six percent carbohydrate sports drink when total carbohydrate intake is the same.

A banana is a great snack for the athlete. One medium banana contains about 29 grams of carbohydrate. Carbohydrate is the main source of fuel for your body during exercise. Bananas also contain potassium and their consumption can help offset an exercise-induced electrolyte imbalance. Furthermore, bananas provide you with fiber and small amounts of protein. Ripe bananas are easily digested, making the carbohydrate readily available.

References
Poster Presentation at the 58th Annual Meeting of the American College of Sports Medicine, May 31, 2011; "Influence of Banana Vs. Sports Beverage Ingestion On 75-km Cycling Performance and Exercise-Induced Inflammation"; Krista Kennerly, et al.; Appalachian State University, Kannapolis, NC.

Dole

Learn How to Enable Yourself to "Change Anything"

2011-05-20T17:16:00.005-04:00

Information on the importance of exercise and healthy eating is certainly out there…..what lacks is the know-how to implement that information to achieve success at change for the better. “We have a huge knowing and doing gap,” stated New York Times bestselling author Kerry Patterson during our recent phone interview. “We need to [find ways] to motivate and enable ourselves,” he noted; and, that is just what Patterson and his coauthors have set out to help you accomplish with the release of their latest book Change Anything: The New Science of Personal Success (Business Plus; April 11, 2011).

Patterson and colleagues lay out a sensible and practical guide to break your bad habits and develop good ones that can be sustained. The strategies outlined in Change Anything are based on research conducted at the Change Anything Labs in Utah, where more than 5,000 people were investigated as they strived to make a change for the better--whether it was to improve their work performance or get fit and lose weight. A lack of willpower is often blamed for our inability to maintain healthy habits; however, as a result of their research, Patterson and his coauthors contend that the key to success does not reside in willpower alone. They found that successful “changers,” regardless of their stage in life and the nature of their bad habits, utilized 6 principles of influence to overcome their challenges.

The authors explain in Change Anything that when we solely place blame for failure on a lack of personal motivation, we ignore the numerous other forces working against us. Furthermore, they note that when we try to change our behaviors we usually rely on just one approach. Patterson and colleagues describe this scenario as fighting blind while being outnumbered in our battle against bad habits. Fortunately, Change Anything provides a detailed plan to recognize the Six Sources of Influence dictating our daily behaviors and how we can skillfully manipulate and use them in combination to bring about positive results. These Six Sources of Influence are like “windows into the world," according to Patterson. In order to engage these Six Sources of Influence in our favor, we need to take an active role in discovery and be both the scientist and the subject, he explained. “We found that a characteristic of top performers was that they knew how to change a bad day into good data,” Patterson stated. That comes from a process of trial and error and learning from your mistakes.

One of the tactics presented in Change Anything to control the influence of personal motivation is to visit your “default future”--that is, the kind of life you will be living in the future if you continue with your bad habits. This can be done by taking a field trip to a place where someone else is living what you will be living if you continue with your ways, according to Patterson. For instance, an individual who is interested in losing weight to prevent diabetes may volunteer for a day at a dialysis clinic. This makes your future a reality. “Humans have an art form of denying what life would be like…..we are designed to live in the moment. It goes against our nature [to think ahead],” noted Patterson. “Tomorrow is our biggest enemy to combat the immediacy of temptation,” he stated. Patterson explained further that it is easy to give into temptation when we say “one day I will.” Visiting your default future “gives you the presence of mind as to where you could be going [if change is not made].”

Successful changers use strategies from all Six Sources of Influence in combination. Change Anything brings to light what these six sources are and the tactics you can employ to bring about favorable results. To learn more about Change Anything and to get purchase information visit the Change Anything website.

References
Kerry Patterson; New York Times Bestselling Author; Phone Interview on May 19, 2011.

Change Anything: The New Science of Personal Success; Kerry Patterson, Joseph Grenny, David Maxfield, Ron McMillan and Al Switzler; Business Plus; April 11, 2011.

Are Your Business Trips Expanding Your Waistline?

2011-05-11T16:28:00.001-04:00

Your health may be affected if you are traveling for business more than 20 days per month, according to a study published online in the April 2011 issue of the Journal of Occupational & Envirnomental Medicine. Researchers from Columbia University's Mailman School of Health in New York, NY reviewed the medical records of 13,057 employees who had physical exams in 2007 as part of EHE International Inc.'s corporate wellness program. The investigators studied the relationship between business travel and cardiovascular health by evaluating the subjects' body mass index values, blood pressure readings, cholesterol and blood sugar levels, self-rated health scores and the amount of time they spent traveling for business.

The subjects were classified into one of five groups: no business travel, one to six days of business travel per month (light travelers), seven to 13 days of business travel per month, 14 to 20 days of business travel per month, or more than 20 days of business travel per month (extensive travelers). Eighty percent of the participants traveled at least once a month. One percent of the subjects traveled more than 20 days per month. The investigators found that when employees who traveled more than 20 days per month for business were compared to those who only traveled one to six days per month, the extensive travelers were more likely to have a higher body mass index (27.5 kg/m2 versus 26.1 kg/m2), lower "good" HDL cholesterol levels (53.3 mg/DL versus 56.1 mg/DL), and higher diastolic blood pressure values (76.2 mmHG versus 74.6 mmHG). Furthermore, those employees who traveled extensively were more likely to rate their health as fair to poor in comparison to their counterparts who traveled less; however, employees who did not travel for business also tended to rate their health as fair to poor and had higher body mass index values (26.7 kg/M2) than those who traveled one to six days per month. The investigators attribute this latter finding to the "healthy worker effect," that is, individuals with ongoing health problems are less likely to be selected for business travel.

Researchers concluded that extensive business travel (more than 20 days per month), as well as no business travel, are associated with unfavorable health conditions. The authors noted that 81 percent of all business travel occurrs by automobiles, which is associated with long hours of sitting and poor eating habits (both increase the risk for obesity and cardiovascular disease). They also pointed out that business travel may increase job strain/stress, which has been linked to elevated blood pressure and cholesterol levels. The authors recommend workplace interventions, such as seminars on healthy eating and exercise while traveling, for individuals who travel extensively for business to reduce ill effects on health. They also suggest that employees actively monitor their health.

Reference
Journal of Occupational & Environmental Health; "Business Travel and Self-rated Health, Obesity, and Cardiovascular Disease Risk Factors"; Catherine A. Richards, MPH and Andrew G. Rundle, DrPH; April 2011

PACES in a Family Journey Toward Better Health

2011-05-05T20:07:00.003-04:00

Get healthy and be part of a kindred spirit this Saturday, May 7, 2011 by joining the PACES Day initiative, which puts family fitness at the forefront in the fight against obesity. PACES (Parents and Children Exercise Simultaneously) Day was introduced 4 years ago by Len Saunders, an award winning author and creator of the successful campaign, Project ACES (All Children Exercise Simultaneously), which just celebrated its 23rd year of uniting millions of children through simultaneous exercise activities in classrooms worldwide. Project ACES is celebrated each year on the first Wednesday in May. Saunders, who majored in Physical Education at the University of Bridgeport in Connecticut and who has a Master's degree in Exercise Physiology from Montclair State University in New Jersey, stated that the concept of PACES Day arose from numerous requests from parents who were pleased with Project ACES and wanted a program that included adult participation.

The PACES Day initiative involves parents committing to setting aside 15 to 45 minutes every Saturday to exercise with their children as part of quality family time. The main PACES Day event that kick starts this weekly trend occurs on the first Saturday in May after the Project ACES celebration. Saunders selected Saturdays for the PACES Day initiative because weekends are usually designated for family time in many households. "Family time is different than what is was 20 to 30 years ago," he stated during our recent phone interview. "Now, both parents are out of the house working until late...and kids are not getting out enough [to exercise]."

PACES Day blends family time with fitness fun. Family exercise time doesn't need to be elaborate or costly to be beneficial. In fact, Saunders explained that when exercise is made out to be too complex, it can be a turn-off and individuals opt not to do it. He pointed out that "exercise needs to be doable." He promotes walking as the best form of exercise. Saunders noted that when concerned families ask him what is the best way to manage body weight, his reply is "Eliminate the liquid calories [i.e., unnecessary sugar- and/or fat-laden drinks such as soda pop, dessert coffee drinks, etc.,] and go for a walk for 30 minutes."

Saunders raised another point to keep in mind when getting kids physically active. "The approach to exercise for kids has to be different than that for the adult. Kids like novel and fun activities," he explained. Saunders' website for the PACES Day initiative offers suggestions for family-friendly fitness activities to do throughout the year to keep kids motivated to exercise. He also noted that when kids see their parents and other kids and their families exercising too, it motivates them. This is one reason why Project ACES and PACES Day are such a success--"kids like to know that others are doing it with them," Saunders explained.

To sign your family up to join PACES Day this Saturday, May 7, 2011 and to learn more about this initiative, visit the website at http://www.pacesday.com/.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Reference
Len Saunders, physical education expert in the field of children's health, fitness and wellness; Phone Interview on May 5, 2011.

The Strength of THOR, "God of Thunder"

2011-04-27T08:56:00.003-04:00

Paramount Pictures and Marvel Studio's THOR (directed by Kenneth Branagh) hits theaters on May 6, 2011. (Courtesy of Paramount)

Paramount Pictures and Marvel Studios plan to give you a thundering jolt into the mystical world of the Norse gods on May 6, 2011 when their motion picture adaptation of the Marvel comic book superhero “Thor” strikes theaters. Thor (played by Chris Hemsworth) is the mighty, but arrogant, hammer-wielding god of thunder who lives in the mythical realm of Asgard, where magic and science are “one and the same.” Thor falls from the graces of his father, King Odin (played by Anthony Hopkins), after his heedless actions reignite an ancient war with the Frost Giants of the frozen realm of Jotunheim. As a result, Odin strips him of his enchanted hammer (from which Thor acquires his supernatural strength and the ability to control the storms) and casts it, and Thor, down to the lower realm of earth, where Thor is to learn humility as a mere mortal.

This action-packed epic will certainly evoke sheer awe of Thor’s might and have you yearning to possess even just a fraction of his superior strength and power. A fantasy you say? Fortunately, there is a facet of human existence in which magic and science meld into one…..it’s called fitness. That’s right, regular exercise empowers you with optimal health and arms you against chronic diseases. And, proper training can help you develop the god-like physique that Chris Hemsworth acquired for his role as Thor.

Actor Chris Hemsworth trained hard to acquire the muscle mass needed for his role as the god of thunder, Thor. (Courtesy of Paramount)

Hemsworth was able to transform his shape with the help of celebrity trainer Duffy Gaver, a former U.S. Marine Corps Scout Sniper and Navy Seal. Gaver described Hemsworth’s training regimen to me during a recent phone interview. “Building muscle was top-shelf priority,” he said. “If you want to bulk up you gotta get back to body building basics. We bulked Chris by traditional weight lifting.”

Intense, heavy lifting with dumbbells and barbells were often the exercises of choice, but good old-fashioned push-ups and pull-ups and drills in which Hemsworth was “under the gun of the speed clock” were also incorporated. “You do not need expensive equipment or to go to a gym to get fit,” said Gaver. “The military has been getting fit in an open field for years. You just need an open space and something that you can pull yourself up on and/or across the field," he stated. Simply put, to achieve your fitness and health goals, effort is required. “My take on training,” explained Gaver, “is that it is hard work. If you work hard, you will get results.” This is an important point that he raised, because the type of exercise and equipment chosen become irrelevant if you are not willing to give it what it takes to get into shape.

“Chris was ready to go,” stated Gaver. Hemsworth actually exceeded his muscle building goals according to press notes released regarding the production of THOR. Perhaps his attitude helped. To acquire physical prowess, you must have strength of mind. “What you say to yourself is what turns out," Gaver noted. "What you tell yourself is what gets you past and to the next level. If you tell yourself you can’t, then you won’t.” He also explained that you need to “train without thinking about it.” That is, “approach it as you would brushing your teeth,” Gaver suggested. “You don’t think about having to do it [brushing your teeth], you just do it. You should look at training the same way. You have to take for granted that that is what you do, you train. Tell yourself that you will train.....[it is] just what you would do as a part of life.”

Only those who are "worthy" are able to lift the enchanted hammer. (Courtesy of Paramount)

Gaver noted that in addition to weight training, nutrition and rest also played a role in Hemsworth’s muscle mass gains. “You do not get big in the gym. You get big by resting [from the workout]. In the gym you are tearing yourself down. When you eat the right foods for repair, your body will recover and you will get bigger,” he explained. These are noteworthy points. While you sleep, your body repairs and rebuilds itself. And, it can only do that when it has sufficient quantities of the proper nutrients. Gaver stated that Hemsworth met with a nutritionist who added protein to his diet and took away extra starchy carbohydrates.

Another pertinent issue that Gaver addressed is that you need to have fun with your workout. “The best exercise is what is fun to do, because you will do it,” he stated. “It’s not worth bringing the intensity of a workout down a notch just to make a client do the exercises you want him to do. If there is an exercise that he likes, then you incorporate that into the routine. You will get the same result, just a different route,” he explained. Adding variety and attempting new exercises are ways to make working out more enjoyable and can help you develop a desirable physique like Chris Hemsworth did for his role as the titular character Thor.

If you want a taste of what it is like to be the hammer-wielding god of thunder, then let the science of exercise bring you the magic of good health by incorporating the Thor-inspired exercises depicted below into your routine. NOTE: Recommendations are for the general public interested in improving strength to enhance overall health. If you wish to achieve large muscle mass gains, such as Hemsworth did to play Thor, then consider seeking the advice of a certified personal trainer or fitness professional for a personalized program. To find one in your area, visit the website of the American Council on Exercise.

“Hammer” Lift (Wide-Stance Dead Lift) – works the glutes (buttocks), hamstrings (back of thighs), hip adductors, quadriceps (front of thighs) and erector spinae (lower back).
Technique: Assume the squat position with feet wider than shoulder-width apart and pointed out at a slight angle. Grasp the dumbbell, and in one fluid movement, pull back your shoulders while extending your hips and legs to push your torso upward while lifting the weight. Hold the position briefly and then slowly lower your body to the start position. Perform 3 to 4 sets of 8 to 10 repetitions using the heaviest weight that allows you to complete your set without compromising your form.

Single-Arm “Hammer” Swing- works glutes (buttocks), hamstrings (back of thighs), quadriceps (front of thighs), core stabilizers and deltoids (shoulders)
Technique: Flex your knees and hips until your torso is approximately at a 45 degree angle to the ground with the dumbbell between your legs and your arm straight. Forcefully extend the knees and hips to swing the dumbbell up to chest level while assuming an upright position. For the downswing, flex your knees and hips while bringing the dumbbell down through your legs. NOTE: The momentum of the swing comes from the flexion and extension of the hips, with comparatively minimal involvement of the shoulder and arm muscles (which are to be used only to guide the weight). Perform 3 to 4 sets of 8 to 10 repetitions per side using the heaviest weight that allows you to complete your set without compromising your form.

Warrior’s Lunge-works the glutes (buttocks), hamstrings (back of thighs), quadriceps (front of thighs), hip abductors, core (midsection) and obliques (sides of abdomen)
Technique: Hold kettlebell with the horns at chest level. Step back with one leg while flexing the knee of the other and rotating your torso toward the side of the lead leg. Hold briefly and then return to the start position. Perform 3 to 4 sets of 8 to 10 repetitions per side using the heaviest weight that allows you to complete your set without compromising your form.

Strike of Thunder (Wood Chopper) – works the core (midsection) and obliques (sides of abdomen)
Technique: Stand with feet shoulder-width apart and knees slightly flexed while holding the dumbbell with both hands. The dumbbell should be held over one shoulder with outstretched arms. Recruit your core muscles to bring the dumbbell down, across your midsection toward the outside of your opposite leg. Hold briefly, then return to starting position. Perform 3 to 4 sets of 8 to 10 repetitions per side using the heaviest weight that allows you to complete your set without compromising your form.

THOR opens in theaters May 6, 2011.

References

Duffy Gaver, Celebrity Personal Trainer; April 19, 2011 Phone Interview.

Paramount Pictures: "THOR" Production Information

Muscle Mechanics: Correct Technique for 65 Resistance Training Exercises, Second Edition; Everett Aaberg; 2006.

Fitness Professional's Guide to Musculoskeletal Anatomy and Human Movement; Lawrence A. Golding, Ph.D., FACSM and Scott M. Golding, M.S.; 2003

Body Sculpting with Kettlebells for Women; Lorna Kleidman; 2009

Get Simply Fit at SELF Magazine's Workout in the Park Event!

2011-04-18T17:25:00.003-04:00

Embrace fitness. Embrace health. Embrace yourSELF this Spring during SELF Magazine's 18th Annual Workout in the Park. SELF's Workout in the Park is an outdoor festival taking place in Chicago (May 21, 2011), New York (May 7, 2011) and San Francisco (April 30, 2011) that encourages women to get fit and healthy so that they can become their best selves. Information on exercise, nutrition, fashion and beauty will be at the fingertips of Workout in the Park attendees. Both the Susan G. Komen for the Cure and the Cosmetic Executive Women's Cancer and Careers organizations are charitable partners with the Workout in the Park event.

Workout in the Park will show you that exercise doesn't have to be a drag, it can be fun. Participants can expect to sculpt their bodies through invigorating exercise classes led by fitness instructors from Crunch, a chain of state-of-the-art gyms that unite fitness with entertainment. Some of the new class offerings this year by Crunch include "LaBlast" which will get you dancing up a sweat like contestants on Dancing with the Stars and "Kama Strength" (Kama sutra fitness) designed to strengthen your muscles and boost your libido.

In addition to getting some serious exercise during SELF's Workout in the Park, participants can expect to get a little pampering from Garnier. Attendees can visit tents to get mini-facials and consultations on hair coloring. Free samples and prizes will also be available. The offerings of SELF's Workout in the Park does not end there, however, participants at the Chicago and San Francisco locations can expect a guest appearance by Alison Sweeney, host of The Biggest Loser and author of "The Mommy Diet." Attendees in New York will get benefit from special guest emcee Danielle Monaro from Z100's Elvis Duran and The Morning Show.

The cost of SELF's Workout in the Park is $20.00 per person and includes a one-year subscription to SELF Magazine. A portion of the proceeds will be donated to the Susan G. Komen for the Cure and the Cosmetic Executive Women's Cancer and Careers organizations. If you purchase tickets today, April 18, 2011 you will also receive a free gift that includes a water bottle and SELF notebook to record your progress and caloric intake. To purchase tickets visit http://www.selfworkoutinthepark.com/.

Reference
Skirt Public Relations

"Blade Runner" Redefines What is Possible

2011-04-13T17:03:00.003-04:00

Have you ever thrown in the towel prematurely? That is, have you given up on something before giving it your all? Many have, myself included.....but, no one can accuse double-amputee South African sprinter Oscar Pistorius of this. Dubbed the "Blade Runner," twenty-four year old Pistorius uses carbon fiber prosthetic blades made by Ossur to compete in the 100, 200 and 400 meters sprint categories. He is a Paralympic gold medalist in these same events and the Paralympic world record-holder in the 400 meters, with a time of 45.61, which he set last month at South Africa's Provincial Championships in Pretoria.

Pistorius was born without the fibula (a bone in the lower leg) in both legs; therefore, his legs were amputated below the knee when he was just 11 months old. He aspires to compete against able-bodied runners in this year's IAAF World Championships and the 2012 London Olympics. He will get his shot at achieving the qualifying time of 45.25 for these race goals on June 11, 2011 when he makes his debut at the Adidas Grand Prix in New York, according to yesterday's press release by the organizers.

At the June 11 event, Pistorius is expected to compete against three-time Olympic gold medalist Jeremy Wariner. In the press release, Pistorius states "I expect the race to be a challenge and one that I am looking forward to.....I have no doubt there will be athletes running 44s, but if this is where I aspire to be I need to run against the best. Running in New York will be a great honor for me; it has an exceptional history from track in the U.S. and I'm very excited for it." Pistorius' sentiment and accomplishments are an inspiration. He is creating the possible for himself out of what many would deem the impossible.

Often we call it quits too soon and end up falling short of what "could be." The lesson to be learned is that your limitations do not define you or what you can accomplish; rather, you have a choice in setting what your limits will be--strive to create the possible from the impossible.

References
Ossur: Life Without Limitations

Samsung Diamond League News: "Blade Runner" Oscar Pistorius to Compete in New York

Successful Weight Loss: What Behaviors Increase Your Chances?

2011-04-11T15:27:00.002-04:00

When it comes to weight management, you are deemed a winner if you can successfully lose weight and keep it off. Unfortunately, this accomplishment eludes many; however, some individuals prevail and we can learn from their triumph. Weight loss maintainers have certain behavioral traits in common that play a role in weight control. Findings from the National Weight Control Registry (NWCR) shed light onto these successful characteristics.

The National Weight Control Registry is an ongoing investigation that began in 1994 under the direction of Rena Wing, Ph.D. of Brown Medical School and James O. Hill, Ph.D. of the University of Colorado. The goal of the NWCR is to identify traits associated with successful weight loss and its maintenance. To date, the registry has studied over 6,000 successful weight loss maintainers (i.e., individuals who have lost and maintained a minimum of 30 pounds for at least one year). Information regarding the health behaviors and demographics of NWCR participants have been obtained through questionnaires and annual follow-up surveys. Here is what has been found:

Physical Activity: Approximately 54% of the participants expend more than 2,000 calories per week through exercise, with walking accounting for the physical activity mode of choice for 52.2 percent of NWCR enrollees. Other common activities include: biking, weight lifting and aerobics.
Decreased Sedentary Time: NWCR participants spend less time engaging in sedentary pursuits, with 62% of members watching less than 10 hours of TV per week.
Diet Composition: On average, weight loss maintainers consume a low-calorie (approximately 1,380 calories per day) and a low-fat (less than 30 percent of total daily intake from fat) diet. In fact, 92% of successful weight loss maintainers limit foods high in fat and sugar.
Dietary Behaviors: Approximately 78% of NWCR participants eat breakfast. They also tend to eat regularly throughout the day (about 5 times compared to the average American who eats 2 to 3 times per day). In addition, individuals who are successful at weight loss maintenance prepare and eat most of their meals at home. Furthermore, they eat consistent diets that vary little and they adhere to the same pattern of eating even during weekends and on holidays.
Self-Monitoring: NWCR members keep track of their progress. The majority of NWCR participants monitor the amount of fat and total calories consumed daily. Seventy-five percent weigh themselves at least once per week.

It should be noted that the NWCR is a fairly homogeneous group, with 77% of the participants being female, 95% white, 64% married and 82% college educated. The weight loss practices of these individuals may not necessarily provide the same benefit to individuals of different demographics.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
The National Weight Control Registry

ACSM's Health & Fitness Journal; "The National Weight Control Registry: A Study of 'Successful Losers'"; J. Graham Thomas, Ph.D., et al.; March/April 2011

The Simple Walk to Good Health

2011-04-04T10:29:00.059-04:00

How would you like to learn about an exercise that engages many of the major muscle groups of your body, strengthens your cardiovascular system, is weight-bearing to promote your bone health (yet is low-impact so it is easy on your joints), is relatively inexpensive with a minimal need for exercise equipment and can be performed virtually in any place and practically on any terrain? Well, I have information on a mode of physical activity that offers all of the above, plus it is so basic to human nature that many toddlers can do it. That's right, it's walking. Walking isn't just a means of locomotion, it's your passport to good health.

Whether it's a stroll in the park for the previously inactive, a trek in the woods for the outdoor enthusiast, or a means of healthy competition for those who have mastered the race walk technique, the act of walking can be adapted to accommodate nearly all skill and fitness levels. Unfortunately, despite the relative ease and versatility of this mode of activity, not enough Americans are walking to promote their health when compared to other countries, according to a study published in the October 2010 issue of Medicine & Science in Sports & Exercise. Thankfully, resources are available to help Americans step up the activity. One online source that I find to be highly informative is the Every Body Walk! website powered by Kaiser Permanente.

Every Body Walk! is an educational campaign devoted to increasing the awareness of the multiple health benefits associated with walking. I believe in this initiative and strongly support their efforts to spread the word that walking just 30 minutes a day, five days a week can get you one step closer to better health. The information presented on their site is accurate and user friendly. In addition to providing information on the health benefits of walking, it offers tips on how to begin walking, how to find a walking group in your area, how to start your own club and it even provides information on how to walk with certain health conditions, such as arthritis and diabetes. Walking maps and videos are also among the mix of beneficial material to help you make walking a part of a healthy lifestyle.

To learn more about how walking can benefit you, view this video from the Every Body Walk! website which features advice from Bob Sallis, M.D., family physician at Kaiser Permanente's Southern California Permanente Medical Group, and/or visit Every Body Walk! to take your first step toward better health.

References
Every Body Walk! The Campaign to Get America Walking

Medicine & Science in Sports & Exercise; "Pedometer-Measured Physical Activity and Health Behaviors in U.S. Adults"; David R. Bassett, Jr., et al.; October 2010

Dash Away the Effects of Salt on Blood Pressure with Exercise

2011-03-29T18:40:00.000-04:00

Approximately one in three adult Americans have high blood pressure or hypertension. Hypertension is a risk factor for heart disease, stroke and kidney disease. Although some sodium in your diet is necessary for proper health, too much can increase your risk for high blood pressure, especially in individuals who are salt-sensitive.

Sodium attracts and retains water. Under normal conditions, sodium helps to regulate the fluid in your body, including blood volume, which effects your blood pressure. Too much salt can increase your blood volume and, therefore, your blood pressure. A sensitivity to salt means that you experience these effects to a greater degree than the general population. Fortunately, exercise can help reduce your sensitivity to salt according to research findings presented last week during the American Heart Association's Nutrition, Physical Activity and Metabolism/Cardiovascular Disease Epidemiology and Prevention 2011 Scientific Sessions.

The lead author of the study, Casey M. Rebholz, who is a medical student at the Tulane School of Medicine and doctoral student at the Tulane University School of Public Health & Tropical Medicine in New Orleans, studied 1,906 Han Chinese adults from the Genetic Epidemiology Network of Salt Sensitivity (GenSalt) project. The GenSalt project was designed to investigate the contributing factors to salt sensitivity, such as genetic and environmental factors. The subjects were placed on two one-week diets: a "low" sodium regimen (3,000 mg/day) and a "high" sodium regimen (18,000 mg/day). Their blood pressures were monitored during each testing week. Participants whose blood pressure rose more than 5 percent from the low-sodium diet to the high-sodium diet were labeled as having a high sensitivity to salt.

Subjects were further classified according to activity level. They were divided into four groups according to their responses to a physical activity questionnaire. These groups were: least activity; next-to-lowest activity; next-to-highest activity; and, most active group. The investigators found that a dose-response relationship existed between exercise and salt-sensitivity. That is, the more active the subject, the less likely he or she was to be classified as salt sensitive.

Investigators found that the least active group experienced a 5.27 mm HG rise in blood pressure from the low-sodium regimen to the high-sodium regimen, where as the most active group only experienced a rise of 3.88 mm HG between the two testing conditions. When compared to the least active group, the odds of being salt-sensitive for the most active group fell by 38 percent.

The authors concluded that "the more physically active you are, the less your blood pressure rises in response to a high-salt diet." They also noted that further testing is needed in other populations, but they suspect the results will be similar.

The American Heart Association recommends limiting your daily sodium intake to no more than 1,500 mg/day.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
EurekAlert!; "Physical Activity Decreases Salt's Effect on Blood Pressure"; Public Press Release Date: 23-March-2011

Mayo Clinic: Sodium--How to Tame Your Salt Habit Now

Thank You!

2011-03-23T10:33:00.001-04:00

I wanted to say thank you to everyone who voted for me in Fitness Magazine's "Face of Fitness Cover Contest." I did not win; however, the woman who did win last week's running is well-deserving of the title. She is a school teacher who is doing her part in combating childhood obesity by helping her students to realize the importance of healthy lifestyle choices. It is up to each one of us, from school teachers to corporate executives, to make a commitment to take action to promote our health, as well as the well-being of others. As a result, we will all come out winners as the health of our nation improves. Thank you again for your support.

Balancing Fitness

2011-03-18T12:01:00.000-04:00

Living a healthy life requires achieving a balance between your physical, mental, emotional, social and spiritual needs. A dramatic tipping of the scale in any one direction can sacrifice the health of one or more of the other factors. Sometimes, our behaviors that we adopt with the intent to promote our health can be taken to the extreme and, as a result, we actually start to become unhealthy.

I have experienced this imbalance myself in the last few years, but I have worked hard to regain my balance. Recently, I decided to share this struggle and have entered my story "When a Third Place Finish Means Coming in First" in Fitness Magazine's "Face of Fitness Cover Contest." They have selected me to be in the running for a chance to win. The individual who gets the most votes this voting period moves on to the next round of the competition. I need your help with votes. You can read my personal story and cast your vote at http://photos.fitnessmagazine.com/category/vote/photo/743666. I hope that you will find my story inspiring and that you or someone you know can benefit from it. Any support that you can provide is much appreciated!

Facing Fitness

2011-03-16T13:12:00.001-04:00

As many of you know, I contend that the achievement of good health and fitness is not an endpoint, but an ongoing process -- a process that will inevitably have setbacks, but with patience and perseverance, you can maintain your well-being. It certainly is not an easy feat, but is one that is well worth the effort. My own fitness journey has had its ups and downs as I have progressed through various stages in my life from the high accolade of being a MVP high school athlete to the low of assuming the role of a sleep-deprived new mom with little extra energy to exert toward fitness.

Recently, I decided that I needed to share a life-changing setback I experienced a few years back, and so I entered my story, "When a Third Place Finish Means Coming in First," and photo in Fitness Magazine's "Face of Fitness Cover Contest." I am pleased to announce that I am currently in the running this week to win a chance to be the "Face of Fitness." I need your vote to win. If I win this week, I go on to the semi-finals. You can vote each day through March 21 at the following link: http://photos.fitnessmagazine.com/category/vote/photo/743666. By following the link you will be able to read my story and have a chance to vote. Any support that you can provide is much appreciated. Thank you in advance!

Coconut Water: Is It Nature's Sports Drink?

2011-03-10T20:16:00.001-05:00

If you are looking for an alternative to commercial sports drinks to rehydrate after a tough workout, you just might want to crack open a coconut. Coconut water comes from green, or young, coconuts. It is a good source of the electrolytes potassium and sodium, which can become depleted during strenuous workouts. Coconut water also contains magnesium. A magnesium deficiency can negatively effect your exercise endurance. Furthermore, coconut water only contains 46 calories and less than one gram of fat per one cup serving. The combination of sugar and minerals found in coconut water aids in its absorption, allowing for quick rehydration.

Note: Coconut water is not the same as coconut milk, which is an emulsion of the white meat obtained from mature coconuts. Coconut milk contains more fat and calories than coconut water (48 grams of fat and 445 calories per one cup serving of canned coconut milk).

Reference
Species Profiles for Pacific Island Agroforestry: Cocos nucifera (Coconut)

USDA Nutrient Data Base: Coconut Water and Coconut Milk

Coconut: Its Role in Health; Wendy Snowdon, et al.; 2002

Transdermal Medication Patches and Exercise: Is it a Bad Mix?

2011-03-06T15:42:00.001-05:00

Transdermal medication patches are gaining popularity as an alternative to the oral administration of drugs. These adhesive patches are placed on the skin and the medication they contain reaches the bloodstream by passive absorption through the skin. Various biological factors can affect the rate and level of absorption into the circulatory system, including the physiological responses specific to exercise.

Researchers from Creighton University in Omaha, Nebraska conducted a review of the literature to determine the effects exercise had on medication absorption from skin patches. Their findings were published in the March 1, 2011 issue of Sports Medicine. Due to the limited number of studies conducted on this topic, their focus was on two of the more common medications delivered by way of transdermal medication patches: nicotine and nitroglycerin.

General Findings of the Review:

Blood concentrations of both nicotine and nitroglycerin are significantly increased with exercise compared to levels found during rest.
Exercise-induced increases in blood flow to the skin are thought to contribute to the elevation in medication levels noted during physical activity.
One study found that levels of nitroglycerin still remained elevated one hour after exercise was discontinued.
Drug toxicity can result from exercise-induced increases in blood concentrations of medications delivered by transdermal patches.
Individuals who participate in intense, prolonged exercise (e.g., marathon runners) are potentially at greatest risk for complications from medicated skin patch use and exercise.

Guidelines for Transdermal Patch Use and Exericse:

Inform your physician or health care professional of your exercise routine before beginning skin patch use.
Know the signs and symptoms of drug toxicity related to the medication contained in the transdermal patch and seek medical advice or attention if signs or symptoms arise.
Exercise at a decreased workload for the first few weeks after starting skin patch use until tolerance to the drug has been established.
Avoid exercising in extreme environmental and temperature conditions.
Wear exercise clothes made of materials that "breathe" to prevent overheating and excessive sweating.
Drink plenty of fluids to prevent dehydration, which can independently alter blood concentrations of the drug.

Clear the Clutter, Renew Your Health & Fitness

2011-02-27T15:41:00.000-05:00

By the looks of my snow-laden backyard, I suppose it would be fair to say it is a bit early for me to be Spring cleaning, but cleaning I am. You see, as embarrassed as I am to admit, I have clutter--clutter that is invading both my physical and mental space and it's impeding my efforts for a healthier me. So, I have decided that it is time to clean house and my mind.

Rarely do we make the connection that clutter can affect our health and fitness, but it can.

Impact of Physical Clutter

Increased Stress: Staring at piles of unread magazines on the kitchen counter, searching through the overflow of old notes pinned on the cork board and rifling through a closet full of clothes that no longer fit can cause anxiety and stress. Experiencing these annoyances on a daily basis can result in chronically elevated levels of cortisol--the stress hormone. Chronically high cortisol levels have been linked to "emotional" eating and weight gain, as well as to heart disease.
Accidental Injuries: Book bags, clothes, toys, etc., that have been left on the floor can lead to accidental falls and potentially serious injuries.
Fire Hazard: Stacks of papers and other items can potentially serve as fuel to spread a fire that has been accidentally started.
Health Hazard: Cluttered areas can serve as a breeding ground for bacteria, mold and mildew--especially when items are stored in dark, damp places such as the basement.
Impedes Efforts to Exercise: It is hard to use your treadmill when it has become a storage space for last season's clothes. Likewise, a bike ride is unlikely if you have to wade through an accumulation of yard tools to reach your bike.
Trigger for Mental Clutter: Holding onto mementos of yesteryear has the potential to hold you back by creating emotional clutter. Often, we use these possessions to define who we are -- which can be okay unless these items set self-identity in "stone." This can keep us from reaching our full potential. Life is a series of moments that define who we are. Past moments should be used as footholds to take us through present moments and into the future, not lock us into yesteryear.

Remove the physical clutter from your home and clear the emotional clutter in your mind for an easier travel down the road to better health and fitness.

Kids, Sports and Overtraining: The Other End of the Spectrum

2011-02-24T14:16:00.001-05:00

While many American children are not getting enough exercise, there is an emerging subset at risk for getting too much--the young athlete. In recent years, there has been an increase in the number of children participating on organized sports teams year-round. Many of these athletes are members of travel teams and specialized sports associations and are subject to intense training as a result. Furthermore, some of these children and adolescents are playing on multiple teams, often during the same season, which can also lead to excessive training. This degree of training puts the young athlete at risk for overuse injuries, overtraining syndrome and eventually burnout--all of which have the potential to undermine attempts to instill a lifelong habit of exercise that is necessary for well-being later in adulthood.

Overuse Injuries
Approximately 50 percent of sports-related injuries treated at pediatric sports medicine facilities are the result of overuse. The bones of children and adolescents are not yet fully developed, making them more susceptible to microtrauma caused by the repetitive stress of sports training that lacks sufficient periods of rest and recovery. Overuse injuries in the young athlete can interfere with the proper growth and development of the musculoskeletal system, causing problems later in life.

Overtraining Syndrome and Burnout Symptoms

Impaired sports performance despite regular training
Chronic muscle or joint discomfort
Lack of motivation to practice or compete
Overuse injuries, such as stress fractures and tendinitis
Chronic fatigue
Increased resting heart rate
Changes in mood or personality, such as increased irritability

Tips to Avoid Overtraining Children and Adolescents

Incorporate at least 1 to 2 days off per week from training and competition.
Balance high-intensity workouts with low-intensity workouts that are designed to facilitate recovery.
Encourage participation on only one sports team per season.
Cross-train/vary sporting activities.
Emphasize the development of fundamental fitness skills, such as agility, balance, strength, endurance, power and coordination rather than on acquiring sport-specific skills.
Provide a hiatus of 2 to 3 months per year from sport-specific training to allow time for mental and physical recovery.

The American Academy of Pediatrics states that the goal of fitness and sports programs for children and adolescents should be to instill a lifelong interest in physical activity. Skill development in all areas of fitness should be paramount, as should the development of social skills and the understanding of the importance of team work and healthy competition. If the child athlete shows any signs of overtraining or burnout, adjustments should be made to the training program.

References
Pediatrics: Official Journal of the American Academy of Pediatrics; "Overuse Injuries, Overtraining and Burnout in Child and Adolescent Athletes"; Joel S. Brenner and the Council on Sports Medicine and Fitness; 2007

ACSM's Health & Fitness Journal; "Overtraining in Young Athletes: How Much is Too Much?"; Avery D. Faigenbaum; 2009

Getting your "A" Game Back with Nutrition after Illness or Injury

2011-02-15T12:29:00.000-05:00

A little over a year ago I had pneumonia, which put a terrible dent into my training regimen. My lungs had never hurt so badly or had been so congested as they were then. Each breath felt like I was drowning. Interestingly, during my bout with pneumonia I had a terrible craving for pineapple. I eat plenty of fruit during the day, but prior to my illness I rarely ate pineapple. I decided to read about pineapple in my copy of The Encyclopedia of Healing Foods. I was floored when I read that pineapple contains bromelain, a protein-digesting enzyme which aids in the break down of thick mucus associated with pneumonia and bronchitis; in addition, bromelain exhibits anti-inflammatory and antibiotic effects. Wow--a perfect example of how some foods contain medicinal properties and can help you to recover from illness or injury.

If you are recovering from an illness or injury that has sidelined you from your favorite exercise, your best bet for nutritional healing is to meet with a sports nutritionist or registered dietitian. A nutritional expert can determine the best course of action based on your individual needs.

The American Dietetic Association highlights the following nutrients as having roles in the healing process:

Zinc: Zinc is an essential mineral that boosts your immune system. It helps to inhibit the activity of certain viruses. It also plays a role in protein synthesis and cell development; therefore, it aids in the healing process of wounds. Daily requirements for zinc are dependent upon age and gender. In general adult women and men should consume approximately 8 mg and 11 mg per day, respectively. Pregnant or lactating women need intakes around 11 to 12 mg daily. Intake levels should not exceed 40 mg per day. Red meat, oysters, sunflower seeds, pumpkin seeds, almonds, pecans and ginger root are some food sources of zinc.
Vitamin A: Vitamin A is a fat-soluble vitamin. It promotes the development of healthy skin and tissues that form the linings of the eyes and the respiratory, intestinal and urinary tracts. When these tissues are weakened, infection is more likely because bacteria can enter the body through the broken down areas. It is recommended that adult women consume 2,310 IU (International Units) and men consume 3,000 IU of Vitamin A. Some food sources of vitamin A include liver, fortified milk, carrots, sweet potatoes and spinach.
Vitamin C: Vitamin C is also known as ascorbic acid and is an antioxidant. It aids in fighting against infection. According to the American Dietetic Association, vitamin C may have an antihistamine effect which can alleviate symptoms associated with a cold and decrease the number of days the illness lasts. Vitamin C also helps to form collagen, which helps to heal wounds and injuries to the ligaments and tendons. Adult women and men should consume approximately 75 mg and 90 mg of vitamin C per day, respectively. In addition to oranges, vitamin C can be found in red bell peppers, tomatoes, broccoli, strawberries and cabbage.
Vitamin E: Vitamin E is an antioxidant. It enhances the immune system and has anti-inflammatory properties. Both adult men and women need to consume approximately 22.4 IU of vitamin E. Excessive intake of vitamin E can interfere with certain medications and can increase the risk for bleeding. Vitamin E can be found in almonds, hazelnuts, peanuts, and wheat germ oil. Other food sources include tomatoes, spinach and broccoli.

References:
The Encyclopedia of Healing Foods; Michael Murray, R.D.; 2005

The American Dietetic Association complete Food and Nutrition Guide; Roberta Larson Duyff; 2006

The American Dietetic Association

NIH Office of Dietary Supplements

Foods That Pack the Punch for Fitness

2011-02-11T13:19:00.000-05:00

Eating the right foods will not only promote your health, but it can give you that extra boost you need to perform at your best during workouts and competitions. Striking a nutritional balance is key in delaying the onset of fatigue and facilitating recovery from exercise. Active individuals need a rich supply of carbohydrates to fuel their exercise. Ample amounts of protein are required to help with muscle repair; and, some fat is necessary to absorb the fat soluble vitamins A, D, E, and K. In addition, fat helps to fuel prolonged bouts of exercise. Maintaining an electrolyte balance, particularly levels of sodium and potassium, is essential for optimal performance as well.

General Diet Composition for Active Individuals

Carbohydrates should be the base macronutrient in an athlete's diet. The goal is to consume 3 to 5 grams of carbohydrate per pound of body weight. If you train hard, you will want your consumption to be near the high end of this range. The low end of this range will suffice for noncompetitive athletes engaging in moderate-intensity exercise to promote health.
Protein needs of active individuals are greater than the general population; however, the typical American diet provides more than enough protein to meet this need. The goal should be to consume approximately 0.54 to 0.9 grams of protein per pound of body weight. Body builders will want to consume quantities near the top end of this range.
Fat should make up 20 to 35 percent of total daily caloric intake. Greater amounts than this increase the risk for heart disease. Restricting fat intake to values less than 20 percent increases the likelihood of developing a nutritional deficiency.
Fluids need to be consumed regularly throughout the day and during physical activity to prevent dehydration. Water losses as low as 2 percent of body weight can impair exercise performance. During post-exercise recovery, approximately 16 to 24 ounces of fluid should be ingested for every pound of body weight lost from the activity.
The electrolytes sodium and potassium may need to be consumed in greater amounts compared to intakes of the general population, especially for individuals involved in strenuous, prolonged physical activities or those who train or compete multiple times throughout the day. Approximately 400 to 700 milligrams of sodium and 80 to 100 milligrams of potassium are lost in one pound of sweat. Supplements are not necessary, however, if the right foods are eaten post-exercise.

Foods for the Active Individuals Pantry and Refrigerator

Nuts and nut butters provide protein and healthy fats. Depending on the type of nut, these can be a source of sodium and potassium (e.g., 2 TBS. of peanut butter provides 149 mg of sodium and 214 mg of potassium).
Whole-grain breads, pastas and cereals provide carbohydrates, some protein and may be sources of electrolytes. (e.g., 1 cup of Cheerios provides 20 g of carbohydrate, 3 g of protein, 160 mg of sodium and 170 mg of potassium).
Legumes and beans offer protein and carbohydrates and can be good sources of potassium.
Sweet or baking potatoes offer carbohydrates and potassium and some protein and sodium.
Canned tuna provides protein and healthy fats, as well as sodium and potassium.
Eggs and low-fat dairy products, such as cheese and greek-style yogurt are good sources of protein. Low-fat milk products also provide carbohydrates. Furthermore, eggs and dairy products contain sodium and potassium.
Dried, frozen and fresh fruit and vegetables offer carbohydrates. Depending on the type of fruit or vegetable, it can be a good source of potassium (e.g., one medium banana provides 450 mg of potassium).

References
Medicine & Science in Sports & Exercise; March 2009; "Nutrition and Athletic Performance"; Nancy Rodriguez, PhD, et al.

American Dietetic Association

Nancy Clark's Sports Nutrition Guidebook, Fourth Edition.

The Buddy System Gets Kids Active

2011-02-05T14:17:00.001-05:00

When I was a kid, my friends and I didn't need adults to schedule physical activity for us. Exercise was already a natural component of our daily interactions with one another. Whether we were playing "cops and robbers" on our bikes in the neighborhood or wading in the creek nearby, we were moving and didn't think twice about it. Unfortunately, now-a-days, most children are not meeting the minimum requirement of an hour of exercise a day, despite the plethora of community-based family fitness and sports programs designed to get kids active.

In response to this discrepancy, researchers from the University of Bristol in Bristol, United Kingdom set out to determine the effect that a best friend has on a child's activity level. Investigators studied 472 boys and girls ages 10 to 11 years. Here is what they found:

Activity level is positively correlated to the best friend's activity level for both boys and girls; however, the predicting factors of the best friend's influence on activity level differ between genders. For boys, activity level is directly related to the best friend's activity level. For girls, those who engage in active play with their best friend obtain higher levels of physical activity than those girls who do not.
Activity level was greater for both boys and girls when they actively played with their best friend in the home or neighborhood setting compared to those children who just engaged in active play with their best friend at school.
Participating on a sports team with a best friend was not associated with an increase in the amount of time spent being physically active.
Boys and girls who engaged in greater amounts of active play had lower Body Mass Index scores.
Boys spent more time in active play than girls.

The investigators concluded that efforts made to improve children's physical activity levels should focus on encouraging active play with best friends, particularly outside of the school setting.

Reference
Medicine & Science in Sports & Exercise; "Better with a Buddy: Influence of Best Friends on Children's Physical Activity"; Russel Jago, et al.; February 2011.

Strength Training & Kids: What Coaches, Gym Teachers, and Parents Should Know

2011-02-01T16:43:00.000-05:00

About twenty years ago, I was enrolled in an undergrad course led by a professor who had a theory that children could safely and effectively engage in strength training. A requirement of the class was to help him collect data for a study he was conducting to test this hypothesis. At the time, his thinking was a bit progressive. The school of thought then was that lifting weights could injure the growth plates and stunt growth in the developing child. Today, evidence indicates the contrary--strength training in youth can be safe and beneficial for overall health.

Benefits of a Youth Resistance Training Program

Increased muscular strength
Improved motor skills
Enhanced sports performance
Increased bone mineral density
Improved body composition/maintenance of a healthy body weight
Reduced risk for sports injuries
Increased self-esteem, confidence and body image
Improved social skills

At What Age Can Strength Training Begin?

Strength training for youth can begin around the ages of 7 to 8 years--when a child is able to listen to, understand, and follow directions. In general, if the child is able to participate in other athletic activities, such as Little League baseball or soccer, then he is ready to engage in strength training.

Getting Children Started

Constant and competent supervision is required while the child is resistance training because of the potential for serious injury. The instructor/coach should have knowledge regarding the physical and emotional development of children and an understanding of the principles of strength training. Safety guidelines, such as proper spotting and correct equipment size, also need to be followed.
The initial emphasis should be on helping the child to understand the concepts of basic strength training and developing proper form.
When choosing resistance level, it is best to underestimate the child's strength. This serves three purposes: first, it reduces the risk for acute and overuse injury; second, it ensures that the correct lifting technique will be learned; and, third, it allows progression to be readily perceptible to the child. In other words, the child will be able to see a quicker advancement through workload levels during the initial stages of the program. This will help to maintain motivation and create a sense of self-efficacy.
The American College of Sports Medicine contends that the resistance training guidelines recommended for adults can be implemented in a program for children. The child should perform 1 to 3 sets of 8 to 15 repetitions at a workload that elicits moderate muscular fatigue without compromising proper mechanical form (in general, an intensity that is equal to 60-80% of the child's 1RM). Strength training should be performed 2-3 days per week on nonconsecutive days.

Points to Consider

The resistance training session should begin with a warm-up and end with a cool down of about 5-10 minutes each.
Progression should occur gradually.
Strength training exercises should be varied to develop full-body benefits.
Prepubescent children increase strength through neuromuscular adaptations. As a result, muscular hypertrophy in this group is unlikely; however, postpubescent youth can expect to see increases in muscle size due to adequate levels of anabolic hormones.
Strength training activities do not have to be limited to the use of weight machines and free weights, but can also include medicine balls, resistance bands, and even the child's own body weight (e.g., pull-ups, push-ups, etc.,).

References
ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription; Sixth Edition.

American Council on Exercise

Exercise Order: Cardio or Weight Training First?

2011-01-31T14:03:00.000-05:00

Thankfully, there is not a "one size fits all" exercise routine that must be followed. Simply put, your fitness goals dictate the exercise order. This gives you the freedom to focus on the areas of your interest and needs. For the average recreational athlete whose goal is to achieve overall fitness and good health, exercise order is a matter of personal preference and comfort. Competitive athletes seeking improvements in performance and skill, however, need to pay closer attention to the order in which they train their muscles and cardiovascular system to ensure they are getting the most from their exercise session. Here are a few points to consider when deciding the proper protocol for you:

Improvements in Aerobic Capacity
If your goal is to increase cardiovascular endurance, then aerobic training should occur first in the exercise session. Weight training prior to the aerobic phase could fatigue your muscles. As a result, you may need to either reduce your exercise intensity or prematurely end your aerobic workout, both of which could impair your aerobic capacity in the long run.

Improvements in Muscular Strength and Power
Weight training should occur first in the exercise session when greater muscular strength and power are desired.* Weight lifting is most effective when your muscles can be challenged at maximum ability. Performing cardio training first will lower the threshold and limit the amount of weight that you can lift. Furthermore, your ability to maintain proper form while lifting may be compromised if your muscles have been fatigued from aerobic exercise, increasing your risk for injury. Improved muscle recovery is another advantage of weight training prior to aerobic training. The aerobic exercise will help to enhance blood flow and nutrients to the taxed muscles and will facilitate waste removal.

Other Points to Consider
Regardless of whether you do cardio or resistance training first, you should always start with a warm-up. The warm-up should consist of 5 to 10 minutes of mild aerobic activity, such as walking or cycling. A warm-up allows your muscles and cardiorespiratory system to adequately adapt to the increased demands of the training session. A cool-down should also be performed at the end of the exercise session. This will help to facilitate blood flow back to the heart and brain, reducing your risk for untoward events, such as abnormal heart beat or fainting spell.

*Note: during the resistance training phase, exercises to improve muscular power should be performed before exercises to enhance muscular strength.

Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
American College of Sports Medicine Position Stand: Progression Models in Resistance Training for Healthy Adults

American Council on Exercise

Rising Above Setbacks

2011-01-29T22:39:00.002-05:00

"I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed."

-- Booker T. Washington

Let's face it, setbacks can be down right devastating, but they needn't be. Maintaining a healthy lifestyle is challenging for many. It is a journey inherent with detours. The good news is, however, that you can regain control with a few strategies.

Tips for a Strong Come Back:

Shake it off and move forward. Too often a lapse is misconstrued as a failure that ends all; and so, we go back to the old ways. Instead, a setback should be viewed as a learning experience that can propel us forward.

"One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again."

-- Abraham Maslow

Find your motivation. At the core of successful change is the desire and determination to become a better you, a happier you, and a healthier you.

"He who has a why to live for can bear almost any how."

--Friedrich Nietzsche

Redefine your goals. Sometimes, a setback occurs because the goal was unrealistic and a new goal needs to be defined.

"Fixing your objective is like identifying the North Star--you sight your compass on it and then use it as the means of getting back on track when you tend to stray."

--Marshall E. Dimock

Think progress, not perfection. Failure is inevitable when perfection is expected. Healthy living is a process, a task that requires continued effort.

"It is good to have an end to journey toward, but it is the journey that matters in the end."

--Ursula K. Le Guin

Will Exercising on an Empty Stomach Lead to Faster Weight Loss?

2011-01-25T13:17:00.000-05:00

Negative energy balance -- that's the goal if you want to achieve weight loss. Some say you can facilitate this process by exercising on an empty stomach. The reasoning is that your glycogen stores are low from fasting; therefore, your body will have to tap into your fat stores to provide energy to fuel the exercise. It seems plausible, but evidence from a small study conducted in Italy suggests the contrary.

Researchers evaluated the differences in fat metabolism between training in the fed and fasting states. Each subject underwent two testing conditions. They were randomly assigned to exercise either under the fasting or fed condition first. They then returned to be tested in the opposite circumstance, with an interval of one week between testing situations.

In the fasting scenario, subjects exercised in the morning after a 12 hour fast; they then ate a standard breakfast. In the fed condition, subjects ate a standard breakfast before exercising. In both testing conditions, all subjects exercised for 36 minutes on the treadmill at an energy expenditure that was equivalent to 65 percent of their heart rate reserve. Oxygen consumption was measured before, during and at 12 and 24 hours post exercise. Substrate utilization (e.g., fat versus carbohydrate metabolism) was estimated from the respiratory exchange ratio (i.e., the amount of carbon dioxide produced to oxygen consumed).

The results indicated that although an increase in carbohydrate metabolism occurred initially under the feeding condition compared to the fasting state, metabolism later shifted toward utilizing fat stores at 12 and 24 hours post exercise for the fed scenario. Furthermore, oxygen consumption values remained higher at 12 and 24 hours post exercise in the fed state, indicating that metabolism was faster.

The investigators concluded that eating prior to exercise will result in a greater improvement of fat utilization over long periods when compared to exercising on an empty stomach. It should be noted, however, that the subject sample of this study was quite small--only 8 men were tested. Further research with a larger sample size is warranted.

An important point is that individuals react differently. You may need to experiment with the timing of meals and the type of foods consumed in order to find the weight management protocol that works best for you.

Note: Prior to beginning and exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults or those at risk for or who currently have chronic health conditions.

Reference
International Journal of Sport Nutrition and Exercise Metabolism, 21, 2011, 48-52, Antonio Paoli, et al.

Singing to the Tune of Health

2011-01-20T14:07:00.000-05:00

If I were to ask you to name a type of athlete, would singer come to mind? Probably not, but now think about George Frideric Handel's "Halleluljah Chorus" from his musical masterpiece "Messiah." Can you imagine the degree of stamina and the amount of lung capacity that is required by choral singers to perform this piece?

The Centers for Disease Control and Prevention state that "singing while actively moving about" requires an energy expenditure of about 3 to 6 METS. On the lighter intensity side, this would require an effort equivalent to ballroom dancing. On the more vigorous end, singing would equate to playing a match of doubles tennis.

Strong epidemiological evidence to support the role of signing in promoting health and well-being is still somewhat lacking; however, there is preliminary evidence to suggest that it may be beneficial physically, mentally, emotionally and socially--especially for older adults and individuals with lung disease.

Proposed Health Benefits of Singing

Stronger respiratory (breathing) muscles
Increased lung capacity
Greater aerobic endurance
Improved posture
Stronger immune system
Increased blood circulation
Improved memory/mental alertness
Increased energy
Decreased stress and anxiety
Enhanced mood
Increased self-esteem/self-confidence
Greater social connectedness

Although there is not enough evidence currently to suggest that singing can be used to replace a traditional exercise program, it is an activity that can be used to complement such a regimen. At the very least, singing a happy tune can help you to pass the time during your workout -- something that I, myself, have been known to do.

References
Centers for Disease Control and Prevention

Singing and Health: Summary of a Systemic Mapping and Review of Non-Clinical Research: Stephen Clift, Rosalia Staricoff and Christine Whitmore; 2008

Second-hand TV Exposure, Peer Pressure, and Eating Disorders

2011-01-11T13:53:00.000-05:00

The advice seems easy enough to execute -- if you do not want your child exposed to media content you deem unacceptable then simply "change the channel or turn off the television." Unfortunately, pulling the plug on the TV in your own home may not be enough to curtail the beginnings of an eating disorder in your son or daughter. Data from recent research conducted by investigators from Harvard Medical School's Department of Global Health and Social Medicine indicates that the nature of the television shows viewed by your child's friend is a greater predictor of whether or not your child will develop an eating disorder than is the type of shows she watches directly.

The study, which was published in The British Journal of Psychiatry, investigated the impact of direct and indirect television viewing on adolescent girls in Fiji. Why Fiji? Broadcast television only became available in Fiji in the mid-1990's and home ownership of television sets still varies among the Fiji communities. These circumstances create an ideal situation in which to test the impact of television on eating behaviors.

Traditionally, a more "robust body shape" has been favored in Fiji. Broadcast television challenged this perception by introducing the concept of a thinner body frame. Prior research conducted by the investigators of the current study found that symptoms of disordered eating increased in Fijian adolescent girls when broadcast television became accessible. The current study was designed to determine the impact of direct and indirect mass media exposure on eating behaviors.

Investigators studied 523 adolescent girls, ages 15 to 20 years. Every participant's body weight and height was recorded. Each subject's eating behavior was assessed using the Eating Disorder Examination Questionnaire. The influence of mass media on each individual was determined via the Sociocultural Attitudes Towards Appearance Questionnaire. Furthermore, the type of media exposure was evaluated using four measures: frequency of personal TV viewing; accessibility of household electronic media; frequency of parental TV viewing; and, social network media exposure (e.g. how many of the subject's friends and schoolmates watched TV).

The results of the investigation revealed that both direct and indirect exposure to mass media increased the risk for disordered eating; however, indirect exposure to mass media was associated with a greater prevalence of eating pathology after adjusting for factors such as age, community location, and cultural orientation. The researchers concluded that as the perceptions of friends and schoolmates within one's social network change to favor a thinner body shape as a result of television viewing, the individual's likelihood of developing an eating disorder is increased.

Symptoms of Eating Disorders

Restricted eating (e.g., limiting calories, eliminating food groups from the diet, etc.,)
Purging (e.g., excessive exercise, vomiting after meals, use of laxatives, etc.,)
Binging (e.g., compulsive eating, over eating, etc.,)
Eating rituals (e.g., eating foods in a specified order or only eating at specific times of the day)
Excessive weighing
Preoccupation with appearance
Intense fear of gaining weight
Low self-esteem
Distorted body image
Excessive weight loss
Disturbances in menstrual cycle

If you suspect that a loved one has an eating disorder, seek the advice of your health care professional.

Reference
The British Journal of Psychiatry (2011), 198, 43-50 "Social Network Media Exposure and Adolescent Eating Pathology in Fiji"; Anne E. Becker et al.,.

ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, Sixth Edition

A Health Benefit of Exercise that Shouldn't be Hush, Hush

2011-01-07T14:16:00.000-05:00

Maintenance of a healthy body weight, improved cholesterol levels, reduced risk for chronic diseases, elevated mood--all of these benefits of exercise are readily discussed; but, are you aware that regular exercise can enhance your sexual health as well? Humans are sexual beings; and, sexual intimacy is a means by which healthy relationships can be fostered. Sexual dysfunction can lead to stress and anxiety and decreased self-esteem. Several studies have shown that regular exercise is associated with a decreased risk for sexual dysfunction.

What Research Has Shown:

Erectile dysfunction is more likely to occur in men who are overweight and/or are sedentary. (ACE)
For both men and women, a higher body mass index is associated with decreased sexual satisfaction. (Lindeman 2007)
Individuals who engage in increased levels of physical activity are more likely to report higher levels of sexual satisfaction, with active men reporting greater levels of satisfaction than active women; however, women who perceive themselves as having increased physical flexibility report higher levels of sexual satisfaction than those women who perceive themselves as being less flexible. (Lindeman 2007)
For men, an increased fitness level is associated with improved perceptions of sexual desirability and performance. For women, an increased fitness level is associated with an improved perception of sexual desirability. (Penhollow and Young, 2004)
Exercise facilitates sympathetic nervous system activity and improves blood flow and circulation to the genital area, enhancing arousal. (Hamilton 2008 and LaFalce & McNamara, 2010)
Regular physical activity improves endurance and strength, both of which are related to improved sexual function. (Penhollow and Young 2004)
Short bursts of intense exercise increases testosterone levels in men, which can enhance sexual interest and behavior. (Penhollow and Young 2004)
Exercise that burns an extra 200 calories per day has been shown to have the most benefit: however, over training can decrease testosterone levels, thereby decreasing sexual desire. (ACE and Penhollow & Young 2004)

Sexuality can effect quality of life. Regular physical activity can increase and help to maintain robust sexual health.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
American Council on Exercise (ACE)

Californian Journal of Health Promotion 2007, Volume 5, Issue 4, 40-51; "Effect of Exercise on Reported Physical Sexual Satisfaction of university Students"; Holly Lindeman et al.,.

Electronic Journal of Human Sexuality, Volume 7, October 5, 2004; "Sexual Desirability and Sexual Performance: Does Exercise and Fitness Really Matter?"; Tina M. Penhollow and Michael Young.

International Society for Sexual Medicine 2008; "The Roles of Testosterone and Alpha-Amylase in Exercise-Induced Sexual Arousal in Women"; Lisa Hamilton et al.,.

The Chronicle, November 15, 2010; interview with Dr. Erin McNamara by Maggie LaFalce

My New Year's Resolution--To Gain

2010-12-28T18:39:00.001-05:00

Traditional New Year's Resolutions have a common theme--to break a bad habit, such as smoking or drinking. Although the intent is rooted in a desire for self-improvement, this type of resolution also carries a bit of negativity.....which can be counterproductive. The problem lies in the focus. The typical New Year's Resolution is often framed in the light of having to give up something rather than on gaining a healthier attribute.

This point is emphasized well in the new ad campaign for Kellogg's Special K products, "What Will You Gain When You Lose?". Although I'm not promoting their products for weight loss, I do very much believe these ads stress the right attitude about making a lifestyle change--a focus on what is to be gained from the new habit.

As you get ready to step into a healthier New Year, I propose that you put a positive spin on your list of Resolutions. Write down what you will gain from achieving your goals for the New Year. Keep in mind perspective is everything.....it's what you gain, not what you lose.

Holiday Food Safety

2010-12-23T18:45:00.000-05:00

Baked ham, roasted potatoes, plum pudding and gingerbread men, among other traditional food fare, help to create the holiday spirit felt this time of year--a joy that you don't want dampened by unwanted guests. That is, foodborne bacteria. From your kitchen counter to the holiday buffet table, foodborne illness-producing bacteria can set up house and quickly take over. The best way to avoid their presence is to not invite them in the first place.

The USDA's Food Safety and Inspection Service offers these tips to avoid foodborne bacteria from crashing your party:

Keep Your Hands Clean--wash your hands before and after touching food, especially raw eggs, fish, poultry, and meat.
Avoid Cross Contamination--Use separate plates and utensils for raw and cooked foods. Also, use separate cutting boards for chopping vegetables and raw meat. Juices left on surfaces from raw meats can contain bacteria that will contaminate untainted foods that are placed on them.
Be Mindful of Proper Cooking Temperatures--Undercooked foods may harbor bacteria that can make you sick. To make sure these organisms are killed off during the cooking process, heat roasts and steaks of beef and lamb to an internal temperature of 145 degrees Fahrenheit; ground beef and lamb to an internal temperature of 160 degrees Fahrenheit; and all poultry to an internal temperature of 165 degrees Fahrenheit.
Host a Smart Buffet Table--"Keep hot foods hot and cold foods cold." Serve hot foods in chafing dishes or on warming trays to keep them at temperatures above 140 degrees Fahrenheit. Serve cold foods in shallow dishes and use nesting trays under which bowls of ice can be kept to keep foods cool at temperatures of 40 degrees Fahrenheit or below. Furthermore, ensure each dish has a serving utensil to avoid guests from using their fingers to serve themselves. And, when replenishing food on the buffet table, use fresh serving dishes rather than using those that had food sitting in them to avoid cross contamination. Discard any foods that have been left out for two hours or more at room temperature.

For more information about foodborne illnesses and their prevention visit the website of the Food Safety and Inspection Service.

Balancing the Scale on Perceptions of Body Weight

2010-12-18T14:25:00.002-05:00

Last month, Alastair Macaulay, dance critic for The New York Times, was less than graceful in his review of the New York City Ballet's production of "George Balanchine's The Nutcracker" when he expressed his opinion that two of the dancers were less than "ideal" for body size. Macaulay reported that Jenifer Ringer, who portrayed the Sugar Plum Fairy, "looked as if she'd eaten one sugar plum too many" and that Jared Angle, who was the Cavalier, "seems to have been sampling half the sweet realm." His comment regarding Jenifer Ringer, who has been open about her past personal battle with both anorexia and compulsive eating, caused an outcry from some of Macaulay's readership, who perceived his comment to be disrespectful and insensitive in light of Ringer's history of eating disorders.

Macaulay defended his position in a subsequent article in which he pointed out that a ballet dancer's appearance is integral to the profession. He stated that "ballet demands sacrifice in its pursuit of widely accepted ideals of beauty .....[and, therefore,] if you want to make your appearance irrelevant to criticism, do not choose ballet as a career."

Fault lies in this mindset. It undermines the serious health risks that an eating disorder poses. Anorexia is not a lifestyle for which you choose to make "sacrifices." It is a disease to battle.

During an interview with the Today Show's Ann Curry, Ringer stated that she is now at a healthy weight. In my opinion, to suggest that she "has eaten one too many sugar plums" is irresponsible. It implies that health should be jeopardized for the sake of appearance. At Ringer's current weight, if she were to eat less, she could, theoretically, drop to an unhealthy low weight. As Ringer noted in the Today Show interview, when you are too thin, you are physically weak and, therefore, cannot perform well.

Macaulay shirks the blame of his stance onto the profession of ballet, stating that he may be severe, "but ballet, as dancers know, is more so." Perhaps this can serve as a wake-up call that "ideal" beauty should arise from a state of good health, not from unbearable sacrifices that compromise it. Ringer summed it up well when she told Curry that "in the New York City Ballet, we have every body type you can imagine...They can all dance like crazy, they are all gorgeous. I think dance should be more of a celebration of that--seeing these beautiful women with these different bodies all dancing to this gorgeous music and that is what should be celebrated."

Male Fertility and Exercise--Is Semen Quality Effected?

2010-12-12T20:18:00.001-05:00

Previous research has indicated that participation in competitive athletics increases the risk for reproductive problems in men (e.g., reduced testosterone levels and abnormal sperm morphology), particularly in long-distance runners and cyclists. Few studies, however, have focused on the effects of recreational exercise performed at a moderate-intensity level on the reproductive function of men in the general population. A recent study published in the December 1, 2010 issue of Fertility and Sterility found that men who biked for at least 5 hours per week were more likely to have lower sperm concentrations and less active sperm than their non-exercising counterparts; however, overall, the data indicated that there is no apparent relationship between physical activity and semen quality.

Researchers from Boston University investigated 2, 200 male subjects, average age 36 years, attending infertility clinics in the greater Boston area during 1993-2003. At the start of the study, each subject answered a questionnaire that inquired about personal medical history, lifestyle choices and behaviors, and physical activity level. Based on the answers to the questions regarding exercise participation, the men were grouped according to exercise mode and exercise frequency. In order to determine semen quality, each participant was required to provide at least one semen sample which was assessed for ejaculate volume, sperm concentration, sperm motility, sperm morphology, and total active sperm.

The researchers found that neither regular physical activity (an average of 4 hours per week) nor exercise intensity (moderate versus vigorous) had an effect on the semen parameters assessed during the study. When the effects of exercise mode were examined, biking was associated with lower sperm concentrations and fewer total active sperm levels for all age and body mass index categories. The investigators suggest that mechanical trauma (e.g., scrotal compression from the bike seat) and prolonged, elevated core scrotal temperature may be factors; however, they note that further research is needed for confirmation.

Reference
Fertility and Sterility; December 1, 2010; "Physical Activity and Semen Quality Among Men Attending an Infertility Clinic"; Lauren A Wise et al.,.

Tips to Manage Asthma During Winter Sports

2010-12-07T13:15:00.001-05:00

The coughing and wheezing spells that have been coming from my household these last few days are not a result of an upper respiratory illness, but are caused by the cold, dry air--my children have asthma. The frigid winter months can trigger asthma symptoms in susceptible individuals, especially when they have been actively playing or exercising outdoors. The low temperatures and dry air are the precipitating factors.

Inhaled air is typically warmed and moistened through the nose. During exercise, most individuals switch from nose breathing to mouth breathing in order to meet the oxygen requirements of the activity. As a result, the air breathed in through the mouth while exercising in a cold environment does not get sufficiently warmed or moistened; thus, the cold, dry air reaches the lower airways and can cause bronchoconstriction and inflammation--both of which can trigger asthma symptoms.

Tips to Manage Asthma While Participating in Cold Weather Sports:

Take your asthma medications as directed by your physician.
Use a short-acting beta-agonist inhaler, such as albuterol, about 15 minutes prior to exercising to prevent an attack.
Have "rescue" asthma medications, such as albuterol or an EpiPen (for anaphylaxis) readily available during the activity.
Include warm-up and cool-down phases in your exercise session.
Wear a scarf or surgical mask over your nose and mouth to help warm inhaled air.
Limit physical activity or take the day off of exercise if you have a viral infection/upper respiratory illness.
Seek medical attention if your symptoms are not relieved or worsen.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
American Academy of Allergy, Asthma and Immunology

Journal of Athletic Training; 2005; pp. 224-245; "National Athletic Trainers' Association Position Statement: Management of Asthma in Athletes"; Michael G. Miller et al.,.

Physical Education Instructors, Coaches, and Athletic Trainers: Managing Asthma and Allergies in DC Schools Guide

Jammin' 4 Fitness

2010-12-03T18:14:00.000-05:00

It's time to get with the beat and break away from the monotonous tone of traditional exercise. Participating in a jam session may be just the answer for you to harmoniously fit a little physical activity into your life. Playing the drums or guitar in a rock band meets the federal governments physical activity guidelines for engaging in moderate-intensity exercise, according to the Centers for Disease Control and Prevention.

Energy expenditure for playing the drums or guitar in an active jam session is estimated to be 3 to 6 times greater than energy expenditure at rest. This equates to burning an extra 3.5 to 7.0 calories per minute when jamming. A surprise? Not to Dr. Marcus Smith of the University of Chichester and Dr. Steve Draper of the University of Gloucestershire who are the lead researchers responsible for the "Clem Burke Drumming Project."

The purpose of the "Clem Burke Drumming Project" was to determine the energy cost of Clem Burke, the drummer for the rock group Blondie, during concert performances. Clem Burke's heart rate, oxygen consumption, and blood lactate levels were measured during rehearsal tests. His heart rate and blood lactate levels were also monitored while he performed in concerts.

The results of the study showed that Burke's average heart rate during performances was 145 beats per minute, with peaks up to approximately 190 beats per minute--a level that exceeded his age predicted maximum heart rate of 168 beats per minute. Based on his heart rate response, his estimated total energy expenditure was 564 calories, with an average caloric expenditure of 412 calories. The researchers concluded that rock drumming entails a high rate of energy expenditure and "stamina to sustain optimum output, especially [for high-profile musicians] on tour."

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
Clem Burke Drumming Project

CDC: General Physical Activities Defined by Level of Intensity

Music Soothes the Soul and Feeds the Heart

2010-11-28T13:18:00.001-05:00

A sweet lullaby can gently hush an infant's crying. A romantic serenade can make a lover's heart swoon. A rock 'n roll beat can get an athletic team psyched for the big game. And, a joyous tune can strengthen the beat of your heart. There is no doubt about it--music is therapeutic and can enhance well-being.

Music therapy is a research-based form of treatment that is used to manage emotional, mental, social and physical issues. The American Music Therapy Association, Inc., states that music therapy is beneficial for:

Individuals of all ages
Persons affected by learning disorders and developmental disabilities
Brain trauma victims
Alzheimer's patients
Substance abusers
Individuals experiencing acute and chronic pain

Music therapy has also been shown to have positive effects on heart health, according to prestigious institutions such as Harvard Medical School and the University of Maryland Medical Center (UMMC). It is reported in the November 2009 issue of Harvard Heart Letter that music therapy can benefit your heart by reducing stress, lowering blood pressure and decreasing heart rate. Researchers from UMMC found that music also increases the blood flow to your heart by relaxing the inner lining of the blood vessels, which results in vasodilation; however, these findings occurred when the subjects listened to joyous music. When they listened to music that evoked anxiety, blood flow to the heart was actually decreased.

A music therapist can help individuals assess their needs and will design music therapy sessions that will be beneficial to your health. To learn more about music therapy or to find a music therapist in your area, visit the website of the American Music Therapy Association.

References
Harvard Heart Letter; "Using Music to Tune the Heart"; 2009

University of Maryland Medical Center: Joyful Music may Promote Heart Health

Laugh Your Way To Good Health

2010-11-26T13:32:00.001-05:00

Are you looking for a simple and easy way to boost your health? Try laughing. The act of laughing, whether it is in the form of a chuckle, giggle or guffaw, brings with it a wealth of health benefits. You can laugh alone, with friends, or in the company of strangers at a comedy club--no matter how or where you laugh you can expect great rewards.

Health Benefits of Laughter

Increased circulation of endorphins, which relieves stress and boosts mood.
Increased blood flow and oxygen supply.
Relief from muscle tension.
Decreased sensations of pain/discomfort.
Decreased risk for heart disease as a result of reduced stress levels. Chronic stress can damage the lining of the blood vessels making them more susceptible to a build-up of plaque, thereby reducing blood flow to the heart.
Burns calories. Researchers found that a hearty laugh can increase energy expenditure by 10 to 20 percent above resting levels (about 10 to 40 calories expended for a 10 to 15 minute bout of laughing).
Increases social ties/bonding with friends and family.

How to Bring Humor into Daily Life

Read humorous material, such as the "Funnies" section of your newspaper or a joke book, while you drink your daily cup of coffee.
Watch a funny T.V. show or movie after dinner.
Have a lunch date with friends that make you laugh.
Share a funny story with a co-worker before the office meeting starts.
When all else fails, laugh. Sometimes things are just out of your control and you have to let life take its course. In these situations, try to look for the good and humorous and hope for the best.

References
International Journal of Obesity (2007) Vol. 31; pp. 131-137; "Energy Expenditure of Genuine Laughter"; Buchowski, M.S. et al.,.

Mayo Clinic: Stress Relief from Laughter? Yes, no Joke

How to Avoid Holiday Weight Gain

2010-11-20T17:27:00.002-05:00

Aunt Edna's pie.....Grandma Carol's sweet potato casserole.....Mom's buttery stuffing.....it's no wonder that the needle of the bathroom scale may begin to tilt in the opposite direction of what you'd like during the holiday season. Fortunately, despite the calorie-dense food fare traditionally served during this time, the average weight gain is really only around one pound--with only 5 percent of the population gaining the proverbial 5 to 10 pounds, according to the American Dietetic Association.

This may be good news to some; however, caution at the dinner table is still warranted. One pound doesn't seem all that much but consider this, one pound of fat equals 3,500 calories. Note that this means you have to negate these 3,500 extra calories one way or another to maintain your body weight in the long term. The best approach is through a combination of exercise and dietary changes.

In general, in order for you to lose this extra pound of body fat within one week, you would have to create a caloric deficit of 500 calories per day. This means you would need to increase your daily energy expenditure by about 250 calories and reduce your total caloric intake by approximately 250 calories per day. In other words, you will have to forgo your daily fancy coffee drink and walk for an additional hour per day for the week.*

If you'd rather not risk the extra weight gain, the American Dietetic Association recommends that you do the following to keep your weight in check this holiday season:

Practice portion control. Use smaller plates to "trick" your mind into thinking that you are eating more.
On the day of your holiday dinner, cut calories from your other meals to balance total daily caloric intake.
Just have "samplings" of the higher calorie dishes and fill up on the healthier fare available (e.g., steamed vegetables).
Avoid conversing around the buffet table where temptations lie. Also, leave the dinner table when you are through eating. Your conversations can be carried on in another room where food and drink are not readily available.

*Values are for a person weighing 150 pounds and walking at a pace of 3.0 mph.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for adults and those at risk for or who currently have chronic health conditions.

References
American Dietetic Association

ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, Sixth Edition.

Can Exercise Behavior Be Related To Lower Body Esteem?

2010-11-18T13:21:00.000-05:00

Self-objectification is to perceive yourself as an object whose appearance is for the approval of others. In other words, you think that your main purpose of being is to be looked at and judged by others. This internalization of the judgement of others can lead to body shame, depression and dysfunctional behaviors, such as disordered eating. Although exercise has been shown to improve self-image and reduce depression, these effects can be mitigated in the individual who self-objectifies and uses exercise to improve physical appearance. In fact, it has been shown that women who self-objectify and exercise to control appearance actually report poorer body perceptions than women who self-objectify but use exercise to improve health.

The objectification theory, introduced by researchers Barbara Fredrickson and Tomi-Ann Roberts in 1997, was first used to describe the effects of a society that sexually objectifies the female body. It has since been applied to men. In recent years, men have been increasingly subjected to media promoting the ideal male physique--one that is muscular and defined. In a study published in the October 2005 issue of Sex Roles, investigators set out to examine the relationship of self-objectification, exercise and body image in men and compared these results to those obtained from women.

The researchers studied 153 subjects, ages 18 to 35 years, consisting of 82 men and 71 women. Subjects completed questionnaires that measured self-objectification, reasons for exercising (e.g., appearance, weight loss, health, fitness, etc.,), body esteem and self-esteem. The results indicated that men like women, who self-objectify and exercise for appearance enhancement tend to report lower body esteem. Study data also indicated that men and women who exercised to improve appearance, rather than to enhance health, were more likely to self-objectify.

The researchers conclude that individuals who self-objectify should be encouraged to view exercise as a means by which to improve health and fitness, not physical appearance, in an attempt to prevent poor body esteem.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Reference
Sex Roles; October 2005; "Reasons for Exercise and Body Esteem: Men's Responses to Self-Objectification; pp.495-503; P. Strelan and D. Hargreaves.

The Small Steps Between Giving Thanks and Making a New Year's Resolution

2010-11-14T11:24:00.001-05:00

Good health is a luxury that is often taken for granted. The fact that our mere existence is a miracle escapes us many times as we scramble to meet work deadlines and other obligations. These responsibilities have become our top priority, frequently at the expense of our own health. We believe that these things give worth to our existence, but forget that our beings won't exist if we do not value our health.

Unfortunately, harried decisions make for slow self-destruction. A cigarette to calm the nerves after a botched business deal. A fast food meal for the third time in less than a week because it's quick and cheap. A skipped exercise session to allow for more time to work on a presentation. Before we know it, poor health ensues and now the top priority becomes battling its effects on day-to-day life.

My challenge to you this holiday season is to bring your good health to the forefront by starting to make a list of your current physical abilities for which you are thankful, no matter how insignificant they may seem at first. Small steps will get you closer to your goal--taking no steps at all will not. Are you happy that you have the endurance to rake the leaves in your front yard or the strength to carry full garbage containers to the curb? Can you climb a flight of stairs without becoming breathless? Are you able to push your child's stroller with ease on a family walk?

From your list of capabilities for which you would like to give thanks, start to make another list consisting of New Year's Resolutions that will help you to maintain and expand upon these traits. Add new physical abilities that you would like to have as well. Think about the changes you can make and develop a plan that will allow for these accomplishments so that they can become next Thanksgiving's list of things for which you are thankful.

Tips on How to Stay Safe and Injury-Free During Home Exercise

2010-11-12T12:42:00.000-05:00

Exercising inside your home is an appealing option if you have a tight schedule making gym workouts less feasible. Despite its convenience, home-based exercise can lead to injury if the proper steps have not been taken to make the environment safe for physical activity. When creating your home-based exercise environment consider the following tips to increase your chances of an injury-free endeavor:

Flooring: Consider the nature of your activity when choosing an exercise spot in your home. Engaging in aerobic dance or jumping activities on your unprotected concrete basement floor is not recommended. Concrete does not absorb shock and can lead to overuse injuries, such as tendinitis and stress fractures, if jarring activities were to be repeatedly performed on it. Buy gym mats to absorb the impact of your exercise activity.
Ventilation: Choose a location where the air can freely circulate to prevent stuffiness. Consider cracking open a window to improve air flow during your exercise session. Use a fan to circulate the air if a window is not present.
Temperature: It is recommended that the indoor temperature be set in a range of 68 to 72 degrees Fahrenheit for safe exercise; however, you may find that you are more comfortable during the exercise session if the room temperature is kept around 65 degrees Fahrenheit.
Lighting: The area of your home in which you exercise should be well lit. This will prevent accidental falls from tripping over items not seen in the dim light.
Child-Proof Exercise Area: Treadmill burns are a common injury among children who accidentally brush up against a moving belt. If possible, install a barrier, such as a child safety gate, that separates your child from the treadmill and/or other exercise equipment with moving parts. Always unplug the treadmill or any other electric exercise machine after use.

For Healthy Teeth You Need To Brush, Floss And.....Exercise?

2010-11-06T14:52:00.001-04:00

What is the secret to a beautiful smile? Exercise. That's right. Individuals who regularly exercise have a lower risk for developing periodontitis, according to a study published in the August 2010 issue of the Journal of Periodontology. Periodontitis is a gum disease that destroys the supporting structures of the teeth (e.g., attachment fibers, bone, etc.,). If left untreated, periodontitis can lead to tooth loss.

The findings of the current study are supported by data obtained from an earlier investigation that was published in the August 2005 issue of the Journal of Periodontology. This latter study found that there was a 40 percent lower incidence of periodontitis in individuals who exercised, followed a healthy diet, and maintained normal body weight compared to their counterparts who did not share any of these characteristics. The researchers suggested that exercise helps to prevent periodontitis by three mechanisms:

Exercise lowers the risk for the development of type 2 diabetes, which is linked to an increased prevalence of periodontitis.
Physical activity plays a role in modifying the inflammatory response of the body (e.g., decreasing C-reactive protein, an inflammatory marker in the blood) and, therefore, may prevent periodontitis via this physiological mediator.
Exercise may protect against periodontitis by reducing prostaglandin synthesis in the gum tissues. Prostaglandins are a group of chemicals that play a role in inflammation.

A third study reported that the effects of physical activity on periodontitis can be mitigated by smoking. This investigation,which was published in the October 2005 issue of the Journal of Dentistry found that physical activity significantly reduced the incidence of periodontitis in nonsmokers and former smokers, but not in current smokers.

To maintain a healthy smile you should visit a dentist twice a year, or more frequently if you notice changes in your teeth or gums. Notify your dentist if you experience redness, bleeding, swelling, and/or tenderness of your gums or loose adult teeth. Receding gums and chronic bad breath are reasons to contact your dentist as well. Frequent brushing, flossing and avoidance of certain foods and beverages, such as sugary sodas, will help to promote oral health. And, don't forget that exercise does the body good--from your smile to your toes.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Kidney Stones and Exercise

2010-11-04T15:28:00.000-04:00

The National Kidney Foundation reports that approximately 1 in 10 people will experience a kidney stone at some point during their lives. The prevalence of kidney stones is increasing in the United States for both adults and children. A kidney stone is a hard mass composed of mineral and acid salts that begin to crystallize because the urine becomes too concentrated (i.e., not enough liquid for the amount of waste present). The crystals begin to combine with other elements forming a mass. Some kidney stones are small enough to pass through the body without causing pain; however, if the stone is too large and does not move, a back-up of urine occurs and results in pain.

Risk Factors for Developing Kidney Stones

dehydration/consuming too little water
inactivity
excessive exercise
high salt or high sugar diet
obesity
diabetes mellitus
hypertension
infection
family history
urinary tract abnormalities
gastric or intestinal bypass surgery

Symptoms of Kidney Stones

severe pain in the back or side that may spread to the abdomen or groin area
painful urination
blood in the urine
nausea
vomiting
fever and chills

The Role of Exercise in Kidney Stone Formation and Prevention

Excessive exercise, such as marathon running, can increase the risk of kidney stone formation in susceptible individuals because it can lead to dehydration from fluid lost through sweat. This, in turn, increases the concentration of waste products in the urine and makes it more likely that crystals will form. To prevent dehydration, approximately 16 to 20 fluid ounces of liquid per pound of body weight lost through sweat should be consumed within two hours after completing exercise.
Inactivity can increase the risk of kidney stone formation because of its role in the development of obesity, diabetes mellitus and hypertension. The National Kidney Foundation recommends that you have a goal of exercising for 30 to 60 minutes on most days of the week to lower your risk for these diseases.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
National Kidney Foundation
Up-To-Date: Dietary Factors and Medical Problems that Increase the Risk of Kidney Stones
ACSM Position Stand: Exercise and Fluid Replacement

How Much Exercise Do I Have To Do If I Eat This? A Look Into The Haunting Facts About Halloween Candy

2010-10-31T13:36:00.000-04:00

If you are like me, you might be tempted to set aside a treat or two for yourself when handing out Trick-or-Treat candy tonight. Before you do, consider these potentially frightening facts:*

Mars Twix PB chocolate cookie bars, Net WT 1.68 oz, contains 250 calories. To burn off these calories, you would have to walk at a pace of 3.5 mph for approximately 52 minutes.
Nestle Butterfinger bar, Net WT 2.1 oz, contains 270 calories. To negate these extra calories you would need to participate in an aerobic dance class for about 37 minutes.
Snickers bar, Net WT 2.97 oz, contains 280 calories. You would need to rake leaves for approximately an hour to maintain a caloric balance if you ate one of these.
Hershey's Zero bar, Net WT 1.85 oz, contains 230 calories. Jogging for approximately 28 minutes will justify this indulgence.
3 Musketeers Truffle Crisp bars, Net WT 1.10 oz, contains 170 calories. Approximately 48 minutes of bowling will burn off these extra calories.

*Exercise times are estimated for an individual weighing 150 pounds.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
Compendium of Physical Activities: Classification of Energy Costs of Human Physical Activities; Barbare E. Ainsworth et al.

ACSM's Guidelines for Exercise Testing and Prescription

The Garden Path to Better Health

2010-10-28T13:11:00.000-04:00

A walk through a public garden may be your answer to inner peace and good health. The health benefits for the mind, body and spirit that are obtained from walking are well documented. Research has also shown that gardens offer therapeutic benefits to visitors and onlookers. Investigators recently looked at the combined effects of these practices, along with reflective writing of the experiences, on symptoms of depression in older adults.

The results of the study, which were published in the September/October 2010 issue of Holistic Nursing Practice, revealed that garden walking and reflective journaling significantly decreased the participants' scores obtained from the Geriatric Depression Scale (GDS) questionnaire when compared to scores derived from the GDS before the intervention. Forty participants, mean age 71.3 years, underwent 12 garden walks through the Morikami Japanese Museum and Gardens in Delray Beach, Florida at their convenience. Subjects were given a walking guide and a journal for reflective writing. Each walk was designated a different theme (awareness, possibility, transition, connection, journey, trust, joy, freedom, forgiveness, reflection, gratitude, and fulfillment) and involved 6 designated sites along the mile path at which the participants were to stop and reflect on the garden surroundings and the written descriptions on the point marker.

The intent of the study design was to create integrality - a state in which "the human and environmental energy fields are integrated, inseparable, and affect each other," according to the authors. The researchers concluded that the combination of reflective journaling and experiencing the natural beauty present on the garden walk helped the subjects to feel part of the "big" picture and to develop an understanding of how they fit into that picture. It is thought that this connectedness results in inner peace and alleviates depression.

Reference
Holistic Nursing Practice; September/October 2010; pp. 252-259; "Garden Walking for Depression: A Research Report"; Ruth McCaffrey et al.

The Glowing Truth About Women and Sweat - A look into gender differences of the sweat response to exercise

2010-10-24T12:30:00.000-04:00

Women sweat; and, physically trained women sweat more than untrained females. Furthermore, both groups of women sweat less than their male counterparts. In other words, men are more efficient at sweating than women, according to a study published by Japanese scientists in the October 2010 issue of Experimental Physiology.

Sweating is associated with negative connotations by some; however, it is a necessary response to cool the body and maintain its core temperature. In athletics, an efficient sweating response gives the participant the advantage. An individual who is able to effectively cool his body will be able to exercise longer.

In the current study, the researchers examined the effects of physical training on the sweating response in four groups of subjects: physically trained females; untrained females; physically trained males; and, untrained males. The subjects performed an hour-long continuous cycling exercise during which the intensity was increased every 20 minutes. The temperature and relative humidity of the exercise testing room was held constant. Recordings of the subjects' body temperature, sweat rate, number of activated sweat glands, and the amount of sweat output per gland were taken at each workload.

Data from the study indicated that both the physically trained male and female participants started sweating at lower mean core body temperatures compared to their unfit counterparts. However, it was found that exercise training in men led to greater improvements in the sweat response to exercise, revealing a gender difference in adaptation to exercise training. Untrained females had the least efficient sweating response to exercise, requiring an achievement of a higher mean body core temperature before the sweat response was elicited.

Reference
Experimental Physiology; October 2010; pp. 1026-32; "Sex Differences in the Effects of Physical Training on Sweat Gland Responses During a Graded Exercise"; T. Ichinose-Kuwahara et al.

Americans Need to Step Up the Activity

2010-10-17T19:33:00.000-04:00

Americans aren't keeping in stride with other countries when it comes to measuring activity level according to steps taken per day. A study published in the October 2010 issue of Medicine & Science in Sports & Exercise found that Americans take fewer steps per day than adults in Japan, Australia, and Switzerland--countries in which the obesity rates are lower compared to the United States. On average, American adults are taking 5,117 steps per day compared to 7,168 steps per day in Japan; 9,695 steps per day in Australia; and 9,650 steps per day in Switzerland.

In the study, men took more steps than women. Individuals who were single or who had a higher education were likely to take more steps, as well. Findings also showed that fewer steps were taken by older adults and individuals who were overweight or obese. The researchers suggest that Americans need to walk approximately 30-40 minutes per day to match the number of steps taken by adults in the other countries studied.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Reference
Medicine & Science in Sports & Exercise; October 2010; pp. 1819-1825; "Pedometer-Measured Physical Activity and Health Behaviors in U.S. Adults"; David R. Bassett JR. et al.

Recess Time at Work?

2010-10-15T11:09:00.000-04:00

How would you like to go back to the days of recess? My guess is that many adults would jump at the prospect. Fortunately, the idea does not have to be a mere fantasy. Antronette K. Yancey, MD, MPH, Professor in the Department of Health Services at UCLA School of Public Health and Co-Director of the UCLA Kaiser Permanente Center For Health Equity has created Instant Recess, a program developed to provide adults in the workplace with 10-minute exercise breaks during the day.

The goal of Instant Recess is rooted in the concept of the "built" environment; that is, it's designed to create a surrounding and atmosphere that fosters increased physical activity by its occupants. Instant Recess, with its simple exercises taken from sports and dance moves and performed to music, makes exercise enjoyable for individuals who are out-of-shape, overweight/obese, or who are new to exercise. Dr. Yancey wants to empower people to become "Champions for Change" by choosing active pursuits over sedentary habits.

For Instant Recess to be effective, employers need to integrate the program into the work environment at specific times of the day, such as during regularly scheduled meetings. The activities should be performed at a level that allows street clothes to be worn, yet challenging enough that the time spent counts toward the federal government's recommendation of 150 minutes of physical activity per week to promote health.

If you are interested in implementing the Instant Recess program into your work environment visit Dr. Yancey's website at ToniYancey.Com for more information.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Lifestyle Behavior Effects Number of Sick Days and Job Productivity, Study Says

2010-10-07T20:32:00.001-04:00

Health-related choices made at home effect productivity on the job and the number of sick days taken by employees, according to a new study published online September 27, 2010 in Occupational and Environmental Medicine. Researchers studied the lifestyle habits of 10,624 workers from 49 companies in the Netherlands during the period of 2005 to 2009. The participants answered an online questionnaire that required them to rate their work productivity on a 10-point scale during their most recent workday and the number of sick days they took during the previous 12 months. Additionally, subjects answered questions regarding their physical activity level, smoking and alcohol habits, and fruit and vegetable consumption. Body weight and height were collected from the questionnaire as well.

The researchers reported the following findings:

Obesity, low levels of activity, and smoking were associated with a greater number of sick days.
Obesity, smoking, and a diet lacking in fruits and vegetables were linked to a decrease in job productivity.

The investigators concluded that lifestyle behaviors and obesity account for more than 10 percent of sick leave and decreased work productivity. They suggest that primary interventions targeting lifestyle choices may maintain a productive workforce.

Source
Occupational and Environmental Medicine; September 27, 2010; "The Role of Obesity and Lifestyle Behaviours in a Productive Workforce"; Suzan J W Robroek et al.,.

Can Reading Your Emails Get You In Shape?

2010-10-05T20:04:00.000-04:00

The key to staying on the track toward good health and better fitness could lie in your email inbox. A behavior-changing program called Alive! will send you weekly emails filled with tips, information, and personalized goals that will keep you motivated and moving in your journey to better health. The Centers for Disease Control and Prevention funded the development of the Alive! program.

This email-based lifestyle intervention program has been proven to effective in improving the dietary intake and physical activity levels of its participants. It offers three plans from which you can choose to either increase your exercise level; increase your intake of fruits and vegetables; or change your diet by decreasing your consumption of sugars and "bad" fats (trans and saturated fats) toward one that is composed of "healthy" fats (mono- and polyunsaturated fats) and whole grains. Each path will be followed for 12 weeks.

How it Works:

Complete an initial questionnaire regarding your current diet and physical activity level.
Alive! will help you to set personal goals related to your chosen path based on the results of the questionnaire.
Receive customized weekly emails devoted to helping you achieve your goals and adhere to a healthy lifestyle. You will also have access to interactive tools that will help you stay the course.

For more information about this program visit Alive!.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Fall Fitness Fun For Families

2010-10-01T19:47:00.001-04:00

The research is compelling, better health comes from less time sitting and more time spent being active during leisure periods of the day. It's all too easy to decrease your activity level when the season changes from warmer to cooler; but, the end of summer doesn't mean an end to active pursuits. The cool, crisp days of fall are full of opportunities to get out and get active. Try these family fall activities that provide fun and fitness:

Take A Fall Colors Hiking or Biking Tour. What better way to experience Nature's beauty than to experience it first hand. Reap the cardiovascular benefits of a hike or bike ride while stimulating your senses of sight, smell, and sound. To find a tour where you can actively enjoy the beauty of the colorful trees, the sweet scent of their foliage, and the gentle crunching of fallen leaves underfoot, visit MichiganRing.com. Or, if you prefer a self-guided endeavor, visit MetroParks.com.
Go Apple Picking. Apple picking is an activity that truly offers sweet rewards. It not only works your legs as you walk around the orchard, but it strengthens your arms and core as you pick and carry the apples. To find an orchard near you visit AllAboutApples.com.
Visit a Pumpkin Patch. The search for that great pumpkin will get your heart pumping as you trek through the patch. To help you pick the best pumpkin visit PumpkinPatchesAndMore.org.
Navigate a Corn Maze. Will you be able to find your way? Take an adventure through a corn maze to challenge your wit while you get fit. For more information, visit CornMazesAmerica.com.

Exercising But Not Losing Weight?

2010-09-26T13:19:00.000-04:00

It is a frustration to be doing everything "right" to lose weight, only to have the needle on the scale not budge, even just a bit, in reflection of your efforts. This especially holds true if you are taking the time to exercise. So what could be the problem? You actually may not be expending as many calories in a day as you think. Recent research suggests that some individuals tend to compensate for the extra energy spent during an exercise session by decreasing their activity in other tasks throughout the rest of the day. In the June 2010 issue of Medicine & Science in Sports & Exercise, researcher Eirini Manthou and colleagues reported findings that obese and overweight women who fell short of their weight loss goals despite participation in an exercise program were compensating for the intervention by being less active during tasks throughout the day; therefore, their total daily energy expenditure was not great enough to promote fat loss.

The investigators wanted to determine the role that nonexercise physical activity played in helping individuals who were involved in an exercise program to lose weight. The subjects included 34 previously inactive women who were either overweight or obese. All subjects participated in an eight week supervised exercise training program that included exercising for 150 minutes per week. They were randomly assigned to one of two groups: exercising twice per week for 75 minutes per session or exercising for five days per week for 30 minutes per session. Each participant wore a heart rate monitor and recorded her daily activities in a 24-hour physical activity diary and her energy intake in a food diary the week prior to the exercise intervention and during week 8 of the study. Body composition of the subjects was determined by leg-to-leg bioelectrical impedance scales.

All subjects completed the 8-week exercise training program. No significant changes in body fat for the group as a whole occurred, nor were there any significant differences in fat loss between the two exercise groups; however, there were significant individual changes in body fat noted. Those women who lost body fat were classified as "responders" and those who did not were labeled "nonresponders." Further examination revealed that the responders total daily energy expenditure was greater than the nonresponders; and, that this difference was the result of changes in physical activity performed outside of the supervised exercise sessions. This behavioral change accounted for the 13 percent variance noted in fat loss between the responders and nonresponders.

The findings of this study highlight the important role that total daily energy expenditure plays in weight control. Exercise can help, but if you view it as a license to take it easy the rest of the day, you can be mitigating its role in weight loss. For weight management, the amount of energy that you expend during your daily tasks is as important as the amount you burn during an exercise session.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Source
Medicine & Science in Sports & Exercise; June 2010; pp. 1221-1228; "Behavioral Compensatory Adjustments to Exercise Training in Overweight Women," Manthou, E. et al.,.

Sports Massage Therapy

2010-09-18T20:08:00.001-04:00

Elite and recreational athletes alike are turning to sports massage therapy to aid in recovery from strenuous workouts and improve exercise performance. Although massage therapy has been practiced for thousands of years in cultures around the world, it wasn't until the mid-1800's that its use became widespread in the United States. Since that time, massage therapy has gone in and out of popularity with the American public. There are many different types of massage therapy, of which sports massage is one.

Sports massage entails manipulation of the muscles and soft tissues using techniques designed to meet the particular needs of the athlete. Advocates of sports massage therapy claim it does the following to help athletes:

Improves blood circulation.
Promotes removal of lactic acid, a byproduct of strenuous exercise.
Increases lymphatic drainage.
Repairs damaged muscle.
Decreases muscle discomfort and stiffness.
Improves flexibility and range of motion.
Decreases blood pressure.
Releases endorphins and serotonin, thus enhancing mood.
Relieves stress.

According to the National Center for Complementary and Alternative Medicine, a division of the National Institutes of Health, scientific evidence supporting or refuting the effectiveness of massage therapy in general is limited. However, they acknowledge that for certain subsets of individuals it may be effective by resulting in decreased anxiety, blood pressure, heart rate, pain (especially in the back and neck), and enhanced mood states. They also note that when massage therapy is performed by a trained, professional therapist, it is relatively safe.

Massage therapy can have a few temporary side effects such as discomfort, swelling, and bruising of the tissues manipulated and an allergic reaction to the oils and lotions used by the therapist. Furthermore, massage therapy should not be performed on areas affected by recent surgery, over broken bones, sprains, bruises, blood clots, tumors, open sores, and skin infections. Vigorous massages should be avoided over bones affected by osteoporosis and in individuals with blood disorders. Pregnant women should seek the approval of their physician prior to using massage therapy.

Considerations Before Getting a Sports Massage

A trained and experienced massage therapist can increase the effectiveness and safety of the massage. Look for credentials such as: Licensed Massage Therapist (LMT), Licensed Massage Practitioner (LMP), and Certified Massage Therapist (CMT).
Massage therapy should not replace medical care, but be used to compliment it.
Seek the advice of your health care provider if you have a health condition or concerns about the appropriateness of massage therapy for you.

Source for More Information
National Center for Complementary and Alternative Medicine

5 Reasons Why Your Teenage Daughter Should Participate In Sports

2010-09-11T14:39:00.001-04:00

The health benefits associated with sports participation for teenage girls extend beyond a reduced risk for obesity, diabetes, osteoporosis, and other chronic health conditions later in life. Increased physical activity is linked to a decrease in risk-taking health behaviors which could have negative consequences for the female that last a lifetime. Below is a summary of benefits young women obtain through sports participation.

Impact of Sports Participation on Health Risk Behaviors of Teenage Females

Reduced risk for teen pregnancy. According to the website of The National Campaign to Prevent Teen Pregnancy, non-athletic teenage females are more than twice as likely to become pregnant than their athletic counterparts.
Decreased use of illicit drugs. Female athletes are less likely to use cocaine, marijuana, heroin, speed, PCP, and LSD compared to teen females who do not participate in sports.
Less likely to smoke cigarettes.
Greater likelihood of wearing a seatbelt. According to The Women's Sports Foundation Report: Health Risks and The Teen Athlete, athletic females are 1/3 times more likely to wear seatbelts when riding in vehicles than their nonathletic counterparts.
Reduced risk for committing suicide. This lower risk may be due, in part, to the fact that athletic females have higher levels of self-esteem than their nonathletic counterparts.

Sports participation can be a win-win situation for the teenage female. Unfortunately, research shows that girls are less likely to be active than boys. Attempts should be made to help the young female find activities she enjoys.

Sources for more information
The Women's Sports Foundation
The National Campaign to Prevent Teen and Unplanned Pregnancy