Genesys Offers Women a Chance to “Renew” Their Lifestyle

Grand Blanc, MI – Genesys Athletic Club (GAC) now offers women a new, 12-week weight loss and fitness program that emphasizes small lifestyle changes, attainable goals, and plenty of fun and education.

A free, informational session for “Renew,” the name of this new program, will take place Tuesday, April 13, at 6:30 p.m., at GAC.

The 12 weeks of Renew are packed with personalized wellness coaching; support and encouragement; and education on nutrition, emotional eating, food choices, body image, overcoming health and exercise obstacles, and staying positive.

Each woman is assigned her own wellness coach who will guide her on a lifestyle change journey. Monthly support groups, private studio fitness classes, stress management education, meal preparation and portion control also are included in the 12 weeks of Renew.

Cost of the program is $349. Groups of 11 will receive a one-person-free discount. (GAC employees and Genesys employees also receive a discounted rate.)

To sign up for the free informational meeting on April 13, please call Genesys Athletic Club at 810-606-7846.

Genesys Athletic Club is located on the Genesys Regional Medical Center – Health Park campus in Grand Blanc Township (off I-75 at Holly Road).

Genesys Athletic Club recently was named best fitness facility in Genesee County by area residents.

Genesys Athletic Club Hosts Zumba Night Fundraiser for Cancer Patients

Grand Blanc, MI - Genesys Athletic Club (GAC) will host Zumba Night – Shakin’ it for a Cause – a fundraiser to benefit Genesys cancer patients. The event, open to the entire community – will take place Friday, April 30 from 6 p.m. to 9 p.m., at GAC.

Cost is $30 for early registration before April 14. After April 14, cost is $35.

The evening includes a 90-minute Zumba class featuring some of the top Zumba instructors in the area, door prizes, raffles, appetizers, a 25 percent discount coupon to the GAC pro shop, and an official Zumba-wear trunk show.

The first 75 registrants will receive a free Zumba gift.

A portion of the proceeds from this Zumba event will go to Reunion with a Cause, an annual walk held at Holly High School to remember loved ones lost to cancer and to celebrate cancer survivors. Sponsored by Genesys Health Foundation, this event includes music, entertainment, food, and a candle lighting ceremony.

Funds raised from Reunion with a Cause are used to help Genesys cancer patients pay for medications, medical equipment, rental equipment such as wheelchairs, private pay aides, transportation to and from cancer treatments, and other special needs not covered by health insurance. Last year almost $60,000 was raised from Reunion with a Cause.

To register for Shakin’ it for a Cause, call Genesys Athletic Club at 810-606-7300.

For more information on Reunion with a Cause, call Genesys Health Foundation at 810-606-6020.

Introduction to Kettle Bell Fitness Training to be Held in Troy

A Kettlebell workshop will be held Sunday, December 13th from 11:00-2:00 at Krav Maga Detroit
in Troy. This workshop is for anyone looking to learn about kettlebells for the first time, and for people with some kettlebellexperience who want to improve their technique. Anyone currently taking our classes or for those who would like to start our classes would certainly benefit from this course. If you are looking to kick-start you
kettlebell knowledge then this class is for you. Space is limited, so pre-registration is required. Cost is $30 for the class. The class is open to everyone and no equipment is necessary. Class is from 11 a.m. – 3 p.m. at Krav Maga Detroit, 950 W. Maple, Troy, MI 48094. Class will be led by Bob Budai and Johanna Funk, certified Kettlebell Instructor/Trainers. To register, please call 248-643-4448 or email: info@kravmagadetroit.com

Running: Knowing the Risks and Benefits!

As the warm weather approaches, runners who’ve been using indoor tracks and treadmills during the winter will be coming outdoors to exercise.  Here’s what you need to know before you begin an outdoor running regimen.

PREPARATION

Before you hit the pavement—cement, asphalt or track— see your primary care physician, says St. Joseph Mercy Oakland family medicine specialist Ricardo Cabrera, MD.  He or she will determine if you’re healthy enough to run.  “If you have medical discomfort, bring it to the attention of your physician,” Dr. Cabrera advises.

Secondly, you’ll need the proper equipment and clothing.  Dr. Cabrera recommends dressing appropriately for the weather.  Wear shoes that fit properly.  Then, prepare your body.  Do warm-ups, such as stretches.  Most importantly, start slowly and increase your distance as your stamina improves.  “The biggest mistake is doing too much too soon,” he warns.  “Ease into it and be patient.”

With running shoes, it’s not how much you spend; it’s the right fit that counts. Often, people think that the more expensive the shoe, the better it is.  Dr. Cabrera says that’s not the case.  The shoe should not be too big, too small or loose, and “you need a reasonably good arch support,” he suggests.  Socks should always be worn to prevent friction. Breathable cotton is best since it absorbs sweat.

Dr. Cabrera also recommends whenever possible picking a surface that will limit injury.  Tracks are best because “they are meant to run on.”  A track has a cushion to absorb shock and has some give, where hard surfaces can be tougher on knees or ankles.  At the same time, a soft surface, like the beach “can cause pain and discomfort because you don’t have the support” of a harder surface, he advises.

In inclement weather, runners may want to use a treadmill to keep up the momentum.  Dr. Cabrera says treadmills are “a good alternative to running outside,” but there is a downside.  Runners have been known to fall off treadmills because they are going so fast. If you use a treadmill, take the proper precautions.

And what about diet?  Dr. Cabrera says a balanced diet is best.

BENEFITS

According to Dr. Cabrera, running is good for your health. “Running has cardiovascular benefits that will enhance your overall well-being.  It makes the body run more efficiently, and can help fight illness, lower bad cholesterol (LDL) and increase good cholesterol (HDL).”

Ricardo Cabrera, MD, joined the medical staff of St. Joseph Mercy Oakland in Pontiac in August 2008.  A board-certified specialist in family medicine, Dr. Cabrera earned his medical degree at the Autonomous University of Guadalajara, Mexico, and did his residency at North Oakland Medical Centers (now Doctors Hospital), where he chaired the Department of Family Medicine.  His professional memberships include American Academy of Family Practice, American Board of Family Medicine, Michigan State Medical Society and Oakland County Medical Society.

Fitness: The Most Bang for Your Buck

The Beach Season is here! This is a questionable time in the fitness industry – people made their New Year’s Resolutions, which commonly included getting in better shape, exercising more, etc. Gyms and health clubs love this time because memberships spike up. However, the gyms count on the fact that they can oversell memberships because the actual use of the facility may only stay busy until the Spring when all those well-intended resolutions start to fizzle.

In a three year study, economists at the University of California at Berkeley and Stanford University combed through 8,000 gym-membership records in the Boston area and found that about 80 percent of the members with a monthly contract were paying significantly more than they would have if they had gone on a pay-per-use basis. That’s because the members had overestimated their gym usage and went fewer than five times a month, on average — far less than they had initially projected.

The result: an average user paid $17 per workout, even when a $10 pay-per-use option existed. And that added up. Members were losing on average $700 over the life of their monthly or annual gym contracts.

Now that warm weather is upon us, and given the current economic situation, people are re-examining how they spend their money. While there are the people who actually use their memberships, and people who will continue to waste their money on memberships (even the cheaper memberships that are available), many others are tightening their finances and dropping that monthly or annual fee.

At the same time, many gyms – both large and small – are at risk of going out of business. The problem is that most people still need to exercise, and do have the desire to do so, but don’t know where to go.

Here are my recommendations of how to save your gym fee best by creating your own gym at home. The numbers are estimations, but should be pretty close and will save you money and time (the two most precious commodities these days) in the long, and possibly short, run. So, depending on what your gym costs would be for you/your family/etc., here we go:

The free to $25/year membership

This is for all you college students who are used to having access to a gym at school and then you graduate and find out that now you have to pay for things. It is also for those people who have belonged to certain gyms forever and are paying a minimal fee at this point. One of the best pieces of equipment anyone can use is completely free: your own body. It is amazing to me how many strong looking people who lift a lot of weight cannot even handle their own body weight. Just for fun one day (and because I’m kind of a geek), I spent 10 minutes thinking of as many different types of pushups, pull-ups, and squat variations that I could. In the 10 minutes, I came up with 21 different pushups, 11 different pull-ups, and 19 different squats. Over the course of my fitness career, I have done countless other variations of those, as well as other types of exercises. The point is that bodyweight training is one of the most useful, functional, and simple fitness training you can do. It involves minimal space and equipment, and can be done anywhere at anytime.

Depending on where you live, work, or choose to train, you can perform bodyweight exercises using whatever is found in your environment – stair climbing, jumping over furniture, pull-ups from I-beams in a basement, etc. These are all great options and don’t cost a thing. If you have a few extra dollars to spend, I suggest a jump rope ($5-$10) found in any sporting goods store, and a flexband (~$20) such as one found through Jumpstretch, Inc. (www.jumpstretch.com). Additionally, no matter what type of exercise you are doing, everyone should own a foam roller to promote the recovery process (see Health and Leisure December 2007) – $10-$20 at Perform Better (www.performbetter.com).

$10/month ($120/year)

Many gyms are now offering these greatly reduced membership prices compared to some of the other “Globo-Gyms” out there. While these certainly offer people the opportunity to waste less money, $120 per year is still a big waste if unused. For the money you save, I would recommend purchasing the items stated above (jump rope and flexband) – $25, and a kettlebell – found nowadays in various places. The kettlebell is one of the most well-rounded and versatile pieces of equipment you will find, that also conveniently fits in a closet, under a bed, etc; and requires minimal space to use. The other benefit of the kettlebell is that amazing fitness results can be achieved in a relatively small amount of time (< 30 minutes per day).

$20/month ($240/year)

Now you have an extra $120 (remember, you are buying all the things listed above for $120) to use to add something unique to your home gym. The TRX Suspension Trainer from Fitness Anywhere (www.fitnessanywhere.com) is basically two adjustable nylon straps with handles/loops on the ends. It can be hung from a door (great tool if traveling) or ceiling support, and can be used to complement all bodyweight exercises for any part of the body. While similar items exist that cost less, the TRX was developed by a Navy SEAL and has been around long enough to set the standard by which the other competitors continue to chase after, but have yet to catch up with. I told you that you have an extra $120 but the TRX retails for about $150 – do yourself a favor and spend the extra 30 bucks.

$30/month ($360/year)

This one is very simple, now that you bought all the stuff above, use the extra $120 and hire a personal trainer who can teach you how to use all your new toys. Just make sure that the trainer is actually knowledgeable about all this equipment. As this article is about getting away from the gyms, most gym-based trainers do not use this equipment and therefore are not necessarily experts on training people with it. The $120 will generally get you 1-3 sessions with a trainer – a good start to get you going safely in the right direction.

$50/month ($600/year)

One of my favorite pieces of equipment is something that most clients think I am crazy for having. A Battling Rope is a large diameter (1.5-2 inches) rope ranging in length from 30-100 feet. The downfall of this equipment for a home gym is that you need enough space for at least half of its length to be laid out without obstructions, and if you choose the manila rope (the more common type) it can tend to “shed” and requires vacuuming after each use. The benefits however, are AWESOME! Endurance and strength are challenged like no other when performed appropriately. Ropes generally range from $100 to $250 for 30-50 foot ropes depending on where they are purchased (www.immortalusa.com or www.artofstrength.com are two recommended sites). Depending on which you choose, you may have some money left over (you had $240) – use it for another personal training session or at least a DVD on the ropes.

$100/month ($1200/year)

An extra $600 goes a long way. This is where more of the “typical” home gym items should be purchased if you feel it is necessary: Dumbells/barbells with plates, medicine balls, stability balls, etc; or additional pieces of the previously mentioned equipment can help fill any voids in your exercise program. Another option is additional training sessions to help show how to fill those voids without additional equipment being purchased.

While many people picture home gyms including items such as treadmills, bikes, stair masters, or large “Universal” pieces of resistance equipment – I personally don’t initially recommend them for home gyms for a few reasons: they are big, expensive, and cannot be used for multiple functions. This article is about getting the most bang for your buck, therefore equipment should be more reasonably priced, not take up a lot of space, and every piece I mentioned buying serves multiple fitness purposes, including strength, endurance (cardiovascular and muscular), flexibility, balance, speed and agility, and last but not least – weight loss. If you want the other stuff, that’s up to you; I would recommend waiting until the following year to buy it if you really feel the need.

Additional resources that provide most of this equipment are:

1. Wateman Fitness Equipment – located in Livonia, MI which will give you further savings on shipping (www.wateman.com)

2. Power Systems (www.power-systems.com)

Good luck, and have fun.

For more information on home gym setup, or personal training utilizing all the equipment mentioned, email Bob at bob@functional-strength-training.com, or visit his website at www.functional-strength-training.com.

Get Fit Challenge Contest Winner Update

Health & Leisure:  How do I feel today compared to when I entered the Get Fit Challenge?

Elizabeth Schmaltz: When I entered the contest, I was at a point in my life where I knew something needed to change, but I wasn’t sure what to change, or how. I think like a lot of people, when you’re trying to discern what’s broken but you can’t quite figure out what it is, you either get easily overwhelmed and quit, or try to change a lot of things at once. I decided to enter this contest, enroll back into classes for another bachelor’s degree and begin a search for a new job all at one time! I had a gym membership to Bally’s already, and would stop in from time to time just to make sure the treadmills were still there in the event I ever decided to try them. Or, would randomly tuck myself into the back of a yoga/Pilates class, not because I enjoyed it, but because I thought it was what I should do. My point in saying all this, was when I sat down and wrote my essay on why I wanted to lose weight, I was hoping you would pick me because you saw potential (and maybe that I was funny. Maybe!).

Today, as I am sitting here, I just want to hug the old me, and let her know how the story turns out (except I have yet to know!). In the two years it’s been since I’ve started this Elizabeth overhaul, I feel as though I have become a completely different person, and to my surprise, am really comfortable with that! I’m still me, but I’m a better version of me. I’m known in my office as the ‘healthy eater,’ which is a role I’ve never had before, and am happy to have. Don’t get me wrong! I still have days when I traipse through the office with Taco Bell in tow, but for the most part I do what I can to make sure whatever I’m eating has some sort of nutritional content. I’ve also become the person who has been known to schedule days off around classes offered at the gym, something, I myself, sometimes can’t believe. I have also just started taking aerial yoga classes!! It’s very Circ Du Soleil, and as a person who gets tangled in my own bed sheets, I didn’t know if I would be able to do it, but I’m there every Saturday flipping upside down from a cloth hammock suspended from the ceiling! When I first suggested it, my parents suggested that maybe I wear a helmet, as I may be a little clumsy, but it’s actually a lot of fun! (Way better than when I tried Bikram yoga last summer…I didn’t realize 105 degree room packed with 50 people would be quite so hot!!). I’m working out with my new trainer twice a week, plus he runs a Saturday afternoon boot camp for some of his clients, which I go to just about every Saturday. I have to laugh as I am writing because now it appears as though I have become an exercise crazed maniac who does nothing but run laps and eat tofu (a person at whom I would have scoffed a few years ago), but I can honestly say that I am a changed person. I went from wandering around the gym without a purpose to changing work schedules with a co-worker to pick up an extra yoga class during the week.

HL: What was your biggest challenge after completing 12 weeks with Brian?

ES: I don’t know exactly how to answer this because I trained with Brian for almost a year and a half! Really, the only issue I faced was when I changed trainers in January of this year. I met with Aaron before I officially changed over to him, but was still really nervous about it. Brian and I had settled into a routine and worked really well together, and I became really nervous about changing everything. Much to my surprise, a lot of old insecurities began to creep up and I didn’t know if I would be able to keep up with a new trainer, what he knew about me and my abilities, if he was going to make me do push ups all the time (which he does, incidentally! Secretly I don’t mind….much) etc. I remember being on a treadmill one day and toying with the idea of not working out with a trainer anymore, but as quickly as that thought enterer my mind, it left. I need the accountability a trainer offers, their expertise (because even though I work out 5-6 days a week, once workouts get beyond squats and lunges, I have a tendency to still get a little lost), and both Brian and Aaron push me to work as hard as possible during my time with them and on my own.

HL: What did Brian do to help you stay motivated, focused and allowed me to continue on?

ES: When I first started training with Brian I was super motivated and excited, so Brian’s job became to keep me from being really overwhelmed, and perhaps his biggest task was keeping me focused – not only on whatever he had me doing at the time, but just focused overall. From the very first workout, he went around the weight section with me, set up a circuit routine which included how many reps of each exercise to do, where the weights should be set, and even made sure I knew which machines to do and in what order. Because he was literally starting from scratch with me, he made it very easy for me to follow the exercise regime, and I think that really helped in terms of keeping me motivated. As I continued to get more comfortable with the routine and progress, Brian would add various exercises into the workouts, but knew better than to throw 50 new things at me at one time! The other thing Brian would do just to make sure I was keeping up with my workouts (especially the ones I did on my own), was he would check the computer system at Bally’s to confirm I was actually showing up! I don’t know whether that actually helped or if it just scared me enough to keep showing up, but it definitely kept me accountable for my workouts. Actually, I don’t even know if it’s possible for them to check the computer system!! I MAY have to check into that….

HL: What do you say to anyone who doesn’t think they have time or energy to start?

ES: When I started this program, I had no idea how much of a commitment I was actually making. I figured I would be in the gym with my trainer once a week and would then have a couple of day’s worth or cardio on my own. I also figured that I could just keep eating what I was eating, and it wouldn’t matter because I was working out ‘so much’!! Turns out, losing weight is more of a commitment than that! It really more about changing your lifestyle than it is about trying to fit what you think you should be doing into your life as it is. I know it sounds cliché, and when people used to say that to me, I would instantly tune them out. But, it’s about changing your mindset and finding what works for you. My issue was not that I hated exercising; I thought I did, but really I hated not knowing what to do. I have read what seems like 1,000′s of articles about what sorts of exercises to do if you’re a pear or an apple shape, or if it’s raining and you’re standing at a 45 degree angle to the clouds, but it wasn’t until someone actually took the time to sit down with me and say ‘this is a treadmill, and this is how you turn it on’ that I actually got it. As much as no one wants to hear and/or admit it; takes time to go through a significant weight loss process. It’s as much of a mental game as it is a physical one, and I would say to anyone willing to make the commitment, that it is completely worth every moment you put into it. Every ounce of sweat and effort that goes into changing the person you are into the person you want to become is worth it.

HL: What are you most proud of?

ES: I’m proud of myself for breaking out of my comfort zone, embracing the experience and becoming a new person. Two years ago, I was sitting at home waiting for something to happen that would magically make me a size 4. the truth is, I don’t know if I will ever be a size 4, and at this point, the process is more than that for me. I have looked at this process as an adventure from the start, and as a way to help me figure out who I am. I’ve had some missteps along the way, but I have learned something from every one of them. I am so proud of myself for even starting this, because although I was very excited about it, I was also very terrified! I feel like it takes a lot of courage for someone to take on a 150lbs weight loss challenge, and once I figured out I could do it as long as I took it day-by-day, it became a lot more manageable. I’m proud of myself for trying new things; I have been talking about trying cross country skiing for years, and I finally did it this past winter, and it was awesome! I spent a lot of time on my butt, but, I was willing to get out there and at least try it, which is huge for me! Now, I’m working out with a trainer twice a week as a ‘gift’ (such as it is!!) to myself for making it through a really tough academic year, I’m taking aerial yoga (a co-worker gave me the info because he said I was the only person he knows crazy enough to try it!) once a week just for something fun to do and to get me out of the gym one day a week, I’m training for a 5k (I don’t know if people are actually supposed to train for a 5k because it seems like it is something you’re just supposed to be able to do! People train for marathons, but does anyone aside from me train for a 5k?!!), which I have also wanted to do for a really long time, and am hoping to do by the end of the year. It’s just been an amazing experience, for which I am more grateful than I can say. So, there isn’t one specific thing about which I am most proud, but if I had choose something, I’m just proud that I’m out there trying new stuff I would never have tried two years ago!!

HL: What is your current weight loss

ES: When I started, I had managed to lose a couple of pounds on my own before hand, but my highest weight on record was 299.99999 (the scale never once tipped to the 300lb mark!), and I am present right at the cusp of the 80lb weight loss mark!! I have hit a wicked plateau that just may kill me (she says laughingly!!); as I have been playing around with the same five pounds for the past six months or so. I am in the process of doing everything I can to break the plateau and completely understand that it is just a part of almost any weight loss process. In addition to those 80lbs being shed, I have dropped 10 inches from my chest, 12 inches from my shoulders, 12 inches from my waist, 9 inches from my hips, and most surprisingly, 5 inches from my arms!! I didn’t think an arm could shrink like that!!

Politically Incorrect Weight Loss

W A R N I N G !

If you are easily offended or are looking for someone to blow sunshine up your you-know-what, do not read this article.

The following was an email I recently received from a friend:

The following is the winning entry in an annual contest at Texas A&M University calling for the most appropriate definition of a contemporary term: This year’s term was Political Correctness.

The winner wrote, “Political correctness is a doctrine, fostered by a delusional, illogical minority, and rabidly promoted by an unscrupulous mainstream media, which holds forth the proposition that it is entirely possible to pick up a turd by the clean end.”

I figured, what’s the point, so hence the title of this article.

Okay, so I need to call it like I see it. Americans are getting fatter by the day, even though more money (we’re talking billions!) is constantly being spent on weight loss. We are so delusional about weight loss that in spite of the economic disaster, people continue to throw their money away on things that simply don’t work. Even our views of proper weight are screwed up. A 2008 study by CalorieLab, Inc., which ranked the states from “fattest to fittest,” determined that Mississippi is the fattest state in America, with 32.6% of the adult population obese; Michigan ranks 10th, with 28.2% obese (Detroit ranks as the 13th fattest city according to the 2008 Men’s Fitness poll).

Here’s the kicker: Colorado is the “leanest” state, even though 19.3% of adults are obese! Congratulations that almost 1 out of every 5 adults walking around your state is obese (obese, not just overweight or a little chunky) – you’re the best!

Everyone seems to be willing to pay a lot for someone to take away all accountability, make it completely brainless, and allow you to put absolutely no effort into it at all. Of all the billions being spent on weight loss, looking for that “magic pill” that will solve all problems, most people just need to get their heads out of their butts, start moving, and stop eating like crap.

Now I know some people are thinking about all the people they know who never work out and do eat junk constantly and stay thin – if you aren’t one of those people, deal with it, you’re not going to get away with it like they

do (here’s a little eye opener, most of those other people will only get away with it for so long anyways).

Don’t get me wrong, there are people who are lucky, they are usually genetically gifted with higher metabolisms. However, just because people look thin, does not mean that they are in shape. Also, don’t believe the hype from some of these fitness professionals, actors, models, or others who make bold statements about how they used to be huge, and now, due to all the hard work they put forth, have “rediscovered a thinner, happier, more successful version of themselves”!

I personally know of local people who make a lot of money in the fitness and/or weight loss industry who made the above claims, but the real hard work they put in was a visit to the local “Dr. 90210.”

Others never were as large as they claimed, but make it seem like the 10 pounds they lost had an extra zero on the end. Again, don’t get me wrong, a lot of people have worked hard to lose a lot of weight and are an inspiration to many, but just because someone says it, doesn’t make it true. I can tell you that there was a time in my life when I suddenly gained some weight. It was called the “Freshman 15,” and came during my first year at Michigan State. Was the weight loss I achieved between my freshman and sophomore years the result of hard work? No, it was the fact that I stopped making beer, pizza, and dorm food my regular diet, and stopped acting like a sloth. Did I have some epiphany that made me do it? No again, my mother walked in and told me to get off the girl I was dating because I was going to crush her!

So let’s cover the two big areas regarding weight loss: nutrition and exercise. Realize these are vast subjects, and I will not cover everything, but this should give everyone some ideas.

NUTRITION

You don’t need a Master’s degree in Nutrition to know that 6 packs of beer, pizza, burgers, and Kentucky Fried Chicken should not be a staple of your diet. Supplementing three “gorge yourself” meals with a constant supply of cookies, potato chips, and other junk that gets shoveled mindlessly into your mouth by the handful throughout the day is also generally bad. Let’s go over some things to know:

1. Different people will respond differently to different diets. Just because one diet works well for one person does not mean it will work well for you. Most of the well-known diet plans do work for many people if done correctly. A lot of people claim to follow diets correctly, but they like to make their own modifications – generally the diets were created by people with more nutrition knowledge and experience than the people following the plans, so stop trying to act like you know better. And, if one diet doesn’t work for you (after you’ve given it a legitimate chance), try another one.

2. “Fake food” is bad. This includes anything processed, “preserved,” chemically laden, artificially colored/flavored/sweetened/etc., or anything else you haven’t heard of or don’t know what it is.

3. Small (meaning don’t stuff yourself), regularly spaced (5-6 per day) meals (not snacking all day long) per day increases metabolism. Metabolism is defined as “how many calories your body burns during rest and activity.”

4. You need a relative balance of protein, carbohydrates, and fat to live and to maintain proper body weight/composition. Everyone’s needs are slightly different, but most have too much sugar/carbohydrates, as well as the wrong kind of protein and/or fat (see #2 above).

The other skewed belief is what people consider to be balanced. Having a bowl of cereal and considering the milk to be your protein is not balanced – it’s excess carbs.

Half of a chicken breast mixed in with a bowl of pasta and a salad is also not balanced. Next time you’re at the grocery store, check out the nutrition labels on various foods and see how many grams of protein vs. carbohydrates are in things – it’s a lot easier to get carbs than the protein.

EXERCISE

Just like diet, everyone responds differently to different exercise regimes. Effective exercise ranges from just getting out of bed for some people, to needing extremely intense regular bouts. As with people’s false claims about their own weight loss, don’t always believe what you hear about exercise either.

I had an experience with a well-known person in the weight loss industry who adamantly told me that “walking is the only exercise people need, and that everyone will lose weight by walking.” She then proceeded to tell me about all the weight she lost just by walking. I found it interesting that later in the conversation she told me about all the machines and circuits her personal trainer had her doing, and I wanted to ask her what happened to just walking? Let’s address some exercise principles that people need to know:

1. Intensity. Regarding the walking example above – I don’t have a problem with people walking for exercise. In fact, many people do lose weight this way. On the other hand, many people don’t. The problem with walking, as well as any activity performed regularly, is that your body becomes more efficient at it (as it should). The problem is that efficiency is often the enemy of effectiveness when it comes to weight loss. When your body moves more efficiently, it uses less muscles and less energy to perform the task. Using less muscles and energy translates into fewer calories burned. People think that calorie-burning exercise must last a long time, often at a low to moderate heart rate range. If this works for you, great! If not, this may be why: more total calories are burned at a high intensity range, and metabolism is increased with high intensity exercise greater than low or medium intensity.

2. Strength training. Muscle mass dictates metabolism, therefore strength training is beneficial for weight loss. As with other forms of exercise, strength training should also be high intensity to maximally promote increased muscle growth.

3. Flexibility. Besides the more obvious benefits of stretching, proper flexibility allows the correct muscles to work during exercise. For example, tightness in the hip flexors (in front of the hips) is one of the most common flexibility issues due to peoples’ tendency to sit most of the time. Tightness in the hip flexors may not allow the gluteals (butt muscles) to work during any lower body activity/exercise. Since the gluteals are relatively larger muscles, if they are not working right, fewer muscles are activated and fewer calories burned. Not to mention the increased potential for injury.

4. Frequency. One work out per week won’t cut it. Aim for at least four days per week, with strength, cardiovascular, and flexibility training all included.

5. Poor movement mechanics. It’s easy to go through the motions of exercise, but doing them correctly are a different story. An example that I have seen all too often is the walking lunge exercise. This is a popular exercise among trainers at various gyms because in theory, it is a good exercise. However, when you watch people do walking lunges, you see legs and knees going all over the place, torsos falling over, and arms flailing. Executing a good exercise poorly is not going to give anyone the results they are looking for.

6. Lack of proper recovery. Recovery does not just mean taking days off of working out – everyone does that (too often). Proper recovery means getting the right amount of sleep at night as well (see March 2008 Health and Leisure).

All of this can be done without spending excessive amounts of money, it just takes using your head, making some effort, and planning – a difficult task for some, but give it a try.

Fitness: Reliving Our Youth

Run, climb up and down stairs multiple times, play basketball, run, bike ride, skip, cross monkey bars, climb trees, run, swim, martial arts, run, jump, tumble, throw, catch, hit, rope climb, swing, did I mention run?

No, I am not describing the record setting effort of the World’s Fittest Man (see Health and Leisure, May 2008), I am describing a typical day for a child. These days, we really can learn a lot from our children. Let’s think about the things children are taught (and often do follow):

1. Save money – I know many, many adults who should learn how to use a piggy bank instead of a credit card!

2. Play fair – apparently this rule changes when entering the professional worlds of business, sports, politics, etc.

3. Have good manners – do most grown ups even know the meaning of please and thank you?

4. Problem solving – kids keep it simple, adults make things far more confusing than necessary

And last but certainly not least;

5. Play – let’s talk about this one

In the world of health and fitness a lot of misconceptions are floating around. We often hear about how bad it is to do things like deep squats, pushups, the splits. And, we are told about how much exercise is “just right” to burn fat, build muscle, stay healthy, etc. The problem with most exercise regimes is that they are often too rigid (for no good reason), too confusing, and they are no fun. Not only that, but with all the gyms popping up, all the people supposedly working out, and all the money being spent on health, why is everyone so out of shape?

I cannot describe how many people I see who have completely forgotten some basic motor skills. Most of my patients have no idea which is their dominant leg. When I ask which leg they would use to kick a ball, they still have to think about it for a while. Ask a child which leg they kick a ball with and there is generally no hesitation.

Activities like skipping, hopping, galloping, etc. – things we all did in elementary school gym class, have all been lost. Now granted, elementary school gym is a bit different now than when I was in school. Thank goodness for “progress.” We are producing millions of book-smart, video game playing, couch potatoes, who probably won’t see their toes past their bellies past the age of 25. As a father of a 6 year old and a 3 year old, I have seen where the changes have started happening. It starts when children begin sitting more often in school. This is when some of that amazing “young child, rubber person” flexibility starts to decrease slightly – especially in the hips. Once flexibility goes, other areas often follow.

To compare children and adults, let’s first look at the fact that exercise for children – up to age 8 or 9 we’ll say – comes in the form of “play” whereas adult fitness comes from “working out.” So which is better?

Flexibility: although children may lose some from sitting, touching their toes is not even a remote challenge for most. As I said before, many adults don’t even know where their toes are. Winner – kids.

Endurance: It is true that a stairmaster can get the heart pumping. But I have not seen too many adults keep up with their kids for an afternoon of active “playing.” Adults are so bad that – while sitting on the couch – they tell their kids to go get them something from the refrigerator, upstairs, on the other side of the room, etc. I don’t think it would go over too well if a child said, “hey dad, go grab me the remote from on top of the TV, I’m too tired to get up!” Additionally, kids cannot drive. If they want to go somewhere close they will often walk, bike ride, etc. Heaven forbid an adult walk somewhere if a car is nearby. Winner – kids.

Strength: Yes, an adult can lift more absolute weight than most young kids. And research has shown that all things being equal, strength generally peaks between around 25-30 years old. However, if you look at relative strength – strength relative to body weight – kids will often blow adults away. I consider myself to be relatively strong, but my son can easily deadlift a 53 lb. kettlebell (equal to his bodyweight) and walk around with it. Yes, I can pick up 185 lbs, but probably not as easily as he lifts 53 lbs, and many adults are pretty pathetic when it comes to handling their own bodyweight. Another example is to watch kids on monkey bars, many can do them easily – at least better than adults. Go ahead mom and dad, give the monkey bars a whirl, the kids need a good laugh. Winner – tie (I’m being generous to the adults on this one).

Breathing: I have spoken before about proper breathing, and adults don’t do it. Breathing from the diaphragm is more efficient and just better than chest breathing. Young kids do it from the diaphragm, adults generally from the chest. Winner – kids.

Joint Pain: Accidents happen. However, kids rarely complain of the pain in knees, backs, and shoulders that adults do. If kids do complain, it is chalked up to “growing pains” and quickly subsides. Yes, kids have not had the time for their joints to go to pot, but seeing as how there is a correlation between consistent physical exercise and a lack of pain in adulthood, I don’t think age is the only reason kids don’t hurt as much. Winner – kids.

Agility/Balance: With the growing popularity of BOSU balls, balance boards, Airex pads, etc.; balance has become a much more recognized area to work on in gyms and health clubs across the country. Kids on the other hand are always standing, hopping, and playing on one foot; standing on balls, etc. – so this area may be close to equal between kids and adults. But when looking at agility, adults almost never practice this skill, whereas kids are always running and changing directions “on a dime,” as well as other activities to develop agility. Winner – kids.

Equipment Utilization: To a child, “the world is their oyster!” They can play anywhere, with anything, and hence, get a great “workout.” Adults spend millions of dollars on exercise equipment, gym memberships, personal trainers, etc. All they need is a good swingset, open space, and some imagination. Winner – kids.

So let’s review: kids just kicked the adults’ butts in fitness and they are having more fun. Now anyone who is reading this article may be saying that I am wrong, and “playing” is not the same if adults do it. Well then, let’s look at the fittest group of adults in the world: professional athletes. What are athletes – people who play for a living, baby! We can learn a lot from our kids, let’s start now.

“Truly wonderful, the mind of a child is.”

– Yoda (Star Wars Episode II, Attack of the Clones)

To learn more about youth and adult fitness, email Bob at bob@functional-strength-training.com

Or visit his website at www.functional-strength-training.com

Fitness: Carrying the Weight of the World

Besides low back pain, shoulder pain is one of the more common problems I treat in physical therapy. It is also one of the most common complaints amongst my personal training clients. There are many well-documented exercises to strengthen the shoulder, especially the deltoids and rotator cuff. Why then do so many people continue to have problems in this area? Let’s first examine the shoulder:

Anatomy

The shoulder girdle is essentially made up of 4 joints (there are actually 5, but the other one does not really apply to this article):

1. Glenohumeral (GH) joint: this is what everyone knows the shoulder to be – the joint between the arm (humerus) and the socket of the shoulder blade (scapula).

2. Sternoclavicular (SC) joint: the connection between the sternum (chestbone) and clavicle (collarbone) – in the chest

3. Acromioclavicular (AC) joint: the joint between the scapula and clavicle – on the tip of the shoulder

4. Scapulothoracic (ST) joint: where the scapula sits on the ribcage – in the upper back

Additionally, the spine and ribs play a huge role in proper shoulder function, and a lack of mobility in this region is often a cause of shoulder pain. Finally, there are over 20 muscles, and about a dozen ligaments that surround the shoulder girdle – all of which have to work together to maintain pain-free shoulder function.

Biomechanics (this can get confusing, if so – skip to the next section)

Most people do pretty typical exercises for the shoulder. These include front raises, lateral raises, rear delt raises, various angles of pressing movements (military, bench, etc.), rows, and lateral pulldowns. People also may rotate the shoulder in and out with a rubber tubing or band. Let’s say about 10 different exercises. Most people do not move through an entire range of motion (ROM) for exercises like the front and lateral raise (generally only to about a 90 degree angle from your body), even though most injuries occur overhead (maybe that’s because we neglect that region). Now let’s look at what the shoulder (GH joint) is capable of (assuming that you move through a complete ROM):

1. In a vertical position (standing or sitting), the arm moves upwards straight in front of us, out to the side, backwards, and everything in between; in 360 degrees of motion. So thus far we have 360 degrees.

2. In the same vertical position, the arm can pull something down (like a rubber tubing or band) throughout the same 360 degrees of motion. So 360 going up and 360 pulling down = 720 degrees.

3. Lying on your back lifting up = another 360 degrees. Now we are at 1080 degrees.

4. Lying on your stomach lifting up = 360 degrees. Total= 1440 degrees.

5. Adding rotation to each of those angles: external rotation = 1440, internal rotation = 1440. Total = 4320 degrees.

6. Now add stabilization (vs. movement) at each angle, and the total is 8640 degrees (that’s a bit more than 10!)

Function

The shoulder is a unique joint in the body for what it is required to do physically. The shoulder must have a proper balance of strength, flexibility, speed, power, endurance, coordination, mobility vs. stability, and tension vs. relaxation – all throughout four joints, over 20 muscles, a dozen ligaments, and 8640 planes of motion! And you are thinking that 10 exercises are going to cut it? I have seen many very strong people, including fitness professionals, who can move a ton of weight, but lack the flexibility/joint mobility to even hold their arm vertically overhead. I have seen others whose strength is only in a limited range of motion.

Try this exercise (only if you are able to do “normal” pushups): Start in a pushup position; now lower yourself to just one inch above the ground, maintaining a good straight back and legs. Next, try to walk forward in this position on your hands and tiptoes. If done correctly, you will resemble an alligator. This exercise utilizes muscles that are commonly exercised, but in a range that many people avoid. After all, let’s examine some of the common medical advise people are given regarding shoulder problems: don’t do the following – overhead activity, reaching backwards or sideways, bench press (especially bringing the bar to the chest), lateral pulldowns behind the head, or over-rotate – basically your arm should be stuck in a sling all the time. While some of this has some truth to it, most of these statements are just part of the “C.Y.A. mindset” of most medical professionals – the less people do, the less likely they will hurt themselves, and hence, the less likely they are to sue someone.

Let me just say, there are very few bad exercises, but many exercises done badly. There is also a difference between exercises that should be performed when you are healthy versus if you already have problems with your shoulders. Here are some examples of exercises that can be added to a pre-existing shoulder workout routine – these should only be done if the shoulders are healthy and pain-free, and you should stop immediately if you experience pain.

Windmills

A kettlebell works well for this one, but any form of weight can be used, and initially this should be done without weight – only working on maintaining a vertical arm. Stand with feet about shoulder width apart, one arm directly overhead. Imagine a rope tied to your wrist and the other end attached to a spot on the ceiling directly above you keeping that arm vertical the entire time. Bend down, either reaching the opposite hand between the feet or sliding it along the inside of the leg on the same side (left hand along left leg for example). As you attempt to reach for the floor, you must keep the other arm completely vertical, which requires rotating the shoulder as your body goes down. Return to starting position and repeat. This not only works the shoulder, but the core muscles and lower body flexibility as well.

Halo

Again, a kettlebell works well here, but you can also use a dumbbell, medicine ball, etc. Circle the bell around the head as if forming a halo. Make sure to go in both directions.

Tornado Ball

This is beneficial for anyone involved in high velocity throwing or swinging sports (i.e. tennis, golf, volleyball, etc). Place a medicine ball in a pillowcase (start with a very light weight ball). While holding the end of the pillowcase, simulate a throwing motion down and back up at a high speed while trying to not let the ball hit you in the back. This requires you to slow the ball down at the end (utilizing the rotator cuff muscles), and to rotate your body (working on spine mobility). You can also perform the same idea, but in the opposite diagonal direction across your body. Make sure that this is performed in all directions at a high speed (start slowly and then gradually go faster).

Tea Cups

Imagine holding a cup of tea in your palm. Start with your hand in front of your body, move the hand alongside the waist and straight back. Swing the arm to the outside (keeping the palm up), then overhead, back to the outside, and to the starting position. Reverse direction if desired, or add a small/light medicine ball for resistance – just remember the ball should rest on the palm (do not hold it with the fingers).

Breathing

You are probably asking, why are you telling me how to breathe and what does this have to do with my shoulder? Let me first say, that overusing the muscles around the shoulder girdle can cause an overuse type of situation which will cause the shoulder to work improperly. Now let’s see how you breathe.

Place one hand over your belly button, the other hand on your chest. Now take a deep breath and feel how your hands move. Which hand moved more? For most people, it is the hand on the chest. This unfortunately is not what you want. If you look at the way babies breathe, you will see them breathing from the belly. This utilizes the diaphragm versus all the muscles around the shoulder girdle, and is therefore a more efficient and better way to breathe. Besides relaxing the muscles around the shoulder, diaphragmatic breathing is also a great exercise to combat stress and tension, which is often what makes us breathe improperly in the first place.

Again, these exercises are necessarily appropriate if you already have shoulder pain or dysfunction. They also are not to be considered physical therapy exercises. A proper examination should be performed by a healthcare professional if you experience pain or suspect a shoulder problem.

If you have any questions regarding shoulder exercises or physical therapy, please contact Bob at bob@functional-strength-training.com, or visit his website at www.functional-strength-training.com

Fitness: Defining Fitness

I find it very interesting to go someplace and “people watch” with a bunch of people who are “fit.” Gyms and health clubs across America are some of the best places to observe human nature. But before I digress, let me get back to the subject at hand. How does one define “fit” or being “in shape.”

I can say personally that my own ideas of being in shape have changed a lot from the time I was a teenager until now. Back then, being in shape meant that you could bench press a lot, and a lot back then meant anything over 225 lbs (having 2 45 lb. plates on each end of a bar defined life you know). So basically, high school weight rooms were filled with “in shape” boys who looked like light bulbs – big upper body from benching and doing curls every day and no legs. Then as I got older, workouts became well rounded. We would also work our upper back and legs once a week (maybe once every 2 weeks).

As an athlete all my life, I never really had to worry about my cardiovascular conditioning, because sporting activities took care of that. It wasn’t until I stopped playing the competitive sports that I actually had to start working on my cardio. This seems to be a common story for many males who work out. Females are a bit different about their workouts. They usually focused on legs a lot more than the guys, and a bit more on cardio. But in all these cases, we are mainly talking about strength training to define fitness. You mean there are other areas of fitness?

First let’s look at some examples of being “in shape.”

1) Bench Press World Record of 1050 lbs. set by Ryan Kennelly.

Now, that’s a strong upper body but let’s go a step further.

2) Power lifting World Record of 2850 lbs (that’s combined bench press, squat, and deadlift) by Donnie Thompson.

Strong throughout the whole body, but not as strong with just upper body (I think he only benched like 900 lbs). So who is in better shape?

3) World’s Strongest Man is Mariusz Pudzianowski who lifts stone balls weighing over 300 lbs, throws kegs over a high bar, carries anvils around, flips huge tires, and other crazy things!

This is an example of being strong throughout the whole body, and strong in many different ways (not just 3). So who is in the best shape so far? All these guys have “strength” but chances are their cardio isn’t as world class as their strength (although their sports do require a certain amount of cardio as well). So how about this:

4) Marathon world record (in official competition) of 2 hours, 4 minutes, 26 seconds (that is less than a 5 minute mile for 26.2 miles!) by Haile Gebrselassie.

But just like the bench presser, how are they with multiple forms of cardio?

5) World record for the Hawaii Ironman Triathlon (2.4 mile ocean swim, 112 mile bike, 26.2 mile run) of 8 hours, 4 minutes, 8 seconds by Luc Van Lierde.

And again, to make a similar comparison as the strength athletes:

6) Adventure Racing’s most successful racer of all time: Ian Adamson has dominated the sport which involves racers doing things like mountain biking, canoeing/kayaking, trekking, rapelling, climbing, swimming, and whatever else can be thought of in harsh environments while finding their way with a map and compass. The big races can take over a week and cover hundreds of miles!

So, there is strength and cardio, but do most regular people need that kind of fitness? Most of the people I see as patients, as well as training clients, are severely lacking in muscular endurance. How about this feat:

7) Girevoy (Kettlebell) Sport Champion Valery Fedoronko can perform over 200 snatches (swinging the kettlebell between the legs and then overhead with one arm) without stopping for 10 minutes with a 70 lb. bell – only being allowed to switch arms once.

As we get older, very few people could not benefit from improved flexibility:

Dick Hartsell, owner and developer of Jump Stretch, Inc. can hang in the full splits with his legs in two resistance bands hanging from a bar overhead. (By the way, he is 67 years old).

How about balance:

9) Ashrita Furman broke the record for balancing on a Swiss ball at 2 hours, 16 minutes, 2 seconds

Or, control/awareness of one’s body.

10) Yogi Masters have demonstrated often unexplainable feats, including sitting completely motionless for hours or even days, and being able to control heart, brain, and muscle function through meditation.

Most people define fitness by what they can see, and so now we get into the people who are the masters of looking good, although looks can be very deceiving.

11) Bodybuilding champs are often the symbols of fitness by demonstrating incredibly low body fat levels, combined with large and well defined muscles.

An area that usually gets forgotten is speed, agility, and quickness. Although these are three different things, they often get grouped together. For this, we may look at different sports and try to decide who is the fittest.

So which sport is: basketball, gymnastics, swimming, track and field, football, soccer? How about any of the sports mentioned above, or the hundreds of sports we have not mentioned? It really depends on each sport and what is required, and now we are back at square one deciding who is most fit.

Probably the best example of all around fitness is this:

12) Joe Decker – “World’s Fittest Man” in 24 hours completed the following feats: ran 10 miles; biked 100 miles; powerwalked 5 miles; kayaked 6 miles; rowed 10 miles; swam 2 miles; skied 10 miles on a NordicTrack; did 3,000 consecutive abdominal crunches; 1,100 jumping jacks; 1,000 leg lifts; 1,100 pushups, and lift a cumulative 278,540 lbs!

Here are some other interesting fitness records from our friends at Guinness (the record book, not the beer):

Pushups:

• nonstop = 10,507
• 1 arm in 10 minutes = 546
• 1 finger = 124

Wall sit:

• 11 hours, 5 minutes

Pullups:

• in 1 minute = 46
• in 1 hour = 825

Punching bag marathon:

• 36 hours, 3 minutes

Heaviest weight lifted using only the ear:

• 61.7 kg (136 lbs) – I don’t think anyone considers this to be fitness. I just found it amusing!

Having competed in a variety of sports myself including soccer, basketball, volleyball, martial arts, endurance sports (marathon, triathlon, adventure racing), kettlebell/Girevoy sport, powerlifting, and others; I can say that at various points I have had to change the focus of my training greatly. Does this make me more or less in shape from one to the next? Can I bench press as much as I could when I was 17 years old? Who knows to the first question, and yes – quite a bit more actually – to the second question.

The point is, everyone’s idea of fitness is relative and you just need to discover what is most important to you and work at it. Figure out what your natural physical abilities are and try to develop them, while working on your weaknesses. The biggest thing is: try not to compare yourself to someone else, because as I said before, looks can be deceiving and does not necessarily indicate true fitness.

For more information about different types of fitness, contact Bob by email at: bob@functional-strength-training.com, or visit his website at: www.functional-strength-training.com

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