Fitness: It’s the (Not So) Little Things That Count

So here we are, a couple months into 2008. You made that New Years Resolution to get in shape. You’re hitting the gym like a madman and following all the workout advise that you read about in some magazine by some insane personal trainer/physical therapist who thinks he knows what he is talking about; you even bought this crazy kettlebell thing he kept saying is so great. So why isn’t the weight pouring off? Why don’t you still have enough strength to lift yourself off the couch or the energy to even care. What is going on here?

Now, let me preface what I am about to say by stating clearly that I am not a nutritionist or registered dietician; nor do I have any special training in analyzing sleep patterns. But, I am aware of many of the problems out there that people have and I am going to attempt to make you more aware, too.

Fitness is like a love triangle with constant battles between the exercise component, the rest/sleep element, and the nutrition/diet factor. If one is out of balance, none of it will fit together right. I always talk about exercise, so now we are going to focus on the other two.

Sleep/Rest

The National Sleep Foundation reports that while exact sleep requirements differ among people, the general rule of thumb is:

Adults = 8 hours

Teens = 9 hours

Younger = more

You need to realize that working out hard is great, but muscles don’t grow or get stronger when you work out, it is the recovery process where muscles repair themselves from the workout and can become bigger and/or stronger. The National Sleep Foundation further notes other areas that are affected by improper sleep:

• Memory and learning – Sleep seems to organize memories, as well as help you to recover memories. After you learn something new, sleep may solidify the learning in your brain.

• Mood enhancement and social behaviors – The parts of the brain that control emotions, decision-making, and social interactions slow down dramatically during sleep, allowing optimal performance when awake. REM sleep seems especially important for a good mood during the day. Tired people are often cranky and easily frustrated.

• Nervous system – Some sleep experts suggest that neurons used during the day repair themselves during sleep. When we experience sleep deprivation, neurons are unable to perform effectively and the nervous system is impaired.

• Immune system – Without adequate sleep the immune system becomes weak and the body becomes more vulnerable to infection and disease.

• Growth and development – Growth hormones are released during sleep and sleep is vital to proper physical and mental development.

There is more to sleeping properly than just getting in the required number of hours. Proper sleep actually involves 4 stages ranging from light sleep to deep and dreaming stages. A person cycles through these stages throughout their sleep time. To insure that all stages are achieved, and achieved enough, consistency is needed. It is important to generally go to sleep and wake up at roughly the same time each day (straying every now and then won’t kill you). If there are any factors that are limiting your ability to fall asleep at a consistent time, you need to address them. Things like eating too soon before bed, watching TV while falling asleep, and participating in physically or mentally stressful activities too close to bedtime are common disrupters of sleep (although not for everyone). My advice is to keep a sleep log for one month. A sleep log is fairly simple and should include information such as: bedtime, time you actually fell asleep, time you woke up, number of times you awoke during the night, how well you slept, how you felt when you woke up, and how you felt the rest of that day. Try it and see how you feel.

Nutrition/Diet

So, is anyone confused about what the heck they are supposed to eat? With all the diets out there it’s enough to drive a person absolutely crazy. It would be nice to think that all of the diets were created in an attempt to truly improve a person’s life in terms of weight loss, energy, control of diseases like diabetes, etc; but while some of that may be true, a lot of the diets are only improving the bank accounts of the diet “creators.” For most people, it is not hard to know how to eat right; it is doing it that’s the problem. Let’s face facts, many people cannot lose weight via diet because either they just eat too much or what they eat is garbage. You don’t have to be a rocket scientist to know that eating pizza, cheeseburgers and drinking beer daily is not a staple for proper nutrition. Many of the diet programs out there do work and the reason people do not have success is because they do not do them correctly.

All that being said, there are many others who do not overeat, and eat what they think is healthy and still have problems. Before I let you know some details, let me first say again, that if you are using weight loss as the benchmark of proper diet, you must consider whether the other areas are balanced (exercise and rest). Assuming they are, here are some things to consider:

1) Calories: 3500 calories = 1 lb. (an excess 3500 calories = gaining 1 lb., a deficit of 3500 calories = losing 1 lb); 1 gram of protein and/or carbohydrates = 4 calories, 1 gram of fat = 9 calories, 1 gram of alcohol = 7 calories

Sounds simple right? Wrong. It is not just about total calories you eat or do not eat, but how you utilize those calories.

2) Metabolism: The number of calories used by your body during various activities, including rest.

Example: 2000 calorie per day diet – 500 calories burned during exercise = 1500 calories left to use for the rest of daily activities. If 2000 calories are required for daily activities, then there is a deficit of 500 calories. Therefore, in 7 days one pound of body weight will be lost (500 x 7 = 3500); however, if only 1000 calories are required for daily activities, then there is an excess 500 calories. Therefore you would gain 1 lb. in 7 days. This is metabolism – the higher the metabolism, the more calories burned. Factors that affect metabolism include: body size/weight (heavier = more calories used, although this mostly refers to calories used during activity vs. rest), body composition (greater lean body mass/muscle = higher metabolism), age (metabolism decreases with age), sex (sorry ladies, men burn more calories), drugs (don’t do drugs!), heredity, hormones, stress/anxiety, and temperature (good news for Michiganders – more calories are used in colder temperatures). To calculate your metabolic rate, use these formulas:

Women = 655 + (4.36 x W) + (4.32 x H) – (4.7 x A)

Men = 66 + (6.22 x W) + (12.7 x H) – (6.8 x A)

* W = weight (lbs.) H = height (inches) A = age (years)

3) Food quality: These days everything is about being quick and convenient – welcome to fast food. Not only do we have to deal with fast food, but in an attempt for certain industries to make money, things like preservatives, chemicals, and basic “fake food” are rampant. It is very difficult to look at an ingredient label and see less than a dozen ingredients, half of which you need a degree in biochemistry or nutrition to even know what it is. Last, just because the calorie count may be low (such as with carbohydrates), your body only uses so much before it gets stored as excess, generally as fat.

So with all this information, now which diet should you choose? Realize that weight loss will not happen overnight, and even with proper diet, the loss may not always be consistent.You may even experience some weight gain at certain points, especially if you are exercising.

The best thing I can tell people is to start keeping a food log. Record everything you put in your mouth, how much of it, and what time you did it. Be as specific as possible. For example: turkey sandwich with whole wheat bread (2 slices), 5 slices of lean turkey, lettuce, tomato, mustard at 11:15 a.m.; 16 ounces of water at 1:33 p.m.; 3 jellybeans at 10:42 p.m.

Doing this may make some things more obvious. I had a client who thought she was eating healthy, and then via her food log, discovered she was eating Oreos every hour! It was only one or two at a time, but it adds up. Eventually what you want to see is about six small meals per day, spaced fairly equally. No eating right before bed. Try to balance carbs and protein – most people are excessive with their carbs (most of your snacks/munchies – the things you throw a handful of in your mouth without thinking are either carbs or fat) and the body only uses so much at a time. Eat a lot of vegetables and a decent amount of fruit. Try to have real food.

These are very basic rules for a difficult task. Unlike exercise, which only takes about an hour, you have to think about what you eat the whole time you are awake (which should only be 16 hours – see above). Two excellent resources for nutritional information are: The Metabolism Advantage by John Berardi, and The Anti-Estrogenic Diet by Ori Hofmekler (for both men and women).

Rest and nutrition are two areas that are all too often neglected, and just as important (if not more so) than anything else. Put some time into focusing on these areas if you truly are looking for improved fitness and life quality.

For more information regarding rest/sleep, and nutrition/diet; as well as to download sleep and food logs – contact Bob at bob@functional-strength-training.com, or visit his website at www.functional-strength-training.com.

Emery King: A Man Dedicated to Healthy Living

For nineteen years on Channel 4 WDIV, we all watched him as he gave us the evening news with a sense of honesty, integrity and humor. Now, Emery King, 59, is the Communications Director for the Detroit Medical Centers, a post that he assumed two and a half years ago. The electric energy of working for a medical facility as comprehensive as the DMC is on par to working in the lightening bolt pace of a newsroom. For Emery, he has found his element once again.

As part of this month’s celebration of men’s health, we thought we would sit down with this famed former newscaster and learn about what makes Emery, who turns sixty later this month, move and think like he was thirty years younger.

Being mindful of his health has always been in the forefront of Emery’s mind and actions. Getting in shape has never been a problem for him. It is maintaining the weight that he worked so hard to achieve that challenges him.

“I’m not one of those people who is blessed with a fast metabolism. I’m a naturally big guy and as I’ve become older, it becomes much harder to take off those extra pounds that are so easy to put on,” says Emery.

When he was younger, he was an avid runner but a few sprained ankles and the wear and tear of pounding the pavement day after day took its toll on him.

“I loved the solitude of running but I never liked the process of it,” says Emery who now takes full advantage of The Brasza Center, the state-of-the-art fitness center the Rehabilitation Institute of Michigan maintains for its patients and DMC employees.

In order to combat the tendency for the pounds to creep on, Emery works out a minimum of three times a week and sometimes with the extra guidance and motivation of his personal trainer, Pam Haretski. Variety is key for this media man who mixes it up by doing a variety of cardiovascular exercises with strength training.

“On the weekends, I get in a lot of walking even in the colder temperatures. During the summer, I’ll add swimming and even yard work to my weekend routine in order to keep things interesting,” says Emery.

His health challenges and goals are just the same for men his age. In order to make sense of all the wellness information we receive, The U.S. Preventive Services Task Force in conjunction with the U.S. Department of Health and Human Services has put together a list of the six most important things men of all age can do to be healthy. Here’s a look at what they are:

• Get the recommended screening tests. Consult your doctor to find out what tests apply to you and how often you should be screened.

• Be tobacco free. If you do smoke, talk to your doctor about quitting.

• Be physically active. Try to get in 30 minutes or more of moderate physical activity most days of the week.

• Eat a healthy diet. Think color and fresh by emphasizing vegetables, fruit, whole grains and lean protein.

• Stay at a healthy weight. Make sure that your intake balances out with your energy expenditure.

• Take preventive medicines if you need them.

Emery can put a check mark next to virtually every one of these recommendations. But he does admit to one Achilles heal when it comes to his diet:

“My one bad habit is ice cream. Even in the cold weather in the winter doesn’t stop me from eating it,” he says.

When he is in his zone, he prefers to not have any of the creamy stuff around. Even though Emery’s personal trainer has been lecturing him on the value of moderation and how a healthy diet should not eliminate any one kind of food, he still prefers having ice cream chilling in the grocery store frozen section rather than in his icebox.

He also tries to keep red meat and refined carbohydrates down to a minimum and instead up’s his intake of fish and vegetables. Being on the go during the day, he avoids the temptation to get the quick fast-food meal on the run and instead opts for Caesar or Greek salads and takes advantage of the DMC cafeteria for healthy selections when he is in the office. With breakfast as his favorite meal, he skips the pastry section of Starbucks and instead skillets up his own egg white omelets.

For all the men out there who aspire to have the energy and discipline that Emery does, he has his own thoughts of advice for all Detroit men who are looking to stay on top of their health goals.

He recommends finding work that is meaningful, getting enough sleep and taking some time away to free your mind. Turning off the computer, cell phone and blackberry and having time to yourself to meditate or simply sit quietly is a vital component of any healthy lifestyle, he says.

Additionally, he suggests casting fear aside and schedule a physical examination. “Arming yourself with knowledge and action can put truth to Franklin Delano Roosevelt’s adage of ‘the only thing to fear is fear itself,’” says Emery.

Working for one of Michigan’s largest medical facilities has also rubbed off on him in some very important ways.

“With the technology and medical advancements that I see all around me, I become more and more fascinated by the human body, its capacity to heal itself and what we can do to prevent illness,” says Emery.

He takes this intrigue and applies to his own life by keeping up with his regular physical examinations including seeing a urologist twice a year since prostate cancer has such a high incidence among Black men. As he has gotten older, he has become more concerned about his health and takes the necessary preventive steps to ensure that he is doing all he can to live a long and healthy life. And, if his personal trainer has any say in his lifestyle choices, a dish of ice cream every now and then is an okay part of this healthy living plan.

Gadgets & Gear: February 2008

The other day I was wracking my brain trying to figure out what I would write about for this month’s Gadgets and Gear article; when all of a sudden I was inundated with questions about elliptical trainers. I am, by no means, an expert on ellipticals but most of the people who know me, know that it is my favorite cardio machine. I like it so much and was so sick of waiting for available ones at my gym (I guess a lot of people like them), that I purchased my own gym quality elliptical last year.

I did a ton of research last year when picking my elliptical and have recently updated that information to help out my friends. So, I thought I would share with you the fruits of all this research. This article isn’t going to tell you the specific model of elliptical to buy (yeah, I know, I’m a ton of help) but is going to be more in line with my buying guide for cameras and will go over the factors you need to consider when purchasing an elliptical trainer for the home.

First off, why do I love ellipticals so much? Because they don’t make me hurt the way I do when I use a treadmill. Years of running in combat boots did a number on my knees and shins and if I can keep from pounding my feet on a treadmill or a track, I’m all for it. Ellipticals give the best sensation of running with the least amount of impact and I actually find it a bit fun to use. I can not say the same about most other exercise machines.

There are several things you need to check out and/or do prior to purchasing an elliptical machine. These factors are stride length, how much space you have available for the machine, how much you are going to use it, accessories/programs you would like available, and your price range.

Stride Length: The first is to figure out the stride length that you find most comfortable. This will help you rule out tons of machines right off the bat. Most machines have a range from 16 to 24 inches in stride length. The most common length you will find will typically be an 18-inch model and this will work well for many people. To find out if that is a good number for you, you are going to have to hop on an elliptical and give it a good test (not just one or two seconds, but actually a few minutes on there). Also, just because it ‘works’ for you, don’t assume that any particular stride length is the best for you just off of one test, try a few different ones. I actually prefer a 22 inch stride because it best simulates my stride when I run. My wife on the other hand being a petite 4’ 11” likes the 18” stride and could probably even use a shorter one. On any given person, the longer the stride length, the more it moves towards a sprinting action.

If you have several people who are going to be using the elliptical, you will want to look into a model with a variable stride length, unless you all agree that you prefer a specific set stride. The model I have has a range from 18 – 24 inches in two-inch increments.

A small subset of this consideration – and one that will also affect the next topic regarding available space – is whether you get a front wheel or rear wheel configuration. Many ‘experts’ believe that the rear wheel set-up gives the most natural stride. While my elliptical is a rear wheel elliptical, I have used many front wheel units that I felt were just fine. Again you are going to have to try it out. The space consideration comes from the fact that typically the rear wheel units take up a lot more room than the front wheel ones.

Space Availability: Do you live in an apartment, a house, or a mansion? This will greatly affect which model of elliptical you will want to buy. Unfortunately, almost all elliptical machines take up a lot of room. Some are smaller than others and some can even ‘fold up’ a bit, but any elliptical is going to take up some space in your house. I have seen a few models of ellipticals that are the size of a stair-master and I have seen others that can fold up. I have reservations on both of these types of machines because it seems difficult to really get up a decent running pace when you are all bunched up by the console on the stair-master sized units.

On the fold up units, I question how stable they can be when there is an obvious ‘break’ in the platform so that it can fold up and stability is a big issue when you are hauling at top speed on one of these things. If you don’t have a good space that is about 8 x 3 feet, you might want to consider another machine like a stationary bike.

Durability: How often and how long do you plan on using the elliptical? How many different people will use the machine? These are all huge considerations when buying an elliptical. The biggest difference between the $3000 elliptical and the $300 model is really how sturdy they are (there are other differences but the biggest one is the quality). The expensive gym quality machines are made for almost constant use by thousands of people, while the cheaper models are designed for one or two people to use them for an hour or two every other day. The expensive models will have lots of welded steel for stability, while the less expensive models will be held together by screws and bolts that will become loose over time.

If you want to know how well built a machine is, look at the warranty. The best units will have a lifetime frame warranty and a year or two on parts and labor. The lower quality units might have a lifetime frame warranty but the parts and labor will only be 90 days at most. You can’t go by price alone on this one; I have seen some pretty expensive units with really weak warranties and that should raise an alarm in your head. Now this isn’t to say that a unit with a weaker warranty won’t do well for you – especially, if you are using it for 30 minutes every other day. But, if you are going to have multiple users or longer workouts, you definitely need to shop for quality.

This is also another time you will want to go in person to test the model you are looking considering. If you get on the machine and it is wobbly and makes a lot of funny noises (not the funny noises you make, but the actual machine), it will do that very quickly after you get it home as well.

Accessories/Programs: This one is pretty easy. Are you looking for all kinds of programs so that you can switch up your workout every day or do you only care about a timer or distance meter? Some people like to have a built-in heart monitor and time their exercises by their heart rate while others go by time and distance and vary their exercises by themselves. Be careful here since a lot of the cheaper companies throw in tons of ‘features’ that really don’t add any real value to the machine but disguise the fact that the important parts are pretty cheap. All the bells and whistles just make it so they feel they can charge more. Pay for quality and not for the cool graphical interface or iPod dock.

Price: This is probably what you are most concerned with but it should be last on your list. Think of it this way, you go out and buy yourself a cool looking elliptical for $700 and after a month or two of use, it creaks and wobbles and it just isn’t that comfortable or fun to use so you stop using it. Guess what, you just threw away $700. Let’s say you go out and spend $1400 on a mid-level unit, you really enjoy it and get years of use out of it. Just with all the health benefits you’ve reaped, you have made a really good investment.

I would stay away from a lot of the ‘big box’ athletic stores and especially stay away from the department stores where they sell a ‘so-called’ $1200 unit for $500 (guess how much it’s really worth?) Go to a specialty fitness store. Not only are you going to be able to try out several different models but they will have a decent price range as well. They may not be as low as the department store, but their low end is above the department stores’ high end. Also, the fitness store will be able to work with you to find the best unit for your needs. Most stores will come and set the machine up for you and many have their own financing (many times interest free) to help ease the sticker shock.

Finally, my biggest warning to you would be to make sure you try out any elliptical first (this actually goes for any exercise machine). Don’t just buy some unit off the internet because it looks cool or is really cheap. Finally, try to find some reviews of the model you are thinking of buying. One good source of reviews for a lot of different models is www.ellipticaltrainers.com. Don’t be shocked by some of the prices they quote in their reviews. You can often find many of the models for less in the store where you are going to physically test the machine out, right?

That’s it for this month! As always, feel free to write to me if you have any questions at jeff@healthandleisureonline.com.

Choosing to Lose…

As Mary White, 48 of Clarkston, begins her cardio warm-up with her personal trainer Peggy Staycoff, the inspiration of what her body is now capable of doing mitigates her profound dislike of the next 12 minutes she will spend running on the treadmill.

In March of 2007, Mary underwent gastric bypass surgery, a form of bariatric or weight loss surgery that alters the anatomy of your digestive system by limiting the amount of food you can eat and digest.

“Even though I’ve been overweight my whole life, I’ve always considered myself a healthy person. I’ve always believed in the power of exercise and a healthy diet,” says White.

At 5 foot two inches tall, White’s heaviest weight was 234 pounds.

“For years, I had tried every diet, exercise routine, and diet pill that came onto the market. Nothing worked for me. I finally realized that I could not achieve my optimal weight goal alone,” says Mary.

The decision to have gastric bypass surgery is a weighty one loaded with many concerns, questions and even dangers. For Mary, her decision took many years of investigative work where she educated herself on what the surgery involves, its risk factor and its long-term prognosis for sustained weight loss.

During gastric bypass surgery or Roux En Y, the kind of surgery Mary had, the stomach is reduced to the size of a walnut and food is allowed to bypass part of the small intestine. Not only is the stomach’s capacity diminished thereby resulting in feeling full more quickly but fewer calories are absorbed as food is bypassed from the small intestine. Generally, individuals with a Body Mass Index (BMI) of 40 or higher or individuals who have a life-threatening disability due to obesity can be considered as candidates for the procedure.

In the spring of 2006, Mary thought she had her decision made and surgery was scheduled for April. But her family, fearful for her safety and survival, sat Mary down and discussed with her their concerns over the operation. During her family’s intervention, she decided against having the procedure and cancelled her surgery date.

That year, she gave herself the freedom to eat whatever she wanted. Much to her surprise, she only gained six pounds.

“But I was constantly tired. At the beginning of 2007, I decided to give the procedure more thought once again, said Mary.”

This time, she teamed up with Dr. Mark Pleatman, a general surgeon specializing in bariatric surgery at St. Joseph Mercy Hospital in Pontiac. Dr. Pleatman provided Mary with not just the scientific and medical answers she was still searching but also the comfort in addressing her and her family’s concerns. After a few consultations with him, she and her family members changed their minds and set a date for Mary’s surgery.

Mary knew that having the surgery was just part of the change that could eventually result in her reaching her weight goal. Once the surgery was complete, the onus was on her to make the additional changes in her lifestyle.

If bariatric surgery is accompanied by sustained behavioral changes such as a healthy and balanced diet, and exercise, it can provide a long-term solution to weight loss, says Dr. Pleatman.

During the next few months, with the procedure always present in her mind, she tried to lose some extra weight in an effort to put less stress on her liver during the time of surgery. And, she spent many sleepless nights terrified over the uncertain outcome of her decision to have this life-changing procedure.

The operation, which took about 4 hours, was a success. For the next six weeks, Mary would have to follow a strict diet: two weeks of liquids, two weeks of pureed foods and two weeks of soft foods. After six weeks, regular food was gradually added back into her diet as her stomach began to heal.

She also worked with a nutrition counselor who advised her on what to eat, how much to eat and how to appropriately balance her foods so that she was meeting her nutritional requirements.

“I realized that for years, I was eating wrong. I wouldn’t eat the whole day and then I would consume way too much because I was so famished. I was eating so fast that my brain could not receive the signal that I was full,” says Mary.

With her current weight at 124 pounds, Mary has lost almost over hundred pounds since her surgery last spring. She also exercises with a personal trainer three days a week.

In addition to her physical appearance, her eating patterns have also changed significantly. Mary eats six small meals every day and she can only eat about one cup of food at a time due to the reduced size of her stomach. If she tries to eat more, her body will reject it and pain and vomiting will consequently and unfortunately follow. She also takes a cocktail of vitamins, which are specifically designed, for bariatric patients and will have to take them for the rest of her life. But for her, these lifestyle changes are worth every ounce of weight that has vanished from her body.

“I can finally walk the talk I’ve been trying to walk. Having this procedure was the best and most difficult decision I have made so far in my life. It has made a life-long dream of mine come true,” Mary says.

Fitness: January 2008

Dear Editor – I have a question for your fitness writer. I always hear different ways to work out. Some say light weight, high number of reps, less sets. Others say heavy weight, fewer reps, more sets. I’m not sure which is the best way, or best for me. Can you shed some light on this topic? Thanks, Matt

Great question, Matt and thanks for opening Pandora’s Box within the fitness field! The question of how many sets, reps, and weight has been asked for as long as people have been working out. I warn you, the reason why you don’t know the answer is because there is not a clear one. Let me attempt to shed some light (although it may confuse you further).

First of all, let me make a definite statement: it depends on what you are looking for. The majority of people looking for answers to this question, do so in regards to strength training. We are not going to go into what will help most with speed, power, skill, rehabilitation, etc. The concept of strength training is often misunderstood, where people think there is a difference between “toning” and building.

Let me explain: most people refer to toning as becoming well defined, where each muscle can be separately seen from the other muscles around it. To accomplish this, you still need to “build” the muscle, and at the same time – lose the fat around it. People who are worried about building too much muscle are comparing themselves to the freaks they see in magazines.

Most people do not need to worry about “bulking up” provided they are not working out as long or with the intensity that magazine models have, or as long as they do not take steroids! So toning and building muscle is the same thing; toning is just building to a lesser degree, while at the same time attempting to lose the flab in the area. Unfortunately, weight training will not burn fat in specific areas, but does help in the overall fat-burning process by increasing metabolism (metabolism will actually be raised more however when you “bulk up”: more muscle = higher metabolism).

The other issue is there are multiple types of strength, including relative strength, maximal strength, limit strength, endurance strength, speed strength, stabilization strength, optimal strength, and functional strength. So again, it depends what you are looking for.

That being said, the National Academy of Sports Medicine offers some guidelines. Take a look at the chart to the right. If this answers your question sufficiently, stop reading now! If you want to be brave, proceed.

The reason why many people do not achieve the results they are looking for, even when following a similar set/rep model to the one above is because there are many other variables to consider when strength training. These include: speed of contraction (how fast you lift the weight), type of contraction (eccentric/isometric/concentric), rest period length, workout length, exercise frequency, types of exercise (isolated/integrated/single joint/multi joint/varying planes, angles, body positions, etc), exercise volume, time under tension, medical health, and nutrition just to name a few. It also depends what you do with the other 23 hours of your day, and how honest you are with yourself.

The fact is, the most common set/rep scheme is 3 sets of 10 reps. Your body does not know the significance of the number 10 in terms of how easy it is to count that high, or how even and well rounded it is. It is hard to believe that so many people’s bodies just stop working at 10 reps! People think that their muscles may spontaneously combust if they do 7, 11, or heaven forbid – 13 reps! Most people pick a number of reps, not as a goal, but as a limitation. They do 10, but could have done 12 or 15, or even 28. Let me tell you, if you could have done 20, 30, or 40 reps but stopped at 10, that set did not count towards anything in the table at the right. I am not promoting lifting to failure for most people, but if your goal is 10, your muscles should be working hard by that point, and if you squeeze out a couple more reps (provided it is with good technique) nothing bad will happen.

One method to get out of the set/rep trap is to forget about reps and lift for time. Shoot for 10, 30, or 60 seconds. There are strength/ endurance competitions out there, including kettlebell sport, where the goal is to last for 10 minutes without stopping – that will put some hair on your chest! Many people get amazing results by following a set/rep scheme that is completely different than what was stated earlier.

The best results come from the people that pay attention to their bodies and how it responds, and do not just arbitrarily go through the motions of exercising. The NASM model above is a good guide to try. If it does not work out for you, hope is not lost, there are other methods. The main thing for most people is to stop spending so much time thinking about what will work, but instead going out and doing it.

Good luck, Matt.

SIDEBAR – National Academy of Sports Medicine Guidelines:

REPETITIONS

• 1-5 reps = neural adaptation (the connections between the brain and muscles)
• 6-8 reps = strength adaptation
• 9-12 reps = cellular adaptation (muscle growth)
• 12-25 reps = strength endurance adaptation

SETS

• 4-8 sets = neural
• 3-4 sets = strength
• 3 sets = cellular
• 2-3 sets = strength endurance

INTENSITY

• 85- 100% = neural
• 75-85% = strength
• 70-75% = cellular
• 50-70% = strength endurance

For more information, contact Bob at bob@functional-strength-training.com or visit his website at www.functional-strength-training.com.

Fitness: Let the Good Times Roll

Warning: The techniques being presented here may reveal issues you did not want to know about!

Flexibility is often one of the most neglected areas of fitness. Some find it boring, too time consuming, painful, not worth the effort (after all, you cannot really “see” flexibility in most cases), or ineffective – this is what we are going to talk about.

There are many different types of stretching: static, dynamic, ballistic, and PNF (Proprioceptive Neuromuscular Facilitation). There are also many philosophies about how and when to stretch: pre or post workout, hold for 10 seconds or 30 minutes. While there are physiological principles that do determine all the variables of effective stretching, that is not what this article is about. Many people attempt to stretch to increase flexibility, diminish pain, or “warm up” – all to no avail; this is where foam rolling can help.

Foam rollers are tools which help relax muscles to allow proper stretching to occur. If a muscle is too tense and cannot relax it is very difficult to improve the flexibility. Foam rolling will help inhibit these overactive muscles. Conversely, foam rolling can also help stimulate underactive muscles and “wake them up” when they have been inactive due to immobility, injury, or misuse. All of this can help with flexibility, pain, and tissue warm up, as well as strength, speed, power, coordination, and overall performance.

Foam rolling is a fairly simple technique to understand, but more difficult to perform for most people in the beginning. It can be uncomfortable to the point of painful if the muscles are extraordinarily tight. It can be very physically taxing on the arms (they are supporting most of your bodyweight), and it can be time consuming. However, the dedicated addition of foam rolling to your exercise regime can be one of the most beneficial things you can do for your body, regardless of your fitness goals.

The rules are the same for all body parts: 10-20 rolls per part (you may need to build up to this); put as much weight from the chosen body part onto the roller as you can tolerate; avoid bony prominences; and DO NOT AVOID TENDER SPOTS – this is where you need it most. So let’s get to it!

HIPS

Common problems associated with tight hips: back, hip, and knee pain.

Gluteals/Piriformis – Sit on the roller (Fig. 1). Cross one leg over the other. Shift your weight onto the side of the crossed leg. Roll from your butt bone (the one you sit on) to the bone that sticks out just above your butt muscle (in the low back area). You will need to shift from the back of your butt to the outside of it to get the whole area rolled.

THIGHS

Common problems associated with tight thigh muscles: back, hip, knee and ankle pain.

Hamstrings – Roll along the back of the thigh from the butt to the knee. Roll directly on the back (in the middle), then also slightly rotate your leg in and out to get the inside and outsides of your hamstring.

Quadriceps – Roll along the front of the thigh from the hip to the knee (Fig. 2). Roll directly on the front (in the middle), then also slightly rotate your leg in and out to get the inside and outsides of your quads. Try to do one leg at a time.

IT Band – One of the worst exercises (and most needed) for most people. Lay on your side with the top leg crossed over the bottom one and the top foot flat on the floor (Fig. 3). Roll along the outside of your thigh – make sure you are not getting the front muscles (quadriceps) or back (hamstrings). The IT Band runs right along the outside from the side of the hip to the outside of the knee. Many hip, back, and knee problems come from tightness in this area.

Adductors – Lay down like you did for the quadriceps but bring your leg out from your body with the knee bent (Fig. 4). Position the foam roll so it makes a 90 degree angle with your thigh. Roll along the inner thigh from the knee to the groin. This is another “un-fun” exercise, but also another source of many problems.

LOWER LEGS

Common problems associated with tight lower legs: knee and ankle pain, plantar fasciitis, tendonitis.

Gastroc/Soleus (Calf muscle) – Roll along the back of the calf from the knee to the heel (Fig. 5). Roll your leg in and out to get the whole calf muscle.

Peroneals – Lay like you did for the IT band (Fig. 6). Roll along the outside of the lower leg from the knee to the ankle.

TORSO

Common problems associated with tight torso: pain anywhere in the body.

Lumbar/Thoracic Spine – Lay down and roll along the spine, from the low back through the upper back (Fig. 7). This may need to be broken up into two parts (low back, then upper back). Try to position your torso horizontal. Added bonus: your abdominals will get a workout, especially when doing the low back.

Latissimus Dorsi/Posterior Shoulder Muscles – Lay on your side with the bottom arm stretched out (in the direction of your head) (Fig. 8). Roll along the side of your upper back (outside of your shoulder blade) up to the armpit and back of the shoulder.

EVERYTHING ELSE

While foam rolling is certainly easier to apply to some areas than others, it can be done throughout the body in addition to what was presented here. There are other tools on the market that can be used similarly to foam rolls and should also be considered as supplements. Foam rollers can also be used for different training purposes, including balance training (generally done with foam rolls cut in half lengthwise).

Foam rollers can be purchased from $10-25 and range in length from 1-3 feet with diameters of 3-6 inches. Just make sure to use a quality roll that will not break down quickly with use. Quality foam rollers can be purchased at www.performbetter.com and/or www.power-systems.com.

Special thanks to Tara Egli, for subjecting her body to these demonstrations and allowing me to photograph it.

For more information on foam rolling, contact Bob at: bob@functional-strength-training.com, or visit his website at: www.functional-strength-training.com.

Fitness: Gut Check Time

So here we are, the end of beach season. Many people are sorry to see it end, others say, “Thank goodness I don’t have to wear a swim suit for another 9 months!” Most people’s New Years or Memorial Day resolutions to get in shape did not turn out the way they wanted. Oh well, better luck next year, right? It doesn’t have to be that way.

Before deciding which of the thousand new fad diets or exercise programs you may look into in the next 12 months, first look inside and do a “gut check” as to why things have not worked out thus far. As you read this article, be true to yourself about how much any of this applies to you. If you are happy with your physical self, then great! If not, stop doing the same thing you have been doing, but hoping for different results, and make the change.

DIET

Before addressing what my clients SHOULD eat, I always first look at what they ARE eating. There are a number of diets out there, and most of them do work for some people, but none of them work for everyone. We are not going to compare and contrast the differences, let’s point out why many people cannot succeed with their diets.

1. Right idea, but missing the point. “I don’t know why I’m overweight, I pretty much just eat salad all the time”, or “my diet is healthy, I eat high protein which is low in fat”. Let’s examine a typical salad – iceberg lettuce (almost no nutritional value), cheese (take your pick which kind, they are generally processed with lots of chemicals and fat), bacon bits (not a good source of protein, but plenty of fat and sodium), croutons (sodium and fat), maybe a little bit of cucumbers and a tomato (the only redeeming value of the salad), and plenty of dressing (even most of the low fat alternatives are not exactly healthy). Or the protein eater – what was it cooked in (butter, oil, etc?), what did you eat with it (that wonderful salad, or maybe a good creamy sauce). Don’t get me wrong, I like salad and protein, and they can be extremely healthy, but just because you eat salad and chicken does not automatically make you a healthy eater.

2. The old standard: “just don’t eat anything.” Super-low calorie diets have been a staple for people looking to lose weight forever. Fortunately some very smart people have figured out that eating a cracker and a diet coke all day is not the healthy alternative. Starving your body will cause it to feed on areas you do not want to lose, like muscle tissue; and affect overall functioning throughout your body. Furthermore, these types of diets basically destroy a person’s metabolism, causing your body to burn very few calories on its own.

3. Think before you stuff: the people who do actually eat healthy, and then some. It is amazing to me how generous people can be. As a physical therapist, I am often blessed with thank you gifts from my patients. I cannot accept money or other similar gifts, and people know this. So what do they give: food. This is the case in most office settings, the thank you gift, or it could be leftovers from someone’s party – brought in for the office to share. While it usually tastes good, the food is rarely good for you, but instead some sort of “sugary” treat. When sweets appear, or maybe it is a bag of chips lying around, people often will shovel it in without thinking. So while someone may eat healthy meals, it is the unhealthy snacking that gets them.

I have found that the best first step towards eating right is to keep a food journal – a pain in the butt, but effective. There are only a few requirements, write down everything you put in your mouth (and I mean everything), how much of it, and what time you did it. Try to be as specific as possible – don’t just write “salad” or “sandwich”; write down everything in it. If you have water, write down “1 glass (8 oz.) of water at 9:17 a.m.”.

This task helps in multiple ways. First it makes you actually think before you eat, and decide if putting that cookie in your mouth is worth having to write it down. Second, it makes you aware of your current eating habits and what needs to change. Third, if someone else is helping you with your eating (a personal trainer, dietician, etc.) they can have the facts vs. what you tell them (which is often less than accurate).

EXERCISE

1. “I belong to a gym”, or “I have a great gym in my house.” This may be true, but indicates being in shape about as much as a person who owns a lot of books claiming to be an intellectual. Many of the big, expensive gyms are losing members to the cheaper, more basic gyms. People’s philosophy, why waste $100 per month on a membership I don’t use, when I can just waste $20 per month – can’t argue with that logic.

2. “I am at the gym 3 hours a day.” I actually had a woman say this to me once in an attempt to brag about what great shape she was in. After taking one look at her, I thought, “then you are wasting 2 1/2 hours per day.”

I estimate (and this comes from observing many people) that for every hour the average person “works out,” they get about 20-30 minutes of work done. The rest of the time is spent chatting, taking unnecessary breaks, or just standing around not having a clue.

The other end of the spectrum is the person who actually does spend hours working out. Unless someone is training for a specific endurance event, these people usually are sacrificing quality for quantity, and are risking overworking their bodies, which can be a serious condition.

3. “The lazy exerciser”: the person who does quality exercise on a regular basis, but is lazy the rest of the time. These are the people who drive around a parking lot for 10 minutes looking for the closest spot to the door so they don’t have to walk too far, the first in line to take the elevator to the second floor, or the person who comes home and plops down on the couch, because they are tired from sitting all day at work. Let’s get real, 60 minutes of exercise does not compete with 1380 minutes of laziness.

4. “My job is physical enough.” The truth is, most of the time, no it isn’t.

5. “I don’t have time.” It’s understandable – people need to spend time at work, driving, sleeping, eating, watching TV for four hours, “working” on the computer for two hours, etc. It’s not my place to tell people how to prioritize their lives, but everyone needs to prioritize their own life.

6. “I got off schedule when I went on vacation.” People like to claim that they have specific days that they work out, and specific things they work on those days. For example, Saturdays they work chest and shoulders, Tuesdays are legs (men usually skip that day), Thursdays are back and arms. While all of this probably sounded good in the Muscle and Fitness article where it came from, it gives people the excuse that since they missed the Saturday workout, their schedule was off and that’s why a month has gone by without being able to “get back on.”

There is a simple solution. Schedules will be thrown off; unless you are competing for Mr. Olympia in the next week, start back today. You don’t need to wait for New Years, Christmas, or Rosh Hashanah – be like Nike, “just do it.”

7. “I don’t know what I am supposed to do, or how to do it.” So, instead they do nothing. Here’s the deal: LEARN, or if you don’t want to learn, find someone to tell you what to do. If none of that works, use common sense – you know you should not just be sitting around all the time, start walking every day (and don’t say you walk all day at work).

8. My favorite: “I workout with a personal trainer 3 days per week.” Refer back to number 1 – talking to your trainer for an hour about what they did over the weekend, how their week is going, and what their weekend plans are, does not constitute working out. Obviously, as a trainer myself, I think having a personal trainer is a great way to go, but only if you are doing it for what it is meant.

As I said, this article is meant for everyone’s personal use. It may seem harsh at times, but reality often is. I don’t want to make light of legitimate reasons for not being in the kind of shape you want, because there are many. The point is to examine if you are in the kind of shape you want to be in, look at what may be contributing to it, and make necessary changes. If you try something and it doesn’t work, make another change and keep trying until you find what works for you. Remember, “the only place where success comes before work is in the dictionary” – unknown.

Bob can be reached by email at bob@functional-strength-training.com or visit his website at www.functional-strength-training.com

Women & Weight Loss: Why the Difference?

With Ernest Quin of Physician Directed Hy-Tch Weight Loss

So, why do men seem to keep winning on the reality television show, “The Biggest Loser?” Well, it is not simply coincidence. In fact, men generally have an easier time losing weight than women because of their physical makeup and because of some of their dietary preferences.

It is a well-known fact that the more muscle you have, the more fat you will burn. Your metabolism will be higher, and your body will process the calories you consume much more quickly. Men tend to have a physical makeup that contains more muscle tissue than women; however, women can be very successful at losing weight using some of the same approaches as men.

According to Ernest Quin of Physician Directed Hy-Tech Weight Loss, most diets don’t work for men or women because they’re temporary. “After a person loses the weight, providing they stick to the diet, they gain the weight back because they return to their old eating habits. Weight loss programs that use meal replacements have the same problem. Once they stop purchasing the pre-packaged meals (which can get expensive), they gain the weight back,” says Quin.

Successful weight loss is truly about changing your lifestyle. There are many fad diets out there that may help you lose 2-15 pounds quickly, but many people quickly regain that weight once they stop the diet. Why does this happen? It happens because people return to their eating habits (which were generally poor) after they discontinue the diet.

Some points to consider when trying a true weight loss program is to consider how you are going to maintain your new body once you are finished with the program. If you simply have replaced your meals with meals from a program, but didn’t learn what the calorie intake and nutritional value of the meals were, you have not learned the skills to change your lifestyle when you return.

Keep in mind, exercise is important. However, if you are taking in 5000 calories a day, but only burning a fraction of those through exercise, then you are not going to lose or maintain any weight loss.

“A successful program measures a persons metabolism (which can be different from one person to the next) in order to customize a nutritional weight loss program for that individual,” says Quin.

Other considerations in choosing the right weight loss program for you:

• Program should have no meal replacement

• Program should not be a “one size fits all” weight loss program

• Program should strive toward lifestyle change for permanent weight loss

Men tend to carry their weight in different areas than women. For example, men tend to gain weight in the belly area, where women tend to put weight on in their lower body such as legs, buttocks and abdomen. No matter where your problem areas are, the process if very similar: exercise regularly, and eat properly.

A true commitment is necessary to losing and maintaining weight regardless of your program. Too many people begin a program, only to slowly fade off the regimen and never fully completing the lifestyle change necessary. This is where you see the Yo Yo dieter.

So, when you sit down and start looking at your weight loss opportunities, do the research. Take the time to find a program that meets your needs, and has the best possible outcomes for long term maintenance. You will be happy you did so.

Fitness: Putting the “Personal” Back in Training

It seems like everyone these days has a personal trainer. What used to be reserved for high level athletes, or the very wealthy, has now found its way into the lives of the blue collar worker, the soccer mom, and the 12-year old without a shred of athletic ability. The growth of personal training is great, but why then is the country more out of shape than ever?

Obesity, heart disease, loss of work due to injury and/or sickness are all at staggering levels. According to Alwyn Cosgrove, “in 1990, $33 billion dollars was spent on weight loss. In 2004, the amount spent on weight loss products alone (not training, diets, or surgery) was $46.3 billion dollars. Estimates suggest that in 2006, the US public spent a combined amount (products, training, diets, surgery) of $100 billion dollars on weight loss. The number one reason for hiring a personal trainer (2004) is weight loss.”

There are numerous reasons for the discrepancy between people’s efforts to get in shape and the realities. For now, we are going to address the “experts” who are there to help make it possible for people to have improved fitness – the trainers.

I wish I could say that everyone who has a trainer was really interested in getting in better shape. Unfortunately, that is not always the case. Having a personal trainer is a status symbol for many; they want the best looking and most expensive one they can find, and love letting everyone know how much they spend and how often they “workout” together.

Others have a trainer to convince themselves that they are making the effort to stay in shape, even though if you did the math, they are actually exercising for maybe 30 minutes per month! Some want the companionship, or the attention, or whatever else.

And then there are the people who truly want to get in better shape for one reason or another. Sometimes they find a trainer to help them with that, and other times they are no further along physically than they would be on their own, just with less money. There is no right or wrong reason for working with a personal trainer, as long as you know what are your reasons.

So how does one find the right trainer? It mainly comes down to 3 factors: education, experience, and personality. If clients want the best trainer for themselves, they need to do their homework.

EDUCATION

Personal training is a science, and therefore, requires a certain amount of education. This comes in the form of degrees and/or certifications, along with continuing education. Many colleges have degrees related to exercise. Different names within the baccalaureate level include: exercise science/physiology, or kinesiology. Advanced degrees include Masters and Doctorate in the same areas, as well as physical therapy, chiropractic, athletic training, and medicine.

While commendation needs to be given to anyone who has gone through a degree program, the truth is that many degrees offer only theoretical knowledge of exercise, and many include very little exercise knowledge despite the impressive title. Degrees in an exercise related field are good foundations to start with, and/or good compliments to personal training, but do not always produce good trainers on their own.

Certifications in personal training are the common avenue for most serious trainers. Having the right certification is an indicator of the level of commitment on the part of the trainer, as they attempt to acquire the latest and best information.

So what is the “right” certification? A Google search online for “personal trainer certification” produces over 6 million results! Most of them have impressive sounding names, even the ones for $49.99 that you can get online in 30 minutes. Out of all the certifications out there, there is only a handful offering some quality.

There are a few things you should see in a certification. First, they should have been around for a while. New certifications are popping up almost daily as a method of making money for those starting them. Check how long the organization has been around. While all organizations had to start somewhere, there are inevitably bugs to be worked out in even the best ones, let alone the others.

Second, are they accredited? The National Commission for Certifying Agencies (NCCA) is generally the logo you want to see somewhere in an organization’s description. Third, to get certified should not be quick, cheap, or easy. It should be something reserved for only those who are truly qualified and willing to make the commitment. To quote Tom Hanks from the movie A League of Their Own, “It’s supposed to be hard, if it wasn’t hard everyone would do it. The hard is what makes it great.”

Some of the organizations that offer quality personal trainer certifications are (but not limited to): American College of Sports Medicine (ACSM), American Council on Exercise (ACE), National Academy of Sport Medicine (NASM), and National Strength and Conditioning Association (NSCA). Again let me reiterate, this is not an all-inclusive list of the best certifications out there.

Special credentials are offered through many organizations as well. Performance Enhancement Specialist, Corrective Exercise Specialist, Certified Strength and Conditioning Specialist, Certified Kettlebell Instructor, and Health Fitness Instructor are just some examples of what is offered. These credentials, like degrees, serve as supplementary education for trainers. If you are a client in need of what these advanced education courses offer, then check them out.

Possibly the most important aspect of being certified is what trainers have done to maintain their certifications. Any personal training certification worth anything requires recertification, generally every 2 to 3 years. Taking continuing education is what truly offers trainers the education that can help clients achieve their fitness goals. If a trainer chooses not to recertify, or acquire other continuing education, then in many ways, their knowledge becomes somewhat obsolete. The fitness field is always changing and a good trainer is consistently staying up-to-date by taking continuing education.

EXPERIENCE

There are two kinds of experience – personal experience with working out, and experience with training others – a good trainer should have both. The super, ripped bodybuilder looking-type, or former athlete does not equal an ability to teach, guide, and motivate others. By the same token, it is difficult to respect the trainer who is overweight with no strength, endurance, flexibility, or other physical attribute to speak of because they are “too busy” training others to work out themselves.

A trainer who wishes to train special populations (youth, elderly, athletes, weight loss, etc.) should have experience with that population as there are differences, and while most trainers fall into the “general” population, no trainer can specialize in everything. It is important for clients to know what kind of experience their trainer has in working with specific clients and how successful they have been.

PERSONALITY

This is probably the most important area regarding how successful a trainer will be. Education and experience are important for safety reasons, and for having the potential for being successful with their clients. Personality is what makes it all happen.

A client needs to think about what kind of personality they are looking for: a cheerleader, teacher, babysitter, drill sergeant, etc. This is the area that makes the training “personal.” The trainer with 20 letters after their name, and has been training people for years cannot work as well with every person they may meet. For example, an older client may not think that a young trainer can relate to their needs regardless of their education and experience. If a trainer does well with professional athletes, they may not be good for the 40-year old mother of three who works 50 hours per week. The trainer who works well for the affluent, non-working person with “status envy,” may not work as well with the low income, workaholic who knows they need the training to improve their health and quality of life. Whatever a client is looking for and/or needs is fine as long as they are honest with themselves in their search for their “perfect” trainer.

Other factors that are influential in people’s choices are:

Price – Personal training is rarely cheap, ranging from under $20 to over $100 per session, with the average (in Michigan) being in the $50-70 range. Trainers often choose a price arbitrarily without considering anything except what they think they can get. Personal trainers should have reasons for what they charge, and take many factors into consideration. There is nothing wrong with clients asking trainers why they charge what they do; a good trainer should have an answer that makes sense.

Location – Training generally takes place either in a gym/health club, athletic facility, workplace, or in people’s homes. The location should be comfortable and appropriate, and promote success for clients.

Flexibility – Things like how long sessions last (30 min, 60 min, etc), how many people can train together (individual or group sessions), how often people need to work with a trainer (once per month, 3 times per week) , and for how long (6 months, 1 year, etc) are all important to consider when choosing a trainer. If clients are looking to work out with friends, but have busy schedules, and limited income; they need to find a trainer experienced in doing group sessions, lasting maybe 30 or 45 minutes, once every 1 to 2 weeks. This is different than the trainer who has only done one on one sessions, for 1 hour, 3 days per week.

All of these factors should be considered by clients looking to work with a trainer. Clients should not be afraid to question trainers, interview them, and decide which is the best fit. On the flip side, personal trainers need to consider what they need to do to best serve their clients and any potential clients they may have in the future. It should be a win-win relationship for everyone involved.

For more information about personal training for clients and/or trainers, contact Bob at: bob@functional-strength-training.com or visit his website at: www.functional-strength-training.com

Get Fit Challenge Update

It’s 8 a.m. on a Wednesday morning and Elizabeth is already on the treadmill warming up. Her trainer, Brian Gambino, BACSCS, is finishing up with one of his other clients. These days are beginning to work their way into Elizabeth’s routine, a routine that she says she needs to keep herself on the fitness trail.

At 28-years old, Elizabeth had the foresight to notice that she did not like the path her health was taking. Overweight, but recognizing she needed to improve her health, Elizabeth faced the same obstacles many people do… she didn’t know how to get started.

This is now changing with the help of her trainer, Brian, and Bally Total Fitness. Brian has several accredited personal training certifications including: ACSM, Health & Fitness Instruction; NSCA, Certified Strength and Conditioning Specialist, and ACE. He is a past Personal Training Director for Bally Total Fitness and has been involved in personal training for over nine years. Elizabeth has her work cut out for her!

In their initial session, Brian set up a program for Elizabeth that involves cardiovascular workouts 5-6 times per week, accompanied by three days of circuit training. He also provided nutrition information and assigned Elizabeth to keep a food diary that she brings to him for evaluation.

“Our goals are to get her moving again and back into workouts. We want her to lose weight and just get healthier,” says Brian. “What I’ve set up for her is a three times per week total body workout that includes her major muscle groups and helps burn calories. Then she does two different modes of cardiovascular exercise, such as the treadmill and the elliptical.”

By changing up the machines Elizabeth uses as well as the cardiovascular workouts, Brian is trying to reduce the risk of repetitive injuries, as well as keeping her body guessing what is coming next.

Currently, Elizabeth is performing 6-9 different exercises each session at 12-20 repetitions. The circuit training allows for her to maintain an elevated heart rate so that she can continue to burn calories throughout her workout.

In just her first four sessions, Elizabeth has already increased some of her strength, as well as her cardiovascular endurance. She has increased her treadmill time from 20 minutes to 30 minutes, and Brian has noticed an increase in her strength.

Elizabeth’s submission for the Get Fit Challenge noted how she had a gym membership, had tried different workouts, but ultimately was unsuccessful because she was intimidated by the workout machines, as well as the lack of knowledge of what to do. Today, that is changing.

“I am pleasantly surprised (with the progress). I still don’t love the weight section and still find it intimidating, but the program Brian set up for me is super easy to follow. We walked through it 2-3 times the first day,” says Elizabeth. “I am the type of person that needs things neatly mapped out and structured. Brian has really helped.”

With just a few training sessions under her belt, there is no dramatic weight loss. And, as Brian points out, dramatic weight loss right away is not realistic.

“We can expect to lose one to two pounds per week for women somewhere between 4-6 weeks,” says Brian. “After that she will begin to burn more fat. Elizabeth has a great attitude and is fun to train. She makes the job more enjoyable.”

Brian has seen many people succeed in their attempts to improve their health and hopes that Elizabeth will be another one of those success stories.

We’ll continue to follow Elizabeth’s progress in our upcoming issues, including her results at the end of her three-month Challenge. Good luck, Elizabeth!

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