Promatx Health Club

Have We, As Americans, Lost Our Focus??

2012-02-22T10:09:00.000-08:00

Recently in national news, a man was carted away in an ambulance after suffering an apparent heart attack while eating a "Triple Bypass Burger" at a restaurant in Las Vegas called "Heart Attack Grill". The "Triple Bypass burger" has 6,000 calories and is a 1.5 pound triple cheeseburger...and for an extra $2.77 you can add 15 slices of bacon. This restaurant is known for "bypass" burgers and "flatliner" fries and offers free meals to anyone who weighs over 350 pounds. Does anyone else see problems with this?? When do we start taking control for our actions and choices in life??

Obesity rates have been constantly on the rise over the past 20 years. In 2010, no state had an obesity prevalence of less than 20% and 36 states (including Kentucky) had a prevalence of 25% or more. When will people realize there is an obesity epidemic in the United States? Children are less active, schools are cutting back on physical education classes, school administrators allow fast food chains to sell their food in cafeterias...when does it stop? Americans offer many excuses and place blame everywhere except on themselves. It's time for us to start making lifestyle changes by incorporating daily physical activity and proper nutrition into our lives. It's not that difficult but it does take a little work.

Where do you begin? First step is to admit there is a problem. If you don't see there is a problem with your physical activity levels, nutrition, weight, and overall health, you will not be successful in your endeavors. If you see a problem exists, it's time to make some changes. Start small with easy changes to your daily routine. Put the phone/iPad/computer away for a few hours and get outside and take a walk. Replace at least one beverage with 16 ounces of water. Reduce the number of restaurant visits in one week. Change your dinner plate to a smaller one so you won't feel "obliged" to fill it up. All of these ideas will help you get started. Once you start to see improvements here, expand your horizons. Join a local walking group, head into the gym to take a new group exercise class, sign up at the health department to participate in informational sessions to learn more about diabetes and weight management...the list is endless.

Don't wait for the scales to tip 300 pounds, don't wait for the chest pains to happen, don't wait to be on multiple medications to control blood pressure/heart rate/blood sugar, don't wait for the hospital visit...the time is now and the reason is because your life is valuable and your family would like for you to stick around for a while. Take control of your life and your health because no one is going to do it for you.

Come in to PROMATx Health Club and talk with a fitness professional today to see what it will take to get your life back on track. Don't wait...do it today.

Are You Ready for a Not-So-Fat Tuesday?

2012-02-21T12:14:00.002-08:00

Today is Fat Tuesday, aka Mardi Gras, which is the last day of feasting before Lent begins on Ash Wednesday. To give you a little history lesson, today is the final day of the festivities known as Carnival. Mardi Gras is celebrated in predominately Catholic locations around the world and even though many of us are more aware of the parties, costumes and beads associated with Mardi Gras, it actually has religious origins in the Catholic calendar as well as in the pre-Christian pagan celebrations. Fat Tuesday was named because it was a time of extravagant feasting of rich goods such as meat or pancakes before the upcoming fast of Lent.

Now that you've had your mini-history lesson, let's look at how you can survive Mardi Gras without busting your waistline and all the hard work you've put into your body recently. Although, to some of us, gobbling down a few beignets (French version of a doughnut) sounds good during Mardi Gras, I don't think it's a wise choice. A beignet is basically a deep fried ball of yeast dough sprinkled with powdered sugar. Some beignets are lower in fat and calories than a doughnut but is still not a recommended treat for everyday consumption. So if you are looking for a few healthy food choices for Fat Tuesday check out these recipes.

Creole Shrimp Kabobs with Couscous
Afiery seafood meal with only 311 calories per serving.
Serves: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Get this Fat Tuesday recipe

Blackened Shrimp Po’ Boy
This is a creamy, scrumptious way to serve seafood.
Serves: 4
Prep Time: 5 minutes
Cook Time: 10 minutes
Get this Fat Tuesday recipe

Easy Cajun Jambalaya
Easier version to make with under 500 calories per serving!!!
Serves: 6
Prep Time: 15 minutes
Cook Time: 30 minutes
Get this Fat Tuesday recipe

Finally, enjoy your Mardi Gras pancakes without the guilt. Try this recipe for guilt-free Banana Applesauce Pancakes with only 61 calories per serving!!!

Get this Fat Tuesday recipe

Remember, just because a holiday is centered around food, it is possible to make wise food choices. Don't be afraid to try something new or better yet, try your hand in the kitchen making low-fat, low-calorie, high-taste foods!! Still need some help making those food choices that won't bust your waistline? Come in and talk with our nutrition specialist at PROMATx Health Club. We are here to help!!

Big Muscles, Big Burn: Increase the Efficiency of Your Workouts

2012-02-17T07:53:00.000-08:00

Today's blog comes from one our PROMATx Health Club's personal trainer, Joseph Mattingly. Read on as he talks about getting the biggest bang for your buck in the gym!!

As a personal trainer, every day I see people wasting time in the gym and being overall inefficient with their time spent working out. For many people, squeezing time at the gym into their busy schedule is one of the biggest obstacles to weight-loss and overall fitness success. For the masses who have this problem, the following is a guide to achieving your fitness goals within a limited time frame. In this post is a suggested workout outline with tips, selected from anecdotal and scientific evidence, on how to achieve your fitness goals with limited time spent in the gym. I understand that there are different body types, workout preferences, and that equipment is not always available for use, therefore I have provided alternatives to each of the preferred lifts.

Getting Started

As soon as you walk into the gym, head to the cardio area and get in a quick 5-8 minute warm-up to prepare yourself mentally and physically for the fast paced, intense workout to come. This workout is ideally done 3 times a week for maximum benefit, with a day in between for muscle recovery. If you have the time, feel free to get some cardio and core work done on your recovery days. I would suggest 20-30 minutes of interval-style cardio and 4-6 sets of core work. Stretching afterwards is highly encouraged, especially for those who already have creaky joints, bad backs, shoulders etc.

The workout - “Big Muscles”

This workout is composed entirely of compound exercises involving multiple muscle groups being recruited at the same time. This allows for maximal efficiency, muscle recruitment and caloric burn. All of this combines to speed up your metabolism, both during and after the workout. You should never rest more than 90 seconds between sets or exercises, and preferably keep the rest periods to 60 seconds.

Circuit 1, done 2-3 times, preferably in this order

Bench Press - Barbell or Dumbbell.................................8-12 reps
One Arm Rows – Dumbbell.........................................12-15 reps
Squats or Leg Press.................................................15-20 reps
Plank or Bicycle Crunches..........................................To failure

Circuit 2, done 2-3 times

Shoulder Press (seated or standing) - Barbell or Dumbbells..........12–15 reps
Pulldowns or Pullups.......................................................10-12 reps
Lunges or Straight Leg Deadlifts.........................................15-20 reps or steps
Leg Lifts or Cable/Dumbbell Twists.....................................To failure

If done with the appropriate intensity and focus, these two circuits should recruit virtually every major muscle in your body AND increase your metabolism and lean body mass. The 16 to 24 sets should be plenty of volume and should take anywhere from 30 minutes to an hour, depending on your pace. Done correctly and frequently, along with an appropriate diet and hydration, you should be on your way to a better body with less time spent at the gym.

Give this workout a try. If you still have questions or are unsure on how to perform some of these exercises, be sure to stop by PROMATx and talk with a fitness professional. Remember, we are your body transformation specialists!!

When Is It OK To Skip Your Workout?

2012-02-15T20:41:00.000-08:00

What??? Here you are, busting your tushy trying to get in shape, you are reading our blog and following our advice to keep going...now I'm giving you a pass to skip your workout?? Sometimes it is necessary (and beneficial) to skip a workout. Let's look a reasons when it really is alright to skip your fitness routine.

First and foremost, it is OK to skip your workout if you are sick. If you are suffering from migraines, dizziness, diarrhea, or vomiting, please, please, please stay home. If you are experiencing the common cold, first determine if you are "well enough" to exercise. Is it the first 24 hours of symptoms? Do everyone a favor and stay home and prevent spreading your germs. If you are feeling well enough to exercise, check your resting heart rate. If it is 95 or above at rest, you probably should stay home and skip your workout. The outcome won't be good if you exercise with a high resting heart rate.

Now with the obvious reason out of the way, let's look at a few more situations when it's OK to drive past the gym and keep on going! Are you experiencing joint pain? This is a tricky one. Take a moment to determine whether you have muscle soreness or joint pain. Here's how do you do that. Is there swelling? Is the area warm or hot to the touch? If you answered yes to either of these questions, most likely you have joint pain and it's time to stay home. Remember, if you are experiencing pain for more than 2 weeks, it is time to seek medical intervention. It is normal to experience muscle soreness after some workouts. In this instance, exercise is actually going to help you.

Here's another scenario. What is your blood pressure and/or blood sugar looking like? Is your blood pressure high today? Skip the weight training (which has the tendency to raise blood pressure) and choose light cardio instead. Blood sugar high? By all means, get in the gym!! Exercise can help get blood sugar under control. If you are dealing with low blood sugar, try having something to eat. If your levels settle down, get in the gym. If it's still running low and/or you are experiencing dizziness, by all means, skip your workout.

Another reason to get a "hall pass" to your workout...what has your fitness routine looked like the past few days? Have you been hitting it hard for the past 3-4 days straight with no break? I give you permission to take a day off. Remember, overtraining has its drawbacks...headaches, chronic muscle soreness, fatigue, injury...take a break and let your body recover. Not quite sure you are ready to skip the gym entirely? Try doing some light cardio...take a walk in your neighborhood, do some "window shopping" at the mall, go to the park and hit the fitness trail. Your body (and mind) will thank you.

These are just a few reasons when it is OK to skip your workout. Your body needs time to recover from illness and injury. Take it easy and easy back into your exercise routine. New to the exercise world? Sometimes it's hard to determine when you should stay home. Talk to your trainer and get their advice. Not working with a trainer? Seek the advice of a fitness professional at your gym. Remember, while it is OK to skip a workout, please don't let one skip turn into a week off from your exercise plan.

The trainers here at PROMATx Health Club are here to help. We can not only help you kick up your fitness routine, but we can help guide you with decisions that affect your exercise goals. Come in and talk to us today. Put your plan into action, let us help you reach your goals!!

Reasons Why Your Workout Just Isn't Cutting It

2012-02-10T08:06:00.000-08:00

You workout on a regular basis...you are at the gym 3-4 days per week....you attend group exercise classes and sweat away your stress...you show up for all of your personal training appointments as scheduled. So why aren't you seeing the results? Weight loss shouldn't be this hard...should it? Let's look at some reasons why you may not be seeing the results you expected.

You aren't working hard enough.

Is going to the gym a social event for you? Is it time to catch up with your buddies and talk about the game last night? Maybe you come in and have been doing the same exercises and are feeling "comfortable" with the routine. Now is the time to kick it up a notch. While it's OK to chat with your buddies at the gym, try to limit it to before or after your workout. Keep your mind focused on the activity at hand. Many times we fail to push ourselves to do exercises to failure. Whether it's the fear of working that hard or just not knowing how your body will respond, you should attempt to push yourself with each workout. Therefore, it's not how much weight you lift but how hard you push yourself. Once you catch your breath, it's time to move on to the next exercise.

You are working out too hard.

What?? Didn't I just say you had to push yourself during your workouts? Well it is possible to work too hard or "overtrain". Are you in the gym 5-7 days a week? Do you go "all-out" in every workout? Do you take all the group exercise classes plus workout on your own? You actually are doing your body more harm than good. The body needs time to rest and repair itself and if you are always working out and not allowing the body any "down time", your body will rebel. You may experience headaches, insomnia, exhaustion, even weight gain. Although we love to see your faces in the gym, it is important to take a day or two off so you can get adequate rest.

You aren't eating enough.

OK, so now you think I've totally lost my mind. If you haven't read our previous blog, "Are You Eating Enough", then take a moment to go back and read it. Remember, you have to consume enough calories to meet the needs of basic body functions like breathing, standing, and moving, PLUS you need to have enough energy to do your workouts. There's a fine line there and if you don't consume enough to meet those needs, where is your body going to get the energy from?? You guessed it, your muscle tissue. You will actually break down muscle tissue so the body can use it for energy. Ultimately resulting in weight loss but the WRONG kind of weight loss. Remember, weight loss is 20% exercise and 80% nutrition.

You are spending too much time at the gym.

Stay with me folks...I have a good point to make! Are you spending 1-2 hours in the gym? Do you perform your strength routine, then hit the cardio machines? Do you think longer workouts will help lose the fat and build the muscle you are looking for? Probably not. In a study published by the School of Kinesiology at the University of Western Ontario, researchers compared effects of short, intense strength/cardio training with those of longer bouts of moderate exercise. In this study, both groups ran three times per week for six weeks. One group ran as hard as they could for 30 seconds and then rested for four minutes and repeated this three to five times for a total workout time of 18 to 27 minutes. The second group jogged for up to 60 minutes at a moderate pace. Those in the sprint group saw their total body fat decrease by 12.4 percent, while the other runners lost less than half that much!

So where do you go from here? First, try doing more intense workouts for shorter durations. For example, get your workout done in 30 minutes. You'll tend to push yourself harder if you know you only have 30 minutes to get it done! Next, take a look at your nutritional habits. There are lots of great programs on the internet to track your food intake and calorie consumption/burn. Check these out. Remember, I've said it before and I'll say it again, we have a nutritional specialist on staff here at PROMATx Health Club. We can help you with the dietary part of weight loss. Don't try to fight it on your own!! Finally, it's not quantity at the gym but more about quality. I'm sure your significant other and family members would love to see you a little more often. You don't have to live at the gym to lose weight and be healthy. Just be smart and follow our advice. It is possible to un-do what you have done to your body throughout the past years.

Come in and see us. We'll guide you, we'll push you, we'll help you!!

Fuel for Your Winter Activities

2012-02-08T09:53:00.000-08:00

Even though the weather here in Kentucky has been fairly mild this winter, we did have a little snow this morning. So, keep in mind, it still is winter! Today's blog is about winter (outdoor) activities and how to properly fuel your body. I know, some of you are thinking I'm crazy for even suggesting you go outside and exercise in the winter. Don't fret, it's not that bad if you take the proper precautions. Whether you exercise indoors or out, proper fuel for your body can make your workout that much better.

One thing we winter exercisers tend to forget is proper hydration. Does your water intake go down when the temperature drops? It's a natural tendency for this to occur. According to the American College of Sports Medicine (ACSM), a study comparing hydration status of athletes who skied or played football or soccer reported the skiers had the highest rate of chronic dehydration. Before one competition, 11 of the 12 alpine skiers showed up dehydrated. Why do we skimp in the winter? One reason may be due to how many layers you have to wear during cold-weather exercise and the fact that the more you drink the more likely you'll have to go to the bathroom. It's a pain to have to remove all those layers!! Another reason could be due to cold weather dulling your thirst mechanism. In all actuality, we can become dehydrated very quickly in colder climates. Our body has to warm up the cold, dry air we breathe and therefore when we exhale we are releasing steam/vapor and decreasing the amount of water in our system. A great way to stay hydrated during outdoor winter activities, is to have a hot sports drink in an insulated bottle and sip on that during your activity. Ice cold water in winter will cool your body down fairly quickly and may cause the chills.

What about food? What do you eat prior to participating in an outdoor event? Because the temperature outside will be colder, you'll need to "pre-heat" your body with fuel. Thirty to sixty minutes after you eat, your body generates about 10 percent more heat than when you have an empty stomach. Hence, eating not only provides fuel but also increases heat production (warmth). If you are going to be outdoors for an extended workout, be sure to stay warm throughout your workout. As your body temperature decreases, you will actually feel hungry. Why? Your body will begin to burn more calories just trying to keep you warm. Shivering can burn up to 400 calories per hour! This depletes stored energy, thus making you hungry for more food. Bring snacks with you such as energy bars, dried fruit, nuts and chocolate. When you are finished with your workout, be sure to re-fuel your body with warm carbohydrates and a little protein. Lentil soup, hot chocolate made with milk, oatmeal with nuts/fruit, and pasta with meatballs are all good winter post-workout foods.

Exercising outdoors can be invigorating as long as you are prepared. Dress appropriately for the weather and your activity, hydrate your body throughout your workout, "pre-heat" your body before your workout and be sure to re-fuel afterwards. Luckily we live in a fairly mild climate and winter activities aren't that bad. Give it a try...you may find you like exercising in the cooler weather.

Still need help with fueling your body for winter activities? Schedule an appointment with our nutrition specialist and get put on the right path to success!! Come in to PROMATx today...your body (and your mind) will thank you!

Kitchen Makeover

2012-02-06T20:05:00.000-08:00

Did your eyes just get wide with excitement and did you have a little drool in the corner of your mouth when you read the title of today's blog? Well, don't get too excited...I'm not talking about a major remodel in your kitchen. What I am going to discuss is how you can makeover your kitchen to improve your odds with healthy eating and weight loss.

First, take a look at your kitchen. Better yet, take a picture of all corners of your kitchen. Look beyond the paint on the walls, the lighting, and the appliances. Is your kitchen organized or do you get stressed just looking at a picture of your kitchen? Organization is a major necessity to healthy eating. Why aren't you in your kitchen more often? Are you too busy to prepare healthy meals? We all are busy but that's no excuse to NOT make your meals at home. When you have an organized canvas to work with, food preparation becomes easier and more enjoyable. You don't want to fight with looking through countless drawers and cupboards for tools.

Set aside some time to reorganize your cupboards, drawers and refrigerator. Start in one section of the kitchen, pull everything out and check expiration dates. Discard all expired foods...no exceptions!! While you are checking out expiration dates, why not take a second and look at the food label. Are you harboring overly-processed foods filled with additives and words you cannot pronounce? Time to discard!! Once you've cleaned out those unhealthy and old food items, take a moment to wipe the slate clean. Wipe done cupboards/drawers/shelves and replace liners. Now that you have a clean surface, replace items in an organized manner. Group like-foods, bring frequently-used items to the front, label your shelves. Organization makes your life easier.

The next step is to make sure your appliances are in working order. Is that blender on your counter gathering dust? Does that bread machine work? If your appliances aren't working and cannot be repaired, get rid of them. Now that you can find all the essential tools and foods, AND your appliances are in tip-top shape, it's time to get cooking! Not sure where to start? Hit the library and check out the cooking section. There are plenty of options for cookbooks from vegetarian to clean-eating to bread making. Take your pick!

Stay tuned for another blog entry on how to add healthier foods and gadgets to your kitchen. Baby steps, though. Your first step is to get that kitchen clean and organized. It's not hard but it is a crucial step to getting healthy from the inside out. Get your kitchen cleaned out and kick the clutter to the curb!!

National Wear Red Day

2012-02-02T21:02:00.000-08:00

Today, February 3, 2012, is National Wear Red Day to help raise awareness about heart disease in women. Did you know that heart disease is the #1 killer of American women? Here are some more staggering statistics from the National Heart Lung and Blood Institute (NHLBI)...one in four women in the U.S. die from heart disease as compared to one in 30 from breast cancer. Around 80 percent of women ages 40-60 have one or more risk factors for heart disease. Having multiple risk factors significantly increases your risk for heart disease because risk factors worsen each others effects. According to NHLBI, only having one risk factor doubles your chance for developing heart disease.

Do you know what the controllable lifestyle factors are? Check it out:

Smoking
High blood pressure
High blood cholesterol
Diabetes
Being overweight or obese
Physical inactivity

How many of those risk factors do you have? Every one of the risk factors listed above are "controllable"...meaning with a little effort on your part, you can change your risk. Click HERE to refer back to our previous blog on heart health.

It's time for you to step up and take control of your health. Today is a good day to do just that. Wear red today and raise your own awareness of heart disease. Do it for yourself...do it for the ladies you care about!

Don't forget to stop by PROMATx Health Club today to learn more about preventing heart disease. We will have a lot of great information for you and you can talk with some of our trainers to see how they can help you reduce your risk for developing heart disease. Come on in...your heart will thank you!!

Tips To Boost Your Energy...Naturally

2012-01-27T10:06:00.000-08:00

Need an energy boost? Don't we all!!! Instead of reaching for the energy drink or that shot of caffeine, try some of these tips for a natural approach to boosting your energy.

Drink lots of water. What?? Don't weigh yourself down with sugar-laden drinks. Good ole' fashion water keeps you hydrated and makes your body more efficient. Dehydration affects every part of your body, including your brain. Fuzzy thinking, low energy, slow metabolism...you name it and it is probably the effect of dehydration.
Eat nutritiously-dense foods. Pack your plate with fruits and vegetables, lean proteins, and complex carbohydrates. Stay away from foods with high fat contents (like fried foods) that will make you feel sluggish and run down.
Get active...stay active. Physical activity boosts serotonin levels which improve your mood and make you feel better. If you haven't started a regular exercise program, why not start today? Get rid of the excuses and get moving. Our bodies are designed for motion and our muscles thrive on staying strong.
Reduce the load on your shoulders. Take a load off and start reducing some of the stress in your life. You've heard the phrase (and the books) "Don't sweat the small stuff". Let go of the things you have no control over (i.e., weather and traffic) and focus your energy on things you can change in your life. Learn healthy ways to manage your stress.
Take a breath of fresh air. Get outside and absorb some sunshine and breathe in the fresh air. Take a break from the indoors and step outside. Take a walk around your office building, grab your four-legged friend and tour the neighborhood, go to the park and climb on a swing...just get outside! A change of scenery may be just what you need to boost your energy and lift your spirits.
Help your body repair...get some rest. Do you get enough sleep at night? Is it good quality sleep? Your body makes a lot of repairs during sleep and if you aren't getting enough, you won't be functioning at top capacity. Try not to sacrifice sleep to get things done. It will hurt you in the long run. Mental and physical fatigue will set in and will make it very difficult to perform simple, daily tasks. Get your rest.

Seems pretty easy, huh? You bet! So the next time you need that little pick-me-up, put down the can of so-called energy and try one of these healthy-alternatives to boosting your energy. Obviously, the trainers and staff here at PROMATx Health Club can help you with tip #3 but you have to make the first move. If you aren't here, we can't help you. Stop in today and let us teach you how to get that natural "high"!!

Fight the Winter Blahs

2012-01-25T20:01:00.000-08:00

In the wintertime, do you just feel "blah"? Is it hard for you to get motivated to do anything let alone exercise during winter? You are not alone. The National Institutes of Health (NIH) estimates that approximately 36 million Americans suffer from depressive symptoms during the colder months. Some Americans may experience more severe symptoms and may be diagnosed with seasonal affective disorder, or SAD for short. SAD is classified by symptoms of depression that make performing regular, daily activities difficult. A lesser, milder version of SAD is the "winter blues". Although people are able to function when suffering from the "blues/blahs", symptoms are still similar. Symptoms often include fatigue, weight gain, sleep problems such as insomnia and hypersomnia (sleeping too much), mood swings, introversion and food cravings. The problem many doctors have in diagnosing SAD is the symptoms overlap with many sleep disorders and other forms of depression. What causes the winter blahs? Research had shown the increase in darkness during the winter months causes an overproduction of melatonin, also known as the "hibernation hormone". Also, with reduced amounts of sunlight, serotonin levels are reduced which ultimately increase the depression-like symptoms.

Where do you go from here? As the days get shorter and darkness arrives earlier in the day, it's important to stay active as much as possible. If the weather isn't too bad, take a walk or go for a jog. Not only will you reap the benefits of the cardiovascular benefits but also you'll get a little bit of daylight to keep those winter hormones under control. Try to maintain a regular exercise routine, as hard as it might feel, throughout the cold, dark winter months. Other things you can do include brightening up your office and home. Open shades/blinds, trim back trees/shrubs that may block windows and keep curtains pulled back throughout the day. If the days are still too gloomy and dark, you can invest in a sun light. These lamps have special fluorescent bulbs that mimic the brightness of a sunny day.

Obviously if you reside in southern climates such as Florida, Alabama, and Georgia, you are less prone to suffer from symptoms of winter blahs or SAD. Sunshine is more prevalent in these states thus reducing the chance of "winter hormone" buildup. Regardless of where you live, try to stay active as much as possible. Exercise increases the "feel good" hormone serotonin and helps keep your mood positive any time of the year. Still need help battling the "blahs? Why not try something different for exercise...take a class, hire a trainer, workout with a friend or family member. If you are still searching for help to battle the winter blues, come in to PROMATx Health Club and let one of our trainers banish the blahs!!

Kickstart Your Metabolism - Part 2

2012-01-20T09:31:00.000-08:00

In my last blog, I talked about how to kickstart your metabolism by adding bursts of exercise or "interval" training. Hopefully you have given this a try because it is a fantastic way to increase the calorie burn. Let's switch gears and look at the nutrition-side of metabolism.

If you are like a lot people who are trying to lose weight, one of the first things you think of doing is cutting your calorie intake. In other words, you restrict how much food you eat. For the most part, that is a good first step. Americans are chronic "over-eaters"...our plates are much larger than they were 20 years ago and portion sizes in restaurants border on ridiculous. So starting with reducing the amount of food you eat is probably going to help bring the number on the scale down. However, how much do you cut back? Do you know where to start? First place to start is to know exactly how much you eat. Create a food journal and for one week, log down everything that goes in your mouth (both food and drink) and try to be somewhat accurate on portion sizes. I'm not saying you have to get out a measuring cup and a food scale, but be realistic. If you have pasta for dinner, approximate how many cups you have in your bowl. Liquids are just as important because a lot of American's daily calories come from drinks (i.e., soda, energy drinks, etc.).

So you have your food journal...now what? If you have access to a nutritional specialist (such as here at PROMATx Health Club), make an appointment to review your food journal. If not, there are plenty of free websites that help to track calories. Once you have an understanding of how many calories you eat in a day, now it's time to think about a reduction. There is a science behind how many calories you need in a day to sustain life. When you add physical activity to your daily routine, that number will increase. Working with a nutritional specialist or on a reputable website, determine how many calories you should consume to meet the basic needs of life (breathing, moving, metabolism, etc.) and provide enough energy for your physical activity. It's also based on your age and gender. Once you find out how many calories you should be eating, look back to your food journal. Remember a little bit of leg work goes a long way! Don't let these steps deter you from losing weight!!

Lose weight the smart way. It may have taken you years to put on the extra weight, so don't expect it to all come off in a short period of time. Also, don't fall into the trap of severely restricting your food intake. If you don't consume enough calories your body goes into "protective" mode and not only stores calories for later use but also begins to break down muscle tissue for energy. Losing muscle equates to slower metabolism...slower metabolism equates to weight gain. It's a vicious cycle. Finally, don't skip meals. Eat smaller, more frequent meals to keep your metabolism working constantly throughout the day. Your body will thank you for this, especially if you are physically active.

Kickstart your metabolism by adding bursts of high intensity activity in your exercise routine. Kickstart your metabolism by fueling your body with the nutrients it needs and craves. Kickstart your metabolism by eating more often throughout the day. Kickstart your metabolism so you can finally lose the weight and put your body on the road to recovery.

Need additional help? Take time out of your day and come in to PROMATx Health Club. Sit down with a fitness professional and nutrition specialist and learn what it will take for you to be successful. What works for others may not work for you so develop a plan that is specific to your needs. Get started today!!!

Kickstart Your Metabolism - Part 1

2012-01-16T08:53:00.000-08:00

The dreaded "M" word...metabolism. What is it? In a nutshell, it is the total number of calories your body burns each day. This includes daily body processes (which burn ~65% of those calories), such as breathing and circulation, and digestion (consumes another 10%). That means the remaining 25% of calories burned comes from any and all physical activity...exercise AND anything done while awake! Since only a small portion of calories you burn in a day actually comes from physical activity, it is very important to maximize the efficiency of this system. In other words, you want to get the most bang for your buck!

If 25% of your calorie burn comes from physical activity, you are burning calories while you are moving the mouse around on your computer to scroll through this blog. In order to maximize your metabolism during physical activity, it is wise to have a good lean mass-to-fat mass ratio...meaning lower body fat percentage. Why? Lots of reasons but mainly lean tissue (organs and muscles) burn an average of 14 calories per pound a day while fat only burns about 3 calories per pound. That should be incentive enough to increase your lean mass!! Now, I am not saying you have to become a body builder or become so large with muscles that you have to walk sideways through doors. What I am talking about is to incorporate strength training into your daily exercise routine. Body weight activities such as squats, lunges and push-ups are effective ways to increase lean tissue. Weight training activities with machines, dumbbells, and barbells will also increase lean mass. These are all great ways to improve the efficiency of your calorie-burning machine! Not only will you be able to burn calories efficiently DURING exercise but also during rest and other daily tasks such as sitting and standing.

How can you kickstart your metabolism? Obviously the first step is to fuel your body with proper nutrition and cut out all the crap (i.e., excess sugar, sodas, fried foods, etc.) then start adding exercise into your daily routine. If you've already completed those steps, let's look at how you can improve your workouts to create the "afterburn". This is where your metabolism stays high after a workout and you continue to burn more calories throughout the day. This can be accomplished by adding bursts of high intensity moves within your workout. Shorten the rest time between exercises and add in moves like jumping jacks, burpees, and mountain climbers. If you are working on cardio, increase your speed and/or resistance (i.e., incline) for 30-60 second intervals.

Unfortunately, our metabolism slows down approximately 2 to 4 percent every decade as we lose muscle mass with aging. So if you were burning around 2,000 calories in your twenties, you may drop down to burning around 1,880 calories twenty years later. While it may not seem like a lot, if you are not exercising on a regular basis to maintain lean mass AND you are consuming the same amount of calories from food, it equates to weight gain! It is possible to fight this through exercise and proper nutrition. Try adding some high intensity activity to your workouts and begin that "afterburn"!!

Need help revving up your metabolism? Stop in at PROMATx Health Club and talk with a trainer today.

Do You Really Know How to Breathe?

2012-01-11T21:00:00.000-08:00

Once again, I haven't lost my mind. I know everyone knows how to breathe but are you doing it correctly? Many of us have become lazy with our breathing techniques and we are not utilizing the full capacity of our lungs. This becomes extremely important during exercise.

During exercise the body's demand for oxygen increases and therefore we must increase our breathing to fulfill the body's need. This is accomplished by coordinating surrounding muscles. You can train these muscles just as you train your biceps and glutes. Also, as you increase your fitness level, your heart adapts by pumping the same amount of blood with less force and less often (fewer heartbeats). In the same manner, by training your respiratory (breathing) muscles, you have the ability to slow down your breathing and be more efficient with getting oxygen in your lungs and out to the working muscles.

Studies have shown how athletes who train their respiratory muscles have improved overall performance. Would you like to improve your performance in the gym? While you may (or may not) be a professional (or recreational) athlete, practicing proper breathing techniques is extremely important. Just like any other muscle, if the respiratory muscles (diaphragm and intercostals) aren't exercised they will atrophy or get smaller. As we grow older, we tend to have shallower breathing and thus using less of our lungs to breathe. Unfortunately as this shallow breathing continues into later stages of life, it becomes more difficult to "re-train" our respiratory muscles for deep breathing.
If you have ever taken a yoga or pilates class you probably have heard how important the breath is during activity. How many times have you tried to lift a heavy weight in the gym and have focused on your breathing to get you through the lift? Proper breathing techniques not only allow you to take in oxygen and disperse it to working muscles, but also it helps to center your focus on the activity at hand. Focused breathing also helps to maximize your energy intake while keeping your mind clear.

So how can you train your respiratory muscles? The simple answer...breathe. The extended answer...breathe to the full extent of your lungs, diaphragm, and intercostals. Try this the next time you have a moment to think about your breathing.

Inhale - 2 counts
Hold your breath - 2 counts
Exhale - 4 counts

This may feel awkward at first but keep working at it. When you inhale, don't just take a breath from the shallow part of your lungs...breathe deeply from the belly. Place one hand on your chest and one hand on your belly. Take a normal breath. Did the hand on your chest rise or did the hand on your belly rise? Deep breathing should come from your belly. Expand your ribcage to the side while you take a deep breath and allow your belly to rise. Again, practice this because it will feel strange if you are used to shallow breathing.

Once you have become comfortable with this pattern of breathing, try adding it to your activity. Replace the "counts" with steps, or pedal strokes, or swimming strokes. After mastering that, try to increase your counts with the same ratio as above. For example...inhale 4 counts, hold your breath 4 counts, and exhale 8 counts.

This type of breathing will soon become second nature and you will no longer have to think about how to breathe. You will become more focused on the activity at hand, whether it's a sporting event, working out in the gym, or concentrating on a task at home. Performance will improve as your mind lets go of the stress of what happened earlier in the day or problems you are having at work and your body focuses on the next breath.

"For breath is life, and if you breathe well you will live long on earth."

~ Sanskrit Proverb

Exercise and GERD

2012-01-05T10:57:00.000-08:00

GERD is not just me putting my fingers on the wrong keys on the keyboard...GERD is gastroesophageal reflux disease. That's a mouthful so now you know why I typed GERD! All kidding aside, if you suffer from heartburn and GERD you know that, depending on the severity of your symptoms, daily activities can be difficult. If you have your symptoms under control, congratulations. For those of you who still suffer daily, even with medication, can exercise help your symptoms? Let's take a look.

First a little background on GERD. Gastroesophageal reflux disease, commonly referred to as GERD or acid reflux, is a condition in which the liquid content of the stomach regurgitates (backs up or refluxes) into the esophagus. Unfortunately GERD can be a chronic condition and once it begins, it usually is life-long. If there is injury to the lining of the esophagus (esophagitis), this also is a chronic condition. Once treatment for GERD is begun, therefore, it usually will need to be continued indefinitely although it is argued that in some patients with intermittent symptoms and no esophagitis, treatment can be intermittent and done only during symptomatic periods. Treatment of GERD varies from person to person. For some, dietary changes (i.e., avoiding foods that trigger GERD such as peppermint, alcohol, and caffeine) alone may suffice. For others, prescription medication in combination with over-the-counter acid controllers are necessary. In extreme cases, surgery may be necessary.

Now that we know a little about GERD let's look at how exercise fits into the picture. Studies have shown positive effects on the symptoms of GERD when adding exercise to daily routines. Keeping exercise durations lower (i.e., 30 minutes at a time) and impact levels lower (i.e., walking, cycling, etc.) has also helped reduce symptoms. Just because you suffer from symptoms of GERD doesn't mean you cannot exercise. You will probably need to work with a fitness professional to find the modes of exercise that work best for you.

So let's say you haven't been exercising and need to lose weight AND suffer from GERD. Where do you begin? Are you stuck in the scenario that you need to lose weight to get GERD under control but you have difficulty exercising because of GERD symptoms? You are not alone. Unfortunately it will be a tough road for you to follow but NOT IMPOSSIBLE!!! First of all, check with your health care practitioner to make sure you are physically ready to start an exercise program. Explain to him/her that you are suffering from GERD during exercise or physical exertion and find out if a change in medication or dosage is necessary. Explore all options before beginning your exercise program. Next, meet with a fitness professional for a one-on-one consultation and describe your health history including symptoms of GERD. Together, you should be able to make a plan for the type of exercise and duration that will work best for your condition.

Don't be stuck in the vicious cycle of not losing the weight because your symptoms of GERD are too painful. Take action and take control of your health. While GERD may not be totally eliminated by losing excess weight, symptoms should be lessened and more manageable. It may just take a little longer to get that ball rolling!

Still need help? Stop in at PROMATx Health Club and talk with one of our trainers and nutrition specialists to learn more about GERD and how exercise can help you control your symptoms.

Is it Time to Fire Your Doctor??

2012-01-02T10:22:00.000-08:00

The new year has begun and it's time to take stock in your health and wellness. A good place to start is with your health care practitioner(s). Are you happy with the care you are receiving? Are you able to really talk with your doctor(s) about your concerns? Your health is important to you and it should be just as important to your doctor. While it may be convenient to stay with your doctor because of location or the fact that you have been with him/her for a number of years, there are also other factors to consider. It may be difficult to part ways but here are some suggestions from Forbes magazine on when to call it quits.

You have lost confidence in your doctor.

If you have doubts about his/her competence, it's definitely time to part ways. Find someone with whom you can trust to consider your best interest when making medical decisions.

Your doctor isn't on staff at a hospital.

Do you even know if your doctor has hospital privileges? It's time to find out. You need to know that in a medical crisis, you will have someone available to direct your care...someone who knows your medical history and someone you trust.

Your doctor isn't board certified in his/her specialty/field.

This should be one of the first areas to investigate when selecting a new physician. It's also wise to check with your state's medical licensing board to ensure he/she has a good record. Also, board certification typically requires continuing education for recertification. This way, your physician can remain "up-to-speed" on current procedures.

Your doctor doesn't value your input.

Health care is a two-way street. You should have input on all medical decisions and should have all of your questions answered during your appointment. If you are left with the feeling of uncertainty, it's time to speak up. If your physician isn't meeting your needs, it's time to fire him/her. Remember, he/she works for you!!

You are kept in the dark about your prescriptions.

Do you question "why" he/she is writing a prescription? Do you know what the side effects are? Do you know if there are any non-prescription alternatives? Do you know if there are less expensive versions? These questions should all be asked AND answered any time your doctor pulls out the prescription pad.

Your doctor doesn't coordinate well with other physicians.

If you suffer from chronic illness that require different specialties, you probably are cared for by multiple physicians. If your health insurance requires referrals before you can see a specialty-care physician, you must rely on your primary care physician. He/she should be able to recommend other physicians with whom he/she trusts. Also, your doctor shouldn't be offended if you ask for a second opinion.

The office is disorganized.

Are your phone calls returned promptly? Is paperwork completed and submitted to the insurance company correctly? Do you feel like you are "lost in the shuffle" during office visits? The office and medical staff in the office are just as important as the physician.

There are too many gatekeepers.

When was the last time you actually saw your physician during an office visit? Do you feel like your primary care provider is the nurse practitioner or physician's assistant? It's time to take a stand!!

Your doctor is behind the times.

Is your physician "up" on the latest medical studies? Does he/she provide you with research-based medicine? If you suffer from a chronic illness, is he/she up-to-date on the guidelines for treatment of your illness?

Your doctor doesn't offer the amenities you need.

These "amenities" will be different for everyone. Maybe you need a better location or satellite office; perhaps you prefer to schedule appointments and make inquiries on-line rather than by phone. Take into consideration your needs when choosing a physician.

Thanks to Forbes magazine, these are just a few ways to take stock in your health care. don't stay with your doctor just because it's convenient. It's your health and you should want as many people on your side as possible. Get your questions answered and have two-way communication with all of your health care providers. Take action...get involved...be healthy!!

"Never go to a doctor whose office plants have died."

~ Erma Bombeck

A New Year...A New You

2011-12-28T08:52:00.000-08:00

With 2012 fast approaching, many people will begin to think about their resolutions for the new year. Are you one of those people? What are you resolving to do or change in 2012? It's time for you to start thinking about yourself and your health. We have many informative blogs on heart health, exercising, nutrition, and stress management. Refer back to these blogs and think about how you can start making better, healthier choices in life.

This time when you set your resolutions or goals for 2012, focus on the positive health behaviors rather than the negative ones. What does that mean? Instead of telling yourself you are going to "cut out" some type of unhealthy food or drink (i.e., french fries, soda, caffeine, etc.) why not "add" a healthy behavior such as increasing your water intake or adding vegetables to every meal. Research has shown it is easier to increase healthier behaviors more than decreasing or eliminating unhealthy ones. Once you begin to adopt these healthy behaviors, there will be a naturally tendency to cut back or eliminate behaviors such as eating unhealthy foods and consuming large amounts of sugar and caffeine.

Thinking about joining a gym or health club in 2012? Be sure this is something you are committed to and you are not joining just because there's a good deal advertised. If you are ready to make changes with your exercise habits and you don't have the resources at home to begin a program, maybe it would be good for you to join. Fitness professionals with degrees and certifications can help you in your journey. Do you have a little extra money to spend on yourself this year? Instead of buying another electronic gadget or another purse/jacket, why not invest in a trainer? One-on-one attention with a trainer can help you stay focused and reach your goals.

One important resolution or goal everyone should establish this year is to take time for yourself. Many of us are so busy taking care of everyone else that we forget about ourselves. Put time in your schedule to do something for you. For all of you electronic-junkies out there, set a recurring appointment in your Blackberry, iPhone, or smartphone for some "me-time". Whether it's 30-minutes for exercising, 15-minutes to take a walk outside, or 10-minutes to be "electronic-free", schedule it into your day. After several "me-time" appointments, you will start to notice a positive change in your mood and an increase in energy level.

Whatever you choose to focus on in 2012, be sure to refer back to our blog on setting S.M.A.R.T. goals. The more time and thought you put into establishing healthy behaviors, the more successful you will be in the long run. Still need help with making long-term, lifestyle changes? Make an appointment with a nutrition specialist or fitness professional here at PROMATx Health Club. We can help you to define what area(s) to work on and how to go about achieving your goals.

Be S.M.A.R.T., stay strong, and stay focused!!

"As human beings, our greatness lies not so much in being able to remake the world. . . as in being able to remake ourselves". --Mahatma Gandhi

What Does Being "Healthy" Mean to You?

2011-12-26T10:14:00.000-08:00

As trainers, we see people in all shapes and sizes. Each client comes to us with different goals, different abilities, and different attitudes. Some feel they are "healthy" but just need to lose a few pounds; others feel as if they are the furthest thing from "healthy". Many clients define "healthy" as strictly an outward appearance (i.e., slim body, toned muscles). What is your definition of "healthy"? And, most importantly, how do you stack up to your definition?

If you look up the word "healthy" in the dictionary, this is one of the definitions: possessing or enjoying good health, or a sound and vigorous mentality. The World Health Organization (WHO) defined health in its broader sense in 1946 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity". However different organizations define the word, people must begin to look at being "healthy" as more than just an outward appearance and the absence of disease.

Our mere outward appearance can be very deceiving. Just because a person is "slim and trim" doesn't mean they are healthy. Body fat percentages can run high in this body type. How, you ask? It's possible for a "slim and trim" person to have higher percentages of visceral fat (located around the organs) versus subcutaneous fat (located just below the skin). Visceral fat is harder to see by the naked eye and contributes to "belly fat". Therefore outward appearances neglect to show hidden dangers.

Other factors contributing to overall health are blood pressure (refer back to our blog, High Blood Pressure), high triglycerides and cholesterol, hormone imbalance, adrenal fatigue, atherosclerosis (hardening of the arteries)...this list goes on!! It is very important to "know your numbers". You should know what your blood pressure is and what your lipid profile (cholesterol and triglycerides) looks like. Those of you who exercise on a regular basis, do you know your numbers? If not, you are neglecting an important piece to the puzzle of "health".

With a new year fast approaching, maybe it's time for you to take a step back and look at your puzzle of health. Do all the pieces fit together? Is the border (outward appearance) intact but still missing a few pieces? Take control of your health and find those missing pieces. Schedule your annual exam with your health care practitioner and look at contributing factors mentioned in this blog. Schedule an appointment with a fitness professional and learn how you can not only improve your outward appearance but also tune up what's hiding beneath the skin. Finally, schedule an appointment with a nutrition specialist and look at the fuel you are putting in your body. When all of the pieces of your puzzle fit together, your body becomes a well-oiled, fine-tuned machine. Our bodies are built to perform...it's time for you to start with a tune-up!!!

Cardiac Risk During the Holidays

2011-12-22T10:24:00.000-08:00

Have you heard of the "Merry Christmas coronary" or the "Happy Hanukkah heart attack"? You may feel the flutter of your heart when you open your new iPad or the latest fitness gadget or (if you're lucky enough) see the new car in your driveway. However, for many years, researchers have been intrigued by a disturbing pattern: Deadly heart attacks increase during the winter holiday season. One study even found distinct spikes around Christmas and New Year's Day. Why is that?

Those of us who grew up in the colder climates of the north like to think it's from the exertion of shoveling snow during cold temperatures. Doctors have long known that cold weather is hard on the heart. Blood vessels constrict, which raises blood pressure. Blood also clots more readily. Frigid temperatures increase strain on the heart, and too much physical exertion can worsen the burden and trigger a heart attack. While that may be true, it doesn't account for similar statistics in warmer climates. In a study done in Los Angeles County, California, researchers found one-third more coronary artery disease deaths in December and January as compared to June through September.

Another study published in 2004 in the journal Circulation, researchers found the number of deaths from cardiac episodes were higher on Christmas day than any other day of the year! The second and third highest were December 26 and January 1st, respectively. What were their conclusions for these numbers? Researches concluded that many people might delay getting treatment because of the holidays. People feel they should disrupt celebrations and travel due to chest pains and other symptoms of cardiac trouble. Researchers also suspected that overindulgence and emotional stress play a large role in the higher numbers during December and January.

So how can you prevent the Christmas coronary? Be smart during the holiday season. Most importantly if you are experience signs and symptoms of a heart attack (chest pain, shortness of breath, indigestion - especially in women, crushing or heavy feeling in the chest, pain in neck or jaw radiating down through left arm, nausea) please call 9-1-1 immediately or go to an emergency room. Other ways to play it smart this season:

Dress appropriately for your climate AND activity. Dressing in layers is helpful because you can add or take away as you warm up or cool down.
Try to remain as stress-free as possible. Give yourself some "me-time" so you can get away from the hustle and bustle.
Make good choices. Limit alcohol intake, drink lots of water, and choose nutrient-dense foods.
Get a flu shot. Infection and fever put undue stress on the heart.
Maintain your exercise plan. Making time for exercise on a daily basis will help control stress, improve sleep quality, and help you make better choices when visiting the holiday buffets!!

Don't become a statistic. Your friends and family would like you to stay around for a long time!! Be healthy, be happy, and most importantly, be alive this holiday season!!

What to Look for in a Personal Trainer

2011-12-21T10:17:00.000-08:00

iStockPhoto.com

Personal training has been a growing industry for many years. From celebrities down to your average John/Jane Doe to kids training for sports, personal trainers work with a variety of individuals. If you are considering working with a personal trainer, where do you start? How do you know if a trainer is right for you? This blog will give you some guidelines to follow and questions to ask when looking for a personal trainer.

So either you have been out of the exercise world for a little while and need help getting back in or you are working out but not seeing the results...is it time to hire a trainer? It just may be. The trick is figuring out where to go and who to talk to about training. If you already belong to a gym or health club, talk with the owner or club director and get some general information about their training (i.e., price, packages, trainers). If you don't already have a membership somewhere, ask your friends and coworkers where they go or who their trainer is. Visit several facilities before you make your final decision so you can look at location, gym atmosphere, and type of members.

Once you narrow down facilities and are comfortable with the gym hours, location and atmosphere, you will need to determine if they have the trainers who will help you reach your goals. Make an appointment with the training director to obtain more details about their trainers. Find out background information about the trainers such as degrees and certifications. Ladies, if you prefer to work with women, ask how many trainers are female. The training director should also be asking you questions about your goals, health history, motivation and confidence levels, and, most importantly, what brought you into their club/facility.

If the training director determines the appropriate trainer for you, ask to meet with that person before signing any contracts. Just because the director deems a trainer is "fit" for you doesn't mean you will feel the same way. Ask the trainer about their training style. If their personality is "boot-camp"-mentality and you shut down when someone is over top of you yelling and screaming for you to do more reps, that won't be a good fit. Also, find out what their schedule is like...if they only have 5a and 6a appointments available and you are not a morning person, you probably will not be successful.

Finally, if you have narrowed down the facility and the trainer(s), find out a little more about the specifics of the training commitment. What is the cancellation policy for appointments? What happens if you are not satisfied with your trainer? Is there a money-back guarantee on their "promises"? How long do you have to use the purchased sessions (i.e., expiration date). Once you have all the bases covered, sign on the dotted line!!!!

A trainer can help motivate and push you to reach your goals. Can't afford a package with many sessions? Ask about purchasing just one or two sessions to give you the guidance you need to spice up your workouts. PROMATx Health Club has the trainers to help you. Come in and talk to Brad Covington, owner and training director, and find out how we can help you get on track and reach your goals.

Sleep Hygiene...How's Yours??

2011-12-19T09:00:00.000-08:00

How are your sleep habits? Do you get sufficient, quality sleep? According to the Centers for Disease Control (CDC), approximately 25% of Americans are sleep deprived. In today's society, being "on the go" 24/7 is taking its toll on people. Sleep deprivation affects more than just how you feel...mental cognition is lower; growth hormone secretion is lower which can lead to weight gain, hypertension and cardiovascular problems; increased risk of drowsy driving; increased risk of injury. The signs of sleep deprivation are there but do you know how to improve your sleep habits?

Sleep hygiene is a variety of different practices that are necessary to have normal, quality nighttime sleep and full daytime alertness. Here's a short list of tips for improving your sleep.

Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep.

Caffeine and nicotine are both stimulants and should be avoided 4-6 hours prior to bedtime.
Alcohol is a depressant and even though it may bring on sleep, it acts as a stimulant after a few hours thus increasing the likelihood of waking up during sleep. Limit alcohol consumption to a couple drinks per day and avoid alcohol within 3 hours of bedtime.

Make your bedroom into a "sleep-inducing" zone.

Sleep quality improves in a dark, cool environment. Keep bedroom temperature 60-75 degrees and make sure the room is well ventilated.
Use dark curtains (or "black-out" shades) or a sleep mask to keep it darker longer.
Try earplugs or "white noise" machine to drown out noise.
Use your bedroom for sleeping only, not watching TV or working on your computer.

Start a "pre-sleep" routine.

Help your body prepare for sleep by doing soothing, relaxing activities before bed such as reading or taking a bath.
Avoid activities that will stimulate the body/mind such as doing work or discussing psychological or emotional issues. This will increase the release of cortisol which may increase alertness.

Go to sleep when you are tired.

If you force yourself to go to sleep when your body and mind are not ready, it can be frustrating. If you are still awake after 20 minutes, get out of bed and do something relaxing such as reading or listening to soft music. Once you begin to feel tired, go back to bed.

Maintain consistent sleep patterns.

Make a habit of going to bed and getting up at the same time every day. You body will begin to sense the pattern and sleep will come easier if it knows that bedtime is arriving.

Napping may or may not work.

Individuals who find it difficult to get to sleep or who wake often during the night should avoid napping.
If your sleep habits allow for quality sleep, napping might be helpful but try to "finish" napping by 5pm.

Eat dinner early.

Give your body a chance to digest your dinner completely before going to bed.
Avoid heavy meals within several hours of bedtime. Not only with this help your sleep quality but you will avoid indigestion.

Exercise...exercise...exercise.

Exercise improves your sleep habits and quality but make sure it's not done too late. Exercise increases alertness so refrain from exercise within 3 hours of bedtime.

Hopefully these tips will help you to improve your sleep hygiene. Stay consistent and you will notice a difference. Sleep deprivation is serious and if you continue to struggle with developing quality sleep habits, seek the advice of your healthcare practitioner. Your body needs rest and it will tell you when enough is enough!!

"A good laugh and a long sleep are the best cures in the doctor's book". ~ Irish Proverb

Improve Your Sleep Quality by Exercising

2011-12-16T08:13:00.000-08:00

In this month's edition of the journal Mental Health and Physical Activity, researchers found that sleep quality improved through participation in regular physical activity. Among adults in the United States, about 35 to 40 percent of the population has problems with falling asleep or with daytime sleepiness. In this study of more than 2,600 men and women, ages 18-85, researchers found that 150 minutes of moderate to vigorous activity a week provided a 65% improvement in sleep quality. Study participants also reported feeling less sleepy during the day as compared to those with less physical activity.

We all know physical activity has many health benefits. This study shows another positive effect of regular physical activity. In 2008, studies showed more than 56 million sleeping pill prescriptions were filled, up 54% in four years. According to one of the authors in this study, Brad Cardinal, a professor of exercise science at Oregon State University, "increasingly, the scientific evidence is encouraging as regular physical activity may serve as a non-pharmaceutical alternative to improve sleep."

The American College of Sports Medicine (ACSM) and American Heart Association (AHA) both recommend 30 minutes of daily, moderate-intensity activity five days a week. This equates to the 150 minutes mentioned above. Are you getting enough physical activity in your day? Regular physical activity will not only benefit your waistline but also many other aspects of your life, including sleep. While many studies have shown that regular exercise doesn't necessarily increase the quantity of sleep, researchers are finding improvements in sleep quality. During sleep your body repairs cells and resets bodily functions. Lack of quality sleep inhibits vital processes which can ultimately lead to sickness and injuries.

If you are feeling sleepy throughout the day, take a look back at your sleep habits then evaluate how often you exercise. While it might be tempting to sacrifice exercise for sleep, you will be better off in the long run by adding in that dose of daily exercise. In our next blog, we will look at how to improve the quality of your sleep by changing your actual sleep habits.

In the meantime, get up, get physical, get healthy, and sleep better!!!

Setbacks...Helpful or Harmful?

2011-12-15T06:00:00.000-08:00

We've all been there before. We've worked hard to reach a goal or complete a task, when "Bam!"...something gets in our way. Life happens...kids get sick, the boss gives you more work than you can handle, the car breaks down. Remember the saying "two steps forward, one step back"? Does that have positive or negative connotations for you? If it seems negative to you, why not turn that statement around..."one step back, two steps forward".

It's natural to feel guilty when you have a misstep. The trick is not letting the guilt overwhelm you and take control of the situation. A misstep in your fitness or weight loss goal is just that...a misstep. If, as a child, we gave up every time we fell when learning to walk, where would we be today? Sometimes it is easier said than done.

Missteps come in many shapes and sizes. Maybe you planned a family vacation and it interrupted your regular exercise routine. Perhaps you were seeing positive changes in the way your body looks when the holidays approached and you snacked a little too much. Instead of beating yourself up about what went wrong, ask yourself, "where do I go from here". Take a look back and reevaluate what happened and how, if possible, you can prevent that misstep in the future.

Staying motivated during setbacks can be difficult. Keep the negative thoughts at bay by getting back to your regular routine as soon as you can. Talk about your setback with a friend, family member or workout partner. Plan ahead for the next time you are faced with the same setback. If holiday parties and festivities put too many food temptations in front of you, eat a healthy meal BEFORE you attend the party. That way you won't be tempted to indulge in all of the goodies. Sample a few but you since you have eaten prior to the party, you should only want a few, if any, of the temptations. Even though we cannot plan for sicknesses or mechanical failures (cars, washing machines, etc.), we can have a back up such as a home workout plan. DVDs are a great back up plan for the times you cannot make it to the gym. The neighborhood park is an excellent outdoor gym.

Remember..."one step back, two steps forward". Setbacks can be helpful because it can redirect your focus. Stay motivated and stay positive. Also, don't try to "double-up" because you had a setback. Maintain your focus and be committed to do things right as much as you can!! Need a little extra help with motivation? Come in to PROMATx Health Club and talk with a trainer or nutrition specialist. We can help you get back on track.

"Fall seven times, get up eight."

-- Japanese proverb

Martial Arts Heavy Bag Workout

2011-12-12T08:05:00.000-08:00

Looking for something different to spice up your workout routine? How many times have you been frustrated from work or some situation when you come to the gym? Exercise is a great way to relieve that stress, but if you really want to get out some frustration and the treadmill isn’t cutting it, try your hand at boxing on a hanging bag. You will reap all the benefits of your typical cardio workout plus some strength and core training. This is a very effective cardio conditioning and fat loss activity because it is centered around high-intensity bursts of activity.

Here are a few keys to remember when working on a heavy bag to maximize your workout in a safe manner.

Use gloves.
When making a fist, curl your thumb around the outside of your fingers, do not tuck it inside or stick it out to the side.
Aim to hit the bag with the large knuckles of your index and middle finger.
Keep your wrist straight and make sure there is no bend to avoid injury.
To get the most power out of your hit, visualize hitting the bag 1-2 inches past where the bag really is (aiming through the pad instead of to the pad).

Try this workout the next time you feel like kicking the snot out of something!

Burpee punches -- 1 min

Crouch down to the floor and hop your feet back into a push up position.
Hop back in and return to standing.
Once standing punch twice (once each hand) and return to the burpee.
Repeat.

Power elbows -- 30 sec each arm

Stand with one foot slightly in front of the other facing the hanging bag.
Using the outside of the forearm (keeping your hand close to your chest), strike the hanging bag generating your strike power by twisting through your core.
Repeat rapidly.

Lunge snap kicks -- 30 sec each leg

Stand with one foot in front of the other.
Bend both knees until there is a 90 degree angle in both the front and back knee.
Rise out of the lunge position as you kick out to the front with your back leg
Keep your toe pointed at the ceiling and return to lunge position.
Repeat.

Knees -- 30 sec each leg

Grasp the hanging bag for stability and stand with one leg in front of the other.
Using your back leg, bring your knee to the bag.
Return to original position.
Repeat rapidly.

Plank punches -- 1 min

Start in a plank position (stabilizing yourself on toes and forearms holding your stomach off the floor).
Punch the bag in front of you, alternating punching hands.

Complete 3-5 rounds

Enjoy the workout!! A special thanks to one of PROMATx Health Club's trainers, Shawn Massey, for designing this workout for you. Want more information about martial arts workouts? Stop in at PROMATx and find out how you can learn more about incorporating martial arts into your exercise routine!!

7 Worst Holiday Foods

2011-12-09T06:20:00.000-08:00

In a recent article in Men's Health Magazine, the newest edition of "Eat This, Not That!" is featured and highlights the 7 worst holiday foods (and healthier substitutions). If you haven't read any of the "Eat This, Not That!" books, you really should take a look at them. You'll probably be surprised (and shocked) about the nutritional information in some of your favorite foods. Here's a look at which foods made the list.

#7 Worst Holiday Beverage -- Organic Valley Eggnog (1 cup)

360 calories
20g fat (12g saturated fat)
34g sugar

Healthier alternative: Bolthouse Farms Holiday Nog (1 cup)

160 calories
3g fat (2g saturated fat)
24g sugar

#6 Worst Holiday Coffeehouse Drink -- Starbucks Peppermint Mocha (grande)

410 calories
15g fat (9g saturated fat)
34g sugar

Healthier alternative -- Cappuccino w/ 2 pumps of peppermint syrup(grande)

160 calories
4g fat (2g saturated fat)
20g sugar

#5 Worst Holiday Muffin -- Dunkin' Donuts Warm Cinnamon Swirl Muffin

630 calories
23g fat (7g saturated fat)
56g sugar

Healthier alternative -- Dunkin' Donuts Cinnamon Cake Munchkins (4 Munchkins)

240 calories
14g fat (6g saturated fat)
12g sugar

#4 Worst Holiday Candy -- Reese’s Peanut Butter Snowman

760 calories
44g fat (16g saturated fat)
68g sugar

Healthier alternative -- Reese’s Peanut Butter Tree

170 calories
10g fat (3g saturated fat)
16g sugar

#3 Worst Holiday Ice Cream Treat -- Dairy Queen Reindeer Bites Blizzard (medium)

950 calories
39g fat (27g saturated fat)
94g sugar

Healthier alternative -- Dairy Queen Caramel Sundae (small)

300 calories
8g fat (5g saturated fat)
35g sugar

#2 Worst Holiday Sandwich -- Denny’s Holiday Turkey Melt with Fries

1,300 calories
57g fat (13g saturated fat)
3,210mg sodium

Healthier alternative -- Club Sandwich w/ Fit Fare Veggies

665 calories
34g fat (5g saturated fat)
1,615mg sodium

#1 Worst Holiday Breakfast -- IHOP Eggnog Pancakes (4 pancakes)

2,150 calories
84g fat (47g saturated)
123g sugar

Healthier alternative -- Original Buttermilk Pancakes (short stack)

490 calories
18g fat (8g saturated fat)
13g sugar

Don't ruin your holidays by busting your belt. Save yourself from caloric gluttony and choose wisely this holiday season. Go to library and check out the "Eat This, Not That!" books and learn a little more about the foods you may be eating. Your waistline will thank you!!!

If you still need help choosing healthier alternatives, stop in at PROMATx Health Club and make an appointment with our nutrition specialist. Better choices make for a healthier you.

Winter Vegetables

2011-12-08T08:24:00.001-08:00

Fall is almost over (although the temperature outside may indicate winter has already arrived). With the change of seasons, comes the change of vegetables. Are you a winter veggie fan? Do you know which ones are winter veggies? Winter squashes like pumpkin, spaghetti, acorn, and butternut; turnips, rutabagas, parsnips, and horseradish are all examples of different winter veggies.

Winter squashes are packed with vitamins. A one-cup serving of winter squash contains almost double the Recommended Daily Allowance (RDA) of Beta-Carotene (protects cells against free radical damage, improves function of immune system and reproductive system, and a good source of Vitamin A), and lots of vitamin C, niacin, phosphorus, potassium and fiber too. Native Americans considered squash so important that they buried it with their dead to nourish them in the afterlife. In fact, current research has proven their hunch, citing the anti-cancer and health-enhancing properties of this ancient vegetable.

Root vegetables such as turnips, parsnips, rutabaga and jicama are all packed with vitamin C, fiber, and complex carbohydrates. Root vegetables come in a variety of colors and most can be eaten raw or cooked. These vegetables are cool-weather crops. Roots such as beets, carrots, radishes, rutabagas, and turnips can be planted in early spring and late summer for two crops. For a little history lesson, root vegetables were an essential part of the diet during the early evolution of humankind (about five million years ago) and American colonists relied heavily on root vegetables because they could be stored for months in the harsh New England winters.

Squash Soup in Pumpkin Bowl

Now that you know which veggies are winter ones, where do you go from there? Try your hand a baking winter squash. Cut the squash in half, scoop out the seeds (save them for later), place cut side down in a baking dish with about 1/2 inch of water (to prevent drying) and bake at 400 degrees for 30-60 minutes (depending on the type of squash). Add butter or maple syrup and seasonings such as nutmeg, cinnamon or ginger. Want to really impress your family or guests? Try making a squash soup bowl. Cut 1-1/2 inches off of the stem end, scoop out the seeds, and place cut side down in a baking dish. If the rounded end of the "bowl" is too round to sit evenly, slice just a sliver from the bottom to level it. Bake at 400 degrees for 30 minutes, or until tender. Add soup and serve. What a pretty way to enjoy squash on cold winter evening.

Search the internet for other recipes using winter squashes and root vegetables. Try a variety and find out which ones you (and your family) like the most. Experiment with some of these crazy looking vegetables in the produce section of the grocery store. Vitamin-packed and healthy for you...winter vegetables. Buy some today!!

Exercising with Chronic Back Pain

2011-12-07T08:58:00.001-08:00

Do yousuffer from a chronic ailment or pain? Well, take comfort in knowing you’re not theonly one out there! One of our long-time members, Sally Blake, wanted to shareher story in hopes that it will inspire others also dealing with chronic pain. Here's a Q&A session between Sally and her trainer, Amanda Tovar.

Describe the issue you are currently having with your back.

I have chronic back pain. My back is very tight and I constantly feel a dull ache in my lower back. I must take Advil every morning to deal with the pain.

How long have you dealt with chronic back pain?

About a year.

How has this affected your workouts?

I definitely have more limitations than I used to. It can be very frustrating at times. I feel like my body is older than my age.

What has helped you stay motivated through this?

Maintaining a healthy body weight is very important to me. That is a major motivation in itself. Also, I know that not exercising will worsen my condition.

In what ways has your trainer helped you out?

You (Amanda) always gear my workouts towards gaining strength in my back. You also do exercises with me to help loosen my back muscles. We work a lot on my balance to prevent injuries. You keep me motivated to keep coming to the gym!!

What would you say to someone with chronic pain who wants to start (or restart) exercising?

To really put forth an effort even though it will not be easy and most likely be uncomfortable. It is definitely worth the effort. It will help you in the long run!!

Ifany of this rings true in your life, don’t let it get you down! Take control bylearning exercises that are right for you and be consistent in doing them! Take a lesson from Sally Blake, “it’s worth the effort"!

Need more help getting started? Come in a talk with a trainer here at PROMATx Health Club to find out how we can get you on the path to controlling your pain through exercise and stretching.

How Much Will That Alcoholic Drink Cost You This Holiday Season?

2011-12-05T08:43:00.000-08:00

Remember the movie Christmas Vacation with Chevy Chase where he tried to drown his sorrows with spiked egg nog? Are you looking to imbibe a little at holiday parties? How about ringing in the new year with a fancy cocktail? Just how much will that drink (or drinks) cost you, calorie wise, this year?

Quite few years ago, Laval University in St.-Foy, Quebec, published a study that indicated consuming alcohol, with its added calories, has no inhibitory effect on food intake but rather can lead to a caloric intake far beyond what the body requires. In other words, the body "ignores" the calories from alcoholic drinks and "demands" the body consume food calories. Thus resulting in higher calorie consumption overall. Uh oh...that doesn't sound good!

Since that study was published, many other studies have been completed...all with conflicting results. Some say alcohol consumption can lead to weight gain, while others found no relationship. Let's take a look at the basics of alcohol. Pure alcohol contains about 7 calories per gram, which is almost double the calories in carbohydrates and protein (4 calories per gram each) and just under the calorie content of fat (9 calories per gram). Therefore alcoholic beverages contain calories and most of the calories come from the alcohol itself. Despite what you may have heard, alcohol is NOT a carbohydrate. Hard liquor is distilled so it contains no carbs. Beer and wine both contain carbs so calories come from BOTH the alcohol AND the carbohydrates. Here are some examples of carb contents of different alcoholic beverages:

Beer, regular (12 fl oz) - 13g
Beer, light (12 fl oz) - 4.5g
Guinness (1/2 pint) - 4g
Wine, red (3.5 fl oz) - 1.75g
Wine, rose(3.5 fl oz) - 1.5g
Wine, white (3.5 fl oz) - 1g
Gin, Rum, Vodka, Whisky (1 fl oz) - 0g
Sherry (2 fl oz) - 3g
Port (2 fl oz) - 6g

Now that you know general calorie contents of different alcohols, keep in mind the body will process alcohol first before it processes fat, carbs and protein. This ultimately will slow down the fat metabolism and could possibly lead to weight gain. Also, remember it's not just which type of alcoholic beverage you choose this holiday season, but also what you pair with it (i.e., sodas, juices and cream). Spirits and holiday cheer are "empty calories" meaning they provide no useful nutrition. Choose wisely this year and keep the "empty-calorie" consumption low.

Sweets For My Sweetie!!

2011-12-01T10:23:00.001-08:00

Having a hard time kicking the sweets habit? It goes a little deeper than they just taste good. In 2007, French scientists researched sugar in relation to addictive behavior. Rats were given the option of drinking plain water, water laced with sugar, and water laced with cocaine. After 24 hours, 94% of the rats preferred the sugar water over cocaine, one of the most addictive drugs. This leads researchers to believe that sugar feeds the body’s reward system, similarly to addictive substances, causing addictive tendencies.

Let’s back track and look at the science behind this. Neurotransmitters in the brain relay information causing a “feeling response” such as happiness, tiredness, sadness, or relaxation. The strength or weakness of the neurotransmitter plays an important role in a person’s ability to control food portions and choices. Dopamine is the body’s “feel good” chemical and is found in high quantities when addictive substances such as drugs, alcohol, and nicotine are consumed. As high quantities of dopamine are released they overstimulate the neuroreceptors causing a "high". Continuous overstimulation slows the body’s natural release of dopamine, creating a dependence and compulsive behavior with the substance, in this case sugar, to experience the same amount of pleasure. As with drugs, the body becomes tolerant to the same level of stimulus, so more is required to achieve the same response…meaning you eat more!!

So the next time you look at a brownie or cupcake, look at it as more than something that tastes good and more than something that will end up on your midsection, but as a drug to which you can easily become dependent.

Snack on...but snack wisely!!!

Information based on “It’s All In the Brain: Unlocking the Secrets of Overeating with Neuroscience” by Mary Monroe, IDEA Fitness Journal, p44.

I Don't Like the Taste of Water - Do You?

2011-11-30T09:54:00.001-08:00

As trainers, we hear clients say "I don't like the taste of water". What?? Water is essential to life and as we previously discussed in the blog about water and weight loss, it just may be the key to your weight loss. So why aren't you drinking enough water? Believe us, we have heard every excuse in the book from "I'm not that thirsty" to "I don't like the taste of water". Maybe you just haven't found the right way to drink it!

After briefly polling members and trainers in the gym, many people mentioned different ways they like to drink their water. Some people like their water ice cold, while others prefer it to be room temperature. Some prefer to add a few slices of oranges or lemons to add flavor; a few prefer to drink out of a container with a straw. The key to increasing your daily water consumption is to find the way in which water entices you the most. What works for others may not work for you.

Your mission is to try different cups or containers and different temperatures of water every day for one week. Try an insulated cup one day to keep your water colder longer. The next day add slices of fruit or cucumbers for a different flavor. Then try drinking it out of plastic bottle. Believe it or not, there are a few people who do not like to drink out of a plastic bottle because they feel it changes the taste. Purchase or borrow a resealable glass bottle and try your water that way. This list is endless but the main goal is to try different ways and see which method works for you. For those of you who like to keep record of things, make a daily log that shows not only HOW you drank your water but also HOW MUCH water you consumed. You may see a big difference!

Who ever thought drinking water was so complicated?? It shouldn't be but you'll just have to do a little work to get started. Once you find the method that works for you, start building your water intake a little at a time. Theoretically you should be drinking half of your body weight of ounces of water. For example, if you weigh 150 pounds, you should be drinking approximately 75 ounces of water a day. That's around 4 1/2 small bottles (16.9 ounces) of water. If that seems overwhelming, just start with smaller quantities and build up from there.

Remember, the signs of dehydration are immediate and many times we mistake hunger for signs of thirst. So the next time you feel that hunger pang, try having a glass or two of water. If you no longer are hungry, you most likely were just thirsty.

Need more help getting started? Stop in at PROMATx Health Club and talk with our nutrition specialist. We can point you in the right direction and help keep your body adequately hydrated.

"Water, taken in moderation, cannot hurt anybody." --Mark Twain

Top 8 Most Artery-Clogging Cities

2011-11-29T07:00:00.000-08:00

In a recent blog posted by Prevention magazine, the editors scoured through data from the Centers for Disease Control (CDC) data on obesity and heart disease in major metropolitan areas (populations over 200,000). They compiled a list of 8 cities and deemed them the "most artery-clogging cities". Here's what they found....

Detroit, MI - According to CDC data, Detroit residents have more report heart disease diagnoses than any other big city in the nation!! Also, Detroit has an obesity rate of 33% (the state of Michigan's obesity rate is 30.9%).
Fort Wayne, IN - Previously listed as number 4 of the top 5 cities with the most obesity (American Obesity Association, 2001), Fort Wayne has a lot of room for growth to fight obesity and heart disease.
Lubbock, TX - Steakhouses and barbecue joints help to promote the 32% obesity rate among this Texas town.
New Orleans, LA - Nothing better than deep fried anything, right? Southern fried foods are keeping New Orleans on the list despite the fact that more than 25% of the city is parkland (one of the highest percentages in any U.S. city according to Prevention).
Dallas, TX - According to Sandelman and Associates, a restaurant industry consultancy, Dallas residents consume fast food an average of 20.7 times per month (the national average is 17).
Baton Rouge, LA - In Gallup polling, less than half of Baton Rouge residents report exercising frequently. Combine that with fat-laden Creole and Cajun foods, residents here don't seem to have problems clogging their arteries!
Tulsa, OK - Apparently residents of Tulsa are not fans of walking. According to Walk Score, an organization which promotes pedestrian-friendly communities, only 6% of Tulsa residents live in a neighborhood with a walk score of 70 or above (100 being best) and 57% live in entirely car-dependent locales.
Louisville, KY - Uh oh...did we just mention Kentucky?? Louisville contains more McDonald's restaurants per capita (39) than any city in the country, according to a Daily Beast/Newsweek report, plus 20 Arby's, 17 Dairy Queens and 19 Papa John's. Aside from their ranking, Louisville was listed on the top 25 cities by Bicycling magazine as one of the most bike-friendly cities in the nation.

Even though some of these cities have access to walking and biking paths, parks, and healthy farmer's markets and community gardens, residents still choose unhealthy lifestyles. Americans need to start making healthier choices. Let's not be another statistic. Choose healthy...be healthy...be happy.

Low-Impact Workouts and Baby Boomers

2011-11-28T08:11:00.001-08:00

Walk into any gym or health club and you'll see a good population of baby boomers exercising. Our life expectancy in the United States is 78.1 years, according to the World Bank in 2009. People are living longer due to better health care and the fact that many boomers are hitting the gym. Theoretically you are never too old to start an exercise program. Obviously the earlier in life you start the better off you'll be, however considerable strength gains can be seen in people over the age of 80 with consistent exercise routines.

A fairly recent ARTICLE in the American College of Sports Medicine (ACSM) journal, Medicine & Science in Sports & Exercise, found that older people have to work out more than younger people to maintain muscle mass. However, workouts can be tough if you fall into that age group (ages 60-75, in the study) especially since your joints are more often susceptible to injury. What can you do? Where do you start if you are a boomer?

If you are a beginner, remember to start slower (i.e., 5-10 minutes) and work up to a minimum of 20 minutes every day. Once you reach a consistent schedule of 20 minutes of exercise on a daily basis, increase your intensity. Here are some ideas of low impact workouts that will be easy on your joints, yet help you reach recommended activity levels.

Walking - Almost everyone can do this activity. The cost is fairly low (the price of a good pair of walking shoes) and it can be performed in almost any location! We're not just talking about taking a stroll through the neighborhood. You'll need to kick it up a notch once you are comfortable with walking for exercise. Try walking in a hilly area or increase your speed for short distances during your walk (i.e. intervals). No good walking paths in your area? Hit the mall. You can window shop, people watch, and increase your physical activity all at the same time!
Rowing - Are you an outdoorsy person? Do you have access to a lake? Rent a kayak and paddle away your stress. Not ready to hit the open water? Most health clubs have a rowing machine so you can get a similar workout with the fear of falling in the water. A 160-pound person can burn approximately 180 calories rowing at a moderate intensity for 20 minutes.
Body Weight Exercises - Lifting your own body weight, in most cases, can be an excellent workout. Start simple with push-ups on the wall or at an angle (i.e, against the kitchen counter) then work your way down to the floor. Take a yoga or pilates class where you use your own body as resistance.
Swimming - This is the best form of non-impact exercise. If you are battling a chronic injury that makes it difficult to walk or stand, try your hand at swimming. Take a swimming lesson at your local pool to refresh (or learn) strokes. A 160-pound person can burn approximately 150 calories swimming for 20 minutes.
Weight Training - Here is a great way to burn calories and build strength at the same time. Start simple by using machines at the gym, then progress to some free weight (i.e., dumbbells) exercises. Form is important so get some expert advice from a trained exercise professional.
Water Exercises - Ready to take a stab at water-based exercise classes? Check out the schedule at your local pool and jump in! You can burn at least 100 calories performing basic water exercises...increase your intensity and you'll burn even more! Most people can do more exercises in the water than they can do on land. Running and jumping in water versus on land is much easier on the joints.
Group Exercise Classes - Want to build strength and endurance and build camaraderie all at the same time? Try a group exercise class that is geared towards low-impact movements. Some classes have a mixture of strength and cardio moves while others, like Zumba, focus more on improving endurance. (Check out the group fitness schedule here at PROMATx by clicking HERE.)
Cardio Equipment - Some cardio equipment, like bicycles, rowing machines, and elliptical/arc trainers, allow for low-impact moves. Not sure which machine you can handle for 20 minutes or more? Add a mixture of machines...cycle for 5-10 minutes, row for 5-10 minutes, then climb on the arc trainer. This will reduce your boredom and vary the muscles used during the exercises.
Circuit Training - Put together a group of exercises and perform them repeatedly one right after the other. This can be a combination of strength and cardio moves or just one or the other. Adding a variety of sit-to-stand exercises will build stamina and replicates daily activities making it more "functional". By performing the circuit as quickly as you can (with proper form), you'll increase your heart rate and burn more calories throughout the workout. A 160-pound person can burn approximately 200 calories in 20 minutes of circuit training.

Hopefully, this short list will give you some ideas of exercises you can do, while still keeping it easy on your joints. Just remember, if you are a true beginner or if it has been an extended time since you've exercised on a regular basis, check with your healthcare practitioner first before starting an exercise program. Once you have been cleared for exercise, contact a fitness professional, such as the trainers here at PROMATx Health Club, for expert advice on creating your exercise routine.

Don't let age be a reason why you are not exercising. It's never too late to start. Not only will you improve your health status but you will also be reducing your chance for injuries. Do it now...do it for your health...but most importantly, do it for yourself!!

10 Tips for Surviving Thanksgiving Day

2011-11-23T07:40:00.001-08:00

It's almost upon us...the feast some of us have been waiting for all year. With one day left before Thanksgiving, it's time to make a plan for how you will handle tomorrow's events. A little planning and a little effort will help you get through this holiday and still maintain a little health and fitness sanity.

Eat a healthy breakfast. In a previous BLOG, we talked about the importance of breakfast. It sets the tone for your eating habits the rest of the day. So start your Thanksgiving morning with a healthy dose of protein to stave off hunger early in the day. This will lower your chances of overeating because you are "starving".
Snack wisely. Going to a friend's or family member's home for the big meal? Watch out for the appetizers that may be laden with fat and calories. Indulge on a couple of the tasty appetizers but do so sparingly. Munch on fresh fruits and veggies instead.
Watch the "empty calories" in alcoholic drinks. While it is OK to imbibe a holiday drink to toast family and friends, be sure to add low- or no-calorie, non-alcoholic drinks in between drinks. Have a glass of sparkling water with fresh fruit.
Have a balanced plate during dinner. Put smaller plates on the dinner table this year. If you don't have control over which plate you use, don't fill your whole plate with food. Divide your plate in thirds...1/3 of your plate should have lean protein (i.e., turkey breast) and the remaining 2/3 should have whole grains, fruits and vegetables.
Eat slowly and enjoy pleasant conversation. It takes 20 minutes for your stomach to tell your brain that it is full. So slow down while eating your Thanksgiving meal and converse with friends and family. It's not a race to see who can eat the most or eat the fastest. Take time to enjoy and savor the food.
Wait on (but don't skip) dessert. Instead of having that slice of pie right after your meal, save it for later. You'll enjoy it more when you are not already full from your meal.
Add activity to your holiday. Many cities (Lexington especially) have a road race or charity event on Thanksgiving morning. Get into the holiday spirit and join fellow community members for a pre-Thanksgiving holiday calorie burn. Don't feel like getting up early to do this? Go for a walk with family members (or your favorite four-legged friend) or get the family together for friendly game of football or basketball.
Be realistic during Thanksgiving. Let's face it, some of us will overeat during this holiday. Don't beat yourself up and think you can't "come back" from this set-back. The important thing to remember is to get back to your regular routine the next day. One day of splurge won't ruin your health and fitness goals!
Learn to say "no" this year. Just because your favorite Aunt brought her butter-laden, high-calorie casserole to the dinner table, doesn't mean you have to eat it. Thank her graciously and choose wisely!!
Remember what Thanksgiving really means. Thanksgiving isn't about the food...it's about being thankful. Be thankful for loved ones, past and present. Show your appreciation for those who may have helped you through difficult times this year. Create an atmosphere of fun, love, and camaraderie this holiday season. Enjoy time with friends and family either in person or over the phone.

We hope these tips will help you to have an enjoyable and healthy Thanksgiving this year. Take a moment to think about what you are thankful for in your life. Be happy, be wise, be active...but most of all, be healthy!!

How S.M.A.R.T. Are Your Goals?

2011-11-22T07:46:00.000-08:00

We all know when it comes to improving our health andfitness, setting goals is a necessary process. But are your goals effective? Arethey helping you achieve success? Or could they actually be hurting yourprogress?

The acronym S.M.A.R.T. has long been used by psychologists to help individuals remember importantcharacteristics of engaging in behaviors through goal setting, focusing on theoverall process and outcome of a desired activity. Take a few minutes and use the S.M.A.R.T. method to see how yourgoals are measuring up!

Specific goals provide enough detail to identify the actionrequired to accomplish the goal. Good example: To eat at least three servingsof vegetables a day. Bad example: To be healthier.

Measurable goals identify what tasks are to be accomplishedand when they have been reached. Good example: To lose 15 lbs by February 1^st. Bad example: To lose weight.

Attainable goals focus on activity that will produceresults. Good example: To walk three times per week for 10 minutes. Badexample: To get into shape.

Realistic goals refer to the practicality of reaching desiredoutcomes. Good example: To walk for 30 minutes at lunchtime. Bad example: Torun 20 miles a day.

Time-Anchored goals enable individuals to monitor progress atregular intervals. Good example: To lift weights 2 times a week for a month. Bad example: To lift weights 2 times a week.

Hopefully your goals are S.M.A.R.T. ones! If not, take the time tore-evaluate them and make them more effective. Remember our PROMATx trainers arealways available to help you set and reach your health and fitness goals!

Exercise and Pregnancy...A Little Motivational Note

2011-11-21T07:01:00.001-08:00

Today's blog is brought to you from one of our trainers, Carol Brown. In addition to being a member of the PROMATx team, Carol has 3 beautiful daughters and is expecting another child early next year.

Pregnancy is exciting, challenging, an emotional rollercoaster… I can sit here all day and find many adjectives for one of the most exciting experiences that a woman’s body goes through in life.

With all the challenges of being pregnant, one thing women think of the least is exercising while going through those challenges. Medical professionals have become more and more aware of the benefits of exercising during pregnancy and more women are taking advantage of that knowledge.

The most common problems we encounter that keep us from exercising during pregnancy are sickness, the lack of energy and lack of motivation. I’ve had 3 kids and am pregnant with my 4th. My goal in writing this is to motivate those who are expecting, planning to be pregnant or just delivered to take this journey with an open mind on your expectations of fitness and all the obstacles you will encounter. Exercising will be less challenging and more beneficial if you keep the expectations low but the habit of exercising constant.

The best approach I encounter is to make sure I move my body a little every day, even if very slow! Not expecting to perform a certain amount every day, but instead, listening to my body gives me the liberty to not feel guilty if I don’t do much that day. It also gives me the benefit of feeling good for doing something at all, even if I’m nauseated, stressed, depressed or just plain exhausted! So keeping my eye on the prize (my precious children) and my body in moving gear gives me that little extra energy to be a better mom, wife, and a better me for making time to keep my body and mind healthy.

"For it is with your heart that you believe and are justified, and it is with your mouth that you confess and are saved." (Romans 10:10)

Go Red for Women

2011-11-18T06:42:00.001-08:00

Today in Central Kentucky, we celebrate "Go Red For Women" with the American Heart Association (AHA). In a previous blog, HEART HEALTH, we talked about a little about heart disease and which lifestyle factors contribute to heart disease in everyone. Today, we will focus strictly on the ladies. According to the AHA, more women die of cardiovascular disease than from the next four causes of death combined, including all forms of cancer. Unfortunately 80% of cardiac events in women could be prevented if women made the right choices for their hearts involving diet, exercise and abstinence from smoking.

Let's look at some staggering statistics for women and heart disease:

8 million women in the US are currently living with heart disease; 35,000 are under age of 65. Four million suffer from angina.
435,000 American women have heart attacks annually; 83,000 are under age 65; 35,000 are under 55. The average: 70.4.
42% of women who have heart attacks die within 1 year, compared to 24% of men.
Under age 50, women’s heart attacks are twice as likely as men’s to be fatal.
267,000 women die each year from heart attacks, which kill six times as many women as breast cancer. Another 31,837 women die each year of congestive heart failure, representing 62.6% of all heart failure deaths.

What exactly is a heart attack? A heart attack is when blood flow to the heart is blocked. When this happens the heart doesn't receive the oxygen it needs and part of the heart and the affected blood vessel(s) can die. Although the symptoms of a heart attack are the same in women and men (chest pain and discomfort), women often feel some of the other symptoms such as shortness of breath, nausea/vomiting, and back/jaw pain. Ladies, if you experience any of the following symptoms, call 9-1-1 immediately.

Getty Images

Uncomfortable pressure, squeezing, fullness or pain in the center of your chest that lasts more than a few minutes, or goes away and comes back.
Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
Shortness of breath with or without chest discomfort.
Other signs such as breaking out in a cold sweat, nausea or lightheadedness.

So why do women delay getting medical attention for heart attacks more than men? There are several reasons including:

Many times they don't know the heart attack warning signs and symptoms
They mistakenly think "crushing chest pain" is the only heart attack symptom
They falsely believe that only men and very old people have heart attacks
They are pre-occupied with family responsibilities, can't get childcare or transportation, or don't want to impose their needs on others
They are depressed, fatalistic about their health, or resigned to suffering

Now that we know the depressing, dark facts about heart disease in women, let's take a stand against this disease. What are you waiting for...a ride to the hospital? Get off the couch, put down the fast food, and get healthy! If you don't take care of yourself first, it will be difficult for you to take care of your family. This is a plea to everyone who has a woman in their life they care about...talk to her and tell her how much she means to you and how much you want her to live a full, happy, and healthy life. Take a stand against heart disease.

For more information on heart disease, visit the American Heart Association's website.

How Can I Strengthen My Knees?

2011-11-17T08:38:00.001-08:00

The knee is a complicated joint and is a commonly injured area of the body. The knees bear about 80% of our body weight when standing...that's a lot of pressure! Because of the wear and tear on our knees from every day activities to sporting events and exercise, there are over 500,000 total knee replacement (TKR) surgeries performed every year (according to the American Association of Orthopedic Surgeons). It's also projected that by the year 2030, that number will increase to over 3.48 million due to increased obesity rates and aging baby boomers. Approximately 12% of people over the age of 60 experience symptoms of knee osteoarthritis and 94% of patients undergoing TKR do so because of osteoarthritis.

Is there anything we can do to protect our knees and prevent the need for TKR? Let's first look at the structure of the knee joint. This picture shows the basic structure of the knee joint including the quadriceps (thigh) muscle and the bones of the shin or lower leg. All of these muscles, ligaments and tendons help to keep the knee stable and strong so it can withstand the pressure of standing, walking, and climbing. Unfortunately, there are many areas that can be injured, whether acutely (i.e., trip and fall) or chronically (i.e., osteoarthritis). While it is not possible to strengthen the knee joint itself, it is possible to strengthen and stretch the surrounding muscles.

Let's look at five areas you can strengthen to keep your knees stable and strong. First, the knee joint is surrounded by:

Quadriceps muscles - large muscle group on the front of the thigh running from the front of the hip to the top of the knee.
Hamstring muscles - large muscle group on the back of the thigh running from the back of the hip to the back of the knee.
Calf muscles - two muscles that encompass the back of the lower leg, running from the back of the knee down to the Achilles or heel.
Iliotibial (IT) Band - large band of connective tissue running from the outside of the hip down to the outside of the knee.

It is important to strengthen and stretch those areas in addition to the hip, since some of the above structures cross the hip joint also. Here are five exercises you can do to improve the strength of these muscles and connective tissue. Click on each link to be taken to American College on Exercise (ACE) website for video instructions.

To strengthen the quadriceps, perform a BODYWEIGHT SQUAT.
To strengthen the hamstrings, perform a STABILITY BALL HAMSTRING CURL.
To strengthen the calves, perform a BARBELL CALF RAISE.
To strengthen the hips, perform a GLUTE BRIDGE.
To stretch the IT Band, perform an IT BAND STRETCH.

Although performing these exercises will not prevent you from EVER experiencing knee pain or problems, it will help you to prevent future injuries to the knee joint. Take care of your knees and you will be able to maintain an active lifestyle. Eat right and maintain a healthy body weight to keep additional pressure off of your knees. Wear proper shoes (click HERE to read a previous blog on shoes) for your activity and replace them often to maintain appropriate support.

Still need help with knee pain? Be sure to talk with your healthcare practitioner to find out the underlying cause of the pain, then talk to a trainer at PROMATx Health Club and see how you can strengthen your knees and prevent future injuries.

"I'm fine, and my hips are fine. My false knee is fine. My false hips are fine. Everything's cooking."

- Liza Minnelli

Thanksgiving Calorie Blowout!!!

2011-11-16T08:17:00.001-08:00

Thanksgiving is almost upon us. In typical American fashion, we have outdone ourselves and have made a seemingly simple, healthy meal into a fat-laden, overindulging feast! If you check on the internet for the calorie content of a typical American Thanksgiving meal, you'll find numbers ranging from 2,200 to over 4,500! Remember, one pound of fat is equivalent to 3,500 calories. Most people have a daily calorie requirement of 1,700 to 2,100.

Depending on what part of the country you reside (or were raised) and depending on your ethnic background, the contents of the Thanksgiving meal differ. A "typical" meal can consist of turkey, stuffing, mashed potatoes, sweet potatoes/yams, cranberry sauce, gravy, green bean casserole, rolls and salad. Dessert typically is comprised of pecan, pumpkin and/or apple pie, cheesecake, and, of course, whipped topping. Drinks range from champagne, wine, and egg nog to sodas and sparkling cider. Do your pants feel a little tighter just reading that menu?? On top of all of that food, we very rarely have only one-serving of many of these items. After all, most of us have the day off and for some, it's the only time we get to see our extended family. Why not celebrate and indulge?

Food is a common way to celebrate. We have cake and ice cream during birthday celebrations; there's candy and sweets for Valentine's day and Halloween; we hit the barbecue for July 4th, Labor day and Memorial day. Why shouldn't we have a feast at Thanksgiving? There's nothing wrong with using food for celebration as long as it is used wisely. Take a look at your dinner plate and 2/3 of it should have fruits, vegetables and whole grains. The remaining 1/3 should have lean protein. You still can enjoy all the foods that family members bring to the Thanksgiving table...just remember proportion and moderation!

Here's an example of a Thanksgiving dinner makeover that will save you calories and inches...

Instead of this....

8 oz champagne 170

6 oz turkey, white & dark meat w/ skin 345

1/4 cup gravy 30

1 cup standard stuffing 500
2 candied sweet potatoes 285

1 cup buttered, steamed green beans 70

2 rolls, buttered 240

1/4 cup canned cranberry sauce 105

1 slice pecan pie, with whipped topping 520

TOTAL CALORIES 2265

Have this....

4 oz champagne 85

6 oz turkey, white meat, no skin 230

1/4 cup low-fat gravy 20

1 cup low-fat stuffing 125
I cup acorn squash 115

1 cup steamed green beans 35

2 rolls 170

1/4 cup low-sugar cranberry sauce 85

1 slice pumpkin pie 175

TOTAL CALORIES 1040

We know that very few people will have a 400-calorie meal on Thanksgiving but make wise choices this year. Keep the holiday simple and stress-free for a change. Remember what Thanksgiving is about and give thanks for the people and things that are important in your life. Cherish time with family and friends, enjoy time away from work (if possible), and be healthy and happy!

From the PROMATx Health Club family...happy (early) Thanksgiving!!

Your Holiday Prescription

2011-11-14T09:54:00.001-08:00

In 2010, there were over 3.7 billion prescriptions filled in the United States and Americans spent around $307 billion on prescription medication. We have a new prescription for you. This prescription should be filled immediately and you will be allowed monthly refills. What is it for? This is your "2011 Holiday Rx". The staff and trainers at PROMATx Health Club want you to have a healthy, happy, and reasonably stress-free holiday season this year.

Here's how it works. During this holiday season we would like for you to "fill" this prescription and follow the instructions clearly and completely. Right click on the prescription at the end of this blog and choose "Save Image As"; save the prescription to your computer. Print a copy of the prescription; better yet, print many copies! Place the prescription in your office, in your car, by your bed, next to your computer, and in your kitchen. Follow the directions carefully and you should see results in less than 24 hours. Skipping any of the "medications" can be harmful to your sanity this holiday season. However, feel free to double-up on any missed or skipped doses.

While this prescription does not replace any of your current prescriptions, it can be taken with any and all medications. Possible side effects include, but are not limited to, reduced weight gain between Thanksgiving and New Year's Day, reduced stress levels, improved mood, increased energy, and better sleep habits. Talk to your trainer or exercise partner if you experience any of these symptoms. Don't be alarmed if your trainer or exercise partner gives you a "high five".

Don't wait any longer. Fill this prescription today and start feeling better tomorrow. Your body and mind will thank you.

Required Nutrition Through Diet Alone

2011-11-11T07:11:00.001-08:00

Is it possible to get all the required vitamins and minerals through diet alone? Depending on who you ask that question to, the jury is still out. Nutritionists believe it is possible to obtain all the necessary vitamins (with the exception of vitamin D) and minerals through food items. Naturalists, however, feel that due to over-farming the soil and over-processing foods it is NOT possible.

Since percent daily values (as seen on food labels) are typically based on 2,000 and 2,500 calorie diets, some people feel it is almost impossible to consume nutrient-dense foods on a reduced calorie diet. According to an article in the July 2009 issue of the Harvard Women's Health Watch journal, the question was raised if it was possible to meet nutritional needs based on diet alone, even on a reduced-calorie diet. In this ARTICLE, two nutritional experts (a clinical dietician and a nutritional educator) were called into action. They looked at a reduced-calorie diet of 1,200 calories for women in the age group 51-70 (i.e., post-menopausal women) and found that by consuming nutrient-dense foods, such as nuts/seeds, salmon, and dark green, leafy vegetables, it was possible to consume all required amounts of vitamins (with the exception of vitamin D) and minerals on a daily basis.

Many nutritional experts believe multivitamins are only necessary in certain situations, such as those battling diseases like cancer or those with malabsorption problems. Too often we default to supplementation with non-food items (i.e., multivitamins) when we should be taking a closer look at our daily diet. We should be choosing nutrient-dense foods, which are packed with vitamins and minerals and contain relatively low calories. Here is a short-list of nutrient-dense foods:

Avocados
Chard, collard greens, kale, mustard greens, spinach
Bell peppers
Brussels sprouts
Mushrooms (crimini and shiitake)
Baked potatoes
Sweet potatoes
Cantaloupe, papaya, raspberries, strawberries
Low-fat yogurt
Eggs
Seeds (flax, pumpkin, sesame, and sunflower)
Dried beans (garbanzo, kidney, navy, pinto)
Lentils, peas
Almonds, cashews, peanuts
Barley, oats, quinoa, brown rice
Salmon, halibut, cod, scallops, shrimp, tuna
Lean beef, lamb, venison
Chicken, turkey

With a little patience and planning, you can have healthy, well-rounded meals that won't break your wallet at the grocery store. Some of the items listed above are inexpensive when compared to the cost of a drive-thru meal. Many of the items can be purchased in bulk quantities also. Remember, it's not all about the quantity of food you eat, but more about the quality of food.

Not sure where to start? Utilize the internet for tools to estimate your caloric need based on age, gender and activity levels. Then seek out reputable sources of calorie contents of different food items. There are also plenty of tools to track your daily calorie intake. Still need more help? Make an appointment with our nutritional specialist here at PROMATx Health Club and learn more about your current diet and how you can obtain the required nutrients through diet alone.

"Our food should be our medicine and our medicine should be our food." --Hippocrates

Thump-Thump...Thump-Thump...Is That Your Heartbeat I Hear?

2011-11-10T09:59:00.001-08:00

We've talked about how to gauge intensity during your workouts (click HERE to re-read that blog) but let's take a step back and look at how to take your heart rate or pulse. Club owner and Personal Training Director, Brad Covington, takes us through the steps of how to determine your heart rate.

First of all, what is your "pulse"? Your pulse is your heart rate or the number of times yourheart beats in one minute. Pulse ratesvary from person to person; some slower than others. Your pulseis lower when you are at rest and increases when you exercise. During physical activity the body requires more oxygen-richblood so breathing increases and heart rate increases. Knowing how to take your pulse can help you evaluate your exerciseprogram.

Here's how to take your pulse:

Place thetips of your index, second and the third fingers on the palm side of your wrist below the base of the thumb. Oryou can place the tips of your index and second fingers on your lower neck oneither side of your windpipe.
Press lightly with your fingers until you feelthe blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until youfeel the pulsing.
Use a watch or clock with a second hand .
Count the number of beats you feel in 10 seconds andmultiply the number by six to get your heart rate per minute.

Count your pulse:__________ beatsin 10 seconds x 6 =___________beats/minute.

You've mastered those steps so now what? What is a "normal" pulse? Normal, average heart rates vary by age:

Ages 6-17: 70-100 beats per minute
Ages 18 and over: 60-85 beats per minute

Is your pulse in that range? If so, congrats...you are "normal". If your pulse is lower than the normal range, even better. That means your heart doesn't have to work as hard at rest to pump the same amount of blood as during exercise. If your number is higher than the range listed above, you should consider adding more physical activity into your daily routine. High resting heart rates (85 beats per minute and above) put undue stress on the heart and blood vessels. You may experience symptoms such as a "racing" heart beat, pounding in your ears, heavy "thumping" in your chest.

How high should your heart rate go during exercise? By using the "age-predicted" maximum heart rate formula, you can determine the maximum for your age. Essentially, it is 220-your age. For example, a 40-year old person has a maximum heart rate of 180 beats per minute (220-40 = 180). From here you can calculate your target heart rate zone as discussed in our "Intensity...How Hard Are You Working Out" blog entry.

Finally, here are some thoughts about heart rate and training:

Always check with your healthcare providerbefore starting an exercise program. Every exercise program should be taken into account with safety firstand foremost.
You gain the most benefits and lessen the riskswhen you exercise in your target heart rate zone. Usually this is when your exercise heart rate is 60 to 85 percent of your maximum heart rate. It is not advised to exercise greaterthan 85% of maximal heart rate. Intensity at that level increasesboth cardiovascular and orthopedic riskwith minimal additional health-related benefits from the exercise.
When beginning an exercise program, you may needto gradually build up to a level that is within your target heart rate zone,especially if you have not exercised regularly before. If the exercise feels too hard, slow down andbuild up your cardiovascular endurance. You will reduce your risk of injury and enjoy the exercise more if yourdo not try to over-do it!

Now you are armed with valuable information for your exercise routine. Whether you work with a trainer or on your own, you should take into consideration your resting heart rate and your target heart rate zone. Try taking your heart rate at different times of the day and see how it fluctuates with stress levels and physical activity or rest. To obtain the most accurate resting heart rate, someone would need to take your heart rate while you are sleeping. Since that's not feasible, take it as soon as you wake up but before you get out of bed (as long as you were not "startled" upon wakening by a loud noise or another person). This will most accurately represent your resting heart rate.

Feel the beats...take your pulse...apply it to your exercise routines. You'll see a decrease in your resting heart rate over time as you add more consistent physical activity into your day. Thump away, beating heart, thump away!!

Are You an Overeater?

2011-11-08T19:48:00.000-08:00

Are you an overeater? If so, do you know why? Well, it may have started in your brain. Daniel Amen, M.D., one of the world's most well-known neuropsychiatrists, has recently come out with provocative new research linking eating habits to the efficiency of our frontal lobe in the brain. Your frontal lobe is responsible for higher reasoning and logic and, because of this, Amen argues that it plays a vital role in the ability to make good food choices. While conducting a research study linking depression and anxiety with the frontal lobe, he observed a connection with obesity. He noticed as his subjects began implementing at-home therapeutic strategies, they not only experienced less depression and anxiety, but lost between ten and thirty pounds over 12-weeks without conscious effort. Amen has noticed that neurological scans showed the size and the function of the brain diminishes as BMI (body mass index) is raised. Based on this research it shows how important it is to keep our weight in a healthy range to also keep our brain healthy.

Dr. Daniel Amen

Based on his findings, Amen discusses five types of brain patterns that affect eating habits: compulsive overeater, impulsive overeater, impulsive-compulsive overeater, sad or emotional overeater, and anxious overeater. Here are brief descriptions of each.

Compulsive Overeater - Dwells on food that "calls their name" and feels compulsively driven to eat. Research links this type of behavior with too much activity on the front of the brain which allows the brain to shift gears and is generally coupled with low serotonin levels. Exercise can help boost serotonin levels in the brain.
Impulsive Overeater - Tends to have poor impulse control and is easily distracted. This type of overeater tends to have low activity in the area of the brain that acts as the "brake" and typically has low levels of dopamine. A high-protein, low-carb diet in conjuction with exercise has been shown to help the impulsive overeater.
Impulsive-Compulsive Overeater - Compelled to eat, typically dwells on negative thoughts, and has little control over their impulses. Increasing both dopamine and serotonin levels through exercise and drinking green tea have been shown beneficial.
Sad or Emotional Overeater - Tends to overeat to medicate feelings. This type of overeater typically struggles with depression, low self-esteem, low energy, and pain symptoms. Exercise will help, as well as a diet rich in vitamin D and fish oils.
Anxious Overeater - Medicates anxiety or nervousness with food and is known to have low levels of GABA (an important neurotransmitter in the brain). While medication can help lower anxiety levels, a diet high in B vitamins and magnesium also helps this type of overeater.

See anything familiar? Most anyone who struggles with their weight can find themselves in one or more of these categories. If weight is a struggle for you, it might be more of a question of "how strong is your willpower". Exercise can help your brain to choose healthier foods and create less of a battle in your head.

Still unsure of which category you may be in and how to "fix it"? Come in to PROMATx Health Club and talk with our nutrition specialist. It may not be your actions but how you are "wired"! Learn how to "re-wire" your brain today!!

November is American Diabetes Month

2011-11-07T08:29:00.000-08:00

According to the American Diabetes Association, approximately 25.8 million children and adults in the United States, which equates to 8.3% of the population, have diabetes. This is up from 23.6 million (or 7.8%) in 2010. Last year there were 1.9 million new cases of diabetes diagnosed in people aged 20 years or older. These numbers don't include the 79 million people classified as "prediabetes". In 2007, the total cost of diagnosed diabetes in the U.S. was $174 billion. Of that number, $116 billion was for direct medial costs and the remaining $58 billion accounted for indirect costs (disability, work loss, premature mortality). After adjusting for population age and sex differences, average medical expenditures among people with diagnosed diabetes were 2.3 times higher than what expenditures would be in the absence of diabetes. Those are staggering statistics and they just keep getting worse on a yearly basis.

What exactly is diabetes? Diabetes mellitus (MEL-ih-tus), or more commonly known as diabetes, is a group of diseases characterized by high blood glucose (sugar) levels that result from defects in the body's ability to produce and/or use insulin. There are 3 types of diabetes: (1) Type 1, (2) Type 2, and (3) Gestational. Type 1 diabetes was previously known as "juvenile diabetes" because it is frequently diagnosed in children and young adults. This form of diabetes requires external sources of insulin (i.e., injections, insulin pump) because the body does not produce insulin. Surprisingly, only 5% of people diagnosed with diabetes have type 1. Type 2 is the most common form of diabetes. This was previously termed "adult-onset diabetes" because it was commonly diagnosed later in life. In type 2 diabetes, the body either doesn't produce enough insulin or the body doesn't recognize the presence of insulin in the bloodstream. People diagnosed with type 2 diabetes typically are overweight and/or obese, have high cholesterol and high blood pressure. Due to the growing epidemic of obesity in American children and adults, type 2 diabetes is no longer considered "adult-onset"; many children who are overweight are developing type 2 diabetes. Gestational diabetes occurs in pregnant women who have never had diabetes before but who have high blood sugar (glucose) levels during pregnancy. Based on recently announced diagnostic criteria for gestational diabetes, it is estimated that gestational diabetes affects 18% of pregnancies.

Complications of diabetes include heart disease, stroke, high blood pressure, blindness, kidney disease, neuropathy (nervous system disease), and amputation. What is your risk for developing type 2 diabetes? Here is a list of those who at higher risk:

People with impaired glucose tolerance (IGT) and/or impaired fasting glucose (IGF)
People over age 45
People with a family history of diabetes
People who are overweight
Peole who do not exercise regularly
People with low HDL cholesterol (good cholesterol), high trigylcerides, or high blood pressure
Certain racial and ethinic groups such as Non-Hispanic Blacks, Hispanic/Latino Americans, Asian Americans, Pacific Islanders, American Indians, and Alaskan Natives
Women who had gestational diabetes, or who have had a baby weighing 9 pounds or more at birth

You can prevent or delay the onset of type 2 diabetes through a healthy lifestyle. Change your diet, increase your level of physical activity, maintain a healthy weight...with these positive steps, you can stay healthier longer and reduce your risk of diabetes. All of the prevention tips are here at PROMATx Health Club! Already diagnosed with some form of diabetes? Exercise can help!! Come in and talk with one of our trainers and our nutrition specialist and set up a plan to control diabetes. Your family and friends want you to live a long, healthy life!!

Want more info? Click HERE to go to the American Diabetes Association website.

Music As a Motivator

2011-11-03T09:46:00.000-07:00

Remember the days when you used to make a mix tape for the person you cared about the most? OK, so maybe I just aged myself a bit but music is powerful. It can be a motivating force, it can calm you during stressful times, it can block out unwanted noise, it can even help you lower your blood pressure. Music is powerful and it's time to use that to your advantage.

Most people have some sort of MP3 player or smart phone that has an "APP" like Pandora or iHeart Radio. If you have the ability to make a "play list", you'll have one of the most powerful motivators at your fingertips. Think about the songs that motivate you...the ones that make you get up and dance or the ones that calm your mind and help you focus on the task at hand. Not everyone likes to workout to head-pounding, club-thumping beats. For some, it's the calm, tranquil music that helps them to clear their mind and focus on breathing during exercise.

In fact, back in 2007, the organizers of the New York Marathon banned the use of headphones/music in the race. In their eyes it was a matter of safety...the runners wouldn't be able to hear if something was happening around them. Many runners, however, risked disqualification and competed with their music. What a powerful statement! Music was more important to the success of some runners.

Michael Phelps preparing for competition

What exactly does music do to people during exercise? Surprisingly enough, there is much research on this topic. During lower intensity exercise, music can divert the mind from the fatigue a person is feeling. As mentioned before, music can be used to "psych up" or "psych down" an athlete before competition. Music that is synchronized to the activity (i.e., finding music where the beat matches running pace) has been known to increase efficiency and prolong performance.

Whatever the reason is you utilize music during your exercise is up to you. Even though there is a whole science behind choosing the appropriate music and tempo for each type of activity, choose what motivates you the most. The next time you are listening to your radio, iPod, or streaming music, jot down the songs that are "catchy". Make a list of those songs/artists and create your own playlist. Upload that playlist into your device and bring it with you during your next workout. Not sure what songs to use? Check on various fitness sites for playlists, talk to your friends and co-workers and find out what songs get them moving.

Crank it up...get moving...see results!! Rock on exercisers!!

Are You Eating Enough?

2011-11-02T10:11:00.000-07:00

When we think of losing weight, the first thing that pops into our head is to cut back on calorie (food) intake. While in theory that sounds correct, there's much more to consider than just reducing the amount of food you eat. I'm going to pick on the ladies for a moment. We all know that one girl/woman who only eats salads because she is trying to lose weight. Again, in theory, it sounds like she would be losing weight by reducing her caloric intake to only salads. While she may see weight loss, there are other factors to consider.

Before we continue, let's look at something called the "energy balance equation". Don't freak out, it's not a complicated math equation!! Essentially it looks like this:

Calories In < Calories Out = Weight Loss
Calories In > Calories Out = Weight Gain
Calories In = Calories Out = Weight Maintenance

Nothing fancy and not complicated at all. If you take in more calories than you burn/expend then you will gain weight; if you burn more calories than you take in then you will lose weight. This equation has been around for many years and I'm positive that it will not change. So take a moment to look at this equation and put it into perspective...look at your calories in versus calories out. Which part of the equation do you fall under?

So weight loss should be that simple, right? If it were, we wouldn't have an obesity epidemic on our hands in America. Let's go back to our original scenario of the woman who only eats salads to lose weight. She WILL lose weight this way, however, she will also lose lean mass (muscle) and will be vitamin and mineral-deficient in many areas. On the outside she may look "healthy" with her weight loss but she is doing damage to her body and health by losing weight in this manner.

When considering weight loss, you need to remember the energy balance equation and then balance that with proper nutrition AND exercise. If you haven't heard, it takes 3,500 calories to burn one-pound of fat. That means you need to create a calorie deficit of 3,500 (preferably through nutrition and exercise) to get rid of one pound of fat on your body. You can accomplish this in a week by creating a deficit of 500 calories per day for seven days (i.e., 500 x 7 = 3,500). For example, you can meet this deficit by reducing your calorie intake by 250 calories and burning (exercising) 250 calories. Thus totaling 500 calories.

Did I just lose you? Let's go back to our example for a moment. While the energy balance equation still allows you to lose weight by burning more calories than you consume, it shouldn't be taken to the extreme. If the woman in our example is exercising and eating a drastically-reduced calorie diet, her body will begin to utilize valuable muscle tissue to meet the needs of her metabolism. What this means is if she is not taking in enough calories to meet the basic needs of metabolism (breathing, moving, digestion, etc.) then her body will look for other means of calorie intake...muscle. By losing lean mass or muscle tissue, her metabolism will further slow down which will make weight loss even more difficult.

Ultimately, we see many people here at PROMATx Health Club who are not consuming enough calories in order to lose weight and meet their goals. How does the average person figure out what level of calories they should have in a day? There are many options on the internet that can ESTIMATE how many calories you need based on your age, weight, and activity levels. To be more accurate, you should have a health and fitness professional determine this for you. Make an appointment with our nutrition specialist and you can find out just how many calories you need on a daily basis to sustain life at your activity level. Then you can dive deeper and learn how to balance exercise and proper nutrition to help reach your weight loss goals!!

I know it sounds crazy, but you can't just dramatically reduce your calorie intake. People look at us like our heads are on backwards when we tell them they are not eating enough to lose weight. There's a fine line there and our fitness and nutrition professionals here at PROMATx can assist you.

With the proper guidance, you can achieve weight loss and maintain a healthy body. Don't sacrifice your body just to lose weight. Do it right and you will be successful!!

Chronic Back Pain - A Personal Story

2011-10-26T10:50:00.000-07:00

Chronic back pain. Just hearing that phrase gives some people the shivers. If you have never experienced back pain, be thankful. If you suffer from chronic back pain, here is a personal story we would like to share with you. Meet April Crosby. She is a personal trainer here at PROMATx Health Club and she suffers from chronic back pain. Here's her story.

I have been active all of my life...softball, basketball, volleyball, and dance team in high school; intramural sports in college; running, hiking, mountain biking, group exercise instructor, personal trainer, yoga, and soccer as an adult. It has always been unusual for me to be sedentary. Approximately three years ago, however, that changed. I experience what some would call "the straw that broke the camel's back". After years of wear and tear on my body, I began to experience low back pain. It started out as manageable discomfort. My back was stiff in the morning and occasionally I had pain when lifting objects. It slowly progressed over the course of a few months into daily pain where it was difficult for me to sit or stand for more than 5 minutes at a time; I couldn't seem to get comfortable. Then I noticed I had shooting pain that traveled from my low back down through my left leg and into my foot. I felt as if I constantly had to move my left leg to keep the shooting pain "under control". At this time, I was running and playing soccer. Both of these became difficult if not impossible to participate in. It would take me days to recover from a soccer game...most of those days were spent lying on the floor on an ice pack with my feet propped up on the couch. My chiropractor was helping to provide a little relief but it was short-lived.

At this point I knew I needed medical intervention. I went to a physical medicine physician and was "prescribed" a course of physical therapy and pain medication. I'm not one to take medicine...I'd rather take the holistic approach to healing. Now it was time to start physical therapy. After unsuccessful attempts to "cure" my back pain, my therapist recommended I get an MRI. That's what I did. The results...3 herniated discs in my low back (L1/L2, L2/L3, and L4/L5). Physical therapy was not working; pain medication was only a "band-aid" to my problem. Where do I go from here? My physical medicine physician recommended stronger pain management with epidural injections. That wasn't the answer I was looking for so I decided to do a little research on my own.

Next came a discussion with my chiropractor about spinal decompression. Although he did not have the proper equipment at his office, he felt it would be a very good option for me to explore. After meeting with another chiropractor who offered this service, I was hooked. I told him "let's try it...what do I have to lose?". I liked this non-invasive approach...no needles, no surgery, just gentle "traction" to allow the discs to heal and return to their original position between the vertebrae where they belong. After the first session, the shooting pains in my left leg lessened. After the complete course of treatment (approximately 2 months), I was pain free and ready to get back to my physically active lifestyle.

I'm not telling this story to promote spinal decompression (although it worked wonders for me!!), I do want people to know that it is possible to overcome physical limitations. I couldn't participate in the activities I enjoyed (soccer, yoga, running) and every day activities like sitting and standing were excruciatingly painful. Although I will continue to have problems with my lower spine the rest of my life, I do know how to manage my life through stretching, yoga, and physical activity to keep my body strong and healthy. The discs in my lumbar area will continue to bulge/herniate due to the weakened ligaments; however, I am still active in soccer and compete in half-marathons and I take care of my body to keep "flare-ups" to a minimum.

My advice to you...find what works for you and don't give up. Explore all of your options if you seek medical help. Talk to those around you for support and advice. Most importantly, take care of your body...it's the only one you get!

Cholesterol and Exercise

2011-10-24T10:32:00.000-07:00

In our last post, we discussed cholesterol, what it is and what levels should be checked by your health practitioner. Now that you have a basic understanding of cholesterol, let's look at how to improve your numbers to put you at a lower risk for developing heart disease. Click HERE if you need to review the previous blog, "Cholesterol 101".

It is widely known in the medical field that exercise can improve HDL (high-density lipoprotein) or "good" cholesterol levels. Some research even shows the size of HDL increases as well as the availability in the blood. As we learned in "Cholesterol 101", HDL helps to remove excess cholesterol from the blood by transporting it back to the liver for disposal. By increasing the size and/or availability of HDL, more cholesterol can be removed from the blood. For every 1mg/dl increase in HDL, the risk of developing heart disease drops by 2-3%! That's a significant improvement!

So now that you know exercise can improve HDL levels, what should you do? Unfortunately research has been unable to pinpoint what type of exercise and the duration of exercise sessions result in the most significant improvements. Some research has shown that moderate to intense exercise is a key component, while other research shows cardiovascular exercise (i.e., jogging, walking, cycling, etc.) is more beneficial than strength training.

Until we can get definitive answers from researchers, it is important to follow the guidelines of the American Heart Association (AHA) and the American College of Sports Medicine (ACSM) in regards to exercise intensity, frequency and duration. Both AHA and ACSM recommend 30 minutes of moderate-intensity activity, a minimum of 5 days a week. Moderate-intensity is defined as 60-90% of your maximum heart rate. This is calculated as follows:

Heart Rate Max = 220 - age

Example for a 40 year old person:

220-40 = 180
180*.60 = 108
180*.90 = 162

This person should exercise with a heart rate between 108 and 162.

(PS...if this confuses you, refer back to our blog entry "Intensity...How Hard Are You Working Out?").

So the moral of the story is, GET MOVING!! There are many benefits to exercising on a regular basis. An important one discussed here is the improvement in HDL levels. Cardiovascular disease is nothing to mess with so come in and talk with a fitness professional at PROMATx Health Club and learn how you can reduce your risk. Don't wait, come in today!!

Cholesterol 101

2011-10-21T08:23:00.000-07:00

Do you know what your cholesterol numbers are? Did you know is important to know more than just your level of "total cholesterol"? Before we continue, you should know that cholesterol is not a bad thing. This is an important building block for cell membranes and the production of certain hormones. It is also responsible for the production of bile acids which assist in digesting fats. Cholesterol is manufactured in the liver and the body produces approximately 700-900mg daily. Your body actually produces all the cholesterol it needs therefore making dietary cholesterol unnecessary.

The only food items that contain cholesterol are those made from animal products such as meats, eggs, and dairy. The average American consumes approximately 300mg of cholesterol daily. It is possible to eat a diet high in cholesterol and saturated fat and still have low blood levels of cholesterol. Unfortunately the opposite is true also; you can consume little to no foods containing cholesterol and saturated fat and have high blood cholesterol levels. Genetics plays a role in how much your body produces so sometimes it is difficult to control cholesterol through diet alone.

Cholesterol is transported through your body by way of "lipoproteins". There are three different lipoproteins: very low-density lipoproteins (VLDL), low-density lipoproteins (LDL), and high-density lipoproteins (HDL). The first two (VLDL and LDL) are considered to be "bad cholesterol" because they contain more cholesterol than protein while HDL is "good cholesterol" because it has a majority of protein. HDL helps to remove excess cholesterol from the blood by transporting it back to the liver for disposal.

When you have your blood levels checked by your health practitioner, you will be given more than just your total cholesterol number. Blood work will reveal LDL and HDL levels, triglyceride and total cholesterol levels, as well as a ratio of cholesterol-to-HDL. High levels of LDL in the blood increase your risk for heart disease and heart attacks. Desirable LDL levels are below 130. Since HDL is the "good cholesterol", higher levels are desired; blood levels should be 45 or above. Total cholesterol levels should be below 200 for optimal decrease in the risk for heart disease. Finally, the total cholesterol-to-HDL ratio is the another indicator of risk. This ratio is calculated by dividing the total cholesterol by HDL. For example, if your total cholesterol level is 200 and your HDL level is 45, your ratio is approximately 4.4. The lower the ratio the better and below 4.5 is desired.

These numbers will provide your health practitioner valuable information about your risk for heart disease and heart attacks. If you have a family history of heart disease, you really should know your numbers. No matter what, you should have blood work performed in order better understand your risk for developing heart disease. Talk with your health practitioner and if it has been a while since your last blood draw (or if you've never had it done), request a "lipid profile". You'll learn about what's happening inside your body so you can better control what's happening outside of your body.

Lose Weight Without Dieting

2011-10-18T19:39:00.000-07:00

Admit it, that title caught your attention, didn't it? Now that we have you hooked, let's look at how it really is possible to lose weight without dieting.

How many diets have you tried? According to a Gallup Poll in 2005, Americans reported they have tried to lose weight an average of seven times in their lives. This includes 24% of Americans who have tried to lose weight once or twice, 28% who have tried between 3 and 10 times, and 11% who have tried more than 10 times. A third of Americans, 34%, say they have never tried to lose weight. Which group do you fall into?

Regardless of which group you are in, it is possible to lose weight without dieting. If you look up the word "diet" in the dictionary, one of the definitions is: "such a selection or limitation on the amount a person eats for losing weight". Doesn't that sound like a temporary event? It does to us! We want you to make a "lifestyle change" not a diet that is a temporary change in what or how much you eat. Make changes to live by for the long-term. Make choices to feed your mind and body. Make selections that will provide you with the energy to not only sustain life, but to improve how your body functions.

Here are some ways you can lose weight by making lifestyle choices.

Cut back on the sugary drinks. The U.S. ranks 1st among countries for soft drink consumption per capita. We consume ~15 ounces per day! On top of that, 21% of the sugar in the average American's diet comes from soft drinks. Ditch the soft drinks! Go for water flavored naturally with fruits, cucumbers or ginger.
Use a smaller plate when setting the table. Back in the 18th century the size of a dinner plate was 7 1/2 to 9 inches in diameter; in the 20th century that size grew to 10 1/2 inches; now the American plate is at least 12 inches in diameter. Look in your grandparent's china cabinet and compare their dinner plate to that in your cupboard. It's probably the size of your side or salad plate. By using a smaller plate, you lessen the "need" to fill every inch of the plate with food.
Shop in the perimeter of the grocery store. Did you know the healthier food is located outside of the aisles? Spend more time in the produce department buying fresh fruits and veggies. Stay away from the pre-prepared or highly processed foods.
Eat breakfast every day. In a previous blog, we talked about the importance of eating breakfast. Click here to read that blog entry. Take the time to make a healthy breakfast, even if you have to prepare it the night before. This will set the tone for your metabolism each day.
Eat more often throughout the day. Eating smaller meals more frequently will help prevent from overeating because you are "starving" at mealtime.
Add physical activity to your day...EVERY DAY! Yes, we said every day. That doesn't mean you have to be in gym 7 days a week. Step away from the computer and walk through your neighborhood or in a park. When you go shopping, park a little further from the door. Go "old school" and wash your dinner dishes by hand...you burn some calories that way! Just be active.
Add protein to every meal/snack. Protein can help you feel fuller, longer. This can prevent you from overeating in your next snack/meal. Choose low fat yogurts or Greek yogurt, lean meats, beans and nuts.
Don't deny yourself the "comfort" foods you enjoy. If you attempt to totally eliminate the foods you love, you'll want them more! Think about moderation. You can have that creamy dessert, just not every day. Look at ways to make your comfort foods healthier by making small substitutions without sacrificing flavor.
Choose items from the appetizer menu at restaurants. Smaller portions can cut back on calorie intake. If that isn't possible, ask for a "to-go" container when your meal arrives. Place half of the entree in the container for another meal. Don't be afraid to ask for alternatives to the preparation of your meal also. Even though it's not on the menu, that doesn't mean it's not in the kitchen! Just ask.
Put the "closed" sign up in your kitchen after dinner. Mindless snacking in front of the television or computer at night can pack on the pounds. Eat your meal, have a healthy dessert if you choose, but stay out of the kitchen until it's time to prepare breakfast. Better yet, brush your teeth after your last meal and you might be less likely to eat again!

These are just a few ways you can lose weight without dieting. Remember, make lifestyle changes that are permanent. Eliminate the constant yo-yo dieting that Americans have become accustomed to. Also, remember to make small changes in your life...don't try to change everything at one time. Baby steps will get you to your goal!

If you still need help, stop in at PROMATx Health Club and speak with a trainer or nutrition specialist. We can guide you and put you in the right direction to meet your goals and live a long and healthy life!

Performing The Plank - A Fundamental Core Exercise

2011-10-12T11:22:00.000-07:00

In a previous blog, we talked about strengthening your "core". To refresh your memory, the core muscle group stabilize the spine, pelvis, and shoulders and provides a foundation for movement in the extremities. This muscle group essentially makes it possible to stand upright and move on two feet. Your core includes abdominal muscles but also other muscles from the lower part of the chest down through the hips on both the front and back of the body. Click here to refer back to our previous blog entry on strengthening your core.

If you've been hanging around the gym for a while, you probably have heard of an exercise called the "plank". This exercise is a fundamental core exercise that can be performed anywhere and without any equipment. The plank can be modified until the core muscle group is strengthened. Also, there are many progressions as your core strength improves.

Now that you know the basis for performing the plank, let's take a look at how it is performed. First lie on your belly on the floor or exercise mat. Keep your elbows tucked into your sides and directly under your shoulders. Place your palms flat on the ground and keep your gaze on the floor between your hands. Tighten your abdominal muscles and contract your thighs, lifting your torso and legs off the floor/mat. Balance yourself on your elbows and toes. It is important to keep your abdominal muscles contracted (tight) and keep the back straight, preventing any "sagging" in the low back. Pretend you are balancing a board on your back that runs between your shoulder blades down through your feet. If your hips rise too much, the board will slide off towards your head; if your low back sags, the board will fall towards your feet.

This is the basic plank exercise. Maintain tight abdominal muscles, breathe normally, and hold the plank as long as you can. In the beginning, it may be difficult to hold this position very long but as improve your core strength, you should be able to maintain this position for more than one minute. Once you've mastered this basic plank you can progress to make this exercise more challenging by lifting one foot off the floor while maintaining the plank position. Other progressions include lifting one arm at a time, balancing on the hands (instead of the elbows) and toes, alternating arm and leg lifts while in the plank position, and moving to a side plank.

Start simple with the basic plank on the elbows. It's an effective exercise to perform anywhere and every day. A strong core improves your performance in daily activities such as lifting, bending, and sitting; it also will improve performance in sporting activities such as running, golf, and tennis. Need help performing this (and other) core exercises? Stop in PROMATx Health Club and meet with one of our trainers.

Be healthy...be strong...prevent injuries.

For Better Results...Partner Up!!

2011-10-10T10:27:00.000-07:00

Regardless of whether you are new to the exercise world or have been working out for a long time, having an exercise partner can help you meet your goals. Many studies have shown that people who have an exercise buddy have a higher probability of reaching personal fitness goals.

An exercise partner can be anyone..your partner/spouse, a friend or neighbor, another gym member, even your furry four-legged friend. Having someone else to exercise with allows you to be more committed and work harder to meet your goals. If you are a solo-endeavor type person, you may think having someone to workout with is just going to hold you back. Not everyone needs or wants and exercise buddy. However, if you are stuck in a rut or feel like you are having difficulty reaching your goal then you may want to explore the option of "buddy-workouts".

If this sounds like something you may be interested in, there are a few things to consider before grabbing the closest person and making them your new partner. First, and foremost, it's helpful to have a partner who has similar goals. If you are trying to lose weight and your partner wants to bulk up, you both may be frustrated after a couple of workouts. Second, choose a partner who will motivate and push you, while at the same time, be understanding of challenges you may face working towards your goal. If your spouse or significant other doesn't understand that you will have good days and bad days with exercise, you may become frustrated and feel "bullied" into working out.

Having someone you trust and respect is important also. Your workout partner will be a sounding board for things that frustrate you; he/she will help you work through problems in your "non-exercise" world. If you value their opinions and trust them, you will build camaraderie and both of you will benefit in the long run.

Not sure where to look for a workout partner? Start at the gym. Don't hesitate to approach someone who may be working towards a similar goal. Looking for a running partner? Chat up the person running on the treadmill every day. Looking for someone to workout with in a group exercise setting? Talk to someone in your next class and see when they typically attend classes. Other ways to find a workout buddy are to check with local running clubs, post a request via social media (such as Facebook, Twitter, or Four Square), or just ask anyone! What's the harm in that? The worse thing they can say is they aren't interested in a workout partner.

Find a partner, build a new friendship, meet your goals. Need help finding that "perfect someone" to workout with you? Stop in at PROMATx Health Club and talk with our staff. We can help you partner up and get you one step closer to that goal.

Breast Cancer Awareness Month

2011-10-06T10:30:00.000-07:00

October is Breast Cancer Awareness Month. Whether you know someone who has battled this disease or you are that someone, it's time to take a moment to think about those who have struggled against and those who have conquered breast cancer.

Breast cancer is not limited to women. Men run the risk of developing breast cancer but it is approximately 100 times less common in men than in women. In fact, the lifetime risk for men developing breast cancer is 1 in 1,000. According to the American Cancer Society (ACS), about 2,140 new cases of invasive breast cancer are expected to be diagnosed in men in 2011 and approximately 450 men are expected to die this year.

Breast cancer death rates for women are going down. The chance of a woman developing invasive breast cancer in her lifetime is less than 1 in 8; the chance of dying from it are 1 in 35. According to the ACS, there are approximately 2.5 million breast cancer survivors in the United States.

Whether you are male or female, you should be aware of the risk factors for developing breast cancer. Some factors have we control over while others, such as genetics, we do not. Controllable risk factors include:

Alcohol
Obesity
Lack of exercise
Hormone replacement therapy after menopause
Not having children or having children later in life
Use of birth control pills

Uncontrollable risk factors include:

Age
Gender
Family history
Genetic predisposition
Race
Dense breast tissue
Breast radiation early in life

Although there is no guaranteed prevention of developing breast cancer, you can reduce your risk by changing the lifestyle factors you have control over such as obesity and lack of exercise. Take care of your body and it will take care of you. Talk with your healthcare practitioner to discuss your risks and how you can reduce your risk. In the meantime, come in to PROMATx Health Club and start reducing your "controllable" risk factors!

Don't forget...the Susan G. Komen-Lexington Race for the Cure 5K is October 15th at 8am in downtown Lexington. Click here for race registration.

B-Complex Vitamins and Energy

2011-10-05T10:30:00.000-07:00

Are you tired of being tired? Do you feel like you are dragging your way through the day? Although there could be many reasons for your lack of energy, low levels of B vitamins in your body could be one of them. B vitamins are essential for growth, development, and other metabolic functions. Specifically, this group of vitamins helps to activate enzymes in the body that are responsible for producing energy.

The B complex consist of 8 vitamins: B1(Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate or Folic Acid), and B12 (Cobalamin). A deficiency of B vitamins is known to cause: anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor growth in children, and birth defects.

B vitamins are water soluble and are very delicate. Food processing destroys the vitamin B levels found naturally in some foods. That is one (of many) reason why white breads, flour and rice are less nutritious than the whole-grain versions. Deficiencies can appear within a few months in those with poor eating habits because the body can only store limited quantities of B vitamins. Therefore a major source of these vitamins should come from fresh fruits and vegetable, whole-grains, beans, and meat.

Do you know if you are getting the appropriate levels of B vitamins in your diet? Talk with your health practitioner at your next appointment to have your blood levels checked. Without the appropriate levels of B vitamins, your body is not working at its top capability. We must fuel our bodies with well-rounded, nutritious meals. What cannot be added naturally should be supplemented. Check with our nutrition specialist here at PROMATx Health Club to learn more about your daily intake of B-complex vitamins.

Stop being fatigued...fight it naturally with healthy food and exercise.

Are You Ready For Exercise?

2011-09-30T11:25:00.000-07:00

You know exercise is good for you. You've heard the success stories of weight loss when coupling proper nutrition with exercise. Have you tried it yet? Are you skeptical? Are you making changes?

Every day we make decisions about what is best for us, our family, and our financial well-being. Some people have a process they go through before making a decision...weighing pros and cons, determining financial commitment, talk with family members. Others take the "fly-by-the-seat-of-their-pants" approach and make decisions without much preparation or planning. Regardless of the decision-making system, sometimes our decisions are good ones and other times, not so good.

Whatever method you practice, we all go through the same "stages of change". This is a model was developed by Dr. Prochaska and colleagues at the University of Rhode Island back in the late 1970s. The official name is "Transtheoretical Model of Behavioral Change" but is more commonly known as TTM or "stages of change". Their theory assesses an individual's readiness to act on a new healthier behavior, and provides strategies, or processes of change to guide the individual through the stages of change to action and maintenance. In layman's terms, there are certain steps we all go through when a change is made in our life.

The stages are as follows:

Precontemplation - not deciding to make a change, regardless of effectiveness of the outcome
Contemplation - thinking about making a change but not quite ready to commit
Preparation - made the decision to make a change, now getting ready to begin
Action - changes have been begun and positive outcomes are seen
Maintenance - new behavior is in place and now the focus is on retaining this behavior
Termination - new behavior is constant and there is 100% commitment to continue

Which stage are you in? If you are in stage 1 (Precontemplation) then just keep reading our blog. Someday you will find it in you to want to make some changes to your lifestyle. Those of you who are in stage 2 (Contemplation), definitely keep reading this (and future) blogs. Arm yourself with the knowledge of the benefits of exercise and proper nutrition. Ask questions, ask for advice, explore your options, decide what's best for you. Find out what is preventing you from starting an exercise program. Stage 3 (Preparation) is where you should start making a plan. If you are in this stage, begin to figure out what goals you what to achieve through exercise and proper nutrition.

Those of you who have made it to stage 4 (action)...keep up the good work! You have begun to see the positive effects of taking good care of your body and mind. Don't stop now! Keep making those healthy decision. If you've made it to stage 5 (maintenance) or stage 6 (termination), I stand up and applaud you. Positive changes have been made in your lifestyle and you saw (and continue to see) the benefits. You are healthier, you've improved your quality of life and your outlook on life in general is much better.

Take a moment to think about why you want to start and exercise regime. Do it for yourself, not just because the doctor told you to or because your significant other says you must do this "or else". Although those are good reasons, you must be ready mentally to make the change or you will not be successful. We here at PROMATx Health Club can help you determine which stage you are in and whether you really are ready to make some positive health behavioral changes.

To quote Mr. Spock..."Live long and prosper". We are here for you, come in and see how we can help!

Posture and Forward Head

2011-09-29T10:53:00.000-07:00

Have you ever seen someone walking through a store and their head was in front of their body instead of over their shoulders? It looks different and is a little more noticeable in some people. This posture is called "forward head"...a very technical term! Forward head posture is usually caused by tight muscles on the front of the body and is very correctable.

Proper posture of the head and neck allows the head to sit directly on top of the spine, without any significant over-curvature of the cervical (neck) spine. When standing tall, if you were drop an imaginary line from your earlobes, it should fall through the shoulders, down through the hips and knees, and end in the ankles. Depending upon the degree of forward head, that imaginary line could drop from the earlobes straight down to the toes.

Tight muscles on the front of the body can actually pull the head forward. Staying in this position for long durations causes overstretching of the neck and upper back muscles. Forward head posture increases the likelihood of developing headaches/migraines, pinched nerves in neck and shoulders, and decreased blood supply to the brain. Decreased blood flow to the brain can inhibit mental cognition including memory loss and inability to focus. Also, forward head posture increases a person's risk of injury such as muscle tears, torn rotator cuff, and whiplash.

How can this posture be corrected? It's not just getting a person to stand up straight. The muscles that are tight and pulling the head forward will need to be properly stretched. Specifically the pectoral (chest) muscles and sternocleidomastoid muscle. This muscle runs from the jaw ("mastoid") to the breastbone ("sternum"). The muscles that are overstretched in the back of the neck, shoulders, and upper back need to be strengthened and returned to the "normal" length.

Once all the involved muscle groups are strengthened, stretched, and back to their normal length, it's important to focus on maintaining proper posture during all activities. Your mom may have always told you to "stand up straight"...now it's time to listen! Whether you are sitting, standing, lying down, or working on a computer, your head should sit right over top of your shoulders, low back should be supported with the back of a chair or pillow (when sitting or lying), abdominal muscles should be tight to form a "girdle" for your low back, and shoulders should be relaxed and not rolled forward.

Take a moment to look at your posture. Drop that imaginary line and see where it falls. Better yet, have someone take a picture of you from the side. This will give you a good indication of your posture and whether you suffer from forward head.

If you find you have forward head posture, the trainers here at PROMATx Health Club can educate you on which muscles to stretch and how, and which muscles to strengthen. Stop in a see us today. In the meantime, stand up (or sit up) straight. Let your spine do the work to hold you up, give your muscles a break!!

Greek Yogurt vs Plain Yogurt...Which is Better?

2011-09-28T10:32:00.000-07:00

Greek and plain (regular) yogurt are both made by fermenting milk with live bacteria cultures, Lactobacillus bulgaricus and Streptococcus thermophilus. The only difference, in terms of production, is that Greek yogurt is strained to remove the liquid whey, and therefore it has a thicker consistency. Both versions of yogurt have health benefits but is one better than the other?

Yogurt, regardless of the type, contains calcium and protein and both contain a beneficial bacteria to aid digestion. So far, the answer is both are good for you. When yogurt goes through the straining process to remove the liquid whey, some of the sugar content is lost. So, the answer to the question of which is better, now leans towards Greek yogurt.

Greek yogurt has a thicker, more rich consistency and some people describe it more as a dessert-type food. Although this type of yogurt has become more popular over the past five years, not all consumers have taken a liking to it. Some people don't like the taste, stating that it is too sour and the consistency is too thick.

Based on the benefits of yogurt in general, it should be added to your daily nutritional plan. If you are watching your sugar intake, Greek or strained yogurt is probably a better alternative. Greek yogurt has a higher "fullness" factor because of the higher protein content. Therefore if you are working towards weight loss, Greek yogurt might help.

Not a fan of eating a cup of yogurt, plain or Greek? Try adding fruit, honey, or granola for a different taste. Add it to smoothies in the morning. Substitute Greek yogurt for mayonnaise, sour cream or cottage cheese in recipes. Make your own dressings with yogurt. This list goes on!

The bottom line is yogurt is good for you. Watch out for all the fancy additives...add your own fresh ingredients. Choose your brand, choose your type, just choose yogurt!

Enjoy!!

Vitamin E and Cold Prevention

2011-09-26T10:56:00.000-07:00

Can vitamin E help prevent the common cold? The jury is still out on the answer to this question but research is leaning towards a positive response.

Vitamin E is one of 13 vitamins that is essential to body metabolism, cell growth and function. It is also known as tocopherol and is an antioxidant important in the formation of red blood cells and the use of vitamin-K-mediated clotting factors. Vitamin E is also involved in immune function. Sources of dietary intake include wheat germ, corn, nuts, seeds, olives, spinach, asparagus and other green leafy vegetables, vegetable oils, and products made from vegetable oils, such as margarine.

Results of a study from Tufts University published in the August 18, 2004, issue of the Journal of the American Medical Association suggested that a daily supplement of 200 IU of vitamin E protected a group of older people against the common cold. In this study, those who were given this daily supplementation were 20% less likely to develop respiratory infections and 22% less likely to develop colds than the participants who got the placebo. The same researchers also looked at the protection effects in younger people. They found similar results among young men, although the differences were not as great as those in older adults. However, immune function decreases as we age and this may explain the greater effects in older adults.

This sounds promising, however, be careful with your intake of vitamin E. High doses of this vitamin can be detrimental and toxic. Vitamin E is a fat-soluble vitamin which means it can be stored in fat tissue. Choose foods that contain natural sources of vitamin E. If you decide to supplement with vitamin E, be sure to speak with your health practitioner to find the dosage that is sufficient for your lifestyle.

As we enter cold and flu season, be smart. Wash your hands often, especially after going to the grocery store and other public venues. Eat well-balanced and nutritious meals, drink water, and exercise regularly. Not sure if your meals are "well-balanced"? Make an appointment with our nutrition specialist here at PROMATx Health Club and get a better picture of your vitamin and mineral intake.

Be healthy...stay healthy!!

Benefits of Flaxseed

2011-09-24T06:33:00.000-07:00

Flaxseed has been around for thousands of years yet we are just really beginning to learn about its many benefits. Recent studies have shown flaxseed may help lower cholesterol, stabilize blood sugar, reduce bone loss, promote weight loss increase immunity, and fight cancer. Sound too good to be true? Well, it's not!

Flaxseed is high in:

Vitamins (including most of the B vitamins) and minerals such as magnesium and manganese.
Fiber (soluble and insoluble)
Phytochemicals (powerful antioxidants)
Omega-3 fatty acids

What is flaxseed? It's the seed from the flax plant which historically been used as a source of fiber. It can be purchased in 3 varieties...(1) whole seeds; (2) ground; and (3) oil. Flaxseed is low in carbs, high in fiber and contains healthy fat. For these three reasons, flaxseed is good for those trying to limit carb and sugar intake and those trying to lose weight. Because this plant is high in fiber, it creates a sense of "fullness" in the stomach.

How can you increase your consumption of flaxseed? Since flaxseed has a very light, nutty taste you can add it to foods you already enjoy. Sprinkle it on your cereal or oatmeal in the morning. Blend it into juices or smoothies. Sprinkle it on salads. Add it to sauces or casserole. The list is endless!!

There are some drawbacks to consuming flaxseed. Those who suffer from inflammatory bowel conditions such as Crohn's or IBS, should stay away from flaxseed since it has a laxative effect. Women who are pregnant or nursing should also stay away due to the phytoestrogens in flaxseed. There are also very strict guidelines to storing flaxseed. Depending on the type of flaxseed purchased (i.e., ground, oil, seed), it may have a shelf-life of a couple of months to a year. It may also interfere with the absorption of some medications and nutrients.

Despite these drawbacks, flaxseed is a beneficial addition to your daily nutrition. As always, consult with your health practitioner before starting a regimen of flaxseed. When you've been given the "all-clear" to start adding it to your meals, your body will thank you! Check it out today!!

Time to Get Your Groove On with Zumba!

2011-09-22T10:46:00.000-07:00

Zumba Fitness^® is the only Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a "fitness-party" that is downright addictive. Have you tried it yet?

There are a lot of benefits to participating in Zumba. Since it is a "dance-fitness" class your heart and lungs will reap the benefits. This aerobic activity elevates the heart rate, burns calories, and increases oxygen consumption. Also, because it is a weight-bearing activity, your bones and connective tissue will become stronger. With breaks in the music and dances, Zumba also becomes an interval training method. Heart rate will lower slightly, then increase as movement increases.

How many calories can you burn in a typical Zumba class? Just as an example, a 150-pound person can burn more than 450 calories in a 50-minute class at a moderate intensity level. Obviously the higher the intensity level the more calories burned. The use of Zumba toning sticks can increase the calorie burn to as much as 1,000 calories!!!

Ready to get moving and have fun? Come in and try a class at PROMATx Health Club. Be ready to sweat, smile, and move those hips!!

High Blood Pressure - The Silent Killer

2011-09-20T19:25:00.000-07:00

Did you know that more than 66 million American adults suffer from high blood pressure? Did you know high blood pressure is known as the "silent killer"? It is given this name because high blood pressure (hypertension) doesn't have any symptoms and many people don't realize they have it. Hypertension also increases a person's chance for heart disease, stroke, and other serious problems. Despite this, hypertension is easy to check for and can easily be controlled through exercise, diet and medication.

In 2007, the Kentucky Department of Public Health published the Behavioral Risk Factor Surveillance System (BRFSS) survey results and showed that adults in Kentucky had the following risk factors for heart disease and stroke:

30% of adults in Kentucky had high blood pressure
38.5% of those screened reported having high blood cholesterol
9.9% had diabetes
28.2% were current smokers
69.1% were overweight or obese
55.8% reported no exercise in the prior 30 days
81.6% ate fruit and vegetables less than 5 times a day

As if these statistics were bad enough, all of these were higher than the national average!

Do you see any of those statistics that are "controllable"? Meaning a person has the ability to affect the outcome? All 7 of the above statistics fall under "controllable, lifestyle risk factors". You have the power to prevent heart disease and stroke through exercise and diet.

Studies published to date suggest that moderate-intensity activity may be most effective in lowering blood pressure. Furthermore, regular physical activity has been shown to be effective in reducing the relative risk of developing hypertension by 19-30%!!

Do you have hypertension? Do you know what your numbers are? Talk to your doctor or health-care practitioner for more information. If you are already battling high blood pressure, be sure your tell your doctor you are exercising (or getting ready to start an exercise program). It's important to have an open line of communication so adjustments can be made in medication.

Another reason to start your exercise program today! Don't become a statistic...take charge of your health. Stop in at PROMATx Health Club and learn how you can take charge and make your own transformation.

Water...Is it the Magic Pill for Weight Loss?

2011-09-16T10:26:00.000-07:00

Water is vital to sustain life. Human beings can survive for quite a long time without food as long as they are properly hydrated. In most instances, patients who had feeding tubes removed could survive for 10-14 days. Hydration levels, again, play a major role in survival rates. Sustaining life without water is a different story. Depending on the environmental conditions and state of the body (i.e., elderly, infant, disease state), a person can begin to dehydrate within an hour. Thus in a situation of extreme conditions, death can occur within a few hours.

The human body is more than 60% water. Blood is made up of 92% water; muscles and the brain are approximately 75% water; bones are 22% water. We lose water through sweat, urine, feces, and even breathing. Mild dehydration causes decreased saliva production, decreased urine output, decreased frequency of urination, and urine that is dark in color with a strong odor. Moderate dehydration further causes even less urine production, rapid heartbeat, dry mouth and dry, sunken eyes. Severe cases result in no urine production, vomiting, diarrhea, lethargy and irritability. Final stage of dehydration is shock.

In a study published by Brenda Davy, PhD from Virginia Tech, water just may be the latest appetite-control agent. This study was presented at a national meeting of the American Chemical Society in August 2010. Davy confirmed through this study that just two 8-ounce glasses of water, taken before meals, enables people to shed pounds. What??? Over the course of 12 weeks, water drinkers in the study lost just over 15 pounds while non-water drinkers lost 11 pounds.

So here's the deal. Davy reports this may be accomplished because water fills up the stomach with a substance that has zero calories. You feel fuller as a result and eat less calorie-containing food during the meal. Increased water consumption may also help people lose weight if they drink it in place of sweetened calorie-containing beverages, according to Davy.

Our challenge to you is to try this...drink two 8-ounce glasses of water before your meals and see if you eat less. How easy is that?? This is the first study to look water intake and weight loss. There will be more studies in the future and results may be different. However, this is an easy way for you test this theory and, unlike weight loss through pills, it is a harmless way to try to lose weight.

Drink your water...be healthy...and, maybe, lose some weight! Come in to PROMATx Health Club for more information on weight loss.

What's the Best Way to Lose Belly Fat?

2011-09-12T10:47:00.000-07:00

Belly fat...not just the layer that hangs over your belt (i.e., muffin top)...is the fat that lies deep within the abdominal cavity and surrounds internal organs. This is also known as visceral fat and has been associated with increased risk for heart disease, diabetes, and certain types of cancer. Where fat is deposited in your body is just as important as how much fat you carry.

In a recent study by Duke University, researchers found aerobic exercise to be much more effective at reducing belly fat as compared to resistance training or a combination of aerobic exercise and resistance training. Duke researchers also found that aerobic exercise did a better job than resistance training at improving fasting insulin resistance, and reducing liver enzymes and fasting triglyceride levels. All are known risk factors for diabetes and heart disease.

Although resistance training is important to improve strength and increase lean body mass (i.e., muscle), aerobic exercise burned 67% more calories than resistance training in this study. Now if you look at the study design, you'll see the participants were given a fairly strenuous training program in both aerobic and resistance training protocols. However, lead researcher Cris Slentz, PhD, exercise physiologist, believes similar results can be achieved with a more moderate intensity training protocol. Lower intensity levels or durations will still burn calories; it just may take a little longer to achieve the same results as posted in this study.

What does this mean for you? Cardiovascular activity is vital to keep the heart and lungs functioning at their peak performance levels. It also is important, as proved in this study, for fat loss. According to the American College of Sports Medicine (ACSM), you should be participating in moderate-intensity cardiovascular activity 30 minutes a day, five days a week. However, this guideline is for the average HEALTHY adult to maintain health and reduce the risk for chronic disease. Those who are striving for weight loss may need to participate in 60-90 minutes of cardio activity.

How much cardio training do you do? Is it effective? Check out our previous blog on exercise intensity to learn more about how judge how hard you are working out. In the meantime, strive to meet the minimum guidelines of 30 minutes a day, five days a week for cardio activity. Work with one of our trainers here at PROMATx Health Club to help reduce belly fat and improve your health.

Get off the couch, get out from behind the computer, put down the smart phone...get active and get healthy today!!

Duke University Medical Center. "Aerobic exercise bests resistance training at burning belly fat." ScienceDaily, 31 Aug. 2011. Web. 12 Sep. 2011.

What Does Your Body Look Like Without Skin?

2011-09-09T10:33:00.000-07:00

Did I just creep you out with the title of today's blog?? I didn't mean to! Just because you may not have the knowledge of what goes on inside your body, doesn't mean it's too late to learn. Here in Lexington, KY, you have the opportunity to see what your body looks like without skin! You work hard in the gym, keep a healthy lifestyle, and watch what you eat. Now it's time to see how all of that works together inside your body. Starting September 10th and running through January 8th, you can visit the "Bodies Revealed" exhibit and see the muscles, bones, organs and everything else, up close and personal. Don't be grossed out...take a look and explore the human body.

Those exercises you do in the gym (or in your living room) will make more sense if you can see what the muscle looks like, where it connects to the bones, and what surrounds it. Take a look at the complicated make-up of the human body and marvel in its abilities to perform simple tasks like typing on a computer or complex functions such as digestion and innate breathing.

Expand your knowledge on your body. Take a peek inside and see what a muscle really looks like; be amazed at how much can be packed into the human body; be thankful at how much our body does without us actually telling it what to do!

Learn more at Bodies Revealed. Check it out today!

Fitness for Stay-At-Home Parents

2011-09-08T10:43:00.000-07:00

This post is for all of you who stay (or work) at home with your children. Not everyone has the opportunity to leave the house and go to the gym for their workout. Even if you don't have kids or don't work from home, this post is for you.

Making time for exercise is crucial...actually fitting it into your day can be difficult. Although coming into the gym exposes you to machines and equipment you might not have access to, there are plenty of things you can do at home to get in your workout. Maybe you don't feel like leaving the house because of the weather or maybe your child is home from school due to a fever, you still can get a total body workout, with cardio activity, right in your own home! With little to no money out of your pocket, you can work towards your goals at home.

Full body, body weight exercises have been around forever...no equipment needed! Most people have the perfect cardio equipment in their house (or apartment) and don't even realize it. What is it, you ask? A flight (or two) of stairs. You are up and down those stairs every day carrying laundry, chasing the kids, shooing the dog/cat out of where they shouldn't be. Now it's time to utilize those stairs for a workout. Start with a quick warm-up of climbing up and down the full flight a few times. Just enough to get the heart rate up and the muscles warm. When you are ready for the cardio portion of your workout, walk (or jog) up and down the stairs at a brisk pace for 5-10 minutes. You can vary your pattern by skipping steps or walking sideways up and down. Want to really work on brain power while you climb stairs? Try going up and down backwards! But be sure to hand on to the handrails...it can be dangerous if you trip!

After 5-10 minutes of stair climbing, move on to your body weight exercises. Push-ups are a great way to build strength in the chest and arms, and strengthen your core at the same time! (Not sure what your core is..check out a previous post for more info.) Squats and lunges are effective exercise for the lower body. Dips on the edge of a chair or the stairs will work your triceps (back of the upper arm). Got some heavy books or containers of laundry detergent? Pick them up and do bicep curls or press them overhead for a shoulder workout. Then head back to the stairs for another round of stair climbing. Don't forget to stretch at the end of your workout!!

There are lots of ways to workout at home. Don't neglect your workout just because you cannot make it to the gym. You don't even have to spend any money...fill up an empty milk jug with sand and use that for weights. Still need more ideas? Our personal trainers can take you through a "home exercise program" and show you exactly what to do.

Workouts can be done at home...it just takes a little ingenuity and dedication. Call PROMATx Health Club today and get started. Don't wait...stay on track and work towards your goals!

Is Your Fitness Routine Getting Stale?

2011-09-07T08:25:00.000-07:00

Have you been doing the same fitness routine for a while? Are you getting bored with the order or type of exercises? Have you hit a plateau? Now is the time to try something new.

Performing the same routine every time you work out may seem like a good thing. However, just as your mind can become bored with repeating activity, so can your muscles. By switch your routine or activity every 4-6 weeks, you will wake up your mind and body AND burn more calories!! Performing a new activity allows the brain to send more signals to muscles to "learn" the motion. This in turn causes the muscles to work harder, thus burning more calories.

Not ready to try a new activity? Instead, change the order of your exercises. Or add a different type of cardio. If you usually walk or run on the treadmill, try a stair climber or arc trainer. The "new" activity doesn't have to be something you have never done before; just something you haven't done in a while.

If you are willing to try something new, why not try a new group exercise class like Zumba or yoga? Try out new machines at the gym. Start a new bodyweight exercise routine that doesn't require equipment. Go to the pool and workout in the water. There are many ways to add variety to your workouts.

Still stumped at what to do? Why not sign up for a few sessions with a personal trainer? Let the trainer do all the thinking for you...all you have to do is show up and sweat a little!!

Contact us for a little help with your exercise program. Our trainers can take you to a new level and help boost your metabolism. Don't be a slave to your routine...try something new, try something different, get your body moving!!

Have You Started (or Achieved) Your Transformation?

2011-09-06T19:28:00.000-07:00

You read our blog and learn about fitness and nutrition. Now we want to hear from you. Have you begun your transformation? Have you completed the journey to the "new you"? We want to know about it. We want you to share your struggles, your triumphs, your experiences. What did it take to get you started? How long did it take you to get there? Did someone (or something) inspire you to get started or to keep going?

Please share with us! Someone can benefit from your story. Even if you are still on your journey we would love for you to share your experience with our readers. Contact us at promatxhealthclub@gmail.com and share your story. Inspire those sitting on the couch contemplating their journey. Inspire those who are knee deep in sweat and food temptations. Inspire those who want to make a difference in their own lives.
Contact us today...share your experiences!!

Flu Season is Coming. Are You Protected?

2011-09-02T08:31:00.000-07:00

Flu season is almost upon us and the Centers for Disease Control and Prevention (CDC) reports that manufacturers have already begun shipping flu vaccinations. The flu is a contagious respiratory illness caused by influenza viruses that infect the nose, throat, and lungs. It can cause mild to severe illness, and at times can lead to death. The best way to prevent the flu is by getting a flu vaccine each year. Flu season typically runs October through May. The 2011-2012 vaccination will include prevention against three strains of the flu viruses: influenza A (H1N1), another influenza A (H3N2), and influenza B.

Who is at highest risk for contracting the flu?

Children under the age of 5
Adults 65 or older
Pregnant women
American Indians and Alaskan Natives
Those with medical conditions such as asthma, chronic lung disease, and weakened immune systems
People who are morbidly obese (BMI >40)
Those living in nursing homes or long-term care facilities
Health care workers

How can you protect yourself? First and foremost, getting vaccinated against the most common strains of flu is your best defense. If you are unable (or unwilling) to get a flu shot, there are plenty of other defense methods to protect you this season. The most obvious (and most common) is hand washing. Wash your hands often, especially after being in public places such as gyms, grocery stores and sporting events. If soap and water is unavailable, use an alcohol-based hand sanitizer. Next, cover your mouth and nose when you sneeze or cough. Try not to touch your eyes, nose and mouth...this is how germs easily enter your body! Avoid being near those who are sick. Whether or not they have the flu is not important. If you experience flu-like symptoms then you should stay home for at least 24 hours after your fever is gone.

Although the flu is caused by a virus and not a bacteria, your doctor can prescribe anti-viral medications. These will help lessen the symptoms and help speed up recovery; they won't, however, cure the flu. Antibiotics are not helpful (and not recommended) for the flu.

Be smart this flu season. Eat an abundant of fruits and vegetables and exercise regularly to help maintain a healthy immune system. Wash your hands often and carry hand sanitizer with you at all times. When you are active in the gym, be sure to wipe down your equipment after use. By all means, if you aren't feeling well, then stay at home, rest and drink plenty of fluids. For more information, go to www.cdc.gov/flu and learn more about how you can protect yourself and your family.

Take care of yourself this flu season. Your loved ones will appreciate it and so will the hundreds of people you come in contact with each day!!

Shoes Are Shoes...Right?

2011-09-01T10:45:00.000-07:00

Look down at your feet. What are you wearing? What shoes do you exercise in? As long as they are athletic shoes, it shouldn't matter...right? That statement couldn't be more incorrect. Athletic shoes have come a long way in the past 15 years. There is a significant amount of research and technology that goes into designing and producing a pair of athletic shoes. It can be confusing for the consumer, as well as expensive. Let's take a look at how to buy a pair of athletic shoes.

First and foremost, you should look at what activity you are (or will be) performing. If the activity is specific, i.e., running, basketball, and tennis, then you should purchase shoes specifically designed for that activity. You wouldn't go dancing in steel-toed boots so why go running in shoes not made for running? If you participate in a variety of activities during one workout session (i.e., weight training and cardio) then you should be able to purchase a "cross-trainer". This type of shoe is good for a variety of physical activities.

Next you should consider your feet. Do you have high arches or flat feet? Not sure?? Here's a simple test. Take a bucket of water outside in your driveway or sidewalk. Stand in the bucket with bare feet then step out of the bucket and walk normally for a few steps. Quickly turn around and look at your footprints. In the midfoot region, does it look like a big blob? If so, you have flat feet. If there is only a little footprint in the midfoot region, then you have high arches. That's just a general test but it can help you decide how to fit your foot. People with high arches need the proper support and may require additional orthotics. Those with flat feet might not need as much cushioning as those with high arches, but they require greater support to create an arch in the foot.

One you have these two pieces of the puzzle, it's time to try on shoes. Try to shop for shoes later in the day because your feet swell as much as half a shoe size throughout a day. If you are buying shoes for a specific activity at a specific time of the day (such as running early in the mornings), then try on shoes at that time of the day for a proper fit. There should be enough space at the end of the toes, while still allowing the heel to stay in place without slipping. Finally, the shoe should fit comfortably around the ball of the foot, without pinching. If your feet are wide, then shop for wider-width shoes. Shoes should never rub or pinch anywhere on the foot. If they are not comfortable in the store, then don't hope they will "break-in". Find something that is comfortable as soon as you tie the laces.

Now that you have purchased a pair of shoes designed for your activity, it's important to be aware of when to replace them. A good rule of thumb is to replace your shoes every 3-6 months or every 350-500 miles (for runners). Obviously it depends on how hard you are on your shoes. Take a look at the soles...if they are losing the tread, it's time for a new pair.

How much you spend on the shoes is up to you. Shoes can range anywhere from $19.99 to $179.99. Price is not necessarily indicative of quality and support. Go to a reputable shoe dealer and get fitted properly. Have your feet measured because the structure of your bones change as we age and you may need a larger size than you think.

Remember, fit your shoes to your feet and activity. Don't fall for gimmick shoes that target toning of the body. Buy stable shoes that are comfortable. Your feet (and knees, hips and back) will appreciate it and you'll have a better workout!!