Week 1 Challenge - Daily Activity

Here it is....week 1 of the 8-week challenge from one of our trainers, April Crosby.  This week she is challenging you  to get up and get active.  For the next 7 days, April challenges you to fit in a minimum of 20-minutes of physical activity.  Already getting in 20+ minutes daily?  Then take your intensity up a notch.  Increase your speed and/or resistance in that activity and push yourself a little harder.  If this is a new task for you then take a break from your computer/tablet/smart phone and get in a quick workout.  You don't need to go to the gym...the weather is getting warm outside so step out and enjoy it.  Go for a brisk walk with a loved one or pet.  Get your bike out and dust it off then take if for a spin through your neighborhood.  Choose an activity that will get your heart rate elevated and keep it elevated for the full 20-minutes.  Not sure where your heart rate should be?  Check out one of our previous blog entries, "Thump-Thump...", to learn more.

Remember this is a challenge so no lolly-gagging around.  If you are going for a walk, push yourself to walk faster than you normally do or find an area with hills to get that heart rate up.  In the beginning of the week, you may find it difficult to fit in your 20-minutes, but by the end of the week you'll see how easy it is and how much better you feel afterwards.  Take a break at lunch and tackle the stairs in your building or go outside and walk around your work campus.  Get the kids out from in front of the television and go to the park and play.

Challenge yourself to get 20-minutes a day...your body and mind will thank you.  Activate your day!!!  Stay tuned next Monday for April's next challenge.  In the meantime, let us know how you are doing.  Leave comments on this blog or post them on our Facebook page (search for "PROMATx Trainers" and "like" us).  Good luck!!

Kids and Fitness

This month's guest blogger is our very own, soon-to-be-mom, Caitlin Massey.  This is the first of her blogs this month and today it is dedicated to all the parents out there.

Are you a parent?  If so listen up.  Health and fitness are quickly becoming nonexistent in our kid's lives.  Between sitting all day in class, fewer schools valuing PE, rushing from here to there and grabbing whatever meal you can find on the side of the road, and a technological society kids are quickly learning that health and fitness is not important. It's no surprise that 1 in 3 American adolescents are obese and by 2020, 75% of the American population will be overweight.  It is estimated that the obesity epidemic adds 40 billion in health care costs per year.  Ouch!  And that number will only grow as inflation and the obesity rates increase.  

It's time to take action and your kids need you to step up and lead by example.  Take a look at the above list of contributing factors to the childhood obesity rate (sedentary lifestyle, lack of exercise, fast paced lifestyle).  Any of those ring a bell?  You teach your kids about health everyday with the decisions YOU make.  That means you can change their future and protect your kids from weight-related chronic illness, poor self esteem, lower levels of concentration, and the ongoing "battle with the bulge".  Here are a few ideas you can start with to get your kids active and teach them a healthy lifestyle from an early age.

1. LEAD BY EXAMPLE.  Your kids watch what you do and what you eat.  The first place to start changing your kid's habits is by changing your own.
2. FIND OUT WHAT YOUR CHILD LIKES.  Kids don't exercise like we do. They don't see the long-term benefits and initially don't care about improving their health.  But they do like to have fun!  The more fun you can inject in exercise, the harder, faster, and more frequently they will participate in it.  So find a way to make a game out of it.
3. TAKE CHARGE.  You are the parent so exert your right to be.  Limit TV and computer time and make sure your child eats their veggies before leaving the table.
4. CHORES.  Any sort of physical activity will get their muscles moving...and make less work for you!  Have your kids help with vacuuming, sweeping, or yard work.  Not only will it get them up, it will also instill good work ethics and values.
5. GO OUTSIDE.  Let them move while enjoying the great outdoors to build an appreciation for outdoor activities.  The greater this appreciation the less they will be tied to a computer or video game.
6. KEEP IT POSITIVE.  If exercise is fun, it is never a chore.  Be sure to keep the emphasis off weight and on being active or being the best they can be.  If exercise is viewed negatively or as something at which they can fail kids will avoid it.  The goal is to not only teach healthy habits but to instill them in a positive way so physical activity will never be something they dread. 

 

Arthritis Awareness Month

There are lots of health observances this month including Employee Health and Fitness Month, National High Blood Pressure Education Month, National Osteoporosis Awareness and Prevention Month, National Women's Health Week, and National Senior Health and Fitness Day.  While all of these topics are important, today we will focus on Arthritis Awareness Month.

Do you suffer from arthritis?  Do you know someone who does?  Osteoarthritis (OA), also called osteoarthroses or degenerative joint disease, is the most common type of arthritis.  OA is a chronic condition characterized by the breakdown of the joint's cartilage.  This breakdown causes the bones to rub against each other, causing stiffness, pain, and loss of movement in the joint.  This chronic disease affects almost 27 million Americans.

A report from the Centers for Disease Control in 2009 shows that with the rise in obesity rates, more people are suffering from both obesity and arthritis. Obesity rates are 54% higher among adults with arthritis compared to those without the condition.  Unfortunately, Kentucky is among the top 20 states with the highest rates of obesity among adults with arthritis.  Specifically we are the 16th highest with 39.4%.

Even though arthritis can be a debilitating disease, it is important to remember that movement of the body is crucial to managing the disease.  You might think that because arthritis makes joints painful that it would be wise NOT to participate in physical activity.  However, movement keeps your joints lubricated with important fluid.  Weight training also helps by making the muscles around the joints stronger and able to support the body even though there is a deterioration of the cartilage.  Most importantly, movement/exercise can help reduce body weight, which in turn puts less stress on the joints.

Osteoarthritis can affect anyone but it doesn't mean you can be healthy and active.  Nolan Ryan (National Baseball Hall of Famer), Hank Aaron (National Baseball Hall of Famer), and Joe Namath (NFL Hall of Famer and Super Bowl MVP), all battle with OA yet they all still maintain an active lifestyle.  Don't let OA stop you (or loved ones) from being active.  Stop in at PROMATx Health Club and talk with a fitness professional to find out how you can manage your arthritis through exercise. 

Click HERE to go to the Arthritis Foundation's website to learn more about arthritis and how you can help others affected by this disease.

Have We, As Americans, Lost Our Focus??

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.

Improve Your Sleep Quality by Exercising

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!!!

Exercising with Chronic Back Pain

Do you suffer from a chronic ailment or pain?  Well, take comfort in knowing you’re not the only one out there!  One of our long-time members, Sally Blake, wanted to share her 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!! 

 
If any of this rings true in your life, don’t let it get you down!  Take control by learning 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.

Are You Eating Enough?

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!!

Shoes Are Shoes...Right?

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!!

Physical Activity

In 2008, the U.S. Department of Health and Human Services (HHS) released guidelines for physical activity.  These guidelines were subsequently supported by both the American Heart Association (AHA) and American College of Sports Medicine (ACSM).  ACSM/AHA guidelines recommend 30 minutes of daily, moderate-intensity activity five days a week.  In a similar recommendation, HHS guidelines call for 150 minutes of moderate physical activity a week.

How much exercise are you getting on a daily basis? Unfortunately government statistics show only 31% of Americans do enough regular leisure-time physical activity.  Worse yet, approximately 40% do not have regular leisure-time physical activity.  It's time to activate your day!  Start scheduling time in your day for physical activity...don't just say "I'll try to squeeze it in today".  By scheduling appointments in your calendar for exercise, you are more likely to stick with it.

PROMATx Health Club is here to help you meet your fitness and nutrition goals.  We can help you meet (and exceed) these guidelines for physical activity.  Come in and see us today!!