Monday, June 13, 2011

Getting healthier with goals

Continuing with my last discussion here are more figures on the deterioration of the health of Americans. These statistics were found in the TD Times Newsletter, and they were compiled from the CDC and IHRSA.

* Approximately 72.5 million adults in the United States are obese
* Obese adults are at increased risk for coronary heart disease, hypertension, stroke, type 2 diabetes, certain types of cancer, and premature death
* Childhood obesity more than tripled in the past 30 years
* Obesity among children aged 6 to 11 years increased from 6.5% in 1980 to 19.6% in 2008
* Obesity among adolescents aged 12 to 19 years increased from 5.0% to 18.1% in 2008
* 16% of the American population belongs to a health club
* Of that 16%, only 10% exercise 1 or more times per week
* Less than 2% of the overall population of the US exercises regularly (3 times per week or more)

These are alarming statistics; makes me shake my head in amazement. There are thousands of highly qualified trainers in this country and these experts have all the science in the world, while millions of dollars is spent on health products. Why are we (as a population) going the wrong way? I know some people think that their journey is far too great, others feel that they do not have the energy and some it is time, or money. Which are you?

It does not matter which you are, you can succeed. Whether you want to loose one or one-hundred pounds, you can do it. All you have to do is make a commitment to yourself. It is going to take some changes on your part, because what you (we) are currently doing is not working. Start simply by writing some goals: I tell some of my clients to start with a long term goal (may be a weight loss number), then break it down to what are you going to do this month to get closer to that goal, and then finally what are you going to do TODAY to get to your goal!
So, what are you going to do to reach your goal?

Thursday, June 2, 2011

Get up and move!

I hope everyone enjoyed the holiday weekend, we here in Maine finally got to enjoy some sun and the temperature has climbed out of the forties and fifties. This would be a great time to start a new fitness routine for those who have strayed, and try something new and exciting for the more consistent workout worriers. This kind of leads me to my point of how have we gotten so far out of shape. There are hundreds if not thousands of infomercial-DVD exercise programs, and self-help diet and exercise books that dominate the shelves; we should all be “in shape”. What is the problem?
I think we are all looking for the next best thing, and we (me included) procrastinate too much. We need to get up and move more; walk, run or jump. The question that I get asked the most is “what is the best cardio machine or type of cardio to do?” I have a very simple answer, whatever you are going to do! What if the best is something you hate doing, you are probably not going to do it. Some types of exercise are more difficult than others, but I would rather you sit on a recumbent bike and ride for thirty minutes than do nothing at all. I do not want to hear the time excuse either, we all have ten to fifteen minutes per day (not the ideal amount of time) to perform some sort of exercise routine. So, guess what, the Next Best thing is to do something, and to do that something now, and tomorrow and the next day.
If you do not know how to put a small (or more extensive) plan together, seek out the advice of fitness professional. They can help you map out a plan that works for you

Monday, May 23, 2011

Food for thought

I was reading and article recently about obesity and over weight people in this country. The article was good, but some of the statistics were eye-opening. You might want to keep these numbers in mind the next time you are sitting in the drive-through or getting the muffin (or any other snack) while at Starbucks.

12.4, the average amount gained in pounds of body fat, by “super-sizing” a fast food value meal three times a week for one year.

68% of those unnecessary calories are stored as excess weight (fat) after you eat these “value” meals

$285,000, yearly average cost of obesity related medical expenses that a company with 1000 employee incurred.

Estimated amount of U.S. health care spending attributed to obesity in 2008: $147 Billion.

These numbers should not be surprising, two-thirds of our nation is over-weight or obese. But, we also spend in the trillions on health related/weight-loss products. Many of these products are quick fix in nature, which usually do not work in the long run. Loosing weight and staying healthy is hard work, but well worth the effort.

Wednesday, May 18, 2011

Foam Rolling! Do I need to do it???

Yes, you do need to do it. This is a question I get from many of my clients. This will be a brief overview of why we all should use a foam roller.
Initial exposure of foam roller use is credited to Physical Therapist Michael Clark, who is the CEO of the National Academy of Sports Medicine, and creator of the Optimum Performance Training model. He termed use of the roller as “self myofascial release” or self massage. Use of the foam roller by those in the health and fitness field has grown a great deal over the last decade, and this has been due in part to a philosophical approach in training. As much as it may be about getting into the best shape, and improving atheletic performance, there is also a large injury prevention component that was missing for years.
To use the roller, you will apply pressure using your bodyweight, pausing or holding on the sore spots, trigger points or knots for ten to thirty. The compression causes a “relaxation” response within the muscle, allowing it to relax. You should only apply as much pressure as you can handle, increasing as you use the roller more frequently. This will allow the body to become accustom to the new sensation. When done as part of your regular fitness regiment rolling will loosen muscles, increase blood flow and alleviate soreness.
Foam rolling can be done anytime, anywhere. I like to use it as a warm-up or movement prep technique, or post workout for areas that are more sore or tight.

Enjoy and keep Rolling! Keep your eyes open for future post on Foam rolling and other workout ideas.
Summer is coming and so are the outside Boot camps. Keep you posted on locations and times.