Lift for Strength, and for a Healthier Life!

Without a doubt, everybody could use a little more strength. Strength is useful and empowering, and enables you to experience life with greater enjoyment, as well as give you an edge when it comes to tackling stress and illness. Being strong means not having to ask for help in opening that jelly jar, or perhaps being able to carry those large tubs of cat litter in the house without straining your back. Not to mention building and maintaining strength as you age leads to higher levels of independence and lowered risk of falling or accidents.

Being stronger does not necessarily mean being bigger. In fact, when starting a strength training routine, most of your gains are made because of central and peripheral nervous system adaptations, as opposed to any real increase in muscle size. And for anyone that is concerned that they'll get too "bulky" by training for strength, perhaps they should talk to Mary Jeffreys, who at the meager bodyweight of 114 pounds regularly squatted over 400 pounds. Bodybuilders who seek larger muscles tend to train differently than strength enthusiasts, performing higher repetition ranges for many sets with many different exercises. The good news is that strength training can be successfully performed with just a few exercises performed for fewer sets overall.

Training for strength is fairly simple for the most part. Lift heavy things on a consistent basis, eat well, and get plenty of rest, and you will get stronger. However, a few simple fundamentals are essential to increasing your strength capacity.

1. Use fewer repetitions per set for your "top" sets, or the sets performed with your heaviest weights. This will enable you to use more weight, as you should fatigue by the 4th to 6th repetition. Repetition ranges of 2-6 are typically optimal for strength development. Total sets for these "top" sets usually range from 2-5 depending on goals and recuperative ability.

2. Rest a little longer between each set, preferably at least 2-5 minutes. If you perform each set with enough weight, you will need it. The more weight lifted, typically the more rest needed.

3. Don't train to failure every time you lift. However, you can utilize a version of the "conjugate method" popularized by Westside Barbell and lift at or near maximal weights more frequently provided you rotate the movements about every third or fourth workout. An example would be switching from flat barbell bench press for low repetitions to incline barbell bench press or dumbbell flat bench.

4. Always use a spotter for weight that is near your maximal capacity. If you are doing a set where there is concern about completing the final repetition, use a spotter. However, do NOT let the spotter do the work for you! "Forced repetitions" are a waste of time and only feed your ego and increase your risk of injury.

5. Depending on the exercise, do 1-3 sets of decreasing repetitions with increasing weight to warmup. For example, if my goal is to bench press sets of 5 repetitions with 315 pounds, my warmup sets would be 135 x 10, 225 x 6, 275 x 4, and then my "top" sets. The number of warmup sets depends on the weight used for the "top" sets---the lower the weight, the fewer warmup sets needed.

6. Try to increase the weight you lift by about 5lbs each week or two. Some lifts you may improve faster on than others, particularly if the exercise is new, or the poundage lifted for the exercise is higher than others.

7. Although you can build strength with nearly any weight lifting exercise, quicker gains are experienced with exercises that use large muscle groups and require heavier weight to be lifted. Examples include the squat, deadlift, standing overhead press, bench press, and weighted pullups. Although power cleans, snatches, and push presses are extremely useful for building strength, these are complex movements that should be taught by a certified strength coach.

Strength training can be extremely rewarding and fun, and the benefits can be seen rapidly, often within a few weeks. Keep things simple, and maintain a log to track your results. It can be helpful to consult a qualified trainer who can assist you with your program if you have questions.

Be healthy, my friends.

http://upandrunningatl.blogspot.com/

Staying Motivated

No doubt sometimes it's tough to keep to a fitness routine. Even seasoned fitness buffs like yours truly sometimes find it easier to push the snooze button and go back to sleep for that extra half hour. But I believe I can count on the fingers of one hand the times in my life where I regretted performing a session of training. Far more often than not, I feel better, have more energy, and end up with an entirely new perspective on my day.

Staying motivated to exercise can be at its most difficult when you are a beginner. Everything is uncomfortable, the exercise is hot and tiring, and you dread that soreness that often rears its ugly head those first few sessions. For most people, getting past the first few months is what will determine whether they will stick to the program, or drop out like 90% of the rest of the world.

Here are a few of my favorite tips for staying motivated, whether you have just started, or have been training for years:

1. Try a little variety in your exercise routine. Cross train with bicycling, yoga, weight training, martial arts, ballroom dancing, even bowling. Cross training can work muscles in ways you haven't used them before, and can reduce injuries and improve your recovery. Even professional athletes often have other interests that help keep them fresh and interested.

2. If you are starting out, don't train to exhaustion. Pace yourself. If you are in a group, go at your own pace, and forget being competitive. Keep in mind that everyone else started as a beginner too, and they are likely very sympathetic to your situation. Get a good workout, but be sure you leave the session with a smile, not a grimace.

3. Train, don't strain. If you are injuring yourself, you're probably working too hard, too often. Intensity is like a spice in a recipe, a little goes a long way. Injuries are highly demotivating, and usually come when you don't listen to your body and work within your limitations and capabilities.

4. Train with a buddy. Social support can be a real boost, and makes you accountable for not missing a session.

5. Or....train alone. Sometimes having a little private time after a busy day can be something very attractive to look forward to. A session of exercise without screaming kids, a demanding boss, or irritated spouse can really help you recharge your emotional as well as physical energy.

6. Set goals for yourself. Goal setting is a HIGHLY effective motivational technique. It could be weight lost over 6 months, improvement in your squat lift, or making a certain number of classes without a miss. Be sure that your goal is specific, quantifiable, and time-based.

7. Lift weights. Strength training is one of the quickest ways to shape your body to make you look and feel stronger. And a stronger, leaner body is VERY motivating!!

8. Make sure your loved ones are aware of your goals. Don't waste your time sharing your goals with others who are going to shoot you down and sabotage your efforts. Make yourself accountable by making public your fitness goals with those who will support and encourage you.

9. Reward yourself when you meet your target. Doesn't matter what the reward is, as long as it means something to YOU. Take yourself to dinner, buy yourself that nice outfit you wanted, or treat yourself to a massage. Anyone who has ever won an award for sports, academics, work, etc, knows how

10. Realize that exercise is not always easy, and that there may be rough patches along the way. If you train long enough, you will probably injure something eventually, or certainly have a few days here and ther when you just feel plain lousy. Remember that almost everything heals with time, and that injuries are usually opportunities to learn to do things better.

Also, if you really feel that bad, sometimes it's better to just take a break and come back to training fresh later. Keep a lifelong perspective on your fitness, and realize that although consistency in training is important, one workout missed is not the end of the world.

Be healthy, my friends.

http://upandrunningatl.blogspot.com/

16 Tips to a Healthier Exercise Program That You Can Do Today!

As promised in my last blog entry, here are some tips to a healthier and more successful exercise routine. There is a tip here for everyone, from experienced fitness buffs to absolute newbies. I originally intended on 15 tips, but I always like to surpass myself, so here are 16:

1. Vary your repetitions in weight training. If you normally do 4-6 reps for your "working" sets, take a couple workouts where you do 8-10. Also, vary the weight you use. Incorporate "light" days with your "heavy" days in your weekly schedule to avoid injury and improve recovery.

2. Train in a different environment to "freshen" your perspective. If you like to swim, try training with a different club for today. If you run on a treadmill, get outside and try a road or trail run.

3. Get off the machines and try free weights. Get someone knowledgeable to show you some basic movements, and give those a shot for awhile. Free weights improve balance, coordination, and require assistance from the other muscles to help stabilize your body, thus making you stronger throughout.

4. Try the freeweight barbell squat. It's one of the most important exercises you will ever do.

5. Legs and feet sore when you run? Perhaps it's time for new shoes, a flatter running surface, or a dropback in mileage for a week or two. Don't try to run through it.

6. Pick up a jump rope and use it. Here is a great video by a renowned expert in jumping rope, Buddy Lee: http://www.youtube.com/watch?v=PG0Vgww1XhY

7. Lift weights for strength a minimum of twice per week, using compound movements that work the major muscle groups of the body. Best exercises include: squats, overhead barbell press, deadlifts, power cleans, bench press, chinups (with weight if possible--otherwise your bodyweight is the resistance).

8. Perform aerobic exercise of 30 minutes or more in duration at least three times per week. One workout should be longer and slower (up to an hour or more), one should be moderate paced and continuous (@30 minutes), and one should be an interval session consisting of 15-30 minutes of alternating higher intensity exercise periods with light "active" (means you keep moving) rest. There are exceptions to this basic format for athletes, of course, but as a minimum this works well for most average fitness buffs.

9. Never exercise on an empty stomach (low blood sugar + exercise = VERY hungry later). And never exercise on a full stomach (anything more intense than a light walk could result in cramps and stomach distress).

10. Don't do static stretching before intense exercise. Rather, do a short warmup, then perform light dynamic stretching (movement stretching). Save the "stretch and hold" stuff for afterwards.

11. Get at least an hour more sleep on the days you exercise to help boost recovery. And try not to do a higher intensity workout on days you've had little sleep, or you risk injuring yourself.

12. Variety is important in training success, but not at the expense of consistency. Changing your workout all the time doesn't give your body anything to adapt to, and thus you don't improve. But doing the same workout every time, month after month, will certainly lead to stagnation. Look at variety as the spice in a recipe: a little goes a long way.

13. Feeling depressed? Get moving. Get up right now, go out the door, and walk around the block. Then come back inside, grab a couple light dumbbells and press them over your head 15-20 times. Then go call a friend and have lunch with them. Call me if you have to. My number is 404-583-8034.

14. If you're really out of shape, 3 bouts of 10 minute exercise sessions each day will work very well for you. Do 10 minutes of any exercise in the AM, then 10 more at lunch, then ten more in the evening. For someone very unfit, accumulation of physical activity is the key, don't worry about what kind, as long as it doesn't put you at an injury risk. Set the habit to get moving now.

15. Soreness is not a sign of a great workout, it is a sign that you did too much. Training a sore bodypart can lead to tendonitis or injury, and a long layoff. Rest it, work your way up slower next time, and you will train longer and safer.

16. Burpees are a great, great exercise, and can be done anywhere with NO equipment. Stand with your hands by your side. Drop down to a squat with hands on the floor in front of you, then kick your feet back as you drop to pushup position and bring your chest to the floor. As you push back up, bring your feet back to the squatting position, and without pausing, jump straight up as high as you can reaching your hands to the sky. Try to do 5-10 to start and work your way up to 3 sets of 20. A great standard is being able to do 100 in under 10 minutes. Here is a video on how to do the burpee: http://www.youtube.com/watch?v=mxrFducMgYQ

Be healthy, my friends.

http://upandrunningatl.blogspot.com/

15 Tips to a Healthier Diet That You Can Do TODAY!

Everyone needs a long-range plan to assure success in pursuing a healthier lifestyle. But it's equally important to find things you can do today that can help you become fit and healthy. Here are 15 dietary tips that you can do before your head hits the pillow tonight:

1. Eat breakfast. You'll eat less the rest of the day and burn more of your daily caloric intake as energy.

2. Subscribe to CSPI's Nutrition Action Health Letter. Only $10 a year, and you won't find a better cutting-edge nutrition source anywhere. You'll find them at www.cspinet.org.

3. Switch from whole or 2% milk to skim milk. Or at LEAST 1%.

4. Going grocery shopping today? Eat first, and you'll make healthier choices at the market.

5. Exchange water for every soft drink or fruit juice you would consume today. Eat the whole fruit instead for fewer calories and more appetite-satisfying fiber.

6. Instead of eating white potatoes today, try sweet potatoes.

7. Mix a half cup of cauliflower or canned pumpkin into a fruit smoothie. You won't taste the cauliflower, and just a half cup of the canned pumpkin will add almost 4 grams of fiber and nearly 400% of your RDA of Vitamin A (almost all as beta-carotene) to your smoothie. And yes, the pumpkin will taste fine as well.

8. Canned beans are incredibly healthy food choices except for one thing: sodium content. You can fix this easily by rinsing the beans in water before preparing them. Beans are an amazing source of energy, protein, and fiber!

9. "Good" fats are still fats, and still possess 9 calories per fat gram, which can pack on the pounds. Use them in moderation, but don't go 100% fat free. A little fat can actually help you to eat less because you become satisfied sooner and remain so longer.

10. Switch from Cream of Wheat cereal to oatmeal. One serving of old fashioned oatmeal (not the sugar-laden instant stuff) takes less than 3 minutes to prepare in a microwave, has only 150 calories (plus the milk), and will keep you feeling satisfied for hours.

11. If you are going somewhere where you will be tempted to overeat or eat something unhealthy, eat before you go, and make it a high-fiber meal. You'll be less tempted when you arrive.

12. Going to a buffet tonight? Only go through the line once, and use the smallest plate available for your meal.

13. Use evaporated skim milk instead of cream in your soups and sauces. Each cup has 80 grams less of fat and 600 fewer calories than heavy cream.

14. Eat a cup of non-fat yogurt every day. Make sure it has "live and active cultures" in it, and has no sugar added. Plain is best with your own added fruits. You will eat less throughout the day, be sick less frequently, and have better digestion.

15. Eat fish today, and at least twice every week. The omega-3 fatty acids will reduce your heart attack and stroke risk in addition to helping you maintain a healthy diet.

Next time: 15 tips to a healthier exercise program that you can do today.

Be healthy, my friends.

http://upandrunningatl.blogspot.com/

The Importance of Small Successes

Feeling satisfaction about what we do in our lives is an essential element to happiness. Our self-esteem is often based on how effectively we overcome the challenges of life and achieve goals we have set for ourselves. Often we set goals that are quite ambitious and long-reaching, and we feel very proud when we have achieved them. All anyone has to do is to look at the wall postings on a social networking site like Facebook to know that there are a lot of people out there who feel pride in their life accomplishments.

However, long-term goal achievement isn't the only way to achieve satisfaction in life. The pursuit of the perfect job, a beautiful home and family, or even completion of a marathon or triathlon are things that can take time to accomplish, and though they are marvelous and important achievements to reach for, they don't necessarily provide short-term happiness and daily peace.

This is why I counsel my clients to look at the value of "small successes" in their daily lives. Small successes are occurrences of positive events in your day-to-day existence that may seem trivial to others on the surface, but can help you to build and maintain self-esteem and keep you on a positive track to achieve those greater goals you have set for yourself.

Examples of small successes I have had recently include: I made my wife smile because I sold that old car, I promptly read the research journal that I always procrastinate on getting to, I cooked the perfect pancake for breakfast, and I learned how to play "Silent Lucidity" on my guitar. Trivial? Sure, to others perhaps, but these seemingly minor events sure made me feel better about things.

Embrace the small successes in your life today.

Be healthy, my friends.

http://upandrunningatl.blogspot.com/

Top 10 ways to be a "home" body!!!

Anyone who knows me knows I am a big fan of low-tech, no-frills training. I haven't trained at a health club in years, and have no intention of doing so any time soon. I believe fitness should be accessible to everyone, and that money and time should never be an obstacle to achieving a fit and strong body.

Yes, it's true. You don't need to spend $3000 on a treadmill, $2000 on a home gym, and $1000's of dollars for personal training, especially during a challenging economy. Nor do you need to sit in traffic, wait for equipment, and suffer the spandex-wearing masses that crowd the local gym. So here are some of my suggestions for saying no to the health club, and becoming a successful home "body":

1. Never buy equipment new. Virtually all of the home equipment I have purchased over the years I have acquired for pennies on the dollar from Craigslist, Goodwill, or as a last resort, second-hand sporting goods stores. Even electronics such as treadmills can be purchased for very little, and with a little maintenance, can serve you for a long time.

2. Free weights beat machines every time. A decent barbell set with dumbbell handles can be bought used for under $100 or less on Craigslist. You can often get the whole package of bench, weights, and dumbbells for less than $200. These will last a LONG time.

3. A jump rope costs about $10 and is one of the best exercises for fitness. Not to mention you can take it anywhere!!

4. A power tower allows you to do dips, pullups, and leg raises, and typically costs around $125 new, or much less used. It can take up a bit of space, so if that is an issue, try the Iron Gym pullup device for doorways. It can be had used for only about $10, or $20 new.

5. Many cardiovascular machines such as bikes and treadmills can be purchased very cheaply online from previous owners. Let them pay the depreciation for you! Also, if you don't mind getting creative in your program, you can acquire some machines such as a Healthrider or stepper for virtually nothing.

6. For a great exercise device that costs very little, try the ab wheel roller, available for about $10-15 at most sporting goods stores. Start out performing the exercise on your knees, and see if you can progress to a standing rollout. It's harder than it looks, and will give you GREAT core strength!

7. Keep in mind that bodyweight exercise can be done with very little if any equipment, and can be done ANYWHERE. Google "bodyweight exercise" or email me for help.

8. Can't afford a personal trainer? Of course you can. Many personal trainers now offer half hour sessions for as little as $30 for one-on-one, and less if you train with a partner. A few sessions can give you a great idea how to get started, and an occasional tune-up session thereafter can be a nice boost.

9. Personal trainer still too much for the budget? Then try group classes such as boot camps. These programs can cost as little as $12 per session, and the camaradarie and motivational support can really help in getting you going.

10. Not enough space to train? Yes, you do. I set up my first exercise area in a 2 bedroom 1000 square foot apartment, squeezed in between my couch and the computer desk in our living room. I was able to do anything from deadlifts to overhead presses to burpees. You may have to adjust your exercises to your space available, but don't give up because you don't have 500 square feet to devote to a home gym.

These are just a few suggestions. Yes, it is possible to train at home, for almost nothing. Sure beats having to wait for equipment, be harrassed by salespeople, and have to wipe someone else's sweat off of the benches. Not to mention you save gas, time, and money!!

Be healthy, my friends.

http://upandrunningatl.blogspot.com/

Exercise as the Culprit in Obesity? I Don't Think So!

My goodness. And all this time I've been wasting my time with that silly exercising stuff, which according to John Cloud of Time.com, is going to make me fat if I don't stop:

http://www.time.com/time/health/article/0,8599,1914857-1,00.html

Here is my response to the editor:

To the editor,

Re the article "Why Exercise Won't Make You Thin" by John Cloud: in the future, please refrain from publishing articles from writers who clearly have little or no training in the subject of which they write about. As an exercise physiologist with a Master's in Exercise Science and 17 years of experience in the health and fitness field, I am disturbed that you would allow publication of an article so incredibly inaccurate and irresponsible.

Simply making the comment about "turning fat to muscle" was enough for me to raise a red flag, but then going on to write that exercise could possibly be making people fat is just plain wrong. If someone eats too much following a workout, then perhaps they need to eat more consistently throughout the day (preferably making lower-glycemic food choices) and get a small, healthy, immediate post-recovery snack to restore and maintain consistent blood sugar levels. Overeating will likely result if blood sugar is allowed to dip after a workout, since low blood sugar can trigger an intense hunger response.

And to say that vigorous exercise leads to weight gain, and provides no health benefit compared to moderate exercise/regular physical activity is also wrong. Higher intensity exercise, even performed once per week, has been shown in research studies to provide protective effects for the heart greater than with moderate intensity exercise. And for the comment that the obese exercise more than the rest of us? I guarantee if you were to measure total daily caloric intake vs. expenditure of obese vs. fit individuals, it wouldn't even be a close contest.

Mr. Cloud has quoted a good many sources in an effort to make his case. However, his lack of knowledge on this subject is glaring, and it disturbs me that he is allowed a forum to disseminate such misleading information. It has been shown overwhelmingly in the research literature that regular exercise is highly effective at prolonging life, reducing cancer risk, and aiding weight loss. Articles such as this are irresponsible, and perhaps even dangerous, as they may convince those who perhaps most need to exercise to forgo the pursuit. In the future, I would hope that Time would be more careful before they approve such sensationalist nonsense.

Regards,

Ken Koontz, MS, CSCS

Be healthy, my friends.

http://upandrunningatl.blogspot.com/

Being fit in 4 minutes flat

There really are no excuses for missing a workout anymore. We have the good Dr. Tabata to thank for this.

Um...who, you say?

Back in 1996 Dr. Izumi Tabata, a Japanese researcher from the National Institute of Fitness and Sports in Tokyo, published a groundbreaking study that demonstrated the dramatic benefits of high-intensity interval training. In a nutshell, he provided documented evidence that a 4 minute interval session could boost your aerobic and anaerobic endurance better than an hour at a steady 70% of capacity. And contrary to previous studies that only used unconditioned persons as subjects, Dr. Tabata proved his intervals would work with the in-shape as well!

So-called "tabata" intervals are really quite simple. You pick an exercise (the choices are nearly limitless) and following a warmup and stretching period you perform that exercise at full intensity for 20 seconds followed by a 10 second rest, repeated for a total of 8 cycles. Regardless of whether you run, cycle, skip rope, do squat thrusters, etc, the key is FULL intensity. That's it!

Having been an athlete my whole life, I am well familiar with interval training. When I first read about tabata intervals, I was skeptical. How can you gain fitness in just a 4 minute work period? Then I tried it for a few weeks, first on the Airdyne, then running, then with other exercises, performing 3 tabata interval sessions per week. At the end of six weeks, though already being fit, my recovery heart rate had improved dramatically in the three minute step test--and I had required less training time to get there. Color me sold.

As you continue to improve your fitness, you can increase the number of tabata intervals you do in a workout. Some protocols can call for up to 4 interval sets, for a total of 16 minutes--best performed with different exercises. For example you could perform the following:

Jump rope 1 x 4 min tabata

Burpees 1 x 4 min tabata.

Chinups 1 x 4 min tabata

Sprints 1 x 4 min tabata

Of course, not everyone can do even one complete tabata set. It is important to scale the workout down to what you can do, and add intervals and sets as you improve your fitness, much like with traditional weight training. If you have to start with one or two interval cycles, then so be it. You will get better. The great thing about tabatas is that you don't necessarily need much or even any equipment, and they can be done just about anywhere, provided you have a watch or clock to keep time.

Be healthy, my friends.

http://upandrunningatl.blogspot.com/

Pubmed.gov abstract from Dr. Tabata's study: http://www.ncbi.nlm.nih.gov/pubmed/8897392?dopt=Abstract

Depressed? Here's a new prescription!

If you have depression or anxiety, nowadays you may find your doctor prescribing a regular dose of exercise in addition to medication and therapy.

Though it's not a magic bullet, increasing physical activity is key to managing the symptoms of depression. Many depressed people find themselves in a state of very low energy, and it can be very difficult to overcome the inertia and get moving. But once they do, they often find that the ease in their symptoms is often a great incentive to keep going, and to do it again and again.

The beauty is that it doesn't really matter WHAT you do! You can walk, run, cycle, lift weights, take yoga, ballet, or a step class. You can even go out and weed the garden, or vacuum the house. Some depressed persons gain additional benefit by exercising with others, while some actually manage better exercising solo. The important thing is to get moving.

Here are 4 great ways that exercise provides emotional and psychological benefits for someone suffering from depression:

Confidence: You gain confidence because you feel a sense of accomplishment. Your body begins to change as you lose some bodyfat, get stronger, etc, and meeting a goal you set for yourself can give you a huge boost when you really need it.

Distraction: Exercise serves as a distraction, because it can shift your focus from unpleasant thoughts to something more pleasing, such as your surroundings, background music, or just the rhythm of the movements.

Socialization: Social interaction is extremely important for the depressed person. Isolation is common in depression, and by exercising, you may gain an opportunity to interact with others, even if it's just a wave and a smile as you walk around the neighborhood.

Coping: And lastly, exercise helps you cope in a healthy manner by the knowledge that you're doing something positive for yourself.

If you're depressed, seek help without delay. But don't be surprised if your doctor hands you the number of a personal trainer in addition to a medical prescription!

Be healthy, my friends.

http://upandrunningatl.blogspot.com/

Think like an athlete---for life!

There's a lot to admire in the attributes of a competitive athlete. There are those who must be powerful and strong, and those who need exceptional stamina and endurance. Many compete in sports where agility, balance and flexibility are crucial. Most high-level competitive athletes have physiques that any of us would be thrilled to exhibit. Without question, it takes motivation, discipline, and commitment to be successful in competition.

Though it's not at all necessary for you to train like Michael Phelps to achieve lifelong health and wellness, there's a lot to be gained by "thinking like an athlete". When we see ourselves as "athletes" and train as such, we change our views towards our lifestyle. We eat better, pay more attention to our rest and recovery, and train with greater intent and purpose. You don't need to have an upcoming meet or tournament to think like an athlete, but participating in athletic competition can provide you with something to shoot for, to help keep you focused on a goal.

And there are plenty of opportunities to put yourself to the test. If you're past college-age, Masters competition may be for you, as adult sports divisions have grown tremendously in the past 10-20 years in just about every sport, from swimming to running to grappling to tennis. The best part is that, in most Masters competition, the satisfaction in achieving your own personal best is more important than being at the top of the podium (though winning something from time to time can still be very gratifying!).

It doesn't really matter what sport you choose, how old you are, or what kind of shape you're in currently, as long as you find something you enjoy and get started training for it. It's even better if you can get your family and friends involved, too. Thinking like an athlete can keep you from falling into a sedentary lifestyle---and it's a lot of fun, too!

Be healthy, my friends.

http://upandrunningatl.blogspot.com/

Barbell Squats: The Perfect Exercise?

Perfect? Maybe so.

If you are a woman, approaching or over-40, there is one exercise that should be indispensible in your workout routine: the barbell back squat. Regardless of sex or age, the squat should still be a vital part of every person's weight training program , but it is particularly important for older women. Here are six reasons why:

1. Squats strengthen the bones in your legs, back and spine, reducing your risk of osteoporosis, a significant concern for women entering middle age.

2. They strengthen and firm the muscles of your thighs, hips, and lower back, muscles that are not only aesthetically pleasing in a woman's physique, but more importantly, vital for any functional movement you may perform---from getting out of bed in the morning to playing a three set tennis match. Strengthening these muscles will also help you maintain good posture, which helps keep you look younger.

3. As a multiple joint compound movement (uses more than one joint, more than one muscle group), the squat promotes positive hormonal changes that will help keep you lean.

4. Squats improve your flexibility when performed to below parallel depth. And no, deeper squats will not hurt your knees. Rather, deeper squats strengthen articulations and improve range of movement, essential for post-40 joints.

5. If performed at a sufficient intensity (4-8 repetitions), squats will make your whole body stronger, not just your "working" muscles. Occasional higher rep sets are fine for endurance, but lower reps will make you stronger (don't worry, you're not going to look like Ah-nuld). And you need to use some challenging weight. Squatting with 5 lb hand weights may be OK in the beginning if you are extremely unfit, but to get maximum longterm benefit from this exercise you need to get yourself under a barbell.

6. Squats strengthen, firm, and develop an attractive and useful core, which means less crunches!

Be healthy, my friends.

http://upandrunningatl.blogspot.com/

Food rehab: resist those unhealthy foods!

Want to stop overeating? Here are 7 ways to stop today, according to David Kessler, former commissioner of the US Food and Drug Administration, and author of The End of Overeating:

Replace chaos with structure. Determine ahead of time what you'll eat for meals and snacks. Block out everything else.

Practice just-right eating. Figure out how much food you need (probably less than you think). Put it on your plate and don't go back for seconds.

Pick foods that will satisfy, not stimulate you. Try foods that occur in nature, like whole-grains, beans, non-starchy veggies, and fruit. Combine this with lean protein and a small amount of fat.

Rehearse. Anticipate your moves like an athlete before a competition. For example, tell yourself, "If I encounter chocolate-covered pretzels, I'll keep walking."

Seize control. Stay alert to emotional stressors or other stimuli that trigger automatic behavior. Recognize emotions that might lead you to overeat.

Stop that thought. Change the channel. Turn off the image of the trigger food before you start to debate whether to eat it.

Think negative. Pair the unhealthy food with a stream of unappealing images. Kessler says that this is precisely the opposite of what ad agencies do when they link a popular athlete to a pair of sneakers or an attractive woman to a new piece of technology.

Be healthy, my friends.

(Source: Nutrition Action Healthletter, published by the Center for Science in the Public Interest. July/August 2009.)

Want to lose fat in your middle age? Sleep on it.

Okay, so you're in your forties or more, and despite exercising regularly and eating well, you still can't seem to reduce your bodyfat and become leaner. What you may be missing is enough sleep.

In a study recently published in the Journal of the American Medical Association, a lack of deep sleep was associated with decreases in growth hormone (a hormone released by the pituitary gland that is necessary for normal growth in humans). Positive levels of growth hormone have long been associated with increases in muscle and decreases in fat tissue. As we age, we often change our sleep habits and get sleep fewer hours at a time than we did previously. The problem is that the highest levels of growth hormone are secreted later on in the sleep cycle, and if someone is waking after only 5-6 hours of sleep, they are not getting that extra GH.

A study done at the University of Chicago done on 149 healthy men aged 16 to 83 found that their percentage of overall deep sleep decreased by a factor of more than five and a half times from young adulthood to midlife. While no further decreases in the percentage deep sleep were found as the men aged beyond midlife, the total amount of sleep decreased by nearly a half an hour per decade. The drop in slow wave sleep from young adulthood to midlife accompanied a similar drop in growth hormone levels.

Growth hormone is lipolytic, meaning in has the ability to break down fat and it also acts to reduce and redistribute your fat stores. Obesity and reductions in growth hormone output go hand in hand, as proven by various research studies. Treatment of elderly individuals with growth hormone replacement has resulted in increases in lean body mass and decreases in fat mass. The inference is clear: poor and inadequate sleep can affect many aspects of your quality of life: athletic performance, work productivity, and even your immune response.

The important thing is to make sure you have both sufficient quantity of sleep and good quality sleep. Try to get 7-9 hours per night, and take steps to get a better night's sleep such as exercising regularly, eliminating stimulants and alcohol, eating smaller meals, having a carbohydrate snack 30 minutes before bed, and keeping regular sleeping hours. Improving your quantity/quality of sleep can definitely be your secret weapon to becoming leaner and healthier.

Be healthy, my friends.

(Journal of the American Medical Association, 2000, Vol. 284, No. 7, pp. 861-868: Hormone Research, 2000, Vol. 53. No, 5, pp. 215-220; Clinical Endocrinology, 1993, Vol. 38, No. 1, pp. 63-71)

Fitness isn't what it used to be!

I've been a health and fitness professional for going on 17 years now, and I've worked with a good many clients over the years. Along the way I picked up a couple degrees, a few certifications, some good friends, and a whole lot of experience. It's funny, when I started this journey, I thought I knew sooo much about fitness training and being physically fit, but as the years have gone by, I chuckle at how little I knew, and how much there was to be discovered.

Certainly basic elements exist to achieving physical fitness. It's still a great idea to perform aerobic exercise for cardiac health, to strength train, and to stretch to achieve and maintain flexibility and range of movement. However, the techniques used, and the manner in which the various elements of exercise are today programmed into a person's training regimen have changed dramatically. Rarely is it automatically recommended to do a given aerobic exercise 4-5 times per week for equal training durations (such as 30 mins per session), at a steady-state intensity to reduce fat and improve cardiovascular fitness. Rather, a mix of intensities, session lengths, and exercise mode are now the norm, with high-intensity interval training a very popular prescription.

Also blurred is the distinct division between strength training and cardiovascular exercise. Complex training can involve combining an "aerobic" or conditioning exercise with a strength training exercise, achieving superb results in a short session period. Fitness trainers today also may utilize implements as kettlebells, martial arts and boxing equipment, gymnastics, and plyometric tools. Training dimensions such as agility, speed, power and balance are on the rise as recreational exercisers of all ages are venturing into techniques and modalities that were formerly reserved only for competitive athletes.

The variety of fitness modes and programming solutions has absolutely exploded the past dozen years or so, and with the advent of the comprehensive cross-training model, fitness training has become far more effective, efficient and fun than it was in the 80's and 90's. This is great news for everyone who is interested in a healthier, fitter, more useful body.

Be healthy, my friends.

Happiness is....

...knowing that a ripe juicy slice of fresh watermelon has only 80-something calories.

My, I do love summer.


Be healthy, my friends.

7 Ways to Get a Gut

Reducing your bodyfat isn't just a matter of vanity and appearance. It can even be a matter of life or death. Research shows that your waist size is a strong predictor of a number of serious diseases, including heart disease, diabetes, and even cancer. Today I present to you 7 habits that sabotage your ability to be leaner and healthier.

1. Don't get enough sleep. Sleep deprivation boosts the appetite-stimulating hormone ghrelin and lowers leptin, which suppresses appetite. Getting at least 7-8 hours of shut-eye each night, preferably on the same sleep schedule, will help you eat less and stay leaner.

2. Watch lots of TV. Television watching is a strong predictor for obesity. Research shows that if you watch TV two or more hours each day, you are more likely to be obese than someone who watches an hour or less. The combination of inactivity (which lowers your metabolic rate) and a tendency to consume greater calories make TV watching hazardous to your waistline.

3. Eat out a lot, especially fast food. The calories in most restaurant food is obscene, says Tuft's nutrition expert Susan Roberts. People who eat out at least 13 times per month consume up to 32 percent more calories per day than those who eat out 4 times or less. Just appetizers alone can plaster 1000 calories or more to your frame. Eating out less frequently is one of the easiest ways to lose weight.

4. Drink those calories. Sodas are the popular culprit, but surprisingly, even fruit juice is hazardous to your waistline. Just a small 8-ounce glass of OJ has 120 calories, and who drinks just 8 ounces at a time? And grape juice? Forget about it---more than 150 for that same small glass. Also keep in mind that juices have almost no fiber in them, and along with a high sugar content, they will keep you returning to the fridge many times after. Don't even get me started on those 500-600 calorie smoothies...

5. Get more calories per spoonful. Okay, so you just had a yummy crunchy bowl of Grape Nuts for breakfast this morning. Healthy breakfast, right? Unfortunately, despite all that useful fiber and energy-sustaining complex carbs, a bowl of Grape Nuts probably isn't ideal for losing bodyfat and staying lean. A realistic 1 cup bowl (not the 1/2 cup serving size on the box) of Grape Nuts carries a whopping 420 calories. One cup of cooked oatmeal, on the other hand, contains only 150 calories, and will likely leave you just as satisfied.

Choose foods that are less calorie-dense, and you'll see the pounds melt away.

6. Eat too fast. We're all in a rush nowadays, and we never seem to have enough time to do what needs to be done. In this fast-paced world, eating quickly has unfortunately become the norm as we race from one task to another. However, eating too fast allows you to eat too much before your body is aware of it. Researchers have found it takes the brain at least 15 minutes to recognize that you are full, and scientists have even suggested that fast eating is a risk factor for metabolic syndrome, which is a combination of symptoms that includes high blood pressure and insulin resistance. Slow down, enjoy your meal, eat less, live healthier.

7. Be too busy to exercise. Many of us have crazy, hectic lives, but exercise should never be left last on the to-do list. Even a ten minute set of pushups and air squats will go a long way to boosting your metabolism and keeping fat at bay. Ideally, try to exercise at least 30 minutes 5 days per week, and strength training at least twice.

Be healthy, my friends.

Three tips that may help you get a job...

I attended a "career camp" at Dunwoody Methodist Church last night (they did a fantastic job!), specifically because there were some wonderful speakers presenting on social networking and multimedia, which are topics near and dear to my technologically-challenged mind. I know the economy's been awful, but I was stunned at the numbers of job-seekers that filled the room, and there was one glaring fact that caught my attention.

Many of those in attendance described themselves as depressed.

It's not a stretch to see how depression and unemployment go hand in hand. Losing a job can be devastating. Besides the obvious financial strain, it is an emotional strain as well. One's employment often provides an identity as well as a sense of belonging within a community, and a feeling of positive self-worth. Once that person is no longer employed, they may feel lost, angry and helpless, and depression often manifests as a result.

There are three things you MUST do if you are unemployed, to avoid becoming depressed and further prolonging your job search:

1. Get moving. Don't allow yourself to spend more than an hour at a time sitting. Get up, move around, stretch, lift weights, go running, take a fitness class, do yoga, or just go play catch with your kids. Body motion means good brain chemistry, which means you feel better and are more productive and happy. And regular exercise will give you the stamina and self-confidence to manage any job search.

2. Don't isolate yourself. Get out and spend face time with others, both those you know well as well as new contacts. The worst thing you can do is sit in front of the computer in a dark room all day submitting resumes. A few minutes chatting with a friend can do wonders for your mood. Job networking meetings are very useful, but don't limit yourself to these groups. Find a hobby, an interest, that you can share with others that will help you divert that negative energy and keep you on a positive functioning level.

3. Be like water flowing downhill. Everyone encounters a roadblock or two when they are trying to meet a goal. If you meet a roadblock in your search, don't let it stop you. Just go around it and keep on flowing. You might see something along the way you had never even considered.

Be healthy, my friends.