What does it mean to be fit?

For many of us, being fit means maintaining a healthy weight with diet and exercise.

However, the “healthy weight = fit” idea omits and misrepresents several important components of what being truly fit means. In biological terms, “being fit” means “being able to provide for one’s own life and wellbeing; the fittest are those who can do so the best.”  Now that’s a little closer to what we should be working toward.  Not just being fit to the point of sufficiency, but being the fittest.

So, the question is: What can you do to be the fittest you can be, or to obtain the best quality of life possible?

To answer that question, we’ll examine the five components of physical fitness.  That’s right, there are five.  Not just “fitting into my favorite jeans,” “being able to run a marathon,” or “bench pressing twice my body weight.” Our definitions are from the US Department of Health and Human Services.

Body Composition: This refers to the relative amount of muscle, fat, bone, and other vital parts of the body. Body composition can provide a better evaluation of overall health than weight or BMI alone, so it is important to maintain a level of body fat that is neither too low (below 3-5% for men and 8-12% for women), nor too high (above 20-25% for men and 29-35% for women).

A variety of body fat measurement tools exist including calipers and bio-electrical impedance devices, and although some are more accurate and expensive than others, all can help you monitor changes.

Tip: Have a body fat analysis performed to know your starting point, and begin implementing small, healthy diet and exercise changes to improve body composition.

Cardiorespiratory Endurance: Cardiorespiratory endurance is the ability of the body’s circulatory and respiratory systems to supply fuel during physical activity.  This means being able to sustain an elevated heart rate.  Activities like walking, swimming, and bicycling will all lead to improvement, and the good news is that the activity you choose does not necessarily have to be strenuous (at least initially).

Tip: choose an activity you enjoy and start slowly, increasing the intensity and duration over time.

Flexibility: Flexibility is the range of motion around a joint.  Maintaining good flexibility helps protect the muscles and joints from injury in all kinds of activity.  A basic stretching program, such as 10-15 minutes of light stretching for the upper body, lower body, and core after a workout, may be all you need to improve this oft-neglected fitness component.  Yoga and Pilates classes can also add more structure to your flexibility program.

Tip: the key to improving flexibility is to make time for it! Add 10 minutes to the end of your workout to stretch or take 10-minute walking/stretching breaks at work.

Muscular Endurance: Muscular endurance is the ability of the muscle to continue to perform without fatigue.  You can improve muscular endurance by doing sustained activities such as walking, swimming, or bicycling.  When it comes to weight training, completing longer sets (12-25 repetitions) would be considered working in the endurance range.

Tip: look for opportunities to activate your muscles outside the club.  For example, walk to the grocery store and flex those biceps by carrying groceries.

Muscular Strength: Muscular strength is the ability of the muscles to exert force during an activity.  Sorry to those of you who want to stick to the treadmill, but this means using your muscles against resistance, whether that comes in the form of a dumbbell, resistance band, or your own body weight against gravity.

Tip: take the stairs instead of the elevator, or do some pushups during TV commercial breaks.

To be truly, “totally fit” we need to focus on all five components of physical fitness. Not only will we be healthier overall, but we will also enjoy the benefits of reduced risk of injury and disease prevention (osteoporosis, diabetes, etc.).  The added bonus?  Improving any single area of fitness will help the others improve as well.

So what are you waiting for?!  What areas of physical fitness are you focusing on right now?

LPGA golfer Stacy Lewis’ ability to overcome childhood scoliosis to become one of the game’s rising stars is an inspiring story that hits home with Midtown Athletic Club in Windy Hill, Georgia member Heather McNally, a Coca-Cola Planning and Resource Management Director.

Diagnosed with scoliosis at age 10, Heather began to experience debilitating migraine headaches—often up to 20 times per month—in 2003.

But thanks to a connection made by a Chicago neurologist that directly linked Heather’s migraines to scoliosis, along with a four-day-a-week fitness regimen at Midtown Athletic Club at Windy Hill, her monthly migraine toll is down to just a few each month.

In desperate search of relief for her headaches, McNally, 41, visited four Atlanta neurologists over an eight-year period. Her quest would eventually lead to Chicago, and her stepmom’s recommendation of the Diamond Headache Clinic.  It was here where a clinic doctor observed a direct connection between her scoliosis and headaches.

Heather’s doctor in Atlanta had prescribed a drug given for epilepsy. While it reduced the migraines, the side effects were unbearable.

“I lost 10 percent of my body weight, my cognitive reasoning was weakened, and I had memory loss,” she remembers. “Worst of all, the medication made carbonated beverages taste awful. And that’s not good for a woman who works for Coca-Cola.”

Her family coordinated an “intervention,” insisting that she stop taking the drug. McNally did, but the migraines returned with a vengeance.

It was Diamond Headache Clinic’s Alex Feoktistov, M.D., who finally asked the right question.

“He asked if my head hurt when I tilted my neck,” McNally recalls. Tests would later help the doctor determine that McNally’s headaches were actually caused by stiffness in her neck and upper back—and most likely aggravated by her scoliosis.

Says McNally: “This connection was something that all my doctors previously dismissed.”

After talking with her personal trainers at Midtown Athletic Club at Windy Hill, McNally was provided with a four-day training regimen that has been working well. On Monday, for instance, it’s Pilates; Tuesday is for strength training (including neck and shoulders); Wednesday is her day for physical therapy; and Thursday is for massage therapy at the club’s spa.

Eight months into the program, Heather says that her migraines have virtually disappeared. Her back, she adds, is straighter than it has been in 30 years.

“We all know that physical activity is good for the body,” says Dina Casso, Windy Hill’s General Manager. “But for Heather, the results have been literally life-changing.”

“Many members come to us not only to help them lose weight or firm up areas of their body, but also to help them with debilitating ailments,” Casso adds. “We help by designing specific physical fitness programs to help provide our clients with a better quality of life.”

McNally wholeheartedly agrees.

“For me, even my personality has changed,” she says. “Not living in constant pain has made me a happier person. My family, friends and co-workers have all noticed. If it weren’t for Dr. Feoktistov and my great team at Midtown, I can’t imagine where I’d be today.”

From Pilates and Ballet Fit to Step Aerobics and Zumba, Midtown Personal Trainer Vanessa Huaman does it all.

She has 20+ years of dance and fitness industry experience, and we decided to pick her brain to see what we could learn.

Question: How does your experience across several different fitness disciplines help you as a trainer?

Vanessa: While there is some overlap between different fitness disciplines, I enjoy being able to pull from all of them to develop well rounded programs for my clients.  Variety is important, not only to keep  muscles from getting too used to a particular exercise, but also to add fun to workouts.

Question: One of your specialties is Pilates Reformer training.  What are its benefits?

Vanessa: Reformer training is great because it compliments any level or type of fitness program. The equipment is designed to help your body achieve neutral alignment and build a strong, stable core. I have seen incredible strength gains in athletes wanting to take their sport to the next level, as well as beginner-level clients that struggle with proper posture and low back pain.

Question: The Reformer looks a little intimidating.  Would it be better to start with a MAT Pilates class?

Vanessa: People often comment that the Reformer looks more like a torture device than exercise equipment!  However, the Reformer is actually an easier method because it guides your body into the proper position for each exercise.  Reformer also incorporates principles of progressive resistance, similar to changing gears on a bike, so participants of any level can adjust the intensity to meet their needs.

Question: How can you expect to feel after a Reformer session?

Vanessa: Unlike MAT Pilates, which focuses mainly on core muscles, Reformer helps to build overall strength through the arms, legs, and core, through strengthening and stretching weak and tight muscles. The best thing about it is that it is challenging, yet gentle on the body.  Most people who have never tried it before say that it helped them “discover” muscles they haven’t used in a long time.

Question: How does Pilates fit into an overall fitness program?

Vanessa: If you are new to exercise or strength training, starting with one-to-three days of Reformer training per week can help expose and correct muscle imbalances before you move into more intense forms of exercise.  Pilates should not replace cardiorespiratory, strength, or flexibility training, but it can help improve all of those components. No matter what you do, start slowly and address weak areas one by one to ensure that you are training in the safest and most effective way possible.

Question: What do you like most about training?

Vanessa: I enjoy helping people no matter how big or small their fitness goals are, and it doesn’t have to be a physical change like fitting into a size 4.  One client told me that she couldn’t walk up the stairs without knee pain, and that she couldn’t bend over to tie her shoes. After several weeks of hard work, she accomplished both of those goals. Her excitement from having overcome those hurdles was some of the most meaningful feedback I’ve ever received.

Question: Any last words of advice?

Vanessa: Just remember to start slowly, add variety to your routine, and continue to learn about and challenge yourself.

Thank you Vanessa! If you have a question you would like one of the trainers in the Fitness Department to answer, you can post your question as a comment to this post, or e-mail it to me at kristen.schumacher@midtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question. Let’s hear it!

Why do we care about trends? Researchers study them, writers report them, teachers teach them, and tweeters tweet them.  Although there are many advantages to being “in the know,” one of the most important reasons to pay attention to trends is that they can help us prepare for and adapt to changes ahead.

Over the past six years, the American College of Sports Medicine (ACSM) has identified trends in the fitness industry with their ”Worldwide Survey of Fitness Trends” (you can view the full 2012 survey text here). Come January 1, some of the most popular resolutions will be health- and fitness-related, so let’s get a jump on meeting our goals by looking at what the 2012 fitness trends mean for us.

Educated, certified, and experienced fitness professionals are the core of a rapidly expanding industry. In spite of tough economic times, consumers still place a lot of value in getting and staying healthy.  The fitness industry has responded to this need by employing qualified trainers and instructors.

What does that mean for you? You can breathe a little easier knowing that you can trust your fitness professionals to lead you in safe and effective workouts, helping you reach your goals faster and giving you more bang for your buck.

Strength training is here to stay. Having been near the top of the trends list for several years, strength training is the first training “type” on the trends list, accompanied by personal, core, functional, and group training.

What does that mean for you? Since most of us sit at a desk all day, adding a little weight-bearing exercise such as resistance training can help improve our energy levels, mood, and overall functionality. Expect fitness centers to continue to update equipment and training options to facilitate strength-training programs that meet the needs of all types of exercisers – a stronger body is yours for the taking!

No one will be left behind. Training options are becoming more population-specific, with new programs being tailored to the aging Baby Boomer population and the fight against childhood obesity (just to name a few). Your fitness professionals are trained specifically to work with a variety of individuals from athletes to people fighting obesity or other diseases.

What does that mean for you? The fitness industry is actively trying to meet you where you are to help you get the most you can out of an exercise program, regardless of your goals or fitness level.  In other words, you don’t have to start off looking like Jane Fonda to make exercise a part of your life.

It’s all about energy. Zumba, boot camp, and spinning are growing in popularity.  These group classes are high-energy and fun, and put the emphasis on pushing your physical limits.

What does that mean for you?Releasing stress through dancing, high-intensity training, and cycling will leave you feeling strong, accomplished, and ready to tackle life’s challenges.  You just have to be willing to give them a try.  And although not “trending” anymore, Pilates fans shouldn’t be worried that their favorite class is going to disappear; only time will tell whether these new arrivals and old favorites will continue on as actual trends rather than fads.

The key this year is to work with Midtown to customize a fitness program that will leave you feeling refreshed, rejuventated, and (hopefully) like you had a darn good time.

Now that you know what’s to come in 2012, it’s time to use this information to start doing something that will work for you.

Your 2012 motto shouldn’t be “once I meet my goal, I’ll be happy.” Instead, how about you take a chance on what the industry is giving you and say “it’s time to give myself knowledge, revitalizing energy, and a sense of accomplishment, and add some more fun to my fitness routine.”  Now that’s a reason to work out today.

What do you think of these trends? Have you already tried any of these fitness programs or plan to in 2012? What are you going to do differently in your workout routine this year?

You wrote it, we read it, and now we’re sharing it!  Last month, Midtown group fitness instructor Frank Ringhofer led a promotion encouraging members to share stories about how group exercise has helped you reach your fitness goals.  Sure, we could just recap the research reports that tell us that group exercise adds accountability, structure, and fun to a workout routine, but we thought our own participants are really the best authority on the subject.

So here are your Top 5 Reasons Why It Really is “Better in Groups!”

You Sweat No one said it better than Joyce, “When I first joined the club, I did not perspire…now I am a virtual faucet.”Group exercise classes provide new physical challenges that help participants get outside their comfort zone.  Instructors constantly bring you new ways to train your cardiorespiratory and muscular systems, so that you won’t get stuck in a rut.  According to Pat, “I don’t get nearly as good of a workout running or on an elliptical as I do in Spin class.”

You Make Gym Buddies If you know the chest track in Group Power is about to make your arms burn like never before, it’s much easier to go for it with friends by your side.  Group exercise classes provide a way to connect with others who will encourage and support you en route to reaching your fitness goals.  As one of our members said, friends help you “endure and progress.” You also told us that many class-formed friendships even go beyond the walls of Midtown. How great is that?

You Add Variety to Your Routine Many members mentioned the appeal of the variety within and between classes at Midtown.  From Yoga, Pilates, and Qi Gong, to Group Active, Group Power, Group Kick, and Group Step, to Cycle, and of course Zumba(!), there is really something for everyone regardless of your fitness level, or even your mood on any particular day.  Instructors are consistently changing and adapting classes by providing new music, new moves, and new motivation, which brings us to our next benefit…

You Get Inspired and Motivated, and Have Fun We were so pleased to hear from many of you that our instructors are going above and beyond to respond to and meet your needs.  Our number one goal is to provide safe and effective fitness classes, and getting you excited to come back for more is the ultimate bonus!  According to Sally, “Caring instructors who are willing to share modifications that make things doable for ME are what keep me coming back.” Please continue to provide us with your feedback, so that we can continue to exceed your expectations.

You Can Take Your Fitness to a New Level Perhaps the best thing we learned from reading your stories is that group classes have helped you make some incredible changes in your lives.  You have improved multiple aspects of fitness, including aerobic capacity, muscular strength/endurance, and flexibility.  Many of you have also achieved significant weight loss, and are feeling healthier than ever.  While we could sit here and take the credit for your success, we instead offer our congratulations to you for putting in the effort and making it happen. You are the inspiration for why we teach!

If you haven’t tried group exercise yet, I want to leave you with one last thought from Deborah, who submitted our winning entry: “This is the first time in my life that I have kept a fitness habit going for as long as I have. I don’t plan to ever go back to my former non-fit self.  Try it.  You’ll get hooked!”

Thank you, Deborah, for your inspiring words, and thanks to all who participated in sharing your stories with us.

You have nothing to lose (except maybe a few pounds), so get started with group exercise today!

What class are you going to try this week?

Although Thanksgiving menus have changed over the years, turkey and pumpkin have been standard fare since the first feast at Plymouth Colony. As much as we enjoy these tasty items and their accompaniments, we fret over the amount of calories consumed during these last weeks of the calendar year.

Worry no more!  Midtown has developed a plan to help you stay fit and trim; all you have to do is be willing to move.  Here are all the details you need to know about the upcoming holiday schedule at the club.

Club Hours

Wednesday, November 23: Regular Hours 5:30AM – 10:30PM, Kidtown 8:00AM – 1:00PM and 3:30PM – 8:30PM

Thursday, November 24: Holiday Hours 7:00AM – 1:00PM, Kidtown 8:00AM – 12:00PM

Friday, November 25: Regular Hours 5:30AM – 9:30PM, Kidtown 8:00AM – 1:00PM and 4:00PM – 7:00PM

Class Schedule

Wednesday, November 23:

• Regularly scheduled classes in the AM
• 5:30PM Cycle Interval with Kelly
• 6:30PM Group Power with Frank OR
• 6:30PM Yogalates with Tracey

Thursday, November 24:

• 8:30AM Zumba with Summer
• 8:30AM Cycle with Kelly
• 9:30AM Group Power with Robin
• 10:30AM Step with Vanessa OR
• 10:30AM Qi Gong for Healthy Digestion with Beatrice
• 11:30AM BalletFit with Vanessa

 Friday, November 25:

• 9:30AM Cross Train with Kelly
• 9:30AM Yoga with Leslie

How do you decide which class(es) to take?  It depends on what you need.  If the start of the holiday season has already sent your stress level skyrocketing, a Yoga or Qi Gong class may be your best bet.  On the other hand, if you are feeling energized and ready to sweat out the incoming calories, Cycle, Zumba, Group Power, or Cross Train might be right up your alley.  Try out BalletFit for the best of both worlds!

For the newbies, here are a few more details on a couple of our special classes. 

• Qi Gong features simple, yet powerful movements and breathing exercises to help you strengthen your body and restore vitality. 
• BalletFit includes a unique combination of ballet, strength exercises, flexibility exercises, and Pilates, and will help you reduce stress, improve balance, and strengthen your core. Ballet training is not required. 

Kidtown Festivities

Wednesday, November 23, and Thursday, November 24: Sign up your kids for Turkey Day fun in Kidtown where they’ll make their own Thanksgiving placemat or pinecone turkey.  They’ll also enjoy some classic holiday favorites like “A Charlie Brown Thanksgiving” and “Garfield’s Thanksgiving Special.”  Reservations required.

How do you plan to get active this Thanksgiving?  Family Turkey Bowl Football anyone?