As the obesity epidemic grows in scope, so too does the “blame game.” Lack of exercise, over-consumption of food, sedentary work environments, lifestyle choices, biological predispositions, genes…the list of possible culprits for America’s fatness goes on.
Fast food is a common target. Earlier this month, an advocacy group launched a campaign petitioning 26 hospitals across the country to remove a major fast food restaurant from their cafeterias with the aim of sending a “better message” to consumers.
Some of the reasoning behind the group’s initiative comes from a 2006 study published in the journal Pediatrics that concluded that allowing fast food centers to operate in hospitals not only affects guests’ consumption of fast food on the day of their visit, but also unintentionally boosts the perception of the “healthfulness” of fast food in general. Here’s more research that supports the initiative:
Courtesy of wagnerfpa.wordpress.com.
So being near to fast food increases the likelihood of obesity, but will removing fast food from hospitals (and other institutions and neighborhoods) help solve the problem?
Consider this:
Blaming fast food restaurants for obesity can place us on a slippery slope. Should we remove buses from our streets to force people to choose the less convenient, but “healthier” walking or biking options? After all, sitting for long periods of time is correlated with obesity, and most adults do not get the recommended level of exercise.
Similarly, while we should limit consumption of fast food, we can’t eliminate it from the American diet as long as there is a demand for convenient, inexpensive, and (arguably) tasty food. We need to improve health through education and develop incentives that encourage healthy lifestyle decisions, proper nutrition, and exercise.
Perhaps a partnership between hospitals and Weight Watchers (or other proven commercial weight loss programs), or the establishment of walking groups or active events within hospital walls, could promote lasting change.
We won’t make any progress in the fight against obesity by playing the blame game at the expense of taking responsibility for our health into our own hands.
Courtesy of www.topnews.in.
What do you think? Will restricting fast food lead to a decrease in obesity? How can we as individuals, families, and institutions promote a healthier America?
Courtesy of eatright.org.
March is National Nutrition Month, and this year, the Academy of Nutrition and Dietetics is urging Americans to “Get Your Plate In Shape.” With the help of the “My Plate” model, which replaced the Food Pyramid in June 2011, the experts are giving us a reminder of the healthy nutrition goals we have heard before:
February is here and with its arrival comes the opportunity to evaluate the success of health-related resolutions. If you’ve resolved to lose weight in 2012, and find yourself struggling, here are three tips to set you back on track.
Start a Food Diary
One of the tips you hear most often to help you change your nutritional lifestyle is to start a food diary. But what does that mean really? And why is it helpful? Won’t it be depressing to see everything you’ve eaten?
Allow me to de-mystify it for you. Here’s why you need to keep one:
1. You become accountable for what you are putting in your mouth. I don’t ask my clients to write a food diary just to yell at them about everything “bad” they ate. It’s not about “bad” and “good.” It’s being honest about what you’re eating and seeing where you can make small changes in your everyday nutrition that will add up big at the end of the month and year.
2. You recognize emotional triggers or habits that you’ve created. I like to see why my clients are eating what they are eating. This may sound silly but we don’t always eat for energy. Maybe we snack in front of the TV at night or always order dessert when we have lunch with our mom. These are habits and triggers that affect our better judgment when it comes to nutrition.
3. You realize why you are starving before dinner and snack on chips while you cook. It’s important to note what time you wake, eat, and go to bed. How soon you eat breakfast, how often you eat, and when your last meal is before you snooze are important. If you wait too long to eat your next meal you’ll be starving and end up snacking on an entire meal before you sit down for dinner. Or you’ll stop at a fast food drive thru. Both habits are not good.
Here’s an example of a thorough food diary:
7:30 a.m. – Woke up
8 a.m. – 1 apple, 2 tbsp. peanut butter, 1 glass water, 1 cup coffee w/1 tbsp. cream (breakfast, hungry)
10 a.m. – 1 Kashi bar and water (140 calories) (a little hungry before workout)
12 p.m. – sandwich w/2 slices of 35 cal bread, low-fat mayo and reduced sodium turkey lunchmeat (3oz.), 1 serving fat-free pretzels and ¼ cup hummus, water (lunch, hungry)
12:30 p.m. – 8 Hershey kisses, water (needed chocolate 
)
2 p.m. – 1 cup grapes, 2 slices provolone cheese, water (snack, hungry)
3 p.m. – 1 apple, small bottle Coke Zero (hungry)
5 p.m. – spinach salad w/craisins, blue cheese, mushrooms, candied walnuts & balsamic dressing, water (starving, had to go to Whole Foods)
8 p.m. – one glass red wine, one small 96% lean hamburger w/o bun, one handful M&M’s (wanted wine and chocolate, hubby made dinner)
10 p.m. – bed
This was my food diary for a day and I was totally honest! Times, exactly what I ate, why I ate what I did, and when I went to bed. So try one for a week, even better two weeks, and see how you do.
Include a Fruit or Vegetable in Every Meal and Snack
These pure and clean foods add more vitamins and minerals with the least amount of calories than any other food. With all of the fiber, water and nutrients that occur naturally in fruits and veggies, you’ll feel fuller longer and will have better health overall. Pair them with lean protein for a well rounded meal or snack. Apples and peanut butter, pears and walnuts, broccoli and low-fat cheese, or baked potatoes and salsa all add up to feeling satisfied without a ton of fat and calories.
Pay Attention to the
Calories You Drink
The calories in fancy coffees, pop, juice, protein shakes, smoothies, and alcohol are all included in your calorie total at the end of the day. You can eat great, sticking within your calorie limit, but a Starbucks frappucino and two glasses of wine can add over 350 calories to your total. Over a week’s time, that’s ¾ of a pound. In a month’s time you have almost three pounds! Yikes!
So stick with water, black coffee and tea, and diet drinks, and count those special drinks as a meal to stay on track.
Which of these tips has worked best for you?
One of the most common New Year’s Resolutions is to improve health.
Unfortunately, most New Year’s Resolutions are also doomed to fail.
In the interest of saving you time in route to your destination (the body of your dreams, we hope!), let’s examine some of the most common exercise mistakes to determine whether you have what it takes to succeed.
Mistake #1: Doing Too Much, Too Soon
If it has been a while since you’ve exercised, or you have been exercising inconsistently, your body isn’t going to respond well to a strenuous program right off the bat. Choose a schedule that you can stick to (e.g. one hour per day, three times per week), and begin at an intensity level that feels challenging, but not debilitating. Make sure to incorporate adequate time for a warm-up and cool-down.
Mistake #2: Forgetting Proper Technique
When it comes to resistance training, technique is the difference between getting results and getting injured, or not seeing any improvement at all. It starts with proper posture, which means keeping the core engaged (imagine how you would brace yourself if someone was about to punch you in the stomach), and standing tall with a neutral spine, shoulder blades pulled back, and head lifted.
Courtesy of Denverpost.com
Also, make sure you know the purpose of the exercise you are about to perform. What muscles are working? What is the proper range of motion for the exercise? Is this the most effective way to target the muscles I want to work?
If you don’t know the answers to these questions, it’s time to talk to a trainer or instructor, or do some research on your own. Time spent now on learning how to do the exercise correctly means less time to your goal.
Mistake #3: Choosing Quantity Over Quality
If doing an hour of cardio means walking on a treadmill while you catch up on the latest episode of Law and Order and you barely break a sweat, then that hour didn’t do a whole lot to help you improve your fitness (the same concept applies to doing a lot of repetitions with almost negligible weight). Working out should feel challenging, and the good news is, challenging yourself appropriately will lead you to the results you want in less time.
Courtesty of Workoutequip.com
Mistake #4: Always Doing the Same Thing
Don’t worry; you don’t have to give up cycling if that is your favorite workout. Just make sure that you are changing your exercise intensity from time to time (alternating hard days and easy days, or increasing resistance over time), and maintaining a balanced program. That means incorporating cardiovascular, strength, and flexibility training.
Now for the Number One resolution-killer
Mistake #5: Ignoring the Truth
Make sure you are answering the following questions honestly:
If the answer to these questions is “No,” or “I’m not sure,” you may be setting yourself up for failure. Give yourself your best chance at fitness this year – avoid these detrimental mistakes, create and stick to a plan, and go for it!
What are your fitness goals this year? What steps are you taking to achieve them?
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?
Now that we are smack-dab in the middle of the holiday season, you might feel like the size of your to-do list rivals Santa’s “Naughty v. Nice” one. Fortunately, having less time doesn’t mean we have to sacrifice fitness.
Let’s take a look at a few ways to trim your workout time (and your waistline) along with your Christmas tree.
Courtesy of moveablesuccess.net
Circuit-style weight training and combination moves: Instead of resting between sets, perform exercises one after the other to effectively rest muscle groups without losing time. Work opposing muscle groups back-to-back, such as chest and back, or alternate upper and lower body exercises to ensure adequate recovery time.
You can also combine upper and lower body moves, such as a squat with a biceps curl. Just make sure the “up phases” of the exercises are done at the same time to maximize effort. And here’s an extra benefit - the lack of rest in this style of training gives you a little cardio boost!
Interval training: You may think interval training is just another buzz word fitness professionals and heart rate monitor aficionados throw out to make you sweat more, but the cardiovascular benefits of this training method are proven. The basic idea is to increase your effort to near-maximum exertion for a period of time, followed by a recovery period.
For example, perform one minute of running (or stair-climbing, or jumping rope, or spinning, etc.), followed by one minute of walking, or some other lower-intensity version of the same exercise. You can also intersperse cardio moves (high-intensity interval) with strength-training moves (recovery interval). Make sure you adequately warm-up and cool-down when performing this type of training to help the body adjust to the intensity.
Courtesy of examiner.com
Creative Combos: Get creative by completing your workout and your holiday to-do list simultaneously. Power walk while shopping at the mall. Do squats or hold a wall-sit while putting finishing touches on your decorations. Dance, lift cans, or do push-ups on the kitchen counter while cooking. Practice abdominal contractions while driving in the car. Choose a new exercise for each of the 12 days of Christmas. It’s up to you!
Bonus Tips: Stick to a plan and use your time wisely. If you want to continue your structured workout, try to find uninterrupted time by turning off your cell, or doing your workout while your kids are at school. If it’s too hard to find a set time, break up your workout by starting your day with a brisk walk or core work. Get in as much as you can in the time you have, but don’t forget your cool down.
Any activity you do this season will add up to help you trim your waistline (or at least hold off the effects of that extra glass of egg nog). So what are you waiting for? Get excited for your new plan and get ready for a new you come January!
Have you changed your workout routine because of the holidays? What are you doing differently?
Motivation comes in many forms. Whether it’s used to get somewhere or to stay far, far away from something, motivation drives us to Midtown every day.
Some may think we are all here to lose weight or to be a certain size but that’s just not the case.
There are many reasons why we are here, getting healthier, and making changes.
As a trainer, most people think working out, eating right, and making goals comes easier for me than you.
Let me assure you, it doesn’t!
Sure, I may have more overall knowledge, but applying it to my life can be just as challenging. And after having a baby almost a year ago, it’s even harder! So yes, I’d love to have my pre-baby body back exactly the way it was (mainly so I could fit into all of my old clothes), but that’s not always possible.
So instead of focusing on the number on the scale, I decided to focus on fitness-based goals. This is more motivational for me than stepping on the scale because it puts a positive spin on getting where I want to be.
So what are fitness-based goals?
Well, instead of weighing yourself and feeling disappointed with what you see, focus on “upping” one aspect of your workout.
Add a bit more weight than you always do on your favorite exercise, or two more reps than last time, or burn an extra 100 calories in the same amount of time doing cardio.
That way feeling stronger or faster will help you towards your ultimate goal.
After my son was born, and I was back working out, I would try to get to a certain block faster than I did the last time on my run, or ahem, jog. And I was super-excited when I could finally do 12 full, (not “girlie”) pushups on the ground, so much that I posted it on Facebook to make sure everyone knew!
That’s when I knew I was getting closer to the old me and I didn’t need the scale to tell me so.
Now some people don’t care about weight or size. That’s just not why they they are regulars at the Club. They are here to get their insides healthier. One of my clients’ dad passed away from heart disease and she knew that if she didn’t make a change she’d meet the same end. Now she uses exercise as a stress-reliever and also recognizes she sleeps better since she’s been working out.
Our sessions have made a huge difference in her daily life.
My dad also has his health as a goal. After telling him numerous times (he’d probably call it harping, I am a trainer you know), that he needs to work out and stop relying on medicine to cure his ails, he started coming in regularly and in less than a year, he was on lower doses of his cholesterol and blood pressure medications.
So, find a way to gauge your health by either your energy level, quality of sleep, or whether you are spending less on prescriptions. These are huge benefits you may not see right now, but when you’re 70 and want to spend the afternoon with your grandkids without having to sit down to rest, you’ll be glad you worked hard now!
Another reason you might come to Midtown is the social aspect of the Club. We pride ourselves on being your “third place,” after home and work, and on creating a fun and welcoming atmosphere.
So knowing there is a group of people waiting for you in a group ex class or that your lifting partner needs a spotter, gives you another reason to show up. Sometimes they help you work hard even though you’d rather be doing anything other than working out. And sometimes you just like hanging out with them and may even hit the M-Cafe for a bite to eat after class. Either way, they motivate you to keep going and getting healthier!
So, what motivates you? We’d love to know what brings you back to Midtown day after day. And how can we help you stay motivated?
Personal Trainer Josette Lindsey is answering your questions this month. Exercise and fitness have always been a part of Josette’s life, whether she was preparing for an upcoming softball season or just working out to stay fit and healthy. She graduated from SUNY Brockport in 1990 with a degree in Physical Education and Sports Management, and then taught children’s fitness classes for four years.
She then transitioned to adult fitness and personal training, and has worked at Midtown for five years.
Her favorite part about her job comes from the satisfaction she receives when her clients tell her how much better they feel after their workouts. She takes great pride in encouraging them to take better care of themselves, and loves watching their progress over time.MORE
Questions for the trainers have been pouring in lately, and this month, Steve Lopes takes on a few of them.
An ex-Marine, Steve once competed on a national level for the Caribbean island of St. Kitts as a Power Lifter and Bodybuilder. He moved to Rochester in 2003, and became a full-time Personal Trainer. With the club since 2006, “Sergeant” Steve teaches two early-morning Boot Camp classes per week and runs S.E.A.L. Training with Bruce Hedlund.
His favorite part of his job is the significant role and impact he has in his clients’ lives.
Reader Question: I made a New Year’s resolution to finally lose about 30 pounds. I started the year off by going to the club almost every day. I’m already slacking off. How do I stay motivated?
Steve: This is very common because people tend to set expectations a little high when making goals. In order to prevent the loss of motivation, you should set realistic expectations. For example: if you have never done cardio and decide that you are going to do a half hour of cardio every day, if you miss a day or two you might thing, “Well, I’ve already failed at my goal so why bother?”
A better goal in this case would be 3 days a week for 15-20mins. Once you add this short duration to your current workout, it may have the opposite effect, for example “Well, I’m already here, and it doesn’t feel so bad, I can do more.”
Reader Question: What’s the best group exercise class to take to improve the overall look of my body? I am a slender woman in my 50s, but I want to tone up as much as Mother Nature will allow. The schedule can be a bit overwhelming.
Steve: There are some factors to consider here. First, what type of exercise do you do regularly? Do you play tennis? Do resistance training? Cardio only? Only classes? All of the above? For example, if you only play tennis, then a Group Power class might be a good investment of your time, because of the amount of stress on your joints from the sometimes explosive movement and unpredictable ball direction.
As a woman in your 50s, you are going to need your connective tissue (tendons and ligaments) to be strong and you’ll need to maintain a certain amount of muscle mass to protect your joints. If you do resistance training and yoga, then a spinning class, step class, zumba, and a core class could be good choices, so that you can build your cardio and core strength to help compliment and support your overall fitness level.
And if you are a tennis player who does yoga, does cardio and resistance training, and you just want to take an additional class, then a bootcamp class could be the way to go because it will tie it all together.
Reader Question: I’ve seen other members moving very fast on the elliptical machines and the Arc Trainers, but I tend to increase my resistance and take it slower. Which is better if my goal is to stay in shape (and not get in shape)?
Variety is key. Challenge yourself with intensity and time. Use higher resistance for longer and shorter durations. If you want to move fast, try and be aware of when your body is moving because you are moving it versus when you have built up so much momentum that your body is just going through the motions. Use lower resistance with a slow movement and total focus on muscle contraction through the whole cycle of movement.
Have you ever tried to use the elliptical at a medium incline of around 6 and a resistance of 5 or 6 and tried to not use any momentum and total muscle focus? It’s pretty challenging. I would also recommend using more than one machine during a cardio workout; it will be more interesting and effective in challenging your body’s ability to adapt to different types of cardiovascular requirements.
Also, don’t be afraid of getting off the machine and spicing up a 30-minute bike or elliptical session with 1 minute of jumping rope for every 5 minutes on the machine.
Reader Question: Is tennis a good workout? My doubles partner says yes, but I don’t have the same feeling after a match that I do after a good run on the treadmill.
It really depends on the person and his/her athletic ability. If you have good hand/eye coordination, are light on your feet, and can move quickly while having good ball placement/judgement, then it may feel like less work for you.
If you want to try and increase your workout on the court, try running on the treadmill before your match for whatever may be a challenge to you (time or distance), and when you get on the court, keep moving. Don’t stand still. Bounce around a little and keep in constant motion. Not only will this increase your readiness and increase the amount of exercise you are getting, it may also rattle your opponents.
Reader Question: What do personal trainers eat for breakfast?
Well, we are people too, so we eat a variety of things. Cereal, oatmeal, fruits, sandwiches, eggs, protein shakes, bagels w/ peanut butter and/or cream cheese, and yogurt with nuts. The list is long.
Depending on our day ahead, food allergies, time between appointments, and personal goals, we believe in setting the proper examples while also enjoying some treats from time to time. Two of my early morning favorites, which are quick and easy to make at 4am are:
Oatmeal
1/3 cup of dry oatmeal
1/3 cup unsweetened applesauce
One scoop of protein powder
Mix together nad enjoy.
Eggwhite/Oatmeal Pancake
4 egg whites
1/3 cup of oatmeal
1 teaspoon vanilla extract
1 teaspoon cinnamon
1 teaspoon of splenda
Mix together, brown on a skillet for a minute or on each side, and voila-a great and healthy breakfast.
Thanks, Steve!
Do you have a question for one of the trainers? Post your question as a comment to this post, or email it to me at kristi@meetme-atmidtown.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.
You can find past “Ask the Trainer” posts here.
You know you have questions. What do you want to know?
Women have been stuffing themselves into corsets, girdles, and girdle-like garments since the beginning of time.
For the last ten years, many women have worshiped at the altar of Spanx, that miracle-working undergarment that promises to “promote comfort and confidence in women” while simultaneously cutting off our supply of oxygen.
Image courtesy of spanx.com
But, what price beauty, right?
And now it’s the guys’ turn.
Meet Spanx for men.
Before you laugh and come down firmly on the side of “No Man Will Ever Wear These,” you need to know that, Spanx for men are a huge hit. They are selling out of stores as soon as shipments arrive, and as you might suspect, online sales are even hotter.
Of course, unlike some of the garments in the Spanx for women line, the men don’t have the traditional tummy-sucking and thigh-squeezing shapers.
Instead, they have undershirts, as modeled by men who, interestingly, do not need to wear Spanx, given the fact that they are currently sporting six-packs.
Spanx claims the undershirts feature “powerful compression zones” and are “physique-improving” and “game-changing.” The men interviewed in this article seem to support the claims, saying that the super-tight undershirts gave them “pecs…definition” and “confidence,” in addition to back-pain relief.
It seems a bit unfair that men love their Spanx. Women are held to physical standards of beauty that men are fortunate to avoid. And while we love our Spanx too, they are a necessary, and often uncomfortable, evil: pregnancies change our bodies, our breasts succumb to forces of gravity beyond our control, and losing weight has always been more difficult for us than it is for men. If we want to even approach these unattainable beauty standards, we must look a certain way.
So guys: Can’t you pretend to hate them just a little, for our sakes?
Regardless of who’s wearing the Spanx, “shapewear” has become a hugely popular (and profitable) industry. Much like the multi-billion dollar diet industry, which peddles quick-fix weight-loss miracle cures that do not touch the underlying causes of the American obesity epidemic, shapewear offers a similar short-term solution.
What do you think of Spanx for men? Guys, would you wear them? Would your boyfriend or partner wear Spanx?
And what do you think of shapewear in general? Harmless figure-enhancers or dangerous fads?
