5 + 5 = 14

It is a proven fact that a synergistic effect takes place when a group of individuals work together towards a common goal.  According to Wikipedia Synergy is defined as "the effect of the whole is greater than the sum of the individual parts".  Applying this to a group fitness class each individual participant reaps a greater individual reward when they work with others towards a common goal - improved Health. 


Participants surveyed in a CORE FIT class were asked what specifically benefited them by attending a group fitness class:

• When I feel accountable to others I make sure I never miss a class
• If I feel like I cannot do a certain exercise and I see others do it I get the confidence to try
• I feel a bit of peer pressure to complete each exercise
• I like the support of others in the class

Although working out in a group is not for everyone the advantages are clear and the rewards are great.  Many people immediately think that a group class is only for women and is similar to step aerobics or some type of dance.  When CORE FIT was developed one of the goals was to eliminate that stigma and show people that they can get a great strength workout in a group setting as well.


To become involved in a group fitness class check with your local gym for classes or start your own. If you do not know what to do email gselfitness@gmail.com and we will help you get started.

FUNNY FRIDAY

LAUGH A LITTLE - ITS GOOD FOR YOUR HEALTH

THURSDAY THOUGHT

In the world of fitness has technology really advanced that much or did it reach it's peak in the 70's and 80's?  In elementary school we spent 15 to 20 minutes each day doing exercises such as the squat - thrust, pull ups, sit ups, push ups and climbing the rope. 

With the break out of garage style gyms and small personal training studios, individual and group stlye workouts are mimicking the workouts of the past.  Workouts are designed anywhere from 20 to 45 minutes and include a warmup, strength phase that may include doing as many pull ups and sit ups as you can in a specified amount of time and finishing with a cool down stretching period. 

If we are able to achieve a quality workout following the same workouts of our youth is it really necessary to continue to build gigantic health clubs with millions of dollars of strength equipment?  The answer is up to the indivivual but it certainly opens the door for more people to get a quality workout without spending a fortune on a fitness membership.

GOAl GETTERS

In a few weeks 2010 will be upon us and we will all go through the same ritual of setting a New Year's Resolution and in most case it will be a re-commitment of last year's resolution gone bad.  We have become accustomed to the superstition that if you are beginning something new it must start on the first day of a week, month or year and so we use that as our excuse to wait.  When that much anticipated FIRST day arrives we often seem unprepared or content on postponing our resolution until the next FIRST and so the cycle repeats until New Year's Day is upon us again.


When looking at the top ten New Year's Resolutions of all time the number one is usually focused on losing weight or getting in better shape.  Though the exact research differs, the success rate of keeping a New Year's Resolution is less than 10% which means that most of us are not losing weight or getting in better shape.  Whether that can be attributed to the FIRST theory or not is uncertain but it never hurts to try a new way so I suggest we eliminate the plan to begin on the first and instead become a GOal GETTER and begin today.


The following are tips to help you get started today:

1. Get up right now and go for a 10 minute walk just to get moving
2. Determine what kind of activity you like, can and will do on a regular basis
3. Make sure the activity you choose will allow you to elevate your heart rate for a prolonged period of time
4. Make your schedule each night for the following day and schedule this activity in
5. Create healthy rewards for maintaining your activity for 30 consecutive days
6. After 30 days your should be ready to advance to a more challenging program

*When progressing to a more challenging program it may be good to seek the adivice of a health or fitness professional.  Remember that these simple tips are ways to get started and are not the basis for a long term program.  It is important to always determine your current health status and seek clearance from a doctor if a medical condition exists.


For a free copy of a cardio program email me at gselfitness@gmail.com and ask for the BEGINNING CARDIO PROGRAM

BREAKFAST OF CHAMPIONS

FOR YOU WHEATIES LOVERS I HAVE A NEW BREAKFAST OPTION THAT IS NOT ONLY LOW FAT BUT IT HELPS YOU GET YOUR VEGETABLES AS WELL. I KNOW YOU ARE SAYING THAT YOU DO NOT WANT VEGETABLES FOR BREAKFAST BUT LIKE THEY TELL MIKEY “TRY IT, YOU’LL LIKE IT.”
GET OUT YOUR FRYING PAN AND PLACE IT ON THE STOVE, THEN SPRAY SOME PAM IN IT AND BEGIN TO HEAT – PRETTY SIMPLE SO FAR. NEXT ADD 1 HANDFUL OF FRESH SPINACH, SOME DICED ONIONS AND GREEN PEPPERS. AS SOON AS THE VEGETABLES BEGIN TO COOK ADD SOME REAL EGG PRODUCT FROM COSTCO OR SOME EGG BEATERS FROM YOUR LOCAL GROCERY STORE AND STIR JUST LIKE YOU WOULD SCRAMBLE EGGS. IF YOU LIKE ADD A LITTLE TABASCO FOR FLAVOR AND YOU HAVE THE NEW BREAKFAST OF CHAMPIONS.
BY DOING IT THIS WAY YOU ONLY HAVE 30 – 40 CALORIES PER SERVING AND NO FAT. IN ADDITION YOU GET A FEW SERVINGS OF VEGETABLES AND A GREAT JUMP ON THE DAY. I KNOW I AM NO RACHEL RAY BUT ENJOY ANYWAY.

WHY?

FROM A YOUNG AGE WE LEARN THAT WE DO WHAT WE ARE TOLD TO DO HOWEVER AS WE START TO GET OLDER AND GAIN THE ABLILITY TO THINK MORE FOR OURSELVES ALL THAT CHANGES. THIS DOES NOT MEAN THAT WE STOP DOING WHAT WE NEED TO DO IT IS THAT WE LEARN A NEW WORD IN THE PROCESS AND THAT WORD IS – WHY?
IN THE LAST 25 YEARS I AM SURE I HAVE HEARD THAT WORD OVER A MILLION TIMES AND OVER THE LAST 17 YEARS IN THE HEALTH AND FITNESS INDUSTRY I HAVE BEEN ASKED WHY AS IT RELATES TO EVERY THING TO DO WITH THE HEALTH AND FITNESS EXCEPT ONE – THIS PAST WEEK I WAS ASKED WHY DO I HAVE TO EXERCISE? AS FUNNY AS IT SOUNDS I DON’T EVER RECALL BEING ASKED THAT QUESTION SO MY ANSWER AT THE TIME WAS – BECAUSE. I AM SURE MY ANSWER DID NOT SATISIFY SO I DECIDED TO ANSWER IT HERE.
THE FOLLOWING ARE THE SOME OF THE REASONS TO EXERCISE:
1. IT IMPROVES YOUR MOOD
2. HELPS YOU MANAGE WEIGHT
3. HELPS FIGHT AGAINST CHRONIC DISEASES INCL. CANCERS AND HEART DISEASE
4. STRENGTHENS HEART AND LUNGS
5. PROMOTES BETTER SLEEP
6. INCREASES ENERGY LEVELS
7. INCREASES STAMINA
8. BOOSTS SELF ESTEEM
9. REDUCES STRESS LEVELS
10. DECREASES RISK OF OSTEOPOROSIS
11. TONES AND FIRMS MUSCLES
12. INCREASES FLEXIBILITY
13. HELPS PROTECT AGAINST BACK PROBLEMS
14. INPROVES DIGESTION
15. IMPROVES CIRCULATION
16. INCREASES METABOLIC RATE
17. INCREASES COORDINATION AND BALANCE
18. IMPROVES ATHLETIC PERFORMANCE
19. POTENTIAL INCREASE IN YEARS LIVED
20. POSITIVE EFFECT ON YOUR SEX LIFE
AND MANY, MANY MORE…
IF YOU CAN’T FIND A REASON THERE FOR YOU THEN DON’T ASK WHY?

ASSISTED HAMSTRING STRETCH

EVERYONE SHOULD BE ON A DAILY STRETCHING PROGRAM TO HELP REDUCE THE POSSIBILITY OF INJURY AND BE ABLE TO FUNCTION AT FULL CAPACITY IN EVERY ACTIVITY WE DO. A FLEXIBLE HAMSTRING IS VERY IMPORTANT BECAUSE IT NOT ONLY AFFECTS MOTION OF THE LEG BUT ALSO HAS AN IMPACT ON THE BACK AND ITS FUNCTION AS WELL.

ASSISTED HAMSTRING STRETCH


CAUTION:

• LISTEN TO THE PERSON YOU ARE ASSISTING IN THE STRETCH.


• GO THROUGH THE MOVEMENT SLOWLY. NO JERKING MOTIONS.


• MAKE SURE TO STOP WHEN THEY REQUEST.

PREPARATION:

• LIE ON THE GROUND WITH THE NON-STRETCH LEG STRAIGHT OUT OR SLIGHTLY BENT.


• MAKE SURE SPINE IS IN NEUTRAL POSITION AND NO ARCH IN THE BACK.


• THE LEG THAT WILL BE STRETCHED WILL BE IN THE AIR AND CONTROLLED BY THE PERSON ASSISTING YOU IN THE STRETCH.


• YOUR HEEL WILL BE ON THE SHOULDER OF THE PERSON ASSISTING YOU AND THEY WILL PLACE THEIR HAND ON THE FRONT OF YOUR KNEE TO KEEP THE LEG STRAIGHT.

STRETCH:

• STABILIZE MID SECTION BY PULLING BELLY BUTTON IN OR TIGHTENING THE ABDOMINAL MUSCLES.


• PERSON ASSISTING WILL PUSH THE LEG FORWARD FROM THEIR SHOULDER WHILE SUPPORTING THE KNEE UNTIL TENSION IS FELT AND PERSON BEING STRETCHED INDICATES TO STOP.


• HOLD FOR 20-25 SECONDS AND PERFORM THIS ON EACH LEG 2 - 3 TIMES.

EXTRA:

• TO ENHANCE THE STRETCH THE PERSON ASSISTING WILL PULL DOWN VERY SLIGHTLY ON THE TOE OF THE LEG BEING STRETCHED AND HOLD FOR THE LAST 10 - 15 SECONDS OF THE STRETCH.
  

TO LEARN MORE CONTACT YOU FITNESS PROFESSIONAL OR CONTACT FITNESS EFFECTS.

THE CORE IS MORE

ONE OF THE MOST COMMON COMPONENTS OF AN INDIVIDUALS EXERCISE PROGRAM IS THE CORE WORKOUT. AT THE END OF MOST WORKOUTS AN INDIVIDUAL WILL GO THROUGH A SERIES OF ABDOMINAL TYPE EXERCISES WITH THE HOPE AND INTENTION OF GAINING THE PROVERBIAL “SIX PACK”. THIS AIM FOR MORE DEFINED ABS IS AN IMPORTANT COMPOMENT OF CORE TRAINING HOWEVER WE FAIL TO REALIZE THAT THERE IS MORE TO THE CORE.
THE CORE IS DEFINED AS SEVERAL MUSCLES IN THE PELVIS, BACK, HIPS AND ABDOMEN. SPECIFIC MUSCLES ARE LABELED AS MULTIFIDUS, ERECTOR SPINAE, EXTERNAL OBLIQUES, TRANSVERSE ABDOMINIS AND THE RECTUS ABDOMINIS. THE MUSCLES NOT ONLY HELP PROTECT THE BACK FROM INJURY THEY ALSO ENHANCE INDIVIDUAL POSTURE AND REDUCE LOW BACK PAIN. A GOOD CORE PROGRAM WILL INVOLVE STRENGENING EXERCISES THAT WORK ALL THE MUSCLE GROUPS INVOLVED IN THE CORE AS WELL AS FLEXIBILITY OF THE SAME MUSCLES.
SOME EXAMPLES OF EXERCISES THAT HELP BUILD THE TOTAL CORE INCLUDE: A VARIETY OF ABDOMINAL EXERCISES, WOOD CHOP WITH MEDICINE BALL, DEADLIFT WITH DUMBBELL, ROMANIAN DEADLIFT, LUNGE TWIST WITH MEDICINE BALL, TENSOR FASCIA LATAE – STANDING, PSOAS STRETCH, BRIDGE ON STABILITY BALL, PLANK ON ELBOWS, DOWNWARD DOG, BACK EXTENSION ON STABILITY AND 1 LEG PNF PATTERNS TO NAME A FEW. AS YOU CONTINUE TO PROGRESS IN YOUR FITNESS PROGRAM YOU WILL BE ABLE TO UTILIZE HUNDREDS OF DIFFERENT CORE BUILDING EXERCISES. TO GAIN A GREATER PERSPECTIVE ON A COMPLETE CORE WORKOUT CONTACT A FITNESS PROFESSIONAL.
REMEMBER – THE CORE IS MORE.

FOOD FOR THOUGHT

Everyone must eat to survive but how often do we consider the contents of the food we eat and its impact on our bodies. Research shows that most Americans make food choices based on convenience before nutrition. It’s not hard to tell that this is one of the reasons that we live in the most obese nation in the world. Though we must all make decisions for ourselves consider the following next time convenience rules:
· Drinking 1 can of COKE a day for an entire year adds up to 53,108 calories consumed including 9,855 grams of sugar. That is equivalent to 15.17 pounds of bodyweight added.
· Eating 20 potato chips a week for an entire year adds up to 15,600 calories consumed including 1,040 grams of fat and 18,720 milligrams of sodium. That is equivalent to 4.46 pounds of bodyweight added.
· Eating 1 cup of vanilla ice cream a week for an entire year adds up to 15,080 calories consumed including 832 grams of fat and 1,560 grams of sugar. That is equivalent to 4.3 pounds of bodyweight added.
· Eating 2 slices of cheese pizza a week for an entire year adds up to 52,208 calories consumed including 1,664 grams of fat and 93,808 milligrams of sodium. That is equivalent to 14.92 pounds of bodyweight added.
· Eating 1 single patty cheeseburger a week for an entire year adds up to 18,668 calories consumed including 1,040 grams of fat and 50,752 milligrams of sodium. That is equivalent to 5.3 pounds of bodyweight added.
· Eating 1 large serving of French fries a week for an entire year adds up to 28,028 calories consumed including 1,508 grams of fat and 17,056 milligrams of sodium. That is equivalent to 8 pounds of bodyweight added.

The truth of the matter is this is all part of the average American diet consumed on a weekly basis providing us with an additional 182692 calories, 6084 grams of fat, 11415 grams of sugar, 180336 milligrams of sodium and 52.15 POUNDS OF BODY WEIGHT - PER YEAR.

FOOD DIARY – IS IT NECESSARY?

In our fast paced society we find that the things that are important get put behind those things that are necessary and those things that are necessary may not always be the best for us. One example is that it is necessary to eat to provide fuel to our body however with our busy schedules our eating becomes unhealthy potentially leading to various types of disease including heart disease, certain types of cancer and one of the most common – obesity.
Recent research shows that when it comes to fueling the body those things that are important may have a more beneficial effect on the body that those things that are necessary. One such thing is the benefit of keeping a food diary. In a study reviewed by Everyday Health 1,700 men and women participated in a program involving exercise, low-fat diet and one group kept a food diary. With all else being consistent the group that kept a regular food diary lost on average 9 more pounds in a 20 week period than those that did no journaling.
There are several reasons that the researchers think a food diary may be an important step in the weight/fat loss pursuit:
· Your accountability goes up knowing that if you eat it you must record it.
· By keeping a food diary you become more conscious of serving sizes, fat calories and total calories consumed.
· You get a clearer picture of fats, carbohydrates and proteins consumed so you can become
more consistent keeping those in the proper range.
· It allows you to look back and see when you were successful.
To see how important it is to you try keeping a food diary for the next 3 days. Get a simple notebook or just a good old sheet of paper and start writing down everything you eat. Try to include portion sizes and calorie content such as fat, carbs and proteins. It is also good to find out the sodium content and record that as well. If you start to see a difference continue keeping the diary and start adding other components such as body weight, times of day you ate each item, emotional state at the time you ate and who you were with when you ate. You may start to see trends develop that help you make better food choices. If you do not see any changes you may want to seek advice from a nutrition counselor or other nutrition professional and provide them with the food diary you have kept.
REMEMBER THAT SOMETIMES THE THINGS THAT ARE IMPORTANT MAY BECOME NECESSARY.

WHEN IS THE BEST TIME TO EXERCISE??

I have been asked many questions related to health and fitness over the years but this seems to be the one asked most often. The best answer I can give is that the best time in the day to exercise is the time of day that you will actually do it. With that being said research shows that there are more benefits received from getting up in the morning and getting moving than from exercising any other time of the day.
According to Amy Burleson, PsyD, clinical health psychologist in the primary care section at the Dayton VA Medical Center in Dayton, Ohio “Morning exercise revs the metabolism and jump-starts energy levels, actually accelerating your ability to burn calories.” She goes on to say “It gets the endorphins flowing so that when you’re finished you have greater acuity, less anxiety, improved mood and increased ability to concentrate, all of which contribute to a better day.”
By getting moving in the morning you eliminate the need to worry about it the rest of the day and it assures that you will not be able to find higher priorities later in the day that take its place. Exercising in the evening can do the same thing as exercising in the morning and that is increasing the energy levels which may take time to come back down making it more difficult to get to sleep at night.
The following are simple tips that can help get a morning exercise routine going:
1. Establish a goal, print it out and put it where you can see it last thing at night and first thing in the morning.
2. Organize your day before you go to sleep at night so exercise is scheduled into the routine and you don’t lay awake at night thinking about everything you have to do the next day.
3. Get your workout clothes and shoes out at night so you don’t run into problems in the morning trying to find them and allowing that to become an excuse not to work out.
4. Set two alarm clocks or put your alarm clock across the room.
5. Set an exercise time with a friend so you are accountable to someone else.
6. Join a class or hire a trainer so it brings the enjoyment of a social workout.
7. Have FUN. Do things you like to do so you will keep doing them. Remember that moving is the key so if you are moving and having fun you will have a better chance of being consistent.
WITH THAT BEING SAID THE BEST TIME OF DAY TO EXERCISE IS THE TIME OF DAY THAT YOU WILL ACTUALLY DO IT.

WHY CARDIO?

We know that 64% of the population in the U.S. is either overweight or obese which leads to a long list of potential risk factors for death including heart disease, type II diabetes and numerous types of cancer. The extra body fat we carry increases our risk for certain diseases but where we carry it can make the risk go even higher. If you carry fat mostly around the waist which is better known as body fat your risk for disease increases. Women with a waist measurement of more than 35 inches and men with a waist measurement of more than 40 inches may have more health risks than people with lower waist measurements because of their body fat distribution.
Although there are various positive side effects associated with cardiovascular or aerobic fitness one of the most important is the ability to lose body fat. Though we know it is important it is also misunderstood. One of the most common myths is that the best way to lose fat is to build the muscle in the area you want to lose the fat such as doing crunches to reduce abdominal fat. Although building muscle increases our ability to reduce fat there is no evidence of spot reduction.
Though the body is complex the process is simple. Once the brain realizes the body is performing aerobic exercise it release an enzyme that goes to the fat cells and breaks them up into single cells allowing them to enter the blood stream. When the fat accumulates in the body it is viewed as three cells connected together known as triglycerides. As three cells they are too large to enter the blood stream but when they are separated they now have the ability to travel to the muscle and be used as a form of energy. Because the science is not exact and all humans differ we do not know exactly how long this process takes but the most widely recognized research indicates that it takes anywhere from 8 to 14 minutes for the brain to realize it is working in an aerobic state and requires a more efficient form of fuel which is the fat stores in the body.
Knowing the time it takes to get to the fat burning stage we can now see why we need to increase our aerobic exercise for extended periods of time. I have often heard people say that they go hard on the treadmill or some other form of aerobic exercise for 15 to 20 minutes at a time and they still do not seem to lower their body fat. With the research showing us that we do not even start to burn fat for up to 14 minutes we can now see why 15 to 20 minutes is not sufficient.
The best guideline for time is to perform aerobic exercises for a minimum of 30 minutes at a time trying to eventually be around 60 minutes of continuous exercise. By doing this we prolong the time we are in the fat burning stage which means we are using more fat to provide energy to the muscles. There is a point of diminishing returns that differs by individual so work to keep your aerobic workouts around 60 minutes at a time on most days of the week.
Look for future articles on maximizing our fat lose per unit of time.

DIETING SUCKS

Though I do not believe in dieting in the common sense I believe we all need to evaluate our eating habits and become more conscious of the things we eat. There is no doubting the fact that to lose weight there is a simple formula and that is to eat less calories than you burn. Research shows that it is difficult for most people to sustain a long term practice of logging dietary intake and tracking calories burned each day, especially with the accuracy needed to be 100 percent effective. Although it is not impossible to calculate some general numbers I believe we can start by making a few minor adjustments.
Do not become consumed with fad diets suggesting the elimination of carbohydrates or fats. Both are necessary to help the body function the way it is meant to function. A general rule is to keep fat intake at about 20% of your diet with carbohydrates at about 60 % and proteins at 20%. Although we do need fats in our diet we need to make sure they are considered good fats such as: fish, lean chicken, olive oil, avocadoes and some varieties of nuts. Read labels and try to stay away from saturated and Trans fats and rely more on foods with mono- and poly- unsaturated fats.
Carbohydrates are found in fruits and vegetables. Focus on choosing a variety of fruits and dark green leafy as well as bright-colored vegetables which have an increase of fiber and antioxidants. Another good source of carbohydrates is whole grains. The American Dietary Guidelines recommend eating at least half the grains as whole grains - that's at least 3 servings of whole grains a day.
As we become better educated on what foods we can eat we need to be more conscious of our serving sizes. Most research shows that one of the major contributors to the increase of obesity in the U.S. is due to gradual increase of our serving sizes. The main concern should be on the main dish for each meal with a general rule of keeping it no bigger than the size of a deck of cards (unless you have the big size deck for the visually impaired). Fruits and vegetables are low calorie foods that can be consumed without much planning. Take a few simple steps to become better educated on the foods you eat and you will begin to see a reduction in body fat and an increase in energy and overall health. Remember that there is power in knowledge so take the time and become self educated.

THE MAGIC PILL

I have always said that I would be the richest man in the world if I could find the magic pill to cure obesity and diseases related to obesity. We have known for years that carrying excess body fat, especially in the abdominal area, increases our risk for certain diseases including coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer, and depression. Several billion dollars are spent each year on diet and diet related products making some companies and individuals very rich. Unfortunately we still remain the most overweight nation in the world and research shows that statistic will not change anytime soon.

It is with great excitement that I announce that we have created the “Magic Pill” and even though we have always had the ingredients right in front of us we have struggled to combine the proper ingredients to create this Pill. Finally, through extensive research and expense we have been able to name the magic pill and have chosen to call it EXERCISE. Although, many try to classify exercise into some narrow definition that limits its access due to lack of cost, knowledge or ability we have been fortunate to discover that all it really involves is movement. It is true that there is an advantage in knowing what to do however with the technology we have now days and with a little time invested we can begin the process to better health and a greater quality of life.

The three main components we must incorporate when pursuing any fitness program are Flexibility, Strength and Aerobic exercise.

Flexibility – the ability to increase the range of motion of joints in the body through a consistent stretching program which is a form of exercise used to elongate a muscle or muscle group to improve the elasticity of the muscle.
Strength – use of resistance (free weights or machines) against a muscular contraction which increases the anaerobic endurance and size of the muscle being used.
Aerobic – exercise involving larger muscle groups in a repetitive motion for an extended period of time and involves increased oxygen consumption.

We all know that exercise is nothing new but so often we use the lack of education as an excuse for not being more active. With the abundance of access to modern technology we should have no excuse for not knowing what to do. Invest some time and find a program that is right for you. If all else fails just start to MOVE and you will be surprised what will begin to happen.

2008 Physical Activity Guidelines

In October 2008 the U.S. Department of Health and Human Services released its latest physical activity guidelines for all Americans. The guidelines are set after an exhaustive review of the latest research related to the health risks associated with inactivity. Inactivity among Americans remains a large concern with little or no progress in increasing the overall number of active adults, children and adolescents. The guidelines are for those 6 years old and up including older adults and those with disabilities. Below are the basic guidelines:

Children and Adolescents (aged 6–17)
Children and adolescents should do 60 minutes or more of physical activity every day with most of the time spent in either moderate or vigorous intensity aerobic activity. At least 3 days a week their activity should involve muscle and bone strengthening activity.

Adults (aged 18–64)
Adults should do 2 hours and 30 minutes a week of moderate intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate and vigorous intensity aerobic physical activity. Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous intensity physical activity, or an equivalent combination of both. Adults should also do muscle strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Older Adults (aged 65 and older)
Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.

Adults With Disabilities
Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.

Children and Adolescents With Disabilities
Work with the child's health care provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents—or as much activity as their condition allows. Children and adolescents should avoid being inactive.

Pregnant and Postpartum Women
Healthy women who are not already doing vigorous intensity physical activity should get at least 2 hours and 30 minutes (150 minutes) of moderate intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. Women who regularly engage in vigorous intensity aerobic activity or high amounts of activity can continue their activity provided that their condition remains unchanged and they talk to their health care provider about their activity level throughout their pregnancy.

REMEMBER THAT SOME ACTIVITY IS BETTER THAN NONE. IF YOU HAVE A CHRONIC CONDITITON OR ARE UNSURE IF YOUR HEALTH WOULD ALLOW YOU TO BE ACTIVE CONTACT YOUR HEALTH CARE PROVIDER. THE HEALTH BENEFITS OF PHYSICAL ACTIVITY FAR OUTWEIGH THE RISKS.


MORE TO COME

WATER CONSUMPTION

The debate continues on how much water we should intake each day and if other fluids and water from foods count towards our required consumption. We have been raised on the idea that 8 glasses a day meet our needs but the latest research differs. In February 2004 the Institute of Medicine (IOM) published their findings from years of research and those findings have been adopted as the general guidelines. The IOM states that thirst should guide our fluid consumption and from the studies they found that a female who satisfied their thirst each day consumed an average of 91 ounces of fluids and men consumed and average of 125 ounces. Those fluids can come from a variety of sources with 80% coming from beverages of some sort and 20% from the water in foods we eat which makes an argument for making sure we eat our fruits and vegetables which contain larger percentages of water.

The research also showed that physical activity, heat and humidity increase our need for fluids. People who engage in physical activity or prolonged periods of heat have significant amounts of water loss and can sometimes require up to double the amount of fluids that a person who is not exposed to these situations requires. Some athletes and some individuals with psychiatric disorders drink excessive amounts of water that can lead to life threatening situations however that situation is very rare therefore the IOM chose not to put an upper limit on fluid consumption.
They also found that the typical diet is high in sodium intake and low in potassium and that the two should be reversed. American men's median intake of salt is between 7.8 and 11.8 grams per day, and women consume between 5.8 and 7.8 grams every day. Because these figures do not include the salt that people add at the table, they are probably underestimates. Studies indicate that reduced consumption of salt coupled with increased potassium intake can blunt the age-related rise in blood pressure. American men consume just 2.8 to 3.3 grams of potassium daily on average, and women get an average of only 2.2 to 2.4 grams each day. Fruits and vegetables are both low in sodium and high in potassium. Among foods with the highest amounts of potassium per calorie are spinach, cantaloupes, almonds, brussels sprouts, mushrooms, bananas, oranges, grapefruits, and potatoes.

Sources: National Institutes of Health (NIH)
WebMD

FITNESS EFfeCTS (Endurance Flexibility Core-Training Strength)

Fitness EFfeCTS came about while I was training a group of high school basketball players utilizing ideas from a program called SPARQ training where there is a focus on speed, power, agility, reaction and quickness. Prior to a training session one day my wife asked if she could join the boys and go through the training. After the training session was over she said how much she loved it and wondered if I would train her using the same techniques but eliminating a few things she thought were too hard. I told her that if she would get a group of people together I would modify the program so it would utilize the same techniques that athletes use but would be adaptable to the non athlete as well. After several modifications to account for individuals from beginner to advance level fitness the Fitness EFfeCTS program was created. Each class or training session is set for a constant 45 to 50 minutes of strength and cardio with a large variety of exercises to keep the session fun, exciting and productive. Because we are not utilizing specific machines and focus on using more medicine balls, bands and body weight we can adapt to each individual by adjusting the weight of the ball, the tension of the band or the positioning of the body for more or less utilization of body weight.

Because of the results of each participant it has become a word of mouth advertising program. When people see their friends and family change their body composition they become curious and want to be a part of it. This is one of those programs where success creates success. We all admire certain athletes or hold them up as role models so if we want what they have why not train like they train.