I'm Not Here To Make Enemies ... but...

you might just need an attitude adjustment. To say that most of us are concerned with our weight is an understatement. Obsessed is more like it, and Americans spend an estimated $60 billion per year feeding that obsession.
And for what? To achieve the media's half baked idea of attaining an impossible body image of thinness and beauty, that's most likely been airbrushed anyway! Instead of thinking, "quick fix thin" you need to start thinking, "long term healthy". Because after 10 (and for some of us 20) years of dieting, one out of every three American adults is now considered overweight. Sounds to me like something isn't quite right with this fat free - sugar substitute picture!

Fortunately, knowledge is power and we are being given statistics and clinical studies from a whole new generation of researchers, physicians and health-promotion specialists who are working diligently to change our old way of viewing weight management.

Be Careful What You Assume ...
and not just because of that old adage, "When you assume you make an ......." But because diets rarely work. Those who have tried them - and failed - know this, and now finally physicians and weight management researchers are acknowledging it as well. For most of the twentieth century, people have simply assumed that thinness is essential for both good health and happiness. And those who are not thin are either not healthy or not happy. Hogwash! Twiggy had the genetic makeup of a ten year old boy and Kate Moss can't find a job! Real women have real curves. Having said that is not giving you an excuse to throw in the towel or go wild. I will re-iterate here that a "calorie in" vs a "calorie out" is still tried and true when it comes to successful weight management. However, I am so over being deprived from living in the real world!

It's All About Lifestyle
The new weight paradigm focuses on things other than mere weight loss: healthy eating, regular exercise, positive self-esteem and, perhaps most importantly, self-acceptance. Being healthy has less to do with seeing who can get the scale to move the most and more with one's ability to balance and nurture all aspects of our life; the emotional, mental, spiritual, and physical. As women we are all pretty good at multi-tasking, so why do we seem to find this most important project beyond our comprehension or ability?
I'd say that it's time to adjust our attitude and stop rating ourselves against some "ideal" standard developed by the media and marketing gurus.

Here Are The Facts, Plain and Simple

1) The combination of regular exercise and healthy eating (yes actually eating something) is the most effective way to lose weight AND KEEP IT OFF. A program of aerobic exercise (as for me, I'm addicted to Zumba - what woman doesn't love to dance?) and resistance training (arguing with your significant other is not the type of resistance I'm talking about here) helps individuals burn calories and maintain lean muscle mass. Healthy, relaxed eating in response to hunger and satiety cues is KEY to developing a comfortable relationship with food and avoiding eating disorders.

2) People naturally have different body shapes. You are either an Ecto, Endo or Mesomorph when it comes to body shape and type, and you need to accept that from the onset. The key to making positive changes - which may or may not include weight loss - is to consider all the different faucets in your life that you are bringing to the table and setting realistic goals from them. Your body type cannot be changed, but can be altered through proper training stimuli.

3) Little changes make big differences. Drastic changes to your daily diet or a sudden burst of exercise could net you some "quick" benefits, but these are merely short-term fixes and the cost associated with the return of unwanted weight or injuries from such foolishness will offset any ground you may have gained once you return to your old ways....and if it's over-the-top you will backslide quicker than you want to admit!

• Find a few physical activities you enjoy and STICK WITH THEM
• Find an exercise partner
• Don't fall into the excuse trap
• Eat more fruits and veggies
• Eat less refined sugars
• Eat when your hungry - stop when your full (who'd of thought?)
• Use a smaller plate
• Log everything you eat* - for those of us with food amnesia
• Log everything you do physically* - for those who tend to over perceive exercise output
• Then be patient

Start your new lifestyle by making small changes that you can live with for the rest of your life. After you start eating, regularly and healthier along with becoming more physically active, you will feel more energized and less stressed. I guarantee you that if you don't make excuses and actually find activities and alternative food choices that you like, it won't be long before you start hearing the words, "You look great."

It's an attitude adjustment to success worth sharing.

* Easy to use - food and exercise logs are available for free on our 241 FUN page with FitDay & SparkPeople

Written by: W

Week 9: Commit 2 Be Fit / A Fitness Instructor

A FITNESS INSTRUCTOR

The next time you take a fitness class, don’t assume that the instructor has never struggled with her weight… or even that exercise has always been such a big part of her life. Take the instructors at 241 Fitness for example:

MY STORY......Ally

I’ve never really told my story before. I think very few people know it. I’ve often heard people say you must have been healthy and fit growing up. Especially when I’d introduce my parents at the gym or my Mom in a group fitness class. Well the truth is…YES and NO.

I was blessed with genetics that made me very strong and fast and I was pretty athletic taking dance, gymnastics, horseback riding lessons, swimming, running and cheerleading. I would even beat the fastest boys before they hit puberty. Growing up I lived on 4 ½ acres of what I’d call a Cape Cod farm. My Dad had a huge garden with everything you could think of in it. We had pigs, chickens, ducks, rabbits, a goat, a cat and my sister and I each had a dog and a horse. Yes, we ALL lived at home. My Grandmother lived next door and she had a beautiful in-ground pool. There was no shortage of fruits, veggies, eggs, meat and exercise. We all ate what (and as much as) we wanted. My Mom is a great cook and my parents prided in making and storing a lot of what they had.
I can remember, I’d eat four donuts at a time or seven pancakes at my friends house. Now that I think of it, it was not an issue until the summer before my junior year of high school when I wanted to slim down to wear a bikini. I just cut back on some snacks and presto “rocked” the bikini that summer. That worked a few more times. Then I graduated high school and went on to a business school where I majored in Travel & Tourism. The end of the summer I met my husband Bob. We hit it off right away and it was a whirlwind of dating, dining, drinking and more late night dining. I no longer had any exercise in my life but a lot of calories so you can guess I gained weight. Bob and I dated and it wasn’t long before we got engaged. We set the date for the wedding a year and a half out. It was then I started to think “perfect bride” I got on the scale and saw that I weighed much more than I had ever weighed. I remember thinking if I keep gaining weight at this rate at my young age of 20 at 5’4” I will have gained about 120 pounds by the time I was 30. Yes, this could be done and my lifestyle was heading in that direction. Well, if cutting out snacks worked before I’ll try that again and I’ll stop drinking too. Well, I did lose a little weight and people started to say they noticed. That was SO good to hear! But I soon hit a plateau and added exercise classes with my Mom. It worked - I started to lose more and more and more, as the complements rolled in. Then I hit yet another plateau. That is when I started to get obsessive with the diet and the exercise. I started to count calories and vowed to get rid of every single one I took in. I did everything I could to take out all the fat I could find and limited my calorie intake to some extremely unhealthy low levels. (Oh no! I know now that is BAD! ) Well, I did lose even more weigh and felt like I was in great control. However, instead of compliments now people started to say how skinny I looked. I thought GREAT that was my goal! I remember squeezing lemon or vinegar alone on my salad...yuck! The next thing I recall is waking up one morning starving. (hmmm imagine that!) There was some cheese Danish in the kitchen, my weakness. I though I would cut a small bite and only eat a little, just a taste. Then I thought wow that was great! I need a little more. Soon I had eaten all of the Danish in the box. I felt weak after being so strong. I realize now that I just had a binge, a food frenzy if you will. I set myself up for that. I felt so horrible I snuck into the bathroom and did the unthinkable. I was ashamed and out of control. I cried I knew this was insanity. They say everyone has a bottom. This was mine.

I recall looking at a picture of myself and thinking wow, I may look too skinny, a bit frail and gaunt. Bob referred holding me to the feeling of holding a 10 year old boy when explaining to me I need help. I could only imagine that might feel pretty creepy for him. It was a blessing that I realized I needed help.

Realizing I had a problem was key for me. The next step was allowing myself to pick and maintain a healthy weight for me. I started educating myself on the Basil Metabolic Rate (BMR) the actual amount of calories I needed to gain then eventually maintain weight. I also used the food pyramid guide to create a healthy meal plan each day. This says you need a certain amount of non-saturated fats, which I wasn’t allowing myself. I made a lifestyle change. I used my own strategies to help me. I never skip breakfast and eat about every 3 hours 4x per day. Dividing my breakfast and lunch. I don’t have seconds. Instead I might have a little treat after dinner. When I find myself board or stressed and wandering around searching for food I ask myself; do I feel hungry or am I just bored, stressed out or maybe even thirsty? If I’m not hungry I can distract myself by reading, exercising, or enjoying a cup of herbal tea. I keep my unhealthy binge foods out of the house. If it’s something that will haunt me until it’s gone I don’t even bother buying it to torture myself.

By the time my wedding day came I had gained some healthy weigh back. I looked and felt healthy. It was a beautiful day. I look back at pictures and Bob and I looked amazing. Two kids and 20 some odd years later I have maintained my current weight and I feel great. I have my 5 pound range. If I go below I increase healthy calories and if I gain I decrease calories and increase exercise. A balancing act that I will continue for the rest of my life. Along my journey I have been blessed to have met some wonderful and influential people. I have fallen in love with fitness. It has become my passion to continue to share my love for health and fitness with others.

MY STORY......Wendy

Even as a young child, Wendy constantly struggled with food and ultimately her weight. With roots stemming from a meat and potatoes father and his 12 siblings who were fondly referred to as "big boned" and an Italian mother with culinary talents fit for the Gods, the odds were already stacked against her. From the beginning food was the center of the universe, the symbol of love, friendship and family. During grade school clothes shopping began in the "chunky" department and by middle school, gravitated to the polyester stretch pants and smock tops of the "woman's" section that had to be severely hemmed. By high school, even though she was unhappy with her weight and how she felt about herself, Wendy continued to turn to food for reward, relief, and comfort. Rock bottom hit when she had been labeled as obese during a physical exam.

Obesity by definition is the state of being well above one's normal weight. A person has traditionally been considered to be obese if they are more than 20 percent over their ideal weight. That ideal weight must take into account the person's height, age, sex, and build. Obesity has been more precisely defined by the National Institutes of Health (the NIH) as a BMI of 30 and above. (A BMI of 30 is about 30 pounds overweight.)

That is when the decision was made to do something about her weight. But back in the day what we knew about diet and exercise pales to what research has uncovered today. Where to begin? The grapefruit diet, the soup diet, the no carbohydrate diet, the Atkins diet, the ice cream diet....or maybe the magic was in the diet chocolates, diet pills, anti-cellulite creams, plastic exercise suits, or latest infomercial. Not knowing where to begin and not seeing any results with any of the diets that her diabetic mother tried, the decision was made to just cut out all desserts from her diet, except for on Sunday (however, if the Sunday came and went and a dessert was missed, then she would wait until the next Sunday to indulge). Now that is a big nut to crack at any age! But the goal had been set, the vow had been taken and what did she have to loose if it didn't work out? But low and behold, the calorie deficit created by the lack of these simple carbohydrates equals about a pound a month! Knowing that she was onto something, a second goal was set to eat smaller portions. Back went the dinner plate and out came the luncheon plate at meal times. This was interlaced with the purchase of her very own 12 speed bike to get from Point A to Point B. Now an element of exercise was injected into the equation and we are talking more like a 3,500 calorie deficit or a pound every two weeks!

Brace yourself, here comes a pitfall: If a little is good, a lot has to be better. Right? WRONG. It had gotten to the point where if a couple of pounds needed to be shed, or a dress size dropped, skipping meals or even starvation worked wonders. After the initial pangs of hunger came and went you learned to ignore the feelings of deprivation, dizzy spells, headaches and heart palpitations. That is until the day came that she passed out and broke her nose while visiting a friend in the hospital from not eating. Intervention was imposed and adjustments in diet, exercise, self perception and the thought process were made. That is when Wendy found her first love in Group Fitness. It started at Gloria Stevens, when the leader came and grabbed you off of those damn torture machines designed to shake, rattle and roll the fat off of you and do exercises together in the middle of the room.

Even though I entered the fitness industry right after that hospital experience I was still riding the weight roller coaster throughout the years. It wasn't actually until I joined Weight Watchers with a friend that I found the final key to successful weight loss and weight management. I would punish myself in the exercise arena in hopes of shedding a pound or two only to immediately consume them again by making bad food choices. But with the exercise knowledge I obtained working in the fitness industry and the WW program I managed to achieve and maintain a healthy weight. Is this to say that I have totally attained? Heck NO, not at all. I still suffer from food amnesia and have weight loss goals, like shedding those few pesky pounds that snuck up on my belly and thighs when I wasn't journaling my food and sticking to my exercise program. It might not seem like much, but past history reminds me that 5 pounds can turn into 25 or 50 much too quickly.

There isn't a day that goes by that I don't have to think about what I am eating and why. Then there is the knowledge that exercise will always be an intricate part of my life, so I'd better find something I like doing or I'm not going to stick with it. Group fitness is my first love because there we are all on a level playing field, dealing with the exact same issues. A place where we are able to have fun while sweating and reaching our "health and fitness" goals together. There are no quick fixes or short term answers. This physical pursuit is a lifelong commitment of healthy eating habits and fitness practices.

Come take the journey with us.

Ally & Wendy

241Fitness

Week 8: Commit 2 Be Fit / Stop Stress

7 Ways to Stop Stress Now

Someone once said, "A diamond is just a lump of coal that has withstood a lot of pressure."

Sure, stress can motivate us to get things done — that's the upside. But the downside can be ugly. Is YOUR stress spiraling out of control? Four major sources of stress (especially during the holidays) are: fantasies, family, food and finances. Stress, according to a study in the New England Journal of Medicine, can lead to physical problems such as ulcers, headaches, hair loss, high blood pressure, and can accelerate some effects of aging. We also know that stress may contribute to emotional upheaval — irritability, anger, binge eating and even depression. During these next few weeks the temptation is to want it all. We often get so caught up in the eating, drinking, partying, and shopping that there is no time left for spiritual reflection and quiet nurturing.

Here are 7 easy strategies — one for each day of the week — to help you meet stress head-on and conquer it:

1) Breathe: Yes! It's that simple. Breathe deeply, but don't hyperventilate. Inhale as though you were sniffing a delightful scent. Then stre-e-e-tch your arms high over your head as you slowly and completely exhale. Paced respiration (taking a deep breath in to the count of 4 or 5 and slowly exhaling) is a new behavior modification technique that can decrease the frequency of hot flashes by up to 80 percent! Breath work is promoted by the North American Menopause Society and the American College of Obstetricians and Gynecologists, who emphasize that it is free and has no side effects.

2) Set boundaries: Just like the stressed-out mom who sat in the playpen to keep away from the children, you can erect some barriers. Decide WHAT you will do — and WHEN. Better still, decide what you won't do and dare to say "NO." Try to avoid anything and anyone, who you know can push your buttons. Sometimes easier said then done....especially this time of year with work obligations, parties and family gatherings. Try to keep your sense of humor and wits about you. Ho-ho-ho....

3) Clarify your goals: Decide exactly what needs to be done and plan a smart way of accomplishing each task. Then give yourself a pat on the back every time you achieve even one of your goals, no matter how small.

4) Put yourself first: That's right! If you aren't functioning at your peak, your work and your relationships will suffer. Find time for yourself, and try to do at least one relaxing thing each day: Take a bubble bath, or read a chapter of a favorite book, sit still for 5 minutes or put your feet up, call a friend for a short pep talk, take a lunchtime walk, schedule time for an exercise class, a massage, a movie.......the possibilities are endless.

5) Give yourself a break: It's okay to goof off, take a mental health day, do lunch, miss a deadline, pop the cork every now and then. In six months or 10 years, who will remember? Who have you every heard say, in the "golden" years of their lives, that they wished they had worked, worried or stressed more? NO ONE, so just give yourself permission to LIVE LIFE in the moment!

6) Get spiritual: Get in touch with your spiritual values, and align your plans and activities with them. For instance, read an inspiring book, then figure out how to incorporate what you learned into your day-to-day life. Sign-up for a daily e-mail inspirational message or invest in a tear-away daily calendar with inspiring quotations or a thought of the day. Music can play a spiritual part in de-stressing your life. Put on a soothing instrumental or nature inspired CD, close your eyes for just a moment and let the music take you away. Go outside and smell the air, the flowers and the trees. Feel the wind, sunshine or rain on your face. Listen for tiny sounds. Light a candle, or two, or three... and watch them flicker. Take a moment every day to marvel at the wonders all around you.

7) Take five: Right now, stop what you are doing to cherish the moment. The most constant element in our lives is change. What happened five minutes ago can't be re-lived and what will happen five minutes from now is promised to know one. We continually struggle to change, control and manipulate what has happened, what will happen, or other people and their emotions or actions. The only person you can change is yourself. The only thing that certain in our lives is what is happening in the here and now. Despite how cliche' that may sound....it's the indisputable truth leaving me with no more to say.


Silence is loud.

Research from : John Hopkins University Press - Menopause Matters by Julia Edelman, MD

Articles by: Sally Hammond and Estelle Sobel - Quote from psychotherapist: Mark Gorkin

Week 7: Commit 2 Be Fit / Measure Your Exercise Intensity

Measuring Your Exercise Intensity


In November of '99 the US Surgeon General Office released its very first report on Physical Activity and Health that stated: "Lack of physical exercise is detrimental to your health." The report went on to site that more than 60 percent of adults do not achieve the recommended amount of regular physical activity. In fact, 25 percent of all adults are not active at all. Statistics revealed that sedentary living is comparable to smoking 1 pack of cigarettes a day. According to the report 250,000 persons suffer death annually due to lack of physical activity (approximately the same number who die prematurely from smoking) and those numbers are nearly doubled a decade later. Further research has shown that poor diet and lack of physical activity has lead to 65 percent of the American adult population being obese. However, through a decrease in caloric intake and an increase in daily activity, most Americans can improve their health and quality of life.


What it takes to improve quality of life all depends on where your starting from. The American College of Sports Medicine guidelines for aerobic exercise is a minimum of 20-60 minutes of continuous aerobic activity, 3-5 days per week at 55-85% of your heart rate reserve (based on resting heart rate). I know that you have heard this from me before, but the reason I am mentioning it here again is because there is a parallel relationship between cardiovascular fitness and your resting heart rate response. Periodically checking your resting heart rate, for one full minute prior to rising in the morning, will help to establish the strength and efficiency of your stroke volume as well as the efficiency of your exercise program.

Karvonen Heart Rate

To find your personal target heart rate subtract your age from 220 (maximum heart rate), subtract your resting heart rate, multiply by the desired range (55% - 85%), add in your resting heart rate, divide by 6 to obtain a ten (10) second count.

Age ___________ Resting Heart Rate (RHR) __________

1) 220 - ______ age = ________ Maximum Heart Rate
2) ______ MHR - ______ RHR = _______ Formula Heart Rate
3) ______ FHR x .55 = ________ Intensity / Low End
4) ______ I/Low + _____ RHR = _______ Target Heart Rate /Low
5) ______THR ÷ 6 = _________ 10 Second Count

Repeat steps #3, 4 and 5 for High End.

3) ______ FHR x .85 = ________ Intensity / High End
4) ______ I/High + _____ RHR = _______ Target Heart Rate/High
5) ______ THR ÷ 6 = _________ 10 Second Count


Your personal cardiovascular target heart rate zone is between
____________ to ____________ beats for a ten (10) second count.


Although use of the Karvonen formula is the most accurate way to determine your actual training heart rate, it may not always be practical. The following are two other forms, although less accurate, of determining whether or not you are training efficiently.

Rate of Perceived Exertion

How hard do you think your working out? In 1986, the American College of Sports Medicine released the revised BORG scale or RPE scale that follows a scale of 1-10 (much like a doctors pain scale).

RATING / DESCRIPTION
0 - nothing
1 - very light
2 - light (walking)
3 - moderate
4 - somewhat hard
5 - heavy (feel it but can continue)
6 - " " "
7 - very heavy(very strenuous)
8 - " " "
9 - very, very heavy (fatigued)
10- sub-maximal (can't continue)


If you still can't figure the above RPE scale out, here it is in layman terms:

RATING / DESCRIPTION
1 - I'm watching TV and eating bon bons
2 - I'm comfortable and could maintain this pace all day long
3 - I'm still comfortable, but am breathing a bit harder
4 - I'm sweating a little, but feel good and can carry on a conversation effortlessly
5 - I'm just above comfortable, I'm moist around the edges, but can still talk easily
6 - I can talk, but am slightly breathless

7 - I can talk, but I don't want to. I'm sweating like a pig
8 - I can grunt in response to your questions
9 - I am probably going to die
10-Too late...I'm dead

Talk Test

This is a simple but effective adjunct to heart rate or RPE methods. You should be able to talk and breathe comfortably, deeply, and rhythmically during any and all portions of the aerobic activity.

Although these are fairly easy assessments of exercise intensity, most people generally OVER ESTIMATE how hard they are actually working out. Therefore, the tried and true method still involves your heart rate response. So take your pulse and do the math. Find out how hard you should be working and how hard you are actually working. Time is precious and when it comes to exercising there is no sense in just spinning your wheels!



Written by: W

Week 6: Commit 2 Be Fit / The Importance of Exercise

The Importance of Exercise

As I sit here before an empty computer screen to discuss the importance of exercise I ask myself, "Where do I begin?" I know basically what I would like to accomplish but how I get myself from point A to point B is quite another story. Perhaps my predicament is a fitting parallel to the one you might be experiencing when you think about starting an exercise program. I have some good news; the words that follow are designed to provide you with some straight forward information for developing a healthy lifestyle and personal exercise program.

The cornerstones of any sound exercise program are knowledge, safety, moderation and the concept of progression. use the following information as a foundation, it is based on guidelines established by the American College of Sports Medicine, who promote the importance of a regular exercise program as a means of improving your health and quality of life. The ACSM has set this framework as the "minimum" requirements for the average healthy adult, but they are by no means intended to serve as the finished product. You have to build on these general guidelines and continue to decorate your personal exercise program as you go. When establishing any program don't adhere to the old adage of "no pain - no gain" or the "more is better" philosophy. Start with the basics, listen to your body, and progress at a safe and comfortable pace. But continue to move forward: crawl, walk, run.....design, build, and then decorate.

What is exercise? When I hear people say to me, "I go up and down the stairs doing laundry" or "I stand at work all day long." I think,okay and we all wake up and breath in and out every day. What I am trying to say is that these are things the body is already accustom to doing and it is not enough stimulation to promote the pursuit of health or initiate any physical changes.

Webster's definition: ex·er·cise [ éksər siz ]
noun (plural ex·er·cis·es)

1. physical activity: physical activity and movement, especially when intended to keep a person or animal fit and healthy. Regular exercise is important.
2. physical movement: a physical movement or action, or a series of movements or actions, designed to make the body stronger and fitter or to show off gymnastic skill (often used in the plural) warm-up exercises.

Basically exercise in it's purest form is a chunk of time set aside with the sole intent of challenging the musculoskeletal and cardiovascular systems of the body beyond a state they are currently accustom to. This type of deliberate exercise is beneficial in increasing longevity as well as having a positive impact on your health. The list below highlights some of the physiological benefits of regular aerobic exercise.

• Decreased Risk of Coronary Heart Disease
• Reduced Hypertension (blood pressure)
• Improved Blood Lipids and Lipoproteins (reduced triglycerides, total cholesterol, and increased HDL)
• Enhanced Cardiac Function (lower resting heart rate, increased stroke volume, higher oxygen uptake, increased metabolism)
• Strengthens the Skeletal System
• Healthier Lean to Fat Body Mass Ratios
• Decreased Stress

In short, a significant way to increase the overall quality of your life is through a balanced exercise program containing all five components of fitness.

1. Cardiovascular Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibilty
5. Body Composition

Basic Training 101
Cardiovascular endurance or aerobic exercise is a basic component to overall health and fitness. The word aerobic means: "with or in the presence of oxygen". Oxygen is a necessary element needed for prolonged activities. Aerobic activities are best characterized as those activities that are rhythmical, continuous in movement, involving the major muscle groups and are able to be maintained for prolonged periods of time. Walking, jogging, bicycle riding, and dancing would all be considered aerobic exercise. Cross training is very important when it comes to cardiovascular fitness. You should alternate your physical activities to reduce boredom, decrease your chance of injury, and promote symmetry and muscular balance.

Frequency, Duration and Intensity of Aerobic Exercise (minimums)

Frequency: 3-5 days per week

Duration: 20-60 minutes of continuous aerobic activity

Intensity: 60%-90% of maximum heart rate or 55%-85% of heart rate reserve (based on resting heart rates)

Muscles: Use 'em or Lose 'em!

Every move we make involves our musculoskeletal system. Muscle is a metabolically active tissue with the ability to relax, contract, and produce force. Strength training is the process of exercising with progressively heavier resistances for the purpose of strengthening this system. Endurance training is the process of overloading the muscles so that their need for oxygen is increased. Simply put, exercising with lighter weight, working the muscles more frequently and using a higher number of repetitions as well as calisthenic exercise will increase muscular tone and endurance. The concept of progressive overload and the S.A.I.D. (Specific Adaptation to Imposed Demands) principle suggests that muscle will adapt ONLY to the demands placed on it. By systematically challenging our muscles, we cause changes to occur starting at a cellular level. With the appropriate training stimuli muscle fibers become larger and stronger (hypertrophy), and without it they become smaller and weaker (atrophy). Such is the case of someone who has experienced a broken limb. Some of the beneficial effects of strength training include changes in connective tissue (ligaments and tendons), increased bone density, improved posture and basic overall improved fitness. During the first 30 years of life, strength and muscle mass increase steadily as we grow. Over the next 30 years, our lifestyle has a direct effect on the retention of the strength and endurance we have developed. Research shows that a sedentary lifestyle contributes to a steady deterioration of muscle mass at the predictable rate of 1/2 pound per year. So, even if our body weight remains the same you have to ask -what is happening to the lean / fat body composition ratio of someone who does not do weight training? Because muscle, unlike fat, is active tissue physiologists estimate that every pound of muscle increases the resting metabolism by almost 50 calories per day. The bottom line here is that the more muscle mass we have the more we can eat..... I mean the more calories we burn, even at rest! P.U.M.P. class anyone?

Frequency, Duration and Intensity of Strength Training

Frequency: at least 2 days per week

Duration: 1 set of 8-10 exercises involving the major muscle groups

Intensity: 8-12 repetitions

Now That Is Really Stretching It

Flexibility is a side of fitness that is often overlooked. Flexibility by quick definition is the range of motion around a joint. Stretching exercises are used to maintain or even increase this range of movement - along with aiding in the prevention of muscle soreness. Stretching in the warm-up, between sets, and as a cool down (final stretch) can be very beneficial for preparing the muscle for movement or development, aiding in contractile ability, and helping with injury prevention. The final portion of any workout should consist of 5-10 minutes of static stretching and relaxation exercises. Since your muscles are already warm, now is the time to do some deeper stretches using more tension and greater ranges of motion. The stretch positions should place the muscles being stretched into a position of elongation greater than their normal resting lengths. These positions should be held for at least 10-30 seconds, but preferably 60 seconds or longer. Note that these times are based on a nominal age of 2o years old. Studies have proven that for every decade of life after the age of 20 effective stretching times increase by much, much more. (i.e.: if your in your 20's/ hold each stretch for a minimum of 30-50 seconds, at ages 30-39 / 40-60 seconds, 40-49 / 50-70 seconds, and so on.... I could be here all day!) Remember throughout your stretching routine to breathe slowly and deeply. Try to relax and enjoy it. If your not sure about this, check out the Chi-lates classes we offer. They will give you a guided tour of a full body stretching routine.

The Bottom Line

Find a cardiovascular activity (or two, or three) that you enjoy doing and do it at least 3-5 times per week. Pick up a pair of weights and start to move your major muscle groups. But remember to give the muscle building workouts a day or two of rest in between to promote tissue repair. The boot camp and PUMP classes will cover all those bases for you. Then breathe, stretch, and relax - do Pilates, Yoga, or T'ai Chi. Create this time for yourself, schedule your workouts in your day planner as if they were a dinner date, massage or doctor appointment. If your at a crossroads and don't know where to turn try group fitness classes. A certified instructor will safely guide you through all 5 components of fitness in a neat little one hour package and you won't have to think about any of it or workout alone!

Written by: W

Week 5: Commit 2 Be Fit / Healthy Weight Loss

Healthy Weight Loss

In general, most people think that in order to lose or gain weight all they need to do is cut back or increase the quantity of food they eat. Managing weight in a healthy manner involves much more. It requires the incorporation of Behavior Modifications, Nutritional Education, and understanding of how the body needs to metabolize carbohydrates, fats and protein proportionally.

Basal Metabolic Rate or BMR

The minimum energy (calories) required to sustain life processes in the resting state. The BMR (which includes Resting Metabolic Rate, RMR) usually accounts for approximately 60-75% of your daily energy expenditure. Obviously, it "costs" a lot of energy to maintain cardiac function, neural function and repair the body's cells and structures, even in the absence of physical activity. The BMR rate is directly related to fat-free body mass: muscle is metabolically active tissue, the more muscle mass you have the more calories you burn!

You might be surprised to learn that most adult women have a BMR of at least 1,2oo kcal/day and men 1,500. In many cases, the values for both genders are several hundred kcal/day higher. These values are the absolute minimum daily dietary intake requirements in weight-management attempts. There is no question that significantly reducing calorie intake will lead to an initial weight loss. However, it is proven that within a relatively short period (2-3 weeks) the body adjusts its BMR downward in response to the decreased calorie intake . As the BMR decreases, the effect of drastic dieting on creating a negative energy balance is attenuated, slowing or even halting further weight loss.

BMR Formula


Weight _________ Height (inches) ________ Age ________

Women:
1) ________ (weight) x 4.3 = ___________________

2) ________ (height/inches) x 4.3 = ____________

3) Add #1+2 together = ____________

4) Sum of #3 ________ + 655 = _______________

5) ________ (age) x 4.7 = ___________

6)Subtract #5 from 4 = ___________ (BMR)

Daily Caloric Intake Needs

5) _____________ (Basal Metabolic Rate)

X _____________ (Activity Levels: 1.8 pro; 1.4 typical; 1.2 sedentary)

6) _____________ Daily Intake


Weight Loss
To optimize body fat weight loss, you should exercise more and eat fewer calories. A reasonable weight loss goal is 1 - 2 pounds per week, however, improving body composition (i.e., gaining muscle and losing fat) may result in weight maintenance but a change in lean to fat ratios.
To achieve weight loss, decrease your food intake by 500 calories per day. (However, do not consume less than 1200 calories per day!)
_______Daily Intake - 500 = _____________ For Weight Loss


Weight Gain
To gain the right type of weight (lean muscle mass), you should engage in a weight training regime and eat an additional 350 calories per day. At a rate of 2,500 calories per pound of muscle mass, you must increase your food intake and add additional calories to cover the "cost" of weight training at a rate of 200 calories for each (1) hour of weight training.
________Daily Intake + 350 = _____________
200 x ______ (# of hours training) = _________
Add together ___________ For Weight Gain

*Include an extra 300 calories (pregnancy), 500 calories (breastfeeding).



The Calorie Breakdown

The formal definition of a calorie is the amount of energy expended in raising the temperature of one gram of water to one degree Celsius. So calories are merely a way of measuring the potential heat in foods we eat. Proteins, carbohydrates and fats are 3 nutrients that provide calories the body needs to sustain life. Many people believe protein and carbohydrates are "good" calories and fat calories are "bad". In reality, they all serve a vital purpose in our diet but they are not all created equal.

• 1 gram protein = 4 calories
• 1 gram carbohydrate = 4 calories
• 1 gram fat = 9 calories
• 1 gram of alcohol = 7 calories (alcohol is not considered a nutrient since it doesn't contribute to the growth and repair of body tissue)

Protein is the body's major building material. each protein molecule is made up of subunits called amino acids. 20 different amino acids are found in the body, 11 of which it is able to manufacture on its own. The remaining 9 are considered essential and must be consumed through our diet. Meat, fish, poultry and dairy products contain all the essential amino acids and are therefore considered complete proteins. Vegetables, grains and nuts do not provide all the essential amino acids by themselves; however, these incomplete protein foods can be combined to get all of the essential amino acids.

Carbohydrates are divided into 2 types: complex (grains, nuts, fruits and vegetables) and simple (sugar, cakes, cookies, candy). Complex carbohydrates are the body's best source of energy. Once consumed they are broken down into glucose - the only form of energy used by the brain and nervous system. Glucose can be stored in the liver and muscles where it is transformed into glycogen and used for fuel during exercise.

Fat is essential for carrying fat-soluble vitamins (A,D,E & K) into the body. Polyunsaturated fat (vegetable oil, nuts, seeds, wheat germ) has linoleic acid, an essential fatty acid needed to ensure proper growth in children and to make hormones and cell membranes. Only a tablespoon a day is needed to meet the basic nutritional needs. However, fat promotes satiety and people trying to lose weight should not limit their fat intake to less than 20% of total calories.

The simple truth to losing weight still applies: To lose one pound of body fat, one must burn an extra 3,500 calories beyond what your consuming. This is best accomplished by eating less and exercising more.

Metabolic Syndrome or Syndrome X

Metabolic syndrome is a cluster of abnormalities related to obesity and high blood sugar that have grave consequences. In 1998, the World Health Organization proposed criteria for metabolic syndrome. the criteria include hyperinsulinemia (high insulin levels in the blood), or high fasting glucose, or diabetes, as well as two of the following:

1)abdominal obesity with a waist-to-hip ratio of over 0.9; a body mass index (BMI) of >30; or a waist girth over 37 inches

2) dyslipidemia ( abnormal lipids, including cholesterol), with a serum triglyceride of 150 milligrams per deciliter or more; or a high-density lipoprotein (HDL) "good cholesterol" of less than 35 milligrams per deciliter

3) blood pressure of 140/90 millimeters or more; or taking medication for high blood pressure

Other risk factors include being postmenopausal, eating a high-carbohydrate diet and leading a sedentary lifestyle. Having syndrome X doubles the risk for heart disease and increases the risk of stroke by 75%. Weight reduction is the cornerstone of treatment for metabolic syndrome, as well as diabetes and heart disease for those who are overweight. Nutrition strategies that address this increasingly common threat to overall health include the Mediterranean Diet. The following link will direct you to some of the latest research and updates about the Traditional and Mediterranean Diet Pyramids: http://www.oldwayspt.org/med_pyramid.html

Tools for Success

View the Traditional Food Guide Pyramid, check out serving sizes and portion control at: http://www.mypyramid.gov/

Log your progress and get recipes or menu plans: http://www.realage.com/

Looking for free on line tracking sheets: http://www.sparkpeople.com/ or http://www.fitday.com/

If more help is needed visit: http://www.weightwatchers.com/plan/index.aspx to find a support group near you or recruit the help of a licensed nutritionist to create and monitor a food plan specifically for you.

Written by: W

Week 4: Commit 2 Be Fit / Understanding Your Risk Factors

Understanding Your Risk Factors

BMI & Waist to Hip Ratios

Is your weight ultimately affecting your health? Find out if your Body Mass Index and Waist to Hip Ratios are putting you at risk.
Both Body Mass Index (BMI) and Waist Circumference (WC) can be useful measures of determining increased risk for various diseases. According to the National Institutes of Health, a high WC is associated with an increased risk for type 2 diabetes, dyslipidemia, hypertension and cardiovascular disease.

WC can also be a useful tool for those people categorized as normal or overweight in terms of BMI. (For example, an athlete with increased muscle mass may have a BMI greater than 25 - making him or her overweight on the BMI scale - but a waist circumference measurement would most likely indicate that he or she is, in fact, not overweight). Changes in your waist circumference over time can indicated an increase or decrease in abdominal fat. Keep in mind that increased abdominal fat is associated with an increased risk of heart disease.

Waist Circumference

Are you an apple or a pear shape? The waist-to-hip ratio of having to carry excess weight closer to the heart, apple shape, has become increasingly recognized as a good indicator of cardiovascular disease risk. To calibrate your ratio take a waist measurement at the narrowest circumference, and a hip measurement at the greatest circumference with the feet together.
Now pull out your calculator and do the math of:


________ waist ÷________ hip = _______ Waist/Hip Ratio


Body Mass Index

Body Mass Index (BMI), or the relationship between height and weight, is one of the most accurate ways to determine when extra pounds translate into health risks. Along with body fat analysis and Waist to Hip Ratios, BMI is another measure which takes into account a person’s weight and height to gauge total body fat in adults.

BMI is calculated as follows: BMI = Wt ÷Ht 2 x 705


Weight (lb.) _________ Height (in) _________

_____ height in inches x _____ height in inches = _________ ht 2

______ weight ÷ _____ ht 2 =______ x 705 = ________ BMI

Someone with a BMI of 26 to 27 is about 20 percent overweight.

A BMI of 27-30 indicates 20-40 percent above a normal weight.

A BMI of 30-35 is 41-100 percent above a normal weight and considered obese.

A BMI of over 35 is seriously obese at more than 100 percent above their normal weight.

The higher the BMI, the greater the risk of developing additional health problems. Heart disease, diabetes and high blood pressure are all linked to being overweight. A BMI of 30 and over increases the risk of death from any cause by 50 to 150 percent.

According to health experts, people who are overweight but have no other health risk factors (such as high cholesterol or high blood pressure) should eat healthier and exercise to keep from gaining additional weight. For people who are overweight and also have health risks, they recommend trying to actively lose weight. Be sure to consult your doctor or other health professional before beginning any exercise or weight-loss program.
In June, the federal government announced guidelines which create a new definition of a healthy weight -- a BMI of 24 or less. So now individuals who fall into the BMI range of 25 to 34.9, and have a waist size of over 40 inches for men and 35 inches for women, are considered to be at especially high risk for health problems.

Since BMI uses total body weight (i.e., not estimates of fat and lean body mass separately) in the calculation, it does not discriminate between the over fat and the athletic, more muscular body type. Therefore, body composition assessments and waist to hip ratios should both be used in conjunction with BMI.

Having a baseline and knowing where you currently stand becomes the cornerstone of a successful weight-management program and healthy lifestyle. With this knowledge and understanding you can set realistic goals. If weight loss is a primary concern set a goal of reducing your body weight by 10 percent. After this primary goal has been met, it is easier to identify the next reasonable and achievable goal. Always take into consideration there are no quick fixes or short term answers. This physical pursuit is a lifelong commitment of healthy eating habits and fitness practices.

For easy BMI calculations follow this link:
http://www.weightwatchers.com/health/asm/calc_bmi.aspx

Written by: W

BMI RISK WAIST-TO-HIP RATIO







MEN WOMEN

• 22-24.99 --- very low --- < .85 --- < .80






• 25-29.99 --- low --- .85 to .89 --- .80 to .84






• 30-34.99 --- moderate --- .90 to .99 --- .85 to .95






• 35-39.99 --- high --- 1.00 to 1.10 --- .96 to 1.05






• >40 --- very high --- > 1.10 --- > 1.05

Adopted from Hoeger, W & hoeger, S. principles and labs for Physical Fitness and Wellness