Fitness

If you think all you can do is walk or run on a treadmill, think again. Although a treadmill can transform six feet of space into a three-mile track, you don’t have to limit your activity to traditional treadmill exercises. A treadmill can literally be your own personal trainer, transforming a boring walk in to so much more.

It’s almost that time of the year again. With all of the parties and social events during the winter holiday season, it’s no wonder so many of us gain weight. According to a study conducted by the National Institute of Child Health and Human Development (NICHD) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), most Americans put on a little over a pound, on average, during the winter holiday season. This doesn’t seem like a lot, but the bad news is that most people keep this weight on!

I want you to do a little experiment. Get an ice pack, and get a watch with a timer. Put the ice pack on your thigh, and start the timer. After 1 minute has elapsed, remove the ice pack.

Now take a look at your skin. What color is your skin where the ice pack was laying? For most, the skin will look white / blanched.

Now put the ice pack on your other thigh and leave it there for 5 minutes. After the 5 minutes have elapsed, remove the ice pack.

What color is your skin now? Most people will find that their skin will be red. And if your skin turns red after only 5 minutes, you’ll probably find that it turns really red after 20 minutes.

When your skin begins to cool, the initial reaction is constriction (shrinking of the diameter) of blood vessels. This happens after a short period of time (1-2 minutes for most people). The result of constriction of the blood vessels is that “whiteness” or blanching.

As many of you probably know, Apple released the highly anticipated iPhone 3G on July 11th. Being a gadget fanatic myself, I was one of those excited customers dying to get my hands on one. Though I wait for my new 3G to come in, I still get to enjoy all the wonderful perks that came with the new iPhone 2.0 software update released upon the 3G’s arrival. With this update came many new features and applications.

The new iPhone software not only offers better email management, maps and customization, the new applications are taking the whole mobile phone experience to an entirely new level.

You see, iPhone offers a new “applications section” where you can pick and choose easy to use programs. From the long list of “apps”, as they call it, you can choose from a large variety of programs that help you get the latest sports scores, find the nearest gas station, or even calculate a tip when dining out.

Some people just can’t stay away from the scale. Others are convinced there is a magnetic force that draws them to the wicked device. No matter how hard they try to avoid it, all of a sudden they are standing on the evil machine staring down at the display waiting for the verdict. For some it is an addiction and for others, just a curiosity. The problem arises when the results begin to dictate our mood, our diet, and our self-esteem.

Sometimes I think the person who invented the scale should be shot. It’s amazing how those little numbers representing your weight can absolutely ruin your day.

Have you ever heard the saying “a lazy man works twice”? It’s ironic, but we often end up doing twice the work by trying to take shortcuts in life.

When it comes to fitness, dieting is number one on the shortcut list. Most people think you should be able to physically “work” the weight off without dieting. No matter how much I encourage people to work as hard on their eating as they do in the gym; some people just have to learn the hard way.

This experience is most obvious during intense training like our Boot Camp program. Most of our boot campers have never worked as hard as they do during Boot Camp. When you’re working that hard you expect results - and when you don’t get them you are devastated. Besides, you put in the same energy as the girl next to you who seems to be dropping weight by the minute. The difference is you are trying a shortcut and your shortcut isn’t working.

Over the last several years there have numerous studies that point to the importance of weight training for women, especially for women over 40. However, there are still many women that do not include weight training as part of their routine. How many of you have walked into a gym, and see the cardio theatre full of women and only a few women in the weights area? Or how many of you have a set of weights at home sitting in the garage collecting dust? It’s time to dust off your weights and start using them again! If you’re still not convinced, here are some compelling reasons why you need to add weights to your workout routine:

You’ve probably seen it in the gym, and you may have even tripped over it from time to time. It’s that low-to-the-ground, often dusty piece of cardiovascular equipment known simply as the rower. Despite its infrequent use, it actually provides a fantastic workout and has several advantages over other traditional cardio machines. For one, it provides a full-body workout unlike the incredibly popular bikes and treadmills that are almost always occupied.

In order for your cardio workout to be effective, you need you be able to measure the intensity you’re working at. This will help you to achieve your goals more quickly and avoid burnout or injuries. Here are some simple ways to measure the intensity of your exercise.

“8 to 20” Scale

On this scale, 8 would be very light exercise, and 20 would be the most difficult exercise you’d be able to do. Moderate exercise would be about 12 on a scale of 8-20.

Target Heart Rate

If you’ve hit the gym lately, chances are you’ve been battling the New Year’s crowd. Unfortunately, many of these January gym rats quickly turn into rest-of-the-year couch potatoes faster than you can say “New Year’s resolution.” The diet and exercise plan lasts for a week or so, and then reality sets in. How can you institute changes that will be more lasting? Follow our tips, compiled from the advice of your favorite MFT fitness experts.

This is the time for New Year's Resolutions. Eyes are set on goals, hopes and dreams. As I reflect this morning on all I want to be and all I am not, I remembered this song, "River of Dreams". This was the first song Steve and I danced to when we first met...on his hardwood floors in the middle of his house alone. It was the beginning of a great life together. At that moment, I didn't care who either one of us use to be - that didn't matter anymore. What mattered was the now...the future.

Diet and exercise is not hard but it takes time. Unfortunately time is not something most people have a lot of. Ironically, people end up wasting a lot of time because they don’t manage their time wisely. They spend too much time doing one thing, not enough time doing important things, or wasting time doing anything and everything but the right thing. When people feel as though their effort does not match their results, they give up.

I want to encourage you! Here are three simple steps to help you make the most of your time.

Have you heard of The Bar Method? It’s the slight movement workout that will leave your entire body hurtin’, but wanting more. More intense than Pilates or Yoga, the Bar Method is a routine that’s designed to work every muscle group in your body – and celebrities like Kelly Ripa and Drew Barrymore swear by it. Ripa even had news hunk Anderson Cooper sweating on the studio floor in an on-air workout.

Have you ever wondered what Sumo wrestlers eat to look the way they do? Recently, out of curiosity, I decided to do my own research and I was shocked at my findings. The Sumo diet looked a little too familiar.

First, Sumo wrestlers typically eat only two times a day, skipping breakfast to keep their metabolism low. This is also a common practice in America. Whether it’s a lack of time or appetite, many people skip breakfast. I don’t know about you, but the next time I’m tempted to skip breakfast I’ll picture myself as a Sumo wrestler.

The next rule for the overweight athlete is to nap after eating. Their secret to gaining weight is to sleep for at least 4 hours after each meal. Although most American’s don’t take 4-hour naps, we typically return to our office chair with little activity.

One of my all-time favorite exercises is the Wall Sit. And though I like doing it personally, that’s not the reason it’s my favorite exercise. I like teaching it to others, and watching them experience “the burn” for the first time. The look on their face is priceless.

Since this is an article, I will be denied the pleasure of watching your face the first time you feel “the burn” – But I’m not going to let that stop me or you. All you need to do this exercise is a wall, a stop-watch or timer, and some intestinal fortitude.

Maybe you’ve heard of the Wall Sit, and perhaps you think you already know how to do it. If so, get ready for some new twists.