Remembering Farrah Fawcett and Michael Jackson

too bad we don't stay young forever

Posture and Movement Assessments

I have a confession to make. From the minute I first see you, I am watching your posture and the way that you move and looking for way to improve you. Are your feet turned out? Do your shoulders round? Or are they elevated? Is your head forward? Does your back arch? Do your knees move in our out? If you answer yes to one or more of these questions, you have muscular or structural imbalances that need to be addressed in your exercise program. In many cases, certain exercises should be avoided to minimize risk of injury, and other exercises should be included to help correct the imbalance. For example, someone with rounded shoulders should avoid overhead shoulder exercises and strengthen the muscles that pull the shoulders back.

Posture can be addressed statically, basically in a stationary position, and dynamically, while moving. In addition to casual observations of movement, several assessments allow us to do a more focused evaluation. Here are two of the most common:

Overhead Squat Assessment: This consists of a squat with arms held above the head. Here, I'm looking for whether the heels lift, feet turn out, knees move in/out, low back arches or rounds, or the body leans forward.

Single Leg Squat Assessment: In the single leg squat assessment, look for whether the feel flatten, knees move in or out, or the hip shifts. These observations indicate imbalances in the calves, thigh muscles, back, core and shoulders that should be addressed in training.

Core Training and Stablility

There are 29 core muscles that work together to keep the body stable as it generates force, absorbs force, changes direction and moves in multiple different planes of motion. An effective functional exercise program trains your core to do all of this. Rather than training in isolation, we integrate core training into many exercises for other body parts. Ultimately, a core that is stronger while performing movements can improve your overall performance and strength and reduce risk of injury.

If your core training program consists mainly of crunches, leg extensions and back extensions, you're working in only one plane and risk overtraining your rectus abdominus. That's the "6 pack muscle" and yes, you can overtrain it to the extent that it increases the risk of injury - and in a way that will surprise you: A tight rectus abdominus pulls the pectorals forward, tight pectorals pull on the shoulders causing them to rotate in, rotator cuff muscles cannot function effectively and are at risk of injury. Running? By pulling on the chest muscles and moving the shoulders and head forward, an overtrained rectus abdominus can reduce your oxygen intake. Exercises that strengthen the deep inner abdominals, and exercises that incorporate core stabilization with other movements, are an essential component.

Public enemy number 1 is the chair, followed closely by the bench. If you spend a large part of your day sitting, it's a good idea to not to sit or lie down through your entire workout every time you train. Chairs and benches do the work of stabilizing your core as you perform the exercises.

Flexibility

Muscles need to be in proper balance to work together optimally. Our posture and movement assessments will tell us which appear to be too active or short and which appear to be underactive or extended. We need to stretch the short muscles and strengthen or activate those that are long or extended. Stretching and strengthening go hand in hand to achieve flexibility; the genera rule is that when a muscle is tight the opposite muscle is extended.

Here's an easy way to think about this: those muscles that you sit on all day long, your glutes, are probably asleep; the opposite muscles, hip flexors, are flexed all day long and remain short. The hip flexors can get so tight that they inhibit the glute. So stretch the hip flexors, strengthen the glutes, try not to overdo it on exercises that flex your hips... and you are on your way.

Do the same type of assessment and programming for other area of your body.

Advanced Functional/Core Mini Workout

The following are some selected exercises that some of my advanced clients are doing...you might not be ready for them right now but with consistent effort can work towards them. Feel free to ask me to demonstrate them if you don't know what they are:

Tube Walking (Hip Abduction with Band)
Reverse fly with Chest on Stability Ball
Single Leg Deadlift into PNF Pattern (drawing sword)
Single Arm Cable Chest Press/Lunge/Step to balance on One Leg
Single Arm Cable Row/Reverse Lunge/Step to Balance on One Leg
Lateral Lunge/Balance on one Leg/Biceps Curl
Single Arm Cable Triceps Pushdown Kneeling on Bosu Ball
Single Leg Box Jumps (Plyometrics)

We're generally working in a range of 2 sets of 12-15 repetitions. At the beginner and intermediate level, you might start with a standing cable chest press, progress to one leg chest press, then lunging chest press and so on, until you are ready to do the more advanced version of the exercises. One of my most advanced clients had never exercised until about 2 years ago and can do all of these exercises.

BODY FAT: Define it. Measure it. Lose it.

Think of Body Fat as Your Body's Way of Storing Extra Energy (Calories) and Protecting Itself

The scientific term for fat is adipose tissue, your body stores extra energy in the form of fat cells in the adipose tissue.

MYTH: When you exercise your body turns fat into muscle, when you stop exercising, it turns back to fat.

FACT: Fat and Muscle are separate and distinct. When you exercise you may lose fat and gain muscle, and when you stop you may lose muscle and gain fat. They don't transform into eachother.

Some of your body fat is called essential fat because it provides insulation and protects vital organs. Men need at least 2-4% and women need 10-12%. The remainder is called storage fat, and that's what send many of you to the gym. Body fat tends to increase with age.

Body Fat: Let's Not Get Carried Away with the Measurements!

Body Builders and certain competitive athletes may need to obsess about their % body fat, but most of us just need a simple reliable measurement of progress. There are more than a dozen different techniques for estimating body fat, including infrared and x-ray techniques, and one that involves drinking a radioactive isotope . Keep in mind that any approach gives you an estimate based on various measurements and mathematical formulas, you can't directly measure the fat like you can with weight and height. You would have to go through the inconvenience and mess of removing all the fat from the body, weighing it and replacing it to do that. It is best to look at the body fat measurement over time to see changes, and to have it performed by the same competent person using the same equipment. All of the methods have strengths and weaknesses, and research has been conducted to validate them. Here is a recap of the measurement methods:

Hydrostatic Testing - Immersion in a tank of water and measuring displacement is accurate within about 2% for most people. Adjustments by race are made, since African Americans tend to have denser bones while Asians have lighter bones. Air Displacement Plethysmography (The Bod Pod) is a similar but uses air displacement instead of water.
Skin Fold/Caliper Testing - Results are accurate within +/-3.5% for 90% of the population. Results for the other 10% can be off by much more. Variation by tester can be a big factor, so have the same person take the measurements and look for a trend in the results. This technique tends to overestimate body fat for lean individuals and underestimate for obese. Caliper testing needs to be done slowly, carefully and precisely, usually measurements are taken at least three times and averaged for a result.
Bioelectric Impedance - Results are accurate within +/-3% for 82% of the population, and can be off by up to 20% or more for the remaining 18%. Results are inaccurate for small changes and can be affected by hydration, skin temperature, exercise within 12 hours prior, alcohol within 48 hours, food within 4 hours, bladder and bowel content. A body scale once estimated me at 38%, almost 3x the measurement obtained from calipers around the same time.
Circumference Testing - using a few simple measurements, results are accurate within +/-5% for 86% of the population. (There is a link to one of these tests in the left column of this newsletter, it measured me at almost the same as the calipers.)
Ask me - I can usually estimate someone's body fat within a couple of percent, not much less accurate than some of these techniques and a whole lot easier. (Be forewarned, you may have to show me your bare midriff!). If you get a body fat estimate that doesn't make sense - maybe from one of those diet supplement people who set up tables on the streets or at the mall - feel free to contact me for a second opinion.

Losing Body Fat

There are only 2 proven ways to lose body fat: Burn more calories than you consume or consume fewer calories than you burn. Most of use a combination of both - exercise and watching our diets. What about watching carbs? Sure, if you load up on empty calories your body may crave more nutrition and you'll end up eating more, but protein shakes are also loaded with calories that you may not need. I've got some tips, by no means a complete list but just my personal top 10:

Cary's Top 10 Fat Burning Tips
1. Eat a good breakfast. Numerous studies have shown that people who eat breakfast do a better job losing weight and keeping it off. Breakfast skippers tend to make up lost calories later in the day. They don't have the energy to work out as hard, and the body doesn't produce the enzymes need to burn fat during their workout. One theory is that if you workout hard on an empty stomach, the body goes into "survival mode" - sparing fat and burning muscle protein for energy.
2. Use a combination of cardiovascular and strength training activities. Both burn calories while you are working out. Strength training has the added advantage of building muscle mass so that your metabolism increases - so you burn more calories at rest. Start with a cardio warm up, but avoid long cardio sessions before your strength training if you want to burn fat. You want as much energy as possible available for the strength training session. (If you're already lean and training for a marathon, you can skip this advice). Exercise at least 150 minutes er week, more to make real changes in body composition.
3. Work in the "cardio training zone" and you'll burn more fat than in the "fat burning zone." The fat burning zone is a myth: you may get a higher percentage of calories but the total calories burned is lower. You actually burn the highest percentage of calories while sleeping, not exactly a fat burning activity. The cardio zone begins at about 70% of your maximum heart rate. People who aren't on medication can use 220-age to get their maximum hear rate. (In my fitness orientations, we use a different formula that is more personalized.)
4. Interval training for your cardio activities can increase your calorie burn for several hours after you are done exercising. This is recommended for those of you who have already established an aerobic base. Try alternating between 65%-75% of your maximum heart rate for 2 minute intervals.
5. Circuit Training for your strength activities keeps the calories burning - The idea is to keep your heart rate up by eliminating the rest in between sets. Most of my workouts are organized in compound sets, working opposite body parts so that while one side works the other side rests. You may need to rethink or reorganize your traditional split routines. Just be sure to rest each muscle group for 48 hours in between workouts.
6. Gear your strength training to building lean muscle and burning fat. Target the large muscle groups, your legs, back and chest muscles burn more calories than arms and shoulders, and the latter get worked along with the big muscles. You should generally be working in the endurance strength training zone, so do 2-3 sets of 12-20 repetitions of the exercises at moderate weight. Exercises that require you to stand and/or stabilize generally burn more calories than seated or lying exercises. Total body exercises (i.e. lunges with chest press/lat pull down/biceps curls) really turn up the heat.
7. Don't rely on fad diets and supplements. Try to make lasting changes in your diet and lifestyle. Be careful of supplements containing large amounts of stimulants like caffeine and guarana, these can increase your heart rate and you may already be consuming caffeine in your coffee or tea. Caffeine in moderation does help burn fat. If you're already getting enough protein in your diet, ship the protein supplement you don't need the extra calories! The American College of Sports Medicine recommends that endurance trained athletes consume 1.2-1.4 grams of protein per kilogram of body weight daily.
8. Periodize, or change your exercise routine, at least every 4-6 weeks. Your body adapts during this period and you will see diminishing returns on the time you invest. You can change the pace and duration of your cardio routine. For strength training, change the sets, repetitions, tempo, try less stable exercises and total body exercises.
9. Avoid Overtraining - Muscles grow while you rest. If you are spending more than an hour 3-4x a week working out and not seeing results, and often feel tired and sore, you may be overtraining. Your body shuts down the muscle building process and stops burning stored fat. Work hard, but also rest.
10. Pay careful attention to posture, aches, pains and injuries. You're in this for the long haul and cannot afford to be sidelined by pain or injury that keeps you from working out. It is important to incorporate corrective exercises into your program - call it "prehab" - and avoid exercises that can exacerbate your problem areas. The most common problems that I see include: a. Feet Turn Out /Knees Turn in - sets you up for foot pain (plantar fascitis), knee or hip pain or injury, back pain; b. Shoulders Roll Inward - sets you up for rotator cuff injury, possible upper spinal injury; c. Arched Back - Sets up disk injury may also indicate predisposition to abdominal herniation. I am happy to meet with you, assess you for these potential issues and discuss appropriate corrective exercises and program modifications.

Free On-Line BODY FAT CALCULATOR

Click here for a quick and easy test that you can do in your home, and track results over time. All you need is a computer that is connected to the internet and a tape measure. For more accuate results, schedule a reading with me using body calipers.

GREAT EXPECTATIONS: Setting Goals that Get Results

by Cary Raffle

We start the New Year with resolutions, plans and great expectations. How many of us will stick to our plans and succeed? Research has shown that we are most effective in achieving our goals when they are clearly defined, measurable, achievable, and are realistic but at the same time represent a little bit of a challenge. It also helps to break your goals up into smaller goals so that can have little successes along the way. How do you know what is realistic and achievable? Read on.... Exercise to Maintain Body Composition and Health - the minimum amount of exercise required to maintain your body composition and health is 150 minutes per week, according to the American College of Sports Medicine. This is usually expressed as 20-30 minutes of exercise at least 5 days per week and preferably every day. To avoid risk of injury, ACSM recommends moderate intensity exercise for those not training for athletic competition. Be careful not to overdo it. Working the same muscles day after day is counterproductive, especially in strength training. You actually damage muscle fibers when you exercise, and they need at least 48 hours to repair and recover. Muscles grow during this rest period, not when you are working them. So give each muscle group time to recover in between workouts. Losing Weight - For safe and lasting weight loss, plan on losing between 1-2 pounds per week, according to ACSM and the American Dietary Association. Faster weight loss may be unhealthy and you run the risk of yo-yoing, experiencing rapid drops and quickly gaining. Instead of fad diets, focus on making long-term lifestyle changes. Maintain a calorie deficit - calories taken in minus calories burned - of about 500 - 1000 per day, you can eat less or workout more or do both. Remember that as you lose weight, your calorie needs also drops. See me to estimate your calorie needs, or visit www.mypyramid.gov for more comprehensive tools. However, if you are beginning an exercise program, make sure that you don't reduce the calorie intake so much that you don't have energy to work out. Goal Setting - Weight loss is probably the most frequent goal, but it isn't necessarily the most effective measure of results or the one that is right for you. Body measurements, clothes size and subjective assessments of how you look and feel and move are often a better indication. Many people who begin a new fitness program will see the shape of their body change and their clothes size decrease without a corresponding weight loss. This can happen because muscle weighs more than fat. So when you increase your lean body mass (muscle) and decrease your fat, you weight may not go down as much as you expect. Over a longer period of time, you should see the weight loss results. One of my clients was highly deconditioned and cited his greatest accomplishment as being able to reach down and tie his shoes without having to sit down and rest. Getting Your Workout In - Whether you're joining a gym, running in the park, or walking at the mall, nothing is going to happen if you don't actually get your workouts in. Most successful people start by scheduling their workout appointments, just like any other important meeting. Put it right into your calendar! It may help to attend regularly scheduled classes, meet a reliable friend, or have an appointment with a trainer. I've had many clients who wouldn't make it at all without their training appointment, or who would cancel because they weren't in the mood if not for the 24-hour cancellation fee. Muscle Growth (Hypertrophy or 'Getting Big") - It takes more than 16 exercise sessions over the course of several weeks to see an increase in muscle size, according to the National Strength and Conditioning Association. However, increasing the size of the muscle does not necessarily increase the strength or lifting capacity of the muscle. Increased strength and increased size are two distinct and different muscle adaptations, and you need to train differently for each. Plateauing - Expect your strength training to plateau after about 4-6 weeks. At this point, you experience diminished return from your program as you continue doing similar exercises and a similar range of sets, repetitions, time under tension and stability. We call this the SAID principle (Specific Adaptation to Imposed Demand). Progression requires changing one of more of the variables in your program on a regular, pre-planned basis. It is not only about increasing the weight. Progression can also apply to your cardio training and diet, in some circumstances. I wrote about progression last year. You can sample a few general programs from past newsletters by clicking the links below, or meet with me to develop a program specific to your current fitness level and goals.

Program 1 - XpressLine
Program 2 - Introductory Strength Training
Program 3 - Unstable Exercises (incorporates Core Training)
Program 4 - Advanced Unstable Exercises (unilateral workout) Running the Marathon in 2009 - Start now and many of you can do it! If you've been running at least 2-3 hours a week for more than a year, you've got a pretty good base to start from. Let's set a realistic goal first - for most of you, that would be completing the training and the first marathon without an injury. You can find several alternate programs for marathon training at the ING NYC Marathon website (click here). You'll be increasing to about 50 miles of running a week at the peak of your training. It is a good idea to get assessed for any muscle imbalances and postural distortions, so that you can incorporate corrective exercises and stretching into your program. Exercises to strengthen your core and complement the running program will also help. Risk Factors - According to the International Health and Racquet Sports Association, about half of all new gym members experience an injury during their first 6 months of membership. This often leads them to abandon their memberships, fitness programs and goals. The National Academy of Sports Medicine recommends that all fitness programs begin with an assessment, identification of risk factors, and a corrective phase of training to reduce the chance of injury. Post Rehabilitation - If you've had an injury that required physical therapy, you may have some additional risk factors. The National Strength and Conditioning Association recommends that you continue to incorporate the rehab exercises into your training program.

URBAN LEGENDS: Two of the Great Myths of Fitness

"No Pain, No Gain" - Pain, especially that lingering sensation that you feel for days, is not necessarily the sign of a great workout. It is actually a sign that your body is adapting to new stimulus. If you continue with a similar exercise program at similar intensity, the soreness shouldn't return. You can minimize the soreness by starting light and gradually working into new routines. To read more about this subject, click here for an article from the American Council on Exercise.

"The Fat Burning Zone" - The idea here is that you burn a higher percentage of calories from stored fat in the fat burning zone compared to the cardio zone. True, but you burn more total calories in the cardio zone - think of it as getting a smaller piece of a much bigger pie. You actually get about 100% of your calories from stored fat when you are sleeping, but the total calories burned is very low. Focus on total calories, once you've established an aerobic base, and train in the cardio zone for best results reducing weight and burning fat. To read more about this subject, click here for an article from the American Council on Exercise.

Private Training Sale

Private clients who train in their own gyms or at home...when you buy 5 training sessions at the discounted rate of $90, you get a free 6th session.

Any gym fees are additional, begin training by January 31 and complete sessions within 60 days.

Top 10 Holiday Diet Tips of All Time

exerpted from a WebMD weight loss clinic feature

Experts offer their top tips on handling holiday diet temptations.


By Kathleen M. Zelman, MPH, RD, LD Reviewed by Louise Chang, MD


To help you survive the seasonal parties without packing on the pounds, WebMD consulted diet gurus across the country for their best holiday diet tips. Here are their top 10 recommendations:

1. Trim back the trimmings.To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream.

2. Wear snug clothes and keep one hand busy. Hold a drink in your dominant hand so it won't be so easy to grab food.

3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet.

4. Be a food snob. If you don't love it, don't eat it, And don't think it's your responsibility to sample everything on the buffet.

5. No skipping meals. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple.

6. Check it out. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating.

7. Add fun and games. Take the focus off food and getting family and friends more active during holiday parties.

8. Alternate alcohol with nonalcoholic beverages. Cuts calories in half.

9. Skip the appetizers. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.

10. Limit the variety.
"Variety stimulates appetite...limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes" according to David Katz, MD, MPH, author of The Flavor Point Diet.


Click here to read the full story at WebMD.com

The BRAIN TRAIN: Unilateral Workout

There are several good reasons to work one side of your body at a time, this month the focus in on training your brain - actually your neuromuscular system - through unilateral exercises.

Here's an interesting fact: numerous scientific studies have shown that working one side of the body can actually improve your strength on the opposite side. How is this possible? Because the major component of what we call "strength" doesn't happen in the muscles, it happens in the brain and nerve pathways and receptors that connect your brain to your muscles. We actually become stronger by improving the way that the brain "recruits" muscle fibers to do work such as lifting weights and the way the muscles respond to the call. Think of your body as a symphony. The brain is the conductor, the nerve pathways are his hands and batons, the musicians are the receptors in the muscles, and their instruments are the individual muscle fibers. Train them to work together and you'll make beautiful music.

What are some of the benefits of unilateral exercises? Most of you probably use them to balance your muscles. You feel you've got a weaker side, or maybe one side is slightly smaller than the other. That's only the beginning. Unilateral exercises can help improve core strength, and improve your overall strength by improving "neuromuscular efficiency." It's all in the way that you approach it.

Let's take a simple exercise like a single arm triceps push down with the cables. You'll often see someone doing this exercise leaning into the machine and putting their whole body into moving the handle from point a to point b. Instead, stand back, draw your abdominals and glutes in, bend the knees slightly, and maintain perfect posture throughout the movement. (Remember, glutes are core muscles). Now you've got those core muscles working to stabilize you - and not just in one direction. You'll feel the sideways pull as your obliques resist the weight imbalance. When doing single side exercises, lower the weight so that you can maintain perfect form and posture.

It is easy to start a unilateral program, you can even do it on ExpressLine. For added challenge, you can decrease the stability of unilateral exercises by standing on one leg, or use balls or balance boards. As you do these, you'll begin to understand how this is a learning process for your body, like loading a computer program into memory. Some of my clients and I began playing with unilateral exercises standing on one leg on a bosu ball - you may not want to think about that. They were incredibly hard at first, yet within a week or two, our brains had adjusted and they were surprisingly easy.

Will unilateral exercises make you smarter? Maybe not, but they're a smart addition to your program. Click here for a sample workout to get you started.

Advil Before Workout?

One of my clients, a hard training triathlete, recently asked me for my thoughts on using Advil before strength and cardio training. Advil, or ibuprofen, is part of a class of medicines call NSAIDS (Non-Steroidal Anti-Inflammatories). They act on the pain center of the brain and also act to reduce inflammation in the muscle tissue.

To begin answering this question, one has to understand what inflammation actually is: a protective response by the body. Swelling occurs as your body's own way of immobilized damaged areas. NSAIDS can help reduce the pain and swelling but as they do this, they are also reducing the body's natural ability to protect and heal itself. Repeatedly dosing on pain relievers and anti-inflammatories before training can casue stomach upset, interfere with the healing process, and make you susceptible to further injuries.

Be very careful. Listen to your body. If you have a constant nagging injury, see an orthopedist or physical therapist and learn how you can address the underlying causes rather than mask the problem with medication. In the extreme, there are some studies that suggest that use of ibuprofen during prolonged endurance exercises such as an Ironman can lead to dehydration, hyponatremia and kidney failure, because it alters kidney function (however, I haven't found any documented cases of this happening).

Bottom line: Advil is medicine. Avoid prolonged and chronic use of any medicine that your doctor has not approved, before OR after exercise.

Pre and Post Exercise Nutrition

Proper nutrition before and after competition or workouts can improve performance and results and in recovery. Many people today are putting too much emphasis on protein. Your muscles need carbohydrates for fuel and after a hard workout, they need to replace depleted glycogen - glycogen is the energy source that your muscles use and it most readily comes from carbohydrates. PRE EXERCISEEating before exercise can be tricky and very individual, you want to make sure that you can tolerate different foods at different times. Don't try new things the day of a big race or competition, and be aware of your body's signs. In general, you want to start with an empty stomach but plenty of energy flowing in your blood and stored in your muscles. Some people prefer a light snack within the hour before exercise, some prefer a larger snack about 2-3 hours before, others perform better with a large meal. It is also important to have enough fluids, and avoid greasy foods that can upset the stomach. Here are some guidelines:
1 hour before: fruits, fruit/vegetable juices, energy gels2-3 hours before: fruits, fruit/vegetable juices PLUS low-fat yogurt and/or bread or bagel3-4 hours before: fruits, fruit/vegetable juices plus low-fat yogurt, bread or bagel, PLUS a meal that is high in carbs, moderate in protein and low in fat (ie, pasta w/sauce, whole wheat bread w/chees/peanut butter/lean meat, cereal, baked potato), energy bar POST EXERCISEMost important, replace lost fluids, about 20 oz per pound of weight lost during the exercise session.

Within 15-30 minutes, replace carbohydrates with a drink or light snack.
Within about 2 hours, have a meal that is high in carbohydrates, about 100-200 grams, together with some lean protein. That's about 3 cups of pasta or mashed potatoes.
For an excellent article called "Training Diet" from the Iowa State University, click here.

HURRY UP!!! Mini Work Out Program

Maybe you've been stuck on XpressLine for a while and aren't getting the results you want, or you've advanced your program but need a few new moves to kick it up a notch. I've got 4 words for you: TOTAL BODY EXERCISE CIRCUIT!

This mini program empasizes two factors that will maximize your calorie burn:
Exercises that use multiple joints and muscles groups simultaneously. The more muslces you use, the more claories you burn, especially when we incorporate the larger muscle groups (legs, back, chest - especially legs). You'll want to be as flexible as possible to begin, so try the program above as a warmup, and make sure to keep your abdominal core engaged throughout.

Circuit Training to keep the heart rate up. Bring your water bottle along, this program is designed to minimize the rest period between exercises to keep your heart pumping. The faster yoru heart beats, the more calories you burn. Be careful to stay in your comfort zone here, if you don't have a heart rate monitor and target zone, keep the exertion level at about 7 or 8 on a scale of 1-10 depending on your fitness level.

Click here for your program: HURRY UP! Mini Program

FLEXIBILITY: From Desk to Gym or Road

We've talked about it before in this space. Most of the clients and gym members I meet work at a desk all day long, seated and leaning over to reach their keyboards and computer monitors. Many also spend long hours on cars, trains, buses and planes. Their bodies become tight in front and some are virtually locked in that seated position head and shoulders forward position. For all of you, this is a fairly simple mini program to address the most typical issues as summarized below: TIGHT/SHORT MUSCLES: Calves, Iliotibial Band (side of leg), Adductors (Inner thigh), Hip Flexors/Quads, Piriformis, Chest, Anterior Deltoids and Internal Rotators (Front of Shoulder), Upper Traps, Lats WEAK/EXTENDED MUSCLES: Glutes Medius and Maximus, Deep Abdominal Core (mainly Transversus Abdominus) , Lower Traps and Rhomboids, Shoulder External Rotator Follow the link below to a flexibility program designed to stretch/lengthen the tight muscles and strengthen the weak/extended muscles. This program is not meant as a complete program or a substitute for a personalized fitness assessment, but is a effective way of getting most of you started towards addressing some of the most common flexibility issues.

BENEFITS OF IMPROVED FLEXIBILITY:
- Muscles work as intended, doing their proper jobs
- Helps avoid using the WRONG muscles leading to better performance, better results and reduced risk of injury.Click here for your program: FLEXIBILITY FROM DESK TO GYM OR ROAD

EXERCISE, FITNESS AND NUTRITION NOs AND DON'Ts

by Cary Raffle MS CPT Master Trainer

Hardly an hour goes by at the gym that I don't find someone doing something that is not really helping them and might eventually hurt them, including:
• Incorrect Exercise Form
• Inappropriate Exercise Selection
• Obsolete Exercises
• Ineffective Exercise Programs
• Things that Look Good but Don't Make any Sense (most of these don't really look good they just think they do)
• Poor Nutritional Habits
This is the first time I have attempted this project, I've searched the internet and the books and can't find anything else like it all in one place. I'll be working on adding to it over time, and I invite you to clip the list and email me with any suggested additions for future editions.

NO BEHIND NECK PULLDOWNS!
NO BEHIND NECK SHOULDER PRESSES!
NO UPRIGHT ROWS (FRONT ROWS)!
You may as well kiss your rotator cuff goodbye. These exercises are obsolete - they have been shown to cause injury or impingement of the rotator cuff muscles over time. In addition, they provide no meaningful advantage to other exercises.

DON'T ARCH YOUR BACK!
An arched back causes pressure on the spinal column, it can lead to damaged disks and vertebrae. Lower the weight, use a machine with back support, and strengthen your abdominal core if you find yourself arching. Be especially careful about this when doing any overhead exercises, the leverage of the weight increases the likelihood of injury.

DONT WORK THE SAME MUSCLES 2 DAYS IN A ROW!
Strength training damages your muscle fibers. Muscles recover, repair and actually grow during the 48 hours after your work them. You won't see progress and you increase the risk of injury if you don't allow the rest. This applies only to strength training, you can do cardio every day.

DON'T USE THE SAME EXERCISE PROGRAM FOR MORE THAN 6 WEEKS
Your body adapts to an exercise program within 4-6 weeks, so you won't see much progress. You also increase the risk of repetitive stress injuries by continuing to perform the same motions at the same speed and intensity. Vary the exercises, weight, and tempo in your program at regular intervals.

DON'T DO THE SAME EXERCISES AS WHEN YOU WERE ON THE FOOTBALL (OR WHATEVER) TEAM OR IN THE MARINES!
Most of you are 5-50 years away from your high school and college sports days. You spend hours at a desk and commuting, and need to select exercises that are appropriate for grown ups who live a grown up lifestyle.

NO ROCKING, SWAYING OR BOUNCING!
If you an't stand still while performing an exercise, your using too much weight or doing something wrong for you. The exception is certain exercises where rocking or bouncing may be part of the exercise - for reference, this does not include biceps curls, shoulder presses, lateral raises, and most other exercises that I see people bouncing though.

DON'T SKIP MEALS - ESPECIALLY BREAKFAST!
Breakfast kick starts your metabolism and gives you the energy you need to exercise. If you're looking to lose weight, numerous studies have proven that people who eat breakfast are more successful at long term weight loss than those who don't. You'll have more effective workouts when your body had the fuel.

DON'T RELY ON BELTS, WRAPS AND BRACES!
The old fashioned weight belt may help protect your back, but over time it weakens your abdominal core because it is doing the job that you want to train your core muscles to do. No weight belts! Unless you're in the heavy-lifting phase of a power training program. Wraps and braces are a like a Band-Aid, they don't fix an underlying problem and in some cases transfer stress and problems to other joints. Talk to a sports medicine doctor or orthopedist before bracing, or that pain in your elbow may turn into an even worse problem at your shoulder.

DON'T WORKOUT UNTIL YOU WARM UP!
Spend about 5-10 minutes warming up with some cardio. Your muscles are less likely to get injured when they aer warm, and the warmup causes enzymes to be released that help protect the muscles and make your workout more effective.

NO LONG CARDIO SESSIONS BEFORE STRENGTH TRAINING
You'll get more out of your strength training if you have the energy to dedicate to the workout, and save the cardio for later or another day. If you've just run 5 or 10 miles, you're ready to eat, not to workout! (This one is dedicated to one of my highly conditioned clients who ran a quick 8 miles before a strength training session... and took an early leave to get a yogurt).

DON'T HOLD YOUR BREATH!
Proper breathing is to exhale on the concentric contraction, that is when you are actually shortening the muscle. It's the push phase on pushing exercises or the pull phase on pulling exercises.

NO UNNECESSARY SUPPLEMENTS!
Protein: According to the doctors at the American College of Sports Medicine, a 170 pound man needs about 131 grams of protein per day to increase muscle mass (1.7g/kg body weight) and about 100 grams to support endurance (1.3g/kg). If you're already getting that much in your diet, skip the supplement. More is not better!
Sports Drinks: Research shows that Gatorade-like drinks are effective when you're exercising or playing a sport for more than an hour, or if you like the taste and won't get enough fluids otherwise. Water is just as good if you're planning a 59 minute workout.
Creatine: Is one of the few supplements that has a long standing body of research, dating back almost 100 years. It shows no effect in aerobic performance, some short term gain in muscle size -believed by many to be increased water retention, and marginal improvement in strength or anaerobic performance.
Weight Loss & Energy Supplements: Most of these contain caffeine or guarana. Guarana contains about 3x the caffeine as coffee, and when it is included as an ingredient instead of caffeine, the manufacturer doesn't have to tell you how much caffeine is in the drink. Caffeine will help you lose weight, it raises your heart rate and is proven to increase fat metabolism, but would you have 3-4 cups of coffee? Taurine, also popular, has very little human research, which brings us to...
Other Supplements: Supplement makers can claim whatever they want. The government does not test nutritional supplements for effectiveness, safety, consistency, purity, or interaction with other drugs or conditions. Think about how often you hear about a drug that was FDA tested, or a supplement, that is later found to have harmed people. Do you really want to take that risk with your health?

IF YOU HAVE SHOULDER PROBLEMS, DON'T DO ANY OF THE FOLLOWING Overhead Exercises, Incline Chest Press (and possibly any chest press), Front Raises, Shrugs, Preacher Curls, Behind the Neck Triceps Extension All of these exercises put you at risk of further injury and pain. Have a detailed conversation with your doctor and/or physical therapist about contraindicated exercises, and consider consulting a personal trainer with post-rehab experience to design a safe and effective program.

DON'T DO ANYTHING THAT HURTS!
If something hurts severely, or hurts for more than a week, its time to see a doctor. Don't assume that you can lower the weight and not do any further damage, sometimes it is the movement itself that is the problem. Get a diagnosis so that you now what you are dealing with.

DONT FORGET THE WATER!
Those ACSM Doctors say bring your water bottle along and: Drink about 1-2 cups of fluid 30 minutes pre exercise, drink ½ - 1 cup of fluid for every 15 minutes of exercise, drink 2 ½ cups for every pound lost during exercise. Drink even after your thirst is quenched.

NO STRAIGHT LEG OR DECLINE SITUPS!
These cause the back to arch and risks damage to the spine. Bent leg situps are not much better. Do crunches instead.

NO LYING FULL LEG & HIP RAISES WITH A DUMBELL BETWEEN YOUR FEET!
Never hold an unsecured weight over your face.

NO LEG EXTENSION MACHINE!
Current expert opinions on this machine, for most people, range from its a waste of time to its something that could hurt you if you have any knee problems. Try some lunges instead.

IF YOUR BACK HURTS, DON'T DO ANY OF THE FOLLOWING Back Extensions, Good Mornings, External Abdominal Exercises, Unsupported Above the Head Exercises, High Impact Activities Generally avoid anything that makes your low back tighten and/or arch. Focus on strengthening your abdominal core - your deep abdominals, not the so called 6 pack muscles. In most cases, back muscles are overworking because the inner abdominal muscles are weak. Sitting at a desk all day is one thing that can make your abs weak and your back tight, so you'll want to progress to exercises that get you out of a seated position.

DONT FORGET TO STRETCH!
Stretch before and after you exercise. Get your muscles into balance by stretching the tight ones before you exercise to get your joints in proper alignment and avoid injury; after exercise, stretch the muscles that became tight during exercise. You don't have to stretch EVERY muscle, just the tight ones.
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To be continued...

The Truth About Abdominals

If you want great looking abs, the first thing you need to do is reduce the layer of fat covering your abdominal muscles. The only way to burn fat is to have a calorie deficit: either burn more calories than you eat or eat less calories than you burn. You can do this through diet, exercise, or a combination of both. Resistance training of your large muscles - legs, chest and back - will maximize your calorie burn and may also help increase your resting metabolism as you gain lean muscle.

Abdominal Exercises strengthen your muscles but are not effective in reducing abdominal fat. You can have very strong abdominal muscles covered by a layer of fatty tissue. It is more efficient to spend the majority of your limited exercise time burning the fat than strengthening the abs. You cannot spot reduce - working the muscle in an area does not reduce the fat in that area, fat does not "turn into to muscle" they are two different types of tissue.
Most people will see definition in the abdominal area at around 9-12% body fat for men and 10-14% for women. This will vary from person to person, depending on where their body stores fat (sometimes called your body type). There are some theories about cortisol, a stress hormone, leading to increased storage of fat in the abdomen, but abdominal fat tends to be dictated mainly by your body type.

You don't need machines to effectively work your abs. Some of the most effective abdominal exercises don't use machines at all and some machines are actually less effective than plain old crunches. (See the next post for a report on the most and least effective ab exercises from the American Council on Exercise).

Most people focus on the rectus abdominus (6 pack muscle) and the obliques, but it is more important to work on the inner abdominal core. In fact, some people should avoid the most popular ab exercises altogether because it can exacerbate problems with posture and low back pain. Simple exercises that focus on activating the deepest abdominal muscle (the transversus abdominus) include a drawing in maneuver, balancing on one leg, planks, and quadrupeds with arm and leg raises. These core exercises can improve posture and pull the abdomen in, giving the appearance of a smaller and tighter stomach. You can also incorporate core training into your everyday exercise routine, click here for a sample program.

There is no conclusive evidence that you can work so called upper and lower abdominals separately. See ACE's study (sidebar) which showed that the abdominal muscles function as a single sheath.

Quality is more important than quantity. You don't need to do hundreds of crunches a day to have good looking abdominal muscles, and you don't need to use heavy weights. The abdominal muscles work slowly and work isometrically, they respond very well to being trained the same way. Increase the level of difficulty by varying the speed, adding isometric holds, and decreasing the stability of your abdominal exercises. You can get results by working for 15-20 minutes 3-4 times a week.

Not every abdominal exercise is right for everybody. If you're working with a personal trainer, your fitness assessment will help determine the best selection and any necessary modifications based on your own personal personal abilities, physical condition and goals. Just because you see someone else doing an exercise that looks interesting, or it is part of the routine in a group class, that doesn't necessarily make it right for you. Avoid any exercises that are painful to your lower back and exercises where you are unable to maintain proper form. In classes, if you have concerns or problems keeping up with the class, speak with the instructor or a personal trainer to determine whether you need to modify the exercise or perform an alternate instead. For example, a member recently complained to me about back pain and inability to work full range of motion while doing leg raises in abs class. Modifications could include bending knees during the exercise, placing hands beneath the tailbone or an alternate position.

The Best and Worst Abdominal Exercises

Research from the Biomechanics Lab at San Diego State University, commissioned by the American Council on Exercise.

This study measured activation of the abdominals muscles - the rectus abdominus (6-pack muscle) and obliques - for 13 different exercises.

The three most effective in terms of activating muscles are the bicycle, captains chair (leg raises) and stability ball crunches.

Some equipment, like the ab rocker, was far less effective than even traditional cruches.

The study also reported that most people are unable to separately trigger activation of the upper and lower ab muscles - suggesting that the muscles act together and not independently.

To read the full story click here.

Feel free to let me know if you have questions.

Positive Steps in Stressful Times

by Cary Raffle

With all that's going on, its no wonder that so many people are more stressed out than ever. Last month, one of my colleagues and I conducted a 'StressBusters" seminar at one of the major corporations downtown - 20 minutes of stretching and exercising to get people's minds off their troubles and get their bodies moving. According to the American Council on Exercise, stress can help you feel less anxious, relax you, make you feel better about yourself and make you eat better. They say that just 20 minutes of aerobic activity a day can significantly improver your ability to control stress. Yoga and recreational sports are also recommended. Ideally, get away from your office or even company gym to reduce work related stress ( although we've developed a 20 minute StressBusters session that works pretty well in a conference room). If you tend to work in large groups, ACE suggests avoiding crowded classes, however if you work alone the social contact in classes may help.

We're All Assembly Line Workers: Repetitive Stress Injuries

By Cary Raffle
The idea of repetitive motion injuries - more recently referred to as repetitive strain injuries - is well accepted for assembly line workers, but we aren't quite as aware of it when thinking about executives, professionals, or even our workouts at the gym.

Carpal Tunnel Syndrome is probably the best know among office workers. This is prevalent among people who use a mouse; the nerve in the wrist become compressed from constant pressure and can cause a shooting or radiating pain up the arm. Avoiding pressure on the wrist and using a gel pad can help prevent this problem. People sitting all day frequently develop hip pain because the muscles are flexed all day long. People rounded over the computer keyboard have shoulder pain. Sometimes it is a repetitive movement, sometimes it is from being in a fixed position or posture like when you get up from sitting on a long air plane flight. Below I will share a few stories and solutions that have helped other people with these kinds of problems.

A judge complained to me of neck pain during our training sessions. We discovered that she turned her head to the left dozens of times a day to see a computer monitor, so she began to alternate the monitor position, be mindful of straining, and incorporated chest sand neck stretches into her routine. My co-worker Alfreda complained about a pain in the neck, and she wasn't referring to her boss or an irate customer. We moved the monitor closer to her and it got better.

I overheard a member doing chest press complaining to his friend about his shoulder problems and inability do certain triceps exercises or hold his shoulders straight for overhead exercise. He described his workout program - heavy chest, lots of shoulders, almost no back. When he stood up he was exactly what I expected - a huge weight lifter of a guy with a big chest and forward rounded shoulders. His workouts had become the equivalent of an assembly line, with nothing to counter the heavy emphasis on the front of his body. He needs to stretch his chest, increase the ratio of back to chest exercises, and work on strengthening the muscles that pull the shoulder back). His program would include rear flies, rotator cuff strengthening, especially the external rotators, and abdominal core training. Crunches could exacerbate the problem he needs to get deeper into the core.

An IT worker complains of chronic back pain, and has poor posture with an arched back. He carries a heavy back with a computer and books every day and keeps his knees locked while standing and waling. He needs to lighten that backpack but until he can, it will be helpful to bend the knees to relieve the arching, stretch the back, and strengthen the core muscles - emphasizing the deep abdominals and gluteals. The program includes single leg squats, leg lifts and lots of core training.

A very fit professor has tennis elbow. (Technically, its epicondylitis and it can affect the inside in tennis elbow or the outside in golfers elbow, with pain felt in the tendons of the forearm). Is it from his workouts or is it from writing on a blackboard - or a combination of both. He uses heavy weights with exercise gloves, has been doing the same workout for about a year, and now had a forearm and elbow braces, what's next to brace? We are in the process of unwrapping this problem, including physical therapy. The general course of training for this problem involves exercises to strengthen the wrist and also some rotator cuff work, especially external rotators.

The last newsletter discussed flexibility, stretching and strengthening, and stretching before exercise. These examples show how this approach can be beneficial in your training program. It is important to vary your workouts, and avoid doing the same thing over and over again - whether its strength training or cardio. With the warm weather, its easy to mix up your cardio routine with some cross training. When it comes to strength training, focus on changing the intensity - ie, if you been working in a range of 8-10 repetitions, take it to 15 at a lower weight or do the exercises in a unstable position - and give your muscles and joints a break. Of course, if you are experiencing serious pain or pain for an extended period of time, you need to get medical attention and avoid working those muscles. Any questions, feel free to let me know.

Muscle Imbalances: Which to Stretch? Which to Strengthen?

By Cary Raffle

Almost everyone has muscle imbalances. A few simple observations and movement tests tell a fitness professional which muscles are tight or overactive and need stretching and which are extended or underactive and need stretching (these are included in your fitness assessment). Below are a few of the more common observations and indicated stretches and strengthening recommendations to give you an example.

Observation	Shortened Muscles to Stretch	Extended Muscles to Strengthen
Feet turn out, shin splints, pain on bottom of foot (plantar fascitis), Achilles tendonitis*	Calves, Quadriceps, IT Band/TFL	Anterior Tibialis (shin), Gluteals, Medial Hamstrings
Shoulders round, soreness in mid/upper back, forward head	Chest, front of Shoulder, Lats, Neck, Upper Traps	Middle and Lower Traps and Rhomboids
Excessive forward lean at hip	Hip flexors and Quadriceps	Gluteals, Hamstrings, Abdominal Core

*Achilles tendonitis and plantar fasicitis are medical conditions, you should consult a doctor for diagnosis and possible treatment.

Once you understand which muscles are shortened and which are extended, be sure to adapt your program accordingly. If your calves are tight, you probably don't want to work them too hard until you complete several weeks of stretching. If your hamstrings are extended, you probably do not want to keep stretching them and extend them even more. Overstretched muscles can also be uncomfortable, they tend to have a low level or soreness that some people mistakingly believe is a call for stretching.

Should You Stretch Before You Exercise?

by Cary Raffle

You may not think that office work is physically demanding, but it takes a toll on your body!

Locked in Seated Position

Have you ever gotten up from your desk or after a long trip and felt like you were locked into seated position? Most of you spend many hours sitting. At a desk or table, hunched over a keyboard, leaning forward to see a computer screen, traveling on trains, busses and airplanes. For hours at a time, your hips are flexed, your shoulder muscles are tight, your glutes and middle/lower back muscles are all stretched out. Then, you want to come into the gym and workout or run or play ball outside. It's a setup for inefficient use of your muscles and potential injury.

A Set Up for Injury

Tight muscles can have limited range of motion and reduced blood flow, which leads to decreased work capacity

Muscle imbalances result as the wrong muscles are recruited to do the work. Here is one example: hunching over a keyboard tighten the muscles in the chest and front of the shoulders, the shoulder muscles and rotator cuff become overactive and tight, they roll forward an reduce the ability of the chest, arm and back muscles to work. It's a set you up for potential injuries such as rotator cuff problems. The same thing can happen at the neck, the hip, or any other area.

As muscles tighten they can spasm, scar tissue and adhesions form. As the muscle becomes less mobile and improperly balanced, joints don't move properly and can begin to degenerate - eventually leading to arthritis. Running with feet turned out and knees knocking, bench pressing with shoulders that are rounded in are a couple of examples of muscle imbalances that can lead to reduced performance and injury.


Before and After

It is important to get your muscles into balance before exercising to avoid risk of injury. But - and this is a big but - you have to be sure to stretch the right muscles. Just as some muscles get tight from sitting, the opposing muscles will stretch out. In some cases, they stretch to the point where they are also susceptible to injury. This often happens with some of the hamstring muscles. As the quadriceps and hip flexors tighten from sitting, some of the hamstring muscles lengthen. Yet many people who don't have tight hamstrings stretch them before exercising. After exercising, stretch the muscles that became tight during your workout, and get them back in balance again.

Does Stretching Weaken the Muscle?

One of my clients asked me to comment on an article that said not to stretch before exercise because research shows that stretching "weakens the muscle." I haven't seen that research.

Stretching sends a signal to the muscle to relax, so it might not generate as much force in the more relaxed state. However that is a very narrow view of how our bodies generate force.

Optimal force is produced by muscles working together in perfect harmony. For this to happen, we need to be in correct postural alignment, and the right muscles need to do the job. Often, a tight muscle will inhibit other muscles from doing their jobs. I have very clients at every level who - at various times - can't properly do certain exercises until their tight muscles have been released.

Counting Calories. The true secret of weight loss.

by Cary Raffle

You hear about all kinds of supplements, medications and diets, but remember that the only way to lose weight is to maintain a calorie deficit. To lose weight, you have to either decrease the calories that you take in or increase the calories that you burn. Or both.

A 36 year old man who is 5 foot 9 inches, weighs 190 pounds and exercises 3-5 times a week needs about 2926 calories per day. A 36 year old woman who is 5 foot 5 inches, weighs 140 pounds and exercises 3-5 time a week needs about 2171 calories per day. (Those of you who completed a fitness assessment with me already have your own personally calculated estimate of daily calories).

If you take in more calories, you gain weight, if you take in less, you lose weight. And this is important - it doesn't matter whether the calories are from fat, protein or carbohydrates - a calorie is a calorie is a calorie. Most diets recommend a 500 calorie a day deficit which translates to a loss of about 1 pound per week. You will need to adjust this target as you continue to lose weight.

HOW DO YOU COUNT CALORIES?

One of my clients recommends The Daily Plate, click here to try it. This is an excellent free resource where you can input all of the foods that you eat and all of your activities, calculate your calorie consumption and expenditures, and maintain a dairy. The library of foods in its calorie database is amazing.

If you aren't looking to get obsessive-compulsive about it and maintain an ongoing diary, just try it for 3-7 days and identify your problem areas. In his case, we reduced red meat from two days to one day per week, eliminated a few beers, and maintained his activity level. Results: dropped 6 pounds from January 6-31.

Periodization of Strength Training: Phase 2 Unstable Exercises

by Cary Raffle

Most readers fall into one of two groups - let's say you've spent the past few weeks doing one of the following:

GROUP 1
You worked out on XpressLine or other machines- 1 or 2 sets of 12-15 repetitions. This workout familiarized your body with movement patterns, built a base of strength for muscles and connective tissue and you got into a good routine.

GROUP 2
You used free weights on bench or seated, or free weights combined with some machines - 1 to 3 sets of 8 to 15. These workouts should have improved your endurance strength and/or increased muscle mass, and improved neuromuscular control.

The Adaptation Principle
In both cases, after 4-6 weeks your body has adapted to the demands of your exercise program, and as you continue, you will experience a decreasing return on the time that you invest in exercising. You've probably increased the weights, but will still find your program plateauing.

How to beat the plateau?
There are a number of different ways to progress the program other than simply increasing the weight. This month, the recommended progression is to perform similar exercises in a less stable position. In the past, you've had a bench or chair supporting you while you worked out. Starting now, you are going to begin training your core muscles to do this work - especially your deep inner abdominal muscles and your gluteals. Yes...your glutes are very important parts of your core!

Why is this important?
Think of an overhead shoulder press and the way that you do this exercise if you use benches and chairs and machines. Think of the way that you use your strength and conditioning in every day life. You are very rarely able to stop, take a seat and then lift an item over your head, are you? By integrating some unstable or core training into your routine, you can enhance your ability to perform these movements in every day life. You'll also reduce the risk of low back pain and develop the inner stability that can take your strength beyond its current plateau.

Click here to access your unstable exercise program.

It begins with a balance and a drawing in maneuver, which trains your body to activate the deepest abdominal muscle. The program includes one representative exercise for each body part. In this phase of training, you'll generally be working with 2 or 3 sets of 12-15 repetitions. We also want to pay some attention to the 4-2-1 tempo, which will emphasize the "negative phase." Each exercise should be perromed so that the concentric phase (when you push, pull or lift) is 2 seconds, the isometric phase (fully pulled or extended) is 1 second, and the eccentric or return phase is 4 seconds.

Feel free to let me know if you have any specific questions about the exercises or program.

Thinking Ahead: Periodization

by Cary Raffle

Whether you're new to exercise or you've been hitting the gym for years, a few weeks from now you might feel that your routine is getting stale, or that you aren't seeing the results that you saw earlier in your program. Periodization, which involves changing the design of your workout at regular planned intervals, can help you stay on track and reach your goals.

Around Valentine's Day, you'll be ready for a change. That's because your body adapts to the particular type of stress (exercise) that you put on it within 4-8 weeks. When this happens, you are likely to see diminishing results over time if you stick with the same exact program. Some people also start feeling aches and pains from doing the same exact movements over and over again. Effective periodization involves more than just taking the weights up every couple of weeks or using a different brand of machine that works the same muscles in pretty much the same way.

There are any number of variables that you can change or progress:

Number of sets and repetitions

Tempo or time and type of muscle action, ie, emphasizing the isometric, eccentric (negative) or concentric phase to hit different muscle fibers

Frequency of training and organization of routines, change the exercise order and reorganize your split routinesl Even better, progress to a totally different mode of training

Unstable exercises to build core strength, if you're usually on fixed machines or benches

Plyometrics to build explosive power and deceleration

Consider a phase of muscle building, ie, heavy weights if you usually train light
Try incorporating different activities like yoga or an alternate form of cardio training. Often, these changes can reenergize your routine, keep you interested and on track, and serve as a springboard for getting to the next level with your fitness program - no matter if your goal is losing weight, gaining muscle, sports performance, or anything else for that matter.

When you think of it, Spring is just around the corner, so start thinking of Periodization now, and feel free to let me know if you need any help. I'll include some specific ideas in the next newsletter that comes out just before Valentines Day.

Is your workout wasting your time?

By Paul Scott, Best Life
According to this author, it's likely that most of what you're doing at the gym is nearly useless - and might be ruining your chances of getting fit. With all the fancy equipment and with all the desire out there to look good, why can't we keep the weight off? Why can't we stick to our gym workouts? Is it our fault? Or does the fault lie elsewhere?

"The health-club culture tries to create a dependency on machines," says Vern Gambetta, a trainer with 38 years of experience training professional and recreational athletes, and the author of Athletic Development: The Art & Science of Functional Sports Conditioning. "If you have a limited amount of time to work out, you're better off ditching the machine to do different kinds of body-weight and whole-body exercises. You'll get more caloric burn for your time spent." Critics also charge that a traditional machine-centric regimen has other downsides.

There is potential for pain in any workout. The key to preventing injury is to find your weak links and then modify your exercise to fortify your weak links, while also not putting stress on them, says Nicholas DiNubile, an orthopedic surgeon specializing in sports medicine and author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints. The most common strength-training-related injuries Dr. DiNubile sees are rotator-cuff problems, knee issues, and lower-back pain. While these are not exclusive to machine-based training, the nonfunctional movements that some machines require, coupled with heavy loads and less-than-perfect form, can cause problems - especially in men over 40 whose joints are getting creaky.

Research from the University of Kentucky studied 23 patients with knee pain to see what made them stronger: a step-up test or doing leg extensions. They found that both became stronger at doing leg extensions, but only those doing the step-ups became stronger at stepping up and functional activities. Chris Powers, a biokinesiology researcher at the University of Southern California, determined that the mechanics of the leg-extension machine doesn't simulate functional activity (e.g., walking, running, or going down steps). "The leg-extension machine puts a lot of strain on the knee ligaments and the patella," says Tim Hewett, PhD, a professor in the departments of biomedical engineering and pediatrics at the University of Cincinnati. "I would never consider letting our athletes use a leg-extension machine."

Bottom Line: Machines are a great way to get your exercise routine started and can be incorporated into any routine ... but a risk in any exercise program comes from repeating the same motion over and over again. The fixed path of the machines can exacerbate the problem, and machine workouts don't burn as many calories as total body exercises.


To read the full story, click here for MSN Health and Fitness.

Get Ready to Hit the Slopes

from the American Council on Exercise

There are several ways to begin a sports-specific training program. The simplest way is to include several new exercises in your regular workout schedule.
For example, performing wall sits that require you to ''sit'' against a wall will help build up the isometric strength needed for the tuck position in skiing. Squats and lunges will build lower body strength for skiing tough terrain like moguls.

Exercises to work your abdominals are essential in creating a solid ''core'' for balance and agility.

It is important to train your body to withstand and absorb the impact associated with skiing. Plyometric movements, such as hopping from side to side, develop muscle power and strength as well as improve agility.

A great way to integrate these elements into your existing routine is to create a circuit training program, which involves rapidly moving from one exercise to the next. You can set up a circuit in any large room, or at your club's aerobic studio.

Try these stations to help you gear up for the slopes: use the slide for lateral training, perform one-legged squats to develop balance and strength, and use a step-bench platform to improve power.

To improve agility, create your own slalom by running between cones.

Click here to read and download the whole article at the American Council on Exercise.

Fit Facts are reprinted from ACE FitnessMatters magazine. Permission granted.

Stand Tall: Corrective Exercise for Your Upper Body

by Cary Raffle

One of my clients called it "The Wall Street Roll." You know the look, shoulders roll forward, they may seem shrugged, in some cases the head is forward and the back of the hands face forward instead of towards the side of the body.

Some of this may be inherited, but most of it comes from sitting hunched over a keyboard all day. Your shoulders get pulled around in front of you and they just don't go back to where they belong. Down the road, you might experience pain or injury as a result. Common problems include rotator cuff injuries, tendonitis and even headaches. At a minimum, you're not really working the right muscles when you train in poor postural alignment.

The corrective exercise strategy for this posture in pretty straightforward: stretching the muscles that pull the shoulders forward and strengthen the muscles that pull them back. Click here to link to a mini program that you can incorporate into your exercise routine. It is very important to use proper form with these exercises, so please pay careful attention to the notes in the program and let me know if you need some help with them or want a more in depth and personalized program.

Stay away from exercises that are going to make this worse. Earlier editions of this newsletter have covered the "ban" on behind the neck pulldowns, upright rows and behind the neck shoulder presses. Do these exercises over time, and you can kiss your rotator cuff goodbye. You generally also want to avoid incline chest press, front and side raises and overhead shoulder press, depending on the severity of the posture. In some cases, biceps curls - especially hammer curls - can cause pain if the biceps tendon is inflamed where it attaches to the shoulder. If you missed this report or want a refresher, scroll down.

Cary Answers 5 Nutrition Questions

Here they are, based on what I've seen and heard from clients and members over the past few weeks. Names are not named to protect the innocent.

When Should I Eat?
Always eat breakfast. Whether you're trying to lose weight or gain muscle, it is the most important meal of the day. Your body is starving and will look to your muscles and internal organs for energy, so you can't lose fat or gain muscle.
Have a big meal 3-4 hours before working out, a snack about 60-90 minutes before. You can't workout as hard or as long without nutrition.
Don't eat or drink supplements while you're working out. It takes energy away from your muscles and sends it to your stomach to digest what you're eating.
Eat a snack or light meal within about an hour after exercising to replenish the lost energy and help your muscles begin to repair and rebuild.
What about fluid intake?
Have about 2 cups of fluid in the 2 hours before exercising, about a quart during an hour of exercise, and a cup 30 minutes after.
Drink two cups of fluid for every pound of body weight lost after exercise.
Water is the beverage of choice when the exercise or athletic event lasts less than an hour; when it lasts longer, beverages with carbohydrates and electrolytes are beneficial (such as Gatorade). But make sure that you've tried these before the day of the big race or game because they don't agree with everyone.
How many calories do I need?
For men and non-pregnant women: Recreational Athletes need about 15-17 calories per pound; Endurance athletes range from 16-23+ calories per pound; Strength athletes need up to 28 calories per pound. To lose weight, reduce daily calories by about 500 and you'll drop about a pound a week.
For a calculator that lets you plug in you actual activities and food intake and create a personalized plan, visit www.mypyramid.gov.
How much protein do I need?
For endurance training, 1.2-1.4 grams of protein per kilogram of body weight; for strength training, up to 1.7 grams per pound. Consuming more protein is not beneficial and may be harmful. (According to the American College of Sports Medicine, American Dietetic Association and Dieticians of Canada joint position stand).
What's the best supplement?
If you are already getting enough nutrition from your current diet, you don't need a supplement. If you are getting enough protein from real food and add a supplement, you could be adding unnecessary calories. The question should be what nutrients do I need and what is the best way of getting them. (Usually that's real food). Want a great fat burner and muscle igniter? Have a cup of coffee or green tea for the caffeine.
Amino acids are the building blocks of protein, so if you had eggs for breakfast and a turkey sandwich for lunch you've already had plenty of amino acids.
Creatine has been shown to have some beneficial effects in short term strength, but the FDA recommends checking with your doctor and not exceeding recommended dosages.

Myths of the Core: The Big 3

by Cary Raffle

Abdominal exercises and equipment have become about the most over-hyped thing in fitness today. People crave the looks of a 6-pack, and talk about a strong core, but these aren't necessarily one in the same. We can all agree on the benefits of a strong core including the ability to generate more power, to work more efficiently, to improve posture and prevent low back pain. Let's look at a few myths.

Myth #1 - Stong abdominals = strong core. Not necessarily. There are 29 muscles that make up the core, many of them are not abdominal muscles. The sidebar to the left summarizes the various muscles and muscle groups, including leg and back muscles. A strong core is really about the ability of these muscles to work together, a process of neuromuscular coordination. Think of the muscles as a 29 piece orchestra. Your brain is the conductor, and your central nervous system is the conductor's baton signaling each muscle.

Myth #2 - Crunches and situps are great core exercises. Partly true. But they work on the most external abdominal core muscles - primarily the rectus abdominus (that's the 6-pack muscle) and external obliques, so you'll miss the inner core muscles. In cases of low back pain, core strengthening is very important - but crunches may be the wrong exercise and actually make the problem worse.

Myth #3 - A six pack is a sign of a strong core. Not at all. A six pack is the sign of low body fat and a well worked rectus abdominus. Its what's beneath the 6-pack that counts.

How should you train your core?

An ideal program will include a base of core specific exercises, and integrate core training into your other exercises in a progressive program. The training program included in your July/August newsletter included 6 great core exercise (click here) , a great place to start. For the rest of your program, you'll want to progress so that your body becomes increasing unstable and required your core to do more work. Here's an example of how to progress a couple of exercises:

BICEPS CURL PROGRESSION
1. Seated
2. Seated on Stability Ball
3. Standing
4. Standing on One Leg
5. Standing on Balance Board (difficulties vary).
6. Standing on Balance Board Alternate Arm; Single Arm
7. Single Leg on Airex Pad
8. Single Leg on Airex Pad Alternate Arm; Single Arm

CHEST PRESS PROGRESSION
1. Machine
2. Barbell
3. Dumbell
4. Dumbell Alternate Arm; Single Arm
5. Standing Cable
6. Standing Cable 1 Leg
7. Stability Ball
8. Stability Ball Alternate Arm; Single Arm
9. Stability Ball Single Leg

Finally, you'll want to progress to exercises that require you to stabilize as you're moving - walking lunges with a step up to balance, or some more advanced equipment like Kinesis.

Weight Loss Plateaus and Pitfalls

from the American Council on Exercise
Hitting a plateau? It's like running into a wall when, after a few months on a weight-loss program, you suddenly stop seeing results. It's not uncommon. Unless you continually update your program to reflect changes your body has already experienced, you can almost be guaranteed to plateau at some point.

Weight-loss woes

The first thing you should do upon hitting a plateau is try to determine the cause. Could you be eating more calories than you think?
As you lose weight, your metabolism slows down because there is less of you to fuel. While a diet of 1,800 calories per day helped you lose a certain amount of weight, if you've hit a plateau, maybe 1,800 calories is not the amount you need at your current weight.

Exercise your options

This leaves you with two options: Lower your caloric intake further or increase the amount of time you spend being physically active.

The first option is less desirable because you may not be able to get sufficient nutrients from a diet that is very low in calories, and it is difficult to stick to it for very long. It is much better to moderately reduce calories to a level that you can sustain when you reach your goal weight.
The same is true for exercise. Trying to exercise for several hours per day to burn more calories is a good way to set yourself up for failure. Not only does this type of regimen require an enormous time commitment, it is hard on the body, making you more susceptible to injury and overuse syndromes.

To help balance the intake with the expenditure, a good rule of thumb is to multiply your goal weight by 10 calories per pound, and add more calories according to how active you are.
Another means for getting you off the plateau is strength training. Muscle is much more metabolically active than fat; therefore, the more muscle you can add, the higher your metabolism will be.

Get off the plateau

If you've stopped losing weight, the key to getting off the plateau is to vary your program. The human body adapts to just about any circumstance or stimulus; vary your program and you'll likely find yourself off the plateau and back on the road to progress. click here for a downloadable reprint of the full article from the American Council on Exercise.

Ace FitFacts are reprinted with permision from the American Council on Exercise.

I recently attended a series of seminars and completed a certificate in Corrective Exercise Strategy for the Low Back, and will be sharing some of that information below along with an illustrated program for core and corrective training.

Beware ...the Arched Lower Back

Poor posture, especially while weight lifting, is a set-up for a back injury. Injury can be immediate, or cumulate over time. There are for different postural distortions that are most common in people with lower back pain, all of which we look for when we conduct a squat assesment:
- Excessive forward lean at the shoulders/head
- Low Back Arches
- Low Back Rounds
- Assymetrical weight shift at the hips.
...the desk job In my experience with typical gym members, the arched lower back is the most commonly seen problem. If you think about your jobs - sitting at desks hunched over computers all day long - it is not surprising that the hip flexors and lats get tight and the glutes, hamstrings and deep abdominal core gets weak. The lower back muscles can tighten as a result. Pain results, sometimes caused by muscle and ligament strain, sometimes nerve impingement, and sometimes by damage to a disk.
...poor weight lifting technique Lifting weights with an arched back is a recipe for disaster, especially overhead lifting. Ditto for pulling exercises. When the spine is in an arched position there is pressure on the disks which can easily lead to herniation or ruptures. Your powerful pectoral muscles or shoulder muscles may be able to handle the weight, but your disks can't.

Want to lift more weight safely without arching your back? Strenghten your core.

Core and Corrective Training Program for Arched Lower Back

The following are some general guidelines and a training program that applies to most people, a more specific program might be developed following a fitness assessment.

Stretch With an arched lower back, the typical tight or overactive muscles are the hip flexors/quadriceps, latissimus dorsi and erector spinae (lower back).

Strenghten The gluteus maximus, hamstring and core stablizers muscles are underactive and need to be strenghtened and activated. Traditional abdominal crunches can actually work against you here - they can train the external abdominals to active before the inner core muscles.

Click here for an illustrated guide to core and corrective exercises that you can incorporate into your training program.

Improving Your Flexibility: "Reciprocal Inhibition"

If a muscle is tight the opposite muscle is probably weak and extended.
by Cary Raffle

If you're looking to improve your "flexibility" stretching alone may not be enough. When a muscle is tight chances are that the opposite muscle is, in a sense, all stretched out and weak. Your quadriceps and hip flexors may be tight from sitting all day long, which puts them in a constantly flexed position. The compensation is that your hamstrings and glutes are weak and extended. Your pecs and front delts tighten as they turn in to work on the computer or drive, and your rhomboids and lower traps get all stretched out. They might even feel sore. As your inner abdominal core muscles become weak, your lower back tightens and arches putting pressure on your spinal cord and disks. We think of muscles as agonists and antagonists, working in pairs. When a muscle becomes tight, we think of it as being "overactive." If you're only dong stretching of the tight and overactive antagonist muscles, you're missing half of the equation - the weak antagonists.

Many of my clients are familiar with training techniques that we use to work on these problems, especially targeting exercises that strengthen weak antagonists. In fact, many typical office workers should minimize or avoid many exercises altogether because they target overactive muscles. If you've got big, tight calves like me, you probably don't need to work them but you might want to work the tibialis in front of the leg. If your knees turn in, you don't need to work those tight inner thighs but you will want to work on your abductors, gluteus medius and maximus.

There's also a whole area of hands-on stretching that uses the principle of reciprocal inhibition, called neuromuscular stretching or PNF (proprioceptive neuromuscular facilitation) or contract-relax. In this technique, the 'stretchee' activates the antagonist muscle to resist against the stretch, then relaxes as the 'stretcher' gently extends the tight muscle. This isn't something to try on your own or with your workout partner, as there is potential for overstretching and injuring a muscle without proper training.

Two final points on stretching: You should always warm up before stretching. Your muscles respond better when warm, there are actually enzymes released that make the stretching (as well as your workout) more effective. Second, stretch your tight muscles don't waste time on the muscles that aren't tight. It may feel nice but if your quads are tight as could be, chances are that your hamstrings aren't and you don't need to waste your time.

What are you Training For?

Different weight levels, repetitions and sets cause your muscles to develop or "adapt" in different ways. Here's a rundown of what these are all about, we'll review the way to train for these specific goals in the article below.

Strength is the ability of your neuromuscular system - your brain, nervous system and muscles working together - to generate force. A big part of strength is neurological. (We've all seen someone who doesn't look very big but is very strong).

It is helpful to think of two kinds of strength. Maximal Strength is the type of one repetition strength that powerlifters train for. Endurance Strength is the ability to produce force over prolonged time, important for marathoners and most of the rest of us.

Hypertrophy means getting bigger muscles. Fast twitch muscles fibers typically hypertrophy more than slow twitch or endurance muscle fibers. Weight training programs for those seeking hypertrophy need to target the fast twitch fibers. There is also a neurological component, as the nervous system needs to establish a connection to the maximum number of muscle fibers in order to get them working and growing.

Power applies to generating the maximum amount of force in the shortest period of time. The brain, nervous system and muscles work together to hit a baseball out of the park. Training for power generally involves quickly moving both heavy and light loads.

How Many Sets and Repetitions Should I Be Doing?

An exclusive to Your Fitness Newsletter by Cary Raffle.
Gym Science - Ask the guys in the gym how many sets and reps to do and you'll get almost any answer. You'll hear about people who "got big" doing this and didn't get big doing that, or their own personal experience. Or that "it doesn't really matter because everyone is different," and you need to do "change it up" periodically. They may have stories of a body builder they know, but most of us aren't body builders and don't spend the time, follow the diet or take the supplements and risks that a body builder might to achieve results.
Exercise Science - As an alternative, you could turn to a large body of scholarly research on exercise programs published in peer reviewed journals in which all kinds of people - from young athletes to normal healthy adults to the elderly - were tested and results were compared. The studies considered the different goals, summarized to the right, and are fairly consistent in their findings and lead to the following recommendations. The following recommendations for sets and repetitions are from the National Academy of Sports Medicine:

Endurance Strength	1-3 sets of 12-20 repetitions @ 60-70% of 1RM* w/0-:90 rest
Maximal Strength	3-6 sets of 1-12 repetitions @70-100% of 1RM w/:45-5:00 rest
Hypertrophy (size)	3-5 sets of 8-12 repetitions @70-85% of 1RM w/0-:60 rest
Power	3-6 sets of 1-10 repetitions @30-45% of 1RM &/or up to 10% of body weight w/3:00-5:00 rest

*1RM=1 Repetition Maximum

We all have a different mix of the 3 muscle fiber types, different diets, and our bodies respond differently to training, however, these have been proven to produce the desired results among thousands of people studied in research. Within 4-6 weeks, your neuromuscular system adapts to a particular workout or training regimen, and you experience a diminishing return on your efforts.

For best results, most people should Periodize their training and cycle between 2-3 different phases of training - or different progressions of weights/sets/repetitions within the same phase - on a 4-6 week basis. An added benefit to Periodization is reduced risk of injury; doing the same workout on a long-term basis is similar to working on an assembly line and increases the risk of repetitive motion injuries. For an article about periodization, scroll down through my weblog.

For those of you who would like to read a very detailed and scientific review of this subject, click here to download a copy of the American College of Sports Medicine's Position Stand: Progression Models in Resistance Training for Healthy Adults.

Keep Your Motor Running: Fuel Before and After Competition

adapted from an article by Jacqueline Berning, Ph.D., R.D
Skipping meals or not eating before a workout can impair performance, and not eating after a workout or competition leaves you running on empty. Make nutrition a priority before, during and after exercise.
The Pre-Exercise Meal First it keeps you from feeling hungry and sluggish before and during exercise, and secondly it helps to maintain optimal levels of energy for the exercising muscles. A good recommendation is to eat a meal 2-4 hours before exercise. The ideal pre-exercise meal should be primarily carbohydrates, moderate in protein and low in fat. Carbohydrates are digested rapidly. Protein and fat take longer to digest. Pre-exercise meals high in fat can cause stomach upset, gas and bloating.
The Post-Exercise Meal Muscles are most receptive to recovery during the first 30 minutes after exercise. To completely restore muscle energy, eat within 30 minutes after exercise and then eat small meals at 2 hours and again at 4 hours. If you can't take solid foods 30 minutes after exercise, or they are not available, try drinking 2-4 cups of a sports drink or eating an energy bar, then eat more solid foods 2 and 4 hours later.
Be sure to hydrate after a workout or game. Weigh yourself and drink 3 cups of fluid for each pound lost during the competition.
The same kind of high-carbohydrate, power-packed foods are recommended for BOTH before and after exercise:
4 or more hours before AND 4 hours after
Grilled chicken/rice/fruit
Turkey sandwich/raw carrots
Spaghetti with meat sauce
String cheese/grapes/crackers
Energy bar/Sports drinks
2-3 hours before AND 2 hours after
Cereal/lowfat milk
Fresh fruit
Bagel with peanut butter
Sports drink
Energy bar
1 hour or less before AND 30 minutes after
Yogurt
Energy bar
Sports drink
Pretzels
To read the full article at the Gatorade Sports Science Institute, click here.

Plyometrics: Controlled Impact/Maximum Power

The Eastern Europeans first used plyometrics in the 1970s to develop greater strength and power in their Olympic athletes. They based their programs on scientific evidence that stretching muscles prior to contracting them recruits the ''myotactic'' or stretch reflex of muscle to enhance the power of contraction. This prestretching of muscles occurs when you perform jumps one after the other.

One study found that participants in a well-designed program of stretching, plyometric training and weight training reduced their landing forces from a jump by 20 percent, and increased their hamstrings strength by 44 percent. Both of these factors contribute to reducing an individual's potential risk of injury.

A safe and effective plyometric program stresses quality, not quantity of jumps. Safe landing techniques, such as landing from toe to heel from a vertical jump, and using the entire foot as a rocker to dissipate landing forces over a greater surface area, also are important to reduce impact forces. In addition, visualization cues, such as picturing yourself landing ''light as a feather'' and ''recoiling like a spring'' after impact promotes low-impact landings.

If you are considering plyometrics, proceed with caution. Carefully considering the type of jumps selected for the program, enlisting a coach or trainer for supervision, and gradually increasing to more difficult exercises can make a plyometric program both safe and effective.

You can contact me for more information, and read the full story from the American Council on Exercise by clicking here.

Learning from Losers

For the past dozen years, researchers Rena Wing, Ph.D., and James Hill, Ph.D., tracked about 6,000 people in their National Weight Control Registry: Participants lost at least 30 pounds and maintained that for at least a year. (The average is 70 pounds off and for six years.) The successful losers didn't turn to wacky eating plans, fad diets, or extreme measures like gastric-bypass surgery. Instead, what worked was common sense-they modified their diet and increased their physical activity to change their caloric balance.

Most people who have lost weight (and kept it off) adopted these five habits. It'll be your loss if you adopt them, too:

Keep Up the Carbs Most successful losers get about 49 percent or more of the calories from carbs, about 29 percent from fat, and the remainder from protein. The key is selecting the foods rich in fiber which proviies a sense of fullness. Research shows that a diet that includes 34 or more grams of fiber daily actually drops the number of calories your body takes up from your food. Over a year, this could equal a 10-pound weight loss.

Take Good Notes Most dieters typically stop bothering to write down what they eat after a few months of weight loss. But many kept a food diary for years, taking measurements and noting precise portions and calorie counts. This allows them to respond quickly to changes in their eating patterns.

Become a Morning Person In one study, 78 percent of NWCR participants reported eating breakfast every day-a habit that may help curb appetite later in the day. Research shows that breakfast eaters, especially those who start the day with cereals (a natural for fiber), have a lower body mass index than those who skip the morning meal. Plus, protein often appears in breakfast foods in its proper proportion for sating appetite.

Weigh In Routinely stepping on the scale and checking body weight is another key way to stay on the losing side. To keep that routine from becoming obsessive, don't weigh yourself more than once a week. (You might want to forgo the scale at home to resist temptation.) There are normal weight fluctuations throughout the day. To keep an accurate gauge, weigh yourself on the same day of the week, at the same time.

Keep Moving The average person in the registry is burning about 2,800 calories a week in activity." Last year, the USDA established 60 to 90 minutes as the recommended daily physical activity for those trying to maintain weight loss. Research shows that people who exercise daily on average weigh less than sedentary folks but eat more.

Click here to read the full article from Runner's World.

Behind the Neck Lat Pulldowns: DON'T DO THEM!! Here's Why.

We see people doing these all the time, often they have heard that the exercise is not recommended but continue to do them anyhow. Who recommends against these? NFL trainers, the Mayo Clinic. I'll give you a link to the sources and summarize below.

Over time, performing pull downs behind the neck weakens the rotator cuff - you probably won't feel this immediately but weeks, months or years later you'll pay a high price, According to NFL trainer Dan Riley, this exercise puts the shoulder and specifically the rotator cuff muscles in a weak and vulnerable position. The shoulders are forced to rotate externally and the shoulder blades move to the center of the body, causing the external rotator cuff muscles to pull against the tight internal rotator muscles. If you work at a desk all day long your shoulders are internally rotated and the internal rotators are TIGHT! They simply are not made to bear this weight and stress. Over time they become weaker or fibrous, injury follows, and you can kiss your rotator cuff muscles goodbye. There is also risk to the cervical spine from bringing the head forward. Plus, this exercise is not even as effective in targeting the lats as pulldowns in front of the body.

Behind the neck shoulder presses and upright rows are two other exercises that should be avoided for the same reasons. When performing pulldowns and presses, keep the weight in front of the body.

Click to view a video on proper technique from The Mayo Clinic.

So, You Want To Spot Reduce? Here's How...

Besides launching millions of sit-ups, leg lifts and torso twists, the desire for a toned and taut physique has sold a long line of exercise devices of dubious worth. Countless inventions, such as vibrating belts and ''gut-busting'' contraptions, have claimed to miraculously tighten and tone our trouble spots.

But the miracles we were expecting never materialized, and our ''spots'' remained ''unreduced.'' What's wrong with spot reduction?

Where did we go wrong? In our efforts to tone our bodies we neglected the most important factor: fat. Exercises such as crunches or leg lifts improve the tone and endurance of the muscles, but they don't burn fat. When we do exercises that elevate the heart rate, such as bicycling, walking or aerobic dance, the body will draw upon its fat stores for energy.

Alternative solutions Eating a low-fat diet and following an exercise program that combines aerobic activity and strength training is the key to changing the shape of your body.

In addition to burning calories through aerobic activity, strength training will increase the amount of muscle, which burns even more calories. But many people shun the idea of intensive exercise, scared off by the idea of five-mile runs, barbells or aerobic classes.

Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 20 minutes of aerobic activity per week. Ideally, for long-term weight control, you should engage in at least four sessions per week, for 45 minutes each time.

ACE Fit Facts are reprinted from ACE FitnessMatters magazine, Permission Granted.

Download the full article here, at the American Council on Exercise

Successful Weight Control: It's not just cutting calories

According to ACE, eating less, or cutting back on fat in your diet, won't keep the weight off. What you really need to do is strike a good balance between the number of calories you consume and the number you burn. And the only way to do that is to exercise. By exercising, you can lose weight while you eat more calories than if you simply went on a diet. Regular physical activity is much more effective at keeping the weight off in the long run than any diet.

One choice is aerobic exercise You'veprobably heard about exercise programs that turn your body into a ''fat-burning machine.'' An aerobic programcan help you lose weight more easily because it can stimulate your body and make it burn calories. Low-impact aerobics like walking, step aerobics and dance are your best bets. Some good no-impact aerobic activities you can benefit from include swimming, bicycling and rowing. Begin with as littleas 15 minutes of low-impact aerobics three times aweek. Gradually increase to 30 minutes of moderate aerobic activity four times a week.

Strength training = weight management Your muscles burn calories during physical activity. What you may not know is your muscles also burncalories when your body is at rest. Increase your muscle mass, and you'll be increasing your body's capacity to burn calories both during activity and at rest.

Success means good eating and good exercise Follow a moderate low-fat diet and an exerciseprogram that combines aerobic activity and strengthtraining. That's the key to losing weight - and keeping it off. And remember, you can't lose weight overnight. Set a realistic weight-loss goal for yourself - like one to two pounds a week - eat healthy, get going on a program of regular physical activity, and you'll be delighted by what you accomplish.

ACE Fit Facts are reprinted from ACE FitnessMattersmagazine, Permission Granted

The NASM OPT Model: Periodized Training and Progression

Until now, most training programs have been based mainly on the experiences and goals of body builders, coaches and athletes. There's aproliferation of scientifically unsupported trainingprograms that are not designed to meet the needs of an increasingly deconditioned and injury-prone society. NASM’s Optimum Performance Training (OPT) method is a comprehensive training program based on scientific research that provides results specific to individual needs and goals.

Assessment At the center of the OPT method is the assessment. This fitness and performance evaluation assesses an individual’s strengths and weaknesses in the areas of posture, movement, strength, flexibility and athletic performance. Before embarking on a training program, it is essential to address any existing imbalances to ensure success.

Optimum Performance Training: Individualized Program Design The OPT method provides a system for exercise selection based on the client’s needs, abilities and goals. The endless choices of exercises and the unique progressions keep every program fun, dynamic and, most importantly, successful. The Pyramid of Success represents the various stages of the revolutionary OPT method. Clients will progress through the phases of training at regular intervals, with the specific phases and progression depending on goals and progress and conditioning. Most clients will cycle between 2-4 of the 7 phases, which include the following:

Corrective Exercise Training (CET) correctsmuscle imbalances, reconditions injuries, preparesbody for training, prevents training overload,enhances adaptation, improves the body’s work capacity and improves stabilization strength. In this phase, we work with fairly low intensities, repetitions can range from 15-25.
Integrated Stabilization Training (IST) improves neuromuscular efficiency, functionalstrength, core strength, dynamic stabilization andfunctional flexibility. Exercises increasing challenge the core and balance and we work with moderate intensities, repetitions can range from 12-20.
Stabilization Equivalent Training (SET) enhances stabilization strength and endurance duringfunctional movement while increasing muscle mass, enhancing metabolism and improving stabilization strength. SET combines a stable exercise with one done in a less stable environment, such as a machine chest press and a pushup or stability ball press, intensities increase and reps range from 8-12 or 15.
Muscular Development Training (MDT) increases muscle mass for athletes such as football players and bodybuilders. We work at higher intensities with minimal rest, and reps range from 6-12.
Maximal Strength Training (MST) improves motor-unit recruitment, motor-unit synchronization and peak force. This is the highest intensity phase, reps range from only 1-5, rest period is 3-5 minutes.
Elastic Equivalent Training (EET) enhances neuromuscular efficiency and power production, especially for athletes who need to express force quickly. Similar to SET, this phase combines a strength and maximum power exercise, ranging from 5 adn 10 reps each to 3 and 8 reps each.
Maximal Power Training (MPT) increases speed strength and creates neuromuscular adaptations through an entire range of motion. Exercises use low weight, about 5-8% of body weight, but are done at very fast speed.

Click here to read more at the website of the National Academy of Sports Medicine.

Optimum Performance Training and OPT are trademarks of the National Academy of Sports Medicine

Assessing and Training for Better Posture: UPPER EXTREMITY POSTURAL DISTORTION

Part 3 of a series of 3 articles:

Good posture is essential for the best exercise performance, and to avoid pain and injury. and in everyday life. Working on a laptop all day, leaning forward to see your screen, carrying a baby, playing a violin, or working the chest muscles too hard while failing to develop the upper back muscles.... All of these can lead to the symptoms of the upper extremity postural distortion:

• rounded and forward tilted shoulders
• forward tilted head
• in some cases, the palms of the hands face to the rear when standing

Some of the problems this posture can lead to include headaches, a painful nerve impingement in the shoulder, rotator cuff problems, and labored breathing or snoring. From an exercise standpoint, the body is not in an optimal position to perform many exercises such as overhead shoulder press, curls, chest press or fly, and so on. Individuals with this posture frequently mistake the soreness they experience in their upper back as muscle tightness when in fact the muscles are weak and extended - they need to be strengthened and not stretched.

Tight Muscles include:
- Pectoralis major and minor (chest)
- Latissimus dorsi (back)
- Upper Trapezius Upper back/below neck)
- Neck muscles (sternocleomastoid and levator scapulae)

Weak muscles include:
- Rhomboids and Middle/Lower Traps (upper back)
- Cervical Flexors (neck)

It is important to correct this posture early in an exercise program by strengthening the weak muscles and stretching those that are tight, and to avoid exercises that will worsen the condition and lead to progressive problems such an an impingement. Generally, exercises like incline chest press, shrugs, and front raises for the shoulders should be avoided. Front rows, and presses or pulldowns behind the neck - which are risky exercises for anyone - absolutely MUST be avoided. Corrective exercises would include scaption and rear flys emphasizing the rhomboids and middle lower traps, coupled with a stretching program.

The problem frequently shows up in poor form on simple exercises - such as lat pulldowns or tricep pushdowns done with the shoulders rounded forward. The exercises should be performed carefully. Please let me know if you need help with assessment, exercise selection or program design.

Eating and Exercise: Time it Right to Maximize Your Workout

From the Mayo Clinic

When you eat and what you eat can affect your performance and the way you feel during your workout. To get the most from your workout, follow these guidelines:

•Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says Stephen DeBoer, a registered dietitian at Mayo Clinic, Rochester, Minn. This. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
•Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising.
•Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded.
•Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.

What to eat: Getting the right fuel for your best performance

Carbohydrates: Your body's chief source of fuel Your body stores excess carbohydrates as glycogen — primarily in your muscles and liver. Your muscles rely on stored glycogen for energy. Cereals, breads, vegetables, pasta, rice and fruit are good carbohydrate sources. But right before an intense workout, avoid carbohydrates high in fiber, they may give you gas or cause cramping.

If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices. If you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.

Protein and fats: Important, but not your body's top fuel choice Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Fat is an important, although smaller, part of your diet. Fats, along with carbohydrates, provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising

Water: Drink plenty to avoid dehydration The American College of Sports Medicine recommends that you drink 8 glasses of water every day and more when the temperature and humidity are high. Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting water with coffee, tea or soda, because they contain caffeine, which acts as a diuretic, a substance that causes your body to lose even more water.

Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it.

click here to read the full story from the Mayo Clinic

Exercise and the Common Cold

It's not a cure but it won't hurt

Should you exercise when you have a cold?

Studies have found that regular, moderate exercise is effective for reducing one's risk of catching a cold. In a study of people with colds, exercise didn’t speed up recovery, it didn’t slow it down either. Unless there is fever or any serious problems, it appears the best medicine may be to continue exercising moderately while the cold runs its course.

From research published in the journal of the American College of Sports Medicine, click here to read a summary from the American Council on Exercise.

Information from ACE FitFacts, permission granted.

Assessing and Training for Better Posture: Lower Extremity Postural Distortion

Part one of a series of 3 articles
Good posture is essential for the best exercise performance, and to avoid pain and injury. and in everyday life.

Flattened and externally rotated feet, Knees rotated and tilted inward...

When these postural distortions are observed while standing or performing movements, they indicate a Lower Extremity Postural Distortion. The legs are not capable of producing optimal levels of force, or of absorbing force from activities such as running.

Tight Muscles include:

• Calves
• Inner Thigh
• IT Band
• Hip Flexors

Common complaints with this postural distortion include foot pain (heel spurs or plantar fascitis), knee pain, hip pain and shin splints.

Weak muscles include:

• Tibialis (shins)
• Vastus Medialis (a quadricep)
• Glutes Maximus & Medius
• Hip External Rotators

As you can see, when a muscle is tight, its opposing muscle is weak. An effective corrective component of your exercise program will focus on strengthening the weak muscles and stretching the tight muscles.

Proper exercise selection is very important. Today, I met with member who frequently used the inner thigh machine. His knees were internally rotated indicating that this machine was not likely to produce a successful outcome for his program. Please let me know if you need help with assessment, exercise selection or program design.

Future topics: Pelvic Tilt, Protracted Shoulder, Forward leaning head

Supplements: Too Much of a Good Thing?

From the American Council on Exercise
In a perfect world, everyone would know exactly what and how much to eat for both optimal health and peak performance. Unfortunately ours is not a perfect world and most of us are left on our own to decipher the implications of current research findings or the latest nutritional fad.

Americans seem to be married to the idea that in order to achieve our goals, we must consume special dietary products in amounts not normally found in a typical diet. But while the initial promises offered by makers of these supplements are often enchanting, the actual benefits to the consumer don't necessarily live up to the advertising. Let me know if you have any specific questions, and click here to read or download a PDF of the full story.

Fit Facts are reprinted from ACE FitnessMatters magazine. permission granted.

Debunking the Carbs Protein Hype

Exerpts from a Joint Position Stand of the American College of Sports Medicine, American Dietetic Association and Dietitians of Canada
There is no evidence that athletes need a diet significantly different than the general population
- Carbohydrates should represenet 55-58% of energy (calories)
- Protein should represent 12-15%
- Fat should represent 25-30%
- Individuals who want to gain muscle mass should consume 1.6.-1.7 grams of protein per kilogram of body weight
- Endurance trained athletes should consume 1.2- 1.4 grams per kilogram of body weight
- Consumption of higher amounts is not shown to be beneficial and could cause health problems
- Carbohydrates are essential to the recovery process, they replace muscle glycogen and facilitate the repair process
- The post exercise meal should contain a mix of carbohydrates, protein and fat
- Supplements should generally not be required if sufficient nutrients are being consumed in the diet.

Losing Weight, Keeping it Off

From a position stand by the American College of Sports Medicine
ACSM recommends that the public follow these general guidelines for losing weight and keeping it off: Consult with a trained healthcare professional, consider losing weight if BMI is 25 or above, reduce caloric and fat intake, exercise 2.5 - 4.5 hours a week, and use dietary supplements/weight loss drugs only under physician supervision.

-An "energy deficit" of 500-1000 calories a day is recommended
-An effective weight-loss program must include increased energy expenditure in addition to reduced dietary intake.
-Significant health benefits can be realized with a minimum of 150 minutes of moderate intensity exercise a week; there may be advantages to increasing to 200-300 minutes per week
-Even modest reduction of 5-10% produce significant health benefits
-If energy needs exceed energy intake, weight loss will occur
-Very low calorie diets (VLCDs), used in conjunction with dietary supplements and requiring medical supervision, may increase the magnitude and rate of weight loss but probably will not improve long-term weight loss

Exercise Can Help Control Stress

People who exercise regularly will tell you they feel better.

Here are four ways exercise controls stress, according to the American Council on Exercise:

1. Exercise can help you feel less anxious. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles.
2. Exercise can relax you. One exercise session generates 90 to 120 minutes of relaxation response.
3. Exercise can make you feel better about yourself. That feeling of self-worth contributes to stress relief.
4. Exercise can make you eat better. And it's no secret that good nutrition helps your body manage stress better.

Activities you can choose from:
Aerobic activity - All it takes is 20 minutes' worth, six to seven days a week.
Yoga - Recent studies have shown that when large muscle groups repeatedly contract and relax, the brain receives a signal to release specific neurotransmitters, which in turn make you feel relaxed and more alert.
Recreational sports - require the kind of vigorous activity that rids your body of stress- causing adrenaline and other hormones.

Don't try exercising in your office. Outdoors or away from the office is the best place to find a stress-free environment. Even a corporate fitness center can have too many work-related thoughts for some people.

Click here to read the whole story from the American Council on Exercise

Delayed Muscle Soreness

Why does it hurt a day or 2 later?

There are two types of exercise-related muscle soreness. Immediate muscle soreness quickly dissipates and is the pain you feel during, or immediately after, exercise. Delayed muscle soreness manifests 24 to 48 hours after the exercise session and spontaneously decreases after 72 hours.

The most current research attributes it to microscopic tears in the muscle and surrounding connective tissue following eccentric exercise. (A muscle contracts eccentrically when it lengthens under tension during exercise).

Those who experience delayed muscle soreness include conditioned individuals who increase the intensity, frequency or duration of their workouts, or participate in an activity that they are unfamiliar with. Beginning exercisers, or those who have undergone a significant lapse in training,frequently experience soreness when starting a new exercise program.

Once you induce delayed onset muscle soreness at a specific exercise intensity, you shouldn't experience that sensation again until intensity is increased. This is because delayed muscle soreness has been shown to produce a rapid adaptation response, which means that the muscles adapt to an exercise intensity.

Click to read the whole story from the American Council on Exercise.

Experts Predict Hip-Fracture Epidemic

Better nutrition, treatment now could prevent global crisis

FRIDAY, June 16 (HealthDay News) -- The world faces an epidemic of hip fractures over the next few decades as more and more people's bones weaken from osteoporosis as they age.

So conclude researchers who estimate that at least 6.3 million people worldwide will suffer a hip fracture in the year 2050 -- more than triple the 1.7 million cases recorded in 1990.

The trend toward more fractures could be turned around, however, if doctors and the public take advantage of what's known about osteoporosis prevention. One key preventive strategy: "We should be looking at the younger population to maximize calcium," said Dr. Joseph Fetto, associate professor of orthopedics at the New York University Hospital for Joint Diseases.

NOTE: This is another reason why training for balance and stabilization is very important, particularly for adults past 50 and 60 years old.

Click here to read the full article at MSN Health News

Eating and Exercise: Time it Right to Maximize Your Workout

When you eat and what you eat can affect your performance and the way you feel during your workout. To get the most from your workout, follow these guidelines:

•Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says Stephen DeBoer, a registered dietitian at Mayo Clinic, Rochester, Minn. This. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
•Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising.
•Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded.
•Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.

What to eat: Getting the right fuel for your best performance
Carbohydrates: Your body's chief source of fuel Your body stores excess carbohydrates as glycogen — primarily in your muscles and liver. Your muscles rely on stored glycogen for energy. Cereals, breads, vegetables, pasta, rice and fruit are good carbohydrate sources. But right before an intense workout, avoid carbohydrates high in fiber, they may give you gas or cause cramping. If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices. If you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.
Protein and fats: Important, but not your body's top fuel choice Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Fat is an important, although smaller, part of your diet. Fats, along with carbohydrates, provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising
Water: Drink plenty to avoid dehydration The American College of Sports Medicine recommends that you drink 8 glasses of water every day and more when the temperature and humidity are high. Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting water with coffee, tea or soda, because they contain caffeine, which acts as a diuretic, a substance that causes your body to lose even more water.
Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it.

click here to read the full story from the Mayo Clinic

Warm Up to Work Out

from the American Council on Exercise
ACE asks "Suppose you were told that you only had to add an extra five to 10 minutes to each of your workouts in order to prevent injury and lessen fatigue. Would you do it?" Those few extra minutes are called a warm-up.
A gradual warm-up:- Leads to efficient calorie burning by increasing your core body temperature - Produces faster, more forceful muscle contractions - Increases your metabolic rate so oxygen is delivered to the working muscles more quickly - Prevents injuries by improving the elasticity of your muscles - Gives you better muscle control by speeding up your neural message pathways to the muscles - Allows you to work out comfortably longer because all your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood - Improves joint range of motion - Psychologically prepares you for higher intensities by increasing your arousal and focus on exercise
Your warm-up should consist of two phases: 1) progressive aerobic activity that utilizes the muscles you will be using during your workout, and 2) flexibility exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch since the rise in muscle temperature and circulation increases muscle elasticity, making them more pliable.
For more information click here to read the whole story from the American Council on Exercise.

BAN THE CELL PHONE BAN IN NYC PUBLIC SCHOOLS

Dear Friends,
I have just read and signed the petition: "Moratorium on Confiscation of Cellular Phones in NYC Public Schools." Many of our kids are latchkey kids who travel long distances by bus and subways and return to an empty home, the cell phones are essential for their safety and our piece of mind. Please take a moment to read about this important issue, and join me in signing the petition. It takes just 30 seconds, but can truly make a difference. We are trying to reach 5,000 signatures - please sign here: http://www.thepetitionsite.com/takeaction/703432746
Once you have signed, you can help even more by asking your friends and family to sign as well.
Thank you!
Cary Raffle

The Best Butt Exercises

New Research from the American Council on Exercise on the Most Effective Exercise for your Glutes

Quadruped Hip Extensions - On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees. Lift the leg until the bottom of the foot is pointing toward the ceiling and the leg is lined up with the body. Repeat on the same side for eight to 12 reps. Change legs.
Step-Ups - Stand with good posture behind a tall step or box [approximately 15 inches (38 cm) high] while holding a dumbbell in each hand. Place your left foot on top and transfer your weight to that leg. Push down with your left foot (especially the heel), straightening your leg, to come up on top of the box. Use the left leg only; keep the right leg passive, especially as you initiate the step-up. Repeat on the same side for eight to 12 reps. Change legs.
Lunges - Hold a dumbbell in each hand, standing tall with good posture. Step forward with the right foot, keeping the head up and spine neutral. Drop your left knee toward the floor by bending knees, making sure to keep the front heel down and the knee directly over the center of the foot. Push down and forward through your heel to return to the starting position. Repeat on the other side, alternating for eight to 12 reps per side.
Four-Way Hip Extensions - Stand upright and grasp the stabilizing bar of the machine. The resistance pad should be placed at the knee on the back side of the exercising leg. Move your thigh to the rear until your hip is fully extended backward. Repeat for 8 to 12 reps and change sides.
Click here to Read the complete study results from the January/February 2006 edition of ACE Fitness Matters magazine.

Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.

Interval training: Can it boost your calorie-burning power?

Do you wish you could burn more calories without spending more time at the gym? Consider aerobic interval training.
Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

You'll burn more calories.
You'll improve your aerobic capacity.
You'll keep boredom at bay.
You don't need special equipment.

After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. "The intervals can vary throughout your workout," says Tom Allison, Ph.D., an exercise physiologist at Mayo Clinic, Rochester, Minn.. "How much you pick up the pace, how often and for how long is up to you." A personal trainer or other expert can help you time the intensity and duration of your intervals based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake) and other factors.

Interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training. Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. For more information click here to read the whole story at the Mayo Clinic website.

When To Replace Training Shoes?

Every 3-6 months or 300-500 miles
One of the first questions I ask a runner or walker who complains of aches such as shin splints, knee pain or foot pain is how old their running shoes are. When you run, every time you land your shoes absorb 3 to 5 times the weight of your body. Over time, the cushioning breaks down and instead of the shoes absorbing this impact, it is absorbed by your joints and muscles.
Sweat, heat and time also cause the shoes to lose some of their cushioning and resiliency - so getting a good deal on a closeout shoe that has been sitting in a warehouse for 2 years may not be a bargain over the long run. If you have been working out indoors all winter, the shoes may look great but the cushioning is probably worn down. Some of us develop an emotional attachment to their sneakers - a model or color that has gone out of production, a pair of shoes that they ran a great race in, or in some cases an attachment to the idea that they haven’t fallen apart so they must be okay. Go ahead, trade them in, you’ll feel so much better that you’ll forget about them in no time at all.
The American Podiatric Medical Association recommends that you trade in your trainers every 300-500 miles or 3-6 months. They also suggest rotating 2 or more pairs of shoes, which gives shoes a chance to breathe and to recover their cushioning properties in between use. They have some helpful tips on how to find the right pair of sneakers, cli ck here to read more.

Slow Burn: How Aging Affects Metabolism

by Marin Gazzaniga for MSN Health & Fitness
If you think you’ve put on a few extra pounds because your metabolism has slowed down, you may be only half right. Barry Stein of Wake Forest University School of Medicine is writing a book about staying fit after 50. As he explains, “As we age, we are subject to sarcopenia—muscle wasting. Since muscle burns more energy than fat, this means the metabolic load goes down and metabolism reflects that.” That is, if you do nothing about your loss of muscle with age, it will take you longer to burn off a candy bar at age 60 than at 20.

Twins Tammy and Lyssie Lakotos, authors of Fire Up Your Metabolism, recommend both cardiovascular activity and weight training. “Cardiovascular activity burns calories while you do it. Additionally, you could burn about 20-30 additional calories afterwards, which may not seem like a big amount daily, but adds up over a lifetime,” says Tammy Lakotos. Strength training is effective long after you’ve put down the barbells because muscle burns more calories than fat while you’re at rest.

For more information on how to burn more calories at any age, click here for the full story.

What's a TransFat?

An overview from the American Heart Association
Trans fat (also called trans fatty acids) is formed when liquid vegetable oils go through a chemical process called hydrogenation, in which hydrogen is added to make the oils more solid. Hydrogenated vegetable fats are used by food processors because they allow longer shelf-life and give food desirable taste, shape, and texture. Evidence suggests that consumption of trans fat raises LDL (“bad”) cholesterol levels and lowers HDL (“good”) cholesterol levels, causing the arteries to become clogged and increasing the risk of developing heart disease and stroke. To read the full story about transfats and other fats, click here.

FREE WEIGHTS VS. STRENGTH TRAINING EQUIPMENT

The truth is, each has its advantages and disadvantages.
Free weights advantages:
- incorporate the stabilizing muscles
- tend to more closely match the movement patterns you're likely to need
- are more versatile.
Free weights disadvantages:
- you must learn to balance the weight ... this can be potentially dangerous
- to target the muscle you want, you must use very precise technique
- free weights can be swung for momentum rather than lifted slowly and steadily, which works the muscles better
- training alone can lead to injury
Machine advantages:
- generally safer and easier to use, an advantage for beginners
- some machines are more efficient than free weights at isolating
- machines ensure correct movements for a lift which helps prevent cheating when muscle fatigue sets in
Machine disadvantages:
- Most machines involve moving a weight along a predetermined path, making it difficult to strengthen the stabilizer muscles
- Most machines are geared to the average- sized person

Experienced exercisers may want to use free weights because of the additional training benefits they offer. That said, the combination of both free weights and machines can add variety to your workout. Using machines may also be easier and less discouraging if you’re a novice, because free weights require some coordination to use. To read the full story from the American Council on Exercise, click here.

RESOLVING TO LOSE WEIGHT? HERE'S HOW.

by Liz Neporent, M.A., for iVillage
Your New Year's resolution will be a bust if ... - You base your goal on a fleeting thought.- Your goals are vague or general.- You have no plans to make it happen.
Your New Year's resolution will be a success if ... - You have a strong initial commitment.- You have a way to cope when the going gets rough. - You keep track of your progress
To read the full story and details, click here for MSN health and fitness.

Is your Group or Company Interested in hosting a FREE Fitness Seminar?

Tips on assessment, fitness myths and how to begin a program at any level...NYSC Pro Trainer Ashley Miller and I recently presented a 45 minute seminar at NYSC Wall Street with insights from NYSC and the National Academy of Sports Medicine. Please contact me to host our powerpoint presentation at your location, and help your co-workers, employees or members meet their fitness goals.

TRY KINESIS AT NYSC WALL STREET - BY APPOINTMENT

Join me for a demonstration of this state of the art functional training system, RSVP 917.603.3813. As beautiful as it is functional, KINESIS moves freely from any position as in everyday life, allowing us to train for balance, stabilization, endurance, flexibility, and coordination. On Kinesis, you can train to maintain good posture through a full range of motion, and to generate power while moving --- improving your performance on the slopes, tennis court as well as in everyday life. Kinesis systems are available at only 12 locations in North America and can only be used under the supervision of a trained professional. I am pleased to be among the initial group of NYSC trainers to have completed the Functional Training Progression course necessary to use Kinesis. Contact me if you are interested in experiencing KINESIS.

Tackling holiday weight woes

Small gains can be big problem all year
NEW YORK (CNN) -- "The good news is it's not as bad as we thought," said Dr. Jack Yanovski, the study's principal investigator and head of NICHD's Unit on Growth and Obesity. "The bad news is that it's hard to take off that weight the rest of the year."
Although it's not easy to shed holiday weight gain, experts say there are ways to keep the pounds from piling on in the first place. Figuring out a game plan is the first and most important step, said Judith Stern, co-founder and vice president of the American Obesity Association (AOA). Small changes can make a big difference, Stifler said. Switching from regular to diet soda can result in losing 6 to 8 pounds in a year's time, he said. Using mustard instead of mayonnaise or walking even 20 minutes a day also can help. Using smaller plates (thus, having smaller portions) and getting rid of leftovers after grand holiday meals also help the cause, added Stern. Another key is resisting pressure from friends and relatives to eat unhealthy foods. "You have to decide what you want to do, you can't be sabotaged," said Stern. "It's an extreme way of saying, 'I am in charge, please everybody help me.'" Fink also cautions against people who are too restrictive or who swear off certain foods (for instance, no cookies or no pies). This can lead to a vicious cycle of restricting a certain food, then eating it, then feeling bad or angry about what you did and in turn eating to make yourself feel better..
Read the full story here at CNN.com

Periodized Training - And Why It's Import

Lately, no matter how hard or how often you work out; you just can't seem to progress any further. You’re stuck on a plateau. It turns out that the exercise you've been doing has worked so well that your body has adapted to it. You need to ''shock'' or ''surprise'' your body a bit. You need to give it a new challenge periodically if you’re going to continue to make gains.
That goes for both strength and cardiovascular training. ''Periodizing'' your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or ''periods'' to keep your body working harder, while still giving it adequate rest. For example, you can alter your strength-training program by adjusting the following variables: - The number of repetitions per set, or number of sets of each exercise - The amount of resistance used - The rest period between sets, exercises or training sessions - The order of the exercises, or the type of exercises - The speed at which you complete each exercise
Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals. To read the full story click here.
Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.

Core exercises: Beyond your average abs routine

from the Mayo Clinic
"A well-balanced core exercise routine focuses on more than your abs. Did you know that your core is where all movement in your body originates? Core exercises are an important part of overall fitness training that, except for the occasional sit-up or crunch, are often neglected. Core strengthening requires the regular and proper exercise of your body's 29 core muscles. Body position and alignment are crucial when performing core exercises. When you get started it is a good idea to have a fitness trainer or physical therapist help you perfect your techinique. For the full story click here.

Tips to Stay Fit During the Holidays from ACE

The Average Thanksgiving Meal has 3,000 Calories and 229 Grams of Fat. The American Council on Exercise Recommends:

You can make up for a feast of rich, higher- fat foods with lighter, lower-fat meals for the next couple of days. Plan for the big meal that day with a low-calorie, low-fat breakfast and lunch. Never skip meals, just limit them.
Look back and assess your diet over the past few days by recording your caloric intake with a food diary. Have you been over-indulging at recent party feasts? Are there additional celebrations looming? Try eating sensibly in order to afford the extra calories come meal time.
Don’t panic or feel guilty if your diet seems to have gotten out of hand. When you balance your intake over several days, you have ample time to regain control.
Make physical activity a regular habit. Beyond burning calories, exercise is essential for good health, stress management (oftentimes a challenge during the busy holiday season) and overall well-being. Working out consistently will help jump-start your metabolism allowing you to burn more of those calories from your holiday binge.
Have a salad, light soup or some fruit and veggies before leaving home or prior to your meal. This way you will feel fuller and less likely to overeat.
Select only your favorite foods at a holiday buffet and let other guests enjoy traditional fare like nuts, rolls and sweet potatoes.
Practice portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
For the full story click here

Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.

BREAKFAST, WHY IS IT SO IMPORTANT?

A growing body of evidence indicates breakfast is good for your health. "Studies show that people who eat breakfast —
especially a healthy breakfast — are more likely to:
- Consume more vitamins & minerals and less fat & cholesterol during the day:
- Have more strength and endurance;
- Have better concentration and be more productive throughout the morning;
- Control their weight;
- Have lower cholesterol, which reduces the risk of heart disease;
Click here to read about breakfast and healthy suggestions from the Mayo Clinic.

For those interested in a body-builder's perspective on the importance of breakfast, read Danielle Nagel's article and protein fortified fruit pancake recipe at Bodybuilding.com.

BUSTING THE FAT BURNING ZONE MYTH

The more total calories you burn the more fat you lose

"It's true that the body burns a higher percentage of calories from fat during more mellow exercise like walking and easy cycling. But, when you pick up the pace for a higher-intensity cardio workout, you burn a greater number of overall calories (which should be your focus for weight loss) and subsequently just as much total fat. What's more, high-intensity exercise kicks your metabolism into high gear even after you're done working out." Accoding to Prevention Magazine Fitness Director Michele Stanton. Read all about it here.

What are you doing better?

From some of my clients . . .
Last month, NYSC employees were given _________better Tshirts to help launch the clubs new ad campaign. To fill in the blank, I asked my clients what they can do better since we have been working together. Thanks for your kind input.
sleep
everything
play with my kids
live
love
smile
swim/bike/marathon
work
check out myself in store windows
looking forward to seeing each day
Barbados
honeymoon

$190 RAISED TO HELP HURRICANE KATRINA VICTIMS: A dollar donation for every training session in September

Thanks to my Clients for helping to make this nice contribution! Click here to make your own donation on the Red Cross website.

TIPS FOR LATE NIGHT SNACKERS

"While a couple of snacks are a good thing during the day -- they give your metabolism a little boost so you burn calories, they give you an energy lift, and they help you spread out your calories so you don’t overeat at any one meal -- late-night snacking is one of the worst habits you can get into. Read the full story and some solutions by clicking here.

THE BEST AND WORST ABDOMINAL EXERCISES

Researchers from the American Council on Exercise recruited 30 men and women of different fitness levels and tested the effectiveness of many different abdominal exercises and machines, using electromyography equipment to measure muscle activity .
The three best:
- Bicycles
- Captain’s Chair (Knee Raises)
- Crunches on a Stability Ball
Although crunches on a ball generated less activity in the obliques and rectus abdominus (6 pack muscle) than the top two exercises, the exercise also generated significantly less activity in the rectus femoris (a quadricep/hip flexor) – making it, arguably, the best overall exercise of the lot, the report says. The Ab Roller was proven to be virtually no more effective than the traditional crunch while the AB Rocker was shown to be up to 80 percent less effective. To read the whole report, click here.

SNACKING: WHICH FOODS ARE HEALTHY, WHICH ARE NOT

The Truth About Rice Cakes, Bagels & Snack Bars . . .
Many of the snacks we believe are good for us contain ingredients that are actually unhealthy, experts caution. Marketing is often to blame, explains Rick Hall, who teaches nutrition at Arizona State University. “They’re packaged to look healthy, sometimes almost in a devious way, but it comes down to the consumer’s lack of knowledge, too,” Hall says. To help raise your awareness, this article reveals nine snacks we often misconstrue, along with some truly healthy alternatives, click here to read it.

TOOLS FOR A HEALTHIER DIET

Here are some planning resources from the US Government

STEP 1 - Click here to Determine Your Daily Caloric Needs To take off one pound per week, you'll need to reduce calories by 500 per day. (One pound of body fat equals about 3,500 calories.) Try eating 250 calories less per day and exercising enough to burn 250 calories— like walking about 2.5 miles each day. The easiest way to cut back on calories is to watch your portion sizes.
STEP 2 - Click here to see a sample menu that provides 2000 calories a day . It gives one example of how all of the recommendations for food group and nutrient intake can be integrated into a weekly menu.

7 SLIM DOWN SECRETS

from the Fit by Friday area of iVillage.com
Here are some simple rules and lots of good free weight control information from Liz Neporent, a fitness writer who had written for the New York Times as well as other leading publications:
1. Give both eating habits and exercise top billing
2. Portion control is key
3. Walking works
4. Keep a Journal
5. Drink Up
6. Graze, don't Gorge
7. Lose the quick-fix mentality.
Read the whole article here.

FEEL BETTER. LOOK BETTER. FITNESS FOR WOMEN OVER 30.

The average life expectancy of a woman who is about 45 today is almost 82! The good news is that you have a long life ahead, and plenty of years to work on becoming the best that you can be. The bad news is if you aren't happy with your condition or appearance or have any muscle pains or problems, they are going to be with you for a long time to come.

Ashley Miller and I presented a 2 hour course to members of the Women in Policing Foundation at the New York Police Academy, addressing the needs of this important group. Feel free to contact me for information on how to schedule a presentation to your group, call 917 603 3813.

DON'T SKIP BREAKFAST TO CUT CALORIES

And don't forget that fat burns in the flame of carbohydrates!
When it comes to cutting calories, breakfast is often the first thing to go. But new research suggests that people who are successful at losing weight - and, more importantly, keeping it off - eat breakfast every day. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center analyzed data on nearly 3,000 people who had lost, on average, 70 pounds and kept it off for a year or more. Study subjects were enrolled in the National Weight Control Registry, an ongoing study of adults who have successfully lost 30 pounds or more. Only four percent said they never eat breakfast every day. It is not known what subjects ate for breakfast (although the study was funded by General Mills), but most followed a high- carbohydrate, low-fat diet. Researchers speculate that eating breakfast helps people manage both their hunger and food intake throughout the day.
Source: Conference of the American Society for Clinical Nutrition, February 26, 2002, San Diego, Calif.

IMPORTANT MEDICAL CHECKUP GUIDELINES

Regular checkups and age appropriate screenings can help to improve your health and extend your life and those of your loved ones. Get the info on what to check for and when -for both men and women - in this booklet from the Men's Health Network.

REDUCE WAIST SIZE TO REDUCE DIABETES, HEART DISEASE RISKS, CANCER

Summaries from 2 important articles

It probably won't shock you to learn that larger waists mean greater heart disease risk. Where the extra pounds lie may make a difference. Larger waists, or an "apple" shape, indicate abdominal fat. Fat around the hips and thighs is often described as a "pear" shape. Studies have linked abdominal fat to more health problems, including increased risk of diabetes and breast cancer. Now, scientists have pinpointed the exact numbers to watch out for: Men: 35 or below, Women: 33 or below. Read more here.

A man's waist size seems to be a strong indicator of adult onset diabetes risk. Johns Hopkins scientists reviewed data from 27,270 men tracked over 13 years Compared to those with the smallest waists, 29-34 inches, men with larger waist sizes were at least twice as likely to have diabetes. Those with the largest waist size -- 40 inches and above -- were up to 12 times more likely to have Type 2 (adult onset) diabetes, the kind associated with obesity. Read more here.

THE WRONG DIETARY HABITS CAN SABOTAGE YOUR FITNESS ROUTINE

TOP 10 NUTRITION MISTAKES MADE BY ACTIVE PEOPLE
While exercise is an important component of any wellness program, it's only part of the equation. What you eat, how much you eat and when you eat it are critical to overall health, and especially important to get the most out of any fitness regimen.

1. EATING TOO MUCH PROTEIN AND NOT ENOUGH CARBOHYDRATES. Our muscles' endurance and performance comes from the glycogen in carbohydrates.
2. SKIPPING BREAKFAST.
3. NOT EATING BEFORE A WORKOUT
4. WAITING TOO LONG AFTER EXERCISE TO EAT. For optimal recovery, it's best to eat 30 minutes to two hours after exercise.
5. REPLACING MEALS WITH ENERGY BARS OR REPLACEMENT DRINKS. Reach for real food first.
6. TRUSTING THE ACCURACY OF DIETARY SUPPLEMENT LABELS AND CLAIMS. "The FDA doesn't regulate any of the supplements so it's the Wild West out there in health food stores. "
7. NOT CONSUMING THE RIGHT AMOUNT OF CALORIES FOR THE AMOUNT OF ACTIVITY YOU DO. Your calorie intake should be sufficient to support your active lifestyle, but not so abundant that weight control becomes a challenge.
8. BELIEVING THAT EXERCISE MEANS YOU CAN EAT WHATEVER YOU WANT.
9. NOT DRINKING THE RIGHT AMOUNT OF FLUIDS. Dehydration can be a serious problem, especially during warm humid weather.
10. JUMPING ON THE LATEST DIET CRAZE IN SEARCH OF THAT ELUSIVE "EDGE."

Read about it here.

SUPERSET CIRCUIT TRAINING: THE NEW YORK STYLE WORKOUT

SUPERSET CIRCUIT TRAINING: THE NEW YORK STYLE WORKOUT
by Cary Raffle
Pro Trainer, New York Sports Clubs, NASM Certified Personal Trainer
Copyright ©2005 Cary Raffle

We want results. We don’t have much time. And we want value. That’s why circuit training with supersets is working for my clients and me.

Circuit training involves a series of different exercises done one after another, with a brief rest period in between, like XPRESSline® at New York Sports Clubs. Circuit training is popular because it efficiently uses time, and can burn more calories than other workouts because there is limited rest. The National Academy of Sports Medicine says that circuit training is ideal for individuals trying to alter their body composition. The increased activity level and volume can help you to lose weight faster.

A superset combines sets of two or more different exercises, often for the same muscle group, with no pause to rest in between. By combining two exercises for the same muscle group into a superset, such as a chest press followed by pectoral flies, it is possible to work the muscles longer and harder before tiring or risking injury, compared to a single exercise.

NASM recommends a superset of a more stable exercise followed by a less stable exercise, such as bench press and push up, to increase stabilization endurance, muscle growth (hypertrophy), and strength. NASM recommends supersetting a strength and power exercise, for example a hack squat followed by an explosive jump squat, to train for increased power.

Other variations of the superset include compound sets and peripheral heart action. In compound sets, opposing muscle groups, such as biceps/triceps, chest/back or hamstrings/quadriceps, are worked without rest in between. The muscle recovers as the opposing muscle is being worked. Peripheral heart action combines an upper and lower body exercise, such as shoulder or chest and legs. It is recommended for individuals with cardiovascular problems, but can be beneficial to all.

Superset-circuit training combines these into an intense almost non-stop workout that maximizes the value of your training sessions. It is a technique that can be used by most people, depending on their goals, ranging from beginners to the experienced and conditioned. At NYSC, I have incorporated it into sessions on XPRESSline, and used it with my most conditioned clients. Superset-circuit training can allow you to do a higher volume of training in a shorter period of time, and burn more calories per hour than most traditional work-outs.

To build a workout or program using Superset-Circuit Training, the workout is broken into a series of mini circuits consisting of exercises that are appropriate to the individual’s goals and fitness levels. Often, the specifics will be pre-determined by the location of desired equipment within the exercise facility.

Superset-Circuit Training can be strenuous, so it is important to be mindful of the heart rate, especially among beginners. Some will approach their cardio training zone in the circuit. Use a heart rate monitor or rate of perceived exertion (i.e., if you feel really winded or tired it is time to rest), take breaks when needed since they do not occur naturally.

The charts below illustrate some simple mini-circuits that can be incorporated into programs at varying fitness levels.

1) Increased Shoulder Muscle and Leg Power
EXERCISE/# REPS x # SETS
Lateral Raise/8-10 x 3
Hack Squat/15 x 3
Jump Squat/20 x 3

2) Endurance & Stabilization Strength,General Conditioning
EXERCISE/# REPS x # SETS
Bench Press/12-15 x 2
Pectoral Fly on Ball/12-15 x 2
Lunge w/dumbells/20 x 2

3) General Conditioning, Muscle Growth (Hypertrophy)
EXERCISE/# REPS x # SETS
Cable Bicep Curl/8-15 x 3
Cable Tricep Pull/8-15 x 3
Lunge w/dumbells (optional)/20 x 2

4) General Conditioning, Muscle Growth (Hypertrophy), Weight Loss
EXERCISE/# REPS x # SETS
Leg Extension (Quadricep)/15 x 2
Hamstring Curl/15 x 2
Step Ups w/Bicep Curl or Lateral Raise/20 x 2

For more information please contact: Cary Raffle 917.603.3813

CARY'S CAST IRON SKILLET CHICKEN RECIPE

Cast Iron Skillet Chicken
2 Tbsps Olive Oil, 1 Chopped Onion, 2-3 cloves garlic, 1/2 Chopped Green or Red Pepper, About 6 Mushrooms sliced in chunks
1-2 Tbsp each Oregano + Basil, 1-2 Tsp each Paprika + Black Pepper, a few pinches of salt (to taste)
1 Cup Rice, 4-6 Chicken Breasts, 1 Can 16-19 oz Black Beans, 1 Can 28 oz Crushed Tomatoes (or use tomato sauce), 2-3 cups water
Preaheat oven to 350. On stovetop, heat the skillet and oil, add the onions and saute until soft and lightly brown. Lower heat, add the garlic mushrooms and peppers, saute til soft. (if not using a cast iron skillet, transfer the contents of pan to a baking dish once sauteed).
Spinkle half the seasonings and mix in with the sauteed vegetables. Add rice, beans, top with chicken. Sprinkle remaining seasonings on top and pour tomatoes over all. Add one cup water. Cover the skillet with aluminum foil and place it in the oven for about 25 minutes, watch to make sure it remains moist and add more water as needed. After 25 minutes, remove the foil and cook another 10-15 minutes, til rice is soft. While cooking, continue to add water to keep the rice moist. Remove from oven and allow a few minutes to cool.