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The "Fit in Fifteen" Program will help you lose weight, build muscle, gain strength, and increase endurance in 15 weeks!
As your trainer, I will work with you on setting realistic but
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In just 15 weeks, you can expect the following results:
- You will lose 15 pounds or more.
- You will decrease you body fat by 10% or more.
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- You will feel better and have more energy.
- You will look better.
- You will be happier with yourself.
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You probably already know that antioxidants are good for you, because
they neutralize free radicals. But what are free radicals
and antioxidants? First
off, not all free radicals are bad. Some are beneficial, such as those
involved in muscle contraction and in the immune response. Others are
destructive, especially those involved in oxygen toxicity. An
oxygen free radical has one unpaired electron. As a result, it wants to
take an electron from other molecules, particularly fatty acids and
proteins. When an oxygen free radical grabs an electron from functional
molecules like cell membranes or protein enzymes, it leaves them
ineffective. In addition, they become free radicals themselves and start
grabbing more electrons starting a chain of destructive events. Antioxidants
are molecules which can safely interact with these free radicals and
terminate the chain reactions before vital molecules are destroyed.
Antioxidants include vitamins C and E, selenium, and carotenoids, such
as beta-carotene, a pigment that adds color to fruits and vegetables. The
best way to ingest antioxidants is by eating a lot of fruits and
vegetables. Some of the richest sources of antioxidants are prunes,
blueberries, strawberries, carrots, broccoli, tomatoes, and collards.
Other foods besides fruits and vegetables provide antioxidants,
including whole grains, nuts, and fish.
For
best results, it is important that you keep your workouts from becoming
stale. This is one of the things I try to emphasize to my clients. If
you don't change your exercise routine around from time to time, your
body will adjust to it, and you will be working harder with less to show
for it. Changing your
routine can be very simple. If you're lifting weights and you've been
exercising your quads by doing leg extensions for a month or so, it is
time to change to squats or lunges or maybe the leg press machine. For
every muscle or muscle group, there are several alternative exercises.
Find out what they are and how to do them properly and mix them up
regularly. Even simply changing from a barbell to dumbbells will shock
the muscles and get them growing again.
Sometimes you can change your entire workout. I recently went to a
routine where I do light weights and high reps (15 to 20) one day, then
normal weights and 8 to 12 reps the next workout, and finally heavy
weights and low reps (3 to 6) the third workout of the week. You need to change your aerobic workout from time to time as well. It's usually a good idea to incorporate several
different options. For instance, you could run one day, bicycle
another, use the elliptical trainer another day, swim the fourth day,
and walk the fifth day. If you are like me and only want to run, you can
still add variety and keep your muscles guessing. For example, you
could run on hills one day, add interval work another, or plug in a
longer run or some trail work. |
If
you want to live to be a hundred or more, it would probably be a good
idea to get some suggestions from those who have achieved that lofty
goal, right? Yahoo Health did just that, and here are some of the
responses they received: Agnes
Fenton of New Jersey (110) said three bottles of Miller High Life and a
glass of whiskey every day was her secret. Note: She has lived 110
years, but she only remembers 56 of them. (That's a joke. I couldn't
resist it. Sorry.) Gertrude Weaver died in April at the age of 116. Her advice: Treat people nice and don't drink or smoke and get plenty of sleep. Jessie
Gallan passed away in January. She was 109. She ate porridge and
shunned men. "They're more trouble than they're worth," she said. Alexander
Imich of New York City was 111 when he died in 2014. He stayed in shape
by eating healthy, abstaining from alcohol, and exercising well into
his old age. Another
New York City resident, Duranord Veillard is 108. He starts each day
with oatmeal, fruit, and a cup of tea and ends with fish and vegetables.
He has always done 5 to 7 pushups every day, even now. He has been
married 82 years, and his wife Jeanne turned 105 in May. Adelina
Domingues lived to be 114. Her secret: Never wearing makeup. "I've
never been to a beauty shop," she said. (No mention of whether there
were any men in her life.) Susannah
Mushatt Jones turned 116 in July, making her the oldest living person
in the world. She said she gets lots of sleep and eats bacon, eggs, and
grits for breakfast every day. Ruth
Cohen is a mere 103, but she still lifts weights and practices Pilates.
She said she celebrates every day and never looks at the calendar. And
finally there's Paul Marcus who is 101 and still goes to his local
health club regularly. He credits his long life to three things: "One,
you gotta have good genes. Two, you gotta be (expletive) lucky for 100
years. And three, try not to eat anything that's healthy. The secret to
longevity is ice cream."
| Every
year the editors of "Active Times" compile a list of the Top 50 Fittest
Colleges. They look at factors such as the number of students
participating in intra-mural sports, the number and quality of workout
facilities and athletic fields, and healthy dining options. In addition,
they interview many of the students to find out what they think. When
it's all done, they issue their list of the 50 schools they rank as the
country's healthiest. Here are the top 15 as ranked by "Active Times": 15, Gettysburg College in Gettysburg, PA 14. Michigan State in East Lansing, MI 13. Notre Dame in South Bend, IN 12. UCLA in Los Angeles, CA 11. University of Illinois Urbana-Champaign in Champaign, IL 10. Stanford in Stanford, CA 9, Penn State in State College, PA 8. University of Georgia in Athens, GA 7. Rice University in Houston, TX 6. Bowdoin College in Brunswick ME 5. University of Dayton in Dayton, OH 4. Washington University in St. Louis, MO 3. Ohio State in Columbus, OH 2. Claremont McKenna College in Claremont,CA
1. Virginia Tech in Blacksburg, VA
That's the list, and I can't really comment one way or the other,
although if any of those schools have a nicer fitness center than the
Strom at Carolina, I'd like to see it.
Someone recently emailed me several old magazine ads from the 40's and
50's. Some of the claims in those ads were pretty outlandish. For
instance, an ad for Baby Ruth candy bars says that "Driving can be
fatiguing. Many people have been known to fall asleep at the wheel." But
by eating a Baby Ruth, "the big, delicious candy bar rich in pure
Dextrose, the sugar your body uses directly for energy," you stay alert.
The ad goes on to declare that "by actual calorimetric tests, a person
weighing 120 pounds can drive a car continuously for 6 hours and 40
minutes on the food energy contained in one delicious 5 cent bar of Baby
Ruth candy." On
the other hand, if it's shopper's fatigue that's got you down, you
might want to try an Alka Seltzer. The ad has this advice for the shop
weary: "When two or three hours of shopping have tired you out and given
you sore and aching muscles, stop at a convenient soda fountain. Relax
and refresh yourself with a glass of peppy, sparkling Alka Seltzer. In
just a few minutes you begin to feel better. More than this, fatigue
acid is neutralized, and you are ready to go on with renewed energy." Now
just in case you think we've come a long way since then, may I remind
you that today we have infomercials making even more ridiculous claims,
and people are still buying the products.
Your body fat percentage is an important number that you should know
and probably don't. This number tells you the amount of your weight that
is fat as opposed to lean muscle, organs, and bones. We all need a
certain amount of fat to live - about 3 percent for men and around 12
percent for women. This number is called your essential body fat, and
it's the amount of fat necessary for normal physiologic function. Healthy
body fat percentages vary with your age and gender, but very generally
speaking, a healthy range for men is between 15 and 18 percent and for
women between 19 and 23 percent. Elite male marathoners may be as low as
4 to 6 percent and football linemen are in the range of 17 to 23
percent. For the record, at 68 years old, my body fat is about 9
percent, but I work hard for that. Once
you know your body fat percentage and your actual weight, it's easy to
determine exactly how much of your weight is fat. For instance, if you
weight 175 pounds and your body fat is 15 percent, all you do is
multiply 175 by .15 and you see you're carrying about 26 pounds of fat. There
are many ways to measure your body fat. The most accurate method is
hydrostatic weighing which involves being submerged in water, but this
method is expensive and hard to find. Impedance monitors are available
in many sporting goods stores, but these are notoriously inaccurate. The
simplest method that is fairly accurate is measuring skin folds with a
caliper. Most gyms offer this service, although you may have to pay a
small fee for it. I offer this to my clients free of course, but I'll
measure anyone's body fat for a small fee of $10. Just contact me, and
we can set that up if you'd like.
Weight lifters often refer to the swelling in a muscle immediately
after lifting as the "pump." While it appears that the muscle is growing
as you lift, what you see is actually the muscle becoming temporarily
engorged with blood which is diverted to the muscle to provide extra
oxygen needed during the lift. Unfortunately, it's not the same thing as
when the muscles themselves grow.
An
elderly lady seated next to a man on a plane asked him what he did for a
living. "I'm a Naval surgeon," he said.
"My goodness," she replied. "How doctors do specialize these days." |
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| Are
you looking for fitness equipment? Call Rep & Run. Rep & Run
is your source for whatever fitness equipment you need, whether it's
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Harbison Recreation Center
106 Hillpine Road
Columbia, SC 29212
Phone: 781-2281
The Harbison Rec Center offers more facilities for less money than anywhere else in town These are just some of the features:
a new weight room with all new machines, free weights, treadmills,
ellipticals, and stationary bikes; a 25 meter junior Olympic size indoor
heated swimming pool; sauna; whirlpool; racquet ball and tennis
courts; a basketball gym; and miles of traffic-free trails for walking
or jogging. There are classes for seniors as well as summer camp
and after school programs for kids. Also newly remodeled locker rooms
and an all-purpose room for large gatherings. All for only $315 a year for singles or $600 a year for families Check out their website: http://www.harbisonhoa.com/rec. |
Wolf's Fitness Center 5432 August Road Lexington, SC 29072 Phone: 356-6400 Wolf's is a total fitness facility offering some great amenities. There's a huge weight room
featuring free weights and machines. There is a cardio area with
treadmills, ellipticals, stationary bikes, stair steppers, and the
cardio theater. Other amenities include an indoor
walking/running track, sauna, child care facilities with an attendant,
tanning beds, clean locker rooms and showers, and sports supplements. Prices are very reasonable and there are no enrollment fees ever. Wolf's also offers a full slate of fitness classes including kickboxing and pilates, as well as spinning classes. Check out their website, www.wolfsfitness.com for rates and specials. |
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