Article appeared on the ScienceDaily (Nov. 26, 2010)
"Children who have a high body mass index (BMI) between 9 and 12 years of age are more likely to have high blood pressure, cholesterol and blood insulin levels (all risk factors for developing heart disease) by the time they reach adolescence, according to a study published online in the British Medical Journal.
Reassuringly, say the authors, children with a high BMI who shed the weight by the time they reach adolescence have better heart disease risk profiles than those who remain overweight.
It was well known that greater childhood or adolescent obesity is linked to a higher risk of heart disease in later life. However, this is the first study to investigate the link between BMI, waist circumference, and fat mass at age 9-12 and heart disease risk factors at age 15-16.
A total of 5,235 children took part in the study, led by Professor Debbie Lawlor from the University of Bristol. The children were part of the Avon Longitudinal Study of Parents and Children (ALSPAC), which has tracked the health of more than 14,000 children since birth.
The researchers assessed the childrens' BMI, waist circumference, and fat mass between the ages of 9 to 12.
When the children reached adolescence (15 -16 years of age) their blood pressure, cholesterol, glucose and insulin levels were tested. Positive results in these tests are risk factors for heart disease.
The results show that a high BMI at age 9-12 was associated with adverse heart disease risk factors at age 15-16, even when the analysis was adjusted for a wide range of other factors. Interestingly, waist circumference or fast mass measurements were not linked with adolescent heart disease risk factors any more strongly than BMI.
It is reassuring, say the authors, that overweight children who change to normal weight by the time they reach adolescence have better heart disease risk profiles than overweight children.
However they conclude: "Our findings highlight the need to shift the whole childhood population distribution of adiposity downwards and to develop interventions that safely and effectively reduce weight and improve cardiovascular risk factors in overweight/obese children.""
http://www.sciencedaily.com/releases/2010/11/101125202018.htm
Thursday, December 2, 2010
Friday, November 26, 2010
Scottsdale and Phoenix Bootcamps - Every Sunday!
GetFitAZ.com and Fit City Bootcamps offer Bootcamp classes every Sunday in Scottsdale and Phoenix. Refer a friend for our monthly Bootcamp package and receive a referral bonus of $10 off your monthly package!
Email us with any questions!
Email us with any questions!
Sunday, November 21, 2010
Childhood Obesity Leads Some Schools to Ban Cupcakes for Birthdays
Article courtesy of: http://news.yahoo.com/s/ac/20101117/hl_ac/179679_childhood_obesity_leads_some_schools_to_ban_cupcakes_for_birthdays
In one west coast county, a school district says birthdays can be celebrated without food. Huh? Or they can bring nutritious foods to stuff the faces of their classmates, like raw veggies. Oh, that's fun. And very yuppie.
Texas has stepped up to the challenge by passing the "Safe Cupcake" amendment. It allows parents to keep their right to be parents and let their kids eat unhealthy birthday foods at school parties. Representative Jim Dunnam sponsored the legislation, a Democrat from Waco.
The U.S. Centers for Disease Control and Prevention have produced statistics like 19 percent of pre-adolescent kids and 17 percent of adolescents were overweight in 2003-04. And there's an increase in Type 2 diabetes in children. This is a very serious problem, but can it be remedied by banning the cupcake?
Understandably some schools have banned junk food-laden vending and soda machines in schools. Excessive sugar can not only lead to obesity, but can also make anybody's body tired. This can disrupt study habits and even affect behavior in some kids. But how far should we go? And will this backfire? Isn't there a saying that you want what you can't have? If denied sweets at school for a birthday party, some adults are concerned that kids (and some parents) might rebel along the way.
Birthday parties at school are hardly the reason for childhood obesity. Most American adults can remember their own parties from grammar school, but that doesn't mean they were obese kids. What about the hormones packed into our food supply? Certain celebs go so far as to say that it's a money-making conspiracy to put chemicals into our food that make us fat-or at least that make us hungry so we'll eat more and in turn buy more food.
There are other concerns. What about the parents who don't get the memo? Will they be confronted and be sent back home with an explanation that their child can't celebrate a birthday at school? Lawsuits may start to smell like cupcakes.
Trying to make everyone happy never works, yet there's always someone or some institution who will try. Nonetheless, the controversy continues. Whether it works its way across the country is yet to be seen. Perhaps it already has. School administrators mean well, but the consequences could be more than they bargained for if traditional parents start to speak up against the ban. Is there a middle ground, like only wheat flour cupcakes can be used with sugar substitutes? Not really. Too many allergies come into play. Some private schools won't even let parents make their own treats for fear of germ contamination.
Parents beware: ask what treats have been approved before your kid's next school birthday party, just in case you didn't get the memo."
Wednesday, November 10, 2010
Fashions of fitness: Exit Pilates? Enter Bootcamp?
[Editors note: Fit City Bootcamp offers Phoenix (Arcadia) Bootcamps and Scottsdale Bootcamps every Sunday morning. Our indoor bootcamps are perfect for individuals working on weight loss and improving strength and conditioning. We offer single class & low monthly rates + referral bonuses if you bring a friend. Go to www.getfitaz.com for more info]
Article courtesy of Reuters.
http://www.reuters.com/article/idUSLNE6A806020101109
"Bootcamp is hot, Pilates is not, according to a new survey forecasting fitness trends for 2011.
Pilates will not give you results fast," said Bowen, star of the DVD Gorgeous Core. "To do it well takes a lot of strength, and it can be expensive if you're on a Reformer."
The Reformer is the springed exercise platform designed by Joseph Pilates in the early 20th century.
Crunch, the national chain of health clubs, still offers traditional reformer-based Pilates, but is also keen on cost-cutting alternatives, according to spokesperson Donna Cyrus.
"Joseph Pilates is dead," Cyrus said, "So how do we take these exercises and put them in mainstream classes?"
For Cyrus, the answer lies in hybrid group fitness classes which fuse Pilates-based exercises with yoga, light weights or resistance training.
"I'm always redesigning," Cyrus said, "Trying to open it up to a wider audience."
But Cyrus hesitates to call Pilates a fad. In fact so precipitous was the fall of Pilates, once a fitness staple, that Dr. Walter Thompson, lead author of an annual poll conducted by the American College of Sports Medicine, is starting to call it a fad.
"Fads are here today, gone tomorrow," Thompson said. "Pilates has been very strong since 2008. But for 2011 it fell off the list completely."
Stability balls and balance training also plummeted off the online poll, which asked over 2,000 fitness and health experts from Asia, Europe, Australia, Africa, North and South America to identify top trends.
"It could be this was just another fad invading the gyms that's run its course. You've got a lot of these stability balls, but are you using them?" asks Thompson, a professor of exercise science at Georgia State University.
Meanwhile, the bootcamp workout is coming on strong, according to the survey, which for five years has alerted fitness experts and consumers alike to future trends.
Certified fitness professionals, programs for older adults and children, and strength training also posted strong showings.
"If I owned a health club and we weren't offering any bootcamps, we would have bootcamps starting tomorrow," Thompson said of the fast-moving callisthenics-based interval workout.
For Pilates instructor and studio owner Lara Hudson, the problem is in the price point.
"Pilates is perceived as more expensive than bootcamp," said Hudson, owner of the Mercury Fitness Pilates studio in San Francisco, California. "In this tough economy people look for less expensive workouts."
She said Pilates is a thinking man's workout trapped in a time-pressed, one-stop shopping environment.
"People always want something new," she said. "Before the crash we couldn't meet the demand, but once the economy took a turn we had to rely on our group classes."
Hudson said her studio is rolling with the punches.
"We're working on how to appeal to today's wallets and desire to get it all in one hour."
Suzanne Bowen, a certified Pilates teacher based in Nashville, Tennessee, thinks Pilates is here to stay but teaches a hybrid of Pilates, yoga and ballet.
"Pilates will not give you results fast," said Bowen, star of the DVD Gorgeous Core. "To do it well takes a lot of strength, and it can be expensive if you're on a Reformer."
The Reformer is the springed exercise platform designed by Joseph Pilates in the early 20th century.
Crunch, the national chain of health clubs, still offers traditional reformer-based Pilates, but is also keen on cost-cutting alternatives, according to spokesperson Donna Cyrus.
"Joseph Pilates is dead," Cyrus said, "So how do we take these exercises and put them in mainstream classes?"
For Cyrus, the answer lies in hybrid group fitness classes which fuse Pilates-based exercises with yoga, light weights or resistance training.
"I'm always redesigning," Cyrus said, "Trying to open it up to a wider audience."
But Cyrus hesitates to call Pilates a fad."
Article courtesy of Reuters.
http://www.reuters.com/article/idUSLNE6A806020101109
"Bootcamp is hot, Pilates is not, according to a new survey forecasting fitness trends for 2011.
Pilates will not give you results fast," said Bowen, star of the DVD Gorgeous Core. "To do it well takes a lot of strength, and it can be expensive if you're on a Reformer."
The Reformer is the springed exercise platform designed by Joseph Pilates in the early 20th century.
Crunch, the national chain of health clubs, still offers traditional reformer-based Pilates, but is also keen on cost-cutting alternatives, according to spokesperson Donna Cyrus.
"Joseph Pilates is dead," Cyrus said, "So how do we take these exercises and put them in mainstream classes?"
For Cyrus, the answer lies in hybrid group fitness classes which fuse Pilates-based exercises with yoga, light weights or resistance training.
"I'm always redesigning," Cyrus said, "Trying to open it up to a wider audience."
But Cyrus hesitates to call Pilates a fad. In fact so precipitous was the fall of Pilates, once a fitness staple, that Dr. Walter Thompson, lead author of an annual poll conducted by the American College of Sports Medicine, is starting to call it a fad.
"Fads are here today, gone tomorrow," Thompson said. "Pilates has been very strong since 2008. But for 2011 it fell off the list completely."
Stability balls and balance training also plummeted off the online poll, which asked over 2,000 fitness and health experts from Asia, Europe, Australia, Africa, North and South America to identify top trends.
"It could be this was just another fad invading the gyms that's run its course. You've got a lot of these stability balls, but are you using them?" asks Thompson, a professor of exercise science at Georgia State University.
Meanwhile, the bootcamp workout is coming on strong, according to the survey, which for five years has alerted fitness experts and consumers alike to future trends.
Certified fitness professionals, programs for older adults and children, and strength training also posted strong showings.
"If I owned a health club and we weren't offering any bootcamps, we would have bootcamps starting tomorrow," Thompson said of the fast-moving callisthenics-based interval workout.
For Pilates instructor and studio owner Lara Hudson, the problem is in the price point.
"Pilates is perceived as more expensive than bootcamp," said Hudson, owner of the Mercury Fitness Pilates studio in San Francisco, California. "In this tough economy people look for less expensive workouts."
She said Pilates is a thinking man's workout trapped in a time-pressed, one-stop shopping environment.
"People always want something new," she said. "Before the crash we couldn't meet the demand, but once the economy took a turn we had to rely on our group classes."
Hudson said her studio is rolling with the punches.
"We're working on how to appeal to today's wallets and desire to get it all in one hour."
Suzanne Bowen, a certified Pilates teacher based in Nashville, Tennessee, thinks Pilates is here to stay but teaches a hybrid of Pilates, yoga and ballet.
"Pilates will not give you results fast," said Bowen, star of the DVD Gorgeous Core. "To do it well takes a lot of strength, and it can be expensive if you're on a Reformer."
The Reformer is the springed exercise platform designed by Joseph Pilates in the early 20th century.
Crunch, the national chain of health clubs, still offers traditional reformer-based Pilates, but is also keen on cost-cutting alternatives, according to spokesperson Donna Cyrus.
"Joseph Pilates is dead," Cyrus said, "So how do we take these exercises and put them in mainstream classes?"
For Cyrus, the answer lies in hybrid group fitness classes which fuse Pilates-based exercises with yoga, light weights or resistance training.
"I'm always redesigning," Cyrus said, "Trying to open it up to a wider audience."
But Cyrus hesitates to call Pilates a fad."
Tuesday, November 9, 2010
San Francisco Bans Most Happy Meals
Article courtesy of the Chicago Tribune, November 02, 2010|By Sharon Bernstein
http://articles.chicagotribune.com/2010-11-02/business/ct-biz-1103-happy-meals-20101102_1_offer-toys-nanny-state-happy-meals
"San Francisco's board of supervisors has voted, by a veto-proof margin, to ban most of McDonald's Happy Meals as they are now served in the restaurants.
http://articles.chicagotribune.com/2010-11-02/business/ct-biz-1103-happy-meals-20101102_1_offer-toys-nanny-state-happy-meals
"San Francisco's board of supervisors has voted, by a veto-proof margin, to ban most of McDonald's Happy Meals as they are now served in the restaurants.
"We're part of a movement that is moving forward an agenda of food justice," said Supervisor Eric Mar, who sponsored the measure. "From San Francisco to New York City, the epidemic of childhood obesity in this country is making our kids sick, particularly kids from low income neighborhoods, at an alarming rate. It's a survival issue and a day-to-day issue."
Just after the vote, McDonald's spokeswoman Danya Proud said, "We are extremely disappointed with today's decision. It's not what our customers want, nor is it something they asked for."
The ban, already enacted in a similar measure by Santa Clara County, was opposed by San Francisco Mayor Gavin Newsom, who was vying to be lieutenant governor in Tuesday's election. But because the measure was passed by eight votes — one more than needed to override a veto — his opposition doesn't matter unless one of the supervisors changes his or her mind after the promised veto.
Under the ordinance, scheduled to take effect in December 2011, restaurants may include a toy with a meal if the food and drink combined contain fewer than 600 calories, and if less than 35 percent of the calories come from fat.
Over the last few weeks, the proposed ban caused a stir online and on cable television, with supporters arguing that it would help protect children from obesity, and opponents seeing it as the latest example of the nanny state gone wild.
Supervisor Bevan Dufty, whose swing vote provided the veto-proof majority, said critics should not dismiss the legislation as a nutty effort by San Franciscans. "I do believe the industry is going to take note of this. I don't care how much they say, 'It's San Francisco, they're wacked out there.'"
Proud, the McDonald's spokeswoman, said the city was out of step with the mainstream on the issue.
"Public opinion continues to be overwhelmingly against this misguided legislation," she said. "Parents tell us it's their right and responsibility — not the government's — to make their own decisions and to choose what's right for their children."
Oak Brook-based McDonald's is not the only fast-food chain to offer toys with children's meals, but because it is so prominent the company has become a key face of opposition to the ban.
Daniel Conway, spokesman for the California Restaurant Association, bemoaned the ordinance's passage and contrasted it with San Franciscans' exuberant feelings after the Giants won the World Series on Monday night.
"One day you're world champions, and the next day, no toys for you," Conway said.
He said the industry could respond in a number of ways to the ordinance. Some might continue to include toys but charge separately for them. Others might reformulate their meals so that they comply with the law. Restaurants might also simply stop offering children's meals altogether, he said.
Proud said the company does offer more healthful menu options, including apple slices that can be ordered with kids' meals instead of french fries.
The vote was held the same day that McDonald's reintroduced nationwide its McRib sandwich, a pressed pork patty that gets half its calories from fat and has a cultlike legion of fans.
Mar said it would lead the fast-food giant and other restaurants to provide more healthful food for kids. The ban, he said, was crucial to the fight against childhood obesity and the illnesses that go along with it, including diabetes and the risk of heart problems and stroke. The cost of fighting those diseases, he said, will be in the billions.
"It's astronomical how much it's going to cost if we don't address it," Mar said. "It's incredible the crisis that's going to hit us."
Saturday, November 6, 2010
GetFitAZ.com presents Sunday Morning Bootcamps!
FIT CITY BOOTCAMP meets every Sunday! Bootcamps are a great way for individuals to change up their current workouts, bond with others and build friendships, and have fun! Whether your fitness goals are to lose weight, get stronger, or improve your conditioning and overall fitness, everybody is welcome to attend! Bring a friend to join in!
Locations and times:
9:00 AM in Arcadia: Peak Studio 3734 E. Indian School Rd., Phoenix, AZ. 85018
11:00 AM in Scottsdale: Edge Fitness 7117 East Mercer Lane Scottsdale, AZ 85254
If you have questions, would like to try a class out, etc., you can reach us at 480-788-8118 or email us your contact info at train@getfitaz.com
What to expect: Bootcamps will last approximately 45-60 minutes long. Attendees will go through warm ups, stretching, strength + conditioning drills, and a post-workout stretch with cool down. Water and towels will be provided.
What to bring: Please show up 10-15 minutes early to fill out a health info sheet/waiver and to ask any questions. If you have a yoga mat, please bring it!
******Weekly and monthly rates are available. We also offer referral bonuses for our clients! Bootcamps are $15/drop in rate per class, $45/month unlimited (4 classes). If you refer a friend for unlimited bootcamp and receive $10 off!
More info can be found at: http://www.getfitaz.com/bootcamp
Questions? RSVP? Call us at 480-788-8118 or email train@getfitaz.com
Fit City Bootcamp is conducted by NASM and NPTI Certified Personal Trainer and AFAA Group Exercise Specialist, Shane Lamers. Shane currently possesses over 5 years in the fitness industry, has a current CPR/AED certification, and tailors all bootcamps/workouts toward each individuals fitness needs and goals in a safe manner. Fit City Bootcamp will be held every Sunday at the times/locations listed above.
F as in Fat: How Obesity Threatens America's Future 2010
Article courtesy of the Trust For America's Health
http://healthyamericans.org/reports/obesity2010/
"Adult obesity rates increased in 28 states in the past year, and declined only in the District of Columbia (D.C.), according to F as in Fat: How Obesity Threatens America's Future 2010, a report from the Trust for America's Health (TFAH) and the Robert Wood Johnson Foundation (RWJF). More than two-thirds of states (38) have adult obesity rates above 25 percent. In 1991, no state had an obesity rate above 20 percent.
The report highlights troubling racial, ethnic, regional and income disparities in the nation's obesity epidemic. For instance, adult obesity rates for Blacks and Latinos were higher than for Whites in at least 40 states and the District of Columbia; 10 out of the 11 states with the highest rates of obesity were in the South -- with Mississippi weighing in with highest rates for all adults (33.8 percent) for the sixth year in a row; and 35.3 percent of adults earning less than $15,000 per year were obese compared with 24.5 percent of adults earning $50,000 or more per year.
"Obesity is one of the biggest public health challenges the country has ever faced, and troubling disparities exist based on race, ethnicity, region, and income," said Jeffrey Levi, PhD, executive director of TFAH. "This report shows that the country has taken bold steps to address the obesity crisis in recent years, but the nation's response has yet to fully match the magnitude of the problem. Millions of Americans still face barriers - like the high cost of healthy foods and lack of access to safe places to be physically active - that make healthy choices challenging."
The report also includes obesity rates among youths ages 10-17, and the results of a new poll on childhood obesity conducted by Greenberg Quinlan Rosner Research and American Viewpoint. The poll shows that 80 percent of Americans recognize that childhood obesity is a significant and growing challenge for the country, and 50 percent of Americans believe childhood obesity is such an important issue that we need to invest more to prevent it immediately. The survey also found that 84 percent of parents believe their children are at a healthy weight, but research shows nearly one-third of children and teens are obese or overweight. Obesity rates among youths ages 10-17 from the 2007 National Survey of Children's Health (NSCH) also were included in the 2009 F as in Fat report. Data collection for the next NSCH will begin in 2011. Currently, more than 12 million children and adolescents are considered obese.
"Obesity rates among the current generation of young people are unacceptably high and a very serious problem," said Risa Lavizzo-Mourey, M.D., M.B.A., RWJF president and CEO. "To reverse this national epidemic, we have to make every community a healthy community. Americans are increasingly ready and willing to make that investment."
Additional key findings include:
- Adult obesity rates for Blacks topped 40 percent in nine states, 35 percent in 34 states, and 30 percent in 43 states and D.C.
- Rates of adult obesity for Latinos were above 35 percent in two states (North Dakota and Tennessee) and at 30 percent and above in 19 states.
- Ten of the 11 states with the highest rates of diabetes are in the South, as are the 10 states with the highest rates of hypertension.
- No state had rates of adult obesity above 35 percent for Whites. Only one state-West Virginia-had an adult obesity rate for Whites greater than 30 percent.
- The number of states where adult obesity rates exceed 30 percent doubled in the past year, from four to eight --Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Oklahoma, Tennessee and West Virginia.
- Northeastern and Western states had the lowest adult obesity rates; Colorado remained the lowest at 19.1 percent.
The report found that the federal government and many states are undertaking a wide range of policy initiatives to address the obesity crisis. Some key findings include that:
At the federal level:
- The new health reform law, the Patient Protection and Affordable Care Act of 2010, has the potential to address the obesity epidemic through a number of prevention and wellness provisions, expand coverage to millions of uninsured Americans, and create a reliable funding stream through the creation of the Prevention and Public Health Fund;
- Community Transformation grants have the potential to help leverage the success of existing evidence-based disease prevention programs;
- President Barack Obama created a White House Task Force on Childhood Obesity, which issued a new national obesity strategy that contained concrete measures and roles for every agency in the federal government; and.
- First Lady Michelle Obama launched the "Let's Move" initiative to solve childhood obesity within a generation.
And at the state level:
- Twenty states and D.C. set nutritional standards for school lunches, breakfasts and snacks that are stricter than current United States Department of Agriculture requirements. Five years ago, only four states had legislation requiring stricter standards.
- Twenty-eight states and D.C. have nutritional standards for competitive foods sold in schools on à la carte lines, in vending machines, in school stores, or through school bake sales. Five years ago, only six states had nutritional standards for competitive foods.
- Every state has some form of physical education requirement for schools, but these requirements are often limited, not enforced or do not meet adequate quality standards.
- Twenty states have passed requirements for body mass index screenings of children and adolescents or have passed legislation requiring other forms of weight and/or fitness related assessments in schools. Five years ago, only four states had passed screening requirements.
To enhance the prevention of obesity and related diseases, TFAH and RWJF provide a list of recommended actions in the report. Some key policy recommendations include:
- Support obesity- and disease-prevention programs through the new health reform law's Prevention and Public Health Fund, which provides $15 billion in mandatory appropriations for public health and prevention programs over the next 10 years.
- Align federal policies and legislation with the goals of the forthcoming National Prevention and Health Promotion Strategy. Opportunities to do this can be found through key pieces of federal legislation that are up for reauthorization in the next few years, including the Child Nutrition and WIC Reauthorization Act; the Elementary and Secondary Education Act; and the Surface Transportation Authorization Act.
- Expand the commitment to community-based prevention programs initiated under the American Recovery and Reinvestment Act of 2009 through new provisions in the health reform law, such as Community Transformation grants and the National Diabetes Prevention Program.
- Continue to invest in research and evaluation on nutrition, physical activity, obesity and obesity-related health outcomes and associated interventions."
Thursday, October 28, 2010
Running Blog Post #2
Welcome to my 2nd running blog post! This blog post is a journal of my 3rd week of training. This is the first time I've recorded any sort of exercise regimen online and needless to say, I was super excited to make this post since I was seeing progress and feeling great while running.
As with any exercise program, there will be ups and downs, the good and the bad, the positives and the negatives, etc. You get the idea. Some days we knock out an extra rep or two, lift an extra 5 lbs, knock off 30 seconds of our running time, etc. And sometimes we're not 100% and run a little slower, lift less weight, or sometimes we get injured and we have to take time off. It's part of the game, it's the norm, it's life, etc. We're human and we're fallible.
Last Wednesday (Oct. 20) I broke my right pinkie toe when I stubbed it on a box at home. Seriously? I wish I was kidding. I've broken two toes in the past, so I was positive of the extent of my injury immediately. It is a major understatement to say that I was heartbroken, disappointed, and upset. Running was becoming an outlet and excellent way for me to spend time by myself, all the while exercising and building upon something and constantly improving. Week by week - more minutes, more miles, pushing myself, feeling better, feeling stronger...
What's done is done and the past is the past. I've accepted my injury and I've moved on. I'll be back and I'll be stronger and faster than before. Anyways, I'm posting the 3rd week of training leading up to my broken toe. I'm sure one day I'll look back on this post and laugh. :)
Week 3 (October 17-23)
Monday - 2 mile run + Resistance training (tricep and bicep workout)
Tuesday - 2.5 mile run
Wednesday - Broke my toe!
Week 3 notes: Monday's run was challenging because my knees we real sore from playing softball the week before, which surprised me. Am I really getting old? Haha. After a few blocks though, I was warmed up and felt good. Tuesday's run was the best to date. It was the first time my knees weren't sore in the beginning and during the run. As a result, I pushed myself harder to go 2.5 miles and felt great doing it! Only downside was that my right shin was slightly sore, which is a problem I've had in the past. I just have to make sure to slowly increase my distances and allow my legs to recover in-between runs.
For now, this is the conclusion of my running blog posts. I'll be back though! Thanks for reading.
As with any exercise program, there will be ups and downs, the good and the bad, the positives and the negatives, etc. You get the idea. Some days we knock out an extra rep or two, lift an extra 5 lbs, knock off 30 seconds of our running time, etc. And sometimes we're not 100% and run a little slower, lift less weight, or sometimes we get injured and we have to take time off. It's part of the game, it's the norm, it's life, etc. We're human and we're fallible.
Last Wednesday (Oct. 20) I broke my right pinkie toe when I stubbed it on a box at home. Seriously? I wish I was kidding. I've broken two toes in the past, so I was positive of the extent of my injury immediately. It is a major understatement to say that I was heartbroken, disappointed, and upset. Running was becoming an outlet and excellent way for me to spend time by myself, all the while exercising and building upon something and constantly improving. Week by week - more minutes, more miles, pushing myself, feeling better, feeling stronger...
What's done is done and the past is the past. I've accepted my injury and I've moved on. I'll be back and I'll be stronger and faster than before. Anyways, I'm posting the 3rd week of training leading up to my broken toe. I'm sure one day I'll look back on this post and laugh. :)
Week 3 (October 17-23)
Monday - 2 mile run + Resistance training (tricep and bicep workout)
Tuesday - 2.5 mile run
Wednesday - Broke my toe!
Week 3 notes: Monday's run was challenging because my knees we real sore from playing softball the week before, which surprised me. Am I really getting old? Haha. After a few blocks though, I was warmed up and felt good. Tuesday's run was the best to date. It was the first time my knees weren't sore in the beginning and during the run. As a result, I pushed myself harder to go 2.5 miles and felt great doing it! Only downside was that my right shin was slightly sore, which is a problem I've had in the past. I just have to make sure to slowly increase my distances and allow my legs to recover in-between runs.
For now, this is the conclusion of my running blog posts. I'll be back though! Thanks for reading.
Wednesday, October 20, 2010
Running Blog Post #1
Welcome to my first post for my "running blog"! These running blog posts are more for documenting my own training/running regimen, not necessarily to educate readers, etc. Obviously, if you're able to take anything away from my running blog posts and apply it to your own fitness, that's great!
I want to preface this post with a confession: I'm not a runner. Actually, I'm not a long-distance runner. I've never had much interest in running races, seeing how far I can run, etc. A lot of this probably stems from the fact that I've always been tall and lean and therefore, my fitness goals have primarily been to increase strength and lean mass. Running is/can be counterproductive to those goals, so I've typically avoided taking on any kind of running regimen.
For the time being, there's not going anything impressive about these posts. As mentioned previously, these posts are to document my own progress. This first entry will combine weeks 1 and 2. Please feel free to comment!
*All days that include running, playing softball, etc., begin with warming up and then static and active stretches for hamstrings, quadriceps, calves, and glutes.
Week 1 (October 4-9)
Monday - 1.25 mile run
Tuesday - 1.25 mile run (faster pace)
Wednesday - Resistance training w/weights (back, biceps, leg workout)
Thursday - Played softball
Friday - 1.9 mile run
Saturday - Rest
Week 1 notes: I did one day of SMR (self myofascial release), also known as Foam Rolling. I noticed an immediate improvement with my conditioning while I was doing the 1.9 mile run.
Week 2 (October 10-16)
Sunday - Rest
Monday - Rest
Tuesday - 2 mile run
Wednesday - Resistance training (shoulder and bicep workout)
Thursday - Played softball
Friday - Rest
Saturday - Rest
Week 2 notes: I let too many distractions get in the way of my running regimen this past week. Despite being active 3 days of the week, I did not run often enough. Ideally, I would be running 3 times per week, playing softball once a week, and doing resistance training 3 days per week. Also, I wanted to get one day of cycling in this week, to give my knees a break but work on conditioning, but that didn't happen. I did do 1 day of SMR (foam rolling), but I need to be doing 2-3 days of foam rolling a week.
Thanks for checking in and reading my entries! I'll be posting these on a weekly basis from here on out. My next entry is already looking good, but you'll find out more next week as to what happened. Also, be sure to check out my training site at www.getfitaz.com.
I want to preface this post with a confession: I'm not a runner. Actually, I'm not a long-distance runner. I've never had much interest in running races, seeing how far I can run, etc. A lot of this probably stems from the fact that I've always been tall and lean and therefore, my fitness goals have primarily been to increase strength and lean mass. Running is/can be counterproductive to those goals, so I've typically avoided taking on any kind of running regimen.
For the time being, there's not going anything impressive about these posts. As mentioned previously, these posts are to document my own progress. This first entry will combine weeks 1 and 2. Please feel free to comment!
*All days that include running, playing softball, etc., begin with warming up and then static and active stretches for hamstrings, quadriceps, calves, and glutes.
Week 1 (October 4-9)
Monday - 1.25 mile run
Tuesday - 1.25 mile run (faster pace)
Wednesday - Resistance training w/weights (back, biceps, leg workout)
Thursday - Played softball
Friday - 1.9 mile run
Saturday - Rest
Week 1 notes: I did one day of SMR (self myofascial release), also known as Foam Rolling. I noticed an immediate improvement with my conditioning while I was doing the 1.9 mile run.
Week 2 (October 10-16)
Sunday - Rest
Monday - Rest
Tuesday - 2 mile run
Wednesday - Resistance training (shoulder and bicep workout)
Thursday - Played softball
Friday - Rest
Saturday - Rest
Week 2 notes: I let too many distractions get in the way of my running regimen this past week. Despite being active 3 days of the week, I did not run often enough. Ideally, I would be running 3 times per week, playing softball once a week, and doing resistance training 3 days per week. Also, I wanted to get one day of cycling in this week, to give my knees a break but work on conditioning, but that didn't happen. I did do 1 day of SMR (foam rolling), but I need to be doing 2-3 days of foam rolling a week.
Thanks for checking in and reading my entries! I'll be posting these on a weekly basis from here on out. My next entry is already looking good, but you'll find out more next week as to what happened. Also, be sure to check out my training site at www.getfitaz.com.
Thursday, October 14, 2010
Fit City Bootcamp - Every Sunday in Phoenix and Scottsdale!
AZ Fitness Concepts present two bootcamps every Sunday morning!
Bootcamps are a great way for individuals to change up their current workouts, bond with others and build friendships, and have fun! Whether your fitness goals are to lose weight, get stronger, or improve your conditioning and overall fitness, everybody is welcome to attend! Bring a friend to join in!
Locations and times:
9:00 AM in Arcadia: Peak Studio 3734 E. Indian School Rd., Phoenix, AZ. 85018
11:00 AM in Scottsdale : Edge Fitness 7117 East Mercer Lane Scottsdale, AZ 85254
If you have questions, would like to try a class out, etc., you can reach us at 480-788-8118 or email us your contact info at train@getfitaz.com
What to expect:
Bootcamps will last approximately 45-60 minutes long. Attendees will go through warm ups, stretching, strength + conditioning drills, and a post-workout stretch with cool down. Water and towels will be provided.
What to bring:
Please show up 10-15 minutes early to fill out a health info sheet/waiver and to ask any questions. If you have a yoga mat, please bring it!
Weekly and monthly rates are available. We also offer referral bonuses for our clients! Bootcamps are $15/drop in rate per class, $45/month unlimited (4 classes). If you refer a friend for unlimited bootcamp and receive $10 off!
More info can be found at: http://www.getfitaz.com/bootcamp
Questions? RSVP? Call us at 480-788-8118 or email train@getfitaz.com
Fit City Bootcamp is conducted by Certified Personal Trainer and AFAA Group Exercise Specialist, Shane Lamers. Shane currently possesses over 5 years in the fitness industry, has a current CPR/AED certification, and tailors all bootcamps/workouts toward each individuals fitness needs and goals in a safe manner. Fit City Bootcamp will be held every Sunday at the times/locations listed above.
Bootcamps are a great way for individuals to change up their current workouts, bond with others and build friendships, and have fun! Whether your fitness goals are to lose weight, get stronger, or improve your conditioning and overall fitness, everybody is welcome to attend! Bring a friend to join in!
Locations and times:
9:00 AM in Arcadia: Peak Studio 3734 E. Indian School Rd., Phoenix, AZ. 85018
11:00 AM in Scottsdale : Edge Fitness 7117 East Mercer Lane Scottsdale, AZ 85254
If you have questions, would like to try a class out, etc., you can reach us at 480-788-8118 or email us your contact info at train@getfitaz.com
What to expect:
Bootcamps will last approximately 45-60 minutes long. Attendees will go through warm ups, stretching, strength + conditioning drills, and a post-workout stretch with cool down. Water and towels will be provided.
What to bring:
Please show up 10-15 minutes early to fill out a health info sheet/waiver and to ask any questions. If you have a yoga mat, please bring it!
Weekly and monthly rates are available. We also offer referral bonuses for our clients! Bootcamps are $15/drop in rate per class, $45/month unlimited (4 classes). If you refer a friend for unlimited bootcamp and receive $10 off!
More info can be found at: http://www.getfitaz.com/bootcamp
Questions? RSVP? Call us at 480-788-8118 or email train@getfitaz.com
Fit City Bootcamp is conducted by Certified Personal Trainer and AFAA Group Exercise Specialist, Shane Lamers. Shane currently possesses over 5 years in the fitness industry, has a current CPR/AED certification, and tailors all bootcamps/workouts toward each individuals fitness needs and goals in a safe manner. Fit City Bootcamp will be held every Sunday at the times/locations listed above.
Wednesday, October 6, 2010
Have low back pain? Exercise more, not less.
Article courtesy of the University of Alberta
http://www.rso.ualberta.ca/news.cfm?story=91707
by Bev Betkowski
"(Jun 8, 2009) - Edmonton-People with lower back pain are better off exercising more, not less.
A University of Alberta study of 240 men and women with chronic lower-back pain showed that those who exercised four days a week had a better quality of life, 28 per cent less pain and 36 per cent less disability, while those who hit the gym only two or three days a week did not show the same level of change.
"While it could be assumed that someone with back pain should not be exercising frequently, our findings show that working with weights four days a week provides the greatest amount of pain relief and quality of life," said Robert Kell, lead author of the study and an assistant professor of exercise physiology at the University of Alberta, Augustana Campus.
About 80 per cent of North Americans suffer from lower back pain.
Kell presented some of the findings May 30 at the American College of Sports Medicine conference in Seattle, Wash.
In the study, groups of 60 men and women with chronically sore lower backs each exercised with weights in two, three or four-day weekly programs, or not at all. Their progress was measured over 16 weeks. The level of pain decreased by 28 per cent in programs that included exercise four days a week, by 18 per cent three days a week and by 14 per cent two days a week. The quality of life, defined as general physical and mental well-being, rose by 28 per cent, 22 per cent and 16 per cent respectively."
Note: While exercise may benefit most individuals with low back pain, not all equipment is recommended for use. For example, machines such as the leg press or bicycle can add tremendous amounts of stress onto the lumbar spine and is not recommended. It is advised that individuals should consult a physician and/or qualified fitness professional before beginning any exercise program. Any questions? Please email me.
http://www.rso.ualberta.ca/news.cfm?story=91707
by Bev Betkowski
"(Jun 8, 2009) - Edmonton-People with lower back pain are better off exercising more, not less.
A University of Alberta study of 240 men and women with chronic lower-back pain showed that those who exercised four days a week had a better quality of life, 28 per cent less pain and 36 per cent less disability, while those who hit the gym only two or three days a week did not show the same level of change.
"While it could be assumed that someone with back pain should not be exercising frequently, our findings show that working with weights four days a week provides the greatest amount of pain relief and quality of life," said Robert Kell, lead author of the study and an assistant professor of exercise physiology at the University of Alberta, Augustana Campus.
About 80 per cent of North Americans suffer from lower back pain.
Kell presented some of the findings May 30 at the American College of Sports Medicine conference in Seattle, Wash.
In the study, groups of 60 men and women with chronically sore lower backs each exercised with weights in two, three or four-day weekly programs, or not at all. Their progress was measured over 16 weeks. The level of pain decreased by 28 per cent in programs that included exercise four days a week, by 18 per cent three days a week and by 14 per cent two days a week. The quality of life, defined as general physical and mental well-being, rose by 28 per cent, 22 per cent and 16 per cent respectively."
Note: While exercise may benefit most individuals with low back pain, not all equipment is recommended for use. For example, machines such as the leg press or bicycle can add tremendous amounts of stress onto the lumbar spine and is not recommended. It is advised that individuals should consult a physician and/or qualified fitness professional before beginning any exercise program. Any questions? Please email me.
Tuesday, September 21, 2010
Free bootcamps in Arcadia and Scottsdale on Sunday, October 3!!!
AZ Fitness Concepts present two FREE bootcamps on Sunday, October 3. Whether your fitness goals are to lose weight, get stronger, or improve your conditioning and overall fitness, everybody is welcome to attend! Bring a friend to join in!
Locations and times:
9:00 AM in Arcadia: Peak Studio 3734 E. Indian School Rd., Phoenix, AZ. 85018
11:00 AM in Scottsdale : Edge Fitness 7117 East Mercer Lane Scottsdale, AZ 85254
To RSVP your spot, call us at 480-788-8118 or email us your contact info at train@getfitaz.com
What to expect:
Bootcamps will last approximately 45-60 minutes long. Attendees will go through warm ups, stretching, strength + conditioning drills, and a post-workout stretch with cool down. Water and towels will be provided.
What to bring:
Please show up 10-15 minutes early to fill out a health info sheet/waiver and to ask any questions. If you have a yoga mat, please bring it!
More info can be found at: http://www.getfitaz.com/bootcamp
Questions or to RSVP - call 480-788-8118 or email train@getfitaz.com
Official bootcamps classes will begin Sunday, October 10, and will be held every Sunday at the times/locations listed above. Bootcamps will be 1 hour in duration and cost $15/drop in rate per class, $45/month unlimited (4 classes). If you refer a friend for unlimited bootcamp and receive $10 off!
Monday, August 23, 2010
Trying to lose weight? Drink more water.
"(Health.com) -- Forget diet pills and cleanses. A new study suggests that an effective weight-loss aid is available straight from your kitchen sink.
Drinking two 8-ounce glasses of water before breakfast, lunch, and dinner while also cutting back on portions may help you lose weight and keep it off for at least a year, according to research presented today at the annual meeting of the American Chemical Society, in Boston.
"As part of a prudent, low-calorie weight-loss diet, adding water may help with weight-loss success," says Brenda Davy, Ph.D., the lead author of the study and an associate professor of nutrition at Virginia Tech, in Blacksburg.
Health.com: The wet way to lose weight
Dietitians have long recommended drinking water as a way to shed pounds, but little research has been done to confirm this conventional wisdom, the researchers say. Though small, Davy's study is the first randomized controlled trial to examine the benefits of "preloading" with water before meals.
The study included 48 overweight or obese men and women between the ages of 55 and 75 who were on a low-calorie diet (1,200 calories per day for women and 1,500 calories per day for men). Half of the people were instructed to drink 16 ounces of water -- the amount in a small bottle of spring water -- before meals.
After three months, the participants who drank water had lost an average of about 15.5 pounds, compared with just 11 pounds in the control group, according to the study, the first results of which were published earlier this year in the journal Obesity.
Health.com: 25 diet-busting foods you should never eat
And the weight loss appears to be lasting, new data suggest. After a full year of the same regimen, the water drinkers had slimmed down by an additional 1.5 pounds, on average, while those who didn't load up on water before meals gained about 2 pounds, Davy says. (Unlike the data published in Obesity, the findings presented today have not been thoroughly vetted by other experts in the field, as is required by most medical journals.)
Davy and her colleagues aren't sure why drinking water before meals encourages weight loss, but the main reason appears to be that it helps fill your stomach, making you less hungry and less likely to overeat.
In addition, drinking more water may discourage you from guzzling soda and other calorie-laden beverages. (The study included only plain water, not mineral, flavored, or vitamin waters.) Even the routine of drinking water before meals may have a beneficial effect because it's a reminder that you're trying to lose weight, the researchers suggest.
Health.com: 15 big benefits of water
Drinking more water is a low-risk way to lose excess weight, especially if it takes the place of other liquid calories, says Stephen Cook, M.D., an obesity expert at the University of Rochester Medical Center, in N.Y.
"This is an easy way to replace those calories, and if everything is equal, it will slow down your weight gain or reverse it," says Cook, who was not involved in the new research. "It is one of the safest things we can recommend to help people lose weight."
Davy says that people who are trying to lose weight should bring a refillable water bottle to work and drink from it throughout the day. "And try to have two cups of water 20 minutes before each main meal," she says.
Health.com: How much water do you really need?
While each person's hydration needs are different, the Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverages.
The American Chemical Society is a nonprofit professional organization for scientists that was chartered by Congress in 1937."
Link courtesy of http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/index.html
Drinking two 8-ounce glasses of water before breakfast, lunch, and dinner while also cutting back on portions may help you lose weight and keep it off for at least a year, according to research presented today at the annual meeting of the American Chemical Society, in Boston.
"As part of a prudent, low-calorie weight-loss diet, adding water may help with weight-loss success," says Brenda Davy, Ph.D., the lead author of the study and an associate professor of nutrition at Virginia Tech, in Blacksburg.
Health.com: The wet way to lose weight
Dietitians have long recommended drinking water as a way to shed pounds, but little research has been done to confirm this conventional wisdom, the researchers say. Though small, Davy's study is the first randomized controlled trial to examine the benefits of "preloading" with water before meals.
The study included 48 overweight or obese men and women between the ages of 55 and 75 who were on a low-calorie diet (1,200 calories per day for women and 1,500 calories per day for men). Half of the people were instructed to drink 16 ounces of water -- the amount in a small bottle of spring water -- before meals.
After three months, the participants who drank water had lost an average of about 15.5 pounds, compared with just 11 pounds in the control group, according to the study, the first results of which were published earlier this year in the journal Obesity.
Health.com: 25 diet-busting foods you should never eat
And the weight loss appears to be lasting, new data suggest. After a full year of the same regimen, the water drinkers had slimmed down by an additional 1.5 pounds, on average, while those who didn't load up on water before meals gained about 2 pounds, Davy says. (Unlike the data published in Obesity, the findings presented today have not been thoroughly vetted by other experts in the field, as is required by most medical journals.)
Davy and her colleagues aren't sure why drinking water before meals encourages weight loss, but the main reason appears to be that it helps fill your stomach, making you less hungry and less likely to overeat.
In addition, drinking more water may discourage you from guzzling soda and other calorie-laden beverages. (The study included only plain water, not mineral, flavored, or vitamin waters.) Even the routine of drinking water before meals may have a beneficial effect because it's a reminder that you're trying to lose weight, the researchers suggest.
Health.com: 15 big benefits of water
Drinking more water is a low-risk way to lose excess weight, especially if it takes the place of other liquid calories, says Stephen Cook, M.D., an obesity expert at the University of Rochester Medical Center, in N.Y.
"This is an easy way to replace those calories, and if everything is equal, it will slow down your weight gain or reverse it," says Cook, who was not involved in the new research. "It is one of the safest things we can recommend to help people lose weight."
Davy says that people who are trying to lose weight should bring a refillable water bottle to work and drink from it throughout the day. "And try to have two cups of water 20 minutes before each main meal," she says.
Health.com: How much water do you really need?
While each person's hydration needs are different, the Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverages.
The American Chemical Society is a nonprofit professional organization for scientists that was chartered by Congress in 1937."
Link courtesy of http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/index.html
Thursday, August 19, 2010
Circuit Training classes 8/19 - 8/26
AZ Fitness Concepts will be filling in and teaching a Circuit Training class in Arcadia for the following dates:
When:
Thursday, August 19 @ 7:30pm
Saturday, August 21 @ 1:00pm
Tuesday, August 24 @ 7:30pm
Thursday, , August 26 @ 7:30pm
Where:
We are located at the Peak Performance Training studio located at 4512 N. 40th St #303 Phoenix, AZ.
Details:
Classes are 1 hour long, cost is only $15! Primary areas of focus: calorie expenditure, core/strength and cardiovascular training.
Contact:
Email: train@getfitaz.com
Phone: 480-788-8118
Come in and have a blast!
When:
Thursday, August 19 @ 7:30pm
Saturday, August 21 @ 1:00pm
Tuesday, August 24 @ 7:30pm
Thursday, , August 26 @ 7:30pm
Where:
We are located at the Peak Performance Training studio located at 4512 N. 40th St #303 Phoenix, AZ.
Details:
Classes are 1 hour long, cost is only $15! Primary areas of focus: calorie expenditure, core/strength and cardiovascular training.
Contact:
Email: train@getfitaz.com
Phone: 480-788-8118
Come in and have a blast!
Wednesday, August 18, 2010
Services offered by AZ Fitness Concepts
One-on-One Personal Training
Couples/Partner Training
In-Home or Private Studio Training
Weight and Fat Loss
Core and Strength Training
Sport Specific Training (Golf, Tennis, etc.)
Nutritional Assistance/Counseling
Boxing
Kettlebell Training
Flexibility Training
Boot Camp Classes
Corrective Exercise
Stretching Sessions
Competition Preparation (Marathon, Triathlon, etc.)
General Fitness
For training inquiries, email: train@getfitAZ.com
Couples/Partner Training
In-Home or Private Studio Training
Weight and Fat Loss
Core and Strength Training
Sport Specific Training (Golf, Tennis, etc.)
Nutritional Assistance/Counseling
Boxing
Kettlebell Training
Flexibility Training
Boot Camp Classes
Corrective Exercise
Stretching Sessions
Competition Preparation (Marathon, Triathlon, etc.)
General Fitness
For training inquiries, email: train@getfitAZ.com
Tuesday, August 17, 2010
Friday, May 21, 2010
Temporary home for getfitAZ.com!
For now, this will be the temporary home for getfitAZ.com until I can get the site built up! Please add us on Twitter (www.twitter.com/getfitAZ).
For inquiries about Personal Training, etc., please email me at train@getfitaz.com
For inquiries about Personal Training, etc., please email me at train@getfitaz.com
Subscribe to:
Posts (Atom)
