HyperStrike-Partners

Celebrate Without The Weight

According to a study published in the New England Journal of Medicine, an average of one to one and a half pounds are gained over the holiday season. Although this holiday weight gain is less than the 5 to 10 pounds commonly believed, the researchers found this additional weight is usually not lost during the year and contributes to adult obesity. As most health and fitness professionals would guess, increased hunger and decreased physical activity during the winter months were suggested as contributing factors to this seasonal weight gain. Additionally, the holidays can be a source of stress and even depression for many people, which can lead to emotional eating.

 

Combat Seasonal Weight Gain, Stress, and Depression

 

Based on this information, maintaining physical activity and healthy eating habits during the holidays could potentially combat seasonal weight gain, as well as manage stress and reduce symptoms of depression. However, adherence to an exercise program and healthy nutrition is one of our seasonal challenges. It seems that family and social gatherings, travel and holiday preparations consume our clients’ time and schedules. Delicious foods and delightful treats tempt them to over indulge from Thanksgiving through News Years Day. Here are some ideas for keeping our clients healthy and active during the holidays.

 

Ideas for Healthy and Active Holidays

 

• Plan – encourage your clients to formulate a plan for maintaining physical activity when things get hectic and employ smart eating strategies for tempting treats and emotional eating.
• Events – coordinate physical activity events that include family and friends. For example, fitness walks, fun runs, or an aerobic-athon.
• Twitter – send weekly activity and smart eating tips.
• Groups – promote group support and motivation, provide a cost effective way to include additional workouts or manage a dwindling holiday schedule by offering small group training as an adjunct or alternative to one-on-one sessions.
• Challenges – promote activity challenges, such as completing a series of fitness classes, workouts or physical activity events over the holidays and offer small gifts for meeting targets.
• On-line Tools – develop on-line travel programs and go anywhere 20-minute workouts to keep clients active on the go. Use blogs and emails to organize support groups and inform clients about physical activity events outside the gym.

 

These are just a few ideas to keep your clients healthy and active throughout the holiday season. The key is to make it simple and make it fun.

 

Karen Moreno, MA Candidacy Kinesiology/Exercise Physiology

BA Social Science/Education

 

Reference:

Yanovski, J.A., Yanovski, S.Z., Sovik, K.N., Nguyen, T.T., O’Neil, P.M., and Serbring, N.G. (2000) A

                prospective study of holiday weight gain. New England Journal of Medicine, 342,              861-867.

 

 

Obesity is Going To The Dogs

Obesity is Going to the Dogs.  

During an examination for my scruffy white 18-pound Jack Russell Terrier, the Veterinarian and I engaged in a discussion about obesity and dogs. I was surprised to hear the obesity rate was as high as 40%. According to a first ever alliance study between the American Veterinary Medical Association and Hill’s Pet Nutrition, 54 million cats and dogs in the United States struggle with being overweight or obese (AVMA & Hill’s, 2008). Obesity in our beloved companions is just as damaging to their health and wellbeing as it is to ours. In fact, many of the same chronic diseases associated with obesity in humans are also major medical issues for man’s (women’s) best friend:  

• Insulin resistance and diabetes
• Metabolic Syndrome
• Hyperlididemia and dyslipidemia
• Orthopedic disorders
• Cardiorespiratory disease and hypertension
• Urinary tract and reproductive disorders
• Shortened life expectancy (Germen, 2006)

 

It’s About Energy Balance  

Being a new dog owner I have been actively learning how to care for my little buddy, for example what type of food to feed him as well as how much and, most importantly, how much exercise he needs to be happy and health. Interestingly, activity level and energy requirements are just as important for our four legged friends as for us. Just as I watch my portion sizes, reach for low calorie healthy snacks and exercise daily, I need to make sure my buddy has access to healthy nutrition appropriate to his energy needs as well as plenty of exercise.  

Exercising With My Buddy Keeps Me On Track.  

Public health organizations have recommended a physical activity minimum of 30 minutes a day for adults, however this is a general suggestion and physical activity needs vary from person to person. Similarly, the exercise needs of our four legged friends are individual to their breed and environment. According to our Veterinary, walks to eliminate and romps in the backyard are not enough exercise for most breeds. My little buddy gets between one and half to two hours of exercise a day, he is a Jack Russell after all, which I incorporate into my own workout schedule. For example, we go for long trail hikes, short 3-4 miles runs, interval sprints, and 45 minute (Jack Russell pace) walks. Thinking about how to schedule adequate exercise for my little buddy has kept me on track with my own exercise program and encouraged me to find fun outdoor activities we can all enjoy. I even bring my little buddy along when I am instructing Boot Camp classes. For the health and wellbeing of all of us, two legged and four legged, proper nutrition and daily exercise are a must, and why I encourage my clients to be active with their beloved companions.

Karen Moreno, MA Candidacy Kinesiology/Exercise Physiology

BA Social Science/Education  

Reference

American Veterinary Medical Association and Hill's Pet Nutrition Launch First-Ever Alliance to

      Address Pet Obesity Epidemic

      TOPEKA, Kan. and SCHAMBURG, Ill., Jan. 22 /PRNewswire/

http://www.reuters.com/article/pressRelease/idUS142740+22-Jan-2008+PRN20080122 

German, A.J. (2006). The growing problem of obesity in dogs and cats. The Journal of Nutrition, 136,

      1940S-1946S.

Time Magazine Article - Important

Getting the Right Health Message Out to the Public  

The American College of Sports Medicine has asked for the assistances of ACSM members and health professionals to get the “right health message out to the public.” This request was made in response to a Time magazine article that too narrowly examines the role of exercise and weight loss. For the most part the article is a personal account of the author’s dissatisfaction with a long-term exercise program and lack of results, however an Exercise Physiologist and ACSM member was consulted for the story. Unfortunately, according to the researcher, his study outcomes and opinions were selectively reported. There were five points made in the article that the ACSM is concerned with:

• “Losing weight matters more than being aerobically fit in preventing heart disease”
• “One can’t lose weight from exercise because exercise makes you hungrier – and willpower can’t conquer the hunger enough to make good food choices”
• “Exercising 60 to 90 minutes most days of the week in order to lose weight (a recommendation from a ACSM Position Stand) is unrealistic”
• “Leisure-time physical activity-just moving around more during the day – is more effective for weight loss than dedicated exercise”
• “Vigorous exercise depletes energy resources so much that it leads to overeating – i.e., weight gain” (ACSM addresses myths about weight loss, exercise)

 

As health and fitness professionals our goal is to help people become healthier, which encompasses more than weight loss. There is strong scientific evidence that greater levels of physical fitness promotes greater health benefits, for example decreasing the risk of diabetes, stroke, and heart disease. Swain & Franklin (2005) suggested in their review of both clinical trails and epidemiological studies that improving VO2max is more important for cardiovascular health benefits than merely engaging in moderate intensity physical activity. The researchers proposed that both the acute and chronic physiological adaptations to aerobic capacity (VO2) following vigorous exercise, such as lower resting heart rate, higher resting stroke volume, and lower resting blood pressure, promote greater cardiovascular disease protection than can be produced through moderate or low intensity physical activity. A point here is the distinction between “exercise” and “physical activity.” Exercise is planned, structured repetitive movement designed to improve or maintain physical fitness, where physical activity is any energy requiring movement carried out by the musculoskeletal system. Swain & Franklin indicate that low to moderate physical activity may not be sufficient for improving aerobic capacity and providing cardiovascular benefits as a structured exercise program would be.  

Although I agree that exercise alone is not the most effective way to lose weight, I also believe that a healthy body composition is more important than the number on the scale. Exercise focused on building lean mass contributes to healthier body composition and metabolic processes as well as decreases age related declines in strength and power. Vigorous aerobic exercise has also been found to reduce visceral and subcutaneous abdominal fat (the fat distribution associated with diabetes and heart disease), and even induce these favorable changes in body composition without an accompanying decline in weight. Irving et al. (2008) controlled for energy expenditure when examining the effects of low and high intensity exercise on total abdominal fat. The findings supported greater improvements in both fitness level and body composition with higher intensity aerobic exercise.  

Slentz, et al. (2004) examined the effects of different exercise intensity on weight, body composition and waist circumference. After finding significantly greater improvements in all measurements in the groups that exercised at the lower volume of 12 miles per week at moderate (40% to 55% of peak V02) and vigorous intensities (65% to 80% of peak volume) when compared to the non-exercising control group, the researchers also found that the higher volume higher intensity group  (20 miles per week at 65% to 80% of peak volume) lost more body mass than all the groups. Interestingly, the author also found that the non-exercising control group gained weight during the 8-month study. Both these studies indicate the benefits of exercise to promote health body composition and weight management.  

Weight loss through diet alone does not promote lean muscle mass, does not increase insulin sensitivity, and does not reduce hypertension.  The message is clear; exercise promotes greater health benefits than diet alone, even if the scale does not budge. After reading the Time magazine article, the additional comments I would like to make are as follows: 1) if your exercise routine is not enjoyable or providing the expected results, change it and examine whether or not your expectation are realistic and your training program is appropriate, 2) just because you exercise does not mean you can eat everything and anything you desire. The commitment to a healthy lifestyle requires knowledge, effort and determination. If your goal is to lose weight and your exercise routine is only using 300 Calories of energy, don’t eat a 500 Calorie post workout meal.   

Karen Moreno, MA Candidacy Kinesiology/Exercise Physiology

BA Social Science/Education

Co-Founder Fitness In Action  

Irving, B.A., Davis, C.K., Brock, D.W., Weltman, J.Y., Swift, D., Barrett, E. J.,

Gaesser, G.A., and Weltman, A. (2008). Effect of exercise training intensity on abdominal visceral fat and body composition. Medicine & Science in Sports & Exercise, 40(11),1863-1872.

Slentz, C.A., Duscha, B.D, Johnson, J.L., Ketchum, K., Aiken, L.B., Samsa, G.P.,

Houmard, J.A., bales, C.W., and Kraus, W.E. (2004). Effects of the amount of exercise on body weight, body composition, and measures of central obesity. Archives of Internal Medicine, 164(1), 31-39.

Swain, D.P., and Franklin, B.A. (2005). Comparison of cardioprotective benefits

      of vigorous versus moderate intensity aerobic exercise. The American

      Journal of Cardiology, 97, 141-147.

The Mission Statement: It’s About You, Your Principles and Your Values

Contributed by Karen Moreno:

The Mission Statement: It’s About You, Your Principles and Your Values  

The other day, after over hearing a comment from a client that the trainers at our facility must follow their own advice because everyone was thin and fit, I began wondering how many professionals practice what they preach. Everyday we help people make changes in their attitudes and patterns concerning nutrition, physical activity, fitness training and disease prevention. How much of what we recommend do we following in our own lives? Most of us have chosen the health and fitness industry because we have a passion for living healthy, how can we articulate that passion to our clients without sounding preaching, hokey or insincere? Businesses use mission statements to briefly present their purpose and values. Why not create a professional mission statement to express to our clients who we are, what we stand for, and why we have chosen this career?  

Creating Substance and Meaningful Description 

A mission statement provides a relevant and specific description of why your business or service exists. This statement should be powerful enough to motivate, broad enough to encompass growth and robust with believes and values that guide decision-making and work efforts. There is no room for industry jargon, buzzwords or catch phrases when the focus is to create substance and meaningful description.  

Building Your Mission Statement  

Creating this powerful, robust concise statement seems a little daunting considering the best mission statements tend to be about three to four sentences in length, In other words, defining what you do, how you do it, and the principles and values that guide you within 30 seconds. Radtke, J.M, (1998) suggested working through the following three questions to start construct a purposeful business statement:  

1. What are the opportunities or needs am I addressing? (the purpose of the organization)
2. What am I doing to address these needs? (the business of the organization)
3. What principles or beliefs guide my work? (the values of the organization)

 

A well-constructed mission statement can be a powerful tool for expressing our health and fitness philosophies and re-enforcing our purpose and direction. The mission statement should always be relevant, and therefore should be revisited regularly and updated as our careers and business develop and grow. For more information and tips for creating your mission statement checks out the following resources and websites:  

http://www.how-to.com/Operations/mission-statement.htm 

Radtke, J.M. How to Write a Mission Statement 1998 retrieved from http//www.rgci.com 

http://articles.bplans.com/writing-a-business-plan/writing-a-mission-statement/206 

Kennen, E. (2006) Writing a mission statement A free how-to on creating a mission statement.

http://nonprofitmanagement.suite101.com/article.cfm/writing_a_mission_statement

Natural Nutrition - Eating the Way Nature Intended

Author: Yvonne Rayburn, CPT

Natural Nutrition: Eating the Way Nature Intended

By Yvonne Rayburn, CPT

       For many people incorporating exercise into daily life is the easy part. Figuring out how to eat healthy for a lifetime, avoiding the temptations that surround us every day and making it all taste good is the challenge.

       Our society has become a breeding ground for immediate gratification. We know what we want and we want it now. Fast food chains have made grabbing meals on the way to soccer practice or on the way home from a long day at the office convenient (there are fast food chains on almost every corner so you don’t have to go out of your way), cheap (almost all fast food options have some sort of low cost/value menu) and, easy (you can drive right up and never have to leave the comfort of your A/C or heated seats). Eating healthy and actually preparing food at home almost seems to be a thing of the past. However, incorporating a healthy eating plan into your lifestyle and that of your family is one of the most rewarding things you can do. Not only will you have more energy (from all those essential nutrients and no chemical additives) but you will have more brain power, better performance for workouts and you can do it economically with a little effort. And let me tell you, the little effort is worth it.

       Eating healthy is simply eating the way nature intended us to eat. Consume fresh fruits and vegetables, whole grains, lean proteins and healthy fats. All of these can be easily obtained through real food, not packages, cans or a fast food drive thru. By incorporating a few basic principles, you can be on your way to eating healthy for a lifetime!

* Eat small meals regularly throughout the day, every 2-3 hours.
* Avoid portion distortion and stick to proper serving sizes.
* Combine complex carbohydrates and lean protein at each meal.
* Drink plenty of water!
* Never skip meals and remember, breakfast is the most important meal of the day.
* Your body has been deprived of nutrients and fuel for the hours you have been sleeping.
* Avoid processed and refined foods.
* Avoid/limit sugar and alcohol.
* Avoid saturated and trans fats.
* Eat lots of fresh fruits and vegetables.

       The secret to eating healthy for a lifetime isn’t a secret, it isn’t found in a pill and it isn’t the latest fad diet. It is simply eating whole, healthy, natural foods.

       As an athlete, these foods also provide outstanding fuel for performing your workouts. Make sure you know your daily caloric recommendations and stick to real food…not processed supplements. Although quick and easy, they are often more expensive than real food and contain a lot less nutrients. Our bodies are designed to process and use nutrients in their natural form, not those created in a lab.

       Make sure you give your body fuel prior to working out, just make sure you test different options to see what your body can handle prior to exercise. Even more importantly, fuel your body post workout. The first 30-60 minutes after a workout is the best time to get optimal results from refueling muscles. This is when they are emptied out and need to replenish glycogen stores that will be used in the next workout.

       Don’t underestimate the value of giving your body proper fuel. You wouldn’t think of leaving your house for a trip with your car’s gas tank on empty, now would you?

The Cost Of Being Sick - can you afford it?

Here is a White Paper written by our CEO Michael Greeves on the Cost of Being Sick. Its FREE. Enjoy!
Download The Cost of Being Sick

What Should We Really Be Eating?

USDA MyPyramid website: http://mypyramid.gov/pyramid/index.html

Image from Washington Post of MyPyramid next to old food pyramid: http://www.washingtonpost.com/wp-srv/nation/daily/graphics/diet_042005.gif

Link to Harvard Version of Pyramid and included information: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html

 

What Should You Really Be Eating?

Forget the old Food Guide Pyramid model released by the U.S. Department of Agriculture, and forget the USDA's new model as well, MyPyramid. There's a new food guide pyramid in town, it's called the Healthy Eating Pyramid.

Released by the Department of Nutrition at the Harvard School of Public Health, the Healthy Eating Pyramid is easy to understand and backed by hard science and the latest research. The food pyramids released by the USDA are backed by shaky evidence and lobbying efforts from commercial food organizations.

The Healthy Eating Pyramid's foundation is daily exercise and weight control. Why? Because those two elements greatly influence your overall health.

The next level consists of three food groups, WHOLE grains, fresh fruits and veggies, and healthy fats and oils.

I emphasize whole grains because for some reason USDA's MyPyramid guidelines state that it's okay that half of your grain intake consists of refined grains. Refined grains essentially act as sugar when ingested, have negative effects on metabolism and increases the risk of diabetes and cardiovascular disease. Whole grains have almost the opposite effect, they keep blood insulin and sugar levels stable and research suggests that diets rich in whole grains reduce the risks of type 2 diabetes and heart disease. The benefits of fresh fruits and veggies are widely known, including lowered risk of heart attack and stroke, possible increased resistance to cancers, and lower blood pressure.

Surprised fats and oils are close to the foundation? Healthy fats of course can improve cholesterol levels and keep your heart beating steady by protecting it against sudden and dangerous rhythm problems.

The next level on the pyramid consists of two groups. Fish, poultry & eggs and nuts, seeds, beans & tofu. Nuts, seeds, beans & tofu are great sources of protein, fiber, vitamins and minerals. Many nuts contain healthy fats and are good for your heart. Fish, poultry & eggs are great sources of protein. Certain kinds of fish such as salmon are high in omega-3 fats, which are good for your heart. Chicken and turkey can be low in saturated fat and are plentiful protein sources.  Eggs are a little high in cholesterol, but are still excellent sources of protein and nutrients. People with heart disease should avoid the yolks, but egg whites are okay.

The 2nd highest level on the pyramid is dairy, at 1-2 servings a day. Although a good source of calcium, dairy products such as milk are high in saturated fat. Did you know 3 glasses of milk contains as much saturated fat as 13 slices of bacon? Try to stick to low-fat or non-fat milk products.

The top of the pyramid is the familiar use sparingly category which includes foods such as red meat & butter, refined grains, potatoes, sugary drinks & sweets and salt.

The Healthy Eating Pyramid also includes some optional things for your diet, including a daily multivitamin and some moderate alcohol consumption. Although not for everyone,
many studies suggest alcohol has numerous benefits for heart health.

Overall, the Healthy Eating Pyramid is focused on quality of food and nutrition as opposed to focusing on numbers or how many servings one should consume. As long as you eat more foods from the foundation of the pyramid and fewer foods from higher levels, you will be following a healthy and sound diet.

 

Some Gym, Fitness, Health Humor from Scotland.....

Telling porkies

YES, as we said, the swine flu gags are very contagious. After Scottish Health Secretary Nicola Sturgeon went on air to say there were two confirmed cases in Scotland, a BBC staff member put out an internal briefing on the latest news.

It read: "Nicola Sturgeon announced a new virulent strain of flu has been detected. It leaves its victims unable to get out of bed, they lose the power of speech and are able to only mutter low moans. However, it's not swine flu, as feared, but the far more miserable man flu. Luckily 50% of the population are immune. However, they will be pressed into service as bringers of tea and sympathy."

We understand that senior execs got quite excited reading the memo until they got nearer the end.

l Latest news from Monklands hospital, where the couple with swine flu were told that they were being put on a special diet of pizza and pancakes.

"Will that help us get better?" they asked.

"No," said staff, "but it's the only food we can slide under the door."

l And thank you, I think, to the reader who asked: "Did you hear about the pig with swine flu?" He then added: "It was cured."

Sigh.

Not biting
A READER attending a Weight Watchers club was praising an elderly woman who had lost the most weight that week. When fellow slimmers asked her how she managed it, she told them: "It's simple. Ah just take ma teeth oot every night at six."

Star quality
"DID you see that Gordon Ramsay was getting criticised in a newspaper for some of his food at his posh restaurants being prepared elsewhere, then delivered by van?" asked the chap at the golf club bar the other day. "He quickly reassured diners that the van had four Michelin tyres."

Open armed welcome
READER Joe McCarthy flew back from Majorca to Prestwick this week where he was surprised to see bullet-proof-jacketed police officers armed with sub-machine-guns in the arrivals hall.

Not realising this was just a random occurrence, Joe asked one of the officers if there was a terrorist attack imminent.

"No," he told them, before adding: "Welcome to Ayrshire."

Kicked when they're down
IT'S not just Old Firm fans who carry deep-seated grudges.

A Dumbarton fan posted on the club's website saying it was good news that local rivals Clydebank, once a fellow senior club, had reached the Junior Cup final.

But a fellow Dumbarton fan merely added: "Aye. They play Junior football and are homeless. Can life get any better?"

Cash incentive
WE overhear a woman having coffee with her friend announce: "My ex-husband wants to marry me again."

"That's very flattering," said her pal.

"Not really," replied the woman. "I think he's just after the money I married him for."

Friendly reply
AND do we believe the reader who says he was trying to find a place to park at a busy supermarket when he noticed a couple walking towards their car.

"Going out?" he called over to them.

"No, just friends," the chap replied.

For whom the bells Tull
IAN Anderson, lead singer of veteran rock band Jethro Tull, pictured, is well known for striking a pose on stage, playing his flute while balanced on one leg.

Interviewed on breakfast television yesterday about a charity concert, the interviewer asked: "Is there any chance you might be playing the flute standing on your head tonight?"

After an embarrassing pause, flautist Ian calmly replied: "I think you probably mean standing on one leg."

Reader John Munro tells us: "I suspect the presenter was not a massive Jethro Tull fan.

12:17am today

By KEN SMITH

How NOT to market your services on YouTube......

Entertaining at the least.....

Nutrition Certificates for Trainers:

I frequently am asked what nutritionist certifications are out there by trainers.  Many trainers are asked for meal planning advice and need to ensure that they are properly certified and able to give this advice (check your local state for your requirements). 
Here are a few certifications I have heard good reviews of:
ISSA: http://www.issaonline.com/certification/specialist-in-performance-nutrition.cfm.  They have a Performance Nutrition specialization certificate.  Many of the students and certified trainers that we work with speak highly of this certificate.
Kaplan:  They offer a Bachelor's degree in Nutrition Science online.
NESTA: http://www.nestacertified.com/nutritionist.html:  Their course offering is Fitness Nutrition Coaching.

Many state universities and local colleges offer highly regarded Dieticien and Nutritionist degrees that are state recognized.  Ensure that the school you are looking at aligns with your personal philosophy on meal planning and healthy eating.