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America's Weight Problem:
 

America is dangerously overweight, with 3.8 million people over 300 pounds and 400,000 (mostly men)
weighing over 400 pounds! In America, statistics show that the average weight of an adult female is now an unprecedented 163 pounds!

 

According to a recent survey, Americans are growing - around the waist, that is.

10,000 people were scanned using a hi-tech scanner. The survey covered more than 13 US cities. The results of the survey are worrying.

20% of American men are portly. 25% are so fat that they have trouble finding their waist when it has to be measured.

66% of American women are pear shaped.

Very few American men or women fit into what used to be called the 'standard clothing size'.

(Standard clothing size for women is a size 8.)

A size 8 means the woman has a 35-27-37.5 inch body (bust-waist-hips).
Does the standard American woman today have these measurements?

The average woman aged 18-25 has a figure that consists of 38-32-41. And these are the young ones!!!

In the late thirties group the figures jump to 41-34-43.

The 'standard' chest size for men of 40 inches seems rather out-of-date.
The traditional average has always been (for a man) 40-34-40 (chest-waist-hips).

Not even average young men can fit into this size. The average 18-25 male statistics are now 41-35-41.

The average 36-45 white male has a 44-38-42 figure.

 

As you can see, these statistics are quite alarming… because along with increased weight, comes increased health problems.
Diabetes, Coronary Artery Disease, High Blood Pressure, increased risk of heart attack and stroke… the list goes on.

Obesity is the second leading cause of death in this country…right behind smoking. Get it?
We, as a nation, need to WAKE UP!!  The basics – eat less, move more.
But that’s just the start. It’s a matter of changing our mindset and our habits.
Fats foods, “convenience” foods, overly processed pre-packaged foods with no nutritional value whatsoever.

Be conscious of what you are putting into your body…and be accountable for it.
I don’t believe in deprivation…enjoy that piece of chocolate…but work it off.
Ask yourself before you eat something –"is it really worth it?” 
Do you realize that a slice of cheesecake has 1,150 calories? That’s almost an entire days worth of calories! Something to think about.
Healthy choices that you can live with…that’s my motto.
Nourish your body with healthy food…exercise…develop a healthy lifestyle, not only for yourself, but for your children as well.

Don’t become a statistic.

                                    
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There's a reason movie stars and financial moguls use personal trainers:

Working with a trainer is one of the fastest, easiest, safest, most successful ways to improve your health and fitness.
In fact, personal training has proved so effective that it has spread well beyond the realm of the rich and famous.

Today, personal trainers are used by people of all fitness, age and economic levels - and from all over the world -
to help make lifestyle changes those people couldn't achieve by themselves. How do you know if hiring a personal trainer is the right choice for you?

 
Consider the following things a personal trainer can do:

1. Improve Your Overall Fitness.
Surveys show the primary reason people hire personal trainers is to get professional assistance to
improve cardiovascular health, strength, flexibility, endurance, posture, balance and coordination. A trainer will monitor your progress
and fine-tune your program as you go, helping you work your way off plateaus.

2. Reach or Maintain a Healthy Weight.
Body fat reduction, weight reduction or management, body shaping and toning can all be
achieved with the aid of a qualified trainer, who can help you set realistic goals and determine safe strategies,
all while providing the encouragement you need.

3. Learn to Stick to It.
Sticking with well-intentioned plans is one of the biggest challenges exercisers face.
Qualified personal trainers can provide motivation for developing a lifestyle that places a high priority on health and activity.
A trainer can help you brainstorm ways to overcome your biggest obstacles to exercise.

4. Focus on Your Unique Health Concerns.
Surveys show that 50 percent of personal trainers clients have special medical needs, such as arthritis,
diabetes or obesity. A personal trainer can help you with these or other issues, including low-back pain, rehabilitation from injury and
pre/postnatal training. Your trainer can work with your physician, physical therapist or other health care provider to plan a safe, efficient program
that will speed your recovery or enable you to reach your health goals.

5. Find the Right Way to Work Out.
You will learn the correct way to use equipment, and appropriate form and technique
for cardiovascular work and free-weight training.

6. Stop Wasting Time.
Get maximum results in minimum time with a program designed specifically for you.
Workouts that use your strengths and improve on your weaknesses are efficient and effective.

7. Learn New Skills.
Want to improve your tennis game, learn to ski, become an in-line skater, golf like a pro, better
your weekend basketball game or get ready for a wilderness adventure vacation? An individualized program can improve
your overall conditioning and develop the specific skills you need.

8. Enhance Your Mind, Body and Spirit.
A personal trainer can act as a doorway to new personal growth experiences.
Many trainers provide mind-body activities, such as yoga or tai chi sessions. Your trainer may help you uncover new insights
about yourself or find potential you didn't realize you had.

9. Benefit From the Buddy System.
What could be better than making a commitment to regularly meet with someone who
will provide you with individualized attention and support?

10. Take Charge of Your Program, and Do It Your Way.
With the right trainer, you can find the exercise program that works best for you.
Are you more comfortable with a demanding program or a gentler approach? Would you like to train at home or at work, at a club or in a trainer's facility?
How many times per week or month do you want to meet your trainer, and for how long? Carefully choosing a personal trainer enables you to select
the type of guidance that will benefit you. You can get fit and healthy your way and take ultimate responsibility for your own health.

 

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Basic Tips for Exercise Success & A Healthier Heart:

Weight training, Swimming, Cycling, Jogging/Running, Aerobic Kickboxing, Yoga,
Walking/Hiking and a host of other fitness activities / recreational sports can
help your heart and greatly improve your quality of life.

Whether it is a structured exercise program (which is proven to produce greater gains)
or a recreational sports activity that is part of your daily/weekly routine, all exercise
adds up to a healthier heart, and well- being.

Here are few basic tips for exercise success and living a healthier and happier life:

*If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.

*Choose activities that are fun!  It’s very important to add variety into your workouts,not only for your mind but also for your body. With the help of a Fitness Professional they can help you develop a repertoire of several activities that you can enjoy.  This way, exercise will never seem boring, a chore or routine.

*Wear properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather, your workout environment and your workout activity. 

*Find a convenient time and place to do workouts. It’s extremely important to make your workouts a habit, consistency is “key” but be flexible when needed. If you miss an exercise opportunity, not only adjust your diet accordingly on that day, but try to work an alternative physical activity into your day, like taking the stairs instead of using the elevator, park your car further from your destination and walk, take a quick break and stretch or do some isometric exercises. 

*Use music to keep you entertained but stay away from reading books, newspapers or magazines, and using your cell phone is one of the biggest fitness sins, since this will greatly decrease your intensity and results.  

*Surround yourself with supportive people. A “Personal Trainer” will be invaluable and worth their weight in gold (especially when starting a new fitness program). They can help you reach your goals faster, help keep you motivated and most importantly, teach you the proper way to exercise safely and effectively.

*Keep it fun! Share your workout /  activity time with others when possible.  Make a “fitness date” with a family member, friend,
co-worker, boy or girl friend. 

*Be an active role model for your children. When possible get them involved. Recent reports on childhood obesity are heartbreaking.

*Don't overdo it.  Do low- to moderate-level activities, especially at first.  You can slowly increase the duration and intensity of your
activities as you become more fit.  Over time, work up to exercising a minimum of 4 times a week for at least 45-60 minutes.  

*If you aren’t fortunate to have a Personal Trainer, keep a detailed fitness journal to help chart your progress, you will find this inspirational
and help keep you motivated. Nothing motivates like success.

*Reward yourself when you reach special milestones.

*Help others in your life by sharing and spreading the gospel of healthier living and positive lifestyle changes.  

*Remember in most cases, the more time you spend exercising properly now, the less time you will spend at the doctor’s office later.  

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13 Basic Aerobic Training Tips:

Regular aerobic exercise is vital for cardiovascular health, weight management, and is even an effective therapy for mild to moderate depression.
But too many people quit, become injured, or simply find the process less enjoyable than they should. Here’s some basic advice for making aerobic
exercise an ongoing, safe and rewarding part of your life: 

 

1. Any aerobic exercise is better than no aerobic exercise. I would be happy to see you doing even a few minutes of it on a regular basis, but if you want to experience all the benefits, please try to do some continuous aerobic activity for thirty minutes a day, on average, five days a week.
2. Remember to work up to this level gradually and at your own pace, especially if you have not been exercising.
3. Remember also that I am recommending an average amount of activity over time. It is not the end of the world if you miss a day or two here and there. You can make it up later. Feeling bad about missing exercise probably does you more harm than missing it.
4. In addition to these workouts, find other ways to increase your daily activity, such as using stairs more often, parking farther from your destinations to walk more, and doing more physical work yourself instead of delegating it to others.
5. f you exercise with others, try not to do so competitively. Competitive thoughts negate some of the benefits of exercise, especially on your cardiovascular and immune systems and emotions. If you cannot avoid competitive thinking, exercise by yourself
6. Competitive sports like racquetball, handball, and tennis are not substitutes for aerobic activities such as walking, running and cycling. In competitive sports aerobic work is of a stop-and-go nature rather than continuous. It is regular, continuous effort that tones your cardiovascular system best.
7. Always warm up before you get into the full swing of aerobic activity. The best warm-up is a slowed-down version of the activity you are about to perform. For example, walk, run, or cycle in slow motion. You will see many people stretching as a warm-up, but this does not prepare muscles for aerobic exercise as well as slow movement does.
8. Give yourself a few minutes of cool down at the end of the activity. Repeat the same movements in slow motion.
9. If you have never exercised, get a medical checkup before you start an exercise program. If you have a history of heart trouble or high blood pressure or a strong family history of such problems, a cardiac stress test may be in order.
10. Pay attention to your body! Discontinue exercise if you develop unusual aches or pains.
11. Stop exercising immediately if you develop dizziness, lightheadedness, fainting, chest pains, or difficulty in breathing. Get a medical checkup promptly.
12. Your heart rate and breathing should return to normal within five to ten minutes after the end of aerobic exercise. If they do not, get a medical checkup.
13. Do not exercise if you are sick. Wait until you feel better, then resume gradually. Don't worry about losing fitness; it will come back quickly enough. Strenuous exercise at the onset of illness can cause you to be sicker longer.

 

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Why Must We Exercise...?

 

The idea of "taking exercise" would have seemed ridiculous to our ancestors. Throughout much of history mere survival demanded a level of
physical activity that made rest an ultimate luxury. Rarely have people been able to be so sedentary that they needed to exercise apart
from their routine of daily living. But in today's industrialized world most people do not have to hunt, fish, or work the fields to get food.
We do not have to walk or run long distances to get from one place to another, or chop down trees to build shelters and make fires.
Most of us sit while we work, sit while we travel, and sit during our leisure time. The exercise period is a distinctly modern invention.

 

The news media tell us constantly that physical fitness is not what it should be in our society, that standards of fitness are lax, that children
today are not physically fit. The term fitness refers to adaptation. A fit individual is well adapted to his or her environment, able to respond
to its changing demands. Many people today who are physically inactive are fit enough for the minimal demands of their comfortable,
non-challenging environments. If you have enough energy and muscle tone to walk up the occasional flight of stairs, mow the grass on weekends,
walk the dog, and bend down to open the dishwasher, you may feel you have no reason or need to take up an exercise program. I hear this argument often. 

The flaw in it is, that our bodies evolved in very demanding environments and are meant to be used. If they are not used, they deteriorate faster
than they should. Many of the illnesses that plague our society result from under use of our bodies. Clearly the prevalence of heart and artery disease
correlates as much with lack of aerobic exercise as it does with unhealthy diets. Insufficient aerobic activity and weigh training also predisposes
us to musculoskeletal disorders, gastrointestinal problems, nervous and emotional illnesses, and a long list of other ailments.

Written by: Dr. Andrew Weil



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18 Benefits of a Proper Weight Training Program:

 

 1. Weight training tones your muscles, which looks great and raises your basal metabolism...which causes you to burn more calories 24 hours a day.
You'll even burn more calories while you're sleeping.

2. Weight training can reverse the natural decline in your metabolism, which begins around age 30.  

3. Weight training energizes you.  

4. Weight training has a positive effect on almost all of your 650-plus muscles.

5. Weight training strengthens your bones reducing your risk of developing osteoporosis.

6. Weight training improves your muscular endurance.

7. Weight training will NOT develop big muscles on women...just toned muscles!  

8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.

9. Weight training when done correctly makes you less prone to lower-back injuries  

10. Weight training decreases your resting blood pressure.  

11. Weight training decreases your risk of developing adult onset diabetes.  

12. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.

13. Weight training increases your blood level of HDL cholesterol (the good type).

14. Weight training improves your posture.

15. Weight training improves the functioning of your immune system.

16. Weight training lowers your resting heart rate, a sign of a more efficient heart.  

17. Weight training improves your balance and coordination.

18. Weight training elevates your mood, reduces daily stress and just makes you feel better.



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