Empower Personal Training
Posts Tagged ‘fitness’
Super Saturday
Monday, February 14, 2011On Saturday February 5th 2011, Empower Personal Training held their first ever Superbowl boot camp. We had originally planned a flag football game at Forrest Hills park, but it was canceled due to extreme weather conditions. However, that didn’t stop our brave athletes from getting up early on a Saturday morning for some hard work here in the studio. Check out a clip of the boot camp workout, which was led by Tom Stafford.
Never fear though, we hope to get everyone together for a make up football game in the near future.
http://www.facebook.com/video/video.php?v=1840963113685&comments
Lift Weight to Lose Weight…and Jack LaLanne
Thursday, January 27, 2011Many people today believe that the most effective (and often only) prescription for weight loss is cardiovascular exercise.
“Yep, just hop on the treadmill for 30 minutes a day, 5 days a week and you will be slim in no time. Watch your diet a little, but it’s really all in the cardio. Oh, and don’t worry so much about strength training…it’s overrated and plus it will bulk you up!”
I’ve heard comments like these over the years. Is it true though? Is this how you really lose weight and keep it off?
Not really. There’s a lot more to it than that.
Having a good grip on one’s nutrition has to be the primary component in weight loss. After all, when you really get down to it, weight maintenance is essentially a calories in versus calories out equation. You can do all of the exercise you want, but if you go out and have a super sized double whopper combo with extra seasoned fries right after, then it’s going to be extremely difficult to get your weight where you want it. If you skip breakfast it’s also going to be hard. If you go long periods during the day without eating or if you have really big meals late at night, it’s also going to be difficult. Nutrition is often the the forgotten part of the weight loss equation when it should really be the centerpiece.
However, what if you are following a sound nutritional program? Does that mean that cardiovascular exercise is the best form of exercise to support your improved nutritional habits and increase your weight management success? Well, the research that is out now will tell you that this is probably true. There’s no way to argue the benefits of cardiovascular training in weight management. Continuous aerobic exercise that is done at a moderate or vigorous intensity does burn calories. Hormonal adaptations to aerobic training also make you more effective at using fat as an energy source. It’s been known for years. BUT, I’m going to argue that doing something else in conjunction with cardiovascular exercise is going to be even better. And that, my friends, is resistance training. You may liken it to adding a couple slices of pepperoni to a meatball sub. It’s still great without, but with it added in…man, what an awesome sandwich! I realize that meatball subs and weight loss don’t mesh that well in the same topic, but work with me here. Plus, I’m starving. But I digress…
Back to the topic at hand. There are many benefits to incorporating strength training into one’s exercise routine to make it well balanced and more effective in weight management.
Check out a snippet from a review on an American College of Sports Medicine research article regarding lifting weight to lose weight.
“Sure, aerobic exercise burns calories, but the bodyís metabolism quickly returns to pre-exercise levels, usually within 30 minutes or so. Resistance training, according to the researchers at Johns Hopkins University, leads to increased calorie burning for up to two hours after the workout is over. Carol A. Binzen and colleagues recruited 10 moderately trained women to perform three sets of 10 exercises at 10-repetition maximum with a one-minute rest period between each set. Researchers found that fat oxidation was significantly higher after the strength-training session.
Unfortunately, because weight training often results in a corresponding increase in weight due to increased muscle mass, many women abandon their strength-training efforts, opting instead for strictly cardiovascular activities. However, researchers suggest combining aerobic exercise with regular strength training for maximum benefit.”
Link to article here
Here’s another interesting point to ponder for the sport science junkies out there. Many people don’t realize that during weight loss, one’s resting energy expenditure (REE) often decreases. Resting energy expenditure basically represents the number of calories you burn in a 24 hour period if you were just sitting around on the couch (thus at rest). Basically, the reason why REE drops is because you are smaller than you once were, with less mass around to burn calories. With a lower daily energy expenditure, the same diet that contributed to weight loss success in the past, may not be as effective in the future. However, research has shown that resistance training helps to maintain or even increase REE as one loses weight. By helping to preserve muscle mass (which is more metabolically active than fat mass), you increase the amount of calories that your body burns per day and this can help you to keep weight off in the long run.
For more information on this phenomenon, check out this article, entitled Resistance training conserves fat-free mass and resting energy expenditure following weight loss.
mmm good. Although, it would be better with pepperoni!
Finally, on a sad note, Jack LaLanne passed away this week at the ripe old age of 96. For those of you who don’t know, Jack was a huge pioneer in the fitness industry. He swam the length the the golden gate bridge underwater, did 1000 push ups in under 20 minutes, towed 65 tug boats filled with pulpwood, and performed many other amazing fitness feats during his life. To put it simply, this guy was a beast. He also helped develop many pieces of exercise equipment that are still in use today. Check out this link to learn more about Jack and what he accomplished during his lifetime.
All in a day's work!
Jamie Ives, MA, CSCS
Jamie has several years of experience in the fitness industry, working with clients of various ages, ability levels, and health conditions. He enjoys using his knowledge as well as his experience in exercise prescription and program design to help each of his clients reach their individual wellness goals and improve their quality of life. For more information about Empower Personal Training, please call (919) 401-8024
Decathlon update # 3
Friday, October 29, 2010This week is the final week of the 2010 Empower Personal Training Decathlon. Check that, we are actually down to the final days of the challenge…just two more days of competition to go! The event this year has been entertaining and competitive to say the least. Being challenged to reach personal records in each event has brought out the best in everyone, and this has been reflected in some of the off the charts numbers that have been posted . Clients are coming in regularly to try to better their scores in hopes of reaching the top 3. Our faceoff event has been moved to Saturday, November 13th, @ 1pm. If you are not one of the top 3 male and female contestents participating, why not come on out and watch them perform some pretty awesome feats? Once again, congratulations to everyone who has made this year’s Decathlon such a big success.
Week 4 leaders
Dynamax Ball Slam Relay: Women (Grace Couchman ñ48.00 seconds) : Men (Jimbo Huckabeeñ39.94 seconds)
Medicine Ball Shuttle Chase: Women (Mary Sampsonñ 34.22 seconds) : Men (Jimbo Huckabeeñ 30.78 seconds)
Prone Plank: Women (Mary Sampsonñ 5:32:00) : Men (George Livanos ñ 5:05)
Slosh Pipe Hold: Women (Catherine Constantinouñ 8:31:79) : Men (George Livanos ñ 6:30)
Farmerís Walk: Women (Grace Couchman ñ 12 laps) : Men (Ward Flintomñ 13 laps)
Sled Drive : Women (Grace Couchman ñ 7:31 seconds) : Men (John Burkert ñ 10:72 seconds)
Push-Ups: (90 seconds) : Women (Jami Norris ñ 78) : Men (John Burkertñ 76)
Supine Row: (90 seconds): Women ( Jami Norris ñ 85) : Men (Ward Flintom ñ 58)
1000 meter row: Women (Mary Sampson ñ 3:50:00) : Men (Gene Oddone ñ 3:26:00)
2 mile bike: Women (Mary Sampson ñ 5:45): Men (Gene Oddone ñ 4:40)
Clip of Aaron doing the medicine ball shuttle chase
Jamie Ives MA, CSCS, Master Trainer
Jamie has several years of experience in the fitness industry, working with clients of various ages, ability levels, and health conditions. He enjoys using his knowledge as well as his experience in exercise prescription and program design to help each of his clients reach their individual wellness goals and improve their quality of life. For more information about Empower Personal Training, please call (919) 401-8024.
Back to School
Friday, August 20, 2010WOOHOOOOOO!!!! Thatís what I said the day I got my first automobile – a mustard yellow 1992 Ford F-150what a classic. Itís what my wife screamed as she held her hands up towards the sky going down Splash Mountain at Disney World this summer. And kids, thatís also what your parents say when its time for you to go back to school. Just kidding! but not really
Yes, it is that time of the year again. Time to put away the boogie boards, board shorts, and suntan lotion, and dust off the trusty backpack and trapper keeperdo people still use those? Got all of your school supplies and new school gear? Pens, pencils, and the biggest pack of Crayola crayons you can find? I remember back when I was the first kid in school to get the 128 pack. I thought I was so cool with my robinís egg blue and burnt sienna. Good times. But I digress.
Anyway, the point is that the beginning of the school year usually brings about a great deal of change, and change, while often good, can be quite stressful. The stress and anticipation about the upcoming school year, if not managed properly, can pose quite the challenge to oneís health and wellness. This is true whether you preparing for your first day of kindergarten, middle school, or even your senior year. And parents, I probably donít have to go out on a limb to tell you that youíll probably be feeling some of the anxiety too.
Therefore, itís important that we do our best to manage back to school stress by focusing on things that we can do to improve our well being. But thatís easier said than done, right? If you are looking for a few cool tips though, then check out this article. (link) It discusses back to school health and how parents can take steps to ensure their children are well rested, energized, and fully prepared for the rigors of the school year – just like our friend Billy Madison.
"Back to school. Back to school, to prove to Dad that I'm not a fool. I got my lunch packed up, my boots tied tight, I hope I don't get in a fight. Oh! Back to school... back to school... back to school."
Jamie Ives MA, CSCS, Master Trainer
Jamie has several years of experience in the fitness industry, working with clients of various ages, ability levels, and health conditions. He enjoys using his knowledge as well as his experience in exercise prescription and program design to help each of his clients reach their individual wellness goals and improve their quality of life. For more information about Empower Personal Training, please call (919) 401-8024.
Fitness Tips
Friday, August 6, 2010When it comes to fitness tips, everyone seems to have an opinion. Best friends, next door neighbors, coworkersask any of them what you need to do to get in shape and stay in shape, and youíll likely get any number of responses. Eat less meat, eat more spinach , run every day, purchase the latest fitness product on the market, or do whatever the latest fitness magazine tells youand thatís just to name a few. You know my great uncle Leroy once told me that all I had to do to get in shape was to carry around a weed eater and push a garden tiller around all summer. Thinking back, Iím not quite sure that worked out as well as I had hoped it would; however, it did help improve my cultivating and lawn maintenance skills.
Anyway, with all of the opinions out there, where does one turn for good fitness information? Well, Iím a big fan of checking the literature, the empirical studies, yes the good oleí scientific research. While I donít think itís necessarily the best idea to form an opinion based off of the results of one single study (after all not all research is good research, and one can usually find holes in just about any study ever done), analyzing research is ultimately the most effective way to separate the good information/advice from the bad. Or in this case, the good fitness tips vs. the bad fitness myths.
With that said, I browsed through some of the literature in the fitness field to see if I could find anything that sounded somewhat appealing. You can do it too. Simply google exercise research or something like that and scan through the results. Or, if you have a few minutes, browse through a research search engine such as pub med . Journals like the Journal of Strength and Conditioning Research and Medicine and Science in Sports and Exercise are great sources as well.
Here are just a few links to studies that address certain ìfitness tips.î
1. Is it possible to lose weight by lifting weights? Check out this study published by researchers at Johns Hopkins University. (link)
2. Always take the elevator at work? This study may have you thinking again about the benefits of the infamous stairwell. (link)
3. Canít remember what your spouse told you to buy from the grocery store? Maybe taking a walk will help you to remember. (link)
4. Having trouble achieving the fitness results that you desire? Sometimes all you need is a little extra motivation from someone special. (link)
Jamie Ives MA, CSCS, Master Trainer
Jamie has several years of experience in the fitness industry, working with clients of various ages, ability levels, and health conditions. He enjoys using his knowledge as well as his experience in exercise prescription and program design to help each of his clients reach their individual wellness goals and improve their quality of life. For more information about Empower Personal Training, please call (919) 401-8024.
