Weight training safe for kids, experts say

November 19, 2012 by windsorgym

Children as young as 7 years old can experience the benefits of weight training, medical experts say.

That’s not to say children should try to lift the heaviest weights they can, doctors say. But if they start with light weights or exercises that use their body weight, they can strengthen muscles and even help prevent injuries.

“We really like resistance training for young kids; they should not shy away from it,” said Dr. Kelsey Logan, a sports-medicine physician at Ohio State University’s Wexner Medical Center. Her advice goes against a common myth that children who train with weights can damage growth plates and stunt their growth for life. Logan and others say that simply isn’t true.“The research is pretty conclusive on that,” said Dr. Randy Wroble, an orthopedic surgeon at Grant Medical Center’s sports-medicine program and a team doctor in two Columbus-area school districts.“Kids aren’t going to get hurt.”

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How to lose weight, start the diet on a Monday

October 19, 2012 by windsorgym

Losing weight is something that most of us will go through at some point or another, and new research has revealed that starting a diet on a Monday may just be the answer to weight loss.

The survey, commissioned by LighterLife has illustrated that 54 per cent of respondents will always wait until Monday to start a diet.

However, 86 per cent of sites now admit that they use ‘self-made excuses’ to put off or discontinue dieting.

So move over yo-yo dieters as the Monday Dieters take the lead. The survey of 1,000 people also revealed that 37 per cent of women have said there is no point in starting a diet properly as they never stick to it by the end of the day let alone the whole week.

Importantly, the learning’s from the survey illustrate that 30 per cent of women are now being honest and admitted it is their lack of motivation and commitment to healthier eating.

TV’s Doctor Hilary Jones commented:

“LighterLife deliver a weight-loss and weight-management programme that focuses quite simply on what goes on in your head rather than what goes into your mouth and it is this approach that is the secret to success. Because clients change the way they think about food by taking part in a weight-loss programme driven by small group support and nutritious food options that kick start fast weight loss this drives motivation levels – which is something that the Monday Dieter will need to get their head around! There is no such thing as ‘bad’ food – only a bad diet.”

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Diet tips for brides to be

October 15, 2012 by windsorgym

THE wedding day is arguably one of the most important days of a woman’s life and has for some provided the motivation needed to lose the love handles and the double chin.

It stands to reason that if you are spending crazy money on your big day, you at least want to make the event and yourself for that matter, as picture perfect as possible. That means having the perfect dress and the perfect body — based on your ideal of perfection — to fit into it.

“People want to look fab for the wedding because it is a special day and they want to present their best self because all eyes will be on them,” said nutritionist and fitness expert Donovan Grant, who explained that some women also try to get healthy around the wedding period because they plan to start a family after their nuptials.

Then there is the honeymoon to consider, where most often than not, you are expected to whip out the two piece bikini and frolic on the beach or poolside at a resort you’ll probably never be able to afford again in your lifetime.

Some brides-to-be unfortunately resort to quick fixes and extreme measures to drop the pounds quickly, but if you are a sensible bride, you’ll know that much like a relationship, a healthy lifestyle takes a little while to develop.

If you are planning a December wedding, now is a good time to start the healthy lifestyle phase of your life, which will not only have you looking good on your wedding day, but throughout your new life with your husband-to-be.

Here are a few tips for looking your best on your big day. Let the countdown to a healthier looking you begins:

1. Try to eat more at home. Following the engagement, chances are you will be meeting up a lot more to cement plans for the big day. If at all possible, try to have these meetings at home where you can prepare healthier meals together and if you must go out, at least choose restaurants that prepare healthier options.

2. Get a partner in crime. You are going to have to wage a war on fat if you plan to trim down for the wedding day. The fight will no doubt be easier to win if you have a partner to hold you accountable and become an exercise buddy. Your future husband could take on this role as he assists you in reaching your fitness goals.

3. Eat breakfast. With all the planning you’ll have to undertake for the big day, it is very easy to forget to eat or just load up on junk food. Breakfast is the easiest meal to prepare and will help to fire up your metabolism. It also sets the stage for a day of healthy eating.

Weight may be harmful to your health over time.”

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Jennifer Lopez dishes on diva diet

October 10, 2012 by windsorgym

Life does go on after exiting “American Idol,” and Jennifer Lopez is making that clear, from sitting down with Katie Couric today on her talk show to opening up with entertainment industry publications. Get the scoop, including how J Lo is staying slim with a dedicated diet and fitness regime to focus on touring in her post-“Idol” life.

Jennifer and Katie dished today on topics ranging from divorce to aging to Jennifer’s upcoming plans. Katie also asked how Jennifer felt about the news that Nicki Minaj and Keith Urban will be seated with Mariah Carey and Randy at the judges’ table when the new season starts in January. Obviously surprised, Jennifer said, “Oh, thank God, I love Randy. I’m glad he’s doing it.” However, the Hollywood Reporter noted yesterday that a Fox representative said that “the only confirmed judge” is Mariah, emphasizing that “no other judges have been announced at this time.”

What’s definite: Jennifer is firm that she’s moving on without regrets, she told the Hollywood Reporter. And because she’s now focused on touring, she added, “I got my hands full.” With that new focus, she knows it’s even more essential to focus on staying sleek and energized. A typical day in Jennifer’s diet, according to Closer magazine:

Four small meals throughout the day, to keep her energy high
Each meal contains protein, which studies have shown accelerates weight loss (click here for the skinny)
Ice-cold water to speed up her metabolism
No carbs after 4 p.m.

In addition, when Jennifer needs to lose weight, she uses the Dukan diet, according to the Daily Mail. This plan involves different phases, starting with a quick weight loss plan similar to Atkins. To keep her metabolism high, Jennifer performs yoga and runs regularly, reported the Foodista recently. She starts her day off at 6 a.m. with this routine, alternating it with core-strengthening exercises to keep her back strong for those dance moves for which she’s famed.

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Miley Cyrus is thinner than ever after going on gluten- and lactose-free diet

October 8, 2012 by windsorgym

Singer Miley Cyrus raised eyebrows at the iHeartRadio Music Festival in Las Vegas on Sept. 21, 2012 with her ripped arms, flat stomach, and sleek physique.

The 5-foot-5 Miley is thinner than she has ever been after following a gluten- and lactose-free diet for the past few months. Cyrus, who has had a personal trainer since age 14, also runs, cycles, strength-trains, and does lots of Pilates.

Miley, who has lost a noticeable amount of weight in recent months, recently denied speculation that she’s anorexic, and attributed her weight loss to a gluten- and lactose-free diet.

In April 2012, Miley tweeted: “For everyone calling me anorexic, I have a gluten and lactose allergy. It’s not about weight, it’s about health. Gluten is crapppp anyway! Everyone should try no gluten for a week! The change in your skin, phyisical and mental health is amazing! U won’t go back!”

Ironically, just a few months ago, Cyrus was teased for being fat, causing her to emphatically state that she was happy with her fuller figure. In November 2011, Miley (who was noticeably heavier) insisted via Twitter that she loved having a curvy, womanly shape:

“By calling girls like me fat, this is what you’re doing to other people. I don’t wanna be shaped like a girl. I LOVE being shaped like a WOMAN, & trust me ladies your man won’t mind either 😉 ”

Despite her loud-and-proud body declarations, Cyrus has since shed a significant amount of weight. Miley, 19, is engaged to hunky Australian actor Liam Hemsworth, 22.

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Add Tabatas to your routine

October 3, 2012 by windsorgym

It might seem counterintuitive, but a longer workout doesn’t necessarily translate into a better one.

In fact, some 20-minute workouts can reap higher rewards than an hour-long session. Why? Because it takes less time to raise the heart rate during a high-intensity workout — and thus, raise the metabolism and start burning glycogen (fat) sooner — than it does during a longer, moderate workout.

Long-distance running or any other form of cardio-respiratory exercise is great for your aerobic endurance and weight-loss goals, but relying on it solely to burn fat will only lead to disappointment. In addition to burning fat, you’ll also burn muscle, unless you weight train or incorporate other high-intensity workouts into your routine.

The best way to lose fat and to get that heart rate up quickly is with high-intensity interval training (HIIT), which can include any type of exercise that alternates full-on effort with rest periods. One method of HIIT is a Tabata. Japanese scientist Izumi Tabata found that athletes training in HIIT improved their anaerobic as well as aerobic systems, while those performing moderate training only improved their aerobic system.

A Tabata is essentially a four-minute workout. It’s pretty simple: for 20 seconds, you do a particular move, say, burpees, as hard as you can. Then you rest for 10 seconds. Then you do it again, and again, until you’ve alternated the exercise/rest periods for four minutes straight.

You can add a Tabata after your strength training to put emphasis on a weak muscle group, too (for me, that would be the triceps). Focus the Tabata on one exercise for the entire four minutes (dips for the triceps, for instance).

Here’s a Tabata workout I did recently, then had my boot camp class try it:

Squats: wide-legged with a 15 to 20 lb. dumbbell or kettle bell (change the weight as necessary)

Burpees: no weights

Pushups: vary hand positions to hit different angles of the muscle groups in the upper body. Go to your knees if you must.

Plank straddles: start in plank position, then jump your feet out wide and up as close to your hands as you can while keeping your legs as straight as you can, then back to plank. Repeat as fast as you can and keep it moving.

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Pilates vs. yoga

October 1, 2012 by windsorgym

There is a tremendous amount of interest these days in doing yoga and Pilates together. Both are very sophisticated systems of integrative exercise with a lot in common. Both follow similar principles throughout each exercise: centering, concentration, control, precision, breath and flow. Pilates and yoga are also quite different from each other, and it is in the differences that we find many of the complimentary aspects of the two that make them such a great team.

In a very general view, Pilates focuses more on strength and hatha yoga focuses more on stretch. There are certainly exceptions to this statement as Pilates does include stretching, in fact, Pilates is known for creating length in the body, and doing yoga does develop strength. The difference is emphasis.

The Differences between Yoga and Pilates

The primary difference that I experience between yoga and Pilates is that yoga tends to move towards extreme flexibility (splits) and extreme strength (hand stand) and Pilates exercises target a more functional range of movement.

Because yoga movements tend to be larger movements than Pilates exercises, yoga postures target more mobilizer muscles and Pilates targets more stabilizer muscles. Stability is needed before there is mobility, especially under tension.

The Pilates process has a definite teaching method and system, whereas yoga encourages a commitment to practice so that the movements become more and more familiar to the body.

Benefits of Yoga and Pilates

The benefits of pilates and yoga are extraordinary. They are both known to support the development of long, strong, graceful bodies that move efficiently without creating bulky muscles. Both disciplines are integrative; associated with stress reduction and increased well-being. Both yoga and pilates are used as rehabilitative systems. They can be adjusted for a wide range of people and fitness levels, and both support the achievement of very high levels of body/mind/spirit fitness.

When people think of yoga and Pilates, they sometimes think that yoga is “spiritual” and Pilates is not. Yoga does offer a long history of being associated with spiritual practice, or of being a spiritual path unto itself. While I wouldn’t put Pilates in as directly a spiritual context as yoga (one is unlikely to find meditation or chanting in a Pilates class), I would suggest that for those seeking body/mind/spirit integration, Pilates can be a very satisfying discipline. Joseph Pilates studied yoga and meditation, as well as ancient Greek philosophy, and it is clear from his writing and the principles he infused in his work that he was very interested in higher ideals.

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How Rihanna Got in Navy-Ready Shape for Battleship

September 28, 2012 by windsorgym

Are you tough enough to serve in the military? To get in fighting shape for summer blockbuster hit Battleship, superstar singer Rihanna had to be! While on set, she worked with a nutritionist, a personal trainer, and former Navy officer Jacqueline Carrizosa in order to realistically portray Petty Officer Cora Raikes. We managed to snag a few mines with Carrizosa, and she gave us the workout moves she used to help whip Rihanna into shape.

Carrizosa wasn’t in charge of Rihanna’s day-to-day workouts—the singer also had a personal trainer and nutritionist on set—but she did act as a consultant since she’s served in the military.

“We did the basics like push-ups, pull-ups, and crunches,” she says. “Those moves are good for anyone, even if you don’t have a lot of time to get in shape.”

But the real move that Carrizosa swears by? Military 8 counts! Also known as the 8 count body builder pushup, this eight-movement mix of a push-up and a burpee is hardcore. Want to give it a shot? Here’s how to do it:

1. Start in standing position.

2. Drop down to a squat.

3. Thrust your legs back so that you’re in a push-up position.

4. Complete one pushup and push yourself back up.

5. Spread your legs hip-width apart.

6. Jump your legs together so that you’re back in a push-up position.

7. Jump back into a squat position.

8. Stand back up. That’s one rep.

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Strength training offers women many benefits

September 21, 2012 by windsorgym

“Cardio, Cardio, Cardio.”

Many women are afraid to do Cardio. Almost 80 percent of them, according to one study — rely only on cardio-based exercise and ignore the all-important strength-conditioning component of fitness.

It’s often because they’re afraid of developing oversized muscles as typically seen in males. That would require a special type of training and the significantly higher levels of testosterone that men have. The average woman who works out three or four times a week need not be concerned about bulking up.

When women, particularly over age 40, avoid strengthening their muscles, they risk a lower resting metabolism. That leads to fewer calories being burned and more stored as fat; losing a good defense against softening or brittle bones; and slowly losing strength to perform daily chores or any sports they may enjoy. Women can lose 4 percent of muscle each decade between ages 25 and 50 — even more during their senior years — if they don’t participate in any resistance training.

Weightlifting tips for women

Learn proper form: If you have never used weights, find a qualified personal trainer to teach you proper alignment and safety tips.

Select the exercise: Isolated movements will work specific areas, such as on a leg extension machine that targets quadriceps. Alternate these with a mix of strength exercises that are multijoint exercises, targeting multiple muscles. An example would be squats, which strengthen all muscles of the thighs, calves, hips and buttocks. They simulate real-life movements.

Use enough weight: Some women tend to use weights that are too light. Unless you have health issues, the weight should be heavy enough so your muscles are fatigued by the last repetition while you maintain good form.

Vary exercise pattern: If you constantly repeat the same exercise, your body will adapt and you can become stuck in a plateau. Try mixing up the exercise program with free weights, exercise machines, body-weight exercises, kettle bells, medicine balls, stability balls or resistance bands.

Time to wipe out obesity in kids

September 14, 2012 by windsorgym

EXPERTS FEAR that this generation of kids may be the first to live shorter life expectancies than their parents, thanks in large part to childhood obesity. Today, more than 23 million of our nation’s children and teenagers are considered overweight or obese. It’s an epidemic that continues to plague this country. Not only is it debilitating physically, but it significantly impacts our already fragile health-care system.

Those affected with childhood obesity are at serious risk for developing health problems such as heart disease, type-2 diabetes, stroke, cancer and other problems that usually affect adults. Each year, childhood obesity costs $14 billion in direct health costs. In Pennsylvania alone, this disease impacts 15 percent of your children.

September is Childhood Obesity Awareness Month and it provides us with a great opportunity to openly discuss this disease and share insights into what’s being done, and what can be done, to combat it.

Fighting obesity isn’t easy and it will take a lot of helping hands to get us, and keep us, on the right track. Parents, health-care providers, organizations, educators and others are key to making a positive impact in the health of our children.

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Tag Archives: Energy Health Club

Weight training safe for kids, experts say

How to lose weight, start the diet on a Monday

Diet tips for brides to be

Jennifer Lopez dishes on diva diet

Miley Cyrus is thinner than ever after going on gluten- and lactose-free diet

Add Tabatas to your routine

Pilates vs. yoga

How Rihanna Got in Navy-Ready Shape for Battleship

Strength training offers women many benefits

Weightlifting tips for women

Time to wipe out obesity in kids