WHEN IT COMES TO HEART HEALTH, DON’T MISS A BEAT

Some good news has come out of a new study that looked into most effective ways to prevent sudden cardiac death: maintaining a healthy weight through diet and exercise significantly reduces the risk of this condition. The research, published in the recent issue of the Journal of the American Medical Association, focused on women. However, its findings are also relevant for men. This is yet another body of medical evidence that clearly shows the benefits of a healthy lifestyle that includes physical fitness.

In the United States, sudden cardiac arrest, a condition in which the heart suddenly and unexpectedly stops beating, causes more than 300,000 deaths every year. Among main risk factors are heart disease, obesity, smoking, and inactivity. All these factors are inter-related. Sedentary lifestyle leads to obesity, which, in turn, can cause heart disease – the leading killer of Americans. And, of course, smoking is harmful to health in general. The new study, however, found that those who don’t smoke, eat sensibly, maintain healthy weight, and exercise regularly, can lower their risk of sudden cardiac death by more than 90 percent.

Sometimes, even the simplest preventive measures can go a long way. These new findings prove once again that physical activity and other healthy habits are real lifesavers. When it comes to preventing potentially serious complications of  disease – including sudden cardiac arrest – regular exercise is beneficial in several ways. If you are overweight, it will help you lose the extra pounds and maintain a healthy weight. It will also strengthen your cardiovascular system.

While any regimen that keeps you moving is beneficial, interval training, which alternates a high-intensity workout with periods of low-intensity activity or rest, is especially effective in improving cardiovascular fitness and the body’s potential to burn fat. It provides a great workout for your heart, dramatic weight loss results, and a leaner shape in less time than many other programs.

Those who already have heart disease or any other medical condition should consult a doctor before starting interval training. In any case, there are plenty of other, less strenuous exercises that you could safely do to get yourself – and your heart – in the best possible shape.

WHEN IT COMES TO EXERCISE, DON’T LET SUMMER HEAT DEFEAT YOU

Well the first day of summer has come and gone, this means that hot and sometimes humid weather will be with us for the next few months. What does this mean for your workout routine? When the temperatures soar, our natural inclination is to stay inside, where it’s cool.  But doing the same old treadmill routine in your gym time after time can get pretty boring. You really do need to exercise outdoors because that’s where all the fun is!

Don’t even think about slacking off and not exercising at all, using the hot weather as an excuse. You have to keep up your workout schedule regardless of weather or seasons. If you let it slide, all those high-calorie summer splurges like mayo-laden potato salad, greasy brats, cold beer, and ice cream, will make you pile on extra pounds.

The important thing, is to cool down your summer workout by taking some sensible precautions to protect yourself from the sun and heat. Just as you wouldn’t go outside in the dead of winter without proper gear and preparation, the same holds true for the summer.

For a healthy “fun in the sun” experience I suggest the following:

If you have health issues, ask your doctor if you can work out outdoors. That’s a good advice for anyone starting a new exercise program, at any time of year.

Schedule your workout early in the day (before 10 a.m.) or later (after 6 p.m.) when it’s not as hot. Many fitness boot camps offer both morning and evening sessions.

Wear exercise-appropriate clothing. While cotton may be comfortable, it traps sweat and perspiration, clinging to your skin. So-called performance fabrics made of polyester and / or Lycra blends are a better choice.  Also, make sure to wear a hat and a pair of sunglasses.

Protect your skin from harmful sunrays with a high-SPF, waterproof and sweat-resistant sunscreen, even if it is cloudy or hazy outside. Apply it to the whole body, not just the face.

Drink often. Hydration is essential during a summer workout, so you should drink water before, during and after your routine, even if you are not thirsty. After a particularly intense or sweaty session, switch to a low sugar drinks containing electrolytes - Coconut Water is a great alternative – those important salts, minerals and other chemical compounds that replenish the depleted fluids.

Remember: summer’s ‘here today, gone tomorrow.’ So take advantage of the great outdoors while you can.

EXERCISE HELPS PREVENT STROKES BEFORE THEY STRIKE

EXERCISE HELPS PREVENT STROKES BEFORE THEY STRIKE

If you are health-conscious, you know how important our lifestyle is in preventing a host of serious diseases and other medical conditions, including stroke, which is the third leading cause of death right after cancer and heart attacks.

It is now a good time to learn about some preventive measures to protect ourselves from the debilitating “brain attack,” which kills or disables someone in the United States every 45 seconds. Not coincidentally, High Blood Pressure, is a symptom-less condition that can, if left untreated, lead to strokes. Stroke happens when a blood clot blocks an artery, interrupting blood flow to the brain. We do know, however, that physical activity helps prevent the formation of blood clots by stimulating circulation.

While strokes usually happen to people over 55, a disturbing new report recently released by the U.S. Centers for Disease Control and Prevention, says the incidence of strokes is on the rise among young people, possibly due to the increase in obesity and generally unhealthy lifestyle.
Among controllable and treatable factors that increase a stroke risk are heart disease, high cholesterol, obesity, diabetes, and hypertension.  

The good news, is that many of the stroke-inducing risk factors can be prevented or reduced with simple steps anyone at any age can take– such as a healthy diet and regular exercise. Numerous studies indicate that exercise has significant benefits when it comes to reducing the incidence of strokes. Research also shows that people who are physically active before suffering a stroke may have a less severe loss of brain function and recover better than those who did not exercise before. Either way, physical activity is a stroke of luck – no pun intended.

What workouts are best for stroke prevention?
Any vigorous and sustained physical activity that tackles each of the risk factors will be beneficial. In other words, exercises that raise your heart rate, improve the overall quality of your blood vessels, lower your blood pressure, and reduce or maintain your weight, will be very useful.

For example:
Brisk walking, jogging or even jumping jacks or jumping rope “will strengthen your cardiovascular system and increase the volume of blood and oxygen that moves through your body.”
Strength training “will reduce your body fat and blood pressure, lower your cholesterol level, and build up your endurance, keeping your heart healthy and strong.”
Interval training “combines bursts of high intensity work with periods of rest, so it provides a terrific all-body training without the inconvenience of long and tedious workouts.”

All About TACTIX Method Fitness

The fitness and martial arts industries have never been closer than they are today.  In the past, martial arts had its unique following, and fitness fanatics had their own way of getting in shape.  Due to the rapid growth of MMA (mixed martial arts) and fusion type exercise programs, an interesting blend has emerged.  The latest entry into this hybrid space is TACTIX, which calls itself "the perfect blend of martial arts fitness, boot camp intensity, practical self defense, bodyweight exercises, metabolic conditioning, and dynamic flexibility."

First, let’s review the martial arts aspect.  TACTIX uses a very specific blend of MMA conditioning, Krav Maga, Kung-fu and Muay Thai.  If these names don’t mean much to you, just know that they are some of the world’s most effect forms of martial arts.  The fitness component is a combination of dynamic flexibility (think martial arts yoga), fitness boot camp training, and a lot of core work.
 
There's no fighting, sparring or combat of any kind in TACTIX. There are specific drills that require working with a partner and striking pads, but it's all in good fun. TACTIX is about having fun, shedding pounds, and learning some realistic self-defense techniques.

If you are interested in experiencing TACTIX for yourself, Get more details by visiting his website at http://www.TACTIXofPhoenixville.com or by calling 484-202-0010.

Clothes That Fit, Will Help You Stay Fit!

Did you spring-clean your home but forgot about those worn-out sneakers and old workout clothes living in your closet? Spring is a good time to update your exercise wardrobe, especially if your current clothes and shoes have seen better days.
 
You might think your exercise attire is not all that important! However, wearing the right kind of clothing can optimize your workout.

Many people believe that what they wear during a workout is not as important as the workout itself.
It’s true that the main focus should be your routine. Certainly, it is not necessary to be fashionable or trendy while exercising. But wearing ill-fitting clothing or garments made from wrong materials that chafe or irritate your skin can impact your comfort, flexibility, and performance. And, in some cases, they can even cause injuries.

When shopping for new exercise apparel this spring, pay special attention to the material, functionality and fit:

• “Cotton is a wonderful fabric for every-day wear, but not for a workout. It traps sweat and perspiration, weighing down your garment and clinging to your skin. So-called performance fabrics made of polyester and / or Lycra blends are a much better choice not only for clothing itself but also for socks, hats, and even underwear.”
• “Materials are very important but so is the fit – your clothes shouldn’t be so tight that they constrict you or limit your range of motion. Usually, garments that have some stretchable spandex will be most comfortable during exercise.”
• “Make sure your clothing is activity-appropriate. Baggy pants might be right for running but not for cycling. Generally speaking, you can’t go wrong with Capri leggings and a fitted top – they are great for any type of workout or sports activity.”
• “Feet can make or break your exercise routine – there is nothing worse than working out with painful blisters or other foot injuries.  That’s why a pair of comfortable, well-fitting workout shoes should be your top priority. It is recommended to replace your workout footwear every five to six months, and you don’t have to pay big bucks for toning shoes. There’s no proof that these expensive sneakers provide a better workout than traditional sports-specific footwear.”

The bottom line is, that if you wear appropriate clothing, you will get much more benefit out of your workout.

Tactix What an awesome workout!

Ok so last night we had another free Demo of our Tactix class.  What an awesome workout.  This is not another Cardio Kickboxing class, you learn so much more and you don't even hear the music.  I took the class myself to experience what our clients have been loving.

Your heart rate is slowly elevated with the warm-up and dynamic stretching and I was already starting to sweat. Since most were new we learned proper kicking and punching techniques.  I learned how to put my power into the moves; deep lunges to front snap kicks, rotating elbow strikes. You truly get a sense of finding your inner strength and can picture how these moves could be used in self defense.  And of course the sweat is just pouring off you at this point, your heart rate is at maximum levels.

Just when you think you are ready for a break then came out the mits and pads, and the adrenaline comes back and you are ready for more.  Using your power against the pad, while your partner is straining to hold it steady.  What an amazing sense of power and control you experience by directing your energy into the pad. Jab, cross, heal strike, elbow strike again... Wow it is just amazing what kind of core strength it takes to get those kicks and punches to land just perfectly on the pad.

Now your ready for a break, oh no now we need to do our adrenaline drills... Ok I have it in me the adrenaline is still rushing through me.  So we run, speed punch, then run back and speed punch again.. not done yet add a jump squat, not done yet add a burpee almost done... 5, 4, 3, 2, 1.. Phew... Are we done? No, it's time to do some more core work then finish with an awesome stretching and flexibility sequence.
After experiencing the Tactix class for myself I could truly see why it could be addictive. I used every muscle in my body and boy was it awesome.

So if you are tired of the same old workout class, find a Tactix class near you.  http://www.jmbfitness.com/TACTIXtraining.php

WHEN IT COMES TO EXERCISE, THREE (OR MORE) IS A COMPANY

You know that regular physical activity is good for you. What you may not know is that the company you keep while you work out is just as important.

       

New research suggests that you get even more benefit from your exercise routine if you work out in a group. Studies found that social isolation could decrease or delay the benefits of exercise; on the other hand, camaraderie helps create new neurons in the area of the brain associated with learning.  Earlier studies also suggest that group exercise unleashes a flood of endorphins in the brain, which create a natural “high” – the reason why they are known as “feel good” hormones.
       
If you prefer to work out alone, that’s fine; it’s certainly much better than not exercising at all, however, as the study’s findings show, exercising in a group setting offers many more advantages.
       
Here are four of the numerous benefits of a group workout are:
Encouragement and motivation. “When you exercise alone, you have nobody there to keep you honest and you might be tempted to throw in the towel.  Your group will encourage you to keep going.”
Support. “Don’t underestimate the importance of emotional support you can get from your fitness buddies and your trainer. Just like in any social situation, doing activities with other people is more stimulating and fun than going it alone.”
Shared goals. “Whether it’s losing those extra ponds, or improving strength and muscle tone, you know others in the group are trying to accomplish the same goals. That creates a wonderful bond.”
Self-esteem. “The combination of improving your fitness, meeting new people, and keeping up your energy level with the others in your group will give you a great confidence boost.”

By incorporating interval, strength, endurance, and flexibility drills, the camps provide a total body workout. Everyone works to keep you on track and feeling good about your progress. Another perk, is that boot camp sessions are less expensive than many gym memberships or personal training sessions, an important consideration in this sluggish economy. No wonder the American Council on Exercise and American College of Sports Medicine have been naming boot camps as one of the hottest fitness trends for several years running – including in 2011.

To Prevent Colds and Flu, Cough up some Exercise!

It’s the middle of winter and you are under attack by a silent enemy that invades your nose, throat and lungs, reducing you to a sneezing, sniffling and aching mess.
       
Yes, the flu season is here again, ready to strike our bodies and make us feel miserable for days or even weeks.According to Centers for Disease Control and Prevention, influenza normally peaks in the United States in January and February, spreading like wildfire across the country. Along with the common cold, flu is the most contagious condition this time of year.   Unfortunately, it takes more than an apple a day or a bowl of chicken soup to keep these nasty viruses away.

But while we can’t stop the spread of influenza, we can avoid getting sick by strengthening our defenses against the invading viruses. In fact, there are several ways to increase our immunity against the flu. Vaccination is the best protection, but there are other preventive measures you can take in addition to getting the shots. Basically, it’s a matter of boosting your immune system so it can stop viruses before they attack your body. This is where exercise is very effective.
       
Recent studies showing that exercise creates disease-fighting cells in the immune system, making it more resistant to colds, flu, and illnesses in general. And, these studies have also reported that while brisk activity is recommended, we don't have to work out to the point of exhaustion in order to get the immunity benefits of exercise.
       
Research proves that even people who work out moderately at least 30 minutes five days a week, increase the number of immune-system cells that circulate in the body and kill viruses and bacteria. These folks have 46 percent fewer colds than those who work out only once a week or not at all. And even if they do get ill, their symptoms such as sneezing, congestion, coughing, and runny nose are much less severe.
       
The message here is clear: If you work out on a regular basis, your immune system will heal your body quicker, with fewer complications. Sometimes, simplest things really do work best!

There are other good preventive measures besides exercise that protect our health during disease outbreaks. For example, eating vitamin-rich foods, drinking plenty of water, washing our hands frequently, and avoiding crowded public places that are real germ-fests, will also help. It all comes down to common sense, good judgment, and a healthy lifestyle.

THIS YEAR, LET EXERCISE MUSCLE ITS WAY INTO YOUR LIFE

(PHOENIXVILLE, PA January 6, 2011) – January marks not only the beginning of a New Year, but also of a new slate of resolutions to end bad habits and start positive changes in our lives. 

Not surprisingly, among the top 10 resolutions Americans make each year, according to the government's official web portal, USA.gov, are to get fit and lose weight. 

This year is no different. "Millions of people will once again make a commitment to exercise and eat better in an effort to shed the excess pounds and get healthy," says Jen Brango, owner of Great Valley Adventure Boot Camp. "But while these intentions are certainly good, question is: will people stick to them?" 

Brango cites various surveys indicating that the vast majority of people will end up breaking their resolutions sooner or later. "In fact, around three-quarters of us probably won't make it to three months," she notes. 

Why are the resolutions so difficult to keep and – even more importantly – how do we make sure we stay on course? 

Brango believes the key to success is to set the goals that are realistic. "If we set the bar too high, it will be more difficult to stick to them," she says. "In other words, if you try to accomplish something particularly demanding, you are setting yourself up for failure. Remember: a resolution must not be seen as an unpleasant duty or an obligation. It should be seen as something positive that will improve our health and life in general." 

To get and stay fit, Brango advises choosing an exercise routine that will keep us interested and focused in a long run. 

"If you do a workout that you don't enjoy, just for the sake of saying you're exercising, you will probably not do it regularly or for very long," she points out. "You will lose interest, throw in the towel, and there goes your resolution out the window. So find an exercise regimen you will absolutely love and keep at it." 

As far as losing weight is concerned, Brango has these pointers: 

• "Remember the number 1 rule of dieting: burn more calories than you eat."
   
  
• "Avoid flash-in-the-pan fad diets – they don't work and they are not healthy."
  
• "Stay away from foods that contain high amounts of saturated fat, sugar and salt, and go for whole grains, low-fat protein and dairy, fruits, and vegetables. And remember to practice portion control."
   
  
• "Weight loss should go hand-in-hand with regular exercise. Anything that gets you moving at a brisk pace will be effective. As an example, fitness programs such as boot camps are a great way to burn lots of calories because they include fat-busting workouts like cardio, resistance, and interval training." 
  

 
 

About Great Valley Adventure Boot Camp:

Brango, a certified personal trainer and NESTA boot camp coach with 8 years of experience, launched Great Valley Adventure Boot Camp in Oct. 2007 at West Goshen Community Park and added the Phoenixville and Chester Springs locations over the next two years. Schedules and client testimonials are available at www.GreatValleyBootCamp.com. Committed to helping several local charities, Brango and her Great Valley Adventure Boot Camp have held several boot camps in exchange for charitable donations to the Kevin Mengel Children's Trust Fund, Susan G. Komen 3 Day and the Good Samaritan's Men's shelter. Future charity drives include donating a portion of the proceeds from her new training studio in Phoenixville throughout the winter. For more info on future charity drives or her other programs, Brango can be reached at GetFit@GreatValleyBootCamp.com or 484-202-0010.

 
 

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About Jen Brango, CPT, Fitness Expert:

Brango, an AAAI/ISMA certified personal trainer and NESTA boot camp coach with 8 years of experience in the fitness industry, can be reached at GetFit@GreatValleyBootCamp.com or 484-202-0010 and is available for media interviews on a wide range of topics related to health, wellness and fitness.

Crash Dieting May Increase Stress-Induced Binge Eating

There have been studies conducted on the health benefits of weight loss for the long term through calorie restriction, but not many studies have looked at the stress levels and how this calorie restrictive weight loss affects hormones.

A study at the University of Pennsylvania examined hormone changes and behaviors of mice that were fed a calorie restricted diet, which produced significant weight loss over three weeks.

Previous studies have shown that withdrawal from a high fat diet has been shown to increase stress levels.  This study showed that the mice that were dieting had higher levels of the stress hormone corticosterone.  They also showed symptoms of depression when in stressful situations.

What I think is even more significant is that the mice had altered DNA after they were done dieting that showed changes in the genes that control appetite and stress.  These changes even remained after the mice were re-fed and reached their pre-diet weights.

What this research shows is that repeated crash dieting may not only increase stress levels, but also make successful weight loss more difficult.  It may make the brain more susceptible to increase future binge eating of high fat foods.

It may actually reprogram how the brain responds to these situations.

Since humans do not usually live in a restricted environment these types of stress level indicators could be important in determining the chances of long term weight loss success.

Now that they have seen these types of results in mice it will be interesting to see if humans increase the same corticosterone hormone and if human genes that control appetite and stress are modified.   

We have many solutions that are better than a magic pill, infomercial claims and crash dieting. It is time to get control of your health the right way instead of wasting money on products that do not work! How much money do you spend on supplements that claim they help you lose weight? There is only one proven way to lose weight for good...A life that includes proper eating for your body type and a well rounded fitness program..we are looking forward to helping you live a healthier life!

Source:

Diana E. Pankevich, Sarah L. Teegarden, Andrew D. Hedin, Catherine L. Jensen, and Tracy L. Bale  Caloric Restriction Experience Reprograms Stress and Orexigenic Pathways and Promotes Binge Eating.  Journal of Neuroscience.  December 1, 2010 • 30(48):16399 –16407