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.

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

BAN THE NEW YEAR SLUGGISHNESS WITH ENERGY-BOOSTING EXERCISES

The New Year is upon us and the holiday season will be over! Even if you are one of those people who can’t get enough of the festivities and celebrations, you are probably feeling tired by now. Let’s face it: all this holidaying can be pretty exhausting. What do you do if you feel worn out and dragged out? Do you reach for that extra cup of coffee, an energy drink, or - even worse- a candy bar?
       
All you probably want to do is curl up and sleep. But here is what scientific studies and anecdotal evidence tell us: Exercise, not hibernation, is the best fatigue-busting and energy-boosting technique. Research has found that people who participate in physical activity decrease their tiredness level by as much as 60 percent and increase their energy by 20 percent. Exercise energizes and recharges not only your body, but also your mind. There is no better way to invigorate you from head to toe.
       
What are the best pick-me-up exercises? Virtually anything that keeps you moving at a brisk pace and increases your heart rate will be effective. Walking, biking, jogging, swimming, doing jumping jacks, even dancing and rope-skipping, will rev you up. Fitness Boot Camps, Martial Arts Fitness Programs, TRX Training and Metabolic Conditioning based exercise programs are excellent energy boosters because they combine a variety of cardiovascular, strength, endurance, speed, agility, and flexibility workouts.
       
Whatever exercises you choose, you should schedule your workout first thing in the morning. Exercising any time during the day is beneficial, but if you tire easily, you may not feel motivated to exercise later in the day. But if you start early, you will create energy that lasts all day. And, as an added bonus, a morning workout will raise your metabolism that will burn calories throughout the day.
       
Another energy-bolstering tip is eating a healthy breakfast. You probably heard that breakfast is the most important meal of the day – and it’s true. It is extremely beneficial if your breakfast includes a serving of whole grains, low-fat protein and dairy, as well as fruit.
       
Skipping breakfast may make you binge later in the day, when hunger pangs strike. Not only will you feel tired, but also probably end up eating something that you can quickly grab on the go – like junk food. And it’s no secret that eating too much junk food, which is full of saturated fats, as well as sugar or salt, will leave you feeling sluggish and fatigued – exactly the opposite of what you want to accomplish.

You definitely want to find a program that fits your lifestyle and helps you achieve improved physical fitness and health. JMB Fitness offers a variety of programs to fit into your life and our programs focus on you!

Spread Holiday Cheer with useful Exercise Gear

‘Tis the season of gift giving and receiving, but many of us are stumped when it comes to buying just the right present for those special people in our lives.

However, if that “special someone” is a fitness buff, finding a perfect gift he or she will enjoy for months is a snap.

Money is tight for a lot of people, but fortunately there are so many great exercise-related items on the market that will fit any budget without overstretching it.

When it comes to buying exercise gear, opt for practical and useful items rather than “eye candy” gadgets that may look nice but will not be of much benefit to the recipient.

“As a general rule, anything that makes workouts more efficient and fun will be a hit,” she points out.

Another thing to consider while gift shopping, is the recipient’s fitness level. “Is that person an experienced exerciser with a regular routine, a beginner, or a fence sitter who needs inspiration, motivation and guidance to start exercising? Take all these factors into account when choosing a gift.”

For example, someone who is not sure what workout to opt for might benefit from a subscription to a fitness and health magazine - a good starting point to a regular physical activity and healthy lifestyle.

Some of the other “you-can’t-go-wrong” gift ideas are:

• Athletic shoes and / or workout apparel: “Avid exercisers wear out their shoes after a few months, so a gift certificate for a new pair would certainly be appreciated. The same goes for clothes – not everyone likes to work out in old sweats!” I recommend going to an actual running store and get a gift certificate. Running stores have knowledgeable staff and will actually suggest sneakers that are right for the individuals feet.

• Equipment. “Here, the possibilities are endless. It could be something as simple and inexpensive as a heart rate monitor, hand weights, mats, towels, a lightweight water bottle, or sunglasses and sunscreen for outdoor fitness enthusiasts.”

• Quality athletic socks “that will reduce friction, provide good cushioning, and keep the feet dry, preventing the formation of painful blisters and athlete’s foot.”

• Fitness diary / journal where the exerciser can keep track of his or her progress - whether logging caloric intake, weight loss, or weekly workouts.

• A gift certificate for an exercise program in the recipient’s local community – “preferably one that offers a variety of workouts such as cardio, resistance, flexibility and interval training.” 

Happy Holidays!

Starvation Diets Can Cause Deadly Heart Rhythms

Starvation Diets Can Cause Deadly Heart Rhythms

Weight loss typically reduces blood pressure, improves blood sugar regulation and blood fats, and enhances metabolic Rapid weight loss through starvation diets (800 calories or less per day) often causes decreases in muscle tone, and heart rhythm disturbances. 

Bulgarian scientists, in a study of 29 obese adults on starvation diets, found that 20 of the subjects developed a potentially fatal heart rhythm called ‘acquired long QT syndrome.’  This greatly increases the risk of ventricular fibrillation and sudden death.

In the normal heart, impulses travel across the chambers and cause a uniform contraction of the atria and ventricles (upper and lower chambers of the heart).  Starvation alters cell health and impairs normal conduction of the impulses.

Following starvation diets to lose weight is like throwing the baby out with the bathwater – you will be the skinniest corpse in the cemetery.  (Annals Internal Medicine, 150:501, 2009)

Get off the Couch and Start Moving

When it comes to physical fitness, we are not exactly a nation of movers and shakers. In fact, according to a just-released survey, a staggering 95.9 percent of respondents lead mostly sedentary lifestyles.

The study, published in the October 2010 issue of the American Journal of Preventive Medicine, reports that only 5 percent of 80,000 Americans surveyed for this research, engage in physical exercise on any given day.

These findings are truly alarming! Regular exercise is essential for our health, but far too many people prefer inactivity, exposing themselves to many diseases and even premature death. It is a well-established fact that sedentary lifestyle along with poor dietary habits can lead to type 2 diabetes, obesity, certain forms of cancer, heart disease, strokes, and a host of other chronic ailments.

According to US Department of Health and Human Services (DHHS), another major study linked sedentary lifestyles to 23 percent of deaths from major – and mostly preventable - chronic diseases.

The good news is that many medical conditions, including cardiovascular disease - the number 1 killer of Americans - could be prevented with sensible eating and regular exercise.
DHHS says physical activity can reduce the risk of developing or dying from heart disease, diabetes, colon cancer, and high blood pressure. On average, people who are physically active outlive those who are inactive.

It is absolutely mind-boggling that many serious and potentially fatal diseases could be prevented with something as simple as exercise. Fortunately, getting – and staying - in shape is easy, just take a look at the Physical Activity Guidelines recently issued by the DHHS.

They are the most comprehensive recommendations ever published and they stress the importance of exercise. Of particular interest is the recommendation that, for optimum effect, people should do a variety of workouts, such as moderate and vigorous-intensity activities, as well as muscle-strengthening exercises.

It may not be clear to a lot of people just what kind of exercises they should be doing. They may be totally motivated to start getting fit but then they hit a brick wall because they have no clue which exercise works best on which part of the body or muscle group. This is where fitness camps and programs designed by a reputable professional are really a great value. Because they vary exercise routines, focusing on resistance, flexibility and interval training, boot camps are very effective not only for cardiovascular health but also for weight loss, improved immunity, stronger bones, joints and muscles, and overall physical and mental well-being.

In view of the frightening statistics reported by the new study, I am issuing a “call to action” to all those who’d rather sit in front of TV than exercise: “Wake up and smell the coffee. But after you drink it, start working out like your life and health depended on it – because they do!”

Workout 4 A Cause Charity Event - August 14th

Most of us saw the news and or read the story in the Daily Local News over the past month about a local man, Kevin Mengel Jr., who was killed by his wife and her boyfriend.

Many of us also know that this young man’s father is Kevin Mengel Sr. - owner of FastSigns in Exton. Kevin Mengel Sr. is a member and strong supporter of our On Tap Network, he is also a long-time member of the Exton Region Chamber of Commerce, former Chairman of the Board and a good friend to all.

Great Valley Adventure Boot Camp will be holding a Special Saturday Boot Camp in the West Chester Area on August 14th at 9am. All proceeds will go directly to the "Kevin Mengle Jr. Children's Trust.

The donation for each attendee is $5 or more, to help the children through this difficult time and have a significant impact on their future.

 Please Help Us Make this event Successful.

When: Saturday August 14th 9:00AM

Where: West Goshen Community Park, West Chester

What to Bring: Exercise Mat, Water, and a Towel

Please Note: Each Participant will be asked to complete a brief medical history and release in advance of attending camp to be sure we are aware of any conditions for which you will need modification of exercises.

Register or make a Donation at http://www.Workout4ACause.com

Personal Trainers own journey with getting healthy...join me today

So here we go, here is another person's story, why would anyone care?  I may not be famous but I have a story just like you have a story to tell.  I just turned 40 and realized that my life has only just begun. Yes I am a Personal Trainer and an Adventure Boot Camp owner, but I am still a person that has a story that I believe needs to be told....
I would like to invite you on my journey or my story of getting healthy.  Have I arrived today? Not at all... am I closer than I was a year ago, yes I believe I am.  Is this another story about a person who loses weight, runs a marathon, completes a triathlon, overcomes some major health crisis, or tragedy?  Well it could be if you choose to read and follow my own journey for the next year... See I have started a journey and I am inviting you to come along for the ride.  For years I have tried to connect with that one part of myself that I lost due to my own life experiences.  I am seeking peace in my own world of self turmoil.  I have been afraid to embrace that one side of myself that I felt has failed me... my spiritual side...As I embark on this new stage of my journey, I am putting my story out on a limb that hopefully you may connect or relate to your own journey.  So join me on this journey of spiritual self discovery and pay attention to my posts... give me your comments and your own stories that may relate. Believe me it can be very therapeutic to connect with others who have experienced life in a similar way...

"Confessions of a Realilty Show Loser", the real story behind "Biggest Loser"

Biggest Loser, anyone heard of it?? Silly question right!? So what happens to all those winners or "losers" as they would call them after the show? No longer in the fishbowl of the cameras, no longer on the "ranch" with Jillian or Bob coaching or yelling, giving them their workouts, no longer provided with a pantry full of the right foods, no longer the support of others trying to reach the same goal. What truly happens to them?


If you are truly curious, you need to catch the new show on Discovery Health about Eric Chopin, Season 3 winner named "Confessions of a Reality Show Loser".

Wow, talk about reality check. Not to give the whole show away but Eric has succeeded in returning to his former self, the man he was that brought him to the "Biggest Loser" in the first place. He not only gained almost (just under 40lbs of his previous weight) all his weight back, but he has managed to find himself in a place of no purpose, working for his father-in-law and hating it, a man struggling to find himself. Or is it, that he never truly lost that man with the excess weight, he only lost the weight?...

What I have learned with my own struggles in the world of weight loss is that you are human and that your journey never ends when the weight comes off. If some of you know me, know that I was once a bodybuilder and trained just as hard as Eric did on the "Biggest Loser" and achieved what some may call the perfect body. Yet achieving the perfect body means that you are expecting perfection from yourself each and everyday. And although you may look the part you certainly don't feel the part of the perfect body.

See the belief is that if you look good on the outside then everything is perfect, you are a successful, happy and you have no worries or problems. So if you are overweight and see someone with the "perfect" body you want to achieve that "perfect" body to make all your troubles go away. But did you know that you still take the mind of your "fat" self with you. Politically incorrect or not when someone is truly overweight the thoughts they experience are loaded with unwanted fat, garbage, trash. Yes there are some who experience weight gain due to medical conditions etc. however they are few and far between.

In a journey to “lose weight” one needs to address those “fat” thoughts in order to achieve a sustained and maintainable “weight loss”. As you will see in Eric’s journey back to “weight loss” he is addressing his true realities of being “fat” in his thoughts.

Although I am not a big fan of the “Biggest Loser” on many levels I do see some lesson’s to be learned. You can see the show addressing on a small scale the emotional “fat loss” journey, as well as this year they addressed the financial “fat loss” journey. However the need, for emotional and physical fat loss, that brings most of the contestants to the show gets lost in the game for the big bucks, as Eric Chopin learned the hard way.

If you are a fan or not a fan of the “Biggest Loser” I recommend you catch an episode of “Confessions of a Reality Show Loser” and what it really takes to lose weight.