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)

THIS FALL AND WINTER, LIFT YOUR SPIRITS WITH EXERCISE

Baby, it’s dark outside! As Daylight Savings Time comes to an end, we will be in for a long, dark winter. It will be pitch black when we wake up in the morning and just as dark when we get home from work.

Is it any wonder that the shrinking daylight can give us winter blues?

Shorter periods of light during our waking hours can trigger a seasonal depression commonly known as “SAD,” statistics indicating that between 4 and 6 percent of people in the United States suffer from SAD each year. Another 10 to 20 percent may experience a milder form of a winter-onset depressive disorder. It may seem like a low percentage, but those numbers translate into millions of people.

Fortunately, the cure for the seasonal blues is easy: EXERCISE! Research published in the journal of the American College of Sports Medicine (ACSM) shows that the psychological and physical benefits of exercise can reduce anxiety and improve mood.

There are several ways in which being active and fit will make us feel better. Exercise releases ‘feel-good’ chemicals such as endorphins, reduces immune system chemicals that can worsen depression, and raises body temperature, which can have calming effects. There are a lot of factors at work here, and they are all good!

While any regular and consistent physical activity is beneficial, fitness boot camps are especially effective because they encompass a wide variety of exercises including, cardiovascular endurance, strength training, movements associated with pilates and yoga, as well as functional training that utilizes multiple muscle groups at once. Incorporating all these types of exercise in a 55 minute workout has a profound effect and will invigorate your body and mind.

Plus, you are part of a group where everyone encourages each other. This social aspect is helpful for people who are prone to depression. The last thing you want to do is exercise alone.

All these perks are the reason why boot camps are rated by the ACSM among the top 20 exercise trends for 2011 – as they have been in 2010.

Of course, no matter how good and beneficial an exercise program is, if you suffer from anxiety or depression, working out may be the last thing you want to do – at least until spring!

When it’s dark outside, you might not feel like going out, but do try to get motivated! Once you do, you will see what a big and positive difference exercise makes to your mood, not to mention health in general.

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

Save Money by Hiring a Personal Trainer...

How many times have you spent lamenting over how you have failed at reaching your fitness goals?  Did you dust off your treadmill and remove all the clothes hanging from it and start trying again? Maybe you found your gym membership card or put the directions back in your GPS to find your way back to the gym.  Have you resolved again this year to lose the weight and get rid off that excess jiggle? 

But have you truly made the decision in your mind or were you just having another conversation with yourself or your loved ones how you are going to make that commitment.  Yes life is hard, you have no time, "you just don't understand, I have tried all the exercise and diet fads."  The fads maybe work for a little while and then you lose focus or interest or find your excuses "at least I tried", I do get that..

Did you know that 95% of the diets or fad exercise programs don't work!  Why, do you ask?  Because you are not the same as everyone else, you are unique and your reason for quitting on your health is not the same reason your neighbor, sister, or even your spouse quits.  So are you destined to fail again this year?

Your are only destined to fail if you chose to quit on yourself and your health, mental and physical.  Sure finding guidance from the experts is great way to help you achieve your goals however those experts are only guides and coaches.  The best experts out there can help you with the tools but they will not do it for you, that is ultimately up to you. 

So are you going to "try" again at reaching those crazy goals or are you going to start your action plan today.  Did you know you can start your life any day of the week it doesn't always have to be Monday?  Stop letting those old messages stop you forget about your past mistakes and start fresh today, right now get up and start doing, start making those dreams of health come to life!!

Did you know you could save money by getting the help of a coach or a Personal Trainer?  How do you ask.. Think about it, if you are focused on attaining a healthy body today, you won't have to purchase a new wardrobe next year at this time because you failed one more time.  By getting moving and healthy you can save your dollars from adding one more prescription or one more Dr. visit this year.  Commit to saving money today and enlist the help of the experts...

A personal trainer should be, at the least, educated and certified through a reputable fitness organization.  This person's job is to assess your fitness level, set up a program for you and keep you motivated. He or she will push you past your comfort level--something difficult to do on your own. A trainer also provides:


• guidance on reaching your goals

• education about strength training, cardio and basic nutrition

• a reason to show up at the gym each week

• accountability

• ways to help track your progress

So think about it invest in saving money today, get the help you need enlist the help of Personal Trainer, and start saving for a bigger retirement....

Becoming a recovering multitasker to achieve harmony with my physical self....

Have you ever described yourself as a multitasker?

Let's face it multitasking is just another word for you never getting anything done and you can never focus enough on one thing to finish it... Our lives are always in perpetual motion and it seems that motion is constantly getting faster. As I am writing this blog, I am in the process of answering my emails and facebook messages all at the same time, oh and don't forget letting the dogs in and out of the backdoor.

I always thought I was a multitasker and yes I can say that I am. Yet I have realized owning my own business and being a multitasker means I can be in a state of chaos.

The opposite of chaos is harmony and order. I have realized with everyday that I work to grow myself with my business and my life I need  harmony, clarity and focus.

Yes, I know you are wondering what is my point to all this? What does that have to do with your fitness goals? Everything! Have you ever watched someone get on a treadmill or bike, in the gym, and read a magazine or for that matter talk on the phone? Or maybe you see your neighbor walking with their dog, stopping and starting (because the dog has to do his or her business of course). That is truly fantastic that these people are actually taking the time to exercise. Yet are they truly achieving or are they resigning themselves to multitask while exercising also...

Did you know that exercise can also be a time for you to connect with your physical self.  If you spent more time focusing on bringing harmony to your body by moving your body and being in the moment of exercising you can achieve so much more with your fitness goals.  Just like any other goal if you focus, have clarity, and take action you can achieve a better self physically as well as mentally.

So, if you are multitasking while exercising you will find that your physical self is also in a state of chaos. When it comes to exercise and physical fitness it is important to remember if you are chaotic you will most likely get chaotic results. You need to have a plan, a realistic desired result and be able to work that plan.
How do you set up a plan? Just like me writing a business plan I chose to seek the advice of others, who have been in business and know how to set up the plan, you can ask for help in finding harmony with your health and wellness goals.

Trying to reach your goals of health and wellness especially if you have been in the habit of avoiding the subject are destined to fail if you choose to go at it alone.  In order to find harmony with your chaotic goals, support and guidance are needed to help you achieve your best self.  With help you can find clarity, focus and peace in achieving the best possible person you can be in this world.

Everyone has a destiny to be great in their own world or right, yet, if you are currently living in chaos you are doing a disservice to your family, friends and this world.  Give up your control of every situation and give in to your right to ask for help.  Their is an abundance of options to help you achieve your best self, so open yourself and your mind to the possibilities, shake off the chaos, and find harmony and clarity with help. 
When you go off track with your health and wellness often times you are in a state of chaos in more parts of your life.  With support and guidance you can achieve harmony and peace with all parts of your life, as a professional in the health and wellness industry I am always seeking support and guidance to achieve a better self.
 
So, start your recovery process now.. Make a commitment to clear out the chaos and clutter and join our next Boot Camp, or try out our  Personal Training Services.   What are you waiting for?