LIVE FIT!

http://myemail.constantcontact.com/5-Reasons-Why-You-Can-t-Lose-Weight--and-what-to-do-about-it-.html?soid=1102524808980&aid=U9haC_d6k-M

2010-11-23T13:52:00.000-05:00

http://myemail.constantcontact.com/5-Reasons-Why-You-Can-t-Lose-Weight--and-what-to-do-about-it-.html?soid=1102524808980&aid=U9haC_d6k-M

2010-11-15T13:15:00.001-05:00

Solutions for 15-minute, healthy & delicious meals with nutrition & weight loss tips: http://ping.fm/ntwp4

2010-11-15T11:13:00.001-05:00

"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen.” -Frank Lloyd Wright

Do you get your 8 hours?

2010-11-02T12:56:00.002-04:00

People who don't get enough sleep regularly seem to have high levels of a hormone called ghrelin (which causes hunger) and low levels of a hormone called leptin (which normally helps curb hunger).

Solution: Strive to get 8 hours of sleep ideally from 10pm - 6am (hours of our natural sleep rhythms) EVERY DAY. As an experiment, try this for 14 days and take note (in a journal to really cite the results) of the affect to your energy levels, stress levels, hunger patterns and weight - you'll be pleasantly surprised. At the end of the 14 days, share with me how your "sleep experiment" went for you.

“Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit." - Ralph Marston

2010-10-28T11:38:00.001-04:00

Can a lack of healthy nutrients lead to respiratory illness and disease? http://ping.fm/tvCa4

2010-10-25T12:04:00.001-04:00

Weighing every day? Loading up on low fat? Find out if you're making these weight loss mistakes http://ping.fm/DEstC

2010-10-08T13:52:00.001-04:00

â€œIt is not because things are difficult that we do not dare, it is because we do not dare that things are difficult.â€ Seneca

What's your WHY?

2010-10-04T14:48:00.002-04:00

I just returned from a business conference in Las Vegas (yes it was all business) and was reminded of an important aspect of reaching the goals and vision for your life - your WHY. In a roundtable discussion, one of the members of the group was asked what his "why" was for his business - his reason for creating it and pursuing his vision. He drew a blank. In a tough year mired by a break-up with former business partners, stress at home and some other work issues, he had lost sight of his goals. Sound familiar?

It's sometimes easy to lose focus on what's truly most important to us when we're in the midst of "the daily grind" with work, family and other obligations pulling us in a million different directions. It's important to take time to reconnect to that purpose for our lives - our WHY. Do you know what your WHY is? Did you have that purpose or resolution set early in the year? Have you remained focused on that reason for improving your health, or like my colleague at the conference, have you lost sight of it?

Either way, try this simple, quick exercise to help you discover or revisit your WHY:

Simply set a timer for 3 minutes and start writing your WHY - your primary reason for wanting change in your life. It can relate to your health & wellness but may also spill into other areas that influence your ability to feel better altogether. Does it include feeling a greater sense of energy? Getting off certain medications? Losing weight so you feel more comfortable and active? Setting an example and being a good role model for your kids?

Whatever it is, be detailed; write the entire time without lifting the pen. Open your mind to all that's possible and drive deep into the core of the true purpose you have for getting healthy.

Trust me when I say that this exercise will be well worth the time. Writing creates clarity and clarity preceds success in our goals and lives.

Fit in 10 minutes - ANYWHERE, ANYTIME

2010-09-23T10:04:00.003-04:00

We all know time is of the essence and in the midst of our busy lifestyles it may seem challenging or downright impossible to stay healthy and be active - but IT IS POSSIBLE!

Each of us have the same amount of time, it's simply a matter of how we choose to use that time. We have to make time for those things most important to us, and at the top of that list should be our health. There are ways to make it practical and feasible for our schedules, and following a quick simple workout like the one here is a great start:

- Walking 5 min

- Bodyweight Squat or Chair Sit (literally sitting and standing from a chair) 30 seconds

- Wall Push-up (stand approx. 3 ft from a wall; place hands at shoulder height and about shoulder width apart; bend elbows and bring body toward wall keeping back straight; push away) 30 seconds

- Desk Lunge and Lift ( Place hand on desk for balance; bring one foot forward and one back; bend the knees slightly and lower hips towards floor; straighten legs and lift back foot off floor bringing knee up to waistline; lower leg to original position and repeat) 30 seconds on each side

- Door Open (Grip door handle with feet wide and knees well bent, door should line up with mid-line of your body; keep back straight and use arm to pull door open until arm is out to side of body; slowly lower door back to starting position at mid-line; repeat) 30 seconds on each side

- Desk Plank ( Place forearms on edge of desk with feet behind and body entirely straight from head to heels; place feet slightly wider than hip width apart; brace your abdominal muscles by imagining the sensation of a cough or sneeze) Hold for 30 seconds.

- Hamstring/Hip Stretch (Keeping your back straight, fold in half at the waist as though you're bowing; knees can be slightly bent) Hold for 30 seconds

- Chest/Shoulder Stretch (Place an outstretched arm against a door frame; place the other arm behind you as though you are trying to scratch your back; bend your knees and slowly turn away from the door frame until the stretch is felt across the chest and shoulder; repeat on opposite side) Hold for 30 seconds on each side.

Total exercise time: 10 minutes

This is a simple routine you can perform at work or at home and is a great way to get moving and feel better. Try it out and let me know how it works for you!

"Life is like riding a bicycle. To keep your balance, you must keep moving." -- Albert Einstein

Back to Basics...with a twist

2010-09-15T14:32:00.006-04:00

Sometimes in the pursuit of breaking through a fitness or weight loss plateau we tend to get overly creative with our exercise routines; looking for a new way to do this, or a new machine to work that. Sometimes the answer lies not in something new, but something "old." Simplifying your program and incorporating some traditional movements that you've shied away from can often be a great way to challenge to your body. To keep it interesting, try this Back to Basics (B2B) routine that includes a few "twists":

Perform each move consecutively for 10-15 reps through 3 circuits:

B2B Move: Squat
Twist: Trunk Rotation
Perform a Bodyweight Squat as usual but when returning to the top, slowly rotate your trunk - from shoulders to waist.

B2B Move: Lunge
Twist: Single Arm Overhead Dumbbell
Perform a forward lunge but for additional challenge to your core and shoulder stability, hold a light-moderate dumbbell overhead in one hand. Switch hands and leg position and repeat.

B2B Move: Push-Up
Twist: T-Pushup with Rotation
Perform a standard push-up but as you push away from the floor, raise one arm and rotate your shoulders and waist until that hand points to the ceiling and your body forms a "T".

B2B Move: Pull-Up
Twist: Single-leg Body Row
Instead of a traditional pull-up which is a very difficult and advanced movement, try performing a Body Row. Set a bar about 3-4 ft from floor secured in a Smith Machine or on a rack. Position your body under the bar facing the ceiling. Grip the bar with hands shoulder-width apart and legs straight. Be sure that your entire body is in alignment, forming a straight line fro the tip of your head to your heels. Engage your abdominals and pull your body up towards the bar so that your chest nearly touches it. For the added challenge and "twist", Keep one foot off the floor throughout the movement and switch sides on your second set.

Each of these "twists" will force your body to work differently than it's accustomed to, and that variation can make the difference in how your body responds and adapts. These variations also incorporate more total calorie-burn and recruit your core to a greater degree.

Now get Back to Basics and GET RESULTS!

2010-09-03T09:13:00.001-04:00

"Change is automatic. Progress is not. Progress is the result of conscious thought, decision, and action." - Anthony Robbins

2010-09-02T12:28:00.001-04:00

Lack of activity & poor nutrition aren't the only things that can cause weight gain. Lose weight & watch out for these http://ping.fm/DS4IW

Can Strength Training Actually Hurt You?

2010-08-30T10:55:00.005-04:00

There are myriad of benefits derived from strength and resistance-based exercise: improved muscular strength, neurological enhancement, increased bone density, greater metabolic efficiency, etc. Strength training exercise is a key component to a well-rounded fitness program; but can strength training actually hurt you?

The Research Institute at Nationwide Children’s Hospital in Columbus, Ohio discovered a nearly 50% increase between 1990 and 2007 from weight training injury-related incidence. Injuries were most prevalent between males and youths and were typically sustained from free weight usage. Most of these injuries were soft tissue related sprains and strains, while some were related to weights being dropped on a person. During the 18-year span, the greatest increase resulted from people aged 45 and older.

What lessons can be learned from the results of this study? Is it best to avoid all strength exercises and free weights? On the contrary. Free weights and strength training are an integral part of every exercise program. The key is to consider the following points when either beginning or maintaining a strength training program:

1) Get professional help. Seek out a qualified fitness professional to help develop your program and train you on appropriate strength training techniques/exercises.
2) Proper form is paramount. Proper form and technique on every exercise is essential to prevent injury and achieve the desired results.
3) Not every exercise is for “every body.” Far too often, exercisers jump onto a machine or attempt an exercise because they see others doing it or have read about it in a magazine. Different exercises have different purposes and require different skill levels to perform; therefore, the best way to ensure that the exercises that you are doing are a good “fit” for your goals and present fitness level is to consult with a qualified fitness professional who will assess your starting point and design your program accordingly.
4) Slow and steady. Tempo is a variable often overlooked when performing strength exercises. The tempo can be modified to elicit different responses from your neuromuscular system and in doing so, elicit different results in your body. All in all, for basic improved fitness and strength, slower is better as it allows you to maintain control and prevent injury. Also, be sure to progress your program slowly – just because you completed and exercise with 20 lbs last week doesn’t mean it time to jump up to 50 this week. Gradual progression of the complexity of the exercise as well as the resistance, tempo and volume, is the appropriate way to make true gains in the gym.
5) Rethink strength exercise. It’s also a good time to perhaps rethink how and what strength exercise you incorporate into your fitness program. While traditional strength training is a foundational element of fitness, new methods and techniques have emerged that provide users with a variety of options. Bodyweight, kettlebells, suspension training and more, have all revolutionized the fitness industry and challenged even the most seasoned exercisers to revamp the way they train. Continual strength routines using the same equipment, same exercises and same set and rep schemes can lead to boredom, monotony and most importantly overuse injury. The point – get up off of the machine. Break free from the 3 sets of 10 reps scheme you have been doing for years. Change up your program and you’re guaranteed to change the way your body responds. As mentioned, finding a credentialed professional to assist you in learning new technique and exercise protocol is important and should be your first step when trying something new.

2010-08-26T16:04:00.001-04:00

Ever Fartlek? Don't worry, it's not as bad as it sounds. Fat-burning technique in this FREE workout http://ping.fm/2y8el

Elimiate Your Limiting Beliefs

2010-08-23T11:16:00.007-04:00

MONDAY MOTIVATION: Eliminate your limiting beliefs of what you can and can't do, be and not be. Gain a fresh perspective on your situation in life and what you can accomplish be it a fitness goal or any other life achievement.

This video and this man's outlook on life is amazing. Sometimes we each get a little caught up in the daily grind or our own problems and struggles and lose sight of the things we have to be thankful for in our lives. Hearing and seeing someone like this truly puts things in perspective.

It's a true testament to the indomitable human spirit that each of us possess inside. We all have the power to tap into that strength and make a mental shift towards approaching the challenges we face in a way that produces results and positive impact in our lives. Each challenge is an opportunity to learn and grow.

Whenever you feel overwhelmed, over-stressed and frustrated with where you are with your goals and station in life, simply take some quiet time to reflect; then refocus on what you want to achieve be it weight loss, improved nutrition, or better life balance. In the midst of your introspection, you'll discover your true intentions and the means to achieve all that you desire in your life.

"Reflection leads to introspection; introspection to perspective."

Do you live by The Optimist's Creed?

2010-08-05T14:09:00.005-04:00

We all have stress. We all have times where we can feel down, defeated, and challenged. The question is, what do we do in those times of challenge? How do we feel? React? Think? If we allow those times to constantly drag us down, we'll never move forward, progress, and be happy.

The best thing to do is to start with the right mindset so that when trials and tribulations arise, we are in the right frame of mind and of the right attitude that we can not only handle the situation, but learn and grow from it.

In 1912 author and thought leader Christian Larson developed "The Optimist's Creed" - a mantra for positive thinking:

Promise Yourself:

To be so strong that nothing can disturb your peace of mind.

To talk health, happiness, and prosperity to every person you meet.

To make all your friends feel that there is something worthwhile in
them.

To look at the sunny side of everything and make your optimism come
true.

To think only of the best, to work only for the best and to expect
only the best.

To be just as enthusiastic about the success of others as you are
about your own.

To forget the mistakes of the past and press on to the greater
achievements of the future.

To wear a cheerful expression at all times and give a smile to every
living creature you meet.

To give so much time to improving yourself that you have no time to
criticize others.

To be too large for worry, too noble for anger, too strong for fear,
and too happy to permit the presence of trouble.

To think well of yourself and to proclaim this fact to the world, not
in loud word, but in great deeds.

To live in the faith that the whole world is on your side, so long as
you are true to the best that is in you.

Consider adopting all or pieces of it for yourself. It can be used as a daily affirmation or a resource to review when you start to think pessimistically - a friendly reminder that we control our thoughts and emotions and can choose to be positive and happy.

Sitting Can Kill You

2010-08-05T01:18:00.004-04:00

We all know that sitting too often and being inactive isn't great for our health, but can it KILL YOU?

A recent study conducted in Canada followed 17,000 over the course of 12 years examining mortality rates and any correlation to sedentary behavior. The results, published in the May 2009 issue of Medicine & Science in Sports & Exercise (2009; 41 [5], 998-1005), compared those mortality rates of participants against baseline results. The researchers identified a "progressively higher risk of mortality across higher levels of sitting." These results were regardless of leisure-time physical activity.

The study authors and researchers emphasized, "In addition to the promotion of moderate-to-vigorous physical activity and a healthy weight, physicians should discourage sitting for extended periods of time."

The bottom line? GET UP AND MOVE. Find time throughout the day to walk around and take breaks from your desk or sitting. Stand up even once an hour to stretch and move around.

2010-07-26T15:48:00.001-04:00

How much water is actually in watermelon??? Healthy hydration: http://ping.fm/B6Lr2

2010-07-12T11:04:00.001-04:00

Are you suffering from BOOMERITIS? Find out if you are & if so, how to prevent it & avoid its impact http://ping.fm/bNhC9

2010-07-06T15:43:00.001-04:00

DIETS DON'T WORK. Lose weight the right way with these practical steps. http://ping.fm/9sevf

2010-06-15T11:49:00.001-04:00

Want to know the SECRET TO DROPPING REAL WEIGHT? http://ping.fm/tAsCq

2010-04-22T13:52:00.001-04:00

Study links sugar intake to negative effect on cholesterol http://ping.fm/XLa5B

2010-04-17T11:56:00.001-04:00

Rocked Beach Beach BOOTCAMP this AM! Great job to everyone in class. Video highlights coming soon. Join us next week Sat 8AM!

2010-04-14T23:05:00.001-04:00

Jamie Oliver's Food Revolution seeks to improve the nutrition in our schools. Sign the petition here http://ping.fm/Htun2

2010-03-22T13:34:00.001-04:00

Triceps & Glute Kick? BOSU Ballast Squat Toss? Lunge Lift? Curious about these unique exercises? See them LIVE on FOX 45 at 8:20am tomorrow!

2010-03-18T09:58:00.001-04:00

BACK ON THE AIR! Check us out on Tuesday AM FOX45 Morning Show around 8:20. Appearing again with a new, unique tip. Share this w/friends

2010-03-17T15:04:00.001-04:00

ST PADDY'S DAY CIRCUIT CLASS TONIGHT 6PM! THEMED WORKOUT & SPECIAL: NEW PARTICIPANTS WEAR GREEN AND GET $10 OFF MONTH OF APRIL CLASSES!

2010-03-15T17:28:00.001-04:00

BEACH BODY BOOTCAMP beginning in April! Details coming soon...

2010-03-10T13:25:00.001-05:00

R u eating cloned food? Gentically modified organisms? Chances are you are. Find out how to avoid "fake food". http://ping.fm/3MjSF

2010-03-03T21:00:00.001-05:00

Check out this month's FREE newsletter
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The 10 Best Ways to Make Exercise & Fitness FUN | Intent.com

2010-02-25T20:34:00.000-05:00

The 10 Best Ways to Make Exercise & Fitness FUN Intent.com

2010-02-22T13:01:00.001-05:00

8 Sneaky Things that could be Making You FAT http://ping.fm/Nht6b

2010-02-17T14:43:00.001-05:00

FREE Orientation to new VIP Online Personal Training & Nutrition Program - Sat 3/13 1:30pm. Register at http://ping.fm/GyLiH

Why Warm-up?

2010-02-16T09:11:00.004-05:00

A basic warm-up is an essential component to an exercise program and to each workout you perform. Here are some of the main reasons a warm-up will benefit your body and enhance your workout:

- Warm-ups provide essential neurological and physiological preparation needed for vigorous exercise

- A proper warm-up increases blood flow to working tissues, velocity of nerve impulses to muscles and delivery of oxygen and foodstuffs for energy liberation

- Enhances removal of waste products from muscles

- Enhances muscles' metabolic properties

- Includes pre-exercise injury prevention component that increases elasticity of muscle & tendon

(Source: IDEA Fitness Journal, Stretching Research Retrospective, Nov Dec 2009)

A good, effective warm-up should be performed at a moderate intensity and induce some mild sweating but without fatigue. You can opt for a machine-based cardiovascular warm-up, calisthenics such as jumping jacks, etc., or very light resistance strength-based movements to prime the neuromuscular system for the resistance exercises you will be performing as part of your workout.

Make a warm-up part of the first thing you do when you get ready for your workouts and you'll realize a number of benefits to your body and to the workout itself. For more ideas on warm-up options, feel free to contact me at info@synergyhf.com, subject "Why Warm-up?"

2010-02-15T10:24:00.001-05:00

Your Top 10

If you've been feeling frustrated with your weight loss, your nutrition or exercise program, this brief exercise will serve to help provide some perspective and hopefully open to up to some new possibilities:

10 Things - Where were you?
Begin by thinking of where you were physically and in terms of health, fitness, nutrition, etc. 3 months ago, 6 months ago, 1 year ago, 5 years ago.

Write down 10 things that you were never able to do or struggled with before starting your exercise program and getting healthy; 10 things that you can do now yet were unable to achieve only months or a few years ago.

10 Things - Where are you now?
Now reflect on where you currently are - where your changes have led you. What can you do now that you would have thought of as an impossibility years back?

Write down 10 things you've noticed a difference in or have been able to do since improving your health that have surprised you or made you feel proud/accomplished.

10 Things - Where do you want to go?
Finally, project into the future - where would you like to go and what would you like to do with your newly acquired fitness? Dream big--challenge yourself.

Write down 10 things you WANT TO DO in the future with you newly created sense of health & fitness. This could be "hike in a national park" or "complete a 10K for charity" or "try out for The Amazing Race" - no dream or challenge is too big - in fact, the only way we truly grow is by constantly challenging ourselves to be better; to improve and in doing so, inspire others to do the same.

2010-02-11T18:11:00.001-05:00

Tight and sore from all that snow shoveling? Try out this Snow Shovel Stretch routine that addresses the muscles you used to dig out of the mess! The format, descriptions and images are a sample of those found on our VIP Online Training Program. http://ping.fm/Ng72e

2010-02-09T11:26:00.001-05:00

Soda drinker? In addition to cutting excess sugary calories from your diet for weight loss, there may be an even more important reason to kick the soft drink habit http://ping.fm/Jf5Os

2010-02-06T18:20:00.001-05:00

Creating a Food Log

Looking for something to do while your snowed in? If you've been trying to eat better or lose weight this year but have fallen short of your goals so far, get specific by creating and using the most effective tool for weight loss: a food log.

Creating a food log or journal provides you with specific feedback as to what you're actually eating and often serves as an eye-opening experience. When you start an exercise program, you look to keep track of the exercises performed, weights, sets, reps, etc. - so why should your nutrition be any different? It shouldn't. Gaining a sense of the amount and type of calories you put in your body is a surefire way to not only ensure a healthier diet, but to have an accurate depiction of how many calories you're taking in - a crucial piece of information when attempting to lose weight.

The weight loss equation is a simple one: burn more than you take in and you'll lose weight - so if you don't know how much you eat, then you'll never be sure of how many calories you need to burn or how many less you need to consume to create the deficit required for losing weight.

Check out this link for more tips on how to create a food log:
http://ping.fm/DZDoA

In addition to keeping a paper version, you can opt for a digital one on food tracking websites like LiveStrong.com's Daily Plate feature. Log on, create a FREE profile and begin tracking! While on, feel free to connect to me and become a "friend" through the site - you can search for me under my username JasonSynergyHF. There, you can ask me questions and get feedback as you begin to track!

2010-02-04T12:13:00.001-05:00

ATTENTION PERSONAL TRAINERS, FITNESS INSTRUCTORS & MASSAGE THERAPISTS: Recruiting volunteers to work with cancer patients as part of the Hope Lodge Wellness Program. Hope Lodge offers services & programs to those undergoing treatment. Interest meeting & orientation Sat. 2/27. For more on Hope Lodge visit http://ping.fm/yQExJ and contact me to attend orientation.

2010-02-03T10:46:00.001-05:00

HAVE YOU EVER SEEN A FAT SPRINTER?

When performing cardio many people look to the "fat burning zone" on cardio machines to gage their intensity. The truth is, although working at lower intensities does rely more on fat stores for energy, only a small amount of fat is used when exercising just below the lactate threshold. The RATE of caloric expenditure and the TOTAL number of calories expended are much greater when working to higher intensities than they are when exercising at a lower intensity, so the total amount of fat used is also greater. (Karp, The Fat Burning Zone, IDEA Fitness Journal Oct. 2009)

Sprinters train almost exclusively at high intensity levels and anaerobically, relying not on fat but carbohydrates for energy; yet they are still lean. The bottom line: what truly matters in the case of both fat and weight loss is the total number of calories burned and the total number consumed. Develop an exercise program that burns calories in excess of those consumed as part of a healthy diet and you'll lose both fat and weight.

In addition, consider utilizing the Rate of Perceived Exertion to work to a challenging enough intensity level. On a scale from 6 (very light) to 20 (extremely difficult) judge your intensity by the way you feel and how your body responds. Begin at a moderate level and challenge yourself as your fitness level improves to work up to a more difficult intensity level.

2010-02-02T13:10:00.001-05:00

Think about the last time you had a good night's rest - one where you didn't wake up in the middle of the night, and woke up completely rested and energized in the morning. Can't recall? Here are a few tips to ensure you get better sleep:

- Get to sleep by 11pm (preferably 10:30pm). Your body has natural sleep cycles that when disrupted, particularly over time, can cause an increase in stress hormones such as cortisol. This chronic stress can impair your body's ability to...

Learn more and view additional articles on fat-loss and exercise at http://ping.fm/ahcoN

Top 3 Tips for Female Exercisers

2009-10-20T17:02:00.000-04:00

October is Breast Awareness month - and all over the country, people are joining in to educate, inform, and support the cause. Even big professional sports affiliations are lending support; such as the NFL with its donations and player adorned pink gloves, shoes and gear.

Since this month focuses so hugely on women's health, let's take a look at the top 3 tips for female exercisers:

1. Incorporating resistance training into their program.
Resistance training or weight-bearing exercise is one of the most important components of an exercise program for a woman.Resistance training has myriad benefits including promoting lean muscle tissue which helps maintain the metabolism. The greatest benefit of resistance training for women is the benefit to bone mineral density. Enhancing BMD will help to stave of conditions such as osteopenia and osteoporosis. For women, the focus should be on high-intensity resistance exercise focusing on the hips & lumbar spine, with an emphasis on multidirectional movement.

2. Train with intensity. Intensity is relative and should be appropriate to the individual's experience and fitness level, but far too many women simply train at an intensity too low to realize the full benefits of their programs. Female exercisers can use the Rate of Perceived Exertion - a self analysis method - to determine their intensity. RPE is simply a scale from 6 - 20 that provides sample levels of intensity. The exerciser rates themselves by how the exercise intensity feels to them from 6 (very light) to 20 (very hard). Female exercisers should strive for minimal intensity of 12-14 when working towards improving fitness and enhancing metabolism.

3. Focus on total body and multi-joint exercises.
I've seen woman after woman enter a gym and do this same exact routine:
- Walk on the treadmill at a snails pace for 5 minutes
- Machine Adductor
- Machine Abductor
- Machine Ab Crunch

This routine will not create results. When the goal is weight loss, this simple rule applies: the more muscle groups you use, the more calories you burn; the more calories you burn, the more potential for weight loss you create. Toning trouble spots in the hips and glutes is fine, but there are far more effective ways that offer far more benefits. Multijoint exercises like squats and lunges require more muscles to work (remember the rule) and also provide balance, stability, core use and more! They're far more effective at training the hips and combined with more moderate - high intensity cardio, give you a much needed metabolic boost and overall effect.

So remember to incorporate these tips into your fitness program for greater results and improved health. Male or female, an exercise program should be a key element of a healthy lifestyle.

Attitude is Everything

2009-07-02T13:50:00.007-04:00

Attitude is Everything - that was the phrase written across the back of the uniforms that I donned at my first personal training job. There was often discussion of whether or not that phrase should be removed as it may indicate a certain pretentious aura from the trainers towards the members and public in general. Thinking back now I believe many people misconstrued the true message that was being communicated.

Attitude is everything in life - no matter your social status, education, income, or circumstances; your attitude determines where you will go and how you will get there. It is more important than the past, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. With the right attitude, anything can be achieved and in fact to achieve anything - you must have the right attitude. You can be privileged or intelligent, but without the right attitude to motivate yourself and maintain self-discipline, you may be relegated to mediocrity or to continue a cycle of patterns and behaviors that could be inherited and learned from those around you.

Make a conscious decision today and everyday to approach life with the right attitude - one of gratitude, ambition, clarity, worthiness, affirmation, fortitude, and purpose.

Exercises to Avoid

2009-06-19T14:04:00.005-04:00

There are a variety of exercises that you can choose to incorporate into your fitness program - some better than others. While there are definite considerations you should take when creating your routine (exercise experience, goals, current muscle imbalances, etc.), there are a number of exercises that are generally viewed as poor in nature due to their ineffectiveness and propensity towards creating injury. Let's examine a two of these commonly referred to contraindicated movements:

1. Behind-the-neck Lat Pulldown

MOVEMENT: Seated in Lat Pull cable machine, exerciser pulls bar down behind neck towards upper back.

PROBLEM: Performing this movement causes your shoulders to externally rotate at an odd angle while resistance is being applied. The small muscles in the rotator cuff are put in a position where it is difficult to stabilize the joint and leaves them prone to injury. In addition, most individuals in this position will have to lean their head forward to get the bar down, causing extension of the cervical spine, resulting in nerve and facet joint compression around the vertebrae.

2. Leg Lifts

MOVEMENT: Lying flat on a mat, exerciser lifts legs straight off floor towards the waist and then lowers them all the way back to the floor.

PROBLEM: Most people perform this exercise in an attempt to train the abdominals; the problem is that without being able to create and maintain a pelvic tilt, this exercise results in a strain to the lower back and engagement of the hip flexors. Lifting and lower the legs is created by hip flexion and extension (or gravity if your not controlled). Therefore it is the muscles in the hips that do more work than the actual abdominals. Also, stabilizing and strengthening the core requires that in such a position on the floor, the exerciser is able to tilt the pelvis and keep the lower back flat and secure to the floor. Very few people do this as they attempt leg lifts, and even worse, try to make the exercise more challenging by having a partner push their legs back down! Either way, the strain to the lower back and lumbar spine is more often the result.

The best way to ensure proper exercise selection in your program is to consult with a qualified, certified personal trainer and have them create a specific exercise prescription for your body and your goals.

Get Skinny with Airbrush Tanning!

2009-06-17T11:21:00.009-04:00

That was the message tiled across the outdoor sign of a salon that I passed over this past weekend. The message conveys two key points that in part define the issues our society and population are currently having in regard to health and the obesity epidemic:

1. Quick-fix mentality
2. Aesthetic-focused culture

The quick-fix mentality is the magic pill concept; the idea of getting something without putting in any effort. This sign and message though, seemed to go even beyond that. It implied not even achieving some desired end-result, but faking it - using some form of artificial enhancement to not actually change appearance, but simply the perception of appearance. It's the band-aid approach: mask the reality of things with something that brings temporary change (or the perception of change to the outside world) while the real underlying problem remains. As a culture and a society, the only way we will be able to stem the tide of obesity, reverse it, and change the course of the health & well-being of our population is to adopt the mentality of old - where hard work and determination guided our thoughts, actions, and behaviors. If we want to create real change in our lives, not simply the facade of change, we have to work hard and strive for success by the means in which American physician, author and running enthusiast George Sheehan eloquently stated:

"Success means having the courage, the determination, and the will to become the person you believe you were meant to be."

Perhaps even more alarming about this message was the idea that you could "get skinny" with this approach. Even with myriad of health-related conditions that are prevalent and the mounds of scientific evidence that link lifestyle to the prevention or acquisition of disease, many parts of our culture are still focused on pure aesthetics. Now everyone wants to look good, but how often do we really focus on how we feel and function? When creating goals for a fitness program, goals that include statements like "tone up my arms" or "flatten my stomach" are often at the top of the list, but these measures are subjective and often result in disappointment and frustration when they're not achieved or perceived to have been achieved. What about these instead:
"Improve the range of motion in my shoulders and increase the muscle endurance in my arms so that I can paint around the house without pain" or "Decrease my waist measurement and strengthen my core so that I can alleviate my lower back pain and reduce my risk for cardiovascular disease."

Even setting weight loss as a primary goal can be setting the scene for frustration. Weight loss as a goal is fine, it can tie in to decreasing Body Mass Index and reducing factors for chronic disease; however, it should not be the primary goal of a fitness program. Instead of being aesthetic-focused, or scale-obsessed, why not set the main goal as "improving overall health".

When health is the focus, then how one feels and functions comes into play. Being healthier means considering things from a more holistic perspective and taking into account things such as cardiovascular health, blood pressure and cholesterol levels, sleep patterns, stress levels, metabolic efficiency, joint stability/mobility, balance, and functional strength.

Developing a fitness program focused on health provides the opportunity to create a healthy lifestyle - not just a series of actions to reach a singular outcome. It's an ongoing process to improve the way your body feels, heals, functions, and performs in all aspects of your life. Weight loss can then be achieved as a secondary goal - derived as the natural byproduct of becoming more physically active, eating more nutritiously, and improving one's health.

Remember the words of the proverb: "He who has health has hope. And he who has hope, has everything."

Self-Myofascial Release

2009-06-04T20:17:00.003-04:00

Inhibited muscles create myriad of potential problems from discomfort and soreness, to faulty movement patterns, to an increased risk of injury, to compromised joints. Static stretching techniques can be useful, but when the deeper fascia is affected, superficial stretching techniques are often unable to produce the type of release needed to free joints and improve movement.

The answer: Self-Myofascial Release. Self-myofascial release is a specific technique that involves the use of foam rollers or other trigger point tools.

Myo refers to muscle, fascia to the tissue that surrounds the muscle ﬁbers. By putting pressure on tender areas along the muscle tissue, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping to dissipate the adhesions, increase blood ﬂow, and enhance overall movement.

Try this technique during your next exercise session:
1) Use a foam roller to alleviate adhesions by placing pressure on the tense area, holding for 20-30 seconds, then rolling gently back and forth over the muscle fibers. Think of the knots in your muscles as balls of cookie dough - the foam roller acts as the rolling pin to lengthen and relieve the bound-up spot.
2) Follow with a static stretch for the affected muscle, then a mobility exercise to enhance range of motion.
3) Finish with a strength exercise to balance your body.

Lead By Example

2009-05-19T15:56:00.005-04:00

What does it mean to lead by example?

Does it mean you have to scream at the top of your lungs, pound on your chest and rally others behind you? Does it mean you have to show off your accomplishments, boasting even if not by your words, by your aura and attitude? Do your achievements have to be grandiose feats outmatched by all others around you?

No. Leading by example is best exemplified by quiet acts of everyday consistency and dedication. Leading by example is exemplified by humility and sacrifice - quiet sacrifice.

No matter the task at hand, improving your fitness, losing weight, connecting with your spouse, teaching your children, etc., no better means of becoming a role model can be found than living a life based on your own values and principles: talking the talk, walking the walk.

Those values may be newly discovered - such as the value of your personal health and a healthy lifestyle - but as you progress through the tasks of creating change in your own life, you set the stage to lead by example for those around you. Do so with quiet confidence, determination, and consistency - not only will your hard work pay off for you, but will likely impact those around you to see that "it can be done" - to realize their own true potential in life just as you have.

"Change by what inspires you, and you can inspire change."

Motivation

2009-03-16T12:45:00.001-04:00

March is a month when the motivation for many begins to wane. What started off as enthusiasm and good intention in January often fades by the time March hits. Just look around at the crowd the next time you go to the gym - seem like the numbers are dwindling? More importantly, are you not able to see the effect because you are among the dwindling number of those who have lost motivation?

So what is the key to maintaining motivation?

The first key is to learn about the different types of motivation: internal and external. Once you discover their differences, you can identify what type of motivation you are using to adhere to your fitness program, and whether or not that is working for you.

External Motivation vs. Internal Motivation

External motivation is the willingness of an individual to act based on the potential rewards that can be achieved in exchange for that action. People with positive extrinsic or external motivation make their choices in order to receive formal rewards like salary, money, intimacy, respect, notoriety, etc. These factors can influence people's behavior for working towards something but themselves are not strong motivators for eliciting lasting change.

Internal Motivation is the willingness of an individual to act based on the potential satisfaction that they will experience in exchange for the action. The action is motivated by the experience of learning, growing, progressing, or from the pleasure that could occur from the specified task. This type of motivation gets to the core of what people crave and desire deep down. Those with internal or intrinsic motivation engage in actions that are personally rewarding. The personal reward can also be reflected upon those whom the individual cares about - family, children, spouse and other loved ones.

The key is that internal motivation tends to drive deeper to the heart of the person making the change. The external rewards are all fleeting and are subjective based on the opinions of others; however, being motivated by change that will positively influence your lifestyle and that of those around you has a much longer lasting effect and impact.

Here's an example:

A young mom who is overweight is looking to make change.

An external motivation for her may be to fit into that great dress that she saw at the mall.

An internal motivation for her would be to achieve not only weight loss but a healthier lifestyle so that she can become a positive role model for her young daughter.

Which type of motivation do you think will result in her staying more committed to her goal?

Chronic disease to top deaths globally

2008-05-27T17:55:00.003-04:00

Chronic conditions such as heart disease and stroke, often associated with a Western lifestyle, have become the chief causes of death globally, the World Health Organisation (WHO) said on Tuesday.

These diseases, which can be either positively or negatively affected by lifestyle choices, have now become the leading cause of death - but they do not have to be. Maintaining a healthy weight level, managing stress, avoiding external toxins, incorporating exercise and healthy nutrition, can all play a role in staving off chronic disease.

Find out more about this topic by following the link below:

http://www.reuters.com/article/healthNews/idUSPAT05559120080520

10 Best Diet Substitutes - Part 1

2008-05-27T17:51:00.002-04:00

Simple changes can go a long way in terms of your nutrition and dietary habits. Instead of simply looking for the things to eliminate from your diet, try to also replace the bad with the good, by making the following substitutions:

1. Sweet Potatoes for White Potatoes
Higher in fiber, and vitamins A & C, sweet potatoes taste richer and sweeter, eliminating the need for tons of butter or sour cream.

2. Walnuts for croutons in salads
Walnuts provide the texture to salads that croutons do, but with added protein, fiber and healthy fat for sustained energy. In addition, they're a good source of omega-3's which are important for heart health.

3. Avocado instead of Mayonnaise
The creaminess of the avocado makes it ideal as a spread and healthier with half the fat and calories of low-fat mayo. As a bonus, you get healthy amounts of fiber, niacin, folate and vitamins B6 and K.

4. Shiitake Mushrooms in place of Button Mushrooms
Shiitakes are rich and hearty, and have been used in Traditional Chinese Medicine for their unique health properties. Compounds found in Shiitakes have been found to protect against cancer, boost your immune system and lower cholesterol.

5. Dark Chocolate instead of Milk Chocolate
Dark chocolate contains flavonoids while their is only a small amount found in milk chocolate. These antioxidants have heart health benefits which include the ability to lower blood pressure. Look for labels with 70 percent or more cocoa to ensure you receive the full dark chocolate benefit.

Check back later for Part 2 of these smart substitutions.

Baltimore makes the list of 20 Healthiest Cities in America

2008-04-09T09:31:00.005-04:00

Check out this article link from webmd.com (http://www.webmd.com/diet/features/cooking-light-best-cities-awards) Cooking Light conducted a survey, using statistics from such organizations as the Centers for Disease Control and Prevention, the U.S. Department of Agriculture, and the Zagat Survey, and ranked major metropolitan areas on 15 criteria.

Baltimore made the top 20 coming in at number 11. There are many opportunities to exercise throughout the area, and a vibrant community of healthy restaurants that offer fresh, local foods. There is also a somewhat underground movement in Baltimore of "slow-eating." This moniker refers to eating foods that are fresh, and often organic, with a focus on mindful dining.

This past weekend on April 5th, The National Aquarium held a Green Gala as part of this month's upcoming Earth Day events. This event not only focused on environmental consciousness, but also on healthy living with regional chefs presenting organic and locally grown fare.

So explore the healthier side of Baltimore and visit restaurants such as Azafran, Roy's, Stone Mill and The Bicycle, just to name a few, for nutrient rich meals.

Embracing Change

2008-04-08T13:45:00.004-04:00

Most people hate change.

Change can be difficult. Change is often uncomfortable. Change sometimes forces us to realize that the things we've been doing or the way we've been doing them are not necessarily the best for us.

But change can also be inspiring, invigorating and life-altering. Change is also, more often than not, a necessity. Without creating some change in your life, you may become stagnant, bored or feel defeated.

This is certainly the case when it comes to your health & fitness. Every point along your journey toward improved fitness requires change; whether you're just beginning a new exercise program, or you've been religious in your dedication yet have hit a plateau. Changing habits is key, but more important is the change you create in your own mindset. Creating a healthy relationship with food, exercise and stress serves as the foundation for realizing results in your health & fitness.

Examine your life and your habits with exercise and nutrition. Where can you change for the better?

National Cancer Awareness Month

2008-03-31T19:52:00.004-04:00

Tomorrow marks not only April Fool's Day, but the beginning of National Cancer Awareness Month. Almost everyone's life has been touched by the disease, whether it is through a loved one who was lost to the disease, or an inspirational friend, coworker or relative who is a survivor.

I think this month presents a great opportunity to become involved in the fight against this disease, whether through the support of someone who is currently undergoing treatment, or by sponsoring or participating in a local Relay For Life.

Look for opportunities in your community to bless others with compassion and support, and you'll find your own life being blessed as a result.

Synergy Health & Fitness will be sponsoring and participating in the local Perry Hall Relay for Life this year. I'll provide more details with information on how to become involved as the event approaches.

Recycle-A-Shoe

2008-03-26T12:20:00.005-04:00

I recently sent out an email message with a link to a great program that Nike has initiated to help reduce waste and close the loop on their manufacturing processes. Their "Nike Grind" is a material they're using to help surface basketball courts, tennis courts, etc., and is made from recycled shoes. If you haven't checked it out yet, take a minute to visit the link here:

http://www.letmeplay.com/reuseashoe/program

I know as someone who exercises regularly, I go through athletic shoes (and you should too) every 6-8 months. Now with this new program, Nike offers the opportunity to make use of those worn out shoes rather than making waste with them. Their Recycle-A-Shoe program offers drop-off locations for old shoes at many locations including most Nike stores and outlets.

Welcome to the Synergy Health & Fitness Insights Blog!

2008-03-11T17:18:00.006-04:00

Welcome to the new Insights Blog brought to you exclusively by Synergy Health & Fitness!

This Blog is designed to serve as an interactive tool for the communication and discovery of health & fitness topics. Postings will include insight on current, relevant topics in the areas of fitness, exercise, nutrition and healthy living.

As readers, you will not only gain insight into these topics, but will have an opportunity to participate, by writing your own entries to share your experiences or ask questions that you may have regarding your health & fitness.

The goal of this blog is to discuss relevant issues related to health & fitness, and to help readers sort through the myriad of misconception and misinformation that abounds in the media.

So join in with Insights, and experience the difference of having Synergy in your life!

Yours in Health,

Jason Bosley-Smith, CSCS
President
Synergy Health & Fitness - Creating healthy lifestyles that last a lifetime.