GET FITNESS TIPS
PERSONAL TRAINING STUDIO
4901 Okemos Rd
Okemos, MI 48864
HOURS OF OPERATION
By Appointment Only
Helping people get healthy in:
Okemos, Lansing, East Lansing, Haslett, Bath Township, Dewitt, Owosso, Grand Ledge
CALL US TODAY
Find Our Studio »
4901 Okemos Rd
Okemos, MI 48864
By Appointment Only
Exercise As Effective As Drugs For Treating Heart Disease, DiabetesWritten by Alexandra Sifferlin and posted on healthland.time.com on Oct 1st, 2013 Forget the pills — there’s new evidence that exercise may be as effective as medications in treating heart disease and diabetes. Doctors now advise everyone, from young children to older adults,...
Five Things You’re Getting Wrong About Weight and Weight LossWritten By Alexandra Sifferlin and posted on healthand.time.com on July 31st, 2013If I’m thin then I’m healthy, right? Wrong. There are several misconceptions people have about weight, losing it and what’s healthy. Here’s the low-down on some myths we’re better off busting.Kids have...
Falling Obesity Rates Among Preschoolers Mark Healthful Written by Allison Aubrey and posted on npr.org/blogs/health on August 6th, 2013A fresh analysis from the Centers for Disease Control and Prevention suggests the tide may be turning on the childhood obesity front.After decades of steady increases, 19 states and U.S. territories saw small decreases in their rates of obesity...
Posted by Jacque Wilson on CNN.com/health on April 23rd, 2013
You walk into a fast food restaurant and examine the menu. You could get a salad with grilled chicken and dressing on the side. Or you could get a double cheeseburger.
Seeing the calories listed next to each item isn't likely to affect your decision, according to a new study being presented at the Experimental Biology 2013 meeting this week. But seeing the amount of time it would take you to work those calories off at the gym just might.
Researchers at Texas Christian University asked 300 men and women aged 18 to 30 years to purchase food from one of three fast food menus. All of the menus contained the same options, including burgers, chicken tenders, salad, French fries and desserts.
One group's menu had no labels of any kind. The second group's menu was labeled with the total calories in each item. The third group's menu was labeled with the number of minutes of brisk walking it would take someone to burn off the calories in the meal.
People who ordered off the activity-labeled menu ordered 139 fewer calories and consumed 97 fewer calories on average than those who ordered off the menu without labels.
There was no significant difference in the number of calories ordered or consumed between the group that ordered off the calorie-labeled menu and the group that saw no labels. There was also no significant difference between the group that ordered off the activity-labeled menu and the group that ordered off the calorie-labeled menu.
If consumers are aware of the number of minutes they'd have to exercise to work off the calories they are eating, they are more likely to order lower-calorie options. Although the difference in the study results was small, "a 100-calorie reduction on a daily basis could lead to some weight loss over the long term," senior researcher Meena Shah said in an e-mail. Shah mentored the study, conducted by graduate student Ashlei James.
Shah stresses that the results of this study need to be verified by other studies with a more diverse group of participants before policy recommendations can be made about restaurant menu labeling.
Do your research before ordering. "Readers should become aware of the amount of exercise it would take to burn the food calories consumed and make appropriate food choices," Shah said. "It would not be feasible for most people to exercise for one to two hours a day in order to burn the calories from a very high-calorie food item."
How Exercise And Other Activities Beat Back Dementia
Posted by Patti Neighmond on npr.org on April 15th
The numbers are pretty grim: More than half of all 85-year-olds suffer some form of dementia.
But here's the good news: Brain researchers say there are ways to boost brain power and stave off problems in memory and thinking.
In other words, brain decline is not necessarily an inevitable part of aging. "It's simply not pre-destined for all human beings," Bryan James tells Shots. He's an epidemiologist at the Rush Alzheimer's Disease Center in Chicago. "Lots of people live into their 90s and even 100s with no symptoms of dementia."
So what can you do to increase the odds? Neuroscientist Art Kramer, who directs the Beckman Institute for Advanced Science and Technology at the University of Illinois, has a number of suggestions. First and foremost, Kramer says, is to exercise. Research shows it's the best thing you can do for your brain.
Kramer did a study in which he scanned the brains of 120 older adults, half of whom started a program of moderate aerobic exercise — just 45 minutes, three days a week, mostly walking. After a year, the MRI scans showed that for the aerobic group, the volume of their brains actually increased
What's more, individuals in the control group lost about 1.5 percent of their brain volume, adding up to a 3.5 percent difference between individuals who took part in aerobic exercise and those who did not. Further tests showed that increased brain volume translated into better memory.
The findings support earlier animal research in which rodents that were exercised had a number of favorable physiological changes, Kramer says. They had more new neurons, stronger connections between neurons, and increased blood supply to a number of regions in the brain.
Rachel Whitmer, a researcher at Kaiser Permanente in Northern California, agrees that it's important to exercise your body to ensure the health of your brain. It's not just getting adequate exercise, Whitmer says, it's also "maintaining good blood pressure, levels of cholesterol and a healthy weight," and remembering that "what's good for the heart is good for the brain."
What about mental exercises? Kramer says the evidence isn't nearly as conclusive, but keeping your brain active can't hurt.
The brain loves novelty, so if you do crossword puzzles, try shifting to a different type of puzzle — Sudoku, for example, he says. Or learn a new language. Play a new instrument.
And go out with friends. James recently published a study looking at the social lives of about 1,100 adults over 80. He asked them about going to restaurants and sporting events, playing bingo, doing volunteer work and other activities.
Individuals were followed for up to 12 years. Those with busy social lives were half as likely to develop dementia, compared with those with minimal social activities.
In another study, James looked at a different measure of activity — something he calls "life space." He added up how often people got out of their bedroom, went out of their house, traveled out of their neighborhood or out of town. "The people who never left their home — even though they didn't seem to have any cognitive problems when we started following them — were twice as likely to develop Alzheimer's disease" over five years, James says.
And finally, there's the popular notion of brain food. There's some evidence suggesting that omega-3 fatty acids, found in fish, and antioxidants, like vitamins C and E, found in vegetables, may help nourish the brain.
Putting it all together, Kramer jokingly suggests that the best advice might be to join a book group that walks and drinks red wine while talking about the book. Red wine contains antioxidants, Kramer notes. You'd be discussing a stimulating topic with good friends while exercising your body. "How can you beat it?" he says. "It's got all four!"
How'd you like to get paid to lose weight? Financial incentives can help improve your odds of dropping pounds, according to a new study.
Researchers at the Mayo Clinic followed 100 Mayo employees over the course of a year as they took educational classes on how to eat healthy and lose weight.
The employees were broken up into several groups - some of which got financial incentives to shed the pounds and others that just got the classes.
"We found that people who receive financial incentives tended to stick with the healthy behaviors we all wish we would do more often," said lead study author Dr. Stephen Driver, an internal medicine resident at Mayo Clinic.
"At 52 weeks, those in the financial arm of the study had lost an average of about 9 pounds," he said, "as compared to those who didn't receive financial incentives, who lost about 2 pounds."
Each participant received $20 for every pound they lost, but they also had to pay $20 for every pound they gained. Driver says the move wasn't just punitive; it was both an added incentive to lose weight and a way to fund the program.
"About 86% of large employers are already offering some kind of financial incentives to help employees reach their health goals," Driver said. "But one problem employers run into with financial incentives is that they can be expensive. Part of our model was to allow the so-called 'losers' to fund the 'winners,' and I think that can help things to be more sustainable."
This study is not the first to show the link between financial incentives and improved weight loss, but with one year of follow up, it is the longest.
Driver did point out one limitation of this particularly study design:
"Because it was research, everybody knew which group they were in," he said. "There may have been a higher proportion of dropouts in the non-incentive group."
Why? Because they knew there was no pot of gold at the end of the rainbow, which may prove the point of the study even more.
"I think the message is financial incentives can be an important part of the puzzle, and an important tool to help keep you motivated.
Sleep Helps Mental Health, TooExercise Helps You SleepRegular Aerobic Exercise May Help Insomniacs “By improving a person’s sleep, you can improve their physical and mental health,” she says. “Sleep is a barometer of health, like someone’s temperature. If a person says he or she isn’t sleeping well, we know they are more likely to...
If you’re a gym goer or a trail runner you may have seen people wearing knee-high socks, tights or sleeves while exercising. But does this skin-tight clothing actually provide any real benefits?My interest in this topic started two years ago when I wore a set of calf sleeves while preparing for a 10K mud run. I had strained my left calf when I rolled my ankle during a trail...
Article posted by Jessica Girdwain on cnn.health.com on May 28th, 2013
Ever wonder why you feel so great after you break a sweat? Turns out, exercise isn't just an effective flab-fighter -- it's a remedy for pretty much any troubling health issue you are facing: anxiety, insomnia, back pain -- even hot flashes.
"When it comes to preventing health problems, exercise is one of the best medicines we have," says Dr. David Katz, founding director of the Yale University Prevention Research Center.
But some workouts are better than others for healing what ails you. Try these active solutions:
A proven way to ease anxiety naturally is with a bout of cardio, says Michael Otto, co-author of "Exercise for Mood and Anxiety." Getting your heart pumping increases the release of mood-stabilizing neurotransmitters, like serotonin, norepinephrine and GABA, which is why you can feel like you're sweating off stress during Spinning class.
The good vibes continue: A study in the journal Medicine & Science in Sports & Exercise showed that doing 30 minutes of moderate-intensity exercise (jogging, not sprinting) makes you more resilient against stressors hours later, like preparing for that big meeting with your boss.
And over the long term, "people who work out consistently report less overall stress, anxiety and depression," Otto says.
Your fitness Rx: Do a quick blast of cardio on the morning of a hectic day, or to unwind at the end of one. If possible, take it outside -- numerous studies show that fresh air provides a big mood boost.
Instead of leaning on caffeine (which can prevent you from falling asleep later, causing drowsiness again the next day), get moving. Folks who meet the recommended physical activity guidelines of 150 minutes a week are 65% less likely to feel tuckered out during the day, a 2011 study found.
"Exercisers fall asleep faster, suffer fewer middle-of-the-night wake-ups and have a reduced risk of sleep disorders," says study co-author Brad Cardinal, co-director of the sport and exercise psychology program at Oregon State University.
Translation? You'll snooze more soundly and feel more energized on the go.
"We aren't sure why activity primes your body for sleep so well, but it's likely a combination of factors, including lowering your core body temperature, increasing the sleep-promoting hormone melatonin and supporting a biological need to restore energy levels and repair cells and tissues when you sleep," Cardinal says.
Your fitness Rx: Aim for 150 minutes per week of moderate activity. Try to work in some yoga; a 2012 study found that practicing yoga along with deep-breathing techniques relieved insomnia within four months. Wrap up your workout at least three hours before you hit the sack: Exercise can be too stimulating near bedtime.
The supporting muscles around your spine become less resilient with age; sitting hunched over a computer all day weakens them further. But the new thinking is that rest isn't usually the answer.
"Research has shown that a better fix, in most patients, is strength training," advises Wayne Westcott, an exercise scientist at Quincy College in Massachusetts. "It can lessen pain by 30 to 80% in 10 to 12 weeks."
Developing your lower-back, abdominal and oblique muscles takes pressure off your spine and improves range of motion, both preventing and treating pain.
Your fitness Rx: Two or three days a week of strength-training exercises, focusing on major muscle groups (try the chest press, leg press and seated row) and lower-back and ab work (the lower-back-and-ab machine). Aim for two to four sets of eight to 16 reps each.
Low sex drive
Look no further than your local gym: In a Journal of Sexual Medicine study, women who hit the treadmill for 20 minutes were more physiologically aroused while viewing an erotic video than the group that didn't work out.
"Exercise increases circulation to every area of your body," explains ob-gyn Dr. Alyssa Dweck, co-author of "V Is for Vagina," and that makes us more game for bedroom action.
Mentally, regular workouts may help us get over body hang-ups, she adds. And the feel-good endorphins released during exercise can bust through fatigue or stress that drags down sex drive. (Having increased stamina won't hurt, either.)
Your fitness Rx: Add workouts that get your heart pumping and put you in touch with your body, like Latin dance or Zumba. Dweck also recommends yoga positions that increase blood flow to the pelvic area.
If you've been using willpower to resist those 3 p.m. chocolate urges -- and failing miserably -- try a little activity instead. Here's why:
"In the throes of a craving, your brain is saying 'feed me dopamine!' -- that neurotransmitter that taps into the reward center of your brain. You can satisfy the call with carbs -- or with exercise," says Dr. John Ratey, author of "Spark: The Revolutionary New Science of Exercise and the Brain."
Both fixes raise your dopamine levels significantly, but only one will have a favorable effect on your tush.
Your fitness Rx: When you get the vending machine crazies, take 15 minutes and go for a brisk walk, which was shown in recent research to be all it takes to short-circuit food cravings.
Weak immune system
Aerobic workouts are a natural cold-fighter, coaxing immune cells out of body tissues and into the bloodstream, where they attack invading viruses and bacteria, explains David Nieman, a professor at Appalachian State University, whose research shows that five days of cardio a week reduced sick days by 43%.
Your fitness Rx: Workouts that raise your heart rate can improve immunity. Good options: Jog, cycle or take a dance class. Or, try a circuit workout (with little or no rest in between exercises) for 30 minutes on most days of the week. (Avoid intense exercise beyond 90 minutes, since that can increase your risk of getting sick.)
That little commitment is all you need to score a big health payoff.
During menopause and the years leading up to it, 80% of women will suffer from symptoms such as hot flashes and night sweats. Exercise helps you maintain a healthy BMI -- crucial if you're feeling the heat, since overweight women report more severe symptoms -- and dials down stress, which can trigger flashes, says Dweck.
It doesn't take much: One 30-minute walk or run on the treadmill quelled hot flashes by up to 74% over a 24-hour period, according to a study published in the journal Menopause.
Your fitness Rx: Cardio is crucial if you're dealing with the big M. Aim for 30 minutes, five days a week.
Honor National Diabetes Month by Dedicating Yourself to a Healthy and Fit LifestyleDiabetes is the seventh leading cause of death in the United States. Almost 26 million Americans, both adults and children, battle this chronic, serious disease, which is a leading cause of kidney failure, heart disease, stroke, non-traumatic lower limb amputations and blindness.1According to the...