"The 5 Kings of Physical Performance"

4 Business Owners Who Want To Improve Mental Training For Peak Performance

Top Achievers Reveal the Mind Exercises they use to Excel in Business, Sports, and Life....

King 1. Build Confidence with Affirmations & Positive Self-Talk

King 2. Mental Practice & Imagery- Mental Practice in its simplistic form means repeating a task in your mind, without any movement from your body. Imagery is very specific and very focused type of mental practice.

King 3. Clear your mind with Breathing and Meditation- An Antidote for competitive Stress

King 4. Maximize Performance with Mental Snapshots and Visualization- Realize how your brain takes pictures.

King 5. Relaxation- The key to physical and mental skill development.

Learn How You Can Become a King of Your Mind, Body, & Spirit... Through Harnessing Your Mental Powers


Dear Fellow Business Owner,

The story of the 5 Kings of Physical Performance is not a Fairy Tale. As you've probably guessed its a parable about tried & true techniques and strategies used by Top Achievers, Athletes, & Business Owners who have excelled. The 5 Kings Kingdom of Physical Performance is a tool that works if applied and implemented. The surrounding wilderness is the rest of the world. The 5 Kings who guide their energies away from the wanderers and through the wilderness to Completion Wins!

By applying the use of the 5 step- process and letting all 5 Kings work together without getting in each others way in the exact order explained You can expect an overflowing Treasure chest of Jewels and the Shiniest Gold ever imagined possible!

Visit Now www.The5KingsOfPhysicalPerformance.com
To Receive Your Free Report From Your Fitness & Nutritional Expert Natalie Pyles or Call Now To Begin Your 5 Kings of Physical Performance Free Trial sessions at 1-800-681-9894 or fax to 623-399-4199
 

"Are You Tired Of Trying To Crack the Weight-Loss Code Yet?"

Dear Inspiring to be Fit and Healthy Friend,

You've probably lived with your exterior for three, four, maybe even 7-10 years or more and in that time a lot of "internal traffic" has taken its toll on your beliefs.

You just haven't found the right combination for your long-term Success yet... We Guarantee to move your interior and exterior look and feel like New, or there's no charge for our services! That's our Guarantee!

Here's how it works! We'll come to your home, office, place of business, or corporation, by appointment. First, we'll reassemble, re-discover, de-code, and decipher Your Hidden unique, divine DNA around your principles, values, and beliefs when it comes to Health and Fitness. If you judge that job successful, we'll continue to come on a month by month schedule. You continue to be the judge, step-by-step. You pay month by month for only what you approve, and during the next 3,6,9, or 12 months You get 1 Free session for every 12 sessions trained. For example in a typical client-Trainer-Nutritionist-Coaching program You train 12 sessions a month and add on 1 Coaching session and 1 Nutritional Counseling Session All FREE!

Like New again- With Our Break-thru Winning combination- No matter what!

We were recently called to one home where, we were hired to work with the Kids while the parents were away, the teenagers called it a " Get Fit n Play Party" the idea was to Discover the right instrument to play their own song through Physical Fitness, Nutrition, and Esteem. Let me tell you a few things will never be the same! Here's what the home owner, Mr. and Mrs. trusting parent on E. Rockingham Rd, said after our visits.


" When we saw our Teenagers after their Get Fit n Play Party, I just knew we'd have to buy all New educational Healthy & Fitness Lifestyle makeovers. I tried some other gimmicky programs I bought on TV, and it just made us all heavier, more un-healthy and worse. But in just a short amount of time, the team from Fitness Elements & Associates had us Amazingly Like New!"

Act Now- Call us today at 1-800-681-9894 or Fax 623-399-4199 and....

Code 1. Schedule Your Free Consultation & Roadmap to your Success

Code 2. Destiny Code- You choose

Code 3. Prizm Code- Your Navigation Path

Code 4. Angel Code- You can't do it alone

Code 5. Star Code- Discovering Your perfect Instruments & tools, so you can sing Your own song to perfect Health!

Natalie Pyles/ Owner/ Health & Fitness Expert
Now Visit WWW. Crack The Weight-LossCode.com
 

"Why You Might Be Ignoring A 900 Pound Gorilla!"

'7 Warning Signs Of Early Onset Diabetes.... That You Probably Haven't Noticed'

New Gorilla Weight-Loss Method Of Keeping Your Health & Fitness Under Control...

1. " Pre- diabetes" blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes

2. Resent research has shown that some long-term damages to the body, especially the heart & circulatory system, may already be occurring during pre-diabetes. Yikes...!

3. Diabetes & pre- diabetes occur in people of all ages and races , some groups have a high risk for developing the disease than others. Diabetes is more common in African Americans, Latinos, Native Americans, & Asian Americans/ Pacific Islanders, as well as aged populations.

4. There are two different tests your doctor can use to determine whether you have pre-diabetes: the fasting plasma glucose test (FGP) or the oral glucose tolerance test (OGTT). The blood glucose levels measured after these tests determine whether you have a normal metabolism, or whether you have pre- diabetes or diabetes. To find out more call me at 1-800-681-9894 or e-mail me at fitnesselementsassociates@yahoo.com

5. Pre- diabetes is a serious medical condition that can be treated. The good news is that the recently completed diabetes prevention program study conclusively showed that people with pre- diabetes can prevent the development of type 2 diabetes by making changes in their diet and increasing their level of physical activity.

6. DPP showed that some medications may delay the development of diabetes, diet and exercise worked better.

7. Just 30 minutes a day of moderate physical activity, coupled with a 5-10% reduction in body weight, produces a 50% reduction in diabetes.

Stop! " Turn Back The Clock" In The Meantime Be Proactive And Commit To Your Health, Fitness and Wellness.


Sincerely Your Friend In Health & Fitness,

Natalie Pyles
Health & Fitness Expert, Nutritionist, Wellness Coach, Author & Speaker

"10 Reasons To Hire A Certified Personal Fitness Trainer!"


1. Motivation
Personal Trainers wear many hats, serving not only as coach, but also as an educator, confidant role model and a major source of motivation and encouragement.

2. Consistency
Do you find it difficult to stick to your program? Scheduling regular appointments with a personal trainer helps eliminate any excuse you may come up with for not exercising.

3. Safety
Are you unsure about how to use the chest press machine at the gym, or how to perform walking lunges without hurting your knees? A personal trainer will show you how to exercise safely (including which exercises to avoid), and instruct you on the proper and safe use of exercise equipment.

4. Individualized Instruction
An exercise program that works for one person may not work for another. A personal trainer will develop the most effective program for you based on your fitness evaluation results and personal goals.

5. Effective Workouts
Today's hectic lifestyles mean you don't have to waste on ineffective exercise routines. Personal trainers help maximize your time by providing workouts designed to meet your goals quickly and efficiently.

6. Supervision
Personal attention during exercise is the primary function of personal trainers. Need someone to spot you while you do pull-ups? Looking for feedback on your running form? That's what your personal trainer is for: to observe, assist and if necessary, correct as needed.

7. Sports-Specific Training
Many amateur and professional athletes work with a personal trainer during off-season to prepare themselves for in-season competition. Whether you want to shave some strokes off your golf score or beat your brother-in-law at tennis, a personal trainer can tailor your program to your sport of choice.

8. Injury Rehabilitation
Injuries and accidents can prevent you from participating in your favorite activities. An experienced personal trainer, however, can make the road to recovery a smooth one by recommending exercises that emphasize overall muscular balance to prevent future injuries.

9. Special-Needs Training
Research confirms that individuals with health challenges such as diabetes, asthma, osteoporosis, or heart disease benefit greatly from regular physical activity. These conditions, however, can make exercising safely a challenge. Many personal trainers are experienced in designing programs that address the special needs of these and other conditions.

10. Ego Boost
It's a fact- feeling good makes you look good, and vice versa. Not only can personal trainers help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.


By,

Natalie Pyles
Owner & CEO of Fitness Elements & Associates LLC.

Fitness & Nutritional Expert, Wellness Coach, Author, & Speaker

1-800-681-9894 0r Fax 623-399-4199 Call For Your FREE Personal Training Session and Nutritional Consultation & " Ultra Body PUMP-kin Workout" FREE Report Today!
 

" Why The Importance Of Nutrient Timing Can & Will Affect Your Fat-Loss & Weight Loss Results!"


You’ve probably heard that breakfast is the most important meal of the day. While this is difficult to refute, pre- and post-workout nutrition are tied for a close second, with peri-nutrition just a nose behind. Refueling immediately post-workout is probably not a new concept. Working out depletes glycogen (the storage form of carbohydrate) and promotes protein breakdown (catabolism). Eating the proper nutrients soon after a workout will help replenish this glycogen and enhance protein building (anabolism). Always remember that working out is merely a stimulus needed to enhance muscle growth and recovery. However, it’s the actual time between workouts when your muscles grow.

The late Mike Mentzer always used a great analogy when discussing training. Lifting weights is like digging a hole in your muscles: if you continue to train and train without allowing for adequate recovery, the hole, per se, will only get bigger. Although he was speaking more in terms of overtraining, this same philosophy can be adopted to nutrition.

If you continue to train and don’t feed your body the nutrients it needs (adequate energy via high nutrient macronutrients), the hole will continue to grow deeper. Refueling the body allows for growth (i.e., you fill the hole from training with new lean body mass). Ultimately, over time this hole will not only “fill in” but will begin to overcompensate by overflowing or growing larger by building more lean body mass. Make sense? Extrapolating this example to nutrition and what you now know happens during rest, you should be well-aware that refueling your body around your workouts is crucial for recovery and optimal performance. Since this is not a new discovery, this article will concentrate more on pre- and post-workout nutrition. Several recent studies have demonstrated the importance of this concept, so let’s take a look.

As I mentioned, training results in muscle protein breakdown. Therefore, it makes sense that the higher the baseline protein status, the less negative impact training would have. To look at this simplistically, if you start at 100 percent protein status and go down to 50 percent from training, it would be better than starting at 50 percent and going down to 0 percent from training. In the second example you would always be trying to get up to 100 percent, whereas if you consistently fed your body the nutrients it needs, you would be better off.

A recent study investigated whether ingestion of a supplement (six grams of essential amino acids and 35 grams of sucrose) taken immediately before or after a training bout would alter the net protein balance in muscle. Interestingly, the authors noticed a significantly greater increase in those taking the pre-workout supplement compared to those taking a post-workout supplement. It appears that the mechanism here is there were more amino acids (remember, these are the building blocks of protein) available for the working muscle. Moreover, this effect carried over so that there was enhanced availability of amino acids for at least the first hour of the workout. So, you ask, “What if my workouts last more than an hour?”

Well, maybe it’s time to re-feed your body some more nutrients during your workout. Why should you hinder your workout because your muscles are tired, hungry and just plain beat up? Race car drivers have the fastest, top notch cars available. However, during the Indy 500, they need to stop to refuel. Think of your muscles as race cars. If you don’t give them the fuels they need, they won’t perform.

So now the question is not only if you should feed your body before and/or during a workout, but what should you feed your body at these times. As I discussed in the previous study, participants received six grams of essential amino acids (equivalent to approximately 12 to 15 grams of whole proteins) and 35 grams of sucrose (carbohydrate). In terms of protein, there are obviously a million choices. But I don’t think gnawing on a filet mignon on your way to the gym is intelligent. As you are all aware, there are also a number of protein powders available (i.e., whey, casein, soy, etc). Furthermore, the processing of these proteins differs too (hydrolysates, isolates and concentrates). Wow, this is starting to get a bit technical. Let’s cut to the chase.

Studies have shown that whey protein, when consumed independent of any other foods, is absorbed more rapidly than casein protein. Although most of the time foods are often combined with one another, it’s safe to say whey is generally absorbed more rapidly. In terms of the various processing methods, taking one over the other will not make or break your muscle gains. Therefore, if taking a protein supplement prior to a workout, it would be best to take a quality whey protein supplement. Similarly, if taking a product during or after a workout, whey would take the cake. This is because you want a protein that’s rapidly available to your muscles. You don’t want to be sitting at the gym with a stomach full of protein powder sloshing around. Try a set of squats like that! With that said, mixing whey protein with some carbohydrates (either via powder or your favorite carbohydrate product) would be wise.

There are a number of pre-designed formulas on the market. In general, it would be best to stick with a carbohydrate: protein ratio of approximately 3 or 4:1 (e.g., for every 30 or 40 grams of carbohydrate, you should have 10 grams of protein). This could be a great thing to drink slowly on the way to the gym and continue to sip throughout your workout. Then, be sure to consume sufficient energy immediately after your workout and continue to re-feed your body throughout the day. Of course, whole foods provide more nutrients than any supplement can provide, but carbohydrate: protein supplements are much more applicable and easily digested, so they are useful immediately before, during and after workouts.

So now let’s get back to the frequency of eating statement from the beginning. Utilizing the recommendations from my last piece on meal frequency, plus those in this column, one would be eating about six to eight times per day for men and 5-6 times a day for women. Without getting into meal specifics, here’s an example of a day:

• Meal 1 - Breakfast

• Workout

• Meal 2 Post Workout/ Snack

• Meal 3 - Lunch

• Meal 4 - Afternoon snack

• Meal 5 - Dinner

• Meal 6 - Evening snack

Of course, when I use the word “snack,” I am referring to a nutrient dense food, such as low-fat yogurt, fruit, etc. rather than what most Americans consider a snack. As long as your energy intake is sufficient for muscle growth and enhanced recovery, but not so high it’s resulting in fat storage, you’re on the way to a new you. The best judge of that is the mirror, not the scale or anyone else. Only you can set goals for yourself and shoot to achieve those. Don’t let anyone or anything get in your way.


Your Friend In Health & Fitness,


Natalie Pyles

Fitness & Nutritional Expert, Wellness Coach, Author, Speaker

Call For Your Free Consultation Now & Get The Results & Success You Deserve! 1-800-681-9894 or Fax 623-399-4199
 

"How You Can Manage Your Stress with Eastern Arts"


If you haven’t noticed by now, stress is everywhere. The way your clients perform and respond to your exercise programs will depend on their ability to cope with stress.

In my own personal research, I have found that many of the top strength and conditioning facilities are monitoring stress levels of their athletes through adrenal stress tests. This is actually a very simple process, and the information gathered with this test is the cornerstone of any strength and conditioning program. Typically, the results of such tests are given in a graph as well as hard numbers that correspond to statistical norms. These are always nice to have for a couple of reasons: they will dispel any doubts your client may have, and you will be able to easily monitor success.

The only real way to monitor stress levels is through a 24-hour saliva test. In this test, the subject submits saliva into a vial at specific times of the day. Usually, the subject is required to make this submission four or more times a day with each submission in its own vial. The test is designed to measure hormone levels in the saliva at various times in the day (for more, see my article on circadian rhythms, under "related articles" at right). A great web site for locating laboratories that do saliva testing and a list of doctors familiar with the test is www.adrenalfatigue.org. It is best to get help with these clients at first.

Once you have successfully identified your client's stress response cycle, you are now ready to help them heal themselves. This is where holistic knowledge of stress management is essential, in the forms of Qigong, Tai Chi and yoga.


Qigong

Pronounced “chee-gung,” Qigong is a 3,000 year old system of self-healing developed by the Chinese. It is a gentle exercise that combines breathing, movement, posture and mental energy in a process designed to balance and unify the body, mind and spirit. Qigong is based on “Chi” or lifeforce/internal energy. “Qi” naturally flows throughout the human body, and it is this idea that lifeforce flows through the entire body that is the cornerstone of Chinese medicine, martial arts, acupuncture and medicine. “Gong” is loosely translated as “work” or “effort.” By channeling this energy, it may be used for stress management or virtually anything else for that manner. There are millions of people worldwide who practice Qigong who serve as empirical evidence for its power.

The Chinese practice Qigong daily to help a variety of diseases including but not exclusive to chronic pain, diabetes, cancer and high blood pressure. Furthermore, possibly the most important aspect of Qigong is that it involves the whole person unlike Western medicine, which typically treats only the disease. After one case study involving a man with multiple maladies, all of which were improved after an intensive Qigong workshop, the investigators concluded that the simultaneous recovery from so many conditions and symptoms could not be explained by known medical theory.

According to the Chinese, good health stems from well-balanced qi that flows freely. When qi is not in harmony, physical and mental disease results. Qigong uses the mind, breath and movement to restore the flow of qi to a healthy balance. The focus of Qigong is improving one’s ability to access, use and move qi throughout the body. There are thousands of Qigong exercises, and different exercises may focus on certain body parts or achieve a specific purpose.

Qigong can be learned through books and videos or from a teacher. In the beginning, it is recommended to find a qualified Qigong instructor. There are no national standards for Qigong instructors, so do your research. Learn about your (potential) instructor’s background. Is he or she a member of any national or international Qigong organizations? Has he or she trained with a well known Qigong master? How established is the practice of the instructor?

A typical Qigong class might start with a gentle warm up, followed by Qigong exercises. The Qigong exercises consist of movements, breathing techniques and visualization techniques, ending with deep relaxation.


Tai Chi

Tai Chi (Chuan) is a very similar form of exercise with many similar benefits. It is generally considered to be less simple and less specific than Qigong. Tai Chi is a series of movements that are either performed slowly for health and healing or quickly for self defense. The Chinese characters for Tai Chi Chuan can be translated as the "Supreme Ultimate Force." The notion of "supreme ultimate" is often associated with the Chinese concept of ying-yang, the notion that one can see a dynamic duality (male/female, active/passive, dark/light, forceful/yielding, etc.) in all things. "Force" (or more literally, "fist") can be thought of here as the means or way of achieving this yin-yang, or "supreme ultimate" discipline.

Tai Chi, as it is practiced in the West today, can perhaps best be thought of as a moving form of yoga and meditation combined. There are a number of so called forms (sometimes also called "sets") that consist of a sequence of movements. Many of these movements are originally derived from the martial arts (and perhaps even more ancestrally than that, from the natural movements of animals and birds), although the way they are performed in Tai Chi is slowly, softly and gracefully with smooth and even transitions between them.

For many practitioners, the focus in doing them is not, first and foremost, martial but as a meditative exercise for the body. For others, the combat aspects of Tai Chi are of considerable interest. In Chinese philosophy and medicine, there exists the concept of "chi," a vital force that animates the body. One of the avowed aims of Tai Chi is to foster the circulation of this "chi" within the body. The belief is that by doing so, the health and vitality of the person are enhanced. This "chi" circulates in patterns that are closely related to the nervous and vascular system and thus the notion is closely connected with that of the practice of acupuncture and other oriental healing arts.

Another aim of Tai Chi is to foster a calm and tranquil mind, focused on the precise execution of these exercises. Learning to do them correctly provides a practical avenue for learning about such things as balance, alignment, fine scale motor control, rhythm of movement, the genesis of movement from the body's vital center and so on. Thus, the practice of Tai Chi can in some measure contribute to being able to better stand, walk, move, run, etc. in other spheres of life as well. Many practitioners notice benefits in terms of correcting poor postural, alignment or movement patterns that may contribute to tension or injury. Furthermore, the meditative nature of the exercises is intrinsically calming and relaxing.

Because the Tai Chi movements have their origins in the martial arts, practicing them does have some martial applications. In a two person exercise called "push hands," Tai Chi principles are developed in terms of being sensitive to and responsive of another person's "chi" or vital energy. It is also an opportunity to employ some of the martial aspects of Tai Chi in a kind of slow-tempo combat. Long time practitioners of Tai Chi who are so inclined can become very adept at martial arts. The emphasis in Tai Chi is on being able to channel potentially destructive energy (in the form of a kick or a punch) away from one in a manner that will dissipate the energy or send it in a direction where it is no longer a danger.

Tai Chi also has a long connection with the I Ching a Chinese system of divination, particularly among Eastern practitioners. There are associations between the eight basic I Ching trigrams plus the five elements of Chinese alchemy (metal, wood, fire, water and earth) with the 13 basic postures of Tai Chi created by Chang San-feng. There are also other associations with the full 64 trigrams of the I Ching and other movements in the Tai Chi form.


Yoga

Yoga is the oldest system of personal development in the world encompassing the entire body. By definition, yoga is a means of joining. It is the union between a person’s own consciousness and the universal consciousness. Yoga combines breathing, meditation and exercise as a means to unify the mind and body.

Breath control is used to improve health, and the exercise is designed to control the glandular system. Once the mind is properly prepared by exercise and breath, it is ready for meditation. The achievement of a quiet mind is essential for freedom of stress and able body. Yoga is composed of five principles, and there are six branches. The principles are relaxation, exercise, breathing, nutrition and meditation. The six branches of Yoga, Hatha, Bhakti, Raja, Jnana, Karma and Tantra. For all purposes, these branches and principles should not be looked at as mutually exclusive as each has an important role in this entire process. This process is really quite simple. Consider your client, the stressed out office employee. With yoga, his first step is to become relaxed. Because stress is positively correlated to disease, relaxation must be the first step in restoring energy. Breathing exercises (pranayama) and meditation/visualization are cornerstones to relaxation. What follows next are the Asanas or postures of yoga. These are designed to help balance the mind and body by multiple processes.

First, they increase blood flow. Second, the postures are designed to apply pressure on organs and glands, creating a massage effect. Finally, the breathing and visualization assist in energy direction. Furthermore, by assisting in and maintaining proper spinal range of motion, nerve supply to the body is optimized.


Behavior Modification

From the aforementioned strategies of stress and lifestyle management, many of the practices in Western society were born. At any major bookseller, one can find a plethora of self help books discussing various protocols for stress reduction and management. Typically, this is a three step process. Each step has many components, but the foundation remains. These steps are: Change your thinking, change your behavior and change your lifestyle. They do not need to be followed in that particular order. In fact, I have personally seen many clients not be able to change their thinking until they changed their behavior. Sometimes, the cart has to go in front of the horse, but for simplicity, I will discuss each in the presented order.

For an individual to change his thinking, typically a lot of repetitive work is involved. Eastern philosophers of yoga certainly recognized this in their methods of meditation. Now Western therapists use the same techniques. Learning a new way of thinking is akin to any learning experience. Practice, practice, practice. Your clients have to tell themselves how they want to think over and over again. If they want to be relaxed when they are stressed, then they need to tell themselves that they are relaxed, and they need to visualize their own relaxation.

An important notation is something I learned from Paul Chek: “Only perfect practice makes perfect.” Make sure when your clients are practicing thought process modification, they do not allow themselves to get distracted. Distraction allows the cleansing waters to become muddy. One technique to remedy this is to visualize and speak out loud (your client may want to do this in private!). If your client becomes distracted, then his speech will be altered. It is almost impossible to think about one thing and talk about another.

Behavior modification is easier than thought management in that the evidence as such is, well, evident. Either your client has changed or he has not. However, the process can be very difficult. Ask any smoker who is trying to quit. It’s easy to tell, though, the smoker who is successful in his efforts to quit: he doesn’t smoke anymore.

There are five categories to behavior modification: be assertive, time management/organization, ventilation, humor and diversion/distraction. When your client is beginning a behavior modification process, the first stem is to recognize that he is responsible for his behavior. One has to know how he got into a mess to get out of a mess. If your client accepts the responsibility of the problematic behavior, he then has the power to change the behavior. Be warned, however, that this is a very, very difficult process for most people. I strongly suggest you get help from a qualified, licensed therapist with this.

Finally, there is lifestyle management. In many ways, lifestyle management is a hybrid of thinking and behavior modification. It also most closely mirrors the philosophies outlined in Qigong, Tai Chi and yoga. For example, when your client begins eating according to his metabolic type and drinking adequate amounts of water, life will likely become more manageable.

Some final words on stress management and its associated strategies: don’t let your clients let their strategies become sources of stress. More than once, I have had to explain to a client that these are guidelines for when they became stressed because they, for instance, woke up late and could not meditate one morning. Also, you as the hired fitness professional need to walk the walk. If you are not a testament to your own teachings, your clients will see the insincerity in your eyes and failure is certain. Be able to show them how well your theories work!

By,

Natalie Pyles

Fitness & Nutritional Expert

References:

1. Chen KW and Turner FD. A case study of simultaneous recovery from multiple physical symptoms with medical qigong therapy. J Altern Compliment Med. 2004 Feb; 10(1): 159-62.
2. www.qigong-alliance.org
3. www.abc-of-yoga.com
4. www.holistic-online.com
5. www.healthexcel.com

"How To Slow Down Aging With Interval Training"


Slow Down Aging With Interval Training

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The key to keeping strong and healthy as you age lies inside your fitness shoes....

As we age, our hearts beat more slowly and pump less blood. Our lung capacity also decreases. These changes result in decreased maximal oxygen consumption, which causes less oxygen to reach muscles. Oxygen is the life fuel for muscles; without it, they simply cannot work. The decrease in muscle oxygen consumption is one of the main reasons why we slow down, grow weak and lose stamina as we age. Without speed, strength and stamina, we cannot do the basic activities of daily living that allow us to enjoy life, maintain health and remain independent. Maximal oxygen consumption peaks at age 35 and begins to decrease between 50 and 60 years of age, with the greatest decrements occurring after 60 (Tanaka & Seals 2008).

All of us will age. However, recent research shows that regular aerobic exercise can decrease biological age by 10 years or more (Shephard 2008). One of the ways aerobic exercise decreases biological age is by improving mitochondria function (den Hoed et al. 2008). Mitochondria in cells are organelles that are responsible for energy production. They transform energy into a chemical form that the cells can use. Cells can produce more energy when mitochondria are efficient. To illustrate this principle, consider when a person gets cut and new skin grows to cover the wound. A wound that heals quickly is an indicator of good health, just as a wound that heals slowly or not at all is an indicator of poor health or disease. The same principle can be applied across all cells: where mitochondria function is enhanced, the corporeal cells turn over, regenerate (where applicable) and function at a higher level for a longer period of time. Furthermore, activity level correlates with improved mitochondria function. The harder a person exercises, the greater are the mitochondrial changes, leading to a bigger reduction in biological age over the life span.

Interval training is one of the most effective ways to exercise at a high enough intensity to significantly increase oxygen demands and ultimately slow aging (Wright & Perricelli 2008). (See this issue’s Research column—“Yes, Resistance Training Can Reverse the Aging Process” by Len Kravitz, PhD—for more on this topic.) Intense exercise is defined as “going all out.” Interval training consists of short bursts of going all out followed by brief periods of active recovery. In contrast to steady rate training, defined as exercising at a steady heart rate, interval training allows us to exercise briefly at a high intensity in order to force the body to adapt in ways that slow aging. Typically, high-intensity exercise is associated with high-impact exercise, like jogging, rope jumping or high-impact aerobics. But high-impact exercise is associated with musculoskeletal injury. So the dilemma for fitness professionals is how to exercise clients at a high enough intensity to slow aging, yet do so safely and within each client’s limitations. One study addressed this dilemma by looking at the risk of injury during fast versus incline treadmill walking. Results showed that injury risk was associated with fast walking (speed), not incline or overall exercise intensity (Carrol et al. 1992).

Incorporating Interval Training

The key to incorporating interval training into workouts is to manipulate a few simple variables that fitness professionals work with every day. Here are the variables:

Speed. Increasing speed, or the velocity of movement, is an obvious way to boost intensity. However, speed can cause injury and should be used to increase exercise intensity only with conditioned clients who are free from musculoskeletal injuries.

Incline. Adding incline, along with resistance, is an alternative way to increase intensity on most cardiovascular equipment. A change in incline changes the mechanics of movement by incorporating additional muscles or increasing output, both of which increase how hard the heart works and what the maximal oxygen consumption is.

Resistance. The greater the resistance, the harder the muscles work to move the bones. This variable can be manipulated by increasing resistance on cardiovascular machines or by incorporating load, which is added weight. For example, a squat without weight is unloaded; in a squat with dumbbells, the load is the weight that the dumbbells add. The greater the load, the harder the muscles work and the more demand there is for oxygen.

Relationship to Gravity. One of the most effective ways to train is to use body weight against gravity; for instance, by incorporating jump push-ups or squats into a workout.

Range of Motion (ROM). A muscle works harder with a full- versus a small- ROM movement. For example, given the same weight, a biceps curl is much more difficult when it is done through full ROM than when it stops halfway at 90 degrees of flexion. Another example is step climbing; it is much more difficult to climb three steps per stride than it is to climb one step, and much harder to step up 12 inches versus 6 inches. At the greater height, the leg ROM is fuller, requiring more muscle work and forcing the heart to work harder.

Impact. Impact is most commonly associated with sustained, high-impact activities like jogging, but plyometrics (explosive movements such as hopping and jumping) are effective for adding impact moves in a nonsustained manner. Including a plyometrics component can increase the intensity of almost any exercise. However, incorporating plyometric moves calls for the same care that is needed when speeding up an exercise.

Lower Alternating With Upper. A simple way to increase intensity and then recover is to alternate a lower-body exercise like a lunge with an upper-body exercise like a dumbbell shoulder press. This strategy is particularly effective for deconditioned clients. The lower-body exercise increases the heart rate, while the upper-body work allows a brief recovery.

The best way to interval train is to keep it simple by changing one variable at a time; for example, increasing resistance on the elliptical trainer and maintaining speed, or increasing incline on the treadmill and maintaining speed. The key to remember is that it makes no difference to the body which variable changes. All that matters is that the muscles work harder, oxygen demand increases, the heart rate goes up and thereby aging slows.

The big issue with interval training is how long to spend in the all-out phase versus the recovery phase. All-out efforts cannot be maintained for long; how long each all-out interval can be maintained depends on intensity and heart rate. The goal should be to sustain high-intensity exercise for 30 seconds to 1 minute. “High-intensity” is anything that makes the heart work at 85% of maximum or higher. However, 85% may not be feasible for all clients, and you may need to modify intensity levels. The recovery time is proportional to the intensity and the length of the all-out phase. For example, 1 minute at 85% should require 2–3 minutes of recovery. Sticking to the exact time increments is not nearly as important as simply incorporating short bursts of high-intensity exercise in training sessions.

Factors to Consider

Age and Weight

Aging is associated with many changes in the body. Particularly relevant to fitness professionals are the mechanical factors that change with age and influence how intensely a person can safely exercise. Age-related musculoskeletal changes include decreases in muscle mass, joint cartilage, bone mineral density (BMD), and elasticity of tendons and ligaments. All persons over 40 show some sign of degenerative joint disease (National Council for Physical Activity & Disability). This is due to cartilage deterioration with age and normal wear and tear. The severity of joint disease varies from person to person, based on lifestyle and genetic factors. Notably, being overweight contributes greatly to joint disease because there is greater total force and stress acting on joints during exercise.

Since physical activity itself contributes to joint deterioration, another factor to consider is the total force acting on joints during different types of exercises. For example, a common popular treadmill allows exercisers to walk downhill (on a decline). It is attractive to users because a decline makes the exercise easy to do at higher speeds, but this ability comes at the expense of the knees. Loading the knees on a decline should be avoided, as this can exacerbate knee joint deterioration. When designing interval exercise programs, it’s important to bear age and weight in mind and, when appropriate, to use equipment like seated cardiovascular machines and exercises that minimize joint stress.

Gender

According to the International Health, Racquet & Sportsclub Association, two of the most significant industry changes between 1987 and 2005 were the growth in the population of members over 55, and the fact that by 2005, women accounted for 57% of all members. These data indicate that a significant portion of personal fitness clients will be women over 55. This population is the most susceptible to injury from high-impact activities, given the general loss in BMD associated with aging. With this in mind, it’s critical to know the health history of clients, and to choose an interval training program that is congruent with their joint and bone health.

Motor Coordination and Balance

Typically, to increase the intensity of an exercise, the movement will become more difficult, requiring total body coordination, greater core work and better balance. To illustrate this point, think about the difference between exercising on the step climber while leaning on the handles versus doing the same workout hands-free. The exercise is more difficult without support because maintaining the step pattern requires coordination, core strength and balance. Also, if a client has a problem walking on a treadmill without touching the front or side rails, it won’t work to increase the speed or incline; instead he can move to a recumbent or standard bike or a seated elliptical machine to safely increase intensity.

Regular, high-intensity exercise can slow aging by more than a decade. Interval training is the easiest and most effective way to incorporate high-intensity exercise into any exercise program. The key is to choose exercises that use large muscles, are done in a way that is biomechanically correct and will get the heart pumping to increase maximal oxygen consumption.

SIDEBAR: Tips to Guide Your Clients’ Interval Workouts

Use correct biomechanics to increase exercise intensity. For example, jogging on the toes is biomechanically incorrect and displaces force from the largest muscles of the body (quadriceps, hamstrings) to the toes. The same is true if clients lean forward on the elliptical machine. By standing up straight they use the large gluteal muscles.

Use basic, simple movements to decrease learning time and reduce the like­lihood of incorrect biomechanics.

Use gross movements like step climbing to work the largest muscles, which consume the most oxygen.

Use compound movements for your intermediate and advanced clients; for example, combine a lunge with a biceps curl or a squat with an overhead press.

Use the building blocks principle. To illustrate this principle, start with a stationary lunge, then move to a walking lunge, and from there add dumbbells or even plyometric drills to escalate the level of difficulty.


By,


Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker


References:
Amy Ashmore PhD
 

"New Updated Physical Activity Guidelines for Older Adults - Part 1"

On August 1, 2007 the American College of Sports Medicine (ACSM) and American Heart Association (AHA) unveiled updated physical activity recommendations for healthy adults ages 18 to 64 years and companion recommendations for those ages 65 and older. The companion recommendations extend to adults ages 50 to 64 years who have chronic health conditions or functional limitations that impact their fitness, physical activity or ability to move.

These guidelines state that all healthy adults ages 18 to 65 years need moderate-intensity aerobic physical activity for at least 30 minutes on five days each week or vigorous-intensity aerobic physical activity for at least 20 minutes on three days each week.

Further, adults will benefit from performing activities that maintain or increase muscular strength and endurance for at least two days each week. It is recommended that eight to 10 exercises using the major muscle groups be performed on two non-consecutive days. To maximize strength development, a resistance (weight) should be used for eight to 12 repetitions of each exercise resulting in willful fatigue.

The preventive recommendation specifies how adults, by engaging in regular physical activity, can promote and maintain health and reduce risk of chronic disease and premature death.

The companion recommendations similar to the updated ACSM/AHA recommendations for adults is specifically applied to adults aged 65 and older and adults aged 50 to 64 with chronic conditions or physical functional limitations (e.g., arthritis) that affect movement ability or physical fitness.

The recommendations are an update and clarification of the 1995 recommendations from the Centers for Disease Control and Prevention (CDC) and ACSM on the types and amounts of physical activity needed by healthy adults to improve and maintain health. The intent is to provide more comprehensive and explicit public health recommendations for adults based upon available evidence of the health benefits of physical activity.

The core recommendations remain fundamentally unchanged, despite more than 10 years passing since they were issued. New science has been evaluated to understand the biological mechanisms by which physical activity provides health benefits and the physical activity profile (type, intensity and amount) that is associated with enhanced health and quality of life. This publication reflects a review of that evidence and considers key issues not fully clarified in the original recommendations.

The updated recommendations for adults are improved in several ways.

1. Moderate intensity physical activity has been clarified. The 1995 document specified “most, preferably all days per week” as the recommended frequency while the new recommendation identifies five days per week as the recommended minimum.

2. Vigorous intensity physical activity has been explicitly incorporated into the recommendations. To acknowledge both the preferences of some adults for vigorous intensity physical activity and the substantial science base related to participation in such activity, this recommendation has been clarified to encourage participation in either moderate and/or vigorous intensity physical activity. Vigorous intensity physical activity was implicit in the 1995 recommendations. It is now explicitly an integral part of the physical activity recommendations.

3. Specified: Moderate and vigorous intensity activities are complementary in producing health benefits, and a variety of activities can be combined to meet the recommendations. This combining of activities is based on the amount (intensity x duration) of activity performed during the week and uses the concept of METs (metabolic equivalents) to assign an intensity value to a specific activity.

4. Specified: Aerobic activity is needed in addition to routine activities of daily life. The updated recommendations now clearly state that the recommended amount of aerobic activity (whether of moderate or vigorous intensity) is in addition to routine, light intensity activities of daily living, such as self care, casual walking or grocery shopping or activity that lasts less than 10 minutes such as walking to the parking lot or taking out the trash. Few activities in contemporary life are conducted routinely at a moderate intensity and last for at least 10 minutes. However, moderate or vigorous intensity activities performed as a part of daily life (e.g., brisk walking to work, gardening with shovel, carpentry) performed in bouts of 10 minutes or more can be counted towards this recommendation. This concept was implied but not effectively communicated in the original recommendations.

5. “More is better.” The new recommendations emphasize the important fact that physical activity above the recommended minimum amount provides even greater health benefits. The point of maximum benefit for most health benefits has not been established but likely varies with genetic endowment, age, sex, health status, body composition and other factors. Exceeding the minimum recommendation further reduces the risk of inactivity related chronic disease. Although the dose-response relation was acknowledged in the 1995 recommendations, this fact is now explicit.

6. Short bouts of exercise are OK. The original recommendations introduced the concept of accumulating short bouts of physical activity toward the 30 minute goal, but there was confusion about how short these episodes could be. For consistency, the minimum length of these short bouts is clarified as being 10 minutes.

7. A muscle strengthening recommendation is now included. Muscle strengthening activities have now been incorporated into the physical activity recommendations. The 1995 recommendations mentioned the importance of muscular strength and endurance but stopped short of making specific declarations in this area. Available evidence now allows the integration of muscle strengthening activities into the core recommendations.

8. Wording has been clarified. Minor wording changes in the recommendations have been made to enhance clarity in communications. For example, the term “aerobic,” or endurance, has been added to clarify the type of physical activity being recommended and to differentiate it from muscle strengthening exercises, which are now part of the core recommendations.

The updates also provide a clearer sketch of what combinations of moderate and vigorous intensity activity can be performed to meet this recommendation. Moderate intensity aerobic activity is described as generally equivalent to a brisk walk or activity that noticeably accelerates the heart rate.

The recommendations also summarize new research that links muscular strength to health benefits such as protection against bone loss and a decreased risk of all-cause mortality.

The updated recommendations emphasize that relatively modest amounts of physical activity will improve health. Physical activity for cardiorespiratory fitness and expanded health gains, such as weight loss, may require more than a minimum 30 minutes of moderate activity most days of the week. In general, there are more agreements than differences when it comes to physical activity recommendations. Differences on “minutes-per-day” recommendations appear because they are intended for different groups and may be gender specific or relevant to overweight or obese individuals.

Guidelines for healthy adults under age 65 include:

* Do moderately intense cardio 30 minutes a day, five days a week... OR
* Do vigorously intense cardio 20 minutes a day, three days a week... AND
* Do eight to 10 strength training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30 minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Guidelines for adults over age 65 (or adults 50-64 with chronic conditions such as arthritis) include:

* Do moderate intense aerobic exercise 30 minutes a day, five days a week... OR
* Do vigorous intense aerobic exercise 20 minutes a day, three days a week... AND
* Do eight to 10 strength training exercises, 10 to 15 repetitions of each exercise twice to three times per week... AND
* If you are at risk of falling, perform balance exercises... AND
* Have a physical activity plan.

Both aerobic and muscle strengthening activity is critical for healthy aging. Moderate intensity aerobic exercise means working hard at about a level six intensity on a scale of 10. You should still be able to carry on a conversation during exercise.

Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.

Key Points to the Guidelines for Older Adults

Although the guidelines for older adults and adults with chronic conditions are similar to those for younger adults, there are a few key differences and points to consider.

- The general recommendation is that older adults should meet or exceed 30 minutes of moderate physical activity on most days of the week. However, it is also recognized that goals below this threshold may be necessary for older adults who have physical impairments or functional limitations.

- Functional health is an important benefit of physical activity for older adults. Physical activity contributes to the ease of doing everyday activities, such as gardening, walking or cleaning the house.

- Strength training is extremely important. Strength training is important for all adults, but especially so for older adults, as it prevents loss of muscle mass and bone and is beneficial for functional health.

- The minimum recommendations are just that: the minimum needed to maintain health and see fitness benefits. If a person can exceed the minimum, he or she can improve personal fitness, improve management of an existing disease or condition and reduce risk for health conditions and mortality.

- Flexibility is also important. Each day a person should perform aerobic or strength training activities, taking an extra 10 minutes to stretch the major muscle and tendon groups, with 10-30 seconds for each stretch. Repeat each stretch three to four times.
Flexibility training will promote the ease of performing everyday activities.

Flexibility Guidelines

Collagen production and elasticity of the tissues decrease as we age. This impairs both flexibility and range of motion. Scientific evidence, however, suggests that much of this decline is due to inactivity. Stretching and mobilization exercises can effectively increase range of motion and flexibility in older adults, so they are an important part of any fitness program.

To gain true flexibility, you need to use a combination of stretching and “mobilizing.” You might be more familiar with the terms “limbering” or “range of motion” instead of “mobilizing.” This type of exercise is not the same as stretching, but it is closely related. With mobilizing exercises, the emphasis is on movement in the joints rather than stretching the muscles. Mobility exercises consist of active, gentle and controlled movements performed fluidly and consistently. On the other hand, stretching to improve flexibility involves assuming a position and holding it for 10 to 30 seconds to elongate the muscle.

Mobility exercises help loosen up and lubricate the joints with synovial fluid so that the joint moves freely and smoothly. This type of exercise is important for everyone, but even more so for older people, especially those with arthritis. Arthritis reduces a person’s ability to move the joints through a full range of motion. Impaired range of motion translates into a lower functional capacity and lessens a person’s ability to perform the activities of daily living.

A person who begins mobility exercise might hear a variety of grinding, grating and popping noises. These sounds might seem extremely loud to the person exercising, and that person might worry that others can hear them. This is normal, though, and as the joints are limbered, warmed and bathed in synovial fluid, the noises and sensations will go away.

This is actually not a painful condition. The usual stiffness that accompanies arthritis and periods of inactivity should be expected, but there should not be pain associated with the “snap, crackle and pop.”

Mobility exercises in sets of three to five that end in a slight two to three second stretch for each movement are especially beneficial. Two examples include:

1. Arm Raises for Shoulder Range of Motion - To do this exercise, stand with arms hanging at the sides of the body. Raise both arms out to the side and then up towards the ears. As the arms reach parallel with the floor, the palms should be turned towards the ceiling and end up facing each other as they are raised above the head. Arms should be mostly straight, but do not lock the elbows (just keep them slightly bent). Hold arms in the “up position” gently pushing upwards for a couple of seconds. Lower arms and repeat. Remember to use only slow and controlled movements. Think “fluid,” not “jerky.”

2. Standing Hip Extension for Hip Range of Motion - Stand near a wall or other object for balance. While keeping the back straight, bend both knees slightly while keeping them loose and unlocked. Keep one foot in place and pick up the other foot while pressing the leg back behind as far as comfortably possible. Hold for a couple of seconds and repeat. Other examples of mobility or range of motion exercises are elbow curls, side waist bends, wrist circles, finger curls, head turns and tilts, shoulder blade pulls, and ankle circles. If there is a movable joint, move it smoothly and gently through its range of motion to lubricate and warm it.

Stretching

Stretching refers to the process of elongating the muscles. It prevents injuries, keeps muscles relaxed and the body flexible, makes daily activities easier to perform, improves posture and reduces muscle soreness after workouts. When performing stretches, concentrate on muscles that are most frequently used in both normal activities and during training. Don’t leave out any major muscle group.

The basics of stretching include the following:

- Hold each stretch for 10 to 30 seconds.
- Rest about 15 seconds before stretching the same muscle again.
- When the muscle loosens or “releases,” slowly stretch a little further.
- Stretch only to the point of mild tension, not pain.
- Stretch slowly and smoothly - don’t bounce.

Inhale through the nose deeply before each stretch and exhale through the mouth while moving into a stretch. Continue breathing while holding the stretch. Make sure your clients do not hold their breath!

It is useful to do mobilization exercises as part of the warm up before strength, endurance or flexibility sessions. You could spend a couple of minutes on range of motion exercises to loosen joints about to be used, five minutes on light aerobics like walking in place or stationary biking and then a short time on a standing stretch sequence for the main muscle groups like the calf stretch, hamstring stretch, quadriceps stretch, chest stretch and upper back stretch. The true flexibility work should only take place once the muscles are warm. This could be after the initial warm up or after other exercises.

Stay tuned for Part 2, where we'll cover updated endurance training and strength training guidelines for older adults!

References:

1. American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med. Sci. Sports Exerc 30:975–991,1998.
2. Haskell W. L., I. M. Lee, R. R. Pate K. E. Powell, S. N. Blair, B. A. Franklin, C. A.Macera, G. W. Heath, P. D. Thompson, and A. Bauman. Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Med. Sci. Sports Exerc. 39:1423 1434, 2007.
3. Petersen TJ. SrFit: The Personal Trainer’s Resource for Senior Fitness. The American Academy of Health and Fitness, 2004.
4. Tammy Peterson

By, Natalie Pyles

Fitness & Nutrition Expert, Author, Speaker

"New Updated Physical Activity Guidelines for Older Adults - Part 2"
 

In Part 1 of this series, Tammy explained the recently updated physical activity guidelines for older adults, specifically as they relate to flexibility and stretching. In this article, she continues her review of the guidelines, as they relate to endurance and strength training.

Endurance Guidelines

Maximal oxygen consumption (VO2max), an index of maximal cardiovascular (CV) function, decreases five to 15 percent per decade after the age of 25. Decreases in maximal cardiac output, due to maximal heart rate decreases of six to 10 bpm per decade, contribute to the age-associated reduction in VO2max. But older adults elicit the same 10 to 30 percent increases in VO2max with prolonged endurance exercise training as young adults. As with young adults, the magnitude of the increase in VO2max in older adults is also a function of training intensity, with light intensity training eliciting minimal or no changes.

Some evidence indicates that maintaining high levels of exercise training results in a diminished rate of loss of VO2max with age in older adults. These studies generally report a reduced rate of loss expressed as a percentage of the initial VO2max value, which could be due to the athletes' initially higher VO2max. On the other hand, the rate of VO2max decline for endurance trained athletes over age 70 appears to be similar to that for sedentary adults, probably as a result of their inability to maintain the same training stimulus as when they were younger.

Because CV disease is the major cause of death in older men and women, the effect of endurance exercise training on CV disease risk factors is of vital importance. Cross sectional and intervention studies in older adults consistently indicate that endurance exercise training is associated with lower fasting and glucose-stimulated plasma insulin levels, as well as improved glucose tolerance (if initially impaired) and insulin sensitivity. Improvements in glucose and insulin metabolism are evident in older adults before changes in body weight or body composition occur.

Endurance exercise training appears to lower blood pressure to the same degree in young and older hypertensive adults. One study in older hypertensive adults reported that training at 50 percent VO2max reduced blood pressure the same or more than training at 70 percent VO2max. In a second study in older hypertensive adults, training at 40 to 50 percent VO2max decreased blood pressure, although subsequent training at 50 to 60 percent VO2max reduced blood pressure somewhat further. Thus, it appears that light to moderate intensity training is effective in lowering blood pressure in older hypertensive adults.

The minimal data available generally support the conclusion that older adults improve their plasma lipoprotein lipid profiles with exercise training. However, these changes may be secondary to training-induced reductions in body fat stores. The improvements are generally similar to those evident in young adults and include increases in HDL (the good cholesterol) levels and reductions in triglyceride levels and LDL.

Body composition is also improved with endurance exercise training in a similar fashion in older and young adults. The most consistent change is a one to four percent reduction in the overall percent of body fat with exercise training in older adults, even if body weight is maintained, and one study reported that intra-abdominal fat decreased by 25 percent in older men who lost only 2.5 kg (about 5 pounds) of body weight with exercise training. This finding is especially important for older men because intra-abdominal fat is the body fat depot that increases the most with age and is associated with other CV disease risk factors.

Maximizing both the quality and quantity of life in older adults is best accomplished by adding activities like walking, swimming and cycling into an individual's daily lifestyle.

The initiation of a regular physical activity program can produce numerous changes in the CV system and in certain CV disease risk factors that run counter to the deteriorations that manifest with aging. While the CDC/ACSM guidelines recommend light to moderate intensity lifestyle physical activities to optimize health, moderate or high intensity exercise may be required to elicit adaptations in the CV system and in CV disease risk factors. The only consistent beneficial CV response to light to moderate intensity exercise training in older adults is a reduction in blood pressure in older hypertensive adults. However, the initiation and maintenance of long term light to moderate intensity physical activity programs in older adults may reduce the rate of age-associated deterioration in numerous physiological functions, even if they do not result in absolute increases in these measures that, in the long run, should benefit both quantity and quality of life.

Aerobic exercises do not require excessive speed or strength, but they do place demands on the cardiovascular and respiratory systems. Previously, this was considered the only type of exercise that truly improved health and fitness. We now know that strength training also improves the various systems in the body and has the added benefit of preserving strength so that people can continue to perform ADLs and other activities. Remember that frailer adults might need to improve their strength before they can seriously begin to work on endurance.

The number of healthy older individuals who are active in sports has increased significantly. These individuals continue to perform at a high level, although there appears to be a loss in functional capacity that cannot be overcome by training. No accepted theory of aging exists, but older athletes may be limited primarily by the inability to maintain the same volume and intensity of training. Also, older athletes appear to respond more slowly to the same training load than do younger athletes. The principles of training in older athletes are similar to those in young athletes. However, additional days of recovery and cross training may be necessary to prevent orthopedic injuries. Older adults need to train smarter, not harder. They can't expect to continue with the same intensity of training as when they were younger, and they have to be a little more creative.

To establish and maintain a training intensity that is both safe and capable of producing physiological improvements, the intensity level of the exercise needs to be regularly monitored by rating of perceived exertion (RPE-Borg Scale) and/or by heart rate count. As a personal trainer, you should be familiar with both of these. An intensity level of 40 to 75 percent VO2 max, which translates to roughly a 12-14 on the Borg six-to-20 scale, sustained for 20 to 60 minutes is recommended for older adults.

How much work is done depends on how hard and for how long someone exercises. Older adults with chronic disease should work out at a lower intensity for a longer period of time, rather than at a high intensity for a shorter period of time. A frequency of three to five days per week is the general recommendation with the goal of an overall energy expenditure of 1000 calories per week.

Strength Training Guidelines

Once adults pass the physical prime of their teens and 20s, they annually lose an average of 10 ounces of lean body mass, which is mostly in the form of muscle tissue. Unchecked, this gradual loss of muscle strength is the main reason elderly Americans have difficulty performing the tasks of daily living, which ultimately leads to their loss of independence. This phenomenon, called sarcopenia, is derived from Greek words meaning, “vanishing flesh.” It is NOT an inevitable consequence of aging. Instead, it is an inevitable consequence of disuse.

Another important reason for older people to strength train is evidence suggests that exercise might decrease the rate of bone loss associated with osteoporosis and reduce the likelihood of falls that result in hip fractures. A frightening statistic is that almost 24 percent of people over age 50 who have hip fractures die within a year. Falling is a serious public health concern among elderly people because of its frequency, the morbidity associated with falls and the cost of the necessary healthcare. Unintentional injury, which most often results from a fall, ranks as the sixth leading cause of death among people over 65 years of age. Muscle weakness has been identified as one of the biggest potentially modifiable risk factors for falling. In the late 80s to early 90s, studies began indicating that despite a decrease in the number of muscle fibers and muscle strength, muscle function can be maintained and/or improved with training, even in the very old.

A slight increase in muscle strength at any age can improve quality of life and stave off the frailty that used to be considered a normal part of getting old. While strength training is not the only type of exercise that is important for older adults, it should be obvious that the frailer a person becomes, the greater the importance of strength training. Sometimes, strength training and flexibility are the only types of exercise in which the elderly can engage until they gain enough muscle strength to allow them to work on their endurance and balance. In his book, Specialized Strength Training: Winning Workouts for Specific Populations, Wayne Westcott, PhD, and Susan Ramsden list 13 health and fitness benefits that result from strength training by older adults. They are as follows: avoidance of muscle loss and metabolic rate reduction; increased muscle mass and metabolic rate; reduced body fat and resting blood pressure; increased bone mineral density, glucose metabolism, and gastrointestinal transit; improved blood lipid levels; and reduced low back pain, arthritic pain, and depression.

Two equally important factors facilitate the strength building process. The first is progressive resistance exercise to stress the muscles and stimulate physiological adaptation. The second is sufficient recovery time to permit tissue repair, building and protein overcompensation, leading to larger and stronger muscles. If muscles are not given enough time to rest, clients may develop overuse injuries and/or muscles may break down rather than build up. Westcott recommends that older adults allow 72 to 96 hours for recovery before exercising the same muscle group again. This is considerably different than the 48 hour guideline that is typically quoted as the industry standard.
 

Dr. Westcott suggests the following guidelines:

Exercises: Strength training guidelines for seniors call for one exercise for each of the main muscle groups.

Frequency: These exercises should be performed two to three times per week. Recent studies have shown two times per week to be at least as productive as three times per week.

Sets: Single and multiple set training protocols have proven effective for increasing muscle strength and mass in senior men and women, but studies comparing one and three sets of exercise have found no significant developmental differences during the first few months of training. It is suggested then that seniors begin strength training with one set of each exercise, moving onto three sets as they progress.

Resistance: The training resistance or weight load should be between 60 and 90 percent of 1RM to increase muscle size and strength.

Repetitions: The generally recommended number of repetitions per set is eight to 15. Most people can perform about eight repetitions with 80 percent of their maximum resistance and about 12 repetitions at 70 percent of their maximum. For those with limiting chronic conditions, it is advisable to begin with lighter weight loads that allow about 15 reps per set. This higher repetition protocol adds a margin of safety while providing about the same strength training stimulus. Research has shown that the number of repetitions is not important as long as muscle fatigue for each exercise set occurs within a 30 to 90 second (anaerobic) time period. When the muscle reaches fatigue within this time period, strength gains are statistically equal when using higher repetitions with lighter weight/resistance (15 reps at 60% 1RM) compared to lower repetitions with heavier weight/resistance (6 reps at 90% 1RM). This is sometimes a difficult concept for someone to accept as true if they are used to lifting heavy, but there are numerous research studies stretching from 1991 to the present that confirm this.

Progression: The key to muscle development is progressive increases in resistance. Whenever the repetition goal can be performed with proper form to muscle fatigue, raise the weight by five percent.

Speed: The general consensus is that older adults should use controlled movement speeds when performing strength exercises. Because six second repetitions have a long, successful history, this speed is recommended for older exercisers. The cadence is two seconds up (concentric phase) and four seconds down (eccentric phase).

Range: It is important for seniors to develop strength throughout their full range of motion. Full range exercise is necessary for building full range muscle strength. So seniors should perform each exercise through the complete range of joint movement, taking their muscles from their fully extended position to their fully contracted position and back. But if any part of the exercise causes pain, then the range of motion needs to be adjusted appropriately. Training range should only be through PAIN FREE range of motion.

Technique: In addition to controlled movement speed and full movement range, exercise technique is critical when training older adults. Always practice proper posture when performing strength exercises with particular emphasis on body stability and back support. To avoid unnecessary blood pressure elevation, older adults should breathe continuously throughout every repetition. They should exhale on the lift and inhale on lowering. They should never hold their breath or hold the weight in a static position since this can raise blood pressure unduly.
 

American Heart Associations' Views on Strength Training

In a statement issued July 17, 2007 (shortly before the new ACSM/AHA physical activity recommendations), the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity and Metabolism stressed that weight or resistance training is a complement to, not a replacement for, aerobic exercise such as walking, running, cycling or swimming. According to the Council, weight training increases the ability of people to go about their daily lives (i.e., lifting objects, taking care of themselves and their loved ones). It increases muscle mass and helps people keep their weight down. Weight training, when prescribed appropriately, can help patients after a heart attack or heart surgery.

Why it’s important: Exercise is an important part of health. However, doctors worry about the value and even safety of weight training, particularly in people who have had heart attacks or undergone heart surgery. This statement not only buttresses the value of weight training in healthy people but gives credence to the idea that, with certain precautions, weight training can be helpful to people who have had heart surgery or are recovering from a heart attack.

What’s already known: Resistance or strength training, when prescribed and supervised, can increase strength and endurance - both factors that enable people to live better, whether they have heart disease or not. Endurance training is more effective in improving stamina and the ability of the heart to pump oxygenated blood. On the other hand, resistance training, when conducted over months or years, can affect the composition and amount of muscle. Increasing muscle mass through weight training can increase your metabolism and make it easier to maintain or lose weight.

How this study was done: This review represents a consensus among experts who have reviewed published studies on weight training. While no studies were carried out by the authors, they reviewed and evaluated the most current literature and came to a consensus on the recommendations. This updated review is a revision to a review published in 2000.

What was found: Weight or resistance training, in addition to aerobic exercise, benefits people with and without prior heart disease, lowering the risk of heart ailments. Weight training should be used as a complement to aerobic exercise, not a substitute for it.

“Resistance training not only enhances the benefits of aerobic fitness, but it appears to provide the added benefit of increased functional capacity and independence. It helps people better perform tasks of daily living, like lifting sacks of groceries,” said Mark Williams, Ph.D., professor of medicine in the Division of Cardiology at Creighton University School of Medicine in Omaha, Nebraska in a released statement. The benefits of weight training include increased strength, muscle coordination, more muscle mass and higher bone density in both men and women.

The statement recommends training such as performing lifts rhythmically, doing both upper and lower body exercises and learning how to breathe effectively during exercise.

“The emphasis at the early stage of training is to allow time for the muscles to adapt and to practice good technique, thus reducing the potential for excessive muscle soreness and injury,” Williams said.

The statement suggests setting the weight limits low for such training during recovery from a heart attack, procedure or surgery. However, Williams said, “When prescribed appropriately, patients can often do more to train safely and benefit significantly.” He said early in training, repetitions should be limited to eight to 12 for healthy, inactive adults or 10 to 15 repetitions at a low level of resistance (e.g., less than 40 percent of 1 repetition maximum) for older adults more than 50 to 60 years of age, more frail persons or cardiac patients.

The bottom line is, weight training, monitored and designed specifically for you, can increase your fitness and your muscle mass, helping you attain a greater level of fitness and a healthy weight.
 

References:

1. American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med. Sci. Sports Exerc 30:975–991,1998.
2. Circulation. 2007; 116: 000-000, published online July 16, 2007
3. Haskell W. L., I. M. Lee, R. R. Pate K. E. Powell, S. N. Blair, B. A. Franklin, C. A.Macera, G. W. Heath, P. D. Thompson, and A. Bauman. Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Med. Sci. Sports Exerc. 39:1423 1434, 2007.
4. Petersen TJ. SrFit: The Personal Trainer’s Resource for Senior Fitness. The American Academy of Health and Fitness, 2004.
5. Tammy Peterson
 

By, Natalie Pyles

Fitness & Nutrition Expert, Author, Speaker

"How To Apply Commitment And Consistency Strategies For Long Lasting Healthy Lifestyle Change"

By Natalie Pyles
 

"It Is easier to resist at the beginning then at the end." - Leonardo DA Vinci

The evidence is quite clear. A study done by a pair of Canadian psychologist (Knox & Inkster 1968) uncovered something delightful about people at the race track: just after placing their bets they are much more confident of their horses chances of winning than they are immediately before laying down the bets. Of course, nothing about the horses chances actually shifts: it's the same horse, on the same track, in the same field; but in the minds of those bettors, its prospects improve significantly once that ticket is purchased. Although, a bit puzzling at first glance, the reason for these dramatic ambitions has to do with a common weapon of social influence. Like the other weapons of influence, this one lies deep within us, direction, our actions and behaviors with quite power. It is, quite simply, our desire to be ( and to appear) consistent with what we have already done. Once we decide, make a choice, or take a stand, we will encounter personal and interpersonal pressures to behave consistently with that commitment. Those pressures will cause us to respond in ways that justify our earlier decision. We simply convince ourselves that we have made the right choice and , no doubt, feel better about our decision (Fazio, Blascovich, & Driscoll 1992).

Consider the story of Brenda F. one of my long time clients. Let's examine her story of a constant battle of Lupus and Chronic Fatigue. Brenda is a 34 year old mother of two, wife, and Corporate attorney for Intel Corporation. When Brenda came to me she was very depressed and discouraged about her situation. Brenda was constantly tired, fatigued, low levels of energy, and had serious doubts about getting healthier, feeling better, and even accomplishing her fitness goals of running 3, 6, and even 12 miles again. Things were on a rapid downward spiral for her health and lifestyle. Brenda felt affected in all areas of her Wellness mental, physical, spiritual, and emotional. Brenda F. had a breakthrough moment of taking action, being proactive, and deciding to call for help a Health & Fitness Expert. So after choosing to make that call and deciding on another alternative Brenda F. became happier and healthier within a month.

Indeed, we all fool ourselves from time to time in order to keep our thoughts and beliefs consistent with what we have already done or decided (Conway & Ross, 1984: Goethals & Reckman, 1973; Roanfeld, Kennedy, & Giacalone, 1986). For instance, immediately after casting a ballet , voters believe more strongly that their candidate will win (Regan & Kildreff, 1988).

The power of consistency should be applied as a life long principle to direct human action. To understand why consistency is so powerful a motive, we should recognize that in most circumstances, consistency is valued and adaptive. Inconsistency is commonly thought to be an undesirable personality trait.

Lastly, the moment we realize that the power of consistency is formidable in directing human action an important practical question immediately arises: How is that force engaged? What produces the click that activates the whirr of the powerful consistency tape? Social- psychologists think they know the answer: Commitment. If I can get you to make a commitment (that is , to take a stand, to go on record). Once a stand is taken, a decision is made, there is a natural tendency to behave in ways that are stubbornly consistent with the stand, let these two powerful and meaningful words be a new way of life for us all on our health and fitness lifestyle journey.


References:

Knox & Inkster, 1968, Fazio, Blascovich, & Driscoll, 1992, Conway & Ross, 1984: Goethals & Reckman, 1973; Roanfeld, Kennedy, & Giacalone, 1986, Regan & Kildreff 1988, & Robert Cialdini.



Fitness & Nutritional Expert, Author, Speaker,

Natalie Pyles

"Think & Grow Fit- Part 1"

By, Natalie Pyles

The Person Who "Thinks" their way into becoming Fit & Healthy can.
Natalie Pyles

Truly Friends, thoughts are things and powerful things at that , when they are mixed with deciveness, a definiteness of purpose, and persistence you can and must achieve them.

A little more than 16 years ago I discovered how true it is to that we really do think and grow fit. My discovery did not come about at one sitting. It came about little by little, step by step, beginning with a BURNING Desire to overcome my ongoing fears and failures of weight-loss and emotional issues. One of my chief aims and desires was that it was definite. I wanted to overcome this nagging internal voice that kept saying take action and do it now. I was ready to turn my thoughts into action, and my desires into reality. It is my hope you will have a better understanding of these principles, which lead to better Health & Fitness through your thoughts.

When the desire, and impulse of thoughts first flashed into my mind I was in no position to act upon them. Something inside of me kept nagging relentlessly and I couldn't get it out of my mind. Maybe it was that I was was out of integrity and harmony with my true values and principles. Two difficulties stood in my way. I did not know how to seek professional help that was right for my situation and I lacked the financial capabilities to pay for a professional or Fitness and Nutritional expert at that time. These difficulties might have discouraged most people from carrying out their desires. But for you and me this is no ordinary desire! You must be so determined to find a way to carry out your desire that you finally decide to travel by blind faith in-action, rather than let yourself be defeated and never really try. Only you can decide that for yourself, you know the truth deep down inside.

Maybe you do not know yet the power of your thoughts and mind and what you truly are capable of. When you are ready you will know it, you will make the plans, and know you can truly Think & Grow Fit.


By,

Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

"Think & Grow Fit"- Part 2

You are the Master of your ship, the captain of the direction you decide to sail,' because as I'm writing these very lines,' I am the Master of my ship, I am the Master captain of the direction I sail,' I am informing you that we are the masters of our own fate, the captain to where we want to arrive because we have the power to control our thoughts.

I am living proof that where ever you focus your attention to that is where your energy goes. If you want to float yourself to a steak house dinner night after night at 9:00pm then go ahead and get a nice 12 ounce steak, baked potato splattered in butter, sour cream, and cheese the works will do now won't it! DO Not forget the alcohol you will drink it down with to finish it off. Wake up tomorrow sluggish, with a headache, feeling heavy & extremely unproductive.

You can choose to have a nice grilled lean piece of white meat 3-4 ounces, grilled veggies, a salad, and 1 glass of red wine around 6:30 pm. You can wake up full of energy, enjoy your day and get much done! You see friends the choice is easy either decide to make Health and Fitness a way of life or keep splattering those potatoes.

I am here to tell you our brains become magnetized with our minds, and, By means with which no human is familiar, these magnets attract to us the forces, the people, the circumstances of life which harmonize with the nature of our dominating thoughts.

Think about what you do want take a stand and go for it! You will be in a class of your own the top 10% and will be so glad you did! Little by little, step by step you soon will truly "Think & Grow Fit". Take action You deserve it! This is the end of part 2 of "Think & Grow Fit" By For Now!

Your Friend In Health & Fitness,

Natalie Pyles

 

"Why You Should Use My Fat-Loss For Idiots Guide To Achieve Maximum Results!" Part 2

Part 2 Continued...

For example:

If you begin eating 2,500 calories per day then your metabolism will adjust itself so that your body begins burning 2,500 calories per day.

If you try to starve yourself by suddenly eating 1,000 calories per day then your metabolism will again ADJUST ITSELF so that your body begins to burn only 1,000 calories per day. That's why you have failed in your past dieting attempts, that's why you always seem to fail when you try and starve yourself.

Now you know the reason why you can eat 1,000 calories per day and not lose any weight while your friends can eat 2,500 calories per day and not gain any weight.

Also, virtually every person in today's society is buying mostly "low fat" or "non fat" food at the grocery store, everybody is conscious of the "fat grams" inside the food they buy. However, people are getting fatter than ever by doing this and people are not losing weight by switching to the "low fat lifestyle".

Low carb diets have certainly become popular in recent years, but such diets often leave you feeling miserable each day (since they drain most of your energy and can leave you feeling quite awful each day).

Check out these facts below...

Did you know that several popular low carb diets are so strict that you cannot even eat a large apple during the first couple weeks? It's true.

Also, many low carb diets won't even let you enjoy a 'normal' restaurant meal (ordered without any carb restrictions) for many months after you begin.

Therefore, low carb diets can leave you feeling MISERABLE each day, which is not the answer.

What if we could show you a system of eating which was so different from anything else you've ever seen, that you'll notice a change in your body in just 11 Days from Today?

Forget about your past dieting failures for a moment.

Just focus on one thought right now..........WHAT IF it was really possible to change your body in 11 days?

Believe it or not it's really possible to change your body over the NEXT 11 DAYS, and it has NOTHING to do with positive thinking.......because positive thinking all by itself won't remove a single pound from your body.

That's right.....if you want to get NOTICEABLY THINNER IN THE MIRROR then you need MUCH MORE than just "positive thinking".

Okay.........get ready to be shown an Eating System which is so unique that you're going to be anxious to begin immediately.

FOOD is NOT the Enemy

Did you know that your brain controls the release of Fat Burning Hormones after each meal? It's true.

Every time you eat something there are 2 types of hormones released into your bloodstream, and together they control Fat Burning and Fat Storage.

Also, did you know that these 2 hormones are controlled by the foods that you eat? It's true.

Our Diet Manipulates Fat Burning HORMONES

Our diet manipulates these hormones.........so after each meal your body will produce a greater quantity of Fat Burning Hormones...........while Fat Storing Hormones are MINIMIZED as much as humanly possible.

That's why you'll be eating MORE THAN 3 TIMES PER DAY during the next 11 Days, because to alter these hormones correctly you'll be required to eat MORE than 3 times per day.

You probably find it hard to believe that eating more than 3 times per day could be the solution to speeding up weight loss, right? We will continue this series in part 3 and for now let this information sink deep within. Bye for Now! Stay Healthy!

By Natalie Pyles,

Fitness & Nutritional Expert, Author, & Speaker
 

"What Every Inspiring Health & Fitness
Enthusiast Needs To Know"

5 Winning Secrets To Creating a Successful Pathway For Long Term Lifestyle Changes

In this article I will address the five stages of change that will give you the lasting success and results you deserve...

The five stages are:

1. Pre- contemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance

The characteristics are distinct and recognizable. It is my job to point out to customers, clients, and prospects that you will be in the contemplation and/ or preparation stage for at least one area (fitness, weight, nutrition, stress, health) and my coaching program will help you reach the maintenance phase (sustaining the new behavior consistently week to week) within 3-6 months. It is my job as a coach to help you move forward in areas where you have been pre- contemplating and recognize the openings during our coaching discussions. When you progress in one area your confidence in changing will grow and you will become ready to move forward in another area.

1. Pre- contemplation
Two types of people in this category people either are thinking about changing the "I won't" and the "I can't" people.

2. Contemplation
This is the "I may" stage. At this stage, clients, customers, and prospects are thinking about changing an unhealthy behavior and are considering taking action within the next six months.

3. Preparation
At this stage you will be using the terms "I will". Your motivation has strengthened and you are planning to take some action within a month.

4. Action
This is better known as the "I am" stage. You have identified the new behavior that you want to establish and are doing it consistently, building up to your target levels.

5. Maintenance
We say this is the "I still am" stage. This stage usually begins six months after the initial behavior has changed.

To learn more about these five stages of change and how you can achieve long term Success and Results be on the lookout for more Wellness Coaching articles. I believe that a Wellness Coach, Nutritionist, and Personal Trainer combination is the way to lasting change and the way of the future in the Health and Fitness industry. Finally! Real Results!

Your Friend In Health & Fitness,

Natalie Pyles

Fitness & Nutrition Expert, Wellness Coach, Author, Speaker, Health, Fitness Sales, & Marketing Consultant
 

"How To Make Your Direct Marketing Writing Efforts
Walk, Talk, And Breathe"

4 Strategies Every Health, Fitness, and Small Business Owner Should Know About To Win With Customers, Clients, And Champions

Now here are some ways to help you to perfect, polish, and strengthen your writing efforts. Apply these tools to your tool box and you'll create writing that walks, talks, and breathes!

Use A Thesaurus

Obvious, isn't it? You've probably used a thesaurus at some time or another. Most writers use it for the wrong reasons they still think writing has to be intellectual. In my experience making things to complex for my audience to read turns them off. Keeping things simple seems to always work best for results. Use a thesaurus to keep your writing simple and direct. After all, we are not writing to one another well at least I think we aren't or are we?

Use a Simile Book

A simile, by the way, is a phrase used to compare two different ideas. For example: "as compelling as a gun to your head" that is using a simile. A simile can give your reader a nice jolt they might be reading along and suddenly you make a comparison that surprises him. That's electrifying! When using similes, try and make your own words. Add this to your tool box of tricks and watch your readership increase.

Use a Book Of Analogies

"Become a writing wizard." Turn your writing into spells no mortal can resist!"
Find books that inspire you to create power writing. Certainly when you do you'll find words tickling your mind into creating juicy new phrases. One must read is: The Analogy Book of Related Words By Selma Glasser. Use this book as your word- storming partner and watch the excitement of your crowd soar Guaranteed!

Use a Book Of Quotes

If anything else lets face it Quotes look good on page, don't they?

"Let us resolve to be masters, not victims , of our history, controlling our own destiny without giving way to blind suspicions and emotions."
- John F. Kennedy

Two reasons to use quotes are they are visually appealing and they create dialogue and dialogue is alive. Try these strategies out for size and have fun with your writing the rest will take care of it self.

Your Friend In Health And Fitness,

Natalie Pyles

Fitness & Nutrition Expert, Wellness Coach, Author, Speaker, Health, Fitness, & Small Business Owner Sales & Marketing Consultant

"How To Protect Your Child From Childhood Obesity"

Definition of Childhood Obesity

Do you know when to be concerned about your child's weight? Of course, all children gain weight as they grow older. But extra pounds — more than what's needed to support their growth and development — can lead to childhood obesity.

Childhood obesity is a serious medical condition that affects children and adolescents. It occurs when a child is well above the normal weight for his or her age and height. Childhood obesity is particularly troubling because the extra pounds often start kids on the path to health problems that were once confined to adults, such as diabetes, high blood pressure and high cholesterol.

One of the best strategies to combat excess weight in your child is to improve the diet and exercise levels of your entire family. This helps protect the health of your child now and in the future. Keep these facts in mind and always be proactive so you don't have to worry about your child suffering from obesity. Have a healthy and happy day!

References: Mayo Clinic

Sincerely Your Friend In Health & Fitness,

Natalie Pyles

Fitness & Weight-loss Expert, Nutrition Specialist, Author & Speaker

"How To Proactive With Childhood Obesity"

Prevention

Whether your child is at risk of becoming overweight or currently at a healthy weight, you can take proactive measures to get or keep things on the right track.

* Schedule yearly well-child visits. Take your child to the doctor for well-child checkups at least once a year. During this visit, the doctor measures your child's height and weight and calculates his or her BMI. Increases in your child's BMI or in his or her percentile rank over one year, especially if your child is older than 4, is a possible sign that your child is at risk of becoming overweight.

* Set a good example. Make sure you eat healthy foods and exercise regularly to maintain your weight. Then, invite your child to join you.

* Avoid food-related power struggles with your child. You might unintentionally lay the groundwork for such battles by providing or withholding certain foods — sweets, for instance — as rewards or punishments. As a general rule, foods aren't recommended for behavior modification in children.

* Emphasize the positive. Encourage a healthy lifestyle by highlighting the positive — the fun of playing outside or the variety of fresh fruit you can get year-round, for example. Emphasize the benefits of exercise apart from helping to manage their weight, for example, it makes their heart, lungs and other muscles stronger. If you foster your child's natural inclination to run around, explore and eat only when hungry — not out of boredom — a healthy weight should take care of itself.

* Be patient. Many overweight children grow into their extra pounds as they get taller. Realize, too, that an intense focus on your child's eating habits and weight can easily backfire, leading a child to overeat even more, or possibly making him or her more prone to developing an eating disorder.

Keep these facts in mind and always be proactive so you don't have to worry about your child suffering from obesity. Have a healthy and happy day!

References: Mayo Clinic

Sincerely Your Friend In Health & Fitness,

Natalie Pyles

Fitness & Weight-loss Expert, Nutrition Specialist, Author & Speaker

Are your bad habits making your kids fat or fit?

If you want to keep a Fit Teenager Versus a Fat Teenager then these 2 Rules you must apply

Breakfast for your Teens brains

Want to give your teen a head start to higher grades in school? Bring on the breakfast, says Nutrition Expert Pyles. A study found that skipping breakfast has no negative effect on teens ' attention spans in high school ; however, students reported feeling more alert after eating breakfast .

In an article in the August 2008 issue of Pediatrics , researchers tested teens' ability to remain alert in class when fasting and after eating breakfast. During the study , half of the 104 students (aged 13-20) consumed breakfast, while the other half-the control group-did not; midway through the study the teens who were the original controls were given breakfast , while the other half were not. The teens were tested and measured for cognitive functioning, attention sustanibility and alertness.

Although consuming breakfast did not have any effect on the teens' ability to sustain attention, it did make them feel better: their moods improved after eating their morning meal , and they scored better on memory tests then they did after fasting.

"With an increasing number of children and adolescents skipping breakfast, there is a need for scientific studies evaluating whether omission of breakfast affects the cognitive functioning and mood of fasting students," the researchers concluded. In my opinion you should practice making your kids eat breakfast this will start them out with good behaviors and habits early on to prevent weight gain in the years to come. Remember it is easier to change in your youthful years because as you get older your metabolism slows down.


Why lack of sleep makes kids fat and you should be aware

Researchers know that people who sleep for only a few hours each night are more likely to be obese. But now a new study has shown that those who are sleep deprived during childhood are at significantly higher risk for becoming obese as adults.

Study participants included a cohort of 1,037 boys and girls born between April 1972 and March 1973. Parental reports of bedtimes and rising times at ages 5 , 7, 9 and 11 were used to estimate childhood sleep times. The researchers later compared participant's sleep times to their body mass index (BMI) scores at age 32.

Shorter childhood sleep times were significantly associated with higher adult BMI values, even after adjusting for other potential factors, such as socioeconomic status, parental weight or physical activity /television viewing.

Writing in the November 2008 issue of Pediatrics, the researchers concluded that "these findings suggest that sleep restriction in childhood increases the long-term risk for obesity. Ensuring that children get adequate sleep may be useful strategy for stemming the current obesity epidemic." This is a very serious matter and very close to my heart for those of you who know me or may not know me. I was an obese teenager and experienced this first hand you must take a stand with your kids! This will affect many areas of their life, so let's work together as one.
Light's out, kid's!


By, Natalie Pyles

Fitness, & Weight-loss Expert, Nutrition Specialist, Author, & NSA Speaker

Are you riding the fat-burning Escalator?

Four Controversial Questions to ask yourself when it comes to your Fitness and Fat-burning Methods

1. Will you burn more calories from fat if you exercise first thing in the morning on an empty stomach?

The substrate that most effectively powers your workout is carbohydrate. Fat contributes, but carbohydrates in the form of glucose are the main exercise fuel. After a night's sleep, the muscle's are greatly depleted of glycogen (stored glucose) and therefore lack the energy substrate they need for exercise. In addition, the brain utilizes glucose for all its fuel needs. Consequently, exercising first in the morning on an empty stomach can impair the muscles and some brain functions. You should have a light carbohydrate snack (e.g., fresh fruit, yogurt and trail mix) before working out, to properly "fuel up" and safe guard themselves from bodily harm.


2. How many more calories do you burn with the addition of each pound of muscle?

The scientific estimation is approximately 7 kcal per pound (Elia 1992). However, the key point is not so much that caloric yield increases from this additional muscle; rather, it is that the person becomes much more capable of working out longer and harder. It is this training effect that adds to the caloric deficit from exercise.


3. How does high-intensity interval training (HIT) help you burn more fat?

As exercise intensity increases, the body uses more carbohydrate as fuel. However, scientists feel that at the cellular level this overloading stimulus also involves some of the same molecular signaling messages that induce increases in muscle capillary density, mitochondria proteins (energy factory of cells), fatty-acid oxidation (burning) enzymes and other regulatory proteins (Burgomaster et al.2008; Baar 2006). So, the connection with HIT and improved fat metabolism appears to be associated with adaptation changes that occur at the molecular level of muscle.


4. Why is caloric expenditure lower during upper-body exercise?

Upper- body exercise is generally complicated by the small muscle mass in the upper body relative to the lower body . This muscle mass is less effective at inducing the return of blood flow to the heart, thus decreasing the volume of blood pumped by the heart each beat. Also, for a given intensity , contraction of the upper-body musculature provides greater resistance to blood flow than occurs with lower -body exercise, resulting in a greater increase in blood pressure. These factors lead to a lower energy (caloric) expenditure from the upper-body muscles.

I hope these questions help you and support your Fitness and Fat-burning results! Have a healthy and happy day!


By,


Natalie Pyles

Fitness and Weight-loss Expert, Nutrition Specialist, Author, & NSA Speaker

Are you a Bride in search of the Best Health and Fitness program that is right for you?

Intelligent fitness tips for brides who want to be ready for the biggest day of their life

Your wedding day is fast approaching, and naturally, you want to look your absolute best as you head down the aisle. Before you freak out about what to do with your "trouble areas" and start thinking of all the reasons you hate working out, remember you can do this without a no-nonsense personal trainer or pricey gym membership. It just takes a little discipline, focus and a few smart fitness tricks!


Walk if you can't run!

» Myth: You have to spend hours running on a treadmill to really get in shape fast.

» Fact: Walking every day is a smart and easy way to kick off your daily workout routine. Keeping a steady stride will help you burn calories, lose weight and relieve any pre-wedding stress.

» Go!: Try to shoot for at least 30 minutes of walking a day when possible, and do this at least 5 days a week. According to the American Council on Exercise, beginners can tone down the initial pressure by limiting both their pace and the distance they walk. This means you can break up the walking into manageable chunks throughout the day and still reap the benefits. Start off with a 5-minute morning stroll around your neighborhood; then increase your time and distance gradually throughout the day. Take a 10-minute walk during your lunch break and a 15-minute walk in the evening after work. Remember that keeping a steady pace is more important than the speed in which you walk. Your goal is to elevate your heart rate slightly (if you can't talk while you walk, you're going too fast).


Don't skip stretching!

» Myth: As long as you break a sweat, you're getting a full workout.

» Fact: Giving your body a proper warm-up and cool-down isn't just a necessary part of any workout; it has plenty of additional benefits. Stretching before and after a workout not only increases overall flexibility and boosts circulation, but according to the staff at the Mayo Clinic, it can also improve your posture and relieve stress.

» GO!: Since most types of workouts cause the muscles in your body to flex and contract, you'll want to stretch before and after each, and at least three times a week, to maintain a balance - especially if you don't usually exercise. There's an art to stretching properly. Breathe consistently and deeply, but be careful not to push your limits. It's normal to feel a little tension, but you never want to prolong or hold a painful stretch.


Snack smart!

» Myth: You must avoid the vending machines at work at all costs.

» Fact: Smart snack choices can be found among the usual junk food offerings. You just have to know what to avoid.

» Go!: You're busy and sometimes need to snack on the go - we get it. But if you must hit the vending machines, start by seeking out snacks that are low in fat, sodium, calories or carbohydrates, and beware of portion sizes. Live Healthy America ranks classic favorites like Doritos, Skittles and Frosted Strawberry Pop-Tarts among its top five "just don't do it" vending snacks. Avoid these and grab something from its best-bets list: Baked! Lay's Original Chips, Planters Sunflower Kernels and Smartfood Reduced Fat Popcorn.


Don't believe everything you read about water!

» Myth: Drinking bottle after bottle of water will help you lose weight.

» Fact: There is such a thing as drinking "too much" water, and doing so can cause cramping and sodium deficiencies among other complications.

» Go!: People often say that drinking lots of water can help with dieting and intense workout plans. But if you dig a little more, you'll find that some medical and health care professionals disagree. While keeping hydrated can help cleanse the body, drinking too much water could lead to decreased sodium levels in the blood. Stay hydrated, but be careful not to overdo it.

References: Idea Fitness, LSJ.com News

Forwarded By, Natalie Pyles
Health & Fitness Expert, Nutrition Specialist, Bridal fitness, Author, and NSA Speaker

25 Ways to Enjoy Soy Foods

Quick Tips for Soy Food Dummies

1. Pour soymilk over your morning cereal.
2. Fortify a glass of orange juice with soy protein powder.
3. Make soy yogurt and fresh fruit parfaits.
4. Enjoy a refreshing treat with Soy non-dairy frozen ice cream.
5. Snack on soy nuts.
6. Sprinkle edamame over a salad.
7. Spread soy cheese over the top of your homemade pizza.
8. Top soy pasta with prepared marinara for an easy dinner.


Soy Sweets

9. Enjoy a soymilk or soy yogurt smoothie.
10. Use soymilk in cakes and muffin recipes. For example, Soymilk Chocolate Chip Cookies or
11. Soy Pancakes.
12. Re-create an old fashioned favorite, Lemon Meringue Pie.


Easy Entertaining

13. Treat your guests to guilt-free Nachos with smoked soy cheese.
14. Fire up the grill for soy burgers and dogs.
15. Serve Spinach Cheese Rolls as an appetizer.
16. Make a party mix with Soy Crisps and pretzels.
17. Liven up a Three Bean Salad with chickpeas, soybeans and green beans.
18. Blend pureed tofu into Guacamole; friends and family will never know this rich and creamy dip contains healthful soy protein.


Recipes

19. Make a healthy sandwich with soy deli slices and top with Garlic Aioli.
20. Go east with Thai Tofu Kebabs.
21. Try a Creamy Ranch Dressing with soymilk (soy milk).
22. Layer delicious low-fat Lasagna with soy crumbles.
23. Craving fried? Craving cheese? Fried Tofu Sticks are the "leaner look-alike."
24. Indulge in Grilled Quesadillas.
25. Warm up with Potato and Corn Chowder.


I hope you enjoy these tips and remember that it is National Soy Foods Month Enjoy!

By, Natalie pyles
Fitness & Weight-loss Expert, Nutrition Specialist

How to be “whole beings” rather than simply physical people

Discover your Fitness potential through Physical, Emotional, and Intellectual therapies the In and Out Approach


Many clients and people walk through our doors hoping to be touched by the “personal training fairy” and walk out with a perfect body 6 weeks later. The reason this happens is that the popular media sets an impossible standard of physical appearance and convinces people that with the right help they can achieve it. The real problem here, as I see it, is not as much the impossible standards as the fact that fitness popularly has been about physical good looks and not much else. This sets people up for false beliefs and a failure approach for sure. As professionals we know better and need to send the Right message and take a stand.

Simply put, people exercise to look good. Leaving out two other missing links!

This is backward thinking. To deal with it, I use an approach I call “in and out fitness.” In and out fitness is all about remembering the real person inside the body, valuing that person and teaching him or her to value himself or herself enough to maintain a healthy, active lifestyle. This method has been an effective tool in getting my clients to understand what fitness really is so they not only become active but also learn to enjoy a healthy lifestyle and to get better understanding about Lifestyle changes versus just a one time quick outer change.

Most of my clients have health issues, and many are ashamed of what they look like. The first and most important thing that I do when I meet new clients is to simply accept them for who they are without any preconceived ideas. In other words, I try to “see them from the inside out.” I know this better than anyone being an obese child myself. Judging people without knowing their personal life story is not right. Why people look and feel the way they do is typically a deeper issue than we realize.

In our first phone call or meeting, I strive to find out something about them I can compliment. I want to reassure them that they are not the sum total of their looks. I want them to know that if they view exercise as a way to become healthy instead of just a strategy to look better, weight loss and good looks will often be by-products of exercise. I do what I can to make them feel comfortable with me. I am genuinely interested when I talk to them about their issues and goals. I then address any misconceptions that they may have about fitness. I use the professional resources available to me to dispel any myths they may have and try to interpret these resources in a way they can understand. (This can be different for each individual.)

I want my clients to understand what they need to do to meet their goals and to think about redefining those goals if necessary, based on what they are actually willing to do. I believe that honesty goes a long way in developing relationships with clients. Most people appreciate this honesty. Creating achievable goals step by step and asking proper questions helps me to set up open, honest, and winning coaching to help my clients feel empowered to reach their potential.

Another thing my clients appreciate is my attention to their preferences. During our initial exercise sessions I carefully observe and ask questions to determine their “exercise personality.” Do they like vigorous work or are they more low-key? What philosophy do they live by, and how will it affect their exercise and eating habits? How busy is their life? What are their favorite activities and music? With this information, I can design a program that will be not only as safe and effective as possible but also interesting enough for them to want to follow.

An exercise program is only successful if the client adheres to it. For example, I have a client who only likes to work out in natural light. When she comes in, I turn off the lights in the room and open the blinds. I have another client who loves using exercise balls only because he feels safe, so I make sure we only use balls during his training sessions and I bring educational articles on ball exercises with me for his appointments. If a client likes specific music I bring them their preferred music and create a theme for the workout. For some clients, I ask what kind of day they’ve had and make sure the program I have created is flexible enough to accommodate bad ones. I may offer a choice of two or three different exercises or programs a client can do that day. For other clients, I always have a set program, so the only thing they need to think about is performing each exercise correctly. Personalizing the program and approach helps people enjoy working out and, more importantly, feel valued. Valuing clients keeps clients, and we all know how important that is in this business. The more Personalized the better after all these are human beings and the influence we have in their lives can be very great!


By, Natalie Pyles
Fitness & Weight loss Expert, Author, NSA Speaker