Michael Wood, CSCS

Try This Power Breakfast

2012-02-10T07:41:00.005-05:00

If you're looking for a quick, nutritious breakfast that will keep you energized throughout the early part of your day then try a bowl of oatmeal. The beauty of this quick breakfast is the variety - in terms of toppings - that you can add on any given day. This morning (see photo) I added a bit of skim milk, chia seeds, walnuts, sprinkled on some wheat germ and topped with blueberries. Other

"Big Game" Calorie Costs in Terms of Exercise

2012-02-03T10:27:00.000-05:00

Big Game Activities to Burn off Foods You Just AteThe Annual 2012 DietDetective.com "Big Game" Eating Extravaganza with Exercise Equivalents (Charles Platkin, PhD, MPH, Assistant Professor at CUNY School of Public Health at Hunter College) I'm sure everyone is looking forward to the big game on Sunday with our Pats up against the Giants. There is no research out there but I bet Super Bowl

How Fat Works

2012-01-28T12:17:00.001-05:00

Author Philip A. Wood, Ph.D (not related) has written a great book, How Fat Works (Harvard University Press, 2006). This is a a fantastic book written by a Professor at the Burnham Medical Research Institute on the workings of fat. Wood has written a great section (chapter 14) titled Exercise to Burn Fat. He explains both aerobic and anaerobic metabolism with great clarification as well as

Science Based Interval Training that can Benefit You

2012-01-27T08:46:00.001-05:00

There has been an abundance of research over the past few decades that has demonstrated the benefits of interval-based training. Interval training (aka HIT or HIIT) involves bouts of work followed by brief recovery periods and repeated for a desired amount of time. Most of the research has focused on the effects of workloads using ratios of 1:1 or 2:1 or greater. The interval durations have

Annual U.S. Consumption of Food per Person

2012-01-23T16:33:00.001-05:00

I saw this list in Wired Magazine (Feb 2012) and thought it was pretty interesting - nice to see both fruits and vegetables coming in as high as they did. The numbers are pounds for each food over the course of a year eaten in the United States only. Now I need to figure out what 5-9 servings of fruits and vegetables/day comes out to in pounds for a year...anyone? How much higher do you think

Man Runs Mt. Kilimanjaro in 7 hrs 14 min

2012-01-22T09:16:00.001-05:00

I was on the Science of Sport website and saw this video of an ultra-endurance runner attempting to break the world record ascent of Mt. Kilimanjaro (which he did in a little more than 5 hours). The total time it took him to get up and down this amazing mountain - all 19,340' - was 7 hours and 14 minutes. You can't imagine how difficult that is. It took the group that I went with (Feb. 2008)

New Book: The Smarter Science of Slim

2012-01-21T08:32:00.000-05:00

I received a copy of Jonathan Bailor's new book, The Smarter Science of Slim (Aavia, 2012) yesterday and quite honestly can't put it down. Jonathan is a health and fitness researcher who has spent the last decade reviewing all the scientific literature on weight loss and exercise. His book has been endorsed by some of the biggest names in the medical and research worlds. The book is HEAVILY

Expert Author/Doctor’s 5 Tips on How to Slim Down for the New Year

2012-01-14T09:07:00.005-05:00

The New Year is here and one of the most common resolutions is slimming down! Everyone wants to look their best before the spring but not everyone knows how. Expert Dr. Lisa Davis came up with 5 tips to people slim down after indulging during the holidays. Top 5 Tips to Help You Slim Down for the New Year 1. Begin the day with a high protein breakfast. Protein-rich shakes, bars, and

Fitness for the Realistic: 10 Tips for a Healthy 2012

2012-01-08T16:45:00.006-05:00

“This year, I’m going to exercise seven days a week.” “I’m going to shed all my holiday weight.” “I vow to give up all carbs.”If you’ve ever uttered one of these phrases as a New Year’s resolution, you’re not alone. But let’s be honest – these extreme ambitions tend to fizzle way before the next calendar year. From watching what you eat to how you eat it, we’ve compiled ten tips that will give

If not BMI then What Measurement Should You Use?

2012-01-07T09:30:00.002-05:00

Many of us have heard about body mass index (BMI) and know that it uses height and weight in a formula (that was developed more than 150 years ago) and gives you an idea of where you are regarding your present body weight (i.e. ideal, overweight, obese etc.). BMI is a calculation that takes into account your height and weight but does not factor in body fat or more importantly lean tissue (muscle

Why You Should Be Doing Strength Training and Cardio

2011-12-30T13:31:00.007-05:00

As 2011 comes to a close I have been looking back on some of my strength training sessions as well as the interval training I have been doing on the cardio side. We have a tendency to judge if exercise is working by what the bathroom scale is reading. But that should not be the case. With each bout of exercise, we are improving many aspects of our physiology that will not be visible to the naked

Book Suggestions: Best Weight and Muscle Performance

2011-12-26T17:48:00.002-05:00

I develop fitness content as part of my role as Chief Fitness Officer at Koko FitClub, so I keep up on the latest exercise science research, read many fitness books and blogs and subscribe to monthly newsletters such as Tufts Health Newsletter, Harvard Medical School, and the UCal Berkeley Wellness Letter to name a few. Two of the better books that I have read recently are Best Weight: A

Strength Gains at Koko FitClub Even After 6 1/2 Years

2011-12-04T11:26:00.009-05:00

My goal is to offset what the typical baby boomer sees in terms of strength losses with age. What I have been doing - in addition to following specific nutritional guidelines and staying active (i.e. wearing a pedometer and trying to a accumulate 10,000 steps a day) is to perform 3 weekly SMARTraining sessions (strength /cardio) at Koko FitClub. After 6 1/2 years working out on the product my

What Research is Trying to Tell Us

2011-12-02T08:05:00.001-05:00

Do you really believe, like all the reports show, that the number one reason why we don't exercise is due to a lack of time? If you're racking your brain for a few more reasons to add more of an 8-letter word (EXERCISE, MOVEMENT, ACTIVITY) to your day, here are a few more reasons for you:For every hour of TV you watch your life expectancy is reduced by 22 minutes. For every cigarette you smoke

Avoiding the Typical Holiday Weight Gain

2011-11-25T10:19:00.004-05:00

We all know the Holiday season (Thanksgiving to New Year's) can be THE time to "relax" with respect to our exercise routine and watching our caloric intake because we become so busy, attending parties, traveling etc. Being aware of some of your triggers for the events I mentioned is a big part of winning the battle of the bulge. I had an earlier blog post that talked about a study that showed

Nothing Like an Early Hike on Sunday Morning

2011-11-20T14:20:00.005-05:00

Had another enjoyable hike up to Buck Hill this morning. I followed the Skyline Trail (blue/red trail markings seen on trees) for 1.5 miles before getting to the top in <30 minutes. After getting about 10 minutes of sun at the top I started back down and completed the 3 mile loop in about an hour. This is a great way to burn a few calories*, clear the head, get some fresh air and make up for some

A New Exercise Program to Get Children Strong

2011-11-18T07:42:00.003-05:00

For many kids, playing kickball in the backyard and biking to the park have given way to watching television, playing video games and spending hours on the computer. The question many parents are asking themselves are “with the holidays quickly approaching, how can I keep your children active when they are home from school?” It’s never too late to get your child a lifelong appreciation for

A Workout Session with Coldplay

2011-11-11T13:52:00.001-05:00

I did a pretty interesting cardio workout the other night on the treadmill while listening to music by Coldplay (their latest album: Mylo Xyloto). I will tell you that we saw them in concert a few years back and they were fantastic! The new album has 14 songs on it but three of them are <1:00 in length. I purchased the album on iTunes for $9.99 You could try the following with a combination of

Treatment for Migranes

2011-11-11T07:22:00.001-05:00

According to ihateheadaches.org, an online resource and physician database, approximately 45 million Americans, or one in every six, complain of headaches each year. Additionally, a study conducted by the National Institute of Neurological Disorders and Stroke (NINDS) found that sufferers of migraines were shown to miss a collective 157 million workdays throughout one year. That's a lot of sick

Decreasing Back Pain with Yoga

2011-11-04T08:22:00.003-04:00

We tend to take our backs for granted until aches become chronic and we’re jolted with pain. At this point, we realize that the back should not be neglected, especially since the spine connects to virtually every muscle in the torso. Today, an increased number of people sit hunched over a desk for long periods, and as a result, they are suffering from a spine that is out-of-balance. If you’ve

Treating Diabetes: Whole Body Approach

2011-10-30T15:39:00.000-04:00

Alarming new statistics show that diabetes is on the rise around the world, spiking from 153 million affected in 1980 to 347 million affected in 2008. Moreover, the incidence of diabetes has increased twice as much in American countries when compared to European countries. For the past few decades, the “fix” doctors and scientists have focused on was substituting sugar for artificial

Nutrition News: Front-of-Package Food Labeling

2011-10-21T19:16:00.001-04:00

The American Dietetic Association supports a report released today by the Institute of Medicine calling for a standardized system for front-of-package food labeling that can be easily understood by most consumers. The report, “Front-of-Package Nutrition Rating Systems and Symbols,” was authored under a committee of food, nutrition, business and communications professionals, including members of

Everyday Health Tips

2011-10-20T19:20:00.002-04:00

From TV stars affected by breast cancer to multiple medical POV’s on pancreatic cancer, Everyday Health is your source for experts spanning the health spectrum, from in-depth medical conditions to wellness, including delicious, healthy recipes. Here’s a quick look at what’s hot this month. November is COPD Awareness Month (chronic obstructive pulmonary disease) and 13 million Americans are

Balance Your "Cycle" and Exercise: Tips You Need to Know

2011-10-09T11:18:00.002-04:00

Most women know that menstrual cycles can cause some pretty unpleasant symptoms like depression, anxiety, cramps, and bloating that make you feel like not doing much of anything, especially working out. On the plus side however, exercise can actually be beneficial and helpful at this time of the month. Physical activity releases endorphins into the body which can improve your mood and get rid

A Natural Approach to Lowering Cholesterol

2011-10-07T07:17:00.001-04:00

Much research and attention has been focused on high levels of cholesterol in the blood and heart disease. Many people now rely on medication aimed at lowering lipid levels, or the levels of fat in the blood. However, health professionals are now questioning if this is the most advisable way to deal with high cholesterol levels. Cholesterol is a fatty substance in the blood that can lead to

Making Exercise a Lifelong Habit

2011-09-30T07:59:00.002-04:00

Studies are showing now more than ever that daily activity is as important as brushing you're teeth and showering. A sedentary lifestyle leads to obesity, increased risk for diabetes, cancer and so much more. Exercise needs to be a priority every day, an ongoing appointment, and as the saying goes, “No excuses.” In the spirit of September’s Self-Improvement Month, Chicago Healers Practitioner

4 Tips to Help Keep You in Great Shape

2011-09-28T10:29:00.001-04:00

Finding time to stay active – especially now that the dog days of summer are officially over – can be challenging, but Scott Danberg, fitness guru and expert from the Pritikin Longevity Center and Spa in Miami, FL has tips and tricks for staying in shape long after you put the bathing suit away! The key to staying in shape as the hectic schedules of fall and winter get more demanding is to make

N.E.A.T = Nonexercise Activity Thermogenesis

2011-09-24T22:58:00.004-04:00

Here is a very interesting video on NEAT (nonexercise activity thermogenesis) by James Levine, MD, PhD of the Mayo Clinic . Dr Levine is an expert in obesity and a leader in developing practical weight loss solutions. I am currently reading his book Move a Little, Lose a Lot (Three Rivers Press, 2009). Here is an interesting quote taken from Dr. Levine's book: "As a doctor who has spent more

6 Weight Loss Strategies by Wayne Andersen, MD

2011-09-16T11:28:00.002-04:00

Nutritionist Dr. Andersen, MD came up with 6 weight loss strategies to help people drop the pounds and keep them off. Dr. Andersen is also the author of Dr. A’s Habits of Health and is the Medical Director of Take Shape for Life. TSFL is a wellness program that helps people across the country lose weight and get healthy. 6 Weight Loss Strategies: 1. Weigh Yourself 1 Time per Day – Many diet

100 Rep Ab Circuit

2011-09-11T09:37:00.004-04:00

MB Situps x 20 (use 6 lb. medicine ball) Bicycle Abs x 20 (each time your R elbow touches your L knee = 1 rep) Prone Stabilization = 2:00 (count as 20 reps) Russian Twist x 20 (use 6 lb. medicine ball) Kneeling Roll-outs x 20 NB: if your in better shape - repeat circuit x 2 with no rest and if your more of a beginner try this circuit for <10 reps each and rest in between sets...and slowly

Take Advantage of the Hawthorne Effect

2011-09-09T09:50:00.001-04:00

Hawthorne Effect: a term referring to the tendency of some people to work harder and perform better when they are participants in an experiment. Individuals may change their behavior due to the attention they are receiving from researchers rather than because of any manipulation of independent variables. source: About.com. I believe you can have the same effect while using technology to improve

Dr. Oz's Tips for Living Life to its Absolute Fullest

2011-08-26T13:59:00.001-04:00

The following are Dr. Oz's tips for living life to its absolute fullest. In the September issue of Men's Fitness, he prescribes a mix of competition, training, nutrition, and preventative medicine that will keep you tuned for the rest of your life! For guys in their 20's Twentysomethings’ testosterone levels are high, so they have a big desire to be sexually intimate and a need to build muscle

25 Diets Around the World at Boston's Science Museum

2011-08-26T09:03:00.003-04:00

Check out What I Eat: Around the World currently at the Museum of Science in Boston for your viewing until January 2012. The exhibit looks at the diets of 25 people from around the world. See Peter Menzel's book: What I Eat Around the World in 80 Diets

Shoe Review: New Balance Minimus

2011-08-21T07:54:00.002-04:00

It seems like every shoe company is jumping on board with their own version of the new Minimus type athletic shoe. A few months ago I picked up my first pair - going with New Balance Minimus - and I have been pleasantly surprised. This particular shoe is for trail running. My goal when I purchased them - at Marathon Sports in Norwell, MA - was to build up the strength of my foot before ever even

Inside Running: Basics of Sports Physiology

2011-08-20T16:32:00.002-04:00

If your looking for a great, scientific-based book on running and running research, look no further than Inside Running (Benchmark Press, 189 pgs.) by David Costill, Ph.D who is still involved with the Exercise Physiology Lab at Ball State. The link is to Amazon where you can by the book used for one cent. I bought this book when it first came out back in 1986 and I have used it as a refernce

8 Tips to Avoid Creeping Obesity

2011-08-20T10:44:00.000-04:00

The following blog post was taken from the Koko FitClub blog. Calories always seem have a way of "sneaking" in throughout the day...don't they? A few extra hundred calories here and there can quickly add up to unwanted weight gain. Add these 8 tips into your own nutritional life-style program. Be aware of liquid calories. The average person consumes an extra 450 calories a day from soft drinks,

Lancet Reports Benefits of 15 min. of Exercise

2011-08-15T19:35:00.002-04:00

Previous exercise guidelines by agencies such as CDC and Surgeon General are for 150 minutes of moderate-intensity exercise each week or 75 minutes of vigorous a week. You would think this is pretty attainable over the course of a week. Still, 30% of the population cannot find time to exercise AT ALL DURING THE WEEK! Hopefully, the new research published in the Lancet will motivate them a bit.

Inactivity Physiology

2011-08-13T08:03:00.009-04:00

There is a whole new field of study that has been spawned called inactivity physiology. I am becoming more and more interested in this field. Think about this for a minute. You get up early go for an hour run, drive an hour to and from work. Once you arrive at the office what do you do most of the day? That's right, sit in front of your computer and then sit in meetings most of the day. Well if

Take This Quick Quiz on Metabolism

2011-08-12T14:31:00.003-04:00

Take a moment and check out this 15 question quiz on Metabolism from WebMD. It is basic but you will walk away with new information about metabolism and how it relates to your own metabolic rate. Please forward it to a friend - it all starts with your internal engine - your metabolism. Remember that as you continue to age - lean muscle mass is the key to not only keeping your metabolism revving

RCX5 Polar Heart Rate Monitor

2011-08-07T08:25:00.002-04:00

Throughout my training career I have had the opportunity to use various types of fitness products including heart rate monitors. I have used the full line of Polar products throughout my fitness career including the the RS800 (during my Mt. Kilimanjaro climb in 2008) and most recently the RCX5 model wich just arrived last week. I look at the Polar heart rate monitor as an ideal teaching tool

New Book: Exercise for Mood and Anxiety

2011-07-25T16:04:00.003-04:00

I just finished reading a new book that just hit the book shelves titled Exercise for Mood and Anxiety by researchers Michael Otto, PhD (Boston University) and Jasper Smits, PhD (Southern Methodist University). Both are leaders in the field of exercise and the effect it has on mood. I have also had the pleasure of meeting Dr. Otto. Think about those days when your tired or just not feeling 100%

Appitalism: The Mobile App Superstore

2011-07-15T06:31:00.002-04:00

Still looking for the perfect beach body this summer? With the season half over, it’s still not too late to get those six-pack abs you’ve always dreamed about. For the gym-rat on the go, Appitalism.com, the mobile app superstore has put together a list of the hottest fitness and nutrition apps that will turn you from flab to fab in no time. Below are a few Apps that you can find on the

My Typical Workout at Koko FitClub

2011-07-11T14:34:00.002-04:00

This mornings Smartraining workout (find a Koko FitClub near you) featured a 15 minute interval-based cardio session on the treadmill. I chose a high intensity program (1 of 12) called H.I.T that used moderate inclines with fast speeds with an end result of about 200 calories expended and a peak heart rate of 152 bmp. This was followed by a circuit-based strength session that took about 30

A Beginner's Guide to the Farmer's Market

2011-07-07T22:20:00.002-04:00

This is a great time of year to shop at your local farmer's market. Your not only getting fresh fruits and vegetables - you end up helping your local economy as well. Here are five great tips from Amelia Winslow, MS, MPH of Eating Made Easy that will help make your visit to the market an easier and more pleasurable experience. 1. Stick with what you know. If you’re new to the market or to

Recommended Outdoor Cycling Routes Around New York City

2011-06-24T07:57:00.000-04:00

Looking for something to do this weekend to burn a few calories and get some fresh air - then get outside for a ride. If you happen to live in the NY/NJ area you can try one of these outdoor cycling routes compiled by Holly Rilinger of Flywheel Sports. 1. Central Park The city’s famous park offers both hilly and ﬂat terrain making it an interesting ride for both beginners or seasoned riders.

Why All Baby Boomers Need Strength Training

2011-06-12T08:59:00.001-04:00

Would you give strength training a try if you knew you could prevent losing 30% of your muscle strength between the ages of 50 and 70? Well you can and you should! When I think of strength training and aging, I think of the all the ground-breaking research that has been done at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. They have been publishing

Why Koko Smartraining Works

2011-06-10T13:32:00.007-04:00

I started working out on the Koko Smartrainer 2-3 times a week starting at age 44. Six years later I am 93% stronger since my first baseline strength test dating back to 2005. In addition, I recently lifted more weight than any previous strength test that I have done. In my workout this morning I lifted more weight (26,320 lbs.) than any of the previous 300+ sessions and keep in mind I had a good

2 Great Android Apps That Are Free

2011-06-03T08:00:00.002-04:00

Smartphones have advanced to the point where they can do almost anything. Rather than buying a dedicated handheld fitness partner, here are a few apps that will turn any Android phone into your personal trainer. Run Keeper by Fitness Keeper Run Keeper is a free running app for Android developed by Fitness Keeper inc. Run Keeper uses your phones internal GPS to keep track of both where your

Exercise as Preventive Medicine

2011-05-27T08:40:00.004-04:00

Preventive medicine refers to measures taken to prevent diseases, (or injuries) rather than curing them or treating their symptoms (source: Wikipedia). We forget sometimes about what goes on "behind the scenes" as a direct result of the exercise we typically do on a weekly basis. We may think if we are not losing weight that all this exercise stuff is just a waste of time and why bother. It may

Tabata Protocol: the no nonsense workout

2011-05-13T20:03:00.003-04:00

After more than 25 years in the fitness it's safe to say that I have learned a few things. Like the impact that Smartraining can have for one and the other is the beauty of the Tabata Protocol. It's such a clean and efficient interval workout and it's the only cardio workout to my knowledge that has the ability to produce both aerobic and anaerobic gains concurrently (see study). It can be done

How Does Your Body Expend Calories?

2011-05-10T21:08:00.003-04:00

The human body is such an amazing organism that it's constantly utilizing calories for daily functions, some of which you may not even be aware of. Functions such as breathing, changing hormone levels, blood circulation, growing and repairing of your cells and even the pumping of your heart, all require calories. The number of calories it takes to carry out these activities while

Combining Two Great Exercises: Hiking and Trail Running

2011-05-01T11:54:00.003-04:00

For those of you in the Boston area check out the various hiking and/or trail running courses at the Blue Hills in Milton. My new trail course is on the Skyline Trail that is a quick 3 mile course that starts out Blue (easy) and turns to a Blue/Red which is a bit more challenging because of the uphill climbs. Added a ltitle bit of running this morning at certain points througout the course. This

Sugar: The Bitter Truth

2011-04-30T08:16:00.002-04:00

This is an interesting video with Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, who talks about the damage caused by sugary foods.

Do You Have Metabolic Syndrome?

2011-04-20T22:11:00.001-04:00

Metabolic Syndrome is not some type of disease but rather a group of features that are associated with your metabolism. Metabolic Syndrome is also known as Syndrome X or Insulin Resistance Syndrome. The features that you want to be aware of are: 1. Extra fat covering your abdominal area 2. Low levels of high-density lipoprotein cholesterol (HDL) 3. Higher than normal blood pressure 4. Blood that

Oatmeal: As a Quick Nutritional Snack

2011-04-02T08:07:00.002-04:00

I have been wanting to do a post on healthy snacks (like oatmeal) that contain less than 250 calories. One option is the Starbucks version. A recent NY Times article by Mark Bittman trashes the McDonalds version but the key is what your adding to it in terms of toppings that can make it less healthy. I have tried the Starbucks version a few times recently while waiting at airports. If you watch

Proper Recovery After a Difficult Workout

2011-04-01T08:14:00.001-04:00

After a vigorous workout, all you want to do is relax and forget about exercise for the rest of the day. Unfortunately, it is this kind of thinking that causes pain and soreness for a day or more after the initial workout. Since soreness can prevent you from keeping a steady exercise program, it’s critical that you learn exactly what causes muscle pain and what you can do to prevent it. In order

Another Diet Coming Your Way: The Dukan Diet

2011-03-28T22:11:00.004-04:00

The Dukan Diet, developed by French physician Pierre Dukan, has been the craze over in France for the past decade, a few big name actresses have even followed the diet to lose weight following their pregnancies and now the book will be here in the U.S. in April. After reading a review on WebMD as well as a few others sources, you quickly come to realize that this diet, like all other diets, has

Kathy Kaehler, Celebrity Trainer and USANA Spokesperson

2011-03-23T16:50:00.003-04:00

Celebrity trainer, Kathy Kaehler is the former resident fitness expert for The Today Show and spokesperson for USANA. I have had the pleasure of working with Kathy in the past. Here are a few of her tips that she uses with her celebrity clients that will help you get ready for summer: 1. Skip the soda and the wine. Anything you can do to reduce the calories and any bloating. One easy way is to

Ted Talk: Living to 100

2011-03-22T19:53:00.000-04:00

Listen to this great talk by National Geographic writer, longevity coach and explorer Dan Buettner - see his full bio here.

The Longevity Project

2011-03-18T16:54:00.002-04:00

If your looking for an interesting read look no further than The Longevity Project by Psychologist Howard Friedman, Ph.D and Leslie Martin, Ph.D. If your like me and you love exercise, research and the effects it has on various aspects of life - then this is right up your alley. This is the first book to follow a group of 1,500 test subjects over eight decades. During the study which started back

Please Vote at Women's Health for my Blog

2011-03-06T12:04:00.002-05:00

Please take a moment and vote for my blog - before March 22nd - at Women's Health - it will take only 30 seonds - my URL is michaelwoodspg.blogspot.com and the category = fitness. Thank you!!!

Could BAI Eventually Replace BMI?

2011-03-06T10:47:00.002-05:00

First, let's define both BAI and BMI. Body Adiposity Index (BAI) is a new testing method that is still in the process of being tweaked. It determines your body fat level, without stepping on a scale, by looking at your hip circumference and your height, your body weight is not used in the formula. Body Mass Index (BMI) has been around since the 1840's and is used by physicians and researchers to

New Dietary Guidelines for Americans

2011-02-28T21:57:00.003-05:00

Here is a PDF document that has the updated (from 2008) version of the New Dietary Guidelines that you can review. This new set of updated nutritional guidelines came out in January 2011. Take a look at Figure 5-1 on page 46 when you have a chance. Most Americans do not meet the Dietary Guidelines recommendations - check to see where you stand.

Just Another Reason Why Obesity Rates Continue to Grow

2011-02-27T09:50:00.000-05:00

McDonald's fast food chains over in Australia recently rolled out a meal that includes a Big Mac Cheesburger, medium French Fries, Medium Coke and a regular Chocolate Sunday. Are you ready for the caloric intake for this one meal? Keep in mind this is not even super-sized! The total calories consumed = 1,623 calories and 68.5 grams of fat. Enough said...

Cereal Fiber May be Your Best Choice

2011-02-25T22:56:00.003-05:00

A new study published in the Archives of Internal Medicine reports that some of the best sources of fiber are from none other than your breakfast cereal. I thought most breakfast cereals contained too much sugar? In any event, the study looked at death rates of nearly 400,000 subjects who consumed varying amounts of fiber each day. Males who consumed 29 grams/day of fiber and females who took in

Staying Fit With Cancer

2011-02-25T08:04:00.003-05:00

It is well known that obesity is a serious risk factor for many types of cancer. Exercise and staying fit is known to lower the risk of developing cancer and other diseases. However, obesity is also a risk factor in the recurrence of cancer for those that have already survived it. In one study, obese individuals had a reduced likelihood of survival due to the chance of the cancer coming back or

Effects of Strength Training on Aging

2011-02-21T09:19:00.001-05:00

Exercise science research has long stated that we tend to lose roughly 0.5 lbs. of muscle each year starting around the third to fourth decade of life depending on activity level. This does not sound like much but after a decade your down 5 pounds of metabolically active muscle tissue. In order to prevent this from happening you NEED to perform regular strength training sessions 2-3 times each

Advanced Carbohydrate Lecture, Part 2 & 3

2011-02-11T16:03:00.000-05:00

The Greatest 3-Pt. Shooter Ever?

2011-02-11T11:40:00.001-05:00

Here is a great video that was put together on UConn alum and current Boston Celtics basketball player Ray Allen who broke the all-time NBA 3-point FG mark last night. Way to go Jesus Shuttlesworth!!!

Nutrition Lecture on Carbohydrates, Part 1

2011-02-10T15:09:00.003-05:00

Radhia Gleis, MEd, CCN has a great line towards the end of her video presentation when she is talking about staying away from too much refined sugars (simple carbohydrates) which she says is anything that is popped, puffed, flaked, flowered, shredded or instant!

Nutritional Value of Eggs Improve

2011-02-08T22:41:00.001-05:00

Some interesting information has recently been published regarding the nutritional value of eggs. Eggs have been found by the USDA to now have 14% less cholesterol than previously thought (185 mg) and more vitamin D (41 IU) for one large egg. The elevated IU nimber represents a 64% increase in vitamin D.

Healthy Meal Choices

2011-02-05T16:53:00.000-05:00

The winter months can be tough when the weather is so cold that it prevents you from being as active as you would like. When your activity is less than usual - your caloric intake becomes especially important. Such has been the case these past few weeks. So I have been trying make some healthy, nutritious meal choices on days when my wife is not cooking. One such meal that I recently made was a

Long Live Jack LaLanne

2011-01-24T19:59:00.001-05:00

The memorable fitness guru Jack Lalanne died at his home in CA on Sunday from pneumonia at age 96. He was my favorite fitness personality. I remember watching his 30-minute fitness show back in the 1960's which ran for 34 years starting in 1959. LaLanne opened the nation's first modern health club in Oakland, California, in 1936. It had a gym, juice bar and health food store. Soon there were 100

Koko FitClub Member Changes Life with Smartraining

2011-01-23T14:27:00.000-05:00

I was recently down in Belle Meade and Brentwood, TN visiting a few of our Koko FitClub members. There were so many great success stories where members have changed their life with Koko Smartraining. At Koko it's all about the quality of the workout compared the quantity of the workout (which is what most people focus on). We look to develop efficient programs on the cardio and strength side. We

Monitor Your Sugar Intake

2011-01-23T10:56:00.006-05:00

The rise in sugar consumption in the U.S. is one of the more confusing dietary trends in the last century, according to author Gary Taubes (Good Calories, Bad Calories). My question to you - do you have any idea how much sugar (simple carbohydrate) your taking in on a daily basis? If not, your first goal is to start reading food labels to get an idea of the sugar content is in the foods that

Develop Your Own Fitness Evaluation for 2011

2011-01-18T20:11:00.003-05:00

Before you know it the first month of the New Year will be past us. How are you doing with your fitness goals for 2011? If things are not going as planned try adding a fitness evaluation on the first of the month (February) to help get you back on track. For additional information on this topic, check out a post from last year. Evaluations are a great way to keep you striving to reach your goals

Activity and Caloric Expenditure in Snow

2011-01-12T16:55:00.001-05:00

Two items came to mind today while removing the 12+ inches of snow we received. First, it's always good to be up, away from the computer, and moving outside. Secondly, I thought about how many calories I was actually expending while removing all this snow (shoveling and snow blowing). The average 150 lb. person expends about 6.8 cal/min or 408 calories/hr. shoveling snow by hand. How does this

Bob Greene's The Life You Want

2011-01-08T10:05:00.002-05:00

If your not ready to change your mindset and "flip the switch" mentally, in regard to making changes in the way you look and feel, your results will simply be less significant compared to those who are in fact able to change their thinking process. Exercise Physiologist, Bob Greene's new book, The Life You Want, offers the tools you need to break the barriers and be successful with weight loss.

The 4-Hour Body and Paleo Solution

2010-12-24T12:22:00.002-05:00

Over the Holiday season I plan on doing a little reading that includes two of the more interesting books published in 2010. The first book is The 4-Hour Body by Tim Ferriss and the second book is Robb Wolf's The Paleo Solution. The 4-Hour Body was the culmination of a decade of research by Ferriss who was basically a lab rat in his own experiments to see what works in all areas of performance. He

Increase Risk of Death as BMI Increases

2010-12-19T18:13:00.002-05:00

A recent study by the National Institute of Health (NIH) demonstrated that for each 5-point increase in body mass index (BMI) - your risk of death increases by 31% - even if you do not smoke and your apparently healthy. It's important for you to remember that BMI (see calculator here) is not the be all end all of measurements, especially for individuals who have muscular body types. But for most

Adding in Some Yoga and/or Dynamic Warm-up

2010-12-12T15:05:00.004-05:00

I have done yoga on and off for the past decade. Whenever I have a brief layoff I always come back to the realization of (1) how important various types of movement really are and (2) that they need to be done on a regular basis to retain the benefit. Case in point, I have not done any type of yoga this past month, and this morning I got back at it with a nice 1.5 hr class at USMMA in Bellingham

Fun Fitness Facts for Friday

2010-12-10T10:19:00.000-05:00

Here are few interesting facts for you to think about on this Friday morning: Did you know that you burn 33% more calories standing compared to sitting? Women with more body fat around the middle are more likely to have osteoporosis as they age. You expend about 100+ calories per mile no matter if your running or walking! (above) the key factor is - it takes less time if

The A to Z Study

2010-12-09T15:14:00.001-05:00

This is a great video on a 12 month randomized study that was done at Stanford University by Christopher Gardner, PhD, Abby King PhD and colleagues on some of the popular diet books that out there. If you have tried (or are thinking about trying) either the Atkins, Zone or Dean Ornish Diet at some point I would highly recommend watching the video and reading the white paper seen in JAMA. The

Good Calories, Bad Calories

2010-11-30T22:02:00.003-05:00

I am currently reading Gary Taubes book, Good Calories, Bad Calories (Alfred A. Knopf, New York, 2007, 601 pgs.) In chapter 19 (pg. 314) he writes about some "general rules" of a successful diet. This list is from a group of physicians from Stanford University School of Medicine (1943) and is identical to what both Harvard Medical School (1948) and Cornell Medical School (1952) were saying at

10 Ways to Motivate Yourself to Exercise

2010-11-12T17:24:00.000-05:00

The problem with exercise is that it is like a bitter pill, one we must swallow if we wish to remain slim and in good health. However, lethargy and laziness make it increasingly difficult to stick to a workout routine, even one we enjoy once we get started on it. As the years go by, it’s harder to find the motivation to stay on track, and once you lose your resolve, you start gaining all the

Series 7: Core Circuit

2010-11-09T18:19:00.003-05:00

The following core circuit was part of my workout this (Tue.) evening. Monday, Wed. and Friday are dedicated to a full-body, strength training circuit performed on the Koko Smartrainer and this quick program gets wrapped around that. Before and after this core circuit I complete a set of weighted step-ups and rotator cuff exercises (internal/external rotation) using thera-tubing. Series 7 Core

Looking for a Fast, Effective Cardio Workout?

2010-11-06T07:24:00.001-04:00

Here is a quick but yet effective cardio workout when time is limited. This template can be used for any type of cardio equipment or even taken outdoors and applied to running, rowing, swimming etc. This particular session was performed last week on a stationary bike. Progressive Warm-up: minute 1:00 - 50 Watts - 75 RPM minute 2:00 - 75 Watts - 80 RPM minute 3:00 - 100 Watts - 85 RPM minute 4:

Today's Health Statistic

2010-11-04T20:44:00.002-04:00

A study published in the May journal of Medicine and Science in Sports and Exercise, reported that men who sat the most had the greatest risk of heart problems. Men who spent more than 23 hours a week watching TV and sitting in their cars had a 64% greater chance of dying from heart disease than those who sat for 11 hours a week or less. Australian Researchers found that each hour a day spent

Running Stadium Stairs: One of the Best Workouts

2010-10-29T15:22:00.000-04:00

This is a great photo of Harvard University football stadium in Cambridge, MA built in 1903 and seats 30,000+. If your looking for a challenging workout look no further. It's a been a few years but I have run these 1000+ stairs many a time. One workout I use to do with my clients and friends was to run up (and walk down) the rows that were numbered. We also brought dumbbells, bands etc. over and

7 Great Reasons to Exercise

2010-10-21T19:45:00.004-04:00

For every half hour you exercise you add 2 hours to your life. Exercise helps you lose body fat while maintaining or building muscle. Exercise can help lower your blood pressure and cholesterol level. Exercise can reduce stress levels, improve work productivity and help battle depression. Exercise enables you to sleep better. Exercise improves functionality (ADL's) as you age. Exercise helps

Get Moving on Manhattan's Waterfront Greenway

2010-10-11T18:40:00.001-04:00

Over the long weekend we were in Manhattan and visited the Manhattan Waterfront Greenway or what I call their bike path. We only walked about 5+ miles (about 11,500 steps according to my Fitbit pedometer) of the 32 mile course. But it was a lot of fun and we had beautiful weather - we forgot that it was already the second week of October. This course runs between the Hudson River and Riverside

Mindless Eating

2010-10-04T16:45:00.000-04:00

One of the books I'm reading on eating and the food industry is Mindless Eating by Brian Wansink, Ph.D who heads the Cornell University Food and Brand Lab. Here is some data that he presents in his book: On average normal weight people think they eat 20% less than they really do. Obese individuals typically underestimate how much they eat by 30-40% with some as high as 50%. Your first step is

Exercise and Stress

2010-09-29T21:10:00.001-04:00

Research from Denmark has shown that people who regularly exercise (at any intensity) for 2 hours a week (an average of about 17 minutes a day) are 61% less likely to feel highly stressed compared to their sedentary counterparts (source: Men's Health online).

The Alkaline Diet: Improving Your Overall Wellness

2010-09-28T20:35:00.000-04:00

It’s a fact that the American diet is acid-heavy and remains generally unbalanced by alkaline foods. Just take a look at any restaurant or fast-food menu, then note how much of it includes meat, processed wheat flour, and dairy products. This has resulted in a variety of health problems for many people, but once you know how to balance your diet with 60% alkaline foods and only 40% acidic ones,

Globesity

2010-09-21T21:32:00.001-04:00

“Globesity” is fast becoming more of a problem than famine and under-nutrition, and has now reached a point where it is becoming a serious threat to the health of every nation striving for economic development." Independent, Feb. 2002 I was reading a scientific journal article on Friday that had world-wide statistics on obesity and overweight. The paper was published in 1999 and I wondered what

Keeping an Eye on Those Extra Calories

2010-09-17T12:50:00.001-04:00

As I was eating a mid-morning snack (Cliff Bar) I realized how easy it is to consume a few hundred extra calories over the course of a day. This could, in turn, easily put you "over the top" in terms of the calories needed for that day. Even the Cliff Bar I ate tasted great, had 25 grams of protein and 4 grams of fiber BUT it had 270 calories. A few of those over a course of a day plus some extra

9 Best Diet Tips Ever (from WebMD) ...Really?

2010-09-07T21:36:00.000-04:00

Let's take a look at a recent article on WebMD entitled The 9 Best Diet Tips Ever. I am currently doing a lot of research on this topic for some new exercise programs that I'm working on for Koko FitClub, so I'll confess now, the title caught my eye. WebMD's 9 Best Diet Tips Ever Drink plenty of water or other calorie-free beverages** Be choosy about nighttime snacks* Enjoy your favorite

Track Physical Activity with the Walk n’ Play iPhone App

2010-09-01T21:33:00.001-04:00

Researchers at the University of Houston have developed an iPhone application that uses the gadget’s accelerometer to support an innovative biomedical calibration process. Because the accelerometer can sense motion and measure metabolic activity, the application is capable of giving an accurate count of calories burned. To Healthy Competition Walk n’ Play also incorporates a competitive

Digital Devices and the Impact on Your Brain

2010-08-30T13:08:00.000-04:00

A great story by Matt Richtel appeared in the NY Times last week regarding digital devices and the impact they have on your body and more importantly your brain. "At the University of Michigan, a study found that people learned significantly better after a walk in nature than after a walk in a dense urban environment, suggesting that processing a barrage of information leaves people fatigued."

Exercising in the Smallest Town in the Smallest State

2010-08-28T13:39:00.002-04:00

There is always plenty of exercise in the smallest town in the smallest state. That would be Block Island in Rhode Island...if you were wondering. They have everything from biking, running, kayaking, para-sailing, beach/trail hiking or jogging to even some stair-climbing to name a few. We tried most of those activities when we were there this week...as well as each time we go. According to the