Halloween is just around the corner and that spells candy galore! Even if you don't go trick-or-treating, the reality is that most of us won't have the discipline — or desire — to abstain from guilty pleasures. But not all candy is created equal! Find out which Halloween candies are the better & worse.
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October 2011
Dear Member,
We hope you have enjoyed the benefits of belonging to the Arena District Athletic Club, as it has been our pleasure to be a part of supporting your healthy lifestyle. We continue offer the services you appreciate and expect.
In order to help us continue to provide these services it has become necessary to implement a slight increase in your monthly dues. Effective with your November billing cycle the single membership price will increase by $2.00 along with a $1.00 increase for each additional person on your account per month.
This is the first price increase we have implemented in over three years and has become necessary to offset the rising costs we have experienced.
Please see a staff member should you have any questions. We look forward to having you continue your membership.
Have a fit day,
Bill Brown
General Manager
Boost efficiency to get better, faster fitness results
You know there's no magic bullet for getting in shape. You simply have to put in the time. But what if you didn't have to put in as much time?
That's because people don't always work out in the most efficient ways for reaching their fitness goals.
Here are five ways that well-intentioned exercisers go wrong:
Time-waster #1: Socializing instead of sweating
Sure, you can make friends at the gym. And there's nothing wrong with that as long as it's not preventing you from your main mission.
Fitness Fix: Stay focused. Save your socializing for before or after your workout.
Time-waster #2: Following the same old routine
You hit the gym on autopilot, spending 45 minutes on your favorite cardio machine followed by a quick circuit on the weights. While you're doing enough activity to keep your heart healthy, you won't see big boosts in your overall cardiovascular performance or strength. Your body has adapted and you're doing a lot of movement but you're not doing enough intensity to get a training effect. Even just two weeks of the same routine is enough to get in a workout rut.
Fitness Fix: Shake things up. Challenge your body with different types of cardio, incorporating various machines and classes into you regimen. Use both free weights and machines in your strength program. Vary repetitions and sets.
Time-waster #3: Cheating.
Leaning on handrails of the stair-climber or elliptical machine counters your efforts by offsetting some of the burden of the activity. Draping yourself over the machine can reduce the number of calories you burn by as much as 20 percent.
Fitness Fix: Stand tall. The rails are meant to help with balance only as a safety measure.
Time-waster #4: Too many breaks.
Resting a couple minutes between sets of resistance activities helps your body recover and gear up for the next challenge. But too much downtime is a waste of time.
Fitness Fix: Keep your heart pumping. Skip breaks between resistance activities and instead go straight from one move to another. This works best when alternating between activities for the lower body and upper body. "Super-setting" is a good option when pressed for time or when you want to mix up your workout routine.
Time-waster #5: Not hitting the weights hard enough.
Afraid to "bulk up," many women lift weights that yield little results. Research shows that women who strength-train get much more toned when they have a personal trainer pushing them than when they go it alone. Those who train on their own don't train at an intensity that has an effect.
Fitness Fix: Push your muscles "to failure." Use weight that is heavy enough that you can't do even one more repetition by the end of your set. Sets generally involve eight to 20 repetitions, and it can be good to vary reps, as mentioned above. And stop worrying about bulking up. Most women simply don't have the biology to build bulging muscles.
By Jacqueline Stenson
Contributing editor MSNBC
Whether you've hit your fitness groove or are just getting started, make sure you're doing it right with these quick tips:
Don't Overdo It As You Start Your Program
If you haven't been active lately, start from square one — even if you were a high school athlete. Jumping into vigorous exercise without gradually building up to it puts you at risk for serious injury — and even death.
Do Increase Exercise Level Gradually
If it's been a while since you busted a move, talk to your doctor first. At the very least, complete the Physical Activity Readiness Questionnaire (PAR-Q), an easy way to determine your physical readiness for exercise.
To get started, go easy. Start with what you can do and steadily increase time, frequency, and intensity, in that order, increasing total weekly time by no more than 10% per week. As your fitness level improves, aim for 30 minutes, 5 days a week. Be patient —regular exercise pays off, but too much too soon can backfire quickly.
Don't Go From 0 to 60 in 5 Seconds
Going straight to the cardio portion of your workout without a warm-up is a bad idea. To successfully meet the demands of cardiovascular training, your body needs a heads-up.
Do Perform a Warm-Up Before Your Workout
For most people, 5-10 minutes of low-to-moderate intensity cardio activity is enough. The warm-up helps you transition from rest to movement, gradually increasing body temperature, heart rate, and blood pressure to support the physiologic challenge of the vigorous workout ahead. A proper warm-up also helps reduce post-exercise muscle stiffness and improves exercise performance.
Don't Get Hung Up on Heart Rate
It’s just a number. Target heart rate training is a great way to boost your level of fitness, but it’s not the perfect method for everyone. If you can’t seem to get your heart rate into the right intensity “zone,” don’t fret.
Do Pace Yourself Based on How You Feel
If you can talk comfortably — or slightly uncomfortably — you're exercising at the right intensity. If you can't talk comfortably at all, slow down — regardless of heart rate.
Target training zone charts offer a ballpark range at best. Target zone is influenced by fitness level, health status, certain medications, and genetic limitations. For best results, ask a certified fitness professional to help you calculate your target training zone.
Don't Stop Immediately After a Vigorous Workout
Personal trainers see it all the time — someone going at full speed on a stair climber, and stopping suddenly to stand still. A sudden stop causes blood to pool in the feet and legs, reducing blood flow to the heart and other organs. As a result, you could get dizzy and fall — or experience a life-threatening cardiac arrhythmia.
by Beth Shepard, M.S., ACE-CPT, ACSM-RCEP, Wellcoaches Certified Wellness Coach
Men's Health, the authors of "Eat this not that" recently listed 20 habits that contribute to weight gain.
#1: Eating "low-fat"
It sounds crazy, but stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.
#2: Not seeking nutrition advice
Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge.
#3: Sleeping too little or too much
According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.
#4: Eating free restaurant foods
Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden's free breadsticks or Red Lobster's Cheddar Bay Biscuits, you're adding an additional 150 calories to your meal. Eat three over the course of dinner and that's 450 calories. That's also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What's worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
#5: Drinking soda—even diet!
The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.
#6: Skipping meals
In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal.
#7: Eating too quickly
If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year
#8: Watching too much TV
A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.
#9: Ordering the combo meal
A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal." Why? Because when you order items bundled together, you're likely to buy more food than you want. You're better off ordering your food piecemeal. That way you won't be influenced by pricing schemes designed to hustle a few more cents out of your pocket
10: Facing the buffet
Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.
#11: Eating off larger plates
One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.
#12: Putting serving dishes on the table
Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.
#13: Choosing white bread
A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts
#14: Taking big bites
The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.
#15: Not drinking enough water
Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting participants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!
#16: Having overweight friends
Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”).
#17: Eating too late
Your body can burn flab while you sleep, but only if it isn't too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.
#18: Not using a scale
Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown off by natural fluctuations in body weight by stepping onto the scale at the same time every day.
#19: Drinking fruity beverages
Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline.
#20: Eating when emotional
A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn't involve food and you'll prevent yourself from overloading on calories.
Here are 8 possible metabolic boosters and the truth about whether each works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True!
In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day. In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises. And another recent study showed a 100% increase in fat burning after a strength training workout.
2) Breakfast
Claim: Because it stops your "fasting", it can boost metabolism
True? Maybe yes, maybe no. Your metabolism won't go into "starvation mode" without breakfast, but it is associated with successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in)at this time. This will keep your appetite in check till your next break or even lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think. After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say "No!". Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
See above. Fat burners are simply caffeine pills with a few other ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeezed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat. Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...
7) Protein
Claim: Burns more calories (uses more calories in digestion than carbohydrates or fat).
True! Now I'm not sure if this is significant, but protein also helps fill you up longer. And that's where the real benefit comes in preventing overeating. And if you want details, another study showed that animal protein results in more energy burned than vegetable protein.
8- Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
I certainly believe it. And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.
Bottom line: Intervals work!
So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Add strength, intervals, mini-meals, and protein to your weight loss plan and you'll be leaner and warmer thanks to your faster metabolism.
Craig Ballantyne, CSCS, MS
If you are tired of sweating all over every piece of cardio equipment and still not getting results from the scale, thenhop of the treadmill and hit the weights. According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. Strength training is the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie.
That translates to as much as three inches total off your waist and hips. New muscle pays off by proving a long-term boost to your metabolism, which helps keep your body lean and sculpted. Though cardio may burns more initial calories than strength training, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.
What's more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).
There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine's Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.
If you are unsure of how to begin a strength training routine then contact one of our Certified Personal Trainers who can help you develop a safe and effective program.
