Fitness Together Jacksonville

The Effects of Aerobic Exercise on Lean Tissue

2009-04-14T09:01:00.000-07:00

There are many theories out there about aerobic or cardiovascular exercise breaking down the lean tissue in the body. Aerobic exercise (exercise w/oxygen) should be a vital part of your regular fitness program. You are not only burning calories but you are using the most important muscle in your body - the heart.

As your heart is pumping blood throughout the body you are increasing the amount of oxygen and the size of the blood vessels in your body. These blood vessels supply oxygen to the tissues including your muscles. The oxygen also carries out waste products to help with recovery and growth of tissue.

So what type of cardiovascular activity is best for you and your goals? Running, jogging and jumping rope are all examples of high impact aerobics and may tend to break down muscle tissue, burn more calories and with the presence of an improper nutrition program may lead to muscle loss. Walking, cycling and stair climbing are examples of non-impact to low or low impact cardiovascular activities that will potentially minimize the breakdown of muscle tissue.

Determining what your ultimate goals are, whether overall weight loss, body fat loss or gaining lean body mass, will help you determine what type of cardiovascular exercise is best for you to reach your goals. It is very important to choose a type of exercise you will enjoy and will not cause boredom.

Cardiovascular exercise must be performed for no less than 20 minutes. A slow, steady and long duration program will achieve greater fat loss results when done on a consistent basis. One tip to achieving faster results is to complete your aerobic activity first thing in the morning prior to breakfast with plenty of water.
Since your body has been burning calories during the nights sleep, body fat will be utilized as energy in the absence of glycogen in the blood stream.

In conclusion, the muscle tissue in your body is vitally important for longevity and ultimate weight control. By incorporating a regular weight training and cardiovascular exercise program in your daily routine, you can add years to your life and life to your years!

Wes Greer is the owner of the Fitness Together Personal Training studios in Ponte Vedra, Mandarin, and Atlantic Boulevard. Email wesgreer@fitnesstogether.com, call 904.285.3236 or visit www.FTJACKSONVILLE.com for more information.

The 'D' Word - DIET!

2009-04-08T08:34:00.000-07:00

Today is the day you will never ‘diet’ again! Your new definition of diet is your DAILY INTAKE OF ENERGY TREATS! Your daily eating plan and your 5 meals a day is your diet. No deprivation, all real foods, no packaged or pre-cooked foods. Just a good, healthy eating plan. Think S-F-H, (small, frequent and healthy)!

Let’s stop and think about the foods people had to eat way back in the 1800’s: vegetables grown in the ground, fruit off the trees, animals that were hunted, fish that were caught in the river or sea, and grains that were picked. Have you ever heard of an ‘obesity epidemic’ in the 1800’s? Of course not! Not only were ALL of the foods natural, but energy was expended every time someone was hungry – there were no supermarkets!

200 years ago, there were no pasta primaveras, cheese enchiladas, or chili rellenos and definitely, no pizza! Unfortunately, those days were much more primitive and cooking was done over a wood burning fire. There were no microwaves or fancy ovens, no food processors, pasta machines, or even refrigeration. Whatever was caught or gathered that day was eaten. Think of what you eat daily. Do you think you eat ANYTHING that is one day fresh?

If our society could get back to the basics by eating all-natural foods, more fruits and vegetables, fresh fish instead of red meat (primarily because we do not perform manual labor enough to burn the calories in red meat) and less sugar and flour products, we would never have to watch what we eat again. Of course, activity level would need to be increased since the pioneers and Indians walked or rode horses for transportation. As you know, this burns more calories that sitting in a car or at a desk.

If we could incorporate the ways of our ancestors by eating more natural foods and exercising more intensely, we could improve so many aspects of our lives like:

- increased mental and physical energy
- higher metabolism
- increased muscle mass
- body-fat reduction
- improved body image and self esteem
- improved mood
- ALL heart related health issues

Remember to never use the ‘D’ Word again. Common sense eating combined with exercise is the way to better health. Period.

Wes Greer is the owner of the Fitness Together Personal Training studios in Ponte Vedra, Mandarin, and Atlantic Boulevard. Email wesgreer@fitnesstogether.com, call 904.285.3236 or visit www.FTJACKSONVILLE.com for more information.

HOME EXERCISE EQUIPMENT, BUYER BEWARE

2009-03-18T06:32:00.000-07:00

As a fitness studio owner, I often have people ask me for advice regarding the purchase of exercise equipment for their homes. They’ve seen the infomercials and want the convenience and results so often promised by those marketers.

My standard answer is that after about two weeks, this equipment will likely become a very expensive clothes line.

You see, for every person that asks me for advice on making such a purchase, someone else has a story for me about buying that stuff and never using it, at least not for what it was intended. It does work well, though, as a clothes hanger or as filler for that extra space in your garage.

I also like to point out that when you have a complex medical issue, you don’t normally choose to practice home medicine. You go to an expert, a medical doctor. Likewise, with a complex legal issue or tax issue, you go to the experts, lawyers or accountants.

What is more complex, or more important to us, than our bodies?

It only makes sense to work with a professional, a personal trainer, rather than purchase expensive equipment for home that you don’t know how to use and likely won’t use regularly.

The Federal Trade Commission has published the following advice regarding home exercise equipment:

“If you're considering buying exercise equipment, the Federal Trade Commission (FTC) offers this advice: Evaluate advertising claims for fitness products carefully. Exercise — with or without special equipment — is essential for good health. But be skeptical of claims that you will lose several pounds, inches or pant sizes in a short time (for example, "7 inches in 7 days" or "3 dress sizes in one month"). Even when combined with dietary supplements or specialized breathing techniques, it is virtually impossible for most consumers to achieve such major changes in appearance in a few days or weeks.

“The FTC advises consumers to:
·
“Ignore claims that an exercise machine or device can provide long-lasting, easy, "no-sweat" results in a short time. These claims are false: You can't get the benefits of exercise unless you exercise.
·
“Question claims that a product can burn fat off a particular part of the body — for example, the buttocks, hips or stomach. Achieving a major change in your appearance requires sensible eating and regular exercise that works the whole body.
·
“Read the ad's fine print. The advertised results may be based on more than just using a machine; they also may be based on restricting calories.
·
“Be skeptical of testimonials and before-and-after pictures from "satisfied" customers. Their experiences may not be typical. Just because one person had success with the equipment doesn't mean you will, too.
·
“Do the calculations when you read statements like "three easy payments of ..." or "only $49.95 a month." The advertised cost may not include shipping and handling fees, sales tax, and delivery and set-up fees. Find out the details before you order.
·
“Get details on warranties, guarantees and return policies. A "30-day money-back guarantee" may not sound as good if you have to pay shipping on a bulky piece of equipment you want to "return to sender."
·
“Check out the company's customer and support services. Call the advertised toll-free numbers to get an idea of how easy it is to reach a company representative and how helpful he or she is.”

The FTC has obviously seen and investigated a lot of problems with home exercise equipment. Of course that doesn’t mean it is never a good idea, but the old adage, “BUYER BEWARE” certainly is important when considering such a purchase.

Most people find it very difficult to follow through with an effective exercise program at home, even if they get good equipment. They need expert advice and they need accountability to succeed. If you are serious about getting the health and wellness benefits of exercise, go to an expert, a professional personal trainer.

Wes Greer (wesgreer@fitnesstogether.com) is owner of Fitness Together Ponte Vedra, Mandarin and Atlantic. As a degreed and certified health/fitness expert, Wes has a Free report “9 Secrets for Maximum Weight Loss Results in Minimum Time!” to be downloaded at your disposal. Go to www.FTJACKSONVILLE.com for the report, contact information, and more information about Wes and his company.

Don't Stress Over Exercise

2009-02-04T05:55:00.000-08:00

Face it, we live in a fast paced, high tech, competitive and often troubled society. The result is chronic stress. We all know that stress causes serious problems. Researchers have found that the people most likely to be stressed, those with a Type A personality, are two to three times more likely to die from coronary heart disease. Second, and related, stress can actually make you FAT.

Before discussing why exercise is the best antidote for stress, it is helpful to understand why stress has these effects on us. It boils down to the simple fact that our bodies cannot tell the difference between stress caused by a physical threat, one we must physically fight or run away from, and the chronic, emotional stress we are most likely to face everyday. Since the human body can’t tell the difference, it reacts the same way to both, by providing maximum strength and energy to fight or run. This is done by releasing the hormones adrenalin, cortisol and insulin. The result is 5 – 10 minutes of quick energy due to the release of stored fuel in the body (fat and glucose). That’s great if you must fight or run away from a physical threat, but really, when was the last time you did that?

Unfortunately, when we face our most common stressors, we are sitting at our desk or behind the wheel. We don’t physically fight or run. Instead, we remain sedentary. So what happens to all that fat and glucose in our blood stream that was supposed to give us quick energy? The job of the third hormone released by the body, insulin, is to get the fat and glucose out of the blood stream and store it for future use. The insulin often does this so well that we feel hungry. So the insulin stores the fat and glucose as fat, most of it saved in the middle section of the body. We eat more because we are hungry, and that gets stored too. If we face prolonged or chronic stress, this cycle is repeated over and over, storing more and more fat on our midriffs and sometimes even leading to an additional problem from insulin resistance and type 2 diabetes.

The very best treatment for stress and all of its negative effects is NOT found at the drug store, but in the gym. Exercise is the cure, plain and simple. Physically, exercise burns fat and glucose, reduces cholesterol and triglycerides, improves all cardiovascular functions, and keeps hormones balanced. It helps our bodies work efficiently. Mentally, exercise calms our negative emotions and actually stimulates positive biochemical changes that improve mood and relieve pain. A fit person can deal with stress much better than people who are sedentary.

So, exercise IS the answer. BUT be careful. Too much exercise will only add to the stress. Doing an exercise improperly or doing the wrong exercise could hurt us. In addition, we need a proper balance of aerobic and weight resistance exercise for optimal results. Variety and periodic change in the exercise routine is also important. The best advice is to seek the help of a professional. And, if you have not exercised recently, consult with your physician before starting.

The researchers continue to find more evidence of the harmful effects of chronic stress and its resulting, serious consequences to our health. That’s the bad news. The good news is that, with each discovery, the best cure is the same, a properly designed exercise program. We may not be able to eliminate the causes of chronic stress, but we can deal with it better. Exercise today = less stress tomorrow!

Wes Greer is the owner of Fitness Together Ponte Vedra, Atlantic, and Mandarin. For more information on how exercise relates to stress, contact wesgreer@fitnesstogether.com, call 904-285-3236 or visit www.FTJACKSONVILLE.com

Top 5 Diet tips for January

2009-01-22T05:44:00.000-08:00

1) Think Natural, Natural, Natural.
There’s a saying, “if you can’t grow it, pick it, or kill it don’t eat it!” I’m vegetarian so I leave out the kill it part but I’m sure you get the idea of what I’m saying.
With so many different fad diets out there it can get really confusing knowing what to eat. However, as long as you keep Natural, Natural, Natural in mind you can’t go too far wrong. If it comes in a box or has a wrapper be wary of it.

2) Small and frequent is best
Small frequent meals work on a number of levels to boost your metabolism and increase the fat burning process. They also help reduce cravings and the subsequent cheating that follows. Start every day with a hearty breakfast and then plan to eat a small meal every 3 hours after that.

3) Sometimes under eating is keeping you overweight
This one takes your getting your head around but sometimes under eating is putting your body into starvation mode. Then, when you do eat the food is stored in the most efficient manner – as fat! If you’re taking in less than 1200 calories and still not losing weight try increasing your food intake from good natural foods spread out over the day into 5-6 small meals.

4) Increase your protein intake and essential fatty acids
Protein and good fats have been shown to increase the metabolism and help build lean muscle. They also have the added benefit of increasing the feelings of fullness from a meal.
New research is also recognizing a connection between Omega 3 fatty acids and a reduction in belly fat.
Remember that your protein and essential fatty acids can come from a wide variety of sources including nuts and seeds.

5) Give your body a day off
Don’t be afraid to sometimes give your digestive system a days rest. The benefits of fasting are both physical and spiritual. There’s something very powerful in abstaining from food for a day. and it’s really not as hard as you may initially think. Make sure you stay well hydrated and be careful if you have to drive long distances.

Yours in health & happiness

Giles Wiley

Putting some WHY in your

2009-01-15T06:54:00.000-08:00

Hi friend
We're in to the second week of January and many people will have already "forgotten" about their New Years resolutions...

There are 5 crucial steps to Goal setting and if you miss just 1 step you'll find your goals fall flatter than a pancake.

Step 1: Know exactly WHAT you want - be really clear on your goal. Don't just say you want to lose weight - say you want to lose 15 pounds by April 15th!

Step 2: Know exactly WHY you want to achieve this goal. This is the step many people gloss over with answers such as, "because I feel fat!".You need to go deeper on this step - you need to find your pain, "because I worry my spouse doesn't find me attractive any more and that my co-workers make fun of me behind my back!"If this step doesn't leave you feeling either really bad or really excited then you haven't gone deep enough.

Step 3: KNOW THE PRICE you'll need to pay to reach your goal. What will it take to realize your goal - "exercise 5 times per week, 3 sessions of resistance training and 2 sessions of interval training plus modify my diet and sleeping patterns!"

Step 4: BE WILLING to pay that price. Acknowledge at the outset of your goal setting that you must be willing to put in the hard work necessary to achieve your goals.

Step 5: Actually PAY the price. This is where most goals and dreams fall flat. You need to actually do what it takes to realize your goals you can't just day dream your way to them.

If you really set your mind to it - if you truly decided that nothing would stop you - you could achieve just about anything!!

Cheers to your health & happiness

Giles Wiley

Goal Setting

2009-01-07T08:59:00.000-08:00

If you are like a large majority of the population your resolution probably has something to do with trying to get that “few extra pounds off “.

Well I want to talk about realistic goal setting. I have seen other people do it and I have also been guilty myself, of setting unrealistic goals.

If the goals you set are not realistic chances are your not going to achieve them which lead to discouragement and eventually if not immediately giving up. An example of an unrealistic goal would be “I’m going to lose 50 lbs in 2 months “. I am not saying it’s impossible but it’s definitely an unrealistic goal.

A more feasible goal would be “I am going to lose 50 lbs in 6 months”. Nobody wants to quit but it’s easy for people to get thrown off course when goals become too overwhelming. I suggest taking your long term goal and breaking them up into multiple short term goals.

If your goal is to lose 50 lbs don’t say “I'm going to lose 50lbs in 6 months”. Break it down, “I am going to lose 5 lbs in 2 weeks”. After 2 weeks, assess how you did and then set another short term goal.

This will help you get your focus off “the light at the end of the tunnel”. If you focus on the end of the tunnel or the future too much, it’s easy to trip over the present, causing the future to become you giving up on your goal.

Just remember you control your own destiny and if you want something bad enough you can achieve it! With the right attitude and realistic goal setting you can achieve the resolution that so many people wind up giving up on.

Yours in health

Joe

Happy New Year

2009-01-02T09:04:00.000-08:00

Wow! It's that exciting time of year again. The start of something fresh and wonderful. A clean slate on which to create a masterpiece. A new year full of endless possibilities.

In case you couldn't tell, I love this time of year!

It's always the busiest time of year for us in the fitness profession. In fact, the phones been ringing constantly over the last few days with people booking appointments for next week.

Is getting back in shape, or taking your fitness to a whole new level, part of your plan for 2009?

If it is, NOW is the time to act.

Now is the time to take massive action - whether that means picking up the phone to book a personal training session, or it means checking out your local gym, or it means digging out your running shoes and hitting the trails...

Whatever it is -don't put it off a moment longer!

This is a New Year. This is your year.

Yours in health & happiness
Giles

2008-12-17T08:24:00.000-08:00

Old Year Resolutions!

We hear so often about ‘New Years Resolutions’, but how often do you hear people discussing how their resolutions turned out from last year? – Hardly ever!

That’s because only about 10% of people who set resolutions actually stick to them throughout the year. Of the 90% that give up, the majority have quit by February 1!

The top 3 resolutions for Americans are 1) Lose weight 2) Get fit or 3) Quit Smoking. No matter your resolution, there are several ways to prepare for it BEFORE January 1.

Never give up on your resolution a month before you start it! Now is the time to prepare. If your plan is to lose 30 pounds and get healthy starting Jan 1 – you’re already in the wrong mindset.

Make a conscious effort to start eating right and training immediately. If you are used to at least a little disciple now, your resolution will be that much easier to stick to once you go ‘all in’ on Jan 1.

Schedule calorie burning time throughout the Christmas Season. Park further away from your shopping destination. Take the stairs instead of the escalator. Burning extra calories is great in a gym and perhaps the most effective option, but it’s NOT the only option.

’Small and frequent’ is an important rule of thumb – especially for proper eating and exercise during the Holidays. Any amount of aerobic activity increases metabolism while exercising, but moderate to intense exercise can keep your metabolism elevated for 2 to 10 hours after you've finished your walking, biking, or swimming session.

In addition, any muscle you’ve built before or during the Christmas Season can also help you burn off those inevitable extra calories. Those who are already involved in a solid fitness and weight training regimen will stave off the Holiday pounds most effectively.

To get your body out of ‘starvation mode’, start eating frequent, small, healthy meals. Social conventions have led us to believe that 3 large meals a day are sufficient to maintain a health body – and most don’t even hit that mark. Often, we tend to miss a meal or two throughout the day and think nothing of it. If this sounds like you – your body thinks it’s starving! To increase and maintain a higher metabolism, take time for eating – snacks aren’t necessarily a bad thing if they’re small portions and healthy.

Welcome to the end of ‘Resolutions’. This time next year you should be well in the groove of better fitness. Take advantage of any time off from work – start your fitness regimen today, and be ready to commit ‘all out’ on January 1. Your body will love you for it!

7 Common Misconceptions of Exercise

2008-11-25T15:47:00.000-08:00

1) “I don't want to get big and bulky” – many women believe that they’ll suddenly look like Arnold Schwarzenegger if they even pick up a weight.

Trying to convince women that resistance training is a crucial part of any fitness plan is a never ending battle.

The benefits of resistance training are numerous – a few examples are: an increase in lean muscle leads to an increase in metabolism and hence more fat-burning, resistance training makes you stronger and more resilient to injuries, resistance training improves bone density and creates a more toned and slim appearance.

I have personally found that focusing on own bodyweight exercises and using resistance bands rather than purely ‘free-weights’ helps women get over their initial fear of resistance training. I can then add in some weight training later.

2) “I just want to tone up” or, “I just want to lose this bit of fat right here"– the belief in spot-reduction is another major misconception.

Most women who ask to lose fat in just one spot, or ask to convert fat to muscle really need to lose 20-50 pounds. The jury is still out in the scientific community about spot reduction. It’s a highly controversial subject and success has only been proven for elite athletes with extremely low body fat. For the average person, they need to start by focusing on overall fat loss.

3) “I walk everyday but I still can't lose weight” – the belief that slow, steady and long cardio sessions are the best for fat loss.

Don't get me wrong, walking is great for your health and can help at the beginning of a weight loss plan if you are normally sedentary. However, slow paced walking with your friend for half an hour is not enough to generate significant weight loss.

More and more research is showing that slow steady cardio is ineffective when it comes to weight loss. Intensity of the cardio session is important and total number of calories burned is the key. The whole concept of “the fat burning zone” – the belief that we proportionally burn more fat at lower intensity exercise – has helped propagate the slow steady cardio myth. The most effective weight loss programs combine higher intensity cardio with resistance training.

4) “I have a slow metabolism! “It must be my thyroid.” “My grandmother was overweight.” “I'm just destined to be overweight.”

I hear these variations on these saying all the time. The likelihood that it really is a metabolic issue limiting someone’s weight loss is pretty slim, but I do encourage all of my clients to get checked out by a doctor at the beginning of our exercise program. It’s best to eliminate any possible stumbling blocks – whether real or imagined – upfront.

I tend to go by the ‘Deserted Island Test’: if you were dropped on a deserted island where all you could eat was food that you picked, grew or caught and you were forced to walk miles every day for fresh water, would your thyroid or genetics stop you from losing weight?

5) “I'll start an exercise program when I'm in better shape.”

I’ve heard this one hundreds of times but it still leaves me bemused.

Study after study has shown that diet alone is not as affective as a diet combined with a structured exercise plan when it comes to weight loss.

How can you expect to get into better shape if you don’t exercise?

6) “Exercise will make my injuries (sore back, weak knee, etc.) worse.”

This is a common misconception despite the fact that exercise is the basis of most rehabilitative protocols used in Physical Therapy and recommended by doctors and chiropractors.

Each pound of body weight lost equal 4 pounds less stress on the knees and less pressure on the back. Exercise helps with postural alignment, and strengthening the bodies deep core muscles.
If you do have an injury or worry about your back or knees it makes sense to get advice from your doctor before starting any exercise program and I would recommend using a Certified Personal Trainer with a reputable company (such as Fitness Together).

7) “I'm afraid every one will be watching me.” “I don't want to look stupid.”

I’ve worked in the health & fitness profession for 16 years and I’ve got to tell you that most people are so focused on their own exercise they have no time to energy left to watch or criticize other people.

If you are really worried about this – you may want to avoid the big health clubs and try a small training studio. At Fitness Together you work 1-1 with a trainer in your own private room.

Lose 7 Pounds this Holiday Season!

2008-11-25T05:23:00.000-08:00

Studies have shown that the average American gains 7 pounds over the Holiday season!

Many people only lose a fraction of this weight after the party is over.

This weight accumulates year after year - leading to obesity and all manner of health issues.

It doesn't have to be this way!

You can still enjoy the Holiday Season and not gain weight. In fact you can enjoy the Holiday Season and actually lose weight.

That's right - you can be slimmer and healthier by January.

While those around you are bursting at the seams why not make the commitment to start 2009 slimmer, stronger and healthier.

Watch this space as we'll be bringing you regular tips and advice on how to avoid the Holiday Bloat and finally realize Your True Physical Potential!