Wednesday, December 29, 2010

New Year's Resolution: Get Fit

Resolved to exercise and get in shape? Here's how to actually do it.

You needed neither that 2nd serving nor the extra round of drinks. Yet you indulged. Aren't the holidays about good times with loved ones, great food, and merrymaking? Beginning Jan. 1, you will eat healthier and work out. Starting then, you will get fit. This will be your New Year's resolution. Life will be better after December. Sound familiar?

In fact, about a third of New Year's resolvers make weight loss their primary goal, and about 15% aim to begin an exercise program. For the average person, a good fitness program consists of exercises that work out the whole body. A cardio workout improves the function and health of the heart, lungs, and blood vessels. Weight-bearing exercises enhance the function and health of the bones, muscles, joints, and connective tissues. To avoid overwhelming yourself, set realistic expectations. Assess where you are now, and then break it into achievable goals.

How does one go about choosing an appropriate fitness program? Different things work for different people. Fortunately, there are more than enough options. Start by making healthy choices!

Exercise does not need to be a formal activity. It does not require a big chunk of time carved out of your day.Some activities can even double as weight-bearing exercise, the other component of an ideal fitness program. This type of exercise involves anything that uses body weight against gravity. Examples include walking, jogging, playing basketball, yoga, martial arts, push-ups, weight training, and free weights.

To get maximum benefits, focus on working out the larger muscle groups. Most of the muscle mass in the body lies in the trunk, thighs, chest, back, and abdomen. Targeting these areas will give you the biggest bang for your buck for your workout time. Start out with 1 set of 8-15 repetitions of 1 exercise 2 days a week. Consulting a dietitian for nutrition advice may help as well. Healthy eating is an essential part of a good fitness program. Start low and then gradually progress. You shouldn't expect to become well-conditioned overnight."

It is possible to begin a fitness program and stick with it. If you do, perhaps you can scratch off that resolution next year and have the satisfaction of knowing you have accomplished something very important.

Dulce Zamora


60 - Approximate number of minutes it would take running on a treadmill at 5.2 MPH to burn off that 44-ounce super big gulp of Coca-Cola Classic.
36 - Percentage by which eating one apple a day lowers your risk of death from stroke.
15 - Number of Carb grams in a tablespoon of honey.
7 - Number of protein grams in one whole egg
114 - Calories in one cup of sweet potatoes, cubed.

Question of the week?

Q: My 14-year-old daughter has experienced interest in joining me at the gym. However, I have heard rumors that weight training isn't healthy for young healthy growing teens. Is it ok to bring her along?

A: You are correct, heavy weight training for young teens are not recommended. Too much stress can be applied to their growth plates (cartilage at the end of long bones where growth occurs), which can lead to injury. We often note a decrease in teens' core strength and flexibility during rapid growth spurts. A calisthenic routine or group cardio class can allow your teen to improve her fitness while she is adjusting to her new height. Once teen's have finished growing and have developed their secondary sexual characteristics, their growth plates are generally closed and a heavy weight-training can be initiated.

Wednesday, December 22, 2010

Exercise With The Family

A great source of motivation is right where you need it the most - at home with your family!
If you are the only person (or one of the few people) in your family that works out, a great way to get them started slowly would be to include them in your exercise program.

During the holidays after most people stuff their faces, a great way to burn off those extra calories is to take a walk-and take your family with you. A nice walk in the park or around the block will suffice. You don't want to go for a marathon which more than likely will deter your family away from exercising in the future.

The plan here isn't to scare them away, but to show them how much fun it can be to exercise. If they enjoy the walk together, ask them to go through a weight workout with you-explain to them the benefits of exercise. Who knows, you might be just the person to get your family kick started into exercising and you could be the motivation that helps them reach their goals and live a healthier life.

Old Fashioned Eggnog
- 6 eggs
- 1 cup heavy cream
- 1 cup water
- granular sugar substitute (to taste)
- 1 tablespoon vanilla extract
- 1/8 teaspoon nutmeg (prefer freshly grated)

Crack eggs, place in a blender.
Add cream and water, blend until smooth.
Add vanilla and nutmeg; blend until foamy and drink immediately.

Nutrition Information per serving:
Net Carbs: 3.5 g
Fiber: 0.0
Protein: 7.0 g
Fat: 27.0 g
Calories: 277

Question of the Week:

Q: What causes the pain in my side that occurs suddenly while I am running and how can I prevent it?
A: The pain that you've described is referred to as a "side stitch".
No clear-cut explanation has ever been offered regarding this painful burning sensation that can occur near the upper portion of the abdominal wall where it meets the rib cage.
It has been hypothesized that side stitch pain is caused by the jarring and pulling on the ligaments that attach the stomach to the diaphragm.Anyone who has experienced a side stitch has probably tried several methods to relieve the pain. While each individual is different, the following methods have been observed to be effective in relieving the pain of a side stitch:
· Reducing the exercise intensity level until the pain subsides.
· Breathing deeply through pursed lips.
· Tightening the abdominal muscles while bending forward.
While you can't totally prevent a side stitch from occurring, you can reduce your likelihood of experiencing one by exercising at an intensity level that matches your fitness level and by gradually increasing how hard you work out as your fitness level improves.

Cedric Bryant

Wednesday, December 15, 2010

Low-carb diets cause long-term sugar problems

Low-carbohydrate weight-loss diets increase the production of ketones formed by the incomplete breakdown of fats. Ketogenic diets cause rapid short-term weight loss but are no more effective than other low-calorie diets for long-term weight loss or weight maintenance. A Perdue University study using rats showed that ketogenic diets have long-lasting negative effects on blood sugar regulation. Rats that were fed low-carbohydrate diets and then switched to a normal diet showed impaired insulin sensitivity and poor blood sugar control. Yo-yo dieting (bouncing between ketogenic and normal diets) may have long-term negative effects on blood sugar regulation.

(Endocrinology, 151:3105-3114, 2010)

Fruit Cobbler

1 tablespoon cornstarch
½ teaspoon ground cinnamon1 16-oz can fruit (peaches, strawberries, blueberries, etc.)
¾ cup biscuit mix
1 tablespoon sugar
¼ cup water

1. Preheat oven to 400°F.
2. Mix cornstarch and cinnamon in saucepan. Stir in a little of the liquid from the fruit until smooth. Stir in remaining liquid and fruit.
3. Cook over low heat, stirring occasionally, until thickened, about 4 minutes.
4. Pour into a 1-quart casserole dish.
5. Stir biscuit mix and sugar together. Stir in water until dry ingredients are barely moistened. Spread on top of fruit mixture.
6. Bake until top is lightly browned, about 30 minutes.

Nutrition Values:
Calories 174
total fat 3.33g
% calories from fat 17.17%
Dietary fA:iber 2.43g


Question of the week?

Q: Please settle an argument. Is beer a good post-workout drink?

A:It may taste good when you're thirsty, but drinking beer is not an effective way to rehydrate after exercising.
Alcohol has a diuretic effect. As a result, instead of
replenishing your fluid levels, beer promotes additional water loss via urination. Some individuals erroneously
believe that beer gives them a carbohydrate boost plus extra potassium. An urgent need for these nutrients immediately following a workout, however, simply does not exist. Even if an individual needed these specific nutrients, beer is a relatively poor source. For example, compared to orange juice, a 12-ounce can of beer has only 13 grams and 90 milligrams of carbohydrates and potassium,respectively, versus 26 grams of carbohydrates and 450 milligrams of potassium in 8 ounces of orange juice.

Source: Dr. Cedric X. Bryant, ACE's Chief Science Officer; ACE
FitnessMatters, Mar/Apr 2005.

Wednesday, December 8, 2010

Ginger root decrease muscle pain

Daily consumption of ginger root decreased muscle pain associated with exercise by 25 percent compared to a placebo- according to a university of Georgia study led by Patrick O'Connor. Men consumed 2 grams of raw or heated ginger root per day for 11 days. On day eight, they performed a weight-training workout designed to cause muscle soreness. Heated ginger root had no additional effect on pain reduction. Ginger consumption reduced perceived effort, prostaglandin E2, and arm volume, while increasing range of motion and isometric strength. Ginger decreased muscle pain by reducing inflammation.

(Journal of Pain, published online April 26,2010)

Fast 'N' Light Linguine

Serves: 6

- 16-ounce package linguine pasta (preferably imported from Italy)
- 3 tablespoons olive oil (I recommend Extra Light Olive Oil for this dish)
- 4 cloves garlic (minced)
- 2 14½-ounce cans Hunt's Choice Cut Tomatoes With Roasted Garlic
- ¼ cup chopped fresh basil leaves
- ¼ cup chopped Italian parsley

Cook the pasta to the al dente stage and rinse with cold water. Set Aside. In a large pot, heat 1 tablespoon of the oil, along with the tomatoes. When the tomatoes are heated through, add the pasta and toss to distribute evenly. Heat the remaining two tablespoons of oil with the garlic in the microwave on high for 30 seconds or on the stovetop. Pour over the pasta mixture and stir in well. When all the ingredients are sufficiently heated add the basil and toss a final time to blend. Salt and pepper to taste. Sprinkle with parsley and pine nuts; add cubed fresh mozzarella, if desired.

Nutrition Totals per Serving:
KCal Breakdown: 11.7% Protein; 68.9% Carbohydrate; 19.4% Fat.

Calories: 364
Protein: 10.6 (g)
Carbohydrate: 62.0 (g)
Fat: 7.7 (g)
Sodium: 596 (mg)
Cholesterol: 0 (mg)

Question of the Week:

Q: Can a person be too flexible?

A: Some evidence exists that an excessive level of flexibility can result in a decreased degree of joint stability.
In reality, a trade-off between flexibility and stability appears to exist. This decrease in joint stability is particularly evident when the flexibility increase is the result of lengthening the connective tissue structures that stabilize a particular joint.
Deep knee bends, for example, may increase the range of motion (ROM) of the knee joint to the point where the knee becomes more susceptible to chronic or acute instability. As such, an individual's ROM for each joint should be determined by the demands of the individual.
It should be noted that an excessive ROM for a given joint could result in decreased stability and a greater potential for injury.

Cedric Bryant

Monday, December 6, 2010

Christmas Camp

WHEN: December 20th & 21st (Mon & Tue)
WHERE: 707 N 30th St. Monroe LA 71203

TIME: 10am - noon
COST: Members - $20/Non-members - $40

AGES: 6-12
WHAT: Fitness activities and games to teach kids that structured body movement activeties plus good nutrition equal healthier bodies and sharper minds!

Space is limited

Thursday, December 2, 2010

Co-Ed Hitting League Invitation

Think you can Hit?

- Fast ball
- Curve ball
think again...
- Ball speed: 74 - 80mph
- 2 to 3 person teams
- 5 Innings
- 5 balls per batter/ inning
- Scoring based on points per cage sections
- 30min games

What's your Highest Score?

Co-Ed Hitting League Invitation

Round up your best buddies & come out for an evening of FUN.

Date: Wednesday Dec. 8th
Time: 6pm - 8pm
Place: 709 N. 30th St.
Cost: FREE
Age: 16 & up
...Bring Your Own Bat...

CLICK HERE to see the Pro Batter in ACTION!

ProBatter is a video simulator of baseball pitching. Includes computerized video component permitting a hitter to observe an image of a pitcher winding up and delivering a pitch which is thrown through the video screen by a computer controlled pitching module.

For more information and FREE team regestration call NOW !

(318) 323-1613

Wednesday, December 1, 2010

People are more active, but just as fat

More than 66 percent of Americans are overweight or obese. The good news is that more people are exercising, and that the obesity rate has leveled off. The bad news is that the obesity rate is not decreasing.
The Center for Diseased Control and Prevention reported that 34.7 percent of Americans engaged in regular leisure-time exercise in 2009, compared to 31.9 percent in 2008. Exercise is essential for long-term weight management. However, most people can't sustain weight loss unless they also restrict caloric intake by 100 to 300 calories per day.

(Reuters, January 16, 2010)

Brown rice decreases the risk of type 2 diabetes

Eating brown rice reduces the risk of type 2 diabetes, compared to eating white rice. Brown rice contains the outer bran and germ portions of the rice grain, which removes these portions of the rice grain, which slows the digestion in the gut. Manufacturing white rice removes these portions, leaving only the starchy interior. Brown rice is higher in fiber, vitamins and minerals, which are largely removed during the production of white rice.

Harvard University researchers, using data on nearly 200,000 men and women from the Nurses' Health Study, showed that people who ate five servings of white rice per week had a 20 percent increased risk of diabetes compared to those who ate less than one serving per month. Eating two or more servings of brown rice per week decrease the risk of diabetes by 11 percent. Substituting whole grains for white rice may reduce the risk of type 2 diabetes.

(Archives Internal Medicine, 170: 961-969, 2010)

Question of the Week:

Q: I sweat profusely (literally dripping wet) during my aerobic workout. Is this an indication that I'm out of shape?

A: The reason for profuse sweating is that body core
temperature becomes significantly elevated by the increase in metabolic heat production during exercise.
In response to an elevated body core temperature, the brain signals the body to dissipate the excess heat as rapidly as possible. Eccrine sweat glands are then activated, and fluid is transported to the skin so that it can evaporate and create a cooling effect.

Rather than indicating a lack of conditioning, sweat dripping off the body may be more indicative of the fact that the humidity of the environment is so high that sweat can't evaporate. All factors considered, this is not an ideal situation, because it may mean that the body is not being effectively cooled via evaporation.

On the other hand, profuse sweating can also be a sign of being relatively fit, since one of the adaptations to consistent exercise training is that individuals will sweat more and sweat sooner so that their bodies don't store extra heat.
Cedric Bryant