Archive for July, 2007
Whether its rock n’ roll or the newest top 40 hits; music helps me keep moving through my workouts. Could you imagine the weekly Step class without your favorite beats? Not only does the music help you stay on cue, but it also helps make a trip on the Spin bike much more enjoyable. While you listen to your favorite tracks, you not only tend to work harder, but you may not even realize you are taking it up a notch! Below is a playlist of a few great songs to keep you motivated and moving. Download them to your ipod and you won’t have an excuse to skip the treadmill!
1. ”Smile” by Lily Allen
2. “Since U Been Gone” by Kelly Clarkson
3. “Don’t Stop Believin” by Journey
4. “Summer Love” by Justin Timberlake
5. “Mr. Jones” by Counting Crows
6. “Fergalicious” by Fergie
7. “Don’t You Want Me (Baby)” by The Hit Crew
8. “Alone” by Heart
9. “Anna Molly” by Incubus
10. “Dance, Dance” by Fall Out Boy
11. “Fighter” by Christina Aguilera
12. “Crazy” by Gnarls Barkley
13. “Livin on a Prayer” by Bon Jovi
14. “Take Me Home Tonight” by Eddie Money
15. “Umbrella” by Rihanna
16. “How to Save a Life” by The Fray
Enjoy and have fun on your next sweat session!
July 31st, 2007
I am sure this question has crossed the minds of many exercisers alike. If you are doing cardio and weight training on the same day, which do you do first or does it matter? Well, it depends. Before you step on the treadmill or pick up those dumbbells, think about which aspect is more important to your current fitness goals. Is your main goal to burn more calories and increase your cardiovascular fitness (cardio) or to increase your muscle mass and overall strength (weights)? If an increased aerobic capacity is your main goal, then it would be best to start with the cardio activity because after fatiguing your muscles in weight training you could decrease the intensity of your cardio workout. For example, if your fitness goal includes training for a5K race, it may be in your best interest to start with the treadmill before moving to the weights. On the other hand, if increasing your muscle mass and getting stronger is your main focus, it may be best to start out with strength training. As with cardio, if performing your sets/reps after a long workout on the elliptical you may decrease the intensity and amount of weight you are able to lift.
One thing to keep in mind is breaking up cardio and strength training by doing one in the morning and one in the afternoon. This may be a good option for those who don’t have a long chunk of time to fit in both at one time. Another option is to switch the order every couple of weeks. Not only does this prevent your muscles from getting used to certain exercises, but varying your workout also helps keep you motivated to try new things.
So with this said, if general fitness and health is your main priority, it really doesn’t matter which comes first. It is recommended by the American College of Sports Medicine to get at least 30 minutes of cardiovascular activity most days of the week and strength training at least 2-3 days of the week. Unless you are training for a specific purpose, it does not matter which comes first.
July 30th, 2007
Friends share secrets, laughs, advice…and now expanding waistlines. A new study by the Harvard Medical School suggests that our friends and social networks are influencing obesity. So, if your friend starts to pack on a few extra pounds, chances are you will pack them on too. With a social scene existing around food, surprisingly the article dismisses the monthly dinner clubs and Friday happy hour as a reason for friends to gain weight together.
According to the study, if a close friend becomes obese in a certain time period, there is triple the risk that you will also, says Nicholas Christakis, a coauthor of the study. What is interesting about these findings is the influence that friends have, even over family members and spouses. Even friends who are miles and miles away have a greater impact on determining obesity than family members who live under the same roof. This may explain the finding that only same gender friendships have an influence on weight behaviors.
As the old saying goes, “Birds of a feather flock together”, but in this study it’s not the case. Heavy and thin people are not choosing to be friends with only people of their same weight; they are causing their friends to become more like them. It does not happen simply because you hang out together, but more because you and your friends have the same ideas on appropriate behaviors and also appropriate body image. Basically, if one of your friends gains weight and is OK with their body image, you will feel more comfortable to gain weight as well.
Still leaving many questions unanswered about the nation’s growing obesity epidemic, it is interesting to see how those close to us, both physically and emotionally, have such great influence on our choices. The good news is if gaining weight is influenced by friends, then losing weight is as well. A perfect reason to grab a gym buddy or start a weekly walking group!
July 27th, 2007
And we have a winner(s)! The results from A Healthy BET Fitness Challenge are in, and not only did one team meet their goals, but three teams came out on top. Not only did they have a chance to walk the red carpet at the BET Awards in June 2007, but each team lost at least 20 pounds and met other health and fitness goals.
Over the twelve week challenge beginning in March 2007, each team worked together to achieve individual and combined health and fitness goals. Kicking off their competition with a one week stay at the Institute, each team attended lectures, participated in fitness classes, and met with a Lifestyle Coach. During the competition, BET provided each team with a three month gym membership including six personal training sessions.
Congratulations to everyone who participated in this unique Fitness Challenge. Each team lost 20-40 lbs and met many of their other health and fitness objectives as well. H3I is extremely proud of their achievements and determination throughout their fitness journey!
Visit BET.com to read the entire story and for more motivational secrets! Look for a special letter to H3I from one team member in the upcoming newsletter; as well as a featured article!
July 26th, 2007
I have mixed feelings about making this post. I think it’s important to do it because it will get more accurate information to you about supplements. But the source (the Berkeley Wellness Newsletter) is acting like an “as seen on TV” hypester with it’s hyperventilating promo. In the end I have to trust the source enough to send this on to you (I have not relied on their email to me-I have gone to their website and found the same material), but please note: this is not a freebie. They will ask you for $19.95 plus shipping if you want a full copy.
That said, the basic message in the report is that the hype over supplements is another quick fix idea whose time should never come. True, there are some decent supplements out there (they will name some of them), but many others are at best wishful thinking and at worst dangerous marketing scams.
As you know, our basic message at the Hilton Head Health Institute is that the path to health goes through a healthy lifestyle, but it also recognizes that medical intervention is an essential part of addressing health issues. Sometimes supplements are appropriate (we provide multi-vitamins and fish oil on our dining table, for example), but you need to have good, sound medical information that these are both safe and effective before you take them. The FDA does NOT require testing on supplements, so the research on them is sketchy and uneven. There is good info on some of them (like fish oil), so we support those. However, many others have never been tested anywhere but in the folklore promoted by marketing companies to get you to buy their stuff.
Look before you leap. And don’t give up the exercise routine–it will get you further than most 1,000 year old Chinese magic.
July 24th, 2007
If the directions involve eating a low-fat, low-calorie diet and regular exercise, is the weight loss drug Alli really worth it? With its unsightly and uncomfortable side effects, it seems as though Alli is another false hope of a ‘quick fix’ for weight loss.
The newest over the counter weight loss drug, Alli, is meant for overweight adults trying to shed excess pounds. A smaller dose of the prescription drug, orlistat, Alli is used to promote weight loss by decreasing the absorption of fat in the intestines. With this being said, I am sure you can only imagine if it isn’t being absorbed, it has to go somewhere! (Here are those uncomfortable side effects I was mentioning.)
In a review by the Mayo Clinic’s medicine and nutrition specialist; Donald Hensrud, MD., answers a few common questions and concerns about the weight-loss pill, Alli.
The bottom line is this: Eat healthy and exercise and you will lose weight. You will also make a lifestyle change for the better, and move in a direction to keep weight off forever. Yes, you may lose a few extra pounds with Alli, but will you have permanent results? The key is to make a lasting change and with a Healthy Lifestyle you are on the right track!
July 24th, 2007
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