Strictly Fitness USA - Fitness Tips

Everyone knows that we can not live without water. Just why and how much is often under debate. You've all heard the advice to drink your 8 glasses a day but why were you told that? Well, here are four more reasons to drink up.

Several recent studies have suggested that water has some cancer fighting power. One cancer studied with positive results was colon cancer. Women in the study who drank more than four glasses of water a day had nearly half the odds of getting the disease as women who drank 2 or less. That risk reduction is comparable to the cancer fighting benefits of eating 5 servings of fruits and vegetables a day. Women who drank even more enjoyed an even greater protective effect. Other beverages didn't match these results, just water.
It may help control your weight. Got the munchies? You may want to try a glass of water first. You may actually just be thirsty. We have a very poor thirst mechanism. Drink before your thirsty is often the advise heard in the gym and it's good advice.
It may help fight fatigue. Mitral valve prolapse syndrome (MVPS) which effects 2-10% of the population can leave you feeling exhausted. Some research is showing that this can be helped through water consumption.
It may help cure a hangover. A hangover is usually just alcohol induced dehydration. The cure may be as simple as downing a couple of glasses of water. To help prevent the next hangover, drink a glass of water for every alcoholic drink you have.

So with all these great reasons, fill your cup! Aim for eight 8 ounces glasses a day. One great way to start is to drink as soon as you get up. Another tip is to always keep a water bottle with you and filled. If 8 seems impossible, try and add an extra glass a week. Soon you'll be on your way to better health through hydration!!

6 Stages of Change.

Have you tried to change a habit or pattern in life only to have your effort fail after a short time? You might think, "If only I had more will power I could do this." Well, that's not always the case. The problem is often that you haven't prepared yourself for the big change you want to make. As a result, you fail again and again. Changing behavior requires making a series of changes successfully. Experts agree that if you can identify and understand the importance of each stage and what strategies are effective in each, you'll dramatically boost your chances of achieving your goals. Don't try and hurry through the stages, make the journey the goal. Here are the stages:

Precontemplation- All signs point to change but you may not see them. People here fall into 3 categories; ignorance, denial and demoralization. People feel safe in this stage and it can last a long time. To move on know that knowledge is power. Read, consult experts, rent videos if applicable. Try to forget bad experiences.
Contemplation- You now realize the need for change. You're absorbing as much info as possible from many sources, experts, friends even infomercials. You're ready to move on when you feel confident that you've pinpointed what you'd like to change and why - and you believe it! A sign you're ready is that you're focusing on the solution and future rather than the problem and the past.
Preparation - Mapping the road you'll take. You're planning to take action in the next month and are making final plans before changing your behavior. Make sure your plan is reasonable. Involve the people around you. Tell them your goal and enlist their support.
Action - You go for it! Instead of will power this stage requires daily commitment. Remind yourself of the benefits of your change. FOr example you may have more energy, better self image or improved emotions. Bask in these rewards. Even with careful planning you may have set backs. Reevaluate your plan and make adjustments if needed. Moving on to the next stage will come naturally in time. Don't rush it stay focused on the long term goal.
Maintenance - You're in the groove. You've charted your progress and seen results. The biggest obstacles in this phase are emotional and psychological distress. You may be bored or angry or stressed. Staying in this phase requires patience and persistence. Helping someone else with the same goal will often remind you of how far you've come.
Termination - Your change is now second nature. It wasn't easy or quick getting here but remember, it's like the tortoise and the hare - it's not how fast you get there - it's that you get there!
If you need any help in achieving your fitness goals, please talk to us! That's what we're here for . Or you can e-mail any questions you may have.

5 servings 10 reasons The American Institute for Cancer Research offers the following reasons to eat at least five servings daily of fruits and vegetables:

Their antioxidants and other phytochemicals may help prevent up to 20% of all cancers.
Their low calorie counts and high fiber counts will help keep you trim.
Their phytochemicals, soluble fiber and folate may help reduce heart-disease risk.
Their potassium and magnesium may lower blood pressure.
Their phytochemicals and, possibly potassium, cut stroke risk by up to 25%.
Their vitamin C and carotenoids protect eyes against disease.
Their fiber helps deter diverticulosis (an intestinal disorder that's more prevalent as you age).
Their fiber and the way they affect blood sugar helps dodge diabetes.
They (well, fruit anyway) satisfy your sweet tooth.
They provide pure pleasure to the eyes and taste buds.

What more could you ask for!! Summer's here and the markets are full of great fruits and vegetables. Go and enjoy some!!

Have you ever wondered how fit your heart is?

We can often see results from our workouts in how our clothes fit or a drop in the number on the scale. But, how do we know what shape our heart's in? Well, here's a simple test that will measure your heart rate during recovery from aerobic activity. A lower score indicates more efficient cardiovascular functioning - meaning that you can work out longer to burn more fat and calories.

How to do the test: Step briskly up and down a 12 inch platform for three minutes, alternating feet and aiming for a pace of about 24 sets per minute. A set is up up/ down down. Stop stepping after three minutes, sit down quickly and start taking your heart rate within the next few seconds. Place you index and middle fingers lightly on the pulse at the right side of your neck and count the beat for one minute.

The Results, Cardiofitness Level Heart Rate:

Excellent less than 97 beats
Good 97- 127
Fair 128-142
Poor 143-171
Very poor 172+

The superfit, like a marathon runner, may have a heart rate of 40-50.

How do I improve it?
The American College of Sports Medicine recommends performing aerobic exercise three to five times a week for a minimum of 20 minutes. If weight loss is a goal, aim for 30-45.

Once again, if you have any questions please see one of our staff members. Stay Fit!!

EFX Tips.

Recently, you received a Fit Tip on cross training using various cardio equipment. Well, this tip I'd like to focus on one machine, the often misunderstood EFX.

The EFX, which is an elliptical trainer, is a great piece of equipment! It is a weight bearing non-impact trainer which is super for those of us with some joint issues! It is easy to use. You supply the power so you can't fall off! Although the motion seems strange at first your body will quickly adapt to the movement.

Here are a few tips to help you get the most of this equipment:

Be sure and center your hips directly under your shoulders. Hands should rest comfortably on the rails without supporting your body weight. Keep your chin up and your chest lifts.
Going forward on the machine will primarily work your quadriceps and hip flexors - the muscles in the front of your legs.
Going in reverse will work the glutes and hamstrings. It may take awhile to feel comfortable going backwards but it has a great payoff!
Liven up your workout and help balance your muscle strength by alternating forward and backward motions. Start by doing 30 seconds or a minute in reverse and build from there.

Hope this information helps you to get the best of your workout here at Strictly Fitness. We'd love to hear from you. If have any questions you'd like us to answer for you let us know. Thanks!

Support Wans for Weightlifting Belts.

Researchers have concluded that weightlifting belts do little to improve performance. After comparing the progress of 50 weightlifters, half of whom wore belts, they found that although the results of the program were the same there was one significant difference. The men who did not use the belts had better abdominal and back back strength than those who used a belt.

These results echo previous studies that found little to support the use of belts. While it is true that an individual may be able to lift @ 20% more weight when they wear a belt, this does not translate to 20% more protection for the spine. Furthermore, other studies have found that constant use of the belts can lead to reliance on the belts as back and torso muscles begin to atrophy.

Something to think about!!

Cross Training - Mix and Match Your way to a Better Workout!

If you've ever had to wait to get on a favorite piece of cardio equipment or been really bored by your cardio work out then cross training is for you. By using all the equipment available you'll beat boredom and burn fat faster!

Here are four different ways to train on cardio equipment:

Pyramid - do a moderate pace for 1 minute, then 15 seconds hard/15 seconds moderate. Increase each hard segment by 15 seconds with 15 seconds of moderate in between until you are working hard for 60 seconds. Then decrease intensity in the same manner until you are back down to 15 seconds of hard intensity. Repeat 3 times. Hard can mean faster or with more resistance. Moderate should feel harder than a warm up but allow you to recover your breath and slow your heartrate.
Interval - One minute at an easy pace like a walk followed by one minute at a fast walk or run type speed. Continue alternating for 15 minutes.
Endurance - After an initial warm up try and keep the same pace, rpm or revolutions constant as you challenge yourself with a hill or incline workout. Increase the intensity as you need to to keep your pace the same.
Time Trial - program a manual 15 minute work out set at a moderate level - one that you can stay at for the majority of the 15 minutes. Keep track of how many strides, steps, or distance you cover. Check back over your times to see if you increase your pace. Keep the intensity the same.

Now you mix and match doing a different work out on a different piece of equipment. Some examples would be:

Treadmill- interval, Recumbent bike - Pyramid, EFX - Endurance and Stair Climber - Time Trial
Recumbent bike - Time Trial, Stair Climber - Interval, EFX - Pyramid and Treadmill - Endurance
Stair Climber - Pyramid, Treadmill - Time Trial, EFX - Interval and Recumbent bike - Endurance

You get the picture. Mix it up. It's a great way train! As always if you have any questions, please see one of our trainers.

Strong to the "Core" 5 Reasons to Whittle Your Middle.

Strong abdominal muscles play a role in preventing lower back injuries and increasing the flow of oxygen in your body.
Improving the core muscles of your torso will ease everyday activities such as lifting grocery bags and getting up from the couch.
A stable torso will prevent an overarching of the lower back, more commonly referred to as a swayback.
Strong abs will result in better physical performance in sports such as fitness walking, running, biking and weight lifting.
A toned and muscular midsection improves overall balance and agility.

Getting a strong core or torso does not mean hundreds of crunches. There are a variety of exercises that can be done to tone the torso. Be sure and include exercises that target the lower back as well as the abs. If your not sure what to do ask one of our staff. We'll be happy to show you some great moves!

Want to know how to get stronger faster?? It's stretching.

A recent studied proved that stretching combined with weight training improved the strength of one group 20% more than a group who only did the weight training. The combination group stretched after each exercise they did, targeting the muscles that they just worked. They held the stretches for 20 seconds. The other group rested between sets.

Most people wait until the end of their workout to stretch if at all. Combining the two will actually allow you to use your time more productively. "More bang for your buck!"

If you're not sure how to properly stretch a muscle, join one of our many stretch classes or ask one of our trainers. We'd be happy to show you.

Nutrition Seminar Very Informative.

If you were fortunate enough to come to the nutrition seminar hosted by Dr. Jim Green, you were sure to have picked up some super information.

After giving an overview of the digestive system and how exactly food is broken down and either used for energy production or stored, Jim discussed the nutrition values and components of various types of food. His impressive knowledge of nutrition caused many of us in attendance to rethink some of our food choices! He reviewed some of the diets that are popular now. His recommendations for eating to maintain your body and to increase energy is to eat 60% carbs, 20% protein and 20% fat at your meals. These meals should be smaller meals 500 cal or less supplemented with snacks consisting of 40% carbs, 30% protein and 30% fat. This is an effective way to maintain blood sugar levels which controls energy levels. He recommended you try and avoid alcohol, saturated fats, stimulants, excess salt and preservative where possible. If you just can't resist, make your post workout (within an hour) meal the 'worst meal'.

He also discussed supplements and gave some specific recommendation concerning calcium, B vitamins and other vitamins and minerals.

Overall, it was time very well spent. If you have questions you can contact Jim at East York Chiropractic, phone 757-6780. You can also frequently see him here at the gym.

More Fitness Tips.

Hello! Time for another Fit Tip from Strictly Fitness. This time you get two!

Did you know regular weight training does more than just build better muscles, it builds a better, healthier body? Several new studies confirm the benefits of mild-to-moderate resistance training, which includes reduced blood pressure, lower LDL (bad) cholesterol and higher HDL (good) cholesterol levels, all of which improve cardiovascular health overall. Weight training is also believed to improve the way the processes sugar, which could reduce the risk of developing diabetes. Another study examined the effects of weight training on osteoarthritis, a common condition among older adults that affects balance and increases the risk of falling. This study and others confirm that exercise of any kind improves strength, gait and ability to perform activities of daily living among older adults with osteoarthritis, and in many cases, reduces the pain associated with the disease. More great reasons to keep coming in and to invite others to join the gym.
If you're not currently doing a resistance or weight training routine, please see us to set up a program just for you!
This is an exercise alert for those taking antibiotics. (This time of year who isn't!) If you're taking antibiotics check the label. Engaging in high-impact exercises or strenuous weight lifting while popping a certain class of antibiotics know as flouroquinolones (the name usually ends in "Floxicin") may up your risk of tendon ruptures, according to research presented to the American Academy of Orthopedic Surgeons. These antibiotics are usually prescribed for urinary tract or respiratory infections and appear to weaken the tendon. The effect is temporary, although it can linger for a few weeks after the drug has been finished. It's okay to continue your normal routine, but if you feel pain don't push through it. Instead stop exercising and consult your doctor. The Achilles tendon, knee, quadriceps and rotator cuff are the most at risk.

So be safe and have great work outs!!! You're doing your body good!!

Summer's Here (Or it's supposed to be).
How to exercise safely when it's hot!

Rising temperatures mean you must take certain precautions if you're working out or working out doors. When you exercise, your body temperature can rise quickly to 101 or 102 degrees, and that's with normal temperatures. Factor in heat and humidity and that doesn't leave much margin for error before life threatening conditions arise. Here are some summer tips:

Exercise or work in the early morning or evening.
Scale back your workouts in terms of intensity and time as the heat intensifies and then gradually build back up.
Drink water!!!! Drink 5-10 ounces every 15 minutes. Drink water if you're working for an hour or less and a sports drink if longer.
Wear lightweight, light colored synthetic fabrics. Be aware that light fabrics do not have as high an SPF factor as dark clothing so wear sunscreen!
Be alert for signs of heat stroke and dehydration; dizziness, chills and goosebumps.

We hope you have a safe, healthy and fun summer!

Good News About Chocolate!! - Is Chocolate a Health Food?

Your heart would say yes! Amazing new research shows that chocolate has more heart healthy antioxidants than blueberries, grape juice and tea. As well as the antioxidants, chocolate contains a type of fat that is neutral in terms of heart disease. The key is eating it in moderation along with other heathy food choices.

Another misconception about chocolate is that it is loaded with caffeine. It's not! The typical 8 oz cup of coffee contains about 100 milligrams of caffeine. The average 1.55 oz chocolate bar has 10 milligrams. Dark chocolate while it does have less fat has about 30 milligrams of caffeine.

So, if crave some chocolate go ahead, you have nothing to feel guilty about. In fact, you may be doing your heart some good!!

What to eat after a Work-out to Build More Muscle:

Eat chicken parmigiana! This dish contains the perfect ratio of nutrients for building muscles - six parts carbohydrate to one part protein. In a University of Texas study, subjects who downed a carbohydrate and protein drink a few hours after resistance training experieinced 50% more muscle growth than those given only protein. The extra insulin released by eating carbohydrates intensifies the ability of the essential amino acids to promote optimal muscle growth. If you hit the gym in the AM, have an omelette, two pancakes and a glass of orange juice.

LESS MAY BE MORE! OR AT LEAST ENOUGH!

If you're like me, you may often feel you don't have enough time to add some weight work to your work out. This is especially true if you come in to take a class and don't want to spend hours in the gym. Well, there's some great news for those of us pressed for time. You can get the same payoff in about half the time if you lift right.

Forget the 2 - 3 sets of 8-12 reps and do one set. Dozens of studies have shown that for most of us amateur lifters, we'll get as much benefit from one set as from 2 or 3. These benefits include increasing muscle strength, reducing body fat, improving endurance and stronger bones.

Now the catch is you have to aim for failure. You want to use a weight that you can barely lift to 8 reps. If that 8th rep doesn't burn, add a little weight. When you can do 12 fairly easily, add more weight.

Now if you are new to lifting, you may be more comfortable doing lighter weights for 2 sets until you master the moves. Remember, it's ok to feel a little sore a day or so after you've lifted. If you feel pain while lifting, stop immediately. You should not feel pain in your joints. If muscle soreness lasts more than 48 hours, you may want to ease up a little.

So, now that you're ready to hit the weight floor good luck!! Remember, if you have any questions, we're here to answer them.

Warm Tips For Cool Weather

Now that fall is here, can cold weather be far behind? Here are two tips you might find interesting.

Start your day with oatmeal. Not only does this provide a great warm way to start your day but studies have shown that people who eat a high fiber oatmeal for breakfast ate 30% fewer calories at lunch. Replacing your normal cornflakes with oatmeal may help you shed some pounds!

Now to the other end of your day. If you have trouble falling asleep at night, wearing woolly socks and gloves may help you nod off. Research suggests that warm extremities - a sign of dilated blood vessels and healthy bloodflow - were closely linked to falling asleep quickly. So on those cold fall nights put on some socks and gloves. See, sheep can help you fall asleep!

Remember, if you have any questions or concerns you'd like us to address, please e-mail us. Thanks!

Save Your Knees!

Two of the best exercises to develop strength in your legs are also the most stressful on your knees. I'm talking about squats and lunges. They both put tremendous stress and strain on the knee joint.

There is a way to reduce the amount of stress. It's all in the placement of your feet. Studies have shown that a wide stance when performing the leg press and squats lowers the stress on the knee. Also, when using the leg press, keep your feet high on the plate so your knees are never bent past 90 degrees. When performing lunges, either stationery or moving, the key is to keep the angle of your knee at 90 degrees or greater. This means that your knee is either directly over your front foot or slightly behind it.

So remember, keep it wide! They're great and effective exercises when done safely!

If you have any questions about these exercises or any exercise, please feel free to ask. We're here for you!

Do side stitches side line you?

Here are some tips to help relieve side stitches that sometimes occur during exercise:

Lean forward and tighten your stomach muscles.
Wear a belt, and tighten it when you get a stitch.
Take deep breathes through puckered lips.

Hope these help!

No Pain No Gain?

Recently, the question was raised about whether a person should be sore after every work out. Or, if you're not in pain did you gain anything? Well, good news, most expert agree that you needn't feel pain to see gains. What you do need to do is feel a burn during the last repetition of each set. That's the best gauge of whether you're working out enough to get your muscles toned and stronger.

Muscles often feel a little stiff after a tough work out especially if you've just started lifting. That soreness is a result of micro damage - little tears in the muscles and connective tissues that have become inflamed. In small amounts it's a good thing because your muscles will repair themselves stronger than before. However, if you are extremely sore and it lasts for more than 2 days. You may be over training. Be sure and give muscle groups a day off between workouts.

What to do about the soreness. The latest advice is to take about 600 mg of vitamin C. Also, icing the sore spot then taking a long hot soak in the tub feels pretty good too! If you can get someone to wait on you it's even better!!

Is Yoga For You?

If you've been in to Strictly lately, you've seen all the changes were making. Thanks for your patience and be assured that it will be well worth the wait!

One of the great thing that's happening is the addition of our Mind and Body Studio. This will be a great setting for our Yoga, Stretch and Body Blend classes. We will be adding a new Yoga class on Saturday at 10:00 am beginning April 3rd. Tina and Selena will take turns teaching this class.

You might be thinking; "why Yoga?" or "that's not for me". Well, it is for you and everyone else too. A recent study showed that even after their first Yoga class, the level of the stress hormone Cortisol in their body decreased. After one session!

Since Yoga literally translated mean to Yoke. It's all about connecting your body to your mind. Everyone is encouraged to work at their own level and they do. We all have different levels of flexibility and strength. You work within your body's limits. Everyone is successful! Try a class today! The current class schedule includes Gentle Yoga on Tues and Thurs at 10:30, Yoga at 7:30 PM on Tues and Thurs. Body Blend at 5:30 PM Weds and Sunday at 2:00 PM we have either Yoga or Body Blend.

Don't forget Scott's great Stretch Classes on Mon, and Weds at 4:45PM and 8:30 and Fri at 5:30 PM.

Remember; "Blessed are the Flexible, for they shall not get bent out of shape"!