March, 2011 | Vol 4, Issue 3
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Healthy Habituator
All the Fit News to Email |
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Dear Reader
|  Since 1990, we have been helping people with their fitness goals all year long, and we can help you too.
If you, like many people, have started to flounder in your efforts to lose weight and/or get in shape this year, give us a call. We would love to help you get back on track. At Healthy Habits, we only work by appointment and feature private exercise rooms, so the focus is on you. We listen to you, we help you where you need help, and we hold you accountable for your "homework."
Call us at 684-1607 for a free consultation or trial workout. |
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Join the Resistance
| There are still too many people who resist doing resistance exercise, also called strength training. Some are women who fear "getting big". Some are older people who fear getting hurt. Some have high blood pressure who fear making it worse.
All of these have been proven untrue by a preponderance of research. In fact, research has identified the following benefits of resistance exercise for everyone:
- Maintain or increase muscle mass and resting metabolic rate
- Increase gastrointestinal transit speed and bone density
- Reduce fat weight, resting blood pressure, low back pain, and arthritis pain
- Enhance insulin sensitivity, glucose utilization, and self-confidence
- Improve blood lipid profile and post-coronary performance
In particular, there are two historically reluctant-to-strength-train groups of people who would benefit greatly from starting a resistance training program. Older adults typically see a decrease in mitochondrial content and oxidative capacity, which give muscles their power and function. But those who engage in regular strength training (twice a week, 10 exercises, 1-3 sets of 10 repetitions) enjoy a reversal of this dysfunction, and have shown mitochondrial activity equivalent to that of moderately active 20-somethings.
Women who strength train have been found to be much less susceptible to osteoporosis, especially if they also take 800mg of calcium and /or hormone therapy. They significantly improve bone mineral density at the measurement sites. Research suggests women do 2 sets of 6-8 repetitions at 70-80% of their maximum weights on 3 days a week. Walking with a weight vest and doing some stretching is also advised. The 6 core exercises recommended are seated leg press, seated row, back extension, lat pulldown, one arm military press, and squats (wall or Smith machine).
So don't resist it anymore. Strength training is good for you.
We can help you do it safely and effectively. And make it fun too!
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| News Of The Month | |
Co-Stars of the Month are KDF and RLP.
KDF continues to workout hard 3 days a week, despite carrying twins on her small frame. She could drop those babies any day now, and hopes to repeat her first pregnancy, in which she did lunges down the hall the day she went into labor.
RLP is working hard to lose weight for an upcoming special event. She has dropped a pound a week so far, and we have tweaked her workout to increase the pace.
PC has lost 7 pounds and several belt notches, and blames me for his clothes not fitting anymore. KC is getting stronger and her formerly-frozen shoulder is gradually improving.
Thanks to NM, who arranged for me to speak to her weekly staff meeting. I regaled her fellow realtors with "The 7 Health Habits of Highly Effective Realtors." Nobody fell asleep, but none of them have joined NM at her early morning workouts. Yet!
CL has lost 9 inches and 5 pounds his month.
HF had her physical including a treadmill test. She amazed the doctor because they couldn't get her heart rate up high enough - she's in too good a shape. Doctor said "we've never had that problem before - usually it's the opposite!"
Quote Corner
SB: "I'm going to miss you next week but I'll get my workouts in." I choose to think he meant it.
Welcome new clients: SA, AC, JD and J9.
Healthy Habits is now on FaceBook. You are all invited to be friends, and hopefully fans. In fact, it would be a big help if you would. Please click here to sign up.
Like our newsletter? Forward it to a friend by clicking here -
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Nutrition on Sale
| March is National Nutrition Month (at least I think it is - if not, it's only Healthy Habits Nutrition Month) and we will celebrate it by putting our ENTIRE STOCK of nutrition products on sale for insane prices!
Our ENTIRE STOCK of nutrition products is 3 items:
The BioMetrics 6 week Eating and Exercise Plan is only $149 (savings of as much as $76 -our lowest price ever!). For that you get:
- Fitness Assessment including body fat and girth measurements
- 6 weeks of customized shopping lists, menus and recipes including portion sizes
- strength exercise plan
- consult to explain it all
Healthy Habits Cookbook normally $25, on sale for $15. Nobody has enough simple, nutritious, tasty recipes, especially at this price.
Healthy Habits 8 Week Exercise and Nutrition Journal, also normally $25 on sale for $15. Packed with information, as well as daily logs for eating and exercise. Studies show that people who keep track of their eating and exercise are more likely to stick to their plan and realize success. Yeah it's a pain, but so is not losing weight.
Call Mike at 684-1607 for information or registration. Pricing is good until the next newsletter in April or supplies run out.
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Mike Ross-Spang
Healthy Habits |
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