COPING WITH FITNESS SEASONS

Do you have the winter blahs?

Fitness, like most things in life, has its seasons. There are seasons where you can aggressively pursue fitness. And you love it. You're in the honeymoon stage, spring.

There's the summer season, when you realize it's hot. In other words, it's not always easy or comfortable to fit in fitness, but you do it anyway because it's still fun and always worth it. You definitely see progress.

But then there are our fall seasons... Sometimes we have less time to devote to our workout and we see our progress slow.

And sometimes, just sometimes, it all stops. Is there any beauty in a fitness winter?

As a personal trainer, even I struggle with fitness winters. I accept this season as a part of the cycle. Sometimes it's an injury and a vacation, a plateau or a lack of drive.

How about you? Have you ever experienced a fitness winter?

Now, this is not a post for the couch potato. This is a post for those who have been working out regularly. This is for those who've experienced recently a fitness spring and summer, wondering why they've lost their drive or how they can wait out an injury.

Many get down on themselves in a fitness winter. And many give up. Those people get stuck in a perpetual fitness winter. Just as seasonal affect disorder (SAD) takes its toll during a dark, cold winter, a fitness winter that lasts too long will take its toll too.

Here's a thought. Instead of feeling guilty about a fitness winter, take the time to enjoy the break. Take inventory of what's going on inside of you, physically, emotionally, mentally, spiritually... Maybe you need to sit and rest for a while. Surround yourself with thoughts of a fitness spring, but enjoy the moment. Have a good attitude about rest and recover and winter passes quickly. You'll start to hear the birds singing and a new season springs forth. Regression is reversed.

Seasonal Affect Disorder (SAD) and Exercise

SAD is a sympathetic response to our environment, says Rich Maloof for MSN Health & Fitness. In fact, he goes on to say that we experience mood and physiological changes each season--spring fever, summer insomnia... It makes sense.

But what's one way to keep centered during the fluctuations of seasons? You guessed it--EXERCISE!

So, if all this gray weather and dirty snow is getting you down, get out, go in--wherever--and exercise.

Not all of us can afford a trip to sunny Hawaii, but we can take a brisk walk, turn on the tunes and jump around. You can lunge around the kitchen table--all these things are free. Exercise will boost your energy, shed some stress and bring back that vitality we love about spring and summer. TRY IT!

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Looking for group fitness opportunities? Come join me, Boualem Aggoune, CPT (W.I.T.S) and many other fitness enthusiasts. We have tons of fun in our fitness classes.

BODY SCULPTING KICKBOXING classes are held Monday through Saturday at Muskegon Height's Karate Academy, 32 E. Broadway.

MORNINGS
Mon/Wed/Fri at 10:30 to 11:30 am
Tues/Thurs at 9:00 to 10:00 am
Sat at 9:00 am

AFTERNOONS
Mon through Thurs at 4:30 to 5:30 pm

Want a dose of fresh air, Vitamin D and some good old-fashioned exercise?

OUTDOOR FITNESS CLASSES are held every Saturday at Lake Harbor Park, Norton Shores.

Saturday at 10:30 to 11:30 am

*For more information on rates, send me a message on Facebook (Boualem Aggoune), e-mail us or call us at (231) 773-8926.

The Magic of a New Year! (Group Fitness Schedule Attached)

Happy 2011. I hope you enjoyed a warm, festive holiday season with lots of family, friends and good health, of course.

As much fun as it was, I get excited for the "normal" routine of life to eek it's way back in... In fact, I love January! It's a time for hope, a time for action, a time for plans. (Not necessarily in that order.)

But there is something magical in a new calendar.

*Speaking of a calendar, I am posting my fitness class schedule at the end of the newsletter.

What is your hope for 2011?

There are lots of good things to hope for--some of the best things to hope for are intangible.

For many, health is the hope of the New Year...

For some, weight loss is the goal. Maybe it's just to lose a pants size. Or maybe it's more serious--to reduce joint stress and reduce the chances or surgery. Some are hoping to lose weight and get better control with blood sugar disorders.

For others, it's to reduce stress. Stress has a way of knocking out energy and creating physical havoc in our stomachs, intestines, our skin...

And yet, for some, nutrition is the year's major concern. Bad nutritional habits take a toll on the body, regardless of body size, shape or weight.

No matter your health-focused resolution, let me sell you on making goals. And not just making them, but planning for them.

"Fail to plan and plan to fail."

If you really want something. You have to plan for it. It doesn't have to be a perfect plan. But you have to make a plan. Nothing elaborate. Just some simple steps to climb your way to success.

For example, 10 minutes each week consider how you can find more time to cook or reduce temptations to eat out or order take out. Maybe build in more time for grocery shopping too--read the labels and see what you're filling your cupboard with.

If fitness and stress is a concern, treat it like you do business or family appointments--pencil it in. Your health is important.

Need to lose weight?

You might find that fitting in exercise is a lot easier than severely restriction calories and fat.

You may also find that doing it alone is 10x harder than joining a support group or buddy-ing up with another like-minded friend for accountability.

Consider the options and take action. Don't just torture yourself with "I should" statements...

Need to reduce stress?

There are lots of action points. If you don't exercise, engaging in physical activity will help you reduce your stress, help you sleep better at night and keep a more clear, positive outlook.

Other things to do are meditation, taking 5 minute joy breaks refresh and refocus--maybe even give yourself a little attitude check.

Taking care of your body by stretching, re-hydrating with water and refueling with clean energy takes a great deal of edge off your stress.

Implement a stress-reducing action each day.

Need to eat healthier?

Many times, people take one large goal and put it into motion all at once.

Yes, it's great to have determination, but don't set yourself up for failure. Dietary changes are hard. They're hard on tastebuds, cooking habits and comfort-related rituals.

Consider making baby steps and incorporating once healthy dietary change per week, growing it and growing it. If you regress, who cares! You can start over, it's no big deal.

Also consider rubbing shoulders with health-minded people. The peer pressure is great.

Need to get more physical activity?

Get moving. It only takes one intense 10-minute activity. 10-minutes. Did you know that?

That's an easy starting point. But if you're ready for the next level, you've got many options: joining a gym, joining group fitness ops, taking on a 5K or marathon or hiring a personal trainer.
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I've got a schedule full of body sculpting classes, kickboxing and some general outdoor fitness fun.

Body Toning classes are held Monday through Friday at Muskegon Height's Karate Academy, 32 E. Broadway.

Mon/Wed/Fri at 10:30 to 11:30 am
Tues/Thurs at 9:00 to 10:00 am

*Great for getting firm and shaping up the Christmas cookie jiggle?

Need an intense, butt-kicking, butt-lifting cardio and strength increasing activity?

Kickboxing classes are held Monday through Thursday and Saturdays at Muskegon Height's Karate Academy, 32 E. Broadway.

Monday - Thursday at 4:30 to 5:30 pm
Saturday at 9:00 to 10:00 am

*There's really nothing like it. If you've seen the pictures, it may look a little crazy, but if you try it you'll find it's just crazy FUN. And when was the last time you did something just for fun?

Want a dose of fresh air, Vitamin D and some good old-fashioned exercise?

Outdoor fitness classes are held every Saturday at Lake Harbor Park, Norton Shores.

Saturday at 10:30 to 11:30 am


May the magic of January keep your resolve all year long. Change is worth it. Health is worth it!

A Fun, Festive Twist to Butter Biscuits

You might like this because it's yummy, full of antioxidants, omega 3s, vegan friendly and kind of sweet--minus the saturated fat.

We tried it at first with real squash. It was... alright. A little too sweet--and it had a bitter aftertaste. (It was probably the type of squash. Butternut might have been wonderful.)

We tried it, again, with sweet potatoes and with no sweetener. It received much better ravings.

So here it is. Try it.

Sweet Potato Drop Biscuits

2 cups cooked & mashed sweet potatoes
6 Tbs canoloa oil
2 tsp apple cider vinegar
1/2 tsp sea salt
2 cups of whole wheat flour
1 Tbs and 1 tsp baking powder
1 Tbs cinnamon (or to your preference)
4-6 Tbs of water set aside

1) Preheat oven to 400 degrees Fahrenheit and grease baking sheet with light cooking spray.

2) Mash potatoes and mix with canola oil, apple cider vinegar, cinnamon and sea salt.

3) In a separate bowl combine flour and baking powder.

4) Using a fork, stir together all the ingredients and add 4 to 6 Tbs of water--whatever is needed to get the dough to pull together better.

5) Drop golf-sized balls of dough onto baking pan or sheet.

6) Let cook for 15 minutes, check and continue to bake until the biscuits are golden brown and firm.

*This recipe is adapted from a sweeter recipe found in Vegetarian Times, October 2007

The One Thing that Makes Weight Loss Stick

Ever started an exercise program to lose weight and start to gain weight?

Today, the talk is about muscles. There's more than just a number on the scale to think about.

So first, let’s talk about the original scenario...

New exerciser gains weight. Why?

Gained lean muscle mass is heavier than fat. It’s not a myth. It’s absolutely true.

But if weight loss is the ultimate goal… Why is this a good thing?

After all, you want to lose weight. Not train like a bodybuilder.

Three letters—BMR. What is this? Basal Metabolic Rate. Basically, it’s how much energy is used up by your body if you lay in bed all day long. The more muscles you have, the more energy is needed to feed them.

In other words, if you’re not about constricting your diet to water, greens and grapefruit, there’s help for losing weight—gain lean muscle mass. It’s much healthier and the weight usually stays off for longer.

So, if muscle mass can be gained, can it be lost?

Absolutely. It’s like Newton’s law. Things that grow also shrink. (Okay, not quite the same, but you get the picture.)Technically speaking, it’s atrophy.

How does muscle atrophy happen? And is it really bad?

It can happen a couple different ways.The first two ways are often the result of one person's attempt to lose weight...

1) Not enough total calories—for their size and activity.

Thus the body feeds on itself. You read that right. Our bodies are cannibals. Proteins inside muscle cells can be broken down for energy. You’re creating a toxic environment in your body if this happens too much and too often. (And you sure won't feel good.)

2) Not enough protein—for their size and activity.

This man or woman may be getting plenty of calories—maybe even excess calories, but if there is inadequate protein supply for muscle maintenance, it will feed itself again on the protein in existing muscle fibers. Again, toxic environment. And again, you won’t feel good. (Not too mention you’re losing your little fat-burning machine!)

3) Disuse, illness and aging.

Disuse results in poor muscle tone and likely more body fat.

Muscle lost during age and disease affects muscle composition—the different types of muscle fibers responsible for stamina, strength and endurance. As a result, less contraction and less tone, more body fat and less desire to be physically active.

Fortunately, exercise and nutrition can prevent muscle loss and in healthy individuals create stronger, toned muscles and thus, stronger, healthier bodies.

So muscle growth is good... Muscle loss is not...

But do you still hate the thought of getting all "bulky"?

As the National Federation of Personal Trainers writes in their certifying manual, the type of muscle fibers within each muscle group in both random and genetically predetermined proportions… Muscle tissue structure and shape are strictly genetic.

What’s that mean to you?

Basically, there are 3 types of muscle fibers: red slow twitch, red fast twitch and white fast twitch.

(Patience here. This will mean something in a second.)

People who have it in their DNA to have more white fast twitch muscle fibers—have more potential to get bigger, shapelier muscles. They are naturally strong and speedy.

But unless they train like the magazine models, working 5 to 6 times a week just on weight—even they won’t get that huge bulky muscles. A twice a week weight training routine just won't do that. And even light 5 times a week probably won't get them to their potential either.

On the other hand, it is possible to bulk up--but bulking is not all lean muscle; it includes fat. Be honest with yourself. Are you really gaining all lean muscle mass? If you're gaining muscle and fat, it's not your weight routine it's your nutrition. (Although, if you are a body builder, this is a positive thing. The shredding comes later.)

Now, let’s talk about people who genetically have more red fast twitch muscle fibers. These people are not going to experience the same growth results as their white-twitch-blessed friend. But they can be very strong and a natural choice for sports that require stamina, kickboxing and soccer for example.

And finally, there are those who have more red slow twitch fibers in their muscle composition. Their muscles, with the same routine as the red fast twitched friends will respond differently and will not likely ever reach anything that looks bulky. Their natural athletic ability is often endurance… By the way? All the best endurance runners incorporate some type of resistance training.

In fact, unless there’s some sort of injection, it’s physiologically impossible to change shape of your muscles. (Some of us will never have huge impressive ______ (fill-in-the-blank). Darn.)

Fortunately, a good weight training routine looks good on everyone—no matter their genetics. Combining increased muscle mass and decreased body fat is always a sure bet for fitness success.

So, what do you do with all this information?

Here are some thoughts... First, analyze your exercise program. Are you working on muscle tone?

Secondly, are you expecting results that are physiologically impossible.

Work out hard, incorporate resistance training, but accept the body you were born in. It’s beautiful and more importantly it can be sculpted, changed and beautified all the while staying strong through the ages.

Final note… In a 1993 study on Sarcopenia and Age-Related Changes in Body Composition
and Functional Capacity, researchers compared a group of (average) 69 year old athletes to similar athletes in their 20s. The athletes were categorized as: runners, swimmers, weight lifters.

The results? All of the older men had less strength than their 20-something counterparts, EXCEPT for the weight lifters. The older weight lifters were just as strong as the 20-somethings!

The take away—don’t forget about the muscles. Train them. Get those dumbbells out, use the machine, use your body weight. Strong muscles will help you...

1) Lose and maintain a healthy weight
2) Get (and keep) a better body shape
3) Retain strength for balancing (aging bring inevitable body changes)
4) Feel good --loss of strength contributes to feeling tired and weak.
5) Age slower and more gracefully.

Happy Thanksgiving all. And—talk about muscle disuse—-you have no excuse, I have a brand new body toning/sculpting class. Plan ahead and make appointments with fitness. Don’t let the holiday rush take you five steps back in your fitness goals.

Start 2011 strong. Call me. (231) 773-8926 or e-mail me at info@personaltrainer4you.com.

Ask me about my classes or setting up a free initial consultation for one-on-one personal training. Accelerate the change!

Class Announcements: NOVEMBER 18TH

OUTDOOR CLASS SCHEDULE

On November 18th, the morning outdoor class at 10:30 will be canceled--this a Thursday of this week. It will resume on November 19th, same place and same time.

But, no worries, morning warriors, you can make up that one morning class with a brand new class.


A NEW MORNING INDOOR CLASS

Introducing BODY SCULPTING

WHAT: A fun twist on all-over-body toning, all Boualem's style--you never know what might get thrown in. The focus is body transformation.

In other words, firm up and tone, twice a week, 2 hours.

WHERE: 32 E. Broadway at the Muskegon Heights Korean Karate Academy

WHEN: Starting November 18, 2010, a Thursday @ 9am to 10am. It will continue on Tuesdays and Thursdays, same time slot.

I love classes--not just because I teach them and get a thrill out of it, but because I see how EFFECTIVE the group atmosphere is!

AND NOVEMBER 18TH, 23rd and THANKSGIVING MORNING ONLY -- CLASSES ARE FREE


Come on out. This is a great way to avoid holiday weight gain and holiday stress. Stay energized in the shorter days of winter.

LAKE HARBOR PARK CLASS ANNOUNCEMENT!

Monday, October 25th, is our last evening class at Lake Harbor Park.
Morning classes will continue Monday through Saturday from 10:30 to 11:30 AM.

Body Fat Facts

What's a healthy weight? What's attractive? What's a better gauge of weight loss progression? These are common questions. And most of it relates to body fat...

1) Body fat is vital.We can not live on lean weight alone.
Minimum body fat percentage for men is 5% and for women, 12%.

2) Minimum body fat is NOT a healthy goal.
In fact, sports medicine experts say that there is no evidence of benefit for men dropping their body fat percentage beyond 8%, and for women, below 14%.

3) Too much body fat is risky. Too much body fat increases the risk for disease and inevitably, premature death. For men (depending on age) 20-25% is considered obese. For women (depending on age), it's between 33-36%.

4) There is no exact "ideal" body fat percentage. There are categories--generalizations, but I'm not bothering posting this information. Why? Not only is there a difference between men and women, there's just a big difference between individuals, body types, body shapes, etc. A healthy body fat percentage should feel good--not restricted and not overindulged.

5) Body fat distribution is an important predictor of adverse health consequences. Unless you have very little body fat, it is easy to see where your body fat is distributed. Often, your body shape will tell you. For example, apple shapes collect a lot of fat around the abdomen or belly. This puts the person at risk for certain diseases, including cardiovascular disease and type 2 diabetes. For those who collect more fat in the bottom half, adverse health consequences are often bone and joint related problems. (But not necessarily limited to.)

6) Lowering your body fat through exercise and weight loss improves physical functioning. In other words, the overweight person who exercises (but does not lose weight) will not reap the full benefits of physical exercise.

7) Lowering your body fat will give the body a "shredded" or "ripped" appearance. Professional body builders drop their body fat pre-contest to get the look you see in magazines and on television, but it is risky business--they know what they're doing usually, and they have spent a great deal of energy focusing on building muscle first. Also, the drastic reduction of body fat is for short periods only.

8) For women, lowering your body fat to an athletic or competitive body fat percentage results in loss of certain feminine appeal. The breasts consists mostly of adipose tissue--fat tissue. When the body fat drops, the bra size changes. It's normal. Some women choose breast augmentation, others choose to enjoy their fit body as is--healthy and natural.

Note: Irregular menstruation and lack of menstruation is thought to be related to low body fat, but studies have not proven a direct link. It may relate more directly to those with eating disorders and extreme weight loss.

9) Reduction in body fat is a better indicator of healthy weight loss than the scale. Many times weight loss as seen on the scale, especially rapid weight loss, is simply loss of water or in cases of calorie restriction, loss of muscle mass. In a healthy fitness and nutrition program designed to help you lose weight, you will more quickly note healthy change by monitoring body fat percentage.

Best body fat advice? Grow your muscles! Women, did you know that after turning 30 years old you lose 1% of your muscle tissue each year unless you're undergoing some sort of resistance training? Our muscles affect our metabolism. Keep them stimulated. Don't waste away. (And men, what you don't use, you can lose too.)

If you're on a mission to lower body fat sensibly, what are you waiting for? Contact me, and we can discuss the options. Whether it's a one-on-one personal training session, outdoor group training or an intense fat-burning kickboxing class, I will help you succeed.

BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.

This month's spotlight? ABS!

My big 3 for the ABS are: THE BICYCLE, HANGING LEG RAISES, & EXERCISE BALL CRUNCH And, if you don't have a power tower or captain's chair for the hanging leg raises, throw in the VERTICAL LEG CRUNCH.

*A note with exercise ball crunches, recent studies using electromyogram (EMG) to measure muscle activity found that these crunches are superior to the floor crunch only if the ball is nestled in the lower back area. It is actually inferior to the floor crunch when the ball is placed beneath the shoulders and upper back region.

That's it for this month... Stay fit 'n healthy! And remember, FREE INITIAL FITNESS CONSULTATIONS! Ask me about it.