Monthly Archives: February 2012
I rarely am motivated to workout. It’s just something I have to keep doing, like brushing my teeth, to maintain the body God gave me best I can. Fat on your body is like fuzz on your teeth – when is OK to just leave it there? It deteriorates your body, and even makes you less attractive. It’s just not plain healthy – and it feels awful too.
Again, I’m bringing up the fact we treat fat differently than any other thing in our life – and body. Our health should be equal. If we have a sore spot, we treat it. We take care of our teeth, hair, nails, and even a minor sore throat. Tet, we may carry around a load of body fat and an unhealthy lifestyle that is going to kill us if we don’t do anything about it – and we totally ignore it or play it down.
Sure, I’m not overweight – however, I too often abuse my body. Whether it’s putting my workouts last, or eating something I know is bad for me, somehow it’s easy to justify our unhealthy lifestyle or decisions.
Even “fit” people, who supposedly are into exercise, are abusing their bodies with extreme diets and unbalanced exercise routines. Whether a person is running all the time and never doing anything to preserve muscle, flexibility, balance and core strength, or they are pumping iron all day long without ever exercising their heart and lungs – it’s like treating a heart condition and ignoring the big tumor on the side of you head.
Whole health is not some yoga pose and “Om” chant. Whole health is taking care of your body in it’s entirety. It’s getting check ups when you are supposed to, it’s exercising your heart and lungs as well as your muscles. It’s losing excess body fat that puts you at risk for an early death and poorer quality of health – and I’m not even talking about HUGE amount of weight. I’m talking about just 10-20lbs. If you don’t think your weight is killing you, think again.
Look at these statistics via US Department of Health & Human Services:
- Even moderate weight excess (10 to 20 pounds) increases the risk of death, particularly among adults aged 30 to 64 years.
- Individuals who are obese (BMI > 30)* have a 50 to 100% increased risk of premature death from all causes, compared to individuals with a healthy weight. Car accidents, trip and falls, illness – you name it.
- A weight gain of only 11 to 18 pounds doubles your chance of developing type 2 diabetes
- Over 80% of people with diabetes are overweight or obese.
- Women gaining more than 20 pounds from age 18 to midlife double their risk of postmenopausal breast cancer, compared to women whose weight remains stable.
- For every 2-pound increase in weight, the risk of developing arthritis is increased by 9 to 13%.
- Obesity during pregnancy increases risk for both the baby and the mother by 10 times.
- Obesity during pregnancy is associated with an increased risk of birth defects, particularly neural tube defects, such as spina bifida.
- Overweight adolescents have a 70% chance of becoming overweight or obese adults.
We tend to play down our body fat. We can always point out someone in worse condition and often treat the need to lose 10lbs as a vanity thing. If you are holding excess body fat, it’s not just about how you look and feel in your jeans – it’s staying alive so you can even wear a pair of jeans to begin with. This is about your health and quality of life. Don’t under-estimate the impact body fat makes on your life – or death. If you have it, it’s time to get rid of it.
I’m in the fitness industry and it doesn’t take much to feel like Miss Piggy stuffed in tights.
The reality is, it doesn’t matter how you look to others, it matters how you feel. And often times we make decisions that make us feel even horrible – physically and mentally. Like Santa Claus, we “know when we’ve been bad or good” so why can’t we be good for goodness sake?! WE are the one who suffer when we make poor choices!! Our body suffers and our mind suffers as well.
We eat crappy for 30 minutes and we feel bad for 2 days afterwards. Even if we don’t physically put on a ton of weight, eating crappy can mess with your head. Is it really THAT worth it? Honestly? Is tasting something for a few minutes worth hours, and sometimes days, of misery?
We have to stop acting in the moment and look at reality. No matter how awesome it feels to walk out of our favorite store with bags of goods, we know whether we can afford it or not. Most of the time that knowledge will keep us from impulse buying. But why can’t we use those same principles with our body?
We may not bounce checks when we eat out, but there are other repercussions to overeating that will destroy our body like overspending will destroy your bank balance.
What can you do to remind yourself of these repercussions?
Ask yourself these questions. Post them on your refridgerator or pantry door. Make a bracelet, put a ribbon around your purse – do ANYthing to remind you to constantly think past the food.
2. I can either burn fat from previously stored calories or I can store more fat I’ll have to burn later.
3. How many miles will I have to walk or run to erase this? (it normally takes about 100 calories/per mile)
4. Am I willing to do the work to erase these calories?
A professor specializing in music and exercise once said, “Music is like a legal drug for athletes” and I have to agree – the right music can be more powerful than crack.
When I think of the movie ‘Rocky’, I hear the theme song and picture Sylvester Stallone training, running, fighting and winning. It is probably one of the most popular workout songs of all time.
I recently attended a gym while traveling. As I was touring the club, I felt really uncomfortable. The gym was very quiet and everyone seemed awkward. Then I realized what was wrong – not only was the music kinda ‘blah’, but the music was turned down so low you could barely hear it. Without music there was no energy, without energy there was no excitement, and without excitement there was very little motivation.
The end result was the worst workout of my life. It was so quiet I was aware of my own breath, so I didn’t push myself as hard as I normally would. I was so bored and sluggish, I cut my workout short. I left the gym and went straight to an electronics store to purchase a set of headphones. The next day I went back to the gym and had one of the best workouts I ever had. By the end of my workout, I felt like running out the door with my hands in the air, singing the Rocky theme song.
Why Music Matters
Everyone at our gym knows I take our music very seriously. I tease that I am “DJ Magic Bonnie” on a mission to pump up the tunes – and everyone’s heart rate. Although everyone has different musical tastes, there is a scientific reason behind the music we play in our gym. Studies upon studies have proven that certain types of music gives gym goers an advantage. The sound level, the beat, the style – it all can make or break your workout.
1. The Beat - The stronger the beat, the more likely you are to follow it. This is why aerobics instructors around the globe use music set at a specific beat per minute. Music keeps the group together, as well as gives people an ideal pace to follow for the optimum workout. Even if you don’t choose to follow the beat, it’s proven that a strong beat has the ability to increase your heart rate, boost your energy, and arouse the mind. Although music doesn’t change what you feel while working out, it can change how you feel. Research shows music distracts listeners and makes hard training seem more fun. If working out feels fun, then you’re more likely to keep coming back!
2. The Pace - One analysis indicated listening to sedentary music significantly decreased muscle strength. I’m sure very few people want to workout to Roberta Flack’s “Killing Me Softly”, but if you do, just know Roberta will be killing your workout too. In addition to power, researchers found people have a natural response to follow a strong beat. The faster the tempo, the faster their own pace – resulting in a more intense workout. Romans used this principle with their rowers on ancient Roman ships. A man would beat a drum to set a pace for all the rowers to follow. Research consistently shows that the synchronization of music with repetitive exercise is associated with increased levels of work output and increase endurance up to 15%.
3. The Words - Music has the unique ability to alter emotion with it’s words. Different types of music can stem a different response. This is why the type of music chosen for exercise is so important. I even believe, the music you choose while you are on the way to the gym can help you get psyched for your workout. One of the greatest examples of this type of preparation is in sports, like UFC. The majority of UFC fighters come out to powerful high-energy songs with a message like Kimbo Slice‘s entrance song of choice, ‘All I Do is Win‘ by DJ Khaled. The words, sung by hip hop heavy hitters, including Ludacris and Snoop Dog, send an intimidating message to the opponent while boosting the fighter’s own mood before he steps foot into the cage.
4. The Style - Although upbeat music can psych you up for a big fight, the opposite effect can also happen. A certain style of music can help you calm down, which is especially helpful for people who are anxious, or need to focus, prior to a game or performance. A good example of this is Yoshihiro Akiyama‘s entrance song, “Time to Say Good-Bye” by Andrea Bocelli and Sarah Brightmans. I always wondered why he would choose this operatic slow song, until I took a closer look. Not only does this song scream “I am calm, cool and collected”, the actual sad feeling of the song sends a message too. As Bleacher Report’s Scott Harris said, “it has an ‘I’m sorry, I’m about to either kill you or die trying’ feel”.
Bottom line, don’t underestimate the power of purposeful music.
“Music is like is a legal drug for athletes,” says Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education, one of the world’s leading authorities on music and exercise. People often ask me what supplements I take, but maybe the questions people should be asking is “what music do you listen to?”
Music Motivational Tips
1. Turn the music on. Turn your music on before you even put your tennis shoes on. If you are sluggish, see how you feel as soon as you turn on some good tunes while getting ready. Watch your mood change. If you can change your mood, you can change your mind.
2. Crank it up. Crank up high-energy music while you are driving to the gym. By the time you get there, you will be so energized, nothing will stop you from having a great workout!
3. Buy good headphones. If you don’t like the music your gym plays, or you like to run outside, buying a good pair of headphones is as important as buying a good pair of shoes. Not only will you have great workouts, but headphones say “I’m serious and don’t want to be interrupted”, which will increase your overall intensity.
4. Search for fitness music that shows beats per minute. To give you an idea of pace, ACE (American Counsel on Exercise) suggests the following beats per minute based on sport: Walking: 137–139 bpm, Running: approx. 147–169 bpm and Cycling: approx. 135–170 bpm. The higher the beats per minute, the higher intensity – even when weight training.
5. Save your tunes for the gym. If you play your workout music outside of exercise, you may lose a little magic. By saving your music for your workouts, the music will stay fresh and exciting – just like your workouts should be!
My Favorite Workout Music of 2012:
#1 DJ Special Ed: High energy club hits mixed by local DJ mixing mastermind, DJ Special Ed, also owner of Class Act Entertainment, provides music for my personal ipod, as well as all our club events. Like his facebook page and you can download his custom mixes free or book him for your next event. DJ Special Ed is not your typical DJ – he knows how to entertain a crowd and his music can make your party a Grammy-worthy hit itself!
#2 Motion Traxx,“the music that moves you”. This DJ offers a podcast of music custom-mixed specifically for training and set to specific beats per minute. Originally designed for runners, Deekron “The Fitness DJ” mixes a variety of music for different workouts including spinning, walking, interval training, marathons, treadmill workouts and even boot camp. You will hear Motion Traxx in most of our BCx Boot Camp videos.
Fitness Column by Bonnie Pfiester, as seen in print and online in Vero’s Voice magazine.
“Why are you avoiding the gym?”
It’s February and you may still be talking about making New Year’s resolutions. Maybe you’ve just been too busy to go to the gym – or maybe you just aren’t convinced the gym is a place you want to be. Sometimes I think the media would even scare me from joining a gym too if I didn’t know better.
Unfortunately, many people have the wrong idea of what a gym is and what it actually can do for them. Hopefully, when you are done reading this, you will not only giggle a little, but you will look at gyms a bit differently.
These are actual statements I’ve heard from people talking about gyms.
1. “I want to lose weight before I join a gym.”
I can’t tell you how many people have told me they plan to join a gym after they lose a few pounds. Although this sounds crazy to me, it seems so logical to the person saying it. In their mind, they want to look better before they start working out in front of people. In my mind, I’m thinking that’s what a gym is for – to help you look better. If you are even entertaining trying to get on fit on your own in order to get more fit in the gym, please rethink this madness. You wouldn’t try to get your life together before going to a therapist. You’d go to the therapist to help you get your life together. If you need help getting fit, go to the place dedicated to helping people get fit.
2. “Gyms are for bodybuilders.”
News flash: Bodybuilding is out and health is in. Although there are still muscular people out there, only a tiny percentage of people are actually “body building”. Gyms are not filled with grunting huge bodybuilders wearing skimpy tank tops carrying 2 gallons of water (despite what Planet Fitness wants you to think). Believe me, I own a gym and the average member is probably in their mid to late forties, working out so they can live longer and enjoy their grandchildren when they get older. When people ask us what our average member is, I say, “it depends on the time of day”. We have an early morning career crowd, mom crowd, senior crowd, lunch crowd, after-school crowd and career crowd. Each crowd varies in age, shape and weight. However, they all have one thing in common – they are trying to improve their health and fitness.
3. “Everyone will be looking at me.”
This one cracks me up because everyone is so worried about how they look, they normally aren’t noticing anyone else. Not to suggest everyone is a narcissist, but everyone has a certain natural level of insecurity in even a best gym environment. As you begin to make friends and get a more comfortable, you eventually quit focusing on how you look to others and you begin to focus on how you are improving. Before you know it, you are the one trying to encourage someone else to come to your gym. Unless you dress decide to dress like Richard Simmons or dance in a clown suit on the treadmill (true story – a member used to do her cardio between “gigs” wearing her clown suit), you will be just fine!
Do you have a t-shirt and some tennis shoes? Then you have gym clothes. Maybe you envision people wearing matching spandex outfits or having to wear a weight belt, but that went out a long time ago. Gym clothes are your basic comfortable activewear, and accessories are less for looks and more for functionality. People are wearing heart rate monitors more than they are wearing weight gloves. Today’s gym clothes are all about comfort.
5. “Gyms are meat markets for singles”.
Although a gym is definitely a much better place to meet someone than a bar, most singles are training hard in the gym so they can get noticed outside the gym. People used to treat their gym more like a country club or spa, but nowadays people actually workout – and workout hard. They sweat, they strain and they train to change. All in all, people take fitness a lot more seriously than they did twenty years ago. Plus, wearing a pair of headphones is one of the best deterrents for unwanted chatter. Throw you headphones on and everyone will know you are there to workout and nothing else.
6. “I don’t think that class is for me. Everyone in that class looks fit”.
I hear this all the time. My answer is “they’re fit now but they didn’t used to be”. Some of our most intense fitness classes are filled with people who used to be overweight. Unless we post everyone’s before photo on the wall, people would never know how far someone has come. It’s important to realize there are 3 different types of members. There are the people that are just starting out, people who are getting fit, and people who are trying to stay fit. If you aren’t doing a class, you are missing out on having a fitness professional for an hour. Instead of paying $50-$75 for one session with a trainer, if you’re a gym member, you have the opportunity to get professional guidance free in group fitness classes. Make the most of your gym membership and start trying more classes.
7. “I’m not a gym person”.
First of all, what is a gym person? Is it someone who loves going to the gym? There’s a big misconception that everyone who goes to the gym actually enjoys it. Sure, there are people who love their gym, love their class and love working out with friends. There are also people who dread going to the gym every day, but they still do it. I am one of those people. My husband, Steve, loves to workout. I, on the other hand, do not have that same love for training. I just know I am happier when I am fit, so my 1-hour workouts become an investment in how I want to feel the other 23 hours a day. Sometimes you have to do what you need, not what you want. Ironically, as you get results, the new you may become quite the gym person after all.
Don’t put off your New Year’s Resolutions any longer. Let one of our local gyms help you reach your goals this year!
You can learn more about our gym at www.maxfitnessclub.com
Hide My Face!
It’s hard to feel great, no matter how hard you workout, if your face is all broken out. I mean, at least you can cover up your body with bigger clothes – but you can only do so much with your face.
When I was in high school, I constantly battled acne. Thanks the LORD I was a good make-up artist and learned how to master covering up my blemishes, but I never, NEVER, went anywhere without make-up on. It was like a ball and chain that drug me down. My face was so badly scared at all times, I never felt comfortable without make-up even in the privacy of my own home.
Pimples AND Wrinkles? Come on!
I remember thinking, “I can’t wait to grow out of this” – and I am STILL saying “I can’t wait to grow out of this”. Honestly, I thought when I hit 40 I’d quit dealing with this bad skin. Unfortunately, it is something I’ve delt with all my life. The only difference is I am smarter. After becoming a certified skincare specialist in my twenties, I understand my skin better and know how to combat it.
Last week I had a pretty bad breakout. I realize now it was due to my new face cleanser that was, well, not cleansing. I was a mess. So, I ran to my doctor’s office (Vein Therapies, in Vero Beach) and got some heavy hitters.
You see, facial treatment products are a lot like vitamins and supplements. Just because they tell you it has a certain percentage of active ingredients, or so many milligrams of some vitamin or mineral, doesn’t mean you are actually going to absorb it – and the products I got at the doctor’s office are absolutely the perfect example of this.
I picked up some CLENZIderm Pore Therapy & Therapeutic Lotion, part of the CLENZIderm starter kit by Obagi. At first glance, you may see similar ingredients to common over the counter acne treatments.
Benzoyl Peroxide, Size Matters
Benzoyl peroxide, which is in most acne treatment creams, increases cell turnover and clears pores, ultimately reducing the bacteria count. This is also why your skin may get dry and peely. Unfortunately, most people just get frustrated and quit using the product. They key is not to stop using it, but to back off – using it every other day, or every 3rd day, until your skin learns to tolerate it.
Oxy, Clearasil and Persa-Gel 10 all have 10% benzoyl peroxide, but it doesn’t wipe out bad skin nearly as much as CLENZIderm’s Therapeutic Lotion, which only has 5% of the same active ingredient. The reason it is more effective is not how much active ingredient is in the product. What makes the product more effective than other brands is because the solubilized form of the 5% benzoyl peroxide is 1/10,000 of the size of all the other brands. The smaller the size, the deeper the product goes – to the root of the problem.
Think of panning for gold. You put the dirt in your box and let the smaller particle sift through the screen to expose the larger pieces. Your skin is like that screen, and it’s there to prevent stuff from getting in your body – even the stuff you want. High quality products are “high quality” because they are created to penetrate the skin. This goes with moisturizers and treatments alike. This is also why many acne products will cause the surface of the skin to be dry, yet you are still just as oily underneath.
The Power of Salicylic Acid
The other product I purchased (and am totally addicted to!) was CLENZIderm Pore Therapy. Oh my gosh! And to think I almost didn’t buy this product. The key ingredient in this product is Salicylic acid – big whoop right? Wrong!! I have been around skin care products all my life and I have never experienced such a cool product! The most common products that have salicylic acid in them are Stridex, Clearasil acne pads, and most acne washes.
Pore Therapy is like Seabreeze on steroids. I like to FEEL a product working. I know that it is not always realistic, but it’s kinda like wanting your muscles to be sore when you workout. I want to know it’s actually doing something – and in this case, I want to FRY the bad stuff on my face and kill it dead! This product gave me that feeling. You could literally feel the power this product has. It burned a bit and then had this really cool warm sensation that was screaming “DIE ZITS! DIE!”. Ha!
The oil in our skin acts as a glue to dead skin cells, so when the 2% salicylic acid dissolves oil, it releases the skin cells and unclogs pores, acting as a powerful exfoliant. Salicylic acid also restricts poor size, as well as reduces bacteria. Since you apply the product with a cotton ball, you can literally see the product removing the dead skin cells and make-up residue, as well as see your pore shrink up.
Results are In
Finally, it has been less than a week since using the products and I’m completely healed and my skin is smooth. I did treat my skin aggressively, meaning I used the product often and didn’t care if I got a bit dry and peely. I also used a retinal (Retin A/Vitamin A) product (also by Obagi) to help speed up cellular growth. I have a video shoot today so I had to clear it up fast. End result is “awe-mazing”!
Why am I sharing this with you? Because no one should go around feeling horrible because of acne. It stinks and it can ruin your day, week, month and years! If you, or your loved one, struggles with skin problems, just as you would run to a trainer to help you with a weight problem, seek a professional and get the professional treatment you need and deserve! It may cost more money at first, but it will save you time and money in the long run – and you can finally quit trying every other over-the-counter product on the planet, searching for one that actually works.
To learn more about Vein Therapies, or schedule a consultation with Dr. Fegert, visit 3770 7th Terrace #102 Vero Beach, FL 32960 or call (772) 567-6602.
People walk around carrying enormous caloric debt, storing previously borrowed calories on their backside, and there’s no bailout coming. Unlike financial debt, you can’t file bankruptcy to make it all go away. The only answer is, dare I say, a budget.
Just like money, when we get really behind, recovering from our mistakes calls for drastic measures. Strict budgets and number crunching is what we have to do to get us back on track. Unfortunately, many people ignore the pink elephant. Pretending like everything is fine, they continue to get more and more in the rears – pun intended!
As you know, spending can easily get out of hand if you aren’t tracking every dollar. The same goes for calories. It’s nearly impossible to manage calories without keeping a close watch on them like you would your bank account.
Pay It Off
Another way to reduce our so-called debt is with exercise. However, just because we work a little more in the gym doesn’t mean we can spend calories frivolously either. We have to allow enough time to significantly reduce the debt before we can loosen the reigns. Easier said than done.
When we work hard, it’s natural to want a reward. We fool ourselves into thinking we can now afford the extra calories because we workout. We treat our finances the same way. As soon as we get a raise, a new job, or a bonus – typically, our first response is not saving that money. We think about how we can spend it – the bigger car payment we could afford, the clothes we could buy and the vacation we’ve been wanting.
Just like credit cards, you should eat only what you can pay off over a short period of time. Once you reach your goal, you can splurge here and there without gaining weight, as long as you are willing to pay it off quickly.
“Eat only what you are willing to burn off.”
BE MY VALENFINE! Yes, I said ValenFINE! This workout, just posted on FitStudio, is strong enough for a man, but made for a woman! It's all about melting fat and toning women's key body parts: the abs and the glutes. Sure, guys can do it too! Give it a try and let us know what you think!
You can view the entire written workout and video HERE!