Sara Wiercinski (Level 1 Personal Trainer)

B.S. Central Michigan University NSCA Certified Personal Trainer
AFPA Pre/Post Natal Specialist
AFAA Group Strength and Resistance Training Specialist Sara Wiercinski saraw@michiganathleticclub.com

How do I love the Prowler?

February 21, 2012

How do I love the Prowler?
Let me count the ways
I love it on my very best
And worst of training days.

The entire cardio or no cardio debate makes me squirm- I am torn- I see truth in both sides of the argument. If you want to increase strength and gain lean muscle, strength training is optimal. However there is something about that runner’s high that you just can’t get in the weight room. It is my torn love for both that makes me fall so in love with the Prowler. It gives you the very best of both worlds.

I just love the Prowler and here are a few reasons why:
~It is great for busy people. I like to multi-task and spending a short period of time with the Prowler allows me to work virtually every muscle in my body and build my anaerobic capacity.
~It is functional. Where in our everyday life are most moves done in the weight room really applicable? How often do you have a weight evenly spread across both shoulders that you have to lift at a steady rate or when are you lying in a supported position and have to extend your legs with weight evenly being displaced as you flex and extend? Not many. With the Prowler you’re doing functional training: pushing, pulling, and dragging. Real life movements.
~It helps runners run better. Properly done anaerobic training not only increases VO2 max, it also allows you to maintain cardiovascular endurance while only participating in endurance training every 14 days. This means I can still be a long distance runner without constantly undergoing the beating my body takes while running.
~It is fun. Seriously fun. You get to push and pull, hop and row, you can drag really heavy stuff or race your friends. The options are never ending.
It may look innocent but don’t be deceived. There are many ways you can easily hurt yourself if using the Prowler without any experience. If you are interested in learning how to incorporate this lovely apparatus into your workout routine please let me know, I would be happy to help you out.

Andrea Shefferly (Level 1 Personal Trainer)

B.S. Grand Valley State University NSCA Strength & Conditioning Specialist Andrea Shefferly ashefferly@ehac.com

Is it Okay to Indulge Once in Awhile?
Benefits of Dark Chocolate

February 14, 2012

First off, let me take some time to wish you a Happy Valentine’s Day! Now I have a confession to make to all of you. I have a horrible sweet tooth, which seems to only be magnified on a day like today (and the day after because that is when all of the candy is on sale!). However, there is some hope for people like me. Dark Chocolate. It helps to satisfy my sweet tooth and it does have some health benefits.

1. Prevent heart disease: Dark Chocolate contains flavonoids, which act like antioxidants. These flavonoids protect against free radicals that can cause cell damage that leads to heart disease. So, the more flavonoids you take in the chances of heart disease decreases.
2. Improve your mood: It produces endorphins, which are the chemicals in the brain that bring on the feeling of pleasure. It also contains serotonin. This chemical acts as an anti-depressant, making you feel happy!
3. Helps control blood sugar: The importance of flavonoids is back again! Flavonoids reduce insulin resistance by helping the cells to act normally and to regain the ability that your body has to use insulin efficiently. As stated earlier this sweet treat contains flavonoids therefore helping your body to regulate its blood sugar. Dark chocolate is also low on the glycemic index and therefore does not spike your blood sugar as much as other sweets.
4. High in multiple vitamins and minerals: It contains potassium, copper, magnesium, and iron. Potassium and copper protect against stroke and other cardiovascular aliments. Iron helps to prevent against anemia and magnesium helps to prevent type 2 diabetes, high blood pressure, and heart disease.

So, as you can see it is okay to have a little something sweet from time to time, but I do have to leave you with a word of warning. Dark chocolate is still very high in fat, so make sure that you have it in moderation. This is one of those foods that a little goes a long way! Also, make sure that it isn’t dark chocolate and caramel or some other type of filling. That would only take away from all of the benefits dark chocolate has naturally. Oh and one more thing, just like your coffee, the darker it is the better it is for you.

I hope that all of you have a wonderful day and are able to share it with the ones that you love whether it is a significant other or friends and family.

Kellie McPherson (Level 1 Personal Trainer)

B.S. Aquinas College NASM Certified Personal Trainer Kellie McPherson kmcpherson@ehac.com

Lift like a man, look like a Goddess.

February 7, 2012

This tip isn't just for women so men listen up too! I am reading a book called "the new rules of weightlifting for women" by Luo Schuler. My favorite line in the book is: "you can't "sculpt" muscles you haven't yet built." Most individuals who exercise have a common goal that is to stay healthy and hopefully get back to the body we had in our youth. I am here to say yes you can! BUT you need to do it the right way and in some cases the only way. Here is how:

Training intensity, realistic goal setting and nutrition are the three simplest ways to achieve a Goddess like body. Today I am going to talk about training intensity. This means lifting weights and doing it at least 3 times a week. It is extremely hard to build too much muscle, so lifting 3 days a week will not leave you looking like The Terminator. When you finish your last repetition during your last set it should feel pretty difficult. This will get your heart rate up for a high intensity workout that will melt the fat off your muscles. A good repetition range I like to base my programs around is between 8-15 repetitions per set. I would also pair it with 3-4 sets, and rotating it with 2-3 exercises. One of my workouts would look like this:

SET 1: Exercise A1 10 reps
Exercise A2 10 reps
Exercise A3 10 reps
Rest

SET 2:Exercise A1 10 reps
Exercise A2 10 reps
Exercise A3 10 reps
Rest

SET 3:Exercise A1 10 reps
Exercise A2 10 reps
Exercise A3 10 reps
Rest

I would also include a “B” workout and it would be the same pattern 3 sets, 10 reps with 3 different exercises. This is a very general weight lifting routine if you are new to weights it would be a great program to get started with. If you are a veteran weight lifter I would recommend re-evaluating your goals and tweak this routine to satisfy those goals. Creating intensity and a new program can be very challenging if you would like some advice please contact me at East Hills 224-5400 ext 402 or by email kelliemcpherson@gmail.com.

The best part about weight lifting is that it speeds up your metabolism!
So put down the Barbie bells and kick it into high gear to get your beach body you have always wanted!

Kris Rich (Level 3 Personal Trainer)

B.S. Ferris State University NASM Certified Personal Trainer
ACSM Certified Cancer Exercise Trainer Kris Rich krich@michiganathleticclub.com

Avoid Inactivity!

January 31, 2012

One of the most important messages I can give to all cancer patients and cancer survivors is: AVOID INACTIVITY!
The American College of Sports Medicine (ACSM), has recently developed guidelines on exercise and physical activity in patients who are undergoing active treatment for cancer or who have completed treatment. More and more studies have proven that exercise is essential to recovery of cancer treatment, and improvement in quality of life.

During the past 6 years, I have worked with many people who have had cancer, were either going through treatment at the time, or have just finished up treatment, and are trying to get back the strength they had before diagnosis. It’s been a real eye-opener for me! I have always loved being active, played a lot of sports growing up, and have been lucky enough to maintain good health along the way. Being around this demographic has taught me that we can’t take anything for granted, and that no matter what life throws at you, you must stay strong both mentally and physically.

Part of these new ACSM guidelines suggest that patients should return to normal daily activity as soon as possible after surgery during adjuvent cancer treatments. Normal daily activities simply means just that....what you did day to day before your diagnosis to maintain normal function. It’s not always easy, but taking it a little bit at a time is better than the mentality that you must stay in bed and recover after surgery/treatment.

Exercise is safe both during and after treatment including intensive life-threatening treatments such as a bone marrow transplant. Resistance and flexibility exercises are recommended for cancer patients, with careful consideration for those who may be at risk for lymphedema or bone fractures. Certain types of chemotherapy and radiation cause certain risks for patients and certain side effects. Particular exercise prescriptions can be made for patients whose risks are higher for these types of side effects. Even though there is a lot of fatigue associated with treatment, it’s always better to do something rather than nothing at all. There are so many things cancer patients/survivors can do to stay active and gain back their pre-diagnosis strength.

Some of you may know this, but The MAC and East Hills offer the only cancer exercise program in the area! We are very careful to take in to account all the aspects of different treatments and the effects they may have on each individual. We are trained to help people feel stronger physically as well as improve quality of life. One of the best things about our 10 week exercise program is that we encourage all participants to bring a support person along with them, someone who could also benefit from the class even if they may already be healthy! Here are a few of the details:
Cancer Wellfit
10 week sessions that meet twice a week for an hour each time
Full membership to the club where the class is being held for both participant and support person.
Taught by certified instructors with special training in cancer treatments
Pre-registration through Lacks Cancer Center, St. Mary’s Health Care - 685-5222

Please call or email me if you or anyone you know could benefit from the Cancer Wellfit program or a personal training program. I’d be happy to give you more information! 956-8003 ext. 318. krich@michiganathleticclub.com

Adam Jauregui (Master Level Personal Trainer)

B.S. Aquinas College CNSCA Certified Strength & Conditioning Coach and Certified Personal Trainer
PIPC Level 1 Adam Jauregui adamj@michiganathleticclub.com

The Kaizen Principle: How the smallest of changes can add to great gains.

January 24, 2012

The Japanese word Kaizen means "constant and never-ending improvement". While this word can apply to all aspects of your life, today we are going to look at your training progress. Each time you enter the gym to exercise you should expect to make progress. You should be faster and stronger than the last time you enter the gym. There gets to be a point though, in which your rate of returns begin to diminish. While an untrained individual can make huge progress each workout, the average trainee should expect at least 2% improvement each workout. This often means you should be able to add either a couple of extra pounds, or even an extra rep or two.

I learned of this principle in high school. I read "Poliquin Principles" and started to follow that advice in each of my workouts. Once I applied that simple principle to my workouts, I started making great gains each month. I soon could bench 200% of my bodyweight in high school, and helped me to qualify for 8 national championships and eventually All- American honors as a sprinter at Aquinas College.
One tool that I started to use in college and now even more today are the Plate Mate magnets. They add either 1 1/4 or 2 1/2lbs to any dumbbell or barbell that you use. Another trick is using the safety clips to add small increments to the barbell. Each clip is 1/2 lb so each pair will add 1 lb to the bar. While 1 lb doesn't even sound worth it, think of it this way. If you add 1 lb to the bar and you perform 10 reps, then you just pushed 10 more total pounds than in your last workout. If you perform 3 sets, then that is 30 extra pounds that you pushed in this workout. Now if you perform 8 different exercises in your workout, each with 1 more pound than your last workout, then you just pushed an extra 240 pounds in your workout. As you see, this begins to add up fast.

Use this principle and you will walk in to each workout knowing that you are making progress every time you walk in. Now that is something to look forward to, especially as you enter the new year.

Joe Kik (Level 3 Personal Trainer)

B.A. Hope College NASM Certified Personal Trainer Joe Kik

What is the purpose of your workout?

January 17, 2012

It’s the time of the year when people finally realize that they have lost sight of their summer goals and have found yet another excuse to avoid going to the gym. Most people this time of year are trying to lose the unwanted pounds that were put on by eating too many burgers and drinking a few too many margaritas. Also, for those people who have been coming to the gym during the summer are getting burned out on the workout they have been repeating for the last three months. This is where we find ourselves asking before each workout “What is the purpose of my workout?” The real problem is that goal setting shouldn’t be a once-a-year-thing, as a matter of fact, each workout should have a purpose or a goal!

Last year around this time, I wrote an article emphasizing the importance of setting realistic goals. Some of the examples I gave were simple, such as: “getting your workout clothes ready the night before” and “setting a specific time that you’re going to work out”. To take things a step further, I am asking you to consider the following questions. “Why am I working out?” and “What is the purpose of my workout?” Many people don’t really have an answer to these questions and will admit that they are just trying to “stay in shape”. However, what it really boils down to is that we should all have a specific goal in mind when we head to the gym. For example, if your goal is weight loss, then set a weekly weight loss goal, such as “I will lose 2 lbs in the next seven days.” If you are training for a race in the spring-time, set a goal to complete a specific distance or time for each of your runs. If you are looking to gain strength or add muscle mass, set your goal to increase your number of repetitions or to add “10% more weight“ this week. Every person has a different reason for losing weight, increasing strength or wanting to cross the finish line. Once you discover the ‘purpose’ of your workout, set your goals accordingly.

Here are some general guidelines you can follow for your training specificity:
Losing Fat
Losing fat is probably the most common goal and, at its simplest concept, involves burning more calories than you eat. If you burn an extra 500 calories per day, you would lose about a pound a week. What people need to understand though is that if one consumes 2000 calories of junk food the outcome is different than if one consumes the same amount of calories of vegetables, fruits, and lean proteins (not just meats). You need to understand that the body will metabolize all different nutrients depending on the quality of the food that is consumed. So, make sure you make healthier choices when eating, it can often be as simple as cutting out soda which will make a tremendous difference in your diet. Take your diet in stride if this is a major change for you, it won’t happen overnight.

Gaining Muscle
While weight loss is a common goal, there are plenty of people who have trouble keeping the weight on. In this case, your goal might be gaining muscle which, believe it or not, can be just as difficult as losing weight. Gaining muscle, like losing weight, requires careful attention to your workout and your diet with a focus on eating more calories than you're burning and lifting heavy weights. If you lift weights, you can build muscle but if you want to put on some serious size, that requires serious work, extra calories and commitment. You also need to understand that diet requires a lot of attention as well. Fill your diet with food high in protein, branch chain amino acids, and health fats. You also need carbohydrates as well, yes, carbohydrates. People need to understand that fat will burn in the fuel of carbohydrates and when your carb. stores are diminished you no longer produce a bi-product that will stimulate fat loss. This also goes hand in hand with weight loss as well; you need healthy carbohydrates in your diet!

Sports Conditioning
Training for a race or a sport requires a different approach than if your goal is weight loss or muscle gain. Your main focus should be on the event for which you are training. If you want to run a marathon, the bulk of your training will involve running. If you want to be a better basketball player, your training will lean towards high intensity jumps, lateral movement and, of course, playing basketball. Whatever you're training for, you'll usually want to include cross-training as well. For example, you might lift weights to keep your body strong for running or cross-train with other activities to use your body in a different way and avoid injury. All sports require different muscles to be activated as well as at a different rate, you should train specifically for what your sport requires to get the maximal performance results.
Overall, you want each day you train to have a purpose! Don’t ever go to the gym with the mentality that you are just there to stay in shape, or just to do something. MAKE EACH WORKOUT COUNT! If you need any help in setting these goals or a plan to achieve them feel free to contact me at 956-8003 ext. 317. Good luck with your goals and have a happy new goal setting year!

Kim Garcia-Odykirk (Master Level Personal Trainer)

B.S. Central Michigan University NSCA Certified Personal Trainer Kim Garcia-Odykirk kimgo@ehac.com

Fascial Fitness as a New Year Resolution- Part I

January 10, 2012

In order to train fascial fitness, we must first understand what it is, so, what is fascia?
Fascia is strong fibrous connective tissue found integrated throughout the body but most prominently recognized in the foot (plantar fascia), the iliotibial or IT band (fascia lata), low back and neck. This strong connective tissue is usually grouped together with other connective tissue structures such as ligaments, tendons, joint capsules, muscle envelopes, etc. Instead of seeing these structures as separate (old paradigm), current fascial research sees them as local adaptations of a body-wide interconnected tensional network (fascial stocking) that adjusts its fiber arrangements to specific daily movement demands. It plays a significant role in muscle force transmission and strongly influences posture and resting tension. Fascia is primarily composed of collagen which is considered a protein and mostly found in fibrous connective tissue (fascia). In a healthy body one third of collagen fiber is renewed in six months; in one year, half of our collagen fibers are replaced with new ones. The intention of Fascial Fitness is to influence our collagen replacement with specific training activities that result in an unbreakable body suit that is highly elastic, glides smoothly and is strong at exactly those places where more strength and resilience are needed.

Fascial Fitness includes: Fascial Release, Fascial Stretch, Rebound Elasticity and Fluid Refinement.
This lesson focuses on Fascial Release. Fascial Release is to be performed 2-3 times per week. Repeat each exercise 2-3 times or as needed. Include it as a part of your weekly activities, perhaps on your “off days”. The benefits are initially subtle but, with consistency, improvements are lasting with cumulative effects.

Fascial Release
1. Big Foot – Roll a tennis ball from ball of foot to the heel with slow, gradual movement allowing tissues to melt into the pressure of the ball.
2. Fascial Lata Roller – Side lying roll on foam roller starting from the outside of the hip down to the knee then back up. Imagine it being a sponge squeezing out from top to bottom. Hold tender, painful areas for up to 30 seconds, breathe deeply into your hips. Support your torso by placing your elbow directly under your shoulder joint and press forearm firmly into the floor. If this is very difficult and painful, you can roll the fascia by using “The Stick”.
3. Upper Spine Roller – Lie on the foam roller just below the shoulder blades keeping your knees bent. Support your head with your hands while keeping your elbows up towards the ceiling. Press firmly into your heels to lif your hips off the floor and with slow-gradual movement roll over the shoulder blade area; hold tender, painful area for up to 30 seconds breathing deeply into your hips. You can do a side bend to each side for added stretch to the fascial fabric.

If you want to know more or have any questions, please contact me at kimgo@ehac.com.

Nick Klein (Level 3 Personal Trainer)

B.S. Central Michigan University ACSM CPT
PICP Level 2 CPT
Fascial Stretch Therapist (Stretch to Win)
Biosignature Nutrition/Body Composition Consultant Nick Klein nklein@ehac.com

Training Principles For Program Design

January 3, 2012

The first question one needs to ask when designing a workout program is "What is my priority?" This refers to one's main objective or ultimate goal. Whatever your goal may be; weight loss, strength gain, or muscular endurance, it is important to have your workouts designed accordingly.

If your priority is to become leaner and drop weight, you should focus on a combination of proper nutrition, German body composition-type workouts, and highly intense interval sessions. Additionally, it is beneficial to keep your time under tension (TUT) for each set between 40-60 seconds. For example, if you are lowering the weight for 3 seconds and raising the weight for 1 second, you are accumulating a total of 4 seconds per repetition. This means you will need to complete at least 10 repetitions (reps) to achieve the desired 40 seconds of TUT. If you fall short of this, you will then begin to focus on training your nervous system versus training for body composition / weight loss.

If your priority is to gain strength and train your nervous system, the best training method is a wave-like training program, a cluster training program, or an advanced German Volume training type regimen. Your TUT should not exceed 20 seconds per set, otherwise you will begin to train for body composition.

If, however, you are looking for a little bit of both body composition and increased strength, a functional training program with 20-40 seconds of TUT is your best option. This program will give you both a strength gain as well as a body composition response. It is important to be smart when designing a workout program, otherwise you may get an undesirable training response. If you are looking for direction, I am happy to help you achieve your goals, whatever they may be.

Dave Schlaufman (Level 2 Personal Trainer)

B.S. Central Michigan University ACSM Certified Health Fitness Specialist David Schlaufman davids@ehac.com

Performance Enhancement…For Survival!!

December 27, 2011

Every single one of you has seen some survival-driven action movie that follows a lead character. Now, I’d like you think about the physical attributes that the character possesses. These guys/girls are, to keep it short, INCREDIBLE, with the exception of any Kevin James or Jack Black movie which tends to poke fun at their weight anyway! They’re incredibly fit, incredibly strong and incredibly determined. You get the picture: when someone wants to see a movie following a character that battles with aliens, zombies, nature, or even other equally as incredible humans, I would like to think that the camera could follow any person, but guess who it chooses? Not a 250 lb Kirstie Alley, but rather the camera chooses to follow someone who actually has a shot at survival in a life-threatening situation. Would you have a shot?

What I am talking about is Functional Strength, an overall strength and power that makes daily life tasks and situations easier, hence the “functional” part. A 6-pack is not necessarily “functional”, it will not make you a survival machine (though it may get you the lead role as one of these characters). Functional Strength can be attained in many ways including Crossfit™ Workouts, kettlebells, sport/function specific workouts, or strongman training. The first step in surviving an impending apocalypse is to build strong bases in stability and cardiovascular endurance. Once these two systems are built up strong enough, there can be further advancements in Strength and Power building, as well as continuing to develop cardiovascular and cardio respiratory functions. Though this may sound intimidating, it is something that can be adjusted for every fitness level. Whether you’re running from zombies or just trying to keep more stable and balanced in everyday life, stability is a great idea for older populations as well as the younger workout enthusiasts.

Doing long distance cardio day after day, on the same machine, at the same speed, for the same amount of time, is insanity (remember, chubby hamster on the wheel?). There absolutely HAS to be some variance to any cardio workout to see improvement. Try this:

Week 1 – Two Day Rotation (2-6 days)
Day 1 – Moderate Intensity Day: 20-40mins, 60-70% intensity (should be considered work)
Day 2 – Moderate Intensity Intervals: 3mins at 75-80% intensity, 3mins at 60% (slow recovery) rotated for 20-30mins total.

Weeks 2 and 3 are the same except for Week 2, Day 2 you’re at 3mins higher intensity and only 2 mins slow recovery. Week 3, Day 2 is 4mins higher intensity, 1min slow recovery. This pushes the body to recover faster and do more higher intensity work throughout the workout, thus increasing cardio respiratory and cardiovascular function.

Weeks 3-5 – Three Day Rotation (3-6 days)
Day 1 – Moderate Intensity Day: 20-40mins, 60-70% intensity (should be considered work)
Day 2 – Moderate Intensity Intervals: 4mins at 75-80% intensity, 1min at 60% (slow recovery) for 20-30mins total.
Day 3 – High Intensity Intervals: 30 seconds at 90% or higher intensity, 2mins slow recovery (below 50%) repeated for 15-20mins.

This is only your cardio portion of the workout, not the whole thing. Resistance exercise has many more benefits than cardio, so as I’ve said before, cardio should NEVER become the staple of your workout. This is just something to get you started towards improving cardiovascular endurance and ability. Next time I’ll go into some Stability work that will really get you ready to survive the apocalypse!!

Theresa Umlauf (Level 3 Personal Trainer)

B.S. Western Michigan University NASM Certified Personal Trainer
AFFA Certified Pilates and Yoga Instructor Theresa Umlauf

Bernoulli’s Principle of Turbulence

December 13,2011

A participant with arthritis once said, “I may not be able to do this on land but I can do it in the water.” This translates to muscles can be utilized and remain vital. Exercised bodies release what I call, “happy hormones.” One of the reasons why you feel so much better after exercise is because of these “happy hormones.”

In the water Bernoulli’s Principle of Turbulence enhances the body’s activity because it creates resistance around the body. When the body moves through water pressure builds up in the front and a negative pressure (turbulence) is created behind the body dragging it backwards. Just the simple act of walking in the pool begins to strengthen the muscles of stabilization. These are the muscles used in balance and the muscles that support our bodies.

Turbulence can be enhanced by moving faster, changing the depth, and using longer limb movements such as running verses a cross country ski.

Weakened bodies can be gently strengthened. The athlete can offer their body a change of pace. Water can be a medium for increasing strength and speed without the impact as well as a place to rehabilitate.

Theresa

Chris Bailey (Level 3 Personal Trainer)

B.S. Western Michigan University AFFA Certified Personal Trainer
IDEA Certified Resistance Trainer Chris Bailey cbailey@ehac.com

OSTEOPOROSIS

December 6, 2011

Osteoporosis, which means "porous bones," causes bones to become weak and brittle — so brittle that a fall or even mild stresses like bending over or coughing can cause a fracture. In many cases, bones weaken when you have low levels of calcium and other minerals in your bones.
A common result of osteoporosis is fractures — most of them occur in the spine, hip or wrist. Although it's often thought of as a women's disease, osteoporosis affects men too. And aside from people who have osteoporosis, many others have low bone density, putting them at risk of developing osteoporosis.
It's never too late — or too early — to do something about osteoporosis. You can take steps to keep bones strong and healthy throughout life.

Risk factors you can change
• Low calcium intake. A lifelong lack of calcium plays a major role in the development of osteoporosis. Low calcium intake contributes to diminished bone density, early bone loss and an increased risk of fractures.
• Tobacco use. The exact role tobacco plays in osteoporosis isn't clearly understood, but researchers do know that tobacco use contributes to weak bones.
• Eating disorders. Women and men with anorexia nervosa or bulimia are at higher risk of lower bone density.
• Sedentary lifestyle. People who spend a lot of time sitting have a higher risk of osteoporosis than their more-active counterparts. Any weight-bearing exercise is beneficial for your bones, but walking, running, jumping, dancing and weightlifting seem particularly helpful for creating healthy bones.
• Excessive alcohol consumption. Regular consumption of more than two alcoholic drinks a day increases your risk of osteoporosis, possibly because alcohol can interfere with the body's ability to absorb calcium.

Risk factors you can't change
• Being a woman. Fractures from osteoporosis are almost twice as common in women as they are in men.
• Getting older. The older you get, the greater your risk of osteoporosis.
• Race. You're at greatest risk of osteoporosis if you're white or of Asian descent.
• Family history. Having a parent or sibling with osteoporosis puts you at greater risk, especially if you also have a family history of fractures.
• Frame size. Men and women who are exceptionally thin (with a body mass index of 19 or less) or have small body frames tend to have a higher risk because they may have less bone mass to draw from as they age.

**Please join us January 7th 10am-1pm at the MAC’S 10th Annual Health & Wellness Fair where you can get your bone density tested.
For more information visit: www.mayoclinic.com/health/osteoporosis

Carrie Heim (Level 4 Personal Trainer)

B.S. Ferris State University NASM Certified Personal Trainer Carrie Heim cheim@michiganathleticclub.com

Challenge yourself during your workout

November 29, 2011

Are you still doing the same exercise program you did a year ago, maybe 2 years ago or longer? This is easy to do. People like to stick to their familiar routine at work, at school, at home and in the gym. We feel successful and a sense of accomplishment when the work is done. While routine may be a good thing when it comes to your daily responsibilities, is not necessarily a good thing when it comes to your workout. If you feel like you have hit a workout wall and know you need to try something different in your exercise program, then try adding one of these exercise tips to your existing program.

1. Add resistance exercises to your program. Strength training increases your lean muscle and raises your metabolic rate so you burn more calories throughout the day. I suggest adding 4-5 weight resistant exercises such as pushups, lunges, wall sits, and bicep curls. Try doing 2-3sets of 10-12 repetitions of each exercise.

2. Add short cardiovascular circuits to your strength training routine. You can burn more calories and increase your heart rate by adding just 30-60 seconds of higher intensity exercise to your routine. Before you go to that next weight machine try going up and down the stairs 1-3 times first or doing 10-20 frog jumps.

3. Add more time to your fitness program. If your idea of a workout is moving at a leisurely pace for 20 minutes on a stationary bike, you might want to seriously reconsider your approach. After someone has been exercising for 15 or 20 minutes, their bodies begin to use a higher percentage of fat for fuel to get them through the workout. Try adding 5-10 minutes more of walking or biking to burn more calories.

Andrea Shefferly (Level 1 Personal Trainer)

B.S. Grand Valley State University NSCA Strength & Conditioning Specialist Andrea Shefferly ashefferly@ehac.com

How NOT To Overeat

November 22, 2011

This is by far my favorite time of the year. You get to wear jeans and a sweatshirt and watch football all weekend. How could anyone dislike this time of year? Fall also brings my favorite holiday, Thanksgiving! You get to eat amazing food, and spend time with family and friends without the pressure of trying to find the “perfect” gift.

However, if you are anything like me, you are so excited to eat that I inhale my food and go back for more. Before I know it I am stuffed to the point of physical pain. So here are 5 tips to help and hopefully avoid overeating during the holidays.

1) Eat through out the day. It may seem like a good idea to save all of your calories for one meal, but when you do this you tend to eat a lot faster and will eat a lot more food in general because you are so hungry.

2) Portion Control. Try to only take a small amount of the dishes that you want and skip over the foods that you could live without. Also, it is always a good idea to include vegetables. These will fill you up without all of the calories.

3) Eat Slowly. The body takes time to react to feeling full. So if you slow down your body will have time realize you are full and you will avoid feeling “sick” later.

4) Low Calorie Dessert. Who can pass up dessert on Thanksgiving? If you are going to have dessert go for a traditionally lower calories dish. This is the classic pumpkin pie. Naturally it is one of the lower calorie dishes as long as you do not add on all of the toppings. And then try to avoid other sweets over the rest of the night.

5) Exercise. With the day off of work you have more time to exercise than you would on a regular day. So, go for a walk with loved ones. Exercise will lower appetite and increase metabolism.

The MOST important thing to remember is to enjoy your day and the time you have with your loved ones. Everyone has been placed in our lives for a reason and Thursday is a day to appreciate the relationships we have and be thankful for them. Have a great start to the holiday season!

HAPPY THANKSGIVING!!!!!!!!

Mitch Shooks (Master Level Personal Trainer)

B.A. Dordt College ACE Certified Personal Trainer
NASM Certified Personal Trainer
NSCA Certified Strength and Conditioning Specialist
PICP Level 1 & 2 Certification Mitch Shooks

BioSignature Modulation

November 15, 2011

Some of you know I traveled to Toronto in October. It was time to renew my certification in BioSignature Modulation. The five-day course covered everything from sleep, supplements, detox protocols, diet, and training.

For those of you who don't know what BioSig is, think of your body as a crime scene and the BioSignature as a forensic analyst. When I take body fat measurements from 12 sites, the BioSig tells me how one measurement relates to the others and which bad guy (i.e., hormone that’s out of balance) caused the crime (excessive body fat!). For instance, if you have love handles, the BioSig tells me that your body is producing too much insulin because you're taking on too many carbs for your body to handle.

Once I review your readings, I then know what issue needs to be tackled first. For example, if you have a high measurement in your calf and knee areas, I know from the BioSig that your sleep is off-kilter and that will be our main priority to jump-start fat loss. The point of it all is to get someone healthy, not just "I'm not sick" but "I feel better than I have in years" healthy. One of the nice side effects of getting healthier is that you get leaner, too.

Since taking my first course over two years ago, I've been able to get fat loss results with clients four times faster than I used to. Almost everyone gets an initial body fat measurement from me when we start working together, but the full BioSignature program is 12 weeks of 30-minute appointments where we address sleep, stress, diet, digestion, and more. It is a very detailed program, specific to your body’s needs, and will set you on the path to a lifestyle that optimizes health.

Kris Rich (Level 3 Personal Trainer)

B.S. Ferris State University NASM Certified Personal Trainer
ACSM Certified Cancer Exercise Trainer Kris Rich krich@michiganathleticclub.com

Diabetes Wellness

November 8, 2011

Diabetes can feel overwhelming because of the unending demands of self management. Understanding how to control your blood sugar levels, what the latest medications are, and how to alter your diet, can feel so overbearing and therefore most people do not manage diabetes very well.

The good news is that diabetes distress can be managed and reduced if a few important things are kept in mind. Below are a few tips that include some facts about physical activity and how to incorporate it in to your daily routine. Not every tip will work for every person, because people with diabetes have different styles and preferences, but the ideas underlying these tips are applicable to most people with diabetes.
• Consult your health care provider. Even though Dr.’s visits are so short in time, it is important to bring up feelings of distress so that the physician can offer other options and coping mechanisms. One might be to incorporate physical activity into your life. Ask what types of activity would be safe for you as you get started. You want your diabetes management program to work and your Dr. plays a big role in making that happen.
• Try to do some physical activity each day. If you can’t, aim for 3-4 times a week, 30-60 minutes a day. If you need to work up to this time, that is perfectly fine. Even starting with 10 minutes a day is better than doing nothing. Find something you enjoy doing. That will be important in motivating you to keep going.
• Watch your step. Foot problems are common in people with diabetes. Make sure your shoes fit well and are right for your exercise. Also, wearing athletic socks will help you avoid blisters and calluses that could lead to infection.
• Check your blood sugar level before and after you exercise. Do not work out if your level is too high or too low.
• Talk to family members, friends, and others with diabetes. Seek out others who are understanding about diabetes and are willing to listen and are maybe going through a similar situation. Find an exercise buddy that will support your efforts in physical activity. If your friend/spouse has diabetes as well, providing encouragement to each other helps you both stick to a new routine.
• Do things one at a time. When distressed, people with diabetes attempt to tackle all issues head-on without much long term success. Sharply reducing calories, doubling physical activity, or purchasing a fancy blood glucose meter in hopes that your diabetes will be under control usually backfires, and causes even more distress. Set realistic goals and reward yourself for all accomplishments.
• Take responsibility for your diabetes. Acceptance is the first step. You may never be able to entirely get rid of the disease altogether, but it is perfectly manageable and you can live a long healthy life with diabetes. You can still eat the same foods, and engage in the dame activities as anybody else. Lifestyle changes may need to be made, but with guidance, support and self control, management of diabetes is a real achievable goal.

If you or someone you know has diabetes and needs help with starting a plan for physical activity, please contact me. I would be happy to help! 616-956-8003 ext. 318.

Kellie McPherson (Level 1 Personal Trainer)

B.S. Aquinas College NASM Certified Personal Trainer Kellie McPherson kmcpherson@ehac.com

Back to Basics

November 1, 2011

Have you reached a plateau with your weight training routine? Would you like to be stronger and lift heavier weight? Have you been doing the same strength training routine for the last six months without being able to add even 5lbs of additional weight?

Two words: Grip Strength.

Grip Strength is commonly over looked and under developed. Most athletes and weight lifters are not able to lift to their full potential because they simply do not have enough strength to grip the bar with weight on it. Try adding simple grip strengthening lifts to your routine and you will be noticing weight improvements in no time.

I recommend using “Fat Gripz” Fat Gripz can be added to dumbbells by just covering the silver grip of any weight you choose. By creating a bigger grip it forces you to engage more muscles in your fingers and forearm. They also help balance neurological stimulus in the muscles for both arms. Developing these muscles are vital for lifting to your maximum potential. Both fitness centers at the MAC and East Hills has Fat Gripz available for use, but please consult one of our certified fitness professionals before adding these to your current routine.

A great routine to utilize the Fat Gripz is to cover the dumbbell grip with the Fat Gripz, place your forearm on the bench with your wrist hanging over and simply curl your wrist towards your body. Try adding 3 sets of 10 reps twice a week to your workout routine.

After a couple of weeks of using the grips during your routine, you will be amazed at what something so basic and over looked can do to help achieve success. For more information about strength conditioning programs for athletes and non-athletes, contact Kellie McPherson to get started on your own individual program!

Adam Jauregui (Master Level Personal Trainer)

B.S. Aquinas College CNSCA Certified Strength & Conditioning Coach and Certified Personal Trainer
PIPC Level 1 Adam Jauregui adamj@michiganathleticclub.com

Branched-Chain Amino Acids (BCAAs)

October 25, 2010

As an athlete and a strength coach, I have always known about the benefits of protein and muscle mass. In order to increase lean muscle tissue, one has to eat foods that contain high levels of protein. Protein not only helps to build muscle, but also helps to keep you lean and energetic throughout the day. Often times when a person is not making progress in their training, it can be linked to not enough protein in the diet. Amino acids are the building blocks of protein. Today I am going to focus on leucine, isoleucine and valine, otherwise known as branched-chain amino acids (BCAAs).

Many athletes have learned that taking BCAAs during their workouts increases their performance during a training session. Usually found in dairy and red meat, they prevent the breakdown of muscle tissue (catabolic), and even speed up recovery times. Numerous studies have proven just how effective these amino acids can be. According to a study from the University of Sao Paulo, Brazil "BCAA supplementation increases resistance to fatigue and enhances lipid oxidation during exercise in glycogen-depleted subjects". In other words, those who took BCAAs not only had more energy, but they also had a larger work capacity during their workouts. Studies on BCAAs are becoming abundant as more and more benefits are being discovered. To learn more, visit www.charlespoliquin.com and type BCAAs in the search engine. You will soon find out why this supplement is popular for those who are serious about their results.

Nick Klein (Level 3 Personal Trainer)

B.S. Central Michigan University ACSM CPT
PICP Level 2 CPT
Fascial Stretch Therapist (Stretch to Win)
Biosignature Nutrition/Body Composition Consultant Nick Klein nklein@ehac.com

Training for your Full Potential

October 18, 2011

You will never reach your full potential without structural balance. After a good assessment, a well-trained personal trainer can pinpoint your weaknesses and fix the problem in 6-12 weeks. Structural balance is of the utmost importance for any age group, ranging from the 16-year old athlete to the 70-year-old senior citizen. If your body is out of balance bad posture develops, overhead range of motion is limited, knee issues occur, tennis elbow is more prevalent, etc. A good way to relieve or prevent these symptoms from occurring is to commit to training your remedial lifts 1-2 times per week. A remedial workout is not hard and can be tedious, but the time invested to these workouts will dramatically improve quality of life and or athletic performance. In order to make a remedial (structural balance) workout effective, proper execution must happen. PICP trainers are drilled on these exercises because of all the success Charles Poliquin has had using these workouts with his athletes and clients. You can find a certified PICP trainer if you go to Charles’ website, www.charlespoliquin.com. Hit the find a trainer tab and search your area. If the exercises are executed improperly, you will not reap the benefits. For example taking the incorrect angle in the trap 3 exercises will recruit the wrong muscle group. Here is an example of a remedial workout that will be good to execute for 6 workouts before needing to progress to a harder one. A workout routine is only as good as the time the body takes to adapt to it. I would be delighted to take you through a routine similar to the one listed below.

A1. Peterson Step Up: 12-15 reps, 45s rest, 2010 tempo, 3 sets
A2. Trap 3 DB Supported On Incline Bench: 8-10reps, 45s rest, 4010 tempo, 3 sets
B1. Poliquin Step Up: 15-20 reps, 45s rest, 2010 tempo, 3 sets
B2. External Rotator Supported Scott Bench: 8-10 reps, 45s rest, 4010 tempo, 3 sets
C1. Scapular Retraction High Pulley_8-10 reps, 45s rest, 1013 tempo, 3 sets
C2. Powell Raise DB Flat Bench: 8-10 reps, 45s rest, 4010 tempo, 3 sets

Kim Garcia-Odykirk (Master Level Personal Trainer)

B.S. Central Michigan University NSCA Certified Personal Trainer Kim Garcia-Odykirk kimgo@ehac.com

Do you have your parking break on for hip mobility?

October 11, 2011

Ok, I see it everywhere, people walking with forward posture, lots of sitting, people sitting while exercising and compounding it by doing poorly executed crunches, slumpy, slouchy, forward flexed spines and flexed hips everywhere…we are a culture addicted to forward flexion and that is messing with our spinal and core stability.

If you have not had a major injury or accident and you experience low back, knee or ankle pain, it is very probable that it stemming from the hips being either too tight, misaligned or both.

In order to help keep your body in a more neutral, aligned position, doing exercises for hip extension is key, And even before doing stability or strength exercises it is crucial to first do mobility exercises in order to change the “tight” pattern. In our example of tight or immobile hips, it is usually the front hip flexors that are tight and acting as a parking break for hip extension, so no matter how hard you try to strengthen your posterior side (your glutes), you will be limited in using full contraction of your glutes by how tight you are on the front side.

Here are two mobility exercises you can perform daily to help your quadriceps and hip flexors regain their length and so, take the parking break off to fully engage hip extension and optimally strengthen your glutes.

Mobility Exercise #1: ½ Kneeling Hip Extension, with one knee on the floor and the other leg in a lunge position, tuck your pelvis, I mean REALLY tuck your pelvis then move/glide your hips forward to the point of slight muscle irritation, hold for 2 seconds. Inhale as you come back to the start position (torso completely vertical). Be sure to tuck your hips/pelvis again then exhale as you glide your hips forward to the point of slight muscle irritation and hold for 2 seconds, inhale on the return. Repeat 10 times or more if needed. You can assist hip opening by using a fascia release stick or a foam roller on the front of the leg prior to doing the ½ kneeling hip extension.

Mobility Exercise #2: Standing Back Extension, standing tall, place your hands on your hips with your thumbs on your sacrum or lowest part of the spine, tuck your hips fully before you shift your hips forward placing you into a slight back extension. Protect your back by engaging the hip tuck, (this helps engage your glute muscles) before going into full back extension. Inhale on the return and exhale going into the back extension. Repeat 10x or as often as needed, especially good after sitting for prolonged periods of time.

Grease the groove, practice daily in order to train mobility back into your hips.

Dave Schlaufman (Level 2 Personal Trainer)

B.S. Central Michigan University ACSM Certified Health Fitness Specialist David Schlaufman davids@ehac.com

Cardio’s Bad Wrap

October 4, 2011

How long have you been doing your current cardio routine? If you say anything more than 4 weeks, you have just contributed to the bad wrap that cardio as a whole is getting. You most likely lost some weight in the first week, maybe two, and are now at the same exact weight as when you started…or even heavier. Cardio now looks bad, and it says “Thanks” with much sarcasm.
Truth is, cardio does have many benefits. You just have to be willing to try something new and different. Change it up everyday, every week, and you can avoid becoming the chubby hamster on a wheel staring blankly into the Fox News TV. Push yourself a little harder some days knowing that other days will be easier, or they could be lifting days with no cardio at all. The biggest point, and one of the best pieces of advice I’ve read from another personal trainer, is two words, “BE THERE”. Do you even know if you accomplished anything during your workout? That you even worked out? Or is the only thing you got out of your “workout” that you now know that Chaz Bono’s going to be on Dancing with the Stars, the Bachelorette is insecure, and celebrities pick their noses just like us?
You have to “Be there!” Pay attention to what you’re doing, how hard you’re working, where you’re heart rate’s at, or where it could be. All these things play a huge part in getting a GOOD cardio workout! Of course there are days when I just set the treadmill to 7mph and run as long as I can (usually only about 15-20 mins before I’m ready to jump off and run my head into the mirror), but these days are sparse. If you’re going to do cardio, why not do something that is going to push you a little, and you know will give you great results!? Try an interval workout, do 10-15 mins of Kettlebell swing variations, try a weight complex, maybe some Prowler sprints, or even just switch up machines from day to day or partway through your workout!! This change keeps the body guessing, and it is never able to adapt to your routine, like it has if you’re one of the people who answered my question earlier with more than 4 weeks. Those people’s bodies have actually become MORE efficient at burning LESS calories!! Crazy, right!?

If you’re trying to lose weight, you HAVE to do more than cardio.
#1. You HAVE to change your diet. Focus on lean proteins, veggies and natural carbohydrates.
#2. Include weight training, but only if you want to burn calories when you’re not doing anything at all!! Talk to a personal trainer about the amazing benefits that resistance weight training can do for you, that cardio alone just can’t match!
#3. Do at least 1-2 days of High Intensity Interval Training per week. (Use the Airdyne bikes, ellipticals, pool, the Prowler, Stair Climber, or run outside.)
#4. Add in other cardio to help change it up and burn up a few extra calories here and there, but DO NOT let regular Low-to-Mid Range Intensity cardio become the staple of your workout.
#5. Don’t forget…BE THERE!!!! Be there when you eat. Be there when you work out. Be there when you finally begin to see the results you’ve been trying to achieve for so long! I am always available to talk about your program and would love to get your questions and comments!

Joe Kik (Level 3 Personal Trainer)

B.A. Hope College NASM Certified Personal Trainer Joe Kik

System Training

September 27, 2011

Today it is very common to hear the term “muscle confusion” which P90X has made millions of dollars on with a concept that has been around since the science of exercise has been around. Often when we hear this though we think as long as we change our workouts on a consistent basis we will see max results. This truly isn’t the case when you really break it down, but let us look at one major reason why as trainers we change our workouts so often, SYSTEM TRAINING.
This concept is very scientific and complex if you break it down to a science but I will try to help you understand it as best as possible while speaking in laymen’s terms.
Different exercises use different fuels via different pathways, depending on the intensity and duration of the activity and the fitness level of the athlete. The goal of effective training is to make the appropriate system most efficient when the activity is performed. There are two primary systems of the body that have to become fit for activity — the energy system and the muscular system.
Personal trainers and strength coaches must understand the energy system capabilities and limitations to design sequenced training programs. In teaching athletes to listen to their bodies during training sessions, adjustments can be furnished in the sequenced workout with careful understanding of the energy system. Remember that all energy systems turn on at basically the same time; intensive tempo running makes high demands on both the aerobic and anaerobic and, thus, is a sharing system, but it’s knowing the dominate system that is the key.

Energy System
Aerobic System (with oxygen)
Aerobic training is good for the development of the cardiovascular system. It enables athletes to recover from tough workouts and helps develop the capacity increase repetitions.
Very efficient, does not produce fatigue-producing waste products
Lower intensity exercises
Important in the recovery process for all exercises
Heart and lungs are critical
Resists fatigue
Takes longer to overload than the anaerobic systems
Most often requires a minimum 20 minutes duration training period
Workload can be continuous or broken up into interval training
Examples of aerobic activities include jogging, running, walking

Anaerobic Lactic System (without oxygen)
Less efficient, produces lactic acid, hastening muscle fatigue
High intensity level
Body must burn carbohydrates stored in muscle
Lactic acid must be removed — can take up to one hour
Carbohydrates must be replaced for further activity to occur
First ten minutes of active recovery produces greatest reduction in lactic acid
Provide majority of energy requiring high bursts of speed or resistance lasting up to 10 seconds
Built by alternating periods of work and rest
Several easy indications of anaerobic effort are difficulty with breathing, or difficulty with sustaining effort
Builds on the aerobic base, and challenges the athlete at the upper level of aerobic capacity
Examples of anaerobic activities include weight training, sprints, starts, jumping, interval training, training at various speeds or training at a defined pace
Muscular System
Just as with the energy system, the muscular system must be developed for efficiency of action. The muscular system can be trained for endurance, strength, power and speed.
Muscle Endurance
Muscular endurance is the ability of the muscle to perform repetitive contractions over a long period of time. The number of repetitions needed is dependent on the particular activity. Repetition also trains the athlete to perform the activity correctly before any additional load is added.
Muscle Strength
Muscular strength is the development of maximal force in a muscle or group of muscles. Once muscular endurance has been developed, the activity can switch to development of more force in specific muscles. Again, the number of sets and repetitions must be designed with the activity in mind. Usually with strength your goal is 5-6 reps and sets depends on the activity and program design.
Muscle Power
Muscle power is the ability to quickly exert force (strength) over a distance in relation to time. Power cannot be developed until the athlete has first developed strength. This is a common error in training that can lead to injury. Training for power combines force and speed in a sport-specific activity. This is normally done by lifting max loads for low reps. Another example of power activities is plyometrics, or explosive activities, that build the strength necessary for jumping or bounding events.
Muscle Speed
Training for speed takes athletes outside of the energy system requirements preset in the sprint. For example, a 200m athlete training for speed endurance needs to run very fast, at a very high percentage of maximum effort. Therefore, the athlete cannot train for speed endurance at less than 90 percent or he/she will be locked into a slower muscular recruitment, thereby getting a slower muscular response — and no speed. Want to run fast? Train fast.

When looking at both the energy systems and muscular system it is clear to see that training workouts and programs can be designed in hundreds of ways, focusing on all different areas. One thing you really need to ask yourself is, “What am I really training for?” When you train, train with a purpose whether it is for a race or just for overall fitness. System training is one way that you can see maximum results and work towards goals. For any more information or to get started on working towards those fall goals, contact Joe Kik at the MAC at ext. 317 and everyone keep up the great work in the gym!

Theresa Umlauf (Level 3 Personal Trainer)

B.S. Western Michigan University NASM Certified Personal Trainer
AFFA Certified Pilates and Yoga Instructor Theresa Umlauf

Water

September 20, 2011

Water is an incredible medium to exercise in. Besides being about 800 times heavier than air, there are 4 principles of physics that govern its hydrostatic and hydrodynamic properties. This one is my favorite:

Bernoulli's Principle of Turbulence

In simple terms turbulence increases the magnitude of a workout by creating a buildup of resistance around an object. As our bodies move forward through the water a pressure (positive) acts on the front simultaneously pressure (negative) acts on the back side of our bodies.

These dual pressures have multiple benefits in strengthening our bodies but a stand out is the body becomes stronger just by simple movement. The faster the body moves the more difficult the workout. The opposite also is true, less motion less difficult. This versatility can create a more individualized program benefiting newbies to the most athletic.
More principles to follow.

Chris Bailey (Level 3 Personal Trainer)

B.S. Western Michigan University AFFA Certified Personal Trainer
IDEA Certified Resistance Trainer Chris Bailey cbailey@ehac.com

FEELING TIRED?

September 13, 2011

Having a hard time getting up in the morning? Struggling with this new fall schedule with the kids starting school? Do you look forward to catching up on sleep over the weekend? A variety of things interfere with a good night's sleep but there are things you can do to get yourself into a better routine and get rid of those bad habits.
Do you exercise regularly? Exercise can help you sleep better and deeper just as long as you do not do it right before bedtime.
Do you eat or drink right before going to bed? Heavy meals, caffeinated drinks and alcoholic beverages before bed can make for a
restless night. Avoid consuming heavy, late night dinners. Also avoid caffeine at least six hours and alcohol for two hours before
bedtime.
Do you smoke? Cigarettes are stimulants, so a smoker can go through withdrawal at night, making for a sleepless night. So better yet,
kick the habit.
Do you have a comfortable sleep environment? If you wake up feeling stiff and not rested, you may need a new mattress. Make sure your room is at a comfortable temperature and try using ear plugs and curtains to block out noise and light.
Do you have a regular sleep schedule? After a summer of sleeping in with the kids and going to bed late, this was an important habit we
needed to break. Going to sleep and getting up at a regular time are important for restful sleep.

Carrie Heim (Level 4 Personal Trainer)

B.S. Ferris State University NASM Certified Personal Trainer Carrie Heim cheim@michiganathleticclub.com

Does Skipping Meals Help Lose Weight?

September 6, 2011

We have all skipped meals at one time or another as a little trick to help lose weight. I know for myself it is not always possible to sit down and eat a meal. Why have people used this “skipping meal strategy” to help lose weight? Does this type of dieting really work?

I did some research and found that this type of dieting is exactly what the Sumo Wrestler does to train for his sport. I found that the Sumo wrestler eats 1-2 meals a day and then immediately goes to sleep. What I learned is that by eating a big meal it causes your body to have a huge insulin spike in order to metabolize the large intake of calories. What this means is that your body becomes a fat storing machine.
Our bodies do two things to protect itself from skipped meals. The first thing our body does is it releases an enzyme called Lipoprotein lipase. This enzyme is released to protect the body from starvation. Lipoprotein lipase becomes more sensitive to storing calories when a person skips a meal. The second thing our bodies do is after eating our blood glucose rises causing a release in the hormone insulin. The hormone insulin opens cells to nutrients. After the cells are fed, the body stores the rest of the excess nutrients as fat. Let’s learn something from the Sumo wrestler by not waiting until the end of the day to eat the majority of our calories.

So next time you want to skip breakfast think about what you are telling your body. You are telling your body to go into starvation mode. That is why so many people are scratching their head why they cannot lose weight by skipping a meal. I suggest eating smaller meals throughout the day and reading a book on better eating habits.

If you would like to learn more about how, what and when to eat you can contact me by called 956-8003, ext. 310.

Andrea Shefferly (Level 1 Personal Trainer)

B.S. Grand Valley State University NSCA Strength & Conditioning Specialist Andrea Shefferly ashefferly@ehac.com

Don’t Wait For Tomorrow ~ 10 Year Anniversary of 9/11

August 30, 2011

When it comes to working out I love a good challenge. The harder and more intense it is the more I tend to like it. That isn’t saying that I can always do it, but I will at least give it a shot and then I have something else to work towards. I have not always been this way. I was content holding up a wall and staying completely in my comfort zone not pushing myself and not seeing any results. It was on September 11th 2001, when one of the worst attacks to ever happen on American soil took place that I learned my valuable life lesson that I would like to pass on to all of you.
I learned this lesson from one of the most amazing men to have ever walked this earth, my hero, Francis Riccardelli. He was the hardest working individual I have ever met. He used to always get his work done right away so that way he could get home to his wife and their five small children. He would say why put off something until tomorrow when you can just do it today. My Uncle Francis never took any day for granted and always had a fun “adventure” planned. Those are attributes that have been missed for the last ten years. My uncle was one of the nearly 3,000 people that were killed on 9/11.
What lesson did I learn? Well it is to never put off something that you could do today because you never know if you will get that chance again. Now, I am not suggesting that you have to go out and do something drastic like to go skydiving, unless that is on your list of things to do, but a good place to start is your health. Why not do what you can so you are able to be around the people you love longer. This can be something as small as giving up pop for good or try that new class that you may have been a little nervous about trying. So, what are you waiting for? Do what you have been putting off for tomorrow, get out of your comfort zone. Why not add some intensity to your workout, try doing an interval workout instead of taking your usual long cardio session. You may be surprised how it affects every aspect of your life. What is stopping you from achieving your goals and results?

At this time of year please remember all of the men, women, and children who were killed 10 years ago and all of the brave men and women who are overseas defending this country.

“To think too long about doing a thing often becomes its undoing”. ~Eva Young

Mitch Shooks (Master Level Personal Trainer)

B.A. Dordt College ACE Certified Personal Trainer
NASM Certified Personal Trainer
NSCA Certified Strength and Conditioning Specialist
PICP Level 1 & 2 Certification Mitch Shooks

Why I don’t do cardio

August 23, 2011

Let me start with the obvious -- cardio is boring! Doing the same thing over and over for 45 minutes every day will put you to sleep, not get you in better shape. I would also argue that cardio is a made-up modern invention. Think about it: There is nothing in our daily lives that mimics or requires us to repeat a motion ad nauseum, except cardio. On the other hand, most of us find ourselves out of shape and gasping for breath when we are challenged anaerobically--like chasing your child down the street or moving the old freezer out of the basement. These are the times where your cardio training doesn’t help. In fact, it might even be harmful and keep you from achieving your fitness goals. Here are my top 4 reasons for not doing cardio:

1. It doesn’t help you lose body fat. Unless you’re very fat and unconditioned, doing steady state cardio won’t help much. In fact I’ve had clients get fatter when they started training for their 10Ks and triathlons.

2. It decreases power output and coordination. A basketball player who uses running for conditioning will decrease his ability to jump higher, and his ability to shoot accurately, if he does too much cardio. This is why I get very frustrated when athletes come to me and explain that their coach assigned them 3 days a week of running 3 miles for conditioning.

3. It increases oxidative stress. If the body gets too much oxidative stress, free radicals form, which damage the body and cause premature aging. In fact, studies have shown that elite level athletes that did the highest volume of endurance training had the highest incidence of cognitive disorders in later life.

4. You don’t need to do cardio to get more aerobically fit. If you train your anaerobic system correctly, you get better at sprinting and also improve your cardiovascular system (measured in VO2 max). It’s like a 2-for-1 sale!

So what to do if you can’t have your treadmill? Strongman training is my favorite mode. It’s not as intimidating as it sounds. Essentially we use ropes and sleds and heavy objects to condition people anaerobically, which improves strength, coordination, power, and your cardiovascular system (shocking, I know). Lucky for you we offer classes Mondays and Fridays.

Classes are by no means the only option. As an alternative, I often take clients outside to the track to do sprints. The longest distance we go is 400 yards, which doesn’t seem that far, but one of my best clients, an avid triathlete, was looking for his spleen after our first track workout this year.

The reason most people will never do this type of training is because it’s insanely hard. That’s why we’re so impressed when we see someone with a great set of abs. We know they worked hard for them. But keep in mind that anaerobic exercise is only part of the equation. You also have to clean up your eating habits, because you can’t outsprint a crappy diet.

Kris Rich (Level 3 Personal Trainer)

B.S. Ferris State University NASM Certified Personal Trainer
ACSM Certified Cancer Exercise Trainer Kris Rich krich@michiganathleticclub.com

Boosting your Metabolism

August 16, 2011

Your metabolism is the rate at which your body burns calories. Chances are good you’ve heard the myth that it’s something you can’t change. But in reality, you DO have the ability to boost your metabolism, no matter what your age or gender. Below are some of the factors that affect your metabolism and some tips for speeding it up.

Factors affecting metabolism:

• Muscle Your amount of muscle tissue has the biggest impact on metabolism because muscle burns calories at a high rate, even when you are resting. When you are inactive, you lose muscle and your metabolism changes.
• Eating The longer you go between meals, the slower your metabolism will work in order to conserve energy. Your body will also break down muscle tissue for energy when you skip meals or do any kind of extreme dieting.
• Hydration Inadequate water causes all of your body systems to slow down.
• Activity The more active you are, the higher your metabolism. But you must increase quality food intake to match the calories you burn.
• Nutrition Low-fat diets tend to result in poor hormone production, which leads to a slower metabolism.
• Stress Because of its effects on the nervous system, stress can slow your metabolism down. And most people tend to overeat when stressed.
• Hormones Your body’s sex hormone production decreases as you age. This directly slows metabolism and causes muscle loss and fat storage. Also, in very rare cases, your thyroid gland affects your metabolism.

How to increase your metabolism:

• Do some strength training. This is an excellent way to increase lean muscle mass and elevate key hormone levels.
• Adjust your lifestyle. Making subtle changes to your daily life, such as parking at the back of the parking lot, taking the stairs instead of elevator, can really add up
• Eat more fiber. Good sources are whole grains and fibrous/leafy vegetables. Eating these healthy carbohydrates is like putting more wood on the fire, while eating processed/refined carbohydrates is like dousing the fire with water.
• Eat more protein. Increasing protein can speed up your metabolism, but be sure to slightly decrease your carbohydrate intake so you don’t eat too many calories. Protein is used by muscles for repair and recovery. Good sources are fish, poultry, beans and nuts.
• Eat a pre-exercise snack. Eat a small balanced snack 30 minutes before exercising. A recent study from the National Strength and Conditioning Association found that metabolism will increase pre-, during, and post-workout if a small snack is consumed prior to exercise. Exercising on an empty stomach is not recommended.
• Practice high intensity cardio. The more intense your cardio session, the more calories you’ll burn.
• Eat frequent, small meals. Eat 5 to 6 evenly spaced, small meals each day. It may sound hard to do, but this just means you’re eating about every 3 hours. Also, eating food rich in lean meats, vegetables, fruits, healthy fats and whole grains will send your metabolism sky rocketing.
• Drink more water. For the general population, a half gallon of water a day is a good place to start. For athletes, it’s not uncommon to drink 1 to 2 gallons a day. Water helps keep your body flushed and hydrated.

Adding to the frustration is the fact that not all metabolisms perform equally! Where one person can just look at food and gain weight, another can eat whatever they want and not gain a pound? Some people just have to put a little more effort to get their metabolism to work for them, rather than against them. Hope these tips will help you!

Kristi Tuck (Master Level Personal Trainer)

B.S. Western Michigan University ACSM Health Fitness Specialist
Certified Wellness Coach
Certified Personal Trainer Kristi Tuck kristi@michiganathleticclub.com

Three Fast Fitness Moves

August 9, 2011

The biggest obstacle I hear from people is that they “DON’T HAVE TIME TO EXERCISE”. While I will agree that many people are living a fast-paced, over-worked, stressed-out life, I would argue that you “Don’t have the luxury to NOT exercise”. Exercising your brain and your muscles is the best way to combat all of the stress and anxiety that plagues us today. Here are three exercises that can be done anytime ~ anywhere. The key is that you have to stop what you are doing and actually do them! Give these a try today and let me know what you think. Can you find 10 minutes in your day to complete these three exercises for a total body workout?

		Walking Lunge ~ works quadriceps, glutes and hamstrings Stand with feet hip-width apart. Step forward with one foot and bend both knees while lowering your back knee toward the ground. Shift your body weight to the front foot and push up into a standing position with feet placed hip width apart again. Repeat with the opposite leg. Walk yourself forward 10 steps while alternating the lead leg.
		Push up ~ works chest, triceps and abdominals Place your hands on a bench or low step and walk your feet back until your shoulder-hip-ankle are in alignment. Begin by bending your elbows to lower your chest toward the bench. Now extend your elbows to push your body away from the bench. Repeat 10 times.
		Dips ~ works triceps, anterior shoulder Place your hands behind you on a bench or step directly below your shoulders with your palms facing down and fingers facing forward. Draw your shoulder blades down, extend your legs out in front of you, contract your abdominals and lower your bottom toward the ground until your elbows are bent at 90 degrees. Return to start position. Repeat 10 times.

No excuses! Just do it!

Adam Jauregui (Master Level Personal Trainer)

B.S. Aquinas College CNSCA Certified Strength & Conditioning Coach and Certified Personal Trainer
PIPC Level 1 Coach Adam Jauregui adamj@michiganathleticclub.com

Tennis Training:
Making a real difference, and avoiding common mistakes that actually hurt your game.

August 2, 2011

Despite the fact that Tennis is a game of tremendous speed and agility, most individuals training techniques train them right out of their sport. Instead of focusing on speed, they focus on endurance, and most fail to take advantage of the benefits the weight room has on improving one’s game. Worse yet, they also increase their ability to get injured in play. Here are some ways to avoid common mistakes.

Mistake #1 – Too much endurance.

A game of tennis is a game of fast, explosive bursts followed by short rest periods. Any training for tennis should reflect this. It takes strength and anaerobic power to be a great tennis player. The problem is the reverse relationship aerobic endurance has on anaerobic power. As one improves, the other diminishes. Has there ever been an individual who could run less than 3 hours in a marathon and bench 500lbs at the same time? Both individually have been achieved but it can never happen at the same time due to the fact they are on opposite ends of the spectrum.

Solution – Intervals or Strongman Training

You need to teach your body to recover fast, not run a long time at a moderate pace. High outputs of energy with rest will train the body more specifically to demands of being on the court.

Mistake #2 – Too Many Plyometrics

Plyometrics can have many benefits, but too often coaches and athletes focus too much on these drills. Too much can wear down the body very fast increasing the rate of injuries. Plyometrics certainly have their place in training, but not year round. The progress made by plyometrics too early will be gone before you can actually reap the benefits during a game.

Solution – Limit Plyometics and Balance with Weight Training

Without strength there can be no power. A good strength training program will result in better gains made by plyometrics. Plyometrics should not be done year round and only twice a week at most. The volume varies greatly from person to person but generally you will have a day of moderate to high volume with a day of low to moderate volume with plenty of days of rest in between.


Mistake #3 – Not Enough Strength

Tennis requires tremendous overall speed, change of direction and serve speed. This can be best accomplished using weights to improve. Andre Agassi’s strength coach Gil Reyes knew this and worked hard on adding meat to Agassi’s body, to the tune of a 350lb bench press on a 164lb frame. On top of this Agassi’s lifting routine was 70% lower body and only 30% upper body. Strength is the foundation of speed. Most world class sprinters who run faster than 10seconds in the 100m dash bench press over 400lbs and full squat over 500lbs. If you want to be fast, you must also be strong.

Solution – Hit the weights

The bench is often a marker of strength but not necessarily the solution. Here are some suggestions that will take your game a long way.

Individualized attention to athletes has always served as the best solution to improving performance. Understanding how to perform and interpret upper and lower body structural balance is the key to getting the most out of an individual athlete. Maximum performance output requires elimination the weak links in the chain.

To learn more, contact Adam Jauregui at 956-8003 extension 316.

Nick Klein (Level 2 Personal Trainer)

B.S. Central Michigan University ACSM CPT
PICP Level 2 CPT
Fascial Stretch Therapist (Stretch to Win)
Biosignature Nutrition/Body Composition Consultant Nick Klein nklein@ehac.com

Pressed for Time?

July 26, 2011

Here is a great arm routine that was taught to me in one of my PICP training certifications. It’s designed for someone who is pressed for time and it uses limited equipment. It will take about 15 minutes to complete. For it to be truly effective proper form, tempo and rest must be executed correctly.

A quick crash course in tempo prescription: The first number indicates the lowering of the weight or the eccentric movement. The second number indicates the pause in the stretch position. The third number is the raising of the weight or concentric movement. The last number is the pause at the top before the eccentric movement begins again.

For best results, select a weight where you can barely achieve the repetition bracket. Dropping weight slightly before set 2 may be needed due to fatigue.
Feel free to contact me with any questions, enjoy…

A1. Incline Supinated-Grip DB Curls
2 sets: 6-8 reps
Tempo: 4010
Rest: 45 seconds

A2. Low Incline DB Triceps Extensions
2 sets: 6-8 reps
Tempo: 4010
Rest: 45 seconds

A3. Seated Zottmann DB Curls
2 sets: 8-10 reps
Tempo: 4010
Rest: 45 seconds

A4. Flat DB Triceps Extensions
2 sets: 10-12 reps
Tempo: 3110
Rest: 45 seconds

A5. Incline Hammer-Grip DB Curls
2 sets: 6-8 reps
Tempo: 4010
Rest: 45 seconds

A6. Decline DB Triceps Extensions
2 sets: 6-8 reps
Tempo: 3110
Rest: 45 seconds

A7. Seated Hammer DB Curls
2 sets: 8-10 reps
Tempo: 4010
Rest: 45 seconds

A8. High Incline DB Triceps Extensions
2 sets: 10-12 reps
Tempo: 3110
Rest: 2 minutes

Dave Schlaufman (Level 2 Personal Trainer)

B.S. Central Michigan University ACSM Certified Health Fitness Specialist David Schlaufman davids@ehac.com

Drinking Ourselves into Oblivion

July 19, 2011

Everyone has something that they enjoy, that makes them feel good. When it comes to food, usually those indulgences are not great in the way of our health. Mine? Pepsi. It reminds me of summers back home when my brother and I used to work outside, run around the woods, swim in the pond, and ride bikes till our bare feet bled! It reminds me of up north camping trips, birthday parties with family, watching the Tigers at the old Tigers Stadium, going to the movies, and so much more. Ok, I’m pushing the sentimentality of my relationship with pop a little bit, but I enjoy it! At the same time, I don’t remember the last time I had pop. And the last time I did, it was from a 2-Liter that lasted me about 3 weeks before it went flat and I poured out almost half of it anyways.

As Americans we enjoy our luxuries…wait. Scratch that. We will literally climb buildings and battle airplanes if we don’t get our Double Venti Mochiattoccino with 2 sugars and a dollop of whipped cream every morning!!! This is exactly the problem. These coffees, pops, sugar drinks, and other luxuries in life are meant to be enjoyed from time to time, not daily! About 80-90% of the people I talk to about losing weight will say some version of “I’m watching what I eat to cut down my calories.” This is great because most of us eat too much anyways! I then ask that person if they’d like to double their weight loss efforts. Of course!! Who wouldn’t!? My answer…drink water. WAIT, don’t stop reading just yet! Replace even 75% of your other drinks with water and you cannot imagine the changes you will see!

Let’s do an example. Let’s say you like Starbucks coffees, Vitamin Water, Diet Coke and Oberon. Your week looks like this: 3 Starbucks coffees with a couple sugars and a cream each, 5 Diet Cokes, 3 Vitamin Waters, and an Oberon 6 pack.

          #1: Calories = 2070
          #2: Sugar = 165 g

Yes, the calories are bad (and I rounded down on everything), considering that 3500 calories equals 1lb. With this example, you’re going to “enjoy” your way to an extra 2.5 lbs a month, or 28 lbs in a year ONLY through what you are drinking. My guess is it will actually be higher than that since you are consuming about 23 g of “real” sugar per day and even more in fake sugars. And no, your Calorie-free, Sugar-free Diet Coke is not your saving grace. These artificial sugars and syrups may actually be worse for your body, but are definitely worse for your weight loss efforts! One final straw for the camel, all these drinks have dehydrating abilities! So at the same time you’re downing all that sugar, you’re also causing your body to use up what little water it has for organ and muscle function, digestion, temp regulation, and so much more!! So while you look at the plate in front of you for weight loss help, keep an eye on that glass next to it. Get your 64 oz (at least!!) of water per day and use other drinks as a few and far between luxury! I’d love to talk to you more about your weight loss efforts! davids@ehac.com, MAC ext 311, EH ext 406. Be well!!

Pop drinkers check out this article: “What happens to your body within 1 hour of drinking pop.”

Kim Garcia-Odykirk (Master Level Personal Trainer)

B.S. Central Michigan University NSCA Certified Personal Trainer Kim Garcia-Odykirk kimgo@/ehac.com

How to make an Active change to become more Flexible and Free in your Life

July 12, 2011

Most people stretch passively, unfortunately it’s inefficient and has limited effect. Active stretching is efficient and maximizes results. Here’s how it’s done. You need to contract the muscle that is on the opposite side of where you feel the tightness, contract and pull that limb to the point of light irritation and gently stretch for 2 seconds providing less than one pound of external assistance (like with a stretch strap) to help increase range of motion. Release the pressure and return to the starting position. Here is an example, if you are tight on the front side of your thigh, contract the muscles directly opposite (glutes/hamstrings), the contraction will pull your leg behind your body allowing the front thigh muscles to relax into a stretch. Repeat 10 times. If you are exceptionally tight, you can do a second set of 10 repetitions. Breathing is important, exhale during the stretching work phase as it encourages muscle relaxation and inhale as you return the body part back to the starting position. That’s 2 seconds of gentle stretch repeated 10 times.

This type of stretching is called Active Isolated Stretching (AIS). The technique stretches muscles, tendons, vertebrae, ligaments, joints, superficial and deep connective tissue (fascia that can get glued and locked together) and so, helps to increase the glide between isolated muscles and neighboring muscles. We know that short, stiff, tense muscles are revitalized by proper nutrition, rest and exercise, so a daily stretching exercise program is vital to help restore full joint movement, decrease soreness and fatigue, increase tissue pliability and improve posture.

So how do you know what muscles to stretch, besides the obvious, usual tight ones? Well, that’s where it gets a little more complex and where the help of a professional comes into play. By investing your time with a professional, each joint and muscle can be tested for range of motion and the appropriate stretches can be applied. For example, if you have pain and tightness in your back, you will benefit from a hip and back stretching protocol which can involve multiple, sequential stretches and that can easily be learned.

Can you get better results if you do stretches in a specific order? Yes. If you follow a sequential order it will methodically help unlock muscles and joints, however, since this is supposed to be a quick tip, doing your usual stretches in this new active, isolated way, will help. There are numerous books on the subject and stretching certifications that teach appropriate and most effective stretching, so it does get more extensive and more complex, but if you want to learn more, authors like Aaron L Mattes and Ann & Chris Frederick can take it to the next level for you. I will be teaching AIS in the fall, so if you want to learn more and take it into your own hands, please look it up in our programming events. Personal, assisted stretching is available with me, Kim and other personal trainers Mitch and Nick who do assisted stretching using the Stretch to Win technique.

Joe Kik (Level 3 Personal Trainer)

B.A. Hope College NASM Certified Personal Trainer Joe Kik

Strength Training 101...

July 5, 2011

OK, lets get back to the basics, it’s as simple as this. Yes, strength training will add definition to your muscles and give you that fit and toned body you are looking for. But working out with weights has so many advantages that people tend to forget.
1. Strength training protects bone health and muscle mass.
After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."
2. Strength training makes you stronger and fitter.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:
Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.
3. Strength training helps you develop better body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a significant benefit, especially as you get older.
4. Strength training plays a role in disease prevention.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. Also for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.
5. Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
6. Strength training translates to more calories burned.
You burn calories during strength training, and your body continues to burn calories after strength training, a process called "after burn.” More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent, I think just that right there is a great fact that should want you to get started pumping those weights.
Again, lifting weights isn’t just for men or women who are trying to put on muscles mass or bulk up which is a common thought. Weightlifting has so many benefits beyond just putting on lean muscle that will help you live that long and healthy life that we all strive for. For more information or any help getting started towards those goals, contact Joe Kik at The MAC or EHAC.

Theresa Umlauf (Level 3 Personal Trainer)

B.S. Western Michigan University NASM Certified Personal Trainer
AFFA Certified Pilates and Yoga Instructor Theresa Umlauf

Clients Teach Us

June 28, 2011

Thanks to a friend this one particular client chose me to be her personal trainer. A relationship I will treasure forever.
On JoJo’s (not her real name)initial visit it was very apparent that strength and balance were the #1 priorities. Years later JoJo would comment how much she hated the “stick”. One of the tests for balance was to stand on one foot holding a dowel(stick). This was very difficult for her. Later on I would learn that she was devastated and embarrassed because she had so much difficulty doing what appeared to be a relatively easy task. I also did not realize how intimidated she was by all the equipment, people, and exercises.
As our relationship grew JoJo admitted her fears about what other people might be thinking of her,” Did she appear silly and inept?” Of course I was completely oblivious to all this because I was on my personal trainer mission. JoJo taught me what was important to her by sharing her daily adventures. Now she could carry her groceries up the stairs and she was no longer afraid she would spill her ice tea at her friend’s home as she stepped down into her living room. Friends commented on how vibrant she looked and how well she moved. When I listened to her I learned what was important!
JoJo’s health and confidence improved so much she started to travel by herself and make the necessary arrangements . One trip in particular was a big turning point. JoJo was no longer intimidated by the people, equipment or exercises. JoJo began to come to the club on her own and exercise!
Thank you, JoJo for being you and teaching me what is important. I will forever be grateful.

-Theresa

Chris Bailey (Level 3 Personal Trainer)

B.S. Western Michigan University AFFA Certified Personal Trainer
IDEA Certified Resistance Trainer Chris Bailey cbailey@ehac.com

THE NEW ICON: MY PLATE

June 21, 2011

Many nutritionists said that the food pyramid had become too complicated for most people to understand easily. The government has put into place a more visual icon...one that we can relate to to make better food choices.

The icon called MyPlate is an image of a plate and glass divided into 5 food groups - fruits, vegetables, grains, protein and dairy. This has replaced the pyramid.

MyPlate will be displayed on food packaging and used in nutrition education in the United States.

7 key messages from the dietary guidelines:

-enjoy food but eat less
-avoid over-sized portions
-make half your plate fruits and vegetables
-drink water instead of sugary drinks
-switch to fat-free or low-fat milk
-compare sodium in foods
-make at least half your grains whole grains

MyPlate is the current nutrition guide published by the United States Department of Agriculture.

Carrie Heim (Level 4 Personal Trainer)

B.S. Ferris State University NASM Certified Personal Trainer Carrie Heim cheim@michiganathleticclub.com

Tone Up with Resistance Tubing

June 14, 2011

Resistance tubing, also called resistance bands or exercise bands, are an easy and effective way to add strength training to your workout routine. They are lightweight, flexible tubes that stretch much like a rubber band, but are more durable. They are available in different resistance levels, which provide a person to tailor their workout for their fitness level. Resistance tubing are a great way to mildly stress your bones to help increase their density and they offer a great workout to strengthen and build muscle. Resistance tubing is easy to use and you can take them with you when you travel. During the summer we can become too busy to travel to the gym every day, so if you are looking for a quick but effective workout you can do anywhere then try toning up using these resistance tubing exercises. 

Try doing each exercise 2 times of 12 repetitions.

1. Squats. Stand with both feet on top of tubing slightly wider than hip distance apart (keep feet parallel). Hold a handle in each hand and pull ends up to your shoulders (elbows will point down next to your sides so that arms form a “W”). Keeping hands in this position, slowly press hips down and back into a squat while keeping chest up and looking straight ahead. Pause at the bottom, and then stand all the way back up; repeat.

2. Reverse lunges. Stand with your left foot on the center of the tube and hold hands in the position described for the squat exercise. Take a big step back with your right foot and lower into a lunge, bending right knee to about 90 degrees, push back up and tap right foot briefly behind left foot before going immediately back into a lunge on the same leg. Perform all reps with right leg, and then repeat on other side.

3. Standing rows. Wrap the band around a bar or a railing at chest height. Step back far enough until there is tension of the band. Soften your knees and engage your abs. Pull tubing toward you in a rowing motion and squeeze the back muscles. Try keeping your elbows close to your sides. Return to starting position and repeat.

4. Chest press. Wrap the band around a bar or railing near chest height and stand facing out with a handle in each hand, elbows raised to either side at shoulder height and wrists directly in front of elbows. Lean forward slightly to create tension and press both arms forward in front of shoulders; slowly bring elbows back to start position (should feel chest stretching) and repeat.
5. Lateral shoulder raises. Step on tubing with one foot near the center of the tube and hold one handle in your right hand at your side (increase or decrease slack to vary resistance). Standing up straight, raise your right arm straight out to the side until it reaches shoulder height; slowly lower to start position. Perform all reps on one side; then switch sides and repeat with left arm.

6. Triceps kickbacks. Wrap the band around a bar or railing at chest height. Facing toward the band step back until there is a slight tension on band. Hold handles and bend over at hips, keeping the back straight. Pull your elbows up near your ribs and glue them to your sides; this is your start position. Slowly press backwards and extend arms straight behind you without moving elbows away from your body, then lower back 90 degrees to start position and repeat.

7. Bicep Curls. Step on tubing with one foot near the center of the tube. Hold handles and stand up straight keeping your elbow in line with your ribs. Keeping your core engaged curl wrists up toward your shoulders for one repetition and repeat.

8. Torso twists. Wrap one end of tube around a bar or railing and pull handle through the opposite handle so that you’re left holding one end. Keeping the band taut, stand a few feet away, facing sideways, with the handle in both hands and arms straight in front of chest. Slowly rotate your spine and pull the weight horizontally, using abs and not arms, as far as you can without turning hips. Twist back the other direction, controlling the movement on the return motion. Perform all reps; then turn around and repeat on other side.

Andrea Shefferly (Level 1 Personal Trainer)

B.S. Grand Valley State University NSCA Strength & Conditioning Specialist Andrea Shefferly ashefferly@ehac.com

Add Stability To Your Routine

June 7, 2011

I was talking to one of my friends the other day and he asked, “What can you do with those large, inflatable, ball things?” While that is one name for them, they also go by many other names, Exercise Balls, Swiss Balls and Stability Balls just to name a few and they have so many different functions. Doing some of your core or resistance training on a Swiss Ball could be just the change you are looking for in your routine.

There are multiple benefits when you include the Swiss ball in your workout. One of the main reasons for using this piece of equipment is to increase muscle activation. Since the Swiss Ball is an unstable surface it forces your body to activate many different, smaller, muscles that normally would not be used if performing the specific activity on a bench or the ground.

Another benefit of training with the Stability Ball is that anyone can use it. Low back pain is not an excuse here! Thanks to the shape of the ball it fits nicely in the natural curve of your back therefore supporting your low back throughout the entire movement. This differs greatly from doing a crunch on the ground. While lying on the ground, if your abdominals are weak, there is a very high likelihood of your low back arching and coming off the ground. This is taken away when the movement is moved from the ground to the ball. That not only is great to decrease low back pain but it also allows you to strengthen your abdominals at the same time.

Here are a few ideas for exercises to begin to include in your exercise routine:

Abdominal Crunches: Try doing a very small range of motion. Put the ball in the arch of your low back allowing your shoulders to hang off the ball. Then engage your abs by bringing your upper body parallel to the ground. Then do a small movement, lifting your chin and shoulders toward the ceiling. Do not sit all the way up with this particular exercise, this allows your abdominals to be activated throughout the entire movement.

Dumbbell Bench Press: This is the exact same movement that would be done on a bench. You should place your shoulders and upper back on the ball and have your feet out in front of you. Make sure that your press your hips toward the ceiling so that your body is in a straight line. When doing this movement, start with a lighter weight than then you would use on a bench. This is because this particular movement requires more balance and it will be more difficult to stay on the ball if using a weight that is too heavy.

Back Extension: I recommend using a wall or having someone hold your feet for this exercise. You will be face down on the Stability Ball with the ball positioned under your hips. When your feet are secured you will place your hands behind your head and lower yourself over the ball. Then raise your upper body until you are in a straight line. Always remember to work your back when you work your abdominals.

It is amazing how this one piece of equipment can help with so many things from balance to strength to flexibility. Give the Swiss Ball a try and see how you feel!

Mitch Shooks (Master Level Personal Trainer)

B.A. Dordt College ACE Certified Personal Trainer
NASM Certified Personal Trainer
NSCA Certified Strength and Conditioning Specialist
PICP Level 1 & 2 Certification Mitch Shooks

Butter

May 31, 2011

Recently my three-year-old daughter said to me, “We eat butter ‘cause it's healthy, right?" And my reply was a resounding “yes.”

It's amazing the amount of bad nutritional information still out there--and I love the look on my clients’ faces when I tell them to put butter on everything. You see, butter is a great source of butyric acid, which is a short chain fatty acid that our body uses for all sorts of things. When you put butter on your veggies, the butyric acid helps you absorb the minerals from them better. Butyric acid also fosters the growth of healthy gut flora, which bolsters your immune system, and it can reduce inflammation and heart disease. Eating butter can even help with your weight loss goals, since people whose diets are high in butyric acid consume fewer calories without even noticing it. 

So my three-year-old is right, butter is healthy! You should, however, make sure that the butter you eat is organic and preferably from cows fed on tall grass. My favorite brands are Kerry Gold Irish butter, and the grass fed butter from www.uswellnessmeats.com.

Kris Rich (Level 3 Personal Trainer)

B.S. Ferris State University NASM Certified Personal Trainer
ACSM Certified Cancer Exercise Trainer Kris Rich krich@michiganathleticclub.com

Exercise Reduces your Risk

May 24, 2011

Let me start with a few statistics:

• About 1 in 8 women in the U.S. (12%) will develop invasive breast cancer over the course of her lifetime.
• Besides skin cancer, breast cancer is the most commonly diagnosed cancer among U.S. women. More than 1 in 4 cancers in women (about 28%) are breast cancer.
• About 1 in 6 men will be diagnosed with prostate cancer during their lifetime. More than 2 million men in the U.S. who have been diagnosed with prostate cancer at some point are still alive today.
• Prostate cancer is the second leading cause of cancer death in American men, behind only lung cancer. About 1 man in 36 will die of prostate cancer.
Sounds scary, doesn’t it? Gals, if you think about 8 of your closest friends, statistics are showing that one of them will develop breast cancer at some point in her life. While we can’t always control everything that happens to us, there are things we can do to aid in the prevention of cancer diagnoses and recurrences. Doing regular exercise will cut down on your risk of developing the disease as well as preventing its return, if you are a survivor.

How Much Exercise is Effective?

One hour of walking at a 2 to 3 mph pace lowers your risk a little. Three to five hours weekly of brisk walking gives you the most protection from cancer. You could vary that by switching activities – try jogging, hiking, swimming, cycling, or other activities that get you moving. For the prevention of cancer recurrence, the American Cancer Society recommends that you exercise for 30-40 minutes at least 5 days a week.

Here’s How Exercise Reduces Your Risk

Regular exercise and a diet low in fat and high in fruits and vegetables lowers your levels of certain types of estrogen and testosterone. Although women need estrogen to mature and to create strong bones, overexposure to estrogen can lead to breast cancer. Eighty percent of all breast cancers are fueled by estrogen. Exercise is a natural way to reduce your estrogen levels, as well as reducing other hormones and growth factors that can cause breast cells to turn into cancer. Likewise, because there is a known link between high levels of testosterone and increased risk of prostate cancer, physical activity decreases testosterone and promotes weight loss which decreases prostate cancer risks.

Being Sedentary Increases Your Risk

Physical inactivity may contribute to the rise in several types of cancer – colon, postmenopausal breast cancer, endometrial, kidney and cancer of the esophagus. Women who are overweight produce and store more estrogen in their bodies than women who have a healthy lower BMI. Increased exposure to estrogen and risk of breast cancer are linked, since the estrogen-receptor positive kind is the most common type of breast cancer. Obese women have a greater amount of breast tissue, and it is more difficult to detect breast tumors in obese women. This can lead to detection at a more advanced stage of cancer, when it’s harder to treat.

Other Benefits Of Exercise

Since you are a member of our clubs, I’m sure you know the many benefits exercise has on your health. The same benefits apply to healthy people as to cancer survivors. Let’s review:
Improves: mood, body image (raises self esteem), improves muscle tone, strength and endurance. Exercise protects you by lowering your risk of heart disease and diabetes. It can help you lower your weight, which in turn, reduces risk of breast and prostate cancer due to obesity.

Bottom Line

Whether you are trying to prevent breast cancer or prostate cancer or recover from treatment, exercise extends your survival. Regular exercise and a healthy diet improve your overall health and boast psychological benefits as well. Find an exercise activity or program you can stick with. May I suggest our own Cancer Wellfit program…a 10 week class that meets twice a week and helps to promote strength and endurance of cancer survivors in a non-threatening atmosphere. This class is taught by certified cancer exercise trainers that work with individuals on gaining back the strength they need to live their lives and do the things they need to do on a daily basis.
For more information on our Cancer Wellfit program or if you just have questions on cancer and fitness, feel free to give me a call at 956-8003 ext. 318. Or e-mail me at krich@michiganathleticclub.com

Ray Brigham (Level 1 Personal Trainer)

B.S. Grand Valley State University ACE Certified Personal Trainer Ray Brigham rbrigham@michiganathleticclub.com

Acidic and Alkaline Foods

May 17, 2011

A large number of acid producing foods can cause several physical problems after digestion. Today a vast amount of people suffer from these problems caused by the stress of acidosis due to their lifestyle and food consumption that promote acidification in your body.

Many people today eat large amounts of acid forming foods such as proteins, cereals, and sugars, where as alkaline foods like vegetables are consumed in smaller amounts. Tobacco, coffee, tea, alcohol, stress and the lack of physical activity can also cause acidification.

60% percent of our food we intake should be alkaline like fresh fruits and leafy green vegetables to balance our necessary protein intake and maintain a balanced diet. Try to stay away from manufactured foods that are mostly acid producing that can raise blood sugar levels and tend to be nutrient lacking as well as toxic.

Your body wants to stay balanced, and it does so by homeostasis(equilibrium), which is regulated through your ph levels in the blood. An imbalanced diet high in acidic foods such as animal protein, sugar, caffeine, and manufactured foods put a lot of pressure on the body’s regulating system to maintain ph levels. This can cause a depletion of alkaline mineral like potassium, magnesium, and calcium. These minerals are taken from vital organs and bones to neutralize the acid and remove them from the body. Ph levels affect everything. Acidic ph levels will decrease your body’s ability absorb mineral and vitamins.

Remember to drink plenty of water. You can calculate how much water you should intake by taking your body weight and dividing it in half, that number you get will be the amount of ounces of water you should drink daily.

Adam Jauregui, (Master Personal Trainer)

B.S. Aquinas College NSCA Certified Strength & Conditioning Coach and Certified Personal Trainer
PIPC Level 1 Coach Adam Jauregui adamj@michiganathleticclub.com

Using Strong Man Training for Weight Loss 

May 10, 2011

Strong man training is a fun, exciting and tiring approach to get amazing results in a shorter period of time.
What kind of results? Well...

• Promotes rapid changes to body fat

• Transferable Strength

• Increase Lean Muscle Tissue

• Can correct structural imbalances

• Improves Mental Toughness

Using Sleds, Tires, Ropes, and all other sorts of different implements, strongman training keeps training interesting and can be easily suited to all levels. It is fun and can promote team building.
So I know that all you see is the rapid changes to body fat, well, why would it be so fast? Have you ever watched the 400 meter dash at a track meet? Noticed at around 300 meters it looks like someone jumped on their back? At that point, blood lactate is being produced faster than the body can handle and that is when the magic happens. A hormone that is great for fat regulation, known as growth hormone, begins to get produced like a sprinkler system. This sprinkler system causes your body to burn much more fat as fuel due to the rapid increase in hormones.
What types of exercises are the most effective at using this system? The following activities are ranked by their effectiveness.

1. Strong Man Training

2. Cross-country skiing

3. Rowing

4. Running

5. Cycling

The more muscles that get involved, the more effective that it will be at helping you to lose weight.
If you are curious about this type of training, you are in luck. Watch for us training in the parking lot at the MAC this summer. Monday's and Friday's at 10am will be the most rewarding training that you will ever experience. Come and enjoy.

Nick Klein (Level 2 Personal Trainer)

B.S. Central Michigan University ACSM CPT
PICP Level 2 CPT
Fascial Stretch Therapist (Stretch to Win)
Biosignature Nutrition/Body Composition Consultant Nick Klein nklein@ehac.com

Relative Strength Training

May 3, 2011

It’s been shown that we adapt to a given exercise in 6 workouts or less. We need to always try and introduce a new type of stimulus on the body, or ultimately gains fail and at best you are just maintaining. There are many ways to extend a good routine. Such as, play with different tempos and maybe add a pause in the stretched position or the contracted position. You could also shorten your rest intervals, which would give you more of a growth hormone response. A good approach to take is to alternate hypertrophy training with functional and relative strength training. This would prevent adaptation from occurring.

Lets talk about some training principles regarding relative strength training. Relative strength is the maximum force a person can generate per unit of body weight. It’s ideal for the people who are looking for increased strength, but want to limit body composition. It’s also good for gymnasts, or for those involved in sports with weight classes, such as wrestling, boxing, and judo.

Training relative strength and the nervous system requires optimal rest. A good approach would be to select a pair of agonist/antagonist exercises (ex. Chest/back). It has been shown that the nervous system needs 3-5 minutes between sets to fully recover. For example, you could hit the bench press and rest 2 minutes and than proceed to a pull up and rest another 2 minutes. When you return to the bench press you would have received adequate time for the nervous system to be at its strongest for another grueling set. Its also a good idea to keep your time under tension under 20 seconds during a relative strength phase. If you exceed and go beyond this you will begin to train your musculature and ultimately put on muscle. So, if it takes you 3 seconds to lower the bar and 1 second to raise the bar that is 4 seconds a rep. Try selecting a weight heavy enough so you cannot perform more than 5 repetitions (5 X 4 = 20s).

Be smart when choosing your workout routine, or many times all you are doing to spinning your wheels and increasing unneeded cortisol. A weight-training workout should never exceed an hour, for it would be causing more harm to the body than good.

“A exercise is only as good as the time it takes for the body to adapt to it.“
–Charles Poliquin


Please feel free contact me at nklein@ehac.com for help with achieving your goals.

Dave Schlaufman (Level 2 Personal Trainer)

B.S. Central Michigan University ACSM Certified Health Fitness Specialist David Schlaufman davids@ehac.com

What do YOU Want?

April 19, 2011

Such an easy question to answer, right? “I want to lose weight.” “I want to build muscle.” “I want to get rid of these man-boobs!” Yes, that was a real goal that someone expressed to me!

The harder question is, “How do you get what you want?” Most of us know the non-specific answer to weight loss, muscle gain, man-boobs elimination and most other goals is through variance and increase of our exercise and improvement of our diet. So what’s the problem? There are many obstacles we run into in daily life that hold us back from our goals, but sometimes there is no barrier larger than simple social stigma.

Social Stigma - a severe social disapproval of personal characteristics or beliefs that are perceived to be against cultural norms.
Everyone has encountered that friend. You know, the disgustingly in-shape friend who doesn’t work out much and can literally eat whatever they want without feeling the need to down a bottle of Ex-Lax to get back to normal. We’ve also had that other friend. You know, the one who sits on the other side of the table with endless complaints about how they can’t lose weight no matter what they do…then they order a plate-sized burrito, deluxe style of course. Odds are they probably gave you a hard time about ordering the chicken sandwich with no bun and a side of veggies. There’s more stigma at your table than lawsuits at the Lohan family reunion!! So what do YOU order? To answer that, let’s go back to the original question. “What do YOU want?” And I don’t mean off the menu, I mean what do you want as far as your personal goals. Is it weight loss? Order something healthy, protein and vegetables, and gluten free if possible. Is it muscle gain? Order the full rack of ribs with a potato, and don’t be afraid of those carbs after workouts!
I’ve read countless articles of weight loss stories and bodybuilding stories where the people had to shut their friends out when it came to food and physical activity. One bodybuilder went through two phases: muscle gain, then fat loss (shredding). During his muscle gain, he went to a restaurant with friends and ordered several thousand calories worth of protein focused food. His friends all gave him a hard time and said things like, “I wish I could eat that much and get away with it.” Later, in his shredding phase, he went out with the same friends and ordered 2 chicken breasts with asparagus. Guess who was right there to give him a hard time again for how boring his food was and to say, “I wish I could be that dedicated.” Basically, there will always be someone to criticize you no matter what you do, so do what you want and what gets you to your goal quicker. Here’s my quotation addition to the world:
“Since when did showing strong interest in something become a bad thing...the people who have interest in something different or, sadly, no interest in anything at all always find a way to bring you down for yours. Don't let them, and don't be one of them!”

Kim Garcia-Odykirk (Master Level Personal Trainer)

B.S. Central Michigan University NSCA Certified Personal Trainer Kim Garcia-Odykirk kimgo@ehac.com

Why the Kettlebell?

April 26, 2011

What is a kettlebell, you may ask? Visualize a cannonball or a bowling ball with a suitcase handle on it and you have a good idea of what it looks like. It’s a big hunk of metal that comes in several sizes ranging from 8 lbs up to 105 lbs. In the big picture of fitness, kettlebells are another form of weight training such as the barbells and dumbbells.

As an individual tool, the kettlebell provides a great new stimulus. Some benefits include increased strength, fat loss, improved flexibility and conditioning levels. The off centered weight of the kettlebell will force you to use more stabilizer muscles and work the target muscles through a longer range of motion. The kettlebells’ unique value comes from ballistic (fast exercise) work such as swings, snatches, clean and jerks. While these exercises may sound scary or not possible, with personal instruction these exercises can be learned and correctly applied to help avoid injury and to maximize the benefits of the kettlebell. For a change of pace you can use the kettlebell in replacement of the dumbbell. Notice how you have to adjust your core or other muscles differently to lift and move the kettlebell throughout the range of motion

In the short time that I have used kettlebells for my personal workouts (since the arrival of our kettlebells in the fitness centers), I initially noticed immediate core, glute and hamstring activation and strength, and the longer I train with the kettlebell, the better my shoulder stability & strength. It has also challenged and improved my cardiorespiratory fitness and decreased body fat.
What I really like about the kettlebell workout is how it challenges my core at whole new plyometric level, and the best part is that it is a very time efficient way to get a complete, challenging, rewarding workout. The kettlebell is an efficient way to train and enhance whatever program you are on.

If you’ve hit a plateau in your workout or if you want to try something new, introductory kettlebell classes will be offered starting in June. Please watch for postings of day and time offerings.

Joe Kik (Level 3 Personal Trainer)

B.A. Hope College NASM Certified Personal Trainer Joe Kik

Dedication and Discipline are Keys to Success

April 12, 2011

OK, so it’s that time of year again. The weather is changing day by day and continuing to get warmer out and although all you have been thinking about is how you need to get your butt in the gym to get bathing suit ready, it still hasn’t happened. In working in the fitness field for five years now, you hear so many different goals from all different clients and gym members. Having a goal though is one thing but achieving it is another. Along with this idea of a goal for a lot of people comes the lack of drive and discipline to achieve it. So often too, clients want to point the finger at someone else around them who is holding them back from reaching their goals. There is nobody holding you back from achieving your goal except yourself. It’s the truth!

As a trainer, I am the instructor and teacher to my clients. One of my first steps is to get across to my clients the understanding of the self-discipline and dedication that it will take to fully achieve the results that he/she desires.
Clients from the beginning will be asking questions such as, "What kind of results can I expect to get out of this program"? Or “What do I need to do to lose weight/gain muscle”? This is where I will explain about setting goals and objectives. I often must first work with your client to understand what they desire to achieve. Without knowing a client's short and long term goals, you cannot begin to answer the question of expected results and benefits. When your client pops the questions asked above, there is one point that I must get across to him/her--As with most things in life, you will only get back out what you put in. Simply put, to receive 100% of the possible results that you seek, you must put in 100% effort. A fitness program that is completed with only 50% effort will only provide results of that.

The idea that it takes minimum effort and dedication to transfigure or change the body is a completely false belief. I know there a more than a few of you that have recently watched a TV infomercial or read an ad that told you that you could spend 15 minutes a day doing some new exercise and look like the person on the commercial. I mean let’s get serious here, you think that person on in add really worked out 15 minutes three/week and ate whatever they wanted to look that great? I don’t think so. Often many of my clients have tried other programs in the past; they gave them only 50% effort and never found the results they sought out. This is because when you give half the effort, you will get half or even less than the results that you are looking for. This one important point of self-discipline and 100% dedication almost always slips away and is a potential reason for failure or lack of success! Don’t let it be! Stick to your goals; give 100% effort and all the time, and don’t make excuses. If you are interested in working towards your goals and putting that 100% effort in, contact me at 956-0944 ext. 317.

Theresa Umlauf (Level 3 Personal Trainer)

B.S. Western Michigan University NASM Certified Personal Trainer
AFFA Certified Pilates and Yoga Instructor Theresa Umlauf

Water

April 5, 2011

Water! It was the water that introduced me to the world of exercise. I dabbled a little here and there with classes and walking but nothing ever stuck. Then I did my first Aqua Fit class and I became hooked.

The Aqua Fit class challenged my muscles, my core and my stamina. The water protected me from bone jarring moves and I didn’t have to be coordinated. It supported my body in way that I had never felt on land plus it was fun!

Two physical properties that one can only experience in the water is buoyancy and hydro- static pressure of water.

Buoyancy creates the lightness. This property decreases the impact of body weight. It is an excellent environment for rehabilitating the knees, back, hips as well as bone fractures. It is a wonderful place to exercise for the overweight person, and /or those with arthritis, fibromyalgia, or the unconditioned. Also it allows a land exerciser to maintain their stamina and give their skeletal system a much needed rest.

The hydrostatic pressure of the water against the body encourages deeper breathing which in turn improves one’s ability to breathe more effectively. This pressure also enhances the cardiovascular system by placing pressure against the heart and blood vessels. Cardiac muscle becomes stronger, blood vessels constrict more profoundly, improving circulation. Water provides natural cooling therefore the circulation of the blood is not diverted to the surface to cool but can reach vital organs improving their health.

East Hills and The MAC have a variety of water exercise classes, terrific swim instructors or maybe just work out on your own.

If you need guidance or ideas on what to do I’d be very happy to help. It has been 15 years since that first water class and I still love water and all that it has to offer.

Theresa

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

Fresh Starts

March 29, 2011

We all crave a fresh start at one time or another in various areas of our life. That of which is new at one point eventually becomes old and a new way of thinking or approaching is in order to create change.

Cross training in physical fitness is a way we can apply this fresh start concept. Every exercise we’ve ever practiced becomes old news to a body that’s been moving in that same way over a period of time. Physiological adaptations are made within 3-6 weeks at the onset of a new and unfamiliar exercise. Our body takes its certain amount of time to become accustomed to an exercise and then we need to come in at a new angle to create a fresh start. Fresh starts are usually uncomfortable, at first. Doing something unfamiliar (such as entering balance work into our normal routine) can throw our body into a state of imbalance, instability and disequilibrium, which is the perfect grounds for growth and higher level of fitness. New beginnings and change are hard work, but always worth the effort.

Our body and mind will automatically choose the path of least resistance. We’re hardwired that way, so in a sense, it’s natural. However, if we always chose that path, positive changes would never occur, we would just stay the same. Make an assessment. How do you want and need to be? What is your bottom line? What will it take?

How will you indulge in a fresh start today? Which area of your life could use a new way?

Keep in mind that every single day IS A FRESH START… a new beginning!

Begin with the end in mind. What is your goal? What will the result of your efforts be?
Victory over our lower nature (succumbing to pleasure, for example: over drinking and over sleeping…instead of working out) is now or never! What will you choose?
Your conscious choice for real change in the present moment automatically cancels the need for a better you in a better future. All will be better for you NOW, which is the only time it really matters! It’s only what you DO right now that is the seed of change.

Chris Bailey (Level 3 Personal Trainer)

B.S. Western Michigan University AFFA Certified Personal Trainer
IDEA Certified Resistance Trainer Chris Bailey cbailey@ehac.com

COMMONLY ASKED QUESTIONS ABOUT BALANCE

March 15, 2011

Why should people train their balance?
First and foremost, people should train their balance to help reduce their risk of falling. Each year, 1 in 3 people over the age of 60 experience a fall, and these falls can result in broken bones, hospital bills, and even a loss of independence. Secondly, having better balance improves your overall quality of life because it allows you to be more confident on your feet during your daily activities.

How exactly does one do a balance exercise?
For safety, you always stand next to something sturdy to hold on to. Then you place your feet in various positions that will challenge your sense of balance. Once positioned, you leave go of your support if possible and start balancing. Your hand is always close to your support in case you need it. Then, if you feel that it is too easy, there are simple progressions that you can use to make the exercises harder. Your goal is to find a degree of difficulty that challenges your balance while still feeling safe.

Who should train their balance?
Most people don’t even think about training their balance until after they’ve had a fall. Everyone should be doing balance exercises on a regular basis to counteract the effects that aging has on their sense of balance and help prevent falls before they happen. It’s easy to do, and it can make a huge impact on a person’s quality of life.

What muscles are used during the balance exercises?
There are no muscles in particular that are just used for balancing. The brain will activate whatever muscles it needs to help keep you stable. It is often many muscles at the same time. The exercises are teaching the brain to coordinate all those muscles better and faster.

I am 88 years old. Am I too old to increase leg strength?
The amazing thing about the human body is that strength can be improved at any age. The key is finding exercises that will strengthen your muscles without causing pain in the joints or elsewhere.

Carrie Heim (Level 4 Personal Trainer)

B.S. Ferris State University NASM Certified Personal Trainer Carrie Heim cheim@michiganathleticclub.com

What is Balance Training?

March 8, 2011

Good balance begins with having your center of mass aligned directly over your base of support. Your center of mass is
located approximately two inches below your navel. Your feet are your base of support. Your center of mass should be
directly over your feet. It is good to check your center of mass in a mirror. Things that can impede balance are a
forward head, hunched shoulders, an arched back, or hyper-extended knees. Finding a wall can help you stand up taller
and may help you correct these misalignments which can change the position of your center of mass.

While correct alignment will enhance balance, deep core activation is also crucial. There are 6 muscles that make up
the deep core musculature, but the muscle responsible for increasing spinal stabilization is the transverse abdominals
or TVA. You can activate the transverse abdominal muscle is activated by exhaling. A simple way to remember is
when you laugh or cough those muscles will naturally contract. A good way to train the TVA is to draw in your
abdominals and hold them tight for 10 seconds, 10 times a day.

Balance training should be progressive over time. Before trying to stand on a Bosu or foam roller, begin with
standing on 1-leg. Try standing on one leg for 10-30 seconds and switch to the other side. Another easy balance
exercise is standing on 1-leg with your eyes closed for 10-15 seconds. Once you master these simple standing
poses you can progress to other balance exercises or devices. There are a number of products that are used for
balance training. These include wobble boards, stability balls, Bosu’s, foam rollers and dyna-discs.
Balance exercises only take a few minutes, so it is easy to work them into your fitness routine. Make it fun
and you can always ask one of our Fitness Staff for help or ideas.

Mitch Shooks (Master Level Personal Trainer)

B.A. Dordt College ACE Certified Personal Trainer
NASM Certified Personal Trainer
NSCA Certified Strength and Conditioning Specialist
PICP Level 1 & 2 Certification Mitch Shooks

Can toxins in our environment make us fat?

February 22, 2011

Toxins. You hear about them all the time. Your masseuse hands you a bottle of water after the massage to help you flush out the toxins they released during the massage. You can get Jillian Michaels detox in a box at WalMart to jumpstart your “biggest loser” diet. So last year I decided that I wanted to learn more about toxins. I was ready to find out it was a nothing to be concerned with. Turns out I was wrong.

It’s much worse than I ever thought. On average we are exposed to over 500 chemicals a day, and many stay in our bodies and wreak all kinds of havoc. The average adult has between 150-170 man-made chemicals in his or her body at any given time, and many of these chemicals weren’t around even 20 years ago. It might not be so bad if these were harmless, but many of them turn out to be very damaging. Let’s just focus on a few of these and how they may hinder our fat loss.

Phthalates: Phthalates are a class of plastics that many of you should be familiar with. Manufacturers use these to make things smell good or to make plastics soft and pliable. They’re in Glade PlugIns, those beautiful scented candles we love, perfume, deodorant -- if it smells good, chances are it contains a phthalate, and as soon as you smell it, it’s going in you. These little guys suppress testosterone, mimic estrogen, and have links to many cancers. What’s more, the changes these phthalates make in your hormonal profile can make it harder for you to gain or maintain muscle.

BPA: BPA is another chemical that mimics estrogens and also drops testosterone making it harder to make that fat burning muscle. While we’ve made some headway getting them out of baby bottles and your water bottle, they’re still everywhere. In fact, the latest Evironmental Working Group cord blood study, which is where they look at toxins in babies, found that 9 out of 10 babies have BPA in their bodies at birth. Where do we get them you ask? They’re in that little can of diet soda or your canned foods (especially any tomato products), and the latest reports show that a large amount of BPA comes from the receipts you get from almost any retail store.

Heavy metals: These are everywhere and not always where you’d think. Unfiltered water can be a source, toys imported from China, and even cheap supplements (including well-known supplements like Muscle Milk, which can contain mercury, cadmium, lead, and arsenic). Also, if you run on the roads near traffic, you dramatically increase your levels of heavy metals. These metals can play roles in many functions in the body, from disrupting thyroid function to blocking metabolic pathways, making it harder to lose weight.

So what to do then? Well, if your sink was plugged and the water was running, you would first turn off the faucet. In the same way, you should start by trying to turn off the flow of toxins. Begin with getting rid of those air fresheners, and check your topical products out at www.cosmeticsdatabase.com for phthalates and other chemicals. Try to use glass or ceramic containers for eating and drinking, especially when microwaving food. Get a filter for your water-- even a cheap one will help. Choose supplements from quality producers and companies who test for heavy metals and solvents. And if you can take that run through the woods or on a bike trail instead of near a busy road, that’s fantastic.

After you’ve turned off the sink, unplug the drain. Our bodies use many things to get rid of toxins, mostly amino acids and trace minerals. These are some of the first things to deplete when our bodies deal with everyday chemicals. A diet rich in a wide variety of vegetables and high quality animal proteins (preferably wild or grass-fed) is where you should start to restore healthy levels of toxin-fighting nutrients. Adding a quality multivitamin/mineral is another good step.

You won’t be able to avoid toxins completely, but you can certainly minimize the exposure. Your goal is to become a sieve for these chemicals, rather than a holding tank. This is just one step towards a healthier body and achieving your weight loss goals. If you want to read more on this topic, I would suggest the following books:

Clean, Green, and Lean: Get Rid of the Toxins That Make You Fat by Walter Crinnon

Achieving Victory Over a Toxic World by Mark Schauss

Slow Death by Rubber Duck: The Secret Danger of Everyday Things by Rick Smith and Bruce Lourie

Kris Rich (Level 3 Personal Trainer)

B.S. Ferris State University NASM Certified Personal Trainer
ACSM Certified Cancer Exercise Trainer Kris Rich krich@michiganathleticclub.com

FORE! Things To Remember While Getting Ready For Golf

February 15, 2011

To most people who do not golf, the notion does not inspire thoughts of rigid training. You hit the ball, you chase the ball, you drink some beer and lie about your score. However, to the serious duffer, hours are spent refining skills, yet even to them the topic of physical fitness and golf rarely get mention in the same conversation. If the average golfer spent 25% of the time they spend practicing and choosing equipment on getting in shape, it would most certainly result in lower scores on the links. Somehow, most golfers are so enamored with the distance or the perfect swing that their improvement through physical fitness gets lost.

A good place to start is the legs and glutes. Put your walking shoes on and start with a mile a day, and then escalate the difficulty to either a longer distance or some hilly terrain. Incorporating some flexibility exercises will also help. Make sure you are stretching your calves and hamstrings regularly. A common complaint you hear from golfers is back or hip pain. Many things can cause that including poor form and excess abdominal fat. Stomach fat puts a strain on back muscles and reduces flexibility. Make certain to incorporate core strengthening exercises into your routine. Using the stability ball is one way to be sure that you are targeting your transversus and rectus abdominals, obliques, and lower back. Without a good base, the most perfect golf swing in the world has no efficiency in driving or directing the ball.

Don’t forget your arms and shoulders either. The ability to control the club cannot be overestimated in importance. A light weight lifting routine in these areas can give you the added strength necessary to improve your game. Too much weight lifting can reduce your overall flexibility and cause problems with your swing. By improving your range of motion and joint dexterity, you will not only improve your game but reduce the chance of injury.

Again, FORE things to remember are:
Legs and Butt
Core
Arms and Shoulders
Flexibility

While it may seem like a chore in February, you will definitely reap the benefits in May!

Adam Jauregui (Master Personal Trainer)

B.S. Aquinas College CNSCA Certified Strength & Conditioning Coach and Certified Personal Trainer
PIPC Level 1 Coach Adam Jauregui adamj@michiganathleticclub.com

Don't be an Average Person

February 8, 2011

Did you know that the average person consumes 156 lbs of sugar per year? That they drink 50 gallons of soda and eat 24lbs of candy every year? The average person workouts... well the average person doesn't, but of those that do, they train two times per week for about a half hour each time. The average man weighs 27 lbs more now than men in the 1960's. Women, well they are up 29lbs in that same time period.

Living average means lowering the bar on our health. The average person today will not live as long as their parents. This is the first time in history that this has occurred. I meet with people every day that focus on being the best parent or the best worker, but then they are at best only average at their health. Really when you think about it, if your average at your health, how can you be at your best at anything else? With 50 gallons of soda and 156 lbs of sugar in your gut, your energy is less than perfect and your focus is well... ummm...oh yeah, compromised. This average path will lead you to less than average health later in life that will affect both your work and family whether you like it or not.

Really this average thing has gone too far. Whatever happened to our larger than life super heroes? Arnold and Sly have been replaced by Robert Downey and Tobey Maguire? Seth Rogen is even in a superhero movie! Given this fact, I mean who will play wonderwoman if they decide to make a movie about her. Wait, don't answer that, I just don't want to know.

When you walk into the gym this week, do something above average. Show up an extra day this week. Do another set, another rep, just do above average things that those next to you are not doing. Eat above average, exercise above average, and you will feel and perform above average. All of this will lead to above average health, increasing your energy and focus. All of this will lead to greater (and above average) performances at work and at home.

If you are interested in being above average, you can contact Adam Jauregui at 956-8003 ext 316.

Nick Klein (Level 2 Personal Trainer)

B.S. Central Michigan University ACSM CPT
PICP Level 2 CPT
Fascial Stretch Therapist (Stretch to Win)
Biosignature Nutrition/Body Composition Consultant Nick Klein nklein@ehac.com

Take Action

February 1, 2011

Every person has the opportunity to choose his or her path to travel in life. The choices we make ultimately guide us to the path we end up taking. Lets take a moment to reflect on the choices our country has been making with regards to the epidemic on obesity. These choices are leading many of us down a path of early heart disease, diabetes and increased medical expenses.

It’s time to take action by beginning to make better choices. Staying fit and living a healthy lifestyle requires knowing what you want and having the attitude to go after it. In order for this to happen you need to make a hierarchy of what is important to you in life. My hierarchy goes God, family, and than my own personal well being. Knowing this motivates me to spend the extra money to shop smart and continue my education, which I consider very good investments. A few habits that can help you get started and stay on track.

1. Make a list of goals and put a deadline on achieving them. Reviewing these goals periodically will keep you focused, on course, and less likely to give up.

2. Make a plan every Sunday night setting up your weekly schedule. When you know which days you intend on working out, cleaning, cooking, or whatever it may be. You are much more likely to hold yourself accountable.

3. Stay positive and remove phrases like “I cant” from you vocabulary, which only reflect failure. Lets view the glass as being half way full not empty.

4. Ask for help from someone who deals with fitness on a daily basis like a Personal trainer??

Sometimes we forget that the mind is the strongest muscle in the body. It is designed to solve any problem and reach any goal that you give it. As soon as you tell it I cannot, the body is going to follow suite. Lets use our brains, as our strongest ally not our enemy.

Remember, exercise is the best form of medicine.

“What we think or what we know or what we believe is, in the end, of little consequence. The only consequence is what we do.” - John Ruskin.

Please feel free contact me at nklein@ehac.com for help with your journey.

God Bless, Nick Klein

Dave Schlaufman (Level 2 Personal Trainer)

B.S. Central Michigan University ACSM Certified Health Fitness Specialist David Schlaufman davids@ehac.com

What did you Accomplish?

January 25, 2011

At the end of each workday, you can look back over the last 8 hours and list out the things you accomplished that day. Emails answered, spreadsheets done, customers pleased, and social interaction fulfilled! Productive day! Why would you expect any less of your workouts?

There are many things that can be accomplished with a workout, and what you aim for should depend on your personal goals.

Ex. Goal = Muscle Gain
Workout Focus = Muscle breakdown, low calorie burn, replenish carbs and proteins afterwards

It’s important, first, to know your goals, and, secondly, to know how to accomplish them. Figure out the one thing you want to achieve the most and stick to it until your goals change (sorry, it’s near impossible for the average person to gain muscle and loose fat at the same time, so accomplish one, then work on the other!) If your workouts accomplish something productive EVERY time you are guaranteed to see results. Even a rest day accomplishes something by letting the muscles and body recover properly between hard workouts. Lastly, make sure your diet is on track with your workout goals. I always suggest natural foods (Lean meats, veggies, fruits, and nuts), but for weight loss, watch your heavy carb consumption and keep the calories in check, and for muscle gain, increase protein and carb-after-workout consumption and don’t be afraid to increase the calories greatly! Here are some examples of common workouts and their effectiveness on your goals.

Workout Accomplishment
Long distance cardio (more than 15 mins)
Calorie burn during workout
Cardiovascular endurance
Resistance training (lower weight, mid reps)
Muscle activation for endurance and sustained calorie burn
Resistance training (high weight, low reps)
Muscle activation for strength
Circuit training
Muscle activation for calorie burn, increase HR and metabolism
High Intensity Interval Training (HIIT)
Calorie burn during and for up to 24 hours after, great cardiovascular improvements

**As a side note: If you’ve been doing the same workout routine for more than 3 weeks, your accomplishment results are DRASTICALLY reduced, so CHANGE IT UP!!!!

Joe Kik (Level 3 Personal Trainer)

B.A. Hope College NASM Certified Personal Trainer Joe Kik

Don't let Muscle Soreness Set you Short of your Goals

January 18, 2011

During this time of the year many people are starting a workout or are committed to getting back on a routine that they have neglected for the last 4 months. Starting a workout can be very challenging. There are things like making the time to exercise, creating a routine, and setting those goals we all want to achieve. Often though when we get into the workout we hit road blocks, and one of those is muscle soreness! This effect from exercise is one thing that can cause difficulties when sticking to a routine.

One thing that new exercisers need to remember is that everyone gets DOMS, aka delayed onset muscle soreness. This soreness is perfectly normal. It occurs gradually between 24-48 hours after exercising. Muscle soreness comes from is the strain on the muscles that creates microscopic damage to the muscle fibers. The damage and tears in the muscle coupled with inflammation is what really causes the pain.

What people need to understand is that everyone gets DOMS. Whether you are a person who works out one day a week or if you work out seven days a week, you will still experience it to some extent. For those who are new to exercise, understand that starting a new class or lifting weights for the first time is going to shock and damage the muscles, and you will be sore. Don’t let this stop you from coming back to the gym. Here are few things that you can do to ease those sore muscles:

- Stretching and flexibility training- this will help the muscles from going from soreness to muscles spasms
- Cool down after working out- this will allow the muscles to recover and clear any lactic acid
- Take longer rest periods between workouts when beginning- Your muscles will be sore so take a longer time between workouts until you adapt
-Use Heat- The use of heat will bring fresh blood to the muscles allowing for more oxygen and nutrients for muscles recovery.

Those are just a few things that you can do to help with muscles soreness for those who are just starting to workout. Just remember, exercise and getting into a regular routine all starts with the commitment to improving your health. Know that there are going to be road blocks along the way but know that all that hard work and soreness will eventually pay off in the end!

Kim Garcia-Odykirk (Master Level Personal Trainer)

B.S. Central Michigan University NSCA Certified Personal Trainer Kim Garcia-Odykirk kimgo@ehac.com

Poor Posture and Hip Alignment, Part 2

January 11, 2011

If you have popping with opening and closing of your jaw, uneven wearing of your shoes, tightness or unbalance in any joint of your body, these are indications of having an out-of-aligned skeleton. This is part of the aging process that we know can help be alleviated through the daily practice of the Corrective Exercise routine as mentioned in previous article on Poor Posture and Hip Alignment.

Strengthening the muscles that are out of balance is the next step. This will help one to maintain and go beyond so that corrective exercises don’t have to be done on a daily basis.

The straightening of the frame involves the alignment of the skeleton (Corrective Exercises). The evening and balancing of the muscles’ contractile strength throughout their range of motion is the focus of today’s tip.

Altered length/tension (muscle/tendon/ligament fascia) imbalance patterns develop from
age, experience, miles placed, injuries, lack of appropriate strength training, poor posture and effects of gravity placed on the body over time.

In so saying, individuals are all different in how imbalance patterns have developed over time, so an individual, measured assessment is necessary to determine specific exercises to help restore balance.

The number of repetitions, sets and load will also vary depending on individual requirements for strength and neuromuscular control, but to keep this as simple and basic as possible, the following exercises are for the most popularly weak muscles and strengthening them will help to improve posture and build overall strength:

Back: rows (seated, standing, bent-over), pull-down, pull-up
Rotator Cuff: shoulder external rotation (cable or bench)
Abdominals: Planks (front/side), plank on ball (stir the pot), horizontal pull-up
Glutes/Hip Extensors: bridges, box step ups, squats, dead lift variations
Hamstrings: leg curls with various toe positions (sitting, lying)
Knee Stability: VMO step up (reverse step up, toes at downward angle),
          VMO = vastus medialis oblique, inside of the knee
For an individual assessment, or for further questions, please contact Kim Garcia-Odykirk at: www.kimgo@ehac.com

Chris Bailey (Level 3 Personal Trainer)

B.S. Western Michigan University AFFA Certified Personal Trainer
IDEA Certified Resistance Trainer Chris Bailey cbailey@ehac.com

Why should people use proper lifting technique while lifting weights?

January 4, 2011

Even if you are a novice, you can reap the benefits of a weight-lifting regimen. Weight training will increase your strength and lean body mass, as well as help protect your joints. However, to maximize the effectiveness of your weight training, and to prevent injuries, you must learn proper technique. Don't rely on your friends at the gym to provide sound advice. Seek the guidance of a certified professional.

All weight-lifting exercises target specific muscle groups, and attempting to lift too much weight causes you to incorporate the use of non-targeted muscles. Attempting to use non-targeted muscles makes your training less efficient and hampers your results. Also, attempting to use non-targeted muscles causes you to lose form, and it may lead to muscle strains and injuries. With proper guidance, you will learn to keep proper form as much as possible until the muscle reaches failure. Warming up with a light weight is important for preventing injuries as well. A proper warm-up begins the process of lubricating the joints and warming the muscle, which helps to prevent strains and tears.

Proper technique is important while lifting free weights; however, it is equally important when using exercise machines. You must be sure that the machine "fits" your body properly. You must be able to execute each repetition through a complete contraction, and range of movement. A partial range of motion limits the efficiency of your lifting. Also, there is a tendency to move the weights too quickly using weight machines. This occurs because you don't have to balance the weight and incorporate several muscle groups. For maximum effectiveness, your repetitions should be performed in a smooth, controlled fashion. Proper technique is more important than the type of equipment you use.

Proper weight-lifting technique involves utilizing fundamentals. For example, when you are lifting free weights, it is important to keep the spine in a neutral position. Never swing dumbbells, always move them in a slow, controlled fashion. This enables you to concentrate on training the correct muscles.

When you are lifting free weights, always use a spotter. A spotter can assist you in performing difficult repetitions, without losing form. Also, they can assist you if you lose balance and control.

Using proper weight lifting technique can improve the results you get from your training. Young athletes can develop physically without damaging bones, ligaments and joints, which are in the process of growth.

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

JANUARY “JUMP START”

December 28, 2010

Let’s JUMP on this great opportunity for better fitness!
It’s time to shake up your routine a bit if you’ve been doing the same thing for a while. You may be ready for some new workout ideas just to add variety, as well. Athletes use Plyometric training specifically designed for their particular sport. Most of us don’t need exercises of that difficulty level, but to add more intensity and challenge to the routine you have already established, it could be just what you need to increase your fitness level!
Examples: Step Leaps, Plyo-Lunges, Side-to-side Jumps.

Benefits of adding some moves into your regular routine:
• Lose Body Fat
• Boosts metabolism
• Burns calories
• Increases endurance

Safety First! When adding plyometric exercises into your routine, start with 10 second intervals with a full 1-2 minutes of recovery. Listen to your body. Perhaps begin by adding them at the end of your usual workouts or sprinkle them throughout your workout.

Don’t forget to JUMP START your New Year with Personal Training Sessions. Come in and get started!
First session entails discussion of your Goals, Limitations (if any), and a set up for success with a lesson about Proper Posture and Core stability. Follow up (accountability) provided!

HAPPY NEW YEAR!

Theresa Umlauf (Level 3 Personal Trainer)

B.S. Western Michigan University NASM Certified Personal Trainer
AFFA Certified Pilates and Yoga Instructor Theresa Umlauf

Fake It til you Make It

December 21, 2011

The other day my BFF and I were catching up over a glass of wine. She told me about a radio personality that encourages his audience to fake happiness and in the process they will find it. Each of us reflected back on events which have had life altering effects. Both of us were so thankful to be a part of the East Hills community because the people and the exercise afforded us an avenue to work out our difficulties. Each day challenged us to put on our happy faces though inside we didn’t feel that way. In faking to be happy we really began to feel better. Increasing our own personal exercise decreased the amount of stress in our lives. The energy to dwell over events that couldn’t be changed was expended in exercise instead of worry. Talking with our members (I consider friends), listening, laughing, sharing workouts is so cathartic! More and more I was able to let go of the negative and build the positive. The reality of our lives has not changed but how we choose to respond to it has. So many influential people have been strengthened through adversity. One person I read about had been imprisoned for many years, this incredible man ran everyday in his cell his name Nelson Mandela.

Trying to stay healthy can be a struggle. During the challenging times just fake it. Tell yourself how much you enjoy exercising. Make an appointment with yourself to exercise. This invest keeps on giving and the government can’t take it away from you.
Remember to be kind to your body and nourish it with fruits and veggies minimize the snacks. Keeping a cleaner diet keeps a clearer mind and a body that likes to move!

Thank you members (friends) of East Hills you have been a life saver! To all of you good health, happiness and abundance of love! Theresa

Andrea Shefferly (Level 1 Personal Trainer)

B.S. Grand Valley State University NSCA Strength & Conditioning Specialist Andrea Shefferly ashefferly@ehac.com

Exercise For The Time Deprived

December 14, 2010

“I am too busy to workout over the holidays. I just have too much going on”. Does that sound like anything you might be saying to yourself right now? Well you are in luck, there happens to be a way to exercise and still be able to get your last minute shopping and party planning done.

Interval training is when you alternate between rest or lower intensity and high intensity activity for a controlled period of time. The lower intensity activity allows for the heart rate to drop back down into more of a normal zone while the high intensity is done at just below the maximal exertion. This type of workout only needs to be done 3 days a week for about 20 minutes and at an 80-91% of your maximal heart rate according to the ACSM guidelines. An example of an easy interval workout is to use our Concept Rower. You will go all out for 40 seconds and then decrease your intensity for 20 seconds. You will repeat this process for 20 minutes. Then your workout is done for the day!

Another way to get in some form of physical activity throughout the day is to break up your bouts of exercise into 10-minute segments. If you can find time to do some type of activity before breakfast, lunch, and dinner for ten minutes at a time, then at the end of the day you have accumulated 30 minutes of activity.

It is important to understand that only doing interval training or high intensity training is not the only type of training that a person needs. One should also try to include moderate activity at least two more days a week. Then you would be physically active for at least five days a week, which is going to be most beneficial to you in the long run.

Angie Horjus (Level 2 Personal Trainer)

Grand Valley State University NASM Certified Personal Trainer
AFAA Group Fitness Instructor
AFAA Personal Trainer Angie Horjus angieh@ehac.com

Staying on track
Through the Holiday Season

December 7, 2011

We know that Holiday time can be joyful, exciting, busy, and peaceful. Yet, there can also be overwhelming times where life can feel a little unmanageable. Being aware of how we are through this busy time before we burn out, and making a management plan to fall back on, can make all the difference.

BEING IN TOUCH by asking yourself daily, “How am I doing? Feeling fine? Exhausted? Like I need an energy boost? Do I need to carve out some ‘me’ time?” Finding out how you are before external stimulus happens can be absolutely what keeps you on track. Know yourself.

DE-STRESSING…Fix what is bothering you. Make it right. Little things make the biggest difference! Practice a “just do it” for those small tasks that seem insignificant. The truth is they are energy zappers and once you eliminate the little things that are bothering you…you’ll have much more energy to push you forward on your path to healthy living. Keep your scheduled exercise routine with your trainer or workout out friend. Accountability will bring positive feelings of being in control of your well being.

STAYING PRODUCTIVE through the holiday season can help, if it’s timely. Knowing when to push is the key. What kind of busy do we need? Is it a good time to get something started, or finished? Do you need a distraction? Or are you better just to ride for a bit and do the “must do’s”? The given highs and lows are the challenge we face during this charged time of emotions, expectations and performance. It’s our responsibility to create or find that happy medium; an even keeled position that we can count on to remain neutral so we can make good decisions.

Kris Rich (Level 3 Personal Trainer)

B.S. Ferris State University NASM Certified Personal Trainer
ACSM Certified Cancer Exercise Trainer Kris Rich krich@michiganathleticclub.com

Holiday Season Weight Maintenance

November 23, 2011

It’s the most wonderful time of the year! Well, maybe not for losing or maintaining our body weight! Everyone has common sense enough to know that it’s o.k. to splurge in moderation, right? It’s not a good idea to set ourselves up for failure by saying that we will not participate in holiday eating extravaganzas! It’s just too tempting! So, my suggestion is to just set yourself a goal of maintaining the weight you are at right now until January 1st. That is very realistic and attainable. Make a few simple changes, and you’ll maintain-or even lose- weight in the coming weeks. No one expects you to count calories every day, but having a game plan going into the holiday season really makes sense.
Cut corners where you can. Here is a list of holiday favorites and suggestions on ways to cut calories by choosing other options.
Holiday Meal Choose Calories saved
1 mixed drink 4 oz. red wine 130
1 cup eggnog 4 oz. sparkling grape juice 220
½ cup mashed potatoes/gravy 1 baked potato w/ sour cream 200
½ cup green bean casserole ½ cup sautéed green beans 175
1 cup stuffing 3 cups salad w/ FF dressing 260
1 piece pecan pie 1 piece of pumpkin pie 300
Saved: 1,285!!!!
Remember also that you should “earn” your over indulging days my making sure you keep up with your physical activity! On days when you are not celebrating, stick to lean meats, whole grains, fruits and extra veggies. An extra 20 minutes of exercise will help too…..and YES, you do have time for it! Sneak it in by bringing your stability ball out into the open where you can see it! Make extra trips up and down the stairs, and walk around the mall a few times before you start holiday shopping! Make your New Year’s resolutions easier on yourself…start now and it won’t seem so hard January 1!!

Adam Jauregui (Master Personal Trainer)

B.S. Aquinas College CNSCA Certified Strength & Conditioning Coach and Certified Personal Trainer
PIPC Level 1 Coach Adam Jauregui adamj@michiganathleticclub.com

Attaining Structural Balance -" You can't shoot a cannon from a canoe"

November 16, 2010

This is my favorite saying associated with structural balance. Think of the cannon as your chest muscles, and the canoe as weak shoulder stabilizers. Guess what happens to the boat when you fire your cannon?
Achieving structural balance is about reducing injury while increasing your chance of reaching your highest potential at the same time. Take the knee for example. The vastus medialis, which is the teardrop-shaped muscle that crosses the knee, is essential for helping the kneecap to track properly. Weakness of the vastus medialis is the main reason that 20,000 high school girls in the U.S. suffer serious knee injuries, mostly in the form of ACL tears. Even if their ACL's don't tear, the weak vastus medialis will greatly affect their sprinting and jumping performance.
Structural balance was developed nearly two decades ago by Charles Poliquin. The idea is that for optimal performance, you have to address specific ratios of strength imbalances in development. This has been the core of Poliquins advanced PICP certifications.
It is very common that a person will stall out on the bench press not because of weak chest or deltoid muscles, but because of weakness in the rotator cuff or even your lats. If you bench press 250lbs, then your rotator cuff should be able to handle a 25lb dumbbell for 8 reps on each arm.
For the lower body, Poliquin looks at ratios in lifts such as front squat to back squat. In addition, I have also learned about other special tests, such as the Klatt test, which was developed by Lois Klatt PhD. Charles has expanded the test to not only identify weaknesses in the knee, but also determine weaknesses in the knee, hip, pelvis and lower back.

Nick Klein (Level 2 Personal Trainer)

B.S. Central Michigan University ACSM CPT
PICP Level 2 CPT
Fascial Stretch Therapist (Stretch to Win)
Biosignature Nutrition/Body Composition Consultant Nick Klein nklein@ehac.com

Tips For Healthy Weight Loss

November 9, 2010

Nutrition and more specifically weight loss has been a topic that I have been intrigued with for a long time. I tried to gather as much knowledge on the subject as possible for my own benefit. I enjoy the sport of boxing and have always struggled with making weight. I typically walk around at 180 LB. and I compete at 165 LB. In my early years I achieved my weight goal from starving myself along with eating lean cuisine meals. I was on such a low calorie diet I noticed that I was weaker and fatigued much quicker during competition. I also noticed how quickly I gained weight back after I began to eat like a normal person.

Essentially I was making things much harder than they had to be. One of the biggest mistakes with weight loss is under eating. By starving myself I was forcing my body to burn muscle, which caused my metabolic rate to crash. This can be a viscous cycle and is the culprit of many high protein/carb fad diets. Our Metabolism is the key to successful weight loss and weight maintenance. The more muscle we have the higher our metabolic rate will be.

The quickest way I have found to drop a pant size is through a well-designed weight-training program that is designed to target the major muscle groups. Along with interval cardio workouts, which will elevate our resting metabolism into the next day. This should be our goal; we want to be burning more calories at rest the next day. Personally I have had the best success losing weight when performing a weight-training program 3 days per week. The workout takes about 45 minutes and I will do a quick high intense interval at the end of the workout, which turns the body into a so-called metabolic machine the following day.

Weight is not lost over night, 1-2 pounds a week is great progress. If you are patient and consistent with a properly designed training program you can achieve your desired weight. If you like to feel your best and look your best…..eat smart and train hard, and if you have any questions regarding specific training techniques or personalized programs, please contact me. I am ready to help you reach your goals.

Dave Schlaufman (Level 2 Personal Trainer)

B.S. Central Michigan University ACSM Certified Health Fitness Specialist David Schlaufman davids@ehac.com

Snacking to Lose Weight?

November 2, 2010

When the term “grazing” comes up, you may think of fat cows in a pasture, or your obese college roommate who seemed to live in the cafeteria more than with you, but there are many other grazers that seem to go unnoticed. A few examples are gazelles, giraffes, horses, and most other grass eating mammals that have body frames that are substantially leaner, not to mention many people’s favorite celebrities and athletes with their million dollar 6-packs!!
Most people have heard by now that it’s best to eat 6-7 small meals per day in order to keep the metabolism high and the calories burning. To do this, there has to be snacking involved, but not the old fashioned form of snacking (bags of chips, candy, pretzels, and other items in the “Snack Aisle” at the store). Now that it’s becoming common knowledge to eat smaller meals more often, it’s time to begin ingraining knowledge about what types of foods we should be eating more often. As I tell my clients, focusing your snacks around proteins will ensure they are a more natural food, which will be digested more properly and used more as energy instead of being stored as fat. Options such as:
• Hard boiled eggs (1 yolk, the rest whites for less fat and cholesterol)
• Lean meats (Chicken, Turkey, and Fish)
• Raw veggies
• Fruit
• Almonds, Walnuts, Cashews and other nuts
• Homemade Snack Mix (Oatmeal granola with dried fruit, nuts and dark chocolate chips)
• Whole Wheat/Gluten Free crackers and Hummus
• Jerky (especially wild game)
• Greek Yogurt (Plain, but add your own fruit!!)
Aim to eat a meal or small snack every 2-3 hours for weight loss and also for weight maintenance and increased energy. Snacks do not need to be very large at all, especially when looking for weight loss benefits. 80-100 calories is just enough to boost that metabolism for the next couple of hours, and as I mentioned, the more natural the food, the better it is processed by the body, so eat well, and eat often!!

Kim Garcia-Odykirk (Master Level Personal Trainer)

B.S. Central Michigan University NSCA Certified Personal Trainer Kim Garcia-Odykirk kimgo@ehac.com

Poor Posture and Hip Alignment- Part 1

October 26, 2011

Overview:
Part 1 will demonstrate how having a hip imbalance can eventually lead to poor posture, and provide you with direct access to corrective exercises that can help fix the hip imbalance.

Part 2 (look for in the near future) will highlight 4 main muscles that help to contribute to structural imbalance and poor posture. Addressing these four muscles on a structurally aligned pelvis (hip alignment) will positively enhance the effects of strength training.

Part 1

Poor posture can lead to premature aging. Poor posture is an effect of limited functioning of a joint or of an injury in one joint that often leads to compensation which triggers a domino effect that travels, pooling in areas such as the neck, shoulder, elbow, back, hips, knees or feet. Left to its own device, is like planting the seeds and watering the weeds of premature aging by causing postural energy drains that accelerate forward posture, sore/painful muscles and joints and lack of energy.

Many of these imbalances can stem out from the hips. If the hips are out of alignment, then over the course of time, the body will create a domino effect going up form the hips (upper body imbalances) or a domino effect going down from the hips (lower body imbalances). The hips are our foundation, and having them out of alignment can ultimately contribute to overall structural imbalance.

A saving tip, if you need to work on your posture or are experiencing some of the dysfunctional pains described so far, you want to get started right away with your hip correction. The best thing I have done for myself in correcting my structural hip imbalances is a series of Corrective Exercises developed by Don Tigny at http://thelowback.com/fix.htm, How To Fix It, section.
Don Tigny has devised these exercises based upon 38 years clinical practice, 8000 cases of sacroiliac joint dysfunction and 40 years of research. My clients have also had tremendous success in the daily 10 minute practice of these corrective exercises.
If you try them but need further guidance, please contact me at www.kimgo@ehac.com.

Joe Kik (Level 3 Personal Trainer)

B.A. Hope College NASM Certified Personal Trainer Joe Kik

What is your goal today?

October 19, 2010

Getting out of bed each day can sometimes be a task in itself, but getting to the gym and working out can be even more difficult, but why? Why is it that so often we go home, kick our shoes off and relax when we know, and want, to be getting some type of exercise in for the day? What can we do to motivate ourselves? This is a challenge that I as a trainer face with clients on a daily bases as well as myself sometimes. Getting to the gym and meeting personal goals doesn’t need to be such a challenge. Each person often is motivated by a goal or feet that they are pursuing. Often though we look to far ahead and don’t put things in a completely realistic perspective. Instead of looking at the long term goal we should break things down into smaller achievements. Often we can break an achievement plan down into cycles or week but how about looking at it as a daily goal. Each day we should set our goals for that day and just that day. We should do things that reminder us of what our goals are for the day. This can be anything as well like having a good day at work, nailing your presentation, and the one we tend to skip, EXERCISING. Some helpful things to remind us and achieve our goals for the day:

1. Make a list, write it down and put it someplace that you will be reminded
2. Plan ahead! Preparing for day will make your day go smooth. Pack your gym bag the night before and throw it in your car so it’ there to remind you
3. Keep on task. Make sure when you find yourself off task that you remind yourself of the goals of the day.
4. Arrange things so they are most convenient to you. If you’re not a morning person, work out later in the afternoon, and vice versa.
5. Don’t forget, EXERCISE! The benefits of exercising on a daily bases are rewarding and beneficial for a long healthy lifestyle. 

When exercise and motivation are combined, we can achieve a lot. If you take exercising and daily goal setting part of your lifestyle, before you know it you will accomplish that long term goal!