The next post is all about you!

Ok, all:  To get the conversation started, the topic of the next post will be determined by you, my very small, (but of course loyal ;)) base of readers!  So don't be shy!  I'll be waiting...

Gym cleanliness and safety

FINALLY, as promised :)  So, did you know that the number one reason people do not join or quit a gym is because they think it's dirty?  I learned that in one of my sales classes many years ago when I was a manager in the commercial fitness world.  Be a picky consumer.  Check floors, machines, showers!  Is there a log of regular cleaning times?  Does the desk staff stay busy during down time by cleaning stuff?  Do the Personal Trainers replace items they've used back in to their correct spot?  Ask about towel service: do they send them out via a service, or wash their own?  What kind of antibacterial is being used if it's done in house?  You may feel like a nut, but you'll prevent yourself from getting a staph infection!

It is now the law in the State of California that all fitness facilities have an AED (automated external defibrillator) on site.  So ask your gym rep if they have one.  Where is it?  Who is certified to use it?  If a gym is on top of it, they will be sure to have at least one person on each shift who is able to use the AED. 

Any questions?  I need more conversation on this blog of mine!!! :)

Until next time, yours in health!

The Physical Impact of the Economy

Well, we found out late last week that our neighborhood gym is closing :(  I'm so sad about this!  It's a small friendly place, low key and reminds me of the gym where I first got into Fitness Management.  There are also Gold's Gyms closing around town.  You might think it's just a sign of the times that a large chain as well as a small neighborhood gym are both closing.  However, some key differences in management styles make a huge difference in the success of a gym during tough economic times.  If you are in the market for a gym and convenience is not an issue (meaning you have several to choose from), ask your sales representative these questions:  "What do you require for an individual to become a Group Fitness Instructor?  a Personal Trainer?  Do you have annual fees for continued membership?  Who is responsible for cleaning mats, machines, locker rooms, bathrooms, showers?  How often is it done and are records available in public view?  Is the facility locally owned?  How many AEDs are in the facility and where are they located?"

Let me take you through each of these questions and talk about why they are important.  Only one for today, more is to come...

Certification Requirements for Instructors
So this is one of my biggest pet peeves about many gyms. 

Group Fitness first: Oftentimes, if someone is good at a class and can pick music, they get a timeslot on the schedule.  However, there are so many elements that go into great experience.  First and foremost, participants should be kept safe.  Fitness Instructors should have a basic knowledge of CPR and First Aid.  They should have a way to contact the front desk in case of an emergency.  Do they demonstrate outstanding role model technique for their participants?  Can they choreograph to the beat?  Do they care if you come to their class (learn your name, give encouragement)?  Are they enjoying themselves or just there to collect a paycheck.  Instructors should carry some sort of certification, whether a generic "Group Fitness Instructor" certification or a certification for each specific program they teach.

Certification Requirements for Personal Trainers
Any Joe Schmoe can go online and get a certification for Personal Training.  This is a complete tragedy, since these individuals are paid to guide individuals of all health and fitness statuses through weight loss programs, athletic training programs, injury rehabilitation, fitness for special populations and more.  Check to see what your potential gym requires of their trainers.  Each should be required to have a certification that is NCCA (National Commission for Certifying Agencies) approved.  You should be able to easily determine if their certification qualifies by doing a quick search on the website and looking for their seal.  You also have to personally connect with your trainer.  Some trainers are more boot camp style, others are more nuturing.  What style motivates you?  Also, what your trainer says should make sense and be progressive.  After discussing your goals, your trainer should create a plan for you and be able to tell you why s/he has chosen such a program for you.  Talk about the timeline in which you should be seeing results reasonably and see what happens.  Ask questions of your trainer and me!  I'm here to help! :)

Next, we'll talk about gym cleanliness and safety.  Until next time! :)

Odds and Ends

Hi all:

Sorry for the delay in posts, it's been a crazy week.  One of my uncles passed away and it's one of three weeks in the year that is exceptionally busy at my job.  So, I'm back in action now, and just want to mention a few of my big pet peeves that are related to the health and well being of our families.  Wellness is not just about fitness, medical numbers or vitamins.  It's a total way of life.  Here it goes...

#1:  Today, as my husband and I were leaving the parking lot where were had eaten lunch, I see a woman driving through the parking lot with a young boy, maybe 3, sitting on her lap.  That's right, her lap.  Now, I understand it's a parking lot and the chance of some catastrophic high speed crash and very unlikely.  However, do people not understand the impact an airbag can have on your face, let alone that of an unsecured child sitting even closer?  Or what if someone backed into her and the kid had hit the windshield?  Airbags can deploy at speeds of up to 100mph, maybe more and deploy in vehicles traveling at speeds as low as 10mph.  Do you think that kid would have not had a broken nose, probably worse?  Anyway, we pulled up next to her and tried to talk to her.  I hope we got through to her.  She seemed completely offended that we were concerned.  "We're just driving down the street!"  Um, yeah, I think that's the point...  Normally, I'm not one to butt into people's business.  But if something had happened to that little precious boy, and I had done nothing, how could I live with myself?  Even if it happens again, at least I feel like I did something about it.  I've seen parents put a child's carrier into the backseat of their car without restraining it in any way.  And this.  Why take chances with the safety of your kids?  If you want to be well, don't.  I don't think these people are bad parents necessarily.  I think they think no harm will come to them.  Which we don't always have control over.  So please, please take all necessary precautions to keep your babies safe.

#2:  For those of you who do not live in California, we have a wonderful new law that requires restaurants to make available nutritional facts for all of their menu items.  (Which you should look at btw, the listings may surprise you!)  So first off, has their been any education about: a) how to read and understand that information or b) how to interpret that into a selection?  (This is an upcoming lesson :))  I have not seen any, but if I'm missing it, please CA residents, by all means correct me!  Ok, so anyway, on to my soapbox:  every time, and I'm not exaggerating, we go out to eat and I pick up that nutritional guide, the wait staff says "oh, you do NOT want to look at that" or "don't pick something because of what that says".  Did they all go to some anti-wellness school of waiting that teaches them that schpeel?  I'm sorry, but what difference does it make to my waiter/ess if I choose something healthy?  Are they concerned that I won't order dessert and they'll get less tip?  Are we again sacrificing the health of our community for $$?

#3:  Ok, this one is entitled "be nice to your spouse".  I try not to do this, but I'm not going to point fingers.  So, I'm going to say "I" :)  We go to a restaurant and I'm watching my weight.  So I order the healthiest thing I can find on the menu.  But there's that one thing I really want to try that is not so good.  Oh well, I'll try to ignore it. BUT I CAN'T!  Ok, I'll order it too and share it with my spouse.  Only, my spouse didn't order something quite so healthy.  And, while I really like the not-so-healthy thing I ordered, I filled up on my healthy item.  Maybe a couple more bites.  But my wo/man will finish it.  So, I leave the restaurant no worse for the wear, but my poor spouse has now ingested way more calories than s/he normally would have because I wanted to taste something else.  Nice?  Nope, I don't think so :)

So, that's the end of my soapbox for today.  I look forward to your comments and questions!  Thanks again for following!  Tell your friends and family if you are enjoying reading...

Answering your questions...

YAY!  I have questions!  And followers!  Thank you and I look forward to helping...

Plateaus
Hi, V!  Oh, the dreaded plateau!!  You  have been doing so well, losing weight, changing shape and seeing results.  And then, ...nothing.  Don't give up!

Our bodies like "homeostasis".  Your body will do whatever it takes to return itself to a low energy expenditure state.  It is this adaptation to stress that causes a plateau.  So if you do the same type of fitness routine day by day, the body will adapt and the workout will become less stressful on the body.  Thus, changes slow down or stop completely.  This is the very basic foundation of "cross training".  This means that you change up the kind of stressor on the body.  Think of a variety of things you have access to, and try to incorporate them into your regular fitness routine.

If you have been losing weight and have recently hit a plateau, here are three tips to try to kick start some new results:

• Change up your workouts.  Most often, you can increase the intensity of your workouts and start to see results again.  Also, if you do not do weight training, start.  If you do, try to increase the amount of weight you do.  Do not be afraid of lifting weights.  Women actually respond very well to strength training, and it's great for the bones.  (More on this later) 
• V, what does your current workout regimen entail?
• Get plenty of sleep.  A lack of sleep can alter hormone levels, increase stress hormones and make weight loss more difficult.  (More on this later)
• Check the diet.  Then check it again.
• Drinks can add a huge number of calories to our daily calorie intake, but do little to let our brain know that we have consumed anything. Thus, we lack "satiety" and stay hungry.  This can include protein shakes, meal replacement drinks, etc.  Watch the amount of sugar in these items, too.
• The same goes with processed and refined flours and sugars.  Have you heard the expression "empty calories"?  This basically means eating without gaining the benefit of great nutrition and satiety.  Go for brown rice, whole wheat flours, and raw sugar or honey.  Skip items with words like "enriched" or "refined".  The closer something is from coming out of the ground, the more satisfaction it will give you and hopefully the less calories you will need to consume to get and stay full.

An important thing to know, too, is how many total calories you are consuming in a day versus how many calories you are consuming.  More on the mathematics of weight loss to come...

V, I hope this helps!  Write back with the answers to the questions above and I'll see if I can help more.

Thanks for writing!!!  :)  You should follow...

A girl on a mission

Hello, world!

It seems strange to write to the netherworld, but I am a girl on a mission. So much of the health, fitness and nutrition information out there is either someone selling a "magic pill" or product, or too technical for the everyday person struggling to make a living and take care of their loved ones. So, this blog is for you, the working mom or you, the bachelor who doesn't cook, or you, the professional so stressed out all you want to do at the end of the day is order takeout and lay on the couch until you drag yourself to bed.

A little about me: I have a Bachelor's degree in Worksite Health Promotion, Kinesiology and a Master's in Exercise Science, Kinesiology. I am a certified Health and Fitness Specialist through the American College of Sports Medicine and have worked as a Group Fitness Instructor, Personal Trainer and Fitness Programmer.

So today I am setting off to demystify health and fitness in everyday life. My plan is to post new bits every couple of days. If there is something specific you would like to know about, please let me know. If I don't know, I will look it up using legitimate sources. I hope to link you to other sites where you can also find valid well researched information. So please, feel free and let me know you are out there!