WOMENS DAY STRESSES HEALTHY LIVING AND EXERCISE

National Womens Health and Fitness Day
September 26, 2012

SUE MEREDITH, BOOT CAMP OWNER: WOMENS DAY STRESSES HEALTHY LIVING, EXERCISE     (Fort Myers, September 20,2012) - If women are from Venus and men are from Mars, it follows that ladies need a slightly different workout routine than their male counterparts.   This message is all the more relevant today because the last Wednesday of September marks Women's Health & Fitness Day, an annual event that focuses attention on the importance of regular physical activity and health awareness for women of all ages.   "Women have a different musculoskeletal structure, with more body fat and less muscle mass than men, " says Sue Meredith, owner of Fort Myers/Cape Coral Adventure Boot Camp. "And because of these anatomical differences, some of their health challenges are gender-specific."   Meredith says that in order to maximize their health and keep serious diseases at bay, women should follow these three lifestyle habits:   Quit smoking: Researchers found that women who smoke have a 25 percent higher risk of developing heart disease than men. "Cigarettes are not good for anyone - so kick the habit," Meredith urges.   Eat well: Women need fewer calories than men, but they need more iron and calcium. "Find out which foods are rich in these substances and make them part of your healthy low-calorie and low fat diet," Meredith suggests.   Exercise regularly: "There is enough evidence showing that physical activity helps prevent three leading causes of death in women: heart disease, breast cancer, and stroke," Meredith says. "And, it also protects against osteoporosis, which is predominantly a woman's condition because women have lower bone density than men and they lose bone mass quicker as they age."   How does exercise help prevent these conditions? "It helps you lose extra pounds and maintain healthy weight. Being overweight or obese increases the risk of heart disease, breast cancer, and stroke," Meredith points out.   For an effective, women-friendly workout, she recommends two types of exercises.   "The best fitness program for women should include interval training, because it really pumps up the metabolism throughout the day and is a great cardio workout as well," she says. "And strength training is the most effective way to fight osteoporosis because it improves bone density, as well as muscle strength."   Do you want to further increase your chances of getting fit? Join a boot camp! A British study released last year found that women who work out with others will lose an average of 10 pounds more than those who go it alone.   "Women are more likely than men to participate in group programs because they like social aspects of working out," Meredith notes. "Plus, exercising with others who share the same fitness goals motivates them to keep going." Ladies, I ask you to make Wednesday September 26th, 2012 the day you start a new Healthy Lifestyle by doing your own P.H.F.C. (Personal Home Fitness Challenge) go outside and walk for 30 minutes, play with the family dog, or take your kids to the park. Our children need to get more fresh air and exercise today too! Some other suggestions: How many Pushups and Jumping Jacks can you do?  Get a jump rope and count how many rotations you can do without stopping or step up and down on a small step for 1 - 3 minutes. I would love to hear about your results so be sure to email them to me when you have completed your challenge and tell me how you plan to stay on track with your new Lifestyle. I'd be happy to help you start or sustain a Healthy Lifestyle.    Email: getfit@fortmyersadventurebootcamp.com  *BE SURE TO CHECK WITH YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAM.

About Sue Meredith, Fitness Expert: Sue Meredith, an avid fitness enthusiast for 13 years, is a NESTA Certified Adventure Boot Camp Instructor and Certified Personal Fitness Trainer through World Instructor Training Schools. She also holds Certificates in Nutritional Concepts and Nutritional Strategies for Performance. She can be contacted at getfit@fortmyersadventurebootcamp.com or 239-220-2269 and is available for media interviews on a wide range of topics related to health, wellness and fitness.

Midlife fitness staves off chronic disease at end of life

Midlife fitness staves off chronic disease at end of life

Why can't I lose weight?

Why Can’t I Lose Weight?

Losing weight and burning fat DOES NOT have to be a losing battle!  You have more control over it than you think.
Small tweaks can make a BIG difference.

Here are a few reasons why you’re not seeing the results you’d like:

You’re not strength training. Often, people who are not losing weight don’t do strength training. The more lean, sleek muscle you have, the faster your resting metabolism is because muscle is the body’s most metabolically active tissue.

You’re not exercising in a way that forces your body to adapt. The adaptive response requires energy; it raises your body’s energy needs. The body will then dig into stored fat for this energy.
If you’ve been strength training and the weight hasn’t been coming off, it may be because you’re not doing much more than merely going through the motions.
There’s the story of a heavy-set woman who was doing body weight squats.  A trainer waltzed over, knelt beside her, said “Hi” with a smile, then handed her two 10 pound dumbells (one for each hand).
The woman’s mouth fell open, but the trainer said, “You’re going to do eight reps of your squats but this time you’re going to hold a 10 lb dumbbell on each side.”
“I can’t do it with that weight!”
“Oh yes you can. Trust me. You’re going to complete all eight reps.”
The woman said her goal was to lose weight, but nothing was happening despite regular workouts. She began her squats, and it wasn’t easy. She had to fight her way to the eighth rep, but she completed eight full repetitions.
The trainer said, “Now that’s the way every set should feel. Apply this effort level to all of your sets for every exercise. You won’t lose weight if you keep doing something your body is efficient at. You must do something that forces you to struggle. Struggling begets weight loss.”
A month later the woman reported having dropped an entire dress size.
Moral of this true story: Exercises that require you to push harder will burn fat and spark weight loss, especially when paired with sensible eating.

You eat mindlessly. Every little sample and nugget counts. One tablespoon of gravy is 100 calories. A “little bit here and there” adds up.  Avoid eating when you’re focused on other things, such as watching TV or you’re on the computer.

You drink diet sodas. Artificial sweeteners often trigger hunger.

Too many processed foods. These trigger hunger, and too much white sugar and high fructose corn syrup will get stored as fat.

You skip breakfast. Breakfast, even if it’s only a cup of yogurt, tends to tame later-day appetite. Skipping it can make you feel entitled to overeat later on.

You hold onto the treadmill. This has got to be one of the most weight-loss-sabotaging habits out there. The body has absolutely no reason to burn more fat in response to make-believe walking.
Instead, pump the arms and get winded to force your body to adapt. Remember, the body won’t adapt to something that it’s very efficient at doing (e.g., walking while holding onto something for support).

You don’t do HIIT: high intensity interval training. This form of cardio blasts fat.

Inconsistent exercise habits. Regular exercise means the difference between success and failure.  Even if you’re doing everything right in the gym, consistency is the MOST important thing.

Poor sleeping habits. Research shows that under six hours of sleep and over nine are strongly linked to excess body fat.

Too much daytime napping. Excessive inertia means a slowed metabolism to accommodate it.
Before you blame your parents and grandparents for having “the wrong genes,” review your lifestyle habits to find out what can be modified to promote fat loss.

GIVE TONING SNEAKERS A BOOT

 

(Ft. Myers, July 23) – When it comes to exercise, it is important for consumers to be aware of fake product claims. Take “toning” sneakers, the ones that allegedly burn more calories than “regular” athletic footwear, while firming up butts, legs and calves.

“These sneakers can cost as much as $250, but there is no credible proof that they provide a better workout than cheaper models,” says Sue Meredith, a personal trainer at Fort Myers/Cape Coral Adventure Boot Camp. “Unfortunately, the advertisement misleads many people into believing that by merely walking or running in these shoes, they will get in shape. But that’s certainly not the case.”

Sports and fitness experts are debunking manufacturers’ promises that these shoes will deliver better results than ordinary workout sneakers. For example, the American Council on Exercise (ACE), a non-profit organization promoting safe and effective physical activity, concluded its recent study into this special footwear by saying that “there is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone."

Sports experts at John Hopkins University School of Medicine and the American Academy of Podiatric Sports Medicine also say toning shoes offer no benefits.

“Unfortunately, many consumers continue to be duped into spending quite a bit of money on this product which doesn’t live up to its hype,” Meredith notes. “People should keep in mind that when it comes to effective exercise, there are no shortcuts, gimmicks or Magic Pills.”

Meredith also points out that, due to its special design features such as rounded soles, people with balance problems can be at risk of falling down while walking or running in these shoes.

“Any piece of athletic equipment that can make you prone to injuries should be avoided,” she says. “Exercise should be not only effective but also safe. Remember: physical fitness must be good for you, rather than harmful.”

And while it is true that people should wear comfortable and well-fitting shoes while working out, “there is no need to buy expensive “Magic” footwear or believe that a pair of shoes will help them tone and firm up any part of their body. That just doesn’t make sense,” Meredith says. You should however, be sure to be fitted with the correct shoes for your foot type. Your local athletic shoe store, like The Run Shoppe in Cape Coral on Del Prado can help you pick the right shoe for the right job. You need to have your feet checked for things like high or low arches, do you stand on the inside or outside of your feet. The correct shoe support for your feet will make all the difference in the world. Incorrect shoes can cause foot pain, knee pain or back pain. So don’t go for just any athletic shoe, get the correct fitting, safe shoe.

The only way to fully benefit from exercise is to have either a regular total body workout or – depending on individual needs - a routine that focuses on specific fitness goals, such as increased endurance, weight loss or increase muscles.

“Instead of shelling out hundreds of dollars for useless and potentially dangerous shoes, people would get much better value and results by using that money to hire a personal fitness instructor,” Meredith suggests. “This way, they will not only receive top-notch physical training tailored to their specific needs and goals, but also make sure they exercise safely and healthily.”

Give Toning Sneakers a Boot

The "Dog" Days of Summer

THE "DOG" DAYS OF SUMMER: WHY SOME BARBECUE FOOD IS THE PITS

(FORT MYERS, FL July 9, 2012) - The Fourth of July marked not only America's Independence Day but also - as crazy as it sounds - the International Hot Dog-Eating Contest. This year's winner, a California man, scarfed down 68 hot dogs in 10 minutes.
If you are impressed by this record, read this: in a mere 10 minutes, this contestant took in almost 20,000 calories, more than 1,150 grams of fat, over 400 grams of saturated fat, and 48,300 milligrams of sodium!
Do we even need to tell you what is wrong with this picture?
True, this is an extreme example of a very bad judgment call and most of us will, hopefully, never consume such a whooping amount of calories, saturated fat, and sodium in one sitting. But if you do happen to over-indulge on the typical barbecue fare this summer, you should be exercising to burn off all those weight-piling calories and artery-clogging fat.
"This may not be the kind of news you want to hear in the middle of the cookout season, but the traditional barbecue foods are not exactly weight and health-friendly, even if you don't swallow 68 hot dogs in 10 minutes," says Sue Meredith, a personal trainer at Fort Myers Adventure Boot Camp.
She points out that greasy dogs and brats, hamburgers on a bun, and mayo-based coleslaw and potato salad add up to a lot of calories and saturated fat. Add a six-pack of beer and sugary sodas, and you have a nutritional disaster on your hands - without even mentioning desserts like ice cream or s'mores.
"Not only does this kind of food, if consumed regularly over the summer months, pile on pounds, but it can also put you at a higher risk for some serious medical conditions such as obesity, diabetes, and heart disease," Meredith notes. "And consuming large quantities of processed meats such as hot dogs and brats, has been shown to increase the risk of colon and pancreatic cancer."
So can you still enjoy summer cookouts, while protecting your health and weight?
"Definitely," Meredith says. "You just have to make smart nutritional choices. And, don't forget to exercise regularly, so you can burn off all the calories and fat before they do any serious damage."
Suggestions:
Be a pit master: For a healthier cookout, opt for a skinless chicken breast or lean fish, and grill some vegetables as well.
Crunch the numbers: Keep tabs on calories, as well as fat and sodium content you are consuming.
Move it: This part is very important. Even if you eat a reduced calorie, low-fat diet, you need regular exercise (and more so, if you eat a lot of above-mentioned unhealthy food).
"Ask your trainer which exercises are best at burning off all those extra calories and fat," Meredith suggests. "But be warned that even a great workout may not totally offset poor eating habits, so you really should be careful what you consume this summer."

How to Achieve Your Goals

I write to you today about Goals. We all have them, but sometimes it is hard to know what path to take to get started. So I hope the article below will give you a little Encouragement, Motivation and Drive to get you started to achieve all you wish to acomplish in life.  

You see, I have a goal to help women in Lee County Florida achieve Health, Wellness, Confidence and Happiness.  So I ask you to stay tuned for great news spreading to the Cape Coral area Very, Very soon! Fort Myers is already experiencing this fantastic Adventure and now, Cape Coral.... 

It's Your Turn! 

Stay Tuned or you can email getfit@fortmyersadventurebootcamp.com and say

" I want to know the BIG News" and you will be updated to your INBOX!  

How to Achieve Your Goals

Each person has goals, regardless of the size, which is why they strive to reach these, depending on their own capabilities and resources. If you truly want to become successful, you need to have the right attitude and mindset to achieve. There are several ways to do this and you may be surprised that you had everything you needed all along.

Importance of Visualization

The goal starts from within. You need to have full desire and passion over the things that you want to achieve. This way, you will constantly store the thoughts and ideas in your mind that will lead to success. If your desire is weak, the results and the paths to success will also be weak or delayed. The primary step is to create dreams. You may take a pen and paper and list down the items that you want to do. Visualize yourself being successful in your objectives. The attitude of the mind is highly important to subconsciously control your actions towards the achievement of your set goals. You can keep pictures of things to help you visualize. Try surfing the internet and look for the right images that will put you on the right track. You may want to consult a professional to help you visualize if you have difficulty.

Creating Your List

Next, you need to create a list to achieve your goals. It is vital that you create the action steps that will ultimately lead to your main goal. For example, if your goal is to get rich, you have to set steps such as saving money, investing, working extra hours, building connections, etc. It is always recommended to make your list more specifically, such as writing down "To earn 1 million dollars", instead of just "Being rich." You should also be specific about the action steps. You can write down "Save 10 dollars every day", instead of just "Save more" or "to save ten dollars a day, I will take my lunch instead of eating out." You should also create a time line wherein you can finish tasks right on schedule. You will avoid the hindrances if you push yourself more by setting deadlines.

Post Your  Goal List

Post your goal list where you will see it everyday, even a couple times a day.Post them on the bathroom mirror so you will see them when you get up first thing in the morning. Post them on the refrigerator so everytime you reach for something inside, you will see your goals before the door opens. Post your goals on the door you use most to exit the house, this will get you thinking and planning on your ride to work, dropping the kids off at practice or the trip to the grocery store. Post your goals next to your computer at work or near your phone so when you look down, you will have motivation to keep plugging away. Post your goals on your alarm clock so when you set it at night they will be one of the last things you read. Remember, the mind is a powerful thing. If your goals are the last thing you read before going to sleep, you concious mind will take this in and may keep you on track and keep you looking forward.

The Right Attitude

You need to have the right attitude that will help you stick to your goals. The most important are consistency, patience and discipline. Consistency describes the work you put in to achieve the results you've always desired. Patience talks about waiting for the right opportunity and persevering despite some disappointments. Discipline means giving up some immediate gratifications so you can get bigger and long lasting benefits in the end. You can practice the right attitude by talking to very successful people and finding a partner who can motivate you during times of trouble. It is important that you check your list every now and then and make the necessary adjustments over time. Changes may occur but you have to stay with the goal, even if the plan is flexible and altered.

BONE UP ON EXERCISE AND CALCIUM-RICH FOODS

(FORT MYERS, FL June 28, 2012) - Talk about confusing news! A few days ago the media reported about studies showing that the combination of calcium and Vitamin D supplements may extend life, in addition to preventing osteoporosis.
But just last month, other reports indicated that calcium supplements could be linked to an increased risk of heart attacks.
Given such contradictory information, what is a befuddled consumer to do?
"This happens so often - one study refutes the other and you don't know which research is more credible," says Sue Meredith, a personal trainer at Fort Myers Adventure Boot Camp. "When it comes to health matters, ask your doctor for guidance."
Whatever advice you get from your physician, don't forget that osteoporosis is a serious and potentially disabling condition that can cause severe fractures. With or without calcium supplements, you need to be concerned about preventing what is commonly known as the "brittle bone disease."

And if you think that only women should worry about their bones, think again. While osteoporosis is more prevalent in females, according to National Osteoporosis Foundation one in four men over 50 will break a bone due to osteoporosis.

"Clearly, both sexes are at risk and should be focusing on prevention, because a fracture in adulthood could not only affect your mobility and general function, but also cause damage to blood vessels or nerves, as well as infection of the bone or surrounding tissue," Meredith notes. "You certainly want to do everything you can to avoid these complications, so preventing osteoporosis in the first place is a must."

Two of the most effective ways to achieve that are physical activity and calcium-rich diet.

What is the best exercise for osteoporosis prevention?

It's the kind that "stresses" your bones, Meredith notes.

"Normally, you think of 'stress' as unhealthy, but we are not referring to the emotional kind that can lead to anxiety and depression," she says. "We are talking about exercises that put weight on your musculoskeletal system, boosting your bone mass and density."

Two types of workouts that will strengthen the bones and the tissue around them are resistance training and weight-bearing exercises.

"When you are working against the weight of another object, whether it's dumbbells or your own body, you are not only boosting the density of your bones, but also improving muscle strength, joint stability, balance and coordination, so that you don't fall down and suffer a fracture in the first place," Meredith says.

Since some of the most common fractures are to the hip, spine, arm, leg, ankle, pelvis, and hand, exercises that work all the major muscle groups can be very beneficial.

"If you are not sure what's best, ask a fitness professional for guidance," Meredith suggests. "This way you will not only get an effective workout, but will also make sure that you exercise safely - a major concern if you already have osteoporosis or have suffered fractures in the past."

Meredith also suggests a calcium-rich diet along with the fitness routine. "Low-fat dairy products are great, but if you are lactose intolerant, dark, leafy vegetables, fish such as sardines and salmon, tofu, soybeans and nuts should be a real boost to your bones."