China – a country of over 1 billion people and under 7,000 health clubs. What’s wrong with this picture?

Bao (GRAVITY distributor), Tom and Xoijing at China Fit conference

Let’s put this in perspective:  There are 3,500 clubs in California and 20,000+ clubs in the USA with 330 million people!

However, China’s fitness market is still in it’s infancy stage and with the trainer base growing, there is a lot of room to move. Total Gym is ready to grow with it!

Talking with many people while I was in China last week for the China Fitness 2010 convention, I heard the same story emerging:  Clubs in China are mostly in the business for money and could focus more on the quality of service to the member. Clubs are cutting prices and creating major competition so they are loosing money and not buying new equipment.

The fitness movement here is similar to what we are seeing in America, which is movement into the small box and studio space. The good news is the trainers in China who experienced our GRAVITY on Total Gym education LOVED it!!

Unfortunately, the China Fitness exhibit floor was dead and all the companies have told our Total Gym distributor that they may not be back next year. All of the big companies had small booths, and I also found they’re experiencing a lot of local knock-off competition.

On a more positive note, here are a few short videos from our GRAVITY on Total Gym demo at the convention led by Italian GRAVITYMasterTrainer Matilde Demarchi:

Those are my thoughts from China. Do you have any thoughts on this topic? Leave your comments below.

JayDee Cutting III, MBA, is a GRAVITYMasterTrainer

My passion in life is fitness, but golf is a close second. I picked up the game at the ripe old age of two!  I started lifting weights for sports performance at age 12, but it took the last 17 years living my passion as a fitness professional to figure out the most important component to improve my golf mechanics – flexibility!

For a lot of us fitness fanatics who love to put our bodies through energizing, blood pumping, heart pounding workouts, stretching is like flossing: we know it is good for us and we should do it consistently, but it’s often forgotten. My opinion about why we don’t stretch enough is the lack of instant gratification, which our society can’t seem to live without. With resistance training, we feel the pump, the effort exerted and we have that sadistic soreness the next day, which tells us we actually worked something. With cardio, we feel the heart instantly pump harder, our breathing picks up and we start sweating within minutes. With stretching, well – it’s just not sexy! But maybe if you and your clients are armed with reasons why it will improve your golf swing, you’ll give it a shot and make it a regular part of your workouts.

Look at the pros. Some are strong and it’s apparent they work out; but the majority is of normal strength. And then there are plenty of guys and gals who can hit the ball 300+ yards who, if not for their golf spikes, might be blown away by a heavy gust of wind! However, they ALL are extremely flexible and have good timing – two components that are highly correlated and essential for solid golf swing mechanics.

Case in point:  Tiger Woods. He has put on 30 pounds of muscles since he left Stanford; however, his previous swing coach, Butch Harmon, stated, “… [Tiger Woods] hit it farther when he was wiry…” In addition, Tiger’s physical therapist, Keith Kleven divulged that Tiger’s golf and workout sessions begin with 40 minutes of stretching and core work. Kleven has also been recommending Pilates to golfers since 1975, before the mind/body practice became mainstream in the fitness world. Good Pilates repertoire usually consists of an equal amount of lengthening and strengthening the muscles, and of course, core work.

So, if you love golf but still like to strength train like I do, just remember the flexibility component. Be sure to use a lengthy rest time between sets to stretch the muscle you just worked. I like to use Total Gym GTS for this purpose. Here are a few stretches I like to do:

As soon as I complete a chest exercise, I stand up and use my own bodyweight to passively open up the chest, breathe and relax.

Or after a pull-up set, I use the Total Gym and the weight of my body to open up the lats.

And finally, I LOVE the leg pulleys for opening up the hamstrings and hips (and as you can see, I can slip in some abs while stretching!). If you don’t own leg pulleys, buy them! It’s an investment your hamstrings, hips AND your golf swing will LOVE.

And for best results on the course, make sure you take some time to stretch your hips, shoulders and spine. You’ll get more distance, improve your accuracy and prevent injury.

Hit em’ straight!

Feel free to contact JayDee at CuttingEdgeWellness@san.rr.com or check out www.NiceDogYoga.com. JayDee’s CoreGolf Fitness DVD, produced by Total Gym’s own Brian Rose, is due out this August.

This is the final video in my rehab series. I recruited GRAVITYMasterTrainer Nicole to help show the progression of pull-ups on Total Gym PowerTower. Watch to learn how to progress with your “plyometric pull-ups” unique to Total Gym only.

I wanted to briefly recap my rehab for my left ankle, which started with exercises on Total Gym, as you’ve seen, including lots of stretching of the ankle and calf for that ever-shrinking left calf. Today, I incorporated vibration training on Total Gym Zen Pro, one of the new Vibration Training Platforms. First thing I noticed was the added ankle flexibility while squating on the platform. It was a nice feeling doing calf raises while on the Zen Pro and I felt a nice loose sensation in my lower body. More to come on my vibration training…

Enjoy the video and your weekend!
Tom C

Always consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

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Summer is heating up and that means so are the bar-b-ques!  We all know that grilling can be a fun and flavorful way of cooking, but it can also be one of the healthiest. If you keep just a few things in mind you can make each bar-b-que safe and delicious for your entire family!

There have been some recent studies that have linked grilling to the production of cancer causing agents called Heterocyclic Amines (HCA).  Basically, these HCA’s are caused when meats come in direct contact with intense heat and flames. Typically the parts of the meat that become the hottest and char are the fattier parts. So choosing leaner cuts will greatly reduce these carcinogens as well as increase the heart health of your meal.  It has also been shown that marinating your meats can reduce the formation of HCA’s. Specifically, creating marinades with fresh herbs, citrus juices and olive oil has been shown to reduce these carcinogens by up to 99%. As luck would have it, this is also a delicious and healthy way to add flavor!

There are certain tools that are essential to a healthy cook-out. If you are using a charcoal grill, skip dousing the briquette with chemical-filled lighter fluid and try using a Chimney Starter. You simply fill the chimney with charcoal and newspaper. Light the newspaper and in about 20 minutes you have perfectly heated briquettes without the anxiety of building the perfect pyramid or cursing the wind! I also recommend getting a Grill Basket to cook chopped vegetables that might fall through the grill rack or delicate foods such as fish or tofu.

Finally, while we typically associate grilling with steaks, burger, hot dogs, etc., there are many other foods whose flavor is enhanced by the bar-b-que. One of my absolute favorite summer treats is grilled pineapple!  I simply quarter the pineapple and remove the core. Then I squeeze fresh lime juice over the pineapple and place it on the grill for about 5 minutes. Finally, you can garnish with a little honey or agave and serve warm and delicious!

Happy grilling!

Tara Coleman www.taracoleman.com

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She’ll be guest blogging twice a month with “Tara’s Friday Bite.” Leave us your comments with ideas for future topics or email Tara directly at tara@taracoleman.com.

Who can do pull-ups??

One of the best upper body exercises is the pull -up, but not many people are able to do them using their full body weight.

Total Gym allows you to unload your body weight using the incline plane so you can do higher-repetitions of pull-ups that you can’t do on a static pull-up bar in the weight room.  Do these exercises with your Three-Grip Pull-Up Bar attachment for your Total Gym 14000 or 26000 (for Total Gym XLS accessories click here), or your Total Gym GTS or PowerTower model with folding LAT bars.

Check it out!

Talk about inspiration, dedication and GOAL setting!!! This story comes out of Project Walk, a San Diego nonprofit that offers intense exercise-based recovery programs for people with spinal cord injuries.

Total Gym has been a major part of the fantastic work Project Walk is doing for spinal cord injury patients. We are fortunate to have them right here in our own backyard. What a dedicated group!

Can you imagine one day you are whole and the next you are unable to walk? This is what happened to Kendell Hall from Dallas, TX. A bad car accident left her paralyzed from the neck down. During the last three months at Project Walk, Kendell has regained movement in her upper body and is now doing load bearing exercises to help her regain strength in her legs.

Check out Kendell as she goes along her very challenging life road. Here she is doing squats (unassisted) on Total Gym at Project Walk:

Project Walk does not accept insurance so clients must actively fundraise to pay for their rehabilitation. If you would like to donate to Kendell’s cause, visit www.help-a-fwend.com.

Ahhh stretching…the one thing we know we should do but don’t often spare enough time for while we’re rushing in and out of the gym, or on/off your Total Gym at home! We barely make enough time for exercise – how are we supposed to squeeze in stretching? You’ve also probably heard conflicting advice on when is the best time to stretch: before or after a workout? Well, the quick and dirty of it is that stretching is important, so make the time!

According to the American Council on Exercise (ACE), recent research shows that stretching before a workout when your muscles are cold could be dangerous. And for those of us that only remember stretches that we learned in high school P.E. class could be hurting ourselves with prehistoric, static stretches! In fact, research shows that holding a stretch without movement before exercise could lead to muscle strains and pulls.

Click here for more information about safe stretching from the fitness experts at ACE.

The unique thing about Total Gym is it’s the only machine where you can both stretch AND strengthen muscles while you’re working out. Watch the video below to see sample stretches on Total Gym. Our experience in the rehab market over the past 35 years tells you we know a thing or two about safe stretching:

Cassie is the Communications Manager for efi Sports Medicine/Total Gym and a published fitness writer. Her “Fitness Wisdom Wednesday” posts appear twice a month on Total Gym Inside. Leave a comment below with suggestions for future posts.

Now the ability for you the user to modify the resistance WHILE you are working out! We call it the Total Gym PowerTower. Those of you who are used doing the natural movements on Total Gym and then stop to make a manual change to the resistance level on the tower will love this!!! And for the trainers who love to keep your clients moving with the ability to modify their resistance can do it with a flick of the switch. AWESOME!  Tune in.

Tom

Always consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

It is not necessarily breakfast as commonly perceived (although it’s a very important meal, too, so keep eating breakfast and thank your mother for teaching you such good habits!). It’s actually what you put into your body the hour after you work out; often called the “Power Hour” or “Golden Hour.” But why is this meal and, more specifically the timing of it, so important?

When you work out the first source of energy that you use is your short term energy stored in your muscles and liver. This is called glycogen. Glycogen is your “flight or fight” energy. Historically speaking, this would be the energy that you would use to run away from dinosaurs; now it’s the energy that allows you to swerve out of the way of the guy driving while texting or quickly grab your kids as they chase their ball into the street. You deplete these glycogen stores during a vigorous workout. Since this is such a critical form of energy, the 30 to 60 minutes after you finish your workout becomes prime time for your body to refuel its glycogen stores. If you refuel these stores properly, you will notice an improvement in your recovery, better appetite control for the rest of the day and more energy for your next workout! The best and most efficient way to refuel these stores is with a meal based in carbohydrates (sprouted or whole grains, etc.) and containing a serving of protein (lean meat, eggs, peanut butter, etc.).

Here are some examples of quick bites to grab immediately after working out:

• Chocolate milk
• Peanut butter and jelly or peanut butter and honey sandwich
• Eggs and toast
• Stir-fry with brown rice and a lean protein (i.e., chicken, tofu, etc.)
• Turkey sandwich on whole grain bread.

For some people the idea of eating after working out makes them feel nauseous. For those people or others on the go, there are some great pre-made recovery drinks and protein bars that you can find at your local sports performance store. When choosing a bar or drink look for a 4:1 ratio of carbs to protein. For instance, if the label says it has 24g of carbohydrates it should have around 6g of protein.

One final note:  Notice I said that you deplete your glycogen stores after a “vigorous” workout. Although all exercise should be applauded, the post-workout recovery meal applies primarily to a 45-minute or longer session where you are working up a good sweat. So make sure to plan a few minutes after your toughest workouts to refuel with some good food. You earned it!

Tara Coleman, Clinical Nutritionist

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She’ll be guest blogging twice a month with “Tara’s Friday Bite.” Leave us your comments with ideas for future topics or email Tara directly at tara@taracoleman.com.

Maybe it’s just me but lately it seems like everywhere I turn there’s a pregnant lady. They’re in the grocery store, at work, in the airport … I think there’s something in the water! Sometimes I wonder if it’s me approaching my thirties (the “baby-making decade” I call it) or if Hollywood seems to have an influence on this so-called “baby boom.” Don’t get me wrong, pregnancy is beautiful but there seems to be a lot of it going around!

Becoming a new mom is a joyous occasion; the extra weight, however, is not so joyous. Here are some tips for dropping the baby weight stat! Guys – you can heed some of these tips. Men are prone to gaining a few sympathy pounds through their spouse’s pregnancy. When their wife eats, they eat!

Got baby weight? Try these post-pregnancy fitness tips

Simple movements can help jump start weight loss

With constant feedings, diaper duty and limited sleep, exercise may be the last thing on a new mom’s mind.

However, a new baby isn’t an excuse to be lazy. In fact, exercise can do wonders for a new mother’s mind and body – it can encourage weight loss, higher energy levels and stress relief.

Read more: http://www.sdnn.com/sandiego/2010-03-08/lifestyle/got-baby-weight-try-these-post-pregnancy-fitness-tips#ixzz0sww84Rdi