Total Gym

Fitness Wisdom Wednesday: Back to the Basics Sports Nutrition

The sports nutrition companies of the world have somehow convinced athletes – and those of us fitness buffs who may not be exactly categorized as “athletes” – that they need to guzzle sports drinks, chomp down on commercially-prepared protein bars and ingest protein shake after protein shake to fuel their bodies for activity. In reality, a simple “meat and potatoes” diet can actually support an athlete’s endurance and muscle-building needs on a more natural level.

Check out this article from Nancy Clark, MS, RD, CSSD, for Active.com, who suggests athletes and fitness buffs get back to the basics of sports nutrition.

The Meat & Potatoes of Sports Nutrition

The Myth

Once upon a time, athletes used to chow on meat and potatoes. That changed when red meat got categorized as bad, “a heart attack on a plate.” (That is, until the Atkins Diet came along.) Next, potatoes got the bad rap. Potatoes, after all, have a high glycemic index. The Glycemic Index (GI) is a rating system that assigns a numerical value to carbohydrate-rich foods, based on their impact on blood sugar. The rumor goes like this:

1. Potatoes quickly elevate blood sugar (i.e., have a high glycemic index).
2. This stimulates the release of insulin.
3. Insulin causes the blood sugar to drop.
4. Low blood sugar stimulates hunger and the desire to (over) eat …
5. Potatoes become “fattening.”

Although this is not true, the bottom line is many weight-conscious athletes have stopped eating potatoes–as well as rice, pasta and other carbs needed to fuel their muscles. Read more …

Speaking of nutrition, we have an exciting announcement regarding a new “healthy” addition to this blog in the coming weeks! Stay tuned for updates.

Cassie is the Communications Manager for efi Sports Medicine/Total Gym

Total Gym Exercises: Tom’s Weekly Tip – Introducing Cyclo Trainer

“Cyclo-what?” you may be asking. Cyclo Trainer is quite a unique piece of cardio equipment and a great aerobic compliment to your Total Gym strength routine.

I introduce you to our Cyclo Trainer in the video, but in short, the Cyclo Trainer attaches to all Total Gym models and offers a low-impact, effective and time-efficient cardio workout. Watch the video and click here for more information.

Add a challenge to your Total Gym workout by incorporating Cyclo Training intervals. Do a minute on the Cyclo Trainer, then do two to three strength exercises on Total Gym. Then go back to the Cyclo Trainer and repeat these intervals two or three times.

A quick disclaimer: be sure to consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

Fitness Wisdom Wednesday: The Truth About Spot Reduction

I think we can all admit to attempting to spot reduce pesky trouble zones. Maybe it’s a muffin top, a little extra flab on your thighs or that unwanted cushion on your backside. Whatever it is, it’s annoying! But don’t assume that by doing hundreds of crunches you’ll magically eliminate ab flab … that’s a myth says our in-house exercise physiologist, Nicole Decker.

Nicole says that the notion that fat will disappear by working the muscle underneath the fat – otherwise called “spot reduction” – is a fabrication.  Exercises alone won’t magically erase fat, she adds.

“You can’t control where your body carries the fat,” said Nicole.  “The best way to lose body fat is a three-tiered approach: eat a healthy diet, do regular cardiovascular exercise most days of the week along with strength training throughout the week.” Good news is you already have your strength training equipment – Total Gym!

In fact, a regularly cited study out of the University of Massachusetts found that when men did 5,000 sit-ups in the course of 27 days they were not able to decrease abdominal fat, waist size or the size of the fat cells in the belly.

Try changing up your diet by eliminating processed and fast foods and add a few more fruits, veggies, whole grains and lean meats, like chicken or ground turkey instead of beef. You can find some great healthy recipes at www.cookinglight.com and get ideas for new Total Gym exercises on our Total Gym YouTube page.

See if this combination of a healthy diet and exercise on your Total Gym helps start to whittle away those trouble zones!

This has been your fitness wisdom for today. Got a hot topic you want us to tackle? Please leave a comment.

Cassie is the Communications Manager for efi Sports Medicine/Total Gym

Total Gym Exercises: Tom’s Weekly Tip – Side Lying Squat

Hi, Tom here! It’s now Week 6 of my rehab video series. I hope you have been able to incorporate some new moves into your own Total Gym workout.

This week I’ll demonstrate side lying squats that have helped me rehab my ankle after surgery.
Is there something you would like to see?

A quick disclaimer: be sure to consult your doctor or rehabilitation specialist before performing Total Gym exercises if you are injured or recovering from an injury.

Total Gym on TV in San Diego

We at Total Gym are on a mission to get B.O.B.s – or “Butts on Boards.” Our theory is (and it’s proven true about 100% of the time) that once you get your booty on the Total Gym to try a few exercises, you’re instantly sold on the equipment. Our B.O.B strategy is best accomplished through the press – especially TV, which allows us to show a Total Gym workout in action!

On Wednesday morning, our GRAVITY on Total Gym health club workout was featured on the KUSI-TV morning show “Good Morning San Diego.” Our fearless leader, Tom Campanaro, did an interview with KUSI fitness expert Cindy Whitmash about GRAVITY training on Total Gym as the hottest new bodyweight resistance training workout in San Diego health clubs and across the nation. No joke … GRAVITY is now offered in more than 200 U.S. cities and 22 countries. To end the segment, Cindy hopped on a unit to try it for herself. We got her sweating and created an insta-fan!

Here are some pics and CLICK HERE to watch the video!

GRAVITYMasterTrainer Nicole shows KUSI fitness expert, Cindy Whitmarsh, GRAVITY exercises on Total Gym GTS

We're live on air showcasing GRAVITY on Total Gym for KUSI viewers. That's Total Gym CEO, Tom, next to Cindy

Join our Total Gym Fan page on Facebook to see more pics from today’s TV segment. Just click on the Facebook icon under “Connect with Us” on the home page to get dialed in!