Inspiring Story of Determination

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.

Fitness Wisdom Wednesday – Dangerous Stretching?

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.

Total Gym Exercises: Tom’s Weekly Tip – Progression of Row/Biceps Sequence

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.

Tara's Friday Bite – What's the Most Important Meal of the Day?

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.

Tara’s Friday Bite – What’s the Most Important Meal of the Day?

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.

Fitness Wisdom Wednesday – Baby Mama Weight Loss

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

Total Gym Exercises: Tom’s Weekly Tip – Row and Biceps Sequence

I hope you had a fantastic 4th of July with friends and family. If you’re like me , you may be feeling the “food hangover” from too many BBQ’s this weekend.

Here’s our latest Total Gym exercise sequence targeting the upper body. Maybe this will give you some motivation to get your butt on the board – or “B.O.B.” as we like to call it – and start burning off the hamburgers, hot dogs and desserts that come along with a long holiday weekend!

What do you think of this workout? Leave us a comment.

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