Total Gym

Total Gym Weekly Workout – Kiss Your Gut Goodbye!

Healthy New Posts From “Fytness Fanatik” Amanda Lynn Hare!

New Total Gym Inside blog contributor Amanda Lynn Hare is a Total Gym user since 1998. Amanda Lynn is here to share her enthusiasm for healthy, fit and fun living.

Keep your gut in check this holiday season with Amanda’s favorite core strengthening exercises! Benefits include: a tighter midsection, stronger core (trunk and back) and improved posture!

Amanda suggests completing 10-15 reps of each exercise below (depending on your fitness level):

* Pullover crunch with legs in table top position

* Ab crunch with SCRUNCH (Now 50% Off! Click here)

* Crunch with hamstring curl using the Folding Foot Holder (standard on Total Gym Sport, GTS and PowerTower) or the Wing Attachment for XLS

* Crunch at higher incline (no hamstring curl)

Year-End Blow Out Sale! 50% Off Accessories!

Year-End Blow Out Sale!

Accessorize for the New Year and expand your Total Gym training repertoire.

Now through December 31, get 50% off ALL Total Gym Accessories.

Enhance your and your clients’ workouts with popular accessories like the SCRUNCH, Press Bar and Leg Pulley System!

Purchase by December 15 for delivery by December 24.

Fitness Psych – Exercise Addict?

Michael R. Mantell, Ph.D.

Whether you exercise on your Total Gym at home, in a local health club or pound the pavement outside, admit it–you love it. Well, there’s love of exercise and then there’s too much love of exercise, the kind that appears to lead to compulsive behaviors.

Neurotransmitters and the brain’s reward system, including dopamine (or the “high” that drug addicts crave), play a critical role in the brain chemistry of those who appear to be “addicted to exercise.”

Is there really such as thing as “exercise addiction?”
Not formally, but it is a catchy phrase. Dr. William Glasser first used the term in 1976 when studying long-distance runners, and to date there is still no real agreement on whether people are genuinely “addicts” when it comes to exercise.

It’s been estimated that 1% to 8% of gym goers behave in ways regarding exercise that are similar to the way drug addicts act in relation to drugs, and some believe that 50% of those with clinical eating disorders are actually “dependent” on exercise as a way of dealing with feelings or emotions or to maintain self-esteem.

Signs of exercise addiction
Exercise addicts typically have low self-esteem and poor self- and/or body-image problems. Stress, anxiety, depression and/or anger can be the reason someone goes overboard on exercise. Here are some behavioral indicators of what some consider “exercise addiction:”

• Constant preoccupation with exercise throughout the day
• Never taking a day off even when injured or ill
• Feeling anxious and guilty if one misses an exercise session that “must” be made up
• Food choices based only on exercise, working out isolated from others
• Taking time off from work or school to exercise
• Lying about exercise
• Conflicts with friends and family arise due to the amount of exercise one does
• Using the amount of exercise one does as the basis for self-esteem that day
• Finding no pleasure in exercise but driven to do so anyway
• Never being satisfied with the exercise one has done

The thinking patterns of exercise “addicts” runs counter to healthy, rational thinking. For example, they believe, erroneously of course, “I either run an hour or it’s not worth it at all.” Or, “People who don’t exercise are fat.” Or, “I only feel good about myself when I exercise, so if I exercise I’ll never be depressed.”

These folks need a compassionate, judgment-free coach who won’t argue, embarrass or criticize, but will continually meet to move past their common resistance to discuss underlying issues. Some may require additional assistance from mental health and medical professionals, particularly when this behavior is related to an eating disorder, which is often the case.

Reasonable training with Total Gym
One of the most attractive aspects of exercising on a Total Gym is the integrated full-body workout one can get in a reasonable amount of time. Those with disordered or obligatory devotion to exercise will spend more than 2 hours per day, seven days per week exercising, far beyond what is considered “normal” or necessary. It takes over their lives.

For the rest of us who are healthy exercise and Total Gym “enthusiasts,” getting into healthy shape, maintaining fitness and creating positive emotional wellbeing can all be achieved with reasonable commitments to consistent full-body workouts as prescribed in the Total Gym DVDs, training programs and on-demand exercise videos that are available on TotalGym.com.

Follow Dr. Mantell on Twitter @FitnessPsych.

 Michael R. Mantell earned his Ph.D. degree at the University of Pennsylvania after completing his M.S. degree in clinical psychology at the Hahnemann Medical College, where he wrote his thesis on the psychology of obesity. He has served as Chief Psychologist of Children’s Hospital and Health Center of San Diego, and created and led the nationally recognized Psychological Services and Employee Assistance/Wellness program for the San Diego Police Department. He is a member of the Sports Medicine Team at The Sporting Club in La Jolla, California, maintains a private clinical practice in La Mesa, California, and writes and speaks for the American Council on Exercise.

Total Gym “Fit Before Feasting” Workout

You know you’re going to do it. The turkey, stuffing, candy-coated yams and butter drenched rolls – it’s all too decadent to avoid! You’re going to indulge on Thanksgiving; it’s tradition!

To help counteract the calorie-laden Thanksgiving meal, we’ve put together a full-body Total Gym “Fit Before Feasting” workout! Warning:  Feeling this good may cause you to make healthier food choices come turkey time!

Try to complete 10-15 reps of each exercise demonstrated below in 2-3 sets.

Cardio Pull - A great compound exercise to warm up the upper and lower body.
Cardio Pull

[Unhook cable pulleys from glideboard]

Squat Progressions - From single to double leg, to plyometric squats. You’ll feel the burn! Squat Progressions

[Attach cable pulleys to glideboard]

Flys and Curls - Sit laterally to perform single art chest flys and bicep curls.
Seated Lateral_Single Arm Chest Fly-Lateral Biceps CurlsAdvanced Cable Work – High-level progressions for shoulders, arms, chest and back, with recruitment of core stabilizers. Advanced Upper Body Cable Sequence

[Detach cable pulleys from glideboard and add/engage foot holder]

Hamstrings and Abdominals - Get an optimal stretch and flexion for hamstrings, while maximizing abdominal involvement
Upper Extremity Progressions

[Remove/disengage foot holder]

Sprinter Start – Explosive leg exercises that mimic a sprinter’s start to torch calories!
Sprinter Start

Four Ways to Navigate Thanksgiving Healthfully

Tara Coleman www.taracoleman.com

Healthy nibbles from Clinical Nutritionist Tara Coleman

I can’t believe it’s the holiday season once again! It seems like just yesterday I was writing a blog post about this topic. This year, I have some tip for you to enjoy your Thanksgiving meal without paying for it through 2012!

Consider making exercise a pre-Thanksgiving tradition. Burning calories before diving into your Thanksgiving meal will not only create a calorie deficit for the day, but it will also make you feel healthier and less prone to overindulging. The winning combination for weight loss is simple: eat less and exercise more! Make an effort to get on your Total Gym for 20 to 30 minutes to burn some calories before your Thanksgiving feast. Check out Total Gym Exercises for on-demand, trainer-led workout videos to spice up your routine!

Eat breakfast. The idea of eating less to save on calories before Thanksgiving can backfire on you. You’ll be ravenous by the time Thanksgiving rolls around and likely to shove anything that you see in your face! Eating a small meal in the morning will help control your appetite so you’re less prone to eat in excess later – and more likely to make smarter food choices at Thanksgiving. Make a healthy breakfast that includes protein and fiber to keep you fuller longer. A sample breakfast may be an egg on whole wheat toast or a bowl of fiber-rich, whole-grain cereal with low-fat milk.

Don’t be afraid of seconds … or thirds. The typical plate full of Thanksgiving food is one of the most impressive balancing acts known to man (as in balancing to keep it all on the plate)! This year, start with a small plate with small portions. When you are done, if you are still hungry go back for more. I promise the food will still be there! You will find that both the act of going back and not having to be pressured by the “clean plate club” will help you cut down on your portions without even noticing.

Mix in some fresh veggies. Most of the vegetables on Thanksgiving are in casserole form or hidden under heavy sauces. This year, make your favorite green bean casserole but also sauté some fresh green beans. Take a smaller amount of both. You will get your casserole fix but also benefit from the nutritional benefits of eating fresher veggies! 

Remember, Thanksgiving is just ONE day. It does not start on Wednesday night and end on Monday morning, and it certainly does not last until January 1^st! Your body knows how to handle a single overindulgence but your body cannot handle it when overindulgence turns into days and even months. Enjoy your Thanksgiving meal with your friends and family and then get back to the way of eating that makes you the healthiest and happiest!

Remember to listen to your body. If your stomach is saying it can’t take anymore, it’s best to stop while you’re ahead. You will feel better for it.

Happy Thanksgiving!

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She blogs 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.

Ask Dr. Salada: Can Exercise Help Get my Blood Pressure Down?

Q:  I just saw my doctor and my blood pressure was found to be “borderline high.” What does that mean and can exercise help get my blood pressure down?

A:  High blood pressure is very common, especially as we age. If left untreated, high blood pressure could lead to strokes and kidney disease and can contribute to cardiovascular disease, which can lead to heart attacks.

Hypertension, also known as high blood pressure,  is defined as blood pressure that is consistently found to be higher than 140/90. Recent research has determined that the best range for blood pressure is actually 110-120/70-80. If your blood pressure is higher than the range mentioned above, you should meet with your doctor as soon as possible to discuss your options and to determine whether or not it is safe to exercise.

Lifestyle management is key to lowering blood pressure, such as achieving and maintaining a healthy weight, limiting sodium in your diet to less than 2000 mg in a day, limiting alcohol to less than 2 ounces per week and doing regular cardiovascular training. Studies have shown that individuals, who spent a total of 150 minutes exercising per week in equally divided increments, were 14% less likely to develop coronary heart disease. In fact, just 15 minutes a day of low intensity activity can decrease mortality and lengthen your life!

The best plan is shoot for a minimum of 30 minutes of aerobic activity on most days of the week. Stay away from heavy weight training until your blood pressure is better controlled as it can actually aggravate hypertension by raising the resistance of blood flow through your muscles. Total Gym users with high blood pressure – stay at a lower incline level to continue to strengthen and stretch muscles at a lower intensity. If your blood pressure remains elevated beyond the ideal ranges after being consistent with lifestyle changes for 4-6 weeks, you should meet with your doctor to discuss what other options are available to you in order to maximize your health.

Exercise will temporarily raise your blood pressure, so exercising when your blood pressure is high and not controlled is not safe. Always talk to your doctor if you are not sure if exercise is safe for you.

So, until next time, stay healthy, KEEP MOVING and enjoy your Total Gym!

Elizabeth Salada, MD

Dr. Salada is board certified in Internal Medicine and has been in practice in San Diego since 1996. She attended medical school at Wake Forest University where she received high honors in Family Practice and Internal Medicine. Her final training was obtained from Pennsylvania State University where she completed her residency in Internal Medicine.

Visit Dr. Salada’s website for more information: http://elizabethsaladamd.com/.

Back by Popular Demand! Fun & Fit with Plyometrics: Part II

Hey Total Gym Team!

Plyometrics. I love em’ …  my clients love em’ … and you should integrate them into your training as well.

This month’s blog is a follow up to my “Fun & Fit with Plyometrics” post in September. Try adding these upper body Plyo moves to your Total Gym routine to increase the challenge, intensity and body-shaping results of your workouts:

Your challenge is to try these exercises unilaterally!

Stay tuned as I will play more with Plyos in upcoming blog posts. Don’t worry golfers, I will be back with more golf-specific Total Gym tips in January when the tour kicks off it’s 2012 season in Hawaii.

Enjoy and hit em’ straight!

JayDee Cutting is a GRAVITY Master Trainer, certified personal trainer, Pilates instructor and creator of the “Core Golf Fitness” program. JayDee’s Core Golf Fitness DVD offers on-course and warm-up exercises proven to help advance your golf game and is available for purchase at http://coregolffitness.com.