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Sep
4

HELPING TO FIGHT CHILDHOOD OBESITY

September is National Childhood Obesity Awareness Month.

Over the past four decades obesity rates in the United States have soared. And it’s not just adults.

kids fitnessWe have witnessed childhood obesity grow to epidemic proportions. More than 23 million children and teenagers in the United States ages 2 to 19 are obese or overweight—that’s roughly one child in every three.

These youngsters are at early risk  for developing serious health problems, such as Type 2 diabetes, high blood pressure, heart disease, bone and joint problems, sleep apnea, cancer, asthma and even stroke – conditions usually associated with adulthood. In addition, overweight children often suffer from depression, low self-esteem and are frequently the victims of bullying. These psychosocial consequences can hinder kids academically and socially.

But childhood obesity is something we can fight.

The effort begins at home. Parents have enormous influence over their children’s lifestyles by the example they set and the decisions they make. By modeling healthy eating and physically active lifestyles, we can help children develop a lifetime of good habits.

Here’s what you can do:

Get Moving!

The American Heart Association and the National Association for Sport and Physical Education recommend that teens (middle and high school students) get 225 minutes (almost four hours) of physical education every week.

Although physical education is offered in schools, it may not be enough. So parents should consider supplementing physical activities at home.youth_SeatedCurl_web

Aim for 60 minutes of sweat-generating exercise a day.  Encourage your children to work out with you at the gym or on your Total Gym, go for family walks or jogs, sign-them up for after school activities like swimming, baseball, dance, nartial arts, etc…

You can even incorporate fitness into your child’s weekly chores – raking leaves burns almost 175 calories, sweeping floors – 156, vacuuming – 170,  washing dishes-88, carrying groceries or laundry upstairs can burn up to 442, even making the bed burns up to 68 calories.

The key is to get them moving.

Turn the TV off!

The Kaiser Family Foundation reports that kids and teens spend about six hours a day in front of a screen, whether it’s watching TV, playing video games or using the computer for non-homework activities.

The American Academy of Pediatrics (AAP) recommends limiting the amount of time kids and teens spend in front of a screen to two hours or less a day (not counting the time they spend doing homework).

Encourage kids to play.  Traditional children’s games and activities like hide-and-go-seek, riding bikes, rollerblading, running through a sprinkler and playing tag with friends are not only FUN but burn calories.

Careful Consumption

Every serving of soda increases a kid’s risk of becoming obese by about 60 percent.  Sweetened drinks and fruit-flavored drinks offer nothing except sugar.  And even 100% fruit juice, despite the valuable vitamins and nutrients provided, is loaded with calories.

The American Academy of Pediatrics recommends that kids ages 7 and older drink no more than 12 ounces of 100 percent fruit juice a day (one serving of fruit is equal to four ounces of 100 percent fruit juice).

Instead, keep water and milk on hand to quench kid’s thirst.

Bedtime Burn

Researchers at the Johns Hopkins Bloomberg School of Public Health have found a correlation between childhood obesity and the number of hours a child sleeps each night– the fewer hours of sleep each night increases the risk of being overweight or obese.

It’s suggested that kids 10 years old or older and teens need nine or more hours of sleep every day, but more than 90 percent of teens don’t get that much. In fact, 10 percent of teens sleep less than six hours a day. For every additional hour of sleep a child gets, the risk of obesity decreases by 9 percent.

And in addition to the extra hours of quiet you’ll reap from putting the kids down to sleep, your body actually burns calories while sleeping. On average, you could loose about 350 calories during eight solid hours of sleep.

Breakfast is the Most Important Meal of the Day

bowl of oatmealSkipping breakfast may actually make you gain weight. Kids who don’t eat in the  morning are not only more tired, irritable and hungry during the day, and they tend to reach for high-calorie foods to compensate.

So make sure to make time for breakfast – whether it’s a sit-down or a grab-and-go meal, a cup of yogurt and trail mix or peanut butter on whole grain toast goes a long way.

Family Dinners

Eating dinner together increases the chances of eating healthy. Sitting down for a home-cooked meal each night typically means less fried foods (obviously no fast foods) and more veggies.

A study found that when families ate dinner together more than five times a week, there was a 23 to 25 percent reduction in the number of kids with weight problems.

Snack Healthy

Snacking is actually a good thing – it just comes down to what kids are snacking on.

Snacks should be no more than 100 calories and preferably low in fat, sugar and sodium.healthy-food

Although a bag of potato chips, pretzels or candy aren’t out of the question, it takes a larger quantity to satisfy the craving in between meals.  So kids can eat these sugary or salty treats, but just not as much.

For example, kids can snack on two Oreo cookies or a whole cup of blueberries; twenty potato chips, or a cup of carrots and hummus.

Combining food groups also contributes to making a healthier snack. Protein and carbohydrates pair well (think cheese and crackers or fruit and yogurt). Combining food groups will fill kids up just enough and provide an extra burst of energy until the next meal.

Knowledge is Power

It’s simple – teach your kids how to take care of their bodies.

Bring your kids food shopping with you (Bonus: an hour of shopping can burn anywhere from 100 to 240 calories) or let them help out in the kitchen when you’re preparing dinner – this gives you a chance to explain what nutrients the body needs. Teach them about the food pyramid – it may not be what you learned as a kid, so educate yourself as well by visiting www.MyPyramid.gov.

Show your kids how to read a food label.  For example, the food label on a 20-ounce bottle of Coca-Cola reads100 calories. What kids might miss, though, is that it’s actually 100 calories per serving, and there are 2.5 servings in that bottle. Drink the whole thing, and you’ve consumed 250 calories—that’s almost the same amount of calories in one 7-layer burrito from Taco Bell.

Get Involved

Raising a healthier generation of kids means becoming aware of and involved in what’s going on in our community at large. There are a number of child obesity healthcare initiative’s already in place that you can take part of including First Lady Michelle Obama’s Let’s Move! program, Food Corps, The Foundation for Improving Patient Outcomes “Childhood Obesity Initiative” and even local programs created by caring teachers who want to help their students.

And during Childhood Obesity Awareness Month, look for local businesses who are supporting the cause. Jamba Juice is running a pledge promotion now through September 27th to help fight childhood obesity.  Go to www.myhealthpledge.com and make a weekly pledge to do something healthy.  Your pledge will donate $1 toward athletic and fitness equipment for a local school in need.

 

 

Jul
1

ASK DR. SALADA – STICKING WITH YOUR WORKOUTS DURING SUMMER VACATIONS

Healhty happyIt’s officially Summer and the vacationing has begun!

Time to relax with a good read, lay out at the pool or on the beach, visit distant family and friends… But while you’re living it up during the “lazy days of Summer,” don’t neglect your workout routine.  Trust us, when the vacation ends and it’s time to get back to workday reality, you’ll be happy you didn’t.

Dr. Elizabeth Salada shares some helpful tips on how to incorporate your fitness into fun activities:

“I love summer time, because it gives us all an opportunity to ‘mix things up’ a bit and try new activities.

If you are vacationing with children and family, now is a great time to do family exercises that everyone can enjoy like snorkeling, swimming, surfing, paddle-boarding, horseback riding, bike riding, kayaking, hiking, or just walking as you explore new cities.

Staying active doesn’t always have to be considered “work.” Think about the hundreds of steps that it takes to hike a mountain or a historic building in Europe, or to the top of the Empire State Building! Now that’s a work out! You will be using muscles you never knew you had and your body, mind and spirit will love the variety.

Also, now many hotels and cruise ships have amazing fitness facilities ( some even with Total Gym Equipment in them). Set aside 15 minutes to half an hour to get a quick workout in so you won’t fall too far off track.   Staying with friends or family elsewhere? Take the opportunity to explore the fitness centers in other cities. Many clubs offer free trials of their facilities or drop-in day rates. Perhaps whomever you are staying with is a member of a gym; ask if they have free guest passes you can use during your stay.

The goal is to just continue to work out, in some capacity, every day and by the end of summer you may just be fitter than you ever imagined. It’s mind over matter really, so go enjoy the quality time away with family or friends, rest, rejuvenate, recover and keep on keeping on. Whatever you do, just keep moving!”

 

I look forward to hearing what creative adventures you discover!

Happy summer! Until next time…
Dr Salada

 

Dr. SaladaElizabeth 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.

Jun
18

AVOID EXERCISE BURNOUT BY CHANGING UP YOUR WORKOUT ROUTINE

TG soloSummer is here and no doubt you’ve been working out for months prepping for bathing suit season. But chances are, by now, you’re growing bored with your workout routine.  And when it comes to fitness, boredom = burnout  and that does not bode well for your body.

To keep things interesting, add variety to your Total Gym workout routine by getting creative with new exercise combinations, music or a change of scenery.

Music:

If you don’t normally workout with music, try. Recent studies and research suggest that working out with music not only improves your mental acuity while you train, but also helps you train longer and harder since you’re more focused on the rhythm of the music than the difficulty of your exercises.

Avoid predictability by mixing things up on your MP3 player.  While you may have a favorite artist or band, listening to just one record will not result in waking up your fitness routine. Create playlists with various artists and songs with different beats. An unexpected change in tempo can rev up your workout and challenge you without you even realizing. Don’t have an MP3 player, no worries, a radio is the original ipod shuffle.

Change of Scenery:

A change of scenery is also key. Although we know you love working out at home on your Total Gym, it’s Summer! So take advantage of the beautiful, warm weather. There’s nothing like taking a workout outdoors for a change of pace and fresh air.  Indulge in outdoor activities like volleyball, swimming or softball.

Can’t bare to tear yourself away from your Total Gym completely – there’s a compromise. Spend 10 minutes on your Total Gym for a quick tone-up and then take your Woman with Weightsworkout for a walk, run or light jog outside to boost your cardio.

New Exercise Combinations:

You don’t ever need to get off your Total Gym to get a great workout, but you can…

Get “off the board” in-between Total Gym sets and add functional exercises like squats, skaters and lunges to your workout. Adding hand weights, kettle bells or Plyo Balls as you perform these will further challenge you and create a more exciting and intense workout.

Don’t believe us? Then just give this workout a shot:

*Perform each exercise for 1 min

*proceed to the next exercise with little or no rest.

*TG is set to a Mid to High level with the squat stand connected.

On Total Gym:

1. Jump Squats

2. Splits Jumps

3. Pendulum Jumps

4. Side-to-Side Ski Hops

Repeat two times 

8 minutes total

Off Total Gym:

1. Jack Squats (for beginners you can also so Plyo Jacks)

2. Skaters

Repeat two times 

4 minutes total

On Total Gym:

1. Mogel Hops

2. Single Leg Mogel Hops

3. Single Leg Hops

4. Side Lying Single Leg Jumps – Right Leg

5. Mogel Hops

6.  Single Leg Mogel Hops

7. Single Leg Hops

8. Side Lying Single Leg Jumps – LeftLeg

8 minutes total

Off Total Gym:

1. Jump Lunges (or regular Alternating Leg Lunges without jumping)

2. High Knees (to decrease intensity try High Knee Raises)

Repeat two times 

4 minutes total

 

Total Workout Time: 24 minutes if no rest is taken. ( To be safe, plan for 30 minutes)

 

Workout and tips provided by Total Gym Inside Blog Contributor, Maria Sollon Scally.

 

Maria Sollon ScallyMaria Sollon Scally MS, CSCS holds a Masters Degree in Performance Enhancement/ Injury Prevention and Kinesiology.  She has obtained numerous certifications in various areas of fitness and is a national fitness conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, and MVe Peak Pilates.  Maria teaches traditional and progressive fitness classes throughout Southeast Florida.  She has also added her own brand of classes suited for her more advanced training clients.  Maria is also active in free lance writing for Fitness accredited magazines. www.groovysweat.com

 

Jun
12

TOTAL GYM INSIDE – WAREHOUSE WORKOUTS

Warehouse workout 1At Total Gym, our mission is this: Helping millions of people get healthier! And we’re starting with ourselves…

Of course we work out using our own Total Gym equipment and GRAVITY programming, but we also like to try other types of workouts  - as they say- variety is the spice of life.

To keep things interesting Scott Lord, our Physical Therapy Sales Associate, has introduced our team to CrossFit style workouts in our warehouse. IMAG1377

The interesting thing about these workouts is the “challenge” aspect. We find ourselves constantly challenging each other and ourselves to better our performance.

Whether trying to complete sets faster, do more cycles in the allotted time or just keep up or surpass our fellow colleagues, the challenge keeps us motivated and that motivation keeps us improving.  sets faster, do more cycles in the allotted time.

But the same could be said for business. In fact, it often has:

“Our business in life is not to get ahead of others but to get ahead of ourselveses. To break our own record, to outstrip our yesterday by our today, to do our work with more force and finer finish than ever, this is the true idea, to get ahead of ourselves” – Stewart B. Johnson

We live in a competitive world. Whether its competing for business, a job or a sport – competition is unavoidable.

Why not use it to become the best that WE can be – as a business, as a team and as individuals – this is our mentality everyday. There is no downside to competing if it makes us better in the end.

So as we continue our warehouse workouts, we’ll focus on doing and being the best we can. We’ll try a little harder with each day, dig a little deeper within ourselves and IMAG1382mark our growth as we go along. We’ll challenge ourselves to do better than the week before and in this way, we’ll always be moving forward, both in our health and our business.

Now we challenge you to do the same…

 

May
23

ASK DR. SALADA – HOW TO BEAT THE SUMMER HEAT WHEN WORKING OUT

iStock_000020679668XSmallMemorial Day, the unofficial start of Summer, is just around the corner.

Soon temperatures will be on the rise and your workout will be heating up, but that’s not necessarily just because you’re working harder. Believe it or not, the warmer weather impacts your workout more than you may realize.

Despite having worked out all Winter and Spring, you might find you’re having difficulty completing workouts or are feeling more drained after working out than usual.

Don’t worry worry – it’s perfectly normal.

This is a common condition called “acclimation”.

In simple terms, this just means that your body has not yet adapted to a change in climate. This can occur when the weather changes, you change your routine or you travel to a higher altitude. It can take your body anywhere from a few days to a week or so to adjust to the changes, especially when there are sudden extremes in temperatures, which happens often as we transition into Summer. If you are used to exercising outdoors, then as the weather changes your body will adapt.

A few things you can do to help your body adjust more quickly this time of year is to make sure you stay especially well hydrated. Try shortening your session by a few minutes or lessening the intensity of your routine for a few days. As soon as you feel your strength and endurance improve, go ahead and ramp things back into full swing.

In addition, avoid any alcohol, caffeine or dehydrating beverages. In fact, you may need a little extra salt in your diet in order to accommodate any additional perspiring that may occur while your body attempts to adjust to the sudden high temperatures. Perspiration is our body’s way of keeping cool, so more fluids may be needed in order to produce the additional perspiration needed to cool us down.

So, to sum things up, cut back on your routine a bit, drink healthy fluids and keep on keeping on…better health will follow and in no time you will be back up to speed!

Dr. Salada

 

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.

May
7

Giving “Thanks” Where it is Due…

374704_10152763832585483_2089170013_nI was recently inducted in to the National Fitness Hall of Fame along with some of my fellow fitness professionals, Brenda Dykgraaf, Clyde Emrich and Anibal Lopez, whom I hold in high esteem. It is an honor that I am truly thankful for, especially since inductees are chosen based on a public vote – so a sincere “Thank You,” to everyone who voted for me. It is a blessing from above to have your product and passion recognized.

But kudos should really go to Mr. John Figerelli, creator of the National Fitness Hall of Fame. A veteran in the fitness industry himself, John began his career in 1981 teaching the then-popular, Slimnastics and Men’s Fitness classes at local park districts. He went on to earn his official certification as a Health-Fitness Instructor with the prestigious American College of Sports Medicine (ACSM) in 1991 and later created the NU-SHAPE Weight-Loss & Fitness Program and in 2004.

However, several years ago, John found that little was being done to recognize and remember the efforts that so many have made promoting health and fitness to the American public. So in December of 2004, in order to preserve the history of the fitness industry, John founded The National Fitness Hall of Fame & Museum (NFHOF&M) to provide both a physical and virtual place where the lifelong efforts of individuals and organizations are acknowledged and showcased.

Today, the museum houses the most extensive collection of fitness artifacts, products and memorabilia dating back to the 19th Century. It highlights the careers of industry pioneers such as Joe Weider, Bob Hoffman, Charles Atlas with his “Dynamic Tension” program, Betty Weider (then Betty Brosmer), Jacki Sorensen, who coined the term “Aerobic Dancing” and Judi Sheppard Missett, who trademarked Jazzercise®.

Without these fitness trailblazers, who first opened up people’s minds to the concept of bettering one’s physical health and well-being through exercise, Total Gym would not exist. And without the efforts of John Figerelli, their stories and the evolution of our industry would not be immortalized forever so that millions of generations can continue to be inspired to carry on the tradition of physical fitness.

72174_10152763833020483_508830051_n

Apr
30

It’s Fun to Work with the YMCA…

Polly Dong, Outreach Director at YMCA of San Diego County is making certain all their members get a great workout.

She conducts regular onsite training sessions for the personal training and wellness staff to get them familiar with all the fitness equipment in their facilities. By keeping her staff informed, they can provide better workouts to their members by incorporating new training ideas and concepts into personal training workouts or simply by introducing members to new equipment they might otherwise forego without a friendly hand to guide them on how to use it.

photo 3We had the pleasure to join in on this training when we recently delivered two of our new Total Gym Core Trainers™ to the Mission Valley location. As one of the first locations in the country to have our new Core Trainer, the YMCA staff were excited to discover what “planking our way” truly meant.

There’s no question that the plank is the most prescribed core strengthening exercise by fitness professionals, but sometimes, depending on the person,  planking alone just isn’t enough and other times it’s too much.

By taking the plank position up on an incline, the Core Trainer makes this popular core exercise easier for those that don’t have enough strength to hold the position on the floor. But by adding a rolling glideboard, the Core Trainer allows users to progress the exercise by increasing the amount of instability in multiple ways and therefore increasing muscle recruitment and strengthening. photo 4

As we expected, the YMCA staff found themselves, and their entire cores, engaged.

 

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