The Encore Fitness Blog Resources and information from top Las Vegas personal trainers, fitness and dietary experts. Carol Strom.

October 11, 2010

Number of fat people in US to grow, report says

PARIS — Citizens of the world’s richest countries are getting fatter and fatter and the United States is leading the charge, an organization of leading economies said Thursday in its first ever obesity forecast.

image courtesy of the PaxArcana WP Blog

Three out of four Americans will be overweight or obese by 2020, and disease rates and health care spending will balloon, unless governments, individuals and industry cooperate on a comprehensive strategy to combat the epidemic, the study by the Organization for Economic Cooperation and Development said.

The Paris-based organization, which brings together 33 of the world’s leading economies, is better known for forecasting deficit and employment levels than for measuring waistlines. But the economic cost of excess weight — in health care, and in lives cut short and resources wasted — is a growing concern for many governments.

Franco Sassi, the OECD senior health economist who authored the report, blamed the usual suspects for the increase.

“Food is much cheaper than in the past, in particular food that is not particularly healthy, and people are changing their lifestyles, they have less time to prepare meals and are eating out more in restaurants,” said Sassi, a former London School of Economics lecturer who worked on the report for three years.

That plus the fact that people are much less physically active than in the past means that the ranks of the overweight have swelled to nearly 70 percent in the U.S. this year from well under 50 percent in 1980, according to the OECD.

In 10 years, a full 75 percent of Americans will be overweight, making it “the fattest country in the OECD,” the report said.

The projection seems in line with those made by some American researchers. About 86 percent of U.S. adults would be overweight or obese by 2030 if current trends continue, according to a study led by a Johns Hopkins University researcher and published in 2008 in the journal Obesity.

However, the most recent findings by U.S. government scientists indicate the obesity epidemic may be leveling off, with roughly two-thirds of adults overweight and holding steady in the last few years.

Meanwhile, the same factors driving the epidemic in the U.S. are also at work in other wealthy and developing countries, Sassi said. “There is a frightening increase in the epidemic,” Sassi said, “We’ve not reached the plateau yet.”

The lifespan of an obese person is up to 8-10 years shorter than that of a normal-weight person, the OECD said, the same loss of lifespan incurred by smoking.

In the U.S. the cost in dollars of obesity, including higher health care spending and lost production, is already equivalent to 1 percent of the country’s total gross domestic product, the report said. That compares to half a percent in other OECD countries, Sassi said.

These costs could rise two- or threefold over the coming years, the OECD said, citing another study that forecast obesity and overweight-related health care costs would rise 70 percent by 2015 and could be 2.4 times higher than the current level in 2025.

The OECD found that rates of obesity, defined as a body mass index above 30, show a wide variation across its member countries, ranging from as little as 3-4 percent of the population in Japan and Korea to around one-third in the U.S. and Mexico.

“However, rates are also increasing in these countries,” the OECD said. Outside the OECD, obesity rates are rising at similarly fast rates in countries such as Brazil, China, India and Russia.

The OECD advises governments on economic growth, social development and financial stability.

By GREG KELLER (AP) – Sep 23, 2010

October 4, 2010

I have a question for you…

Filed under: Uncategorized — Encore Personal Training @ 7:00 pm

Are you flexible?

Some people are just naturally more flexible. Flexibility or the lack of it can be due to your genetics, gender, age, body shape, and level of physical activity.

let’s call him ‘flexy,’ courtesy of Sydney Morning Herald

As people grow older, they may get wiser but they also tend to lose flexibility.  Sometimes the loss of flexibility is the result of inactivity, but it is also because of the aging process itself. The less active you are, the less flexible you are likely to be.  And like most everything, including cardiovascular endurance and muscle strength, flexibility will improve with regular training too.

So make like cat-woman…or Katmandu… as the case may be.  You need to work it like a cat; stretch and bend at least twice a day.  You’ll have the flexibility to keep you purring right along…

October 1, 2010

When I think Stretch… I think TAFFY!!

Wow, do you remember the song “Rubber band man”?!

Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury. Sometimes even a super busy coach like me can be tempted to skip warming up and cooling down, but that’s when it’s time to get creative. If you walk to a fitness facility, use the trip there and back to warm up and cool down.

photo courtesy of pink-apron.com

Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least five minutes warming up prior to stretching. The general recommendation for people starting an exercise program is to perform gentle, dynamic-type stretches before a workout and static stretches after exercise. But jumping into a workout without preparing your body can actually lead to setbacks, like muscle strain or even injury. Remember, the time you spend preparing for exercise and cooling down afterward may be as important as the exercise itself. Give your body the help and time it needs to adjust to the demands of your workout.

September 30, 2010

Outlast Your Cravings

photo & post courtesy of Men's Health blog

Turns out, talking to yourself isn’t so crazy after all…

That voice in your head can help you control your cravings, say researchers at the University of Toronto.

“We give ourselves messages all the time with the intent of controlling ourselves–whether that’s telling ourselves to keep running when we’re tired, to stop eating even though we want one more slice of cake, or to refrain from blowing up on someone in an argument,” Alexa Tullett, Ph.D., candidate and lead author on the study, said in a press release.

With that in mind, Tullett and her colleagues put her theory to the test. She discovered that when people who weren’t able to talk to themselves acted more impulsively and made more errors.

The likely reason: The study participants weren’t allowed to talk to themselves, which hindered their focus.

Talking to yourself can subconsciously cause you to think of other reasons why you should resist the impulse, say the study authors. Take, for example, the person who’s trying to resist a piece of cake. Telling themselves not to eat it can trigger their minds to think of the reasons why they shouldn’t eat it—like the fact that they’re on a diet.

Just remember this when you’re dining out with friends:

“Situations where we are constantly talking make it difficult or impossible to use the inner voice,” says Tullett. “[This] may have consequences for our self-control as a result. Being at a dinner party, for example, might result in us eating much more food (or drinking much more alcohol) than we would have if we were monitoring our actions.”

And this advice isn’t just for dieters: “Similarly, if you’re talking on the phone and your girlfriend is doing something annoying, you might not take the time to count to 10 and instead blow up at her,” she adds.

Next time you have to make a choice, let yourself do the talking.

By Quinn Thacker

Original Article: http://blogs.menshealth.com/health-headlines/outlast-your-cravings/2010/09/24

September 29, 2010

A reacquaintance…

The other day one of our former members came in. I’ll
call her “Betty” to protect her privacy. She admitted to me
that she’d gotten off track for quite a while, but we talked
and I was able to help her get re-focused and re-motivated.

She is so happy now that she has met most of her fitness
goals and feels great.

I told Betty that sometimes I feel like a pest and I fear that
I may care too much. But she told me that my concern
was what had finally gotten her to take action. That was
very encouraging.

But I realize sometimes things stand in our way of
being able to take advantage of offers that we may really
want. So what I would like to do is send you my weekly
fitness tip to help you, even though you can’t come in.

If something changes and you can take advantage of my
offer, please just give me a call so I can schedule it.

Your partner in health,

Carol Strom
Founder

September 28, 2010

Managing Cholesterol with Exercise

High cholesterol,

known as hypercholesterolemia, is a major risk factor for cardiovascular disease. In the United States, more than 105 million people (that’s almost 50% of adults over age 20) suffer from elevated cholesterol.

photo courtesy of fitnesscontrarian.com

Individuals who are sedentary, overweight or obese, consume a diet high in saturated fat, have a family history of high cholesterol and/or are middle-aged or older, are at particularly high risk of hypercholesterolemia and subsequent cardiovascular complications. The good news is that cholesterol levels can be improved with a little TLC, that is, Therapeutic Lifestyle Changes.

TLC consists of heart-healthy nutritional choices, weight reduction and increased physical activity. Being healthy is not just about body image. Rather it is the quality of life that you have now and that you want for your future. So remember you deserve a lot of TLC.

September 27, 2010

Cock-a Doodle Doo!

Good Morning Sunshine!

If your days are packed and the evening hours are just as hectic, try getting to LVAC in the morning instead.  Is that groaning I hear?  No way!

photo courtesy of "eurlog"

You know that old saying, “the early bird gets the worm”?  Well,  I  have little secret for you sleepyheads:   early risers get more than just disgusting old fish bait… early morning work-outs give you an energy boost for the whole ding dong day! Even if you aren’t a morning person, the health benefits of an early morning workout are even better than watching the sun rise!

And if having more energy isn’t enough motivation to crank up the old alarm clock, morning workouts also boost your whole metabolism.  Don’t hit the snooze button (no matter how tempting) and your body will thank you all day.

September 22, 2010

Did you know this?

Filed under: Uncategorized — Tags: , , , — Encore Personal Training @ 5:30 pm

Stress Busters!

be happy

Did you know that living a low-stress, healthy lifestyle can have a very positive impact on your health and wellness levels? Stress symptoms may be affecting your health, even though you might not realize it. ..True, true! Stress symptoms can affect your body, your thoughts, and your behavior. Relieving stress is easier said than done, but stress busters come in many forms.

Some experts recommend a variety of techniques for stress busting, starting with: thinking more positive thoughts. Here are some others…
Spend 30 minutes a day doing something you like!
  • Soak in a hot tub
  • Walk on the beach or in a park
  • Read a good book
  • Visit a friend
  • Play with your dog
  • Listen to soothing music
  • Watch a funny movie
  • Get a massage, a facial, or a haircut
  • Meditate
  • Count to ten before losing your temper
And my personal fave for obvious reasons:
Exercise! When you exercise it increases your overall health and puts more pep in your step every day. But exercise also has direct stress-busting benefits, which makes it a total win win.

September 20, 2010

Do you like to Snack?

Guess what?

photo courtesy of The Trademark Blog

Finally, something you like is actually good for you too.

That’s right – snacking can be a good thing when it comes to both weight loss and healthier eating. Although the very thought of a snack may fill you with both longing and guilt, snacking isn’t necessarily bad. In fact… enjoy! The fact is you should eat every 3-4 hours, and the right snacks help manage hunger so that you don’t pig out at the next meal.

Of course we aren’t talking about Twinkies or pudding. Choose foods that satisfy your hunger, supply your body with energy and provide important nutrients. You can eat larger servings of foods with low energy density, such as crunchy raw carrots, frozen grapes and air-popped popcorn.
Eating a healthy snack such as a piece of fruit or some raw veggies can: tame your hunger, help to stabilize your blood sugar levels, and keep your energy and motivation high. Isn’t it nice to know that your next “snack attack” doesn’t have to throw you off track?

September 19, 2010

This is VERY important…

Filed under: Uncategorized — Encore Personal Training @ 4:30 pm

Are you Ready?

You know exercise is good for you — but are you ready to hear how good?  Exercise is your one stop shop for everything from boosting your mood to improving your sex life!

And physical activity doesn’t have to be dull un-exciting drudgery. Take a dancing class. Grab the dog and go
check out a local hiking trail.

photo courtesy of destination360.com

Join your kids in the pool or push them on the swings.   Plan a neighborhood touch football game or a quick pickup basketball game. Find a physical activity you enjoy, and go for it.  It won’t be boring and you’ll get all of the benefits of exercise.  If you do get bored, just try something new!
I congratulate you for being active already and encourage you to keep on keepin’ on.
You’ll be one of the lucky ones to enjoy the benefits of being fit that are physical, mental, emotional, social, and spiritual.

Are you Ready? 
You know exercise is good for you — but are you ready to hear how good?  Exercise is your one stop shop for everything from boosting your mood to improving your sex life!And physical activity doesn’t have to be dull un-exciting drudgery. Take a dancing class.  Grab the dog and go

check out a local hiking trail.  Join your kids in the pool or push them on the swings.   Plan a neighborhood touch football game or a quick pickup basketball game. Find a physical activity you enjoy, and go for it.  It won’t be boring and you’ll get all of the benefits of exercise.  If you do get bored, just try something new!I congratulate you for being active already and encourage you to keep on keepin’ on.You’ll be one of the lucky ones to enjoy the benefits of being fit that are physical, mental, emotional, social, and spiritual.

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