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

March 20, 2012

Fuel Up!

Wow, this is great!

Fuel Up!

This one simple step alone will not only lengthen your workout, but it will also increase your performance, which is the key when training and exercising. That step? Fill ‘er up! If you don’t eat before exercise, you will likely feel light-headed, fatigue and nausea. Your body is then forced to turn to muscle protein for fuel because it doesn’t have enough carbohydrates to perform.

By starting your workout well-fueled, your body will burn a combination of the carbohydrates and stored fat. So fill ‘er up…and here are the food and beverage tips from your coach Max: Eat 1 hour before a workout or event. Choose a high carbohydrate, low fat, moderate protein meal or snack. And don’t forget to hydrate. Drink at least 10 ounces of water to help offset perspiration loss during your workout.

March 19, 2012

6 Fitness Tips to Follow While Traveling

If on the whole you make the effort to eat healthy and have an effective exercise regime, you are likely to be concerned that any travel plans will derail this process. So here are some tips that will help you continue with your fitness programs even when you travel.

1. Do some homework before you leave. Check if the hotel that you plan to stay in has gym facilities or a pool and so on (depending upon your preferred workout activity).

2. Remember to pack workout clothes and shoes. This will remind you to work out and also make it convenient to hit the gym or simply head out for a walk wherever you are staying.

Workout shoes can be bulky so rather than carrying them in your baggage, you can simply wear them when you travel and instead pack the other less bulky shoes into your bag.

3. Carry a jump rope or a couple of dumbbells or kettle bells with you. A session with the jump rope can be a really strenuous workout in a short time, and doing a few weights with dumbbells or even lifting some bottles of bottled water can be a good workout.

4. Do other exercises that don’t need equipment – pushups, leg raises, squats, lunges and stair climbing are all easy to do wherever you are.

5. When eating out, order items that are steamed, grilled or poached. Avoid the items that are fried or calorie rich – if it says ‘crispy’ or ‘golden’, it’s probably been deep-fried, if it says ‘rich gravy or dressing’ that means high in calories too.

Also remember if it is a salad you’re ordering, ask for vinaigrette dressing rather than a cream or mayo-based one. Order small portions and opt for fruit instead of a confection at the end of the meal


Courtesy from FitnessHealthZone

June 3, 2011

Copy your Cat!

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.
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. If you need a good example of how to stretch click on Zeke.

May 31, 2011

Are Americans Too Big To Drive Small?

Analysts say Americans' waistlines may keep us from choosing small cars. (Adam Morath, AOL Autos)

Karen Steelman, a stay-at-home mom from Athens, Ga., has tried to like small cars. She read plenty of reviews, kicked their tires, and has even taken a few test drives.

But none of them make her feel safe. And none of them make her feel comfortable.

Steelman has a body mass index of about 37 – seven points above the obesity mark. She’s among a growing number of Americans who feel they are too big to comfortably drive a small car.

“I want to be environmentally friendly, but unless I am in an SUV these days … I find no pleasure or comfort in driving,” she says.

Automakers have long tried to figure out how to get Americans to buy smaller cars. But with obesity rates climbing, at least one analyst says there’s little point in trying.

Growing waistlines simply prevent a lot of U.S. drivers from feeling comfortable or secure in smaller cars. So, unless the entire country goes on a diet, says Dan Cheng, vice president and partner at business consulting firm AT Kearney, we may be destined to keep driving big cars no matter how much a gallon of gas costs in the future.

Cheng says the number of light trucks – a segment of the car market that includes SUVs, minivans, and pickup trucks – has increased steadily since the 1970s. And so has the percentage of adults in the U.S. who are classified as obese.

The number of obese people in the U.S. is expected to increase from 40% this year to about 43% in 2018, Cheng says. Cheng predicts that will keep almost half the population from even considering a small car except for purely economic reasons as small cars tend also to be cheaper than big cars or SUVs.

Calculating the “real” obesity rate in the U.S. is a little tricky. Cheng’s 40% rate is at the high end of estimates. The Center for Disease Control says the overall self-reported obesity rate in the U.S. is 26.7%, with nine states reporting obesity rates over 30%. In any case, the rate is nowhere close to the 15% rate the CDC considers to be a healthy obesity rate.

Small cars have made up 22.6% of the U.S. car market so far this year. Back in 2008, small car sales made up about 28% of the market, back when gas spiked over $4 a gallon.

Smaller cars and alternative fuels are critical to President Obama’s plan to reduce the nation’s dependence on foreign oil. The President last week promised to cut oil imports by a third by 2025. To do that, the country will have to slash its petroleum use.

First Lady Michelle Obama has made fighting childhood obesity one of her public service missions, but so far no one in the Obama Administration has made the connection.

Virtually All Cars and SUVs are Becoming Much More Fuel Efficient

Today’s SUVs and mid-sized sedans and crossovers are becoming more fuel efficient than their predecessors of a decade ago. But it’s smaller cars, which tend to be the most fuel efficient of all because they are smaller and lighter, that are critical to automakers meeting toughening fuel economy standards imposed by Congress.

Automakers have to meet a Congressionally mandated fleet average of 35 mpg by 2016.

Some of the most fuel-efficient small vehicles on the road get over 40 mpg, like the Ford Fiesta. The most fuel-efficient pickup truck is the Ford Ranger, and it gets 24 mpg, according to the government site fueleconomy.gov. A new Kia Rio, debuting this fall, will also be above 40 mpg when certified by the EPA. But neither of these vehicles was especially designed to accommodate widening waistlines.

Ironically, there are a few small cars that are designed to be extra roomy inside making them noteworthy for their interior spaciousness, if not for exceptional fuel economy. The Honda FitNissan Cube and Versa, and Scion xBall have ample space up front, with good headroom and comfortable space for the driver. The Volkswagen Beetlehas long been a favorite among large people because of its easy egress and excess headroom.

Of those cars, only the Fit and Versa get above 30 mpg, and only just barely. In order for automakers to reach a 35 mpg fleet average by 2016, automakers need to boost those ratings closer to 40 mpg.

The most fuel efficient compact SUVs — the Hybrid versions Ford EscapeMercury Mariner and Mazda Tribute — get 32 mpg. Their non-hybrid versions get 25 mpg.

Resources For the Future, a Washington D.C. think-tank that explores environmental and energy issues, says they’ve found a link between obesity and large vehicle sales, too. They say policies that reduce obesity can also reduce fuel consumption, because smaller people drive smaller cars.

Automakers like Ford are trying to design interiors that keep the bigger population comfortable. Elizabeth Baron, Ford’s technical specialist for virtual reality and advanced visualization, says the automaker has recently updated its database of model human sizes to incorporate the growing number of obese adults.

Automakers Looking at Console and Roofline To Make More Room

To keep drivers comfortable, her team focuses on a few key areas: The center console, seat controls on the left, and head room. If the center console is too large, it can press into peoples’ bodies. And the storage space in the console can be awkward for larger people to use. Seat controls can also be difficult to reach. Also, because obese drivers sit higher in their seats, they often feel squeezed if the roof line is too low. Automakers also need to be aware of where they place sunroof controls, because those can get in the way.

Robert Dean Cole, from Kenosha, Wis., is 6 foot 7 inches and 240 pounds, and his six-year-old son is nearly 5 feet tall.

“Obviously, little cars are not going to be in our future,” he says.

While he’d like to own a car with better gas mileage, he says he can barely fit behind the steering wheel in most of them.

“And even if I could actually fit under the steering wheel of the car my next worry would be surviving a car accident,” he says. “Good chance I won’t be surviving due to my size.”

So he recently purchased a Ford F-150 – one of the biggest vehicles in the U.S. It is also the most popular.

Jake Fisher, senior engineer at Consumer Reports, thinks it’s more that fear of being crushed that keeps most people away from small cars. Fisher has recently been test-driving a Fiat 500 for Consumer Reports, and he can fit his entire family in the car comfortably. They’ve enjoyed using it for around town.

But out on the highway, when they encounter some trucks, being in the small can feel a bit sketchy, he says. “When you drive up next to a Suburban, it’s a little intimidating,” Fisher says.

Consumer Reports, in fact, last year came out with a list of “Best Cars for Larger Drivers,” to spotlight their recommendation to auto companies to redesign seats and seat-belts for reasons of both comfort and safety. The consumer advocacy organization, which tests cars, recommended several cars for their roomy driver position and easy access. AOL Autos Editors augmented that list with a few selections and can be seen in the gallery below.

Still, because SUVs have been so popular for so long, many consumers won’t consider small cars out of fear they will come up on the short end of a one-on-one collision with one. Also, auto designers say many drivers, especially women, have come to like the elevated, commanding seating positions that come with SUVs. This attitude is especially prevalent in rural markets where pickups and SUVs make up a larger percentage of overall vehicles than in the cities and suburbs.

But the idea that bigger is safer is often not true. Many small cars get as good or better crash ratings than larger vehicles because automakers have engineered many safety features into small cars precisely to make up for their lack of mass in a collision with a larger vehicle. The 2011 Ford Fiesta has a 4-star crash rating from the Federal government, as listed at www.safecar.gov, the same as the Ford F-150 pickup truck, and better than some larger corossovers and SUVs like the Toyota RAV4 (which gets 3-Star). The Scion TC, built by Toyota and a small car, earned a 5-star rating.

It’s important to research each car under consideration for purchase because size of vehicle doesn’t always tell the whole safety story. But the vehicle does need to fit in the first place when a customer sits behind the wheel.

Bottom Line
A vehicle needs to fit its occupant, and clever design and engineering can overcome size limitations. As any large person who has test driven cars can attest, the Honda Fit and VW Beetle are roomier for the driver than some larger vehicles like Ford Taurus or Nissan Maxima.

Automakers under pressure to achieve better fuel economy across their lineup may need to give greater consideration to making small cars more comfortable for average Americans. Those that place sleek design over practical will lose customers and consideration.

April 30, 2011

Tall, obese men at higher risk for blood clots

Tall men, especially if they are obese, are at a greater risk for blood clots than shorter, normal-weight men, suggests a new study. (AFP / Getty Images / April 29, 2011)

Tall and obese men appear more likely to develop venous thromboemoblism, which can lead to a potentially lethal blood clot in the lungs, according to a study published Thursday.

Researchers from the University of Tromso in Norway analyzed height and weight data from 26,714 people and assessed the incidence of venous thromboembolism over 12-1/2 years. In that time, 461 people developed the condition, in which a blood clot (or thrombosis) forms in a deep vein, usually in the thigh, and can move into an artery in the lung. Here’s a basic explanation of the condition fromPatient Health International and a detailed look, including risk factors, from Cleveland Clinic.

In the lung, the clot (called a pulmonary embolism) blocks blood supply and can lead to death. The American Heart Assn. offers this look at venous thromboembolism incidence and fatality statistics.

It begins: “Venous thromboembolism occurs for the first time in about 100 per 100,000 persons each year in the United States. About one third of patients with symptomatic VTE manifest pulmonary embolism, whereas two thirds manifest deep-vein thrombosis alone.”

The new research suggests that being either obese or tall, or the combination, puts men at greater risk for the condition compared to short (5 feet 7.7 inches or shorter), normal-weight men. Men who were obese and taller than 5 feet 11.7 inches were at fivefold greater risk of a blood clot, and men who were tall but of normal weight had a 2.6 times greater risk. Short, obese men had a 2.1 greater risk than short normal-weight men for a blood clot.

Yes, women too: Obese women, short or tall, had a slightly greater risk of a blood clot, scientists reported in Arteriosclerosis, Thrombosis, and Vascular Biology. Tall normal-weight women didn’t have increased risk.

Obesity is already a well-known risk factor for deep-vein thrombosis, but researchers aren’t sure why tall people would be more prone to such clots. The lead author of the study, Sigrid Braekkan, offers an explanation in a press release:

“In tall people the blood must be pumped a longer distance by the calf-muscle pump, which may cause reduced flow in the legs and thereby raise the risk of clotting,” Braekkan said.

There’s nothing a man can do about his height, so researchers say big men – and short ones, of course — should try to stay slim.

In the meantime, here are a few tips for preventing blood clots from the Agency of Healthcare Research and Quality:

— Don’t remain sedentary for more than an hour.

— On plane trips, get up from your seat and move around.

— Try not to cross your legs

— Wear loose-fitting clothing

— Reduce salt in your diet

And here are some tips from the same agency on preventing venous thromboembolsim in the hospital. There, it’s the most common cause of preventable death.

April 15, 2011

7 Breakfast Foods to Swap In, Not Out

Is breakfast really the “most important” meal of the day? Maybe, at least that’s what they told us in health class.

So if breakfast is the first meal of the day and you’re trying to lose weight, it’s probably a smart idea to make your first meal a good one.

And since most dieters judge food by two simple factors: fat and calories. Here are seven foods you should ditch and seven foods you should switch to if you’re looking for a better breakfast.

English Muffin or Bagel?

ENGLISHMUFFIN.jpg

Sorry, but a bagel with a schmear of cream cheese just isn’t Kosher – at least not for dieting. You’re better off switching to toasted nooks and crannies dripping with melted butter.

*English Muffin, with butter
5.8g total fat
189 calories

Bagel, with cream cheese
8g total fat
436 calories

Apple or Banana?

APPLES.jpg

Let’s face it, both apples and bananas are awesome – probably the healthiest foods on this list – but, if you’re looking to cut calories, go with the apple.

*Apple
0.17g total fat
50 calories

Banana
0.33g total fat
100 calories

Blueberry Yogurt or Oatmeal?

BLUEBERRYYOGURT.jpg

Even without the “probiotics,” eating a light yogurt is smarter than a bowl of old fashioned oatmeal.

*Dannon Light’n Fit Blueberry Yogurt (6oz)
0g total fat
80 calories

Old Fashioned Quaker Oats, with water (1/2 cup)
3g total fat
150 calories

Coffee with Skim Milk or 2% Milk?

STARBUCKSCOFFEE.jpg

For most people, missing their morning coffee is grounds for murder. So please, drink up! But make sure you stick with non-fat milk, not 2%

*Starbucks Coffee, with non-fat milk (short)
0g total fat
35 calories

Starbucks Coffee, with 2% milk (short)
2g total fat
50 calories

Wheaties or Raisin Bran?

CEREAL.jpg

One cereal uses professional athletes to push product. Another is peddled by the sun. The sports stars win, go with a bowl of Wheaties.

*Wheaties (1 cup)
1g total fat
110 calories

Raisin Bran (1 cup)
1.3g total fat
190 calories

Turkey Bacon or Pork?

BACON.jpg

It isn’t real bacon – it might not even taste like it – but the fat and calories don’t lie. Spare a pig, eat a turkey!

*Butterball Bacon-Style Turkey (1 slice, 18g)
3g total fat
40 calories

Pork Bacon (3 slices, 19g)
7.9g total fat
103 calories

Grapefruit Juice or Orange Juice?

GRAPEFRUITJUICE.jpg

Grapefruit juice might not taste as sweet, but choke it down. It’s better than orange juice. And when you drink grapefruit juice, it’s less likely to squirt in your eye.

*Tropicana Grapefruit Juice (8 fl oz)
0g total fat
90 calories

Tropicana Orange Juice (8 fl oz)
0g total fat
110 calories

April 12, 2011

Does Dieting Make You Angry And Stressed?

The idea of reaching for a stick of celery when all you really want is a big slice of chocolate cake, would probably make most people a little grumpy.

And, according to results published in the Journal of Consumer Research, exerting self-control while dieting can in fact make people feel angry and irritable.

The researchers set up four experiments to compare the attitudes of volunteers who were on a diet, with those who ate what they wanted. They found that:

  • Participants who choose an apple over a bar of chocolate were more likely to choose movies which had angry, revenge-filled plots.
  • Those who choose a gift certificate for groceries rather than one for a spa service, showed more interest in looking at angry faces as opposed to more fearful ones.
  • And, in an other experiment, people who chose a healthy snack instead of a less healthy one were more irritated by a public service advert promoting exercise.

Interestingly, the researchers have linked these feelings of irritation, stress, and anger to the act of exerting self-control while dieting, rather than the “dieting” itself.

The researchers point out that public policy makers should be more aware of the potential negative emotions, which can result when the public are encouraged to exert more self control over their daily choices.

What about you — does being on a diet make you feel more irritated or angry? How do you make healthy food choices without feeling like you’re denying yourself?

Article Courtesy from: diet-blog
Image courtesy by: Kreutziana

February 26, 2011

Many stick with fast food after heart attack: study

It would seem logical for patients who have had a heart attack to cut back on fast food.

Some devoted fast food eaters do. But six months later, more than half can still be found at their favorite fast food places at least once a week, according to a study in the American Journal of Cardiology.

Of nearly 2,500 heart attack patients studied by John Spertus, at the University of Missouri at Kansas City, 884 — or 36 percent — reported in a survey while still hospitalized that they had eaten fast food frequently in the month before their heart attack. “Frequently” was defined as once a week or more.

When Spertus and his colleagues checked back six months later, 503 were still eating fast food every week.

“Fast food consumption by patients with AMI (acute myocardial infarction) decreased 6 months after the index hospitalization, but certain populations — including younger patients, men, those currently working, and less educated patients — were more likely to consume fast food, at least weekly, during follow-up,” he wrote.

“Novel interventions that go beyond traditional dietary counseling may be needed to address continued fast food consumption after AMI in these patients.”

But the study showed that older patients and those who had bypass surgery were more likely to be avoiding fast food six months later.

The survey did not ask what menu items people ordered, and some in the restaurant business have pointed out that fast food isn’t always limited just to burgers and fries.

But Spertus and his colleagues pointed out that the people in their study who kept eating fast food tended to have health profiles “consistent with selection of less healthy options.”

Nine out of 10 patients in the study received dietary counseling before they left the hospital, but this didn’t seem to affect that odds that frequent fast food eaters would improve their diets, and Spertus said this showed they needed more education after leaving the hospital.

“The problem is that patients are absorbing so much information at the time of their heart attack, that I just don’t think they can capture and retain all the information they’re getting,” he told Reuters Health.

Fast food restaurants in the United States will soon post calorie, fat, sodium and other nutritional information on their menus, as required by the health care law passed last year.

Already, cities such as New York and Philadelphia mandate calorie counts on menus.


Source: http://bit.ly/eAnRdI
Image Courtesy from: Marketingpower.com

February 23, 2011

More Evidence Ties Moderate Drinking to Heart Health

Moderate alcohol consumption may help protect against heart disease, according to two new papers by Canadian researchers.

One team at the University of Calgary reviewed 84 studies that examined alcohol consumption and heart disease, and concluded that people who drink alcohol in moderation (one drink or less per day) are 14 percent to 25 percent less likely to develop heart disease as those who don’t drink alcohol.

Another team reviewed 63 studies and found that moderate consumption of alcohol (which the researchers defined as up to one drink a day for women, and one to two drinks a day for men) significantly increases levels of “good” cholesterol, which has a protective effect against heart disease.

The findings, published online Feb. 22 in the BMJ, add to evidence from prior studies that found moderate alcohol consumption may be associated with a decreased risk of heart disease.

One expert said the research does seem to support the intake of a little alcohol to help the heart.

“In addressing lifestyle issues, alcohol consumption, in moderation, could be recommended as part of a heart-healthy lifestyle,” said Dr. Suzanne Steinbaum, a preventive cardiologist at Lenox Hill Hospital in New York City.

The authors of the second paper, also from the University of Calgary, conclude that it is the alcohol content that provides the health benefits, not the type of alcoholic beverage (wine, beer or spirits).

Steinbaum agreed with that assessment. “One of the mechanisms of decreasing heart disease is by increasing the HDL [‘good’ cholesterol], which is independent of the type of alcohol, whether it be wine, beer or spirits,” she said.

But the researchers on the first paper noted that although moderate drinking appears to boost heart health, that message needs to be balanced with the caveat that drinking too much is bad for your health.

Discussions about the impact of alcohol on heart disease should now focus on “how to integrate this evidence into clinical practice and public health messages,” William Ghali, of the University of Calgary, noted in a news release from the journal’s publisher.


Original Article by HealthDay News
Image courtesy from VillageVoice.com

February 12, 2011

United Airlines Charges Extra For “Larger” Customers

United Airlines passengers who do not meet specific size limits may be forced to shell out a bit more cash—or remain grounded, according to information posted on the company’s website. The new requirements were implemented to enhance “the comfort and well-being of all customers aboard United flights.” The website states that passengers must be able to

  • fit into a single seat in the ticketed cabin;
  • properly buckle the seatbelt using a single seatbelt extender; and
  • put the seat’s armrests down when seated.

A United customer who cannot meet the requirements will be given a few options, depending upon seating availability. If there are available seats on the purchased flight, the passenger will be relocated next to an empty seat. If no seating is available, the passenger will be required to “purchase an upgrade to a cabin with available seats that address the above-listed scenarios or change his or her ticket to the next available flight and purchase a second seat in addition to the one already purchased.” Customers who do not meet the criteria and choose not to purchase an extra seat will be barred from boarding.

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