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

January 31, 2011

Chocolate

Image courtesy from UMASSmed.edu

Valentine’s Day is just weeks away, which means only one thing to many lovers: Time to bust out the chocolate! With all the recent media hype about the health benefits of this sweet concoction, many chocoholics are rejoicing. But can that solid chocolate heart from your sweetheart really be good for your ticker?

Health Benefits. Chocolate is made from cacao beans, which contain flavonoids,the same kind of beneficial plant compounds found in fruits, veggies, red wine and green tea. Research suggests that these flavonoids may have a positive effect on the cardiovascular system and may reduce the risk of heart disease and certain cancers. Other studies have linked chocolate consumption to reduced blood pressure, enhanced blood vessel function and improved cholesterol levels.

Cautionary Caveats. It should be noted that these protective health effects have been seen primarily with dark (not milk) chocolate, as dark varieties tend to have a higher proportion of flavonoids. The way chocolate is processed can also affect how much flavonoid content is retained. Finally, it is essential to remember that all chocolate contains high levels of fat and calories. The fat in chocolate can account for 50%–75% of its total calories, most of that being saturated fat from cocoa butter.

Comparing Varieties. Unsweetened cocoa contains 66 calories with 3.9 g of fat; baking chocolate weighs in at 142 calories with 14.1 g of fat; sweet dark chocolate has 143 calories with 9.7 g fat; semisweet chocolate yields 136 calories with 8.5 g of fat; milk chocolate packs 152 calories with 8.4 g of fat; and white chocolate yields a whopping 162 calories with 9.1 g of fat!

Choosing Wisely. Although some manufacturers have begun to list the candy’s cocoa content, even dark-chocolate lovers are mostly in the dark when it comes to picking the brands with high flavonoid levels. That’s why experts warn that chocolate should be consumed in moderation, as part of a healthy, varied diet. Eating any food in excess of caloric needs will result in weight gain.

Sources: Knight Ridder News Service and Cooking Light magazine.

October 18, 2010

Lose Weight at Work

Technology has eliminated as many as 2,000 of the calories that office workers used to burn each day, says James A. Levine, M.D., Ph.D., professor of medicine at the Mayo Clinic and author of Move a Little, Lose a Lot. No wonder the average American is 26 pounds heavier today than a generation ago. To start burning calories at work, Levine suggests you embrace these four work-based strategies.

trim that fat with these small adjustments to your day

1.) Meet on the Move
Instead of booking a conference room, ask colleagues to join you on a walk. Seriously. Just make sure the topic is relatively informal—brainstorming, not budgets, for example. Even an easy pace burns 10 times more calories than sitting for an hour—150 vs. a measly 15.

2.) Get on Your Feet
Stand up while talking or typing. (You may need to request a headphone or long cord, or a podium for your keyboard.)

3.) Find a Partner
A co-worker with similar fitness goals won’t push for fast-food breaks and will help you stay motivated. Maybe you can both buy pedometers and see who gets in the most steps each day. If you have iPhones, there’s a free app called Walk ‘n Play that tracks your movements and pits you against a friend or a simulator.

4.) Tackle Takeout
If you eat with your co-workers, offer to order lunch for the group. That way, you’ll control your options. In fact, you’re probably not the only one who would appreciate the healthier choices.

October 14, 2010

NHS should use term fat instead of obese, says minister


GPs and other health professionals should tell people they are fat rather than obese, England’s public health minister says.

Anne Milton told the BBC the term fat was more likely to motivate them into losing weight.

She said it was important people should take “personal responsibility” for their lifestyles.

But health experts said the word could stigmatise those who are overweight.


Using 'fat' may encourage people to take more personal responsibility, says Anne Milton

Ms Milton, who stressed she was speaking in a personal capacity, said: “If I look in the mirror and think I am obese I think I am less worried [than] if I think I am fat.”

She said too many staff working in the NHS were worried about using the term, but suggested it could help encourage “personal responsibility”.

“At the end of the day, you cannot do it for them. People have to have the information,” she added.

The minister spoke to the BBC after setting out the coalition government’s vision for public health.

A white paper is expected to be published in the autumn, which she said would stress the combined role of the individual, state, business and society.

The comments come after Health Secretary Andrew Lansley last month attacked the “lecturing” of recent public health campaigns, such as the drive on school meals that followed Jamie Oliver’s TV shows.

‘More brutal’

Professor Steve Field, of the Royal College of GPs, said he agreed with Ms Milton and already tried to use the term fat as much as he could.

“I think the term obese medicalises the state. It makes it a third person issue. I think we need to sometimes be more brutal and honest.

“You can be popular by saying the things people want to hear and in the NHS we too often do that when we should be spelling things out clearly.”

But Professor Lindsey Davies, president of the UK Faculty of Public Health, which represents public health professionals, warned against using ‘fat’ when dealing with patients.

“People don’t want to be offensive. There is a lot of stigma to being a fat person.”

She said health professionals started using the term obesity to encourage patients to think about the condition in a different way.

“Obesity is something that happens to people rather than something they are. The language you use all depends on the relationship you have with a patient.

“I would probably be more likely to say something like ‘can we talk about your weight’ rather than obesity, but that is a judgement you make on a patient-by-patient basis.”

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 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 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.

August 15, 2010

Simple Math – Use up more than you take in…

The reasons diets alone really don’t lead to long lasting weight loss is because at some
time during every diet, the body begins breaking down lean muscle tissue to create fat.  This is
disastrous for two reasons.  One, the body has found a new source of fat and learns to generate
fat on its own without the need for food.   Second and most importantly, by eliminating lean
muscle from the body the most vital means of fat burning is being destroyed.
Just as importantly, exercise alone won’t take off the pounds, especially if it is only
aerobic exercise.  What sense does it make to work out for hours on the treadmill or stair climber
machine to burn off 500 or more calories and then reward yourself for pushing so hard with a
sports drink that may contain 600 calories or more?  Do the math.   You’re losing the battle.
The real key to losing, and keeping weight off, is to eat a healthy, low-fat diet that does
not starve the body and to mix aerobic exercise with weight bearing exercise to build muscle
tissue, and therefore burn more calories than are taken in.  It’s that simple.
An important thing to remember is that exercise will make you hungry and it’s been
shown that people actually eat more on days when they work out than when they don’t.  What’s
the solution?  Well, one good thing is now that you know this, you can plan for it by packing a
healthy protein snack to eat after you work out.  Another is to drink plenty of water, which as we
described earlier this will help the body feel full and eliminate the need for high calorie sports
drinks after a workout.
Last year Americans spent over $46 billion on diet products and self-help books
according to Forbes Magazine.  Recent estimates are that over 45 million Americans belong to
fitness clubs and that over $19 billion a year is spent on gym memberships.  If you factor in the
millions upon millions that are spent on exercise equipment and you can see that Americans
spend a lot of money and a lot of time exercising and going on diets.
Yet we are still a fat nation.  Why?  Because we aren’t doing the simple math that any
third grader could do.  Eat less, but don’t starve.  Exercise smart, and gain muscle.  Use up more
calories than you eat!

The reasons diets alone really don’t lead to long lasting weight loss is because at some time during every diet, the body begins breaking down lean muscle tissue to create fat.  This is disastrous for two reasons.  One, the body has found a new source of fat and learns to generate fat on its own without the need for food.   Second and most importantly, by eliminating lean muscle from the body the most vital means of fat burning is being destroyed.    Just as importantly, exercise alone won’t take off the pounds, especially if it is only aerobic exercise.  What sense does it make to work out for hours on the treadmill or stair climber machine to burn off 500 or more calories and then reward yourself for pushing so hard with a sports drink that may contain 600 calories or more?  Do the math.   You’re losing the battle. The real key to losing, and keeping weight off, is to eat a healthy, low-fat diet that does not starve the body and to mix aerobic exercise with weight bearing exercise to build muscle tissue, and therefore burn more calories than are taken in.  It’s that simple. An important thing to remember is that exercise will make you hungry and it’s been shown that people actually eat more on days when they work out than when they don’t.  What’s the solution?  Well, one good thing is now that you know this, you can plan for it by packing a healthy protein snack to eat after you work out.  Another is to drink plenty of water, which as we described earlier this will help the body feel full and eliminate the need for high calorie sports drinks after a workout.   Last year Americans spent over $46 billion on diet products and self-help books according to Forbes Magazine.  Recent estimates are that over 45 million Americans belong to fitness clubs and that over $19 billion a year is spent on gym memberships.  If you factor in the millions upon millions that are spent on exercise equipment and you can see that Americans spend a lot of money and a lot of time exercising and going on diets.   Yet we are still a fat nation.  Why?  Because we aren’t doing the simple math that any third grader could do.  Eat less, but don’t starve.  Exercise smart, and gain muscle.  Use up more calories than you eat!

June 11, 2010

Encore Workout Checklist

Check your list and check it twice!
Make the best of your Personal Training sessions by following these top 10 general guidelines listed below:


1. Eat 1-2 hours before your workout and within 30 minutes after your workout.
2. Check in at the front desk every day.
3. Please lock up all of your belongings in car or locker with key lock.
4. Warm up until you sweat. You can do cardio before or after weight-training.
5. Schedule changes or vacations in writing. Confirm all appointments by Sunday.
6. Communicate every workout about old/new injuries, illnesses or strains.
7. Take a multivitamin in the day and a 1,000 mg – 1,500 mg calcium tablet at bedtime.
8. Drink water all day and during your workout.
9. Do progressively challenging interval cardio 200+ minutes a week.
10. Schedule regular photo shoots, fitness evaluations and nutrition meetings.

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