Make a New Year's Resolution to Live Longer!

Image via Wikipedia

Contributed by Kareem Turner
Mike George Fitness System

Every year, millions of people make New Year Resolutions promising themselves that they will get into shape and eat healthier. If this is one of your resolutions for 2010, you should remember that you can succeed and that this resolution can easily become a part of your lifestyle if done correctly. In fact, getting in shape and staying healthier will help prevent some common diseases and ailments you may suffer from later in life due to an overly sedentary lifestyle.

In order to succeed, you must plan a diet that is healthy and a diet that you can stick to all year long. Be sure not to make too many sudden and drastic changes to your diet. Instead, change one thing at a time. For example, if you wish to eat fewer carbohydrates then don't start out by totally eliminating all of the carbohydrates from your diet. Instead, stop eating potatoes and replace them with lower carbohydrate foods.

Replace your existing cooking oils with canola or olive oil and substitute fresh fruits for candy and cookies. You will also have to be sure that you are getting regular exercise. You do not have to run out and join an expensive gym. Instead, you could begin to take long walks several days a week. After a few weeks you could begin to jog instead of walk. You will find that the routine gets easier, you get healthier and you'll enjoy it more once you get used to it.

Making positive changes in your habits can have a huge impact on your health. While transitioning to a healthier you, keep in mind that taking it slow and steady has proven to be more successful for long term health benefits than making drastic, often unhealthy changes in your diet and exercise. There is nothing stopping you from becoming the fit and healthy person you want to be. Plan ahead, be consistent and be proud of each step you take in the right direction to a healthier, happier you!

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Thanksgiving Eating Tips to Keep Your Weight Loss on Track

Image via Wikipedia

Contributed by Kareem Turner
Mike George Fitness System

During the Thanksgiving holiday, you do not have to give up all hopes of keeping your diet on track. If you stay relaxed instead of tense around the dinner table you should be able to enjoy the festivities without feeling guilty during or afterward. Besides, by keeping stress levels down, your digestive system works better.

Here are a few time proven tips for having a fun and relatively guilt free Thanksgiving.

Eat for one, not two. The number one tip that will help you with your daily food regimen as well as those special occasions that traditionally involve consuming lots of delicious foods is to eat smaller portions. Many people can’t help heaping their plates with all of their annual favorites. This is the easiest way to sabotage your health goals. By serving yourself smaller portions of your favorite dishes, you will be able to enjoy your meal without feeling bloated or guilty.

Do not rush your food. By eating slowly, you can actually focus on the flavors and textures of the foods and you will enjoy every last fork full if you follow this bit of advice. You will also be satiated sooner with less overall food intake.

Just because it's Thanksgiving does not mean that you have to overeat. Do not automatically reach for seconds, instead take the time to talk to the other people at the table and allow the food you just ate to reach its destination. If you cannot resist the temptation of seconds, then consider preparing a plate of food and sliding it into the fridge to enjoy at a later time.

Live a little. Be sure not to tell yourself that certain foods on the holiday table are forbidden due to your diet. This strategy almost always backfires and makes you reach for the food anyway. The turkey, stuffing and cranberry sauce
should not be 'off-limits'.

Instead of denying yourself your favorite foods, you should instead be a bit exploratory and try some of the less familiar dishes on the table. You may find a new food sensation that may not even be fattening!

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Gourmet Gift Baskets for Weight Watchers

Contributed by Kevin Lloyd


With so many kinds of diet and weight loss techniques sprouting like mushrooms from everywhere, the choice of foods has become slimmer and slimmer. And along with the diet we try to religiously follow, comes the demanding task of sticking with the lean food choices available. And during this agonizing weight-loss days, it may seem ridiculous to give away gourmet gift baskets, especially if you and your friend are in the same boat trimming down your waistlines. But believe it or not, you can make gourmet gift baskets your actual diet plan!



Make your gourmet gift baskets "diet friendly" instead of "fat friendly" simply by changing the usual entrée. Personally take charge in choosing the foods that will be included in your package. And be pro-active in asking or even suggesting foods that will comprise your gourmet.


With Liquor-Wine-Beverage-and-Cheese-Crackers combo in your gourmet gift baskets, opt for the classic type of wine, like red or white wine. Stay away from mud shakes, or beverages that are cream-based. Because the red and the white wine have fewer calories in them, than those heavy shakes or cream drinks. On the other hand, with cheeses, choose the low fat type. There are a lot of cheeses now sold in the market that are diet friendly with fewer sodium and fat in them. And before adding them in your gourmet gift baskets, you can always check the nutritional contents listed at the back of the package. With crackers, choose the simplest one with no sugar or anything added in it. Remember you have the cheese for the taste, so you don't need another flavor!



With gourmet gift baskets containing cookies, make sure that these pastries can not ruin a weight loss regimen. If it is chocolate cookies, go for the dark chocolates. They are less fattening and have more health benefits. If it is fruit flavored cookies, make sure it's not heavy on sugar. They are made mostly from preserved fruit jams that have thick sugar sauces, which are big No-No's to dieters. There are already a lot of cookies that are low in calories and low in fat as well, find them and let them be the main element of your gourmet gift baskets.



If fruits are the main theme of your gourmet gift baskets, bear in mind that not all fruits are dieter's best friend. Some fruits are extra loaded with calories making them horrific to weight watchers. Look out for the sugar content. Ripe mangoes have higher sugar than cantaloupe. Avocados are loaded with good fat; and although it is good fat, it can still be bulky in calorie-content.



The lesson: Dieters should not fear gourmet gift baskets, or the foods in them. You just have to have wise and healthy choices of items that you are going to include in your package. And with so many innovations the latest technology is offering, we are lucky to have a wider array of diet-friendly foods available in our market today. We just need to be extra watchful in finding them. Remember that little efforts may contribute to large weight loss in the end.



--
Kevin Lloyd is the author of gourmet gift baskets articles for www.gourmet-gift-baskets.org

Source: http://www.articletrader.com

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Why We Don't Crossfit

Contributed by Roy Alfonso

Mike George Fitness System

America has always taken fitness to extremes. In the late 60s when we found out continuous movement burns fat and calories, we began having more running races. We took a 5k and added  an 8 and a 10k. Then came half marathons, marathons, triathlons, eco challenge and more.

The latest fitness craze is cross fit which de-emphasizes form and proper technique. Proponents of these workouts have often stated, “The workouts can kill you”. Unfortunately, litigation has challenged the use of these movements.

While some within the industry seem to endorse and encourage the use of these techniques, we at Mike George Fitness System emphasize the use of proper form and technique. Consequently, we can not endorse any technique that de-emphasizes form.

Health is our primary concern. Our programs build you up, not beat you up. MGFS uses high intensity programs, once the client has mastered the basics. Form is still maintained, even in the more difficult exercises. It is not only prudent, it is a fundamental requirement to maintain safety.

We have many different programs including active rest, push and pull, structural integrity, learning, super slow, sport specific, conditioning, circuit, hypertrophy and speed/power/agility.

Crossfit takes risks. We don’t deal with risks. We at Mike George Fitness System deal with science.

Providing personal training in Chicago, Mike George Fitness System is a private facility where you can focus on your goals without worrying about anyone else. Our state-of-the-art, private facility and one-on-one personal training programs are tailored to improve your health, strength, tone, flexibility and endurance through the scientific application of progressive resistance. Call 312-943-6700 now to schedule your free consultation.

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To Flu or Not to Flu, That is the Question

Contributed by Kareem Turner

It seems that every day there is new news about the H1N1 flu virus. We are being flooded with information ranging from, where it has hit, the number of infections and casualties to what is predicted to happen next with the virus. With all of the alerts and reports being released about H1N1 on an almost daily basis, you may be wondering what you should be doing to protect yourself and your family. Fortunately, medical and healthcare professionals are providing plenty of information about what you can do about it.

The general rule of thumb to help reduce your exposure of catching any flu virus is to maintain good hygiene habits and to be aware of potential risks. With your physician's approval, you should also consider at least taking a daily multivitamin. Vitamin D and vitamin C are also good for strengthening your immune system.

You may also consider trying a regimen of other natural supplements that are known to help boost your immune system. Echinacea is one of the more popular natural supplements people use to help their overall immune system health. Echinacea has also been known to help with fatigue, indigestion and weight loss. Goldenseal and astragalus have also been reported to help immune system health.

Another good preventative measure that you can practice all year round is to keep yourself healthy and active which will help your body's natural defenses be as effective as they can be. You should incorporate regularly a workout plan where you engage in good, healthy exercises, weightlifting and cardio. Your body is designed to take care of itself as long as you take care of your body. Eating foods rich in antioxidants and immune system boosting nutrients like fruits and vegetables help you stay strong from the inside out. Staying fit will definitely help keep flu viruses like the H1N1 and other health risks at bay.

Following these guidelines and keeping your stress level low will definitely help arm you against the H1N1 virus by building up your body’s natural defenses. These preventative steps will also help you live a longer, healthier and happier life.

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Why exercise for its own sake is a sure way to pain, injury

Reprinted from Post-Tribune January 28, 2008



When adults overhaul their fitness routines, the motivation comes in many forms. Some strive for improved overall health, or to stair-step their way to Madonna's glutes, or dazzle tennis buddies with their serve.

As a result, boomers have kept the treadmills humming in recent years. But there's a downside to all that vigorous activity. Flexibility, balance and muscle mass diminish as we age, making overzealous exercisers more prone to injury.

The good news: You can train to reduce risk.

One common misconception is that walking provides a fitness cure-all, said Cara Lindell, president of Park Ridge-based Fully Fit Lifestyles. "It's better than nothing, but the treadmill just scratches the surface," she said.

To avoid injury on the courts and slopes -- even in everyday activities -- a well-rounded exercise plan is essential, Lindell said. That requires a mix of cardiovascular, flexibility and strength training each week.

Another fitness pitfall for boomers is poor posture, said Mike George. He's the founder of Chicago-based Mike George Fitness System, an exercise facility where more than half of clients are 50 or older. Many adults spend hours each day slumped in front of computers -- and that's probably increasing their injury risk. "We need to get to a point where the body is aligned properly. Otherwise, it's not safe to push harder and harder [in sports]," George said.

That's because improper alignment can overload the wrong muscles, and create unnatural movement for joints. Pilates, yoga and other flexibility training can help alleviate those problems, he said: "They help extend muscles to their natural range of motion and allow them to work to their utmost capacity."

In addition to general fitness, George's trainers tailor workouts to match clients' preferred sports. "People think, 'Oh, golf is so relaxing,' " he said. "But when you get up and swing as hard as you can, you herniate a disk."

For those clients, a workout session might include exercises that mimic a club swing, with light resistance. That helps golfers learn to generate strength from their hips, rather than twisting with excessive torque.

George raves about the benefits of tennis: "It's the only sport that combines all the types of movement necessary to keep bodies and hips really healthy: forward, backward, lateral, twisting. And it's very aerobic."

But that fancy footwork can also lead to accidents. To help strengthen the muscles needed for some of those movements, tennis clients sometimes train with resistances bands around their ankles while they walk laterally.

Andy Salk is one active boomer who embraces exercise diversity. "There's a lot to be said for mixing it up," said the 50-year-old Chicago resident, who incorporates running, swimming and biking in his routine. Variety has benefits beyond promoting general fitness. "It keeps you interested in exercising."

A lifelong tennis player, Salk has had his share of exercise misery. He began suffering from tennis elbow a couple of years ago -- a chronic problem that has him considering surgery. That condition hasn't slowed him down physically. In 2005, Salk completed a triathalon, and for the past several years, he's trained at Mike George's facility to improve his health and ward off additional injuries.

Salk golfs regularly -- about once a week -- and his weekly Pilates classes help make the greens a safer place.

"A big part of Pilates is the core," he said, "and certainly in golf, the core is important to take pressure off your back."

If adults respect their bodies' changes -- and train regularly to address the aging process -- they can enjoy a safer active lifestyle for many years to come.

Sandra A. Swanson is a local writer.

The Importance of Being Balanced

Contributed by Mike George


Recently, we told you about the basic necessities for getting results from your workout program. Now it is time that we discuss going to the next level.

OK, you've calculated your 'target heart rate' zone and had your fitness level evaluated; now it's time to see how much you actually know and what else you should learn before you get started.

If you are new to exercise, your first six weeks should be centered on learning proper form and developing structural integrity, or creating balance around the joints of the body.

In a nutshell, when you learned to write, you had someone qualified teach you proper form and technique as well as evaluate your progress. The same goes for exercise. Your perception of your own posture and reality may be far apart. A properly trained fitness professional will monitor your alignment so that you learn to recruit the proper muscles and avoid injury at the same time.

If you're like most people, psychologically you will want to jump into things too fast. This can lead directly to injury. Alignment/posture are important to address before you do anything else. If you were hired to add ten stories onto the leaning tower of Pisa, wouldn't you try to straighten the structure first? Like this structure, your body would buckle under the added strain.

Don't be too anxious or impatient by discouraging your trainer from spending the necessary time breaking down your alignment and exercising smaller muscle groups before moving into your regular exercise program.

We know you want results now but doing it wrong will yield poor results and/or injury, so it's not worth it. Your exercise program should be an overall wellness program, extending the quality of your life properly, appropriately, systematically and scientifically. After six weeks of structural integrity exercises and you’ve learned proper form, you may be ready to develop strength, metabolism, speed and agility.

Recognizing the importance of flexibility and an appropriate range of motion is imperative to maintaining proper form throughout an exercise. Otherwise, muscular imbalance can lead to further posture problems and leave you more susceptible to injury, which sidelines you for a while. Then the downward spiral right back to where you started...on the couch!

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Holistic Nutrition - Questions and Answers

Contributed by: Ashley Walter, Holistic Nutritionist

 

Describe holistic nutrition and how it benefits a client: To put it in the most basic terms: you truly are what you eat. And, the human body is not used to the chemicals incorporated in all of the processed foods; therefore it doesn't know what to do with them. This prevalence of foreign food additives can lead to deficiencies of important vitamins and minerals as well as other unhealthy imbalances in the body.

 

A holistic nutrition consultant can help support your healthy food choices and educate you on what is best for your body to keep it functioning at 100%. It is our responsibility to preserve your health, and a natural practitioner's job to see that you have the tools to do so.

 

Some reasons you may seek a holistic nutrition consultant include:

 

• Reach your ideal body weight
• Eradicate food cravings
• Remedy chronic and acute symptoms
• Experience an overall increase in energy
• Learn to shop and prepare food that promotes overall wellness
• Replace unhealthy eating habits with healthy, natural lifelong eating habits
• Become aware of what you are eating and how it directly impacts your health

Some specific issues we deal with on top of general wellness include:

• Detoxification
• Post-cancer treatment rejuvenation
• Pre- And post-menopausal aid
• Antioxidant education
• “Organic” tutorials
• Home visit: grocery store visit and cabinet cleaning
• Food combining
• Adopting the Paleolithic Diet
• And much more…

How does holistic nutrition differ from clinical nutrition? The clinical approach to nutrition is generally allopathic; which is more of a treatment-based approach that generally deals with the young traditional medicine approach. However, holistic nutrition takes a client-centric, homeopathic approach that is focused on natural prevention that originated centuries ago.

 

What services do you offer under the holistic nutrition umbrella? Along with a standard initial consultation where the client and consultant review their dietary intake and issues there may be tied into with the diet, there are a multitude of helpful services to ensure the journey to a healthy and whole lifestyle is accomplished.

 

Kitchen Cupboard Clean Up: Have a holistic nutrition consultant come into your home and scavenge through your cupboards in order to pinpoint what stays and what goes, why, and develop a grocery list based upon your discoveries together.

 

Get to Know Your Grocery Store: Get a holistic nutrition consultant shopping companion to go down aisle after aisle so you can ask questions about any food products you purchase, learn to read food labels properly, modify your grocery list to a healthier version, and bone up on all of the “ins” and “outs” of commercial branding.

 

Metabolic Typing: Forget the fad diets and learn how to lose and maintain your ideal weight while feeling more energetic and in control of your diet. Metabolic Typing provides the individual with a diet specific to their body’s needs. It increases energy levels, reduces unnecessary body fat, is customized to boost the immune system, and can reduce unwanted food cravings simply by eating the foods your body needs.

 

The practice of Metabolic Typing defines the 10 homeostatic control systems of the body that comprise your metabolism. By completing a 144-Point Metabolic Typing Questionnaire you can determine how your metabolism works. The reason this works is because it does not prescribe to the idea that one diet or lifestyle works for everyone, it pinpoints what works for you. After completing the questionnaire, you receive advanced results in order to follow the individualized food plans to reach overall metabolic homeostasis.

 

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Mike George Fitness System Provides Metabolism Measurement

 

Reprint: Originally published August 24, 2004

HighBeam Research
Title: Mike George Fitness System to Offer Metabolism Measurement Program.
Date: August 24, 2004 Publication: PR Newswire

CHICAGO, and SAINT PAUL, Minn., Aug. 24 /PRNewswire/ -- New Leaf Health and Fitness Products, a unit of St. Paul, Minnesota based Angeion Corporation, announced today that Mike George Fitness System is now an authorized New Leaf Health and Fitness services provider. This makes Mike George Fitness System part of an elite group of fitness clubs and training facilities able to create highly effective personalized exercise and weight loss plans based on an individual's metabolic profile.

"We're pleased to welcome Mike George Fitness System to the select group of fitness facilities that are moving exercise training into the 21st century by implementing the New Leaf metabolic assessment system. As part of the program, Mike George Fitness System had its staff complete an advanced training program on using metabolic markers to create personalized training and exercise programs. The training is nationally recognized and accredited by the American Council on Exercise (ACE)," said Terry Kapsen, New Leaf Vice President. "This proven technology really is the science behind exercise. Programs based on the New Leaf System help you achieve your weight management, fitness, and athletic performance goals according to your unique individual metabolism. Now, Mike George Fitness System's clients will know how many calories a day they can eat without gaining weight and exactly how hard to exercise to burn the most fat or to improve their fitness and endurance," continued Kapsen.

"We have been a leader in providing this technology to hospitals, clinics and elite human performance centers such as NASA and Olympic training centers worldwide for the past 25 years through our sister business, Medical Graphics Corporation. Recently, based on a series of patented innovations in technology, we have made it practical to offer this capability to leading fitness facilities and ultimately to consumers. Now that the technology is readily available and affordable, it is difficult to understand why anyone would plan an exercise or weight loss program without it. It would be like going on a trip without a map -- you could guess if you are going in the right direction but you wouldn't know for sure," Kapsen concluded.

For more information on the New Leaf programs visit http://www.newleaf-online.com/ . For information about Mike George Fitness System visit http://www.mgfsinc.com/ or call (312) 943-6700.

About New Leaf Health & Fitness Products
As a unit of Angeion Corporation , New Leaf manufactures and markets a line of health and fitness products to help consumers effectively manage their weight and improve fitness. New Leaf markets its products and services primarily through personal training studios, health and fitness clubs and other types of exercise related facilities.

CONTACT: Kristen Iacarella of New Leaf, +1-651-766-3443, or Mike George of Mike George Fitness System, +1-312-943-6700

Web site: http://www.newleaf-online.com/ http://www.mgfsinc.com/

[Posted with iBlogger from my iPhone]

New Medical Weight Loss Program

 

New Medical Weight Loss Program Launched at Advocate Illinois Masonic Medical Center

 

Unique Program Aims to Help Patients Meet Healthy Weight Loss Goals

 

Chicago, Ill. – Sept. 7, 2009 –Advocate Illinois Masonic Medical Center has partnered with Clinical Weight Loss Corp. to develop, implement and manage unique weight-loss services specifically designed for those patients who need to lose weight in a controlled, supervised environment.

 

The new program is now accepting patients on a rolling enrollment, said Laura Concannon, MD, board certified internist, medical director of the new program. She estimates that 100 million Americans will begin a diet this year, but only 5 percent will be able to consistently maintain a healthy weight.

 

The program works with a patient’s personal physician to increase the likelihood of success. Physicians are involved at every step, not only receiving regular reports on patients’ progress and adherence, but providing diagnostic testing and advice to program administrators. The new program will be hosted at the Advocate Illinois Masonic Family Practice Center, 4600 N. Ravenswood Ave.

 

Of special focus are patients with risk factors such as diabetes, hypertension, cardiac dysfunction and osteoarthritis. Patients undergo diagnostic testing and orientation with a physical therapist, exercise physiologist, registered dietitian and psychologist.

 

“This is the most complete program in Chicago, filling in gaps that other programs have left behind,” Concannon said. “We include several unique elements, such as injury screening, individual exercise planning and supervised exercise. The only option not offered is weight-loss sugery, which we’d like to see used less.”

 

The program consists of three phases, the first of which meets 5 days a week for three months. These five-to-six member groups take part in supervised exercise sessions, weekly meetings with a dietitian and psychologist and weekly weigh-ins. This is followed by two step-down phases, each designed to make certain patients make the life-long habit changes needed.

 

A physician referral is required to participate. To discuss program requirements and fees, please call (312) 943-9910.

 

Illinois Masonic is a 551-bed hospital in Chicago with a Level I trauma center and Level III Neonatal Intensive Care, the highest designations awarded by the State of Illinois. It is a comprehensive inpatient hospital, including medical, surgical, obstetrics and pediatric inpatient care, as well as outpatient services. A recipient of numerous awards for quality and clinical excellence, Illinois Masonic was ranked in 2006 as one of the top 50 hospitals in the nation for Heart and Heart Surgery by U.S. News & World Report. In 2008, the hospital achieved Magnet designation for excellence in nursing services by the American Nurses Credentialing Center’s (ANCC) Magnet Recognition Program. Illinois Masonic is a part of Advocate Health Care, a nationally recognized health care system and the largest provider of health care services in Chicagoland. For more information, log on to www.advocatehealth.com/masonic.

 

Timothy A. Nelson
773.296.8002 (work)
773.401.8343 (cellular)
Timothy.Nelson@advocatehealth.com
836 W. Wellington Avenue
Chicago, Illinois 60657-5193
Telephone 773.975.1600

 

 

Fitness With a Ballet Twist

English: A ballet dancer doing barre work. (Photo credit: Wikipedia)

Printed from ChicagoBusiness.com

Fitness with a ballet twist keeps students on their toes

By Kevin Davis

July 13, 2009

Fitness buffs have tried Jazzercize, Pilates, cardio kickboxing and aerobics to make exercise more interesting.


Break out the tutus, tights and slippers: Power Ballet has come to Chicago.


Personal trainer and fitness center owner Mike George was inspired to offer something new. "I constantly have clients with postural issues," he says. "Ballet is so focused on posture."


Mr. George installed ballet barres and hired ballet instructors for the program, which began in June. It's billed as a way to increase muscular strength, stamina and flexibility for men and women.


"I think the male ego may be a little resistant to the term 'ballet,' " Mr. George says. "But it develops a lot of agility, flexibility and balance."


Among the first clients was Kim Klimek, 42, who co-owns a direct-mail advertising company.


"I had taken ballet as a child and my mom used to teach it," Ms. Klimek said after a recent session. "I didn't remember how difficult it was. I'm sweating head to toe."


Andrew Lurie, 31, a massage therapy student, says he decided to try a free session after seeing it advertised at the gym. He came away impressed. "There's a lot of strength-building and a lot of flexibility exercises," he says. "So much of it is using smaller muscles. They really burn, and pretty quickly."


The class is more than just dance. "Anyone who is skeptical about ballet should just look at the dancers," Mr. Lurie says. "They all have bodies we should envy."


Kelly Martinez, director of personal training at the Edgewater Athletic Club and a trained ballet dancer, has been incorporating ballet into his classes for years.



"Fitness is a hodgepodge of ideas and finding the formula that works best for you," he says. "The key is to have variety because the body adapts quickly."


The Edgewater club was fitted with ballet barres during a recent renovation at Mr. Martinez's request. He teaches plié moves and warm-up techniques from late dancer and choreographer Lester Horton.


"The benefit is that with certain movements of dance, it employs a natural stretch and the person maintains a certain shape," he says. "It will show you where your range of motion is."


©2009 by Crain Communications Inc.

Power Ballet Program

English: A ballet dancer doing barre work. (Photo credit: Wikipedia)

The Mike George Fitness System introduces Power Ballet, a new fitness program.

H'mm, Power Ballet? That's catchy. Are there any health benefits from dancing?

Well, Power Ballet does have some significant health benefits regardless of a person's age and dance experience. With proper instruction and practice, muscular strength and stamina is increased. Reflexes are also greatly improved.

All movement in ballet dance is based on proper alignment of the body and the development of strength of one's core muscles. Coordination, balance, agility and the increase in bone density are also documented benefits of the study of ballet.

Well Newbies, the structure of the ballet session focuses on alignment and terminology. Stability movements, proper weight transfer and coordination of compound movements will be emphasized. As the student progresses, more advanced elements will be added and the intensity of the workout program will progress accordingly.

One note on attire. Form fitting clothing is ideal, so that alignment and postural corrections can be easily recognized and applied. Although socks are acceptable, the dancer is encouraged to wear soft ballet shoes. Hair should be off the back of the neck and jewelry kept to a minimum.

Simply stop at the Front Desk to schedule a session.

Summer in the great city of Chicago!

Contributed by Mike George

Summer in the great city of Chicago! Today’s adult athletes fall into one of two categories: there’s the gym enthusiast who rushes out of the office at 5:15 for a grueling two-hour workout and the weekend warrior, who spends dawn to dusk every Saturday and Sunday running or biking along the lake. Both have two things in common: their drive and passion for the physical exercise and the inevitable risk of injury that comes with doing what they love.

First, we need to define and understand the term “weekend warrior”. This is the athlete who participates in little or no exercise during the week, then on the weekend partakes in vigorous activity, for which the individual has not trained properly.

Often, we don’t take the time to physically prepare ourselves for these endeavors, thus resulting in strains, sprains, low back pain, and numerous other injuries. According to the US Consumer Product Safety Commission approximately one million adults sustain sports related injuries each year. Here are some questions I hear quite often…

Q: Is the saying “no pain, no gain” your best measurement of a good workout?

A: False. If you are experiencing pain during a specific exercise or activity it is essential to stop and evaluate what motion is being performed incorrectly. This can lead to one of the most common injuries, a strain. A strain is an acute trauma to the muscle tissue or the tissue that make up the tendon that connects the muscle to the bone. This may lead to excessive swelling to the area, decreased range of motion, and decreased function.

We need to remember that the body sends out three signals for us: the first is discomfort, and then pain, the last is the resulting injury. Physiologically our body can only increase in muscle strength 4% per week, to push beyond this intensity is setting you up for failure.

Q: Does practice make perfect?

A: False. Vince Lombardi states it best, “PERFECT practice makes perfect”. Incorrect mechanics repeated over and over can lead to poor posture such as rounded shoulders. This can result in instability of the shoulder and lead to injury.

Q: Heavy sweating during activity can lead to injury.

A: True. While losing fluid during exercise, dehydration is always a concern, especially in the humid summer months. A general rule of thumb is if you experience thirst during activity, your body is already dehydrated. Keep ample amounts of fluid with you before, during, and after activity.

In conclusion, prevention of injury is the best medicine. If you do get injured, rehabilitation services can get you back with minimal interruption to your training.

Summer is almost upon us so... What's stopping you?

Contributed by Mike George

Fast-forward one month…you are at Cast Aways with your protective layers of clothing, out of shape and without a tan.

Will you kick yourself for not doing something about it? You’re in control if you want to be; do you want to be? Do you believe that this summer can be different from the others?

You know that regular exercise will help live longer, feel better, and look better naked. So, what is stopping you from doing it?

Time, energy, and desire are three obstacles that you need to overcome. Under the age of 29, your body naturally maintains its levels of lean tissue (muscle, bone, blood, and vital organs). After 29, these tissues begin to deteriorate at about 1% per year.

This “atrophy” results in a lower metabolism, softer feel, weakness, and injury. Luckily, this decline can be decelerated with the right combination of cardio-vascular exercise, weight training, flexibility training and proper nutrition.

If you want to feel and look better by summer, get started now! There is no more time to waste. Starting now should yield a loss of 1-3 inches off your waist and hips, more overall tone, energy, and improved mood. The biggest step is the first one, take it this week – or see little to no improvement by summer 2009.

What should you do? Start with 3 – 5 cardio sessions per week, for 30 – 60 min. each and 2 – 3 sessions of weight bearing exercise like Personal Training or Pilates. Monday, Wednesday, and Friday do 30 min. of cardio followed by 30 min. of weights. Tuesday, and Thursday do additional cardio for 45 – 60min. Do this regularly for six weeks and you should start to see drastic improvement.

The key is consistency, log your workouts into your planner and commit to working out at a time that is realistic. Personally, I wouldn’t recommend going home after work before you go to the gym – the likelihood that you will get off the couch and go to the gym is not high. Perhaps you have a highly stressful job and you’re exhausted once you leave the office, schedule you workout time for lunch or if you’re a morning person go before work.

The most difficult thing is getting there. Psyche yourself by saying, “OK, I’ll only do a 10min work out today.” Chances are you’ll stay and finish the entire workout. Soon, your workouts will develop into a habit, and like any habit, eventually you’ll crave it. Before you know it, it’s mid-July and you’re looking good and feeling fine.

The Importance of Being Balanced

Contributed by Mike George

 

 

Recently, we told you about the basic necessities for getting results from your workout program. Now it is time that we discuss going to the next level. 

 

OK, you've calculated your 'target heart rate' zone and had your fitness level evaluated; now it's time to see how much you actually know and what else you should learn before you get started. 

 

If you are new to exercise, your first six weeks should be centered on learning proper form and developing structural integrity, or creating balance around the joints of the body. 

 

In a nutshell, when you learned to write, you had someone qualified teach you proper form and technique as well as evaluate your progress. The same goes for exercise. Your perception of your own posture and reality may be far apart. A properly trained fitness professional will monitor your alignment so that you learn to recruit the proper muscles and avoid injury at the same time. 

 

If you're like most people, psychologically you will want to jump into things too fast. This can lead directly to injury. Alignment/posture are important to address before you do anything else. If you were hired to add ten stories onto the leaning tower of Pisa, wouldn't you try to straighten the structure first? Like this structure, your body would buckle under the added strain. 

 

Don't be too anxious or impatient by discouraging your trainer from spending the necessary time breaking down your alignment and exercising smaller muscle groups before moving into your regular exercise program.

 

We know you want results now but doing it wrong will yield poor results and/or injury, so it's not worth it. Your exercise program should be an overall wellness program, extending the quality of your life properly, appropriately, systematically and scientifically. After six weeks of structural integrity exercises and you’ve learned proper form, you may be ready to develop strength, metabolism, speed and agility.

 

Recognizing the importance of flexibility and an appropriate range of motion is imperative to maintaining proper form throughout an exercise. Otherwise, muscular imbalance can lead to further posture problems and leave you more susceptible to injury, which sidelines you for a while. Then the downward spiral right back to where you started...on the couch!

Exercise Hydration: Water or Sports Drinks?

Contributed by Roy Alfonso


If you believe advertisement, then a sports drink will enable you to run longer on the treadmill and beat the competition in your favorite sport. Though hydration is extremely important during exercise, only continuous exercise that exceeds 60 minutes requires liquids other than water.

If you’re exercising for weight loss, consider the number of calories the sports drinks have versus water. You might be consuming more calories than your workout has burned.

Normal training is not likely to deplete your body’s storage of minerals such as: sodium, potassium and other electrolytes. If you are exercising over 60 minutes, it is recommended that you drink fluids supplying 60 to 100 calories per 8 ounces.

In order to figure out how much water you should drink, weigh yourself before and after you workout. If you lost 2 or more pounds during your workout, you should drink 24 ounces of water for each pound lost.

To find out more about hydration, prehydration and rehydration, visit the web sites www.sportsmedicine.about.com and www.acsm.org.

Diet Concepts: Fact or Fiction

Contributed by Mike George

Fact: Walking a mile can burn as many calories as running one.

Fact: Working out too hard for your fitness level will burn sugar, not fat.

Fact: Cutting your calories too much to lose weight will eventually lead to your gaining weight.

I've read that the definition of psychosis is 'repeating the same behavior repeatedly yet expecting a different result'. If this is the case then it stands to reason that the majority of people in America are psychotic when it comes to weight loss.

You've heard the term 'Yo-Yo' dieting-- which refers to being on and off diets -- which eventually results in regaining the weight. Another way of viewing this is simply stating that Yo-Yo diets result in failed weight loss. Yet we go back to it, or at least some variation of it, by eating too little (starving the metabolism).

One caveat-- most people, in their past, experienced a positive result from eating less. It is the memory of this positive result that is embedded in our brains and burned into our subconscious. We experienced euphoria and elation from achieving a certain body weight. But, how long did the weight loss last?

Research indicates that giving a client minimal calories not only negatively affects weight loss, but also seems to encourage the body to eventually put the weight back on. Unfortunately, most weight loss programs recommend ingesting calorie levels below the person's resting metabolism. Continued, sustained, restricted calories below a person's resting metabolism will cause other issues that may require medical intervention.

So, our metabolism functions in predictable ways, yet we still don't recognize these ways and continue to foster behaviors that will ultimately affect our bodies in unintended ways. Because your metabolism 'learns' your tricks, you lose mostly muscle, not fat.

That's why your body is softer than you remember. Wake up out of your own irony and reach over and shake your metabolism awake while you are at it. Just be ready, because you've been mistreating your metabolism for so long that you are going to need to cajole, respect and nourish it back to health.

Learn more about your metabolism by contacting MGFS at 312-943-6700

Striving to get 10 thousand people more fit by 2010.

Exercise Progression

One of my clients recently asked me, "What is the appropriate rate of progression for resistance exercises?"

"That is a hard question," I responded. I began to seriously think about this issue. Then I remembered that the American College of Sports Medicine (ACSM) published a position statement on this issue. So I decided to paraphrase the position statement for the ease of brevity.

ACSM introduces the issue by defining the goal as "...stimulating further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary."

Ok, I get this. Now since resistance training is such a broad subject, ACSM begins to narrow the scope of exercises covered in the the statement.

"The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single-and multiple-joint exercises."

Now, the actual recommendation includes: "It is also recommended that the strength program sequence exercises in order to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises)."

Notice, that this recommendation addresses those clients on a strength program.

"For initial resistances, it is recommended that loads corresponding to 8 -12 repetition maximum (RM) be used in novice training."

Ok, for new clients use a load that they can perform 8-12 reps per set. Next, ACSM recommends periodization, tempo and rest periods for advanced clients.

"For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1- 6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric)."

The next part of the recommendation is very interesting. ACSM gives a range of acceptable increase in the load for advanced clients.

"When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number."

Frequency of exercise is also addressed in the statement. "The recommendation for training frequency is 2-3 d•wk 1 for novice and intermediate training and 4-5 d•wk 1 for advanced training."

So, I was right. It was not an easy question, but one which you must consider the exercise program for the client,(i.e., strength, hypertrophy, power or endurance), the client's goals, the client's physical capacity and his training experience.

Soccer Families

Recently, while awaiting the arrival of our clients, my fellow trainer Roy Alfonso and I were watching his favorite soccer team, the Boca Juniors, on ESPN. Roy is an avid soccer fan, player, certified coach with the Illinois Youth Soccer Association, and a certified referee with the United States Soccer Federation.

"Did you know that over 4 million families are involved in soccer?" Roy stated.

Four million families? That is a huge number of families involved in a single sport.

"With that many families, there must be a large number of soccer moms trying to figure out how to help their kids improve playing the game," I stated.

"What can new soccer moms do to help their kids?"

Roy explained that soccer improvement is dependent upon the age of the kids. "Under the age of 10, the kids need to focus on skills, i.e., dribbling, passing, shooting and tackling."

"Over 10, the kids need to focus on learning game strategies, i.e., field divisions, and field placement without the ball" Roy continued.

H'm it seems that after a certain age, strategy becomes more important than skills.

"Why the emphasis on strategy?"

Roy explained that organized teams for older children tend to be very competitive. "Coaches tend to focus on small groups and teams, rather than individuals. Therefore, individual skill development is generally ignored."

"This implies that young players must take responsibility to develop their skills in an outside fitness and training program," I stated aloud.

"Yes," Roy confirmed, "individual training needs to be done in phases that match the seasons."

"Seasons?" I asked, feeling a little uninformed about the seasons of soccer.

"Soccer generally is played outdoors during the fall and spring."

"During the winter, the training should focus on gaining strength. During the pre-season, it should focus on speed and agility training."

"Finally, during the season the workouts should focus on moderate speed and agility." stated Roy.

"I recommend that soccer moms look for a teaching oriented coach if their child is under 10 and a strategy oriented coach for over 10," Roy concluded.

If anyone needs further clarity on this they can contact Roy at roy@mikegeorgeinc.com.

Super Slow Training

Today Kurt and I are talking about using "super slow training technique" with our clients. Kurt recently attended a workshop that introduced the concept of super slow training.

According to Kurt, the facilitator presented some positive research findings which demonstrated that super slow training specifically increased lean muscle tissue and reduced fat tissue. Kurt stated, "It was interesting to see that 30 minute workouts could be so effective in building strength."

I asked, "what do you mean by effective?"

Kurt enthusiastically responded, "the research indicates that people loved the way their bodies had changed from using the technique. Clients experienced broader shoulders, tighter legs and hips."

H'mm, this seems to be pretty good. I then asked "Exactly what is super slow?"

Kurt stated "Super slow is a high intensity training technique that is characterized by slow tempo with each repetition and low overall repetitions. Typically, a person can only do one set because it is so intense."

"As a result, the workout time is typically cut in half. For example, the normal 60 minute workout can be done in 30 minutes."

I said, "Are you serious? People can get an effective strength or hypertrophy workout in have the time???" You must be joking. How is this possible?

Kurt also said, "My clients love it because they are getting results."

"How long does it take to see results?" I asked.

Kurt responded, "the best results usually take between 6 to 8 weeks, but, I have seen some clients' bodies change within 2 weeks."

Now, I am very interested in this technique. As a trainer, any technique that produces observable results within 2 to 8 weeks, is valuable.

In summary, super slow training seems to be an effective technique for clients with busy schedules. client must have trained for a minimum of 3 months before that can use super slow training safely. Their bodies must make the connection between the nervous system and the muscular system to properly prepare for handling heavy loads. Remember, clients must get a minimum of 48 to 96 hours rest between sessions.

Metabolic Testing

"Why is is important to have a metabolic test?" I asked. Mike pondered the question, and began to respond.

"Like the charts that many doctors use to determine a person's "ideal" weight, trying to estimate the number of daily calories your body needs without precise measurement has a potentially huge margin of error."

"Error?" I responded. "What do you mean by error?"

Mike stated, "Ask yourself. Wouldn't it make more sense to include a person's frame size and body composition into the determination of that person's "ideal weight?"

"Ok, I agree with the premise that you should include more factors into the ideal weight calculation. " I said.

Mike smiled knowing that he had convinced me of a very important point.

"So we agree, that knowing precisely how many calories you need for your body to feel stable is the first step towards truly customizing your plan. Your body will feel stable if, after you subtract away the calories you burn every day there is enough left over for your brain, muscle and vital organs. This is called your resting metabolic rate."

I leaned closer, clearly interested, as he continued to explain his logic.

"To tip the knowledge scale even more in your favor, the exercise testing (VO2) determines your caloric burn rate, fuel mixture and fat utilization information. You will know the exact number of calories your body burns per minute at each corresponding heart rate, as well as the percentages of energy your body is pulling from fat and glycogen."

"Whoa Mike. This is really getting technical." I stated feeling a little overwhelmed by the amount of information that was being revealed.

"Jim", Mike countered, "Did you know that working out at a high heart rate may not burn any fat?"

Ok, I thought, this is definitely different from the assumptions I had about doing cardio all these years. I always believed that the harder I worked out, the better it was for my body.

Mike continued with "Well, with this test, you will learn at exactly which heart rate that your body stops burning fat and starts using other fuels to power your exercise. This information is pivotal in, not only prescribing an effective cardiovascular workout plan, but also determines the amount of calories that your body needs."

"Wow...How much does this test cost?" I stated, realizing that I really need to do this test.

Mike stated, "We charge $225 to test both your resting metabolic rate and your VO2 Max. It's really inexpensive considering it could save your sanity in the gym."

The Unsung Hero

US Navy 040430-N-8977L-002 Air Traffic Controller 2nd Class Jimmy Nelson, of Kalamazoo, Mich., manages multiple aircraft approaches during a busy day in the air traffic control tower (Photo credit: Wikipedia)

In the world of personal training studios, we often overlook the role of the control desk. At the Mike George Fitness System, the control desk performs a role very similar to an air traffic controller.

Just as air traffic controllers coordinate the movements of airplanes and ground traffic at airports, our control desk personnel coordinates the scheduling of clients and trainers. Both use real-time systems to facilitate this coordination.

In addition, air traffic controllers must maintain their composure under duress to avoid accidents. Similarly, our control desk coordinator must make sure that the clients' issue is resolved. In some cases, when clients are very sick and can barely communicate, the control desk coordinator must keep her emotions in check and get the issue resolved.

In summary, our unsung control desk coordinators manage a significant number of communications regarding clients' and trainers' adjustments to their schedule. Admittedly, the control desk's role is not as mission critical as the traffic controller, it is however, just as important to our operation. We salute them.

Exercising For Results

Recently, I was struck by a simple, but profound statement that was published in an article by Suzanne Gutterson. "Exercise without intelligence is a waste of everyone's time."

This statement embodies the corporate philosophy of the Mike George Fitness System. Exercising for results means addressing all the components of fitness, i.e., cardiovascular, muscular endurance, and flexibility. In turn your body composition will reflect how well you manage these components.

Your cardiovascular system must be managed to maintain health. Notice that I suggested managed.

You can and must control your cardiovascular system. Just 20 minutes a day, 3 to 5 days per week will provide you with the necessary stamina, confidence and assurance that you are properly managing your body.

Your body needs stress to promote proper tissue and bone regeneration. Remember, muscles and bones are dynamic and constantly change. You can manage these changes with resistance exercise, twice a week.

As you age, some of the connective tissues lose their elasticity. Oftentimes, this results in modified walking, muscular imbalances and other musculoskeletal problems. For these reasons, it is very important that you manage your flexibility by incorporating some stretching in your workout.

Simply put, intelligence means managing your body by using research based, and industry recognized, training programs.

The Duality of Small Group Training

This morning I was intrigued by the people exercising in the Small Group Training program. Their facial expressions were incredibly diverse; one appeared exhausted while another was clearly energized. Yet both appeared to be thoroughly engaged. What was going on here?

At the end of the workout, I approached one of the participants and struck up a conversation. " Why did you join the small group program?" I asked.

"Well, I was exercising on my own and I found that I needed some variety in the movements. I found I was doing the same thing and needed a change."

I followed up with another question, "Has it worked?"

"Yes, I needed the motivation of someone pushing me", she said.

Then she mentioned something that was very interesting. "I like the duality of the group. On one hand the companionship is nice, but on the other hand, I enjoy the competition."

"You mean competing against yourself?", I said.

"No, some of the exercises I don't do well, but watching the other group members makes me try harder. When I am done I feel exhausted but energized. I feel light."


H'mm the duality of the small group; companionship and competition, exhausted and energized. An exercise system that fosters companionship but remains competitive. A system that exhausts the participants, but at the same time energizes. How is that possible? Maybe, we have stumbled upon something here...