The Importance of Being Balanced

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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?

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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.

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Diet Concepts: Fact or Fiction

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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.

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Exercise Progression

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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.

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Soccer Families

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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.

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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.

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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."

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The Unsung Hero

US Navy 040430-N-8977L-002 Air Traffic Control...
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.

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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.

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The Duality of Small Group Training

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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...

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Going Green



Mike George Fitness System is going green. After an exhaustive search of personal care products used in the spa industry, we have selected products marketed by the English Rose Lifestyles, Inc. This company is known for supplying such personal care products under the Hunter Amenities brand and the Marietta Personal Care Products brand. Amongst their clients are the Bellagio in Las Vegas, and Ritz Carlton Hotels.

In addition to providing high quality products, English Rose Lifestyles uses recycled packaging and natural soy packing peanuts which are biodegradable resulting in a small carbon footprint.

Mike George Fitness System believes that attention to detail is the foundation for providing exceptional services to our clients. The selection of these products is just another step toward that goal.

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A Familiar Place


Our club is very unique. Dark wooden floors. Brick walls. Soft lighting. Soft music playing in the background. A serene atmosphere punctuated by an occasional grunt or grasp of breath. Yes, we exercise in this kind of tranquil environment where members tend to adopt the club like Norm and Cliff adopted the bar in Cheers, the sitcom.

Remember how you spent the time to break in your favorite easy chair at home. You sat in that chair a little in the beginning until it began to conform to your body shape. The leather easy chair actually bent and imparted that subtle smell of worn leather. Similarly, our members invest their time and energy in an environment that is very comfortable, like that soft leather chair.

Our staff works that leather to make sure that it fits you. Every member has a trainer assigned to them and an unique program is designed and implemented to provide our members with the best possible training services.

The end result is you get in shape, improve your health, and ultimately, your quality of life. In this age of stress and uncertainty, it is nice to have a familiar place.

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