Got stress?

After dealing with 45 minutes of traffic, you dash into work 15 minutes late. You're greeted with ten urgent phone calls to return, three meetings scheduled, and a pile of projects two stories high on your desk to be completed by the end of the day. Feeling a little stressed? Let's face it; stress is a natural and inevitable part of every day life.

Your daily script may read slightly different than the scenario above, however, stress on the job is a reality. In fact, job-related stress has become an area of increasing interest among researchers. Studies have shown that job-related stress may have negative consequences on our health as well as our mental and emotional well-being.

We all need a little stress in our lives to motivate us, help us reach our goals, and give us the energy and focus to complete important tasks. We live in a fast paced, convenience-oriented market, where productivity equals success. This lifestyle inherently increases the stress load in our lives. Whether the stress we encounter at work is environmental, physical, mental, or emotional; stress can have negative consequences on our health. In fact, chronic stress has been linked to hypertension, migraines, irritable bowel syndrome, anxiety, depression, and other common physical illnesses.

By taking a holistic approach to combating stress in the work place, we leave no room for stress to get the best of us. That means following a plan that addresses the mind, body, and spirit. Here is a sure fire program which will help you reduce and cope with stress on the job. It's quick, it's easy, and it works. So, give it a try!
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Our body's response to stress is greatly dependent on how we perceive stress. Monitor what you are thinking when you're feeling stressed. If we think something is stressful, our body thinks so, too.
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THE MIND

It is important to recognize stressful situations in your work environment. Let your body be your guide. Whether you feel tightness in your shoulders, notice your breathing is shallow, or have a pounding headache, your body will send signals when you are stressed.

Our body's response to stress is greatly dependent on how we perceive stress. Monitor what you are thinking when you're feeling stressed. If we think something is stressful, our body thinks so, too. For example, the next time your boss gives you another project to be completed by the end of the day, don't feel stressed and overwhelmed. Instead believe the task is achievable by reframing stress-producing thoughts to stress-relieving thoughts. Don't underestimate the power of the mind!

THE BODY

The five-minute stress buster exercise routine: Repeat each exercise 8-10 times to bulk up your stress-relieving abilities.

Shoulder Shrug: Sit in a chair with your back straight and arms by your sides. Shrug or lift the tops of your shoulders up toward your ears. Hold the position for 2-3 seconds then relax your shoulders and lower to starting position.

Shoulder Roll: Sit with your back straight. Relax your shoulders. Pull your shoulders straight back and your shoulder blades together. Hold for 2-3 seconds then relax.

Arm Stretch: For an upward stretch, interlock your fingers above your head with palms upward. Push your arms slightly back and up toward the ceiling. Hold for 5-10 seconds and release. For a forward stretch, keep your fingers interlocked. Bring your arms in front of you and push out. Hold for 5-10 seconds then release.

Neck Stretch: Relax your shoulders and sit straight in a stationary position. Rotate your head as far to the right as is comfortable and hold for 2-3 seconds. Repeat to the left side. Then slowly lower the right side of your chin toward your right collarbone and hold for 2-3 seconds. Repeat on the left side.

Finger Spread: Put your hands out in front of you. Make a fist, then spread your fingers wide and hold for 2-3 seconds.

THE SPIRIT

In a stressful situation, it is important to remember the things that nourish your spirit. Take a few minutes to take a few deep breaths. Breathing from your lower abdomen, inhale for a two count and out for a four count. Try doing five repetitions.

If you can have music at your job, play some soft relaxing tunes. Music can transport you into a peaceful and relaxed space while reversing your mood from frustrated to serene.

Take a look out of the widow or take a walk outside. Being one with nature, even for just a moment, can shift your mindset and release tension.

Laughter is also a great way to release stress and increase your outer and inner vitality.

There you have it. No more excuses. You have a plan. Put it into action and create more balance and health in your workplace, and more importantly, in your life.

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Basics of Sports Nutrition

Understanding sports nutrition can help you make food and drink choices that will complement your physical activity, as well as help improve your endurance, speed recovery from exertion, lower risk of injury and assist in rehabilitation. According to San Diego nutritionist Patti Tveit Milligan, MS, RD, most of the nutrients required for athletic performance fall into two categories: 1) macronutrients, which are required in large quantities and 2) micronutrients, which are required in small quantities.

Top Four Macronutrients

1 Carbohydrates. Most athletes should get 55 to 60 percent of their total calories from carbohydrates. Pasta, rice, beans, fruits, vegetables, and whole-grain breads and cereals are good sources.

2 Protein. Research suggests that athletes require slightly more protein than their sedentary counterparts—between 1.2 and 2.0 grams per kilogram (g/kg) of body weight, compared to 0.8 g/kg for inactive people. Good protein sources are lean meats, chicken, shellfish, fish, soy, eggs, and low-fat milk products.

3 Fat. Optimal performance has been noted in athletes who consume 20 to 25 percent of total calories from fat. Unsaturated fats, like those in olive oil, nuts, avocados and fish oil, are the healthiest. An emphasis should be placed on obtaining essential fatty acids, especially omega-3 fatty acids found in cold-water fish, leafy greens, walnuts, almonds, and flaxseeds.

4 Water. Daily energy expenditure of 2,000 calories requires a minimum daily water intake of 64 to 80 ounces. Water needs increase with higher temperatures and humidity, as well as with the consumption of alcohol, coffee, and soda.

Top 10 Micronutrients

1 Calcium. Calcium is second only to water as the most important nutrient for exercisers. The recommended intake of calcium is 1,000 to 1,500 mg daily, depending on age.

2 Iron. Athletes who train more than six hours a week should have their iron status checked yearly. The recommended intake of iron is 10 to 15 mg per day—more is definitely not better. Note: Iron overload is associated with heart disease and colon cancer.

3 Magnesium. The recommended daily dosage of magnesium is 250 to 900 mg. Endurance and ultraendurance athletes need to consume quantities at the higher end of the range. Good sources of magnesium are wheat germ, nuts, rye, soybeans, and figs.

4 Potassium. Potassium aids in muscle hydration and recovery from fatigue. The recommended daily intake of potassium is 200 to 500 mg from sources such as fruits, vegetables, and whole grains. Note: Potassium overload can have a toxic effect on the heart.

5 Selenium. Selenium benefits the immune system and helps repair daily cellular damage. Intake 100 to 200 micrograms per day. The best sources are Brazil nuts, beans, bran, garlic, mushrooms, and seafood.

6 Sodium. Sodium helps prevent dehydration. A safe daily intake for sodium is 1,000 to 4,000 mg. During ultraendurance activities, athletes should consume 100 to 300 mg of sodium per hour.

7 Zinc. Zinc aids in postexertion tissue repair and helps convert food to fuel. The safe daily range for zinc is 15 to 45 mg from sources such as bran, fish, wheat germ, and yeast.

8 Vitamin E. Vitamin E is a critical antioxidant, but it is nearly impossible to get adequate amounts from food sources (olive oil, almonds, hazelnuts, sunflower seeds, salmon, and wheat germ) alone. To get a daily dose of 400 to 800 International Units (IU), supplementation is necessary.

9 Vitamin C. Most sports scientists recommend at least 1,000 mg of vitamin C per day for consistently exercising individuals exposed to city-based environmental toxins, such as smog. Vitamin C sources include strawberries, bell peppers, cantaloupe, kiwi, citrus fruits, and potatoes.

10 Beta-Carotene. Recommended daily dosage of beta-carotene is from 25,000 to 50,000 IU per day. Many researchers advise athletes to emphasize dietary food sources first (fruits and vegetables) and then supplement 15,000 to 25,000 IU per day from natural marine sources (seaweed).

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Drink Your Fat A-Whey

We have long known that weight training, combined with a high protein diet, results in greater muscle gains, and there are stacks of research to back this fact. This is why protein supplementation is such a crucial part of every body builder's and weight trainer's muscle building regimen. After all, protein makes up approximately 80% of the dry weight of skeletal muscle, and growing muscle cells need an abundant and constant supply of amino acids for renewal, repair and synthesis of new proteins. For years whey isolate has been the king of all muscle building proteins. However, new research indicates whey protein is also a powerful fat-loss and anti-catabolic supplement.

Recently scientists from the Minnesota Applied Research Center investigated whether a whey protein-based supplement, high in leucine and bioactive peptides, would enhance weight loss while undergoing modest dieting. A total of 106 aged weight, matched subjects were evenly distributed between control (CTRL) and whey protein (WP) groups.

In this 12 week double-blind study, which is the gold standard, subjects followed similar diets (approximately 55% of calories as carbohydrates, 15% as protein, and 30% as fat). Researchers calculated individual dietary calories on the basis of resting metabolic rate (measured by indirect calorimetry) x 1.3 minus 500 calories, such that each subject was in an approximate 500-calorei deficit per day. The subjects ingested either a placebo of whey protein drink 20 minutes before breakfast and dinner.

After 12 weeks both groups showed significant weight loss, with no differences in total weight loss between groups. However, compared to CTRL, the WP subjects maintained more lean mass and, in contrast to the CTRL group, their weight loss was attributed to increased fat loss. Whey protein has proven to be the jack-of-all-trades muscle builder and lipolysis-enhancer.

-MuscleMag Oct. 2008

BeFit4lifenow has a variety of supplements including whey protein to assist in your weight loss, fat loss, or muscle building goals. Please  visit Our store if you would like more information or if you would like to purchase supplements such as whey protein.

Overtraining Increases the Risk of Colds and Flu

Overtraining Increases the Risk of Colds and Flu


Overtraining is a natural hazard of competitive sports. Coaches and athletes, in their quest for better performance, follow intense training programs in the hope of gaining an edge over the competition. However, a fine line exists between programs that improve condition and those leading to overtraining and illness.

Overtraining is an imbalance between training and recovery. The consequences can be sever, and include decreased performance, colds and flu, injury, depressed immunity and psychological depression. Training programs must be intense enough to improve fitness and skill, yet provide enough rest to ensure adequate recovery. Chronically-over-trained athletes who get injured or crash may never reach their former levels of performance.

Researchers from the University of Illinois, in a review of literature, concluded that prolonged intense exercise suppresses the immune system and increases the risk of upper respiratory infections. Moderate-intensity exercise, on the other hand, improves immunity and decreases the risk of illness. The training program must be hard enough to promote fitness and improve immunity, but not so hard that it results in serious illness or injury. Hard work is important for increased fitness, muscle mass and strength, but overwork leads to break-down and failure.

Exercise Sports Science Reviews, Muscular Development January 2010
Mike Fonseca


Head Virtual Coach

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Finally, a HEALTHY way for organizations and schools to raise money!

Healthy Fundraising



If you have kids you know about fundraisers. Whether it’s a school, organization, or a church, community support is a must. We have all been there: your child comes home and lets you know if he sells the most cookie dough, cinnamon rolls or candy bars he wins a bike or the latest video game.  Meanwhile, we are trying to keep our families fit and healthy. 


BeFit4LifeNow.com offers an alternative; a healthy new way to raise money for organizations.



Your school or organization can earn great money while promoting a healthy lifestyle, by selling monthly memberships to the BeFit4LifeNow.com Online health and fitness system.


Organizations can sell monthly memberships at a discounted rate with a profit of $10 - $15 per membership (based on number of memberships sold). Plus, every time a customer renews, $10 will donated to the organization!
For a sample of a current fundraiser or to take advantage of this Huge discounted rate immediately and help a participating organization, click this link www.befit4lifenow.com/thsrangerettes.


Why BeFit?


BeFit4LifeNow.com has a healthy solution for you and your family. By purchasing a one-month online membership to our fitness and nutrition program, you are not only contributing to the success of your organization, but you are giving yourself access to a wealth of health and fitness information and support. Our trainers will customize a fitness program for you based on your individual goals and needs. In addition, you will receive a customized nutrition program developed just for you based on your personal preferences. However, the biggest benefit is our team; constant contact with your own personal virtual trainer and nutritionist.


In addition to helping your organization, additional proceeds will go towards FitFree, a non-profit division of BeFit4LifeNow which provides funding for fitness programs and extra-curricular activities for local students. 

Selling is EASY! Memberships can be sold in person and online, to increase sales!

1. Memberships can be collected in person for individual credit by filling out an order form and submitting payment of $28 for your one-month membership in cash or check made payable to BeFit4LifeNow. As soon as the order form is received, a confirmation email will be sent with login instructions.
2. Log on to www.BeFit4LifeNow.com and click on “Have an access code?”  Change access code to your organization's code and continue with online signup process. Your account will immediately be available and ready for customization.


If you would like to get more information on how to get your organization started or to begin raising money immediately, contact us at fundraisers@BeFit4LifeNow.com.

Image via Wikipedia

You know how it goes: You go on a diet. Soon you feel deprived of the foods you like. Then you cheat. So you go on a more extreme diet, cheat again and feel even worse about your failure. As the cycle continues, you feel increasingly unhappy with your body and out of control with food. The extra pounds don’t really decrease, but your self-esteem certainly takes a dive.


Lisa Druxman, MA, creator of the Learning Eating Awareness and Nutrition program, gives these reasons why the very common yet vicious dieting cycle may be more harmful than you imagined:

Eating between 500 to 1,200 calories per day (typical of diets) slows your metabolism, may result in loss of muscle (which you don’t want to lose) and may not supply the nutrients you need to be healthy.

Some studies suggest that dieting may prevent your body from producing enough serotonin to maintain your mood level, leading to food cravings and overconsumption of carbohydrates and sugar.

Some experts believe the body fights to maintain a natural set point, regardless of food intake, and diets might even elevate the set point and increase the size and number of fat cells.

The dieting cycle can produce feelings of deprivation, self-blame, lowered self-esteem, stress, and depression.

Druxman offers these 10 steps for breaking the diet cycle and starting a healthy, new relationship with food:

1. Redefine Health. Start to measure your well-being by how you feel rather than by what number you see on the scale. Are you strong? Do you have energy throughout the day? Can you walk up stairs without being out of breath? How is your cholesterol level and blood pressure?

2. Counteract Societal Pressure. Stop basing your goals on the images you see around you. TV ads for wrinkle cream feature 25-year-olds. Magazine pictures are commonly manipulated to portray ideals, not reality.

3. Choose a Realistic Target Weight. Are you shooting for a weight that you have not had since high school or college? Take an honest look at your beliefs about your ideal weight. Do you think it will result in a perfect body and a perfect life? Recognize the difference between your fantasies of weight loss and reality. Health care professionals such as nutritionists, physicians, and personal trainers can help you achieve a new perspective.

4. Make Sure the Timing Is Right. If you are facing multiple stressors or looking for short-term results (that upcoming reunion or a new relationship), move slowly. Real change takes long-term commitment and a supportive environment. By taking small steps you will avoid becoming overwhelmed and sabotaging long-term success.

5. End Deprivation. Do you feel addicted to certain foods? Chocolate? Cheese? You may actually be responding to deprivation. Take foods off your forbidden list and, in time, you are likely to stop overindulging. However, this process is slow and professional guidance may help.

6. Shift the Paradigm. Start concentrating on eating healthier, feeling better and being more active. Stop focusing on “good” and “bad” foods.

7. Take Baby Steps Toward Better Choices. Instead of giving up pizza altogether, try ordering one with chicken rather than pepperoni, or go lighter on the cheese topping. You get the idea.

8. Set Different Goals. Make physical activity—not dieting—your priority. Again, take small steps so you feel successful, rather than trying too much and setting yourself up for failure.

9. Build a Support System. Find supportive people, and teach them how to give you support, such as providing feedback for positive changes you’ve made, rather than negative comments for slips.

10. Find Positive Reinforcers. Make a list of positive reinforcers for encouragement, such as a massage, a new book or a bubble bath. Treat yourself after periods of regular exercise or other sustained healthy new behaviors. Remember, you can break the diet cycle!

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The truth about cholesterol

Today most people believe that when they consume foods with lots of cholesterol it will cause their blood cholesterol to increase or make them have bad cholesterol.

There are two types of cholesterol HDL( High Density Lipoprotein) and LDL (Low Density Lipoprotein) both of which are found in the blood. HDL is considered the good cholesterol and LDL is the bad cholesterol that can lead to health problems. A high amount of HDL will actually combat levels of LDL in the blood.

This means try to consume foods with monounsaturated and polyunsaturated fats aka fish oils, which will help you have good cholesterol levels. This brings me back to the misconception that people have about cholesterol in foods. When most people look at foods with high cholesterol in the nutritional facts label they believe that it will impact their cholesterol levels negatively. This is FALSE, food cholesterol and blood cholesterol are completely different. When you consume foods with cholesterol it will just go through your digestive system and out the body.

What you need to be cautious about is the saturated fats in food. Saturated fats in food will impact cholesterol levels negatively causing higher LDL in the blood.

In the past people have always believed that whole eggs would cause cholesterol problems since they have a high amount of cholesterol in them. Actually whole eggs can help improve your cholesterol. "A Thai study found that when people ate eggs every day for three months, their good HDL cholesterol rose by 48%. The authors speculated that lecithin in egg yolks may be responsible for the rise."

Quote from MuscleMag June 2010


By: Mike Fonseca BeFit4LifeNow Virtual Coach

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Team Training

Did you know that working out with a trainer, partner, or group may allow you to push yourself even further than you thought possible? Its true! Check out today's blog to read more, then sign up for a membership to BeFit4LifeNow and let our trainers help you reach goals you never even thought possible.

Have you ever wondered why when you workout with a partner or friend you can push yourself harder? You can go for that next rep much easier than when training solo?
Science has proven this answer.  In Muscle and Fitness Magazine they posted
Researchers from the University of Oxford (UK)  The schools rowing team perform a 45 minute workout either alone or as part of a six-man group. After each workout, subjects took a pain-tolerance test to see how long they could endure an inflated blood-pressure cuff on their arms. As reported in a 2009 issue of the Royal Society's journal Biology Letters, researchers found that when the rowers were with their team, they could withstand the discomfort of the cuff about twice as long as when they were alone.

Scientists concluded that the team setting promoted a higher endorphin surge than training solo. Endorphins impart a sense of well-being and even euphoria, making pain much more bearable. These are the same natural chemicals that provide the "runner's high".

What does this mean for you? Training with a partner or group may allow you to push through muscle discomfort and get a few more reps than you normally would when training solo. Completing a few more reps with a given weight can lead to significant improvements in strength and size over time. So if you are not training with a partner you are missing out on potential strength gains and muscle. In conclusion, train with a partner it will keep you motivated and your results will come much faster.

By: Mike Fonseca  BeFit4LifeNow Virtual Coach

Oh Baby! Tips for losing that "baby" weight

So, 3 years after my first born, I was STILL holding on to the weight I had gained during pregnancy. We were very attached.  I found myself accepting that I was now going to remain 25 pounds heavier. After all, I had a baby!
Then one day, I ran into a mother of 5 that looked like she had never once given birth.  Well, there goes MY excuse!  Now what? Well, then came my next child, then the next, then one more.  No sooner had I lost a few pounds, then I was pregnant again.  What I realize now is that if I would have been exercising instead of making excuses, I would have been in shape BEFORE I got pregnant again and would have made it easier on myself.

Getting moving and losing that weight after "eating for two" can be difficult, but can also be a bonding experience with your baby if you plan it right.  Read below for some tips on basic exercises to help jumpstart your routine. Before you know it, you'll be doing laps around the neighborhood with your baby in tow. And if you have older kids, guess what? I bet they would LOVE to get active with you!

You can also sign up for a membership to BeFit4LifeNow.com and have a trainer customize a workout just for you and your Postnatal needs.

Oh, Baby!


A post-pregnancy workout routine to help shed pounds while bonding with the fruit of your labor.



The most wonderful and blessed event has come and gone. Well, more has actually come than gone. Now you have the addition of stubborn, bouncing, undeniable pounds…and we don't mean that precious bundle of joy. Don't worry, it's just time to bring those sagging, over-stretched muscles back to Mama. There are many ways to regain your shape, but none as rewarding as working out with Baby!

“Shear” Strength

Don't throw away those pre-pregnancy jeans; just try this upper-thigh and lower-abdomen strengthening exercise for slimming down to your previous size. Lay on your back with both legs extended up while holding Baby. Now open your legs, extending arms while lifting Baby, saying something cute like "goochie goo." Close your legs like a pair of scissors; lower Baby to your chest and hug. Perform three sets of eight reps.

Belly Blower

How is it that the round belly of Baby is so cute while ours is…well…not? In standard sit-up position, rest Baby, unclothed (a diaper is fine, but not as adventurous) against your thighs. Begin a shoulder to knee crunch while at the same time pulling Baby toward you. Once you are in contact with Baby's tummy, blow on that belly! Lower and return Baby to start position. Perform three sets of ten reps.

Lambin’ It Up

To regain that spry derrière of yesteryear, use a nursery rhyme of yore. With your back on the floor, your knees bent, and Baby on board, lift your buttocks from the floor to a comfortable level. With your head tipped toward your knees, hold position while singing, "Mary had a little lamb, little lamb, little lamb." Lower slowly until your bum is resting on the floor, and perform one Kegel exercise while singing, "Mary had a little lamb, with fleece as white as snow." Three sets of three reps (a rep for each verse).

Searching Thigh & Low

Finding a way to hide your upper arms and thighs may seem less challenging than trying to reduce them, but you can't conceal that jiggle from the mirror or escape swimsuit season forever. Standing with Baby at chest level, begin lowering to a squat while at the same time lifting your gift from above over your shoulders, toward the sky. Hold for five seconds. Be sure to keep a chair behind you for spotting. Perform two sets of eight reps.

Teaching Trek

Taking a brisk walk is a great mental exercise for Baby and a physical one for Mom. As you feel more comfortable, increase the length, speed, and intensity of your daily journey. Use interval training to get your heart pumping - speed walking two blocks, pointing out the sights and sounds of the world around you every third. The fresh air and vivid stimulation will leave the wee one content, satisfied, and napward bound once back at home, presenting the perfect opportunity to indulge yourself; take a long bath, read a short story, or call up an old friend. Be sure to perform daily.

Remember, bonding with Mom is an important part of your baby's first year of life and your health is important to your family. Exercising together can help achieve both. And who knows? Soon you might even hear Dad say, "Oh, Baby!"

*The intensity of these exercises can be increased by adding reps, while Baby’s increasing weight will add resistance! Remember, before beginning any workout program, consult your physician.

by Michaleen McGarry

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How to calculate your calories.

Did you know that the calories you take in are actually kilocalories? This means that on the nutritional facts label saying 1 calorie is actually 1,000 calories or one kilocalorie. A calorie is how much energy your body will get when you eat certain foods.
Do you know where the calories come from your foods
The calories from your foods come from macronutrients which are proteins, carbohydrates, and lipids or fats.

Here is a simple and fun way to count your calories if you do not have a nutritional facts label.

1 gram of carbohydrate is equal to 4 calories
1 gram of protein is also equal to 4 calories.

1 gram of lipids or fats (saturated fats, monounsaturated fats, polyunsaturated fats) is equal to 9 calories.

1 gram of alcohol is equal to 7 calories.



Example: If you eat a half cup of oatmeal with 30grams of carbs, 3 grams of fat, and 5 grams of protein how many total calories would you consume?

Here is how to calculate the calories: 4*30= 120, 4*5=20, 3*9=27

120+20+27=167

You would consume a total of 167 calories of food from one half cup of oatmeal.

These calculations can be very useful when determining how many calories are in a macronutrient if you do not have a nutritional facts label.

By Mike Fonseca  BeFit4LifeNow Virtual trainer

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A Walk a Day...

A while back, my doctor suggested I start walking. Oddly enough it wasn't so much for its physical benefits; I needed to walk for my "me time."
"Mommy's spend so much time doing for others," he said, "you don't stop to do things for yourself." This was true in SO many ways. At first I didn't see what a difference it could possibly make, but after a while I realized, I NEEDED IT! The hard part wasn't making myself do it, it was telling the kids "no" when they wanted to come. After all, that defeated the purpose of the relaxing walk. But after a few days I found myself going faster and longer. Eventually, I realized that not only was my relaxing walk benefiting me mentally, but the physical benefits were even more apparent. I started taking more walks, this way I COULD take the kids with me...but I still find time to get in my "me time."

Read on to find out more about the health benefits of walking and how to GET YOURSELF MOVING!
Let me know how it makes YOU feel!
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The popularity of walking as a fitness activity is growing by leaps and bounds. In addition to being a low-risk activity and easy to start, the health benefits of walking has been proven in numerous studies. An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.

Health benefits of a regular walking program include:



•Reduce blood cholesterol

•Lower blood pressure

•Increase cardiovascular endurance

•Boost bone strength

•Burn calories and keep weight down

Get Ready

A walking program is simple to begin. All you need are comfortable clothes and shoes. Layer clothing loosely, while keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best.



Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders, and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable as well as more effective.



Get Moving



Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep in mind the following:



1.Walk short distances. Begin with a five-minute stroll and gradually increase your distance.

2.Forget about speed. Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.

3.Swing your arms naturally, breathing deeply. If you can't catch your breath, slow down or avoid hills.

4.Be sure you can talk while walking. If you can’t, you are walking too fast.

Get Fit!

Walking is one fitness activity that offers you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can vary the intensity. Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.



Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch for traffic you may not hear.



Keep track of your progress. Many experts recommend you walk a minimum of 20 minutes a day—but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day, or even an hour-long walk two to three times a week. The best schedule is one that keeps you walking and fit!

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Kids In Motion

As a whole we think, "kids = active." Unfortunately, that couldn't be further from the truth. As times have changed, the activity level of our children seems to be changing with it. Think about it.

When we were kids we were out playing till the sun went down. Nowadays, our kids get home, on the computer, the game system, or just lounge around in front of the TV. Of course what is worse is that as parents, we don't feel as safe letting our kids out by themselves for long periods of time.
Keep reading to see how you can help improve the health of your children and your family and bring all of you closer in the process!

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By the time they reach high school, 63 percent of children are no longer physically active. Why? Try TV, video games and personal computers, compounded by too much munching of high-calorie foods that add unwanted and unneeded pounds.


If your kids fall within this group, you don't have to shake your head sadly. You can set a good example, be a role model and do the right things so your kids will too.

Get off the couch and on a bike with your kids. Introduce them to exercise that's fun. Eat healthy. Instead of high-calorie foods and snacks, turn to fruits and low- or non-fat foods. Once you get kids moving in the direction of fitness, chances are they'll keep going for the rest of their lives.

Start 'Em Young

Did you know that physically active children have fewer chronic health problems than kids who are sedentary? Children who are fit have other statistics in their favor, too. They're better able to meet the demands of daily physical activity. They do better in physical-performance tests. They have a stronger self-image and more self-confidence, and they demonstrate greater improvement in skill and health related fitness.

When you consider the facts, it makes good sense to encourage physical activity when your children are young. Parents, teachers, and fitness professionals all have a role to play. Each can help kids think positively about exercise and motivate them to make regular physical activity a lifetime pursuit.

Mom and Dad Are the Best Motivators

As a parent, it's up to you to play the biggest part - bigger than a teacher, more important than a fitness professional. Your child looks to you for examples on how to talk, dress, act, and lead an active - or inactive - life.

Set a good example for your kids. Instead of spending the evening in front of the television, find some activity that will keep you moving. In warm weather, bike outdoors; if it's too cold, get a stationary bike, a treadmill, or a trampoline.

It's never too late or too early to help your kids build strength and endurance. Push-ups and pull-ups are an excellent way to build upper-body strength. Jungle gyms and monkey bars are great for kids because they utilize their own body weight and they're loads of fun.

Keep in mind that kids are not always naturally limber and their muscles may be tight and vulnerable to injury during the growth spurts that occur during the elementary years. Be sure to include stretching as a part of your fitness activities.

Make sure you concentrate on the positive aspects of exercise. It's a chance for a family to be together, to share good times and fun. Avoid competition, discipline, and embarrassment - things that can turn good times into moments of dread. And praise your children for trying. Praise them for doing.

It's Really Up To You

You can't tell a kid that being active is fun. You have to show them. So take your kids hiking, biking, dancing, sledding, swimming, and in-line skating. Skip rope or shoot baskets with them.

Plan outings and activities that involve walking, like a trip to the zoo or the park, a nature trail hike, or even a walk through the mall. It's really up to you. If you want your kids to be healthy, happy teens, and adults, it's up to you to do something about it.

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BF4LN Trainers Workout with Houston Can! Academy Students

As we mentioned before, September is National Childhood Obesity Month. Today's youth are less active then ever before, and more in need of assistance and direction when it comes to fitness and nutrition.

On September 10, BeFit4LifeNow trainers had the pleasure of spending the morning with some students from Houston Can! Academy.  BF4LN trainer, Judith Ramirez, led the students in a workout created by Mike Fonseca, which was specifically developed for students just beginning a workout program and who might not have access to exercise equipment at home. Judith and Mike, along with trainer Jeremy Smith instructed the students on proper form, technique, and the importance of exercise and nutrition.
Telemundo was on hand to catch the action.

Afterwards, students agreed to take part in a fitness challenge that will monitor their progress over the next three months. BeFit4LifeNow will continue their training virtually, via their online exercise and nutrition programs, as well as, periodic training at the campus. At the end of the challenge, awards will be given to all participants.

All of this is possible thanks to FitFree, the non-profit division of BeFit4LifeNow.com.  Through FitFree, we are able to have trainers come to schools to help lend teachers and coaches a hand, by instructing children on the proper way to exercise. Online and in-person exercise programs can be customized for any particular age-group or sport-specific need.

Scholarships are also awarded to students so that they can participate in extracurricular activities, they might not otherwise get to enjoy.

To find out how you can have BeFit4LifeNow trainers come to your school or if you would like to lend your support to this valuable program, email Kathryn Ward at kathryn@befit4lifenow.com.

September is Childhood Obesity Awareness Month

Did you know that September is National Childhood Obesity Awareness Month?

The latest statistics on childhood obesity, may be alarming, but you don't have to go far to see the proof, right before your eyes.

Recently, my husband and I volunteered at our childrens' annual Field Day. It's  great to see kids active and having fun, but we noticed something else; an alarming number of children were very much over weight. What was worse was when Ken tried to hold a child's candy so that he could race, the student was more concerned about parting with his sugary treat, than with participating in the race. At the time, we laughed, but shortly after we realized there was a bigger problem. Kids just aren't as active as they used to be. Combine that with poor nutritional habits and we are on the road to a bigger healthcare crisis...only this one is going to hit even closer to home.

Read below to find out more about COM, then sign up with BeFit4LifeNow.com for an exercise and nutrition plan for you and your family and help turn this trend around!

September is “National Childhood Obesity Awareness Month.” Let’s take a moment to bring awareness to the epidemic that is “Childhood Obesity.” Over 23 million American children and teens ages 2 to 19 are obese or overweight, a fourfold increase in 40 years. Obesity puts extra strain on children’s body’s making them susceptible to adult ailments such as Type 2 diabetes, high blood pressure, heart disease, and stroke. Unfortunately the epidemic does not stop with our children; in fact, it begins with adults, namely parents who have succumb to overweight or obesity themselves and find they are perpetuating the cycle with their children. Almost 65% of adults are overweight or obese, 32.2% of males and 35.5% of females, according to the Centers for Disease Control and Prevention. The chronic diseases associated with overweight/obesity account for 70% of the deaths of Americans each year. And the “Obesity Epidemic” hits Americans’ pocketbooks hard as well, costing the nation a whopping 1 trillion dollars. The staggering reality of obesity in this country prompted the U.S. Congress to declare September as “National Childhood Obesity Awareness Month.”

This is a time for everyone to


• realize children’s lives are in danger from the excess of unhealthy foods and   the lack of physical activity in our society;

• make the small changes that will result in healthier kids;

• take responsibility for our health; and help stop the rising obesity statistics.

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Myth of Stretching

Is the importance of stretching BEFORE a workout a myth?

"Numerous studies confirm that static stretching decreases muscle strength, but they don't define how much stretching it takes. So researchers at George Mason University (Prince William campus, Manassas, Virgina) had subjects test their one-rep maxes on the leg curl after doing 0-6 sets of 30 second hamstring stretches. They discovered that one set of 30-second static stretching decreased muscle strength by more than 5%. Each additional set of stretching affected leg-curl strength even mofe, with six sets causing an almost 15% decrease." - Muscle and Fitness Magazine March 2010



It is a common gym myth that you should always stretch before a workout. This may be the case but it depends on which kind of stretching occurs. Static stretching for example is very detrimental to muscle strength. The reason is when static stretch is done you stretch your muscle and contract your muscle at the same time. This stretch and contraction confuses your muscles proprioceptors and motor units. This will lead to less fast twitch muscle fibers used in unison on a muscle contraction, meaning less strength.



My advice to you is to warm up before your workout in order to increase blood flow to your muscles and skin. This will cause more oxygen flow which will allow for more strength and energy for your muscles. Warm-ups also increases muscle temperature which will allow your muscles to be loosened up more for your workout.


Make sure to stretch AFTER your workout. This will relax your muscles and make you less susceptible to muscle spasms or cramps."






Suggest warm-ups:


1. Jog or do cardio for a short period


2. Push-ups


3. Sit-ups


4. Lunges (dynamic stretch)


5. Jump squats




Mike Fonseca


Head Virtual Coach

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Adrenal Fatigue and How To Beat It

Constant stress and poor nutrition can weaken the adrenal glands. Without intervention, this could result in a weakened immune system, fatigue, low blood sugar, and an overall run down feeling. Check out our blog to see how you can fight adrenal fatigue and then sign up to get started on an exercise and nutrition plan from BeFit4LifeNow to help make sure you find that life and vitality you've been missing!

Your adrenal glands are two tiny pyramid-shaped pieces of tissue situated right above each kidney. Their job is to produce and release, when appropriate, certain regulatory hormones and chemical messengers. Adrenaline is manufactured in the interior of the adrenal gland, called the adrenal medulla. Cortisol, the other chemical from the adrenal gland, is made in the exterior portion of the gland, called the adrenal cortex. The cortex also secretes androgens, estrogens, and progestins. Cortisol, commonly called hydrocortisone, is the most abundant -- and one of the most important -- of many adrenal cortex hormones. Cortisol helps you handle longer-term stress situations.

In addition to helping you handle stress, these two primary adrenal hormones, adrenaline and cortisol, along with others similarly produced, help control body fluid balance, blood pressure, blood sugar, and other central metabolic functions. In the heightened nervous state of adrenal burnout, the body overproduces adrenaline, cortisol and other stress hormones. Constant stress and poor nutrition can weaken the adrenal glands. Eventually, this causes the adrenal glands, the front line in the stress reaction, to show wear and tear and become depleted. This frequently leads to impairment in the thyroid gland, which can cause a further decline in energy level and mood and is one of the reasons why many people have thyroid glands that don’t work well.

When stress continues over prolonged periods of time, the adrenal glands can deplete the body's hormonal and energy reserves, and the glands may either shrink in size or hypertrophy (enlarge). The overproduction of adrenal hormones caused by prolonged stress can weaken the immune system and inhibit the production of white blood cells that protect the body against foreign invaders (in particular lymphocytes and lymph node function). Adrenal dysfunction can disrupt the body's blood sugar metabolism, causing weakness, fatigue, and a feeling of being run down. It can also interfere with normal sleep rhythms and produce a wakeful, unrelaxing sleep state, making a person feel worn out even after a full night's sleep.

Common Causes of Adrenal Stress:

• Anger
• Fear / Worry /Anxiety
• Depression
• Guilt
• Overwork/ physical or mental strain
• Excessive exercise
• Sleep deprivation
• Light-cycle disruption
• Surgery
• Trauma/injury
• Chronic inflammation
• Chronic infection
• Chronic pain
• Chronic illness
• Chronic-severe allergies
• Hypogycemia
• Nutritional deficiencies

Testing for Adrenal Health:

In order to determine the health of your adrenal glands you need to have a simple blood, urine, or saliva test such as the Adrenal Stress Index performed through your practitioner. Cortisol levels can be checked by blood in the morning or throughout the day by a saliva test. DHEA, and Epinephrine, are some other indicators of adrenal function.The information provided by testing can help to determine the most appropriate type of treatment.

Lifestyle changes such as:

Eating steadily, all day long. Skipping meals is one of the worst things you can do for your body. When you're hungry, your blood sugar drops, stressing your adrenal glands and triggering your sympathetic nervous system. That causes light-headedness, cravings, anxiety and fatigue. Another drawback to skipping meals: The resulting low blood sugar can affect your ability to think clearly and shorten your attention span.

Skipping breakfast is particularly bad, as it is a sure fire way to gain, not lose, weight. If you start each morning with a good breakfast and "graze" healthfully every two to four hours, your blood sugar will remain steady throughout the day. You'll feel more rested and energetic. Eat protein with every meal. Eat Complex carbohydrates such as brown rice. Avoid sugar, junk food, white pasta, white rice, white bread. Absolutely NO Caffeine. Coffee/Sodas over stimulates your adrenals and they deplete important B vitamins. Coffee does not give you energy; coffee gives you the illusion of energy. Coffee actually drains the body of energy and makes you more tired, because of vitamin and adrenal depletion.

Exercise to relax. Walking, Yoga, deep breathing, meditation, or stretching. No vigorous or aerobic exercise, which depletes the adrenals. Avoid alcohol, processed foods, and tobacco. Nicotine in tobacco initially raises cortisol levels, but chronic use results in low DHEA, testosterone, and progesterone levels. Reduce stress; learn relaxation techniques such as deep breathing, visualization, progressive muscle relaxation.

Helpful Supplements

The use of small amounts of natural adrenal hormone (hydrocortisone) to bring slightly low adrenal function up to its proper normal daily range is often helpful.

Take a daily multivitamin to provide nutritional support to the adrenal gland.

Vitamin C 1,000-3,000 mg a day
L-Theanine 100-400 mg a day
Pantothenic Acid (Vitamin B5) 300 mg a day
Licorice (Glycyrrhiza glabra), no more than 1000 mg of glycyrrhizin
 
By: Valerie Balandra ARNP, BC

Innovative ways of team building through outdoor fitness adventures

What are two of the top buzz words in business these days? Corporate wellness and teambuilding. What if you could combine the two in order to really get your company revved up and headed full speed ahead?  Keep reading to find out how.

Working...On the Wild Side

Imagine a place where extreme physical challenge, outdoor adventure, and teamwork intersect. You don't have to wait for the next episode of Survivor to find it. In fact, if you are an employee of Lens Crafters, Ford Motor Company, Microsoft, or Taco Bell, you may have already experienced this venue first hand-in a wilderness-based corporate team-building seminar.

For several decades, employers looking to increase productivity in their workforce have turned to applied human behavior science for guidance. What it all boils down to, say the human resource specialists, is maximizing cooperation and teamwork. Inspired by this realization, employers began sending their employees to corporate team-building seminars in the 80's and 90's.

Today it is relatively commonplace to head for an airtight conference room, to be greeted by the corporate psychologist, who offers amply iced doughnuts and Styrofoam cups filled with megawatt coffee, as if to say, it's going to be a long day folks-fuel up. Hefty booklets waiting on a table promise to yield the secrets to greater corporate harmony, while neatly assembled rows of folding chairs ensure endless hours of uncushioned gluteal containment. While the attendees haven't had to pay for their seats, it's quickly becoming clear that their seats are going to pay.
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"Sometimes we put a gag order on the boss, so that he or she cannot be in control," says Bruce Leadbetter.

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If that image doesn't sit well with you, why not try what others have already discovered-a more interesting but less civilized team-building approach. For participants in a Confluence Expeditions seminar on one of Montana's churning whitewater rivers, the ability to remain seated at all may be all they hope for. The alternative, being bucked into swirling, icy waters, just doesn't sound appealing. In a Team Building Through Adventure seminar, participants who locate any hospitable place to sit in the prickly Sonoran desert are lucky. Rock walls, on the other hand, are easier to come by-steep rock walls-and rugged hiking and mountain biking trails, too. All are part of a land navigation course that serves as the experiential classroom for the teaching of various team-building concepts.

How, one might ask, does this work? First of all, old habits need to be broken. At the beginning of a Team Building Through Adventures seminar, for example, the larger corporate group is divided by the program directors into teams. Self-selection into familiar groups and roles is prohibited, helping to break down hierarchies so that more egalitarian, inclusive patterns can be established.

"Sometimes we put a gag order on the boss, so that he or she cannot be in control," says Bruce Leadbetter, founder of Arizona-based White Knuckle Adventures and chief architect of the Team Building Through Adventure seminar.

In the next step of the process, everyone learns a skill vital to completion of the course, such as orienteering with a map and compass, or mountain bike repair. They must then teach this skill to the rest of the team. Relying on the "expertise" of each member, the team moves through a series of natural obstacles. Judges award points for successful and timely completion of each phase of the course. Additional points are awarded when team "cohesion" is demonstrated.

Because of these unique rules, the only winning team in this game is the true team itself. But according to Leadbetter, it's not just the game that's instrumental in bringing people together. It's also the setting in which the game is played.

"Wilderness is the only place where true teammanship can be taught," he says.

Whether or not it is truly the only place, many people in the industry agree that it's a good place to start. Perhaps it's because the wilderness, for many in the corporate world, is new and different. The old world is left behind.

"People forget about the rat race," says Leadbetter.

The senses, inundated with new information, come alive. Eyes are drawn to the strange features of the landscape; ears are stunned by the absence of noise. For once, people actually pay attention. And they are involved in the experience-they have to be. Lives may depend on it. To a rock climber, a rope is useless unless there is an alert person holding the other end.

Of course, even if there is a person holding the other end, an element of the unpredictable, of danger, still exists in the wild. It may be this more than anything else that makes people realize how far away they are from home... and how much they truly need each other. The truth is we are a social species. It is in our nature to form tribes, teams, cooperative social units. Sometimes, we just need to be reminded. In a wilderness-based corporate team-building seminar, we can be.

To see how Befit4lifenow.com can help your company BeFit! email us  corpwellness@befit4lifenow.com.
 
by: Jennifer Ottolino

Refueling After Exercise

If you participate in endurance events lasting more than one hour, competitions lasting several hours, or high-intensity workouts that exhaust your body, refueling your body post exercise is very important. Susan Kundrat, MS, RD owner of Nutrition on the Move in Champaign, Illinois, offers the following suggestions to help you replace solid and liquid foods.




1. Understand Why Your Body Needs Refueling. During exercise the body breaks down tissues and uses energy (primarily carbohydrates) contained or stored in the blood, liver, and muscle. If you exercise more than once a day, replenishing lost energy in the muscle is crucial to ensuring that your subsequent workouts are productive.

2. Learn Why Fluid Replacement Is Essential. The harder and longer you exercise, the more fluid you lose during workouts. If it is extremely hot or humid, keeping hydrated can be even more difficult because you sweat more and get overheated more quickly. Replenishing lost fluid after workouts —in addition to staying well hydrated during exercise—is essential for keeping your body working at its best.

3. Calculate How Much to Drink. The American College of Sports Medicine (ACSM) recommends drinking 600 to 1,200 milliliters of fluid (2-5 cups) per hour during exercise. After exercise, drink 2 to 3 cups (16-24 fluid ounces) of fluid per pound lost in sweat. Weigh yourself before and after your workout to get an idea of the amount of fluid lost through perspiration.

4. Figure Out What to Drink. ACSM recommends drinking water if your exercise session lasts less than 60 minutes. If it goes longer, use a four-to eight-percent carbohydrate sports drink. Sports drinks can be a good choice after endurance exercise because they can be more palatable than water, increasing the tendency to rehydrate, and they can help replace lost electrolytes.

5. Identify When to Refuel With Carbohydrates. If you exercise at a moderate intensity for 30 to 60 minutes three to five times per week, you can maintain adequate carbohydrate stores by eating a balanced diet and staying hydrated during and after exercise. If you train harder or longer at one time or exercise more than once a day, your muscles need to be refueled with carbohydrates immediately after exercising and again at the next meal or snack. This practice can ensure that carbohydrates stored in the muscle (i.e., glycogen) are consistently replenished.

6. Choose a Type of Carbohydrates. Carbs in liquid form (e.g., juices or sports drinks) can be easier to digest than carbohydrate-rich solid foods and are less likely to interfere with normal eating patterns. If you prefer solid food, however, you can eat something as simple as a sports bar (along with water).

7. Understand Why You Need Protein. Protein is an important building block for muscle. It also assists in the production of blood plasma and hemoglobin, which supply oxygen to working muscles. Several studies suggest that mixing protein and carbohydrates after activity can enhance the insulin response, which encourages resynthesis of muscle glycogen.

8. Know How Much Protein to Eat. Most experts recommend eating carbohydrate and protein in a ratio of 3:1 or 4:1 after exercise. An example would be two servings of vegetables and one serving of grains for the carbs, plus one serving of meat for the protein.

9. Realize When You Need Sodium. Several hours of exercise in even a cool climate can result in sodium losses. Because the typical Western diet contains 4.5 grams (g) of sodium per day, this is generally not a problem. However, when you exercise excessively in high heat, sodium losses can be as much as 10 g per day. Under such circumstances, you need to replenish stores by consuming foods that contain significant amounts of sodium. (While some potassium is also lost during sweat, potassium stores in the blood and muscle are usually well maintained during exercise.)

10. Learn What Foods Contain Sodium. Sodium is found in some sports drinks and in many foods, particularly processed foods like soups, canned sauces, and frozen dinners.

by: IDEA health and fitness Association

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Heart Rate

To get the most cardiovascular benefit out of your workout, you should strive to attain your target heart rate when working out. To check that you're within your range, you should periodically stop and check your pulse. Read our blog to find out more, then sign up for your month of services, which includes all of the calculators you need, including your target heart rate

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Why Monitor Your Heart Rate?

You're huffing and puffing through another aerobic workout, wondering if you're really doing yourself any good. Are you working too hard or not hard enough? You look around. The person next to you has barely broken a sweat while the one in front is drenched from head to toe. Well, sweat may not be the best indicator of exercise intensity. For that, we need to look to our hearts-heart rates, to be exact.

When you exercise, your heart beats faster to meet the demand for more blood and oxygen by the muscles. The more intense the activity, the faster your heart beats. Therefore, monitoring your heart rate during exercise can be an excellent way to monitor exercise intensity.

For the majority of aerobic enthusiasts, there is a range of exercise intensities that are described as safe and effective for promoting cardiovascular benefits. To determine what range is best for you, you'll need to be familiar with a few terms.

Maximal Heart Rate: This number is related to your age. As we grow older, our hearts start to beat a little slower. To estimate your maximal heart rate, simply subtract your age from the number 220.

Target Heart-Rate Zone: This is the number of beats per minute (bpm) at which your heart should be beating during aerobic exercise. For most healthy individuals, this range is 50 to 80 percent of your maximal heart rate. So, if your maximal heart rate is 180 bpm, the low end of the range (50 percent) would be 90 bpm, and the high end of the range (80 percent) would be 144 bpm.

What Does This Recommended Heart-Rate Range Mean?

Now that you've determined your target heart-rate zone, you need to know how to put that information to good use. These numbers serve as a guideline - an indicator of how hard you should be exercising. Those just beginning an aerobic program should probably aim for the low end of the zone and pick up the intensity as they become more comfortable with their workouts. Those who are more fit, or are training for competitive events, may want to aim for the higher end of the zone. Keep in mind that the target heart-rate zone is recommended for individuals without any health problems. Additionally, individuals taking medication that may alter the heart rate should consult their physician for recommended exercise intensity.

Where To Monitor?

There are a number of sites used to monitor the pulse rate. Two convenient sites to use are the radial pulse at the base of the thumb of either hand, or the carotid pulse at the side of the neck. Accurate pulse-count assessment is crucial when monitoring exercise intensity. By using the first two fingers of one hand and locating the artery, a pulse rate can be easily determined. Immediately after exercise, isolate your pulse and count the number of beats in a 10-second period. To determine the heart rate in beats per minute, multiply the number of beats per 10 seconds by six. For instance, if a 10-second pulse count was 20, then the heart rate would be 120 bpm.

A Final Word About Heart-Rate Monitoring

Remember, your estimated target heart-rate zone is just that - an estimate. If you feel like you are exercising too hard, you probably are. The best advice is to reduce your intensity and find a heart-rate range that works for you.

American Council on Exercise (ACE)

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Strength Training 101

The benefits of cardiovascular training have been well documented. Until recently, however, little attention has been given to strength training, an important component of a balanced fitness program.


You do not need to be a body builder to benefit from strength training. A well-designed strength-training program can provide many benefits.



•Increased strength of bones, muscles, and connective tissue (the tendons and ligaments), decreasing the risk of injury.

•Increased muscle mass. Most adults lose about one-half pound of muscle per year after the age of 20. This is largely due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight.

•Enhanced quality of life. As general strength increases, the effort required to perform daily routines (carrying groceries, working in the garden) will be less taxing.

The Core Curriculum

Many exercises work all the major muscle groups. Neglecting certain groups can lead to strength imbalances and postural difficulties. You may wish to consult with a certified fitness professional to learn safe techniques before beginning a strength-training program.

Staying Motivated

An encouraging aspect of strength training is that you'll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks. It's only natural that, as your fitness level advances, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you.

Vary Your Program

Machines and free weights are effective tools for strength training, and a combination of the two is generally recommended. Utilizing both machines and free weights provides exercise variety, which is important for both psychological and physiological reasons. Variety not only reduces boredom, but also provides subtle exercise differences that will enhance progress.

The benefits of strength training are no longer in question. Research continues to demonstrate that strength training increases both muscle and bone strength and reduces the risk of osteoporosis. A safe strength-training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program

American Council on Exercise (ACE)

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