Fit and Female

Your Fat Is My Fault

Years ago there was a book on the shelf in the gym that I worked at called, Your Fat Is NOT Your Fault.  

I always found this title fascinating (and amusing) because as a trainer I know how few people are really honest with themselves about the amount of control they have over their own bodies. 

I often joked with my clients that I should come out with a book called, Your Fat Is MY Fault.  Because in the personal training field, some clients really wanted to pay for their 2-3 sessions a week and then not take ANY personal responsibility for the lifestyle choices they make the other 165 hours per week. And (file this one under the category of "life's not fair") the fact is that just doesn't work!

Here's a perfect illustration of this... Years ago I briefly trained this woman who I had seen at the gym for years.  She always seemed to be working out very hard (sweaty, red in the face) and she was pretty consistent.  But she never looked particularly fit -- and always had a significant amount of extra body fat.  People in the gym would comment about how hard she worked out and wondered why she didn't appear to be in better shape.

Anyway, because I worked there occasionally she would ask me questions about fitness and eventually she asked me to train her. 

As my client, one of the first things I asked her about was her diet.   She was insistent that she ate
"very well, low-fat, lots of fruits and veggies, lean proteins, etc.".  I was highly doubtful that this was the case, given how hard she exercised and how deconditioned she looked.

So I encouraged her to keep a food diary.  I asked her to just track two weekdays and one weekend day in a given week.  This is a usually a powerful tool to reveal trends that can sabotage your weight loss efforts. (Incidentally, a study released this week showed that folks who kept a food diary lost 2x as much weight as those who didn't!).    But she was very reluctant.  She always had an excuse as to why she didn't keep the diary.  She was insistent that her diet was not the problem.

One day about four weeks into our training she told me how frustrated she was with her lack of progress.  She had been coming to her sessions, doing her cardio program three days per week on her own.  So again, I asked her about what she was eating.  She became very defensive, insisting that her diet was excellent and that "this exercise stuff just doesn't work for her".  I knew there was a lot more to the story, but ultimately a person needs to get real with themselves and own up to what they are (or aren't doing) that's responsible for their lack of progress.

Fast forward about a month later I was leaving a crowded brunch place one Sunday AM and bumped into my client and her husband seated at a nearby table.  I greeted her and then looked down casually.  I couldn't believe what I saw.  Both she and her husband were eating a "king's breakfast" (eggs, buttered toast, hash browns, bacon -- the works) .  But that wasn't all -- in between both of them sat a giant plate of onion rings AND a giant plate of french fries.  Hmmmm....."Houston, we have a problem"...

I knew she was really embarrassed that I "busted" her.  She looked very uncomfortable.  I didn't say anything about it at the time and I didn't give any outward indication that I was on to her, but she knew.  I decided to speak to her about it in person at our next session.  But I never got the chance.... she rescheduled her training about 2-3 times after that and then dropped out entirely. 

She wasn't ready to take responsibility for her part of her health and well being. 

Sure , all of us want to look great, but how many of us want to make the sacrifices that entails? 

There's a great scene in the TV show Nip/Tuck (Session Three) that details this exactly.   There is an episode where Mario Lopez plays a young plastic surgeon who is in amazing physical shape. 

Christian (on of the protagonists) a handsome, 40-something aging Lothario who is very vain is staring at an Adonis-like Mario Lopez as he showers in the gym locker room (BTW that's not why I loved this scene, although it IS worth watching for that alone).

Anyway, Lopez's character assumes that Christian is gay (he's not) -- and that he's coming on to him.  So finally he gets annoyed and asks him what he is staring at.  At which point Christian says, in a completely non-sexual tone, "Hey, how'd you get your ass to look like that?"  At which point ..both of them start having a serious conversation about working out and diet...all while standing there showering buck naked...it was very,very funny. 

The point is that Lopez's character doesn't pull his punches with his reply...he basically says, "I look this way because I kill myself every day working out hard and watching my diet -- AND YOU DON'T"...and he then goes on to detail exactly what those sacrifices look like on a day-to-day basis, "while you're sleeping in, I'm running 5 miles"..."while you're eating Joe's Stone Crab, I'm having steamed chicken and broccoli"..."while you're on your third glass of Cabernet, I'm in the gym hitting the weights" (I'm paraphrasing but you get the point) and on and on...

It was very powerful because it underscores the fact that he just didn't turn into this by accident.  He's not just some genetic freak.  This is important to him and he's willing to make sacrifices that most of us wouldn't -- and it shows. 

It was a great reminder that our results are always directly proportional to our level of commitment, our sacrifices and our persistence.   So the next time you are bemoaning your lack of progress in terms of a fitness, weight loss -- or aesthetic goal, ask yourself honestly....how badly do you want it?  And what sacrifices are you willing to make to get it? 

If you're not willing to make major sacrifices, that's fine (I'm not a big believer in extremes myself -- not giving up some wine and chocolate in my life), just realize that THAT is a choice...be honest about it, embrace it and know that it is directly connected to your outcomes.

Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women

Five Iron Fitness Opens This Wednesday in White Plains, NY!!

Dear All:

I am very pleased to announce that my good friend, Anthony Renna is
opening his own golf fitness facility, Five Iron Fitness, in White Plains, NY.
(inside Motion Golf).

Anthony is a Level 2 Titleist Certified Golf Fitness Instructor, a NSCA
Certified Strength and Conditioning Specialist and USAW Sports Performance
Coach.  He also has two amazing golf fitness sites packed with free info, videos -- even a podcast on golf fitness.  Check them out at www.golffitnessproducts.net and www.bettergolfwithfitness.

Given Ant's unparalleled level of talent, knowledge and enthusiasm
I know that this is going to be a truly unique and wonderful golf fitness
facility. 

To celebrate the opening he's hosting an open house this Wednesday night.
Please check out more details below and the RSVP link below.

Best,

G

http://fiveironfitness.com/openhouse.html




Five Iron Fitness
http://www.fiveironfitness.com/


From: Anthony Renna, Five Iron Fitness


I wanted to let you know that I am finally open for business and this
Wednesday, June 25, I am having an Open House from 6-9pm for everyone to
come down, have a glass of wine and check it out.

I am located inside Motion Golf, a golf teaching facility with the most
advanced swing analysis software on the market.  It's pretty cool stuff
and I am really excited about working with them.  They have a simulator as
well so you can hit some balls while your here.

It's a small space but I plan on doing some big things here!  There are 3
sections: a warm up/cardio area, a fitness area and a Pilates Reformer
studio.

It's not just for golfers though, so I hope you can stop by!

Where & When
Date: Wednesday, June 25, 2008
Time: 6-9pm
Location: Five Iron Fitness
188 East Post Road
(inside Motion Golf in the Key Bank building)
White Plains, NY
To RSVP or for directions visit the link below
http://fiveironfitness.com/openhouse.html




Sincerely,
Anthony

Still Not Great To Be Fat -- Even If You're Fit

We all know that obesity and lack of physical exercise are two major risk factors for developing cardiovascular disease.  But is one more important than the other?  Also, for those individuals who are obese -- how protective is being physically active?

That's what researchers in Boston wanted to know, so they followed the BMI and exercise habits of nearly 39 thousand women for an average of 11 years to see which was more predictive of developing heart maladies -- being obese or being inactive.

According to the results published in this week's Annuals of Internal Medicine, (not too surprisingly either) -- the lean, active group were the least likely to develop cardiovascular disease.   More specifically as compared to normal weight active women (defined as 30 minutes of exercise most days of the week):

• Overweight active women had a 54 percent higher chance of developing heart disease
• Obese active women had an 87 percent higher chance of developing heart disease
• Overweight inactive women had an 88 percent higher chance of developing heart disease
• And obese inactive women had a whopping 2 and 1/2 times greater chance of developing heart disease

(*Overweight was defined as a BMI between 25-29 and obese was defined as having a BMI greater than 30)

So although exercising regularly did offer overweight or obese women better protection against heart disease than their sedentary counterparts, the risk of overweight women who exercises was still considerably greater than people of normal weight and worked out.  So while working out is great the news is still the same.  At the end of the day its not an "either or proposition".  You still need to maintain a healthy body weight - - and workout.

Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women

I'm In The May Issue of Health!

I'm thrilled to be the fitness expert on The Dream Team for Health Magazine's 6-month feature "Your Feel Great Weight" by Kimberly Dawn Neumann.   

In the May issue you'll see the cardio and resistance workouts I designed to help three women (and the Health Magazine readers) on their journey to looking and feeling great!  As they say, "on newstands now"...hope you'll check it out!!

 

Is Weight Gain Contagious?

Sure you know you can catch colds from other people...but what about weight gain?

The Framingham Heart Study has been analyzing the long-term affects and health consequences of lifestyle choices since 1971 .  The study now has more than 12,000 participants (more than double the initial size), including the children and grandchildren of the original participants.  It is a landmark project which has provided invaluable information about the association between certain choices and maintaining health -- or developing disease.

One recent finding from the study that I found amazing....was that obesity in one's social network increased the likelihood of a person being obese.  The effect was strongest in same-sex friendships (for both genders), but there was also an effect with opposite-gender friendships (and much less surprisingly, spouses)

Why would this be?  Researchers theorized that when one's friends are obese it is more socially accepted as the norm for others within that network to be obese, too.  Even more interestingly, the relationship had much more to do with the "closeness" of the friendship, than it did to physical proximity with some of these people living hundreds of miles apart from one another.  Additionally, neighbors who were not friends, did not influence whether a person was overweight.   And the relationship was the strongest in situations where both people named each other specifically as being good friends.

So the next time you're frustrated about your weight, feel free to call up your friends and yell at them (it's their fault, after all)... or better yet --convince them meet you for a long walk.

Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women

Show You The Shape Of My Heart

Scientists have know for years that regular exercise causes beneficial structural changes in the heart.  However, new research is showing that the changes which occur vary considerably based on the type of exercise done.

Researchers at Massachusetts General Hospital used echo-cardiograms to measure the hearts of collegiate level resistance athletes (football players) or endurance athletes (rowers) over the course of  their normal 90-day training periods.

While both groups had a significant overall size increase during that time period, their were sports-specific differences beyond that. 

Endurance athletes had an increase in the size of both the right and left ventricles (the part of the heart associated with bringing oxygen-rich blood from the lungs and out to the body). 

Resistance athletes, on the other hand, had a distinct thickening of the walls of the left ventricle. 

Not surprisingly, there was an associated difference in function, as well.  Endurance athletes had an increase in the length of the diastolic (or "resting phase") of the heart.  While resistance athletes had a decrease in the diastolic phase, although both were within normal limits.

Researchers were surprised at the significance of these changes in such a short period of time. 

This new information points to the need for doctors to provide more specific recommendations about how much and which type of exercise should be done based on whether or not the person has a healthy heart -- or a particular type of heart disease.

Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women

Be Green, Be Fit

Happy Earth Day!!

Here are some quick ideas on how to make your fit and healthy lifestyle more earth-friendly.

1) Recycle your sneakers.  Now your old kicks can help someone else get fit.  Nike has a Reuse-A-Shoe program that turns old sneaks (of all brands) into a product called Nike Grind.  Grind is use to make sports surfaces in communities all over the globe.  Click here for the address or drop off location near you. 

2) Stop buying bottled water (or at least cut down).  Bottled water burns fossils fuels in its transport and fills landfills with waste.  Check out ThinkOutsideTheBottle for more info.  Get a great looking reusable bottle you can customize at Sigg.com

3) Save energy, burn some of your own!   Many of the trips we use our cars for can be done on foot or by bike.   Some of the places in the world with the highest longevity have the fewest cars (Cuba, small villages in Italy and Japan).  People well into their 80s and beyond, end up doing their daily errands by walking to town or riding their bikes around.  Think of ways that you can do the same.  Upside for you -- and the planet.

4) Beware of disposables.  Many gyms offer complementary, disposable grooming items like razors, or plastic shower caps.  All too often we grab one, use it and toss it.  Next time rather than just grabbing one make sure that you really need to take another.  Can you reuse the one you have a few times?. Recycline has even made a reusable razor from recycled plastic.  You can use disposable blades with it (again use it more than once, please unless you're Grizzly Adams), but it saves lots of waste from plastic handles which pile up in landfills.

5) Not necessarily a "fitness topic", but -- know what your "carbon foot print" is.   The average American dumps almost 17 metric tons of carbon dioxide into the environment EVERY year!!!  Click here to calculate your impact and find out what you can do to reduce it.

Earth Day is the REAL Mother's Day -- What gift can YOU give her this year?

Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women

My Book Helped Shannon Lose 50 lbs!!!

Someone told me that there was a list on Amazon made by a woman who lost 50 lbs!!   I looked and there is was.  Apparently, she really liked it!!  Thanks, Shannon!!!  You should be really proud of yourself!!!   Best,  G

Getting Fit With Your Inner Child

• Believe it or not, I actually spent part of Saturday afternoon running around a room on my "haunches" pretending I was a monkey (complete with screeching)  --- trying to catch my fellow fitness professionals.  Yup...true story.  Plus, I think they video taped it, so I can pretty much forget that run for the presidency.

My company hosted a IYCA (International Youth Conditioning Association) Certification.  It is a the first of its kind fitness certification designed to teach fitness professionals how to work with children.  (Hint: you do NOT put them on machines). 

Founded by youth fitness pioneer, Brian Grasso (and his associate, motor learning expert, Dr. Kwame Brown) the IYCA is committed to reversing the alarming decline in youth fitness.  Both Brian and Kwame spoke passionately about the loss of "physical culture", particularly in childhood, that our country has under gone in the last several decades.   

The data backs up their concerns: 

• About 30% of children (6-19) in the US are overweight. About 15% of children 6-18 are obese.
• There is a racial disparity with low-income children faring even worse (23% of African-American kids, 18.9% of Hispanic children and 12% of weight children)
• Boys and girls are equally likely to be overweight
• This is more than triple the rate of childhood obesity in 1980

What is radically different about Brian and Kwame's approach to fitness is that they are passionately committed to making fitness fun -- so that kids get hooked on moving and being physical without ever thinking of it as "exercising".  They found many ways to disguise some very sophisticated concepts in "athletic development" as games and pure fun.

I spent the better part of an hour:

• playing "monkey tag" (one team is "it" making screeching noises and the other team are running trying not to get tagged making "ooooh, oooh" noises)...you had to see it to believe it
• trying to stand up from being face down with my eyes closed the entire time, trying to end up standing on one foot with my eyes still closed and my arms overhead then hold the position until a verbal cue signaled that I should drop into 3 one-legged squats
• playing "red light, green light" with lunge walks across the room
• doing a Simon sez version of a "plank progression"
• jumping and doing half and full turns in mid air (okay, well trying to do turns in the air)
• being part of the rhythm machine (the leader makes a beat with her body - clapping, stomping and everyone tries to stay with her - (Bryna, one of the IYCA coaches was amazing at this!!)

Honestly, I don't think this is just "kid stuff".   I think a ton more adults would be exercising if they were letting loose and having a good time being silly and laughing with other adults.

Ironically, they'd also probably be getting a more balanced, comprehensive and integrated approach to fitness -- and be at less risk for overuse injuries.  The fact is, you can only do the same actions, machines and exercises so many times before your body breaks down.

Plus, the stress reduction aspect was amazing.  At one point or another all of us were laughing hysterically at ourselves -- and our friends.  Time flew and you didn't realize how hard you were working until you stopped.  The competition was all in good fun and everyone felt they had a victory in something.

It was a powerful lesson for me as a fitness professional to remember to lighten up, worry less about "exercises" and let clients have some fun with movement.  A lesson that I put into practice the following day when I tried a few of the things I learned with my very fit, very young at heart -- 67 year old client.  Nope, definitely not just for kids...

Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women

Go Take A Hike!!

Okay, well at least a fitness walk ;-).  As I said a few days ago, its glorious out there this time of year.  A perfect time to get reacquainted with nature -- AND get in shape at the same time.   

Most people assume that working out outside requires jogging or running, but that's not true.  Walking is a perfect exercise for most people. 

It provides effective cardio, that's easily accessible, low-cost and, most importantly, low-impact.  It is the impact aspect of running that causes virtually all of the injuries (from plantar fasciitis to shin splints).  Even if you want to start jogging you need to work up to it slowly by combining fast walking for 3-5 minutes with 1-2 min of jogging.  This allows your musculoskeletal system to get conditioned for impact and reduces your risk of injuries.

To that end, I 'm adding here the bonus video from The Best Me Ever.  It was previously only available to those who purchased my new weight loss and toning system for women, but I think the information that it contains is so important (especially at this time of the year) that I'm including it here so everyone can get started.  Check it out...

Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women

My father considered a walk among the mountains as the equivalent of churchgoing.  ~Aldous Huxley

Above all, do not lose your desire to walk.  Every day I walk myself into a state of well-being and walk away from every illness.  I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.  ~Soren Kierkegaard

My grandmother started walking five miles a day when she was sixty.  She's ninety-three today ...and we don't know where the hell she is.  ~Ellen DeGeneres