strategyforfitness.com

By

Vic Vogel

You have your ticket, you are packed, and the airport van is picking you up for your next business trip.  Leaving Sunday afternoon and returning Friday evening has become routine over the last couple of years.  You ran your errands and spent time with the family.  You managed a brief workout early Saturday morning so you could attend the kid’s soccer games and birthday parties.  Business travel is difficult.  Lately you are feeling your clothes tightening around your waste.  It has not gotten to the point of buying new clothes, yet.  Ask yourself if this sounds familiar.  There are more and more business professionals challenged with stressful jobs compounded by stressful travel.  Surely, this takes a toll on the family and personal life[1], but even more important it could be destroying your health.  When your health is gone, your family and job is in jeopardy.

Health and fitness for traveling business professionals is a serious concern, “But it is also a source of a variety of stresses, often overlooked or denied by both organizations and travelers themselves.  The World Bank, studying its own travelers, discovered that both their physical and mental health-care claims were significantly greater than those of nontravelers.”[2] The typical executive travels 3-5 days per week.  They eat ninety-five percent of their meals in airports, restaurants, or fast food establishments.  They eat late while entertaining clients.  Most of them do not exercise on the road even though gyms are available in hotels.  In addition, most traveling business professionals do not get the deep sleep they need.  Any medical professional, or fitness expert, will tell you this lifestyle is a recipe for disaster.

There are several resources offering ways to eat right and workout while traveling.[3] Videos abound on exercises you can use while traveling.[4] Still with all this information available, the vast majority of business travelers fail to eat right and workout on the road.  Why is this?  The problem is more behavior than access to good food and workout facilities.  The solution is more education about fitness, not more facilities, workouts, and supplements.  People who understand “why” about anything tend to accept and change more than those who do not take the time to understand a subject.  Think about this principal.  Continuing education is designed to make you more proficient at your job.  The more you know and experience the more valuable you become to your employer.  Your self-worth and self-esteem increases.  This is true when it comes to fitness.  The difference is you are your own boss.  Here lies the root cause of the problem.  If fitness is not a priority in your life, you have too many irons in the fire, you are stretched thin, and now your travel time takes up twenty percent of your waking hours, then you will put fitness on the back burner.  The next thing you know you are twenty-five pounds heavier, your body fat percent is nearing obesity, and you have little energy at the end of the workday.  At this point, your doctor informs you that your blood pressure is elevating and recommends blood pressure medicine.

A CEO who has all the distractions mentioned earlier recognizes the problem, does not drop everything, and still attacks the specific problem.  They would contract a professional, e.g. lawyer, CPA, or consultant to help them filter through all the information and establish a good plan to attack the problem.  These professionals allow the CEO to attack the problem while dealing with all the distractions, and still achieve his/her goals.  The traveling businessperson should have the same approach to solving their fitness problem.  Their professional is a private personal trainer, or fitness consultant.

Private personal trainers have the ability to provide you the right amount of information you need at the time you need it without you spending large amounts of time researching nutrition or exercise routines.  They have the ability to assess your current fitness level then design a nutritional and exercise program that works for you.  In addition, they can continually assess you, and make changes that will allow you to progress.  Good private personal trainers have the ability to council behavior as well as design programs.  They hold their clients accountable the same way a CEO uses a consultant to help them maintain accountability for a strategy.  In most cases, a private personal trainer is more expensive than a gym personal trainer, but offer services that are more customized and personal.  They are normally much less expensive than business consultants.  You should consider a private personal trainer as an investment not an expense, the same way a CEO considers a consultant as an investment.  So if you are traveling how can a private personal trainer help?  You sure are not going to pay them to travel with you.  The good news is technology helps to solve this problem.

Today private personal trainers have a wealth of technology available to them to help resolve the two biggest problems preventing fitness while traveling, i.e. education and accountability.  Private personal trainers normally have their own web site.  This web site provides the tools necessary to help their traveling client.  Let us review a few tools that provide a near personal training experience on the road for a fraction of the cost.

1. You have access to articles, other web sites, and educational material on your personal trainer’s web site.  Your personal trainer can provide information based on your level of fitness.  In other words, they provide the right information at the right time.  You are not wasting time.
2. Your personal trainer can provide a private login on their web site that has all your information, e.g. measurements, training schedule, exercise videos, meal programs, etc.  This section of their web site is password protected for your privacy.  Google documents offer great tools for this type of interface.
3. Accountability is available with the use of Google’s calendar and SMS notifications.  SMS messages are pre-assigned via the Google calendar for clients.  They receive alerts on their phone saying to snack, complete a workout, etc.  Business travelers have the ability to respond through SMS text messaging, email, or a phone call letting the trainer know what they have eaten, or that they completed their workout routine.  If not contacted the trainer will follow-up.  This happens no matter where the business travelers, or the trainer, are in the world.
4. Clients can sign-up on www.fitday.com and enroll in their internet service.  It is less than $10.00 per month and offers the ability to track and monitor nutrition, activities, journals, and moods.  By providing their trainer access, the trainer can track all activity 24/7.  This combines nutrition, exercise, and behavior extremely well.  This provides the trainer the information needed to council clients through a variety of virtual techniques, e.g. SMS texting, web site response, email, phone call, or SKYPE.
5. Skype, Google Video Talk, and other video conferencing tools allow clients to schedule times with their trainer in order for the trainer to view the business traveler’s workout.  This is convenient if they are working out in a hotel room.
6. Finally, it is important to meet at least once a week when possible with your personal trainer face-to-face to celebrate your progress, establish new measurements, and set new goals.

This type of professional and private personal training is available to travelers.  One company providing this service is Strategy for Fitness™.  Overcoming a lack of education and accountability will be a big step to improving your fitness level.  These services are an investment in your life.  You have someone who is interested in your health and wellness and can counsel you on an ongoing basis no matter where you are.  Using technology reduces your overall cost for personal training.  Accountability is a powerful motivator.  Trainers can hold business travelers accountable through advanced technology services.  Do not let excuses become a barrier to improving your fitness while you travel.  There are no excuses.

Vic Vogel is an internationally NFPT certified personal trainer /fitness consultant, author, and sports nutritionist.  He provides fitness consulting to individuals and businesses.  Vic served in the Army’s Special Forces.  He received his Masters Degree from the University of Oklahoma, and a Bachelors Degree from the University of West Florida.  He has two black belt certifications in two different martial art styles.  Vic has conducted fitness lectures in both businesses and non-profit organizations.  He is the Principal and owner of Strategy for Fitness, StrategyForFitness.com, and CEO of Victor L. Vogel & Associates, Inc.  Vic’s two books Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health, and Strategy for Fitness: Nutritional Manual can be found at www.strategyforfitness.com and Amazon.com.  Vic resides and practices in Oklahoma City, and travels for fitness consulting.

[2] James Striker, Lennart Dimberg, Bernhard H Liese, “Stress and business travel: Individual, managerial, and corporate concerns”.  Journal of Organizational Excellence Vol. 20 Issue 1 pages 3-10.  January 11, 2010 <http://www3.interscience.wiley.com/journal/76507318/abstract>

[3] http://www.todaysengineer.org/2009/Jun/exercise.asp

[4] http://www.ehow.com/videos-on_66_exercise-traveling.html

By

Vic Vogel

How successful are boot camps?  Should you consider a boot camp?  What is a boot camp?  These are questions you should answer before deciding to enroll in a boot camp. Let us begin by looking at the roots of boot camps.

Boot camp is a term used by the military for short term conditioning and training of military personnel to prepare them for combat.  The more advance military boot camps, e.g. U.S. Army Ranger Training, Special Forces Training, U.S. Navy Seal Training are designed to weed out individuals who cannot sustain, mentally, the physical duress associated with life-threatening difficult military operations in a hostile environment.  These programs not only condition the physical body, but also the mind (i.e. to resist extreme interrogation by an enemy).  From these short programs, military personnel continue their training in specialties that support their military job classification.  They also undergo ongoing physical and mental conditioning throughout their time in a special operations assignment.  Prior to attending such a program personnel are given complete physical and mental assessments to ensure they are prepared for such training.

Boot camps became popularized to change criminal and undesirable social behavior.  These programs, patterned after military boot camps, were designed to break down the mental process of its participants through a highly disciplined process of physical exertion and mental challenge.  The physical exertion acted as both a discipline tool, and a means for breaking the participants will to the point where their thoughts could be reprogrammed.  The problem is these programs had a high recidivism rate.  During their training changes were made.  Once removed from the environment participants often reverted to criminal activity, or drug abuse.  Generally, those who had a desire to change prior to the boot camp remained in boot camps.  Those who did not have a desire to change dropped out of the boot camp, “About 50% of the offenders dropped out of the boot camp and the study reports that those offenders had lower expectations about the boot camp than offenders who successfully completed the program”.[1] The success of boot camps on individuals depended on their attitude going into the boot camp.  The use of the military concept in a civilian environment has not met with success, “The authors conclude that, even when mixed with rehabilitative components [e.g. education and job training], boot camps may not be the best environment to effect change.”[2] So, why compare these boot camps to the boot camps that have become popular for weight loss and fitness development?

Let us review some aspects of the “boot camp” concept in relation to their predecessors.  First, compare the underpinning rationale of a boot camp.  Boot camps are designed to breakdown a participants mental processes and reprogram their thoughts.  The tool used to do this is physical exhaustion.  When a person has reached physical exhaustion, they are more susceptible to new thought processes.  This is a basic premise for interrogation.  Today’s popular boot camp is normally established as a one to one-and-half hour program of intense interval training.  This consist of alternating aerobic and anaerobic (resistance training) activities.  During this time, the personal trainers, like military drill instructors, push the participants to move past their exhaustion.  This intense activity over the course of a month (4-5 days per week) burns large amounts of calories and builds muscle.  During a military boot camp all aspects of the participants life is controlled to include, meals and sleep.  These are highly regulated and not left in control of the participant.  The boot camps conducted by personal trainers cannot have this type of control.  Participants are allowed to return to their lifestyle, i.e. their nutritional program is not controlled, and their sleep is not controlled (in the military known as lights out).  Military personnel begin their boot camp at 4:30 AM with physical training then move to obstacle courses once or twice a day alternated with specialized training, e.g. weapons training.  In other words, their physical activity last for about 6 hours per day six days a week over eight weeks.  They are not allowed to quit at any point without disgrace or jail time.  Personal training boot camps do not have this type of control.  A person can show to all twenty sessions over a month, or decide to show to 2-3 sessions per week.  They can revert to their previous eating habits after they leave the workout session.  The personal training boot camp participants have to turnoff their mental attitude related to the boot camp and turn it to their employment.  This is not conducive to converting mental attitudes.  Military personnel relate their boot camp to saving their lives.  Personal training boot camp participants relate their training to fitting into smaller jeans.  Again, as with the use of boot camps to convert criminal behavior the attitude a person has entering a boot camp determines the benefit they will derive from the boot camp.  If they enter into the boot camp with the idea of changing their life, they may take away more than the person who simply wants to drop 15 pounds.  Unfortunately, the vast majority of people who attend a personal training boot camp have short-term goals.  Many people I have interviewed after boot camps have regained the fat they lost from the boot camp.  The primary reason is their short-term focus.

Another primary concern is the pre-physical assessment before beginning a boot camp.  The military requires a complete medical physical before beginning any boot camp.  The boot camps I have talked to simply require a form be completed stating the clients perceived physical health prior to attending.  Since many of these classes are large (15-20 participants), the assigned number of personal trainers does not allow constant monitoring for contraindication signs that could be dangerous health signals.  Many of the people who are attending these popular boot camps would not be allowed into a military boot camp.  Most of the boot camps are low cost programs that rely on large numbers to be profitable.  You should not expect individualized attention, e.g. nutritional counseling.  These boot camps are highly structured, although they offer variety, and do not customize for the individual.  Unlike military personnel who have an assigned drill instructor to coach and counsel them, the personal trainer boot camps do not normally assign you to a specific trainer focused on you.  Another major concern is rapid weight loss.  The accepted safe weight loss per week is two pounds per week.  That means a program that last one month should result in an 8-pound weight loss.  Most people who sign up for these programs are looking for 15 – 20 pounds of weight loss.  Since nutritional programs are not monitored regularly, as a private personal trainer would do, some people starve themselves to meet the large weight loss goal.  In the short-term, they will attain weight loss.  In the long-term, they may adversely affect their fitness.

Now let us turn our attention to the positive aspects of boot camps.  First, the training principals they use are excellent.  Interval training (a combination of aerobic and anaerobic exercises) is the best method for developing overall fitness.  These programs will not sculpt the body, but will develop overall fitness.  They are normally inexpensive ($200-$300 for 20 sessions).  Personal trainer boot camps have provided many people the kick-start they need to begin a fitness program, “Can fitness boot camp really do all that – and transform you in a matter of weeks?  Yes, says Dr. William Roberts, former president of the American College of Sports Medicine – but it’s going to hurt a little.  ‘You can get in pretty good shape in four to six weeks,’ says Roberts, who holds out the military as an example -it expects its recruits to be whipped into shape in a very short amount of time.  With the consistent, sustained exercise the boot camp promises, you can also expect to lose weight – you may not go from 190 to 165, but a 5- to 10-pound weight loss may be realistic.”[3] Boot camps offer variety that helps stimulate the desire to workout.  A simple internet search for “boot camps” yields 3,350,000 sites.  This should tell you about the popularity of boot camps.  So, as a source to stimulate fitness they definitely are having an impact.  Their success at sustaining fitness and changing lifestyles is yet to be determined and needs further research.

In summary, the best approach to developing and sustaining total fitness is through a committed lifestyle change orchestrated in concert with a professional fitness consultant or personal trainer that will coach, educate, and motivate you to an ongoing fitness lifestyle change.  Unfortunately, more people in today’s society are looking for a short-term fix to their fitness problem.  These hardly ever have a lasting affect.  Yet, boot camps offer an opportunity for these individuals to reach a fitness goal.  This is definitely better than the alternative, which is to do nothing.  I hope that people who choose to enroll in a boot camp will become motivated to sustain their fitness by then moving to a personal trainer who can provide them the personal attention that can help change their lifestyle.

Lastly, if you choose to enroll in a boot camp I high highly recommend a thorough physical before your first session.  Assuming you will not overexert yourself is a bad thought.  When you get involved with a boot camp, the team motivation may cause you to exert beyond your safe level of exercise.  There are competitive processes at work in a team versus a personal training one-on-one environment.  All boot camp instructors are concerned about your safety first.  The dilemma is the number of trainers per person does not always allow for constant evaluation of YOUR workout.  Here are a few questions to ask before you jump into the whirlwind environment of boot camps.

1. Do I already know what to do, but simply don’t do it?  If you need the boot camp for discipline and motivation, you should be prepared to spend a lot of money over the next few years.  Is the boot camp a crutch for your lack of discipline?
2. Am I ready to commit to the nutritional discipline to compliment the boot camp?
3. Is this a lifestyle change commitment, or simply a short-term fix?  If it is a short-term fix, you can expect to regain your weight, and/or lose your fitness level in the future.
4. Am I physically ready for this activity?  Have I had a physical recently?  You will be exercising with a variety of people; the trainers cannot conduct the class to the slowest participant.

In selecting a boot camp, you should realize you are not hiring a personal trainer.  These trainers, however experienced, will not have the time to provide individualized personal training to each participant.  Make sure you enjoy working in groups.  Teams can be very motivating and socially supporting if you enjoy working in teams.  Boot camps can be very motivating and exciting if you are enrolling for the right reasons.

Vic Vogel is an internationally NFPT certified personal trainer /fitness consultant, author, and sports nutritionist.  He provides fitness consulting to individuals and businesses.  Vic served in the Army’s Special Forces.  He received his Masters Degree from the University of Oklahoma, and a Bachelors Degree from the University of West Florida.  He has two black belt certifications in two different martial art styles.  Vic has conducted fitness lectures in both businesses and non-profit organizations.  He is the Principal and owner of Strategy for Fitness, StrategyForFitness.com, and CEO of Victor L. Vogel & Associates, Inc.  Vic’s two books Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health, and Strategy for Fitness: Nutritional Manual can be found at www.strategyforfitness.com and Amazon.com.  Vic resides and practices in Oklahoma City, and travels for fitness consulting.

[2] Morash, Merry and Lila Rucker, “ A Critical Look at the Idea of Boot Camp as a Correctional Reform” Crime and Delinquency, Vol 36 No. 2, pp. 204-222, April 1990

[3] Burkholder, Amy. “Surviving fitness boot camp”. CNN. 12-31-2009 <http://pagingdrgupta.blogs.cnn.com/category/weight-loss/page/2/>.

By

Vic Vogel

Improving fitness is a performance-based concept.  Fitness is generally related to improved health and wellness, both physically and mentally.  Most people associate fitness to lower weight.  This is not always the case.  Let us begin by reviewing a definition of fitness offered in, Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health (Available on Amazon.com)

“Total Fitness is the ability to combine disease avoidance, efficiency in everyday life, ability to do desired activities, (e.g. sports, dancing, playing with children), healthy mental attitude, and good social behaviors, in order to achieve an optimal quality of life.”[1]

This definition of fitness calls for enhancing both the physical and mental qualities of life.  For a review of how physical activity relates to fitness, see “Do Not Underestimate the Psychological Affects of Fitness”.  The best way to determine fitness is to establish measurements that relate to the above definition.  Measurements are the best way to determine performance.

Why are measurements so important?  Measurements are the premise for feedback.  Feedback links directly to improving performance.  In a research project conducted by Miriam Erez it was found that feedback, “Facilitates the display of individual differences in self-set goals on the basis of knowledge of individual past performance.  Then when self-goals are set, it provides knowledge for future performance to be consistent with the self-set goals.[2]”  Feedback begins with a study of your current reality, e.g. current body fat percent, body circumference.  The next step is to create a vision that establishes a desired future state.  Once this is done you need to define the measurements for the future state using the same measurement criteria you used to determine your current reality.  After completing this step, it is easy to compare the two measurements and realize the performance gap.  It is important to realize that knowing this information (knowledge) does not ensure a change in performance.  How you use the information (monitoring & action) dictates change that leads to performance that is more effective.

Now that we understand knowledge alone does not lead to performance improvement, it is important to understand how monitoring can lead to action resulting in performance change.  This concept becomes more important as you learn to take accountability for sustained fitness.  Many people hire personal trainers because of their ability to establish measurements and monitor the progress of their clients.  Unfortunately, this can lead to dependence on the trainer.  This is bad for two reasons.  First, the dependency is costly.  Second, it transfers the client’s performance accountability to the trainer.  When the client decides to cease using the personal trainer, there has not been enough learning on the client’s part, to transfer the skill sets of monitoring and action planning for continued fitness performance.  Consequently, the client often abandons their monitoring resulting in non-performance.  This often leads to abandoning fitness development and a regression back to the previous state.

Performance improvement accountability rests with the individual.  When hiring a personal trainer it is important to make sure the trainer’s focus is to educate the client on the monitoring process and provide them with the skills and tools to monitor their own performance.  One such tool can be found at www.fitday.com.  The Fitday.com tool provides goal setting, body measurements, food monitoring, calorie tracking, activity tracking, and behavioral tools, e.g. mood monitoring and journals.  The monitoring tools in Fitday.com establish feedback, e.g. calories burned vs. calories consumed, activity calorie expenditure, and comparison of mood-to-calories.  Individuals who establish fitness goals and use such tools as Fitday.com have a better chance of achieving the self-fitness goals than those who do not.

Monitoring and feedback also establish effective performance behavior patterns.  Once the link between feedback and successful results are established, people make the connection between what they did, and the improved performance results, i.e. when a person sees a correlation between reduced body inches and intense resistance training; they are more likely to continue the resistance training on their own.  Over time, a person who monitors his protein, carbohydrates, and fats soon recognize the foods that provide the right balance of these nutrients.  They then instinctively begin to select the right foods and portions that keep their nutrition program on track.  Monitoring is self-regulated and feedback is done on an exception basis, i.e. a person realizes they have eaten too much for the holiday and records the data for that holiday in Fitday.com to see how much they have detoured from their nutritional program and what they need to do to correct the situation.

Feedback through monitoring becomes less cumbersome and frustrating as you move to a maintenance program vs. a progressive fitness program.  The people who sustain fitness and continuously improve fitness always have well established feedback-monitoring systems in place.  These tools have become second nature to them, because of the repetition.  You never want to eliminate monitoring and feedback.  As you reach your goals and establish a maintenance program, you will use these tools less, but never abandon them.  You need to find the right monitoring and feedback tools that work for you.  Everyone has different needs and different circumstances.  The important point is to find monitoring and feedback tools that you will use.  Once the tools become second nature you will become more proficient at designing and implementing a Strategy for Fitness™.

Vic Vogel is an internationally NFPT certified personal trainer /fitness consultant, author, and sports nutritionist.  He provides fitness consulting to individuals and businesses.  Vic served in the Army’s Special Forces.  He received his Masters Degree from the University of Oklahoma, and a Bachelors Degree from the University of West Florida.  He has two black belt certifications in two different martial art styles.  Vic has conducted fitness lectures in both businesses and non-profit organizations.  He is the Principal and owner of Strategy for Fitness, StrategyForFitness.com, and CEO of Victor L. Vogel & Associates, Inc.  Vic’s two books Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health, and Strategy for Fitness: Nutritional Manual can be found at www.strategyforfitness.com and www.Amazon.com.  Vic resides and practices in Oklahoma City, and travels for fitness consulting.

[2] Erez, Miriam. “Feedback: A Necessary Condition for the Goal Setting Performance Relationship. Research Report No. 10″. Maryland University. College Park: University of Maryland Department of Psychology May 1976.

By

Vic Vogel

There is much written about the physical affects of fitness.  Overlooked, but equally important, are the psychological affects derived from fitness.  Fitness gurus often speak of the mind and body experience.  There is more to this than the metaphysical implications.  Fitness has a profound affect on your psychological state.

In an article reviewing the impacts of exercise on the psychological state Dr. Daniel Landers, from Arizona State University had this to say, “The research literature suggests that for many variables there is now ample evidence that a definite relationship exists between exercise and improved mental health.  This is particularly evident in the case of a reduction of anxiety and depression…Exercise is related not only to a relief in symptoms of depression and anxiety but it also seems to be beneficial in enhancing self-esteem, producing more restful sleep, and helping people recover more quickly from psychosocial stressors.”[1] The chemical affect that exercise has on the brain causes an improved mood, “Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out.  You will also look better and feel better, when you exercise regularly, which can boost your confidence and improve your self-esteem.  Regular physical activity can even help prevent depression.”[2] Although much more research is needed, it is clear there is a direct link between your psychological state and your physical fitness.

Going into 2010 recession has gripped us, unemployment is higher than it has been since the Great Depression, and people are experiencing more psychological trauma, e.g. depression, anxiety, and loss of self-esteem, especially during the holiday season between Thanksgiving and Christmas.  The difficulty in taking advantage of fitness is the lack of knowledge about fitness and the affects it can have on health, both physical and psychological.  Least known are the psychological affects.  The personal training profession spends much of its time measuring the physical affects of exercise and nutrition.  Lost in many cases is the association of improved psychological impact resulting from exercise and nutrition.  This lack of knowledge leads to focusing more on the physical aspects of fitness training at the exclusion of the psychological issues.  In Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health (Vic Vogel, Amazon.com 2009) Vic Vogel explains the importance of personal support in a strategy for fitness.  Personal support plays a large role in reinforcing the psychological impact of fitness training.  Most trainers focus on body fat percentage, weight, body circumference, and lean body mass to measure progress.  Equally important are mood, self-esteem, self-worth, and a healthy psychological state.  The measurements for psychological impact often rest in others opinions, journaling, mood charts, and feedback from loved ones.  Discrimination based on appearance, related to size, is well documented in the business world.  Fitness not only affects your personal life, it affects your professional life, which then affects your psychological state of mind.

Most people feel the need to improve their fitness during the holidays.  Mostly, this is due to the physical affects of eating and lack of exercise, e.g. pants are too tight.  In the current times, it is equally important to seek fitness for psychological reasons.  People often experience stress, depression, and anxiety during the holidays.  They increase their exposure to others, e.g. parties, relatives they have not seen for awhile, and hordes of shoppers in stores.  How others view you can either lead to feelings of insecurity and poor self-esteem, or elation and good self-esteem.  Your fitness level will have a direct bearing on how others perceive you, and the resulting psychological impact.

Your psychological health is impacted by physical factors and emotional factors.  Physical factors can be improved through exercises that increase and release endorphins in the body, “Endorphins act as analgesics, which means they diminish the perception of pain.  They also act as sedatives.  They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters.  The neuron receptors endorphins bind to are the same ones that bind some pain medicines.  However, unlike with morphine, the activation of these receptors by the body’s endorphins does not lead to addiction or dependence.”[3] Emotional health is experienced by the positive reinforcement people receive about their improved appearance, which in turn improves their self-esteem.  This blog is too short to go into detail about these relationships.  There are many articles and books on this subject.  They can be researched through the internet and libraries.

When deciding to embark on a fitness program ensure you consider not only the physical benefits related to fitness, but also the psychological benefits.  Make sure when designing your strategy for fitness that you include measurements that relate to your psychological improvement.  Review these measurements as often as the physical measurements you have established.  This holistic approach to fitness will benefit your Total Fitness™.  For more information on how to build support for your fitness program read Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health (Vic Vogel, Amazon.com)[4] or Strategy for Fitness: Nutritional Manual (Victor L Vogel, Amazon.com).^[5]

Vic Vogel is an internationally NFPT certified personal trainer /fitness consultant, author, and sports nutritionist.  He provides fitness consulting to individuals and businesses.  Vic served in the Army’s Special Forces.  He received his Masters Degree from the University of Oklahoma, and a Bachelors Degree from the University of West Florida.  He has two black belt certifications in two different martial art styles.  Vic has conducted fitness lectures in both businesses and non-profit organizations.  He is the Principal and owner of Strategy for Fitness, StrategyForFitness.com, and CEO of Victor L. Vogel & Associates, Inc.  Vic’s two books Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health, and Strategy for Fitness: Nutritonal Manual can be found at www.strategyforfitness.com and Amazon.com.  Vic resides and practices in Oklahoma City, and travels for fitness consulting.

[2] Exercise: 7 benefits of regular physical activity. Mayo Clinic.com.  12 16-2009 http://www.mayoclinic.com/health/exercise/HQ01676>.

[3] “Exercise and Depression”. WebMD. 12-16-2009 <http://www.webmd.com/depression/guide/exercise-depression>.

[4] Vogel, Vic. Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health. Oklahoma city: CreateSpace.com, 2009.

[5] Vogel, Victor L. Strategy for Fitness: Nutritional Manual. Oklahoma city: CreateSpace.com, 2009.

By

Vic Vogel

Most people are in the dark about their body’s role in health and fitness.  In Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health (Amazon.com) I provide a model for developing a strategy for fitness™ (Education + Nutrition + Optimal Movement = Total Fitness™).  This model generates many questions on the education variable of the formula.  Why is education so important to fitness and health?

The primary source of knowledge about fitness and health, for most people, is advertising.  The danger is obvious.  Advertising generates revenues.  It cost to advertise, so advertisers have to sell something to pay for those costs.  Industries do not advertise to increase your health, unless they are non-profit organizations.  The food and fitness industries, and unfortunately some people in the personal training industry, conduct studies to determine exactly what people desire so they can sell them more.  It is obvious people are looking for something that is quick and simple, e.g. ab exercise machines, easy & quick nutritional programs, and books or videos for 10 minute exercises.  Most purchased products end up in garage sales.  Why do people buy these gimmicks?  The primary reason is lack of knowledge.  Information does not equal knowledge.  Knowledge comes from linking information to quality decisions that provide good results.  The points below are examples of what most people do not know, but need to know in order to make good decisions about nutrition and exercise.  These points only serve as examples of how a lack of knowledge can lead to poor decisions.  There is much more information out there.  You need to make an effort to educate yourself on health and fitness.  With so much information, it is sometimes difficult to know where to start.  To learn more about educating yourself see my chapter on education in my book.

Nutrition

What do you know about MSG?  Most people cannot state what MSG means.  Put as simply as possible, “MSG or Monosodium Glutamate is a salt of the amino acid – Glutamic Acid (glutamate).  A salt is the chemical name for a molecule held together by opposite charges.  Basically one (mono) sodium atom is “stuck” to the amino acid glutamate.”[1] MSG (monosodium glutamate) is one of the most harmful products on the market.  Research has clearly related MSG to many diseases.[2] Yet, the food industries, to include restaurants, use MSG widely to enhance food taste so you will buy more food.  You have probably used it at home.  The food enhancement named “Accent” is almost totally MSG.  People use it to tenderize meat and add flavor.  Next time you eat out ask to speak with the manager and say, “I am allergic to MSG, if you are using this in your food I will become deathly sick, please check with your chef and let me know if you are using MSG in your food preparation”. You will not be lying because MSG is linked to such deadly diseases as cancer.  You cannot ask the manager if they use MSG directly, because they most likely do not know.  The chef knows if they are using MSG.

Check the ingredients of the packaged foods you buy, and you will find either MSG listed or one of the many other names that mean the same thing (enzyme modified, anything fermented, anything protein fortified, anything ultra pasteurized, autolyzed yeast, barley malt, broth, bouillon, calcium caseinate, carrageen, flavoring, natural flavoring, gelatin, hydrolyzed oat flour, hydrhydrolyzed vegetable, malt extract , maltodextrin, natural flavors, pectin, plant protein extract, potassium glutamate, sodium caseinate, soy protein, soy sauce, stock, textured protein, whey protein, yeast extract, yeast food.).  When you look at this list you are probably thinking, “I would have to stop eating.”  The fact is you get more MSG than you possibly want in everyday consumption.  Being cognizant helps you to minimize your MSG intake.

So, what does MSG do to your body?  MSG, “may create taurine deficiency – calcium channels stay open – causing high blood pressure and counteracting calcium channel blocking medication…Glutamate is vasoactive – it changes the diameter of the blood vessels – one reason why it may cause headaches…MSG may cross the blood brain barrier and damage brain cells by excitatory neurotoxicity…May create taurine deficiency – (taurine regulates heartbeat) causing irregular or racing heartbeat…MSG’s stimulation of pancreas decreases blood glucose, making hypoglycemia (low blood sugar) worse.”[3] These are just a few issues surrounding MSG, there is much more you should research.  Just think this is only element of nutrition.

Exercise

Ever ask yourself, “What exercise should I be doing?”  To answer this question you should know a little about what different types of exercise do to your body. It is important to define what fitness is to you.  In my book I define Total Fitness™ as, “The ability to combine disease avoidance, efficiency in everyday life, the ability to do desired activities (e.g., sports, dancing, playing with children), healthy mental attitude and good social behaviors to achieve an optimal quality of life”[4] Total Fitness™ requires good muscle tone and a healthy heart.  To make a point about exercise education lets limit the information to heart health and fat loss, a couple of reasons why people exercise.

Traditionally aerobics has been stated as the best means for improving your heart’s health, and the best way to burn fat.  Media and adertising have put forth this notion for years.  Let us examine a few new ideas coming out of recent research.

Aerobics has always been stated as the best means for improving your cardiovascular health and reducing the risk of heart attack.  Yet recent research referenced in an article by Kurt Wilkens quoting Dr. Al Sears (cardiologist & author),

“Heart attacks aren’t caused by a lack of endurance.  Heart attacks typically occur at rest or at periods of very high cardiac output.  Often there is a sudden increase in demand.  A person lifts a heavy object, is having sex, or receives an unexpected emotional blow.  The sudden demand for cardiac output exceeds that heart’s capacity to adapt.  What you really need is faster cardiac output.  By exercising for long periods, you actually induce the opposite response.  When you exercise continuously for more than about 10 minutes [aerobic], your heart has to become more efficient.  Greater efficiency comes from ‘downsizing’.  You give up maximal capacity because smaller can go further.”

This brings a different thought process to improving your heart health.  If you think about it, this makes sense.  Most people do not live their lives in endurance mode.  They are not running at a moderate pace for several hours at a time.  People tend to experience events like Dr. Sears mentions, particularly in these stressful times.  Knowing what you have learned to this point would you stick with the old adage, aerobic exercise is best for your heart.  You certainly might want to question it, and research it further.  In other words, to jog or not to jog, that is the question.

On the other hand, anaerobic exercises such as interval weight training fit the heart-healthy format described above.  Wilkens states, “Anaerobic exercise occurs in the Immediate and Non-Oxidative Energy Systems.  The Immediate Energy System, sometimes referred to as the ATP/CP Pathway, involves the breakdown of Adenosine Triphosphate and Creatine Phosphate in the cells for energy; it provides instant energy for very brief bouts of intense exercise, typically lasting no longer than about three seconds.”[5] You will recognize this energy state by heavier breathing.  It sometimes is described as being winded.  The body is deprived of oxygen.  Often clients are yawning in the early anaerobic stages, which is a physical response for more oxygen.

In fact, recent research indicates that high intensity training such as weight lifting, intense body weight exercises, and sprinting are better fat burning workouts than aerobic exercises.  This flies in the face of many years of thought.  Research that is more current indicates that Low intensity/long distance exercises, i.e. between 30 minutes to 60 minutes burns more calories, but also burns muscle.  High intensity workouts tax muscles more and fat burning is more efficient and last longer after the exercise is completed, without cannibalizing muscle.  It has been found that high intensity workouts actually create more subcutaneous fat loss than low intensity/long distance exercises, resulting in great reduction of body fat percent, even though the aerobic exercises burned more caloies.  Simply put anaerobic exercises are more efficient at burning fat.[6]

If this information is something you were unaware of then you recognize the importance of becoming more educated about your nutrition and exercise decisions.  Researching information allows you to compile a variety of relevant information, sort, and filter it so that it becomes knowledge that guides your fitness decisions.  People take the time to learn their jobs, learn how to cook, learn how to dance, and learn how to play games.  Yet, learning what it takes to improve health and fitness seems to be a chore.  When you compare the affect of educating yourself about your fitness, and then compare it to other things, it becomes evident; you must begin the process of becoming more knowledgeable about fitness and health.  The result of fitness education does not only affect you, it impacts your work, family, friends, and associates.  Become disciplined about scheduling time to learn about your body, nutrition, and exercise.

Vic Vogel is an internationally NFPT certified personal trainer /fitness consultant, author, and sports nutritionist.  He provides fitness consulting to individuals and businesses.  Vic served in the Army’s Special Forces.  He received his Masters Degree from the University of Oklahoma, and a Bachelors Degree from the University of West Florida.  He has two black belt certifications in two different martial art styles.  Vic has conducted fitness lectures in both businesses and non-profit organizations.  He is the Principal and owner of Strategy for Fitness, StrategyForFitness.com, and CEO of Victor L. Vogel & Associates, Inc.  Vic’s two books Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health, and Strategy for Fitness: Nutritional Manual can be found at www.strategyforfitness.com and Amazon.com.  Vic resides and practices in Oklahoma City, and travels for fitness consulting.

[2] <http://www.ncbi.nlm.nih.gov/pubmed/17911358?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=27>.

[3] “Body Systems Affected by MSG”. MSGTruth.org. 12-10-2009 <http://www.msgtruth.org/>.

[4] Vogel, Vic, Building A Strategy For Fitness: A Model To Reach and Sustain Total Fitness & Health, CreateSpace, Oklahoma City, 2009.

[5] Wikens, K.J., RKC. “Endurance Training: Intervals vs. Long-Slow/Steady-Distance For Heart Health, Fat Loss, and Physical Performance”. DragonDoor.com. 12-10-2009 <http://www.russiankettlebells.com/articler/mode3/392/>.

[6] Q. Is it true that low-intensity aerobic exercise is the best way to lose fat?

Bass, C.. “Q. Is it true that low-intensity aerobic exercise is the best way to lose fat? “. Ripped. 12-10-2009 <http://www.cbass.com/FAQ.HTM#Is%20it%20true>.

By

Vic Vogel

This coming New Year many people will make a New Year’s resolution to lose weight.  Over ninety-percent (90%) will fail to keep that resolution, or regain the weight before the end of the year.  Why not do something different this year.  Make a resolution to GET FIT!  Here is how.

• Do not think of your New Year’s resolution as a short-term task.  Think of it as a year-long adventure that will leave you with less fat, more muscle, more endurance, and better flexibility.  After all, it is a “NEW YEAR’S” resolution not a couple of month’s resolution.
• Toast to your commitment to “get fit” on the midnight hour.
• Starting on January 1, take the time to build your strategy for fitness™.
• Establish a clear vision of what you want to look like by the end of the year.  Define data based measurements, e.g. 38 down to 32 waist, loss of 40lbs, loss of 20 body inches, lean muscle appearance.  If possible, find a picture that replicates your vision, and post it on your bathroom mirror for motivation.
• Take the time to complete a fitness assessment to determine your current state, e.g. weight, body fat percent, body circumference, strength level, balance, flexibility.  You can find a free sample fitness and measurement tool at http://www.strategyforfitness.com/fitness-advice.html in excel format for easy tracking.  Take a current picture of yourself to compare with over time.
• Once you see the gap between your current state and your vision, you can create small incremental steps to reach your desired vision.  Set realistic time parameters based on the data.  Personal trainers, or gyms, sometimes do this free.  You have the year to reach your goal.
• Make a commitment to educate yourself about your body, nutrition, and exercise as you execute your strategy.  Knowledge is power.  The more you know the more successful your will be, and the greater your chances of sustaining your fitness.
• Understand 80 percent of fitness is nutrition.  Clearly define nutritional goals and activities that will help you reach your goals.  Select foods that you will actually eat and meet your calorie goals.  Do not create a diet.  Manage your nutrition.
• Start your exercise regimen based on your fitness level (determined from fitness test).  Do not be in a hurry.  Increase muscle and strength gradually.  Forget, “no pain, no gain”.  Improve safely, and you will sustain your results.
• Monitor yourself on a regular basis.  A great free internet-monitoring tool is http://www.fiday.com .
• Celebrate small incremental successes.  You will fail along the way.  We all do.  Do not let failure sidetrack your efforts.  Do not compensate for a failed meal, or lost exercise day.  Start on your next routine, and keep going.  A couple of failures will not keep you from reaching your goal.
• Hide your weight scale.  More people quit over weight scales than any other reason.  Rely on body fat percent, how your clothes feel, compliments from others, etc.
• Finally, do not start any exercise or nutrition program without first checking with your doctor first.

You can find more information on building a fitness strategy through Building A Strategy For Fitness: A Model To Reach And Sustain Total Fitness & Health by Vic Vogel Available at www.strategyforfitness.com and Amazon.com.

By

Vic Vogel’

In a previous blog, I discussed the importance of having fats in your nutrition strategy.  One of the primary reasons for fats in your nutrition strategy is the intake of the essential (not made in your body) fatty acids.  What are these essential fatty acids, and why do we need them?  Dr. Weil a well-known naturalist and alternative medicine doctor explains omega 3 and omega 6 essential fatty acids well in his article Balancing Omega 3 and Omega 6:

“Omega-3 and omega-6 are types of essential fatty acids – meaning we cannot make them on our own and have to obtain them from our diet.  Both are polyunsaturated fatty acids that differ from each other in their chemical structure.  In modern diets, there are few sources of omega-3 fatty acids, mainly the fat of cold-water fish such as salmon, sardines, herring, mackerel, black cod, and bluefish.  There are two critical omega-3 fatty acids, (eicosapentaenoic acid, called EPA and docosahexaenoic or DHA), that the body needs.  Vegetarian sources, such as walnuts and flaxseeds contain a precursor omega-3 (alpha-linolenic acid called ALA) that the body must convert to EPA and DHA.  EPA and DHA are the building blocks for hormones that control immune function, blood clotting, and cell growth as well as components of cell membranes.“[1]

One of the primary objectives of good nutrition is the reduction of inflammation in the body.  Research has shown that inflammation is linked to cardiovascular diseases, cancer, diabetes, and obesity.  Omega 6 essential fatty acids increase inflammation while omega 3 essential fatty acids decrease inflammation.  Obviously, we need both omega 6 and omega 3 essential fatty acids; the trick is to keep them balanced.

As a society, we now take in more omega 6 than we do omega 3 fatty acids, “The American Institute for Cancer Research reports that the current ratio of omega-6 fatty acids to omega-3 fatty acids in the average American diet is about 15-to-1.  An ideal ratio would be 4-to-1.[2] In addition, “Ratté has found that the current ratio can be as high as 20-to-1, and says Americans should aim for a ratio that’s closer to 5-to-2.”[3] The primary source of increased omega 6 level is the increased consumption of preprocessed foods.  Primary sources for omega 6 are red meats, pork, dairy products, and oils such as soybean oil.  Soybean oil can be found in many snacks, e.g. crackers & cheese, cookies, sweets, and other snack products.  Dr Weil indicates, “Soybean oil alone is now so ubiquitous in fast foods and processed foods that an astounding 20 percent of the calories in the American diet are estimated to come from this single source.”[4]

One primary objective of your nutritional strategy should be to reduce the amount of omega 6 essential fatty acids and increase the amount of omega 3 essential fatty acids.  The first step should be to increase omega 3 consumption.  This can be done by consuming:

• More cold water fish, e.g. salmon at least twice per week or supplement with a quality fish oil supplement.  Eat more tuna that are canned.
• Increased amounts of flaxseed, e.g. placing ground flaxseed on salads and oatmeal
• More dark green vegetables
• More organic free-range eggs with omega 3

The second step is to reduce your omega 6 intake by:

• Using Extra Virgin Olive Oil when cooking and for condiments such as salad dressing.
• Reducing the consumption of read meats and pork.
• Drastically reducing your intake of processed foods, particularly hydrogenate, or partially hydrogenated, oils and dairy products, e.g. corn oil, refined coconut oil, margarine, snacks, packaged cookies, milk, and cheese.

The above strategy will reduce omega 6 essential fatty acids reducing body inflammation, while increasing omega 3 fatty acids that help prevent body inflammation.  When the body’s cells are under stress omega 6 is used to signal inflammation,

“According to Ratté, omega-6 fatty acids are incorporated into the cell membrane.’The more omega-6 fatty acids you have, the more prostaglandins (or local cell mediators) there will be,’ says Ratté. ‘  When the cell is under stress, it places prostaglandins around it signaling to the body the need for inflammation [or repair].’”[5]

This stress could be psychologically induced, e.g. worry, and/or physically induced, e.g. exercise.  When there is a balance of omega 6 and omega 3 essential fatty acids, the body reacts normally and the immune system is more effective.

Omega 6 and omega 3 essential fatty acids are found in the nutritional category known as fats.  Managing omega 6 and omega 3 intakes requires a concerted effort when the objective is to lose weight.  All fat grams equate to nine (9) calories per gram of fat.  Therefore, planning and selecting the right foods to ensure a balance of omega 6 and omeg3 fatty acids is important while seeking to become Totally Fit™.  To discover more about how to develop a nutritional strategy and manage it, review Building A Strategy for fitness: A Model to Reach and Sustain Total Fitness & Health and Strategy for Fitness: Nutritional Manual, both of which can be found on Amazon.com.

Vic Vogel is an internationally NFPT certified personal trainer /fitness consultant, author, and sports nutritionist.  He provides fitness consulting to individuals and businesses.  Vic served in the Army’s Special Forces.  He received his Masters Degree from the University of Oklahoma, and a Bachelors Degree from the University of West Florida.  He has two black belt certifications in two different martial art styles.  Vic has conducted fitness lectures in both businesses and non-profit organizations.  He is the Principal and owner of Strategy for Fitness, StrategyForFitness.com, and CEO of Victor L. Vogel & Associates, Inc.  Vic’s two books Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health and Strategy for Fitness: Nutritional Manual can be found at www.strategyforfitness.com and Amazon.com.  Vic resides and practices in Oklahoma City, and travels for fitness consulting.

[2] Omega-3 and Omega-6 Fatty Acids: Getting the Balance You Need, Healthy U, http://www.nwhealth.edu/healthyu/eatwell/omegas.html, 11-21-2009.

[3] Omega-3 and Omega-6 Fatty Acids: Getting the Balance You Need, Healthy U, http://www.nwhealth.edu/healthyu/eatwell/omegas.html, 11-21-2009.

[4] Weil, A  M.D.,  Balancing Omega-3 and Omega-6?, http://www.drweil.com/drw/u/QAA400149/balancing-omega-3-and-omega-6.html, 11-21-2009,

[5] Omega-3 and Omega-6 Fatty Acids: Getting the Balance You Need, Healthy U, http://www.nwhealth.edu/healthyu/eatwell/omegas.html, 11-21-2009.

By

Vic Vogel

For so many years, people believed eating too much fat would increase your weight.  If you eat too much of anything you will gain weight.  The most successful premise, albeit some think it too simple, is you will gain weight if you consume more calories than burned.  So where does fat and cholesterol come in?

The body produces cholesterol, which is used to regulate several functions in the body, such as the development of estrogen, testosterone, and Vitamins D.[1] Fats are combined with cholesterol to help provide nutrients to cells.  Fats can also help to determine insulin distribution and inflammation in the body.  Cholesterol and fat play an important, and healthy, role in building a fit body.  Yet, we are encouraged to limit the amount of fat we eat daily.  Are all fats bad?  The answer is no.  You should know the difference between “good” fats and “bad” fats.  Below is a simple diagram showing the relations of good to bad fats.

The facts do not support a low-fat, or fat free nutritional program.  In their aritcle The Nutrition Source Fats and Cholesterol:  Out with bad , In with the Good, Mary Enig PhD and Sally Fallon state, “In the 1960s, fats and oils supplied Americans with about 45 percent of their calories; about 13 percent of us were obese and under 1 percent had type 2 diabetes, a serious weight-related condition.  Today, Americans take in less fat, getting about 33 percent of calories from fats and oils; yet 34 percent of us are obese and 8 percent have diabetes, most with type 2 diabetes.”[2] The problem is not how much fat we eat.  It is what types of fats we eat.  Still, for those serious about losing weight paying attention to fat consumption is important since each gram of fat equals nine calories.

The body is a highly complicated system requiring a variety of nutrients.  It is important to balance those nutrients to provide optimal fuel to operate efficiently.  To void the body of any of the required vitamins, minerals, and fluids it needs hinders its ability to replenish itself and to sustain fitness, and eventually life.  As with all things in life, the best approach to nutrition is moderation.  This means eating a combination of healthy foods in proportions that ensure the body receives the nutrition it needs to function, regenerate, and protect itself through its immune systems.

Fat and cholesterol provide a mechanism for delivering the proper nutrients to the body through the blood system.  To avoid fat and cholesterol hinders proper health and fitness.  To understand their role totally is beyond this blog, but information is available to prove the need for good fats and cholesterol.  Mary Enig’s PhD and Sally Fallon’s article provide an excellent review of fats and cholesterol, and their role in maintaining the body’s health.

Based on the chart above it would be helpful to develop a grocery list that provides the proper foods to ensure you receive good fats and the right balance of cholesterol.  Below are some food recommendations:

• Good Fats:

• 1. Nuts: Walnuts, almonds, Brazil nuts, pistachios, pecans, and hazel nuts.
  2. Seeds: Sunflower seeds, pumpkin seeds, and flax seeds.
  3. Oils:  Extra Virgin Olive Oil, Canola, Peanut, sunflower, corn oil, and flax seed oil.

• Meats: (free of homrmones)

• 1. Lean red meat, e.g., filet mignon, top sirloin, 97/3 lean hamburger
  2. Pork, e.g. pork loin, 90% fat free ham
  3. Range Free / organic eggs (can add good HDL cholesterol)

• Fish:
• 1. Fish, e.g. red snapper, salmon, tuna
  2. Shell fish, e.g. Shrimp, lobster

• Vegetables: cruciferous and fibrous, e.g. cabbage, broccoli, green lettuce, peppers, carrots,

• Beans: Black beans, kidney beans, lentils, navy beans, lima beans, black eyed peas

• Fruits: More fibrous fruits, e.g. apples, grapefruits, oranges, mangoes, berries, kiwi

Although cholesterol has gained a bad rap over the years, it can have a significant affect on some people, such as diabetics.  In the past people have been warned against eating such foods as lobster or shrimp because of the cholesterol levels.  Recent research has shown little to no correlations to increased cholesterol levels and shrimp or lobster consumption.  Another often maligned food, were eggs.  The fact is, “There are indications that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.” [3] If you combine exercise, also known to increase HDL (good cholesterol), with eating eggs a couple times per week, you will have a positive affect on your health and fitness.

In summary, good fat and limited cholesterol foods do not affect the body negatively as has been stated over the last few years.  New research encourages making good fats about 30% – 35% of total calories eaten.  Portion controlled eating of such foods as shrimp, lobster, and eggs do not increase your chance for heart attacks or cancer.  In fact, with exercise, controlled consumption of good fats and good cholesterol foods, e.g. eggs helps improve the body’s cell structure and immune systems.  You should learn how good fats work with cholesterol to strengthen your body.  Learn how abuse of bad fats and LDL can harm your body.

The net affect is the same in the end.  You have to EDUCATE yourself, manage your NUTRITION, and incorporate 30 minutes of exercise, OPTIMAL MOVEMENT if you want to become TOTALLY FIT.  To learn how to incorporate these points into your Strategy For Fitness™ see Vic Vogel’s book, Building A Strategy For Fitness: A Model To Reach and Sustain Total Fitness & Health available on Amazon.com.

Vic Vogel is an internationally NFPT certified personal trainer /fitness consultant, author, and sports nutritionist.  He provides fitness consulting to individuals and businesses.  Vic served in the Army’s Special Forces.  He received his Masters Degree from the University of Oklahoma, and a Bachelors Degree from the University of West Florida.  He has two black belt certifications in two different martial art styles.  Vic has conducted fitness lectures in both businesses and non-profit organizations.  He is the Principal and owner of Strategy for Fitness, StrategyForFitness.com, and CEO of Victor L. Vogel & Associates, Inc.  Vic’s two books Building a Strategy for Fitness: A Model to Reach and Sustain Total Fitness & Health, and Strategy for Fitness: Nutritonal Manual can be found at www.strategyforfitness.com and Amazon.com.  Vic resides and practices in Oklahoma City, and travels for fitness consulting.

[1]The Nutrition Source Fats and Cholesterol: Out with the Bad, In with the Good http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.html

[2] The Nutrition Source Fats and Cholesterol: Out with the Bad, In with the Good http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-full-story/index.html

[3] Geary, Mike. “Are whole eggs, or egg whites better? “. truthaboutabs.com. November 16, 2009 www.truthaboutabs.com .

By

Vic Vogel

Obesity linked to heart disease has been the primary reason for losing weight over the years.  Now, there is even more evidence for building a strategy for fitness™.[1] The American Institute for Cancer Research (AICR) recently published a press release linking  cancer to body fat, “ the estimated number of cancers that are linked to excess body fat include:

“49% of endometrial cancers¹ = 20,700 cases/year²
35% of esophageal cancers       = 5,800 cases/year
28% of pancreatic cancers        = 11,900 cases/year
24% of kidney cancers             = 13, 900 cases/year
21% of gallbladder cancers       = 2,000 cases/year
17 % of breast cancers             = 33,000 cases/year
9% of colorectal cancers          = 13,200 cases/year

The AICR reported,” [Based on a 100,500 cases reviewed].[2]

Total Fitness™ is based on a model that involves Education, Nutrition, and Optimal Movement™.  Many research articles have linked proper eating habits, e.g. reduced Tran’s fats, reduced sugar intake to cancer prevention.  This latest research now links physical activity to cancer prevention as expressed in research by Melinda Irwin, PhD, MPH, Associate Professor of Epidemiology at Yale University,

“Dr. Irwin reviewed data showing that although obesity increases risk of death among cancer survivors, some factors that influence obesity, such as physical activity, have also been shown to have an impact on survival that is independent of BMI.  A growing number of publications, for example, have reported that increasing physical activity after diagnosis, especially among those who were inactive before they were diagnosed, is associated with an improvement in survival.”[3]

This study, combined with nutritional studies, provides ample evidence that everyone needs to establish a strategy for fitness™ leading to a lifestyle change.  Obesity increases estrogen in the body in both females and males.  Estrogen increases the risk for cancer.  David Grisaffi, CHEK II, CFT, PN Corrective Exercise Kinesiologist, IIGolf Biomechanic, Nutrition and Lifestyle Coach II  states,

“…your hormones can be a liability when it comes to getting rid of stubborn body fat.  For example, the hormone estrogen has a unique relationship with the fat cell.  Fat cells can release signals that enable your body to synthesize estrogen and to regulate the reproductive cycle.  In turn, estrogen affects fat cells.  An influx of extra estrogen into the body from food sources can cause fat cells to grow and become stubborn.”[4]

In addition, the AICR found that obesity contributes to a reduction of the immune system making the body more susceptible to cancer.

The benefits associated with developing Total Fitness™ are obvious.  Other benefits include increased energy, better balance, more strength, and better flexibility.  These benefits have a direct impact on daily functional activity.  The older you get the more important fitness becomes.

You can find out more about how to becom totally fit in Building A Strategy For Fitness: A Model To Reach And Sustain Total Fitness & Health.  Information is also available at www.strategyforfitness.com .  For assistance in managing nutrition leading to total fitness a workbook is available, Strategy For Fitness: Nutritional Workbook.

There is now enough empirical evidence supporting your need to develop a strategy for fitness™ leading to total fitness™.  As stated above by Dr. Irwin, Total Fitness™ can be a means to minimize existing degenerative diseases.  It is never too early or too late to start your strategy for fitness™.  Start GETTING FIT now.

Vic Vogel, is a internationally certified personal trainer/fitness consultant and certified sports nutritionist.  He is an author, and lectures on the importance of fitness.  Vic holds a Masters degree from the Univesity of Oklahom, a Bachelors degree from the University of West Florida, and served in the Army’s Special Forces.  He holds black belts in two martial art styles.  Vic is the principal owner of Strategy for Fitness™ and StrategyForFitness.com

[2] New Estimate: Excess Body Fat Alone Causes  Over 100,000 Cancers in US Each Year :Researchers Present Data Linking Obesity/Overweight to Higher Cancer Risk, Poorer Cancer Survival http://www.aicr.org/site/News2/359787567?abbr=pr_&page=NewsArticle&id=17333&news_iv_ctrl=1102

[3] New Estimate: Excess Body Fat Alone Causes  Over 100,000 Cancers in US Each Year :Researchers Present Data Linking Obesity/Overweight to Higher Cancer Risk, Poorer Cancer Survival http://www.aicr.org/site/News2/359787567?abbr=pr_&page=NewsArticle&id=17333&news_iv_ctrl=1102

[4] Grisaffi, David, The Stubborn Fat Solution, (2007), David Grisaffi and Personal Fitness Development, p. 9. www.FlattenYourAbs.net

What You Really Need To Know

Vic Vogel

The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) reports that eight out of ten people will experience back pain.[1] According to NIAMS risk increases for the following reasons:

Spine diagram

• Getting older, normally beginning at age 40 and up
• Poor physical fitness
• Obesity
• Inherited diseases such as disc disease
• Other disease e.g., cancer and arthritis
• Your job, e.g. heavy lifting, lifting and twisting
• Smoking, your body does not get enough nutrients due to nicotine and other smoke chemicals inhibiting cell growth

A study conducted by the International Social Security Association The U.S. Study of Work Incapacity[2]

Stated, “A substantial percentage of those who apply for and are awarded DI benefits and SSI disability benefits allege that they are unable to work because of back problems”.  Additionally the studied indicated, “More than 40 percent of the injuries and ill­nesses resulting in time away from work were sprains or strains, most often involving the back.”.  This indicates the amount of back pain reported.  Back pain is an issue for everyone.

It is clear that physical fitness plays a large role in back pain.  The previous list shows poor physical fitness, obesity, and degenerative diseases are directly related to fitness conditioning.  Given 8 out of 10 people will experience back pain, it makes sense to take steps to prevent back pain, and reduce its affect.  The NIAMS  recommends some back pain preventive measures:

• Exercise often and keep your back muscles strong.
• Maintain a healthy weight or lose weight if you weigh too much.
• To have strong bones, you need to get enough calcium and vitamin D every day.
• Try to stand up straight and avoid heavy lifting when you can.  If you do lift something heavy, bend your legs and keep your back straight.

Preventing and reducing back pain is another reason to embrace Total Fitness™ mentioned  by Vic Vogel in his book, Building A Strategy For Fitness: A Model To Reach And Sustain Total Fitness & Health, (Amazon.com 2009). Vic emphasizes a total fitness approach for health.  Total fitness involves implementing his model:

Education + Nutrition + Optimal Movement = Total Fitness™

Back pain prevention involves understanding back pain, the physiology of the spine, and muscles supporting the spine and back.  Second, it requires good nutritional habits to provide nutrients the body needs to build strong muscles and bones.  Last, it is important to become active through both exercise and daily activities (Optimal Movement™).  You can visit Strategy For Fitness.com to find more information on nutrition, fitness, and some specific back exercises you can do at work.

The best back prevention exercises involve building strong core muscles, and emphasize posture.  Core development emphasizes more than the traditional abs exercises.  Exercises such as the plank movement and Pilates are exercises that build both oblique, internal stomach muscles, and back muscles.

An additional activity that compliments exercise is dancing.  Classical dances require excellent posture habits and core strength to execute the moves correctly.  Dancing is an excellent example of combining exercise with fun for Optimal Movement™.

[2] http://search.ssa.gov/search?q=back+pain+percentage+ssi&btnG=Go&sort=date%3AD%3AL%3Ad1&client=default_frontend&entqr=0&oe=UTF-8&ie=UTF-8&proxyreload=1&ud=1&output=xml_no_dtd&proxystylesheet=default_frontend