Even Women Who Exercise, Sit Too Much.

Study finds that people sit more hours a day than they sleep, raising the risk of chronic health conditions

You might find this hard to believe, however, it makes total sense. We do far more sitting down than we did in the past when we had less convenience. Sadly, we have almost everything at our fingertips. We have remotes for TV’s, air conditioners, home alarm systems, and even window blinds; thus, we move less on so many levels. For those of us who do work out, that’s great, but even we tend to sit more. We really have to think “think active” and think of various ways to try to incorporate short and sweet bursts of movement into our days. I.e.

1. Walk a few extra blocks to the next subway station rather than taking the station ½ a block away.
2. At the office, walk up and down the internal stairwells, instead of taking the elevator 1 or 2 flights up or down.
3. Go for a stroll on the weekend, fool around on the monkey bars at the park.
4. Join the kids in a game of basketball at the courts.
5. Use the phone at the office to talk to a co-worker, better yet, take a walk …tell them in person.

Whatever, it takes, just MOVE!!! And, try to have fun doing it! The following article elaborates on this apparent dilemma.

Are you sitting too much?

THURSDAY, Nov. 29, 2012 (HealthDay News)*
For women who love that great, self-satisfied feeling after a workout, a new study could be a disappointing surprise. Regular exercise, the study found, does not reduce the risk of an otherwise sedentary lifestyle.

Women who exercise regularly actually spend as much time sitting down as those who don't get much exercise, and thus may be susceptible to a greater risk of diabetes, cardiovascular disease, obesity and premature death, the study revealed.
"We spend the vast majority of our time not exercising," said Lynette Craft, lead author of the study and an adjunct assistant professor of preventive medicine at the Northwestern University Feinberg School of Medicine, in Chicago. "It's important to think about how you spend your entire day and what you're doing in your non-exercise time." READ MORE... (*this news item will not be available after 02/28/2013)

Source: MedLinePlus News

Exercise of the Week

CHEST: Fly - Lying (Cable)

Work against gravity; shape , tighten, and tone, your chest. A tight and lifted chest can do wonders for your posture and presence! ~Sharon Gayle

Tighten and tone your Chest.

Directions:

Cross arms over middle chest, keeping elbows slightly bent.

Sets and Reps:

Do 3 sets. Complete 8-12 repetitions.

Correct Form / Suggestions:

1. Bring legs up and place feet flat on the bench. This will prevent arching of your lower back.
2. Be sure that cables are aligned with center chest.
3. Cross and hold for 2-seconds.
4. Uncross arms back to starting position. Repeat.

Inspire, Encourage, Motivate!

Reach out and touch a life...

Help to encourage, motivate, and inspire another person by sharing your health and fitness achievements, milestones, and successes.

Share your story here in the GayleFORCE Fitness Blog or get your FREE Subscription to the GayleFORCE Fitness Newsletter and submit your story there. Positively touch another life!

Please submit your story’s (or fitness questions) to info@sharongayle.com. ~Sharon Gayle

GayleFORCE Fitness Newsletter.
Leading by Example!

All Rights Reserved.
Copyright Protected.

Trimming the Fat!

Guidelines for a healthier body and a happier you!

With the Summer fast approaching, we tend to take a longer, harder, look at ourselves in the mirror.  Some of us are satisfied with our general physique, while others will see various areas that might need a little refining, and feel the need to get rid of a few extra pounds.

The following general guidelines will help you work toward a healthier body and a happier you!

Calorie Deficit

Many commercial diets toot their own horns as having the right strategy to shed unwanted weight; however, while most do provide initial results, most also fail to provide the long-term results needed to help keep the weight off.  Following are two very important points to keep in mind:

1. Your body must burn more calories than it is taking in to lose weight.
2. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week, you need to average a caloric deficit of 500 calories per day.

NO! You do not have to run on the treadmill faster than the speed of light until your legs buckle (or you end up somewhere in the Twilight Zone) to burn the 3,500 calories to lose a pound. You will however, need to combine increased activity with changes to your diet/meal plan.

Going nowhere fast?  Re-evaluate your workouts, and achieve success! 

Basal Metabolic Rate and Calories Burned in a Day

To manage your weight, you need to know the number of calories you consume and the number of calories you burn. Your body has what is referred to as basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. Your BMR accounts for approximately 60 to 75% of all the calories you burn in a day. Yes—even while you are sleeping, your body continues to burn a small amount of calories.

Once you’ve determined your daily caloric needs, it’s time to set a realistic weight loss goal of 1-2 pounds per week and also calculate how many calories you need to eliminate your unwanted weight.
BE REALISTIC! Set a goal you can achieve. Crash diets and extreme workouts are not the way to do this. Work within your lifestyle and time constraints. Moderate changes will yield great results, and if done correctly, permanent positive lifestyle changes.

What to Eat

Managing your weight is easier than you might imagine. There is no need to spend hours planning your diet. Just follow several simple guidelines and keep the calorie deficit in mind.

You are what you eat. Choose to eat healthy.

• Reduce your portion sizes by 10 to 15% each time you prepare or order a meal.
• Eat smaller meals more frequently throughout the day and avoid skipping breakfast.
• Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products to get the nutrients your body needs.
• Aim for two or three servings of dairy products daily (e.g., milk, cheeses, yogurt).
• Select low-fat foods and avoid trans fats. Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.
• Avoid eating too many salty foods.
• Limit alcohol beverage intake.

Cardio: Burn the Right Fuel

Research shows that lower-intensity exercise uses a larger percentage of fat as fuel compared to higher-intensity exercise. However, it does not burn as many calories as higher-intensity exercise and, consequently will not result in as much body weight or fat loss. Therefore, gradually increase the intensity to increase your caloric deficit while continuing to burn fats. Higher-intensity exercise also has a greater impact on keeping your metabolism elevated after your workout, which keeps your body burning calories, thereby allowing you to eliminate a few more calories. REMINDER! Always check with your doctor before starting any exercise program, and choose the intensity that is appropriate for your current health and physical capabilities.

Burn More Fat by Increasing Muscle

Strength training offers numerous health benefits, including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and building muscles utilizes a lot of energy. As you increase the amount of muscle you have, you will also increase your resting metabolic rate.

Build muscle ...Burn calories even when sleeping!

To prevent injury and develop consistency, it is suggested that you start off with one to two sets of 12 to 15 repetitions for all major muscle groups. ~Sharon Gayle

Notice: This article is for your reference only. Please consult with you Physician prior to starting any exercise program.
Additional Reference Source: ACE-American Counsel on Exercise
Photographs: Courtesy of MSTemplates

FOREARMS

Wrist Curl: Kneeling - Reverse Grip (Barbell)

Correct Form:

1. Using reverse grip, extend wrists back as far as possible. 
2. Keep forearms in contact with bench.
3. keep your stomach tight to stabilize your lower back.

• Perform:    3 sets.
• Complete:  8-12 repetitions.
• Weekly:     1x per wk.

Your ability to perform any and every upper body exercise, hinges on the strength of your arms and wrists. Generally, more attention is given to the Biceps and Triceps; however, forearms and wrists need to be given equal attention to perform your upper body exercises efficiently.  To fully work and define your upper arms, forearms strength and wrist stability, is essential!

In a nutshell, don't ignore the small body-parts, as body-parts work in tandem with each other. ~SG.

June 04, 2011 - Marlborough, MA.

Promoter: Nancy Andrews
Judges: Charlie Carollo, Jim Broderick, Sheila Resendes, Laura Tourtellot, John Yobst, Kim Nobrega, Julie Chapleau

 
Congratulations to Men's BB. Overall Winner - Gerry Ruck

*** = Overall Winner
BB = Bodybuilding
Courtesy of INBF.net

Medicine Ball Exercise

PARTNER DRILL - Sit-Up / Ball Toss

General Guidelines

1. Lie on back holding a 3 kg* ball pound ball beyond head.
   Interlock ankles. Perform a sit-up and toss ball.
2. Partner performs sit-up and tosses ball back.
3. Repeat 12-15 times (each) per set.  Rest 30-seconds after set.
4. Do 4-sets per session.

* 3 kg is considered a good general purpose ball.

Suggestion

Why not consider this exercise when you're outside at the park with friends?  You could pair-up, do 2-sets; take a 30-second break;  switch partners and repeat. Have fun while getting a quick abdominal workout. ~SG.

Apr 16, 2011
Columbus, Ohio

Note:  No contestant images available.
Source: www.wnbf.net

March 19, 2011
Maryvale Senior High School, Buffalo, NY

Note:  No contestant images available.
Source: www.inbf.net

Focus on strengthening your Heart...

Take care of your Heart, and it will take care of you!

Let's Compare...

When meeting with a client who wishes to discuss how they can become healthier, they are usually concerned with garnering the information needed to enhance their physical appearance via working-out, correct nutritional intake, weight-loss, and functionality, etc.  Rarely, are they speaking in terms of the muscles they cannot see, but which are far more important for being healthy ...the Heart and other Vital organs.  

When you intend to by a car undoubtedly one of your top concerns will be; The Cost, The Look, and The Make; but quite possibly #1 on your list will be The Quality of the car, i.e. the engine and all of its moving parts.  Though there are those car buyers that will sacrifice quality for looks; the discerning car buyer will insist that the car be able to run well, made with quality parts, guarantee longevity, and provide safety to themselves and their passengers.
 

Choose to age gracefully!

Now, let’s look at the human body in much the same way as we might a car -- We vary in physical body types, torso-shape and length, color, overall size, and external accents such as our hair, eyes, nose, mouth; and as with cars, we too add bells and whistles such as jewelry, tattoo’s, and make-up. However, just as a car is only as good as the sum of its engine and moving-parts, so is the human body only as good as its healthy organs, strength, and ability to function optimally?  Much, if not all of our concerns should be placed on working from the inside out by strengthening our internal organs, so that we have the ability have the ability live fit, healthy, and long!  We all age, but aging gracefully, like a fine wine is the key to leading a successful healthy lifestyle.

The HEART is the human body’s most vital organ!

Three key ways in which you can build a healthy Heart:

1. Cardiovascular workouts 

2. Balanced and healthy Nutrition

3. Minimizing stress

Cardio Exercise Benefits

It is a well-known fact, that cardio exercises help an individual remain fit and fine. Cardio exercises have a long list of wonderful health benefits. Besides strengthening the heart and lungs, it burns calories and lowers body fat. Some of the benefits are listed below: 

• It promotes heart health
  
  

• Increases the metabolic rate
  
  

• Helpful for patients suffering from stress and depression
  
  

• Increases energy level and promotes sound sleep

The health of our heart in large part, dictates our ability to live vibrant and full lives. Be good to your heart and it will be good to you!  ~SG

Be good to your Heart and live healthy!

BELOW IS A LIST OF CONDITIONS OF THE HEART: 

Arrhythmia

An arrhythmia is an abnormal heart rhythm. Learn about the heart's structure and why abnormal heart rhythms may cause problems. Read more...

Cholesterol

It may surprise you to know that cholesterol itself isn't bad. In fact, cholesterol is just one of the many substances created and used by our bodies to keep us healthy. Some of the cholesterol we need is produced naturally (and can be affected by your family health history); while some of it comes from the food we eat. Read more...

Congenital Defects (Children & Adults)

The word "congenital" means existing at birth. The terms "congenital heart defect" and "congenital heart disease" are often used to mean the same thing, but "defect" is more accurate. The heart ailment is a defect or abnormality, not a disease…  Read more...

Diabetes

"Diabetes mellitus," more commonly referred to as "diabetes," is a condition that causes blood sugar to rise to dangerous levels... Read more...

Heart Attack

Every year, tens of thousands of Americans survive heart attack, go back to work and enjoy a normal life. You have every reason to be confident of a full recovery. Your heart is healing and with each passing day you'll get stronger and more active. The following questions and answers will help you better understand what has happened to you and how you get started on the road to recovery.  Read more...

Heart Failure

The term "heart failure" makes it sound like the heart is no longer working at all and there's nothing that can be done. Actually, heart failure means that the heart isn't pumping as well as it should be.
... Everyday activities such as walking, climbing stairs or carrying groceries can become very difficult. Read more...

High Blood Pressure

...However, high blood pressure, or hypertension, is a disease. Even though it typically has no symptoms, HBP can have deadly health consequences if not treated. 74.5 million U.S. adults have been diagnosed with high blood pressure. Read more...

Cardiac Arrest

Cardiac arrest is the abrupt loss of heart function in a person who may or may not have diagnosed heart disease. The time and mode of death are unexpected. It occurs instantly or shortly after symptoms appear.
Each year about 295,000 emergency medical services-treated out-of-hospital cardiac arrests occur in the United States. Read more...

Metabolic Syndrome

Metabolic syndrome is a serious health condition that affects about 35 percent of adults and places them at higher risk of cardiovascular disease, diabetes, stroke and diseases related to fatty buildups in artery walls. The underlying causes of metabolic syndrome are obesity, being overweight, physical inactivity and genetic factors. Read more...

Peripheral Artery Disease (PAD)

PAD is a narrowing of the peripheral arteries, most common in the arteries of the pelvis and legs. PAD is similar to coronary artery disease (CAD) and carotid artery disease. All three of these conditions are caused by narrowed and blocked arteries in various critical regions of the body. Hardened arteries (or atherosclerosis) in the coronary artery region, restricts the blood supply to the heart muscle. Read more...

Cardiovascular Conditions of Childhood

If your child has been diagnosed with a heart condition?  Find the answers to common concerns to many types of heart conditions. Read more...

Source: American Heart Association (AHA) www.Heart.org
Stats: All Conditions briefs and statistics provided by American Heart Association (AHA) www.Heart.org