How many times have you awakened and discovered that the front of your leg hurts? Your mind begins to review all of your activities that occurred in the previous day and concludes "I overdid it running."
Yes, we all have experienced this pain commonly called shin splints. According to Moore and Agur, in their landmark textbook, Essential Clinical Anatomy, "shin splints, edema and pain in the area of the distal third of the tibia, results from repetitive microtrauma of the tibilias anterior."
In the drawing above, the tibilias anterior muscle is located at the front of the lower leg. It is one of several muscles that are surrounded by some connective tissue called fascia. This connective tissue acts like an elastic sock that maintains some mild pressure on the muscle. Muscle irritation inside tight compartments causes problems.
So, if the muscles become irritated from sudden overuse, then logically we need to rest those muscles until the pain subsides and upon resumption of exercise, gradually increase duration. Of course, any significant increase in pain requires evaluation by a medical professional.
Have you ever wondered about what causes Carpal Tunnel pain? Looking at my illustration clearly shows that a lot of structures pass through a very tight space in your wrist.
The drawing depicits some of the carpal bones and the ligament that creates the carpal tunnel. There are ten structures that pass through the tunnel, of which the most superficial of these structures is the Median Nerve. Given its location, the Median Nerve is frequently compressed and becomes inflammed.
If you are experiencing what you suspect is Carpal Tunnel Syndrome, get your wrist evaluated by a medical professional. They can recommend and proscribe a variety of treatment programs.
Is there a relationship between foot posture and overuse injuries? Research is beginning to investigate the differences in foot motion between people.
Pazit Levinger et al. reports in "A comparison of foot kinematics in people with normal- and flat-arched feet using the Oxford Foot Model" in the October 2010 edition of Gait and Posture that people with flat-arched feet have altered motion that is associated with greater pronation during gait. The researchers conclude that this may be one of the factors that may increase the risk of overuse injuries.
So what does this mean to us? In my opinion, the average older adult is more prone to foot posture issues as a result of aging. Therefore, this study provides more evidence for the active older adult to get their foot posture issues addressed by a medical professional.
For adults, it is more important now than ever to make sure you maintain a healthy, active lifestyle as you age. Getting fit, eating right and taking proper care of yourself are age-old words of wisdom for improving your likely hood of living a long and happy life. There are many things that factor into your ability to stay fit. First and foremost is your current fitness level. If you spend most of your time in front of a screen, whether it is the television or computer monitor, chances are that you may be living a relatively sedentary lifestyle. Don’t be discouraged though because in today’s fast-paced, technology driven society, it is very easy to let your fitness and health deteriorate. Americans are steadily spending more and more of their waking hours on the computer, at work, school and home. There are, of course, many people that make sure they get plenty of exercise and eat a healthy nutritious diet as well as logging their requisite time on the computer. It is not only possibly to achieve this balance in your life, it has been recommended for years by health medical and fitness professionals for years. The first step to a successful fitness routine is to plan ahead. Set realistic, incremental and long term fitness goals. The helps keep you going in the right direction since you will make step by step accomplishments all aimed towards your ultimate fitness goals. Next, you want to assess your fitness level. It is a good idea to consult with your physician before starting a new plan. Millions of people fail their fitness plans by throwing themselves into the latest and greatest fad diet or exercise craze only to fail miserably because they didn’t accurately gauge their fitness levels or plan their fitness goals. Start your new routine slowly and build up your strength, flexibility and endurance gradually to help avoid injury. Arguably the most important and most difficult part of your fitness plan is consistency. Many people get started on the right foot but only commit themselves to a few days or weeks before they start skipping routines and eating foods that are not good for them. By staying true to your fitness plan, you will see results and you will succeed. Always keep in mind that if you are out of shape or overweight or both, you did not get that way overnight. It took time and bad habits to get that way and it will take time, healthy habits and dedication to get you back into a healthier, fitter you. Make the commitment to yourself to live healthy and get into shape and you will succeed with a little faith, lots of hard work and determination. Your future happiness is in your hands, make it the best and healthiest it can be.
Salt both sides of the sliced eggplant and put the slices in a colander to drain for 20-30 minutes. Rinse the slices and pat dry with paper towel and set aside.
Sauté the onion and garlic in the cooking spray. Add ground turkey and cook until brown. Add in the sauce and desired Italian seasoning and simmer for 20 minutes. Layer the bottom of a 9x13 casserole dish or baking pan with the sliced eggplant. Top with 1/3 sauce and 1/3 cheese. Repeat for 2 more layers. Bake for 30 minutes at 350 F or until eggplant is tender and cheese is bubbly. Slice into 6 servings.
If you are beginning a new workout routine and want to optimize your results you should consider working out with other people. This way, in the mornings when the alarm goes off at 6am to awaken you for your morning jog or workout routine, you will jump out of bed and get dressed so you will not let down those you are running with.
It is very easy to hit the snooze button and go back to sleep again if you are working out alone. It happens every day to thousands of people intending to get serious about their health but have trouble since are only being held accountable to themselves.
No matter if you are taking aerobics, strength training or walking, working out in a group offers many benefits. You will have much more motivation and commitment for sticking it.
You also are offered a good dose of healthy competition when you work out with others. You can set goals and see who reaches their goals first. You also have more options at a gym if you are a group. For example, your group could take group aerobic classes together.
The more the merrier! When you are working out as a group in a class, you get the added benefit of having a professional instructor to guide you along. You will also learn how to do the exercises properly which will cut your chances of being injured.
Whether you choose one workout buddy or join a group, you will all benefit from the circle of mutual support and encouragement. You will build lasting friendships and a great sense of camaraderie from joint workouts. Approaching your exercise goals this way help ensure that everyone is a winner!
"Fit To Fight", a military style group exercise session starts in April. Please call us to reserve your spot now! Go into summer feeling and looking your best. Space is limited so call 312-943-6700.
Existing MGFS clients pay only $100 while the rate for non clients is $250 per month. "Fit To Fight" will meet outdoors, at 5:30 a.m., from Tuesday through Saturday, starting April through June.
We take personal training and clinical psychology to a whole new level...providing the best trainers, metabolic tests, and nutritional counsel to help you lose the weight and achieve optimum wellness quickly and safely. Click on the link below to schedule an appointment. Schedule Appointment
We are proud to announce the opening of our new clinic “River North Chiropractic” in the River North district of down town Chicago. Our facilities are located at 401 W. Ontario Suite 100 within the “Mike George Fitness Systems” studio.
MGFS is one of Chicago’s premier personal training studios and offers numerous services such as personal training, metabolic testing, power ballet, dietary counseling, holistic nutrition, clinical weight loss, massage therapy and more.
We mutually support a paradigm of scientifically based care and programming. A restoration of the body’s structural integrity is the foundation from which we create our unique individual prescriptions. Together we create a one stop shop with a higher level of service being paramount.
River North Chiropractic will be contributing clinical services of chiropractic, therapeutic exercise, and specializing in golf injury assessment, care, and prevention.
Dr. Gregg will still be available for your personal training, dietary counseling, and golf performance assessment and fitness prescription.
So join us now and in the future to help Get Your Healthy Back.
Fitness with a ballet twist keeps students on their toes
By Kevin Davis
July 13, 2009
Fitness buffs have tried Jazzercize, Pilates, cardio kickboxing and aerobics to make exercise more interesting.
Break out the tutus, tights and slippers: Power Ballet has come to Chicago.
Personal trainer and fitness center owner Mike George was inspired to offer something new. "I constantly have clients with postural issues," he says. "Ballet is so focused on posture."
Mr. George installed ballet barres and hired ballet instructors for the program, which began in June. It's billed as a way to increase muscular strength, stamina and flexibility for men and women.
"I think the male ego may be a little resistant to the term 'ballet,' " Mr. George says. "But it develops a lot of agility, flexibility and balance."
Among the first clients was Kim Klimek, 42, who co-owns a direct-mail advertising company.
"I had taken ballet as a child and my mom used to teach it," Ms. Klimek said after a recent session. "I didn't remember how difficult it was. I'm sweating head to toe."
Andrew Lurie, 31, a massage therapy student, says he decided to try a free session after seeing it advertised at the gym. He came away impressed. "There's a lot of strength-building and a lot of flexibility exercises," he says. "So much of it is using smaller muscles. They really burn, and pretty quickly."
The class is more than just dance. "Anyone who is skeptical about ballet should just look at the dancers," Mr. Lurie says. "They all have bodies we should envy."
Kelly Martinez, director of personal training at the Edgewater Athletic Club and a trained ballet dancer, has been incorporating ballet into his classes for years.
"Fitness is a hodgepodge of ideas and finding the formula that works best for you," he says. "The key is to have variety because the body adapts quickly."
The Edgewater club was fitted with ballet barres during a recent renovation at Mr. Martinez's request. He teaches plié moves and warm-up techniques from late dancer and choreographer Lester Horton.
"The benefit is that with certain movements of dance, it employs a natural stretch and the person maintains a certain shape," he says. "It will show you where your range of motion is."
Describe holistic nutrition and how it benefits a client: To put it in the most basic terms: you truly are what you eat. And, the human body is not used to the chemicals incorporated in all of the processed foods; therefore it doesn't know what to do with them. This prevalence of foreign food additives can lead to deficiencies of important vitamins and minerals as well as other unhealthy imbalances in the body.
A holistic nutrition consultant can help support your healthy food choices and educate you on what is best for your body to keep it functioning at 100%. It is our responsibility to preserve your health, and a natural practitioner's job to see that you have the tools to do so.
Some reasons you may seek a holistic nutrition consultant include:
Reach your ideal body weight
Eradicate food cravings
Remedy chronic and acute symptoms
Experience an overall increase in energy
Learn to shop and prepare food that promotes overall wellness
Replace unhealthy eating habits with healthy, natural lifelong eating habits
Become aware of what you are eating and how it directly impacts your health
Some specific issues we deal with on top of general wellness include:
Detoxification
Post-cancer treatment rejuvenation
Pre- And post-menopausal aid
Antioxidant education
“Organic” tutorials
Home visit: grocery store visit and cabinet cleaning
Food combining
Adopting the Paleolithic Diet
And much more…
How does holistic nutrition differ from clinical nutrition? The clinical approach to nutrition is generally allopathic; which is more of a treatment-based approach that generally deals with the young traditional medicine approach. However, holistic nutrition takes a client-centric, homeopathic approach that is focused on natural prevention that originated centuries ago.
What services do you offer under the holistic nutrition umbrella? Along with a standard initial consultation where the client and consultant review their dietary intake and issues there may be tied into with the diet, there are a multitude of helpful services to ensure the journey to a healthy and whole lifestyle is accomplished.
Kitchen Cupboard Clean Up:Have a holistic nutrition consultant come into your home and scavenge through your cupboards in order to pinpoint what stays and what goes, why, and develop a grocery list based upon your discoveries together.
Get to Know Your Grocery Store:Get a holistic nutrition consultant shopping companion to go down aisle after aisle so you can ask questions about any food products you purchase, learn to read food labels properly, modify your grocery list to a healthier version, and bone up on all of the “ins” and “outs” of commercial branding.
Metabolic Typing:Forget the fad diets and learn how to lose and maintain your ideal weight while feeling more energetic and in control of your diet. Metabolic Typing provides the individual with a diet specific to their body’s needs. It increases energy levels, reduces unnecessary body fat, is customized to boost the immune system, and can reduce unwanted food cravings simply by eating the foods your body needs.
The practice of Metabolic Typing defines the 10 homeostatic control systems of the body that comprise your metabolism. By completing a 144-Point Metabolic Typing Questionnaire you can determine how your metabolism works. The reason this works is because it does not prescribe to the idea that one diet or lifestyle works for everyone, it pinpoints what works for you. After completing the questionnaire, you receive advanced results in order to follow the individualized food plans to reach overall metabolic homeostasis.
With so many kinds of diet and weight loss techniques sprouting like mushrooms from everywhere, the choice of foods has become slimmer and slimmer. And along with the diet we try to religiously follow, comes the demanding task of sticking with the lean food choices available. And during this agonizing weight-loss days, it may seem ridiculous to give away gourmet gift baskets, especially if you and your friend are in the same boat trimming down your waistlines. But believe it or not, you can make gourmet gift baskets your actual diet plan!
Make your gourmet gift baskets "diet friendly" instead of "fat friendly" simply by changing the usual entrée. Personally take charge in choosing the foods that will be included in your package. And be pro-active in asking or even suggesting foods that will comprise your gourmet.
With Liquor-Wine-Beverage-and-Cheese-Crackers combo in your gourmet gift baskets, opt for the classic type of wine, like red or white wine. Stay away from mud shakes, or beverages that are cream-based. Because the red and the white wine have fewer calories in them, than those heavy shakes or cream drinks. On the other hand, with cheeses, choose the low fat type. There are a lot of cheeses now sold in the market that are diet friendly with fewer sodium and fat in them. And before adding them in your gourmet gift baskets, you can always check the nutritional contents listed at the back of the package. With crackers, choose the simplest one with no sugar or anything added in it. Remember you have the cheese for the taste, so you don't need another flavor!
With gourmet gift baskets containing cookies, make sure that these pastries can not ruin a weight loss regimen. If it is chocolate cookies, go for the dark chocolates. They are less fattening and have more health benefits. If it is fruit flavored cookies, make sure it's not heavy on sugar. They are made mostly from preserved fruit jams that have thick sugar sauces, which are big No-No's to dieters. There are already a lot of cookies that are low in calories and low in fat as well, find them and let them be the main element of your gourmet gift baskets.
If fruits are the main theme of your gourmet gift baskets, bear in mind that not all fruits are dieter's best friend. Some fruits are extra loaded with calories making them horrific to weight watchers. Look out for the sugar content. Ripe mangoes have higher sugar than cantaloupe. Avocados are loaded with good fat; and although it is good fat, it can still be bulky in calorie-content.
The lesson: Dieters should not fear gourmet gift baskets, or the foods in them. You just have to have wise and healthy choices of items that you are going to include in your package. And with so many innovations the latest technology is offering, we are lucky to have a wider array of diet-friendly foods available in our market today. We just need to be extra watchful in finding them. Remember that little efforts may contribute to large weight loss in the end.
The Mike George Fitness System introduces Power Ballet, a new fitness program.
H'mm, Power Ballet? That's catchy. Are there any health benefits from dancing?
Well, Power Ballet does have some significant health benefits regardless of a person's age and dance experience. With proper instruction and practice, muscular strength and stamina is increased. Reflexes are also greatly improved.
All movement in ballet dance is based on proper alignment of the body and the development of strength of one's core muscles. Coordination, balance, agility and the increase in bone density are also documented benefits of the study of ballet.
Well Newbies, the structure of the ballet session focuses on alignment and terminology. Stability movements, proper weight transfer and coordination of compound movements will be emphasized. As the student progresses, more advanced elements will be added and the intensity of the workout program will progress accordingly.
One note on attire. Form fitting clothing is ideal, so that alignment and postural corrections can be easily recognized and applied. Although socks are acceptable, the dancer is encouraged to wear soft ballet shoes. Hair should be off the back of the neck and jewelry kept to a minimum.
Simply stop at the Front Desk to schedule a session.
Recently, we told you about the basic necessities for getting results from your workout program. Now it is time that we discuss going to the next level.
OK, you've calculated your 'target heart rate' zone and had your fitness level evaluated; now it's time to see how much you actually know and what else you should learn before you get started.
If you are new to exercise, your first six weeks should be centered on learning proper form and developing structural integrity, or creating balance around the joints of the body.
In a nutshell, when you learned to write, you had someone qualified teach you proper form and technique as well as evaluate your progress. The same goes for exercise. Your perception of your own posture and reality may be far apart. A properly trained fitness professional will monitor your alignment so that you learn to recruit the proper muscles and avoid injury at the same time.
If you're like most people, psychologically you will want to jump into things too fast. This can lead directly to injury. Alignment/posture are important to address before you do anything else. If you were hired to add ten stories onto the leaning tower of Pisa, wouldn't you try to straighten the structure first? Like this structure, your body would buckle under the added strain.
Don't be too anxious or impatient by discouraging your trainer from spending the necessary time breaking down your alignment and exercising smaller muscle groups before moving into your regular exercise program.
We know you want results now but doing it wrong will yield poor results and/or injury, so it's not worth it. Your exercise program should be an overall wellness program, extending the quality of your life properly, appropriately, systematically and scientifically. After six weeks of structural integrity exercises and you’ve learned proper form, you may be ready to develop strength, metabolism, speed and agility.
Recognizing the importance of flexibility and an appropriate range of motion is imperative to maintaining proper form throughout an exercise. Otherwise, muscular imbalance can lead to further posture problems and leave you more susceptible to injury, which sidelines you for a while. Then the downward spiral right back to where you started...on the couch!
When adults overhaul their fitness routines, the motivation comes in many forms. Some strive for improved overall health, or to stair-step their way to Madonna's glutes, or dazzle tennis buddies with their serve.
As a result, boomers have kept the treadmills humming in recent years. But there's a downside to all that vigorous activity. Flexibility, balance and muscle mass diminish as we age, making overzealous exercisers more prone to injury.
The good news: You can train to reduce risk.
One common misconception is that walking provides a fitness cure-all, said Cara Lindell, president of Park Ridge-based Fully Fit Lifestyles. "It's better than nothing, but the treadmill just scratches the surface," she said.
To avoid injury on the courts and slopes -- even in everyday activities -- a well-rounded exercise plan is essential, Lindell said. That requires a mix of cardiovascular, flexibility and strength training each week.
Another fitness pitfall for boomers is poor posture, said Mike George. He's the founder of Chicago-based Mike George Fitness System, an exercise facility where more than half of clients are 50 or older. Many adults spend hours each day slumped in front of computers -- and that's probably increasing their injury risk. "We need to get to a point where the body is aligned properly. Otherwise, it's not safe to push harder and harder [in sports]," George said.
That's because improper alignment can overload the wrong muscles, and create unnatural movement for joints. Pilates, yoga and other flexibility training can help alleviate those problems, he said: "They help extend muscles to their natural range of motion and allow them to work to their utmost capacity."
In addition to general fitness, George's trainers tailor workouts to match clients' preferred sports. "People think, 'Oh, golf is so relaxing,' " he said. "But when you get up and swing as hard as you can, you herniate a disk."
For those clients, a workout session might include exercises that mimic a club swing, with light resistance. That helps golfers learn to generate strength from their hips, rather than twisting with excessive torque.
George raves about the benefits of tennis: "It's the only sport that combines all the types of movement necessary to keep bodies and hips really healthy: forward, backward, lateral, twisting. And it's very aerobic."
But that fancy footwork can also lead to accidents. To help strengthen the muscles needed for some of those movements, tennis clients sometimes train with resistances bands around their ankles while they walk laterally.
Andy Salk is one active boomer who embraces exercise diversity. "There's a lot to be said for mixing it up," said the 50-year-old Chicago resident, who incorporates running, swimming and biking in his routine. Variety has benefits beyond promoting general fitness. "It keeps you interested in exercising."
A lifelong tennis player, Salk has had his share of exercise misery. He began suffering from tennis elbow a couple of years ago -- a chronic problem that has him considering surgery. That condition hasn't slowed him down physically. In 2005, Salk completed a triathalon, and for the past several years, he's trained at Mike George's facility to improve his health and ward off additional injuries.
Salk golfs regularly -- about once a week -- and his weekly Pilates classes help make the greens a safer place.
"A big part of Pilates is the core," he said, "and certainly in golf, the core is important to take pressure off your back."
If adults respect their bodies' changes -- and train regularly to address the aging process -- they can enjoy a safer active lifestyle for many years to come.
New Medical Weight Loss Program Launched at Advocate Illinois Masonic Medical Center
Unique Program Aims to Help Patients Meet Healthy Weight Loss Goals
Chicago, Ill. – Sept. 7, 2009 –Advocate Illinois Masonic Medical Center has partnered with Clinical Weight Loss Corp. to develop, implement and manage unique weight-loss services specifically designed for those patients who need to lose weight in a controlled, supervised environment.
The new program is now accepting patients on a rolling enrollment, said Laura Concannon, MD, board certified internist, medical director of the new program. She estimates that 100 million Americans will begin a diet this year, but only 5 percent will be able to consistently maintain a healthy weight.
The program works with a patient’s personal physician to increase the likelihood of success. Physicians are involved at every step, not only receiving regular reports on patients’ progress and adherence, but providing diagnostic testing and advice to program administrators. The new program will be hosted at the Advocate Illinois Masonic Family Practice Center, 4600 N. Ravenswood Ave.
Of special focus are patients with risk factors such as diabetes, hypertension, cardiac dysfunction and osteoarthritis. Patients undergo diagnostic testing and orientation with a physical therapist, exercise physiologist, registered dietitian and psychologist.
“This is the most complete program in Chicago, filling in gaps that other programs have left behind,” Concannon said. “We include several unique elements, such as injury screening, individual exercise planning and supervised exercise. The only option not offered is weight-loss sugery, which we’d like to see used less.”
The program consists of three phases, the first of which meets 5 days a week for three months. These five-to-six member groups take part in supervised exercise sessions, weekly meetings with a dietitian and psychologist and weekly weigh-ins. This is followed by two step-down phases, each designed to make certain patients make the life-long habit changes needed.
A physician referral is required to participate. To discuss program requirements and fees, please call (312) 943-9910.
Illinois Masonic is a 551-bed hospital in Chicago with a Level I trauma center and Level III Neonatal Intensive Care, the highest designations awarded by the State of Illinois. It is a comprehensive inpatient hospital, including medical, surgical, obstetrics and pediatric inpatient care, as well as outpatient services. A recipient of numerous awards for quality and clinical excellence, Illinois Masonic was ranked in 2006 as one of the top 50 hospitals in the nation for Heart and Heart Surgery by U.S. News & World Report. In 2008, the hospital achieved Magnet designation for excellence in nursing services by the American Nurses Credentialing Center’s (ANCC) Magnet Recognition Program. Illinois Masonic is a part of Advocate Health Care, a nationally recognized health care system and the largest provider of health care services in Chicagoland. For more information, log on to www.advocatehealth.com/masonic.
Timothy A. Nelson 773.296.8002 (work) 773.401.8343 (cellular) Timothy.Nelson@advocatehealth.com 836 W. Wellington Avenue Chicago, Illinois 60657-5193 Telephone 773.975.1600
America has always taken fitness to extremes. In the late 60s when we found out continuous movement burns fat and calories, we began having more running races. We took a 5k and added an 8 and a 10k. Then came half marathons, marathons, triathlons, eco challenge and more.
The latest fitness craze is cross fit which de-emphasizes form and proper technique. Proponents of these workouts have often stated, “The workouts can kill you”. Unfortunately, litigation has challenged the use of these movements.
While some within the industry seem to endorse and encourage the use of these techniques, we at Mike George Fitness System emphasize the use of proper form and technique. Consequently, we can not endorse any technique that de-emphasizes form.
Health is our primary concern. Our programs build you up, not beat you up. MGFS uses high intensity programs, once the client has mastered the basics. Form is still maintained, even in the more difficult exercises. It is not only prudent, it is a fundamental requirement to maintain safety.
We have many different programs including active rest, push and pull, structural integrity, learning, super slow, sport specific, conditioning, circuit, hypertrophy and speed/power/agility.
Crossfit takes risks. We don’t deal with risks. We at Mike George Fitness System deal with science.
Providing personal training in Chicago, Mike George Fitness System is a private facility where you can focus on your goals without worrying about anyone else. Our state-of-the-art, private facility and one-on-one personal training programs are tailored to improve your health, strength, tone, flexibility and endurance through the scientific application of progressive resistance. Call 312-943-6700 now to schedule your free consultation.
If you are embarking on a new diet plan or exercise regime, then you will need to keep yourself motivated in order to obtain the results you desire.
By finding a workout partner you will be much more likely to stick to your new diet and exercise routine since you will be accountable to someone other than yourself. Your workout partner will expect you to show up at the gym, track or wherever you plan to work out on your workout days at the agreed upon times.
Your workouts will be much more pleasant and seem to go quicker if you have someone to talk to while working out. You will also have someone by your side to give you encouragement and to tell provide you with positive feedback as your health and fitness levels improve. They will also be relying on you to help keep them on track so be sure to comment on their progress and be constructive if they are putting in enough effort.
When weight training, you should always have a spotter there with you. Sometimes it is not always possible to find someone available, but if you have a workout partner, that problem is automatically solved.
In order to find a partner to train with, you can ask the staff at your local gym or fitness center that you attend if they could suggest other members who have goals similar to yours. Some of these establishments have bulletin boards where people leave “ads” for workout buddies. If not, you could suggest it to the staff.
Finding an existing friend, your significant other or a co-worker to be your workout buddy can be a great idea too. It can help deepen your relationship with the other person and you probably already know what strengths and weaknesses they are likely to have that will help make sure you both stay focused on your workouts.
Whether you choose to work out with a new or old friend, be sure it is someone that is serious about the health and you will both reap the rewards of your efforts and dedication. Don’t forget to celebrate each new goal you reach in your fitness plan, it will help keep you motivated to continue.
Contributed by Kareem Turner Mike George Fitness System
Every year, millions of people make New Year Resolutions promising themselves that they will get into shape and eat healthier. If this is one of your resolutions for 2010, you should remember that you can succeed and that this resolution can easily become a part of your lifestyle if done correctly. In fact, getting in shape and staying healthier will help prevent some common diseases and ailments you may suffer from later in life due to an overly sedentary lifestyle.
In order to succeed, you must plan a diet that is healthy and a diet that you can stick to all year long. Be sure not to make too many sudden and drastic changes to your diet. Instead, change one thing at a time. For example, if you wish to eat fewer carbohydrates then don't start out by totally eliminating all of the carbohydrates from your diet. Instead, stop eating potatoes and replace them with lower carbohydrate foods.
Replace your existing cooking oils with canola or olive oil and substitute fresh fruits for candy and cookies. You will also have to be sure that you are getting regular exercise. You do not have to run out and join an expensive gym. Instead, you could begin to take long walks several days a week. After a few weeks you could begin to jog instead of walk. You will find that the routine gets easier, you get healthier and you'll enjoy it more once you get used to it.
Making positive changes in your habits can have a huge impact on your health. While transitioning to a healthier you, keep in mind that taking it slow and steady has proven to be more successful for long term health benefits than making drastic, often unhealthy changes in your diet and exercise. There is nothing stopping you from becoming the fit and healthy person you want to be. Plan ahead, be consistent and be proud of each step you take in the right direction to a healthier, happier you!
During the Thanksgiving holiday, you do not have to give up all hopes of keeping your diet on track. If you stay relaxed instead of tense around the dinner table you should be able to enjoy the festivities without feeling guilty during or afterward. Besides, by keeping stress levels down, your digestive system works better.
Here are a few time proven tips for having a fun and relatively guilt free Thanksgiving.
Eat for one, not two. The number one tip that will help you with your daily food regimen as well as those special occasions that traditionally involve consuming lots of delicious foods is to eat smaller portions. Many people can’t help heaping their plates with all of their annual favorites. This is the easiest way to sabotage your health goals. By serving yourself smaller portions of your favorite dishes, you will be able to enjoy your meal without feeling bloated or guilty.
Do not rush your food. By eating slowly, you can actually focus on the flavors and textures of the foods and you will enjoy every last fork full if you follow this bit of advice. You will also be satiated sooner with less overall food intake.
Just because it's Thanksgiving does not mean that you have to overeat. Do not automatically reach for seconds, instead take the time to talk to the other people at the table and allow the food you just ate to reach its destination. If you cannot resist the temptation of seconds, then consider preparing a plate of food and sliding it into the fridge to enjoy at a later time.
Live a little. Be sure not to tell yourself that certain foods on the holiday table are forbidden due to your diet. This strategy almost always backfires and makes you reach for the food anyway. The turkey, stuffing and cranberry sauce should not be 'off-limits'.
Instead of denying yourself your favorite foods, you should instead be a bit exploratory and try some of the less familiar dishes on the table. You may find a new food sensation that may not even be fattening!
It seems that every day there is new news about the H1N1 flu virus. We are being flooded with information ranging from, where it has hit, the number of infections and casualties to what is predicted to happen next with the virus. With all of the alerts and reports being released about H1N1 on an almost daily basis, you may be wondering what you should be doing to protect yourself and your family. Fortunately, medical and healthcare professionals are providing plenty of information about what you can do about it.
The general rule of thumb to help reduce your exposure of catching any flu virus is to maintain good hygiene habits and to be aware of potential risks. With your physician's approval, you should also consider at least taking a daily multivitamin. Vitamin D and vitamin C are also good for strengthening your immune system.
You may also consider trying a regimen of other natural supplements that are known to help boost your immune system. Echinacea is one of the more popular natural supplements people use to help their overall immune system health. Echinacea has also been known to help with fatigue, indigestion and weight loss. Goldenseal and astragalus have also been reported to help immune system health.
Another good preventative measure that you can practice all year round is to keep yourself healthy and active which will help your body's natural defenses be as effective as they can be. You should incorporate regularly a workout plan where you engage in good, healthy exercises, weightlifting and cardio. Your body is designed to take care of itself as long as you take care of your body. Eating foods rich in antioxidants and immune system boosting nutrients like fruits and vegetables help you stay strong from the inside out. Staying fit will definitely help keep flu viruses like the H1N1 and other health risks at bay.
Following these guidelines and keeping your stress level low will definitely help arm you against the H1N1 virus by building up your body’s natural defenses. These preventative steps will also help you live a longer, healthier and happier life.
HighBeam Research Title: Mike George Fitness System to Offer Metabolism Measurement Program. Date: August 24, 2004 Publication: PR Newswire
CHICAGO, and SAINT PAUL, Minn., Aug. 24 /PRNewswire/ -- New Leaf Health and Fitness Products, a unit of St. Paul, Minnesota based Angeion Corporation, announced today that Mike George Fitness System is now an authorized New Leaf Health and Fitness services provider. This makes Mike George Fitness System part of an elite group of fitness clubs and training facilities able to create highly effective personalized exercise and weight loss plans based on an individual's metabolic profile.
"We're pleased to welcome Mike George Fitness System to the select group of fitness facilities that are moving exercise training into the 21st century by implementing the New Leaf metabolic assessment system. As part of the program, Mike George Fitness System had its staff complete an advanced training program on using metabolic markers to create personalized training and exercise programs. The training is nationally recognized and accredited by the American Council on Exercise (ACE)," said Terry Kapsen, New Leaf Vice President. "This proven technology really is the science behind exercise. Programs based on the New Leaf System help you achieve your weight management, fitness, and athletic performance goals according to your unique individual metabolism. Now, Mike George Fitness System's clients will know how many calories a day they can eat without gaining weight and exactly how hard to exercise to burn the most fat or to improve their fitness and endurance," continued Kapsen.
"We have been a leader in providing this technology to hospitals, clinics and elite human performance centers such as NASA and Olympic training centers worldwide for the past 25 years through our sister business, Medical Graphics Corporation. Recently, based on a series of patented innovations in technology, we have made it practical to offer this capability to leading fitness facilities and ultimately to consumers. Now that the technology is readily available and affordable, it is difficult to understand why anyone would plan an exercise or weight loss program without it. It would be like going on a trip without a map -- you could guess if you are going in the right direction but you wouldn't know for sure," Kapsen concluded.
For more information on the New Leaf programs visit http://www.newleaf-online.com/ . For information about Mike George Fitness System visit http://www.mgfsinc.com/ or call (312) 943-6700.
About New Leaf Health & Fitness Products As a unit of Angeion Corporation , New Leaf manufactures and markets a line of health and fitness products to help consumers effectively manage their weight and improve fitness. New Leaf markets its products and services primarily through personal training studios, health and fitness clubs and other types of exercise related facilities.
CONTACT: Kristen Iacarella of New Leaf, +1-651-766-3443, or Mike George of Mike George Fitness System, +1-312-943-6700
Web site: http://www.newleaf-online.com/ http://www.mgfsinc.com/
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