WEDDED BLISS NO EXCUSE FOR SEDENTARY LIFESTYLE

FRESNO PERSONAL TRAINER: WEDDED BLISS NO EXCUSE FOR SEDENTARY LIFESTYLE 

(FRESNO, CA September 28, 2011)--Love and marriage may be good for the soul, but when it comes to physical fitness, many couples live in sickness rather than in health. 

Those are the findings of a newly released British study commissioned by the Department of Health suggesting that married people exercise much less than their single counterparts. 

"This research was carried out in England, but we see the same patterns in this country and in our state as well," says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA.  

In fact, several previous studies, including one from University of North Carolina, have shown that married couples are twice as likely to become obese due to their inactivity. 

The question is why married individuals are less physically active than singles. One of the reasons cited by the study is that, for some people, getting married and settling down means they can let themselves "go." Being in great shape may not seem as important to them anymore. 

Another reason, researchers say, is that married people lead busy lives focused on work and family obligations. "When leisure time is limited, physical fitness becomes less important; it takes a back seat," Galassie notes.  

However, no matter how hectic our lives are and how many responsibilities we juggle every day, we can still find time to fit in some exercise into our schedule, Galassie says. 

"Too often people fall into the trap of thinking that just because they are busy, they have no time to exercise. But all it takes is motivation, creativity, and planning." 

His suggestions to get busy married couples moving and shaking: 

Make fitness a priority: "Being married is no excuse for slacking off. Just because you are in a committed relationship now doesn't mean you shouldn't look and feel great," Galassie points out. 

Plan: "Schedule your workout sessions ahead of time, just as you would any other important appointment. As the saying goes, 'failing to plan is planning to fail.'" 

Include your spouse: "If you complain about the lack of quality time with your significant other, go on 'fitness dates.'  There is a great motivational aspect to exercising as a team. Ask a trainer to show you some exercises that couples can do together." 

Choose wisely: "If your time is limited, ask a fitness instructor to demonstrate the most time-efficient, structured total-body workout that includes essentials such as cardio and strength training." 

Have fun: "Don't look at exercise as a chore or a burden on your time, but as a positive, bonding experience with your partner. You will get healthier and fitter without sacrificing quality 'couple' time."

LET THE BENEFITS OF REGULAR EXERCISE GO TO YOUR HEAD!

FRESNO PERSONAL TRAINER: LET THE BENEFITS OF REGULAR EXERCISE GO TO YOUR HEAD!

(FRESNO, CA September 19, 2011) - Wednesday this week marks the annual World Alzheimer's Day, which focuses on prevention and treatment of this degenerative brain disorder that currently affects about 480,000 of California residents. 

While there is no cure at the present time, growing body of evidence suggests that physical exercise is one of the most effective ways to prevent this invasive disease, which impairs memory and thinking skills. According to the Alzheimer's Research & Prevention 
Foundation (ARPF), over five million Americans have been diagnosed with Alzheimer's so far and, because the population of the U.S. is aging, the number of cases will continue to rise. 

"Fortunately, regular physical fitness can forestall the onset of this incurable condition," says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA. He points out to the data showing that exercise reduces the risk of developing Alzheimer's disease by as much as 50 percent.

"Not only that, but regular exercise can also slow down the progression of this disease in people who have already started to develop cognitive problems," Galassie adds.

How does physical activity help prevent Alzheimer's?

"It increases oxygen-rich blood flow to the brain, encouraging the formation of new brain cells," Galassie says. "This process not only reduces the risk of Alzheimer's, but also of other mental conditions that impact our cognitive abilities, such as dementia." 

Galassie recommends including these workouts to help protect yourself from Alzheimer's: 

Cardio: Recent research from the Mayo Clinic shows that any exercise that gets the heart pumping and blood flowing to the brain may lower the risk of Alzheimer's and slow down the deterioration caused by this disease. 

Resistance: You may not think of strength training as "brain exercise," but a workout that increases overall muscle mass also helps maintain your brain health, especially when done in conjunction with cardio training. 

Balance: There is some evidence suggesting that head injuries from falls can contribute to the onset of Alzheimer's. To decrease the risk of falling, improve your stability with balance and coordination exercises. 

"Of course, the good news is that this kind of a regular fitness program has numerous other health benefits besides helping prevent Alzheimer's," Galassie adds. "It will also help protect you from heart disease, diabetes, and certain forms of cancer. So if you are not in the habit of working out, now is a great time to get a head start - no pun intended."

EXERCISE WILL EASE PAINFUL JOINTS

FRESNO PERSONAL TRAINER: EXERCISE WILL EASE PAINFUL JOINTS 

(FRESNO, CA September 8, 2011) - Research has shown that regular physical activity can help reduce pain, swelling and stiffness of arthritis. However, a new study suggests that the majority of 46 million arthritis sufferers in the United States are not getting enough - or any - exercise. 

The just-released findings from Northwestern University's Feinberg School of Medicine show that only 13 percent of men and 8 percent of women afflicted with various forms of arthritis meet federal guidelines of 2.5 hours of moderate-intensity, low-impact activity per week. 

"Either these people are not aware of benefits of physical activity, or they are afraid it will exacerbate their symptoms," says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA. "However, a well-planned exercise program will bring them a measure of comfort and relief from all the pain and stiffness." 

Galassie points out that exercise will benefit arthritis sufferers in a number of ways. "It will help maintain a normal range of movement, improve muscle strength and flexibility, and keep bones and all the tissue around them stronger," he says. 

Another major benefit of a regular exercise routine is that it will help with weight loss and maintenance. That is very important, Galassie says, because according to Centers for Disease Control and Prevention (CDC), about 66 percent of adult arthritis patients in the U.S. are overweight or obese. 

"Obesity is a known risk factor in the onset of arthritis and the subsequent deterioration of this condition," Galassie says. "That's because carrying the extra weight strains and tears the joints, so maintaining a healthy weight is a must - not only for arthritis relief, but also for prevention of heart disease and diabetes." 

This call to action is all the more pressing because CDC says that, by 2030, an estimated 67 million Americans adults will likely have some form of arthritis - 20 million more people than currently. 

For arthritis sufferers who have been inactive but want to start exercising, Galassie recommends getting their doctor's permission first. Then, ask a fitness professional to create a program especially for you, taking into account the type of arthritis you suffer from, which joints are impacted, and the amount of inflammation you have. Working with a certified trainer ensures that your program is not only effective, but also safe. 

"For example, flexibility exercises will increase your ability to move your joints through their full range. Strength training will build strong muscles that help support and protect the joints," Galassie says. "There are numerous other exercises as well that will reduce your pain and stiffness, and improve your overall fitness level at the same time."

BALANCE EXERCISE WILL KEEP YOU ON YOUR FEET

FRESNO PERSONAL TRAINER: BALANCE EXERCISE WILL KEEP YOU ON YOUR FEET  

(FRESNO, CA August 29, 2011) - If you watched the news last week you might have seen the footage of Nancy Reagan's near-fall as she walked with a group of people. The 90-year-old former First Lady stumbled, lost her balance and took a tumble, but fortunately was not hurt. 

This incident sheds light on the danger of falls - the leading cause of injury among U.S. adults aged 65 years and older - as well as on the importance of preventing those potentially serious accidents that can result in various fractures, traumas, and even death. 

"A fall can happen in a split second," says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA. "Slipping on an uneven or slippery surface, tripping over an obstacle, or even something as simple as wearing ill-fitting shoes can cause loss of balance and a tumble. It happens more often than we think." 

Fortunately, there are effective ways to avert accidental falls - and exercise is one of the best preventive measures. 

"That's perhaps the lesser-known but nevertheless very important aspect of physical fitness," says Galassie, adding that while falls are most common among older Americans, younger people often slip and fall as well. 

Which exercises are best to prevent this kind of accidents? 

"Balance training combined with strengthening and flexibility workouts will help improve your stability, agility, and coordination, making you less prone to falls and injuries," he notes. 

The following workouts will be particularly useful, Galassie says: 

Balance workouts improve stability and coordination that will keep you from falling down. 

Flexibility exercises provide balance to various muscle groups, keep the joints, tendons and ligaments supple, and give you a better range of motion. As a result, your movements  - whether walking or just doing regular chores - will be less clumsy and more coordinated. 

Strength training: As we age, our muscle mass declines and our body becomes weaker. Exercises that strengthen our muscles will make us more resistant to falls and injuries. 

An added advantage of strength training, including weight- bearing exercises, is that it will prevent bone density loss that occurs in osteoporosis. "The less brittle your bones are, the less risk there is of serious fractures," Galassie says. 

For best results, "ask your trainer to include all these workouts - while taking into account your age and fitness level - into your regular exercise routine," Galassie suggests.

TO TRIM BELLY FAT, GET SOME FAT-BUSTING EXERCISE UNDER YOUR BELT

FRESNO PERSONAL TRAINER: TO TRIM BELLY FAT, GET SOME FAT-BUSTING EXERCISE UNDER YOUR BELT

(FRESNO, CA August 18, 2011) -- As summer heat is continuing in our area, many of us try to keep cool by wearing skimpy outfits. Unfortunately, sometimes they reveal more that we care to show - for example, a "spare tire" around the middle. 

Whether we call it "muffin top," "beer belly," or - incredibly - "love handles," fact is that accumulation of fat around the midriff is no laughing matter. 

"Belly and waistline fat is not only unsightly, but it can also be harmful to our health," says John Galassie, personal trainer at Valhalla Life Coaching in Fresno, CA. 

In fact, various studies, including a recent one by the International Chair on Cardiometabolic Risk, show that excess abdominal fat increases our risk of heart disease, type 2 diabetes, hardening of the arteries, as well as various types of cancers. 

Fortunately, there are ways to reduce belly fat or - even better - eliminate it altogether, Galassie points out. "It's a matter of changing your eating habits, as well as doing specific types of exercises that deflate, rather than inflate, that 'spare tire,'" he says. 

One study published in the American Journal of Clinical Nutrition showed that people who regularly eat processed foods put three times more weight around their waistline than those who consume less refined alternatives that are rich in grains and fiber - for example brown rice instead of white.  Sugary desserts and sodas are also to be avoided. 

"A controlled-calorie diet rich in whole grains, fruits, vegetables, low-fat dairy, and lean meat or fish, combined with regular physical exercise, will not only help reduce fat deposits around the midsection, but also help you maintain a healthy overall weight," Galassie notes. 

What workouts will trim waistlines and flatten tummies most effectively? 

A study done several years ago at San Diego State University compared 13 common abdominal exercises to see which ones give best results. 

"The bicycle crunch and 'captain's chair' got top ratings for tightening major abdominal muscle groups," Galassie says. "However, there is a wide range of other exercises a fitness instructor can show you, which, if performed correctly and regularly, will tone your abs and trim the fat." 

The most important thing, Galassie adds, is to be pro-active about reducing the midsection fat deposits, "not only so you can look great, but, above all, to prevent some very serious diseases."

TO BOOST YOUR HEALTH, LET EXERCISE MUSCLE ITS WAY INTO YOUR LIFE

FRESNO PERSONAL TRAINER: TO BOOST YOUR HEALTH, LET EXERCISE MUSCLE ITS WAY INTO YOUR LIFE

(FRESNO, CA August 8, 2011) – When we think of a healthy body, we probably don’t give much thought to our muscles. But maybe we should, because a new UCLA study shows a link between increased muscle mass and a lower risk of developing type 2 diabetes.

Previous research has already found that having less body fat reduces diabetes risk, but the newest study suggests that higher muscle mass may also lessen insulin resistance, which is one of the leading causes of type 2 diabetes.

“This a very serious disease that affects nearly 26 million Americans, so anything that helps prevent or reduce its onset and incidence is certainly a positive thing,” says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA. 

Galassie adds that the benefits of muscle mass buildup go beyond its effect on diabetes: it also increases muscle strength and endurance, and lowers the risk for cardiovascular disease by improving heart and lung function. 

But that’s not all. “Strong muscles burn calories and help us maintain healthy weight, enhance bone strength, increase balance and flexibility, build stronger connective tissue, support our joints, and help our mobility,” Galassie notes. 

However, as we age, our muscle mass diminishes.  Most of us lose 3 to 5 percent of the mass per decade, and the decline increases after the age of 50.  “The consequences of the muscle mass loss can be quite dramatic,” Galassie says. “Conditions such as osteoporosis, joint pain, reduced range of motion, and backaches are not uncommon.” 

The good news is that we can build lean muscle mass at any age through strength training – also known as resistance training, which causes the muscles to contract, leading to improved tone, mass, and endurance. 

In fact, Centers for Disease Control and Prevention recommend strengthening exercises that work all the major muscle groups such as legs, hips, back, shoulders, neck, abdomen, chest, and arms at least twice a week. 

“There are many exercises that will build up muscles,” Galassie points out. “You can work them against a force – such as weights or bands – or use your own body for resistance, for example with squats, lunges, push-ups, and planks, among other workouts. There really are plenty of possibilities.” 

“Additionally, stronger muscles lead to a healthier, leaner, and more toned body,” Galassie adds. “So, the advantages of resistance training are numerous.” 

EXERCISE TO BOOST YOUR MIND IS A NO-BRAINER

FRESNO PERSONAL TRAINER: EXERCISE TO BOOST YOUR MIND IS A NO-BRAINER

(FRESNO, CA July 29, 2011) – It’s a well-known fact that fitness greatly benefits our physical health. Now a new international study shows that regular exercise is also instrumental in maintaining a healthy brain and sharp mind. 

The findings of this study, conducted by researchers in Paris and at the Harvard School of Public Health and published in the July 25 print edition of the Archives of Internal Medicine, are not exactly surprising, says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA. 

“The positive effects of exercise on our brain have been borne out by other studies,” he says. “However, this newest research not only confirms previous findings, but also adds some new ones: a strong link between regular physical fitness and lower rates of mental decline in older adults, even those who already have a history of heart disease or stroke, or at least three risk factors for those conditions.” 

What this means, Galassie notes, is that even people who are not totally healthy can still boost their brain power and significantly reduce the chance of mental impairment if they start exercising. 

“A sharper, clearer mind means a better attention span, memory, communication and motor skills, abstract reasoning and thought process in general, judgment, and decision-making ability – all the mental functions that tend to decline as we get older,” Galassie says. “All that translates into a better quality of life for much longer.”  

How does exercise help keep our brains healthy and sharp? 

There are several factors at play here, Galassie points out. 

“It helps the heart pump more blood, which carries oxygen and glucose, providing energy to all the body’s vital organs and muscles – including your brain,” he says. 

Any exercise program that boosts blood flow to and in the brain will be beneficial in keeping all our mental faculties focused and sharp, Galassie notes. 

“A brisk, fast-paced workout that gets your heart rate up will increase blood circulation to the brain, improving all the cognitive abilities as we age,” Galassie says. “There are many routines to choose from and your trainer can advise you. Just remember that the effects of a regular fitness program on your brain are – no pun intended – truly mind-boggling!