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! 

DON’T PANIC – EXERCISE WILL CALM YOU DOWN!

FRESNO PERSONAL TRAINER: DON’T PANIC – EXERCISE WILL CALM YOU DOWN! 

(FRESNO, CA July 22, 2011) – We all know that regular exercise goes a long way in preventing some deadly diseases. But did you know that it can also greatly improve our mental health and emotional well-being? 

A new study from Southern Methodist University in Dallas and the University of Vermont in Burlington shows that people who regularly work out are less likely to suffer from anxiety disorders (such as panic attacks) and depression in general.

“A severe panic attack is a frightening experience which can happen to otherwise healthy individuals,” says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA, pointing out that nearly 19 million adult Americans suffer from some kind of anxiety disorder. “They can strike anywhere, at any time, making sufferers feel very ill. That’s why it is so important to find ways to prevent these attacks from happening.” 

The new study – as well as previous research done in this area - indicates that, in many cases, high levels of physical activity can work as well as antidepressant drugs in preventing panic disorders. 

“It’s a known fact that physical fitness improves our mood and reduces anxiety,” Galassie notes. “It also improves blood flow to the brain, releases ‘feel-good’ chemicals and hormones, increases energy, lowers the stress level, helps gain confidence, and distracts from worries and negative thoughts that feed anxiety.” 

Galassie adds that people often get panic attacks because they feel they are not in control of their environment. “That’s where exercise is useful – it puts us in control of our bodies and our health,” he says. 

For best results, Galassie suggests using a combination of these workouts: 

Breathing: Many people have difficulty breathing during an anxiety attack – or feel like they are choking – so inhaling and exhaling exercises that will relax them could be incorporated into the workout program. 

Stretching: It loosens muscles that tighten and contract during stressful situations. 

Strength training: A Harvard University study once found that 10 weeks of resistance training was beneficial in alleviating symptoms of anxiety and depression. 

“Basically, any exercise that is good for your overall physical health is also good for your mental and emotional balance,” Galassie says. “If you feel you are in control of your body and are doing something positive for your health, then you are certainly on the right track.” 

CHOCOLATE MILK IS GOOD FOR YOU – DRINK TO THAT!

FRESNO PERSONAL TRAINER: CHOCOLATE MILK IS GOOD FOR YOU – DRINK TO THAT! 

(FRESNO, CA July 11, 2011) – You have just worked out and broke some sweat. Now it is time to replenish your body with a tall glass of refreshing, cold…chocolate milk. 

Surprised? Don’t be! A new University of Texas study found that low-fat chocolate milk is a great post-exercise drink. 

“After resistance training, it is very important to help the body recuperate,” says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA. “This new research confirms that chocolate milk is excellent for this purpose because it has a good carbohydrate to protein ratio, which helps replenish energy systems, as well as repair and build more muscle than traditional sports drinks.” 

This newest study comes on the heels of earlier research suggesting that ingredients in low-fat chocolate milk, such as calcium, sodium and a bit of sugar, lead to a quicker post- exercise recovery. 

What if low-fat chocolate milk is not your cup of tea? If your exercise routine is especially intense, Galassie says you might benefit from a post-workout sports drink – the ingredients included in these beverages will increase your energy level and help you recover quicker. 

Galassie stresses that while a post-training drink is important for the recovery process, so is sufficient hydration during the exercise itself. 

In fact, data from the American Council on Exercise shows that the body can lose more than a quart of water during one hour of exercise – fluids that must be replaced not only to improve the quality of your workout, reduce fatigue and muscle cramping, but also to prevent the dangers of dehydration – heat exhaustion, heat stroke and even kidney failure. 

“Therefore, drinking water during a workout - about 4 to 6 ounces for every 15-20 minutes of exercise - is essential, and even more so in the summer,” Galassie says. 

What are the best workout thirst quenchers? 

“Basically, it depends on your goals, taste, as well as the length and intensity of your sessions,” Galassie says. “However, it is wise to avoid drinks that are high in calories and sugar- you don’t want to put on weight - and certainly stay away from alcohol.” 

For best hydration, Galassie recommends: 

• Water is still the best choice for hydration, especially if weight loss is your goal and for less strenuous workouts.
   
• For high intensity, longer duration workouts, you may want to consider a sports-drink that is low in sugar and contains electrolytes.  And for those who are adventurous and open to new experiences, you may want to consider beetroot juice, this might be a refreshing alternative. A new research from Exeter University in Britain shows that, due to high nitrate levels present in this drink, it not only hydrates, but also boosts athletic performance. 

“Whatever fluids you choose, be consistent about hydration, not just during your workout but throughout the day” Galassie says. “It’s one of the simplest steps you can take to ensure a safe and effective workout and recovery period, and overall better health.” 

EXERCISE CAN PREVENT DIABETES

FRESNO PERSONAL TRAINER: EXERCISE CAN PREVENT DIABETES

(FRESNO, CA June 30, 2011) – Despite medical advances that have been made in recent years in the prevention of diabetes, a just-released study shows that the number of people suffering from this disease worldwide has more than doubled in the past 30 years.

This research demonstrates that currently 347 million people around the world have this invasive and often debilitating sickness, which can lead to heart disease, stroke, and even premature death, especially in people who have other risk factors, such as obesity.

These alarming findings should strike a chord among Americans because the incidence of diabetes in the United States is increasing twice as fast as in Western Europe, says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA.

“Official figures show that nearly 26 million people in this country have diabetes, and that number could triple in the next 40 years,” Galassie says. “That’s why it is so important to not only treat this disease but also help prevent its onset. And one of the steps should be weight loss and management.”

In fact, studies have indicated that obesity and inactivity are primary causes of type 2 diabetes: 67 percent of people diagnosed with this disease in the United States are overweight and 46 percent are obese.

Sensible diet along with a regular fitness program will be beneficial in fighting obesity and, consequently, the risk of developing diabetes, Galassie notes.

“Exercise will help control the weight and lower the blood sugar level. And by improving insulin resistance, blood pressure, as well as cholesterol and glucose levels, it will also reduce the risk of heart disease, which is common in diabetics,” he says. 

What kind of workout will help bring diabetes under control in the most effective way? “Research shows that any regular physical activity that raises the heart rate for an extended period of time, will be beneficial,” Galassie says, adding that diabetics should get their doctor’s permission before starting a diet or an exercise program.

He also notes that strength training has been proven effective in weight loss because it lowers body fat, increases the lean muscle, and burns calories more efficiently. 

Still not sure how to work out safely and effectively? “A personal trainer can show you exercises that take into account your specific needs and goals,” Galassie says.   

TAKE A STAND AGAINST SEDENTARY LIFESTYLE

FRESNO PERSONAL TRAINER: TAKE A STAND AGAINST SEDENTARY LIFESTYLE 

(FRESNO, CA June 20, 2011) – We all know that cigarettes are bad for us, but now there is new evidence showing that a sedentary lifestyle can be as detrimental to our health as smoking. 

Several other studies also found that prolonged sitting makes us more prone to heart disease – already the leading killer of Americans – as well as cancer, obesity, diabetes, and even premature death. 

“We’ve always known that sitting for long stretches of time can make us more vulnerable to serious diseases,” says John Galassie, a personal trainer at Valhalla Health Coaching in Fresno, CA. “But now these studies reveal even more bad news: that sedentary lifestyle is nearly as harmful to our health as cigarette smoking, which is the single most preventable cause of disease, disability, and death in the United States.” 

These findings are all the more alarming because they come on the heels of other recently released studies indicating that long periods of time spent sitting in our cars and offices are significant factors in the obesity epidemic sweeping the United States. According to the Centers for Disease Control and Prevention, more than two-thirds of Americans are overweight, and a third are considered obese. 

“It’s all an unfortunate chain of events: sedentary lifestyle leads to obesity, which, in turn, is a well-known factor in heart disease, diabetes, and some types of cancer,” Galassie notes.  

He points to statistics showing that 40 to 50 million Americans have sedentary jobs, which don’t allow them to get the recommended amount of at least 30 minutes of moderately intensive physical activity five days a week. “Add this to research indicating that 60 percent of Americans don’t exercise enough and over 25 percent are not active at all, and what you get is a recipe for disaster,” Galassie says. 

Since it is not always possible to avoid situations where prolonged sitting is necessary – for example, in a workplace – Galassie recommends “sneaking-in” some exercises to offset the inactivity. 

“Finding time to exercise – maybe before or after work or during the lunch hour – can literally be a real life saver,” Galassie says. 

He also suggests fitting in some “mini-workouts” into the daily work routine.  For example: 

Make a habit of taking stairs instead of the elevator –or, better yet, run up and down. If you do it several times a day, every day, it’ll add up. 

When you’re out of the office, resist the urge to take your car, especially for short distances. Walk to your destination and back quickly enough to get your heart rate up. 

After work, don’t “relax” in front of TV or the computer. “If you finally have a bit of free time, use it for some form of physical activity, not to sit around some more,” Galassie says.