Fitness Topics

Where Have the Women Gong?
As National Women’s Health Week (May 10th thru May 16th) approaches, I’ve been wondering where the women have gone. It’s not that I’m in the market for new girlfriends. (I’m very happily married, and excited to be a daddy in three months.) My concern, however, is that, whenever I play sports or walk through parks, I see far fewer women participating in physical activities than in the past … and certainly far fewer women than men. Out of 30-50 players, only two or three may be women, if that many.
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The True Meaning of “Moderation”
The “Everything in Moderation” mantra is a healthy approach to living – or is it? Moderation is a relative term, dependent upon how each individual chooses to interpret it. For one person, one cookie every other day is moderation; for another, an entire box of cookies, “only once per day,” is deemed moderation. It’s the same word, but entirely different interpretations … and entirely different sets of consequences.
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Happy HEALTHYHolidays

(As appeared in the Holiday Health, 2008 issue of Healthwise magazine.)

First of all, Happy and Healthy Holidays to all! May it be joyful and as stress-free as possible. When I say joyful, however, I want to specify that it does not mean total abandonment of healthful lifestyle choices (proper nourishment and exercise). While some of you may think there is a contradiction in the phrase “Holiday Health,” what I’m referring to is balance.
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Preventing / Treating Alzheimer's Through Physical Activity
According to the Alzheimer’s Association, there are now more than 5 million Americans living with Alzheimer’s disease. This represents a 10% increase over the prior national estimate of 4.5 million. Research has long supported the view that to curtail any form of cognitive decline, including Alzheimer’s, it’s important to continually challenge the mind with new learning experiences.

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Fun in the Autumn Air

On a lighter note, October is also the month when autumn has clearly settled in, and the hot, sticky weather of summer is gone. Post-season baseball is in full swing, as is the new football season. Add to that the fact that it's election season. It's time to watch the presidential debates and the analyses of what went on and how to interpret them. So what's one to do, you ask? But of course -- Turn off the TV and go outside. More

For Smarter Children, Increase Physical Activity
(As appeared in the August/September, 2008 issue of Healthwise magazine.)
“A mind is a terrible thing to waste.” Although I was only a child when that slogan hit the airwaves, as advertised by the United Negro College Fund, those words have resonated within me ever since. It is such a profound statement for all humans to know and to remember.
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Myths On Aging
(As appeared in the June, 2008 issue of Healthwise magazine.)

Over the past 30 years, there has been a preponderance of research illustrating how regular vigorous exercise and proper nutrition can help us live longer lives with greater energy, vitality and youthfulness. Unfortunately, while we’ve gained so much knowledge, there’s been a concomitant rise in obesity and sickness resulting in a population that is aging more rapidly than its predecessors. Many factors contribute to our cultural degeneration, from fast foods and fancy coffees (over-loaded with fats and sugars), to diminishing physical activity levels. More

Spring Cleaning Workouts

(As appeared in the Spring, 2008 issue of Healthwise magazine.)
Many times, when people hear the word “exercise,” they begin to hyperventilate as they create a variety of reasons (excuses) why they shouldn’t do it. While I’m an advocate of gym workouts–because of the greater variety of exercise options and intensity variables–there is no reason why any one of us can’t burn extra calories during our daily activities. More

7 Steps to Winterize Your Workouts

(As appeared in the Winter, 2007 issue of Healthwise magazine.)
Many people tend to complain about the season they’re in. Those who complain most about the heat of summer are usually the first to complain about the cold of winter. The ideal way to view all seasons is to take note of the beauty specific to each respective season. More

Enjoy Your Holidays … and Be Fit Too
(As appeared in the Holiday, 2007 issue of Healthwise magazine.)

The holiday season is usually the most difficult time of year to adhere to a healthy lifestyle. However, there is no reason to abandon – or to avoid beginning – healthful lifestyle choices. There are day-to-day choices that can make a difference in your shape, your health, your energy – both during the holiday season and afterward. The worst way to begin the New Year, after all, is by feeling heavier and more lethargic. That’s the natural consequence, though, when healthful patterns are not maintained during a season of parties and added social commitments. More

Core Conditioning Basics
(As appeared in the Fall, 2007 issue of Healthwise magazine.)

Summer may be over, but that’s not a reason to give up on conditioning your core region. Of all the muscles of the musculo-skeletal system, the core muscles are the most important ones. The core is our center point of balance, the region where all movement and strength originate. More

DIABETES and EXERCISE
(As appeared in the Spa, 2007 issue of Healthwise magazine.)

Diabetes in America is rising precipitously! Currently, there are 20.8 million Americans with the disease, up from 17 million in 2000. and, the number is expected to double over the next two decades. Equally troubling is that type 2 diabetes is now occurring in children as young as 5. Just 15 years ago, type-2 diabetes was dubbed “adult-onset” diabetes, primarily affecting people over 50. More

Keep Resolutions Reasonable
(As appeared in the Spa, 2006 issue of Healthwise magazine.)

New Year’s celebrations are long gone. Hopefully, your resolutions are not. Some of you may already have given up on them, while others may never have even gotten started. Although failed attempts from the past may have caused you to view resolutions as a waste of time, you will find that, through proper planning, success in fulfilling resolutions is not only feasible, but much easier to attain. More

Burn Fat for a Healthy Heart
(As appeared in the Spring, 2007 issue of Healthwise magazine.)

The number one cause of death for men and women is heart disease. It is greater in number than the next five causes of death, combined. More

Strength Training and Osteoporosis
(As appeared in the Holiday, 2006 issue of Healthwise magazine.)

Osteoporosis is a disease whereby bone mineral density diminishes, causing bones to be more easily susceptible to fracture. While genetic predisposition is one variable in determining the potential for osteoporosis, it is greatly influenced by diet and activity levels. Through healthful eating and regular, vigorous physical activities, the genetic tendency for this, as well as other ailments, can be minimized. More

Breast Cancer Prevention
(As appeared in the Fall/Winter, 2006 issue of Healthwise magazine.)

More and more American women are diagnosed with breast cancer each year. There are a number of risk factors for developing this disease, many (if not most) of which are controllable. Such risk factors are based on day-to-day choices. The best preventive approach is through exercise and proper nourishment; both also help with recovery. More

Warm Weather Warm-Up
(As appeared in the Spa, 2006 issue of Healthwise magazine.)

Warmer weather is upon us. This means an increase in outdoor activities, be it jogging, cycling, in-line skating, golfing, or tennis to name a few. The first thing some will do prior to their preferred activity is warm up … which is good. However, what many inadvertently end up doing, instead, is stretch … which is not good. Confused? Let me explain. More

The Healthy Male
(As appeared in the Summer/Fall, 2006 issue of Healthwise magazine.)

More than ever before, men are concerned about their health, appearance and hygiene. One problem, however, is that with the vast volumes of information readily available, it's difficult to separate fact from fiction. So, here are some basic pointers to help you live more healthfully. More

Couples Fitness
(As appeared in the Winter, 2006 issue of Healthwise magazine.)

Too many times, what starts out as well-intentioned plans for health and fitness turn out to be simply a wish-list, with no actions to follow. For some people, sticking with an exercise program is as easy as wanting to do their own taxes. Some may even consider root canal more appealing. More

Staying Energized Through the Holidays
(As appeared in the Holiday, 2005 issue of Healthwise magazine.)
Holidays are a time for fun and celebration. The word "celebration," however, should not be misinterpreted as a ticket to the abandonment of healthful living. With a small amount of planning and a bit of determination, you can keep yourself looking and feeling good — even with the added social obligations associated with holidays. More

The Need for Family Fitness
(As appeared in the Fall, 2005 issue of Healthwise magazine.)
Excess weight for children is a serious problem that has been rising at an alarming rate. The health consequences are deadly. Diseases were once considered afflictions related to aging are now appearing in increasingly younger populations. By including physical activity as part of your regular schedule, you and your children will develop an appreciation for the joy of movement and, as a result, experience a higher quality of life. More

Shape Your Body in 6 Weeks or Less
(As appeared in the Spa (June), 2005 issue of Healthwise magazine.)
Do you want a shapelier body — in just 4 to 6 weeks? The good new is it can be done! However, since this is a relatively brief time frame within which to achieve such a goal, you'll need to be persistent and apply a 3-pronged approach. You probably already know of the second and third prongs — diet and exercise. But before discussing these two key elements, we must first consider the preliminary element — mindset. More

10 Easy Health & Grooming Tips for Men
(As appeared in the Summer (August), 2005 issue of Healthwise magazine.) Men are increasingly concerned about looking better and living healthfully. Areas to focus on include aerobics, strength training, flexibility, nutrition, skin care and tooth care. More

Exercise & Nutrition for Seniors: Myths and Misconceptions
(As appeared in the Winter, 2005 issue of Healthwise magazine.)
Chronological aging is inevitable. However, through healthful lifestyle choices, we are capable of slowing down, halting and even reversing the physiological aging process. With time and effort, we can transform ourselves into stronger, leaner, and healthier people. But first, you must banish the major myths and misconceptions concerning exercise and nutrition. More

Workouts for Seniors
The Missing Pieces
Much has been written and spoken of exercise for older populations. Yet some of the key factors needed to attain success have been ignored or overlooked. Here is a brief discussion of those key factors that older people must address in order to become stronger, fitter and healthier. More

5 Fun Outdoor Activities
(As appeared in the Spa, 2004 issue of Healthwise magazine.)
With the arrival of warmer weather comes an increased drive to be outdoors. For exercise buffs — and for sedentary couch potatoes — now is an ideal time to incorporate frequent outdoor exercise as part of a more active lifestyle. More

Strength Training Augments Aerobics and Flexibility Conditioning
For decades, cardiovascular exercising was touted as the primary, if not sole, means to attaining a healthy and shapely body. During that time, strength training--namely weight lifting--was recognized exclusively for building bulky muscles. For the general population, it was believed weight training would create bulky, non-functional muscles while decreasing flexibility. Such views are now regarded as myths, yet their negative connotations linger on. More

Whip Your Body Into Shape
(As appeared in the Spring, 2004 issue of Healthwise magazine.)
To look and feel good for the spring and summer months, you can whip your body into shape by following a few basic steps. By adhering to the four cornerstones of fitness (technique, variety, intensity and proper nourishment) you can achieve visible results in 4-6 weeks. To do so, establish a plan of action that includes both exercise and nutrition. More

The High-Protein, Low-Carb Myth
(As appeared in the 2/12/04 issue of the Daily Challenge newspaper.) Before further discussing diet plans, we all must accept the fact that there is no way to lose fat healthfully without regular, vigorous exercise. Whether for strength and muscle gain, body shaping or fat loss, diet and exercise are interrelated. For true long-range fat-loss, diets should be planned in concert with an exercise program that incorporates strength and cardiovascular exercises. In order to exercise with the intensity needed to generate results, you must fuel the body sufficiently. More

Optimize Your Workout
With aerobic, strength and flexibility training (as appeared in Holiday, 2003 issue of Healthwise magazine).
Over the last decade, numerous studies have shown that a multitude of benefits are associated with strength training. Cardiovascular conditioning, strength training and flexibility are all interrelated, yet mutually exclusive. From improved fat burning to decreases in resting blood pressure and heart rate, strength training is now recognized as a necessary component of exercise. More

Maintaining a Healthy Home
(As appeared in the Spring, 2005 issue of Healthwise magazine.)
One essential element of health many people tend to overlook is the safety of the environment they live in. By paying close attention to the health of your home, you will be better equipped to prevent a compromised immune system or disorders like asthma and lead poisoning. Two of the most significant variables to be aware of when maintaining a healthy home are lead and volatile organic compounds. More

Raising Healthier Kids
(As appeared in the Expo, 2004 issue of Healthwise magazine.)
Child obesity has become an increasingly serious problem. With proper planning, sensible eating and physical activity, this problem can be prevented/reversed. More

Choosing a Health Club
After months, or perhaps years, of contemplating joining a health club, you have finally made the decision to take that bold step. Now what? What do you seek in a health club experience and how do you get your money's worth? More

Maintain Workout Records
Keeping track of your workouts keeps you on track.
By maintaining records of your workouts, you will have a better perspective on whether or not you are attaining your goals. Such records should serve as an incentive to continue with your program and to perhaps increase the variety and/or intensity of your workouts. More

The Need For Supplementation
To consume or not to consume supplements, that is the question—at least for those seeking greater overall health. The media warns of the ill effects experienced from supplementation. While there are some that do have potentially hazardous effects on the body, many supplements are quite helpful in enhancing wellness. Like everything else in life, there are good and bad options. More

Summer Skin Care Strategies
(As appeared in the Summer, 2004 issue of Healthwise magazine.)
From cycling, rollerblading, handball and tennis to simply walking, the warmer months — and the accompanying longer, brighter hours of daylight — bring on an increased yearning for being outdoors. Being active in the outdoors can be more fun — and, in some ways, more healthful — than exercising indoors. However, one potential downside is over-exposure to the sun's intense rays. Sports enthusiasts many times get so caught up in their activities, they tend to overlook the need to protect their skin. More

Speedy Holiday Workouts
(As appeared in the Holiday, 2004 issue of Healthwise magazine.)
The holiday season is a long enough time frame to require a steady exercise program and sensible eating. Regular holiday workouts will help you to look better, help you manage stress more easily, think more clearly, feel good and enjoy the holidays more thoroughly. Here's how you can fit a fitness routine into your holidays. More

Staying Fit During Holidays
Eight Sure-Fire Steps to Beating the Holiday Bulge
With all the joys and pleasures that the holiday season brings, there is one nagging problem that is more devastating than commonly recognized - accumulating excess fat. Learn how to avoid the common mistake of sacrificing the health and fitness gains made over the past year. More