Get Your Spouse Up Off the Couch: A Study in Partners' Exercise Habits

By Andrea Scarberry

There are a lot of reasons why we do or do not exercise, and for married couples, that list of reasons multiplies along with the added responsibility to another person. An article recently posted to the NY Times "Well" Blog elaborates on this point. You can read the article in its entirety here:

http://well.blogs.nytimes.com/2015/03/18/how-to-get-your-spouse-to-exercise/?ref=health&_r=0

The article centers on a study compiled by researchers from Johns Hopkins University and other institutions, in which exercise habits of couples were observed over a number of years. According to the findings, it appears that once couples reach middle-age and beyond, their exercise habits are much more likely to begin to align. This may have something to do with the fact that many couples in this category have retired, no longer have children at home to care for, etc.

Ultimately, the message is clear: If at least one partner in a marriage can maintain a steady exercise regimen, with time, the other partner in the relationship is likely to hop on board. So, if you're a young husband/wife that can't seem to get your partner to exercise - don't give up hope just yet! Keep doing what you're doing, and eventually that good example will pay off, and hopefully rub off, on your spouse.

As a trainer at the JCC, I see a lot of couples that exercise together regularly, and others that each come in for workouts, but at different times. Not surprisingly, my observations really do align with the study - couples in middle-age and beyond make up the majority of couples that I see together in the gym regularly. This isn't to say that I never see young couples exercising together - I see this a lot too! That's the great thing about the JCC. There is quite a bit of diversity in membership and lifestyle, and as trainers, we get to see it all, and it is always inspiring! Whether it's a mom in the mid-morning with her kiddos in the childcare room, a senior couple coming in together, a single young person, or a young couple squeezing it in after a busy day, so many of our members are here making the effort, which is great to see.

As for those not exercising as often as they should - the study tells us that they just might come around eventually. Thanks for reading this week, and as always, until next time, be well.

Interval Training: It Doesn't Have to be Hard

By Andrea Scarberry

Interval training is getting a lot of buzz in the fitness industry right now. High-Intensity Interval Training (HIIT) is hugely popular among trainers, group classes and fitness aficionados, and here's why. HIIT is a form of training that involves short bursts, or intervals, (usually anywhere from 30 seconds to 1 minute) of high-intensity work paired with short rest periods. The benefits are abundant. When you're short on time, a 15-minute HIIT-style workout can achieve more than an entire hour spent in steady-state cardio (working on a treadmill, elliptical, etc.) HIIT revs your metabolism, and your body will be on track to burn more fat and calories during and for the 24-hour period after your workout. HIIT workouts push you into an anaerobic state (breathing heavily, making it difficult to talk), strengthening your heart and improving your capacity to handle cardiovascular work. The list goes on. All of this to say: HIIT isn't for everyone.

Maybe you're a senior looking for a safe and effective way to get into, or stay in, shape. Maybe you have health concerns that limit the intensity of your workouts. Or, maybe you just plain don't enjoy being winded. This article from the NY Times "Well" Blog may just be the answer to your prayers:

http://well.blogs.nytimes.com/2015/02/19/walk-hard-walk-easy-repeat/?ref=health&_r=0

In a nutshell, the article outlines a study conducted in Japan a decade ago that followed two groups of participants: One group of steady-state walkers, and one group of interval walkers, all in the middle-aged to senior population. After five months, it was found that the steady-state group had barely improved fitness or health levels at all, while the group on the interval program had significantly improved aerobic fitness, leg strength and blood-pressure readings.

The article goes on to talk about the most recent study performed by the same group, which reports that almost 70% of the participants from the original study have continued to actively follow their interval-walking regimen and have maintained or continued to improve health gains. This seems to suggest that this type of gentle interval-style training is easy and highly possible for the majority of the population to maintain, making it less likely that someone following a similar program would "fall off the wagon."

Interval training doesn't have to be scary, nor is it something reserved only for those with elite levels of physical fitness. It can benefit anyone, and can be performed in a number of ways. Like the sound of simply taking a walk? Take advantage of the indoor track at the JCC, or hop on a treadmill if you'd like to regulate your interval speeds a little more accurately.

And for those of you looking for an interval-style challenge, the JCC has a lot to offer in the way of HIIT workouts as well. One great option starting soon is the Tabata: SHREDDED program, which will begin March 10th. This class is 6 weeks and meets every Tuesday and Thursday morning from 6-6:35 a.m. Cost: $80 member, $100 non-members. See the membership office or visit our website at www.jccabq.org for more information or to register today!

Thanks for checking in on this week's edition of Trainer Talk, and until next time, be well.

Mindfulness Exercises Shown to Benefit Children Both Socially and Academically

by Andrea Scarberry

This article popped up on TIME.com a couple weeks back:

Mindfulness Exercises Improve Kids’ Math Scores

http://time.com/3682311/mindfulness-math/

The article talks about a study that recently took place in 4th and 5th grade classrooms in British Columbia, comparing a standard "social responsibility" program already used in Canadian public schools to a new program that promotes social and emotional learning - peppered with mindfulness and kindness exercises - called MindUP. Across the board, positive results pointed heavily toward the children participating in the mindfulness program.

Although this particular study was based on mindfulness activities performed in an academic setting, it seems pretty clear that these types of activities could potentially benefit children in many other settings and situations as well.

Tying right into this story, the JCC's Yoga for Kids program just started up this past weekend. Yoga classes are being offered for children in two different age groups; Tiny Tyke Yogis (2.5-5 years old) and Junior Yogis (6-12 years old). Straight from the Yoga for Kids flier: "Tiny Tyke and Junior Yogis will integrate physical yoga postures, mindfulness activities and social skill games to engage their mind, body and souls. They will be empowered to respect and honor their health and well-being while developing skills for emotional intelligence, communication and self-control all in a calm and productive environment."

From a personal standpoint, I have only good things to say, after bringing my 2.5 year old daughter to the first class this past Sunday. With one instructor and a room full of toddlers and very young children, I was skeptical to say the least. Imagine my pleasant surprise when, about five minutes in, I peeked through the window and saw all those tiny bodies flowing through yoga poses alongside the instructor!

I really do think that this class will benefit the kiddos physically and socially, and maybe even emotionally. Most young children are propping themselves into yoga poses the moment they become mobile - whether they (and we!) know it or not. It just made sense to let her give it a try- and it definitely didn't hurt seeing the big smile on her face, and hearing about how much fun she had afterward.

This session's classes filled up quickly, which is great! The Tiny Tyke Yogis class is full, and currently closed to new registrants, but there are still a few spots left in the Junior Yogis class if you are interested in getting your child registered. Based on the interest and success that this new JCC program has already received, you can expect for classes like this to be offered again in the future. Until next time, be well.

Stay on Track this Holiday Season: The JCC's Susanna Pier Shares Her Holiday Survival Guide

By Andrea Scarberry

Sticking to a solid routine during the holiday season can be tough - there is extra shopping and planning, gatherings with family and friends, and of course, a plethora of delicious and tempting eats and treats. It's no wonder that so many of us struggle with our fitness and nutrition goals over the course of the holidays! Here to help is the JCC's own Susanna Pier.

As the JCC's Director of Fitness and Wellness, Susanna holds a bachelor's degree in Exercise Science and a two-year post bachelor's in Physical Education. She is an NASM Certified Personal Trainer and Level 1 USA track and field coach. She is originally from Finland, and came to the U.S. to attend college on a full track scholarship through the University of New Mexico, where she competed in Heptathlon & Triple Jump. Fast forward to the present: Susanna knows a thing or two about the stresses of the holidays. As a busy working mother of three little ones with a passion for fitness and staying in shape, she has some great words of advice as to how your health and fitness goals can "survive," and even thrive, this holiday season.

Question: There is a lot of buzz out there about holiday weight gain. Does the average person really gain over the holidays, and if so, is it significant?

Susanna: There is a lot of information circulating on this topic, but from the actual studies that I looked at, the average American gains 1-5 lbs. between Thanksgiving and New Years, and those that are overweight typically gain an additional 5-6 lbs. during that time frame. I think you could probably assume that Halloween plays a role in those numbers, too, with all the treats consumed during the month of October and beyond. Now, you look at those weight gain numbers and say, "What's the big deal?" One or two pounds - who cares, right? Well, when the number one goal in the new year is inevitably to "lose weight," that's one or two extra pounds people are adding to a number of pounds they already wanted to get rid of, so it does add up. I was also surprised to learn that most people that do gain over the holidays don't typically end up dropping those extra pounds, which isn't a huge deal in the short term, but think about how that adds up over the course of 20 or 30 years if the same patterns recur year after year.

The information surrounding holiday weight gain is pretty clear: it's common, and many times those pounds stick with us for the long haul. Here are some tips that Susanna has compiled to help you avoid falling victim to holiday weight gain this year.

Don't focus on losing weight. May sound counter-productive, right? Well, during the holiday season, it's not! The holidays are stressful for many as it is - it's not worth obsessing over the number on the scale. Instead, aim to maintain your current weight, which can be easily achieved by keeping up with regularly scheduled workouts and possibly adding one extra workout per week to account for the holiday treats you'll most likely be indulging in.

Enjoy treats, but don't over-indulge. The holidays bring with them lots of goodies. If you enjoy the gravies, breads, cookies and pies, don't deprive yourself! Allow yourself to enjoy all the things you love about the holidays, even the food - Just don't go overboard. Some great tips to avoid over-indulgence of sweets and treats:

• Don't go to a party starving. Eat something healthy before you leave the house so that you're satisfied but not stuffed. That way you can still nibble on the things that look good at the party without overdoing it on all the calorie-ridden dishes.
• Drink more water. A study regarding water consumption showed that people who drank two cups of water before each meal but didn't make any other changes to diet or lifestyle lost an average of 40% more weight than those who didn't drink the water before a meal. Water helps to fill you up, and staying well hydrated keeps your hunger sensors (and everything else!) working properly. It is recommended that we drink 1/2 of our body weight in ounces of water each day, so grab your favorite cup and drink up!
• Focus on the holiday, not the food. At a holiday gathering, sure there's always food, but there is also usually family or friends, decorations, and much more to enjoy. Instead of hovering near the goodies all night, try to soak up your surroundings and enjoy conversations with those you love - you might just find that chatting with Grandma was a lot more important and enjoyable than that fourth cookie you could have eaten.
• Utilize your freezer. Inevitably, throughout the course of the holidays we tend to accumulate a mountain of goodies at home. Chocolates from co-workers, cookies from neighbors, your aunt's famous fudge... it all adds up. Don't feel like you have to eat it all over the course of a week, or even worse - throw it away! Wrap things in individual portions and stick them in the freezer. That way, when you're craving something sweet, you can pull out a small treat and enjoy it without going overboard. Added bonus: that awesome fudge might just last you through the end of February!

 As for getting the most out of your workouts, Susanna has some tried and true advice in that department as well. "Losing weight (or maintaining over the holidays) is not all about the cardio. People are easily fooled by the 'fat-burning mode' on cardio machines. You're actually more likely to burn more calories by doing a shorter and more intense form of cardio than many of the weight-loss modes on machines have to offer. It's also so important not to write off the importance of strength training. Muscle is metabolically active tissue, which means that it helps our metabolism - so the more muscle you have, the harder your metabolism is going to work for you," Susanna says.

Susanna left me with one last piece of advice: "Most people have the 'diet starts tomorrow' mindset when it comes to losing weight. Completely blowing off your health and fitness goals over the next couple of months will make January's resolutions that much harder to achieve, so don't wait! Start now."

With Susanna's tips for staying on track this over the holidays, we hope that you are as prepared as you can be to maintain a healthy and active lifestyle over the next couple of months. If you'd like to kick up your fitness routine an extra notch this holiday season, there are more ways than one to get involved! If you are interested in working with Susanna, please see the membership office and get some one-on-one personal training with one of the best. We are also offering a trainer-led "Holiday Survival Bootcamp," coming at the end of November. To build on these goals into the new year, keep an eye out for additional fitness programming, including a fun new contest in our group fitness department called "Project Maintain," and in February, our ever-popular trainer-led "Skinny Jeans Challenge."

Thank you for reading, and have a happy and healthy week ahead!

The Importance of Core and Stability Training: A Chat with NASM CPT Chris Blackwell

By Andrea Scarberry

I recently sat down with Chris Blackwell, one of the JCC's own NASM certified personal trainers. Growing up, Chris was big into sports, and played everything under the sun, including football, basketball, baseball and tennis. Once he graduated, he was active in the Marine Corps for 22 years. Chris got involved with the fitness programs there, and ended up in charge of the Weight Control Remedial Program during the last half of his career with the Marines. In this role, he helped others to achieve a healthy level of weight and physical fitness, and realized it was something that he enjoyed and wanted to continue once his career with the Marines came to an end. In the last couple of years he spent with the Marine Corps, Chris started scouting training positions at gyms, got certified as a trainer through the NASM CPT program, and eventually got a position as a trainer.

Since his initial certification as a trainer, Chris has achieved multiple additional training accolades: He is also certified in Corrective Exercise, Senior Fitness, Performance Enhancement and Golf Fitness. Aside from offering one-on-one and group personal training at the JCC, Chris has spearheaded or been involved with several of the other fitness programs offered to the community. These include Urban Warrior (a military style training course), Pickleball, Body for Life and Team Lean.

Chris is a firm believer that anyone and everyone can benefit from good core strength and stability, and these are his starting points with all of his clients, from athletes to seniors. Chris follows the NASM model of training: Stability, Strength, and Power. Once good stability has been achieved, all the rest will follow.

"In my experience, people come to trainers wanting something, whether it be to get fit, lose weight, increase athletic performance, etc. A good majority of people seeking out a trainer for the first time often don't realize that they can have major issues with muscle imbalances and stability. I have guys that come to me, and all they want to do is to lift 300 lbs., but they don't realize the importance of good posture, core strength and stability and how all of those things play in to lifting heavy," Chris said.

Chris went on to explain that injury is much more common among people who jump into programs too quickly, or want to lift too much too soon. Starting with the basics is key, and having the patience and dedication to focus on things like stability, joint movement and core strength can give an athlete just the edge they are looking for.

"Young athletes always want these three things: to be stronger, faster and more powerful. At first they wonder why I have them doing basic balancing exercises, but after a few weeks, when they are pivoting more quickly, jumping higher and running faster, it all starts to make sense," Chris said. "If you think about it, in almost any sport, you are on only one foot most of the time. Take soccer: you're running, shifting the weight from foot to foot, keeping control of the ball, planting a foot to kick, etc. If you have good strength and stability, you're going to be light on your feet, making sharp movements and getting the job done. If you don't have those things, one side of your body could be compensating for an imbalance you have somewhere else. You have that heightened chance of rolling an ankle when you step on some uneven grass, causing you to lose precious seconds of ball control, and you might possibly even injure yourself in the process."

To challenge and improve stability, Chris recommends starting with an unstable but safe surface. This will vary depending on age and ability. Creating an unstable environment for an athlete is a lot different from creating an unstable environment for a senior - athletes may start with a balance disc or BOSU Ball, while a senior may start with something as simple as trying to lift a foot off the ground without holding on to anything.

Chris also talked a bit about exercise choices. "When you are working out, learn what you're doing and why you're doing it. I see a lot of people in the gym jumping from machine to machine, exercise to exercise, with no rhyme or reason as to why they are doing what they're doing. The only way to get the most out of a workout is to know a little something about how to pair exercises, and how to execute proper form. Form, technique and tempo - These are the three most important things to understand about any exercise before you attempt it."

One last point Chris touched on was posture. Good core strength and corrective exercise training can only do so much for our poor posture. Chris says posture is more mental than anything - the more you think about sitting and standing up straight throughout the course of the day, the better your posture will be.

Chris is at the JCC most mornings, and is available for consultations and personal training sessions. If you are interested in working with Chris, visit the membership office and set up an appointment with him! I hope you enjoyed my chat with this incredibly experienced and knowledgeable trainer, and until next time, have a happy and healthy week ahead!