A recent poll was taken in 24 countries based on 4 categories:

1. Television watching
2. Internet Use
3. Aversion to Playing Sports
4. Calories per day

Among these four categories America ranked first in calories per day and television watching placing us at the top the charts for the“LAZIEST COUNTRY IN THE WORLD.”

It saddens me to know that with all of the privileges people think they deserve as far as cheaper health care, insurance, etc… That a great majority of you are so unwilling to put in the effort to make your lives a little bit healthier. Staying active increases your chances to avoid illness and live a longer more plentiful lifestyle.America has made it far too easy to not be proactive in our lives.

Atrophy: A wasting or decrease in size of a body organ, tissue, or part owing to disease, injury, or lack of use: A wasting away, deterioration, or diminution.

Atrophy is apparent in a great majority of Americans and as we grow older it becomes more difficult to avoid. Every year that we prolong taking any action towards improving our physical activity levels makes it that much harder to gain back the body that we may have had in our early 20’s.

“Lean muscle mass and bone typically decrease, while body fat increases.”(Maintaining Muscle)This can be avoided by committing to daily exercise routines (minimum of 20 minutes, 3 days a week).However some forms of atrophy cannot be avoided for example if it is neuromuscular disease.

Wouldn’t you rather see your family grow healthy and strong together, rather than grow into the couch or recliner in front of the TV?

Today I’m not going to talk about exercise equipment, methods or techniques.  I am, however, going to approach the topic of pretenders and achievers.  Anybody can go to the gym and all of us can say that we are going to get in shape for an upcoming event or season.  But only a very small portion of us will actually fulfill these “goals” and as unfortunate as that seems it’s far too true.  Those who reach said “goals” are your achievers and the rest of us are merely pretenders. We are pretenders because we are the people with high hopes and aspirations of making a change in our lives and maybe we do go out and purchase a gym membership or work with a personal trainer, but we all know that only lasts for about the first week.  We look for every excuse in the book: I’m too sore, I had other plans, I’ll Go Later or I FORGOT!

Well, lucky for us the gym is open all day and I know for a fact that most personal trainers will work with your schedule if given proper notice.  So that eliminates 3 VERY BIG excuses!  Pretenders find reasons to fail and achievers use failure as motivation.

Success consists of going from failure to failure without loss of enthusiasm.  ~Winston Churchill

Achievers have the will and the desire to persevere beyond any excuse and over all odds.  Those who strive to achieve their goals look for alternate routes when provided with an obstacle and have the mental fortitude to say to themselves “If I quit here, I’ll never get where I want to be.” Everything you have to do in order to become successful is well worth your time.  The question is,  is it within you!

  Having said that, it’s time for “the pretenders” to wake up and smell the coffee!  TAKE ACTION!  The boat is leaving the marina and “the achievers” are at the helm.  It’s not too late to jump on board and take your fitness goals to a new level of success.

Best of Luck!

Derek Hummel

In today’s world a chiseled physique and an ultra-skinny body have become the most sought after looks in America.  Everyday in the media you see men and women with bodies of gods and goddesses giving a false sense of reality to people all over the nation.  Now, I am not saying that you can’t have a body like those that you see on T.V. but I am saying that those people who are on television follow strict diets and workout regimens, and not mention they’re paid to look great!

Unfortunately, people today who think that the only way to get the results that they are looking for is to workout for hours upon hours at a time and tend to neglect the necessary nutrition and rest needed to accomplish such results.  I am talking about “overtraining”, a syndrome that can have severe adverse effects on not only the physical aspect of the body but the psychological aspect as well.

Working out is a great way to stay active and in shape, however, it can be come an addiction.  It is great that you’re committed to your health but too much exercise can be a bad thing.  Women are especially susceptible to exercise addiction.

Now, you’re probably thinking this only effects athletes and bodybuilders but that is not the case, over training effects everyone.  Especially in women, too much training and too little rest has been known to increase the chances of osteoporosis due to decreased levels in estrogen from missed menstrual cycles.  So be sure to take a look at the list of signs and symptoms of overtraining in order to help you prevent overtraining syndrome.

Warning Signs of Overtraining

*Listed below are the warning signs of overtraining:

-Persistent soreness and stiffness in the muscles, joints and tendons.

-Heavy – legs.

-Loss of interest in training.

-Nervousness – a heightened state

-Depression – humour is lacking

-A “I don’t care” attitude.

-Inability to relax – linked to nervousness

-A drop in academic or work performance – inability to focus

-Body Warning Signs – body does not feel the same

-Headaches – an increase in headaches

-Loss of appetite – food ain’t fun

-Unexplained drop in athletic performance – no go zone

-Fatigue and sluggishness – it ain’t easy anymore

-Drop in body weight – mass associated to overtraining

-Swelling of lymph nodes in the neck, groin, and armpit.

-Constipation or diarrhea – body functioning impaired

-Absence of menstruation – weight plays a factor

Overtraining syndrome is serious and if the proper steps are not taking to prevent or change the effects of this you may be at risk to future injuries and negative progress in your fitness goals.  If you notice signs of overtraining it is time to get some much needed rest and make some changes to your workout regimen.  Exercise is great, but your safety is the most important.

BEST OF LUCK!

Guest Blog Written By: Derek Hummel

For the majority of the people who venture into the fitness world, when they think “ABS”, the first thing that comes to mind are “crunches.”  Yes, crunches do have their benefits, if all you want to work is the upper part of your mid-section and are looking for that not so impressive “4-pack.”  With incredible advances that have been made in the fitness industry, your basic crunch has more or less gone by the wayside.

Today, fitness professionals everywhere are coming up with new ways and modifying old ways of activating and stimulating your “core” or “midsection.”  (By “core” we mean not only your abdominal but also your low back muscles which are vital in spine support and keeping “us” standing upright.)  Thus, increasing your chances of transforming a once mediocre looking stomach to a jaw dropping, carved from stone, 6-pack.  These methods that I am talking about involve several exercises performed on the “Swiss ball.”

The Swiss ball is highly versatile and an inexpensive piece of equipment that can transform a simple workout that involves little effort, aside from lifting the weight, into a total body effort that forces you to activate muscles that you wouldn’t normally use while performing the same exercise on a bench.  Exercises that can be performed on a Swiss ball vary from beginner to expert.  I recommend that if you have never used a Swiss ball in your exercises before that you begin at a lower level of difficulty until you are able to strengthen the muscles necessary to perform these exercises correctly using proper form and technique.

By using the Swiss ball in your workouts you will notice increases in core strength thus allowing you to perform other exercises such as squats and bench press with greater ease with dramatic increases in overall strength.  Take a look at a great video to help you learn more about this incredible fitness tool.

HEY YOU! YEAH, YOU!

How do you get ready for a workout?  Wait, let me guess.  I bet you are the stereotypical person who does a few leg stretches here and there, maybe a few toe touches, and possibly finds a way to stretch your arms and chest.  Am I right?  Well, if I am right, then this is for YOU!

Today, the topic of stretching has become rather controversial in the fitness and sporting industry.  There are several ways to stretch and there are certain stretches that should be performed before and after fitness and recreational activities that can reduce the risk of injury and promote muscle functionality, flexibility, and stability.  The methods of stretching that I will be covering here are: static stretching (most common), dynamic stretching, and self myofascial release treatment or SMRT.

Static Stretching: Static stretching is by far the most commonly used form of stretching before and after exercise and the style of stretching that I am sure the majority of you who answered “yes” to the questions in the opening paragraph use.  Reason being for this, is that from a young age we are trained to believe that this is the most appropriate way to prepare our bodies for physical activity.  However, recent studies have shown that static stretching in fact does not prepare your body’s muscles for what it is about to endure but actually weakens them.  I am not saying that static stretching cant be done nor should it, but there is an appropriate time and that is after your workout.  Performing this method of stretching afterwards can actually increase your recovery time by assisting in the release of lactic acid build up in your muscles (ie. muscle soreness) and prevent delayed onset muscle soreness or DOMS.

Dynamic Stretching:  Dynamic Stretching is a style of stretching that most athletes perform to prepare their bodies for physical activity, this method promotes blood flow to the muscles sending a signal that says “hey get ready we’re about to do some work!”  This active style of stretching is a great way to “loosen up” but actually you aren’t getting loose entirely, you are warming up, which is why dynamic stretching is becoming more and more popular with fitness professionals and physical therapists.

Self Myofascial Release Treatment:  SMRT or Self Myofascial Release Treatment is quickly becoming the most sought after method of pre-workout treatment for athletes of all levels.  This method isn’t so much a style of stretching as it is a massage that conditions the connective tissue around your muscles called fascia.  SMRT is performed using a foam roll (foam rolls very in firmness and should be adjusted accordingly to muscle tension) that is rolled over the areas of the body that tend to be the tightest, but it can and should be used over the whole body.  With this, it is best to concentrate on the muscles that you would be working that particular day.  This massage is painful yet therapeutic but has shown signs that when performed correctly it may help prevent potential injuries and increase muscle function.

Having said all of that, where are you now?  If you ask your fitness professional I am sure the majority of you will here that static stretching should still be done before you workout as long as you “warm up.”  Why not, perform a method of active stretching that that allows you to get blood flow to the areas necessary while “loosening up.”  Try dynamic stretching, you will be more ready for your workout and decrease future risk of injury and it doesn’t take a lot of time.  And for those of you who are feeling adventurous and can endure a little pain that feels great after, ask your fitness instructor or trainer to show you some simple foam roll techniques (most gyms have these available, if not they can be purchased with instructional DVD for around $30) and immediately notice an increased range of motion and overall flexibility.

Best of Luck!

Guest Blog Written by: Derek Hummel

In the Midwest we deal with every season and the change each of them brings.  I like to think those of us that deal with mother nature’s constant change are the toughest of tough.  Let’s be realistic about this, here in the Midwest we really only get four months every year to enjoy the simple pleasures of great outdoor weather, and when those four months come around you need to challenge your fitness and have some fun!!!!

When spring kicks into gear you need to create some new goals.  For myself, this consists of finding a new challenge for me to conquer.  Three years ago I ran “Ice Box Canyon” in Las Vegas, Nevada; it was a 10 mile run through a jagged canyon filled with massive rocks, I did have to do a little rock climbing as well.  It was incredible to say the least, I can’t wait to go back!  This year I have set my sights on “Kite Surfing”, you want to talk about something that looks challenging and fun, well this is it!  I will be sure to let you know how it goes.

Each one of us has this burning desire to do something different , call it your “ultra ego” or just the burning desire to take some risk, it makes no difference!  The bottom line is that you want something to look forward to, right?!!!!!  Well one of the best things you can do to feed that passion is to find something to prepare for, something challenging.  For some that might be a Half Marathon, a state wide bike ride like Ragbrai, learning to surf in the pacific or climbing to the top of “Pikes Peak”.  The options are endless if you really think about it.   

There are also some great local events in the area to keep you focused on your fitness as well.  One in particular that is very new to the Omaha area is called “Scavenger Dash” .  I like to call it “an adventure race with a twist”!  I recently called up the master mind behind this event to find out more about this event and it sounds like a blast!  

Listen to my call with Rick Eastman, creator of Scavengerdash.com 

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I have been telling you about how you need shorten your workout and increase your intensity to be successful in the gym.  Some of you think I am crazy, well I’ve got news for you!!!  I’m not crazy!  This rage I have been talking about is ground breaking and very powerful, in fact, it is sweeping the nation and some of the most highly influential fitness trainers in the country are getting on board.  The single biggest objective in fitness is to produce results!  It’s black and white folks, you get results from your program or you don’t.  Then you also have the time factor, how long do you have to spend working out before you see results?  This is the one major factor we all forget about, it’s all about INTENSITY!  

While I was at a conference in Seattle, Washington, I had the opportunity to meet one of the most fascinating fitness professionals in the country.  His name is Luke Wold and he is this extreme trainer that does everything on the edge.  He brings this sense of passion and enthusiasm to the fitness industry unlike anyone I’ve ever known.  When this guy walks in the room and starts talking you can’t help but listen.  Last week I was lucky enough to get Luke on the phone to tell me a little bit about how he helps tons of people lose the weight and tone up.  There is one thing he and I have in common - Intensity!  Luke tells us that intensity in your workouts is kind of like the movie, “The Wizard of OZ,” one minute your watching a black and white film and the next minute it’s in color.  I know it’s kind of a bizarre way of looking things but it’s true.  The results are that shocking!

You have got to listen to my call with one of the best trainers in Nevada (Luke Wold) to find out why high intensity training is the wave of the future.

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If you watched the television program called 20/20 the other night, you would of heard about a women named Alice Waters.  This women has single handedly started what is known as the “Slow Food” movement in this country.  From my research she has been at this for nearly the last ten years and she is relentless.  She has even made several requests to have a garden put in at the White House.  She is not shy about how she handles her business.  She says, “By now it is generally conceded that the food we eat could actually be making us sick, but we still haven’t acknowledged the full consequences–environmental, political, cultural, social and ethical–of our national diet.”

For the last seven years I have taught  for Metro Community College as a faculty professor in their Physical Education Department.  We recently discussed the power of food in this country and how the fast food movement has literally shaped our society over the last 40 years.  It is my personal belief that the fast food movement is responsible for nearly everything related to heart disease, the diabetes epidemic, and childhood obesity.  

In the last couple of years obesity has overtaken smoking as the number one preventable cause of death in the United States.  Did you know that 1 in 3 children born today will be diagnosed with Type II Diabetes, and 30% of all children under the age of 14 are considered overweight or obese?  Just more “food” for thought!

I recently talked to some of my clientele about Time vs. Intensity when it comes to exercise.  It is something you all need to hear.  The Surgeon General recommends that we perform 60 minutes of exercise everyday.  The question is what does that really do for us?  For some it may do a whole lot and for others very little.  This so called 60 minute time frame at a moderate level is supposed to be necessary to prevent weight gain.  

Here’s the kicker on this whole theory, time isn’t the answer!  I think we can all agree that 60 minutes isn’t to much to ask for when considering your health, unless you have to stay late at the office, pick up the kids, feed the kids, take the kids to soccer, do some laundry, study for a final, work a second job, work a third job, and possibly have a life.  Do you see where I am going with this?  Do we all need 60 minutes?  Yes we do!  But what if 60 minutes doesn’t work?  Does that mean we are destined to gain weight?  

What if I told you could do 30 minutes of exercise and have better results than a 60 minute routine?  Would you believe me?  Well you should because it’s true.  If you simply increase the intensity of your workouts, you can have equal or greater results then your 60 minute routine.  

Take a world class track and field sprinter for example, they are lean and toned, right?  But how can this be right?  They don’t workout based on long term calorie burn and heart rate.  They generally don’t jog for sixty minutes straight, ever……..  Instead – their regimen consists of sprint interval training ranging from 30 seconds to 2 minutes.  Short bursts of exercise followed by short rest intervals.  A massive burn in calories broken up into smaller segments of caloric expenditure.  The most interesting thing about “high intensity training” is the sustained heart rate after the fact.  The more intense you train the more muscle you build, thus resulting in a higher metabolism.  

Get your mind off the time and focus on intensity……  You are sure to see greater results!

One of my Favorite shows is CSI, you can guarantee I have seen almost every episode.  One reason I got into the show was because when I lived in Las Vegas for a short stint the local authorities told me that many of their shows were loosely based on actual crimes that had happened in Las Vegas.  Kind of scary huh?

More then anything the show just captivates me on how each clue is connected to the crime.   The littlest thing that I would have missed, they found it.  Yes, I know it is often far fetched but you have to admit that it is very interesting.   Let the truth be known that I would be a terrible CSI agent, the bad guy would always get away with murder.   But if there was ever a NSI (Nutritional Scene Investigator) then I would be the right man for the job. Nutrition unlike crime is very easy to solve, it’s all about the clues.  The difference with nutrition is there really aren’t any clues, instead it’s more like dead giveaways.

Let me give you my four dead giveaway clues to nutritional success.  The next time you go to the grocery store write these on the top of your grocery list, it will make you more conscious about the foods you choose to eat.

1.  Who made it?  If it’s “man made” then you need to investigate the ingredients.  There is a good chance it is processed.

2.  Make sure it says 100% whole grain.  Compare the complex carbohydrates to the sugar content.   You want to look at the carbohydrate to sugar ratio.   If they are both equal or the sugar is higher then there is a good chance it is not 100% whole grain.  Good carbohydrates have nearly no surgars at all and are generally higher in fiber.

3.  Protein:  Compare the protein content to the fat content on every item(you are looking for high protein and low fat, you want lean meat not lean fat, right?).  You must make sure your protein is high and the fat is low, if it’s not at least 90% lean put it back (this goes for all protein not just beef). Remember, the higher the fat the higher the calories.

4.  Frozen is only good for fruits and vegetables.  I love frozen fruit and vegi’s because they keep longer and still retain their nutritional value.  Generally anything else in that isle is going to be high in sodium and/or fat.  Know what you are going into the frozen section for and then get out, if you don’t you may be surprised at how tempting it can really be.  

Happy Shopping, and remember to think healthy!