Focus Archives

Awsome Abs

The abdominal region is an area of concern for many people for two reasons: first, many people accumulate excess fat in the abdominal region; second, rumor has it there is an exercise that will flatten the abdominal muscles. Although related, these are two separate issues. First off, let's talk about fat accumulation. There is an image in people's minds of a sagging, perhaps pregnant looking abdominal muscle that is simply "out of shape." If this were true we would have some serious postural problems and would not be able move in an efficient manner. The abdominal muscles work to stabilize our bodies so that we can sit, stand and move around. The abdominal muscles, like any other muscle group, are always stretched tightly from bone to bone and do not sag or droop no matter how out of shape you are. Most of us already have "toned" abdominal muscles; but, for most people, knowing the muscle has tone is not enough. Seeing is believing and we want to see those awesome "six-pack" abs, which brings us to our second issue.

Some fitness magazines and TV advertisements lead us to believe that the key to awesome abs is in doing a specific exercise or in the purchase of a specialized gadget. This is one of the biggest myths in the fitness industry. The truth is, sit-ups don't flatten your abs. Let me say it again, sit ups don't work. Isolated abdominal training exercises will not change the look of the abdominal region because the muscle is not the problem. The problem, as stated earlier is excess body fat. Genetics is the determining factor in fat storage locations, not specific exercises or the lack there-of. Muscle and fat are two separate physiological systems in the body. Sit-ups will strengthen the abdominal muscle, but the fat in that area is just along for the ride and will remain unchanged. Fat cannot be toned, tightened, flattened or firmed; fat is not a muscle group. Although it is not what you might expect, there IS something you can do to help you see your awesome abs.

By now, we have established the fact that we all have "toned" abdominal muscles; they are just hiding under a layer of fat. In order to visually see the muscle we have to lose the excess body fat that is covering it up. Fat loss requires a caloric reduction that can be accomplished in one or two ways: 1) burning calories through activity, preferably cardiovascular "cardio" exercise and/or, 2) reducing the amount of calories you eat, eating less, or making better food choices. Talk to a fitness professional to have your body composition tested, this will give you an estimation of the amount of lean mass (muscle) and fat mass in your body. Once you know your body composition, now you can set some goals and be on your way to uncovering your own awesome abs.

Ali Waelchli

Focus on Food

‘Tis the season to eat, drink and be merry, but the party is over in January when it is New Year’s resolution time again. The typical American gains an average of two pounds over the holiday season from Thanksgiving to New Year’s. That means we consume an additional 7,000 calories above and beyond our basic daily needs. You don’t want be a statistic, but you still want to have fun, right? You don’t have to sacrifice all of those fun holiday treats if you follow some simple common sense rules. Avoiding the "holiday bulge" can be as easy as ABC.

Activity. Let’s face it, we all know we are going to be eating some extra calories, so how about adding some extra activity. Whenever your body is in motion it is burning calories. Tips for increasing activity.
Balance. Avoiding snacks during the holiday season is an extra challenge. If you want to enjoy some holiday treats without guilt you should try to cut some calories elsewhere in your diet. The key is to balance out your caloric intake rather than adding to what you already eat. Tips for balancing out your holiday calories.
Commitment. Make a commitment with a friend or a family member to maintain and not gain weight this holiday season. Accountability will increase your chances of success, and you can support each other. If you need some extra incentive you can join the “Hold for the Holidays” Program at PVCC.

Tips for increasing ACTIVITY: You don’t have to join a gym or commit 2 hours a day to benefit from activity. Here are some simple suggestions for increasing your activity level at this busy time.

Chose to move, whenever possible. Rather than calling a colleague on the phone, take a walk to their office area and touch base with them in person.
Rather than fighting for a close parking spot when you are shopping or going to work, park further away.
Get active with your family. Go for a walk, take a bike ride, play catch.
Wash the car by hand rather than going to the car wash.
If you are spending a day shopping, wear your sneakers and get to the mall early before it opens. Walk one lap around the mall before you begin your shopping.

Tips for BALANCING your holiday calories: If you know you are going to a party or a family gathering on a certain day, try to balance out some of those extra calories before and after your special event. Try to eat “light” a couple of days before and after your planned event.

Make an effort to limit snacks and desserts. Try replacing high calorie chips or crackers with fresh fruits and vegetables once in a while.
Watch portion size when you have a meal. For example, a whole serving of meat is 3 ounces, roughly the size of the palm of a woman’s hand. Rather than measuring everything you eat or obsessing over exact serving sizes, just make an effort to eat a little less on each serving.
Be more conscious about when you eat. Are you really hungry, or is your hunger triggered by the time of day or some food in the vicinity?
Beverages, especially alcohol, contain calories too. Choose to have water with a meal once in a while. Make your coffee at home using skim milk rather than stopping for a high calorie latte or frappachino.
Reduce the amount of high calorie dressings and sauces. When possible, try using a smaller amount of dressing or choose a low-fat version. Do your best to avoid heavy cream sauces, or if possible add your own sauce and use a smaller amount.

Tips for making the COMMITMENT: Participate in the Holiday Wellness incentive program called “Hold for the Holidays”. This program is designed to help students, faculty and staff maintain and not gain weight over the holiday season. The program lasts for 30 days from the time you sign up.

Focus on Muscle Tone

Glute lifters, gut busters and thigh masters - oh my!

Confused, frustrated, tired of wondering what is the best exercise to help you deal with your “problem area”? Have you ever bought a magazine with one of the following headings in hopes that it will lead you to the promised land of a “better” body?

TONE UP YOUR TRICEPS
	FIRM UP YOUR THIGHS
FLATTEN YOUR ABS
	LIFT YOUR GLUTES
SHAPE YOUR LEGS
	SCULPT YOUR ARMS

You are not alone. Fitness magazines fly off the racks by making these glamorous guarantees, but these are promises that no exercise, no matter how effective can deliver. The focus of the month is “Muscle Tone”. In order to achieve it, we must first understand it.

Muscle tone or tonus is defined as a muscle's level of fullness or firmness. If you are able to walk and do activities of daily living your muscles already have tone. Muscles do not sag, droop or hang off your body. Muscles stay stretched tightly between their associated joints and help us sit, stand and move around. It is possible to lose muscle mass (lean body tissue) if you have a sedentary lifestyle or are recovering from an injury. The good news is that any basic weight-training program will regain and or improve muscular fitness to ideal levels. Unfortunately, by improving muscular fitness there won't be any noticeable appearance of firming, lifting, tightening, shaping, or sculpting of a specific body area. Those words are typically used in reference to areas that may contain excess body fat. Fat is not a muscle group and therefore it cannot be “toned, tightened, lifted, firmed or sculpted” into something else. Body fat can, however be reduced by improving your eating habits and doing cardiovascular exercise.

When most people use the word “tone” they are referring to having a lean, fit, perhaps muscular looking body. Here in lies the misunderstanding about muscle tone, and looking "toned". What you see when you are looking at someone who appears "toned", let's say looks fit, is someone with ideal body composition. When a person's body composition is at an ideal level, it allows the lines of their muscles to be seen; the muscles appear tight and well shaped. When a person gains weight, most of the excess weight is body fat. This excess fat gives the body a smoother appearance and a feeling of looseness. This person has lost their body shape, not their muscle tone. Physical changes are a result of a combination of cardiovascular exercise, and strength training, but most importantly how much you eat. If a fit looking body is what you are hoping to achieve, you need to look mainly at changing your eating habits, and keeping your regular exercise program. So, when you see those buzz words used to describe the latest workout technique, remember these two basic rules:

EveryBODY already has “tone”.
Fat is not a muscle group.

Focus on Time

Are you overwhelmed by your schedule?

Do you feel like Wellness is just one more thing you can't fit in?

Read on to see how five minutes can change your life!

FACT: The American Institute of Stress has indicated that Americans are spending more time at work, in fact workers in the United States put in more hours on the job than any of the other industrialized nations. On the average, Americans work a month more than the Japanese and three months more than the Germans. The average workweek is now 47 hours per week, and 20 percent of us work 49 hours per week. (Source: www.stress.org)

IMPACT: According to reports available from the National Institute for Occupational Safety and Health (NOISH), 40% of workers in the US view their jobs as ìvery or extremely or stressfulî. . Furthermore, in a 1996 survey by Prevention magazine, 75% of US workers reported feeling that they have “great stress” at least one day a week on the job. Stress has been linked to many diseases including heart disease and cancer – Maricopa Community College Districts top two health care concerns according to Blue Cross/Blue Shield of Arizona.

TIME TO ACT! “All work and no play is no good at all.” I agree whole-heartedly with this quote printed on the stem of my Gary Fischer mountain bike. But, with longer workweeks and higher stress levels we often perceive there is no time for Wellness. Most people I know have a long list of things that they “should” do, including exercising and eating right – but who’s got the time? The inherent stress of more work and less play is now compounded by guilt. Guilt is not one of the dimensions of Wellness!

BABY STEPS: Give yourself a break and start with something simple. Wellness is a process, not a product. You can improve your personal Wellness in as little as 5 minutes per day. Pick just one of the seven activities listed below and try it today, then try a different one tomorrow.

	Social – Go visit a colleague whose company you enjoy, and take a few moments to catch up with each other’s lives.
	Environmental – Go outside and watch the sunset (or sunrise). Just watch, don’t do anything else. No cell phones, no pagers. Take the whole 5 minutes and relax. Enjoy the beauty of the sky and live in the moment.
	Occupational – Close your door and forward your phone for 5 minutes. If you can’t close your door, find a place where you can sit undisturbed for this exercise. Take a deep breath and attempt to clear your mind of all of those nagging “to do’s”. On a blank sheet of paper brainstorm and write down things you like about your job. Once you get a list then prioritize it and number the top 5. On a new sheet of paper write down your top 5 and keep it somewhere handy to help motivate you at stressful moments.
	Intellectual – Discover something new and share it with someone. For example, check out the Real Age web site: www.realage.com. You can discover a “Real Age” tip of the day, and even request to have it e-mailed to you daily.
	Physical – Move. Somehow, some way just move your body. Stand up and stretch, or take a short walk. You don’t necessarily have to get on a treadmill and sweat for 20 minutes to improve your activity level. The addition of any movement above and beyond what you did yesterday will improve your physical well being today. Five minutes counts!
	Emotional – Laugh. Talk to a friend who makes you laugh. If you are alone, think of the last thing that made you laugh really hard. Don’t be afraid to laugh out loud, or share with someone who will laugh with you. Read more about how laughter can help you be well.
	Spiritual – Do something today that soothes your soul, brings you peace and creates joy in your life. If you can’t think of anything, think harder. It can be as simple as feeling the warmth of the sun on your face, seeing the smiling face of a child or doing a favor for a friend. You could also spend the 5 minutes today by making a list of simplethings that make you happy, and make a promise to yourself that you will do one in the next seven days.

Congratulations. If you read this far you have already taken a step towards enhancing your Wellness. We canít get more hours out of our day, but we can improve the quality of those hours if we invest a little time to BE WELL.

Worth the Weight

According to a recent study done by the U.S. Centers for Disease Control and Prevention, simply attempting to lose weight can lengthen your life and help prevent disease. This study tracked 6,391 overweight or obese participants for 9 years. The study concluded that, "Attempted weight loss is associated with lower all-cause mortality, independent of weight change." (Edward W. Gregg, PhD, et. al.)

This is good news for any overweight folks who are trying to lose weight. Making healthy food choices and lifestyle changes are beneficial to your health whether you lose weight or not. This news comes from the Real Age Tip of the Day.

Ralph Waldo Emerson said:

"Our greatest glory is not in never failing, but in rising up every time we fail."

I think it is safe to say that everyone who has dieted has failed in one way or another. Anyone who believes it is worth trying again will eventually succeed. Typically we define success as lost pounds when we get on the scale, but as we see here, this is not always the case. Making a commitment to a healthier lifestyle is a positive step on the road to improved health.

On the average, Americans are gaining 2 pounds each year ? thatís 20 pounds of fat each decade! Long-term weight loss can be as basic as "cutting back on a cookie or taking three fewer bites of a fast-food hamburger" according to Dr. James Hill of the University of Colorado (USA TODAY). These two examples shave off 100 calories a day from your diet and can lead to a 10 pound weight loss in a year rather than the typical 2 pound gain. A ten-pound weight loss in a year may not sound like very much, but think about how long it took you to put the weight on.

If it takes the average American a decade to gain that extra 20 pounds of fat, taking off half of it in a year is significant progress, and definitely worth the weight!