Fitness News & Views

A Publication of Graham Fitness

Nov. 15, 2014

1 Corinthians 6: 19-20


Do You Suffer from Back Pain?

Do You Want Relief?


Do you suffer with lower back pain? Would you spend $499 to get permanent relief? In one week, you will begin getting relief. In five weeks, you will be pain free.


I guarantee this simple exercise program will work for you, or I will refund every penny of your money. Who else offers a money-back guarantee? Have you been to doctors, chiropractors, or massage therapists and spent tons of money with little or no relief? Have they refunded any of your money? I guarantee results, but I have never yet had to refund a dime, because this program works.


The program consists of 3 simple relaxing exercises you do on your own every day for a month. In addition you will work with me two days a week for five weeks - 10 sessions in all. After that, if you continue doing the 3 simple exercises three days a week on your own, you will not experience any more back pain. To set up a free, no-obligation consultation, give me a call at 803-447-8557 or email me at .




Thanksgiving Is Almost Here!

Thanksgiving is one of my favorite holidays. It's the official beginning of the Christmas season. It's a time to share with family. And it's a time to reflect on God's bountiful blessings.


I hope you have a lot to be thankful for this year, and I hope you'll have a wonderful Thanksgiving. If you are traveling, drive carefully. Enjoy the meal, and don't feel guilty about eating too much.


May God bless you all!




            Every year about this time, I give myself a physical test. I've been doing this since 2006 when I was 59. So you don't have to do the math, I'm 67 now. I check my weight, body fat percentage, waist measurement, maximum bench press, and pushups. I also time a 3 mile run.

            Over the years, my weight has fluctuated between 144 at the high end and 136. My body fat percentage has been between 7.1 percent at the lowest and 9.2 percent at the highest. My waist has always been around 31 to 33 inches. My maximum bench press has ranged from 135 to 187, and I've maxed out with pushups between 60 and 80. The area with the most fluctuation has been my running which has gotten slower every year.

            In case you're wondering, here are my numbers for this year:
            Weight              136  

            Waist                33

            Body fat            8.7%

            1RM bench       175.5 lbs

            Pushups           75

            3-mile run          30:23 (10:08 per mile)



           It's disconcerting to run slower and slower. In my 30's I ran 7:30 miles with ease. Now I almost never break 10 minutes a mile. As a result, I checked to see what the average person loses in speed as they age. (It's amazing what you can find on the internet.) As it turns out, the average person slows down about 1 percent a year from their early 30's when most people peak. So I did the math. One percent of 7 minutes and 30 seconds is 4.5 seconds. If I multiply that by 37 years since I was 30, it comes out to 166.5 seconds or about 2 minutes and 48 seconds. If I add 2:48 to 7:30, it computes to 10:18 per mile, pretty much right where I am these days. I find that fascinating. All you young runners, look what you've got to look forward to as you age.


          I've given up dairy foods - milk, cheese, yogurt, and butter. I read that dairy products are bad for the prostate, and at my age, any help I can get with the prostate is welcome. I don't know whether it really helps, but I haven't missed the dairy foods, so why not try it?

            I used to eat a bagel with butter and jelly along with a few almonds every morning for breakfast. But I altered my breakfast when I stopped with the dairy. A bagel without butter is pretty boring. Now for breakfast I eat a few almonds, a hard-boiled egg, and a bowl of oatmeal with some fruit on it. I use instant oatmeal which probably isn't as good for you as cooked oatmeal, but who's got the time for that every morning? I really like this new breakfast. It's hearty and wholesome and not very high in calories, about 350 in all. Recently I came across an article on the benefits of oatmeal which made me appreciate my breakfast even more. The article listed five reasons to eat more oatmeal. Here they are:

  1. Oatmeal fills you up better than most breakfast foods. Oatmeal is high in fiber and fiber fills you up and keeps you feeling full for several hours.
  2. Oatmeal helps lower your bad (LDL) cholesterol. Once again it's the fiber that helps here. Soluble fiber, like that found in oatmeal, reduces the body's absorption of bad cholesterol.
  3. Oatmeal reduces your risk of colorectal cancer. Whole grains like oatmeal that are high in fiber keep the colon clean.
  4. Oatmeal is rich in ligans, a heart-healthy plant chemical. Ligans which are also found in broccoli, flax seed, and apricots, form a protective barrier against cardiovascular disease.
  5. Oatmeal is inexpensive.

          Besides, oatmeal tastes good, especially with a little honey and some fruit. I like bananas, blueberries, or blackberries on mine.




            Clients often ask me what I think about colon cleansing to remove toxic wastes from the body.   My response is always negative.  

            Advocates of colon cleansing maintain that old fecal matter and other poisons build up in the colon and can cause all kinds of damage. The cleansing products and services range from laxatives to hydrotherapy which involves flushing gallons of water through the colon using a tube inserted into the rectum. What a pleasant thought that is.

            Recently Dr. Ranit Mashouri, an associate professor at Georgetown University, published a report in "Live Science" in which she examined 7 beneficial claims of colon cleansing. Here is a synopsis of that report:

  • Cleansing pulls toxins out of the blood. Waste products are eliminated by the liver and kidneys, as well as by perspiration and breathing. As long as these bodily functions are working properly, nothing else is needed.
  • Cleansing washes away the fecal matter that clings to the colon. Cells in the colon are shed every 72 hours in order to prevent this from happening. There is no fecal build up. Once again, the body provides its own protection.
  • Cleansing strengthens the immune system by removing toxic wastes. This is a myth without anything to support it. The best way to maintain a strong immune system is to stay healthy through diet and exercise and reduce stress.
  •  Colon cleansing flushes the system of impurities. Once again the body takes care of this itself. That's why we pee and poop.
  •  Colon cleansing helps you lose weight.You might lose a couple of pounds after going through the rigors of colon cleansing, but the loss is from dehydration, not fat loss, and once you rehydrate, the weight comes right back.
  • Colon cleansing makes your skin glow. Enthusiasts suggest that after a cleanse, your skin will look smooth and glowing because the colon will now be functioning more effectively, but there is no evidence to support this theory.
  • Cleansing restores energy. According to this myth, the body uses energy during digestion and waste elimination, and by cleansing, your body is freed from these functions, and the energy can be used elsewhere. Unfortunately, there is zero evidence this transfer of energy takes place. Dr. Mishori says any feelings of increased energy are probably due the placebo effect and only lasts for a short time.

            So don't waste your time and money on colon cleansing. It won't do any good, and many of the products or services, such as hydrotherapy, can cause harm.

            A student research team at Arizona State University has developed a wearable jetpack to help you run faster. They call it the 4MM, or the 4 Minute Mile. Actually, it won't help you run a 4 minute mile, but it can trim up to 18 to 20 seconds off your mile pace.

            The pack prototype was designed as a part of a school project in which students are tasked with meeting industry challenges. In this case, a division of the army was looking for a way to make soldiers more agile during combat.



            You're finally ready to begin working out, but you don't know whether to join a gym or exercise at home. Many people face this dilemma, so let's discuss it.

            Let me start by saying that I believe most people are better off working out at a gym for several reasons. At home, it's too easy to put off exercising until later, which often never comes. Most home gyms don't have enough equipment to offer the variety necessary to stave off boredom. You can get a good workout with nothing more than a few dumbbells and a workout bench or exercise ball, but your routines are severely limited, and inevitably, boredom sets in. In addition, there are too many distractions at home, including the phone, your wife or husband, the kids, or worst of all, the refrigerator.

            Generally speaking, you're better off finding a good gym for your workouts. In the first place, once you get to the gym, you will workout. It's highly unlikely that you will make the effort to travel to the gym and then turn around and leave without exercising. Second, the atmosphere in a gym is conducive to exercise. After all, everyone else in the place is working out too. Boredom should never be a factor since the sheer number of weight machines, free weights, and aerobic equipment should offer all the variety you need to keep your workouts from getting stale. Finally, for most people, the social atmosphere of a gym is more fun than the isolation of working out all alone at home.

            Here are a few things to look for in a fitness facility. First off, it should be convenient to your work or home. It should not be too crowded during the times you want to workout. It should be clean and safe. The equipment should be well-maintained, and there should be a friendly staff on hand to show you how to use the equipment properly.


           When you go to the grocery store, be aware of the marketing tricks of the trade.

          For one, staples are spread out all over the store. Often bread and milk are as far apart as they can possibly be. If you go in to purchase a loaf of bread and a carton of milk, you have to cross the entire store, thus exposing yourself to an array of attractively packaged and beautifully displayed products.

            Foods that are featured in displays at the ends of aisles are not usually on sale, although they may look like special offers. In many cases, they are actually items with the highest markups.

            Shelf levels are important too. Products at eye level are the first ones noticed. Items marketed to kids are at their eye level. Notice in the cereal aisle that the kids sugary cereals are on the lower shelf level. Candies are also usually placed on lower shelves.

            High impulse items are placed at the checkout counter along with magazines you'd never think of buying unless you begin reading an article in one while waiting to check out.

            Here are three simple rules for grocery shopping to make sure you won't become a victim of these wily marketing ploys:

  1. Shop with a list and stick to it.
  2. Never shop when you are hungry.
  3. Leave the kids at home.

Please Support The Loyal Advertisers That Make This Newsletter Possible

Rep & Run

Are you looking for fitness equipment? Call Rep & Run. Rep & Run is your source for whatever fitness equipment you need, whether it's cardio machines like treadmills and ellipticals or resistance machines of any type. Even free weights like barbells and dumbbells. Jason Puckett will work with you personally to get you exactly what you want. As a newsletter subscriber, you receive a 20% discount on most of the equipment Jason offers. Call Jason at 803-550-1734 or check the website at

Discount Tire of Irmo

7948 Broad River Road

Irmo, SC 29063

Phone: 749-1633

When you need automotive service, go to Discount Tire of Irmo. They sell Michelin, Pirelli, Bridgestone, BF Goodrich and many other

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Harbison Recreation Center
106 Hillpine Road
Columbia, SC 29212
Phone: 781-2281

The Harbison Rec Center offers more facilities for less money than anywhere else in town These are just some of the features: a new weight room with all new machines, free weights, treadmills, ellipticals, and stationary bikes; a 25 meter junior Olympic size indoor heated swimming pool; sauna; whirlpool; racquet ball and tennis courts; a basketball gym; and miles of traffic-free trails for walking or jogging. There are classes for seniors as well as summer camp and after school programs for kids. Also newly remodeled locker rooms and an all-purpose room for large gatherings. All for only $315 a year for singles or $600 a year for families Check out their website:

Wolf's Fitness Center
5432 August Road
Lexington, SC 29072
Phone: 356-6400

Wolf's is a total fitness facility offering some great amenities. There's a huge weight room featuring free weights and machines. There is a cardio area with treadmills, ellipticals, stationary bikes, stair steppers, and the cardio theater. Other amenities include an indoor walking/running track, sauna, child care facilities with an attendant, tanning beds, clean locker rooms and showers, and sports supplements. Prices are very reasonable and there are no enrollment fees ever. Wolf's also offers a full slate of fitness classes including kickboxing and pilates, as well as spinning classes. Check out their website, for rates and specials.



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| 106 Hillpine Road | Columbia | SC | 29212