How Great Is This Time of
difference a month makes! When I wrote the September issue of this
newsletter, the Gamecocks had just defeated Georgia and the
Pittsburgh Pirates were headed to the MLB Playoffs. I was feeling
Well, a month
later here we are, and Carolina lost to Kentucky after having a two
touchdown lead in the fourth quarter after losing the week before to
Missouri after having a two touchdown lead in the fourth quarter.
To make matters
worse, my beloved Pirates got crushed in the NL Wild Card game
against the Giants, and their season is over. The 8 to nothing
shutout was the Bucs worst defeat of the year, and they saved it for
the most important game of the year.
Sports are like
that. They can make you feel great or make you feel lousy. Last
month, I was feeling pretty good. This month, not so much. I wouldn't
have it any other way, though. Without the lows, the highs wouldn't
be so sweet.
Sports are a
great diversion. They grant us a reprieve from real life, but it's
important to keep in mind that, after all, they are only games.
You Have 3 More Months of the $100
Send me a
referral who buys a 20-session package or more, and I'll send you
$100 cash. A 20-session package costs $450, so you'll be making a 13%
commission on the transaction.
This is a
one-time offer per client, but you can send me as many new clients as
you want. You get $100 for each new referral. The only stipulation is
they need to call me and they need to purchase 20 sessions.
This offer will
extend through December 31, 2014, but don't wait. You may forget.
The fall is a great time of year for
outdoor activities. It's not too hot or too cold. The humidity is low
and the air is fresh and crisp and the colors are beautiful. Here are
- Test your skills in a corn maze. There's a
great one in Lexington at the Clinton Sease Farm.
It's open through November 16. This
is one huge corn maze. I've never been able
to find my way out of it without asking for help. To make it
even more of an adventure, go after dark.
- Take in a haunted house. The Deceased Farm
is one of, if not the best, haunted house in the area.
It's open through November and is located on
Clinton Sease Farm within walking distance of the corn maze.
- The State Fair is going on now, and it's
as much a part of fall in South Carolina as football. Junk food,
rides, and people watching on a beautiful autumn day - what more
could you want?
- Find a fall festival. There are festivals
all over the state this time of year. Google "fall
festivals in SC" and find one to your liking. If you've
never been to the Chitlin Strut in Salley, give it try. It'll
make for a memorable day that you won't soon forget, although
you may want to.
- Sign up for a race. There's a race
somewhere in the greater Columbia area every
weekend. With a minimal amount of training, most
people can complete a 5k without too much trouble, and
participating in a race is an exhilarating experience.
- Go for a walk or a jog through Shandon.
Shandon is beautiful this time of year as the leaves change.
There aren't many pine trees, mostly
hardwoods, and the colors make every street a postcard.
- Go for a hike in the mountains. Drive up
to the Blue Ridge Parkway, park your car, and go for a day hike
along one of the many trails. Or for a really neat experience,
go backpacking for a couple of days.
- For another mountain adventure, drive up
to Mount Mitchell. Pack a picnic and stop at a roadside park
along the way. Take a jacket, because even though it might be 65
degrees when you start out, at the top of Mount Mitchell, it
could be snowing.
These are just a few ideas. I'm sure with
a little imagination, you can come up with lots more. The point is,
don't let these next couple of months go by without taking some time
to enjoy autumn.
Hockey was the first sport to use a protective cup. It was used first
in 1874, and was called a "testicular guard." In 1971, some
goalies began wearing helmets and face masks, but it took three more
years before most other players starting wearing them.
In other words, men protected their
family jewels with a protective cup exactly 100 years before they
thought it might be a good idea to protect their brains. Now that
speaks volumes, doesn't it?
The hardest fitness myth to dispel is spot reducing. Spot reducing is
losing weight in a designated area. The most frequently asked
question I get from strangers is: "How can I lose this spare
tire around my waist?" Or something to that effect. I get that
question from strangers because my clients know better than to ask
The reason this myth is so pervasive is because it is perpetuated by
virtually every fitness product commercial out there. There are
seemingly endless products promoted as the perfect exercise gadget to
trim excess weight from your mid-section or some other problem area.
Lies! They are all lies designed to convince you to buy their
products. The makers know spot reducing is a lie, but they don't care
as long as they can make a few bucks on your gullibility.
Here's the truth. When you lose weight, it comes off all over, more
or less evenly. It will seem like the place where you most want it
off (i.e. your waist) will be the spot it comes off slowest, but
that's perception not reality.
get me wrong. Exercising your abs, thighs, triceps, whatever the
problem area, is a great thing to do. Exercise builds muscle and
muscle is what you want, but you won't see that defined muscle until
you lose the fat around it, and that happens gradually.
Be patient. Eat healthy foods in moderation, and exercise
consistently and correctly, and the results you want will come. But
remember this: There are no short cuts or miracle gimmicks.
I've been pulled into the high-tech age kicking and screaming, but I
know there are a lot of people who love the next high-tech phone,
device, or app. So with you guys in mind, I looked around for a
couple of apps I could recommend to you. One is for your workouts and
the other could help you with nutrition and/or weight loss.
The first one is called WalkJogRun. It costs $1.99. According to
iTunes, it has the most accurate iPhone GPS. You can follow
recommended routes for your area
create your own. The app includes dog-friendly walks, training plans,
goal setting, and pace coaching which tells you when to slow down or
speed up based on the goals you created on the app.
The nutrition/weight loss app is called Fooducate, and it's free. It
will grade food products based on nutrition facts and ingredients,
scan barcodes to display nutritional details and even suggest healthy
alternatives. It will also track your food intake, as well as your
exercise and weight loss progress.
There you go. Give 'em a try if you're into those kinds of things. As
for me, I'm good with my bluegrass on Pandora and a stopwatch.
I wrote this article 10 years ago. It was in the October
2004 issue of "Fitness News & Views." It is just as
true today as it was then.
My health mantra is: "Eat healthy foods in moderation, and
exercise correctly and consistently." Let's talk about the
consistency part of this equation.
Health clubs oversell memberships because they know that one-third of
the people who purchase them will not use them. Believe it or not, I
have clients that I cannot beg to use the sessions they have paid
good money for. Nothing frustrates me more than to have a client stop
exercising and forfeit the progress he or she has made.
The key to good health is not exercising in spurts, no matter how
intense those spurts may be. The key to success is consistency. It is
forcing yourself to exercise on a regular basis every week no matter
what. Exercise must be a top priority for it to work for
you. Plan it into your week with as much rigidity as planned meetings
at work. If you have a workout planned for lunchtime on Tuesday and a
colleague invites you out to eat, politely decline. If you want to go
to your son's ball game on Thursday evening, plan your workout for
Thursday morning and get up early enough to do it. It's a cliché
because it's the truth: Where there's a will, there's a way.
For most people, all you really need is 3 to 4 hours a week to
exercise. Three to 4 hours out of 168. It can be done if the will to
do it is there.
Consistency means exercising 3 days a week for maybe an hour - 30
minutes of cardio exercise and 30 to 40 minutes of strength and
resistance exercise. If you want to do the cardio on days you don't
lift, that's fine. Now all you need to schedule is 30 to 40 minutes,
but you'll need 6 days.
Exercise must become a habit. People accuse me of liking to workout.
I don't. I have to force myself to go to the gym or run just like
everyone else. But I like the feeling of completing the exercise
session. I like being healthy, and not ever being out of breath from
climbing a flight of stairs. The next time you're trying to talk
yourself out of exercising, think about the good things exercising
can do for you instead of the negatives. See you in the gym.
I've been asked many times which is the better cardio exercise - the
treadmill or the elliptical machine. Personally I think walking or
jogging outside is better than any cardio you can do in a gym, but
that's not the question. As to whether the treadmill or the
elliptical is better, I've always said it depends on which one you
prefer. Personally, I hate the elliptical. If I had to do the
elliptical every day, I wouldn't do it, but many people love it, so
in a way it's a matter of preference. But there are benefits to
each, so let's examine them.
The elliptical activates the glutes (butt) and thighs more than
walking, but it's also a little harder on the back than the
treadmill. The elliptical is less weight bearing than the treadmill.
Walking utilizes 112 percent of your body weight with each step, the
elliptical only uses 73 percent of body weight. However when it comes
to calorie burn, both are about the same.
So if you need to work on bone density, you should use the treadmill,
but if you have joint problems or arthritis in the hips or knees, the
elliptical is probably better. If you're suffering from osteoporosis
and arthritis in the lower body, do whichever one you prefer. If
weight loss is your issue, again one is as good as the other.
Baby boomers in the United States live longer than previous
generations, but they have higher rates of chronic disease and more
disability than their parents and grandparents at the same age. Baby
boomers are less likely to smoke than previous generations and they
workout in gyms more often. So what's going on?
Nobody knows for sure, but I can venture a
couple of theories. First off, our grandparents never went to a gym,
but they worked hard. My grandfather was a farmer and I can remember
when he plowed the cotton field in front of his house behind a mule.
There was always work to be done on the farm - hogs to feed, barns to
repair, trees to cut. The only time I ever remember him sitting down
was to eat three meals a day and to listen to the Grand Ole Opry on
the radio on Saturday nights. My grandmother prepared each of those
three meals and kept the house and garden and fed the chickens and
collected the eggs. Secondly, they ate food they had grown. Processed
food was unknown to them. Even those hogs and chickens provided their
protein, and their animals weren't injected with hormones and
antibiotics like the meat and poultry we eat today.
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Harbison Recreation Center
106 Hillpine Road
Columbia, SC 29212
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: http://www.harbisonhoa.com/rec.
Wolf's Fitness Center
5432 August Road
Lexington, SC 29072
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, www.wolfsfitness.com for rates and