Fitness News & Views
A Publication of Graham Fitness

June 15, 2014 1 Corinthians 6: 19-20
Referrals Reap Cash

Want a quick and easy $100? Send me a referral. You'll do me a favor, because I'll get a new client. You'll be doing them a favor, because they'll get healthier and maybe lose a few pounds as well. And you'll be doing yourself a favor, because you'll receive a $100 cash reward.

There are just two stipulations: (1) The referral has to contact me, and (2) he or she has to purchase a 20 session package ($760). This is the most commonly purchased package by a new client. Oh, and make sure they know who referred them so you'll get your $100.

That's it.

The Summer Is a Great Time to Workout!

There are many good reasons to begin working out in the summer months. The days are longer so even if you schedule your training in the evening, you'll still have plenty of daylight remaining. The gym is less crowded, and you often have more free time.

If you are planning a vacation, I can work with you. No matter how many sessions you purchase, you'll get all of them even if a vacation or something else interrupts things temporarily.

Call or email me to set up a free Fitness Profile today. Phone 803-447-8557 or email

      Two studies that came out last month – one done in Germany and the other in Sweden – showed that excessive exercising can be bad for your heart. The German study which tracked 1000 people who had previously suffered from some form of heart disease found that those who did the most physical exercise were more than twice as likely to die of a heart attack or stroke as were those who exercised more moderately. Still moderate and heavy exercisers fared better than those who were sedentary.
      In the Swedish study, over 44,000 men were tracked for 12 years. This study found that men who exercised intensively for more than five hours a week for several years were 20 percent more likely to develop atrial fibrillation by age 60 than were those who exercised only an hour a week. The exercise both studies looked at was cardio exercise.
      I personally find this fascinating, because I began running when I was 30 years old and I averaged way more than five hours a week for 30 years, and at age 60, I developed atrial fibrillation, which is an irregular pulse. In my case, the a-fib only occurs every six to eight weeks and lasts 10 to 20 hours. I still run 30 minutes a day, five days a week, but I wish I'd had this information 37 years ago. It just goes to prove once again the old adage: All things in moderation.

      It's getting hot, which means if you exercise outside, you need to stay hydrated. Thirty minutes of running or a couple of hours of yard work in 90 degree weather can produce some serious sweat. And that means you need to replace the lost liquids.
      Nothing beats water for hydration, but if you're tired of just drinking water all day, there are some good edible alternatives. Think fruits and vegetables. Here are five good options.
• Watermelon is 92 percent water and it's high in vitamins A and C as well.
• Cantaloupes are 90 percent water and high in vitamin A and potassium.
• Strawberries are 92 percent water – the same as watermelon – and high in vitamin C and folate. I have to say fresh juicy strawberries are my favorite fruit.
• Spinach is 92 percent water. Bet you didn't know that. What's more it's loaded with fiber and iron.
• Zucchini is 95 percent water and full of vitamin C.
      Obviously you wouldn't cook fruits, but to get the most hydration benefits from spinach and zucchini, you need to eat them raw as well.

      This is good. These are "12 Habits of Highly Healthy People." They are posted on a wall at the Mayo Clinic in Rochester, Minnesota:
1. Physical activity. Find a physical activity that you like and commit to doing it every day for about 30 minutes. Ok, you can take Sunday off if you wish, but exercise at least 6 days a week.
2. Forgiveness. Bet you didn't expect that to be second on the list, did you? Bitterness and resentment can cause all kinds of physical and mental problems, and the only person who is harmed is the one who is bitter.
3. Portion sizes. Eat less and the easiest way to do that is to control your portion sizes.
4. Preventive healthcare testing. Get regular healthcare tests such as mammograms, psa tests, cholesterol checks, etc. Immunizations, such as a shingles vaccination, fall into this category as well.
5. Adequate sleep. Sleep affects your immune system, your weight, and your risk for serious medical illnesses. Most people need 7 to 8 hours a night, and it is best to stick to a regular sleep and wake time, even on weekends.
6. Try something new. This applies to your body and your brain. Stretch yourself. Do something that helps you face a particular fear. And don't forget to exercise the brain. For instance, you might try learning a new language or taking up a musical instrument.
7. Strength and flexibility. Lift weights in order to keep your muscles from atrophy which begins at age 30 and accelerates at age 50. And don't forget to stretch occasionally in order to stay flexible.
8. Laughter. People who laugh are generally healthier in 4 key areas of life: physical, intellectual, emotional, and spiritual. Enjoy life and laugh a lot.
9. Family and friends. People who are social and who genuinely like other people are more well-adjusted and happier.
10. Address addictive behaviors. For most people, moderation is the key, but if you find, certain habits are taking over your life, it is time to address them and take necessary action.
11. Quiet your mind. Develop the habit of stepping away from the stresses of the day for a few minutes to relax your body and mind. Try meditating on a bible verse or just listening to and identifying the sounds around you.
12. Gratitude. Robert Schuller used to call it "developing an attitude of gratitude." Here's a practical application: Start a gratitude journal and write down three things each day that you are thankful for. Then before falling asleep at night, think about one of them.
      There you have it, "12 Habits of Highly Healthy People," not just "healthy" people, but "highly healthy" people. I know there are some areas I need to improve. I bet you could say the same.
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      Every year the American College of Sports Medicine (ACSM) surveys hundreds of fitness professionals to determine the top fitness trends. The list for 2014 is out. Here is the Top 10 in reverse order:
10. Yoga. This is a comeback trend. It hasn't been on the list since 2009. Yoga consists of a series of poses and postures, some of which are quite advanced. It builds strength and balance.
9. Group personal training. Because of the economy, many trainers are offering discount rates for groups of 2 or 3 or more.
8. Functional fitness training. These workouts include light strength training, stretching, and exercises to improve balance. They are designed to help make daily life a little easier.
7. Fitness programs for the elderly. These are age-appropriate workouts designed to meet the needs of older adults. The population is aging and so are many of the trainers, so this is an important trend for now and the future.
6. Personal training. This is individualized training one-on-one with an accredited professional trainer.
5. Exercise and weight loss. With two-thirds of the population overweight, it's easy to see why this is a growing trend. It combines the expertise of a personal trainer and a nutritionist, in many cases, the same person.
4. Strength training. Every exercise program should involve strength training along with cardio. Finally, people of all ages are beginning to realize that lifting weights is not just for body builders.
3. Educated and experienced fitness professionals. There are a lot of poorly qualified trainers. Look for one who is certified by an organization recognized by the National Commission of Certifying Agencies (NCCA).
2. Body weight training. These are back-to-the-basics exercises that can be done anywhere without the need of any extra equipment. You probably did many of these in gym class in high school, but they are still just as effective.
1. High-Intensity Interval Training (HIIT). These are the P90X and CrossFit-type workouts. They are designed for Type A personalities who like tough workouts. The primary advantage of HIIT workouts is that they burn maximum calories in a relatively short period of time.
      So there you have it, but just because the workout you prefer may not be on the list, it doesn't mean it's not worth doing. If you like Zumba or Pilates, stay with it. Running and walking aren't on the list either, but they are still far and away the most popular of all exercises.

      I ran across a cute article on titled "33 Things Ridiculously Fit People Know." Here are a few samples. If you'd like to see the entire list, check out the website.
• It's about perspective. You're not dieting, you're refueling; you're not exercising, you're training.
• It's called a workout because you need to work. If you're not uncomfortable, you're not doing it right. Harder! Faster! Stronger!
• Outdoor workouts versus indoor workouts. Sweating your butt off just feels better with a view.
• A $10 juice does not equal an hour at the gym. I don't care how many super foods are in it. Sorry!
• If you can get yourself to the gym, the rest is cake. The hardest workout is still easier than mustering the willpower to go to the gym at 6 a.m., right after work, or when you're in the middle of a TV binge.
• You're stronger than you think. If you just try, you'd be surprised by what you can achieve – whether that's running an extra mile, lifting those extra weights, or any other challenge. To quote Nike, just do it.

      Here are a few sure signs you might need a new doctor:
      He calls you at 2 in the morning "just to talk."
      He introduces you to his anesthesiologist, "Doctor Jim Beam."
      He tries to color your X-rays with crayons.
      Instead of rubber surgical gloves, he wears oven mitts.

Graham Fitness
Tim Graham
ACE Certified Personal Trainer
Certified Nutrition Specialist
Phone: 803-447-8557

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 recently expanded 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, showers, locker rooms, 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 all new spinning classes .
Check out their website,