We all love them, those wonderful small 100 calorie packages of chips, cookies and even candy.  They help us get through the day without feeling as though we had to give up all our favorite foods.  After all, they are only 100 calories.

Have you ever stopped to add up those minuscule calories?  Let us just put it into perspective.  One hundred calories each day in addition to our normal caloric needs equals 700 extra calories each week.  After just 35 days of having those nifty snack packs daily equals an extra pound on our bodies.  For many, it ends up right on our tush, which isn’t a good look for most of us.

One more quick mathematical problem…100 extra calories a day for a full year equals 36,500 surplus calories, or a little over 10 pounds a year.  Many would call this creeping obesity, but after 4-5 years of this slow weight gain a person ends up being obese.  A normal weight person would go right past the over-weight category on the BMI chart to the obese category.

I am not suggesting you give up your little enjoyments of life, just be sure to plan them into your daily caloric needs.  If you aren’t sure how many calories you need, talk to your Personal Trainer and set up a time to discuss your caloric needs.  Your trainer can help you plan your food intake needs that could include those extra 100 calorie snacks.  Everyone has different caloric needs based on their activity levels and your Trainer can help you find yours.

Carol Bozarth, BS, AFAA

  When the thought of exercise and strength training come to mind, one may have a lot of questions or make a lot of excuses, such as, I am too overweight, I have aches and pains, or I’m just plain lazy.  You might ask yourself, what is the importance of exercising and strength training anyway?  Walking, swimming, jogging and leisurely activities are definitely good for you and your health, but adding some strength training can be very beneficial no matter what age you are.  Strength training has many benefits for both men and women.  It’s never too late to start working on strengthening those muscles!

Strength training which is also referred to as resistance training, plays a significant role in many health factors including;

• Bone mineral density
• Percentage of body fat
• Glucose metabolism
• Blood pressure (Medical Update, 97)

  The American College of Sports Medicine (ACSM), the American Heart Association (AHA), and the 2008 Surgeon General’s Report on Physical Activity and Health all have recognized the importance of strength training as an important component of health.

When performing strength training exercises these organizations have recommended performing one set of 8 to 10 exercises of moderate weight 8 to 12 times each, two to three days per week for persons under 50 years of age. The same schedule using 10 to 15 repetitions of a lighter weight for persons over 50.  They believe rather than doing 8 to 12 repetitions, 10 to 15 repetition guidelines creates less joint stress and injury for seniors (Medical Update, 97). So in this case, more is better!

For older persons weight control is harder to maintain. The metabolic rate is decreasing while you age due to decreases in fat-free muscle thus making it difficult for older persons to maintain a normal body weght.  Muscle strength, muscle endurance, muscle mass, muscle fiber size, muscle metabolic capacity, resting metabolic rate, body fat,  bone mineral density and physical function all decrease with age, but if resistance training is used and practiced then all of these changes will improve and be better for you and your health for the many years ahead.

Research shows that strength training is beneficial for both males and females of all ages and is also an effective, safe way for conditioning them.  In all reality, strength training should be done by most if not all men and women, especially seniors.  If resistance training is practiced your health in the future will be affected positively.  It’s never too late to start strength training and seeing the benefits that it brings.

submitted by, Christina Lark, BA, ACSM

Another year is ready to pass us by, DO YOU FEEL IT? DO YOU HAVE TO? NO!!  Medicines cover up problems.  Expensive drinks and supplements make claims that can’t be proven to work.  The answer is in YOU!  The only way to make your body work and feel better is exercise and strength training.

Strength training improves your ability to perform daily activities and is a key to living a healthier and a more fun complete life.  Leading medical professionals proclaim aerobic exercise SAVES YOUR LIFE. strength training MAKES LIFE WORTH LIVING.

Strength training has been shown to increase a persons balance by 14-22% and increased strength by 58%.  Imagine reducing the probability of falling as we get a little older because we took the time to become stronger.

Some of the benefits of strength training are;

• Reduced arthritis pain, by as much as 50%
• Increased bone strength
• Improved balance, which means fewer fall
• More energy

Techniques and recommendations for strength training has changed over the years, so I would like to recommend that you seek the help of a personal trainer.  Certified Personal Trainers will assess your abilities and design a program specifically for you, diminishing the risks of you hurting yourself by doing too much or even from doing the exercise incorrectly.

If you have any questions, take the opportunity to stop in and see us at Refinery Fitness, LLC.  We will be happy to help you improve your life.

Carol Bozarth, BS, AFAA