Too Much of a Good Thing- Michael J. Sokol

Sometimes we can become overzealous when trying to get in the best shape possible.  Although it seems difficult to imagine, when you push yourself too hard, it can lead to what’s called, “Overtraining Syndrome.”  

Although younger adults have a greater ability to recover than someone past age 30, nobody is immune to Overtraining Syndrome.  Overtraining Syndrome generally occurs when one trains beyond the body’s ability to recover.  Without adequate rest and recovery, training too hard can actually decrease performance.  Athletic conditioning requires a balance between overload and recovery.  Too much overload with too little recovery can result in physical and psychological symptoms of Overtraining Syndrome.  Generally each muscle group trained requires 24-48 hours of recovery time.  Each person differs in their limits, so each person should watch for the symptoms listed below. 

Symptoms of Overtraining Syndrome include:

1. Feeling tired, drained or a lack of energy
2. Mild and persistent muscle soreness, and/or general aches and pains
3. Muscle and joint pain
4. Increased incidence of injuries
5. Decrease in performance, training capacity or ability to train intensely
6. Insomnia
7. Headaches
8. Irritability or moodiness
9. Depression
10. Mental breakdown
11. Decreased immunity or increase in susceptibility to infections or sickness such as colds
12. Loss of enthusiasm toward exercise
13. Decreased appetite
14. A compulsive need to exercise more

My best advice is:  “no brain, no gain” rather than “no pain, no gain.”  Try to change your routine monthly, and rest more.  Most people who are in the best shape have learned that they generally need more rest, rather than more exercise.  If you suspect you are overtraining, reduce or stop exercising and rest for a few days.  Drink plenty of fluids.  Increase your calorie intake to make sure it equals calorie expenditure.  Make sure you are eating balanced meals and snacks (i.e., a handful each of protein, veggies and carbs at every meal/snack).  A massage can also help you recharge overworked muscles.

About the author:  Michael J. Sokol is a personal trainer and the owner of One-on-One Fitness Personal Training Service, Inc.  He has over 20 years of fitness and nutrition experience.  Michael was named one of the “100 best trainers in America” by Men’s Journal Magazine two years in a row and has achieved a 100% success rate with his clients who have completed his 3-month programs.  For more information on Michael’s personal training services, see www.USAgetFit.com or visit One-on-One Fitness on Facebook at http://www.facebook.com/pages/One-on-One-Fitness-Personal-Training-Service-Inc/130401003704485?sk=wall

Get in Shape for Bathing Suit Season- Michael J. Sokol

Contributed by Michael J. Sokol, One on One Fitness
World Wide Web:
www.USAgetFit.com
www.ChicagoGetFit.com
www.AZgetFit.com

For this article's original link, go to: http://articles.chicagotribune.com/2007-04-25/news/0704250736_1_meal-burn-iceberg-lettuce

Personal trainer Michael Sokol said he knows the optimal way get in swimsuit shape ASAP.
"Within a week you will start seeing results," said Sokol, whose personal training company, One-on-One Fitness, serves clients in Chicago and Scottsdale, Ariz. "In two weeks, your pants will start falling off you."

The secret is in the detail.

- Three days a week, do cardio for no more than 20 minutes before breakfast (this is the most efficient time to burn fat; the second-most efficient is after doing weights). Don't do more than 20 minutes or you'll start to burn muscle.

Once you're done, wait 20 minutes to half an hour before eating your first meal to take advantage of the after burn. Don't wait longer than 45 minutes to eat, or your metabolism will plummet.
Change the type of cardio you do every week (for example, run the first week, stair climb the second, jump rope the third).
- On three other days of the week, lift weights for 45 minutes (different muscle areas each day). Make sure you get every part of your body. The more muscle you have, the more calories you burn. After a month, change the exercises you're doing.
- Eat six smaller meals throughout the day, which optimizes your metabolism. Each meal should consist of a handful of protein, a handful of carbs and a handful of veggies. Eat lean meats, dark-colored vegetables (not iceberg lettuce, for example) and whole grains.
"Go to Subway, get a foot-long sub on wheat bread with double the meat and no cheese, light on the condiments, and eat one half now, and the other later," Sokol said. "Or a meal can be two handfuls of raw unsalted almonds, a low-sodium V8 juice and 20 ounces of water."
Sound miserable? Take heart. Designate one day a week to cheat, Sokol said.

Spring Tips for Renewing & Keeping Your New Year’s Fitness Resolutions- Michael Sokol

Spring Tips for Renewing & Keeping Your New Year’s Fitness Resolutions

By Michael J. Sokol

Certified Personal Trainer

Owner of:  One-on-One Fitness Personal Training Service, Inc.

Slogan:  Not Just Another Dumbbell

Phone:  (312) 642-4235

E-mail:  info@USAgetFit.com

Web site:  www.USAgetFit.com

Usually by the fourth week of January, our New Year’s fitness resolutions begin to wane.  Spring is a great time to renew those resolutions.  Below are some tips for renewing and keeping those resolutions:

1. Set specific and realistic resolutions based on your past.  Learn from your past failures.  If you want to exercise five days a week and you’ve never done it in the past, then set a more attainable goal to work out three times a week.
2. Set smaller more attainable short-term goals.  Don’t expect to lose 30 pounds overnight.  Instead set a goal to lose 2 pounds a week.
3. Decide if you have what it takes to really achieve your resolution.  If you want to start exercising but have never lifted weights or been to the gym, there’s a good chance you’ll feel intimidated or confused, or worse yet possibly injure yourself. A better way to start would be to read up on the subject through a book or the internet for information on weight training; or work with a personal trainer until you are educated enough to go it alone.
4. Write down your goals/resolutions and a plan of attack.  Use specific, definable, realistic, clear and concise language and a timeframe in which to reach your goals. Remember, when you fail to plan, you’re planning to fail.
5. Keep track of your progress.  Write down how you are progressing each week.
6. Use positive wording.  The way you talk to yourself has an influence on your ability to reach your goals.  Learn to have a positive “can-do” attitude.
7. Don’t make excuses.  Whatever excuses you come up with that become obstacles, remember that they are only excuses.
8. Ask for help.  Ask your family, friends and colleagues to help you out and keep an eye on you.  Ask them to encourage you and hold you accountable if you get sidetracked.
9. Develop strategies to deal with obstacles or problems.  Learn how to deal with obstacles and problems that arise.
10. Take pride in your successes and learn from your failures.  Take pride in your success when you achieve a goal/resolution.  If you fail, take the blame then develop a system to do it better the next time.
11. Begin to view fitness like brushing your teeth.  Would you skip brushing your teeth in the morning because you are too busy or don’t feel like it?  Likely not.  So, view fitness the same way and make fitness a permanent part of your daily routine, realizing it only takes 20-45 minutes/day.

How to Stay Motivated in Winter- By Ashley W. Pettit

Although we hope it is coming to a close, the gray days and dark afternoons are still taking a toll on our psyches, so here are some tips for winter weather workouts!

Since it gets dark so much earlier, your body can begin to think that 3PM feels like 8PM, so shift your evening workouts to the morning or lunchtime so you don't skip them!

1. Go out and grab some cute new layered workout clothes!  You must cover up to get to and from the gym, so grab some fun hoodies and warm pants to toss on top of your garb. 
2. Don't let the winter months prevent you from enjoying the outdoors.  Try something new: cross country skiing (rent some equipment and trek to a public golf course for some fun terrain,) take a fun run outside (don't forget to protect your head with a hat,) spend some time ice skating to burn off some calories, or even try snow shoeing through the forest preserve!
3. Group exercise schedules at your gym usually change during the winter season-so try a new class!
4. If you are traveling during the holiday season, scope out the fitness facilities where you are going and pack your gym shoes and workout clothes no matter what.  You'd be surprised how much a week off can affect your fitness level-don't wait to find out!
5. Shop!  Holiday shopping can help you get moving believe it or not.  Set aside one morning or afternoon, park your car far away, and walk to all of the stores for a few hours of calorie-burning shopping.
6. Book personal training sessions out for the next 2 months and put them down in your calendar as permanent appointments.

I hope these tips help keep you all active this Winter, burning calories, and staying fit as a fiddle!

Eat to Fight That Cold! -By Ashley W. Pettit

Unfortunately, this past week just about everyone I know was sick, starting to get sick, or overcoming some bout of sickness. It is that time of year where the weather is shifting and bugs start to travel through the air and you feel as though everyone around you is coughing.

The best way to protect yourself from getting sick is to first evaluate if you are feeding your body correctly. A well-balanced diet filled with 5 (+) servings of vegetables a day and between 3-5 servings of fruit, is a fabulous way to protect yourself against sickness. However, there are certain foods you may want to incorporate in your diet that are high in zinc and vitamin C-two natural sources of immune-protection.

Zinc: Zinc is a potent immunostimulant, and its deficiency can result in profound suppression of T-cell function. Zinc can actually interfere with a virus's ability to enter the cells in your body. Some examples of foods with zinc include: Swiss chard, collard greens, both summer squash and winter squash, lamb, raw cremini mushrooms, and calf's liver.

Check out my recipe for sauteed Swiss chard to get some zinc in your tummy today!

Vitamin C: Vitamin C has been a well-known immune supportive vitamin for quite some time and many people take a daily supplement or believe in their morning OJ, but there are plenty of other foods you can include in your diet to boost your immune system. Some foods high in vitamin C include: citrus fruits, broccoli, bell peppers of all colors, tomatoes, kiwi, jicama, mango, Brussels sprouts, and kale.

Check out my recipe for Roasted Brussels Sprouts to add some Vitamin C to your diet today!

Healthy Way to Start Your Day- By Ashley W. Pettit

Starting your day off with a breakfast of steel-cut oats is a great way to warm the tummy in winter, stay satiated longer, and get a bowl full of nutrients.  The American Journal of Clinical Nutrition recommends at least 3 servings of whole grains should be eaten daily as they help prevent obesity and obesity-related diseases.
Steel-Cut Oats Vs. Rolled Oats:
Although these oats are relatively the same from a nutrition perspective since they stem from the same grain, steel-cut oats are the less processed version of oats.  
This makes steel-cut oats different in 4 main ways:

• Longer cooking time (about 30 minutes)
• More cholesterol lowering soluble fiber than other oatmeal forms
• Takes longer to digest so you stay fuller longer (higher satiety level)
• Chopped with steel blades resulting in a "chewier" oatmeal (slight variation in texture/taste)

Health Benefits of Steel-Cut Oats: 

1. A study conducted by Tufts University that was published in the Journal of Nutritionfound that: "...antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease."
2. The fiber content in steel-cut oats helps lower cholesterol. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, numerous studies has proven the beneficial effects of this type of fiber on cholesterol levels. 
3. Heart disease is a major killer in the U.S.  A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as oats, helps prevent heart disease.
4. The unique fiber in oats, beta-glucan, also helps stabilize blood sugar.  This is beneficial to everyone, but also the many people suffering from Type 2 Diabetes.  
5. Beta-glucan also helps the immune system fight bacterial infections by aiding neutrophils (the most abundant type of non-specific immune cell) navigate to the site of an infection more quickly, it also enhances their ability to eliminate the bacteria they find there.
6. Selenium is an antioxidant found in oatmeal that has many benefits, including: decreasing asthma symptoms, preventing heart disease, aid in DNA repair, and is also known to help reduce the risk for cancer, especially colon cancer.
7. Oats also have a great deal of manganese, which helps maintain healthy bone structure and bone metabolism.  Manganese is also involved in: forming connective tissues, absorption of calcium, proper functioning of thyroid, sex hormones, regulating blood sugar level, and metabolism of fats and carbohydrates.

10 Ways to Burn 100 More Calories/Day- By Ashley W. Pettit

10 Ways to Burn an Extra 100 Calories Per Day

1.     Make your floors spic and span and burn 100 calories by vacuuming your house for 25 minutes

2.     Go for a brisk 15-minute walk outside with a pet or a friend

3.     Get your groove on and dance moderately for 20 minutes

4.     Take the kinks out of your clothes and burn 100 calories ironing for 25 minutes

5.     Playing 12 minutes of beach volleyball will burn 100 calories; imagine how much you’ll burn for an entire game!

6.     Swim leisurely for 15 minutes

7.     A 40-minute joyride at 10mph on your bike will burn 100 calories

8.     Make your car look shiny and burn 100 calories with a 20-mintue wax

9.     Update the look of your home-20 minutes of painting burns 100 calories

10.  Avoid the elevators and take the stairs-20 minutes of stair climbing burns 100 calories