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In this issue:
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News and Review |
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Great job to everyone who has been working hard the last month at classes or in training. I often say that was an "easy class" when in truth they are quite challenging. And I use the words "rest" when I really mean, "move onto the next exercise." And I won't even get started about my time keeping or rep counting abilities. Thanks for putting up with me, you are all doing a great job.
I do want to remind everyone that Boot Camp classes will not be continuing indoors over the winter. So if you have sessions remaining get off the sidelines and get out during the last month of Boot Camp as the last class is on October 31st.
One important note: There will also be no 8:00 am Boot Camp class on Saturday October 17th.
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The Real Skinny on Hot (or Not) Fat-loss Fads |
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Getting and maintaining a fit body takes work; there's just no way to cut corners and be successful. However if you are confused by exactly how to go about attaining a fit and healthy body, you are not alone. Fortunately, nutrition and fitness experts, Kelli Calabrese, MS, CSCS and Christopher Mohr, PhD, RD, are here to give you the skinny on today's "Hot or Not" diet and fitness claims so you can stay on track to getting and keeping a lean, healthy physique.
Hot or Not? Eliminate carbohydrates to drop weight and firm up.
Not: Carbohydrates have been demonized in the popular press. While refined carbohydrates (white flour, sugar, white rice, white bread, etc.) should not be the mainstay of your diet, whole grain and high fiber carbohydrates are an important part of any healthy weight management program. Think oatmeal, sweet potatoes, whole grain bread, wheat berries, bulgur wheat, quinoa, and legumes. Think fiber, not carbohydrates. If it's low in fiber, it should be low on your list of choices.
Hot or Not? Drinking green tea may help speed up metabolism and enhance fat loss.
Hot: Green tea extract may increase metabolism. A study published in 2003 in Obesity Research actually showed that people who were habitual tea drinkers for 10+ years had a 19.6 percent reduction in body fat compared to those who didn't drink tea!
Hot or Not? Eliminate certain fruits and vegetables, like carrots and bananas, from your diet because they are high in sugar.
Not: Some fruits and vegetables are more highly concentrated with sugars, but no fruit or vegetables should be eliminated from any diet. They provide a rich source of nutrients that can't be obtained from any other foods.
Click here: The Real Skinny on Hot (or Not) Fat-loss Fads to read the full article and get the truth about many popular diet and exercise fads.
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Lean And Long-Lived |
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Excess body weight, even just a little, increases your risk of cancer, according to a study released by the American Institute for Cancer Research. But staying active and following six rules for good eating can turn the odds back in your favor, researchers say.
Researchers analyzed more than 7,000 large-scale studies over five years and are now convinced, said Philip James, a member of the report's panel of experts, that excess body fat increases risks for cancer of the colon, kidney, pancreas, esophagus and uterus, as well as breast cancer in post-menopausal women.
But the report also found that "there are changes you can make in the way you live that will reduce your risk of getting cancer," said Jeffrey Prince, AICR's vice president for education.
Among the eight steps the 517-page report recommends are six that relate directly to diet. Top of that list: two-thirds of every meal should be made up of plant-based foods, such as whole grains, fruits, vegetables and beans.
Other dietary recommendations include limiting intake of "energy-dense foods," foods that contain high amounts of fat, sugar or calories, such as fried foods, hamburgers and soft drinks. Consumption of alcohol, red meat and processed meats were also linked to elevated cancer risk. The report advocates eating no more than 11 ounces of red meat per week, and no more than one alcoholic drink per day for women, and two per day for men.
The panel specifically advocated abstinence from all processed meats, such as bacon, ham and other lunchmeats. They were unable to find a level of consumption that could be considered safe.
In addition to dietary restrictions, the report also recommended being physically active at least 30 minutes every day. Tobacco should be avoided altogether.
Click here:
Lean And Long-Lived to read the full article and get preventative tips from the American Institute for Cancer Research. |
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Hoboken University Medical Center 5K
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The Hoboken University Medical Center will hold its 11th annual 5K run and 2-mile river walk on Saturday, Oct. 10.
The run will begin in Pier A Park at 9 a.m. on Oct. 10.
You can register online or in person on race day for $25 and all proceeds will go to the Hoboken University Medical Center.
The course is USATF-certified and includes water stops. The non-competitive 2-mile river walk begins at 9:20 a.m.
Beginning at 10 a.m., kids ages 2 to 12 can participate in 25- to 200-yard dashes.
There will be awards given to top runners, plus music, refreshments and entertainment.
Not ready to race? Look ahead to the Poland Spring Marathon Kickoff 5 mile race that takes place on October 25th.
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Local Clubs:
Hoboken Elysianettes
Gold
Coast Triathlon Club
Hoboken
Harriers
Mile
Square Running Club
Stevens
Aquatics
Zogsports
New Jersey
Click Here For A Full List Of Other Local Activities
Local Shops:
Fleet
Feet Sports Hoboken
What's Your Exercuse?
What's your excuse for not exercising? Are you overworked and having trouble finding the time. Well there are 168 hours in the week and all I am asking for is an average of 30 minutes a day. That's less then 4 hours a week! Can you manage to get all your work, sleep, and leisure in the remaining 164 hours? Stop with the exercuses, make it happen.
Try a boot camp class to get out and move today. Click here: Class Calendar to see a complete listing of the boot camp class schedule.
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