By Jeff Harrison
PHC General Manager

How many times have you heard the expression, “If it were easy, everyone could do it!”? That couldn’t be more true when referring to diet, exercise, or both. Case in point, famous talk show host Oprah Winfrey’s public struggle with weight loss and subsequent weight gain.  “How can that be?”, the tabloids question. After all, she’s a celebrity and has a staff of professionals helping her, from a personal trainer to a private chef!

You Can’t Mess With Nature

Like most dieters, Oprah’s critical mistake was thinking that she could trick or force her body into losing weight and quickly.  Fad diets, liquid diets, no carb, low carb, etc. she tried everything and eventually saw some success.  In the end however, the body wins and now she’s having to deal with a body that’s adjusting to years of calorie highs and lows. Our bodies, the perfect machines that they are, are designed to do one thing very well - keep us alive at all costs.  If we deprive our bodies of what it really needs nutritionally, it will do what is necessary to sustain life, namely increase storage of body fat.

The Solution

While the guidance of a fitness professional, nutritionist, or chef can definitely be the “X” factor, it all comes down to choices.  You can choose to understand that a lifestyle of consistent, well-balanced nutrition and exercise is the only and best way for long term success OR you can choose to think that somehow you’re going to thwart 10,000 years of genetic genius.  Bottom line: you can’t out-exercise a poor diet and you can’t simply stop eating.  Fuel your body and get movin!

Get a head start on 2009! Set up an appointment today (610-326-6216) and choose to do what’s right!

By Jeff Harrison
PHC General Manager

Thanksgiving is quite possibly my favorite holiday (even though I despise the cold weather!).  No gift giving, no stress (unless you’re cooking), enjoying good food and being with your family and friends.  Thanksgiving however doesn’t have to be a dreaded event, with loads of excessive calories and the beginning of a season filled with culinary temptation.  It is but one day on the calendar and not one day that will ruin all of your hard earned work from exercise. But if your eating habits are suspect all year, than the holiday can be a little daunting.  

Here are some Thanksgiving survival tips:

• Skipping breakfast and lunch is a sure recipe for overeating at the Thanksgiving table. Be sure to start your day with breakfast and if eating later in the day, a light lunch will deter from eating too much at dinner time.
• Focus on eating smaller amounts, drink lots of water throughout the day, and really enjoy dinner by chewing slowly.
• Control your portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group: If you like turkey and ham, fit a little of both in one circle.
• Be mindful of your alcohol intake: Mixed drinks tend to have high amount of concentrated sugar and quickly add empty calories. One glass of wine may be reasonable, but remember alcohol contains about 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.
• If you’re worried about the food choices, bring your own low-calorie dish or veggie tray to family gatherings.
• Be active: Go for a bike ride or a long brisk walk, take a Turkey Burn Class, or spend at least one hour at the health club to burn calories before the big Thanksgiving meal.
  

Wishing you and your families a very Healthy and Happy Thanksgiving!

By Jeff Harrison
PHC General Manager

Just recently for the first time in it’s history, the U.S. Department of Health and Human Services released it’s 2008 Physical Guidelines for Americans.  These Guidelines describe the types and amounts of physical activity that offer substantial health benefits to Americans. Physical activity, or the lack thereof, in this country has become so suspect that now the government feels they can and will provide the necessary push.  Is it enough and will it be effective? You be the judge.

A Sampling of the Guidelines  

Adults (aged 18–64)

• Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
• Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
• Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Benefits

• Lower risk of: early death, heart disease, stroke, Type 2 diabetes, high blood pressure, adverse blood lipid profile, metabolic syndrome, colon and breast cancers; prevention of weight gain; weight loss when combined with diet; improved cardiorespiratory and muscular fitness; prevention of falls; reduced depression; better cognitive function (older adults); better functional health (older adults); reduced abdominal obesity; weight maintenance after weight loss; lower risk of hip fracture; increased bone density; improved sleep quality; lower risk of lung and endometrial cancers

Where ever you are in regards to your health and fitness, know that you have a choice.  And what better choice than to come see why Pottstown Health Club is your PerfectFit for meeting The Guidelines - from cardio machines with no waiting, top notch strength training equipment, non-intimidating exercise classes, and the region’s best personal trainers to help you get the most out of not only your fitness, but your life!

Check us out TODAY!

By Jeff Harrison
PHC General Manager

Wouldn’t it be grand if getting rid of body fat was as easy as just taking a pill or doing a specific exercise?  Sure, the supplement and pharmaceutical industries would like you to believe that it is indeed that easy. The fact is, if it were that easy, then everybody would or could do it.  Unfortunately, that is not the case.  While losing body fat is not easy, it’s not impossible either. Newsweek just ran a story on the myth vs. reality when it come to fat loss. Here are some of the more common mistakes exercisers make in their quest to decrease body fat. 

1) Neglecting nutrition

Your nutrition is more important than your workout. Repeat. Your nutrition is more important than your workout. You must follow an eating program where you eat fewer calories than you need, and you must focus on high-quality, nutrient dense foods. An apple is a nutrient dense food.  A bagel is an energy dense food. No gimmicks, no pills, no powders, and no diets!

2) Worrying about how many calories are counted on the cardio machine

This number is irrelevant because there are too many factors that affect calories burned and none of the cardio machines have those capabilities.  What you can control is your intensity, or how hard you work.  It’s simple, common sense. The harder you work, the more you burn. Period.
 
3) Doing the same workout over and over again

Don’t get stuck on autopilot doing the same thing over and over, no matter how much you like it. Do something different on your off-days. Try different types of workouts. Change up your routine every 4 weeks - never go longer than 6 weeks on a program. Remember, change is good!  

4) No accountability

Who’s there to keep you on target when you fall off? How can you honestly track your success if you’re making it up as you go? Family, a friend, a spouse, or a certified fitness professional? Success is greater with support. Take notes. Keep track of your food intake and your workout output.

Take charge of yourself and great things can happen!

By Jeff Harrison
PHC General Manager

After what seems like months of endless debating, political commercials, and interrupting phone calls, it is our civil duty and right to vote in the 2008 Presidential Election.  Whether your vote is for Obama/Biden or McCain/Palin, you have a choice and a chance to make a difference. When it comes to our own health, we have a similar choice: a choice between exercising or not and having a healthy meal versus something we know is not good for us.  In the end, you ultimately have to live with the consequence of your decision but you have to know that your choice did indeed have an impact on the outcome.  And to think otherwise is just ignorant.  If everyone exuded the same passion and enthusiasm for their health as you see and hear people have for politics, our state of health would be much better.

So go out and make a choice, and to relieve the stress of it all, grab a workout and a heart warming (and healthy) meal along the way!

By Jeff Harrison
PHC General Manager

By Jeff Harrison
PHC General Manager

Forget about Palin and McCain vs. Obama and Biden!  While they continue to battle on the issues currently facing our nation, and world for that matter – the economic disaster, health care, the war in Iraq –one thing you won’t hear them talk about is the one thing you DO have control over – your physical health! 

Trust me. That’s good news, but if you don’t make that a priority, no bail out plan in the world can save you. It’s called taking responsibility – a powerful lesson to learn in today’s society. I don’t care if you work 15 hours a day, you can squeeze in a 10 even 20 minute workout. I don’t care if Starbuck’s offers you grande caffe mocha latte, you can still say NO. (or better yet, just skip Starbuck’s all-together).

Prioritize and take responsibility. Take control of your fitness and you can take control of your life.

By Jeff Harrison
PHC Director of Personal Training 

The most famous question may quite possibly be “To be or not to be?” After all, that is indeed the question.  But I have one that more people would be interested in the answer to; one that stumps exercisers everyday and our ever expanding nation - how in the world do I lose fat?

Failing to commit

Most people fail to control themselves. Exercise is not a permit to eat more, and simply eating more is not a reason to exercise more. Fat loss can only be achieved through a commitment to a healthier lifestyle, one that involves regular strength training, moderate cardiovascular exercise, and the right nutrition (not a mass marketed, diet scam). 

Failing to plan

Failing to plan is planning to fail. Focus on planning your workouts and nutrition ahead, with the emphasis being on quality, not quantity.  Trying to “out-exercise” your poor nutritional habits is a path with which you will never succeed.

It’s as Easy as 1..2..3!!!  

Fat loss is easy once you understand how hard it is…and it’s hard if you think it is easy. Follow these tips and you will succeed. I promise you that.

1) Plan and prepare your nutrition in advance. 
2) Follow a professionally designed, structured workout routine that is more intense than anything you’d put together for yourself. 
3) Get social support from others who have gone through the same trials and tribulations that you face.

Ask us, and come see why Pottstown Health Club is your PerfectFit for fat loss success!!!  

By Jeff Harrison
PHC Director of Personal Training

I have to admit.  I do get a little depressed at the end of summer.  Shorter days, colder weather, and even though I’m not personally going back to school, those days still haunt me.  But fall is a perfect time to get back into fitness, back into health, and back into the gym.  Therefore, I present to you…..

Your Six Steps for a PerfectFit Fall

1. Clean out your pantry- Unnecessary snacking and nutritionless food is a sure fire way to sabotage all of your efforts, whatever your goal.  Get rid of them.  Out of sight, out of mind.
2. Step up the intensity - If you are seeing no to minimal results, stop doing what you keep doing. Workout harder, not necessarily more.  Focus on quality of workouts, not quantity.
3. Use professionally designed, structured workouts - Don’t walk into the gym having no structure or plan to your workout.  Work with a certified fitness professional to take away the guess work and design a structured and efficient exercise regimen.
4. Step out of your”box” - Take a class, such as BodyPump, RPM, or yoga.  Weight train with free weights and medicine balls.
5. Plan, shop, and prepare your food - This is critical to success.  You can’t out-train a bad diet, but you can out-plan bad habits.
6. Get social support - The most overlooked component.  You need accountability.  You need someone to cheer you when you succeed and catch you when you fall. Don’t do it alone.  Your success depends on it!

By Jeff Harrison
PHC Director of Personal Training

By now we’re all familiar with Michael Phelps, who many are calling the greatest Olympian of all time. Well on his way to breaking the 36 year old mark of 7 Gold medals in one Olympics, many may wonder what it takes to feed an athlete of this caliber — and, really, he’s more than an athlete, Michael Phelps is a machine!  

Fueling the “Machine”

For Phelps to fuel his performance and maintain body weight, he reportedly consumes 12,000 calories each day! This is about 10,000 more than most individuals … but most individuals also aren’t putting in 30+ hours of training each week. Instead, most are hoping to be active for just a few hours each week. And this is fine for general health and disease prevention. But of course nutrition plays a major role in this picture as well. And scientists suggest it’s all about waist circumference — the size of your waist dictates how healthy (or unhealthy) you are.  

Waist Measurements

For a majority of the American population, there’s a major concern, with over 66% overweight or obese. To accurately measure your waist circumference, have a certified fitness professional measure you.  

Women 

• Waist circumference of over 31 inches (about 80cm) indicates slight health risk.
• Waist of over 35 inches (about 90cm) indicates substantially increased health risk.  

Men 

• Waist of over 37 inches (about 94cm) indicates slight health risk.
• Waist of over 40 inches (about 102cm) indicates substantially increased health risk.  

Do you want to know how many calories YOU need each day?  We can tell you, but I guarantee it’s not 12,000 calories!