Interesting article on the Epidemic

I just came across this article on
Weighty Matters: Public Health Aspects of the Obesity Epidemic
Part I -- Causes and Health and Economic Consequences of Obesity

I would encourage you to read through it, it's not too lengthy but I will highlight some interesting facts that caught my eye in case you don't have enough time.

The average height/weight for American men and women today are, respectively, 5'9"/191 lbs and 5'4"/164 lbs. Overweight is classified as a body mass index(BMI) greater than 25.0 and obesity as greater than 30.0. In 2005, 60.5% of US adults were overweight and 23.9% were obese. The prevalence of obesity is nearly identical in men and women and ranges from 18% among adults aged 18 to 29 years to 30% among adults aged 50 to 59 years.

*Click here to figure your BMI.


A child with 1 overweight parent has a 40% chance of being overweight; with 2 overweight parents, it's 80%.

I hope you too can gain insight from this informative article!

Sleep = Health

We all value a good night sleep, but did you know that getting enough Z's can actually decrease your risk for cardiovascular disease and add years to your life? This morning Michael F. Roizen, MD, and Mehmet C. Oz, MD were on "Good Morning America" to discuss the importance of getting enough sleep. They said women need 7 hours of sleep while men should get 7.5 hours per night. Also, if you don't get enough deep sleep, your body loses the ability to make growth hormone, so it can't regenerate itself-to be able to fight off aging-related damage. Click here to read more on sleep.

One tip that's given for people who struggle with getting to sleep is at night, eat foods that contain melatonin -- a substance that helps regulate the body clock. That means oats, sweet corn, or rice. Or try a complex carbohydrate that has serotonin, like vegetables or whole-grain pasta. You can also go with the classic remedy: skim milk. Of course, you know to avoid stimulants like caffeine and exercise near bedtime. And try to avoid eating within 3 hours of going to bed.

Pilates Pick-Me-Up

The ACE newsletter featured this article I wanted to share. The article explains 3 Pilates exercises that are foundational movements to the Pilates world. The best part is they are very effective and you can do them anywhere! Print it off and put in your travel bag for the next time you have an out-of-town overnight stay for work.

What's Your Playlist?

You can expose your identity or remain anonymous. As I previously stated, it would be interesting to see what other people "jam out" to when exercising. Would you share yours in the comments section of this post? Maybe there's a song that's missing on your playlist!

Fun Cardio

A great cardio workout that will keep you moving. Great for intermediate/advanced exercisers (beginner coming soon!)

Warm Up 5 minutes

Run/walk 1 mile

10 minutes on elliptical

Jump Rope (or pretend) for 1 minute

5 minutes on row machine

Run/walk 5 laps

10 minutes on Bike

*optional 1 more mile run/walk

Music Research

I honestly can't stand running outside or inside without music. In the past, I've connected it with my dance background but I know that's not the real reason. There's always been something completely amazing about a good beat pounding in my ears as I'm sweating away on the treadmill. I have come across literature before on why music boosts exercise levels but I thought this research summary stated it very well.

Maybe you have had this thought too but I always thought it would be interesting to see what kind of music people in the gym are listening to under their headphones.

Groundhog Run Training Schedule

I have compiled some workouts so you have no excuses in not joining me for the next adventure: The Groundhog Run.

Before you get started. Get some GOOD TENNIS SHOES. They might be slightly more expensive than your normal shoes but very worth it. I use Metro Walk/Run. There are other places to get quality shoes, I know many people who use Garry Gribbles. Either way, invest in your joints!


For Beginners (walkers):
December 5th-December 20th:
*3 days/week of walking for 30 minutes
December 21st-January 3rd:
*3 days/week of 30 minutes walking/jogging combo (walk 5 minutes; jog 1-2 minutes)
January 4th-January 16th:
*4 days/week of 40 minutes walking/jogging combo (walk 4 minutes; jog 2-3 minutes)
January 16th-January 25th:
*4 days/week of 40 minutes walking /jogging combo (walk 3 minutes; jog 2-3 minutes)


For Intermediates (Walk/Runners)
December 5th-December 20th:
*3 days/week of 35 minutes walking/jogging combo (walk 2 minutes; jog 1 minute)
December 21st-January 3rd:
*4 days/week of 40 minutes walking/jogging combo (walk 2 minutes; jog 1-2 minutes)
January 4th-January 16th:
*4 days/week of 40 minutes walking/jogging combo (walk 1 minute; run/jog 2 minutes)
January 16th-January 25th:
*4 days/week of 40 minutes walking /jogging combo (walk 1 minute; run/jog 3 minutes)

For Advanced (Runners)
December 5th-December 20th:
*4 days/week of 40 minutes walking/jogging combo (walk 1 minute; run 1 minute)
December 21st-January 3rd:
*4 days/week of 40 minutes walking/jogging combo (walk 1 minute; run 2 minutes)
January 4th-January 16th:
*4 days/week of 45 minutes walking/jogging combo (walk 30 seconds; run 90 seconds)
January 16th-January 25th:
*4 days/week of 45 minutes walking /jogging combo (walk 30 minute; sprint 60 seconds)

Holiday Gift Ideas

Ah the fun of picking out that very special gift for your loved ones! I compiled some great (fitness-oriented) ideas for your gift giving needs this year. Enjoy!

1. i-pod shuffle or the ipod nano
A big help with cardio!

2. The workout Bag
This is a great one because it has compartments for sweaty and clean clothes.

3. Sign her up for a pilates class.

4. Get her/him some sessions with a trainer-click here to find one in your area that's certified.

5. Massages, Pedicures, Manicures, Facials are all great ideas. I am one to live the work hard but also relax hard motto.

6. This one's fun and new-perfect for 2008. The Ropeless Jump Rope-crazy huh?!

7. Apple Nike + iPod Sports Kit
This great sports kit is one of the better ideas I've seen this year and perfect for the new (or veteran) runner in your life. It includes a sensor that the runner puts on her shoe and it also includes a receiver she plugs into her iPod Nano. The sensor sends information to the Nano about pace, speed, distance, calories burned and more. This one doesn't include the Nano, but just the sensor and the receiver, so she'll need on of her own. They do sell kits that include the Nano.