Daily Archives: December 24, 2014

home » 2014 » December » 24 (Page 2)

Corporate Wellness Program: Fitness Boot Camp Saves Money And Increases Productivity

Make fitness boot camp a part of your corporate culture and you will build strong teams, increase productivity and change the lives of your employees. Successfully organize and conduct your own fitness boot camp program. Implementation of a corporate fitness boot camp program costs almost nothing and results in increased productivity, less sick days, cohesive teams and lower health care costs.

For Whom Is Fitness Boot Camp?

Fitness boot camp is designed for all ages, all sizes and shapes, as well as all fitness levels. It is great for beginners and those who have never exercised before as well as for the regular exerciser. Fitness boot camp will enhance existing wellness and fitness programs or completely replace them.

Perfect For Busy Schedules

You will learn how – with little or no cost – to organize your very own fitness boot camp cells/teams. I call this the busy person’s workout, because it covers the strength, cardio and flexibility all wrapped into one workout session. Consult with your physician before beginning this or any other fitness activity.

What You Get With Fitness Boot Camp

  • Variety.
  • Fun.
  • Energizing.
  • Builds strong teams.
  • Incorporates company, family and life core values.
  • Complete-body, encompassing strength, muscle endurance, flexibility and cardio.
  • Can be started anytime.
  • No strict workout regimen.
  • Dynamic, always focused on progress.
  • Can be done indoors and/or outdoors.
  • For men, women, teens and children.
  • For pre-beginners, beginners, intermediates and advanced.
  • For young and old.

This workout is for the company looking for a creative way of getting its employees in shape while strengthening team spirit, increasing productivity and reducing absenteeism.

The purpose of implementing fitness boot camp cells/teams is to actively take on the role of getting employees, club members, family members and friends in shape and build strong, cohesive teams.

Workplace Benefits of Fitness Boot Camp

  • Little to no cost.
  • Use existing employee and management structure to organize.
  • Enhancement of corporate culture.
  • Healthier and happier employees.
  • Enhanced team spirit.
  • Reduced illnesses.
  • Reduced loss of work time.
  • Reduced injuries.
  • Increased productivity and performance.
  •  Weight-loss and weight management.
  •  Nutritional guidance.
  •  Stress relief and stress management.
  •  Enhanced communication.

Appoint Team Leaders

Appoint team leaders for each cell, which will be made up of approximately six to twenty employees. This is a company-wide approach, from senior management all the way down to front-line employees. Any member of management can simply step in and join the workout with any of the teams to promote their relationships with employees while working on their own fitness and demonstrating, by example, how important this is. Management participation is a non-threatening way for senior- and mid-level management to join in on what is offered as serious fun with special emphasis on fun and teambuilding.

Decide on how best to organize your initial team cells and appoint team leaders or coordinators (one for each cell). Then, assign one individual to support all team coordinators of all the cells and to track the programs. That individual could be the wellness coordinator, supervisor, manager or some other employee. That individual should already possess a heightened level of enthusiasm for fitness and have a desire to help others.

Different Fitness Levels Train Together

All fitness levels train together. Have all employees sign a waiver for the program. If any members have medical issues, those employees would then only perform those exercises that are permissible by their physician; for example, walking but no jogging, no abs work, no squats or lunges due to knee injury. Often a simple modification of an exercise is possible. Those with medical restrictions would then perform their alternative exercises during the time the rest of the team is performing their (unmodified) exercise; or they will simply modify the team’s exercise to a safe range of motion suitable to their medical limitation.

Organize Fitness Cells

Those employees who work together on a regular basis should be organized as a part of the same fitness cell. You can organize the cells by department or cross-departmental. Have managers or peers come together; mix various management levels. Rearrange the mix of employees every six months, if you desire. Whether your business is customer service, sales, banking, law office staff, fire and rescue, hospital staff, law enforcement, school, college or university, or small business with a handful of employees, boot camp fitness cells are right for you.

Indoors or Outdoors

Another exciting aspect of fitness boot camp is these workouts can be done anywhere, whether indoors or outdoors. Keep it interesting by changing workout location, where feasible, and look for opportunities to incorporate your environment into your workout. For example, park benches are great for performing dips, and the entire team can wrap their resistance bands – also called exercise tubes – around a tree for a group upper-body exercise.


You choose a time to fit your schedule. Whether it is 10, 20, 30 or 60 minutes for fitness boot camp, it all adds up to an accumulative health benefit. I strongly recommend at least twice a week, once a week at a minimum, as a part of a corporate program with emphasis that the employees work out four to six times per week all told. If you cannot schedule fitness boot camp twice a week, schedule the frequency that will work. Make it a part of your corporate culture and your employees will take this into their private fitness routines. There is a clear connection between fitness and workplace performance.

Combine Workout with a Business Meeting

Combine a meeting with fitness boot camp. There is no better way to get those creative juices flowing while problem solving than to engage in hearty exercise. Start with an issue to be considered or a problem to be solved, and then perform an exercise or two. Stop and discuss. Then do it again with the next agenda point, until all issues and muscle groups have been addressed. Who says you cannot combine work with pleasure?

Anyone Can Do It

The training is easy, and the exercises are very basic and easy to perform. The mix of exercises follows the principles of simplicity and fun. Technically, this is called functional training. Functional training focuses on training the body how it is used in activities of daily life.

Train the Trainers

Once you have identified your trainers, they need to be trained. To implement this program the trainers will only need a few basic exercises. Start with these basics and, with time, gradually introduce new exercises. The trainers are not just watching. They are performing the exercises with their team members as they guide and encourage them through the workout.

Three Basic Principles

  • Warm-up. Perform toe raisers to warm up the body.
  • Stretch. Stretch each body part briefly right after exercising it.
  • Strength and cardio. Alternate between upper and lower body exercises.

This approach is safe and does not require much training to implement. Participants are to stay in touch with their bodies and do only what they can do. If they can only perform a partial motion of an exercise, that is acceptable and is still working the muscles. Use the following list of basic exercises to get started. You will find a description of these exercises in the book titled Boot Camp Fitness for All Shapes and Sizes by Lt. Col. Bob Weinstein, USAR-Ret..

Start With These Exercises

  • Squats
  • Standing crunches
  • Standing lunge
  • Arms and shoulders stretch
  • Triceps and upper back stretch
  • Standing straddle and stretch
  • Standing hamstring stretch
  •  Biceps curls, resistance band
  • Shoulder press, resistance band
  • Upright row, resistance band
  • Crunches

Ground Rules for Fitness Boot Camp

There are ground rules to follow. These rules are designed to build strong, supportive teams and team members. Focus on the basic approach of the workout to guarantee progress for all team members, while having fun.


Keep the workouts safe. Ask about medical restrictions and remind participants to stay in touch with their own bodies. The workout is designed to take the employees out of their comfort zone periodically so that fitness progress can be experienced. The comfort zone will differ for each individual. A team member only modifies an exercise for medical reasons or due to fatigue level and then continues to exercise that body part.

Do not allow the question of liability to cause the program to be rejected or terminated. The advantages of this fitness program far outweigh any questions of risk or liability. Seek legal counsel to mitigate any risk. Require all participants to stay in touch with their own bodies and do only what they can do.


As a team progresses, new exercises can be incorporated into the workout, periodically changing the routine, location or sequence of exercises. Introducing something new keeps it interesting.


The fun factor cannot be emphasized enough. The workouts are all performed in a light, upbeat and positive atmosphere with an emphasis on mutual respect and concern for all team members. Humor is an important element, as long as it is not demeaning, inappropriate in language, or content. No foul language is to be used by any team member. Treat the workout like a game and have a blast.


Variety is the spice of life. In addition, variety is one of the principles that keeps the workout interesting and actually plays a role in surprising the neurological system into supporting greater fitness progress.

Complete Body Workout

Complete body workout means strength, cardio and flexibility. It also means upper body, lower body and abs. Every workout will include all of these in varying degrees. This is easy to apply. Simply spoken, what you will do is jog or walk; stop and work a body part; jog or walk; stop and work a body part until the entire session is complete.

Are you indoors and can’t go outdoors? Be creative and perform the exercises while alternating between upper and lower body. You will get a cardio workout as well. Every session may have a different emphasis. For example, the upper body may be emphasized, while the other areas are still being worked. The order of exercises may be random, as long as there is alternation between upper and lower body.

Core Values

The core values of the company are to be consciously practiced and illustrated during the workouts. Core values are designed to make us better employees and better persons. For example, the core values of the U.S. Army are loyalty, duty, respect, selfless-service, honor, integrity and personal courage. A clear understanding of the company core values is an essential part of the training. During each training session, a particular core value or values should be emphasized to talk about. This can be accomplished by selecting an appropriate quote or quotes or a life or business scenario or anecdote that best demonstrates the core value.

Enhance Workplace Performance

The practice of core values of a company is very important for the long-term success of the company and for great employer/employee and employee/customer relations.

All people have different skill sets and different levels of performance. The object of fitness boot camp is to make all team members feel appreciated and motivated regardless of performance levels. That is the secret to enhancing the performance of all.

Team members will all have different fitness levels. Some will have stronger upper bodies, some will have greater flexibility, and some will have better cardio. Each team member focuses on his or her individual fitness progress based on his or her very own fitness level and not the fitness level of other team members. All team members support each other in their individual quests to improve. Fitness boot camp is not only about physical strength, it is also about mental strength.

Mental Fortitude

Mental fortitude pushes us to improve and go beyond our present fitness level. In order to improve mental fortitude, 100 % effort is required of all team members. One hundred percent effort means that if a team member, during the course of an exercise, gets so fatigued that the complete exercise cannot be performed, then that team member will not simply quit, but will modify the exercise to the point of being able to continue. Without a struggle, there can be no progress. This is where the mental fortitude is actually being strengthened again along with the body. Strengthening of mental fortitude will carry over into the workplace. This is very powerful. This keeps the mind and body in the mode of saying, “Hey, I can do this! I will not stop! I won’t quit!” This is what adds the challenge to the fun.

Count Reps Aloud Together

All team members will count exercises with repetitions aloud and enthusiastically. The only exceptions are laryngitis and those who cannot speak. This works the diaphragm and has a very positive team-building impact on team members. If you happen to be in an environment that will disturb others by counting aloud, whisper instead.

Start your fitness boot camp corporate wellness program today.

Please mention the author when citing or reprinting this article. The author is Lt. Col. Bob Weinstein, USAR-Ret.

Buying Ironman T5K093 Midsize Sleek Fitness Tracker Watch

If you want to purchase fitness watches I shall suggest you to buy from Discount Fitness Watches. Most of the people use Timex t5j031 Unisex Digital Fitness Heart Rate Monitor Watch to regularly monitor heart rate.

Most of the fitness watches use chest strap in order to measure your heart beat and to show you your heart rate. Fitness watches use chest built for calculating your heart beat.
This online store Discount Fitness Watches has a huge variety of fitness watches. If you are doing work in office and want to monitor your heart rate while working fitness watches are best for such purpose. Good thing for fitness watches is that both men and women can wear it. You can wear fitness watches and these can be purchased from Discount Fitness Watches.
The best fitness watches have capability to measure your heart beat. imex t5j031 Unisex Digital Fitness Heart Rate Monitor Watch is the most popular fitness watch that can monitor your heart rate and you can purchase it from Discount Fitness Watches. You can easily monitor your heart rate when doing exercise or any other activity.

It facilitates you to view various types of fitness watches so that you can choose any one that suit you. Different people choose different types of fitness watches and the choice of fitness watches depend upon your needs and requirements. Fitness watches have different features some will measure amount of calories while some will measure pulses. GPS tracker devices are also used in fitness watches in order to locate your precisely.

You can easily find an online store like Discount Fitness Watches to purchase fitness watches. You can easily purchase Timex t5j031 Unisex Digital Fitness Heart Rate Monitor Watch from Discount Fitness Watches at very reasonable rates. This is an electronic store selling different kinds of fitness watches.

There are various types of fitness watches and Timex t5j031 Unisex Digital Fitness Heart Rate Monitor Watch is considered to be the best to monitor your heart rate.

Achieving an Elite Level of Fitness

In order to understand exactly what fitness is, or what it means to be “fit”, we have to define it so that we can have a precise understanding of what, how and why. Right? It almost drove me mad trying to find a definition for fitness and being fit! I searched the internet and writings of leading industry organizations and found very odd, misleading and confusing definitions. It’s no wonder everyone struggles to achieve a state that has no clear definition!

If you took the time to search yourself, you might find definitions for fitness such as:

in good physical condition; in good health or sound physically and mentally; healthy; to conform correctly to the shape or size of <it doesn’t fit me anymore> (1): to insert or adjust until correctly in place <fit the mechanism into the box> (2): to make or adjust to the right shape and size; Capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort; the genetic contribution of an individual to the next generation’s gene pool relative to the average for the population, usually measured by the number of offspring or close kin that survive to reproductive age. (Huh!!)

Wow! Even the NSCA, the National Strength and Conditioning Association who is one of the most respected authorities on exercise physiology doesn’t even attempt to give a definition of fitness.

How’s that for maddening? Well let me share with you what my definition of fitness is. You see, creating a fitness program without clearly defining what it is that the program must deliver would be ambiguous and leave you unclear about what you had to do to achieve the outcome you want. I believe that defining fitness plays a crucial role in your success. The keys to understanding the methods and achievements of the perfect fitness program are embedded in our view of fitness and in some basic exercise science.

At Ultimate Potential we use five different principles or systems for evaluating and guiding you in achieving your Ultimate level of fitness. These five systems define our view of fitness perfectly. All of these systems combined creates a holistic body (or being) and lifestyle.

Each system is a vital component and each has a distinct importance in understanding your overall fitness level or that of a program’s effectiveness in serving you to achieve a higher level of fitness. Mastering each of these 5 systems combined create what we define as world-class or elite level fitness.

1st System – Train All 10 of Your Basic Physical Skills

The first system identifies and outlines the 10 generally recognized basic physical skills you must train your body for. They are defined as:

  • Cardiovascular
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Agility
  • Balance
  • Accuracy

– the ability to control movement in a given direction or at a given intensity. – the ability to control the placement of your body’s center of gravity in relation to its base of support. Balance gets harder as you get older unless you train to keep this skill sharp. – the ability to minimize transition time from one movement pattern to another. – the ability to combine several distinct movement patterns into a singular distinct movement. – the ability to minimize the time cycle of a repeated movement – the ability of your muscles to apply maximum force in minimum time. – the ability to maximize your range of motion at a given joint and not feel 90 when you’re only 40! – the ability of your muscles, or combinations of muscles, to apply force. – the ability of your body systems to process, deliver, store and utilize energy.- the ability of body systems to gather, process and deliver oxygen to your entire body.

The truth is, you’re only as fit as you are developed in each of these 10 basic skills. And like a chain, you are only as strong as your weakest link. Improvements are always made with training and practice. Keep in mind that all of these skills have one common theme: if you don’t use them, you will lose them. All of these skills make a contribution to your quality of life. Identifying where you are weakest in these 10 categories and then choosing the right fitness training program that allows you to develop and achieve balance in all of these skills is YOUR goal in the first system.

2nd System – Functional Training means you train for life

The second system is based upon the fact that your human body is meant to perform in functional, multidirectional movement patterns using multiple joints and muscles at any given time. This is why we train your body with primarily Functional Training using the right intensity and methods in our Fitness Training programs. If you think about your functional movement patterns in a day, they might include: squatting, overhead reaching, twisting, bending, pushing, pulling, lunging, quick multi-directional movements, stepping, climbing, etc. Imagine not being able to do any of those when you needed to the most? Imagine having a better body and quality of life because you’re stronger and capable of handling anything that comes your way!

Life is a consistently unpredictable event!

You never know what will be thrown your way or how you will have to respond at any given moment. Having a higher level of fitness means you must be able to execute physical tasks, especially those that are unusual movements and combined in infinitely varying combinations.

Here’s a big myth that I want to dispel. The myth is that in order to achieve the perfect body you have to work out doing the same consistent exercises, with a specific number of reps and sets on the same days of the week. Let me tell you how wrong that is! It’s extremely important to know that following a routine with a set number of reps, sets, exercises, order of exercises or routines is not an effective way to train your body! Back and shoulders one day…arms and legs another. That’s right! The best way to train your amazing, beautiful human body is to constantly mix up training techniques, use combination movements, keep your workouts varied and challenging and always push yourself to the next level. Routine is the enemy!

You will make progress toward achieving a fitness goal when you are consistent and engaging yourself with fun, challenging and diverse exercises that you enjoy. Mix it up at least five or ideally six days a week for at least an hour at a time at varied intensity levels.

In our Outdoor Fitness Training programs, we never have you do the same workout twice and you never know what you’ll be doing until you get there! You see, no predictability means you keep your body guessing, keep it on the edge and keep making progress toward your goals. This is what you must do as well if you are planning to embark on your own fitness program.

3rd System – Understand how to use your energy systems to your max fat and calorie burning advantage!

The third system is the secret to burning the maximum amount of fat and calories you can while increasing your level of fitness faster.

What the secret, you want to know? The secret lies in the right prescription for magic “metabolic conditioning.”

I have to get a little scientific on you here for a minute but don’t worry this will all make perfect sense to you in a moment. I’ll bet no one has ever taken the time to explain to you how your body’s energy systems work and why it’s important to know and understand how this information is going to benefit you.

There are three distinct metabolic pathways that provide the energy for all of your actions. These metabolic engines are known as the:

  • The Phosphagen pathway
  • The Glycolytic pathway
  • The oxidative pathway

If this all sounds too technical to you, relax, because I’m going to break it down for you…

Your phosphagen and glycolytic pathway supply the majority of energy used in moderate to high-powered activities that last less than several minutes. So, think weightlifting, sprinting, circuit and interval training here. These activities are primarily called anaerobic. Anaerobic activity causes the biggest increase to your cardiovascular fitness level, allows you to develop muscle tone faster and gives you the biggest decreases in body fat, surprisingly more than aerobic activity. Anaerobic conditioning gives you the biggest bang for your buck by creating the body you want faster and more efficiently. Anaerobic activity will also develop your level of aerobic fitness without losing valuable muscle tone that often occurs with long endurance aerobic exercise where your heart rate is kept at a steady, easier rate. Decreased muscle tone means increased body fat. No one wants that!

The third pathway, the oxidative pathway supplies energy for low-powered activities, those that last in excess of several minutes. Think fast walking, jogging, running (whether it’s around the block, long-distance or ultra endurance), biking, swimming etc. there is no argument that aerobic training builds your cardiovascular engine and decreases body fat. But what’s important to know is that if you only train your body aerobically you will never develop a higher level of fitness without training anaerobically. Aerobic exercise is important for reducing body fat and developing your cardiovascular baseline of fitness but without developing muscle you will struggle to increase your metabolism. Without balancing aerobic and anaerobic exercise you simply will not create the results you want to see.

You must tap into all of your body’s energy pathways while doing the most effective combinations of fitness training that gives you the greatest results in the minimum amount of time. The secret to your success lies in higher intensity circuit and interval training techniques and in always mixing things up! Remember, keep your body guessing, and always keep upping the ante!

4th System – The Magic of the Right Nutrition

This system is one of the most critical and often neglected. And it’s the one system that people seem to struggle with the most. But I’m going to make it easy for you.

Your nutrition plays one of the most critical functions in achieving your health and fitness success

. Let’s be honest and straight up here…simply choosing exercise alone in an effort to lose weight or become fit or healthy without eating right will not get you where you want to be. Period! Exercise and nutrition are not mutually exclusive of each other. Also, having the mindset that because you’re working out means you can eat whatever you want will only leave you frustrated and with a lack of results. That doesn’t work either. What does work?

The only thing that works is adopting a complete fitness and eating lifestyle that embraces the right exercise, a winning nutrition plan and consistent action and effort to engage in both every day.

Only this combined effort will bring you to the highest level of fitness success and create the body you dream of having.

What does a winning nutrition plan consist of? One that actually increases your metabolism and helps you burn body fat? Only real whole foods that create a balanced nutrition profile (carbohydrates, proteins, fats, vitamins, mineral), help you burn fat and increase your metabolism. The bottom line is if it comes in a box, wrapper, can and isn’t living, whole food it doesn’t belong in your body. You want to think live food vs. dead food, more raw foods vs. cooked. Organic versus conventionally grown…you definitely don’t need to ingest more pesticides or be exposed to more toxic substances than you already are. Your body spends a lot of time trying to detox itself as it is. Eating more raw vegetables and fruits will also create the right pH balance in your body.

What should your nutrition plan look like? All vegetables, small portions of fruit, berries, nuts and seeds along with beans and peas, certain whole grains, flax and chia seeds, wild fish, eggs, high quality whey protein powder and the right nutritional supplements.

If you want to see progress and permanent changes to your body, you have to give up dairy, sugar, very little alcohol (even wine!), any and all processed foods, refined grains and starches and eat in a way that supports high energy and even levels of blood sugar stabilization throughout your day. This means eating six small meals spread out throughout the course of your day and not eating after 7pm. The most important focus has to be on eating only enough calories to support your level of physical fitness and not increase body fat by eating in excess of what your body burns in a day.

Know that eating the wrong foods, especially in the wrong proportions, will squash every attempt you will undertake in trying to make progress.

5th System – Fitness Success isn’t necessarily what you do to your body…it’s what you do to your mind!

The fifth and final system is the single most important one of all! It’s all about creating a powerful mind.

Every morning as you begin your day, practice visualizing yourself exactly as you want to be as if you have already achieved your goals.

Start each day by focusing on exactly what you want to create for that day and exactly how you want to be and what you want to achieve. See it happening exactly the way you want it. With practice it becomes reality.

Your mind is the most powerful tool you have. Always know that you are the one who’s in control of all of your thoughts, feelings, emotions and their resulting actions. If you are always telling yourself that you are fat, ugly, unlovable, unsuccessful, unwanted etc… then this is exactly what you will create as your reality. On the other hand, if you start your day telling yourself how much you love yourself, how you admire the way your body is taking on a new shape, noticing all the new small little changes and appreciating your body as it’s developing and loving yourself for who you are, not only will you be magnetizing yourself toward your goals, you will experience a profound level of inner peace and satisfaction. It’s all about changing your vibration and focusing on creating positive results for yourself and your life. Bottom line is…you have to LOVE living in your own skin!

All of these systems combined will lead you successfully toward achieving an elite level of fitness success. Having a coach and a mentor to help you set goals and navigate successfully toward them is invaluable. Studies have proven that Coaching is a powerful and effective tool that has helped more people reach a higher level of success than they could possibly achieve on their own.

If you are still doing the same thing in the gym you will always get the same results, plateau, struggle endlessly to reach goals or eventually burn out or get bored!

Join 24-hour Fitness Clubs – Best Way To Keep Fit

If you want to have and keep a healthy well-toned body, a good gym or health club can offer you a variety of equipment and services to help you meet your goals. But remember that not all fitness clubs are equal.

You want a fitness club that’s in it for more than your cash. It should be fully committed to health and quality service so that you see positive results as quickly as possible. It should offer an informed professional staff that can guide you through your workouts and show you how to use new equipment. And it should offer a variety of programs that focus on different aspects of fitness and health. Having a professional nutritionist on staff is another important feature you should look for.

One health and fitness club you can count on is 24 Hour Fitness, with have five types of clubs to meet your unique needs. The Ultra Sport club offers all the amenities and is set up for every type of workout you can imagine, from basketball and volleyball to saunas and spas. You can even sharpen your rock climbing skills. There’s a kids’ club, so you won’t have to hire a baby-sitter and a complete juice bar for dietary health. After your workout, you can get a wonderful massage or visit a tanning booth. 24 Hour Fitness’ Super Sport Clubs include many of the same amenities, without the massage or rock climbing. Similar to the Super Sport, the Sport Club doesn’t offer tanning. The Active club type focuses on the basic – weight training, cardio workouts, sauna, steam room, and a kids’ club. Finally, the Fitlite club offers a complete cardio workout and some group classes.
Operating since 1983, 24 Hour Fitness is the biggest privately owned and operated fitness center chain in the world with over 385 clubs. For years, they’ve maintained a expert staff to help their clients get the most out of their exercise program, and they use qualified nutritionists to complement working out with great advice on the foods you should – and should not – eat.

Signing up to a new club only to find that they have incomplete facilities and gaps in their equipment offering is a real disappointment and a waste of time and money. You won’t be disappointed at 24 Hour Fitness. They maintain state-of-the-art fitness equipment for every workout need. You’ll never have to stop your workout because the equipment broke down, and you won’t have to wait until a machine becomes available to get the exercise you need.

They offer team sports facilities and group classes to help you learn new skills and enjoy your friends at the same time. 24 Hour Fitness classes cover a wide range of exercise interests, such as pilates, strength training, aerobic workouts, yoga, and water workouts. Their worldwide instructor team includes over 7000 professionals, and 24 Hour Fitness keeps them up on the latest techniques by offering in-house training for Group Trainers.

You can choose from a range of membership types to meet your schedule and your budget at 24 Hour Fitness. Four types of all-club memberships give you privileges at facilities everywhere, and three different one-club options allow for savings, great workouts, and short-term fitness programs.

Since they have facilities all over the world, travelers will want to take advantage of the Passport Program, where you can workout at other private fitness centers as part of your membership in 24 Hour Fitness. All you need is your 24 Hour Fitness Passport Program ID and a reasonable fee to get a great workout at any Passport Program member’s facility.

In 2000, 24 Hour Fitness made a bold move when they entered into partnerships with five world-famous athletes to advocate fitness and make fitness a way of life for all of us. Representing the qualities 24 Hour Fitness values (determination, hard work, persistence, and a positive attitude), these sports super stars are role models and living proof of the benefits of exercise and good health. Lance Armstrong, Shaquille O’Neal, Magic Johnson, Andre Agassi, and Jackie Chan signed on to represent 24 Hour Fitness and bring good health to the people.

In 2004, 24 Hour Fitness became the first official fitness center sponsor for U.S. Olympic Teams, offering grants to help Olympic hopefuls follow their dreams and upgrading Olympic Training Centers across the country. Their commitment to good health is clear.

Your workout at 24 Hour Fitness will be fun, easy, and personally rewarding. You’ll find a wide range of exercise options and equipment, complete modern facilities and amenities, and a professional staff to help you achieve your goals in record time.

If you’re shopping for a health club, you owe it to yourself to check out 24 Hour Fitness.

Nintendo Wii Fit Starter Bundle Review: Does Wii Fit Work for Me?

You’ve heard so much about Wii Fit, and many of you might have the question on your mind “Does Wii Fit Work?” I bought my Nintendo Wii Fit Starter Bundle online three months ago. During the past three months, I’ve been playing the Wii Fit Starter Bundle on regular basis. So I’d be glad to share my Wii Fit workout experience with you.

What’s  in the Nintendo Wii Fit Starter Bundle?
I placed an order online and received my Wii Fit Starter Bundle in the mail three days later. I couldn’t contain my excitement while opening the package. The package included my long-awaited Wii Fit game and Balance Board. I already got my Wii game console earlier this year along with all the necessary accessories such as the Wii remotes and nunchuck, so I was ready to start playing Wii Fit right away.

Exercises included in the Wii Fit Starter Bundle
There are over 40 different types of training activities offered by Wii Fit, including traditional exercises such as step aerobics, jogging, as well as modern stress busters such as Yoga and meditation. You can also choose  other fund exercises such as Hula Hoops, Snowboarding and rhythm boxing. The exercises offered by Wii Fit are so diverse that every member of your family will find their favorite ones no matter how old or physically active they are.

The pressure-sensitive balance board that comes with the Wii Fit Starter Bundle can hold up to a maximum of 300 pounds. Since quite a few of the Wii Fit games are based on player’s balance of her body, this is where the balance board comes in. Similar to a step aerobics board in appearance, the Wii Fit Balance Board can also measure player’s performance as well as weight, which alongside the height, age and gender determine the player’s Body Mass Index (BMI).
My Workout experience with Wii Fit Starter Bundle
I set up my Wii Fit system as soon as I got the bundle. Firstly, I entered basic personal data such as height, age and gender as instructed by Wii console. The machine calculated my BMI and my fitness level shortly. After my profile creation was complete, I was ready to start getting a taste of Wii Fit.

I am always a fan of Strength Training. So I started with muscle-toning exercises such as Leg lift, Squat, Lunge and more. Wii Fit offered Push-up challenge and it was quite fun. I also played Yoga with the Wii balance board. I have been practicing Yoga for quite a while, so I had no problem in catching up with Yoga poses included in the Wii Fit, such as Cobra, Bridge, Spinal Twist, Shoulder Stand, Warrior and more. It was actually quite interesting to play Yoga with Wii Fit.

My favorite exercise so far is Hula Hoop. It was quite challenging to keep the hoops in the air in the beginning. After a couple of days’ training, I learned how to balance myself. After that, keeping all the hoops in the air while catching some more was really enjoyable. And it was a great workout too.

Does Wii Fit Work for me?
I have been playing with Wii Fit for 40 minutes a day, 3 days per week, during the past three months. Here is the result I’d like to share with you: I lost 4 pounds so far and dropped from size 8 to size 6. I eat like usual during these three months. So I think Wii Fit does work for me, and I will keep exercising and shaping up with Wii Fit.

Will Wii Fit work for you?
Many of you might be on the fence asking “Will Wii Fit work for me?” My answer is “Yes, it will. As long as you do it right and do it regularly.” Don’t get me wrong, Wii Fit  is not going to make you lose weight if you eat excessively and doing 10 minutes a day on Wii Fit. You have to watch your lifestyle and diet too. If you exercise with Wii Fit regularly with a healthy diet, you will be happy to see the result 3 months later just as I did.

Wii Fit is like a home gym membership to some extent. However it is much more fun, and provides more motivations to get people started, especially for those who don’t have time hitting the gym every other day, or just simply don’t like go to the gym. Wii Fit turns the exercises into a fun experience. And there are so many activities included in the Wii Fit game that you wouldn’t feel bored at all.

To sum up, Wii Fit works for me, and it will work for you as long as you manage your expectation and keep a long-time commitment. WiiConsoleDeals.com is a specialized Wii for sale site that lists up to the minute deals on the Wii consoles, Wii Fit and other popular Wii games and accessories. Be sure to try this website when shopping for Wii Fit bundle.

Fitness Trainer – Five Questions to Ask

The main obstacle to staying on track with a fitness program is losing motivation. People are just starting an exercise program can find themselves quickly tired of the same routine. Keeping exercise appealing and maintaining a good fitness perspective is key to long-term success.

If you have to watch the exact same episode of your favorite television show every day for the rest of your life, you would probably be banging your head against the wall by the end of the week. You would change the channel, pick up a book, or do anything you could to avoid something you once enjoyed.

Yet, many people starting on a fitness program feel compelled to follow the same routine, day after day after day, and consequently fall off the exercise wagon.

Most people would want the services of a fitness trainer in order to provide them the different portions of the fitness program in a livelier style.

Fitness trainers are actually experts in analyzing and creating a fitness program that is right for you. They are the ones who will calculate your appropriateness to a certain program with regards to your “fitness level,” create the program according to your specific needs, and keep you stimulated and inspired by giving you activities that will not bore you.
But then again, as with other entities included in the fitness world, not all fitness trainers are created equal. They may vary from the different trainings that they have, the health education they have acquired, and the skills that they have learned.

It is important to consider some factors that will determine if a certain fitness trainer is right for you. Here is how to find the fitness trainer that fits you:

1. The Fitness Trainers Certification. Like any item or product, the quality is sometimes measured and determined through the certification. Before you choose your fitness trainer, it is important to verify if the trainer is duly certified by a highly regarded fitness association.

It is also best to choose a fitness trainer that has a CPR certification or first aid qualifications.

2. The Fitness Trainers Education/Trainings. Be sure to choose a fitness trainer who had acquired an adequate training and education as far as health and physical fitness is concerned.

Even though it is not necessary, fitness trainers who have acquired education connected to physical fitness or any other related field will definitely have an edge over the others.

3. The Fitness Trainer should know how to give the right attention. A good fitness trainer should know how to provide his or her client an undivided attention whenever their session is going on. In this way, the trainer will be able to focus more on the details that need attention and offer immediate considerations.

4. The Fitness Trainer should know how to track development It is best to choose a fitness trainer that knows how to track his or her client’s progress as far as fitness is concerned. In this way, the trainer will be able to generate new activities and trainings designated for a particular result of the client.

5. Does your Fitness Trainer have a Good Personality? Since you will be dealing most with your fitness trainer, it is best if you will look for somebody with a compatible personality, somebody whom you can be comfortable with.

The services of a fitness program center and the contributions it can give you while working out on those belly fat, are, indeed, one of the best help that you can get from a professional person who knows what he is doing.

It is best to choose the best fitness trainer who can give you the best fitness program services that you need so that you will never get bored again.

How to Calm Your Cough

Coughing is what you do when something irritates your throat. Coughing also helps clear your lungs and windpipe. Many coughs, like those from cold and flu, will go away on their own. If yours comes from a more serious medical condition, you need to treat the cause. Whatever the reason, if coughing’s driving you crazy, there are ways to feel better

How to Calm Your Cough

Treating a Cough at Home – Drink plenty of fluids or use a throat spray to soothe an irritated throat and loosen mucus. Prop your head up on extra pillows at night and have a little honey before bed. Studies show honey can help ease a cough. Don’t give honey to children under 12 months

Calming a “Wet” Cough – If you’re coughing up mucus, look for a cough medicine that says “expectorant.” That loosens mucus to help you cough it up. If you’re coughing up a lot of mucus, check with your doctor to see what the best cough medicine is for you. Also, talk to your doctor before using cough medicine for serious conditions like emphysema, pneumonia, chronic bronchitis, or asthma. Don’t give cough and cold medicine to children under 4.

Calming a “Dry” Cough – You may get a dry cough with a cold or the flu or if you breathe in something irritating like dust or smoke. A cough “suppressant” helps stop your urge to cough. Plus, it can help you sleep better. Cough drops – or even hard sweets – can stop that tickle in the back of your throat. Don’t give cough drops to children younger than 4

Cough Medicine and Children – Never give cough medicine to children younger than 4 because it can have serious side effects. For children 4 to 6 years old, ask your doctor before giving any cough and cold medicines. They’re safe after age 6.

Will Antibiotics Stop a Cough? – Usually, no. That’s because most coughs are caused by viral infections like cold or flu and will get better in a week. Antibiotics only work on infections caused by bacteria. If your cough isn’t better after a week, see your doctor to make sure it’s not caused by a bacterial illness like a sinus infection or pneumonia. If it is, you may need an antibiotic.

Coughs From Allergies and Asthma – Allergies can make you sneeze, cough, or both. An antihistamine may help. Some newer ones available won’t make you sleepy. If you’re also wheezing – where your breath sounds like whistling – you may have asthma and need to see your doctor.

Smoker’s Cough – If you smoke, chances are you cough, especially in the morning. But that cough may be a sign of something more serious. Sometimes smoke irritates the airways and causes inflammation that turns into chronic bronchitis. It can also be a warning sign of cancer. If your cough seems different than usual, or if it lasts after you quit smoking for a month, see your doctor.

What Else Causes Coughs? – If your cough lasts longer than eight weeks, a number of things could be to blame. Chronic coughs can be caused by acid reflux, or gastroesophageal reflux disease. They can be a side effect of ACE inhibitors, a kind of blood pressure medicine. They can be a sign of whooping cough and even heart failure. All of these conditions need medical attention.

When to Call the Doctor for a Cough

  • For a long-lasting cough, call your doctor if:
  • You have a deep cough with lots of mucus or the mucus is bloody
  • You’re wheezing, short of breath, or have a tight chest
  • You have a fever that doesn’t go away after 3 days
  • Your child has the chills or night-time coughing fits
  • You’re still coughing after 7 days without getting better

Surprising Headache and Migraine Triggers

Warm Weather-When the temperature changes, so does the likelihood of developing a migraine. Whether it’s a heat wave or a cold snap, the change can trigger a headache. Sunny, hot days are another common culprit. Rain or changes in barometric pressure also may lead to headaches. While you can’t change the weather, you can wear sunglasses on a bright day, minimise dehydration, and avoid midday sun

Strong Smells -Strong smells – even nice ones – trigger migraines in many people. Why this happens is unclear, but the odours may stimulate the nervous system. The most common culprits are paint, perfume, and certain types of flowers.

Hair Accessories—How you wear your hair can take a toll on your head. A tight ponytail may strain the connective tissue in the scalp, leading to a hairdo headache. Headbands, braids, and tight-fitting hats can create the same effect. If this is the cause of your headache, letting your hair down usually brings fast relief.

Strenuous Exercise– Strenuous exercise, including sex, can sometimes lead to headaches. Examples include jogger’s headache and sex headache. These types of headaches are most common in people who are susceptible to migraines.

Poor Posture–You don’t have to work up a sweat to build pressure in the head and neck muscles. Slouching at your desk will do the job, too. Common forms of poor posture include hunching your shoulders, using a chair with no lower-back support, staring at a monitor that is too low or too high, and cradling a phone between your ear and shoulder. If you have frequent tension headaches, take a good look at your workspace.

Cheese– A migraine trigger for some people is aged cheese, including blue cheese, cheddar, parmesan, and Swiss. The culprit may be a substance called tyramine. The longer a food ages, the more tyramine it contains.

Red Wine– Tyramine is also found in red wine and other alcoholic drinks. Other ingredients in wine may contribute to headaches as well. Because alcohol increases blood flow to the brain, the effects may be even more intense.

Processed Meats – Processed meats often contain tyramine, as well as food additives such as nitrites, which may trigger headaches in some people. Headaches caused by food additives are usually felt on both sides of the head (in contrast to a classic migraine, which strikes one side at a time).

Skipping Meals -Hunger headaches aren’t always obvious. If you skip a meal, your head could start to ache before you realise you’re hungry. The trouble is a dip in blood sugar. But don’t try to cure a hunger headache with a bar. Sweets cause blood sugar to spike and then drop even lower.

Caffeine– In moderation, caffeine is often beneficial – in fact, it’s found in many headache medications. But chain-chugging coffee can be a cause of headaches. And, if you’re hooked on caffeine, cutting back abruptly may only make things worse. Caffeine withdrawal is another headache trigger.

Smoking -Smoking is known to trigger headaches – and not just in the person holding the cigarette. Second-hand smoke contains nicotine, which causes blood vessels in the brain to narrow. Giving up cigarettes or reducing exposure to second-hand smoke appears especially helpful to patients with cluster headaches. These are extremely painful one-sided headaches that can also cause eye and nose symptoms.

Headache Solution: Identify Triggers

If you can identify your most common triggers, you may be able to cut off headaches before they start. The best way to accomplish this is through a headache diary. Keep a daily log of foods you eat, stressful events, weather changes, and physical activity. Whenever you have a headache, record the time it starts and stops. This will help you find patterns, so you can try to avoid your personal triggers.

When to See a Doctor

Any new headache that is unusually severe or lasts more than a couple of days should be checked by a doctor. It’s also important to let your health care provider know if the pattern of your headaches changes — for example, if there are new triggers. If you have a headache accompanied by vision changes, movement problems, confusion, seizure, fever, or stiff neck, seek emergency medical care.

Caloric Deprivation Diets Excite Neural Response to Palatable Food

In a very recent study (May 2, 2013) done by nutrition scientists on weight loss and dieting, a curious conclusion was drawn—strict non-caloric diets can actually make you eat more caloric food. Scientists of the Oregon Research Institute concluded that diets with zero calorie content actually tend to develop your craving for more calorie-rich food.

The study involved two groups of adolescents who volunteered to subject themselves to rigid calorie-controlled diets for some time. This was to see their reaction to food stimuli through images of palatable food shown them during the study or the anticipation of being treated to palatable delights, both food images being high in calories. The study revealed that the stricter the diet and the longer the participants were subjected to such diets, the stronger their craving reaction for such food.


Neural Response to Food is Reinforced

The brain system has an area where reward systems are enforced through dopamine transmissions to the brain. Highly non-caloric diets stimulate this brain reward system more and enhances the reward value of food—particularly delicious food. Simply put, the more you are calorie starved, the more caloric food appeals to you in the long run.

Of course, initially the excitement and prospects of losing weight drive people to start rigid diets enthusiastically. They are able to sustain it for the first few weeks or months. But then, the mental strain brought by delicious food deprivation for a long time will gradually assert itself with even the slightest suggestion of food; like images of delectable food or the mere hint of being treated with the same soon. Thus, the next time you get a chance at a bite of delicious food (which more often than not is highly caloric) you are bound to consume double than you used to.

You Lose Your Taste for Healthy Food, Too

Worse is that, strict food deprivation is said to make you lose your taste for healthy food, says diet experts. And healthy food often tastes bland, usually being no match against unhealthy food, like cakes, fatty and spicy food, and sweet carbonated beverages. Thus, the moment you quit your rigid diet, your taste buds are likely to indulge abusively in delicious and calorie-rich food. Absence makes the heart grow fonder, they say. And the same is often true with the tummy. Thus, the tendency to devour food with a vengeance.

How to Combat Excitement to Food

Dr. Eric Stice, head of the above mentioned study, counsels dieters to opt for diets with low-fat and low-sugar food instead of a rigid non-caloric one. That prevents neural response to food stimuli from being too excited. And anyway, you need some calories in you to burn during workouts to keep you packed with lean muscles which effectively limits fat storage in the body.

High Altitude Radiation Monitoring Service

Q: I wear my badge but don’t know what level of radiation is considered safe.

A: Safe is a relative term. There is consensus that any level of radiation exposure bears some risk. However the level varies with the type of risk, fatal cancer, genetic mutation or fetal damage, and with the amount of radiation received and the duration of exposure.

Most data on human radiation exposure has come from studies of survivors of the bombing of Japan during W.W.II. Most of this exposure was of relatively short duration and at high levels.

Crew members on the other hand are exposed to low levels of radiation over the duration of their careers. When statisticians assess the risk to crews the levels stated are based on theory. To date there is insufficient data about crew health problems to provide hard data.

One approach is to consider the limits set by the Nuclear Regulatory Commission (NRC) for radiation workers and the general public.

The NRC has set the annual limit of radiation exposure for the general public at 100 mRem. The limit set for radiation workers is 2 Rem. However radiation workers are required to wear monitors, are educated in the increased risks associated with radiation exposure and are required to keep their exposure as low as reasonably achievable. It is important to know your level of exposure and to keep it as low as possible.

Below are some of the levels set by various governmental and regulatory bodies.

NRC rec. annual limit of radiation exposure for the general public –100 mRem
NCRP rec. annual limit of radiation exposure for the general public –500 mRem
ICRP rec. limit of exposure for pregnant woman for term of pregnancy – 200 mRem
ICRP rec. annual limit of occupational exposure (5 year average) – 2 Rem (20mSv)
ALARA annual admin. limits for occupationally exposed workers – 200-500 mRem

Life Fitness treadmill a great piece of exercise equipment for users

Life Fitness treadmills have been designed in such a way that they fit well in almost any home. Not only that, but Life Fitness treadmills are also priced to be affordable for most of the people looking for a treadmill and they have all the features that they need in order to get a good workout without having to travel anywhere.

Life Fitness treadmills are being used by numerous world champion athletes, top athletes, military personnel and health club members.

Life Fitness offers two Life Fitness treadmill lines: Life Fitness Cardio and Life Fitness Sport Cardio. There are seven different Life Fitness treadmill options in the first line (T3, T3i, T5, T5i, T7, and T9i/e) and two in the second line.

Life Fitness offers the T-series as a direct descendant of its commercial model series, starting with the standard quality T3, their ‘benchmark’ value model, and topping out with the Life Fitness T9i, recommended by Health Magazine.

Basic treadmills are included in the T3 series of Life Fitness treadmill models. There are two choices in this category viz the T3 and the T3i. Both of these Life Fitness treadmill models offer a large number of features including classic workouts (hill, random, manual), sport training workouts (sport training, 5K sport training, 10K sport training) and EZ Incline TM workouts. Display options on the T3 and T3i models of Life Fitness treadmill include display of elapsed time, distance, speed, incline, heart rate, calories per hour and calories burnt.

Both Life Fitness treadmill models can accommodate speeds up to 10 miles per hour and an incline of 15%. The T3i Life Fitness treadmill includes heart features including Polar Telemetry® and heart rate zone training workouts (cardio, fat burn, heart rate hill, heart rate interval and extreme heart rate). Life Fitness treadmills in the T3 series consist of a 2.5HP motor and supports inclination up to 15%.

Life Fitness treadmills in the T5 series are meant for competitive running. The main difference between a Life Fitness treadmill in the T3 series and the T5 series is that those in the T5 series are capable of speeds up to 12 miles per hour.

The Life Fitness T5 treadmill provides a wide & long walking area and a powerful drive motor. It has a few less programs and a simpler display than the T5i but features the same durable construction throughout.

A Life Fitness treadmill from the T7 line, adds daily training workouts to the package (30-minute walk, 3-mile jog, 45-minute cross-train) and customizable workouts.

Finally, the T9 series of Life Fitness treadmill models additional customizable workouts, speed interval training, pace mode, calories goal, distance goal, and time in zone goal, as well as Life Pulse TM digital heart rate monitoring. The Life Fitness T9i treadmill bears up to 400 pounds weight and features a 5/8 inch 60 x 20 inch belt with cushioned deck, 3.5 inch roller and 4.0HP motor. This treadmill series offers a top speed of 12 MPH, inclines up to 15% and provides readouts/feedbacks. It also provides 16 preset programs as well as six custom memory slots for personal workouts and it monitors heart rate through Ergo hand sensors and a wireless chest strap.

The warranty period on Life Fitness treadmill models is impressive. Life Fitness treadmill provides lifetime warranty on frame and shock absorbers, fifteen years warranty on the motor, three years warranty on electrical and mechanical parts and one year warranty on labor. The Life Fitness T9 treadmill series provides a lifetime warranty on the motor and ten years warranty on electrical and mechanical parts.

A Life Fitness treadmill can get users well on their way to fitness. With the wide variety of workout options available, even on their basic models, users will never be bored. If users are keeping a close eye on their cardiovascular fitness, the heart monitoring available on a Life Fitness treadmill can’t be bet.

A Life Fitness treadmill might be the best treadmill choice for users. If users are going to use a Life Fitness treadmill, they should make sure that they know what they are doing before using it. Users should always make sure that they are very comfortable walking on their Life Fitness treadmill device before they decide to start running. This is always the case no matter what model or style of Life Fitness treadmill they own.

Before buying a Life Fitness treadmill model users should take a look at the different features that are offered with the treadmill model. Users should make sure that the treadmill motor has a high continuous duty rating and has a long warranty.

Life Fitness treadmills have an excellent life span. Some of the popular discount Life Fitness treadmills are model numbers 5500, 8500 and T3i. No matter how strenuous workouts users desire (use of hand weights to tone arms and body while walking/running on the treadmill), Life Fitness treadmills are a great piece of exercise equipment.