Rainbows and Resolutions

Hi To Everyone,

It is hard to make out, but there was a full rainbow across the sky looking out towards Mission Bay from Pacific Beach immediately after the Chargers playoff game. Kara took this photo as the rainbow was fading.

Please don't allow your fitness resolutions to fade as New Year's Day was almost three weeks ago. Stick to your guns and fight to maintain your self-control with appropriate amounts of cardio, food intake and resistance training.

To our current clients, we say "Great Job" in taking the first step after New Years by letting us take your body fat and body composition measurements. We want you to get excited and reved up to win our contest or at least meet your own lofty goals.

The following is an excerpt from Fitness Magazine summarizing 'The Biggest Loser Success Plan'. There are four main steps as follows:

1. Bare it. Weigh in once a week at home either completely naked or undergarment only.
2. Weigh your food with a food scale if portion control is a problem.
3. Clear cupboards/fridges of temptation foods that you cannot take control of.
4. Try a personal trainer, to motivate you and jumpstart your fitness program.

Quote of the Week

Drifting without aim or purchase, is the first cause of failure.

Make a plan. Set short term goals and take action today. Only thinking about starting an exercise program or eating healthier is just that, thinking. Small actions will lead to ultimately big results as these changes begin to multiply and take on a synergistic effect.

Please visit our website at www.fitnesstogether.com/pointloma for our December/January Specials that will make reaching your goals a reality vs. a thought.

Yours in Great Health,

Greg and Kara Sterner, Owners

Fitness Together- Point Loma

Not So Perfect Workout

Hi To All Fitness Enthusiast,

One of my current clients works out 1x/week at a facility called "The Perfect Workout" and another client recently brought to my attention a newspaper marketing article by the same personal training company.

As a licensed physical therapist and personal trainer with over nine years of experience, I would like to debate the myth that this style of super slow motion strength training is the optimal means of overall fitness training especially for the senior population.

As our bodies age it is even more relevant to include in any fitness/wellness program: balance activities, functional training exercises, and a flexibility program. None of which is included in the "Perfect Workout".

The marketing article presented to me touted the prevention of osteoporosis through this style of super slow motion strength training. I do not debate the increases in bone mineral density involved with super slow motion training, but I do believe that preventing falls while performing functional, closed chained exercises with both static and dynamic balance challenges would better serve our senior clients. What good is the increased bone mineral density if a client continues to fall and possibly fracture a hip, wrist or humerus.

There is also the question of functionality and power. Power= Force x Distance/Time. Power is needed for a person to get out of a low chair, off the toilet and up from the floor. Super slow training does not necessarily increase power secondarily to the same amount of time is used to push differing forces through the same distance. Yes strength is increased, but at the expense of power, which seniors especially need for transfers and even gait.

Lastly, I do not know about many of you, but how can one stay engaged and excited about an exercise that takes ten seconds to concentrically and eccentrically complete? To me it is mind numbing and super boring training. The article states that this method of training is quite challenging both mentally and physically. How? What is engaging the client, counting to 10? I have a 78 year old client who plays singles tennis and loves to move with grace and speed as the human body was meant to perform. This method of training two times a week for 20 minutes may be sought after by persons who really believe that this is all they need to do to obtain optimal health and fitness, but my 78 year old client would rather move gracefully through life than at a snails pace.

Yours in Great Health,

Greg Sterner, Owner, Physical Therapist

Fitness Together- Point Loma

Exercise of The Week

Alli is doing a bent-over, one arm bicep curl with a kettlebell. This exercise uses balancing to engage the stance leg outer glute and core.