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.

Exercise of the Week

Our owner Kara Sterner demonstrates a static lunge with a stability ball. The key to this exercise if to keep the front knee behind the front toes when raising and lowering body. Great exercise for combination of balance and strength.

Raising Metabolic Rate

Welcome to All New Readers,

I came across a very relevant article yesterday while cleaning out my wife's and mine second bedroom.

The article was from a February 2003 Daily News Health & Fitness article from Kara's and my time in Brooklyn, NY. The articles relevance has not changed in the six years since its publication. The metabolic rate-- a measure of how many calories your body needs to function-- is rarely responsible for losing/gaining weight. William Evans, director of the Nutrition, Metabolism and Exercise Lab at the University of Arkansas School of Medical Science states that "the single most important factor in metabolic rate is lean body mass. The more lean tissue your have, the higher your metabolic rate. Muscle mass boosts metabolism because muscle is active tissue that helps convert food into water, heat and energy. Fat is more passive, acting primarily as a stored form of body energy."

Starting around age 30, muscle mass in sedentary people declines by about 2% to 5% per decade. This is a major reason to begin or maintain a resistance exercise program throughout your lifetime. Wayne Westcott, noted author on fitness and strength training states that "every pound of muscle we lose lowers our metabolic rate by about 30 to 50 calories per day, and every pound of muscle we gain raises our metabolic rate by about 30 to 50 calories per day.

So why only diet, which actually slows down the metabolic rate, when you can add strength training to your workouts? One can actually reverse the seemingly inevitable aging process with two to three strength training workout per week.

So why wait another day to boost your metabolic rate and self esteem. Father time waits for no one and will likely be kinder to you in your 80's, 90's and maybe even centenarian years if you begin by increasing your own lean muscle mass. Stop procrastinating while achieving overall better health in your 50's and 60's than you had in your 40's. Don't wait another day to take control of your life and your habits. You can only control certain aspects of your life and your health should rank in the top 3. You cannot control the economy, another persons emotions, your occupational duties, or genetics. Take control over your body, what fuels it and how it runs. You do this with your car, doesn't your body deserve the same love and care?

Yours in Health,
Greg Sterner, Owner, Physical Therapist
Fitness Together- Point Loma
619.756.7500

Exercise of the Week

Christine is doing a Bosu kneeling cable bicep curl. The key to doing the exercise correctly is keeping your elbows as high as your shoulders and making sure your elbows stay in line with your body position.

What is Fitness?

My wife Kara and I had a great time at San Diego Bridal Bazaar over the weekend. Only a handful of brides to be knew where they were getting married. A lot of military fiance's. Haley, if you read this, you were a big help!!

Enough small talk.

What is Fitness?

Fitness is measured in many ways. Body fat testing, cardiovascular and muscular endurance, pure muscular strength (Power Lifting), Bodybuilding, aesthetics, Tri-athletes are to name a few. Is Lance Armstrong more of a fitness poster boy because of his freakish VO2 Max or is the MMA fighter who is a master of both grappling and Ju Jitsu the most elite athlete. Is fitness defined by athletic prowess? What of the Bodybuilder with 4% body fat and muscle definition that even the Greek Gods would be jealous of.

Physical Fitness is defined in Wikipedia as: a general state of good health, usually as a result of exercise and nutrition. With this definition all of the above athletes would be considered physically fit. The Wikipedia biological definition of fitness is: an individuals ability to propagate it's genes. By this definition the 'Octo-Mom' and Kate of the former 'John and Kate +8' would win any fitness competition.

What is my definition of fitness?

Can you do all of the activities you wish to do, with high intensity, ease of movement, and grace while maintaining an injury free state? This also goes along with postural stresses. If you sit at a desk all day, does your neck or back ache? In my definition, if so then you are not at an adequate fitness level to support your spines resting postures. Remember, I am a physical therapist, so posture is a big component in my fitness analysis.

I have a few current clients who are over 65 years of age. Back in my teens and early 20's I would have considered these individuals unfit to say the least.

But now I sincerely appreciate how these wonderful people maintain their health and vitality. One of those clients has been working feverishly out in Anza Borrega, in the sweltering heat, laying irrigation piping. He has had to dig many a hole and who knows what else it takes to irrigate a desert climate. Three others are rabid golfers, whose enthusiasm for a sport I am terrible at, amazes me. These woman are definitely not unfit. Lastly, one woman I train has an unbelievable zest for life. She radiates optimism and relishes the opportunity, even if challenging to better herself. She is not happy with her own fitness level at this time, but each session she states to me "how much better and energized" she feels now that she is regularly exercising. What has improved more than anything is her self-esteem and confidence in her abilities. She truly inspires me.

When I really think about it, my Mom actually exemplifies all of the above attributes. She is now 69 years old, but has the vitality of most 16 year olds. She gardens, golfs, walks the dog daily (usually over 2-3 miles, rain, snow or shine), and still runs a home builder's magazine.

To Close:

Even if Lance Armstrong wins the Tour d' France, to me he is no match in Fitness to many of my current clients and good ole Mom!

Exercise Of The Week

Hope you enjoy our exercise of the week feature. Sara is demonstrating a chest flye with a functional trainer machine. This exercise isolates the chest and is a good alternative to dumbbell flyes.

And the Winner Is..............

This is my virgin blog, so please be kind with your criticism. The winner of our 10 FREE SESSION Summer Shape Up Contest is Jessica from Point Loma. Please let her know she looks great as she was without makeup on this photo shoot. Congratulations Jessica!

Achieving a Positive Mental Attitude. Not an easy task, especially for myself, a devout realist. I have read many times over that a realist is nothing more than a pessimist in denial. From experience I know this to be true. Believe the glass is half full because this will keep you young at heart and give you more infinite joy than contemplating life's challenges and little negative thoughts that enter your mind.

Books and authors to read. The Peaceful Warrior by Dan Millman. The Power of Positive Thinking (a timeless classic). Anything by Napoleon Hill.

This wasn't easy. But nothing worthwhile ever is. Persevere, Take Action vs. Contemplation, Don't Quit on your Dreams! All may be cliches, but all are true. Take it from a student of Optimism.

My thanks to Brenda Swann of Swann Soirees. You're the Best!!!!!!

Yours Forever in Great Health,

Greg

Owner, Physical Therapist

Fitness Together- Point Loma