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Diabetes, high blood pressure, stroke and more are all health risks of inactivity.
Additional Info
- Segment Number 3
- Audio File train_your_body/1503tb2c.mp3
- Featured Speaker Jordon Metzl, MD
- Organization ACSM
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Guest Bio
Jordan D. Metzl, MD (www.DrJordanMetzl.com) is a sports medicine physician at Hospital for Special Surgery, America’s premier orthopedic hospital located in New York City. Regularly voted among New York’s top sports medicine doctors by New York magazine, Dr Metzl takes care of athletic patients of all ages and lectures and teaches extensively both nationally and internationally.
With a practice of more than 20,000 patients, Dr. Metzl is widely known for his passion for sports medicine and fitness. His focus is to safely return athletes to the playing field of their choice and to keep them there. In addition to his busy medical practices in New York City and Old Greenwich, Connecticut, Dr. Metzl is the author of the bestselling titles The Exercise Cure (Rodale 2014) and The Athlete's Book of Home Remedies (Rodale 2013) and has also authored three other books including The Young Athlete (Little Brown). Dr. Metzl is also the medical columnist for Triathlete Magazine. His upcoming book entitled Run Your Best Life is expected in 2015 (Rodale).
His research interests include the treatment and prevention of running related injury, the effectiveness of preventive wellness programs, and the prevention of youth sport injury.
Dr. Metzl appears regularly on media programs including the Today Show, on radio including National Public Radio (NPR) and in print media including the New York Times, discussing the issues of fitness and health. In addition to his busy medical practice and academic interests, he practices what he preaches.
Dr. Metzl created the Ironstrength Workout, a functional fitness program for improved performance and injury prevention that he teaches in fitness venues throughout the country. The workout is featured on www.RunnersWorld.com where it has been performed by more than 9 million athletes around the world.
A former collegiate soccer player, 31-time marathon runner and 12-time Ironman finisher, he lives, works, and works out in New York City. - Length (mins) 10
- Waiver Received No
- Host Melanie Cole, MS
If your time at the gym is limited, there are some changes you can make to get the most out of the minutes you have.
Additional Info
- Segment Number 1
- Audio File train_your_body/1503tb2a.mp3
- Featured Speaker Grace DeSimone
- Organization ACSM
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Guest Bio
Grace DeSimone is the Editor for ACSMs Resource Manual for Group Exercise Instructors (LWW 2011). She has been in the fitness industry for over 30 years and brings a variety of experiences in commercial, corporate and community settings. She serves as the National Director of Group Exercise for Plus One Health Management, and teaches group exercise classes and Anti-Aging workouts at Ethos Fitness Spa for Women in Midland Park NJ.
- Length (mins) 10
- Waiver Received No
- Host Melanie Cole, MS
After your workout, do your fingers swell? Do you have a headache? These and other workout maladies can be avoided.
Additional Info
- Segment Number 2
- Audio File train_your_body/1503tb2b.mp3
- Featured Speaker Grace DeSimone
- Organization ACSM
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Guest Bio
Grace DeSimone is the Editor for ACSMs Resource Manual for Group Exercise Instructors (LWW 2011). She has been in the fitness industry for over 30 years and brings a variety of experiences in commercial, corporate and community settings. She serves as the National Director of Group Exercise for Plus One Health Management, and teaches group exercise classes and Anti-Aging workouts at Ethos Fitness Spa for Women in Midland Park, NJ.
- Length (mins) 10
- Waiver Received No
- Host Melanie Cole, MS
You can learn to eat nutritious foods that are good for you (but still taste amazing).
Additional Info
- Segment Number 4
- Audio File train_your_body/1502tb2d.mp3
- Featured Speaker Denise Austin
- Organization ACSM
- Guest Website Denise Austin
- Guest Facebook Account www.facebook.com/DeniseAustin
- Guest Twitter Account @Denise_Austin
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Guest Bio
Denise Austin is a pioneer in the fitness industry who has sold more than 24 million exercise videos and DVDs, authored 12 books on fitness and starred in the longest running fitness show in the history of television. Denise's trademark zest for life, positive outlook and can-do attitude has endeared her to millions of fans across the country and around the world, earning her the reputation as "America's favorite fitness expert.”
A native of San Pedro, Calif., Denise started gymnastics at the age of 12 and earned an athletic scholarship to attend the University of Arizona. In 1979, she graduated from California State University at Long Beach with a Bachelor of Arts degree in Physical Education with an emphasis on exercise physiology. She began her career teaching aerobic exercise classes in the Los Angeles area and went on to co-host The Jack LaLanne Show in 1981. In 1982, she earned her own television program on KABC in Los Angeles and released her first two workout videos, Rock Aerobics and Rock Hard Abs. From 1984 to 1988, she was the fitness expert on NBC's Today Show.
During more than 30 years promoting health and fitness, Denise has created 100 workout videos. Her enormous number of sales led to her 2003 induction into the Video Hall of Fame. Her latest workout DVDs include 2013 Burn Fat Walk, 2012's Shrink Your Belly Fat, Fit in a Flash, and Shrink Your 5 Fat Zones (Lionsgate). Her newest book, Side Effect Skinny: Denise Austin’s Fat-Blasting Diet was released in December 2012 (Bird Street Books). On television, Denise has created a loyal audience with her two major television shows: Getting Fit, which ran for 10 years on ESPN and continued on under the new name Denise Austin's Daily Workout when it moved to the Lifetime Television Network. Denise appeared in Daily Workout and a second show, Fit & Lite, for 14 years on Lifetime.
In addition to her role as a popular spokeswoman for such major brands as Idaho Potatoes, Nature Made, and Skechers, Denise has championed the benefits of heart health and good nutrition throughout her career. She has served two terms on the President's Council on Physical Fitness and Sports, a position she was first appointed to by George W. Bush in 2002. She has also testified before the U.S. Senate Committee on Health, Education, Labor, and Pensions and helped launch the new food guidance system of the U.S. Department of Agriculture (mypyramid.gov). Her contributions to heart health were honored by Woman's Day magazine and the American Heart Association when she was presented with the Red Dress Award in February 2008. In 2012, she launched her exercise equipment line Forever Fit, a collection of 33 fitness products made exclusively for Rite Aid and sold at 4,600 Rite Aid stores nationwide.
Denise has been married for more than 30 years to Jeff Austin, a sports attorney and brother of tennis champ Tracy Austin. They have two daughters, Kelly and Katie. - Length (mins) 10
- Waiver Received No
- Host Melanie Cole, MS
A 10-week health and fitness plan that will give you the tools you need to achieve your goals.
Additional Info
- Segment Number 3
- Audio File train_your_body/1502tb2c.mp3
- Featured Speaker Denise Austin
- Organization ACSM
- Guest Website Denise Austin
- Guest Facebook Account www.facebook.com/DeniseAustin
- Guest Twitter Account @Denise_Austin
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Guest Bio
Denise Austin is a pioneer in the fitness industry who has sold more than 24 million exercise videos and DVDs, authored 12 books on fitness and starred in the longest running fitness show in the history of television. Denise's trademark zest for life, positive outlook and can-do attitude has endeared her to millions of fans across the country and around the world, earning her the reputation as "America's favorite fitness expert.”
A native of San Pedro, Calif., Denise started gymnastics at the age of 12 and earned an athletic scholarship to attend the University of Arizona. In 1979, she graduated from California State University at Long Beach with a Bachelor of Arts degree in Physical Education with an emphasis on exercise physiology. She began her career teaching aerobic exercise classes in the Los Angeles area and went on to co-host The Jack LaLanne Show in 1981. In 1982, she earned her own television program on KABC in Los Angeles and released her first two workout videos, Rock Aerobics and Rock Hard Abs. From 1984 to 1988, she was the fitness expert on NBC's Today Show.
During more than 30 years promoting health and fitness, Denise has created 100 workout videos. Her enormous number of sales led to her 2003 induction into the Video Hall of Fame. Her latest workout DVDs include 2013 Burn Fat Walk, 2012's Shrink Your Belly Fat, Fit in a Flash, and Shrink Your 5 Fat Zones (Lionsgate). Her newest book, Side Effect Skinny: Denise Austin’s Fat-Blasting Diet was released in December 2012 (Bird Street Books). On television, Denise has created a loyal audience with her two major television shows: Getting Fit, which ran for 10 years on ESPN and continued on under the new name Denise Austin's Daily Workout when it moved to the Lifetime Television Network. Denise appeared in Daily Workout and a second show, Fit & Lite, for 14 years on Lifetime.
In addition to her role as a popular spokeswoman for such major brands as Idaho Potatoes, Nature Made, and Skechers, Denise has championed the benefits of heart health and good nutrition throughout her career. She has served two terms on the President's Council on Physical Fitness and Sports, a position she was first appointed to by George W. Bush in 2002. She has also testified before the U.S. Senate Committee on Health, Education, Labor, and Pensions and helped launch the new food guidance system of the U.S. Department of Agriculture (mypyramid.gov). Her contributions to heart health were honored by Woman's Day magazine and the American Heart Association when she was presented with the Red Dress Award in February 2008. In 2012, she launched her exercise equipment line Forever Fit, a collection of 33 fitness products made exclusively for Rite Aid and sold at 4,600 Rite Aid stores nationwide.
Denise has been married for more than 30 years to Jeff Austin, a sports attorney and brother of tennis champ Tracy Austin. They have two daughters, Kelly and Katie. - Length (mins) 10
- Waiver Received No
- Host Melanie Cole, MS
As you approach middle age, you may be concerned how your body will handle the stress of running. Is walking better for you?
Additional Info
- Segment Number 2
- Audio File train_your_body/1502tb2b.mp3
- Featured Speaker Michele Olsen
- Organization ACSM
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Guest Bio
Michele Olson is a Professor of Exercise Physiology in the Department of Physical Education and Exercise Science at Auburn University Montgomery (AUM). Known internationally as THE Exercise Doctor, since coming to AUM Dr. Olson has directed numerous research studies resulting in over 90 publications in peer-reviewed professional journals. Areas of research expertise include:
-Abdominal Exercise and Pilates;
-Energetics and metabolic responses to:
Spinning, Pilates, Kettlebells and Tabata exercise;
-Body image and Eating Disorders in active women, dancers and athletes;
-Injury mechanisms with popular fitness activities:
Running and Step Aerobics, etc.
Dr. Olson is a Fellow of the American College of Sports Medicine for outstanding service to research and is also an NSCA Certified Strength and Conditioning Specialist. She heads the NSCA-ERP Exercise Science Program at AUM and well as being the director of the Scharff-Olson Kinesiology Laboratory. - Length (mins) 10
- Waiver Received No
- Host Melanie Cole, MS
Are you an active woman still struggling with your body image?
Additional Info
- Segment Number 1
- Audio File train_your_body/1502tb2a.mp3
- Featured Speaker Michele Olsen
- Organization ACSM
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Guest Bio
Michele Olson is a Professor of Exercise Physiology in the Department of Physical Education and Exercise Science at Auburn University Montgomery (AUM). Known internationally as THE Exercise Doctor, since coming to AUM, Dr. Olson has directed numerous research studies resulting in over 90 publications in peer-reviewed professional journals. Areas of research expertise include:
-Abdominal Exercise and Pilates;
-Energetics and metabolic responses to: Spinning, Pilates, Kettlebells and Tabata exercise;
-Body image and Eating Disorders in active women, dancers and athletes;
-Injury mechanisms with popular fitness activities: Running and Step Aerobics, etc.
Dr. Olson is a Fellow of the American College of Sports Medicine for outstanding service to research and is also an NSCA Certified Strength and Conditioning Specialist. She heads the NSCA-ERP Exercise Science Program at AUM and well as being the director of the Scharff-Olson Kinesiology Laboratory. - Length (mins) 10
- Waiver Received No
- Host Melanie Cole, MS
Festive drinks are as much a part of holiday fun and tradition as the delicious food; but the calories can add up just as fast.
Additional Info
- Segment Number 5
- Audio File train_your_body/1451tb2e.mp3
- Featured Speaker Jennifer Sacheck, PhD
- Organization ACSM
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Guest Bio
Dr. Sacheck is an Associate Professor of Nutrition at the Friedman School of Nutrition Science and Policy at Tufts University. She also holds a faculty appointment in the Tisch College of Citizenship at Tufts. Dr. Sacheck earned her Master's degree in Exercise Science, her Ph.D. in Nutrition Science from Tufts University, and completed a post-doctoral fellowship at Harvard Medical School in muscle physiology. She is a
Fellow of the American College of Sports Medicine and an active member of The Obesity Society.
Dr. Sacheck's research focuses on the impact of both diet and physical activity on health across the lifespan. Past research studies include examining the effects of nutrition and exercise on muscle inflammation and repair in young and older adults and on fitness and cardiovascular disease risk factors in children. With funding from the National Institutes of Health, Dr. Sacheck is currently conducting a large clinical trial on vitamin D deficiency and associated health risks in youth. Other current research includes examining the impact of physical activity and cognitive health. She has authored several pivotal reports on obesity and physical inactivity in New England and was an appointed member of the Institute of Medicine's committee on Fitness and Health Outcomes in Youth. She teaches courses on Exercise Physiology and Nutritional Biochemistry to graduate students at the Friedman School. Dr. Sacheck also recently co-authored her first book on nutrition, fitness and health, Thinner This Year. She is a competitive Masters level rower and avid runner and frequently speaks to athletes of all ages on optimizing nutrition for performance. - Length (mins) 10
- Waiver Received No
- Host Melanie Cole, MS
Finding the best trainers and workout options can be a challenge.
Additional Info
- Segment Number 3
- Audio File train_your_body/1451tb2c.mp3
- Featured Speaker Jim White, RD
- Organization ACSM
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Guest Bio
Jim White, RD, graduated Summa Cum Laude from Youngstown University in Ohio with a B.A. in Nutrition. He is credentialed by the Academy of Nutrition and Dietetics as a Registered Dietitian and certified by the American College of Sports Medicine as a Health Fitness Specialist. On November 1, 2005, Jim opened his first Jim White Fitness & Nutrition Studios on Shore Drive in Virginia Beach. He soon outgrew this studio and opened a larger one in November 2006 on Laskin Road followed by an additional location in 2009 off Great Neck Road, both in Virginia Beach. Jim and his team have helped hundreds of people lose thousands of pounds. He is currently the National Spokesman for the Academy of Nutrition and Dietetics and has the reputation of being one of the top health professionals in the country.
- Length (mins) 10
- Waiver Received No
- Host Melanie Cole, MS
Can't afford a personal trainer? Here's how to get motivated to work out on your own.
Additional Info
- Segment Number 4
- Audio File train_your_body/1451tb2d.mp3
- Featured Speaker Jim White, RD
- Organization ACSM
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Guest Bio
Jim White, RD, graduated Summa Cum Laude from Youngstown University in Ohio with a B.A. in Nutrition. He is credentialed by the Academy of Nutrition and Dietetics as a Registered Dietitian and certified by the American College of Sports Medicine as a Health Fitness Specialist. On November 1, 2005, Jim opened his first Jim White Fitness & Nutrition Studios on Shore Drive in Virginia Beach. He soon outgrew this studio and opened a larger one in November 2006 on Laskin Road followed by an additional location in 2009 off Great Neck Road, both in Virginia Beach. Jim and his team have helped hundreds of people lose thousands of pounds. He is currently the National Spokesman for the Academy of Nutrition and Dietetics and has the reputation of being one of the top health professionals in the country.
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Transcription
Melanie Cole (Host): If you’re the kind of person – actually I’m going to be honest and tell you about myself right here – like me, who isn’t a big gym person. I mean, I like to work out in a gym, I like the little TV sets on the ellipticals, I like the little TV sets on the treadmill and some of the equipment, but I am mostly an at-home working person and I need to use my treadmill and I like to work out at home. I might not be as motivated as I probably should be, but it is where I like to work out. I don’t have to dress up. I don’t have to put on makeup. How do you stay motivated if you want to work out on your own? Not at a gym, at your home, or outside. What do you do? My guest is Jim White. He is a registered dietitian. Jim, what do we do? How do we work out on our own and stay motivated? What do you think are the most important factors?
Jim White (Guest): I love this topic because let’s face it. A personal trainer, a registered dietitian, a gym, sometimes it can be quite expensive. So even as a personal trainer, we try to teach people accountability. We try to teach people to do this on their own because they’re with this body for the rest of their life. What I think is, they got to find accountability place. Number one is starting a home gym. It doesn’t even have to be that much. You can have a home gym for under $100 with a mat, stability balls, some bands, some basic dumb bells and some fitness videos to do it. If you go online, there are so many fitness apps and websites that actually have exercises for you. That is there for you at your need. What I recommend is setting up accountability for yourself, and some things you can do is go public with it. Why not put it on Facebook? Put it out there. “This is what I’m going to do. This is my goal.” I know for some people, it will be a lot of pressure, but once you set it out, the more likely to stick to it. Put it out to the public, share with your family, share with your friends, even your co-workers, and they’ll keep accountable to you.
Melanie: That’s a good idea. I like to write down and see in one week how many miles I did on the treadmill, how long it took me to do those miles, so that the next week I can maybe pick it up a little bit. I think one important factor is having a good situation in which to work. How much equipment do you really think people need? To me, a treadmill and dumbbells are vital – other than that, a good pair of shoes.
Jim: That’s it, a good pair of shoes, number one, especially if you’re doing any walking or running. You’re right. Having a treadmill, getting calories, and let’s face it, calories burning. We guys got to get our body moving. There’s a lot of amazing pieces of equipment out there, but just to have the basics—weight training, cardiovascular training with the treadmill, and some dumbbells—will do the job. Also, I’d recommend is to keep a food journal. This is something they say 30% increased adherence by having a food journal. Writing down your food and maybe even having someone check it. Maybe your spouse, I don’t know if that’s a good idea. Maybe the spouse or maybe an accountability friend, or challenge people. Whether it’s at work, having a team challenge, weight loss challenge, or challenging maybe a friend to lose weight, whether it’s competitive or doing as a team effort, this is a great way to stay accountable to yourself and to really see results.
Melanie: When you’re working out at home, on the treadmill or whatever, do you like having a TV to watch or do you think you should be somebody who should be hearing your breathing, listening to what you’re doing. Do you want to stay motivated? Do you want to concentrate on what you’re doing or do you want to do just the opposite?
Jim: You know what? I think it’s all the above. There’s a lot of people out there that hate exercise, and if you could distract yourself with TV or putting on a movie and you’re burning calories, that’s great. If you need music to get you going, to get you motivated, that’s great. Or if you need maybe a book on tape, just to keep you occupied, that’s great. Then there’s some people that don’t want those distractions. They want to maybe focus on their breathing, they want to focus on their mind, what’s going on, maybe they want to think about their day or it’s a great way to meditate, a great day to focus on your goals. Whatever it is, whether it’s distractions, whether it’s finding ways to become motivated or just find that inner space, I feel that any of them are great ways to keep you going at home.
Melanie: That’s good advice, too, I think, whatever it is that gets you motivated, whether it’s a buddy or the TV or good cranking loud music. What if you find that because you’re working out at home, you’re distracted easily? Your kids come in from school, you jump off the treadmill to go help them with their homework. The phone rings, you jump off the treadmill, you stop doing push-ups. What about those distractions that you don’t have at the gym? How do you put those out of your mind?
Jim: Yes, this is the one difficulty of working out at home. What I’d recommend is be flexible, maybe even working out two times a day. If you can only get 20 minutes a day, 10 minutes in the morning, 10 minutes at night, find a quiet time. Maybe talk to your spouse. Maybe talk to your family and say, “This is something that’s getting me better as a family member. It’s going to make me healthier.” Or do it together with everybody. Maybe have a family fitness fun where everyone works out together. There’s a lot of great ways to do that, whether it’s bringing them together and doing it or just isolating yourself, finding a room, finding a quiet space, or even doing it at work. We’re seeing a lot of workplace wellness programs actually increasing, whether it’s taking the steps, whether it’s bringing some [audio skips] in. A lot of corporations definitely have gyms at their place. Take advantage of this if this is the opportunity.
Melanie: Well, it is. That’s for sure. More motivational tips, Jim, when we’re looking to do the strength training, getting yourself to do that extra push-up – because one thing, a gym, a little competition or a trainer can help you do is push yourself just that much further. It’s one thing to get on the treadmill and to do the push-ups, but how about pushing yourself to just that next level. How do you do that?
Jim: Yeah, this is tough without someone. You’re a personal trainer, I’m a personal trainer. We’re pushing our clients. “Come on, get that extra rep.” This is hard to do on your own. But by setting goals, setting accomplishments, maybe it’s doing 50 push-ups or maybe it’s doing 60 sit-ups in a couple of minutes. Set these goals and really try to achieve them. I can’t talk more about accountability partners and finding someone to keep accountable because we can do it on our own, but to have someone there checking in on us just increases that intensity. So having a partner to do with, whether it’s running outside to jogging to walking or to doing exercise at home, trying to find that partner. Then, if not, if it’s just us, find that inner will to succeed. I think by setting up these goals and trying to accomplish them, it could really give us that motivation to really hit those goals.
Melanie: I think that that’s really important. Some more tips for working out on your own and those distractions that happen in the gyms and such. Working out on your own doesn’t necessarily mean working out in your basement. It could be outside. By looking around, seeing other runners, do you think that making little goals with yourself, getting all these kinds of things going are what can help you? And do you prefer working out in a gym or at home?
Jim: I’m back and forth on it. It depends on what type of person. You see some people are talking to people all day long at work, they’re just totally extroverts, and they just might want to go home where no one’s around and just have a nice, quiet workout. A lot of other people might be introverts at work. Maybe they don’t get a chance to talk to people, maybe they’re isolated throughout the day and they want that culture, they want to meet people. So those social aspects are really important. I always say have a backup home workout plan. If you can’t make it to the gym, if you’re schedule is tight, and this happens to a lot of people, have a backup workout place where you can do it at home and then some days, you might want to do it at the gym. I always recommend for everyone to have some sort of exercise fitness equipment at home to do it.
Melanie: I agree with you completely. It’s great advice. If you’re somebody who is motivated and you just don’t dig the gym, then get your own treadmill, get your really good shoes, as Jim says. Make sure that you have everything in place. Try and put the distractions aside or work out at a time when you’re not going to have as many distractions, whether that is in the morning before you start work or after the kids have gone to school, whenever you can find the time, and do it as often as you can. This is Melanie Cole. Motivate and perform with the American College of Sports Medicine on the show Train Your Body right here on radiomd.com. Thanks so much for listening and stay well.
- Length (mins) 10
- Waiver Received No
- Host Melanie Cole, MS
