Archer Fitness

Going to Your Go-To Place

2011-11-28T17:04:00.000-05:00

By the time you read this, you will have already given thanks and eaten more than your fair share of turkey and pumpkin pie. It’s hard to believe, but we are smack dab in the middle of the holiday season!

Hopefully, you made it through Thanksgiving without kicking and screaming as you navigated your way through the “dys” in “functional” that describes most modern families. Let’s face it. As fun and fabulous as the holidays are, they are stressful. Tempers flare, emotions are raw, and finances strained. How do you handle stress? Do you have a go-to place when you are under a lot of pressure, a place to let off steam?

You already know that as a fitness professional, I am going to tell you to make time for your workouts. Exercise is a terrific outlet for relieving stress, but there are times when we need to find a place to go where we can be still, clear our heads, and calm our nerves.

For some, a day at the spa will do the trick. For my husband, and other avid outdoorsmen, a few hours spent in a tree stand is the perfect prescription for peace and solitude. There are many ways to find moments of alone time.

Nature is an all-natural remedy. When we take the time to notice it, we realize how magnificent it is. It is life-giving and restorative to appreciate its splendor. For me, it is a reminder that no matter how out of control things seem to be, the Creator of the universe has it all under control.

This month, certain stressors had really gotten to me. The pressure and time commitment of working two full-time jobs was taking its toll on me, physically, mentally, and emotionally. I had lost all patience with it, not that I am abundantly blessed with that anyway. I had tied the knot at the end of my rope, and was barely hanging on. I needed a break! If you are a loyal reader of my column, you know that my go-to place is the Great Smoky Mountains National Park. I determined that I needed to go to my go-to place!

Mid-November typically is not the time of the year when the Smokies are the most beautiful. The trees are barren, as winter has begun to settle in, and everything looks a little drab. Along the five-mile drive from Pigeon Forge to the Gatlinburg by-pass, I noticed that the river was higher than normal. I enjoyed seeing the water rushing over the rocks as the river made its way around the twists and bends. As I started up the mountain, I was unprepared for what I was about to witness. It took my breath away!

In all of my sixty plus years, I have never seen anything quite like this.

As I climbed higher and higher, I was overwhelmed by the majesty of the scenery. The river had risen and was flooding its banks. Every few yards waterfalls, white with the power and force of the water, were pounding down steep, jagged boulders that encased both sides of the road. To the right and the left sides of the road, water was pooling into the ditches, traveling down the mountain at speeds and forces faster than I was driving. I’ve never seen as many waterfalls in my life! When there was a break in the enclosure of the mountain road, I looked across the vast expanse of the mountains. I spotted patches of fog and clouds hovering below. The trees that have succumbed to disease are now encrusted with thick layers of pale green growth. It looked florescent in the daylight. The views were spectacular!

I had my praise and worship music playing on my iPod. I was singing to the top of my voice. As the waterfalls fell, and the river spilled forth the waters, I felt as if I were being cleansed. The frustrations of the past few weeks began to wash from my cluttered mind. I thanked the Father for creating something as beautiful as the mountains. I thanked Him for cleansing me and making me a new creation; refreshing my spirit.

Even now, as I write this with pencil and paper in hand, I am sitting beside a creek, watching its icy waters. The crisp breeze blows across the mountain laurel, bending the branches. The last of the autumn leaves have fallen from the trees. I can’t get enough of the peace that floods my soul. My mind is clear. I am de-stressed. I am at peace with God. I am going to head back across the mountain, rejoicing and being grateful for the time to spend in this beloved place. I know that when I get back home there will be e-mails and phone calls to return. There will be new stressors come into my life, but I feel stronger and ready to face them, and with more patience.

As you continue your celebration of the season, take time to go to your quiet place. It’s healthy, and it is necessary for each one of us to calm down and refocus. Mental and emotional health is a huge part of wellness. It isn’t healthy to allow ourselves to be overwrought with stress. We have to have an outlet.

I hope you have a wonderful and very Merry Christmas. Remember, moderation in everything, and for everything give thanks!

Tri-Cities Mom Becomes an Ironman

2011-09-20T01:35:00.002-04:00

Swimming, biking, and running are all great ways to get into and stay in shape.

Most of us have a favorite and stick to doing one or the other. A lesser percentage of recreational athletes combine all three to compete in a triathlon. Distances of a 400 meter swim, a sixteen mile bike ride, and a 5K run are an example of this type of endurance race. I’ve always admired people who could do all three. I’m not a very good swimmer, but can do fairly well on a bicycle and run. However, I have never done all three in a back-to-back.

I always wanted to run a marathon, but life happened that kept me from being able to reach my goal as of now, but I’m not giving up on the possibility just yet. What boggles my mind are those who train and compete for extreme sports, such as the Ironman events. For those of you who are unfamiliar with an Ironman race, it begins with a 2.4 mile swim in a river, lake, or ocean. One emerges from the water to transition to a bicycle for a hundred and twelve mile bike ride. As if that wouldn’t kill you, they get off the bike, put on their running shoes, and take off for a mere marathon…26.2 miles!

A couple of weeks ago, one of my young friends became an Ironman by completing the Louisville, Kentucky Ironman Race. One might think that an Ironman would be bulky from all the hours of intense training. Not Jamie! Jamie Williams is a tiny little thing. This 29 yr. old mom is someone you would least expect to see competing in an Ironman competition. One look at her and you will marvel at how she could possibly have the strength or endurance to exercise non-stop for just under fourteen hours.

My eyes were filled with tears as I watched the live-stream on the Internet in anticipation of seeing Jamie cross the finish line. Several mutual friends and I were conversing on Facebook. All of us were on edge. We couldn’t comprehend what she was going through on the last leg of the competition, but one thing was for sure, we knew she would finish! I burst into a full blown sob when I saw her come across the finish line! I was so proud of her! I was in awe for days after, thinking about what she had accomplished. All kinds of questions were going through my mind about what her experience was like, so I texted her and asked her for an interview. She graciously agreed.

PA: Jamie, what was going through your mind as you entered the Ohio River for the swim? You had quite a distance to go, and it’s not like a pool where you can put your feet on the bottom and rest a while. Did you think about what you were swimming in, what might be in the water?

JW: I got very emotional. I got tears in my eyes. I wasn’t really scared or worried. Everyone had told me that it would go by quickly. I made a conscious decision to enjoy every minute of the experience. I’m not scared of the water; I was around water a lot growing up. I didn’t allow myself to think what might be in the water. I concentrated on my breathing and counting my strokes, and I thought calming thoughts. I tried to stay in the moment and enjoy the pretty scenery.

PA: How many times did you swim that distance before the Ironman competition?

JW: Once. I had gone half the distance before.

PA: What was easiest for you; the swim, bike, or run?

JW: The swim was a cake walk compared, physically. I did the swim in one hour and nineteen minutes. My shoulders were tired, but I had done endurance work over months of training. In retrospect, I should have done more to keep my core strong.

It was a hard day on the bike. I had calf issues on mile 15. I had to re-evaluate my goals. I realized I wasn’t going to make my time goal. Mental is the biggest…dealing mentally. I heard a quote once, “What the mind can believe the body can achieve.” At about mile 90 of the bike ride, I had to tell my body to do it.

PA: Had you run a marathon distance before?

JW: No! My longest run was 18 miles. I hit the wall at mile 24. I was more dehydrated than I thought. I physically couldn’t swallow water. It was the darkest moment of the day for me. It was more of a mental effort than a physical one. It’s a mindset. I never had a moment that I thought I wouldn’t finish. It was a personal victory for me, because I am typically not like that. I tend to quit when things get hard.

At mile 25 of the marathon a lady ran up beside me and said, "This is your last mile, you're going to want to run it. I started swinging my arms, because my legs wouldn’t move, but did. It was emotional…incredible…supernatural strength!

PA: Why the Ironman?

JW: I started watching Ironman competitions my senior year in high school, and all through college. I thought that I could never do that. It was a goal out of reach. Then, I started running about a year ago and doing triathlons. Friends encouraged me. I decided to prove to myself that I could do it. I wanted to follow through with a commitment. I wanted to inspire other to do things that they once thought were impossible.

PA: It wore me out just thinking about what you were doing. How did it feel to cross that finish line?

JW: It felt surreal. EPIC! I thought…WE did it! It was not an individual effort. It was a team effort. The support of my husband, Tony, through many hours of my absence when I was out training, his parents keeping our little girl, Milly, and all the friends I trained with, they all deserve credit.

There were thirteen of us from the tri-cities who finished the race.

PA: Now that you have finished the ultimate race, what is your next goal?

JW: It’s cycle cross-season, so I will be doing that, and some stand alone marathons. I may compete in another Ironman in 2013. I want to do some off-season weight training, too.

Jamie, we are all so proud of you! You inspire us to set goals, be diligent with our training, and focus on achieving them. You are proof that if we set our minds to do something, we can do it! I subscribe to that same philosophy, as that has been my experience as well.

What’s keeping you from going for something you once thought impossible? Is it self-doubt? Start telling yourself you can! My motto is “Can’t never did anything!” I’m with Jamie. “What the mind can believe, the body can achieve.” Set your goals and get busy achieving them! The only thing stopping you is you!

Super Centenarians are Superhuman

2011-08-18T22:54:00.000-04:00

Besse Cooper, World's Oldest Living Person

The world’s oldest living person was born in Sullivan County, Tennessee! That's where I live! Besse Cooper celebrated her 115^th birthday on August 27, 2011. That is, if she didn’t pass between August 2^nd, when I found out whom she is, and August 18^th, which is when I am writing this column. Deadlines, you know, no pun intended.

Cooper moved to the top of the list in February when Eunice Sanborn passed at the age of 114. A French woman was the oldest by only a few months before she passed and Sanborn took the honored position. Sanborn lived in Texas. Walter Bruening, from Montana, who passed in April of this year, would have been 115 in September.

What is the secret to the longevity of these centenarians? Is it healthy eating? Exercise? Stress Management?

Besse Cooper’s family credits her lifestyle and genes for her longevity. Besse says about her long life, “I mind my own business and I don’t eat junk food.” Cooper moved to Georgia from Tennessee during World War I, because teachers made more money in Georgia. She married Luther Cooper in 1924. He passed in 1963. She never remarried.

Eunice Sanborn

Eunice Sanborn was born in Louisiana, but has spent most of her life in East Texas. She has outlived three husbands, and lived through the presidency of 20 presidents. When she was a young 99 years of age, she stayed with a neighbor for a week to take care of the neighbor’s newborn baby and clean house for her! She states that the reason she has lived so long is because of her “faith in Jesus Christ and just waking up and getting dressed every day.”

Walter Bruening

In 2009, an interview with Walter Bruening revealed that he attributes his longevity to “exercising every day, remaining active, and keeping your mind busy.” He ate only breakfast and lunch. He had stopped eating dinner 35 years before when he realized how much better he felt. He said that we eat too much. He smoked cigars until 1999. He added that “The Good Lord let me live this long.”

Other people who made it past the 110 year mark said similar things about their long lives. Tomaji Tanake, Japan, died in 2007 at 113 years of age. He was known by all as a cheerful person. His secret? “big appetite, but a strict diet, together with avoiding alcohol, cigarettes, and snacks.”

Hyrhoriy Nestor, Ukraine, died at 116. He convinced himself that he lived so long because he “never married.” He lived healthy and loved to run barefoot in the grass. He cooked and cleaned house up until his death.

Gertrude Baines died of a heart attack in 2009 at 115, just shy of her 116^th birthday. When asked why she lived so long, she said “God! Ask Him! I took good care of myself the way he wanted me to. I never drank, smoked, or fooled around.” She went to the polls in 2008 and cast her vote for Obama.

Dr. Thomas Perls heads up the New England Centenarian Study, conducted out of the Boston Medical Center. He studies how genes, lifestyle, and health habits combine to allow some people to live to 100 years or more. “Reaching triple digits isn’t that unusual anymore. About one in 5, 000 people today does, but turning 115 is incredibly rare.” says Perls. “A more realistic goal for most of us is about 90 years.” Perls further explains that to live longer we need to live cleaner. Seventh Day Adventist’s live an average of 88 years. They eat moderately, are vegetarians, don’t drink or smoke, and manage stress more effectively than most of us. During his research he explains that there are four distinctive genes that have been identified in Supercentenarians. I’m uncertain as to how he obtained that information, but it sounds good to me!

It’s as health and fitness professionals have told you all along. Eat right, exercise, and manage stress. The added component appears to be to have a strong faith.

Unfortunately I don’t have those four genes that Dr. Perls talks about, and I am guilty of eating junk food, not exercising as much as I should, and my job as a wedding and event designer is extremely successful. But, if longevity depended upon faith alone, I would live until the second coming of Jesus! The way things are happening in our world today, that might not be too long from now.

Confessions of a Mardi Gras Rookie

2011-07-27T03:14:00.000-04:00

Our local summer festival, Fun Fest celebrated its 31^st birthday this year. I’ve participated in nearly all of them, the Crazy 8’s Road Race, beach parties in past years, and the fireworks being among my favorite events. I like the diversity of the festival. There’s something of interest to everyone of every age.

Every year I have intended to go to Mardis Gras, but this was the first year I made it to downtown to check it out. I had volunteered to help keep Kingsport beautiful, by working Trash Busters, so it was the perfect opportunity to observe and contribute at the same time.

It was indeed a festive atmosphere, with lots of fun activities for kids. Chairs lined the streets downtown in anticipation of the parade that was taking place later that evening. There were lots of people milling around, children lined up for inflatable fun, and music coming from some pretty impressive talent on the stage. People volleyed for position to catch beads and beach balls. There was lots of jumping up and down by people of all ages. The sight of it made me smile. They were exercising!

For the most part, everyone was very respectful of the environment, and tossed their garbage into the trash cans. There were a few stray cups, bottles, and napkins here and there, as the breeze picked up, but overall not a lot of trash on the ground. What I mostly picked up over the course of a three-hour time period, were cigarette butts. I must confess that I was annoyed by the number of them that had been tossed on the ground on the crosswalks. These weren’t fresh ones. They had not been dropped by festival attendees. They were old evidence of unhealthy living. Moreover, I was perturbed that anyone would disrespect our city property by littering it. I got down on my hands and knees to dig the debris from between the bricks in the crosswalks. I had to wonder if when they dropped them there, if they wondered who was going to clean up their mess. I opined about who was there mama, and why she didn’t teach them any better. Then, I felt bad for being so critical. I felt compassion for these folks who have a nicotine addiction, and wished that I could inspire them to embrace a healthier lifestyle.

Festival food fare is typically not very healthy, so it was a bit of a challenge to find some food that wasn’t fried. I’m not an all-or-none kind of person. I believe festivals are meant to be enjoyed, and it’s okay to indulge in the deliciousness of the decadence on occasion. However, I wanted something a bit healthier. I passed on the fried Twinkies and Oreos…really? Our nation is having an obesity crisis and we are finding ways to make food that is already bad for us even worse? I feel the same way about deep-fried turkey. Why take an otherwise healthy food and make it unhealthy? I don’t get that rationale. Anyway, I walked down both sides of the street searching for something to eat. Did I ever find it! Nestled among the munchies and crunchies of Mardi Gras food, was a food trailer from the Great Commission Church.

I read the menu and got a little encouragement about the taste of the food from a parishioner. The ribs and beans smelled divine, but couldn’t compare to the taste! Those were seriously the best ribs I ever put in my mouth! The beans were perfect, too. I went back to tell them how good the food was and met Pastor Matthew Thomas. He was as warm and inviting as the food had been. They told me that they serve this amazing food every Friday night at the church. I told them that I would have to come and bring friends, the next time they have ribs, to their 1249 Chestnut Street location. I have to say that meal and meeting those folks was the best part of Mardi Gras for me.

I love living in the Kingsport area. Though I don’t live within the city limits, I am proud of what our city offers by way of maintaining a pretty and thriving downtown area, the beauty and cleanliness of the city, and for all the work that goes into planning and bringing to fruition the best festival in the Southeast, Fun Fest!

My first Mardi Gras won’t be my last. Though it took a while for me to finally get down to it, I thoroughly enjoyed it. I will be a regular customer at the Great Commission Church food booth, and I will probably go for a funnel cake next time, who knows. I encourage you to make plans to attend this kick-off event next year. And, if you are looking for ways to have a stay-cation, reserve Fun Fest as your week to do it. There are many activities from which to choose, and you will have a full, fun-filled week. Just be sure that after you eat all the food offered at Mardi Gras, that you are registered to run or walk it off at the Crazy 8’s events.

Sleeping Like A Baby

2011-06-20T13:25:00.000-04:00

“If you’re going upstairs, take your crickets with you.” Chuck was slightly annoyed by the sound of insects rubbing their hind legs together. Allow me to explain.

A few weeks ago, I found myself having difficulty staying awake as I listened through our granddaughter’s baby monitor to the sound machine that was playing. This is significant, because for many years I have had insomnia. For those of us who suffer from Fibromyalgia, sleep eludes us. The fact that something was making me sleepy was nearly a phenomenon. I was intrigued by this. I know people who sleep with sound machines, but I didn’t consider that it would have any affect on me. My step-son told me that I didn’t have to buy a machine to try it, that I could download a White Noise app to my cell phone, so that I did.

The application has sounds like a train clicking down the tracks, wind chimes, the beach, a clock, extreme rain, thunder, an airplane, crickets, white noise, and a couple of other sounds. That night I listened to them all and selected crickets as the trial run. The darkened room came alive with sounds of the great outdoors. It was great! I felt like I was on a camping trip. Normally, a cricket in the bedroom would have me sending Chuck running around trying to find it, but somehow this sound of crickets was acceptable. It transported me to a vacation spot, and we all know that vacations are supposed to be relaxing. I slept like a baby!

The problem was that the sound irritated Chuck. He requested that I change sounds. We tried a couple of the others, and finally settled on White Noise. Do you know what? White noise is even better than crickets!

For many years, I have had to take medication to sleep. I had tried all of the over-the-counter things like melatonin, herbal teas, all the PM meds, lavender balms and sprays, and essential oils. You name it, I tried it. My doctor finally prescribed something for me. I detested taking the medication. I don’t like to put drugs of any kind in my body, and this really bothered me. To find something to help me sleep that isn’t a drug is a huge breakthrough. I haven’t taken anything to sleep in a month. I sleep well and feel chipper in the mornings now. It’s a great thing!

I did a little research about why white noise works. As black is the presence of all color, white noise is the presence of all sound. Therefore, it not only blocks other sounds, but the frequency and decibels of sound are such that help to help the brain regulate a sleep pattern. I don’t understand the science behind it, but I am thrilled that it works. I discovered through my research that nature sounds are great for relaxation, but not as conducive to restful sleep as white noise is. That’s probably why the crickets weren’t the best choice, and why the sound was too obvious for Chuck to be able to sleep.

If you have trouble sleeping, whether occasionally or all of the time, I encourage you to try white noise. The machines are inexpensive, and if you have a Smart Phone, the app is free. Just be sure to keep it on the charger while you are running the app, so the battery doesn’t run down. Other things that you can do to ensure a good night’s sleep are:

Go to bed at the same time every night and get up at the same time every morning, including weekends. The brain gets used to a pattern.
Discontinue use of computers and cell phones at least two hours before going to bed. They stimulate the brain.
Avoid eating a heavy meal at night. Eat a light snack if you are hungry. Eating before bed keeps you from sleeping soundly, because the digestive system is at work.
Avoid drinking more than a few ounces prior to going to bed. Getting up to go to the bathroom disrupts your sleep.
Darken the room by using curtains, room darkening blinds, covering the lights on digital devices, including clocks, generally blocking out light everywhere you can.
The recommended room temperature for perfect sleep is 65-71 degrees. Being too hot or too cold will affect your ability to sleep.
A good mattress is essential to good sleep, and is one of the best investments you can make in your health.
Lose weight! Being overweight can interfere with breathing and causes you to snore. This keeps you from getting restful sleep, and probably does the same to anyone who is sleeping with you.

I’m sure there are other tips for getting good sleep. I’ve read that that white noise helps those who suffer from tinnitus to be able to sleep. You probably have some of your own tips that you can share with me. I would like to hear from you.

“Rainy days and Mondays, (and white noise), always make me smile!”

Stress Can Cause Disease

2011-06-08T09:59:00.000-04:00

STRESS is one of the most major modern DAILY concerns for everyone! But often, people don’t deal with their stress until it becomes a disease.

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Unclogging Pores Can Clog Drains

2011-05-16T00:52:00.000-04:00

“Honey, my sink is draining slowly again. It’s time to unclog the drain.” I said matter-of-factly. Charles hates plumbing! He claims it is his thorn in the flesh. I suppose his feelings about it are valid. He was shaving one day when water started dripping on his head. I ran upstairs to see where it was coming from. Water was pouring out of the bottoms of the cabinets onto the kitchen floor. It was a mess!

Fixing a plumbing problem at our house means that a trip to Lowe’s or Home Depot to purchase supplies will turn into numerous trips, returning wrong pipes and purchasing more wrong pipes. My normally patient-as-Job husband turns into a different person, once he wedges himself into place under a drain pipe. It was no surprise to me that I had to remind him three more times before he took action on my problematic sink drain. I doubt that he needed reminding; he simply dreaded it so much that he was procrastinating.

I was catching up on some sleep Saturday morning. When I got up, I found my bathroom in a state of disarray, with the drain torn apart all the way to the wall. I’m glad I missed the disassembly and the ranting that went along with it. “Hey Babe, take a break and go with me downtown. I need to go to the antique shops to look for some vintage items for a wedding.” I cheerfully asked. “When am I supposed to get the pluming done?” He grumbled. “You can do it tomorrow afternoon. You need a break, and we need some time together. I haven’t seen you all week.” I gently prodded. Reluctantly he agreed.

If you recall, I wrote my column a couple of months ago about making your own skin care products that are free of paraben and other chemicals, and are healthy for your skin. On the drive to town I mentioned that I needed to stop and pick up some yogurt to make some more facial cleanser. “No you’re not!” He raised his voice. Chuck doesn’t raise his voice. He is a very calm and even person, a very easy to live with kind of guy. I was taken aback. He continued, “That’s what’s wrong with the sink drain; all that stuff you’ve been washing your face with. I found globs of yogurt and sweet potatoes all in the drain! I’m not having it!” “It’s pumpkin pie filling, not sweet potatoes.” I defended. “Whatever! It’s probably backed up all the way to the field bed.” He added. “What am I supposed to use to wash my face?” I asked. “I don’t know, but you’re not using that, or else you will have to go outside and wash your face with the garden hose!” I was stunned! For a brief second or two I tried to digest what had just come out of his mouth. So that’s the way it’s going to be, I sulked. He’ll change his mind when I have to go buy a whole new cleansing regimen. That will cost anywhere from $250-$350. He will regret this rash decision!

We dropped the subject and moved on to another topic of conversation. Before long we were browsing the treasures in The Haggle Shop. I found what I needed, and he found one thing he needed and a couple of things he didn’t need. It was a fun excursion.

Back to the clogged drain, he worked and worked, rinsed, scraped, put it back together, and poured boiling pots of water down it. Once again, water was circling the sink and draining freely through the clean pipes. That man of mine can fix anything!

A friend was over for lunch today and we explained to her why Charles was working on the drain. She nearly choked on her pizza when he told her I was going to have to go outside to wash my face from now on. She thanked us for the lunch and the entertainment.

I suppose it was amusing to observe our dialogue. Here am I, the health and fitness professional, encouraging people to unclog their pores with healthy skin care products. My husband, on the other hand, is telling me that doing so will clog the drains. I’m at a crossroad in my life. I have to make a choice between soft, supple skin, and a distraught home plumber. All I can say is that I’m glad it is summer and the hose water won’t be too cold to tolerate. But, what will I do when winter comes? I could catch my death of flu-monia, fanning in and out of the cold, splashing half-frozen water on my face. Surely it doesn’t have to be this black and white. There must be a grey area somewhere. “You can’t color your hair either!” yells Chuck in the background. I’m in real trouble now! Can’t wash my face, can’t color my hair. Pleeeeeeeease don’t let him take away my razor!

Group Fitness Isn't Limited to the Classroom

2011-05-09T17:27:00.001-04:00

Since the 1980s, when aerobics began, people all over the world have been going to classes. In the late 1990s the industry changed the name of these classes from aerobic to group fitness, or group exercise. There were so many more classes to attend that encompassed more than aerobic exercise. Dumbbells and exercise tubing were introduced, then medicine balls, and the larger balls. Balance boards, trampolines, slides, steps, and more were introduced into a group exercise setting.

It is true that a high percentage of the population is inactive, and that the ones who do start a program don’t stick with it. So what has kept a steady flow of people going to these classes on a regular basis? I know what my own reasons are for keeping on keeping on, but I decided to poll some of my Facebook friends to find out what drives them. The first one to comment was an avid exerciser from Quantico, VA. Cayla Culberson said, “Motivation, accountability, knowing you aren’t the only one suffering.”

I noticed a commonality in the replies. Suffering! Exercise makes you suffer? I had never thought of it that way before, though I have heard class members tell me that is exactly what I was trying to do to them. “Suffering with a group is a lot better than suffering by oneself...because in a group the suffering becomes fun, inspirational, competitive and motivational, while as an individual it’s still just suffering.” adds Trisha Mims. There’s that word again…suffering.

Maggie Shortt put it another way. “Dancing as exercise makes it fun so it's not so much of a chore.” (A chore is a step up from suffering, I suppose.) She also said that she enjoys the social aspect of group fitness.

Another word that most of my friends used was motivation. I like that better than suffering or a chore. Marti Archer said, “It is relationship building along with motivation and excitement from others to keep on going, and its lots of fun to exercise with others!!” Her sister, Lydia Williams agreed. “Exercising with a group makes me less self-conscious, because hey, we're all doing crazy stuff!! We’re all doing crazy stuff? They must have attended my classes!

Deborah Holman added another component. “Working in a group adds some commitment to keep going.” Ah ha! There is a word that makes an instructor happy - commitment. An instructor knows that commitment is required from all participants in order to achieve results, derive the benefits of a regular exercise program, and so that the instructor can continue receiving a pay check! Sandy Vowell gave a nod to Deborah when she said, “ I agree with all the above - and there have been times I would have NOT gone, except I felt like I was letting someone else down... so nobody wants to be the weakest link!”

Other instructors joined the conversation. Carrie Smith, from Savannah, GA told us about a new program called TRX. The program was developed by a Navy Seal. You can check it out as www.trxtraining.com. I’m always up for something new, and this is appealing to the athlete in me.

From an instructor’s perspective, Ella Helton explains that “group exercise is more than fitness...it is interaction with others and a little bit of competition with the person beside you, not to stop exercising...plus some great friendships sometimes come out of spending good quality "sweat" time with others.” Kim Dorton from Gold Star Fitness agrees. “I have made friends for life in group exercise classes! It motivates you to go to class to see them, plus they will give you a hard time if you are a no show! Even my instructor friends from New Hampshire and Alabama, respectively, chimed in. Sabrina Svard said, “I have always loved the energy I get from other people. Some people are fueled by alone time. I am fueled by people time. Personal training is ok and I do a ton of it BUT there is nothing like group energy coming from others all at once. I love small group training the best; 5-6 people. So the word here is comradery. (Maybe it is comradery in misery!) Sabrina, you’re a trip! Rebecca Byers formerly of Bristol, now living in Alabama, had this to say about group exercise. “It's nice to show up and have someone lead you through your workout--inspire you and motivate you. A good instructor will push you to work harder than you would on your own. Good music is motivating in a class also. I love getting to know people in class and having that class be my time with them. When all that happens, it becomes more than a class, it becomes an experience you don't want to miss each week!”

It’s Tyler Ramey, from the Kingsport YMCA that put the nicest spin on it (pardon the pun). “There’s something about watching 35+ people doing bicep curls, almost quitting, looking at their neighbor struggling just as bad, and mustering up the strength to finish. The world of Group Exercise is more than just a workout; it is a social network for the soul! A social network for the soul; I really love that perspective.

Of course, when you put something on Facebook, you open yourself up to all kinds of comments. Wayne Bowman, a weight lifter and former body builder asked, “Will my name be in the paper Pamela? Sometimes one is enough to make a group!” This made me laugh out loud! Wayne and I go way back. His time to work out was at the same time I taught senior aerobics. He said it was way too hard to lift heavy weight to Chattanooga Choo Choo. We used to give each other a hard time about it, in a good-spirited way. Thanks Wayne, for your profound comment!

Group exercise is a great way to stay motivated, to get to meet people, and to stay committed to a plan. Jamie Williams made a valid point when she spoke of her experience exercising with a group; different from the classroom experience. However she brought up that awful word again. Pssst- psst - suffering. “There is just something about the bonds you form while suffering along side someone else. The people I ride and run with are some of the most amazing people I have ever known. They continually push me to be better, train harder and NEVER give up. They are my everyday heroes!!! When you suffer and push your body to the limits with another person you really learn what their true character is! You learn to be happy for other people's accomplishments because you know how hard they have worked... My endurance partners are my family!!! They are the only ones who really understand the madness!!!

I understand the madness she is talking about. Anyone who gets involved with a group of people who have fallen in love with exercising together understands. It’s all of these things that keep us going back for more. It’s the accountability, the thrill of competition, seeing results, and even suffering together that makes it all worthwhile.

If these testimonials can get one of you to join a group who exercises together, it will be awesome! You have no idea what you are missing by not doing so. Don’t be afraid to try something new. All of us started somewhere, sometime, on the back row of a group fitness class, or the back of the pack in a race or ride. Most of us were uncoordinated and clumsy. So what! It does not matter. What matters is that you start somewhere.

Take charge of your fitness level. Get involved in group exercise. Catch the fever! I forewarn you that there is no cure.

Spice Up Your Life and Skin

2011-03-30T16:28:00.000-04:00

Every time I log on to Facebook, I see where someone is on their way to Zumba class, getting ready to teach Zumba, starting a new Zumba class, just finishing a Zumba class,

posting pictures of their new Zumba outfit, or talking about the Zumba music. I get it! I tried to tell everybody three years ago that it was the hottest new group exercise class going. But, it’s okay if it was a little late catching on here. I’m excited to see so many people catching Zumba Fever and getting fit in a fun way. Whatever gets you on your feet and moving is the best exercise ever. Zumba burns vast amounts of calories per workout. The average participant burns up to 850 calories in a typical Zumba class. So what if you don’t know the moves? It doesn’t matter. All you have to do is get in there and give it a go. It’s like anything else new that you learn. You learn a little bit at a time, until you have mastered it. Nobody is going to stare at you, because they are too occupied with dancing and learning the moves themselves.

What I don’t like about Zumba class is that I have had to sit them out for so long. But, it is only a few more weeks and I will be back to activity again. I cannot wait! The past twelve months of being sedentary has been a challenge for me. Recovering from surgeries hasn’t been all bad. Though I do not enjoy being a couch potato, because it goes against every grain of my usually very active being, it has had its advantages. It has been nice to be waited on for a change. I haven’t complained one time about not being able to run the vacuum, scrub the tub, or carry groceries. My family is so proud!

One of the advantages is that I have memorized the daytime TV schedule. After the first couple of weeks, I had my favorite shows picked out. Two of them are The Doctors, and Dr. Oz. I have learned a lot about important health issues, and some that I could have gone without knowing, like how much bacteria resides in your belly button, if you don’t swab it regularly with alcohol and a Q-tip. It isn’t that I don’t need to be aware of that, its’ the fact that they had the TV audience actually do it. It was disgusting!

If you recall, I have written several columns about the toxicity of many of the personal care products and cosmetics we use. The Doctors have shared many interesting products to use that are pure and natural. When I say natural, I really mean it.

Several months ago, they had a show about things to use for skin care. I have been doing some experimenting with them, and I am a believer now. It only makes sense that if the skin needs specific vitamins, and antioxidants to nourish it, that you should apply them directly and let the skin absorb them.

The recommendation is to apply food products directly to the skin. The first one I tried was a lemon. I cut it in half, and rubbed it on my clean face. It is an instant toner, and will remove all blackheads. You can also spray lemon juice on your pet for a flea repellant, plus it is a natural deodorizer. The second one I used was pumpkin pie filling. Yes, you heard right. Pumpkin has alphahydroxy acids and anti-oxidants in it. When applied directly to the face, it acts as a facial mask, and a micro-dermabrasion treatment. The only problem with it is the tendency to lick it off of your face! Oh, and make sure anyone living in your home knows that it is a face product. I have a drawer in our fridge that houses my homemade skin care products. Charles cleaned it all out one day, thinking it was old food.

The best facial cleanser that I have tried is a mixture of 7 oz. of plain yogurt, 1 tablespoon lemon juice, and 1 tablespoon of honey. This is awesome and good for all skin types. I have learned that honey is a great antiseptic and cleanser of the skin. Yogurt is a good moisturizer. You can use this cleanser several times a day, and leave it on a few minutes to get the maximum benefit from it.

Orange juice and apple juice contain Vitamin C, one of the best anti-aging vitamins. Vitamin C enhances the production of collagen, which makes skin smooth and elastic. If you want a great age-defying mask, mix a few drops of orange or apple juice with 1 teaspoon of honey. Apply all over your face, even around your eyes, leave on for 20 minutes and then wash off with lots of warm water.

One of the doctors on the show is a plastic surgeon. He recommends diaper rash cream for the fine lines and wrinkles around the eyes.

It’s easy to find many other recipes for these products and home remedies, by doing a Google search.

Other recipes and home remedies that they recommend are:

Bad Breath – Cranberry juice. Swish it around like a mouthwash and then drink it.

Sore Throat – Mix cinnamon, cloves, and honey in boiling water and drink. For children, Gummy Bears soothe the throat.

Dry or Splitting Cuticles – Light a soy candle. Let burn until it has wax floating on top. Extinguish and let it cool slightly. Put fingers in wax. Let cool and remove.

Dry lips – Olive oil or unsalted butter

Gnat Repellant – Vanilla extract on back of neck

Acid Indigestion – Eat celery before eating a meal. Celery counteracts acid.

Age Spots – Peel white potato; rub on face and hands.

Blemishes – Rub sliced tomato on skin for 15 minutes.

Athletes Foot – Slice white potatoes, add apple cider vinegar, and rub feet with the potatoes.

Scar Remover – Mix 1 teaspoon of nutmeg and 1 teaspoon of honey. Apply to scar and leave on for 20 minutes. Remove with warm water. Apply two times per week.

I don’t know about you, but I like using food and spices that I usually have on hand to replace expensive cleansers, lotions, pills, mouthwash, and topical ointments. It’s a huge savings over the course of a year’s time.

Many thanks to The Doctors program for these and other alternatives to putting toxic chemicals into our bodies. Should you find yourself home bound for a while, tune in to NBC at 2:00 pm, Monday-Friday, and watch. Meanwhile, check out a Zumba class. There are tons of them to choose from. The class will definitely put some spice into your life!

Run for Your Life

2011-02-25T17:45:00.000-05:00

I laced up my fourteen-dollar sneakers, double-tied the knot, and started moving down the track. At first a slow jog, gaining speed as I relaxed into a comfortable pace. My goal was to run one lap around the track and walk one lap, until I had finished four laps. This would conclude my one-mile workout. Eventually, I walked less and ran more. I remember the first mile I completed without walking. I was ecstatic!

I practiced nearly every day, lengthening my distance progressively. Having won my first one-mile race, I was hooked on running. I discovered that I didn’t necessarily enjoy the process of running, because I didn’t like breathing hard, but I felt exhilarated when I finished. Keeping a running log kept me motivated to continue, as I was able to see my improvement. It gave me a feeling of accomplishment.

Several weeks, or months, I can’t remember which, later I was still wearing those cheap shoes. I developed shin-splints. It was then that I knew that I needed to invest in some good running shoes. The difference was like running atop a soft cloud, as opposed to running with a piece of cardboard strapped to my feet.

There are many benefits from running. Aside from the obvious ones of improving cardiovascular fitness, slimming down, and toning up, there are others. It is a huge stress reliever! For me, the fog that was usually dense in my brain would clear. I gained a greater appreciation of the beauty around me, whether it was along a wooded trail, or on a neighborhood street. I burned calories like crazy, and could eat anything I wanted. The absolute best thing about running was the friends I made through the various races and track club events. Daily runs and weekly races, there was always someone to encourage me along the way.

Running and walking are two of the least expensive ways to get in shape and maintain your weight. All they require is a quality pair of shoes and time.

The State of Franklin Track Club is a great local resource if you are just getting started. They facilitate runs to assist beginning runners. Led by devoted and experienced runners, these fun training runs are a great way to train for local races and meet new friends.

There are many races and walks in our region. We Run Events and The State of Franklin Track Club web sites will keep you updated on the events. Click HERE for the track club events. For We Run Events, check HERE.

The weather is starting to break, meaning that spring is just around the corner. Lace up your cushiony shoes and get moving. I’ll see you on the streets.

Rest, Recover, Resume Exercise

2011-02-05T22:43:00.000-05:00

Exercising regularly requires commitment. It takes a lot of work to strengthen and tone muscles, and keep our cardiovascular and respiratory systems working efficiently. Once we are conditioned, it is disheartening to have to take a break from it, because our exercise regimen has become a huge part of lives.

Often, we try to work out anyway, even though our body is sending us signals that taking a break from our routine is what it needs. We should incorporate rest days in our schedule, and at the first sign of pain or illness, we should take more rest days. Group fitness instructors and runners are notorious for ignoring these signals, and working through the pain, but anyone can fall prey. Exercise is addictive!

It took me a few years to learn that it is better to take a few days off and allow healing, than for the injury to become chronic. You could spend five minutes with a group of runners, or group exercise instructors, and hear all of the “itis” you can think of; plantar fasciitis, bursitis, tendonitis, and the list goes on. I’m not picking on these folks. I have been both instructor and runner, so I know every verse of that tune. I’m merely stating a fact.

It’s hard to quit exercising, once you’ve experienced all of its benefits. The high you feel from the endorphins excreted while working out, is what is so addicting. You feel like you can do anything! I’ve taught classes while sporting a 102 degree fever. Cracked ribs, and bandaged appendages didn’t slow me down either. I did all kinds of dumb stuff like that, all because I thought it was okay to keep pushing my body. It wasn’t!

When the pain from the injury becomes too intense to continue to exercise, or surgery is required to fix us, we are forced to come to a screeching halt. This is agony for someone who loves to exercise, particularly if the recovery period is lengthy.

For all the hard work we did to achieve fitness, it disappears very rapidly. It only takes four weeks to completely de-condition. When this occurs, it is of utmost importance that we resume exercise slowly and progressively. It’s important, because the supporting musculature is weakened due to lack of exercise. For example, the knees are more vulnerable to injury, due to the de-conditioning of the quadriceps, hamstrings, and other tendons and ligaments surrounding the knee. The shoulder joints, hip joints, and back are other sites that are prone to injury during this period of active recovery.

A good rule-of-thumb is to allow one week of gradual increasing intensity exercise per one week of off time. For example, if you have been unable to exercise for six weeks, allow six weeks to build up to a normal activity level. We can’t expect to jump right back in where we left off. Recovery requires patience and time.

I did another dumb thing a few weeks ago. I thought that just because I had always walked any distance without thinking anything of it that I could pick up where I had left off. Two surgeries and 8 months of recovery took its toll on me. I should have known that it was not okay for my very first exercise to be a 3-mile race/walk. An alarm should have rung in my head telling me to limit my walking to shorter distances. But noooooooo, ”I’m an instructor. I can walk any distance I want.” I subconsciously told myself. I have paid for doing it ever since. I’m so mad at myself! The good that came from it is that I can remind you to listen to your body. It really does speak to you.

By the time you read this, I will have had my fourth major surgery in less than two years. You can believe that I have learned the lesson about exercising progressively. I can’t wait to recover and get back to being me again. Meanwhile, I’ll be cheering you on from the side-lines. I leave you with this brief summary:

Get moving.

Sit back and relax occasionally.

Rest, recover, and resume activity gradually.

Repeat cycle.

Favorite Things from 2010

2011-01-07T11:59:00.000-05:00

It’s January again. I can’t believe that another year is over! It seems that the older I get, the faster time goes. Once again, it is time for my favorite things list. Here are my new discoveries and one old favorite for 2010. I hope you try them, too:

Best New Workout – That would be Body Gospel. I mentioned it to you a while back. This workout connects mind, body, and spirit, plus you can workout in the privacy of your own home. www.bodygospel.com is the web site. You can order it and my next new favorite thing from there.
Best New Workout Equipment – The Body Gospel Bands. These resistance bands attach to your feet and your hands. They will engage your core, and upper and lower body, all at the same time. They add resistance to your cardio workout, as well as give you a good, overall resistance workout. www/bodygospel.com
Best Way to Lose Weight – is still, and will always be, calorie counting. It’s not that hard to learn or do. Weight loss comes down to calories in/calories out. If you consume more than you burn off, you will gain weight. Burn more than you take in, you lose weight. Counting calories will make you aware of how much you are eating, and will teach you how to make the right food choices to feel full and give you energy.
Best Place for Outdoor Fitness – Warriors Path State Park has hiking and biking trails, lots of places to walk and run, and even has a circuit course to follow. All this, plus nice picnic areas and a lake for fishing or boating.
New Spa for Massage – Valley Springs Spa is located inside Holston Valley Medical Center. I received a gift certificate for a massage here, and was pleasantly surprised at how good the therapist is. The room is quiet and relaxing, upscale even. Call 224-3217 for your appointment.
Best Meal Indulgence – I’ve determined that the best pizza can be found at Olive Garden, on Eastman Rd. That, coupled with their amazing salad, makes for a fantastic meal. You can go easy on the toppings and cut down on your calories.
Best New Low Calorie Recipe – Cranapple Salad. Chop one small head of cabbage and add 1 chopped apple, 1 cup craisins, and ¼ cup nuts of your choice. Blend with 1 tablespoon Smart Balance mayo.
Favorite Homemade Lotion – Jewel McNutt Garren shared this recipe for homemade Hospitality Lotion. It’s called this, because the recipe makes enough to share with others. Mix with an electric mixer, 2 small bottles of baby lotion and 2 (8oz.) bottles of Vitamin E lotion. Add 1 (7.5 oz.) jar of Vaseline, in small increments, until well blended. Yields 7 jars, about 1 ½ cups each. Men like this too, because it doesn’t have a feminine fragrance.
Homemade Liquid Laundry Soap – economical, environmentally friendly, and is great for those with allergies or sensitive skin. You may have to order a couple of the ingredients on-line. Teronya Holmes shared this recipe with me.

4 cups – hot tap water

1 Felis-Naptha soap bar

1 cup Arm & Hammer Super Washing Soda (not baking soda or detergent, it must be sodium carbonate!)

½ cup Borax

Grate bar of soap and add to saucepan with water. Stir continually over medium-low heat until soap is dissolved and melted. Fill a 5 –gallon bucket half-full of hot tap water. Add melted soap, washing soda, and Borax. Stir well until all powder is dissolved. Fill bucket to top with more hot water. Stir, cover, and let sit overnight to thicken. Stir and fill a used, clean, laundry soap dispenser half-full with soap and then fill rest of way with water. Shake before each use. (It will gel) Optional – you can add 10-15 drops of essential oil per 2 gallons. Add once soap has cooled. Ideas: lavender, rosemary, or tea tree oil. Yield: Liquid soap recipe makes 10 gallons. Top Load machine – 5/8 cup per load, approximately 180 loads. Front Load machines – ¼ cup per load, approximately 640 loads.

Best, Fastest, and Longest Lasting Manicure – Incoco! www.incoco.com This dry polish peels off and applies to your nails. There’s no mess, and the color is chip resistant, and will hold for up to two weeks. You can choose from French manicure or colors. I don’t have to worry about messing up my nails, and they are cheap, compared to the cost of a manicure.

I would love to hear about your favorite new things of 2010. Drop me an e-mail at afcpam@gmail.com. You can visit me on-line at www.archerfitness.blogspot.com.

I wish you a happy and healthy New Year!

Germs are at the Center of Winter

2010-11-15T11:25:00.000-05:00

The airports we were in last week were busy as ever. As we made our way up and down the escalators, I noticed something. Not many people were using the handrails. Could this be attributed to increased awareness of germs in public places? I have no way of knowing for sure, but it’s possible.

I’m not particularly fond of flying during the winter months, because I know that the air in the airplane is stagnant and filled with flu, cold, and virus germs. Even with taking all of the precautions I can, such as doubling up on my vitamin C, and using hand sanitizers, I get sick every time! This trip was no different. As I write this, I am coughing, have a sore throat, and am swimmy headed.

I’m not a germaphobic, but I did observe some common practices, of which we might not be aware, that can cause illness. You might think twice before doing these things, as have I.

I took note of how many women place their purses on the floor of a public bathroom. So what’s the big deal? Those same purses are set on tabletops at restaurants and at home! ERGGG!

On the plane, laptops were placed on the food trays. I also observed how many computers were placed on tabletops in the airport. I’ve seen them on tables in many internet cafes as well. This, after being picked up from the airplane floor, or car floor, where people bring every kind of dirt and germs on their feet, and deposit it on the floor. We eat off of these surfaces! Those same feet that drug in the germs end up propped up on living room coffee tables!

When you are staying in a hotel, take along plastic cups with you. Avoid drinking from any glasses, even if they appear to be clean. After seeing the hidden videos regarding maids who wiped the glasses with a used towel, and having seen it with my own eyes in a luxury hotel, I don’t use their glasses anymore.

It’s a given that if you have pre-school or elementary aged children, they will be sick a lot! Play Doh is fun, but think how many runny nosed children handle it before it gets put back in its warm, airtight container to grow and develop the germs. For that matter, any toy that is handled by a sick child is contagious. Some preschools sanitize toys every day, but it only takes one sick child to spread the illness to the other children. Keep your sick child at home! And, stay home when you are sick. Other people don’t want to catch what you have.

I don’t use salt or pepper shakers in restaurants since I saw a child licking them!

Gyms are a hotbed of germs. Sure, many of them require you to wipe down the cardio equipment you use, but what about all of those dumbbells and weight bars? What about the equipment used in group fitness classes? Before you lay down on that mat to do your crunches, think about all the other class members who have sweated on it, sneezed on it, coughed on it. Grab the bottle of cleaner and sanitize it before and after use. Do the same with the exercise equipment you use. Everyone will be healthier for your effort.

Computer and phone keyboards are other germ infested places. Clean them frequently, especially after someone else has used them.

It’s impossible to name all the places where germs hide. These are but a few of the ones we don’t often consider, and to my point, will raise awareness so that we can avoid spreading or catching germs.

Whether or not you are traveling this holiday season, make an extra effort to wash your hands frequently, cover your mouth when you cough, use tissues when you sneeze, and keep your germy things off of countertops and tables. ‘Tis the season to be sneezin’, but

we can keep it to a minimum with just a little effort.

Remember the reason for the season, and enjoy it to the fullest, well and happy!

Fit for the King 5K/3K Starting Line

2010-11-06T14:32:00.000-04:00

"Fit for the King" 5K/3K Run and Walk Finish Line

2010-11-06T14:31:00.001-04:00

Highlights of Current Health and Fitness Research

2010-10-14T14:16:00.001-04:00

Many times before you have heard me say that most everything related to health and fitness is a theory. What is hot news today only lasts until that theory is shot down by more research.

In our quest for knowledge and better health, we often buy into every piece of information that captures our attention, via TV talk shows, magazines, even medical abstracts and reports.

Today, I am going to share with you the latest and greatest research findings. I’ll leave it to your discretion as to which to take more seriously.

Cardiovascular Fitness is linked to intelligence in men. Based on a study done on men who were reporting for military duty, suggests that “those men with greater cardiovascular fitness were more likely to be more intelligent and experience greater success.” There was no link between muscular fitness and intelligence. - Institute of Medicine at the University of Gothenburg, in Sweden

Common sense tells me that if you are exercising, the heart muscle becomes stronger, therefore pumping more blood in a single beat, and getting more oxygenated blood to the brain. The brain functions better with oxygen, as does the rest of our body. I guess I’m dense, but I’ll betcha they spent a big chunk of change to discover that golden nugget of information! I’ve also spent enough time in gyms to know for sure that big muscles don’t necessarily equal intelligence.

Smoking vs. Obesity Even though there has been a decrease in smokers by 20% in the U.S., by 2020, half of our population will be obese. The conclusion was that obesity will become the highest threat for mortality. Non-smokers, normal weight people could see a life expectancy increase of 3.76 years. - The University of Michigan Health System and Harvard University

Again, did it really require the supposed most intelligent people on the planet to come up with this one? Smoking kills! Being obese kills! By-the-way, having 30% or more body fat is considered to be obese. Skinny people can be obese! I’m definitely an advocate of banning smoking in restaurants, where second hand smoke is as dangerous as taking a puff oneself, but could we be eating more while there?

Runner’s Knee and Faulty Biomechanics - The mystery of why someone develops runner’s knee, otherwise known as patella femoral pain syndrome (PFPS), has finally been solved! It is caused by faulty biomechanics.

Narrowing the angle in the knee, as in allowing the knees to move forward over the toes in a squat, puts pressure on the knee cap, causing runner’s knee. Weak hamstrings and quadriceps are contributing factors as well. – The University of North Carolina at Chapel Hill

This study was published in the American Journal of Sports Medicine in 2009. Really? I learned this in 1990. It is part of the Aerobic and Fitness Association’s Basic Exercise Standards and Guidelines for group fitness instructors, and personal trainers. You have to know these guidelines to become certified. The inception of step aerobics added to the research regarding the effects of biomechanics while stepping. It was discovered in this research, nearly ancient now, that bending the knee greater than 90 degrees, while weight-bearing (body weight on knee), increases the pressure in the patella/knee cap by 8 times your body weight. Why didn’t these researchers just read one of the most reliable sources of information available to us, instead of spending all this time confirming what we have known for years?

Intense Romantic Love a Painkiller – People who were in the most intense stages of romantic love were tested. A computer-controlled probe was place in the hand, delivering painful heat to it. Simultaneously, an MRI of their brain was performed. When shown pictures of the person they were passionately in love with, there was significant reduction in pain. The pain relief was similar to the relief experienced when taking cocaine, or morphine. The same result did not occur when shown pictures of people to whom they might be attracted. – Stanford University

This explains a lot! This initial phase of romantic love, you know, the tingly, exciting rush you feel at the mere mention of your love’s name, makes one euphoric. The problem is that research also reveals that this phase lasts only about nine months. As some of the excitement fades, love hurts!

What was the purpose of this study? How will it be applicable in real-life situations? And, what dummy would endure such an experiment? It might be valuable if one were sitting in an electric chair!

One can only conclude from this report that if you suffer chronic pain, the solution is to find a new love every nine months or so. I think I’d prefer the morphine!

Do you see what I mean? While we reap the benefits of many, many enlightening and life-changing discoveries from research, there are many others that seem to be wasting dollars and time.

The next time you read an article featuring research fluff, turn the page, or navigate to research that matters, such as breast cancer research findings, or heart disease and diabetes causes and then take action. The rest of it simply highlights the waste of valuable resources.

Put Fitness Changes Into Perspective

2010-08-15T19:42:00.001-04:00

“Pam, you teach us.” Those four words changed the course of my life. Spoken nearly twenty-three years ago by a dear friend, who had more confidence in me than I had in myself, I agreed to do it. Teach, that is. I became a group fitness instructor by default. It was de-fault of the the instructor who didn’t show up to teach class! The group of thirty or more ladies had gathered to take a class, but the instructor had not let anyone know she was not going to be there. We all went home that night, disappointed. A couple of days later, we gathered for class, only to be disappointed again that we had no leader. It was at this time that I agreed to prepare some sort of exercise class for us.

I had no idea what I was doing! I had attended some classes, but certainly knew nothing about leading one. How hard could it be to turn on some music and move around to it? Little did I know how involved it would become and how much time and dedication would be involved in making this commitment?

Who would’ve thought that there were Basic Exercise Standards & Guidelines that had been established to guide group fitness instructors through developing safe and effective exercise classes? I learned early on how little I knew about anatomy, exercise physiology, nutrition, contraindicated exercises, nutrition, exercise safety, and many other issues related to leading exercise. I came to realize that if I was going to lead a group of people in physical activity, I needed to learn all I could about it.

I set out to find the leading group fitness certification organization. If I was going to do this, I was going to do it right. I discovered that AFAA, The Aerobic and Fitness Association of America, was the best, and the first to offer a practical exam, as well as a written. I received my first certification with them, and followed with nine more, in addition to other trainings and certifications by other national organizations. Since acquiring that first certification, I have trained and certified instructors in 36 states, Canada, and Puerto Rico. It’s been quite the ride!

It has been interesting, even fascinating, to follow the research, science, and trends in the fitness industry. The most important things I’ve learned are that human anatomy doesn’t change, but theories on how our bodies work, and what’s best for them do. The ways that we train are different than twenty-two years ago.

In 1989, it was accepted and proclaimed that one should not do any vigorous exercise without doing some long, held stretching first. We now know that there was never any science to support that mindset. Light, preparatory stretching, and rehearsal movements of what we are going to do is the replacement for the old extreme stretches.

In 1989, AFAA recommended to work within 60%-85% of your maximum heart rate to achieve a training result. That later changed to 55%-85%. The current standards, according to the American College of Sports Medicine, are 64%-94%.

The Food Guide Pyramid has been under attack since its inception. Low fat, no fat, Mediterranean, eat lots of protein Adkins, and a gazillion other best ways to eat, diets and books have been published. Many of these caused more health problems. The more low-fat foods we ate, the fatter America became.

Through all of this, the fitness industry jumped on the bandwagon concerning hormone replacement therapy. That’s another entire column of information. Proper nutrition, natural products, vitamins, supplements, were thrown into the already confusing mix of information.

One can pick up a dozen magazines and the covers will tell you how you can lose 10 lbs. in a week, or tout some exercise that will trim your waistline and tone and tighten your buttocks. There are even claims that certain foods will make your belly flat. If you drink Acai Berry juice, you will reap unbelievable health benefits and amazing weight loss. If you will notice, all of these juices contain berries grown only in remote areas of the earth, in the mountains or rain forests. We are so gullible!

So who or what are we to believe?

Too many of us get our information from magazines that are not research based. Some of us search the Internet for accurate information, and get caught up in health blogs that may or may not be accurate. The best sources of accurate research and information come from research facilities, hospitals, clinics, certification organizations, and medical publications. Most of us are familiar with the Mayo Clinic, The American Heart Association, the Arthritis Foundation, and many other reliable sources of information. These sites offer newsletters to keep us informed. Some sites you may not be familiar with, which also are great resources are:

The Aerobic and Fitness Association of America

IDEA Health & Fitness Association

The American Council on Exercise

Medline Plus, a service of the US National Library of Medicine and the National Institutes of Health

The American College of Sports Medicine

If you ever have a question regarding any health or fitness issue, go to these places for answers. Training for a marathon or triathlon? Check out the training articles on these sites. These should be listed and bookmarked in your favorites of your fitness resource library.

Theories and practices do evolve and change over time. What remains the same is that we all need regular exercise to maintain and improve our health and quality of life. So, the next time you read a headline that startles you, check out the real facts from the people and sources who really know them.

I Dare You

2010-07-14T17:22:00.000-04:00

“I will if you will.” She said.

Those five words usually get me into trouble, especially if I’m with Laura. We both stared up at the 70 feet, free-fall waterslide.

“If you will, I will.” I felt the words involuntarily rolling off my tongue.

I nodded in agreement with my head, but my legs were getting shakier with each sloshy, slippery, step, leading to the top. We both met the height requirements for the ride. It was the age limit that nearly disqualified us! One would think that two 50-somethings would have had the sense God gave a goose to think before leaping, but not these two feisty old women. We didn’t look back or down as we ascended the tower. Our eyes stayed focused on the feat we were about to accomplish.

Laura went to the slide on the right, and I went to the one on the left.

“Don’t look down!” I shouted.

We slipped into our respective spots on the slides. We glanced at each other, grinned, shook our heads, and pushed off. I don’t know which was more exhilarating, the ride or realizing what we had just done!

“Wanna go again?” We simultaneously exuded.

Without hesitation, we fearlessly walked back to the tower. Much younger people stood in awe and admiration that two old ladies were taking on Fire Tower Falls. Okay, okay, maybe it was shock. Allow me my fantasy, will you?

Laura and I had an instant connection. The first time we met, in a ladies class at church, we knew we were destined to become lifetime friends. Was it the spark of mischief we detected in each others eyes, or the similar backgrounds? It was probably a combination of the two. Either way, we have been friends for over thirty years.

It was Laura who got me into running. It was Laura who teamed up with me to join our first health spa. It was Laura who rode the big, wooden coaster with me at Dollywood, ten times in a row. It was Laura who called the day “Jenny’s Fit in 15” aired for the first time, telling me that I was on a certain station at 8:00, and another at 8:30, and another at 9:00. She cared enough to watch them all, 24 times per week!! Through every hard time and some major life-changing decisions, she has been there to support me. She’s happy for me and rejoices with me over every accomplishment, jealousy never an issue. She’s a true friend!

So what does all of this have to do with good health and fitness? I believe that it is important to have friends who will challenge us, support us, and team up with us, to help us achieve our goals. Not everyone is motivated to walk every day. Many more people aren’t comfortable going to a gym to work out. Having a friend to exercise with will motivate you to stay with a program, and bring accountability into the equation. Knowing that Laura would be meeting me at the gym to work out was a huge factor in staying with a fitness program. We learned to keep focused on what we were about to accomplish. We encouraged each other. No matter how hard things got, or how impossible a challenged seemed, we cheered each other on toward our goals.

Everyone needs a cheerleader, and an accountability partner. I’ll bet there is a friend who is waiting for you to say “I will if you will.” I double dog dare you to ask!

Be Passionate about Your Health

2010-05-24T12:38:00.003-04:00

It is my conviction that one should be passionate about what they do. Fitness and flowers are two of my passions. I have been blessed to be able to make them my businesses as well.

Throughout both careers, it has been my desire to help others achieve their goals and dreams. I believe that mentoring is our responsibility, as a means to pay it forward to future generations.

There is something very unique and special about Tyler Ramey! The first time I met him, I knew he would achieve whatever he set his mind to do. Personable, friendly, funny, he is all of those things, and more. I’ve met and worked with hundreds of group fitness instructors. Most of them are passionate about health and fitness, but only a few of them possess the unique ability to inspire the masses. Tyler is one of them!

I am eager to introduce you to him. Tyler teaches at the Greater Kingsport YMCA, and Johnson City Health & Fitness. He is climbing the fitness ladder at lightning speed. He has been invited be to a Fitness Presenter for Interactive Fitness Trainers Association, and a Certification Examiner for the Aerobics and Fitness Association of America. His blog, Healthy and Fun, is one of the most fun, interesting, and informative healthy living blogs on the Internet. It will be to your advantage to take the time to get to know Tyler. I invited him to share my column with you. I hope it will lead to his spot in the Times News. This young man is a star! Please meet, Tyler Ramey:

Reflections
By: Tyler Ramey

I was cheering on 18 amazing individuals tonight as they completed a grueling mile run in the oppressive heat, winding through Church Circle. I couldn’t help but think how far I have come in the past three years. To go from 318 pounds to 180 pounds, using diet and exercise alone, goes to show just how much the body can perform if the brain wants it badly enough. I couldn’t help but sympathize with the people, as my mind wandered back to beginning my journey for the quest for health. I don’t think I could ever have been prepared for how hard it was going to be, both mentally and physically. Every day was a complete struggle, yet one that got easier as each day passed. Slowly, exercise and eating healthy went from being these very negative and stressful things, to things that became part of my daily routine, and much needed, not only for the health benefits, but for the stress relief that came along with it.

Tonight during the run that I was coaching, a new friend told me something very profound. Being someone who had lost 100+ pounds herself, she looked at me and said:

“You know, I used to think I felt good. You don’t know what good is until you feel it.”

I used to justify over-eating by allowing myself to believe that I was happy. I was pre-diabetic, and had high blood pressure, .but I was happy, right? What a joke!

There are many ways to measure happiness, but I can assure you that being unhealthy is not one of them. Exercise has the possibility to stir something in people that drives them to be more than they are, to push them to that next limit, whatever that may be, and then set the next goal as soon as the prior one is met.

We tend to be social creatures by nature, which is another way in which I feel truly lucky to be in the field of fitness. When teaching group exercise classes is your job, you meet people. You get to know people. You care about people. I can’t imagine a day going by without seeing my “regulars” in classes, and asking them about their day; finding out their ups’, their downs’, and then making them sweat like crazy, secretly loving to hate you. The same spark lights inside me when I have a new person in class; a person who has finally mustered up the courage to enter a class, not knowing what to expect. Then, to see them slowly return to the classes, make new friends, and turning a working out into a passion rather than a “necessary evil”. Deal maker.

I never knew what it meant to truly love and be passionate about something until I entered the field of fitness and health. To be able to love what you do, and do what you love is a feeling that should never be taken for granted. My advice for you is the following. Get out there, get active, and get happy. I promise you, it isn’t as hard as it may seem. Even the tallest of buildings started with a single brick. When will you start your skyscraper?

Exercise Can be Harmful to Your Health

2010-04-24T20:40:00.000-04:00

Early on I was taught to do everything to the best of my ability. My parents instilled a strong work ethic in us. Go the extra mile, give 150%, reach for the stars, all of these attributes were taught on a daily basis. I am thankful for parents who taught me how to work, and who didn’t tolerate laziness. But, in their efforts to guide us in a positive way, they unknowingly failed to teach us moderation in all things. Moderation is what brings balance to our lives. I’ve learned this the hard way.

“Pam, are you sure you aren’t teaching too many classes?” “I’ve read that lifting heavy weights isn’t good for a woman’s body.” “You taught 18 classes this week, and you are still going to teach that instructor certification course this weekend?” These statements and questions from family and friends echoed in my mind as I was rolled away to surgery. Why hadn’t I listened to them? What made me think that I was invincible or immune to the consequences of over exercising?

The hysterectomy was completed in the first hour of surgery. The remaining five and a half hours were spent reconstructing and repairing all of the damage I have done to my body over the past twenty-two years. Pelvic organ prolapse, that’s what they call it. Contributing factors to this condition are child-birth, weak muscle tissue, heavy lifting, thousands of crunches, and virtually pounding one’s body into oblivion, doing lots of high impact activity.

I wouldn’t wish what I have been through the past few weeks on my worst enemy! All of the core strength I have built now reduced to a mass of internal stitches. I’m never to lift anything heavy again. No more jumping, running, or hopping. No more crunches, squats or lunges with weights. Ever! So, where did I go wrong? I’m the professional, I should have known better. I love to exercise! I felt accomplished when I could lift more weight for squats than most of the men in the room. It was exhilarating to know I could run circles around the high-school and college students I was training. The problem was that I didn’t know the meaning of the word moderation. Plainly put, I acted stupidly! I have worked hard all of my life, so to give this fitness job anything less than every ounce of energy I had, seemed like goofing off, not putting forth my best effort.

As a certified personal trainer and resistance training specialist, I know that to gain strength, one should lift heavy weights, a FEW repetitions, 6-8. To build endurance, one should lift lighter weights many times. Many times could be three sets of 12-15 repetitions, or a few more. I taught a class for nine years that included doing 100-150 reps for each body part, with no break. What was I thinking? Common sense should have told me that a woman has no business doing that many squats, particularly with weight on her back and shoulders. Had I acted in my right mind, I would have put a stop to the insanity, as opposed to falling into the latest fitness craze or trend. Of course, I paid no attention to compressing (as a trash compactor) all of my female organs with each crunch I did, and if I had counted, probably totaled millions, not thousands. I could jump in place, and do repetitive jumping jacks in place with the best of them. I loved every minute of it, too. This is the root of my issues. I loved it.

Not everyone who exercises regularly loves doing it, but for those of us who do, it can be a problem. I would never have recommended to any client the amount of exercise I did each week. I knew it wasn’t good for them. After a few years, I knew I had done damage to my body. It was then that I started preaching a different sermon to new instructors, and to my class attendees. The past several years, I have encouraged them to healthier exercise habits. Some appreciated the advice, others didn’t.

Unless you are a very elite athlete, and I know you think you are, but you aren’t, women have absolutely no business doing plyometric types of exercise, or lifting heavy weights. It’s INSANITY! Oh, yes, there’s a workout for you, Insanity. You’re young, you’re strong, and you’re invincible. No you aren’t! Study up ladies. Watch a few pelvic organ prolapse surgeries on You Tube. Run a mile or two in my shoes, and you will come to your senses, and tone things down a bit.

Exercise is a great thing, but as with anything else in our lives, it can become as much of an addiction as drinking alcohol, smoking, drugs, food, or any other thing that consumes us. Reap the benefits of healthy behaviors, and stay injury and surgery free. Exercise moderation!

Life Is a Gift

2010-03-27T10:50:00.000-04:00

She was a beautiful person, with a kind and gentle spirit. Everybody says so. I remember the first time I met Corrina Steinmann. She was already on her bike in the group cycling studio, eagerly waiting for class to begin. She smiled her sweet smile as I introduced myself to her, and asked her name. As we progressed through the workout, her smile grew brighter. After class, she approached me and thanked me for the great class, adding that she appreciated that I used music with clean lyrics.
As we continued our conversation, we soon discovered that we had some things in common. We both love Jesus, our families, and working out. She told me that she was the mother of nine children. I jokingly said, “You need this workout!” She laughed and began to tell me about each one of them, all the while beaming. Her love for them was evident in her words and face. I listened intently and wondered aloud how she was able to do it all. She spoke more of her faith, and in just a few moments of interchange, I had made a pretty accurate assessment of this amazing lady. She was one of those women who loved being a mom, and who did it very well.

Nearly every time I went to the YMCA, Corrina was there. We always chatted for a moment or two. She was an easy person to be around. She became friends with many of the instructors and members there, as did her husband, Steve, and their children.

Friday, March 12th, Corrina’s faith became sight, as she met her Lord and Savior face-to-face. The thought probably never entered her mind that she would go to heaven that afternoon. I’m sure she never dreamt of leaving behind a husband and nine precious children so soon.

There are many things about our life here on earth that we will never understand. This is a tragedy that seems incomprehensible. What we should realize is that we have one life, and that each day is a gift from God. We have been granted one body that is to last our lifetime. It’s our decision as to how we are going to take care of it. How can we take this gift so lightly? Why do we continue to live sedentary lives, when we are knowledgeable of the consequences of doing so? When are we going to take responsibility over our own health?

Corrina and Steve have children from ages 1 yr. – 18 yrs. Caring for them was more than a full-time job, for her, yet she managed to exercise. She was a positive role model for her children. She didn’t just drop them off at the YMCA and tell them to go play. She stayed and played with them. It was a matter of priority to have healthy children. There’s always time to exercise. We have to find those moments during the day and use them to better our health.

Corrina is gone from us, and she will be greatly missed. Their oldest daughter, Julia, who was also in the accident, is recovering from multiple injurys. As you go through your day, your week, your month, please remember this devastated family in your prayers.

A Corrina Steinmann Memorial Fund has been established at First Tennessee Bank to help the family with funeral and medical bills, as well as their projected financial needs. You may send a check directly to the bank, with Corrina Steinmann Memorial Fund in the “for” line. You may also drop it off at the Kingsport Family YMCA, off Eastman Rd., behind The Chop House.

Cherish your life. Claim victory over your health. Live life to its fullest, and don’t miss a single opportunity to tell someone you love them. It could be the last words they hear.

Donna Richardson Joyner Came to Town

2010-03-09T10:43:00.002-05:00

Donna Richardson Joyner, the creator of Body Gospel, came to Tennessee to lead our class Saturday morning. What a blast it was as Donna motivated and encouraged us to be better stewards of our temples.

To see testimonials, from participants in our group, about Body Gospel and see the "before" and "after" photos, visit Body Gospel.

The dvd series, produced by Beachbody, will be released in April, 2010

Quiz Your Knowledge

2010-03-02T21:27:00.000-05:00

Okay, I have a quiz for you. It's a health and fitness quiz that tests your knowledge of what's current in exercise and diet. I like to stay up on what's happening in the world, don't you? So, why not be up on what is better for us to eat, drink, and fun ways to exercise? Some of the answers may surprise you.

1. If you are calorie and fat gram counting, which of the following choices from Chick-Fil-A should you make:

     a. Chargrilled Chicken Sandwich
     b. Chicken Strips Salad
     c. Chicken Chargrilled Cool Wrap

2. A 16 oz. serving of a specialty drink at Starbucks contains calories. Which one of the following has hte least amount of fat grams?

     a. Vanilla Latte
     b. Skinny Cinnamon Dolce Latte
     c. Orange Mango Banana Blend
3. Drinking one can per day of sugar sweetened soft drinks will add 15 lbs. per year to our weight. Why do researchers say that diet soft drinks are bad for us?

     a. The chemicals in the cans can cause cancer.
     b. They still contain calories.
     c. They condition our taste buds to crave super-sweet foods.

4. Most calorie burning norms are based on a 150 lb. person. The more you weigh, the more calories you burn per activity. Based on the 150lb norm, which of the following leisure activities burns more calories per hour?

     a. Singles Tennis
     b. Golf, using a power cart
     c. Shooting baskets, Basketball

5. What is the newest, hottest group exercise craze?

     a. Body Gospel
     b. Zumba
     c. Hula Hoop Dance

Answers:

1. (a) The Chargrilled Chicken Sandwich. It has 260 cal./3 grams of fat, as opposed to the Chargrilled Chicken Cool Wrap with 410 cal./12 grams of fat, or the Chicken Strips Salad with 450 cal./ 22 grams of fat. http://www.chickfila.com/#nutrition

2. (b) Skinny Cinnamon Dolce Latte 130 cal./ 0 fat. The Orange Mango Banana Blend has 250 cal./2 grams of fat, and the Vanilla Latte has 250 cal./6 grams of fat. http://www.starbucks.com/retail/nutrition_info.asp

3. (c) They condition our taste buds to crave super-sweet foods. http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/

4. ( a.) Singles Tennis Shooting baskets - 306 cal. per hr., Golf using a power cart = 238 per hour. http://caloriecount.about.com/activities-sports-ac15

5. It depends on who you ask, as to what the hottest fitness craze is, but the newest hot one is (b)Zumba http://www.zumba.com You can see my take on Zumba at http://archerfitpress.wordpress.com/2008/04/11/zumba-rhumba/, but watch out for Body Gospel. When released in May, it will climb the charts quickly.

A five question fitness quiz is short, but if you follow all the links, you will be on information overload and can come up with your own quizzes. Our food and drink is full of unhealthy ingredients. A heads up beats ignorance hands down.

Missing Kitchen Makes Cooking Tough

2010-02-25T01:08:00.001-05:00

Coming home from a weekend retreat to find that my kitchen had been completely gutted, was a shock. In just a few short hours, I was reminded of how often I go to my kitchen sink to get a drink of water, or to the microwave to pop something in it.

I don't particularly enjoy drinking water from the bathroom faucet, but I'm getting used to it. What I really don't like, besides the royal mess in my house, is having to rely on fast food to have 3 meals each day. I miss my boiled or scrambled eggs in the morning. It's much harder to eat right when I can't cook. My daughter brought some delicious, homemade, chicken noodle soup tonight. I plugged in the crock pot in the living room and enjoyed it immensely. Maria is an outstanding cook.

So, since I can't really try out recipes now, I can share ones with you that I know are low-cal, but high in taste.

The one for today is for you crock pot lovers:

Southwest Crock-Pot Meatloaf

2 lbs. ground beef

3 slices bread, crumbled to 1 cup

1 cup chopped onion

1/2 cup egg substitute, fat-free

1/4 tsp. salt

1/2 cup thick/chunky salsa

1/4 tsp. pepper

1/2 cup ketchup

Combine meat and next 5 ingredients. Put in cooker. Mix ketchup and salsa. Pour over meatloaf. Cover and cook on low 8 hours or high 3 1/4-4 hours. Coat 3 1/2 quart electric slow cooker with cooking spray. Tear off 2 lengths of aluminum foil, long enough to fit in bottom of cooker and extend 3 inches over each side of cooker. Fold each strip lengthwise to form 2-inch wide strips. Arrange foil strips in bottom of cooker and extend over sides of cooker. Put the meatloaf in and then top with the ketchup and salsa. The foil is used to lift out the meatloaf.

Servings: 8
Calories 258, Total fat 7.8g, Sodium 464mg, Fiber 0.7g. Protein 37.3g

Skillet Sausage Casserole

2010-02-17T01:45:00.000-05:00

It's been a few days since I have had time to write a new post for you. I hope you have tried some of the other recipes, and made a few of them more than once. They really are good! I would love for you to leave a comment and tell me when you cook one of them, and how you liked it.

An instructor friend of mine has a fitness blog that tracks his daily food fare. The blog is fun and energetic, just like he is. Check it out: Healthy and Fun

I haven't tried today's recipe, but it looks like a hearty, tasty dish.

Skillet Sausage Casserole

(you can substitute ground sirloin or turkey)

1 (6 oz.) package long-grain and wild rice

1 (10.5 oz) package, frozen 97% fat-free, Jimmy Dean, ground breakfast pork sausage

1 (8 oz.) package pre-sliced mushrooms

2/3 cup chopped celery

1/3 cup chopped green onions

2 1/2 cups water

1/2 (4.48 oz) package chicken noodle soup mix, Campbell's

1 cup (4 oz.) pre-shredded, reduced fat, sharp Cheddar cheese

Cook rice according to package directions, omitting fat. Set aside.

Cook sausage, mushrooms, celery, and green onions in a large, nonstick skillet over medium high heat until vegetables are tender and sausage is browned, stirring to crumble sausage.

Stir in cooked rice, water, and soup mix; bring to a boil. Reduce heat and simmer; uncovered 15 minutes, stirring occasionally. Remove from heat; spinkle with cheese. Cover and let stand 5 minutes or until cheese melts.

Yield: 7 servings, 1 cup each

Points, 5; Calories 239, Protein 15.0g, Fat 5.8g. Carbs 27.4g, Fiber 1.4g