If there is one thing that every living creature on the planet has in common it is that we all age. Some of the effects of the aging process are very obvious. Gray hairs start popping up. Little lines or wrinkles begin to appear. Aches and pains creep in. While these physical effects are clearly obvious, there are many changes going on that are not noticeable, at first. These changes, over time can bring on many age related chronic conditions and diseases, such as, arthritis, diabetes, osteoporosis, weight gain due to slowing metabolism, back and joint pain, and even depression. The good thing is that  there is hope and these things are not inevitable!

We here at Total Body Boot Camp and Performance Center are always “preaching” about the benefits of exercise and strength training, The Centers for Disease Control also agrees. They have posted that a regular, progressive strength training program can help reduce the signs and symptoms of these age related conditions in these ways:

• Arthritis Relief– Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis. The results of this sixteen-week program showed that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability. The effectiveness of strength training to ease the pain of osteoarthritis was just as potent, if not more potent, as medications. Similar effects of strength training have been seen in patients with rheumatoid arthritis.
• Strengthening of Bone- Post-menopausal women can lose 1-2% of their bone mass annually. Results from a study conducted at Tufts University, which were published in the Journal of the American Medical Association in 1994, showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.
• Proper Weight Maintenance- Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.
• Improved Glucose Control- More than 14 million Americans have type II diabetes—a staggering three-hundred percent increase over the past forty years—and the numbers are steadily climbing. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes. In a recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication. Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident.
• Healthy State of Mind –Strength training provides similar improvements in depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely a combination of the two. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.
• Sleep Improvement- People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.
• Healthy Heart Tissue- Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. One study found that cardiac patients gained not only strength and flexibility but also aerobic capacity when they did strength training three times a week as part of their rehabilitation program. This and other studies have prompted the American Heart Association to recommend strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.

It is important to note here that the beginnings of the aging process start early in your 30’s. Right in the middle of the prime of your life- and you don’t even realize it’s happening. No matter what your age, adding strength training into your regular routine of exercise is important, and will undoubtedly add to the quality of your life. If you’re not already taking advantage of our Small Group Personal Training sessions, it is highly recommended that you consider adding them to your training experience. Not only are they fun, you will benefit immensely from the safe, progressive work outs that are tailored to your ability level.

KATHY CONLON, TBBC Transformation Coach, TBBC Boot Camp Consultant, FMS LEVEL 1

Summer is over and you’ve been working your butt off and doing a fantastic job. Have you been trying to lose weight, only to see minimal or even no changes at all? We all know there are no magic overnight methods. With some slight changes to your everyday diet and routine, you’ll be sure to get there.

Below are some common mistakes that you may not realize you’re committing.

1. Skipping breakfast– this may have an adverse effect on your metabolism. Instead of skipping breakfast, be sure to add in something filled with protein and some healthy fats and carbohydrates. For example; eggs, toast, Greek yogurt, or even a Protein shake/smoothie. Give your body the fuel it needs to get the day going.

2. Hydration – simply, you have not been hydrating as much as you think. You should be drinking anywhere from 9-13 8oz cups of water daily. Add even more on your heavy workout days.

3. A little snack here, a little snack there. Those little cheats really add up. You must do without those extra unnecessary calories in order to maintain the weight loss.

4. Alcohol. Just like stated above, unnecessary calories. Those summer drinks added up and the upcoming holiday drinks will to. Don’t let them! When you’re in weight loss mode, those cocktails will most definitely kill the weight loss.

5. Commitment. Your commitment isn’t where it should be. We all slip. It’s how you jump back into the game that counts.

6. Accountability. You’re not holding yourself accountable for all the little slip ups.

It’s all good. Keep plugging away. Normal routines are going to fall back into place. It’s all about what you do from this day forward that counts. You cannot change the past, but you can and will map out your future. One day at a time you/we can and will get back on track. See you at TBBC!!!

Steven Fleischer, TBBC Transformation Coach, NASM CPT, YES

It was a very weird feeling. I noticed in some pictures that my hair looked a bit thinner up top. Someone even made a comment walking out of a restaurant (Some friend!).  The realization hit me that not only was I most likely going to go bald but also that I was getting older.  Some men take losing their hair pretty hard. I was one of them.

One of my clients once told me that he began taking Propecia (name brand for the drug Finasteride) once he noticed his hair thinning. It worked like “magic.” His hair stayed and he even grew some back. I immediately called my doctor for an appointment. He didn’t hesitate to prescribe me Finasteride when I requested it. Life was good again. I was going to keep my hair. Then I filled my prescription and read the pamphlet.

As with most (or all) medications, there were some possible side effects. It first mentioned sexual issues like impotence in a very small percentage of users. For some reason, I wasn’t worried. It was such a small percentage. Then it mentioned the C word. Yup. It said that there may be a chance of developing a “very serious” form of prostate cancer. Wow! Now I was confused. Even if the chances were very slim, would keeping my hair be worth the possibility of a life threatening  disease? Had I become that vain?

Dr. Google

This led me to consult the “experts” on Google. While I wasn’t too worried about the sexual side effects initially, I was now! I read reports from people who experienced very negative sexual side effects. What’s worse, they didn’t always subside after coming off the meds.

After giving it a good amount of thought, I decided to stop taking the Finasteride after only a couple of days. While no one reason by itself might sound like a good case against the meds, the combination of the following were more than enough for me…

• Chance of getting a high grade prostate cancer – Apparently it can mask PSA (prostate specific antigen). PSA is a marker for prostate cancer. This may make the diagnosis of prostate cancer less detectable.
• Possible sexual side effects – Although I wasn’t initially worried about this I really didn’t want to take a chance. After all, I’m still in baby making mode!
• Negative impact on muscle building – The reason Finasteride works in preventing hair loss is because it blocks DHT conversion. The problem is since DHT may have some role in muscle building. Unfortunately, these hormone changes don’t occur in a vacuum. As with most things you may have to give something up to gain another. Since I’m in the muscle building business I’m not willing to take that chance.

What’s so great about hair anyway?

I’m not going to say it’s better to be bald than to have hair. However, the whole bald thing has worked out pretty well for guys like Michael Jordan and Bruce Willis.

The TBBC team and I are reading a great book on Mindset right now called, The Magic of Thinking Big by David Schwartz. I highly recommend this book. Anyway, I tried to use the principles I learned in the book and look at the positives of the potential of going bald. Here is what I came up with…

• Different hairstyles – Now that my thinning is barely noticeable I can grow my hair a bit and layer it. If the thinning gets much worse, I can go with a really short cut.
• More money – I will save money by not spending on frequent haircuts or hair products.
• More time – Since I am a productivity nut, I will gain a few minutes by not having to worry about fixing my hair.
• Hats – I love wearing hats but many times I don’t because my hair looks matted when I remove the hat. Without hair this wouldn’t be a problem.
• Tough guy look – Not sure if this is really a benefit but I figured I would throw it in there.:)

A positive seed in everything

The point is that no matter what we go through, it is up to us how we view it. I am going to strive to maintain a healthy lifestyle (e.g. eat lots of fruits and veggies) and hopefully keep my hair. If that doesn’t work out, I’m going to focus on what I do have rather than what I do not.:)

Billy Hofacker, CEO and Owner of Total Body Boot Camp
TBBC Transformation Coach, B.S., NSCA-CPT, FMS Level 1

The warmer weather has arrived and unfortunately is almost at its end, here’s to hoping we will get our customary Indian Summer so we can enjoy throughout September. Always a welcomed event, especially after the long, harsh winter we just experienced! I always look forward to this time of the year. Not only do I enjoy the warm air, sunshine and ability to sport my flip flops, I really enjoy the fresh, light tastes of summer. Even though fresh ingredients are available all year round in these modern times, there’s nothing better than really taking advantage of them during this time of the year. They just taste better.

Most of us also enjoy lighter meals during the warm seasons. We fire up the grill and concentrate on making light, healthy versions of those wintery comfort meals we tend to make on those brutally cold, dark and dreary days. One way I like to lighten and freshen up my meals and make them summery is with my favorite “condiment”. It is so versatile that it can be used during breakfast, lunch and dinner. It is pico de gallo. This simple mixture of tomatoes, onions, jalapenos, lime juice and that oh so delicious cilantro will take your meal to a special place. It is a perfect accompaniment to grilled chicken, fish or shrimp. It takes that boring brown rice or quinoa and makes it feel like you’re on a tropical island enjoying a meal! I even love to eat it mixed in with my egg whites in the morning. It will make your food come alive with flavor and the best part is there are hardly any calories and no fat in it. It is truly one of my favorite meal enhancers.

Here’s is my basic recipe for pico de gallo. Keep in mind that you can adjust any of the ingredients to suit your tastes. Don’t like spicy? Leave out or reduce the jalapeno. Not a fan of cilantro? Cut back on how much you put in. I don’t think there is any bad way to combine these ingredients. Any amounts will taste delicious together!

Ingredients:

6-7 ripe plum tomatoes, seeded and finely chopped

3 jalapeno peppers, seeded and finely chopped

½ small white onion, finely chopped

1 bunch of fresh cilantro, finely chopped

Fresh squeezed lime juice to taste. (I usually use ½ to 1 lime)

Salt to taste

That’s it. Just chop everything and mix together. It is best if it can be made at least 1hr. before you need it to let the flavors meld. I usually use my ninja mini food processor to chop all ingredients except for the tomato. Once it’s done, just add to your next meal and enjoy.

PS- If you remember the recent post, “Eat your colors”, those red tomatoes have some great benefits that even beat how delicious they taste in this condiment!

KATHY CONLON, TBBC Transformation Coach, TBBC Boot Camp Consultant, FMS LEVEL 1

It’s no big surprise to most that when building a home, the foundation upon which it’s built is of supreme importance. Your entire house sits on it and if there is a problem with it, there will be problems with the soundness and safety of your home. This is also true from a fitness/wellness perspective. Your body is YOUR home and how well it functions is related to how good of a foundation it is built on. The foundation I am speaking of is your core- it is your central pillar of strength.

When speaking of the core, it is important to understand exactly what it is and what it does. In addition to your abdominal muscles, it also includes the muscles of your back and hips that work together to stabilize your spine and keep it in alignment. All of these muscles work together as the central links in chain that connect your upper and lower body. The main functions of the core are:

• To stabilize a part of your body while another part produces power.

• Provide shock absorption.

• Maintain posture.

• Give you the stability needed for dynamic movement. Movements that allow you to move in different directions, that is required for everyday life.

How well your body performs in all daily life activities is closely related to how strong and flexible your core is. Conversely, a poorly developed, weak and inflexible core is also closely related to how well your body can perform every day activities. The following excerpt from Harvard Health Publications clearly shows the “real-world benefits” of strengthening your core:

• Everyday acts. Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still — these are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living — bathing or dressing, for example — call on your core.

• On-the-job tasks. Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks — like sitting at your desk for hours — engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore, particularly if you’re not strong enough to practice good posture and aren’t taking sufficient breaks.

• A healthy back. Low back pain — a debilitating, sometimes excruciating problem affecting four out of five Americans at some point in their lives — may be prevented by exercises that promote well-balanced, resilient core muscles. When back pain strikes, a regimen of core exercises is often prescribed to relieve it, coupled with medications, physical therapy, or other treatments if necessary.

• Sports and other pleasurable activities. Golfing, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing and many other athletic activities are powered by a strong core. Less often mentioned are sexual activities, which call for core power and flexibility, too.

• Housework, fix-it work, and gardening. Bending, lifting, twisting, carrying, hammering, reaching overhead — even vacuuming, mopping, and dusting are acts that spring from, or pass through, the core.

• Balance and stability. Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance. Viewed this way, core exercises can lessen your risk of falling.

• Good posture. Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising, too. (We have already hit on why posture is so important. Check it out here.)

By now it should be evident that it is so important for your wellness to have a strong, flexible core and you should be confident in knowing that your trainers here at Total Body Boot Camp take your core training seriously. All those fun, energy packed Team Training and Small Group Sessions always include serious core training exercises so that you get a well-balanced work out regimen.

KATHY CONLON, TBBC Boot Camp Consultant, FMS LEVEL 1

I’m wrapping up my first Answers program, which consists of a group of serious clients who committed to 8 weeks of advanced nutrition coaching. I have been a Long Island nutritionist for years but I decided to take things further with this program. I made no bones about it. This program was for people who were ready to be held accountable and put in the necessary work. I promised dramatic results if the participants followed the nutrition guidelines.

RESULTS is what they got. 9 people signed up and 9 lives were changed!

Maryellen who already transformed her body before beginning this program took things to a whole new level. Even her husband Tommy dropped almost 20 pounds just by default.:)

Pat Stork might be our biggest TRANSFORMATION from the advanced Long Island nutrition program. Her friends barely recognize her now!

Deanna has been a TBBC client for several years and this is what she had to say…

“…I learned more than I expected to. Pleasantly surprised by how easy it was to change bad habits once I was 100% fully committed.”

Izak is in the middle of major business growth and was still able to make some very positive nutritional changes. He realized that planning his meals and making healthier choices actually helped him in all areas of life.

Noelle, has also reached new heights. With some simple changes, she now has a rockin’ summer body!

If anyone has a right to make excuses, it might be Paulette. She is raising young triplets along with her husband Dan. However, she is continuing to drop body fat and develop game changing nutritional habits.

Just when Claudine thought she couldn’t bust through another plateau, she even surprised herself. Claudine accused me of being a genius but the credit goes to her!

Tara Mahoney was one of our newest clients that joined the program and has learned a great deal on trading her body in for a new one!

Pattie Relyea has also achieved dramatic RESULTS through elite coaching from her Long Island nutritionist.:) She works odd shifts but found some ways to overcome this nutritional obstacle.

There was a bigger investment required for this advances program because essentially, each participant had their own Long Island nutritionist. It also sold out in under an hour. One of my goals with this program was to crack the code on nutrition. I wanted to relay this information to you so that you can receive some of the same benefit as these folks (without investing in the program). I asked the participants what the biggest takeaways of the program were and these were the 5 most common threads…

• Overeating is usually the result of undereating – I coached these Long Island nutrition clients on eating small frequent meals throughout the day so they wouldn’t be so hungry and eat too much later in the day. Those extra calories later in the day can be converted to fat if they aren’t burned.
• Be Accountable – They felt that being held accountable helped them make much better choices. They were also doing it together so they didn’t want to let each other down.
• Journaling – Every participant agreed and science backs this up. People who write down what they eat are twice as likely to lose weight and keep it off.
• Be a detective – My Long Island nutrition counseling clients were amazed by how many loopholes in labeling laws exist. Once they learned to really decipher a food level, they had a better understanding of avoiding simple sugar and excess fat.
• The Biggest Culprit – The group learned WHY sugar was so detrimental to their quest of a leaner physique. It is one of the primary reasons why obesity levels are so high in this country.
• Fail to Plan, Plan to Fail – This is cliché because it’s true. Those who plan succeed. Those who don’t, fail. The busier you are, the more important this is.

I realize all 5 of these things can be overwhelming. I suggest just choosing one of them and start building a habit. Once you master one, you can move on to the next.

One of the best things to come out of this program was the realization that not everyone needs their own Long Island nutritionist.

We created a nutrition accountability program for the masses called Nutrability. This program is for you if you…

• Need help and coaching on developing positive nutritional habits
• Need to learn the right information once and for all
• Need some accountability to make your habits stick
• Want more energy
• Want to feel better about yourself
• Want the benefits of a nutritionist at a fraction of the cost.
• Want to gain control of your eating and your life
• Much more

Don’t wait as you would need to be registered by July 1^st and your first month is free!

Billy Hofacker, CEO and Owner of Total Body Boot Camp
TBBC Transformation Coach, B.S., NSCA-CPT, FMS Level 1

Let’s face it; it’s a topic that can be a little controversial. We rarely discuss it, even at our Long Island personal training facility. It’s a part of life that is very important both for our physical and emotional well-being. If you haven’t guessed it by now, I’m talking about sex. The health benefits from sex are numerous. An active sex life has been shown to reduce blood pressure, lower heart attack risk, ease stress, and just make you feel better overall.

More Benefits
Studies show that frequent sexual activity can reduce the likelihood of prostate cancer in men and bladder incontinence in women.  Sex helps to keep the male hormone testosterone and the female hormone estrogen more stable. The percentage of men who suffer from erectile dysfunction is far less among those who exercise regularly than among those who don’t. The closeness that is shared with a partner before, during, and after intercourse can significantly increase the release of the “feel good hormone” oxytocin as well as the “relaxation hormone” prolactin, both contributing to reduced anxiety and better sleep.

Better sex
It doesn’t take a rocket scientist to realize that sex itself can be an intense physical activity requiring strength and endurance. And the best way to improve one’s strength and endurance is through regular exercise. Regular exercise will enhance one’s love life. People who exercise regularly will also remain sexually active longer, benefiting from a sexual age far below their chronological age. Exercises, such as the ones we perform at our Long Island personal training studio, improves a person’s own body image therefore increasing confidence which translates to being more relaxed in the moment. Men and women who exercise often will have improved libido as well as improved circulation and blood flow.

The Movements
Strength and endurance training using weights, kettlebells, and one’s own body weight, like we do at Total Body Bootcamp, will improve your flexibility, specifically in the hips. Kettlebell training as well as movements like squats and deadlifts, teach someone to use their hips properly, and this is what you call specificity!

I am in no way promoting promiscuity here but if you’re in a committed relationship more sex can help strengthen your bond with your partner and more exercise, as well as sex, can improve your health big time! Just another reason to work hard at our Long Island personal training studio!

Bill Ricco, ISSA-CFT, Kettlebell Athletics, NASM

For as long as you can remember you have been reminded to “Eat your fruits and vegetables”.  The health benefits are undeniable. They help prevent heart disease and stroke, help prevent some types of cancer, keep blood pressure down, and keep your digestive system functioning well. They even help reduce the risk of certain diseases of the eye.  With a list like that, you shouldn’t need any more reasons to make sure you get more of them into your daily intake.

What you might not realize is that in order to reap all those wonderful benefits they have to offer, you must eat a variety of them. Sticking to an “apple a day”, and “eat your spinach to get strong”, will not help you maximize those health promoting nutrients in you. One trip down the produce aisle will reveal a rainbow of colored fruits and vegetables. All those beautifully colored fruits and vegetables all have different plant nutrients in them that help in different ways. They also make your food look exciting and more appetizing, and taste more delicious.

Here is a short guide to some of the benefits of those colors.

Green: Contain lutein. This is a powerful antioxidant that promotes good vision, healthy skin and protection against cardiovascular disease. Broccoli, asparagus, cucumbers, spinach, kale, collard greens,  green beans, green peppers, artichokes, green tea, Brussels sprouts, soy, salad greens are all great examples.

Red: Contain antioxidants that provide an anti-inflammatory response, which can keep your heart healthy. Combined with those awesome sessions you’ve been taking at our Farmingdale and Babylon Performance Centers, that’s a pretty powerful combo! If that’s not enough, they can help maintain memory and reduce the risk of cancer. Some examples to add into your diet are: tomatoes, red peppers, red cabbage, red onion, watermelon, papaya, raspberries, and cherries.

Orange/Yellow: Adding some carrots, pumpkin, squash, yellow and orange peppers, sweet potatoes, pineapple, peaches, oranges, mangoes, ginger, and turmeric to your diet will help maintain a healthy heart and eyes. The list doesn’t stop there. The super powers in these foods may also help slow arthritis, increase immune function and help reduce the risk of cancers such as lung, bladder, stomach and breast cancer.

Purple/Blue: Especially high in flavonoids. These nutrients help reduce the risk of heart disease, can help reduce memory loss and may also reduce the risk of some cancers. Eggplant, beets, purple asparagus, blueberries and plums are some delicious examples.

White: Help maintain a healthy heart and cholesterol levels. May also lower the risk of some cancers. Examples are: parsnips, onions, garlic, turnips, jicama, bananas, apples, pears and coconuts.

While this guide is in by no means comprehensive, it should be a good place to start. Check out some of these recipes if you haven’t already and start getting those colors in!

Quinoa, Arugula and Roasted Veggie Salad

Herb Chicken, Arugula and Mango Salad

Black Rice with Spicy Honey Vinaigrette

KATHY CONLON, TBBC Boot Camp Consultant, FMS LEVEL 1

I probably have one of the biggest snack and sweet tooth you’ve ever seen! Although, I grew up in a house where my Mom always made sure that we had a well balanced meal, I always remember, especially as a teen, having chips and dip and plenty of chocolate in the house. Mainly on the weekends!

Now that I am married and have a child of my own, I feel like I am constantly fighting the urge to keep the sweet and salty snacks away. I will say, however, most of the time it is easy after living a lifestyle of really cutting out the snacking or shall I say improper snacking. However, those urges creep up and I find myself sneaking in a piece of chocolate or two when I can.

So, in my quest to find healthier alternatives to those cravings, I’ve come across quite a few websites whose bloggers dedicate their time to finding healthier snacking alternatives. Below are a couple of recipes that I have found to be delish and VERY close to the real thing, even with their healthier ingredients!

Snacks:

Creamy Triple Pepper and Kale Dip

Creamy Avocado Yogurt Dip

Desserts:

Cookie Dough

Chocolate Lava Cake

Dark Chocolate – Chia Coconut Protein Balls

(This recipe calls for Tone It Ups protein powder but you can use any kind. I used Isagenix’s IsaLean Chocolate Protein. If you’re interested in any of the many Isagenix products Total Body offers, you can either visit our Isagenix site or just speak to Billy Hofacker about how to get your hands on some of these awesome products!)

So as you can see I’ve done A LOT of research and you should too! One of things that I love the most about all these recipes, except for the fact that they are absolutely delicious, is that you can do a lot of substituting for things. For example, if you don’t have Agave syrup you can always use honey. Don’t want to use Splenda? Then you can just use organic sugar. They are also all extremely easy to make and they are fun to make either with your kids or your significant other.

My belief is to be more conscious of what I am putting in my body. It’s also important to have a well balanced exercise routine. I try to make it to Total Body Boot Camp’s classes at least 2-3 times per week or do a little something at home just to get the heart rate up. I’m not always going to be perfect but knowing that I don’t have to give up that chocolate or salty taste makes it so much easier to snack healthier!

MELISSA HOFACKER, TBBC DIRECTOR OF FIRST IMPRESSIONS