Did You Know? Part II

I also write about fitness issues. I have published a book "Never Get Old" (http://www.jeffblairfitness.com/) that is a great beginner's fitness manual. I give you a step-by-step guide to starting and (more importantly) maintaining a fitness program. Motivational tips, great websites, fitness contracts, and successful goal-setting are all covered!

I have also published articles in the Spectrum Athletic Clubs Magazine, elitefts.com, and ezine.com. I am recognized by ezine.com as a fitness expert author.

Many companies publish employee newsletters. Ever think about adding a regular "fitness success" article to the newsletter?

Or maybe your church or synagogue sends a newsletter to the members? A fitness article can really help your members get started and succeed.

Even fitness professionals and doctors can increase patient and client retention with the addition of a fitness article or regular newsletter.

Please contact me if I can help your organization educate your members on fitness and health. Reasonable rates are available.

My cell is 310-497-0863 and my email is jeffblair@jeffblairfitness.com.

Did You Know? Part I

In addition to being a personal trainer, I speak (and write) about fitness for a variety of groups.

My love for public speaking goes back to my lawyer days. I competed in national debate competition while in school.

I have won speaking competitions in Toastmaster's Organization.

I have presented at Spectrum Athletic Clubs, Radisson LAX Hotel, Raytheon Corporation, and the American Diabetes Association among others.

If your company or organization would like an entertaining and informative fitness and health speech tailored just for your needs, please contact me so we can spread the word about "Turning Back Time" and address health care expenses at the same time!

I can be reached via email at jeffblair@jeffblairfitness.com or via cell at 310-497-0863.

Who Do You Know?

Today, I work as a personal trainer, speaker and writer.

I am completing my Master's Degree in Human Movement this summer (hooray!) and hold the prestigious CSCS distinction. I have published numerous articles on "turning back time" through exercise and good eating habits.

In a former life, I worked as a lawyer.

I tried hundreds of administrative hearings before an administrative law judge.

I wrote legislation, testified before legislative committees, and participated in countless "behind the scenes" legislative negotiations.

I was a governor's debate practice partner when I was 28 years old. I was Chairman of an international regulatory legal committee (ARELLO) for a year.

If you know someone in elected office or with access to someone in elected office, I would love to talk to them about health and fitness and the legislative process.

Whether Democrat, Republican or other, we all can agree on the great benefits of health and fitness for our society.

10 year Anniversary!

10 years ago today I was 40 pounds overweight.

I attended a conference in Texas in June 1998. After returning from the conference in June 1998, I reviewed pictures and a video. I no longer recognized the man in the pictures. What had happened to my once great physical condition, I wondered?

Sick of my condition, I started walking at lunch while working as a lawyer. Small step by small step, I increased my activity and lost fat.

Each success lead to another success. I started to eat better. I looked much better. My energy soared. Soon, I felt like I was "turning back time."

Seeing (and feeling) my physical transformation was one of the funnest things I have ever experienced! This summer I am celebrating my 10 year anniversary of "turning back time".

Today, I am in great shape. I am 5'10" and weigh a lean 190 lbs.

I am 41 years old. I can easily bench press over 350 pounds and squat and deadlift well over 400 pounds. I won a weight-lifting competition this year that was open to all ages.

I have run a marathon and even completed an Ironman-distance triathlon. I can jump up and grab a 10 foot basketball rim. I am hoping to dunk a basketball on my 42nd birthday!

I tell you these facts since 10 years ago I thought my days of serious physical activity were ancient history. I was WRONG!

Scientific research shows we can be strong, powerful, lean, and vibrant at almost any age. And I mean ANY age. My experience and the experience of countless people I have trained confirms the research.

Unless you are over 80, do not try to tell me you are too old. "Too old" is an excuse. And an illegitimate one.

Lose the excuses. Start walking today. Take some action-ANY ACTION! My book, Never Get Old, at http://www.jeffblairfitness.com/, can show you how.

Raising the Intensity....The Right Way!

Do you ever feel "stuck" in your training? Are your workouts becoming boring and "ho-hum?"

When I feel that way, I increase my intensity and that pushes me forward to the next level.

At the right, I have just finished running six short but fast running sessions.

I feel great after these intense workouts. You should also look for ways to increase your intensity once you have established a consistent routine.

There are several reasons to do this:

1. Higher intensity=More Effort=More Calories Burned in a shorter time period.

2. Your body may be in a "rut". I find shaking up the routine a bit can be the "jolt" that pushes you out of the rut.

3. It is fun to change things. It keeps you mentally involved and feels good.

You should consult your doctor before increasing intensity. Also, be conservative initially and build your intensity over time.

For more information on creating a permanent fitness lifestyle allowing you to permanently lose fat and feel better at any age, check out Never Get Old at http://www.jeffblairfitness.com/.

Female Body-Builders are Scary?

This is Jeff again with another "Frequently Asked Fitness Question"!

I am a woman and am afraid of getting "big and bulky" like those female bodybuilders I see on TV. Why should I lift weights?

Many people have preconceptions about weightlifting. One of the biggest preconceptions is women weight lifters grow big and bulky. Most women will not gain significant muscle through weight training. Most women will become more toned with proper eating and regular training.

Female bodybuilders often lift weights twice per day and lift extremely heavy weights. Many take muscle-building supplements. Unless you plan on lifting twice per day, using extremely heavy weight, and taking muscle-building supplements, do not worry about looking like a female bodybuilder. Here are three GREAT POINTS every woman should know about weight training:

1. Muscle tissue actually is more dense than fat tissue. So if you do put on any muscle, you will actually look smaller as you lose body fat!
2. If you add a little fat-burning lean tissue, your metabolism will increase.
3. A higher metabolism means you can get to your goals quicker!

Check out my book, Never Get Old, at www.jeffblairfitness.com to get started on a lean physique!

Can You Afford Not to Exercise?

As a personal trainer who specializes in working with those over 30, here is a question I hear frequently:

I am concerned about the costs associated with improving my health. Isn’t getting in shape expensive?

My Answer: We spend money on televisions, cars, vacations, and larger homes. If we spend thousands on these items, doesn't our health merit investment? Spending a little now can save a lot later. If you became seriously ill, you could lose significant wages. The potential for job loss following serious illness looms since corporate health care costs are raging out of control and corporations are becoming more aggressive in firing unhealthy employees.

The small amount of money you invest in a fitness plan may actually save you from later financial disaster. What price would you pay to avoid a long hospital stay? I have seen people’s financial lives ruined by health problems that may have been prevented.

An active person’s health care bill is $330 less than an inactive person. If all United States citizens became physically active, the United States would spend $76.6 billion less on health care. The National Institute of Health estimates cancer cost the United States $180 billion in 2001. Another recent study of 178,000 autoworkers showed obese people average $1,500 more in medical bills annually than non-obese people.

Active people stay in hospitals less and visit doctors less than inactive people. Active folks spend less on medications. Women over 55 years of age save the most from becoming physically active.

The question is not: Can you afford to stay healthy? The question is: Can you afford to get seriously ill? Take action today and preserve your physical and financial health.

Anyone can start at http://www.jeffblairfitness.com/. My book, Never Get Old, shows how you to take that difficult first step and regain control of your health and vitality. You can also start to "Turn Back Time" and look and feel dramatically better!

Does Exercise Allow Me to Eat Whatever I Want?

In our "more is better" society, even the physically active can be guilty of eating poorly, often as a reward for a good exercise session. When I was involved in endurance training (triathlons, marathons, etc.), I often did this.

However, eating excessively after long exercise sessions should be avoided. This cycle establishes a good habit (exercise) but counters it with a bad habit (excess food). It is preferable to exercise regularly (good habit) and eat well (good habit).

Does this mean "junk food" items never pass through your lips again or you are a failure if they do? No. But as we get started, we focus on foods that give us more, rather than less, energy. Interestingly, one of my clients just gave me an insight on this issue. Linda is training for a long-bike ride. She said as her exercise increases, her body demands better food. So eating well and exercise can go hand-in-hand!

Avoid junk foods that negatively influence our moods, bodies, and weight. Food and exercise are the foundations of "turning back time". Do not miss out on half the fun by making junk food a habit!

Vegetables: Good Call!

I am not a nutritionist, but the evidence is clear: vegetables are a great call!

Of all the things we can do to improve our health, eating vegetables might be the best. Vegetable consumption may reduce prostate cancer risk,2 lower cardiovascular disease risk,3 and reduce lung cancer risk.

Vegetables are generally low in calories so they can help us maintain a healthy weight.

Vegetables also help speed the digestive process, which may prevent cancers. Vegetables can fight heart disease, stroke, and high blood pressure.

Eating vegetables can even limit your disease risk if you are a smoker. Broccoli, cauliflower, and other cruciferous vegetables have been proven to slow cancer growth in human beings.

Vegetables are packed with phytonutrients, which are the chemicals and nutrients found in plants. Nature uses phytochemicals to protect the plants from various viruses and other negative factors.

The phytonutrients include allylic sulfides (found in garlic and onions), cartenoids (found in broccoli, carrots, greens, and tomatoes), flavonoids (found in broccoli and kale), and others.

Those practicing vegetarian diets have repeatedly been shown to have lower risks of heart disease, stroke, and high blood pressure. Even if you do not practice a vegetarian diet, limiting red meat and eating more plant foods can do wonders for your health.

Shoot for the "rainbow effect" when shopping for vegetables. Different colored vegetables provide different nutritional needs for our bodies.

You should check with your doctor or dietitian prior to making any dramatic eating changes.

Excerpted from Jeff’s ultimate beginner’s fitness book: Never Get Old. Available at www.jeffblairfitness.com.

Get it today to start turning back time!

2. Journal of the National Cancer Institute (2000), 92(1): 61-8.
3. American Journal of Clinical Nutrition (2000); 72: 922-8.

Reading Makes a Difference

I spend lots of time reading about health and fitness. But I also read other things. A balanced life requires varied interests.

Here are three books that really impacted me:

The Fountainhead by Ayn Rand

I loved the story-telling of The Fountainhead. I know many critics say it is not great literature. However, it really impacted my view on work and life.

My take-home message: Find your life's work and then work hard at it. If you are not initially successful, work a little harder. The best marketing strategy is a high-quality product. For me, this means I am always trying to learn more about fitness and health to increase my skills.

Walden by Thoreau

Thoreau's message was simplify your life and eliminate unimportant things. This book was a huge impetus for my career change a few years ago. I had always loved exercise, and I wanted to make my living in that field. It was important to me to work in a field where I had great personal interest.

My take-home message: Ask yourself what you value (not what everyone else values or what you think you should value). Then eliminate things that do not advance your values or interests. This gives you more time to focus on how you want to live your life.

Washington: The Indispensable Man by James Thomas Flexner

Now this is what I call a motivational book! I am a presidential biography geek. I love reading them! They always have dry spots, but I learn massive amounts from the stories.

My take-home message: Washington's perseverance, leadership, and service ethic were superhuman. He is definitely on my short list of heros!

Sitting Makes the Hips Grow Tighter!

Ever experience low back pain? Do not feel alone! More than 80% of Americans report low back pain at some point. While many things may cause back pain, improving hip mobility may be part of the solution. Improved hip mobility may also lead to greater strength, increased muscle size, and better athletic performance. This article will discuss stretches to improve hip mobility. Future articles will address other important issues like hip activation and strengthening exercises.

Note the low back is very complex. Since it is often very difficult to pinpoint low back pain’s origin, medical consultation should be obtained before undertaking any new exercise program.

The Problem

In our modern society, we spend lots of time sitting. We sit in traffic, we sit behind desks, and we sit in front of the television. Lots of sitting can actually cause our hips to tighten. Increased hip tightness=less hip mobility.

But what does hip mobility have to do with low back problems? As hip mobility lessens, the hips may do less work so the low back may be forced to work harder than is ideal. When performing activities like lifting children or climbing stairs, lack of hip mobility may actually increase low back stress and potentially increase pain or contribute to injury.

The Solution

Stretching the hips regularly can increase hip mobility. This can allow the lower back to stabilize better during daily activity like lifting kids or carrying boxes. A more stable low back is generally a desirable state.

Hip mobility also has implications for appearance, strength and performance.

If you want a better-looking butt, increased hip mobility can better shape the muscle by allowing greater range of motion during resistance training. If strength or speed is your goal, the glutes are the strongest hip extensor in the body. You want your strongest hip extensor working overtime! If you utilize your strongest hip extensor more effectively, you can become stronger or even run faster in competition.

Try these two stretches shown at the top to improve hip mobility. Notice these are hip stretches and not low back stretches. Do not bounce or rock during the stretches. Move into the stretch slowly and gradually.

First Stretch

Keep the low back straight. The knee is lined up with the middle of the body. Over time,, increase the stretch by shifting the weight back more into your hips.

Second Stretch

Keep the low back straight. Place one leg in front of the body as shown. Shift the back hip forward and down. Stretches the back hip.

Hold each stretch for 30 seconds per leg and repeat 3-4 times.

Evidence-based sources for this article: Dr. Stuart McGill (http://www.backfitpro.com/); Eric Cressey, M.S., C.S.C.S. (http://www.ericcressey.com/).

My Day

Ever wonder what the day of this trainer looks like?

Well, mine went something like this today:

Up at 5 am.

Training at 6 am.

6 training sessions between 6 am and 12 noon.

Lunch

One hour of speaking practice

One hour of working on a new article on hip mobility for a fitness magazine

One hour of reading on gene therapy and fitness

Back to the gym for a session at 4 pm

Personal workout from 5:15-6:15. Spent ten minutes telling a runner why she should deadlift and instructing her how to do so...

6:30-7:00 -Chicken breast and avocado dinner

7:00-7:30-More speaking practice

7:30-8:30-Miscellaneous business things

8:30-9:30-Blogging

9:30-10:30-More magazine article revisions

10:45-night, night.....

I specialize in writing and speaking about fitness issues for those over 30. Some have called it "Turn Back Time" fitness since people feel much younger when following my program.

My latest speech is called "Finding your Fitness Flavor". It is an uplifting story of how almost everyone can find some activity they can enjoy even if it is not in the gym.

It also encourages people by reminding them they are not alone in feeling self-conscious in the gym. In my experience, 80% or more experience this!

I can help you, or your employees, work around this significant issue.

Contact me at jeffblair@jeffblairfitness.com for availability.

My Job

I was thinking about what I do for a living today, and I thought about some of the people I get the pleasure to work with....

The 40 ish man who has lost 120 pounds....

The 40 something woman transformed from a self-described "couch potato" to currently training for a triathlon.....

The man who had never competed in sports, but who just completed a 13.1 mile race on his 49th birthday AND inspired three people in his office to start training for their own race....

The 60 something woman training for an 80 mile bike ride......

The 70 something woman who has lost over 30 pounds after giving up hope of ever getting back into shape...

The 70 something couple who are more active than most people decades younger.....

The 70 something man who climbs mountains around the world.....

The 40ish woman who is losing body fat rapidly.....

The 50-something woman who just told me today she lost 3.5 pounds this week.....

The 50ish man who is transforming before my eyes-gaining muscle and losing fat.....

When you get to be part of creating these stories, you feel a great sense of satisfaction! Part of my personal mission is to try to help many others create this success.

If your organization or company needs someone to give a positive and powerful presentation on fitness success, contact me at jeffblair@jeffblairfitness.com.

Here's to creating a few thousand more success stories! :)

Managing Diabetes with Exercise and Nutrition

I spent last Saturday at the Long Beach Convention Center speaking to the American Diabetes Association. When I got there, I was greeted by a volunteer who said "Great, you are on the main stage!" That felt great! I spoke to the audience about finding your "fitness flavor" and how to overcome confidence issues when starting a new fitness program. Almost everyone can find some exercise they can do!

Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes continues to be a mystery, although both genetics and environmental factors such as obesity and lack of exercise appear to play roles.

There are 20.8 million children and adults in the United States, or 7% of the population, who have diabetes. While an estimated 14.6 million have been diagnosed with diabetes, unfortun ately, 6.2 million people (or nearly one-third) are unaware that they have the disease (American Diabetes Association website).

Regular exercise and proper nutrition are crucial to managing diabetes. Of course, all diabetic exercise and dietary modifications should be reviewed by a medical professional.

If your company or organization wants an entertaining presentation about exercise or fitness in general, contact me at jeffblair@jeffblairfitness.com. I specialize in helping people over 30 feel and look their best!