The Results Are In: Lifting Weights Helps Protect Against Heart Disease & Diabetes

Article clipped by our friends at the American Diabetes Association
from Eureka Alert

People who lift weights are less likely to have metabolic syndrome—a cluster of risk factors linked to heart disease and diabetes, reports a study in the October issue of The Journal of Strength and Conditioning Research, official research journal of the National Strength and Conditioning Association (NSCA).

“Lifting weights may play a role in reducing the prevalence and risk of metabolic syndrome among U.S. adults,” according to the study by Peter M. Magyari, PhD, HFS, CSCS, and James R. Churilla, PhD, MPH, MS, RCEP, CSCS, FACSM of Brooks College of Health, University of North Florida, Jacksonville.

9% of Americans Lift Weights

The researchers analyzed data from the 1999-2004 National Health and Nutrition Examination Survey (NHANES), an ongoing, nationally representative study of health risk factors. In the survey, respondents were simply asked whether they lifted weights; the responses were analyzed for association with the presence of metabolic syndrome.

Metabolic syndrome is a cluster of risk factors linked to increased rates risk of cardiovascular disease and diabetes. People with at least three out of five risk factors—large waist circumference (more than 40 inches for men and 35 inches for women), high triglyceride levels, reduced levels of high-density lipoprotein cholesterol (HDL, or “good” cholesterol), elevated blood pressure, and high glucose levels—are considered to have metabolic syndrome.

Of 5,618 U.S. adults who had fasting blood samples for analysis, 8.8 percent answered yes to the question about lifting weights. Lifting weights was about twice as common in men than women: 11.2 versus 6.3 percent. It was also more common among younger people—lifting weights became less frequent for people aged 50 years and older.

White and black Americans were about equally likely to lift weights, while Mexican Americans were least likely. People at higher socioeconomic levels were also more likely to say they lifted weights.

Reducing the Odds of Metabolic Syndrome by 37 Percent

This cross-sectional analysis of the 1999-2004 NHANES data found a lower prevalence of metabolic syndrome among people who reported lifting weights: 24.6 percent, compared to 37.3 percent in those who did not lift weights. After adjustment for demographic factors, lifting weights was associated with a 37 percent reduction in the odds of metabolic syndrome.

Several recent studies have evaluated the impact of exercise for prevention and treatment of metabolic syndrome. Resistance exercise, including weight-lifting, may have protective effects. Research has linked greater muscle strength and muscle mass to lower rates of metabolic syndrome. Since lifting weights increases muscle strength and mass, it might also help to decrease the development of metabolic syndrome.

The new study provides population-level data showing that people who lift weights are less likely to have the risk factors that make up metabolic syndrome. This suggests that incorporating weight lifting or other forms of resistance exercise into physical activity programs might be an effective way to reduce the risk of metabolic syndrome, both for individuals and in the population.

“Exercise professionals should strongly encourage the activity of lifting weights among adults of all ages to promote metabolic health,” Drs Magyari and Churilla conclude. These efforts should focus on groups with lower rates of weight lifting: women, older adults, Mexican Americans, and lower-income people. The authors acknowledge some significant limitations of their study—such as a lack of detailed information on weight lifting and other types of resistance exercise, including manual labor.

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To start lifting weights at a Fitness Together studio near you, or to learn more how FT Gets Results, go to FTGetsResults.com

About The Journal of Strength and Conditioning Research

The editorial mission of The Journal of Strength and Conditioning Research (JSCR) is to advance the knowledge about strength and conditioning through research. A unique aspect of this journal is that it includes recommendations for the practical use of research findings. While the journal name identifies strength and conditioning as separate entities, strength is considered a part of conditioning. The journal wishes to promote the publication of peer-reviewed manuscripts which add to our understanding of conditioning and sport through applied exercise science. The JSCR is the official research journal of the National Strength and Conditioning Association.

 

 

Step Up & Out With Fitness Together This Saturday

WE ARE STEPPING OUT BECAUSE …

Fitness Together Studios are Stepping Out because we are proud to do our part to Stop Diabetes. We decided to team up to change the future and make a positive impact in the lives of those who are affected by diabetes. We are committed to walk and raise money in this inspirational event not because 26 million people in the United States have diabetes, but because we personally know some of them, and want to do something about it.

Chances are, you also know someone who has been affected by diabetes and you already know how important it is to stop this disease. By making a donation or joining our team, you will be helping the Association provide community-based education programs, protect the rights of people with diabetes and fund critical research for a cure.

As a team, united in our desire to Stop Diabetes, we are asking for your support. Please make a donation to one of our team members or become one of us by joining our team. When we bring together dedicated team members and kind donors, the power we have as a group far outweighs what any of us could do alone.

If you are already signed up for the walk, check us out at our booth for more information on how FT helps fight the battle against Diabetes and Obesity.

Date: October 20, 2012
Location: Boston Common – 1, 2 or 3 mile routes
Time: Check-in/Registration at 9:00 a.m. Walk begins at 10:00 a.m.
Step Out Event Contact: Karen Bagley, kbagley@diabetes.org
For more information, call 617-482-4580 ext.3487 or Contact Us.
Event Fundraising Goal: $555,000.00
Achieved to Date By All Teams: $204,317.39
Number of Teams: 249
Number of Participants: 1,614

We truly appreciate your support. Together we can Stop Diabetes!

Click the links below to join a team, or donate. See you there?

Team Name				Team Captain
Fitness Together Newtonville				Alera, Ashley
Fitness Together Westford				Briggle, Greg
Fitness Together Dedham				Cardoza, Michael
Fitness Together Norwell				Caruso, Joe
Fitness Together Belmont				Castaldini, PJ
Fitness Together Chelmsford				Clermont, Jay
Fitness Together Cohasset				Coleman, Bill
Fitness Together Franklin				Espinosa, Jerry
Fitness Together North Attleboro				Espinosa, Michael
Fitness Together Lincoln/Barrington				Gagliano, Matt
Fitness Together North Andover				Genetti, Adam
Fitness Together Bridgewater				Goulet, Dan
Fitness Together Mansfield				Guess, Jess
Fitness Together Medfield				Humble, Robert
Fitness Together Westborough				Lichtman, Steve
Fitness Together Beverly				Maxfield, Derek
Fitness Together Auburndale				Mayer, Sandy
Fitness Together Back Bay				Partridge, Nathan
Fitness Together Tyngsboro				Schaum, Cathy
Fitness Together Burlington				Stapleton, Brendan

To get more info about Fitness Together’s commitment to create fitness programs to fight obesity and help reverse diabetes go here.

Download our Diabetes Study

Click on the image to Download the Study

Donate To Fight Diabetes, Get Free Fitness

 

Fitness Together is raising money for the American Diabetes Association’s Step Out: Walk to Fight Diabetes campaign. This is the 3^rd straight year Fitness Together has been a corporate sponsor for this major fundraiser.

“Today, we have a special offer for anyone who donates $25 or more to the ADA”, says Steve Lichtman, owner of four Fitness Together studios located in Cohasset, Dedham, Norwell and Westborough, MA. “As a thank you for your contribution, you’ll receive a gift certificate for 3 sessions, which includes one fitness assessment and two small group personal training sessions, to be used between September 24th and October 6^th, 2012.

Diabetes is a major health issue affecting more than 26 million Americans. “Diabetes incidence continues to grow, now reaching epidemic proportions and it’s a disease that deserves more attention, deeper support, broader education and swifter action from people and organizations that can help like Fitness Together” says Steve.

Fitness Together is not a gym. We are a private personal training facility specializing in both one-on-one personal training and small group personal training (2-4 people). Call us today to make a donation and receive your small group personal training gift certificate.

Check out the deal here for Cohasset | Dedham | Norwell |  Westborough

To find an FT Studio near you to see their current deals, check out FTGetsResults.com

 

John Coleran: After The “Come To Jesus” Talk

by Martha Hicks Leta

There’s that dreaded moment in the doctor’s office, some people call it the “Come to Jesus” talk, where the doctor tells you to change your ways, or else. In John Coleran’s cases it went something like, “Do something your health or you’ll be going on the needle,” meaning, if he didn’t drop some serious weight and get his Type 2 diabetes under control, he was looking at daily insulin injections and an increased dependency on other medications.

Coleran, 53, has spent most of his adult life struggling with his weight and the associated issues of Type 2 diabetes, high blood pressure and high cholesterol. He’s tried gym memberships in the past, achieving some degree of success, but that quickly disappears as he gets bored and his motivation wanes.

“I pay all this money for a gym membership,” he said, “but the bottom line is, I get lazy if I don’t have someone pushing me.”

Lazy may be too strong of a word for John. His job as president of ABC Accurate Boat Care keeps him busy, stressed and hard at work. (When I called him for this article, he had to call me back because he was under a boat.) But, like many business owners, John finds it hard to carve out the time for exercise.

But after his doctor ‘s warning, John thought Fitness Together’s Great Jeans Challenge sounded ideal, not because he wanted to fit into a smaller size, but because he knew that the accountability factor of working with a personal trainer would get him out of the danger zone with his health in a hurry.

“The fact that you have someone who knows what they’re doing pushing you to your personal limit,” John said, “you don’t get that at a regular gym.”

When FT Norwell trainer Alicia Tasney first met John, she knew she had her work cut out for her. “John was out of shape when I met him. He didn’t like the idea of doing anything that involved jumping. We had some serious debates about what he was allowed to eat, too.”

John says Alicia’s program was really tough. He understands how she got the nickname Lucifer. “I honestly didn’t think I’d be able to do the things she was asking of me. It was incredibly hard.”

But John trusted his trainer, stuck with the program and saw great results. Says Tasney, “John dropped 2 pants sizes in 5 weeks, even before the Jeans challenge was over. Now John is one of my strongest clients and continues to surprise me each session with his athletic abilities.”

No one was more surprised than John when he was named FT Norwell’s July Client of the Month.

Now, nearing the end of his 8 week program, John has been able to safely lose around 15 pounds so far, and dropped from a size 40 waist to a size 36. Best of all, at his last physical, all his numbers had dropped down into a range considered safe and normal, and for that, John is grateful.

John trains at FT Norwell

To find a Fitness Together Studio near you check out FTGetsResults.com

More about John’s company, ABC Accurate Boat Care

Josh Rosenfeld: Obesity & Diabetes Maintenance

Josh Rosenfeld, MS, CSCS
Owner: FT Sudbury, FT Wayland , FT Natick.

Josh talks about talks about the Fitness Together program as a sane solution to our nation’s exploding costs of obesity and diabetes care.

Josh has over a 15 years of experience in the field of health and fitness, and has worked in various settings including rehabilitation, strength and conditioning, and general fitness training. His educational background includes a BS in Biology from Hobart College and Masters degrees in Exercise Physiology and Sport Psychology from Ithaca College. He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA) and a Certified Health/Fitness Instructor through the American College of Sports Medicine (ACSM). Josh has also worked as a presenter and examiner for the ACSM certification preparatory course.

Josh opened the doors to Fitness Together Sudbury in January of 2002, and also currently owns Fitness Together Wayland and Natick.

FT Natick

FT Sudbury
FT Wayland

For more information on Fitness Together and to find studios in Eastern New England, please go to FTGetsResults.com

Sweet Roasted Pear Salad

Reblogged from The Cherry Diaries:

This is a perfectly sweet and delicate, yet filling salad that is super easy to make, and serves up beautifully. Walnuts and gorgonzola add a rich texture and taste that is so satisfying with the sweet pear. This recipe was adapted from this Barefoot Contessa recipe which I plan to try sometime.

Ingredients:

1 bag Arugula/Spring Mix Lettuce (I added some baby spinach)

Read more… 178 more words

Harmful Effects of Soda on Your Body

It’s almost as easy as air… and almost as difficult to count. Add a fountain drink to your lunch. Grab a can from the vending machine. Get a quick pick-me-up in the afternoon. Sip something with your popcorn at the movies.

But what is all that soda doing to your health?

The truth is, drinking soda can lead to more than just a bigger belly. The habit can be associated with asthma, heat disease, diabetes and much more.

Check out the infographic below before popping open the next can. May we suggest water instead?If you do care about your health and your body, however, take a look at the harmful effects of soda consumption over time. (If you click on the image you can view it in full.)

For more information about our full 360 degree Fitness Together programs, which include nutritional guidance, please go to FTGetsResults.com

Brendan Stapleton Runs Boston Marathon to Help Fight Diabetes

Stapleton Must Sprint to Raise $4,000 in Just 7 Weeks

BURLINGTON, MA – In between training clients at his Fitness Together studio in Burlington, Brendan Stapleton is either training for a race or running in one.  In fact, when you discover just how much Brendan likes to run, (he once ran two marathons in 5 weeks) you can’t help but think of the intrepid Forrest Gump, running from coast to coast and back again.

Over the course of his career, Stapleton’s run in too many races to count. In the last year he has run in 4 full marathons, with his next, the Boston Marathon, coming this April. And when he’s not training or racing, he’s figuring out how to use his passion for running to raise money for charities.

Last year, Stapleton and four friends raised $25,000 for the Nashoba Learning Group, a school for children with Autism where his good friend and fellow running mate, Peter Argriros, is a staff member.

This year Stapleton will be running the Boston Marathon again, but this time to raise money for the American Diabetes Association (ADA). Over the past two years, Fitness Together Studios throughout Eastern New England have already raised over $70,000 for the ADA to help find a cure for diabetes.

“Type 2 Diabetes and obesity represent a huge impact on our society, our health care system, our work force and our economy, “ says Steve Lichtman, owner of four Fitness Together Studios and Representative for the Fitness Together Eastern New England Owners Cooperative.   “At Fitness Together, we’re helping a lot of people to get healthy, to lose weight, to lower their blood glucose levels and improve their overall productivity and sense of well-being. We want to keep doing all we can to bring an end to this disease.”

This year, Stapleton’s biggest challenge may not be training for or finishing the race with a respectable time, but rather raising a lot of money in a short amount of time. In order to secure a number for the race, a runner must agree to raise a minimum of $4,000 for a charity recognized by the Boston Athletic Association or be personally responsible for handing over that amount. Last year Stapleton began his fundraising efforts for the Nashoba Learning Group in early December. This year he’s getting a late start. “I got word that I had a number for the marathon in late January and the funds are due by April 1, so we’re about two months behind in the fundraising.”Still, Stapleton says he’s got this. Between support from Fitness Together studios, his clients and his own network he hopes to raise twice as much as the minimum $4,000. He’ll be selling corporate sponsorship packages that include the company logo on his race day shirt and on his fund raising web site, as well as well as mention in any publicity pieces.

To donate online to Brendan’s Run for the ADA go to Diabetes.org

Or send checks made out to the American Diabetes Association to:
Brendan Stapleton
c/o Fitness Together Burlington
212 Cambridge St.
Burlington, MA 01803

For more information about FT Studios across Eastern New England, please go to FTGetsResults.com

Talking About Weight Loss & Health With Cathy Schaum of FT Tyngsboro

Cathy Schaum of FT Tyngsboro on The Friends Of Kevin Radio Show

Host Kevin Willett is joined by Cathy Schaum – Fitness Together Tyngsboro /Nashua. Are you having trouble keeping your new years resolution to get in shape? Listen to Cathy discuss how she can help. Please become a fan of Cathy’s studios Fitness Together Tyngsboro / Nashua on Facebook & keep up to date with all our news, views, and specials for FT Eastern New England by becoming a fan of FTGetsResults on Facebook.

More About Cathy: I have been the owner of Fitness Together in Tyngsboro, MA since 2005. The convenient location of our studio, allows us to serve clients from many areas, including the greater Tyngsboro-Dunstable, Lowell, and North Chelmsford areas, as well as, Nashua & southern, NH.

I am extremely proud to say that for over 5 years my studio has produced some of the best Fitness Together client success stories in New England, if not the country! I believe that a team-oriented approach is the key component to our clients’ many success stories. My role, as owner, is significant to bringing the trainers and each client together on a mutually established path towards success.

I learned the importance of team work early on in life. I was extremely fortunate to have played under one of the best high school coaches in New England (Cambridge), as well as for an exceptional college coach, a 2006 inductee to the College Basketball Hall of Fame. As a multi-sport co-captain, the value of team success vs individual achievements was instilled early on and it is something that has stayed with me throughout my life. I also learned about the critical importance of physical fitness and a healthy lifestyle which is what ultimately led me to a career as a personal trainer.

After a very successful, yet demanding career in the corporate world, I realized the professional challenges and stress were creating havoc to my well-being. Therefore, I made the decision to work towards a career that held my passion and allowed me to help other people. For over twelve years, I have educated myself in health and fitness through seminars, course work, the process of certifications, and extensive practical personal training experience. Playing a role in helping people change their lives has been an extremely rewarding experience. I take special pride in the medical improvements my clients have achieved over the years, because I understand the detrimental affects medical issues can have on a family, as well as on the individual involved.

I strongly believe that regardless of the age, sex, or ability of a potential client, if they are “coachable,” and true to their own commitment, they will ultimately achieve their health and fitness goals, particularly within our team-oriented approach at our studio in Tyngsboro. We will create realistic benchmarks and a continuous reassessment of individual goals and progress, without “overwhelming” a person.

Just look at the sample of testimonials and the accomplishments of our clients and you’ll know why we, as trainers, do what we do! I’d love the opportunity to work with you, so YOU can become an FT Tyngsboro “success story,” too!

FT Tyngsboro

To find FT Studios across Eastern New England, go to FTGetsResults

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More About The Friends Of Kevin

The Friends of Kevin is the only networking group that brings together the business, non profit and artistic communities. This allows you to meet people that you wont see at other networking events. The Friends of Kevin is unique because we combine in person monthly networking with online monthly promotion to offer you the chance to promote your business to my over 6,000 followers. If you are looking to grow your business this is the group for you! To learn more call Kevin at 978-995-1743 or email Kevin@friendsofkevin.com

FriendsOfKevin

Hopkinton Waitress Commuted Two Hours Daily To Beat Diabetes

Can a balanced diet and exercise help overcome type 2 diabetes? That’s what Hopkinton resident Carol Pontremoli was trying to prove.

Part of an observational study conducted and subsidized 50 percent by the Fitness Together Massachusetts Owners Group, Carol, a 50-year-old waitress, was diagnosed with type 2 diabetes three years ago. She believed her diagnosis was part hereditary and part improper nutrition.

BEFORE: Carol, far right

“After I was diagnosed, my doctor told me to lose weight but simply dieting didn’t work, so he prescribed medications,” said Carol. “There was no real advice or direction or how important it was to take the medication at specific times on how to take better care of myself. I had a lack of knowledge and couldn’t figure out how to do this on my own.”

After nearly two years of doctor visits and medications, she did something she has never had the courage to do before – ask for help.

“I saw an advertisement on TV for the diabetes study and decided to go online and fill out the application,” said Carol. “I’ve never done anything like that before. I didn’t tell anyone about it either, not even my husband. When I was chosen for the study it came as a huge shock.”

In order to participate in the subsidized observational study, Carol had to work with one of 43 participating Fitness Together studios in the area. The closest one to her was an hour away in Natick, Mass., but Carol decided it was worth the mileage.

After just three months into the study, Carol lost three pant sizes and felt better than she ever had. “I’m on my feet six days a week waiting tables so by the time I got home all I wanted to do was lay down and relax. I never realized it was my diabetes making me so tired all of the time. Now I stay active and go to Fitness Together after work.”

Carol has even inspired her husband to take control of his life as well by joining the Fitness Together studio in Westborough, Mass.

The Fitness Together Massachusetts Owners Group, which is comprised of 43-area Fitness Together franchised locations, formed the special health study under the guidance of Joan Hill, a Certified Diabetes Educator and Nutritionist, to see how six months of resistance training and cardiovascular exercise, combined with nutritional coaching can impact type 2 diabetes. All client results were  shared with the American Diabetes Association of Eastern New England.

The results, as noted in the full study, show that the Fitness Together Type 2 Diabetes Program was successful in improving the physical and emotional health of participants. Many participants continued to stay at Fitness Together after the study period was over and trained for another 6 months or longer.

You can read more about the study and download a copy here.

“We wanted to invite type 2 diabetics into our studios and offer our personal, tailored and safe exercise and nutritional guidance program to help improve their lives for the better,” said Steve Lichtman, owner of four Fitness Together franchises. “Our integrated program isn’t just about losing weight. It’s about battling an illness in a smart, responsible and healthy manner.”

 

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Many Fitness Together locations in Eastern New England now offer a small group personal training program. PACK™ training combines the energy of up to four people with coaching from a certified trainer, all in a private setting. From swinging battle ropes at full speed to using suspension trainers to conduct pull-ups, PACK™ training participants engage in total body movements designed for maximum results – a similar approach to a professional athlete’s training, yet scaled to meet each person’s fitness level. For more on our group training sessions, or for more about Fitness Together, go to FTGetsResults.com.