Conway Sax, a has-been race driver cum auto-mechanic, curses as he wrestles a rotted 30-pound muffler from a Nissan Maxima. Just then a woman, a beautiful woman with whom he has a tumultuous past, saunters into his auto-repair shop causing him to drop the muffler on his foot. He curses some more, she takes his face in her hands, his girlfriend walks in–things unravel from there. So begins a meeting that sets in motion a snarly web of campaign secrets, illegitimate babies, blackmail and murder that make up Steve Ulfelder’s second of three novels, “The Whole Lie,” a tale the Richmond Times-Dispatch calls “a work of hardcore crime-fiction art.”
You may have noticed a preponderance of “30 Day Challenge” postings in your social media of late. It’s one of those trends that’s been slowly gathering steam over the past few years and suddenly seems to have exploded into the interweb zeitgeist. Some trends can be fleeting and silly, but the good ones stick when people find value in them.
“Thirty days is enough to get started in the right way, to begin to understand what makes change easier and most importantly, how to stay on the right track,” says Ariane de Bonvoisin, author of “The First 30 Days: Your Guide to Making Any Change Easier.”
For people thinking about fitness, the 30 Day Challenge concept has merit for beginners and experts alike. The idea is to pick an exercise or a small series of exercises and repeat them daily, gradually increasing reps throughout the 30 days with periodic rest days, building toward a goal on day 30 that is significantly greater than the starting point. It’s perfect for beginners because the starting number of reps and duration is very manageable and not terribly time consuming; most people can bang out fifty squats on a commercial break. Such a challenge is also worthwhile for those with more advanced fitness goals as a way to boost the benefits of an existing routine. The idea that you can make a gradual but significant change or achieve something in as short as 30 days is appealing in our world of instant gratification and often inspires greater challenges to follow.
Mike Eaton
Fitness Together trainer Mike Eaton has spent the last year rehabilitating a severe arm and shoulder injury and knows the value of baby steps; it takes patience and perseverance to claw your way through the tiny achievements of those painful post-surgery PT sessions. It takes still more discipline to fully reclaim your pre-injury fitness, flexibility and strength. As a Fitness Together trainer, Mike sees the value of accountability not just for himself but with his clients every day because they identify the accountability component of their appointments as the key to their fitness success. For Mike, building accountability into his own routine by adding a 30 Day Challenge gave him a “no excuses mentality” and kept him on task.
Toward that end, he designed a grueling 30 Day Challenge for himself. “I had to do at least 100 chest-to-floor burpees, 200 squats, and 200 double-unders (where) the jump-rope passes under you twice instead of once.” (See video box above). For added discipline, Mike decided that the workout had to be completed in one structured session, not in piecemeal throughout the day. He logged each workout with a running total of each day.
“There were plenty of nights after work that I just wanted to get home but I needed to push myself and get the challenge done for the day. After a week I kind of looked forward to getting it done and logging my numbers.”
Mike completed the challenge in early May and says it was definitely worth it. “During and after the challenge I definitely saw improvements in CrossFit as well as my long distance running. I highly recommend trying a challenge and structure it to what you need improvements on.”
Alicia Tansey & Karen O’Connor Ripley
Fitness Together Norwell trainer Alicia Tasney began the 30 Day Squat Challenge in April as a way to motivate a few friends who have been historically reluctant to begin exercising. She baited these friends into doing the challenge by promising them that she would to do twice the amount outlined on the challenge web site.
“The squat is a great exercise to focus on for it’s functional benefits,” says Tasney. “It translates to things we do regularly in our every day lives, like getting in and out of the car, walking up stairs, bending over to tie shoes or pick up an object.” When done properly, the benefits of the squat include building muscle; improving flexibility and balance; and gaining strength in the glutes, legs, knees, feet and lower back.
Form is important when doing any exercise, but especially where high reps are involved. Even more important if you’re adding weights. Tasney says that for such a simple exercise, there are many ways to go wrong, and that can lead to injuries of the knees and lower back. (See below for tips on proper form.)
As of tomorrow, Alicia will be on day 21 of the challenge, which means 180 squats for her friends and 360 for her. By the time all is said and done, she’ll have completed 6,590 squats! She says she’s already feeling the benefits from the challenge. When running, her legs feel stronger and take much longer to fatigue. Another benefit? Friends have offered compliments, which we’ll refrain from repeating, but suffice it to say we could rename this challenge the “30 Day ‘Damn, Gurl!’ Awesome Booty Squat Challenge.”
Fitness Together client Karen O’Connor Ripley, a client at FT for several years, is always looking for ways to push herself further. A busy mom who also runs a cleaning business as well as a facebook page, “Ecomomics,” Ripley is a busy person. But when she overheard her trainers, Mike and Alicia, talking about their challenges she decided to incorporate one into her own routine as a way to boost her fitness level without eating up a lot of time. To focus on the area she most wants to improve, Ripley chose an abdominal challenge. “It consist of sit-ups, crunches, planks and push-ups with the reps increasing everyday. This also got me to do plank and push-ups which are two exercises I don’t usually do unless I’m at FT. It’s going good, I like it, it’s gets me going.”
As inhabitants of a planet whose circadian rhythms are tied to the 30-day cycle of the moon, you might say we are hard wired to operate within the parameters of this increment of time. When thinking about making a change or an improvement that involves discipline, a month isn’t really a daunting amount of time, but you may be surprised at what you can accomplish.
If you take up a 30-Day Challenge of any kind, keep these tips in mind:
Choose a challenge that is doable, but challenges you as it progresses. You’re in this to make progress, not waste time or injure yourself.
Make sure you’re using proper form. Check with your trainer if you have questions.
Journal your progress. This will keep you on task and give you a real sense of accomplishment at the end.
Don’t Beat Yourself Up: If you miss a day, pick up where you left off if possible. If you miss more than a few days, back up or start again. Just don’t give up!
Here are the challenges happening at Fitness Together in Norwell. If you try one, let us know how it goes, or share your challenge here. We’d love to know how you’re doing!
Mike Eaton’s 30 Day Beatin’
To be completed in one session each day for 30 Days
100 chest-to-floor burpees
200 squats
200 double-unders
30 Day Squat Challenge
(Again, Tasney’s doubling this.)
To do a proper squat, keep this slightly bizarre visual in mind: you’re testing a metal chair with your butt to see if it’s hot, discover it is and stand up again. You can even place a chair about a foot behind you to lightly touch down on before standing up. Keep these other tips in mind for proper form*:
Begin in an athletic stance, feet shoulder width apart, feet slightly turned out, spine in neutral position, abs engaged.
Keeping your weight in your heels, your head up and your eyes looking ahead (not at the floor) bend your knees until your upper leg is parallel or deeper to the ground. Your butt should be moving backwards as well as downward as your knees hinge, preventing your knees from going forward beyond your toes.
Throughout the squat, your head is still up, eyes forward, shoulders back and chest out. Don’t collapse your spine and hunch downward.
To return to the standing position, engage your legs, glutes and abs and squeeze as you “explode” back to your starting position.
Repeat. Repeat. Repeat.
*Have your trainer check your form or help you modify if you have any physical constraints, or if you wish to add weights to increase difficulty.
Day 1 – 50 squats
Day 2 – 55 squats
Day 3- 60 squats
Day 4 – Rest
Day 5 – 70 squats
Day 6 – 75 squats
Day 7 – 80 squats
Day 8 – Rest
Day 9- 100 squats
Day 10 – 105 squats
Day 11 – 110 squats
Day 12 – Rest
Day 13 – 130 squats
Day 14 – 135 squats
Day 15 – 140 squats
Day 16 – Rest
Day 17 – 150 squats
Day 18 – 155 squats
Day 19 – 160 squats
Day 20 – Rest
Day 21 – 180 squats
Day 22 – 185 squats
Day 23 – 190 squats
Day 24 – Rest
Day 25 – 220 squats
Day 26 – 225 squats
Day 27 – 230 squats
Day 28 – Rest
Day 29 – 240 squats
Day 30 – 250 squats
The Mean Ab Challenge
(It says “June” but Karen O’Connor Ripley couldn’t wait. “Thirty days is 30 days!” she says.)
For more about Ariane de Bonvoisin’s inspirational books:. First30days.com
The snow has melted, the air’s a bit warmer, and the windows are starting to open. This is the time of year when most people renew their homes with a deep cleaning, a fresh coat of paint and de-cluttering the closets. How about taking that same approach with your body, mind and spirit? After a long winter of hiding under layers of clothing and eating comfort foods it’s time to refresh our workouts and clear our minds.
One of the best ways to relieve stress and clear the mind is to workout. You may have heard of “runner’s high”. This phenomenon is the result of your endorphins being pumped up; your brain’s feel-good neurotransmitters. You don’t have to run though to obtain these results. Any activity that increases the heart rate for an extended period of time will have the same effect. The key to success and consistency is finding an activity you enjoy. Along with spring’s promise of warmer weather comes a whole list of possible activities; biking, hiking, canoeing, rollerblading, swimming, and the list goes on. The repetitive movement and deep breathing necessary to perform these activities is like meditation in motion. Often after a walk or game of tennis people feel a sense of relief and calmness. The daily problems and stresses in life are easier to deal with.
If results are what you want, then you also need to change up your resistance-training program. Our muscles respond very quickly to the demands we put on them and will get “bored” rather quickly if we don’t refresh the routine. If you are mindlessly going through a weight training circuit performing 3 sets of 15 repetitions on Monday, Wednesday, and Friday, then your body is in need of an exercise overhaul! What better time to try something new than Spring time! There a so many different ways to stress our muscles, but they won’t respond unless you have a plan. Consider hiring a trainer to not only to motivate you, but to educate you on how to put together an effective exercise routine. You will be reaping the benefits of this investment for years to come. Remember the “mind to muscle” rule when working out: When you concentrate on the muscle you are working, you increase the response of the each muscle fiber. Another bridge crossed in the mind/body connection!
Lastly you need to eat clean! Which means, forget the processed foods, sugar, white flour, and chips. Eating clean means whole foods, fruits, vegetables and lean proteins. The further away from its natural state a food is, the more processing it has under gone. Not only is eating clean good for your waistline, nutrient-dense natural foods do wonders for your arteries, hair, skin, and yes, your mood.
So let’s renew our spirits and start or re-start a balanced exercise and stress reducing lifestyle. As you bring balance in to your life you will be better able to cope with the daily stresses of work and family.
If you found this helpful and you would like to suggest some topics for next month or you have some general questions, please feel free to call or email me at anytime: P (978) 623 8181 Email: lisa@swansonfitness.com. Visit our website at www.ftandover.com for more information on fitness and nutrition.
Bob Lexander – age 60
Production supervisor for the Dedham/Westwood Water District
For most of Bob’s adult life, he’s been an avid runner, marathoner and all around fitness enthusiast, partly because he loves being active and partly in hopes of hedging a family history of health issues. “My father had heart disease, arthritis and cancer,” says Bob. “I always hoped I could outrun it.” But as he got older, his knees began to break down. After his third knee replacement (the second on his right side) failed to heal as well as he’d hoped, doctors put him on heavy doses of arthritis and pain meds and told him he’d just have to live with it. Despite physical therapy his exercise routine all but came to a complete halt.
Last April, Bob’s wife, Mary Ellen Kelly, became concerned at seeing her husband slip into a funk the longer he went without exercise. Kelly, an attorney, had heard of Fitness Together through her professional networking group. When she suggested to Bob that a personal trainer might be able to help, he agreed to give it a try.
Trainer Kate McNally likes to take a holistic approach, striving to carefully match a client’s personality and goals to his or her program. Specializing in body composition change and endurance training, McNally uses a wide variety of training styles to fit her clients’ goals. Though she started Bob on a gentle regimen, she quickly saw that his determination could take him beyond his limitations.
“In his time at Fitness Together Bob has greatly increased leg strength and flexibility; two really important achievements for guy as active as Bob. All this with little complaint,” says McNally. “Bob Lexander is the model client. When you ask him to do something, he not only does it, but will give 110%. He really wants this. Wants to be stronger, healthier, more fit.”
Since first beginning at Fitness Together last April, Bob has lost 20 lbs and completely weaned himself from his medications. “It’s been a big deal to me to get off those pain meds,” says Bob. “It’s just been so good for my outlook.”
His wife, Mary Ellen, was so inspired by Bob’s success, she also signed on. After increasing her fitness level and losing weight, the couple is enjoying a more active lifestyle.
“Our quality of life is so much better now. I’m in better shape than I’ve been in years. We enjoy walking and hiking together. Now we can walk up big hills without breathing hard and my knee is even flexible enough that I can ride my bike. Going to Fitness Together has been a wonderful thing.”
Says his trainer, “I really enjoy training Bob, training someone with his motivation makes my job easy. Bob comes to every session ready to work hard, usually already dripping sweat from his so called “warm up” (30-40 mins hard on the elliptical). He is just as dedicated in life to family and work as he is in the gym. Bob is making great strides toward his goals and you can tell by just looking at him. He looks great!”
This week FT Gets Results would like to welcome a new columnist to our staff, Flabinnia May Bulgemoore. Ms. Bulgemoore is an elderly spinster who lives on a hamster farm on the outskirts of central Massachusetts with her 750 Cabbage Patch dolls and her cousin Flanders. Flabinnia—we like to call her “Flabby”—has spent her career combing yard sales for Magic Eight-balls, old tabloid magazines and used books about health and fitness from the 1970s, which she is happy to consult in order to answer her readers’ questions. To keep things interesting, we’ve opened up the forum to our trainers to provide a counterpoint to Flabby’s cockamamie advice. This week’s counterpoint comes from Derek Maxfield, owner and personal trainer at Fitness Together in Beverly, MA.
And now, FT Gets Results is proud to present: “Dear Flabby.”
Dear Flabby,
I’m wondering if you can settle a bet between me and my friend Pauline. Lately me and Pauline, we’ve been trying to eat healthier and get into a smaller size of Spanx. We’re seeing a personal trainer we found in the classifieds who has us keeping food journals and watching Richard Simmons on the VCR and he’s made us cut out desserts and cheese. (Boy has that been hard. I love a good cheese, don’t you? Those little individual slices with the cellophane wrapper get me going, ya know?) Anyhoo, my girlfriends and me, we were out to the ladies night over at the Holiday Inn out on Route 1 like we do every Sunday after Bingo and Pauline, she sees I’m not recording my cocktails in my food journal and she starts mouthing off like there’s no tomorrow about there being calories in martinis and I should count them in my food journal just like I do regular food. I told her she’s crazy and to take a hike. How can there be calories in something that’s clear like water? I ditched the olives into the ficus bush just to be safe, but I’m pretty sure it’s okay to have a few cocktails, right Flabby? Like, sometimes to have a few strawberry margaritas on account of all the fruit? So, who’s right, me or Pauline? There’s a nice David Hasselhoff poster riding on this one.
Thanks, Tiny
……
Dearest Tiny,
Judging by how skinny celebrities like Lindsay Lohan look in their drunk driving mug shots, I’d say there are absolutely no calories in alcohol, so my answer is: Yes!
Sincerely,
Flabby
P.S. My third cousin, once-removed, Earl goes up to that ladies night sometimes. If you happen to see him, short guy, usually in a Ramone’s T that’s a few sizes two small and should have been retired back in 2000, balding with a comb-over, orders “A Nice Tall Girl” instead of asking for a St. Pauli on draft, well, tell him I want my drain snake back.
……
Dear Tiny, Pauline and Flabby,
Hi. It’s Derek Maxfield here from Fitness Together in Beverly.
Really, Flabby? Just “Yes?” What does that even mean? Of course there are calories in alcoholic drinks. Sometimes lots!
Tiny, as diligent as you may be about counting your food intake calories, the cocktail menu is where you can really get yourself into trouble. Whether it’s at a family barbeque in your backyard or ladies night at the Holiday Inn, alcoholic beverages can directly influence what belt loop you’re notching.
The difficult part about alcohol is that it’s often overlooked when logging calorie intake in your journal and those calories can quickly put you over your daily allowance. You should know that 1 gram of alcohol contains 7 calories. To better relate that figure: 1 gram of fat equals 9 calories, so alcohol contains just about the same amount of calories as fat. To put it another way, one of those martinis of yours probably had between 200 and 300 calories, more than a serving of potato chips. (You’d count potato chips in your food journal if you ate them, right? Though you shouldn’t be eating chips if you really want to downsize those Spanx!)
I never expect anyone to fully eliminate alcohol from his or her diet. However, limiting how much you drink can make stepping on the scale less stressful and save your health in the long run. Slowly enjoying a nice glass of wine instead of swigging down numerous potent cocktails can potentially save hundreds of calories. If you have one glass of wine at approximately 170 calories instead of 3 martinis at 250 calories each, you’ll save upwards of almost 600 calories, as well as a hefty hangover!
And don’t be fooled, Tiny. Just because certain types of alcohol like vodka or gin are clear like water, they are not low in calories. A shot of straight alcohol can range from 120 to 180 calories—just as much as your average beer or even glass of wine. When sugary mixers are added to hard alcohol to create a margarita or fancy martini, calories can exceed 500! And don’t be fooled into thinking that tonic water is low in calories, either. It’s loaded with sugar and has about 124 calories per 12 oz. serving, almost as much as regular cola! Better to mix with club soda and a squeeze of lime, which has no calories.
When it comes to beer, my suggestion would be to go for light beer instead of heavy beer (Sam Adams Light instead of Sam Adams Octoberfest) or choose a glass of Cabernet, and try to avoid mixed drinks. After selecting your drink: enjoy it, make it last, and sip – don’t chug.
So, Tiny, I hate to tell you this, but I guess Pauline is now the proud owner of that David Hasselhoff poster. Just remember, those cocktail calories count just as much as food calories do. Be sure to log them in your food journal, and keep them to a minimum.
Derek Maxfield
Owner/Personal Trainer, FT Beverly
ACE Certified Personal Trainer
Over 8,000 sessions experience
Derek Maxfield enjoys seeing his clients reach their goals and looks forward to exercising. He strongly believes that nutrition is a very important apsect of fitness and finding the correct activity is the key to total comittment. Derek is certified through the American Council of Exercise and has enjoyed working with clients ranging from 14 years old to 83 years old, from athletes to those who have had various injuries. He started his career working in a public gym, but joined Fitness Together in December of 2008 in Concord, MA. After two years of service which he thoroughly enjoyed, he became owner of Fitness Together in Beverly
All the sly marketers out there will tell you fitness results can be achieved in as little as 1 week…I’m sure you all know this is simply untrue, but perhaps you’re not aware of a realistic timeline. Most professionals agree (this one included) that 12 weeks is a good timeframe to see quantifiable results. Some may achieve results in 10 weeks and others in 14. Nevertheless, somewhere around 12 weeks is what you should shoot for when beginning a fitness routine. Anyone that tries to tell you it can happen in less time is simply uninformed or trying to SELL you something.
What do I mean by quantifiable results? It means measurable changes, not just when you look in the mirror and think to yourself, “Hmmm, I think I look better.” The only way to have measurable changes is to MEASURE YOURSELF before you start. And no…no…no, don’t just get on the scale and use your weight as the starting point…WHY??? Because weight is a very poor indication of your success; weight is made up of 2 different (and very important) variables: 1.) Lean Body Weight and 2.) Fat Weight. You want MORE of the first and less of the second. Yes, more of the first…and depending on your body type and starting point…you very well can and perhaps should GAIN some weight in the beginning. Time after time my clients tell me and readers email, “P.J., I’ve gained 3 lbs. since starting; what am I doing wrong?” DON’T WORRY! This is a good thing as long as the Lean weight is what’s going up and not the fat weight.
How do you know it’s the lean weight and not the fat? This is where the measuring you do at the beginning comes in to play. If you measure your body fat % before beginning your exercise routine, you can measure it again later and see QUANTIFIABLE CHANGES. If you start with 40% body fat and later have only 30% body fat, you know you’re headed in the right direction because you lost 10% body fat. Conversely, if you only use your weight to gauge results, you may start at 200lbs and later weigh only 180 lbs, but how do you know the 20 lbs you lost are from fat? Far too often people will lose a majority of their weight from lean body weight; therefore, causing more harm than good. You want to retain lean body weight because this is what burns fat. If you’re not sure how this works, email or call me (617-484-9048) and I’ll give you more information.
I’ll use another post in a few weeks to go into greater detail. So watch this space. But not intently as I want you all to push away from the computer and do some exercising, of course.
So class, for homework, find out your body fat percentage and overall measurements before you start on your journey. Moreover, don’t set yourself up for disappointment by expecting big changes in an unrealistic timeframe. Plan on approximately 12 weeks for quantifiable results; if you do so, you’ll set yourself up for success and just in time for the good weather!
Managing owner of Fitness Together in Burlington and Melrose, Brendan Stapleton, was recently recognized with the Making a Difference Award from among 240 Fitness Together studio owners at the company’s recent national conference in St. Petersburg Beach, Fla.
Stapleton was presented with this award for his efforts in making a difference in the Burlington community and beyond. During the past year, Stapleton raised nearly $200,000 by participating in numerous races, including marathons, triathlons and a 12 hour walk, and donated the money to local chapters of the Make-A-Wish Foundation®, American Diabetes Association (ADA), St. Jude’s Children’s Research Hospital and the Nashoba Learning Group, among others.
“While there are many well-deserving studio owners in our system this year, Brendan Stapleton went above and beyond,” said Jeff Jervik, CEO and President of Fitness Together Holdings, Inc. “He is truly an asset to the Fitness Together family, and this award is a token of our appreciation for his dedication to making Fitness Together successful in his local community and in the industry.”
Last year Stapleton ran in his fifth Boston Marathon to raise money for the American Diabetes Association. Between 2011 and 2012 Stapleton competed in 4 full marathons. Over the course of his career, he’s run in too many to count. In addition, Stapleton and four friends raised $25,000 for the Nashoba Learning Center, a school for children with Autism where his good friend and fellow running mate, Peter Argriros, is a staff member.
“I couldn’t have raised this money without the generosity of my clients, family and friends, so this award is really for all of us,” said Stapleton. “My passion has always been helping to make people’s lives better. That’s why I got involved in the fitness industry. Whether it’s by helping clients get healthier by working out at my studios or raising money for organizations, I think it’s important to make a difference in whatever way you can.”
Stapleton works closely with each client to develop a personalized program that meets the client’s fitness needs and agrees with their budget. This includes strength and cardio training in addition to nutrition counseling and a level of accountability and coaching not found with other programs. Stapleton also recently took ownership of Fitness Together of Melrose and is helping to make the community a healthier place.
“After being with Fitness Together for all these years all I can say is I love my job! There is nothing better than seeing a client reach their goals and become who they have always wanted to be!”
Fitness Together of Burlington is located at 212 Cambridge Street. For more information, please call (781) 273-0093 or visit FTBurlington
Fitness Together of Melrose is located at 445 Franklin Street. For more information, please call (781) 665-8282 or visit FTMelrose
To find more FT Studios across Eastern New England, check out FTGetsResults
So, what’s the plan for Valentine’s Day this year? You going to dash out to the pharmacy, grab a dinged-up card from the picked over card rack and a box of chocolates to get filed next to the moldering leftovers from Christmas and Halloween? Or maybe you’ll be driving home from work on Thursday night empty handed and you’ll remember that you forgot again, to come up with something just a little special for Valentine’s Day. Hey, nothing says, “I love you” like a bunch of half-dead flowers purchased from a sketchy looking guy at a stoplight, right?
The good news is, it’s not too late to do something simple but special that will have a lasting and positive impact on both of you—your health, your energy and your stamina–and that’s never a bad thing. Make Valentine’s Day a memorable and healthy experience this year by giving your Valentine the gift of fitness.
Couples who workout together can build stronger bonds and grow their relationships to new levels. Invite your loved one to join your health and fitness regimen this Valentine’s Day. Call or come into your Fitness Together studio today to purchase your Valentine’s Day gift card and start getting fit together with your loved one.
For Valentine’s specials at an FT Studio near you go to FTGetsResults.com
Offers and prices may vary.
Cooking dinner for your Valentine? Check out these elegant, easy, and tasty recipes recipes from the American Diabetes Association. Your valentine will never guess they’re actually healthy.
Judging by the numbers, this year’s flu season is shaping up to be a real whopper. If you haven’t already caught this year’s flu, you’re probably doing everything in your power to avoid catching it, but as you think about the progress you’ve made with your workouts, you may be wondering whether you should continue your routine or crawl into a sterile bubble until flu season passes.
As you weigh the facts, you should consider, once again, the benefits your regular exercise regimen should have on your overall health and your body’s ability to fight illness. “Findings continue to support the benefit of regular exercise in strengthening the immune system, enabling it to fight viral and bacterial infections,” according to the good people at WebMD.com. Why? Exercise causes white blood cells, which fight infections, to blitz through your body more quickly, fighting bacteria and viruses (such as flu) more efficiently. To achieve this benefit it’s good to have at least 30 minutes of aerobic activity each day. So, just because it’s flu season, you really don’t want to pull the plug on all that progress you’re making with your workouts, and you shouldn’t have to.
Until the “All Clear” signal is given on flu season, here are a few strategies to deploy before, during and after your workout to keep your germ exposure to a minimum and your workout to a maximum.
Before Your Workout
Talk to your doctor about getting a flu shot. Influenza vaccines are available through local health departments, health care providers and most pharmacies. The CDC recommends that everyone over the age of six months receive an annual flu vaccine. It’s especially important to get the flu shot if you have asthma, diabetes, lung disease or are age 65 or older. You should also get the flu shot of you live with or care for someone at high risk, or if you’re pregnant. The flu can hit hard and set off a string of other medical problems, including pneumonia, not to mention lost productivity.
Wash your hands often. During flu season, you may feel like a fanatic, but now is a great time to tap into your inner clean freak and ask yourself, “What Would Felix Unger Do?” He’d clean it, spray it, wipe it, wash it. In fact, ask any doctor or nurse how often they wash their hands through the course of a day: “I wash my hands or use a hand sanitizer before and after every patient,” says Christopher Tolcher, MD, a pediatrician in the Los Angeles area and clinical assistant professor of pediatrics at the University of Southern California Keck School of Medicine in Los Angeles. “I probably wash my hands 40 to 50 times a day.” Felix would be proud.
Keep surfaces clean of germs- Again, say it with me, WWFUD? Frequently used objects such as cell phones, keyboards, steering wheels, door knobs, pens and sink faucets can harbor the germs of every other person who’s been in contact. Wipe these surfaces in your home or office daily, and use alcohol based hand sanitizer in between. Keep hands off of your face and especially away from your eyes.
Get your rest, plenty of water and quality nutrition. Its unfortunate, but many of us don’t pay attention to our sleeping and eating habits until we get sick. Only then will we start pounding the fluids and nutrients. Get your healthy food groups in daily—whole grains, lean proteins, healthy fats, fresh fruits and vegetables. Your body can’t take care of you if you don’t take care of it. Feed it well and give it a good rest.
During your workout
Wash Your Hands Before and After Your Work Out- Not to belabor the point, but washing your hands before your workout will keep you from spreading bacteria. Washing your hands after will keep you from picking germs spread by all those other people who didn’t think to wash their hands like you did.
Avoid Touching Your Face – Your eyes, nose and mouth are the main portals for bacteria and viruses. Don’t show them in if you don’t want them as guests in your body.
Bring two different colored towels – Designate one as your personal towel and use the other to wipe down equipment before and after use.
Disinfect – Most gyms should have squirt bottles of powerful disinfectant lying around. Don’t be shy about using one or asking for one before you hunker down on that mat or yoga ball for your ab work. Better yet, bring your own mat for classes that require prolonged floor work. At least you know where it’s been.
Don’t Overdo It! Flu season is not the time to indulge in prolonged extreme workouts. Studies show taxing your body too much can decrease the number of white blood cells flowing throughout your body while increasing the level of stress hormones in the bloodstream. Your trainer will help you keep you out of the red zone during flu season.
After your workout
Take It OFF! Peel off those workout clothes and shower as soon as you’re able. Your sweaty clothes are the perfect breeding ground for bacteria. If you don’t have time for a shower, at least wash your hands or wipe them down with hand sanitizer. No matter where you’ve been all day, it’s a good idea for you (and your kids) to change clothes as soon as you get home.
Rehydrate and Replenish. After you’ve taxed your body with a challenging workout, be sure to recharge with a dose of protein and plenty of water.
If you do get sick
Determine if it’s a cold or the flu. A cold will usually hit “above the neck” and consist of a stuffed head and maybe a sore throat. The flu will strike above and below the neck and involves body aches, fever, chest congestion, coughing and often gastro-intestinal distress. Mayo Clinic physical medicine and rehabilitation specialist Dr. Edward Laskowski, M.D. says, “Mild to moderate physical activity is usually OK if you have a garden-variety cold and no fever. Exercise may even help you feel better by opening your nasal passages and temporarily relieving nasal congestion, though you may consider reducing the intensity of your workout until you’re feeling better.” But if your symptoms are “below the neck” lay off the exercise, especially if there is a fever involved. A fever is a sign that your body is battling a viral or bacterial infection. Exercising while taxed with a fever may stress your body even more and leave you dehydrated, complicating your symptoms and delaying your recovery from the flu. Also, the flu is contagious and spreads mainly through droplets made when someone coughs, sneezes, talks, or sweats. Do your trainer and fellow gym members a favor and keep it to yourself if you catch it.
The bottom line is, if you do get sick, listen to your body. If you have a cold and feel miserable, there’s no crime in taking off for a day or two, as long as you get back to it as soon as you’re able. If you have the flu, definitely wait a good few days after your fever resolves before returning to the gym. And, as always, check with your doctor if you aren’t sure if it’s OK to exercise. Read more to find out whether you should exercise with cold or flu symptoms: WebMD Exercise & Flu WebMD How Doctors Keep Germs At Bay WebMD Cold & Flu Map Tool
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