Trying to find the time to workout when you have kids can be quite challenging at times.  Trying to find a babysitter or a gym that has a play are the kids like can be challenging at times, but have you tried working out with your kids before?  No, I mean really working out with your kids.  Small children can actually be used as resistance as you do a workout.  Maren Sederquist, a Medical Exercise Specialist in California, developed a program that uses your kids to workout with.  And while, this will only work when the kids are young, for a busy mom, it might be just what you need.  Here’s a video Serderquist developed that demonstrates how to exercise with your kids.

I recently had someone ask me recently about proper body proportions.  I did some searching and found a couple of things that might be helpful if you are looking to find the right proportions of various bodyparts to one another.

Disclaimer: This is not for everyone.  Considering we live in a world that is obsessed with having a perfect body, some of this information might be a little too much for you.  If you can enjoy it and appreciate it for what it is, without being down on yourself because you don’t fit the “perfection” mold, read on…..

Why is this important?
That really depends on the individual.   For most people, this isn’t important at all, for others, it will be just what you are looking for.

Who is this not for?
If you just want to be healthy, this might not be important to you at all.  It’s so much more important to move than to look a particular way.  Also, if you have a tendency to go a little overboard at times with your health and fitness, don’t let this cause another obsession for you.

Who is this for?
I would say this is for those who want to look their best.  They are in great shape and want to take things to a new level.

How does this work?
It’s all based on math.  Just like pyramids or Leonarda Da Vinci’s Vitruvian man, there are proper proportions to create balance and some would say beauty.  People have applied this idealogy to bone structure, the face, and muscles. 

What are some examples?
Leonardo described the proportions in this way:

• a palm is the width of four fingers
• a foot is the width of four palms (i.e., 12 inches)
• a cubit is the width of six palms
• a pace is four cubits

• a man’s height is four cubits (and thus 24 palms)
• the length of a man’s outspread arms is equal to his height
• the distance from the hairline to the bottom of the chin is one-tenth of a man’s height
• the distance from the top of the head to the bottom of the chin is one-eighth of a man’s height
• the distance from the bottom of the neck to the hairline is one-sixth of a man’s height
• the maximum width of the shoulders is a quarter of a man’s height
• the distance from the middle of the chest to the top of the head is a quarter of a man’s height
• the distance from the elbow to the tip of the hand is one-fourth of a man’s height
• the distance from the elbow to the armpit is one-eighth of a man’s height
• the length of the hand is one-tenth of a man’s height
• the distance from the bottom of the chin to the nose is one-third of the length of the head
• the distance from the hairline to the eyebrows is one-third of the length of the face
• the length of the ear is one-third of the length of the face
• the length of a man’s foot is one-sixth of his height

There is a lot of research out there based off Fibonacci, the Golden Ratio, Divine Proportion, etc…

I have seen the proper body proportions of muscles for males and females and it was based off pyramids, ratios, and a host of other things.  So if I find them, I’ll be sure to update this post.  But there are general rules for proper proportions for the human body.  One was done by the US Army in the 1970’s.  The link will take you to a calculator that will determine the proper proportions for the human body.  Bodybuilders have also come up with their own ratios for competing.

In regards to the every day, normal fitness enthusiast, the only person I know who dug deeply into this subject was Dr. Bruce Nadler.  He was a plastic surgeon that changed his career into personal training.  He wrote a book entitled The Nip Tuck Workout.  I have not read the book, so I don’t know how deep he dives into the subject in it.  I do have a DVD of a seminar of him speaking one time.  I’ll pull it out one day and see if he gets deeper into the subject.  If anyone has an interest in learning more about this subject, let me know and I will share what I find with you.

Being active is so important, but finding things that won’t hurt when we do them can be challenging at times.  However, someone put together the Top 7 Baby Boomer Activites.  They are:

1. Ballroom Dancing
2. Swimming
3. Kayaking
4. Hiking
5. Tennis
6. Bicycling
7. Cardio Video Games

It’s a great list of activties.  I’ll add some more detailed Katy information in the near future on some places you can do these activities.  Stay tuned.

Link for the original article.

Personally, I think it’s imperative that people take care of their health.  But finding the time can seem impossible for business owners.  Take a look at a competition that lists that Fittest Executives and learn from them.  Many people use their business as an excuse as to why they can’t be in shape.  Other business owners use fitness to make sure they do their job to the best of their abilities.  Which one describes you?

I’ll be on the radio between 1 and 2 Central today to talk about how busy business owners can be healthy and successful.  Listen Live

Being healthy and in shape as a business owner can increase your energy, improve your attitude, decrease stress, decrease you number of sick days, and inspire your employees to live a healthy lifestyle.  You have the power to control the atmosphere of your workplace and the health of your employees.  At a time when everyone is cutting cost, how can you improve your bottom line?

Studies show that having employees who are overweight or obese, cost the company significantly over a one year period of time.

You have the power to change that though.  By setting a good example and incorporating a fitness program into your business, you will see a return on your money greater than the amount you invest into it.  The amount of return you can expect to make could be anywhere from 2:1 to 4:1, depending on the program.  So if you think fitness is a waste of time, or it’s not worth the money you put into it, you might want to reconsider.

This week’s personal trainer fitness tip is about working the triceps.  Many people have a hard time getting toned arms.  In this video, I am going to demonstrate how to properly do a tricep pressdown on a machine and a tricep kickback with a dumbbell.  I plan to give more personal training fitness tips in the near future.  Let me know what you think about this video after watching it.

Katy Texas Personal Trainer’s Workout Video: Tricep Exercise from Jason Hodge on Vimeo.

Jason Hodge, Katy Texas personal trainer, describes how to properly work the tricep muscles.

Jason Hodge

Personal Trainer / Fitness Professional

Medical Fitness Pros

Katy, TX

Visit: http://www.medicalfitnesspros.com for more Katy Texas personal training tips.

Here is my latest video about interval based training.  In this example, I will walk you through the process of setting up the Life Fitness treadmill so you can have a great workout at just the touch of a button.

 

I use 3 different ratios when I talk about interval training:
3:1 = 90 seconds fast, 30 seconds slow
2:1 = 60 seconds fast, 30 seconds slow
1:1 = 30 seconds fast, 30 seconds slow

Exercise really is a form of medicine.  Take a look at this video to understand a physician’s view on the importance of exercise.

Exercise is a Form of Medicine

Personal trainers meet new people every January who are determined to lose weight.  And as a personal trainer in the Katy area, I have discovered that a lot of people don’t see results simple because they aren’t sure how.  Sure, they know to lose weight they should exercise and eat healthier, but beyond that, they really aren’t sure exactly what to do.  If you are one of the people who are unsure of what to do, here is a simple guide to make sure you achieve your weight loss results.

1. What is your goal? – The first step is the easiest step.  You have to figure out what you want to accomplish.  There is more to it than that though.  As a personal trainer, I often ask people what their goals are, and I usually get the common response, “lose weight”.  “I want to lose weight” is not a goal.  You need to be very specific for your goals.  “I want to lose 20 pounds by April 15th,” is a good goal.  Write down your specific goal and keep it in a place you will be able to observe it so you can stay focused and lose weight.
2. What is my plan? – You have to have a solid plan if you want to lose weight.  What is your plan?  “Exercise and eat better.”  As a 12 year veteran of personal training, I can’t tell you how many times I’ve heard this response.  That’s great, but it’s not a plan.  A plan would sounds like this, “I plan on working out 5 days a week.  I will spend two days a week doing total body strength training workouts and 3 days doing a 30 minute interval based cardiovascular workout.  My calorie intake will be approximately 1,500 calories and will be 40/30/30 split, etc……”  I know it sounds like a lot of stuff to be held accountable to, but let me ask you one question.  Of the two answers, who do you think is more likely to get results?
3. What am I going to eat? – Since we just talked about this, let’s expand on this a little more.  If you want to lose weight, you have to know what you are going to eat.  “Healthy” is not a plan.  You have to have a general idea about how many calories you are going to consume, a general idea of what you are going to eat for breakfast, lunch, dinner, and snacks, and the mixture of carbohydrates/protein/fat intake you are going to consume.  That is a plan to lose weight.  Of course you won’t know every little detail every day, but you should have a plan in place for those times when you can control what you are eating.  Nutrition is the biggest part of weight loss.  If you don’t have this step in place, expect about a 70% decrease in the amount of results you want to achieve.
4. How much cardiovascular activity are you going to do? – Cardiovascular activity is important, but I would say that 90% of the people I meet do this step completely wrong.  And these are usually the same people that usually don’t make it past March because they get so frustrated with their lack of results that they give up.  Some will get on a treadmill and walk.  They start losing a little bit of weight, only to see the results suddenly stop.  They get bored and tired of exercising for nothing and eventually give up.  Honestly, I would give up too if I didn’t get results.  The other people are the ones whose face is so red from killing themselves on the treadmill that they look like they are going to explode.  They are going as fast as they can, and usually hanging on for dear life, simply because if they fall off, they will probably get hurt.  Unfortunately, neither of these groups of people get long lasting results.  Your goal should be focusing on interval based training that allows you to both work hard, improve recovery heart rate, and see a gradual increase in your cardiovascular capability over time.  Not only does it produce faster results (to see the research studies on this, subscribe to my newsletter), you will be able to work out for less time to see those results.
5. What does your strength training program look like? – “I don’t want to do strength training
   

   Strength Training is essential to have a tone body.

   because I don’t want to get big.”  This is one of the biggest weight loss mistakes there is.  It’s a myth that strength training will keep you from losing weight.  In fact, if done properly, strength training will make you lose weight faster than if you avoid it.  If you tried it in the past and it did not work out for you, I bet it’s because you did not do the steps listed above at the same time.  A proper strength training program will not only help you increase bone density, muscle tone, and give you more defined shoulders and triceps, but will also help you lose weight faster.  If you avoid this crucial step, not only will you cheat yourself of achieving faster results, studies have shown you will be less likely to stick with your weight loss goals for the long term.

Katy residents, this year, make sure you get results.  For 12 years I’ve watch a lot of people succeed, and even more fail.  You can be successful, but you need to make sure you follow the steps above.  If you don’t have all of the steps in place to get results, contact me with the form below.  Don’t take chances on not achieving your results.  Contact me for a free consultation to discuss your goals and I will help you devise a plan to make sure your New Year’s Resolutions are a success.

If you are thinking about joining a gym, but are intimidated with the typical gym environment, I may have the perfect solution for you.  Contact me about the small, private facility I train at that will help you get results, without worrying about other people watching you.

New Year’s Resolution Complimentary Consultation

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I just finished my newsletter that list my favorite things from 2008.  I want to add a little more information about each product.  If you aren’t a member of my newsletter yet, you should subscribe.

1. Nature’s Own 100% Whole Grain - No Sugar Added Bread
   I know this is kind of a weird thing to include on a favorite things list, but I really do like this bread.  It is 100%  Whole Grain and my favorite thing about it is that it is Sugar Free.  Most people don’t realize that a lot of breads have added sugar.  (Check the one you have in your refrigerator to see what I mean.)  Another plus is that it only has 50 calories!
   Ezekial Bread is another bread is a close second for me, only because it’s so small.
2. The Laughing Cow – Babybel Cheese
   This is another odd choice on my part, but I really do like this cheese because it is low calorie, and convenient.  It comes in a variety of flavors (original, light, bonbel, gouda, and mild cheddar) and is great for a snack. 
   These are small and convenient, it’s hard not to like these.  The serving size is perfect, and the light version weighs in at only 50 calories.  You can find them at your local grocery store.
3. Skinny Cow
   This is my favorite dessert next to yogurt.  I love yogurt for a dessert, but I feel like I am getting a special treat when I eat Skinny Cow Ice Cream Sandwiches.  The calories on these are about 140 calories for each sandwich (you only need to eat one).  And while they aren’t as low calorie as I would like, it’s a lot better than how many calories you would normally consume while eating a bowl of ice cream.  Eat these sparingly.
4. The Lebert Equalizer
   The Lebert Equalizer is a great little exercise product I just got in the mail.  There are a ton of exercises you can do with it.  If you think you are interested in it, come try mine out, and if you like it, you can pick them up for yourself.
5. Foam Rollers
   I can do so many things with a foam roller. I can do balance activities or self myofascial release.  So it’s great for proprioception and working on reaction.  It is wonderful for breaking up the knots in the fascia of the body.  Sometimes when you get a muscle that’s tight that just won’t break lose, this will do the trick.
   If you are in need of one, let me know.  I order them for people all the time.  I personally keep one for me in my house all the time.  (Sorry, that one is not for sale.   )
6. Pumpkin Workouts
   Unless you are one my clients, you will have no idea what I’m talking about.  I did this in October just before Halloween and had a lot of fun.  I’m not sure if my clients had as much fun, but I think they enjoyed the change.  Take a look at some other people doing pumpkin workouts.
7. Eat This, Not That
   I love this book!  The one you see pictured is the new book for kids.  While I don’t have this one yet, I’m sure it’s a great book.  I have the original Eat This, Not That book. 
   The great thing about this book is that it talks about a lot of the local restaurants and helps you make informed decisions on what to eat.  The drawback is that many restaurants change their menu (Panera Bread does this) and it then leaves the book outdated.  I think once you read it, you will have a better idea about how to choose healthier choices at your favorite restaurant.
8. Flatout Wraps
   Flat out Bread is something I just started using instead of my normal tortilla.  It has a great taste to it, and I just find it easier to use than a normal wrap.  I am probably a sucker for gimmicks, but it just seems to work better for me.
   Another plus is that they are great about adding recipes ideas to the package.  Sometimes you run into a roadblock for coming up with something new, but between the back of the package and the website, you will have lots of options.  I would highly recommend it for something different.  I haven’t tried out many different recipes yet, but give it a try and see what you think.
9. Kashi Pizza
   I first had Kashi Pizza on my honeymoon.  I had never seen it before I visited one of the grocery stores in Florida.  I was afraid I wasn’t going to be able to find it once I got back home, but I resisted packing my suitcase full of them. 
   I don’t eat them often.  I would say that it’s one of my favorite cheat meals now though.  If I ever have a temptation to eat pizza, this can satisfy the craving.  I don’t know if you are one to order pizza, but if you are looking for an alternative, you should definitely give this a try.  It may just save your diet.
10. Nintendo Wii
    I know the Nintendo Wii has been out for a couple of years now, but I finally got one.  It’s such a great alternative to the typical video games.  It gets you off the couch, gets the whole family involved, and you can even have fun while you are doing it.
    With the addition of the Wii Fit, Nintendo has done a great job at adding fun, interactive tools to an already excellent system.  I don’t know if your family is into games, but I would consider this a better (though more expensive) alternative to the typical family board game.
11. Tabata Training/Interval Training
    I have been having a lot of fun with Tabata and Interval Training lately.  The great things about it is that your heart rate is constantly moving up and down.  Interval training has been shown to be much more effective that normal cardiovascular training and the Tabata workout is much faster and produces better results than typical machine strength training workouts. 
    I don’t know how good your results are with your current workout, but if you are looking for a way to get results fast, this is the way to do it.  Science backs it up with research, and if you give it a try, you will see results as well.
12. The Stick
    I have been hated by many people because I use this on them.  This is taking the foam roller and making it 10 times harder.  I’m not sure how else to describe it.
    Why would someone want to use this?  Because they can get results in 2 minutes versus 2 months with a typical foam roller.  It’s not exactly fun, but it does work.  If you need one of these, let me know.  I love them. 

I found a great article on what to expect the first time you visit a gym.  The person who wrote it did a great job, so I’ll provide the link on this.  If you haven’t joined a gym before, you should definitely take a look.

Read More

Do you wish you could live longer?  Personally, I think there are good things we can do to live a longer life, and there are some things that are just a little bit overboard.  The guy you see on your right, Dr. Life (interesting name) has been given a better body through human growth hormone treatment.  I know this will work for people, but I think it’s a little overboard to be honest.  There has to be a balance between health and functionality.  He is beyond functional and looks more like a bodybuilder. 

There are some more practical things you can do to live a longer life though.  Researchers are showing some promising signs with IGF-1 and a gene called Foxo.  The research is still in its infancy, but in the coming years, you’ll be shocked at how much things will change.  The choice will be if you decide to stay healthy with just diet and exercise, or if you will rely on “supplements” as well.

Resisting Temptation

On Thanksgiving, my wife and I had our families over to the house and got to experience some amazing food.  There was turkey and dressing, cranberry sauce, sweet potato casserole, cakes, pies, fruit salad, and everything else you can imagine.  My family left on Friday and were kind enough to leave behind a delicious piece of cake.  For 5 days it’s been sitting in my refrigerator and neither my wife nor I have touched it.  I know it will be delicious.  I did get a small piece of it, so I know how good it would be, but that was then.  I have no problem occasionally indulging on something like this, but Thanksgiving only lasts one day.

Now I’m not trying to make you feel guilty if you are still eating all of the cake leftovers.  And Mom, I’m sorry if you think I wasted your piece of cake.  It was delicious the other day, in case I didn’t tell you. I think we often think we are only cheating one day during the week.  Or sometimes we think we only cheat on the major holidays.  But the truth is, our Thanksgiving and Christmas often last all week.  Our Christmas parties often happen 2 days a week.  So we actually end up eating unhealthy food half the month, as opposed to the 1 or 2 days we have told ourselves.

Get rid of the leftovers.  Yes you will be wasting food.  But it’s better to get rid of the food then to have to work so hard to burn off the extra calories.  If you already ate the cake, here are some things you can do for 60 minutes to burn those calories off.

1. Rowing (vigorous effort): 502
2. Running 5.2 mph (11.5 minute mile): 531
3. Ice skating 9 mph: 531
4. Kickboxing: 590
5. Rock climbing (ascending): 649
6. Cross-country skiing (vigorous effort): 531
7. Swimming laps freestyle (vigorous effort): 590
8. Bicycling 14 – 15.9 mph (vigorous effort): 590
9. Walking up stairs: 472
10. Running up stairs: 885

Atlas Sports Genetics our of Boulder, CO is now gene testing your kids to help you guide them into the right sports.  They can basically tell you if your kid is built for endurance sports (long distance running and swimming), Endurance and Power (soccer/cycling), or power (football, weightlifting, sprint events).  While I personally don’t think it’s perfect yet, over time I think they will make strides to fine tune it to be more accurate.  The basic test is $149, if they include a jump test it is $249, and to include a speed and agility test the price jumps to $999.  Is it worth it?  I’ll let you decide that.

Atlas Sports Genetics

NY Times story about the company