Hello Folks, this article was submitted to me by a personal training guest blogger named David Haas. I find this information to be very helpful. You can contact David at: davdhaas@gmail.com. Enjoy!   -Jon Arnold

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Exercise Enhances Quality of Life for Cancer Patients and Survivors

A diagnosis of cancer can be frightening and overwhelming. However, there is something that can help cancer patients cope with the stress and possible side effects of treatments: exercise. Doctors used to advise cancer patients to avoid physical activity, but recent studies have shown that there are numerous physical and psychological benefits for patients who engage in regular exercise. Though it is not yet clear if exercise increases survival rates, it may provide many important benefits for those struggling with cancer, including increased energy, reduced stress and fatigue, improved body image, prevention of muscle loss, control of body weight, and depression relief.

Recommendations

According to the National Cancer Institute, there is very strong evidence linking physical activity with improved quality of life for those undergoing treatment as well as those who have completed it. In July of 2010, the American College of Sports Medicine (ACSM) published guidelines for exercise specifically for cancer patients and survivors, which emphasize that they “should be as physically active as their abilities and conditions allow” and that it is important to “avoid inactivity.” A weekly amount of 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous exercise, is recommended, along with two or three strength training sessions that include exercises for all the major muscle groups. However, these general guidelines need to be adapted for each individual, based on current abilities, type of cancer, treatments, and disease prognosis. For example, some breast cancer patients may have had surgery that affects the shoulder muscles, and bone cancer patients should focus on low-impact exercise.

Exercise During Cancer Treatment

Fatigue can be a major problem during cancer treatment, but the National Comprehensive Cancer Network (NCCN) reports that patients who exercised regularly had 40% to 50% less fatigue. For patients suffering from gastrointestinal problems and loss of appetite during treatment, losing too much weight can be a major concern, but exercise can help maintain muscle mass. Cancer patients with hormone-based tumors, breast or prostate cancer often have the problem of weight gain; exercise can help them maintain an optimal body weight.

One caveat for those undergoing radiation therapy, such as some mesothelioma patients: avoid swimming pools, as they may have bacteria that can cause infections and the chlorine may be too irritating for the skin.

Psychological Benefits

Regular exercise has been shown to elevate mood, and yoga and tai chi can improve flexibility as well. Even a simple walk can be a moving meditation that can reduce stress and anxiety. Working out is a drug-free method of relief from depression. For patients who don’t have the energy for a full workout, even exercising for ten minutes at a time can have valuable benefits.

link to the Mesothelioma Cancer Alliance Blog at http://www.mesothelioma.com/blog

It may not be well known to the general public, but many brand name companies like GNC, Vitamin Shoppe and even Subway and American Airlines promote illegal steroid use through sponsoring unnatural bodybuilding events (Arnold Classic sponsors: http://www.arnoldsportsfestival.com/sponsors/ ). After watching the 2012 Arnold Classic, and witnessing how these companies and others pay the winners of an IFBB show, I became infuriated at how the proliferation of illegal steroids is incentivized by large corporations.

The International Federation of Bodybuilding (IFBB) is the organization that provides competitive bodybuilders their hope to stardom with big ties to companies that will support bodybuilders regardless of their drug use. It’s a well-known fact that most, if not all, IFBB competitors use illegal, anabolic steroids. Even the New York Times has interviewed multiple IFBB competitors discussing their steroid use and the damage it is causing their bodies:  http://www.nytimes.com/2009/12/10/sports/10steroids.html. In addition, the winner of the Arnold Classic this year, Branch Warren, had a training partner who was arrested several years ago for drug trafficking. http://steroidreport.com/2007/11/29/branch-warrens-training-partner-pleads-guilty-to-steroid-distribution/

Beyond the individual use of steroids, the real issue on the table here is with big companies, especially those in the supplement industry.  Corporations like GNC, MHP, Muscletech and even Vitamin Shoppe were major sponsors of this event and presented awards to the top placing male bodybuilders. Thanks to these heavy promoters, the top three placements were awarded: $50,000 for third place, $75,000 for second place, and $130,000 for first place. Given the money at stake, there is no wonder why the proliferation of steroids in this sport continues to rage on and on!
As an alternative, these same companies supporting natural bodybuilding could certainly make a difference.  However, these large companies are oddly missing from the sponsorship scene for these events or contribute much smaller sums when they do come to the table.   To compare, a natural bodybuilder does not use illegal, anabolic hormones to build his or her body. In addition, the natural bodybuilder is drug tested via polygraph and urinalysis when it’s time to compete.   Interestingly, the IFBB does not do consistent pre-competition drug testing and yet they are the ones who get the big sponsors!

In addition, there is a huge disparity in incentives in bodybuilding.  To compare how much attention is given to the unnatural bodybuilders versus natural, take a look at the payout: the steroid using bodybuilder is awarded a six-figure sum for placing first in one of their top events, not to mention likely millions of dollars are made from endorsements from other supplement companies after they win. On the other hand, the World Natural Bodybuilding Federation (WNBF) paid a very meager $6000 this past year to the World Natural Champion for winning their event. Sadly, many of these hard working natural bodybuilders go unnoticed.  They don’t get a huge windfall like the steroid users do for working years to build their physiques.  With that much money up for grabs, which option sounds more appealing to you?

In order to make a dramatic stop to this, it’s going to take companies like GNC, Vitamin Shoppe and Muscletech to stop paying and endorsing top UNNATURAL bodybuilders. It’s time to stand up for doing what’s right! In order to make a difference in this arena, we need to let those who pay for it know what the picture of true health is! It’s not a body diseased with significant hormonal imbalances! It’s a healthy drug-free body.

Join me in taking a stand!

If you want to support us making a difference, please pass this onto those you know. The more awareness we have about this, the more of a positive difference we can really make!

The next round of our 10-week Biggest Loser program which begins June 20th, will have the biggest prize giveaway yet! We will be offering up $1000 to the overall individual Biggest Loser(s)!  $700 given to the top winner, $200 to the second place winner and $100 for the 3rd place winner.

This is your chance to get in great shape, lose weight and be your best and win big all at the same time! The cost to join in this program is $199 as long as you sign up before June 13th. It will then cost $235 to join after that.

If you have any interest at all in losing weight, getting in shape, making new friends and winning money, call or email today to sign up! (603) 343-5920.

Starting Monday, March 7th at 5AM, Integrated Fitness of Dover will be starting a “Rise and Shine Boot Camp”! This is a great way to get in an effective workout before you even realize that you are awake! There is no better way to start your day then to get an effective, fun and entertaining workout in the morning.

If you are interested in getting in great shape, losing weight and meeting new people, come to our Rise and Shine Boot Camp class at 5am Monday mornings. The cost is $12 on a pay-per-session basis or you can purchase 10 sessions for $80. Call 603-343-5920 or email jon.arnold@ifitnessnh.com for more details.

 “Wake up, sleeper,  rise from the dead, and Christ will shine on you.” Ephesians 5:14 (NIV)

Integrated Fitness of Dover’s current Biggest Loser session is more than half way through. So far, after 5 weeks of hard work, everyone has lost 113lbs!  Everyone who actively participates in this program is realizing fantastic results! If you are someone interested in getting in shape and losing weight, then sign up now for the next round!

Our next Biggest Loser session will begin April 4th. Early bird  registration receives a 20% discount off the retail price. The early bird registration will end March 11th. Either call 603-343-5920 or email jon.arnold@ifitnessnh.com to register.

Alright, I admit, it sounds like I went off the deep end with this topic! However, if you have been struggling with weight loss or just trying to be fit, the following may be of great value to you!

Over the past 6 years, as a personal trainer in NH, I have realized that I personally like to sleep in a bit during these cold winter months! However, when I actually don’t hit that snooze button for the 12th time and instead wake up and exercise, there are a lot of positive results that occur. Here are 4 reasons why you should get up and exercise and stop trying to sleep in:

1) You actually create energy when you exercise: Cardiovascular exercise (especially higher intensity type) will get your blood flowing rapidly and help wake you up far more than 2 cups of coffee!

2) You set yourself up for daily success: Do you ever have one of those days where you feel like you are just behind the 8 ball all day? Chances are, your day starts out by waking up too late and you rush, rush, rush and try not to forget everything that is important. Well, if you instead started your day by exercising, you will have greater clarity and focus and already be on the right track for that day, and chances are you won’t forget the important stuff!

3) Exercising regularly may actually reduce the need to sleep as long: Regular, challenging, cardiovascular exercise may actually help reduce the need for long sleep sessions. Since cardio exercise increases your lung capacity, cell funtion and tissue repair, your body may become more effecient and require less sleep for you to feel “normal”.

4) Exercise will help you sleep better: The more you exercise, the deeper your sleep may become. Since your body does become tired with exercise, you will achieve a greater level of sleep and potentially become more well rested in possibly shorter time (of course everyone’s body is different).

I know when I do consistent, regular, challenging cardiovascular exercise first thing in the morning, even if I only had 4 or 5 hours of sleep, I will feel energized, awake, focused and likely have a very productive day! Also, after that day is done, I will more than likely try to get a more reasonable amount of sleep that night. But, I try to  not allow myself to use the “I’m too tired” excuse to prevent me from getting in some good cardiovascular exercise right when I wake up in the morning!

If I have to wake up earlier than normal, that means it’s even more important to get the exercise in. Again, I will feel more energized (not less) when I exercise right away, even if I only had several hours of sleep! So, if I can be more awake, focused, successful and productive just by exercising first thing in the morning, who wouldn’t want to do this more often?  I encourage you to exercise because you feel tired next time and see what happens!

“This is why it is said:  ’Wake up, sleeper, rise from the dead, and Christ will shine on you.’” (NLT)

Often when we think about investing money, we often think about how we can best save our money to get a good return on that investment. Some people might even consider getting rid of debt or maybe buying property. We tend to get in a ”ROI” (return on investment) thought process. 5%, 10%, 15% tend to be thoughts that float through our mind. However,  when you actually invest in yourself by taking care of yourself, your return is far greater than the S&P 500!

When your body is functioning at it’s absolute best because you exercise regularly, how much more productive do you think you will be? When you eat the right foods often, do you think it has an impact on your effectiveness?

Here is an excerpt from bewellbuzz.com:  “According to Elizabeth Frazao, an agricultural economist with the U.S. Department of Agriculture, it is estimated that healthier diets might prevent $71 billion per year in medical costs, lost productivity and premature deaths.”

Here is what Dr. David Herber, professor of medicine and director of human nutrition at UCLA,  has to say about being out of shape in the workplace:  “One of the most common things with being overweight is lower back pain. This can lead to a lot of time away from work. Also, just being more tired during the day, and not being as effective mentally as you would be if you were in good shape, can make you less effective in your business and more easily irritable.”

So, let’s also be quite open and honest about this, if you are 20lbs, 30lbs or more overweight and you are competing for a job against someone who is in top physical condition, even if the job is not physically demanding, how confident will you be when you see your opposition going in for their interview? As much as we would like to not judge people based on appearance, we all inherently do it. Also, as an employer, if I am looking to hire someone, and the person I am looking to add to our business team does not take care of himself by staying in shape, that says he may not be willing to put in 100% effort for  my company as well. 

By being in shape, more financial opportunities may open up to you. Of course, you may also realize that once you are truly healthy, there are far greater benefits to life than just having more money. Living a life full of energy that you can make an impact with is the greatest investment opportunity of all!

“Tainted wealth has no lasting value, but right living can save your life.” Proverbs 10: 2 (NLT)

This time, instead of me trying to instill my reasons for doing things, I would like your feedback on this topic. If you are currently struggling with weight loss or being as active as you want, please answer this question: “Why don’t you exercise as often as you know you need to?” Be as honest as possible. Thanks!

The desire to get into shape is not a new concept for Americans. As many of you may be aware, Jack Lalanne died yesterday at the age of 96. Since the 1950′s Jack taught Americans how to eat right and exercise. Even back in the 1950′s, Jack saw a trend of complacency and gluttony in this country. Even before the obesity epedemic ever became what it is today, he realized that everyone needed to exercise on a regular basis. He realized that living an active, healthy lifestyle gives you energy, helps you be a better person and is honoring to God.  He lived 96 full years of energetic lfe! Shouldn’t we all work to do the same?

Watch Jack’s first video here:  http://www.jacklalanne.com/watch-jack/

“I walk in the way of righteousness, along the paths of justice, bestowing a rich inheritance on those who love me and making their treasuries full.” Proverbs 20-21 (NIV)

If you have been trying to lose weight and find yourself craving foods that you know aren’t going to help you. Try to eat one of the following when hunger cravings strike:

1) Any Lean Meat: lean meats like chicken breast, pork tenderloin or fish are very high in protein and low in fat. Protein is the macronutrient that takes the longest to break down in your stomach. So if you find yourself feeling hungry, eat a food that is high in protein and you will quickly satisfy that hunger sensation.

2) Nonfat Greek Yogurt: These types of yogurt have twice the amount of protein and half the sugar as traditional yogurts. Since this product is so rich in protein, you will again feel quite satisfied after having just one serving.

3) 94% fat free popcorn: With only 100 calories in a bag, fat free (or mostly fat free) popcorn is a great option for a snack without that many calories. Popcorn is also loaded with fiber. Fiber is similar to protein in how it fills you up quickly. High fiber foods can helps you recognize that you are full well before you become prone to overeating.

4) 100% whey protein shake with a piece of fruit: A whey protein shake is a convienient way to get more protein in your diet. All you need is a shaker cup and your protein powder. Just mix water with your protein powder in your shaker cup and your drink is ready to go. Try having an apple along with your protein drink and you will fill yourself up quite well.

5) Water: Okay, water isn’t technically a food, but it can still help you fight hunger. Often, many people are really just dehydrated when they think they are hungry. When you satisfy your body’s need for water, you might also find you aren’t hungry at all. Try drinking 8-12 (8 oz) cups of water today, it will do your body good!

These five options can truly help you fight hunger and keep you on course to lose lots of weight. If you would like a more detailed plan to help you lose weight, please call us today! (603) 343-5920 or email jon.arnold@ifitnessnh.com

“The appetite of laborers works for them; their hunger drives them on.” Proverbs 16:26 (NIV)