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In a recent study at Auburn University, several different workout programs and weight loss programs were compared. The winner? A combination of cardio and strength training. The participants had an average increase to their base metabolic rate of 61 percent. That is nothing short of amazing. It is critical to add strength training to your routine if this is not something that you already do. If you are already strength training and not getting your desired results, you may need to have a serious look at your workout to determine why it is not working.
Strength training workouts must be “changed-up” on a regular basis. You cannot do the same workout day in and day out and expect to see progressive results.
There are several different ways to progress. One of the most effective is to add movements that challenge your balance and core strength. These moves also make the original move more challenging. An example of this is adding the ball to your workout. Overhead tricep presses change completely when done on the unstable surface of the ball.
Another way to progress is to make like a flamingo. Performing exercises on one leg adds to the challenge because of the added weight and the instability. Check out one-legged marble squats if you don’t believe me.
If you are a beginner, you need to be careful that these new moves do not challenge your form. Proper form is critical to injury prevention.
And a simple no-brainer way to change the load for everyone, STAND UP! Most exercises that you normally perform while sitting on a bench give your body more of a challenge if you perform them while standing. Think of exercises like bicep curls.
There are also many other ways to challenge (and breathe life) into a stale routine. Just ask and I would be happy to give you some pointers.

Tags: Fitness, obesity, Weight Loss by David Hansey, Personal Trainer
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Childhood obesity has been on the rise for decades. It is easy to see why. We are more “plugged in” these days. Kids don’t play outside like they used to. For many kids, there is also a safety issue with outdoor play – the world is not what it used to be.
But as parents, we play a key role in helping our kids to learn how to become healthy adults. This does not mean forcing them to do anything. It also does mean depriving them of some of the joys of life such as ice cream or a piece of fine chocolate. It does, however, mean being a responsible parent and truly caring about your child’s health.
I see many parents forcing their kids into activities in desperate attempts to take some weight off them. But, they miss some of the REALLY BASIC steps in helping your child to make active, healthy decisions in their life.
Let’s face it. Kids HATE anything that has the appearance of work or chore. So, make it fun. You can walk a long way at the zoo or the amusement park. You can play at the playground. You can play touch football in the backyard (or even TAG!! Do you remember how fun it was to play tag!) You can ensure that your child gets to spend time with friends. They make great sports-team buddies and great gym buddies.
You can take your children bike riding. If they are liltte, you can walk, rollerblade or bike alongside. The Silver Comet trail is an AMAZING place for this as it takes away the worries about traffic and you can just relax.
As far as an eating plan for your child, speak to your doctor. All children need to learn portion control, especially with luxuries such as chocolate and desserts. Teach your child that candy and sweets are a TREAT. A bite or two tastes GREAT but they are not supposed to eat enough cake or candy to feel full. Don’t deprive them. This will only set them up to be unprepared when they have to make choices on their own.
Teach your children to sample new foods. They will hesitate but if you don’t force them, you will find that children actually like salad, fruits, veggies, etc. They just don’t like you telling them to eat it.
Love them and set the example. Spend the time and help them to live the rest of their life in the best health possible.

Tags: obesity, Sports Fitness by David Hansey, Personal Trainer
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