Archive for November, 2012


Monday, November 12th, 2012

Rob Sweet

Tired of traditional resistance training with the same old barbells, dumbbells, and bands?  Aired it out about aerobics?  Had enough Pilates?  Well, we’ve got a new type of training that’s not only cutting edge, but highly effective in allowing for your creativity and developing the totality of one’s overall body stability.

Suspension Training is a form of resistance training that includes bodyweight exercises in which a variety of multi-planar [many planes of the body], compound exercises movements can be performed (see Wikipedia).  Suspension training develops:

  • Strength
  • Balance
  • Flexibility, and
  • Joint stability.

Many aspects of suspension training are beneficial for the body; it develops core body strength, as well as joint and muscular stability. However, I must warn you of the criticisms toward this particular type of training. Many argue that some less fit individuals do not have the core or joint stability to preform suspension exercises properly. There is good news however. A personal trainer can develop a safe and effective suspension workout based on the individual’s strength and overall fitness level.

If you want to add some variety to your routines or just had your curiosity piqued, let us know.  Being suspended can be a good thing.

Sit at Your Own Risk! : Better Health May Be as Easy as Sitting Less and Moving More. (Katie Dennison)

Sunday, November 11th, 2012

Did you know sitting could be hazardous to your health? With many Americans sitting over 70 % of their days, researchers have begun to study the health effects of sitting and the results have been shocking.  With multiple studies finding higher risk of mortality across higher levels of sitting time regardless of age, sex, or leisure time physical activity.

So are you at risk? Sitting for longer than 3 hours in a row places you at higher risk for heart disease, type II diabetes, high cholesterol, and some forms of cancers even if you regularly exercise. In fact, muscular studies have shown that prolonged inactivity such as sitting for long periods changes your muscles at the cellular level – specifically the activity of an enzyme call lipoprotein lipase, an enzyme that plays a crucial role in controlling triglyceride and HDL cholesterol levels in the body.



Some simple ways to modify your day so that you’re sitting less include:


At work:

–     Set up your office so you have excuses to walk more

–          Move your printer so you have to walk to it

–          Stand up when talking on the phone

–          Set your phone to alarm every 20-30 minutes and stand and stretch for a minute or two

–          Consider getting a standing or treadmill desk


             At home:

–     Limit your TV watching to less than 2 hours per day

–          Walk on a treadmill while watching TV

–          Do some core exercises or see how many times you can sit and stand back up during commercial break

Throughout the day:

–          Park your car in a distant parking space

–          Take a walk after dinner

–          Plan to eat lunch away from your desk

–          Take the stairs

–          When driving for greater than 30 minutes, plan stops to get out and stretch your legs

Katie Dennison is a personal trainer at Fitness Plus in Lexington, KY (

The Enhancing Benefits of Exercise on Your Daily Life (by Chris Williams)

Sunday, November 11th, 2012

The “Holy Grail” of why people exercise is to lose or maintain weight. When these goals don’t occur, people get frustrated and put their physical activity on the back burner.
What people don’t realize is how many other benefits there are from exercise. One benefit people get from exercise is mood improvement. Need to blow off steam from a stressful day? Something going on in your life that you can’t deal with? A workout at the gym or even a brisk 30-45 minute walk around your neighborhood can help. Physical activity stimulates various chemicals in the brain that leaves you feeling less stressed and happier.
Another benefit of regular exercise is it boosts energy. Regular physical activity can improve muscle strength and boost your overall endurance. So the next time you notice you are winded carrying in the groceries it might be time to increase your activity level.
Regular exercise can also help prevent health issues and diseases. If you are worried about high blood pressure or heart disease runs in your family then exercise should be in your daily routine. Being active helps to boost your HDL(high-density lipoprotein) while also decreasing the unhealthy triglycerides. This can help decrease the risk of cardiovascular diseases. There are a wide range of health problems that with regular exercise and physical activity you can prevent or manage such as Type 2 diabetes, stroke, depression, arthritis and falls.
Exercise and physical activity is a great way to improve your health and general sense of wellbeing. Set a goal for your self to get at least 30 minutes of exercise a day. If your goal is to lose weight you may need to exercise more, but don’t get frustrated if the weight doesn’t just fall off. There are many benefits and losing weight although important isn’t the only one. So find a physical activity you enjoy to do and just do it. Whatever you do stay moving and your body will thank you for many years to come.

Chris Williams is a personal trainer at Fitness Plus in Lexington, Ky (