2012 Diet Challenge – Cornell’s Fitness Tips

Posted on January 2, 2012 by admin

By CORNELL McCLELLAN
for Windy City Live
Always remember to consult a physician before starting any weight loss plan.
If you want to start your new year by adding or increasing an exercise program, we have the right person for the job! Personal trainer to the President and Mrs. Obama, Cornell McClellan! He gives us tips on how to get more exercise in 2012 whether you’re a couch potato.

Getting started:
1. Track your progress.
The President’s Active Lifestyle Award: Activity + Nutrition (PALA+) provides an easy way to track your progress and give you suggested activities to move.

2. Prioritize your health. It’s important to find time to be physically active and eating healthy. Consider waking up earlier in the morning, fitting in physical activity over a lunch break, and scheduling time for your workouts on your daily calendar.

3. Every minute counts. Don’t eliminate your exercise for the day just because you have a full schedule. If you’re crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You’ll feel better knowing you did something rather than nothing.

4. Ten minutes are better than ZERO. Can’t stand the idea of working out? We all have those low energy days. When you’re feeling ho-hum, head to the gym or workout anyway and promise yourself you can quit after 10 minutes.

5. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches, mix it up. Giving yourself mini, achievable health goals can go a long way. Side crunches and leg lifts will help tone your core without blocking your view of the tube. At a commercial, take your heart rate up a notch with sets of jumping jacks, lunges and push-ups.

6. Join a recreational team at work or organize a day for you and your friends to play a game; you burn calories whether you make contact with the ball or not.

7. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there’s never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.

8. Get your glutes in gear. Get on the floor on your hands and knees. Extend one leg and bend it to a 90-degree angle, raising it so that your toe points toward the ceiling. Bring the leg back down and repeat for 12 repetitions, then switch to the other leg. To maximize results, make sure you squeeze your glutes tight as you do it.

9. Jumping rope provides such a great full body workout that an average sized woman (5’4″, 140 lbs.) can burn more than 100 calories in just 10 minutes.

Current Exercisers:
1. Track your progress.
The President’s Active Lifestyle Award: Activity + Nutrition (PALA+) provides an easy way to track your progress and give you suggested activities to move.

2. Every minute counts. Don’t eliminate your exercise for the day just because you have a full schedule. If you’re crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You’ll feel better knowing you did something rather than nothing.

3. Add strength training to your routine. Try a bicep curl by standing with your feet shoulder-width apart. Place your arms at your side and slowly bend your arm, bringing the weight up toward your face.

4. Trade the treadmill for some new terrain and explore a great path in your neighborhood. Tired of running? Go for a long hike or a swim. A new environment can breathe some fresh air into your routine.

5. Join a recreational team at work or organize a day for you and your friends to play a game; you burn calories whether you make contact with the ball or not.

6. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there’s never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.

7. Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money’s worth and the energy from everyone in the room will help improve yours. Don’t worry if you don’t know all the steps at firstthink of what a big step you’re making for yourself.

8. Buddy up. Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.

9. Change up your workouts with a little high-intensity strength training. Increase the weight, reps and/or sets you lift (and decrease the amount you rest in between) and you’ll start to see some sculpted, lean muscles (and you’ll keep your metabolism humming post-workout!)

Suggested Physical Activity

Children and Adolescents:
Children and adolescents should do 60 minutes or more of physical activity per day.

Aerobic: Most of the 60 or more minutes per day should be either moderate-or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days per week.

Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.

Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.

It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Adults:
Adults should do 30 minutes or more of physical activity per day.

Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

For substantial health benefits, adults should do at least 30 minutes per day (2 hours and 30 minutes per week) of moderate-intensity, or 75 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.

Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Older Adults:
The tips for Adults also apply to older adults. In addition, the following guidelines are just for older adults:

When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.

Older adults should do exercises that maintain or improve balance if they are at risk of falling.

Older adults should determine their level of effort for physical activity relative to their level of fitness.

Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

Adults With Disabilities:
Adults with disabilities, who are able to, should get at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

Adults with disabilities, who are able to, should also do muscle-strengthening activities of moderate or high intensity that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

When adults with disabilities are not able to meet the Guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

Adults with disabilities should consult their health-care provider about the amounts and types of physical activity that are appropriate for their abilities.

People With Chronic Medical Conditions:
Adults with chronic conditions obtain important health benefits from regular physical activity.

When adults with chronic conditions do activity according to their abilities, physical activity is safe.

Adults with chronic conditions should be under the care of a health-care provider. People with chronic conditions and symptoms should consult their health-care provider about the types and amounts of activity appropriate for them.

Women During Pregnancy and the Postpartum Period:
Healthy women who are not already highly active or doing vigorous-intensity activity should get at least 150 minutes of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, this activity should be spread throughout the week.

Pregnant women who habitually engage in vigorous-intensity aerobic activity or who are highly active can continue physical activity during pregnancy and the postpartum period, provided that they remain healthy and discuss with their health-care provider how and when activity should be adjusted over time.

Safe Physical Activity:
To do physical activity safely and reduce the risk of injuries and other adverse events, people should:

Understand the risks and yet be confident that physical activity is safe for almost everyone.

Choose to do types of physical activity that are appropriate for their current fitness level and health goals, because some activities are safer than others.

Increase physical activity gradually over time whenever more activity is necessary to meet guidelines or health goals. Inactive people should “start low and go slow” by gradually increasing how often and how long activities are done.

Protect themselves by using appropriate gear and sports equipment, looking for safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.

Be under the care of a health-care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms should consult their health-care provider about the types and amounts of activity appropriate for them.

For more exercise advice visit www.fitness.gov

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Danger Lurks in Teen Prom Diets

Posted on April 11, 2011 by admin

By CORNELL McCLELLAN
for the Chicago Sun-Times, mind and body, Cornell McClellan

As spring begins in earnest and prom season commences, many teenagers are considering going on a diet to look amazing in their prom gowns.

While a healthy lifestyle is a worthwhile goal for people of all ages, teenagers are at risk of engaging in dangerous dieting activities. From skipping meals to sneaking diet pills, a “prom diet” can have serious consequences.

Fortunately, it is possible to lose weight before prom (or any formal event) without going into fasting mode. Consider the following:

Exercise the right way. Before you begin any diet, you should first get the green light from your doctor. Remember that not all exercise is created equal.

Rather than perform grueling exercises, try to work out at a moderate pace for three to four times a week.

Don’t fall into the trap of thinking that you must be panting and almost passing out to lose weight. Moderate cardio (in which you are exercising at around 50 percent of your capacity) will be an effective and safe way to lose weight without straining the body or risking injury.

Along with cardio, you also should make sure to perform strength training one to two times a week. Strength training is a necessary component for any exercise program, particularly when it comes to events in which your arms and shoulders will be displayed in formalwear. Strength training will tone your muscles, and as your muscles grow, your metabolism will increase and you will burn more calories. Perform resistance exercises like squats, lunges, planks, and then mix things up with resistance bands, tubes, or kettle bells.

Trim the fat out of your diet. People tend to think that starvation diets are the best way to lose weight quickly. Unfortunately, this can backfire. Not only will you be tired, grumpy and running on empty, but you also will be likely to lose willpower and binge on junk food later. (Not to mention, you won’t be able to enjoy your prom if you feel weak and dizzy with hunger!)

Instead, make healthy, simple choices. Think real, whole and unprocessed foods, like fruits, vegetables, nuts and lean protein. Cut out sugar as much as possible. If you have a sweet tooth, banning sugar will be hard at first, but after a few days, you will find your sugar cravings dissipating.

Over time, your cravings will almost completely disappear, and when you eat something sweet, you might find it to be overpowering. Along with cutting out sugar, you might consider cutting back on bread and pasta, particularly those made with white flour. Whole grains are filling and full of fiber, but white bread offers little nutritional value and packs a lot of carbs.

Cut down on juices and soda (even diet soda). Instead, drink plenty of water.

Lastly, try to sneak exercise into your daily activities. Take the stairs, and opt for something active (a game of Wii Fit) over something inactive (such as watching TV).

Small lifestyle changes such as these have the power to change your body long after your prom is over, as long as you stick with it!

Since Mind&Body debuted in the The Chicago Sun-Times, Cornell McClellan has written the First Trainer column. Alas, his busy schedule has made it impossible to continue doing so. We’ve appreciated his down-to-earth advice.

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Slash Stress and Lose Excess Weight, Too

Posted on April 5, 2011 by admin

By CORNELL McCLELLAN
for the Chicago Sun-Times, mind and body, Cornell McClellan

A new report from the National Institutes of Health has found a link between weight loss and lack of stress.

According to the study, people with the lowest amount of stress had an easier time losing 10 pounds than people with higher amounts of stress.

Additionally, it was found that plenty of shuteye promoted easier weight loss: people who slept between six and eight hours a night had an easier time shedding pounds.

Of course, applying these findings to one’s own weight loss endeavors is easier said than done. In an ideal world, we would all be free of stress and able to sleep soundly for eight hours every night. Reality is a little less relaxing. However, there are things you can do to slash stress (and unwanted weight) from your life.
Consider the following:

Be mindful.
A new study from the University of Bristol has found that people who eat while they are distracted (such as while on the computer) are less satisfied with their meal and more likely to be hungry in the hours afterward. They also ate twice as many snacks than people who ate their meal without distractions.

Mindful eating has become the buzzword of the health community for a reason, and studies such as these prove the importance of food’s role in our life. Food is not only meant to nourish our bodies, but also our spirits, and when you eat your meal while watching TV or working at your desk, you won’t receive the mental satisfaction.

Instead, step away from your desk (even if it’s for only 15 or 30 minutes), and actually focus on the food you eat. Notice the flavors and textures, and let your senses awaken as you enjoy your meal.

Hours later you might find that you are more satisfied and less likely to reach for a mid-afternoon snack of potato chips.

Practice healthy sleep habits.
If you are like most people, your workweek is hectic and gives you little time for sleep. Then, when the weekend arrives, you want to make up for your lack of sleep so you sleep in (and stay up late!). Come Sunday night, your sleep schedule is completely thrown off and insomnia disrupts your Zs.

To prevent this, researchers advise that people stick to a strict sleep schedule (even on the weekends). Go to bed at the same time every night, and get up at the same time every morning (give or take 30 minutes). Limit caffeine in the afternoon, and skip alcohol late at night at this can disrupt your sleep.

You also should avoid watching TV or sitting on the computer before bed, as some research has shown this can interfere with sleep. Instead, do some light reading or meditate quietly.

Exercise for stress relief.
People often consider exercise to be a punishment, and it certainly can be if you tackle the gym with the wrong attitude.

Don’t force yourself to do exercises that you find boring, and don’t overdo it. Instead, find an exercise you actually enjoy (from swimming to dancing to bike riding, there are truly innumerable options), and then work at a pace that is comfortable for you.

Work out with a buddy or your spouse to make your exercise more enjoyable, and institute variety so that you don’t get bored performing the same exercises every day. Not only will you lose weight and improve your health, but you also will decrease your stress and get those feel-good endorphins flowing.

Remember, even though you won’t be able to work out every day (or sleep eight hours every night), you can improve your life simply by making these small changes and committing to positive growth.

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Examine Your Child’s Fitness Realistically

Posted on March 28, 2011 by admin

By CORNELL McCLELLAN
for the Chicago Sun-Times, mind and body, Cornell McClellan

A new study from Columbia University has found that overweight mothers and children tend to underestimate their own weight.

They also underestimate each other’s weight as well, believing their family members to be thinner than they actually are.

The researchers also found that the heavier the family member was, the more inaccurate their weight estimate was. Eighty-two percent of the obese women underestimated their weight, along with 86 percent of overweight or obese children.

To make matters worse, nearly half of the moms who had overweight children believed their children to be healthy and of a normal weight.

Though well-meaning, denial such as this can be damaging to a child’s health. In fact, one-third of children in the United States are now overweight or obese, and this puts them at risk for myriad health issues including type 2 diabetes, sleep apnea and heart disease.

The only way to stop our country’s obesity epidemic in its tracks is to confront the issue head-on, even (or especially) when it’s difficult.

Start by taking stock of your own health and weight. A healthy BMI is only part of the picture. You also should be sure that your cholesterol levels and blood pressure are on track.

And you can examine your fitness with a more real-life approach. Do you wheeze or pant after walking up a flight of stairs? Is it getting harder and harder for you to carry your groceries in the house? Are you moving slower or is your sleep disturbed and uneven?

These are all signs that you aren’t functioning at your optimal level of health.

You also should do the same for your children. Talk to your pediatrician about their health and weight, and keep an eye on them during playtime.

Are they running, jumping, and playing along with the other kids? Or do they tend to get winded and hang back near the sidelines?

Keep an eye on their nutrition, too. Are they going for pop all the time? Do they seem to be snacking and reaching for junk food more often?

As a parent, it’s your responsibility to make sure that you are helping them so they can make healthy choices. This includes filling your pantry and refrigerator with plenty of real, fresh foods, and cutting out or decreasing the amount of junk food you buy, including sugary juices, pop, processed foods and fattening snacks.

It also calls for preparing healthy meals as opposed to ordering pizza or takeout. This is difficult for many parents, as they often are too busy to make a complicated meal, but you don’t have to be a chef to make healthy fare. Make a light pasta dish with whole wheat noodles and add in vegetables or protein-rich options such as chicken or shrimp.

Use your slow cooker to make healthy and filling stews and soups that will be ready when you come home from work and the kids come home from school.

And, when you do eat out or order out, make smart, conscious choices for the whole family. If you are ordering Chinese, skip the greasy fried rice and fattening orange beef. Instead, go for steamed rice and veggies, wonton soup, or tofu dishes.

If you are ordering a pizza, get thin crust instead of a deep dish pie. Pile it high with veggies instead of extra cheese and pepperoni. Take note of calorie counts, even on kids’ menus, because even child-size portions can pack a wallop.

Although it’s not always easy to say no to your kids, you have to do so if you want them to live long, healthy lives. Find ways to reward them that don’t include food, such as a trip to the zoo or a new toy at the store.

Good choices start with you, and these early lessons will inform your child’s future decisions and health. Remember, we’re all in this together!

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Spring Into Action, Have Fun Shaping Up

Posted on March 22, 2011 by admin

By CORNELL McCLELLAN
for the Chicago Sun-Times, mind and body, Cornell McClellan

Forget expensive diet products and overpriced gym memberships. The key to a leaner, sexier bod might be waiting for you in a local animal shelter.

A new study from the Michigan Behavioral Risk Factor Survey has found that dog owners are 34 percent more likely to get the recommended weekly amount of exercise than people who don’t own a pooch.

According to the study, two-thirds of dog owners regularly walk their dogs. Dog owners also were found to be more likely to engage in other physical activities as well, such as gardening or playing sports.

But, don’t fret, cat lovers; you are not doomed a life of Garfield bellies. There are so many ways to get active in the springtime, whether you own a dog or not.

Consider the following:

Give kayaking a try. Kayakers burn around 350 calories an hour, and this fun activity can help tone your upper body, core and hips. It’s also a great way to target and trim the obliques. So not only will you be saying goodbye to your love handles, but you also will have the opportunity to commune with nature and rediscover the city in a whole new light. Beginners can check out classes at kayaking schools such as Kayak Chicago.

Try a vintage workout. Remember gym class standbys such as dodgeball and kickball? These old-school exercises are still a fun way to burn calories and make new friends. Start up an impromptu game with your friends or join a league with a group such as Chicago Social. You might find that you still have that great arm you had in fourth grade!

Start climbing. Rock climbing is a great way to tone the whole body. All of your muscles will be engaged from your arms to your upper body to butt and thighs. Rock climbing is a great way to get your endorphins pumping and your heart racing.

As you scale to the top, you will be so engaged that you won’t even realize you are burning up to 800 calories an hour!

Find your inner “Black Swan.” If you hate being bored on the treadmill, look no further than a challenging dance class. Whether you go for ballet, tap, jazz, hip-hop, ballroom or disco, you can brush up on your dance moves all while toning your trouble spots.

There are a number of classes in the city including those found at Hubbard Street Dance, Old Town School of Folk Music and Arthur Murray Dance Studios.

Take a nature hike. As spring begins, you can take this opportunity to start exploring the many beautiful trails and nature preserves around the Chicago area.

Check out North Park Village Nature Center or the Forest Preserve of Cook County. You can take a canyon tour, a moonlight hike, or even go bird watching or take a frog walking tour.

Or go to Goebbert’s in South Barrington to pick out fresh veggies or to learn how to plant your vegetable garden.

Help an animal in need. You can get in shape and help an animal in need at the same time. Volunteer at your local animal shelter and help walk some lovable dogs, with Team PAWS Chicago. Go to www.pawschicago.org/ to learn more.

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