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Gibson's Gym Newsletter - October 2006
This issue is long overdue. Its originally scheduled print date was June. However, the summertime tends to leave people heading in a myriad of directions, effectively thinning out the herd here at the Gym. Now that most, if not all, of you have returned from your vacations, poolside fun, and whatever else may have caught your fancy this past summer, we will use this opportunity to update those of you that haven’t been around on what has gone on over the past few months. In addition, we will continue to provide you the usual insightful articles that have become a fixture of the “Gadfly.” Hope you enjoy.
Personal Training
We get it all the time. “I’d love to have the opportunity to work with a personal trainer. Heck, the results I‘ve gotten, if you want to call them that, haven’t been up to my expectations and I know a personal trainer could get me headed in the right direction. But, and this is a big but, I just can’t afford personal training.“ Or, can you? I hesitate to suggest that individuals “waste” money all the time on frivolous ventures because who am I to decide what is to be deemed frivolous. However, a priority certainly must be placed on an individual’s health and well-being. Personal training can enhance your time spent here in the gym and provide an avenue to allow you to reach your fitness goals and to enjoy improved health and well-being. If you have found yourself uttering the aforementioned ominous statements, then you are well aware of the impact personal training can have on your exercise program and, ultimately, the far-reaching effects personal training can have on your life.
Still think personal training is so unaffordable? Consider this: many of you reading this article will pay upwards, and even beyond, $2 a day for a cup of coffee. That’s about $800 a year for a daily caffeine fix. Coffee isn’t your thing? Maybe you run to the vending machine for a snack break and spend a dollar or two in the process. Eat out at lunch? That’s certainly more than a few added dollars per day. I am not suggesting you give up these luxuries, but consider the nearly trivial monetary amount (on a per day basis) of a service that will reward you one-hundred fold. At a few dollars per day, personal training is not meant only for Hollywood stars and those of great wealth. The average “Joe”, pardon the pun, can afford to exercise with the efficiency provided by a personal trainer and finally realize the results he or she has long desired.
Biggest Loser
This article certainly rates as one of those that is long overdue. However, we are so proud of those of you that stuck out this twelve-week competition that we certainly couldn’t ignore printing this article just because it is coming a little late.
Back in March we set out to motivate our members to lose weight and get fit. So evolved Gibson’s first annual "Biggest Loser" competition, a play off of reality TV’s "Biggest Loser" program. Participants and competitors were subjected to regular body fat analyses and weigh-ins a twelve-week period. At the end of the twelve-week contest the results were in.
Approximately half of the original 150, or so, competitors stayed the course. These participants lost a combined 867 pounds, or more than 12 pounds per person on average. Over 307% body fat was lost.
The winners, Tracey Schultz for the females and Father Anthony Sirianini for the males, lost 14.5 pounds and 50.6 pounds, respectively. Tracey saw a drop from 25.7 % body fat to 19.3 %. Her waist measurement shrunk 4 inches and thigh measurement decreased by 3 inches. Father Anthony realized an amazing 12.9% decrease in body fat, from 23.8 % to 10.9 %. His waist went from a 42” to a 33” measurement.
Again, we are all very proud of those of you that stuck it out. We plan on making this an annual contest. So, look for information in future newsletters and postings for your chance to enter the Biggest Loser II.
Towel Service
“What You Talkin’ ‘Bout Willis?” Different Strokes for different folks. Gibson’s Gym is, as the theme song to the Jeffersons suggests, “Movin’ On Up.” We now offer an array of conventions for maintaining that nice, sleek shine on the exercise equipment. First, there were the green “sweat” towels, hanging from hooks located at various coordinates throughout the gym. In conjunction with those towels, we also offered a for sale, “Gibson’s Gym” labeled towels to allow members to account for their own perspiratory habits. Now, we introduce our newest inductee to the grime fighting trio - a free towel service.
Fresh, clean towels can be picked up from a rack located caddy corner the front desk. These towels can be used to wipe down equipment and wipe down yourself. When you’re done with them, just toss these “hunter green” beauties, yes, that is the color they are ALL supposed to be, into one of two laundry baskets located just outside the stretching area or nearby the rack of clean towels. And, while we have seen a few individuals walk right out the front door with towel in hand, usually the putrid color, or so they say, has them returning the towel before getting to their vehicle. But I digress, enjoy the new towel service as an improved mechanism for maintaining a more clean, more sanitary environment.
Group Exercise
We would like to start off by welcoming two new instructors to our group exercise team: Tammy Corwin and Jean Burns. Tammy directs “Endurance Spin” on Wednesday evenings, while Jean puts “Kickboxing” participants through the wringer Friday mornings. In addition to the addition of Tammy and Jean, we have also added a new class to the Fall schedule. Shabazz will instruct “Yoga” Friday evenings from 7 to 8 PM.
On a slightly different note, recent events held by the group exercise program include the “Autumn Adrenaline” workout team taught on Saturday, October 21st. We hope all participants enjoyed this event held in conjunction with our Annual Fall Festival. Also, look for information on an upcoming workout series to benefit St. Jude’s Children’s Research Hospital.
“While You Wait: The Cost of Inactivity” - Part II
When we last left off with part I of this multi-part series of articles we were quenching holiday insanity with a daily dose of exercise. You may recall the chemical-enhancing effects that occur within the brain as a result of a regular exercise program and that these effects can battle daily mood swings, or even more pronounced anxiety and depression. Besides the mental health benefits of regular exercise, what else does one have to gain from a consistent fitness routine? In a word, FUNCTIONALITY.
So you’ll never be on stage performing a front double biceps, or more importantly, don’t care to be. That’s quite all right. In fact, many individuals these days partake in a regular exercise routine in order to enhance their daily lives. Suddenly, I’m reminded of the 65 year old lady, young by today’s standards, who trips while walking the dog. She finds out, due to decreased bone density, that she has fractured her hip. And, subsequently, the next 25 years of her life will be lived in a state of severely decreased mobility and increased pain and suffering. All could have been avoided by taking the necessary precautions, which include regular bouts of strength training, to preserve bone density.
More than 1.5 million bone fractures occur annually as a result of fragile bones. Osteoporosis, literally meaning “bones with holes,” and osteopenia, a less severe form of bone disintegration, but nonetheless, very much undesirable, tend toward the extreme spectrum of bone fragility. Nevertheless, these conditions are more common these days, for both men and women. Still, if you have been lucky enough to elude osteoporosis and osteopenia chances are that your bone density is not what it was when you were 20.
Strength training can control the withering away of bone associated with aging, a loss that becomes more pronounced during times of hormonal “imbalance” (i.e. menopause). In one study, a 3 percent increase in density of the thigh (or femoral) bone was realized in a relatively short time frame. 3 percent plus 3 percent plus 3 percent. Maybe you can be 20 again, minus the reckless abandon that evaporates with the acquisition of wisdom.
Let’s also not forget many of the other benefits of maintaining muscular conditioning. Muscles act on the skeletal system and can act as a protection type factor for the skeletal system. The practical implications of which may be seen in the daily activities of carrying groceries, playing with children/grandchildren, mowing the lawn, etc. So the time is now to begin to strengthen both aspects of the musculoskeletal system, bone and muscle, such that you can enjoy a long, pleasurable, and participatory existence. Take up strength training twice a week for about 30 minutes at a clip now and mitigate the effects of bone loss and muscular atrophy that occur later. The sooner the better, but it’s never too late to start.
Lots of Change in Washington
You may have noticed the view from out Gibson’s front door has changed considerably. Well, two distinct events have altered the landscape across Highway 57.
First, Washington Antiques was the unfortunate victim of a fire. On Monday, August 28th, Washington Antiques became ablaze at approximately 7 PM. And, despite the rapid response and best efforts of the local and surrounding fire departments, the Antiques building, which you may recall once upon a time as the site of Washington Hardware (remember the big hammer hanging off the front of the edifice), burnt to the ground. Fortunately, the fire was contained and damage was limited to the Antiques store and an adjacent building.
Now, the other substantial change to the landscape in front of Gibson’s involved the scheduled demolition of a number of buildings from, and including, the building that housed the Christian Bookstore and continued to the doorstep of the Kid Care Learning Center. Over the next year or two, this space will be transformed into a four story condominium complex set to house three floors of condos for rent and a bottom floor of retail space.
Fitness Fact
On average, adults lose about 6 pounds of muscle mass and up to 3 percent of their bone mineral density on a decade-by-decade basis unless they perform some type of strength training. This loss of lean mass results in a metabolic slow-down exceeding three percent by decade, which is analogous from going from an eight-cylinder motor in your twenties to a six-cylinder motor by early thirties to a four-cylinder motor by only 40 years of age.
The good news is that studies indicate that after a mere 12 weeks of strength training subjects can add, on average, 3 pounds of lean (muscle) weight and shed 4 pounds of fat with a subsequent increase in resting metabolic rate of nearly 10 percent.
Keep up the good work and you’ll be able to substantially increase your basal metabolic rate.
Gibson’s Gallery to Feature “Memories of Summer” -- Yours
Bring your photos of summer scenery and summer fun to Gallery Coordinator, Peter B. or drop them off at the front desk. Peter is planning a composite piece to include all contributions. For questions and assistance see Peter at the front desk or leave a note with your phone number in his staff mailbox.
Shape Up or Ship Out
When considering Gibson’s Gym’s “Rules of Etiquette,” made available at the front desk, certain rules may strike you as exceedingly obvious. For example, carry a towel and wipe off equipment when finished. After all, who wants to sit down in the previous person’s pool of sweat. Another of the more easily understandable rules could include being sure to unload and return all equipment to its appropriate state and location. Heck, one of our rules of etiquette, refraining from spitting in the water fountain, is immediately followed by the statement “that should probably be understood.”
For some reason, however, a few of our rules of etiquette seem to be overlooked (i.e., not appreciated to the proper extent). Included in these more-oft-forgotten rules is rule #3 (as listed): "Do not train in street clothes. No jeans, boots, or flip-flops. Wear clean training clothes while working out. Shirts and shoes must be worn at all times." You have probably heard the forthcoming statement many times before, but here it is again. This rule is not only present for our sake (i.e., rivets can rip padding, dirty shoes can track in “dirt” and gum, etc., and inadequate attire may influence other members), but is meant to protect our members. Flip-flops and other types of open-toed footwear can lead to injury as a result of improper ankle support, as well as exposed and, hence, vulnerable extremities (e.g., did you ever drop a 45 pound weight plate on your barefoot?).
So, in an effort to provide a clean, well-maintained, and SAFE environment we ask you to please follow rule # 3 and all of Gibson’s Gym’s "Rules of Etiquette."
What Should I Take?
This may be the most common question posed to our staff at the front desk in regards to supplements. Unfortunately, there is no simple answer. The complexity of the supplement industry and the interaction of products with prescription medications can make this once simple inquiry a serious matter. It is always best to sit down and talk to someone qualified to assist you in the selection of a good multiple vitamin and any other nutritional supplement that may be of value to you.
With respect to general health, a good multiple vitamin and mineral is paramount. A good formula may contain two to four tablets in order to accommodate the room necessary for higher dose ingredients like vitamin C and calcium. A multiple is taken as a way to “cover all your bases” not obtained from food and fill any voids or deficits created from your active lifestyle. I generally recommend that it be taken with food, preferably breakfast and dinner.
Another supplement of value to an otherwise healthy individual is a good essential fatty acid or EFA. An essential fatty acid is a type of good fat that the body cannot synthesize and must derive from dietary sources. Omega 3 fatty acids are the type of EFA most Americans tend to need the most. Omega 3 fatty acids are essential for proper cholesterol levels, joint health, skin health, hormone function, and a wide variety of other bodily functions. Great dietary sources of omega 3’s include salmon and egg yolks. Saturated fats, prevalent in the American diet, tend to displace these EFA’s in various biochemical reactions within the body. This is primarily why many experts feel that an EFA supplement is just as important as a multiple vitamin. Great supplemental sources of omega 3’s include flax seed oil and fish oil. Fish oil, primarily MAX EPA, is the preferred source of pure omega 3 EFA’s. Daily doses should be in the range of 2 or 3 soft gels of 1000 mg each taken with food at mealtime.
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