Gibson's Gym Newsletter - February 2007

(Download a printable .pdf version of this newletter here.)

It's Back... 
Biggest Loser '07

Now officially part of Gibson's lore, our Biggest Loser '06 was such a smashing success that we have decided to make it an annual competition; a contest to be held in those sometimes less motivating months associated with waning dedication to our New Year's resolutions and a frigid temperature not yet shouting the ominous bathing suit season that lies just beyond the bend.  If you haven't yet heard of the amazing results that our nearly 75 successful "Losers" attained, we were lucky enough to observe combined losses of over 850 pounds.  Surely, you can do the math!

This year we have even higher aspirations.  To this end, we have refilled the prize pool, added a lovely limited edition t-shirt to be given to all finishers, and much more!  We have also decided to introduce a $15 refundable registration fee.  This has been done in the hopes of mitigating the attrition rate that was realized in the first go-around of this contest.

So, whether you're looking for an excuse to lose a few pounds or need added motivation to make a significant change, sign up at the front desk and be a part of the Biggest  Loser '07 - thecontest, the myth, the legend.

Group Exercise

Back in our December newsletter we promised many exciting happenings in our group exercise program.  So, for starters, with the turn of the New Year, we introduced a few new instructors to add to our already fabulous collection of group exercise instructors.  Renee was are earliest debut.  Usually, you could find Renee behind the front desk or meandering around the gym floor.  Now, she can also be found in the group exercise room teaching spinning Wednesday mornings.

Michelle was also a diamond in the rough just waiting to be discovered.  And, discover her we did.  In addition to her work behind the desk and on the floor, Michelle, like Renee, can now be observed instructing our newest class, Strength and Shape.  Last, but certainly not least, we would like to welcome Kate to our corps of group exercise instructors.  Kate has been a member of Gibson's Gym over the years and is now also an instructor, leading spinning Wednesday nights.

However, we didn't just add instructors.  We also added classes.  In addition to the aforementioned Strength and Shape class, a spin-off of the former Barbell Blast class, Missie, one of our tried and true, has succumbed to the chants for an early morning spin class.  Friday morning at 6 AM you can find some of our most dedicated members cycling away in the group exercise room.

Don't think we're done quite yet, either.  While our group exercise program has evolved quite nicely over the years, we are forever looking for ways to optimize and reinvigorate.

Casper

"Hi.  This is Casper, your neighborhood ghost here.  Winter can leave you pale-skinned folks looking like me, downright washed out.  Fortunately, for you, tanning can brighten up that complexion and bring back a nice, healthy glow to the skin.  And, at only $199 for a year, tanning is very affordable.  Give it a try."

Top 10

1. Looking for a reason to stick to that New Year's Resolution?  Here's my top 10.
   Strength Train to Lose Fat - Strength training boosts your metabolism, so you burn more fat 24 hours a day!
2. You'll Finally See the Results - Not only will you burn more fat, but, muscle is more compact than fat so you'll look leaner.
3. Build Stronger Bones and Improve Flexibility - Prevent osteoporosis, mitigate back pain...
4. Everyday Functional Strength - Housework, yard work, moving furniture, carrying bags will all become much easier.  Trade 30 minutes, twice a week in the gym for 24 hour-a-day, functional strength.
5. Increased Energy - Research shows that the stronger you get, the more energetic and active you become, which can come in handy when considering weight control.
6. Reduce Stress and Anxiety, Fall Asleep More Quickly, Improve Balance
7. Reduce Your Risk - Improves the functioning of the immune system and reduces your risk of getting heart disease, hypertension, certain cancers, diabetes, stroke, and more.
8. Boosts Confidence - Feeling stronger and looking leaner boosts confidence and improves self-esteem.
9. Just Twice a Week - All that's required is one 30 minute strength training session twice a week.  And, what's better yet, those strength training sessions, done with the proper intensity, can double as cardio.  In fact, they may become the best cardio sessions you've ever had.
10. Improves Overall Quality of Life!

Gibson's Gym: From the Perspective of One of Our Younger Members
Written by: Hillary, Age 8

Fitness is a thing that you do to have energy as in - energy I mean hot and swetty.  You can go to any Gym really but I would prefur the Gibson's Gym but that is just me.  You can go on the chredmeal or the bike.  At the Gibson's Gym you can really do eny fitness thing in the Gibson's Gym.  It is the cooles Gym in the world!  But do you no how cool?  really cool.  oh ya did I menchin that my dad works there at the Gibson's Gym.  My favorit work out type is Ajillity.  It is fun.  My dad will work long hours, minits, and secends.  So there is fitness for all listoning to this story to day.

Fitness Fact

Misconceptions and misguided notions about what works, what doesn't, how things work, and what "I" should be doing abound in the fitness industry.  There's certainly nothing wrong with seeming a little lost at first, or with being imbued with certain misconceptions that may grow over time.  Yet, working as an employee at Gibson's, I am daily witness to the confusion and misunderstanding that haunts gym members, new and seasoned alike.  Try a few examples on for size.

The first example that comes to mind involves females who come in with the aspiration to "tone up."  Ask the prospective exerciser how they plan on accomplishing this goal and the standard response sounds something like, "I need to do lots of cardio and strength train using light weights and high reps - of course, I don't want to bulk up."  Unfortunately, excessive amounts of cardio and strength training, as described above, are not the answer to that tight, lean look you ladies are after.  Cardio?  Yes, in moderation.  Strength training.  Yes, but with some tangible level of intensity, not at some mindlessly light weight meant to avoid bulking.  And, don't worry, ladies, the low levels of testosterone floating around in your bodies will not permit building a bulky looking physique (or, for that matter, the need to shave off your beard daily) even if you tried.

And for those guys out there reading this column, we, too, are prone to buying into the false perceptions that underlie the fitness industry.  For instance, many of us will pick up the latest copy of "Flex" or "Muscle and Fitness," find out what the bodybuilders are doing, and apply the food programs and lifting schedules to ourselves in the hopes of looking like these gargantuan, idolatrous figures.  What many of us guys don't understand is that the figures that grace the pages of these various publications are the cream-of-the-crop.  Genetically, they are gifted beyond comprehension.  Chemically, most have been endowed within an unending supply of chemical assistance in the form of hormone enhancement and the like.  Combine these two elements with just about any type of strength training program (sensible or less so) and, yes, the results you see will ensue.  Unfortunately, these individuals are not the norm and the average trainee must train and eat sensibly for a fraction of the results.

Hopefully, as you can see, both gals and guys can fall prey to much of the fitness hysteria that resides and is perpetuated by the popular media.  Yet, we in the fitness know, can help clear up your confusion and elucidate more appropriate and efficient pathways to get you the results you are looking for.

Shape Up or Ship Out

I was on the cusp of abandoning this section of the newsletter, when an incident occurred out on the gym floor that reintroduced, to my mind, a particular category of etiquette faux pas that takes place in health clubs.  You see, over the years, the health club industry has evolved from those meathead days in Venice Beach, during which times trainees functioned in a hardcore training environment.  Talking and joking had its place in this environment, but only to the extent that this revelry could occur without cutting into workout productivity and efficiency.  As time has passed, health clubs have begun to evolve a second type of trainee.  This trainee obviously trains, but does not succumb to the social prohibitions brought on by the extremely strict training regimen of the earlier trainee style.

Neither style of trainee is necessarily better.  Nor should the styles be compared in this manner.  That is definitely not the point of this article.  Rather, I would like to examine and elucidate a common, tending toward akward scenario that arises when the two trainee styles interact.  Generally the type 2 trainee can fulfill his / her training desires while interacting with other type 2 trainees.  However, when type 1 and type 2 trainees interact, the resulting situation can create animosity by both parties.  The type 1 trainee prefers to stick to grinding out a workout, after which socialization can ensue.  On the other hand, the type 2 workout personality finds socializing during the course of a workout a useful tool to make the workout more manageable and more enjoyable.  So, when these two personalities meet on the gym floor, the type 1 personality attempts to shy away from conversation gently, while avoiding rudeness.  The type 2 personality, on the other hand, feels an almost obligation to socialize.  Feeling that ignoring other members (even friends) would be rude.

The solution to this health club conundrum isn't necessarily cut and dry.  But, the reality of the situation is that we need to be aware of our fellow gym goers.  Try to feel out their interest, or lack their of, in conversation.  Moreover, extend this same courtesy to trainers on the gym floor.  In the event that a trainer is conducting a session with a client, chances are that client has paid for the trainers time, attention, and focus, and would appreciate not being interrupted or having their trainer interrupted.  On the other hand, if you see a trainer wandering around the workout environment, seemingly unattached to a client, don't be shy to ask that trainer a question or engage in friendly conversation.  On a similar note, one last social faux pas that relates to those previously discussed in this article is associated with spotting and other various friendly training techniques.  Offering to lend an assisting hand as a friendly act, is commendable.  Helping out  a member by obliging their request for a spot is praiseworthy.  Yet, unsolicited spotting of any kind does not have a place in a health club, but only in the most dire of situations (i.e. gentleman trapped under bar, moving from the red of struggle to the blue of oxygen deprivation).  Some folks (call them hardcore, call them crazy) enjoy the struggle that can leave onlookers concerned.  Concern is fine, but assisting the trainee is unacceptable.

The bottom line is: The gym is a great place to meet new friends, socialize, and de-stress, but we must remember to respect the goals of our fellow gym goers.  Some folks just want to workout.  Others like to partake in the social atmosphere.  But all would appreciate respect.

Meet the Staff / Owners

Since the conception of this gadfly, Kevin Hopkins has provided a nutrionally informative discourse seen regularly gracing the newsletter’s back page.  Yet, many of you reading this gadfly and those that have come before its time may not realize the extensive knowledge base and experiential foundation from which Kevin writes.

Educated at Rutger’s College of Pharmacy, and having a personal interest in health, fitness, and strength development, Kevin Hopkins, of Medicine Man fame, is our nutrition expert at Gibson’s Gym.  Initially, it was Kevin’s intention to pursue pharmacy.  While working for one of the largest compounding agencies in the country, he became intrigued with another discipline, that of nutritional therapy.  He solidified his working knowledge of this innovative and complex field through his nutritional certification by the AANC (American Association of Nutritional Consultants) at Indiana University.

Kevin’s clientele includes a number of physicians from around the country, their focus ranging from autism to diabetic complication prevention to nutritional hormone replacement.  He has also consulted with several supplement formulation companies, including Maximum Human Performance and DaVinci Laboratories, and has been instrumental in the content of a number of products, many of which he sells here at the gym.

Stop by and talk to Kevin about supplements and your nutritional concerns.  He’ll tell you what works, and why.  He’ll also tell you which items and dietary concepts waste your money, your time, and even jeopardize your health.  There’s a lot of dubious advice out there; get your information from Kevin to be certain you’ll have the facts.      
(To learn more about the staff and/or owners of Gibson’s Gym you can wait until the next newsletter or visit our staff page.)

Kevin’s Korner
Energy Levels

Energy.  “How do I get energy?  My job is too stressful.  My kids drain whatever energy I have left.  Workout?  You must be kidding.  By the end of the day, I don't have the energy to change channels, forget working out.” 
 Sound familiar?  I hear this sentiment several times a day from gym members, nutritional clients, and other folks.  So, makes perfect sense to write an article for this newsletter addressing the multi-faceted problem of diminished energy levels seen within our hectic population and its chaotic lifestyle.  There are a number of factors that contribute to our lethargy.  For many of us, we are guilty of at least two.  Heck, some of us may violate the whole list, making us chronic offenders.  Ha!  Sounds like I'm going to lock you up in the good health jail.  Not quite.  Instead, I’ll give you a few ideas of how to offset the problems we tend to deal with that drain us of our vital energy.

In a nutshell, here is a list of some of the most important, general causes of our lack of energy as an American society:

• lack of sleep
• crappy diet, bad food, infrequent meals, unstable blood sugar
• stress
• medication side effects
• certain illnesses
• poor self-esteem and / or depression
• smoking
• excessive alcohol intake
• not enough water intake

[Keep in mind, some of you may be suffering from an underlying medical condition or a side effect of a particular drug that may be the actual cause of your fatigue.  So, a trip to your family doctor may not be a bad idea.]

Now, a few of these “draining factors” are very simple to fix.  Every adult should try to drink at least 64 ounces of water per day.  That’s not that much.  Just chug down four of those small, 16-ouncers and you‘ll be able to fulfill your daily, minimum water requirement.  Why is drinking enough water so important?  Water is essential for a variety of the processes in your body, so falling short of it puts you in a mild state of dehydration.  This makes it difficult for your body to function effectively, let alone at its peak.

Exercise is an especially significant part of the energy equation.  The endorphins, which your body produces as a result of exercise, act as great chemical enhancers, leaving you feeling better about yourself and helping to decrease your apparent stress levels.  You correct a lack of exercise every time you come into this facility and get some exercise.

For those without a sleep disorder, a lack of sleep can also be remedied.  You have to sleep.  You have to make time to sleep.  Different professions requiring shift changes will make it challenging.  Yet, you must get creative and get the amount of sleep you know your body demands.

As far as alcohol and smoking, these social habits are both personal choices that should be evaluated.  I like to have a couple beers, but, when a couple on a weekend begins to bite into everything else you do, then you have to decide what you would rather do.  Smoking requires the same approach.  If you want to quit, but are having trouble, seek advice from someone that can help, like your doctor.  Both smoking and drinking rob energy at the cellular level by interfering with basic energy production within each cell of the body.  Eventually, your body loses the ability to fuel itself effectively and the resultant fatigue ensues.

Medication side effects, illnesses, and depression should all be addressed by a physician.  But, under the right supervision, each of these is correctable.

My specialty is correcting the screw-ups we all make with our food intake and supplement usage.  Improper nutrient ratios and meal infrequency are two of the most common problems plaguing the average adult.  These will, in turn, lead to poor energy levels and decreased work and exercise output.  Most people want a magic bullet when it comes to energy.  Not that simple.  For most, starting with breakfast is the first step.  I’ve heard it all: I'm not hungry in the morning, I don't have time, I can't eat in the morning.  All excuses which are easily rectified.  If time is an issue, supplements may be ideal for you.  Mix up a quick shake.  Grab a bar.  We can even help you select from a variety of shakes and breakfast concoctions that are simple to prepare and easy to use.   You may also want to think about scheduling a complementary meal plan with me to help find some more appealing, but healthful meal choices for both breakfast and the rest of your day.

The average person could also benefit greatly from using a multiple vitamin, a fatty acid supplement, and a food-based drink.  The Spectra multi-vitamin we carry from DaVinci Labs is the best and most complete multiple out there.  DaVinci Labs also manufactures a drink called Spectra Oranges, which is an exceptional energy drink that will help enhance energy at the cellular level and will provide a high level of antioxidant activity.  What’s more, Spectra Oranges is currently the focus of some research being done with Olympic athetes to determine how it helps sustain energy levels throughout bouts of intense, excessive training.

Still have questions?  Looking for more details?  Stop by the desk and feel free to pick my brain so that we can come up with the best plan for you.  With the right guidance and a little work on your end, you will easily be able to enhance your energy levels and to accomplish more each day without the fatigue you suffer from now.