Gibsons Gym Newsletter - December 2007
(Download a printable .pdf version of this newsletter here.)
Survey Results
The results are in... A little while back we provided our gym members (that's you) the opportunity to evaluate Gibson's Gym. We received quite a bit of useful feedback about our staff, our personal trainers, the group exercise program, and the gym in general. With your input in hand, we set out to make improvements.
For starters, we have added new strength training and cardiovascular exercise equipment including 6 new Nautilus chest and abdominal machines and 12 new bikes replete with personal viewing screens.
We also have begun renovation of our two locker room areas beginning with the men’s locker room. When completed, this locker room will be equipped with new lockers, added space, and a stamped concrete surface to help eliminate mold and mildew. The women's locker room area will be done in a similar vein in the not to distant future.
To ensure both locker rooms and the entire gym remain free of dirt and grime, we have doubled our cleaning efforts by stepping up our in-house cleaning rotations and adding an outside service. In addition, we are providing numerous spray bottles, filled with an anti-bacterial, anti-viral, peroxide-based spray, throughout the gym for use by our members and our trainers to wipe down the equipment after use.
Other improvements to the gym include reinstallation of the cardio theater set-ups to allow for smoother, more durable operation, more accessible personal trainers (especially upon request), and a soon-to-be revamped group exercise program revised based on participant input.
We continue to strive to meet member demands and our own very high expectations. Given that many of us (the staff) have grown up in at least some way linked to Gibson’s Gym, we remain genuinely concerned with providing the best environment possible such that you can reach your fitness goals. Hopefully, you enjoy and appreciate our many recent and on-going improvements. If you have any questions, concerns, or wonder why certain changes that you suggested may not have been made, feel free to talk to Kevin, Joe, or Dan. We’d be more than happy to explicate our reasoning.
Holiday Hours
Monday, December 24th (Christmas Eve): 5 AM - 12 PM
Tuesday, December 25th (Christmas Day): CLOSED
Monday, December 31st (New Year's Eve): 5 AM - 12 PM
Tuesday, January 1st (New Year's Day): CLOSED
* There will be no childcare or classes on the above days. Enjoy your holidays!
Gibson's Q & A
Article adapted from "Health" magazine.
Q: Is there really such a thing as a "fat-burning zone" when I do cardio?
A: Yes, but it doesn't matter, says William Kraemer, PhD, professor of kinesiology at the University of Connecticut. Moderate workouts burn the most fat, while intense ones burn the most carbs. But a calorie's a calorie - and you'll burn more of them when you pick up the pace. What's more, with high-intensity cardio, you'll torch calories for about 24 hours afterward. With moderate cardio, on the other hand, the burn stops when you step off the treadmill.
Great Holiday Gift Ideas
Apparel - Massage - Personal Training - Tanning - Memberships - Gift Certificates
With so many choices holiday shopping is easy here at Gibson’s Gym. We sell gift certificates for memberships to the gym, personal training sessions, tanning, massage, and more! You can also purchase comfy clothing, snacks, and supplements to keep you healthy and get you looking your best. Please see us if you have questions. Shopping can be crazy this time of year and we’d like to make it as painless as possible for you.
Stay tuned for Kevin's lecture series Eating to Get Lean and Stay Lean coming this January. He'll help you Unlock all the mysteries to permanent weight loss and increased energy levels.
Marilyn vos Savant
Every Sunday Marilyn vos Savant, listed in the Guinness Book of World Records Hall of Fame for "Highest IQ", has posted an exclusive column for "Parade" magazine. One particular column, posted on November 11th, caught me as particularly insightful. The question read: In many jobs, such as carpentry and housepainting, one's dominant arm gets much more physical activity. Why don't the muscles appear much more developed too? Marilyn's answer: There's a difference in building strong [I add, neurologically adept] muscles and building big muscles, which usually requires lifting weights. Those carpenters and painters will have much stronger [more neurologically adept] dominant arms, but unless they frequently lift heavy weights on the job with only their dominant arms, the muscles won't be much bigger, if at all.
The insight to be gleaned from Marilyn's column? Let's focus on just one muscle grouping, biceps, for ease of explanation. The muscular contraction of the biceps muscle group requires, among other factors, a neural signal from the central nervous system. The advantage a carpenter, housepainter, or any other physically active worker (especially with repetitive motions) has over the sedentary worker is that the brain repeatedly reinforces the central nervous system stimulant that is required for, in this case, biceps' contraction. Over time, the brain becomes very efficient and effective at stimulating the biceps to contract. This neural adaptation provides for increased strength, where strength is defined as the maximum output of power produced by muscular contraction. Most of the strength gain is provided by better motor recruitment of the muscle fibers, not hypertrophy, as the fibers themselves have been altered very little (i.e. the size of the muscle group has changed very little). To effect an actual size change in the muscle, referred to as muscular hypertrophy, the muscle must be contracted against a progressively more difficult resistance. This progressively more difficult resistance is the stimulus for muscle growth. A challenging resistance forces the muscle tissue to tear and repair.
Now, there are many factors that play a significant role in determining your body's ability to repair muscle tissue to meet the evolving challenges of strength training. This column is not about debating the merits of one training style over another. Rather, I would just like to convey the difference between what I am referring to as strength gains and size gains and how they complement one another. Strength, in this case, is a matter of brain - muscle interconnectedness (i.e. the ability of the brain to speak to the muscle). The stronger the brain - muscle connection, the more motor units recruited and the more force generated by any given amount of muscle. However, the force generated by the brain - muscle connection is limited by the amount of muscle. For example, if we compare the amount of force produced by 100 % recruitment of an individual versus merely 50 % recruitment of that same individual who has doubled the amount of muscle through strength training, we find the same amount of force being produced. In the 100 % recruitment scenario force has hit a ceiling. However, through increasing brain - muscle connection, the 50 % recruitment scenario can be increased and the force can eventually far exceed that of the preworkout individual. Size does make a difference.
More muscle equals a greater force potential. By maximizing motor unit recruitment and muscle size we can act to maximize force potential. And, not only are you potentially stronger with increased muscle mass, you will also gain the benefit of a metabolically active tissue. Muscle is a very calorically demanding tissue and helps to balance our food intake to create a lean, attractive appearance. Next time you're strength training, give it some effort. Don't just go through the motions. Your effort will be rewarded by creating a functionally fit you.
Inclement Weather?
In case of inclement weather, give us a call: 908-689-9733. If in the unfortunate event the weather does require us to close, get out and…
Cold and Flu Season: The Battle Begins
Inevitably, with cold and flu season upon us, our members will begin their annual battle to ward off the cold and flu. Doctors certainly have their place in this fight, as progressive symptoms will require a trip to a family physician and possible antibiotic treatment. Yet, there exist safe alternatives to antibiotics and prescription medications, especially in the cases where symptoms are not too severe. Below is a list of some of the more effective and safe alternatives to these prescription medicines.
Echinacea and Goldenseal: Great for SHORT TERM use (up to 3 weeks) to help ward off colds and sickness. Should be taken 3 or 4 times daily at equally spaced time intervals.
DaVinci Immuno DMG: This product helps increase white blood cell activity, which is your major defense against bacterial and viral infections.
DaVinci Olivir: The real germ killer. This stuff is a potent anti-bacterial and anti-viral.
Olbas Syrup and Lozenges: This is the best decongestant and cough suppressant we have found. Tastes a little crappy, but it will open up your sinuses like no other. In a world of high blood pressure, anxiety, and depression many of the over the counter decongestants may cause unwanted side effects or drug interactions with prescription medications. Olbas works to bypass this dilemma by utilizing essential volatile oils known to be great decongestants.
Supremadophilus and MegaFlora: Even with the best of intentions, undoubtedly a few of the unfortunate will get a case of the flu which will require a visit to the doctor‘s office. Should a course of antibiotic treatment be required, an acidophilus product, such as Supremadophilus or MegaFlora, should quickly follow. In addition to aiding in preventing yeast infections in women, an acidophilus, capable of replacing all the necessary strains of intestinal flora decimated by the antibiotic therapy, can prove invaluable in lessening the effects of this course of treatment.
Cold and Flu Cocktail
1 packet of Emergen-C effervescent Vitamin C with B vitamins
Dropper full of Herbalist and Alchemist Rhodiola extract
Dropper full of Herbalist and Alchemist Elderberry extract
Dropper full of Herbalist and Alchemist Echinacea and Goldenseal extract
Mix the above in about 4 ounces of water and drink every 4 to 6 hours at the onset of symptoms. Continue for a couple of days. This cocktail may not be a cure all, but it has worked wonders for our staff warding off colds over the last few years. Other, more potent herbs may be added if needed.
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