So Let’s Talk Pandemic

By Stacey Nolan Young

Everybody is talking about it. It’s on the news, in your papers, debated about in workplaces and homes. Get the shot, don’t get the shot…but one thing is certain- this current pandemic is everywhere. And people are either sick or sick of hearing about it, scared or think it’s just a big scam.

Bet you thought I would weigh in on this, didn’t you? Those who know me know where I stand on this issue so I’ll leave this debate to the media for now. What I want to talk about is a bigger threat to our society. Much bigger than this H1N1 virus. Something that is killing more people daily than you can imagine.

This pandemic, the REAL epidemic is obesity.

All over social networking sites like Facebook and Twitter I see people debating on whether or not to get the shot for their kids or for themselves, pondering whether or not the vaccine is safe and if it’s a good idea. But some of these people don’t hesitate or even question feeding their children processed and fast foods. And doing so on a continual basis is more detrimental to their health than getting a flu vaccine. And worse- more people die each year from obesity related disease than any virus.

Obesity is an epidemic in North America and across the world. Here, in Hamilton we have the distinction of being the city in Canada with the highest number of overweight and obese people accounting for 75% of our residents. Was it always this way? Certainly not. Our fast paced society has played a significant role in this transformation. More fast food places have popped up. Convenience food has replaced more healthy and nutritious meals. And parents have become so busy that tossing around a baseball with their kids has been replaced by electronic babysitters such as TV, computers and gaming systems.

This may not be the case for everyone but it is fast becoming the norm. And this terrifies me.

A lot of illness and disease that is rampant today is highly preventable. Some examples of diseases where obesity is a signficant risk factor include:

Type 2 Diabetes
High Blood Pressure
Stroke
Heart Attack
Heart Disease
Cancer
Gallstones
Gout
Osteoarthritis
Sleep Apnea
Reproductive Problems

And these are just the tip of the iceberg.

If you think you are immune, think again. In fact- you do not even have to be obese to be at risk for some of these illnesses. No- you just simply have to maintain that unhealthy lifestyle that you have been following. Some people can look great on the outside and be a big mess on the inside.

We need a change in this society. A big change in order to make a difference. Habits formed are difficult to break for some. My thoughts? Start with the kids. If you instill healthy habits into your children when they are young then they are more likely to follow them as they age and hopefully pass them down to their own children. But in order to start with your kids, parents have to make the changes themselves and set a good example for their children.

Simple nutritional changes can make an impact like sitting down with your children for a healthy homecooked dinner, stocking your refridgerator with plenty of fruits and vegetables and limiting the refined and processed snacks kept around the house. Exercise can be implemented as “family fun time” on a weekend. Take your kids out for hikes or sporting activities. With winter around the corner you can look forward to ice skating, skiing and toboganning. Why not enroll your child in a sport or extra curricular activity? This will not only give your child much needed exercise but also enhance their social skills.

Theses things can mean the difference between a lifetime of illness, aches, pains, depression and inactivity and a lifetime of health. Start today with yourself.

This is within our control.

Add comment Posted: November 18th, 2009 at 01:31pm By: stacey

No Equipment Needed For A 15 Minute Circuit

Ask A Trainer Column for The Hamilton Spectator 

By Mark Young

Nutrex Solutions Online Consulting co-owner Mark Young answers a readers’ question this week in The Hamilton Spectator regarding getting in an effective and quick workout at home.

Check it out HERE.

Add comment Posted: November 11th, 2009 at 11:59am By: mark

The Real Scoop On Breakfast Cereals

By Stacey Nolan Young

Awhile back Mark Young wrote an article on breakfast cereals titled Superpowers and Cereal Killers about the serious implications that feeding these to your children could have on their health. He compared some of todays’ most popular brands (the ones that are deemed “healthy”) and gave you the real story on them.

As trainers, we spend an enormous amount of time educating people on proper nutritional habits and basically “deprogramming” what the media has told us all is healthy. Sometimes we succeed in our goals and hope that the word gets spread further. Breakfast cereals have always been one of those “hot topics” for clients as they have heard over and over again through agressive ad campaigns that some of these options are actually good for us.

So imagine my surprise and delight when I read The Hamilton Spectator this morning and come across an article that compares and lists the ten least nutritious breakfast cereals. I was so happy about this (yes- I’m kinda a geek) that I decided to share this article on our website as well. The author of this article breaks them down for us.

So please read this and keep in mind what you are doing when you are starting your child off every day with this kind of candied crap. Think of the ill effects that this has on their development and growth.

Check out the article HERE.

Add comment Posted: November 4th, 2009 at 03:21pm By: stacey

Pumpkin Workout Revisited

By Stacey Nolan Young
(Video footage featuring Mark Young’s appearance on CHCH News at Noon)

Halloween is fast approaching and everyone wants to look great in their Halloween costumes. It’s the one day of the year where we are free to be whoever or whatever we wish to be. So I thought we’d bring back an old concept that Mark Young had a couple of years ago and bring some creativity and festivity into our workouts.

I give you The Pumpkin Workout.

Despite the lack of time in the video above we had formulated an entire whole body workout with the pumpkin to use as resistance. Choose your pumpkins wisely as they can get pretty big and therefore heavy!

Always begin your workout with a proper warmup so jog, skip or jump in place for a few minutes to prime your body for the work ahead.

1. Squat and Press

This is a great combination exercise which will effectively target your lower body and also your shoulders. For this exercise you are to stand with your feet slightly wider than shoulder width apart holding the pumpkin with both hands in front of you close to your chest. With your feet firmly planted on the floor slowly lower your body as far down as you can go. Your feet should remain flat on the floor. Slowly raise yourself to the start postion while pushing your pumpkin up and over your head as you stand up.

10 repetitions
1.5 minute rest
10 repetitions
1.5 minute rest
10 repetitions
1.5 minute rest

2. Pumpkin Plank

This exercise is to be performed as shown in the picture except that you will be resting your forearms and hands on the pumpkin. Keep your back straight as it will have a tendancy to sag. You should feel this in your core muscles - abdominals, obliques (sides) and lower back. Hold this position for as long as you can.

Hold for as long as you can
1.5 minute rest
Hold for as long as you can
1.5 minute rest
Hold for as long as you can
1.5 minute rest

3. Pumpkin Single Legged Romanian Deadlift

This exercise requires balance and focus. It targets the hamstrings at the back of the leg as well as the glutes. Place the pumpkin on the floor in front of you. Plant your feet firmly on the ground. Lift one leg up behind you off of the floor and put a slight bend in your knee on your planted leg. Keeping your back straight push your hips back until you can pick up the pumpkin from the floor. Slowly lift the pumpkin up and bring your leg back down by squeezing your glutes. Your back must remain straight and your raised leg should be in line with your back. If you find yourself having trouble keeping a neutral spine than place the pumpkin on a higher surface like a box. Repeat on other leg. Watch the video to see how this works. IF this is too difficult try this exercise with both feet planted on the floor.

8 repetitions per leg
1 minute rest
8 repetitions per leg
1 minute rest
8 repetitions per leg
1 minute rest

4. Pumpkin Push Up

This is a great exercise for targeting your chest muscles, shoulders, triceps and your core all at the same time. With your hands on the pumpkin, your feet on the floor and your back straight, lower your chest by bending your elbows and push yourself back up to the starting position. Repeat. To make this exercise more difficult try placing your feet on the pumpkin and your hands on the floor instead. To make it easier place your knees on the floor instead of your feet.

10 repetitions
1.5 minute rest
10 repetitions
1.5 minute rest
10 repetitions

End this exercise bout with your normal stretching routine and don’t forget to add a bit of cardio to the mix.

And there you have it! A whole body workout just in time for your Halloween festivities to work off that Halloween candy that you may be eyeing lately.

Enjoy! Happy Halloween Everyone!

Add comment Posted: October 27th, 2009 at 10:35pm By: stacey