Friday, September 2, 2011

New 6 Week Outdoor Running Boot Camp for novice to intermediate runners.

   New 6 Week Outdoor Running Boot Camp for novice to intermediate runners.

12 sessions in 6 weeks in duration. We meet Mon. and Thurs. 6:30 p.m. – 7:15 p.m. Each run is a little different. We may do hill training one day, a slow tempo run on another, or play The Amazing Race on another. Running Boot Camp is FUN!



Truly, all ages, shapes, fitness levels and abilities are in Running Boot Camp. This is a very motivational running group! We are heavy on camaraderie, and very light on competition.

Mandatory Pre-Assessment and Informational Clinic will be Saturday October1st at 9am at the World of Gymnastics.

Workout Session starts on Oct. 3rd - Nov. 17th.
* The end of the session we will do a 5K TEAM RUN Detail of the race TBA.

What is Running Boot Camp?

Running Boot Camp is an outdoor running program for co-ed groups offering world-class running instruction & motivational techniques. This program is packed with fun and energizing activities designed to help you reach your fitness and running goals quickly! No matter what your age, size or fitness level, you can achieve great results. The only requirement is that you must be able to run 1-mile without stopping to walk. The speed of the mile doesn’t matter. We will run on Monday & Thursday Evenings . Running Boot Camp will run concurrently with Fit Body Boot Camp. The goal here is to learn how to run more efficiently, increase your speed and have fun doing it!

This running program is unlike any other. There is NO COMPETITION. You will feel motivated and empowered! There are 5 different running terrains that we utilize from week to week throughout the Woodstock/Canton Area.


Why Running Boot Camp?

* Learn proper form & breathing techniques
* Increase speed, efficiency & endurance
* Increase muscular strength
* Conquer fears of running
* Personal coaching
* Camaraderie & accountability
* Learn Myofascial Release Techniques (Foam Rolling)
* Learn injury prevention techniques
* Strengthen legs & core
* 2-5% body fat reduction
* 5-12 lbs. of body weight loss

5 Different Running Terrains/Locations:
We run/train on different types of terrain to promote muscular joint support.


* High School & Collegiate Track Surfaces
* Gravel/Granite
* Concrete
* Asphalt
* Grass

Daily Workouts

* Hill Training / Stair Workouts
* Slow Tempo Runs
* Running Games / Fun Runs
* Leg Strengthening Workouts
* Endurance Work
* Muscular Strengthening & Interval Training for Speed
* Stamina Building

Assessment day

Assessments are designed to establish a baseline of your timed mile run and track improvements! We will test your mile run the first and last week of your session. It doesn’t matter where you start - the key here is progress! If you come to all of your scheduled classes and commit to your goals you will show significant progress at the end of your session! Most participants take anywhere from 30 seconds to even 3 minutes off their time.

What You Will Need:
Yoga Mat (when needed)
Good Running Shoes
Water Bottle & Towel
Positive Attitude

Suggestions: Polar Heart rate monitor - track heart rate training zones for intensity. There are different styles and cost varies depending on features. If you are trying to lose weight also I would purchase the calorie tracker feature as well.

Foam roller -Flexibility and self myofasical release to prevent running injuries.

Cost: 2 workouts a week for 6 Weeks
12 Running Workouts and Seminar for $199 (recommended for maximum results)
Special promotional rate $144.00 ( $12.00 per session) through Sept.22nd

If you are a current boot camper and would like to add this 6 week class in addition to current morning boot camp special rate of only $75.00($7.90 per session). Must continue morning boot camp program payment in order to qualify for this discount. Ask about family member discounts.

Be the runner you have always wanted to be!

More info and to register online at http://www.impactfitpro.com

Thursday, August 4, 2011

Spinach, Mango, and Red Quinoa Salad (with Chicken)

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.
Servings: 2

Here's what you need...
  • 2 cups baby spinach
  • 1 small carrot, shredded
  • 2 Tablespoons red onion, minced
  • 1/4 cup red quinoa, cooked
  • 1/4 cup ripe mango, diced
  • 1 cup cooked chicken breast, diced
  • 2 Tablespoons lowfat salad dressing (Newman's Own Low Fat Sesame Ginger Dressing)
  1. Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.
Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.

Sunday, July 17, 2011

Burn More Fat with Krill Oil

Burn More Calories With Krill Oil

By Cassandra Forsythe-Pribanic, PhD, RD
 
Increased body fat and a sluggish metabolism may not be entirely your fault.
 
Sometimes, no matter how well you eat and how much you exercise, your body fat levels barely change; especially if you have been overweight for awhile. Women experience this more than men due to other hormonal and physical differences.
 
Now, it’s true that weight loss is hard, otherwise it wouldn’t be worth so much to people to lose those stubborn pounds.

 
Body Weight Frustration Can Be Solved!
 
 
But not everyone is willing or able to undergo surgery, or take medications and eat like a mouse to lose weight.  And they don’t have to.
 
Luckily, scientists are discovering new ways to change our cellular makeup with simple, but powerful, dietary strategies so that it’s easier for people to eat less, burn more calories, and shed unwanted fat.
 
All this may sound too good to be true, but it’s actually real. You can add or subtract specific foods and nutrients from your diet, and make a drastic difference in your metabolism, without having to starve yourself to do it.
 
However, before I share some of this exciting research with you, I must first make this disclaimer:
 
There is NO magic bullet in existence for weight loss!
 
Losing fat is a multi-factorial effort. It takes consistent and good eating habits, regular and effective exercise, and the right mindset to make it happen. Without these all in place, no new scientific discovery will make any difference in your weight or health.
 
Now, on to the science:
 
Researchers have recently discovered that certain systems in our body are responsible for appetite and metabolism.  One of these systems is called the endocannabinoid system (called ECS).
 
Some people may recognize the word cannabinoid and think it’s related to marijuana. And, in fact, they are right, which I’ll explain more below.
 
The ECS is a complex signaling system located in the brain and many other tissues, and is comprised of special receptors (CB1 and CB2), proteins and ligands (such as AEA and 2-AG), that play an important role in physical and emotional responses to stress with appetite and energy regulation.
 
This system is thought to affect a wide variety of physiologic processes including nociception (pain sense), motor control, memory and learning, food intake, and energy balance.
 

 
Several studies have demonstrated that in obese or diabetic rodents and humans, activity of the ECS is elevated in adipose tissue, liver, and pancreas, also in the brain, particularly the hypothalamus. These people also have increased levels of the ECS ligands, anandamide (AEA) and 2- arachidonoylglycerol (2-AG).
 
Activation of the ECS increases food intake, decreases energy expenditure, and disrupts glucose and lipid homeostasis by inducing insulin resistance - which is not good for health or body composition at all.
 
On the flip side, blockage of the ECS receptors and ligands in the lab through pharmacological means or genetic knockout of ECS receptors in mice, decreases food intake and body weight, and markedly improves insulin sensitivity, glucose, and lipid homeostasis in obesity.
 
With respect to marijuana, the chemicals (primarily THC) in this plant are shown to act directly on ECS receptors in the brain and greatly increase food-seeking behavior, while decreasing energy expenditure (munchies anyone?).


 
Marijuana Munchies Are Rooted In Our Brains
 
The EC System was actually named when scientists discovered the receptor in the brain (and then other organs) that were responsible for the actions of cannabis (aka, marijuana). The endocannabinoid system was essential to life and relates messages that affect how we relax, eat, sleep, feel pain, forget, and protect. But most interesting right now is its role in body weight regulation and hunger.
 
As such, the EC System is being investigated in great detail so scientists can find ways to decrease its activity and help people with greater appetites and lower energy output to lose weight and be healthier.
 
 
Krill Oil and the Endocannabinoid System
 
Scientists are now looking for ways to restore normal tone and activity to the ECS in obese and diabetic people that have abnormalities with this system.
 
Some pharmacological antagonists have been tried without success, as they have been shown to have psychiatric side effects, such as increased incidence of depression and anxiety.
 
However, recently, triumph with supplemental krill oil has been found.
 

Krill Oil is Better Than Pharmaceutical Drugs
 
In obese rats, krill oil, more so than fish oil, was able to down-regulate the ECS in different tissues, helping rats eat less and lose body fat.
 
Even though both oils caused an increase in blood levels of EPA and DHA (the omega-3 fatty acids in marine oils), krill oil was more effective at inhibiting the ECS and caused greater decreases in fatty liver and fatty heart.
 
Recently, the beneficial effects in humans of krill oil supplementation were shown, as well.
 
Sixty-three normal weight, overweight, and obese men and women were given either 2 grams of krill oil, 2 grams of fish oil, or 2 grams of olive oil for 4 weeks.
 
At the beginning of the study, it was found that the obese men and women, but not the overweight, had increased levels of AEA, while both overweight and obese people had higher levels of 2-AG (than normal weight people). This supports other findings that show that high 2-AG levels are associated with high body fat levels rather than just high BMI.
 
After 4 weeks, the krill oil was able to significantly decrease levels of 2-AG in the obese and overweight subjects, while the fish oil and olive oil did not do anything.  Both the fish oil and krill oil had a positive and similar effect on blood EPA and DHA levels, but the krill oil was better at reducing endocannabinoid levels.
 
Krill oil is more potent in this regard because of the more efficient utilization of krill oil fatty acids into cellular tissues due to its unique molecular phospholipid structure. Compare this to fish oil, which has a triglyceride structure.
 
 
 
A Phospholipid Has Only Two Fatty Acid "Tails" While A Triglyceride Has Three
 
Since this study was so short (4 weeks), there were no significant overall changes in the participants' body fat levels or cardiovascular disease risk. However, longer studies will probably show benefits similar to animal studies conducted for a greater length of time.
 
Overall, krill oil has the ability to help people struggling with high body fat levels, enhanced appetite, and sluggish metabolisms better than fish oil and other common cooking oils. A dose of just 2 grams of day can have a great effect on the energy regulation system in the body, as long as the length of time consumed is more than just 4 weeks.
 
 
 References:
Central endocannabinoid signaling regulates hepatic glucose production and systemic lipolysis.
O'Hare JD, Zielinski E, Cheng B, Scherer T, Buettner C. Diabetes. 2011 Apr;60(4):1055-62.
 
Endocannabinoids may mediate the ability of (n-3) fatty acids to reduce ectopic fat and inflammatory mediators in obese Zucker rats. Batetta B, Griinari M, Carta G, Murru E, Ligresti A, Cordeddu L, Giordano E, Sanna F, Bisogno T, Uda S, Collu M, Bruheim I, Di Marzo V, Banni S: J Nutr 2009, 139:1495-1501.
Krill oil significantly decreases 2-arachidonoylglycerol plasma levels in obese subjects.
Banni S, Carta G, Murru E, Cordeddu L, Giordano E, Sirigu AR, Berge K, Vik H, Maki KC, Di Marzo V, Griinari M. Nutr Metab (Lond). 2011 Jan 30;8(1):7.
 
 

Monday, May 16, 2011

Would You Like To Learn How to Train for a 5K or Increase Your Running Speed, Lose Weight & Burn Fat?


New 6 Week Outdoor Running Boot Camp for novice to intermediate runners.

12 sessions in 6 weeks in duration. We meet Mon. and Thurs. 6:30 p.m. – 7:15 p.m. Each run is a little different. We may do hill training one day, a slow tempo run on another, or play The Amazing Race on another. Running Boot Camp is FUN!

Truly, all ages, shapes, fitness levels and abilities are in Running Boot Camp. This is a very motivational running group! We are heavy on camaraderie, and very light on competition.

Mandatory Pre-Assessment and Informational Clinic will be Saturday June 4th at 9am at the World of Gymnastics.

Workout Session starts on June 6th - July 21st with the week of July 4th off.

* The end of the session we will do a 5K TEAM RUN Detail of the race are below:
Date Saturday, July 23, 2011 @ 8:00 AM
Additional Date Information

5K-8:00am, 1K Fun Run-9:00am
Address
Cherokee High School - Hwy 5
930 Marietta Hwy
Fees
5K - $20/$23 on race day / 1K Fun Run - $10 anytime
Registration Closing Date
Thursday, July 21, 2011 @ 9:00 PM
Additional Information
The 5K will start at 8:00am.
The 1K Fun Run will start at 9:00am.

COURSE
The 5K course begins in front of Cherokee High School and ends in Boling Park. This is a VERY FAST, FLAT COURSE which takes you along the Etowah River. The last 1.5 miles of the race is on the trail.
The 1K Fun Run is run entirely inside Boling Park.
OPTIONAL pre-registration and packet pick-up is Fri. July 22nd from 6:00pm to 8:00pm at the Cherokee Recreation and Parks Dept.- Recreation Center South Annex located at 7545 Main St. in Woodstock.Saturday, July 23, 2011 @ 8:00 AMSaturday, July 23, 2011 @ 8:00 AMCherokee High School Hwy 5

What is Running Boot Camp?


Running Boot Camp is an outdoor running program for co-ed groups offering world-class running instruction & motivational techniques. This program is packed with fun and energizing activities designed to help you reach your fitness and running goals quickly! No matter what your age, size or fitness level, you can achieve great results. The only requirement is that you must be able to run 1-mile without stopping to walk. The speed of the mile doesn’t matter. We will run on Monday & Thursday Evenings . Running Boot Camp will run concurrently with Fit Body Boot Camp. The goal here is to learn how to run more efficiently, increase your speed and have fun doing it!

This running program is unlike any other. There is NO COMPETITION. You will feel motivated and empowered! There are 5 different running terrains that we utilize from week to week throughout the Woodstock/Canton Area.


Why Running Boot Camp?

* Learn proper form & breathing techniques
* Increase speed, efficiency & endurance
* Increase muscular strength
* Conquer fears of running
* Personal coaching
* Camaraderie & accountability
* Learn Myofascial Release Techniques (Foam Rolling)
* Learn injury prevention techniques
* Strengthen legs & core
* 2-5% body fat reduction
* 5-12 lbs. of body weight loss

5 Different Running Terrains/Locations:
We run/train on different types of terrain to promote muscular joint support.


* High School & Collegiate Track Surfaces
* Gravel/Granite
* Concrete
* Asphalt
* Grass

Daily Workouts

* Hill Training / Stair Workouts
* Slow Tempo Runs
* Running Games / Fun Runs
* Leg Strengthening Workouts
* Endurance Work
* Muscular Strengthening & Interval Training for Speed
* Stamina Building

Assessment day

Assessments are designed to establish a baseline of your timed mile run and track improvements! We will test your mile run the first and last week of your session. It doesn’t matter where you start - the key here is progress! If you come to all of your scheduled classes and commit to your goals you will show significant progress at the end of your session! Most participants take anywhere from 30 seconds to even 3 minutes off their time.

What You Will Need:
Yoga Mat (when needed)
Good Running Shoes
Water Bottle & Towel
Positive Attitude

Suggestions: Polar Heart rate monitor - track heart rate training zones for intensity. There are different styles and cost varies depending on features. If you are trying to lose weight also I would purchase the calorie tracker feature as well.

Foam roller -Flexibility and self myofasical release to prevent running injuries.

Cost: 2 workouts a week for 6 Weeks
12 Running Workouts and Seminar for $199 (recommended for maximum results)
Special promotional rate $144.00 ( $12.00 per session)through June 1st.

If you are a current boot camper and would like to add this 6 week class in addition to current morning bootcamp special rate of only $75.00($7.90 per session). Must continue morning bootcamp program payment in order to qualify for this discount. Ask about family member discounts.

Be the runner you have always wanted to be!

More info and to register online at http://www.impactfitpro.com

Wednesday, May 11, 2011

Pushups For Charity

Teresa, Eric and Kathy our top pushup 101, 142, 131 total pushups in 90 sec.


Woodstock Fireman


Deann who had two strokes and lost neurological function on right side did pushups off wall with one arm!

Woodstock Police join in on the Fun

90secs of pure chest explosion!

Woodstock Fit Body Boot Campers won the Challenge!

Boot camper kids doing pushups too!

We support our troops!   

Push-Ups Event Nets $4,000 for Wounded Warriors
 
Woodstock, GA – April 30, 2011
 
Firemen, Policemen and a contingent of Woodstock's “Regular Joe’s & Jane’s” competed in a Push-Ups for Charity event on Saturday, April 30 at the World of Gymnastics & Cheer facility on Bells Ferry Road to raise awareness and more than $4,000 in funds for Wounded Warrior Project.
 
Organized by STA-FIT/Fit Body Boot Camp owner Stacy Ward, the community fitness event challenged participants to perform as many push-ups as they could in 90 seconds , and to collect pledges and donations that directly support our Wounded soldiers.
 
“The Police and Fire Department really helped by their participation,” Ward said. “The kids were so excited that they were there to do push-ups with them.”
 
Ward said she is proud of her Fit Body  Boot Campers, who helped raise more than $4,000 to help our troops in need. Boot Camper Eric Gurvin was the top male push-up performer, with an impressive 143 push-ups in 90 seconds and female participate Kathy Freund with 133!
WSBTV Channel 2 news anchor Justin Farmer also participated on the Regular Jane’s & Joe’s team, completing 105 push-ups in 90 seconds.
 
The event was sponsored by several local businesses and community leaders, including the Woodstock Fire Department, the Woodstock Police Department, Wal-Mart, Pure Taqueria, Right Wing Tavern, Revive Day Spa, Atlanta Martial Arts, Zest and Zing Cafe, Alex n Sis, World of Gymnastics, World Class Consignments, Chick-fil-A, Radiant Health Nutritional Store and STA-FIT Health Solutions & Fit Body Boot Camp.
 
Ward said she plans to host the event each year in Woodstock.  Push-ups for Charity is a National Movement hosted by several fitness experts nationally to help raise awareness in our community with fitness, show support for our troops, and to make a difference in the lives of those who  benefit from the Wounded Warrior Project.
 
The Wounded Warrior Project (WWP) is a nonprofit organization whose mission is to honor and empower wounded warriors. WWP seeks to assist those men and women of our armed forces who have been severely injured during the conflicts in Iraq, Afghanistan, and other locations around the world.
 
Fit Body Boot Camp meets Monday-Friday at 6 a.m. and Monday, Wednesday and Friday at 9:15 a.m. at World of Gymnastics & Cheer. For more information, call 678-881-9881 or visit www.fitbodybootcampga.com.

Monday, May 9, 2011

Does Our Metabolism Really Slow Down As We Age?

  Here is an Interesting Article from my Partners at Prograde



By Cassandra Forsythe-Pribanic, PhD, RD, CSCS

It’s Mother’s day, and as I sit down to write on this topic, I can’t help but wonder:

“Am I going to look like my mom when I’m her age?”

Not that my mother is ugly or anything, but she certainly has a little more “junk in the trunk” than I’d like to have.

And, her arms jiggle a bit when she waves; not like a tray of Jell-O, but they definitely have a softness to them that makes me cringe inside a little (Mom, if you’re reading this… I love you!!).

For the guys: I’m sure when you first met the woman you are now married to (or plan to marry), you  checked out her mother to see what her future hotness potential would be.

If her mom was a bit chubby, no problem – most mom’s are, right? But, if her mom shared a similarity to a Beluga Whale, you probably thought twice about your decision.

Or men, when you look at your dad, is that how you want to look like when you’re his age?

For most guys, probably not, but for some, it’s a possibility; especially if your dad looks like George Clooney.

Whomever it may be, mom, dad, you or me, we all want to know: Is it possible to maintain our leanness and muscularity as we age? Or, should we just enjoy it while we’ve got it and not fight fate?

Well, first think about this: About 40% of the calories we expend every day, called our Total Energy Expenditure, is due to the amount of activity we engage in.



Part of this activity is exercise, but another part is called NEAT, which stands for non-exercise activity thermogenesis and consists of spontaneous physical activities such as fidgeting, but also any activity outside of formal exercise programs (like washing dishes or sweeping).

Both of these together are called Activity Energy Expenditure or AEE.

Now, compare your AEE now, to your AEE 10, 20 or even 30 years ago? Are you doing the same amount of physically activity, which includes gym or game time, plus daily movements as your younger years? Or, are you considerably less active?

If you’re like most North Americans, you’re probably a lot more sedentary than you used to be. From long commutes to work, to hours on an office chair, to lengthy business meetings and then busing your kids to soccer practice, then gymnastics and Tae Kwan Doe, you definitely move a lot less now than you did when you were younger – especially if you have kids.

For myself, 10 years ago I was walking to and from my classes at college all day long. Then, I’d hit the gym for at least 2 hours (yes, it was a long time, but I didn’t really like studying and used every excuse not to), followed by working long shifts as either a server or clerk where I was constantly on my feet. Also, if I ever had to go anywhere other than school or the gym, I’d bike or walk, but never, ever drive.

Compare that to now, where I have to drive everywhere (I swear, I’ve driven more in the past 5 years than I ever have in all the previous years of my life, not by choice, but because it’s now impossible to walk or bike), I sit for many hours at a computer writing articles like this, then, I manage to get in at least a few hours of teaching exercise classes, followed by house work and chasing around a 13 month old.

Yes, it’s not complete laziness, but it’s definitely a lot less than a decade ago.

And, this decline in activity impacts how many calories we burn each day, in addition to how much muscle we have (you’ve heard the phrase “Use it or lose it”, right? Well, it’s true).

So, this is the first issue. If you want to prevent your metabolism from dropping when you get older, and do everything possible to not end up looking like your overweight parent, you’ve got to keep moving!

Specifically, exercising with a mixture of both aerobic and strength activities is going to give you the best bang for your buck. Physical activity also preserves lean muscle mass, so in addition to a fast metabolism, you’ll keep your toned tummy.

Researchers have shown that aerobic capacity and exercise volume are positively correlated with the amount of calories your burn each day. This means that both the intensity and amount of exercise you do is important.

Further, for men, maintaining a high energy intake along with high energy expenditure is important for keeping their metabolism going strong. For women, this isn’t found to be the case. But, calories are important for giving you the energy to actually be physically active.

Regular physical activity additionally has the benefit of helping people maintain normal cognitive function, such as memory, processing time, and executive function, while reducing or delaying the risk of late-life dementia.

Sounds pretty good, right? Then get off your butt and get moving to help not only keep your leanness, but preserve brain power!

But can we really prevent out metabolism from slowing down?

According to experts in this area of aging research, it looks like no matter what we do, we can’t really prevent our metabolisms from slowing down completely.

It’s just like aging: there’s no such thing as anti-aging. Regardless of what we do, we’re still going to age. The Fountain of Youth doesn’t really exist.


Don’t waste your money on the admission fee

As we age, the metabolic function of our muscles and organs change, such that we become worse at oxidizing (burning) fats and carbs, and better at storing them. We also have a harder time making muscle and other important tissue like healthy skin and bones.

However, older adults who are more fit are proven to have more muscle and less fat, but the rate of decline in muscle loss and metabolic rate is similar for all adults regardless of fitness level.

But the bottom line is that if you start out with more muscle, it’ll take longer to break it down and you’ll still have more than your sedentary roommate in the nursing home when you die.

What should we eat to maintain a fast metabolism?

Recently, a large group of researchers collected prospective data from a cohort 3,075 older adults in something called the Health, Aging and Body Composition (ABC) study. From this information, many different discoveries have been found, but one of them that was particularly applicable to this discussion was what healthy older adults eat to stay lean.

Although this study only used food frequency questionnaires (FFQ) to analyze diet, which is subject to reporter bias, it was found that there were six dietary patterns that were associated with  healthy survival over a 10 year period:

1.    Fruit
2.    Vegetables
3.    Whole Grains
4.    Poultry
5.    Fish
6.    Low-fat (not fat-free!) Dairy
Basically, when you include plenty of fruit and vegetables, which are rich in age-fighting antioxidants, whole grains like rice (not bread!), turkey, chicken, eggs, and salmon, along with low-fat yogurt, you’re getting nutrients that help you live a long, healthy life.

It also suggests that red meats may not be the answer to a long life, but that may be up for debate as the FFQ often lumps red meat with processed high-salt, nitrite-containing meat products. And, not-so-healthy vegetable oils/soy bean oils, are usually combined with good oils like olive and flax, so it’s hard to say these are life-shortening or not.

In addition to this data, we can compare with information from the dietary habits of healthy centarians (people who live healthily past 100 years). From the well-researched book, Blue Zones, by Dan Buettner, five Blue Zones have been identified in the world:

•    Sardinia, Italy
•    Okinawa, Japan
•    Loma Linda, CA
•    Nicoya Peninsula, Cost Rica
•    Icaria, Greece
In these areas, there are certain common nutrition and physical habits that they all display:

•    They consume plenty plant foods, such as fruits, vegetables, beans, nuts and seeds and real whole grains (grains, not breads)
•    They do not smoke
•    They drink moderate wine and tea
•    They do not stress when they eat
•    They include powerful spices like turmeric and cayenne
•    They maintain a consistent high level of physical activity

Now, since I’ve never really seen these Blue Zone people in person, I can’t say if they’re incredibly lean and attractive, but what I do know is that most of them are much leaner than most older North American adults, and don’t suffer from dementia or a decline in quality of life – which is just as important as keeping your six pack of abs.

Living Long and Living Lean

So, ladies: if you want to avoid the thunder thighs and tummy pooch that your mother carries around, and guys, if you want to avoid your dad’s beer gut, do everything you can to stay very physically active your whole life and eat real food, not processed junk.

Don’t let kids get in your way of a healthy exercise routine and daily movement. Instead, be active with your kids, and that doesn’t mean just driving them around to every activity you can cram in their day.  And, don’t make the excuse that you have to eat excessive amounts of candy, or refined foods because that’s all your kids eat. If you let them only eat that, it’s your own issue, but don’t fall into the same trap yourself.

If you’re not a parent, don’t let work or extended happy hour ruin your daily lift or run. Your life (and lean body) is too important to throw all away in just a few years of a new corporate position. Work is not life, and it won’t buy you liposuction when you develop more cellulite lumps than a bowl of cottage cheese.

And Mom – I do love you, but I’m going to do everything I can to not have your thighs  Love, Me  

References:
J Gerontol A Biol Sci Med Sci. 2010 Dec;65(12):1369-74. Epub 2010 Aug 30.
The effect of midlife physical activity on cognitive function among older adults: AGES--Reykjavik Study. Chang M, Jonsson PV, et al


J Am Geriatr Soc. 2010 Feb;58(2):219-26.
Association between fitness and changes in body composition and muscle strength. Koster A, Visser M, et al. Health, Aging and Body Composition Study.

Nutrition. 2010 February; 26(2): 152–155.
Body composition changes with aging: The cause or the result of alterations in metabolic rate and macronutrient oxidation? Marie-Pierre St-Onge, Ph.D.* and Dympna Gallagher, Ed.D.

Osteoporos Int. 2010 Apr;21(4):543-59. Epub 2009 Sep 25. Review.
Sarcopenia: etiology, clinical consequences, intervention, and assessment. Lang T, Streeper T, Cawthon P, Baldwin K, Taaffe DR, Harris TB.

Health ABC information: http://www.nia.nih.gov/ResearchInformation/ScientificResources/HealthABCDescription.htm