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Functional Fitness Training

by Michael Brazeal, M.A., Director of Fitness, and Laurie Streff, Exercise Specialist

September 04, 2009 - 11:00AM

What is Functional Training? Simply put, it is exercise training that helps prepare you for your everyday functions, activities and movements of life. Do we really need washboard abs or buns of steel? This cosmetic approach has more to do with looks rather than function and performance. Most of us certainly don't have the enormous amount of time and energy it would take to achieve for a body builder's physique.

Simple Strategies for Weight Loss

By Paulette Lambert, R.D., CDE, Director of Nutrition

September 21, 2009 - 1:00PM

Now that summer is over, we're getting into the swing of fall routines. The kids are back in school. Work might require an increase in business travel or other demands before the end of the year. Cooler weather and shorter days offer fewer hours to enjoy the outdoors. These changes in routine from summer to fall, combined with swimsuit season being a distant memory, can often affect eating habits which could contribute to weight gain.

What is Body Composition?

By Michael Brazeal, M.A., Director of Fitness

October 29, 2009 - 9:00AM

There is a pervasive obsession with vanity and body weight throughout our culture. This obsession contributes to a billion-dollar weight loss industry with countless products and programs that promise to unlock the secret to losing weight. Let's face it: thin is in and fat is out.

The Skinny on Abdominal Fat

By Laurie Streff, Exercise Specialist

December 22, 2009 - 8:30AM

'Tis the season for abundance and indulgence. Unfortunately, this usually refers to our eating habits during the holidays and not our fitness routines. It might be Santa's look to have "a little round belly that shook when he laughed like a bowl full of jelly," but excess belly fat comes at a high price.

Myofascial Release

By Michael Brazeal, M.A., Director of Fitness

February 05, 2010 - 1:59PM

Feeling sore, stiff and tight after your workout? Can’t make it to the spa for a relaxing massage to soothe those aching muscles? Try one of the best kept secret in the fitness industry - foam rolling - to reduce tender spots and trigger points caused by myofascial pain.

Heart Disease Awareness

By Michael Brazeal, M.A., Director of Fitness

February 26, 2010 - 9:16AM

February is Heart Disease Awareness Month. To remain heart healthy, one of the areas you can proactively address is lifestyle change. At the forefront is exercise. It is well documented that regular exercise has powerful benefits and is proven to be effective at reducing health risk.

With aggressive exercise, heart disease can be held in check (and even reversed).

Shape Up Snapshots: Floor Plank

By Laurie Streff, Exercise Specialist

April 05, 2010 - 5:00PM

Try this exercise that you can do anywhere to strengthen the power-house of your body, your core. Core exercises are essential for maintaining good posture and spinal integrity. Start with performing 3 planks a day, 4-5 times a week, for 10 seconds at a time. Progress gradually so that you are able to hold your planks for up to 30 seconds. You may also add a balance challenge while performing your planks by lifting one leg off the floor at a time.

Shape Up Snapshots: Bridge

By Laurie Streff, Exercise Specialist

August 10, 2010 - 3:19PM

Add this easy-to-do-anywhere stabilization exercise to your core routine, and you'll quickly feel the benefits, especially in the low back and hips. The bridge targets and strengthens the important deep tissue muscles that enhance your spinal alignment and lumbar region. These muscles are especially important when bending forward and when lifting. Start by performing the bridge 3 - 5 times, for 2 - 3 sets, holding each bridge for a count of 5.

No Weights, No Gym - No Problem!

By Michael Brazeal, M.A., Director of Fitness

October 01, 2010 - 1:00PM

There is no excuse not to exercise! It’s not necessary to use weights or machines to gain muscular strength - you can use your own body weight as resistance and get the same benefit that you would by lifting weights. Push-ups and pull-ups are great examples of unsupported exercises that use body weight as resistance and replicate movement patterns that we experience in everyday life.

Simple Math for Weight Loss - Calories In and Calories Out

By James Kohler, M.S., CSCS, Exercise Physiologist

December 10, 2010 - 5:00PM

In essence, the concept of weight loss is proper energy balance. By expending more calories than you intake, you create a calorie deficit and weight loss occurs. If you consume more calories than you burn in a day, you are in a positive energy state, or a calorie surplus. When you have a calorie surplus, the extra energy will be stored as fat regardless of the macronutrient type, or food source. Weight is maintained when calorie intake and expenditure are equal.

Shape Up Snapshots: Quadruped

By Laurie Streff, Exercise Specialist

January 21, 2011 - 5:00PM

Core stabilization is an important part of the foundation of your fitness program and fortunately, can be done anywhere you go!

Incorporating this easy-to-execute exercise improves the muscular structure in your lower back (the spinal erectors), your abdominals and helps strengthen your deltoids. Start by performing 5 - 8 repetitions of the Quadruped, holding each rep for a count of five, for 1 - 3 sets.

Shape Up Snapshots:  Mountain Climber

By Laurie Streff, Exercise Specialist

March 09, 2011 - 5:00PM

The Mountain Climber is a great opportunity to strengthen and condition your entire body. When done correctly, your abdominals are activated and engaged which helps keep your form correct (ankles, knees, hips and shoulders in line – try to keep your hips from rising too high during each repetition). As in any exercise, breathing is important, so aim to use a rhythm that works for you.

The Truth Behind Spot Reduction

By James Kohler, M.S., CSCS, Exercise Physiologist

March 23, 2011 - 8:00AM

A common fitness myth is that training a particular muscle group will burn body fat for that targeted area of the body, otherwise known as spot reduction. An example of this is performing crunches to decrease subcutaneous abdominal fat. Countless people focus on performing hundreds of crunches hoping to develop washboard abs. However, empirical data indicates this is a false presumption.

Getting to the Core of the Matter

By Michael Brazeal, M.A., Director of Fitness

April 05, 2011 - 4:00PM

The latest buzz in the fitness industry is core training, or spinal stabilization. Despite this recent gain in recognition, very few people understand what the core really is or how to properly and effectively train it. Loosely defined, the core is described as the body minus the extremities (arms and legs), and is made up of several different muscle groups which can be divided into two parts: the outer core and the inner core.

Breathing for Relaxation

By Michael Brazeal, M.A., Director of Fitness

May 19, 2011 - 9:00AM

Breathing is the movement of air to and from the environment and our lungs. This simple action that we take for granted is responsible for the oxygenation of our cells and tissues while removing waste. This is an autonomic nervous function, or, in other words, we don’t have to think about it or remember to breathe. Interestingly, it’s also the only function in our body that we can voluntarily exert control over to manage things like stress and tension.

Target Heart Rate: A Reliable Measure of Exercise Effort?

By Michael Brazeal, M.A., Director of Fitness

August 25, 2011 - 5:00PM

Most fitness enthusiasts have heard the term “Target Heart Rate” or “Training Heart Rate Zone”. These interchangeable terms refer to the intensity of cardio or aerobic exercise training. In other words, the effort and physical exertion as measured by taking your pulse or heart rate during aerobic exercise.

Guest Blog:  Healthy Tips for Road Warriors

Joanie Miskowiec, Manager of Purchasing, Meetings and Events at MotivAction

December 05, 2011 - 9:00AM

I’ve been fortunate to have seen two presentations recently on staying healthy on the road – the first one by the California Health & Longevity Institute (at the Site International Conference) and the second by Dr. Pam Peeke (at the Ritz-Carlton Key Account Event). The following may not be new concepts for you – but hopefully at least helpful reminders:

Guest blog features comments on the Dole Health Summit

Jan from Cranky Fitness.

December 13, 2011 - 9:00AM

A couple weeks ago I was lucky enough to attend the "2011 Dole Healthy Lifestyle Summit" at the Four Seasons Westlake Village, sponsored by the Dole Nutrition Institute and the California Health and Longevity Institute. I had such a great time and came back with so much amazing information that I immediately cranked out 7 Facebook status updates, 5 blog posts, and 183 tweets... (I wish! Actually, I totally freaked out and avoided writing anything at all.) But since I'm sincerely hoping to get invited to blogger events in the future, I thought it might be time to cough up something in the way of a Dole recap.

Stay in shape over the holidays, California-style with Four Seasons Westlake Village

By Vaughn Kastor, MA, Exercise Physiologist

December 22, 2011 - 12:00PM

It’s the holiday season—hooray! What a great time to enjoy family, friends…and put on a few extra pounds. That’s right, why do you think we all make New Year’s resolutions?

Here’s an idea: make your promise a bit early and have it include fun and family time, mixed in with a bit of exercise.