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Eat Like a Yogi

LEED Certified YMCAs

Meditation, the Future of Brain Training

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fitnessOnSiteFitness & Aquatics For Nonprofits

OnSite Fitness40101 Monterey Ave., Ste B-1 #328

Rancho Mirage, CA 92270760-610-6770

www.onsite-fitness.com

Spring 2014 VOL. 9 NO. 1CEO/Publisher

Chris [email protected]

Managing Editoramy sCanlin, [email protected]

Art DirectorsaBrina Karlsen

Circulation DirectorKaren Ballard

[email protected]

Assistant to the PublisherPhyllis Foster

editorial Board

steve BeCKerJCC Association

Bonnie BurK, R.N., M.S., R.Y.T.YWCA Carlisle

steve ChaseFitness Flooring

Bryan GreenAdvantage Fitness Products

Pauline ivens, MSAqua Aerobics Unlimited

Zane moore, CSCS,*DCentral Bucks Family YMCA

tammy Petersen, BS, MSEAmerican Academy of Health and Fitness

sheryl rosaSouth Shore YMCA

miChael sCott sCudderFitness Facility Consultant

Beth shaw, E-RYT, BS, CMTYogaFit Training Systems

wayne westCott, PhD, CSCSFitness Research Center, Quincy College

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CEO/PublisherOnSite Fitness

One of the most interesting things about the internet is its timeliness and ability to spur innovation and change. It has had a positive affect on magazine content, with such a vast amount of information available we are now able to research multiple levels of any given topic and expand our content accordingly.

As the Web influence and information continues to grow the media model adjusts accordingly. For 2014 OnSite Fitness will be adding additional emphasis to our website and expanding our Branch and Center News stories — one of our best read features. We also have plans to cover more product and programming in the form of digital guides.

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On page 14 of this issue we have a great story on the Leadership in Energy and Environment Design (LEED) certified YMCA program, which takes an environmentally friendly approach to building new YMCA centers. As noted, choosing sustainable flooring materials, low VOC paints and water saving features for locker room facilities helps the bottom line and is healthier for members.

Another unique program co-branded with the Y and only available to its members is the GlucoFitClub, a national certification training and education program that works to prevent and manage diabetes. After only four years of working with the YMCAs the program is getting astounding results, with most participants able to discontinue all or most of their diabetic medications.

More and more programs like these are surfacing which promote social responsibility, if your facility is involved with one please let us know, we would love to share your success.

Until next time...

Publishing and the internet

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fitnessOnSiteFitness & Aquatics For Nonprofits

Contents“Innovations in Programming”

C o l u m n s & f e a t u r e s

ONSITE FITNESS (ISSN 1932-8788) is published quarterly (4X) with issues in Spring, Summer, Fall and Winter by Virtual Productions LLC, 40101 Monterey Av-enue, Ste B-1 #328, Rancho Mirage, CA 92270, (760) 610-6770, www.onsite-fitness.com. SUBSCRIPTIONS: Distributed without charge to qualified YMCA, YWCA and JCC staff members in the United States. International subscription rate is $65 for 6 issues. Send subscription requests and address changes (please include old mailing label) to OnSite Fitness, 40101 Monterey Avenue, Ste B-1 #328, Rancho Mirage, CA 92270. For faster service visit us online at www.onsite-fitness.com. BACK ISSUES: $10.00 each. POSTMASTER: Send address changes to: OnSite Fitness, 40101 Monterey Avenue, Ste B-1 #328, Rancho Mirage, CA 92270. Copy-right © Virtual Productions, LLC, 2012. All Rights Reserved. Reproduction in whole or in part without permission is prohibited. OnSite Fitness™ is a trademark of Virtual Productions LLC.

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Spring 2014 VOL. 9 NO. 1

14 LEED CERTIFIED YMCAs LEAD ThE WAY INTO A SUSTAINABLE FUTURETaking an Environmentally Friendly Approach to Your FacilityBy Amy Scanlin, MS

16 YMCAs hELP MEMBERS FIND COM-FORT ON PRECOR CARDIO EqUIPMENTEquipment Offers Less Pain, More Gain to San Diego, Seattle Area YsBy Adam Hubbard

18 GLUCOFITCLUBMembers Work to Prevent and Manage DiabetesBy Amy Scanlin, MS

20 MUSIC EqUALS MOTIVATIONBy Amy Scanlin, MS

22 MEDITATION: ThE FUTURE OF BRAIN TRAININGThe Importance of Calming the Mind and Nervous SystemBy Elizabeth Kovar, MA

26 YOGA: EAT LIKE A YOGI Yoga and Balanced Healthy EatingBy Beth Shaw, E-RYT, BS, CMT

28 STRENGTh INDEx:EFFECTS OF PRE-TRAININGLOW-INTENSITY ISOMETRIC ExERCISE ON MUSCLEBy Wayne Westcott, PhD, Becky Langton, MS, Linda Menard, PT, MPH, DPT, Daniel Cohen, PhD, Rita La Rosa Loud, BS, Scott Whitehead, BS

30 INDUSTRY NEWSFriends of the IDF Help Train IDF Wounded Veterans for Triathlon through the Strides Program

Departments3 Publisher’s Note5 Editorial Board6 Branch & Center News13 Preferred Vendors

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Editorial Board1 Steven Becker, Health, Physical Education and Recreation ConsultantJCC Association of North AmericaSteven Becker is a graduate of UCLA with a teaching credential in education. Prior to working at JCC Association, Becker was the fitness avvnd aquatics director at the Marcus JCC of Atlanta, Ga., for four years, and the Westside JCC in Los Angeles, Calif., for 15 years. While in Los Angeles, he was the high school swim coach for three-time Olympic gold medalist Lenny Krayzelburg, as well as coach of the U.S. Junior Swim Team in the Pan-Am Maccabi and World Maccabi Games. Becker was re-cently honored as one of the top professionals in Aquatics International’s Who’s Who in Aquatics.

2 Bonnie Berk, MS, RN, ERYT, HNB-BCBonnie is a Board Certified Holistic Nurse, Master Personal Fitness Trainer, and Yoga for Health Teacher with a Master’s Degree in Health Services and Wellness Promotion. She is a pioneer in the field of pre- and postnatal fitness and currently conducts her classes at the YWCA Carlisle in Carlisle, Pennsylvania.

Bonnie founded the medically proven Motherwell® Fitness Programs now offered through prestigious health care and fitness facilities in the US and abroad. She also developed the Army’s Physical Fitness Program for Pregnant Soldiers, produced two award-winning videos and wrote the book: Motherwell® Maternity Fitness Plan , (2005), published by Human Kinetics, Inc.

3 Gary M. Bernstein, MS Gary M. Bernstein is the President and Consultant of The Bernstein Group and Associates, Senior Consultant to The Covenant Group, and Instructor & Internship Director in the area of Sport Administration at University of Louisville in Kentucky. He also has a long history with the JCC, starting out as a Health and Physical Education Specialist, in New Orleans and working his way up to the Executive Director, at the JCCs of Louisville, Albuquerque and North Shore. Bernstein has also taught at Old Dominion University, and while in Virginia published numerous articles on fundraising efforts, business planning and executive searches. His first textbook will be published by Human Kinetics in 2012.

4 Steve Chase, General Manager of Fitness Flooring Steve is a 26-year Fitness Industry veteran. He has been involved in in-troducing numerous Group Exercise and flooring products to the market, including Step Reebok, Resist-A-Ball, and most recently, The Ramp.

5 Bryan Green, President - CEO, Advantage Fitness ProductsAFP services include facility planning, design, supply, service, and support in several industry verticals including Hospitality, Professional & Collegiate Sports, Universities & Schools, Municipal & Residential Development, Corporations & Government Organizations, YMCAs and JCCs.

Green is a frequent industry and public speaker on the subject of effec-tive fitness facility design and facility operational strategies. Additionally, Green has served as an editorial advisor and contributing writer for numerous publications including Fitness OnSite, Hotel Executive, Fitness Management, Home Gym Magazine, Resort & Recreation, and Shape Magazines. Green graduated from California State University of Northridge with a Bachelor of Science in Business Administration and Marketing.

6 Pauline Ivens, M.S.Pauline Ivens’ number one goal is to provide the highest quality educa-tion in a positive learning environment. Pauline travels nationally and internationally teaching and training water exercise instructors, as well as

writing and designing new materials for water exercise education. In 1997 Pauline was awarded the Aquatic Fitness Professional Global Award for excellence in aquatic fitness leadership and education. Pauline is certified by AEA and ACE, and is a Training Specialist for the Aquatic Exercise Association. She is also a Watsu® Practitioner.

7 Zane Moore, CSCS,*DZane Moore is the President/CEO for the Central Bucks Family YMCA, a progressive YMCA in Doylestown, PA serving over 16,000 members. He is an 18 year veteran of the Health and Fitness industry holding posi-tions as a Regional and National Sales Manager for major fitness equip-ment manufacturers, and as the former CEO and Founder of FitLife Total Fitness. Zane has served as a wellness consultant for numerous schools, colleges, and organizations. He is a 1992 graduate of West Chester University in PA.

8 Tammy Petersen, B.S., M.S.E.Tammy is the Founder and Managing Partner for the American Academy of Health and Fitness. She has had an interest in improving the quality of life for older adults for more than 15 years and has written two textbooks on older adult fitness and designed corresponding training programs. Tammy’s educational background includes Bachelor of Science degrees in both marketing and economics from Pittsburg State University, Pitts-burg, Kansas. She holds a Master of Science in Education in the area of health and fitness, with an emphasis in geriatrics, from the University of Kansas, Lawrence, Kansas.

9 Beth Shaw, E-RYT, BS, CMTBeth Shaw is Founder & President of YogaFit Training Systems Worldwide, the largest yoga school in North America and a leader in Mind Body Education. Since 1994 YogaFit has trained over 250,000 fitness and yoga professionals worldwide. Beth is the author of several books including the best selling YogaFit (Human Kinetics) and YogaLean (Random House). She appears frequently on TV, authors several collumns and is published in numerous fitness and business publications. An international presenter and popular speaker, Shaw has lectured and taught on six continents. An Anger Management Specialist and Meditation teacher, Shaw holds a degree in Business Management from Long Island University and numerous mind–body modalities. She sits on the Board of many non profit animal rights organizations and an outspoken animal advocate. She is passionate about the transformation of others and has dedicated her life to YogaFit.

10 Michael Scott Scudder, Founder and Owner, Health Club EnterprisesMichael Scott Scudder, founder and owner of Michael Scott Scudder’s Health Club Enterprises, works as an advisor, coach and trainer to health clubs and fitness professionals in the areas of marketing, sales, business development, management, profit centers and retention. His career in fitness started in 1976 when he was the Group Recreation Director for the famed Mohonk Mountain House in New Paltz, NY and subsequently was named one of the top ten health club managers by Club Industry in 1989. Through published articles in a variety of journals, and trainings around the world, Mr. Scudder has affected thousands of businesses with his creative and innovative ideas.

11 Wayne L. Westcott, Ph.D., C.S.C.S. Wayne L. Westcott, Ph.D., C.S.C.S., teaches exercise science and directs the fitness research center at Quincy College in Quincy, MA. He serves as a strength training consultant for numerous organizations and as an editorial advisor for several magazines. Wayne has authored/co-authored 24 books on strength training, and written chapters in both the NSCA and ACE Personal Trainer Certification Textbooks.

Sheryl Rosa, B.S. Director of Services for the Disabled, South Shore YMCASheryl Rosa holds a B.S. in Exercise Physiology from the University of Massachusetts in Boston. As director of the Partnership Program, she develops exercise programs for disabled members, researches and purchases adaptive exercise equipment, and works in collaboration with medical professionals and physical therapists. In addition, she is cur-rently part of the First Five research project that is investigating the effect of activity-based therapy on quadriplegia.

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6 OnSite Fitness | Branch news

Branch& Center News

OSF

Yoga Yeladim at the Mandel JCC

The last thing Jared Fogel (yes… that Jared, also known as “The Subway Guy”) expected when he walked into the Mandel JCC of Palm Beach Gardens was to be doing a yoga-fied version of “Hava Nagilah” with a group of kids. Not only did he join hands with the students and sing with gusto, but he also got down on his belly and tried the challenging Bow Pose, along with various other yoga poses, games, activities, and more. Facilitating the class was newly trained Yoga Yeladim teacher Beth Jay. Beth is among the first group of teachers to graduate from this new program, which is available exclusively to JCC Association affiliated JCCs nation-wide. One teacher described the training as “the best thing I ever did.”

Yoga Yeladim (YY) is a branch of the international kids’ yoga teacher-training program, Kidding Around Yoga (KAY). Yoga Yeladim incorporates all of the facets of a traditional yoga class into a program that is sensitive to Jewish traditions. The program incorporates Jewish meditations, songs, stories, games and activi-ties into a really fun kids’ yoga class. Both KAY and YY are the work of Haris Lender, daughter of the late Murray Lender, who brought the frozen bagel into homes across America.

The Mandel JCC of Palm Beach Gardens was the first JCC in the country to hold a KAY training at their facility and to become a Yoga Yeladim licensee. As a YY licensee, they are able to offer this unique program in their facility. There are classes such as “Bubbie and Me Yoga,” after school programs, yoga birthday par-ties, preschool activities, day camps and more. In addition, they have access to online continuing education for their teachers and tons of free music, written and produced by Haris herself, includ-ing one full disc of Jewish themed music exclusively for Yoga Yeladim. The music incorporates cardiovascular exercise, yoga poses, breathing practices, and fun activities into a number of catchy tunes, including the song that hooked Jared... the Yoga Nagila!

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OSF

Mommy and Me Bootcamp at the Oshman Family JCC in Palo Alto CA

As the Oshman JCC says, “A fit mom is a happy mom, and a happy mom is better equipped to deal with the challenges of having a newborn.” Mommy and Me Bootcamp four week classes are a huge hit in Palo Alto. Taught by a certified pre-post natal instructor, these stroller based workouts are a great opportunity for moms to exercise in a supportive group, either once or twice a week, depending on the program. “They get moving, they feel good and they stretch.” says Bonnie McLaughlin, Fitness Manager & Personal Trainer at the Goldman Sports & Wellness Complex at the Oshman Family JCC. “They also have time to talk about what is working and not working and how to transition exercise back into their lives.”

The moms go on hikes and runs, both inside and outside. The instructor will have a topic of the day, such as balance, and take the moms on a series of exercises related to balance as well as talk about how it can help improve their exercise.

“We’ve adjusted the pricing of the class to be very reasonable,” says McLaughlin, and they’ll accommodate mom and baby to attend another class if the baby is sick. “The more flexibility we have the better, because they really need it! That’s something I’d

recommend to other sites who are interested in offering a similar program.”

Moms and babies are welcome to enroll in the class as soon as the mom receives clearance from her doctor that she is ready to exercise and they can stay in the program until the baby is 18 months. The class is also open to members of the community.



OSF

Forty-Five Day Fitness Challenge at the Schenectady, NY JCC

The Jewish Community Center of Schenectady, NY recently offered its first ever 45 Day Fitness Challenge to members and the community at large. The fitness challenge was the idea of new Group Exercise Coordinator, Terry Santoro. “We have a great facility here! People need to know about it!” said Santoro. Participation in group exercise classes has been steadily growing since the completion of a new spin studio and high intensity interval training room that features TRX and circuit training classes. The program was instituted to improve awareness and visibility of new and updated fitness and wellness facilities and classes, as well as increase participation in an already popular group exercise program.

Prior to beginning the challenge, all fifty four participants were assessed using push up, abdominal curl and three minute cardio step tests. Mentors, SJCC personal trainers and group exercise instructors, encouraged participants to make the most of the 45 day program period by engaging in a variety of workouts, particularly classes they had never tried before. “BINGO Cards” were distributed on which people could record the activities they had performed and classes completed. There were squares for land and water group exercise classes, swimming laps, playing basketball, cardio work outs, weight training and more.

At the end of the 45 Day Fitness Challenge each participant was reassessed. A celebratory, post challenge party was planned by Santoro and the phenomenal committee. T-shirts were given to all who participated and prizes were given to teams and individuals who had the greatest percent improvement from their original assessment scores. In addition, prizes were given to the individuals who filled up the most “BINGO Cards.” Most participants improved their scores, lots of people enjoyed the challenge, many found they really enjoyed classes they had never tried before and countless others discovered the myriad fitness offerings available to them. Challenge participant, Sonia Chopra, had this to say, “I started out by barely doing a few push-ups and at the end I feel like an athlete who is in a competition by herself… I am a better version of myself after the 45 Day Challenge. It started me on a journey and I will stay on it for the rest of my life.”


Take a Chance at the Free for Everybody Series at the JCC in Manhattan, NYC

As part of an on-going program called Free for Everybody, the The Marti Ann Meyerson Center for Health and Wellness at JCC offers a unique opportunity for everyone in the community to take a chance, try something new and shake their fitness program up a bit.

Each “Saturday night at 7:15pm we offer an introduction to new modalities of fitness. January we offered indoor cycle, in February we are offering partner yoga and in the past we have offered TRX, Pilates, Hawaiian Hula, African Dance and of course all the hybrid classes!” says Caroline Kohles, Senior Director of Health and Wellness at the J.

“Sometimes people will like what they did so much that they’ll ask us to put it on the schedule,” says Kohles. They don’t always have room to add a new class, but they like getting the feedback and seeing what participants enjoy.

The Free for Everybody series includes free daily meditation, a monthly Nia Jam and Zumba Jam series as well as an interactive discussion with a medical doctor called “The Doctor is In” series. Members come listen to a lecture about a monthly topic and are able to ask questions. January’s topic was headaches and February is heart health and stroke prevention.

The JCC also offers free monthly conference calls with one of their chefs from their culinary arts program. One is a naturopathic doctor the other is a registered dietitian. Participants can call in from wherever they are and learn how nutrition can help with any number of health issues. January’s topic was How to Lose Weight Eating Healthy Fats and February’s topic is on Nutritional Help for Hormone Health.

The JCC is the only facility on the Upper West Side that offers free fitness and wellness classes to both members AND non-members. Its a great opportunity for community outreach and a great opportunity to demonstrate the JCC’s signature brand of caring and compassion.OSF



Milton & Betty Katz Jewish Community Center

Katz JCC Boxx for Tots Toy Drive Collects Thousands of Toys for Children

The Milton & Betty Katz Jewish Community Center collected more than 3,500 toys for area children during its Boxx for Tots Toy Drive hosted by Personal Trainer Jon Simon from November 29 to December 20.

According to Simon, the 3,500 toys were distributed to area charities including Jewish Family Service, The Division of Youth and Family Services (DYFS) of Atlantic County, Our Lady Star of the Sea Roman Catholic Church of Atlantic City, and directly to local families in need, and many other charities.

“Collecting toys through my boxing classes began ten years ago when I saw that the area Toys for Tots collection program was not getting the attention it deserved,” Simon said. “So instead of collecting my usual fee for the boxing class that year, I told my students to donate a toy for the kids – because every kid needs a new toy.”

According to Simon, the collection has grown each year and he hopes to continue the event each season. On December 17, 19 and 20, Simon’s boxing class were held in the auditorium of the Katz JCC and featured a live DJ Paul Laup of Atlantic City and violinist D. Sharpe.

More than 120 boxing enthusiasts turned out over the three-day event, donating a toy as their class fee. “It was an epic event. It will be even better next year,” Simon said.

“We wanted to support Jon’s efforts in collecting toys for area children and were happy to give him the necessary tools to do so,” Chief Operating Officer of the Katz JCC Marg Mancuso said. “Regardless of race, religion or national origin, the Katz JCC aims to reach the entire community in any way we can. We hope the toys Jon collected and distributed put a smile on many children’s faces.”

Alexander Sacchetti of ASAC Photography captured the event on YouTube and can be viewed at http://youtu.be/8lgglDHmszc. For more information about the Katz JCC Fitness Facility visit www.jccatlantic.org

OSF


JCC of Greater Rochester Fit Hose Training

The JCC of Rochester NY supports great community spirit, and that spirit is returned to them in support as well. For the JCCs Tough Mudder team, that support came in the form of used fire hoses donated from a local fire department! Eke Aiono, Tough Mudder Team Trainer and Associate Executive Director is also a personal trainer for some local fire fighters. When he found that the department donates fire hoses that don’t pass inspections, he saw an opportunity! The AHA Fitness Class, or better known as Fit Hose was born. Fit Hose is a fun, functional workout using those old fire hoses that emphasizes all movement patterns to deliver positive results. It’s tough as those hoses are heavy. But, it is fun and a great opportunity to try some functional training with a new piece of “equipment” and enjoy some team building in a group ex format. This class is held on the JCCs outdoor tennis courts, rain or shine. OSF


Dodgeball Fitness at the Oshman Family JCC in Palo Alto, CA

After quite a few dodgeball pick up games and a number of requests for an even bigger program from members, the JCC in Palo Alto, CA had an idea. Combine the fun of dodgeball with the success of their small group training programs into something completely different! Dodgeball Fitness was born!

“It’s a pilot program that is scheduled to launch in February,” says Bonnie McLaughlin Fitness Manager & Personal Trainer at the Goldman Sports & Wellness Complex at the Oshman Family JCC. “We have small group speciality programs run by personal trainers with about 8-12 people, so much smaller than larger classes. It is our hope that participants will get more structure and education with these small groups as well as great results! It is with this philosophy that we are engaging our members and building a community.”

The plan is to divide a class of 10 participants into two groups. They’ll play a traditional game of dodgeball but when one is tagged and goes off the field, they must complete a series of ten exercises to get back in the game - 10 push-ups, 10 jumping jacks - whatever ten exercises the trainer chooses. McLaughlin anticipates the exercises will take about five minutes. When one team has everyone off the field doing exercises, the other team wins.

The trainer in charge will not only make sure participants use good form, but keep the participants continually moving for a total body workout. Participants will use 5” soft balls and will have strict rules such as not aiming for the face, that kind of thing.

Dodgeball Fitness will be free for members and McLaughlin said with gym time at such a premium, they are also hoping that the 45 minute lunchtime class (with a five minute warm up and cool down at each end and a five minute post workout stretch) will attract not only members but corporate account folks. They plan to initially have a minimum age of 18 years, and, says McLaughlin, “We are hoping to build this into a league and offer it at all times of the day.


OSF


PreferredVendorsThe OSF Preferred Vendors are industry experts offering their expertisewith links to programming ideas, special discounts, education and training,

product information, DVD demos and tips, newsletters and overall helpwith the array of programming and equipment that will enhance your

membership programs.

Branch news | www.onsite-fitness.com 13

OSF

A-1 Textiles800 351-1819

www.a1athletictowels.com

AquaJogger800 922-9544

www.AquaJogger.com

Exergame Fitness USA877 668-4664

www.exergamefitness.com

Indo Board321 777-6021

www.indoboard.com

Playworld Systems800 233-8404

www.playworldsystems.com

SPORTSMITH800 713-2880

www.sportsmith.net

Zogics888 623-0088

www.zogics.com

American Academy of Health & Fitness800 957-7348www.aahf.info

Concept2877 887-8014

www.concept2cts.com

Extractor CorporationSUITMATE, Swimsuit Water Extractor

800 553-3353www.suitmate.com

Fitness Flooring800 428-5306

www.fitnessfloors.com

Yogafit888 786-3111

www.yogafit.com

Precor800 786-8404www.precor.com

Sprint Aquatics800 235-2156

www.sprintaquatics.com

OnSite Fitness760 610-6770

www.onsite-fitness.com

Aqua Aerobics Unlimited866 737-7031

www.aquaaerobics.com

Supreme Audio800 445-7398

www.SupremeAudio.com

Power Systems800 321-6975

www.power-systems.com

FiTOURwww.fitour.com

JCC MetroWest’s 1st Annual Swim Across America This was our first time hosting this type of event although we also ran Laps for Literacy – 24 Hour Swim last March. We plan on making both of these events annual opportunities for members of our community to give back. JCC Swim Across America was held Sunday, October 20 from 2pm to 5pm to help raise funds for cancer research. This year we had about 30 participants and we raised just over $17,000. About half of the funds will go locally to the St Barnabas Lung Cancer Institute and the rest will go to Swim Across America. Our highest fundraiser was Melissa Paston a 16 year old junior from Livingston high school who raised $3,130. You can check out our webpage at swimacrossamerica.org/jcc.


14 OnSite Fitness | LEED YMCAs

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LEED CErtifiED YMCAs LEAD thE WAY into A SuStAinAbLE futurE

As one looks around their fair city, there are signs of environmentally friendly products, practices and people everywhere. Those who, for example, choose BPA free reusable water bottles, commute by bike or bus and who, as a consumer, let their appreciation of the impact their choices have guide their decisions. This is true not only for individuals but also for businesses, not the least of which are fitness centers, which, with their masses of space, equipment, lights and water usage can lead to big dollars spent and big impacts on their community.

Because of this, many who are building and renovating are now taking an environmentally friendly approach to their facilities. Choosing sustainable flooring materials, low VOC paints and water saving features for their locker room facilities are helping the bottom line and health of members.

Another great energy saving opportunity comes in the way of the new trends of boot camp and CrossFit style fitness which use very little, if any, electrical as well as lines of strength equipment that use

weight plates and hydraulics to challenge the muscles. Even strength machines requiring electrical and cardio machines have come in line with great features of minimal energy requirements while the machine is idle and very little additional when the machine is in use. All practical decisions managers need to weigh when choosing the best equipment to suit their members’ interest as well as their budget.

There are some wonderful examples of green building in the non-profit fitness world. Three shining examples are YMCA branches in Grand Rapids, MI, Atlanta, GA and Wichita, KS. These Ys share their stories here on how their facilities came to be green and how their reduced impact has had great impact overall.

The David D. Hunting YMCA in Grand Rapids, MI opened in 2005 and is the first Leadership in Energy and Environmental Design (LEED) certified YMCA in the U.S. With over 159,000 square feet of space, there were a lot of opportunity for some responsible choices to keep the eye on that goal of certification. “Preserving the environment was a top priority throughout the YMCAs planning

and construction phases,” says Sara DeMann, Vice President of Development and Marketing. “Our construction results support our intent; 88% percent of all construction waste was diverted from the landfill!”

“Building to the U.S. Green Building Council (USGBC) green standards is part of the strategic planning process for the YMCA of Metro Atlanta,” says Kristen Obaranec, APR, Communications Director at the YMCA of Metro Atlanta. “Approved in 2003 by the Metro board of directors properties committee, every new [facility] is built to LEED standards.”

It’s an important decision, explains Dennis Schoenebeck, General Executive of the YMCA in Wichita, Kansas. “There are a lot of things that come together in the planning process, a variety of skill sets. The plan needs to be looked at

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from a variety of perspectives: Is this the right thing to do? Is there long term payback? You’ve got to run the numbers! Of course, there are some PR benefits as well. But the significant part to me is the commissioning process. The certification is nice, but this commissioning process also ensures that all the requirements are being met and working together as they should.”

“Besides being more efficient to operate, LEED facilities are an excellent fit with the YMCAs mission,” say Obaranec. Adds Ed Munster, president and CEO of the Metro Atlanta YMCA,“We are being good stewards of our donors’ contributions for capital construction projects. As a mission imperative, it demonstrates the importance of our community’s health and well-being. It is the right thing to do for our members, our community and our environment. We are interested in building and maintaining energy efficient, high performance buildings. A YMCA gets almost constant use for 50 years. We don’t want to spend money that wastes energy or materials.”

The David D. Hunting YMCA staff agrees. When it comes to construction materials, their building is proud to boast:

• 19 percent contain recycled content • 60 percent were obtained within 500 miles of the

project site• 21 percent were harvested or extracted locally • 57 percent of the wood is Forest Stewardship Council certified

Their member comfort is also enhanced (as are the utility bills) through trees which were planted to minimize the heat-island effect during the summer by providing shade to over 30% of non-roof impervious surfaces.

Adds DeMann, “The glass used in the panoramic windows surrounding the building is a low-emissive, which reflects the hot summer sun while letting in natural daylight. In the winter this glass also helps to retain heat to the interior making the facility more energy efficient. Ninety-one percent of the facility boasts views to the outdoors!”

Also, the roof of the David D. Hunting Y is a “white roof” and, says DeMann, “90% of the roofing material used meets the emissive and reflective requirements set forth by LEED. A bank of PV cells - solar panels - can generate up to 18,000 watts of electricity on a bright sunny day. A kiosk in the lobby monitors solar panel usage and also serves as an educational tool for members and visitors alike.

Energy efficiency is an important concern for facilities looking to be more green. Says Obaranec of when YMCAs focus on how they can conserve energy resources, “The Y benefits in lower utility costs and operating expenses and that frees up resources that can be used to further achieve our mission.”

The significance of the LEED certification as well the impact on the community has led to a Board policy that all new construction for the YMCAs in the Grand Rapids area must meet LEED Certification. David D. Hunting YMCA is LEED Certified and the Spartan Stores YMCA is LEED Certified Silver. Currently, there are four LEED-certified branches in the Atlanta association, Summit Family YMCA

(gold rating), Forsyth Family YMCA (silver), Robert D. Fowler Family YMCA expansion (silver). The Villages at Carver Family YMCA (certified).

Metro Atlanta YMCA nods to the future as well as they are in the planning and design phase for a new resident camp. Working with architects and site developers, the staff operations team is determining how the camp will incorporate sustainable design and construction. “We are looking at the overall site and outdoor program areas to see how the camp can be developed with the least impact and the greatest environmental savings,” says Munster.

The Grand Rapids Ys success with LEED certification has been a catalyst for change for other facilities as well. Says DeMann, “We have welcomed many groups and organizations to tour our facilities, from as far away as Japan. There have been YMCAs, non-profits, commercial businesses, community leaders, funders and more. Shoenebeck agrees. “We have had many architects and contractors and subs tour through. Its a very sophisticated building with a lot of computers. It’s fascinating the role that technology plays!” “Our approach to new facility design has been to “design a building the right way” and then hold the design against LEED Certification standards rather than designing to LEED Certification standards,” says DeMann. “That has served us well.”OSF

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16 OnSite Fitness | Precor

by Adam Hubbard

EEven the best workout intentions can evaporate after the body starts feeling the effects of too many high-impact exercises. This is especially true for most non-profit fitness members who don’t consider themselves hard-core workout warriors, but would simply like to stay heart-healthy, burn fat or tone their bodies.

With that in mind, YMCA fitness centers are trying to create a workout experience that optimizes the effects of exercise, while reducing perceived exertion levels—or how hard an exerciser thinks he or she is working. After all, improved comfort generally correlates with increased member retention and more frequent gym visits.

This effort begins with providing members a broad array of equipment types that satisfy each person’s unique workout preferences and limitations, while boosting physical comfort.

“One of our goals is to provide as many options for our members as

possible when they walk into our facilities,” said Katelyn Marquis, health and well-being director at the Haselwood YMCA in Silverdale, WA, servicing approximately 20,000 members. “We want them to find equipment they can benefit from, but also enjoy and feel comfortable using.” Such options include a variety of premium cardio machines and strength-training equipment from Woodinville, Wash.-based Precor, including treadmills, ellipticals, upright and recumbent bikes and more.

The YMCA of Mission Valley in San Diego championed a similar member-friendly philosophy when rolling out new fitness equipment from Precor as part of an ongoing facility renovation and improvement campaign.

Lisa D’Angelo, executive director and vice president of the Mission Valley Y, said it was important to make available the same workout options for members at its two main branches, which serve about

YMCAs Help MeMbers Find CoMFort on preCor CArdio equipMentEquipment Offers Less Pain, More Gain to San Diego, Seattle-Area Ys

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by Adam Hubbard

90 percent of its approximately 30,000 members. But it was also important to direct users to the equipment most suitable to them by assessing their workout needs and limitations.

To that end, Mission Valley introduced the Fit 4 Me initiative. “You meet with a trainer who designs a program set up specifically for you, using some guidelines based on what your goals are,” said D’Angelo. Similarly, the Haselwood Y affords new members the opportunity to sign up for a FitPass appointment, during which time they work with a coach to custom design a workout regimen. They can then follow up as needed to make adjustments.

While each cardio equipment type has its own special attributes, one in particular is garnering near universal acclaim for reducing perceived exertion levels: the Adaptive Motion Trainer® (AMT®). This next-generation cardio equipment offering consistently delivers a low-impact workout for practically anyone because it adapts to each exerciser’s individual stride length and range of motion. Users can also easily switch up their workouts from walking to running to climbing to everything in between, all in one fluid motion.

“Users enjoy the nature of the AMT’s ‘Pick Your Gait’ feature, which can accommodate more members across the board than a piece of equipment that’s locked into one stride,” said Marquis.

“It feels like you’re not working as hard even though you are because it’s a more natural movement,” said D’Angelo, noting the AMTs are always the first equipment types to fill to capacity. She also touted the ability to change your workout experience depending on what you feel you can handle on any given day or any given minute, with settings like Rolling Hills, Mountain Peak, Aerobic or 5K.

“Our members regularly comment that they like how the AMT follows their preferred range of motion on the fly,” added Marquis. “They say it feels like they are floating on thin air.”

Another way to keep members squarely in their comfort zone is to allow them to monitor their fitness statistics throughout their gym sessions. This is where Preva, the Precor networked fitness solution, enters the picture.

By collectively networking their cardio equipment inside certain facilities, the Mission Valley and Haselwood Ys allow members to track their workouts across multiple machines. These members, who can also download the fitness tracking software on their mobile devices, earn motivational badges upon reaching various milestones.

“We hear badge talk going on the floor,” added D’Angelo. “Members are really proud of being acknowledged for their achievements.”

Sometimes even a simple distraction can help take one’s mind off of what the body is doing. That’s one reason why the Mission Valley and Haselwood YMCAs in late 2013 began enabling on-demand video on their Preva-networked equipment consoles. “Our video on-demand offerings powered by YouTube provide exercisers with hours of entertainment, including Precor-selected music videos, TV show clips, movie trailers and more,” said Marquis.

Ultimately, there’s no point in making exercise harder than it already is. By adopting these member-friendly initiatives, YMCAs are giving members the comfort and motivation they need to stay the course and keep striding toward their fitness goals.

Adam Hubbard is Director of Product Management for Precor.

OSF

The grand appearance of the AMT might intimidate a member upon first glance. It’s not as familiar-looking as its sister equipment the treadmill and elliptical. But upon mounting the AMT, members quickly drift off into a very comfortable and satisfying workout.

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DDiabetes is one of the most expensive epidemics our country has ever had. With 133 million people afflicted and costing billions in healthcare, the problem is exponential and incredibly daunting for diabetics and their family members.

GlucoFitClub is working hard to change that. For four years they have partnered with the YMCA and helped members find success in using exercise to manage and prevent diabetes. Working with nation-ally certified trainers, American Association of Diabetes Educators and with the support of hundreds of participants who have gone before, GlucoFitClub members are finding great success in improving their health.

“Its an exercise program for those with meta-bolic syndrome, diabetes, pre-diabetes, obe-sity and associated co-morbidities,” says Tyler Theslof, Director of Operations at GlucoFit Club. “It’s the only program of its kind, that I’m aware of, that tries to tackle the situation head-on. We do this through doctor referrals

into GlucoFitClub as well as general public knowl-edge about the program.” Theslof says about 35% or so of their members come from physician referrals and the rest come from word of mouth, or people just walking in the door of participating YMCAs

looking for a place to meet their doctor’s recommendation to start exercising in hopes of countering their rising sugar levels.

“Most doctors don’t write scripts for exercise,” says Theslof, “and they don’t really have a protocol for managing diabetes.” Patients are often left on their own to put the pieces together to make healthy lifestyle changes.

But, the powers that be who started GlucoFitClub knew that there was a better way, and they wanted to design it with as much support and backing as they could. They contacted the American Association of Diabetes Educators and asked “What do our trainers need to know to be equipped to work with those with diabetes?” After all, its not just about managing insulin levels during exercise!

“You can control diabetes but doctors didn’t have a program to refer patients to.” GlucoFitClub decided that trainers with a national cer-tification would be a prerequisite for taking the additional GlucoFit-Club certification. They then partnered with the YMCA to offer that speciality training to their trainers and offer the program exclusively at YMCAs. “Currently we have about 11 YMCAs that offer GlucoFit-Club,” says Theslof. “Doctors can now write a prescription and send their diabetic patients to YMCAs.”

In the four years GlucoFitClub and the YMCAs have been working together, the outcomes have been astounding. “The members work with dietitians to control their food and we help them control their exercise.” Using Technogym’s Easy Line equipment, members go through a timed circuit training program with a 55 second “work” and 5 second time to switch between machines. The Easy Line’s hydrau-

GlucoFitclub MeMbers Work to Prevent and ManaGe diabetes

By Amy Scanlin, MS

18 OnSite Fitness | GlucoFitclub

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lics makes the equipment simple for all ages and all sizes to use side by side. “It’s a 36 minute workout,” says Theslof, “with like-minded individuals in class. On average, after one year of GlucoFitClub par-ticipants are seeing a 12% reduction in A1c and 9% reduction in both weight and BMI and an 11% reduction in their waist circumference measurements.”

One very important way that GlucoFitClub is able to track and re-cord these stats is the use of their HIPAA compliant portal which allows for the recording of biometrics from an FDA approved wireless glucometer. That data can then also be transferred to the patient’s electronic health record. “Diabetic patients see their doctors every three months, and this way the doctor is alerted if the patient’s numbers are off between office visits. It’s another opportunity for continuing care of their patients. But all of this information has to be handled with HIPAA sensitivity.”

GlucoFitClub members can wear a FitBit type device and via their cell phone or computer can either download their informa-tion automatically or their trainer is able to enter it into the portal as well.

Once each month, each Y brings in a diabetic educator and those sessions are open to the public. “We combine the knowledge of video telecommunications and fitness,” says Theslof. “Up to 50 people can watch the seminars through a HIPAA compliant, encrypted portal. We treat all data as if it were clinician data.” Participants can not only watch the educator’s presentation but ask questions and hear others ask questions so that the learn-ing environment is as “classroom like” as possible.

“Most participants come off all or most of their medications,” says Theslof. This is great news, in part because GlucoFitClub goes out and educates physi-cians on the program’s benefits. “We have so many testimonials of people who have been able to go off their medications. Once one has diabetes, they are never cured, but they can become non-symptomatic. If they ever stop managing their diabetes, their disease will return.” If GlucoFitClub can catch people in the pre-diabetes stage, their program can help prevent diabetes from occurring.

How do interested Ys find out about GlucoFitClub? “We attend the alliance convention in each state,” says Theslof. Or, Ys can just visit their website www.glucofitclub.com The GlucoFitClub is co-branded with the Y and, says Theslof, “We chose partnering with the YMCA

because of their strong commitment to social responsibility.” Together GlucoFitClub and the YMCA are changing lives for the better. osF

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20 OnSite Fitness | Music Motovates

TThe power of music can make or break a fitness class. What is a great and motivating song for one can be a uninspiring choice for another. Instructors and fitness directors work hard to try to please the greatest number of members both in music selection and fitness programming in order to have that energy to drive members in the door. Les Mills programs offer a lot of help in that regard as they are known for not only great choreography but great music selection as well (see December 2013’s OSF interview with Glen Ostergaard).

The JCC Indianapolis and Hays Communities YMCA in Austin shares their experiences with how music plays a role in their fitness classes and how they have found that balance of choosing great music for the masses.

“Music can certainly drive forward pacing of exercise and help you increase your intensity. It helps you push a little harder to keep up the rhythm and take your mind off your breathing or muscle burning,” says Katherine Matutes, PhD, Director of Health and Wellness at the JCC Indy.

“Our instructors know their participants pretty well and gear the music to appeal to the group. For instance our seniors prefer songs from their era and as you can imagine the younger folks are more into a heavier beat and a hip hop sound. It is important to make sure the ambiance created by the music is appropriate to the class. A rapid paced rock beat might be great to get you up a hill in an indoor cycling class but would be totally the wrong vibe for restorative yoga class. Music can really set the stage right and our group exercise instructors take creating their playlists very seriously even when that means keeping it light and fun.”

Adds Bethany Birkhimer, Hays Communities YMCA Health & Wellness Coordinator, sometimes music works so well with the class that you don’t even notice it, such as in a Yoga class. “I also teach a bootcamp outside that does not use music and that works really well,” say says. “But most of the time music is really important, it offers a distraction from the pain I’m going through and pushes me to go that much harder.” When instructors can match the music to what they are doing - that’s when it works together perfectly.

Music Equals MotivationBy Amy Scanlin, MS

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Les Mills programming offers a great opportunity to have fantastic music that generates quite a following. Known for their consistent quality and genre of music, members in many cases seek those classes out for that consistency. “The quality of music for our Les Mills pre-chorepgrahped classes is one of the reasons those classes have such a big draw. The routines are designed to keep up a tough pace and really push the participants to work hard and that is what gets them the physical results they are looking for and it creates a really fun, energetic environment,” says Matutes.

Adds Birkhimer, “Les Mills molds everything together really well. Everything is wrapped around that song and because instructors must master the choreography and the music together, it really works!”

The JCC Indy and Hays Communities YMCA, like most centers, offer a variety of programming with pre-choreographed and pre-planned music such as Les Mills, Zumba and Piloxing, as well as free style classes giving the instructors more freedom for expressing their own style of fitness. The combination gives members that variety they are looking for to keep their workouts fresh and unexpected!osF

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AMeditation: the Future oF Brain training

22 OnSite Fitness | Meditation

By Elizabeth Kovar M.A.

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AA recent Times.com article stirred up conversation amidst the fitness and health community that we should start taking meditation as medicine more seriously. Although ancient yogis and Buddhist monks know the benefits of meditation, the medical community is now discovering the benefits as well.

Fitness, holistic and yoga practitioners often hear that meditation is difficult or for the “New Age” folks. This misconception is common, but the great news is that with simple and effective coaching techniques and exercises, people can overcome this fallacy.

So how to do professionals coach meditation to non-believers?

The first step is to bring awareness. Awareness is the first approach for everything before one sets an intention. Professionals can bring awareness through promoting the benefits of meditation.

Benefits include but are not limited to:

decrease in Stress Levels: Research shows that meditation decreases stress-hormone levels of cortisol. In addition, incorporating deep breathing allows the body and breath to relax while inhibiting the parasympathetic nervous system. This results in more energy.

acceptance of us: Meditation leads to mindfulness. Mindfulness leads to acceptance of one’s looks and behaviors. It allows us to look in our inner worlds and objectively analyze our life.

it changes the Brain in a Protective Way: University of Oregon conducted a study to find meditation linked to an increase in the signaling of the brain as well as increased myelin (brain’s protective tissue). This results in defending depression and other chronic diseases such as Multiple Sclerosis, where the myelin sheaths are degraded.

affects things we enjoy: The Psychology of Music Journal published a study that shows that mindful meditation improves focused engagement in music. This results in better enjoyment of the things we love and allows music to inspire our creative side.

Promotes awareness: A Perspectives on Psychological Science study showed that mindfulness leads to increased body awareness, self-awareness and regulation of emotion and attention. The more someone is aware of their thoughts, actions and behaviors the better they can stay on the healthy path. Having more awareness will help you note when something is not right such as pain creeping in or food not digesting properly.

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24 OnSite Fitness | Meditation

The next step is to bring intention to meditation, which includes trying to meditate without judgment. Western living is highly stressed and connected to technology. Unfortunately, because of that people need to start to unwind somewhere. And sometimes that includes just sitting and being present in the moment. Our modern minds wander at the speed of light, and many people do not practice meditation because they are frustrated that they cannot think of one thought or keep their mind still. However, just like everything else, one has to progress and the more we practice the easier it gets.

So the next step is to make a goal and sit and be present in the moment for a short amount of time, such as 10-minutes.

Once this is achievable one can incorporate breathing exercises to increase body, breath and mindful awareness. One effective technique is a 3-2-1 breathing technique. Follow these steps for the 3-2-1 breathing technique.

• Take one long inhale and slowly exhale three short breaths three times. You should feel the belly and abdominal wall draw in on the exhale. Complete 10 rounds or two to three minutes of breath work.

• The next step is to reverse the breath. Take three short inhalations (feel the lungs and ribs expand) with one long exhalation. Complete 10 rounds or two to three minutes of breath work.

Once the breath work is completed, and the body is aware, the person can then progress to a meditation to focus on one thought or increase the duration of meditation.

In fitness, we focus much on the physical but sometimes forget about the mental training as well as healthful rest. Meditation is the best of both worlds, calming the mind and the nervous system, which will help increase happiness while relieving stress.

The medical community has more to study about the benefits and the future of meditation, but this ancient tool is easily adaptable to the modern-day individual. Although we know about the insurmountable benefits that mediation provides, we are now at the point to question: Is meditation the future of brain training?

Elizabeth Kovar M.A. has studied yoga in five separate countries with her main training from India. She is an ACE and BOSU Master Trainer Presenter and is a freelance fitness and travel writer. She is also implementing the Awakening Awesomeness Holistic Health Cruise to Alaska in 2014. www.elizabethkovar.com | www.awesomenesscruise.com

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YBy Beth Shaw, E-RYT, BS, CMT

Eat LikE a YogiThe practice of yoga and balanced, healthy eating share many common principles.

Yoga means a “Union” between the mind and body, your inside and your outside. And the practice of yoga requires coordina-tion between breathing, moving into poses and introspection, all of which have a subtle yet obvious effect on the mind. The mind takes an active part in any practice even if it remains behind the scenes. This mind-body union applies directly to healthy eating in the same way – the very real need and desire for a perfect balance, and the union of food groups; and eating in a mindful and balanced way.

In yoga (just like nutrition) each one of us has our own special needs and abilities, as well as the postures (or foods) that fuel our lives and our workouts. The most important thing is to find the balance that’s right for you personally. Another main theme in practicing yoga is increased awareness and paying closer at-tention to the way you do things, because every small detail has its importance and effect on the whole picture. When perform-ing Sun Salutations, for example, we pay attention to every detail and every action and to the way we answer these calls to action. You might seek the same for the food you eat. Here’s how you can eat like a yogi – like me -- to become more aware of fueling your body and make healthier, and more balanced food choices every day:

avoiding Heavy MeatYou don’t have to be a vegetarian to do yoga, but as you become more aware of your body, you’ll find that eating meat makes you feel heavy and a meal plan based mostly on vegetables helps you maintain the light and energized feeling you get from practicing yoga. The yoga diet is especially important if we want to elevate our consciousness to where we’re feeling love and compassion for all living beings — including animals.

HydrationYou must consume fresh water daily, but the amount varies from person to person and it also depends on your active lifestyle. Recommended fluid intake is 7 to 11 cups based on 2,000 calo-ries a day. The symptoms of dehydration are easy to detect as long as you stay aware. By the time you feel thirsty during yoga or other activities, you’ve already entered the initial stages of dehydration. Most of your fluids should be water, but yogis also drink a lot of antioxidant-rich green tea, and we tend to avoid excessive alcohol because that would throw our bodies out of balance. I drink a minimum of two liters of green tea every day. The following foods are high on a yogi’s shopping list because

they contain at least 80 percent of water and help you stay hydrated: • Soy milk• berries• lettuce• watermelon• celery• spinach• cabbage

Protein SourcesOne of the most profound tenets of yoga philosophy is “Ahim-sa,” or do no harm to yourself or others. This literally translates to some yoga practitioners as “Eat no meat” and drink no dairy from cows because of the harm that comes to these creatures in the farming and slaughtering process. I think that’s a highly personal decision but I eat mainly fish and tofu, nuts and seeds, rice and beans for my protein sources. I eat a lot of sushi, salads and vegetable soups (lentil soup is my favorite) as my main meals.

“Prana” refers to the breath of life, and eating with prana refers to the life power inher-ent in natural foods, includ-ing fresh fruit, grains and vegetables. This also means avoiding processed foods made with artificial sweeteners and foods that are damaged by lengthy cooking. This kind of fast food has no “prana” and is thought to take away from your life force. For example, I often snack on raw almonds and pure goat’s milk yogurt rather than extra salted or roasted nuts or processed yogurts with fruit artificially added.

Eating outI have a few easy tricks when I dine out that allow me to control my portions, eat more healthy fruits and grains, and enjoy my company more than I would by

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26 OnSite Fitness | Yoga

ordering too many alcoholic drinks and overeating too many fat-tening foods. For instance, I typically order one or two appetiz-ers for a main meal, mainly veggie-based, rather than ordering an appetizer plus a main entrée. If there’s a large entrée that I absolutely have to have, something heavier with lots of cheese or excess fat, I will not deprive myself. But I will ask my server to only bring me half the servings and immediately pack the rest in a doggie bag so I’m not even tempted to overeat. I sandwich a glass of wine with a big glass of water before and also after and I always finish with white or green tea to aid my digestion and help me feel full.

Cut Back on Junk FoodAlthough a grilled American cheese sandwich on white bread with a side of French fries is technically vegetarian, that is not the sort of diet we are talking about here! Try replacing junk with nutritious substitutes: home-brewed ice tea for sodas, whole grain cookies for those made with refined flour, roasted soy beans instead of peanuts, baked chips instead of fried, and so on.

B-6 ShotsI get a weekly B-6 shot because this nutrient is involved in no less than 100 different chemical reactions in your body at any given minute. According to scientists, vitamin B6 works with other enzymes to regulate all sorts of processes in your body. Studies have shown the benefits of vitamin B6 in relieving

edema and reducing water retention, improving magnesium deficiency, carpal tunnel syndrome, tendonitis and other chronic inflammation conditions such as rheumatism.

Vitamins and MineralsFatigue, lethargy, colds, allergies and infections, and slow wound healing are all symptoms of poor nutrition, and indicate the need for boosting your immune system through vitamins and other supplements. As most doctors recommend, I do take a daily multl-vitamin. In addition to the supplements below, I also suggest eating as many organic whole foods as possible to boost your overall health, and eat foods that have not been treated with hormones and other artificial chemicals. • You may consider taking the herb Echinacea when your

immune system is weak, such as during extreme stress, winter travel, and overtraining.

• Eat foods packed with natural Vitamin E, an antioxidant and nutrient that slows down the aging process and strengthens body cells that fight infection. Good examples include nuts, vegetable oils and whole grains like brown rice and quinoa.

• Choose foods containing the flavonoids commonly found in plants, such as berries, pomegranates, and melons. Fla-vonoids are powerful antioxidants that may reduce the risk of cancers, heart disease and other serious conditions.

• Immune-boosting antioxidant fruits should be a mainstay of your daily requirements because they pack a Vitamin

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Yoga | www.onsite-fitness.com 27

C punch, a nutrient associated with preventing colds and revving your immune system. In addition to a supplement during cold and flu season, eat cups of leafy green veggies, bell peppers, kiwi, red cherries, melon and all citrus fruits are all excellent sources.

• Omega 3 oils are often lacking in peoples’ diets in the United States and we need to increase their intake to glean the myriad benefits because it reduces inflammation, reverses signs of aging, prevents heart disease, maintains optimum blood pressure and cholesterol levels, and gives relief from joint pain, migraines, depression, autoimmune diseases and many other conditions. Good sources are walnuts, flax, soy and fatty fish such as salmon.

Finally, eating like a yogi – with awareness and gratitude for the bounty set before you – means being kind to yourself when and if you do overeat. It means eating slowly and savoring each bite. It means supplying your friends and family with home-cooked meals and nutrient-rich whole foods. When you eat like a yogi, you hope to eat in sensible portion sizes, with a blend of tastes and flavors that suit you. Try to avoid strict dieting and skipping meals because that’s not a healthy practice to adopt for your body or your mind. If you’re an athlete and train really hard either in or out of the gym, you should also consume adequate calories for your size and frame. Diets too low in calories and healthy fats may cause inadequate intake of antioxidant-rich vi-tamins and minerals from foods. Deprivation diets and too-strict

eating practices are often too low in protein, and they can also compromise your immune system.

This may seem overwhelming, but taking small steps and being kind to yourself and aware of what you put in your mouth, is a great way to start eating like a yogi.

Beth Shaw is the Founder of YogaFit Training Systems Worldwide

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28 OnSite Fitness | Strength Index

By Wayne Westcott, PhD, Becky Langton, MS, Linda Menard, PT, MPH, DPT, Daniel Cohen, PhD, Rita La Rosa Loud, BS, Scott Whitehead, BS.

EffEcts of PrE-training Low-intEnsity isomEtric ExErcisE on muscLE strEngth, Body comPosition,

and PhysicaL discomfort

Recently, there has been considerable interest in the role of preliminary exercise on subsequent strength/power performance. For example, it seems that brief static stretches executed prior to a given strength/power activity does not hinder performance, but that prolonged pre-exercise static stretches may inhibit muscle force productions (1, 3, 5). On the other side of the coin, post activation potentiation appears to increase muscle force production in a subsequent strength/power exercise (6). Post activation potentiation is initiated by a high effort (maximum or near maximum) muscle contraction (isometric or dynamic) performed just prior to a specific strength/power activity.

Research in these areas is clearly relevant to competitive strength/power athletes, but may be less applicable to the majority of active adults who train at moderate exercise intensities for purposes of improved health and fitness. After years of repetitive training, many exercise enthusiasts seem to sustain undesirable and often uncomfortable muscle imbalances that may eventually result in chronic deviations (shorter or longer) from normal resting muscle lengths. It is possible that muscles typically in shortened positions (locked short) or typically in elongated positions (locked long) may experience low grade muscle spasm. Research has indicated that low-intensity isometric contractions appear to elicit acute neuromuscular adaptations (4) which may possibly be beneficial for releasing locked muscles or reducing low grade muscle spasm (2).

rEsEarch studyTo investigate this possibility, we conducted a research study in which older adults performed a standard strength training program, twice a week for a period of 12-weeks. All of the study participants completed 1 set of the following resistance machine exercises during each training session: (1) leg extension; (2) leg curl; (3) leg press; (4) chest press; (5) lat pull-down; (6) shoulder press; (7) abdominal flexion; (8) low back extension; and (9) torso rotation (clockwise and counterclockwise). Each exercise set was performed with a weight load that could be completed between 8 and 12 repetitions using a moderate movement speed (3 seconds concentric; 3 seconds eccentric), and a full movement range.

study grouPs We divided the 41 study subjects (32 females; 9 males; average age 63 years) into three training groups. Group 1 performed the strength training program without any preliminary exercises. Group 2 performed the same strength training program with a

preliminary bout of dynamic stretches for the target muscles in each of the resistance exercises. Each preliminary dynamic stretch was conducted slowly for a period of 20 seconds. For example, participants did 20 seconds of large, slow arm circles prior to performing the chest press exercise. Group 3 performed the same strength training program with a preliminary low-intensity isometric contraction for the target muscles in each of the resistance exercises. Each preliminary low-intensity isometric contractions were conducted at approximately 20% of maximum muscle force for a period of 20 seconds. For example, participants did a 20-second, 20% maximum static contraction for the upper trapezius muscles prior to performing the shoulder press exercise.

study assEssmEntsAll of the study participants were assessed for body composition (percent fat, fat weight, lean weight) by means of computerized ultrasound body composition analysis. They were also assessed for muscle strength/endurance in the leg press, chest press, and lat pull-down exercises by means of 10-repetition maximum tests. Finally, the participants were assessed for physical discomfort by means of the Cornell Pain Rating Scale. All of the study assessments were conducted by the same investigator before and after the 12-week strength training period. The data was analyzed by the SPSS computer program, with statistical significance set at p <0.05.

study rEsuLtsAll of the training groups attained improvements in the assessment areas, but there were no statistically significant differences among the three training groups. Improvements in body composition, muscle strength/endurance, and physical discomfort did not differ significantly among the group that did only strength training, the group that did preliminary dynamic stretches and strength training, and the group that did preliminary low-level isometric contractions and strength training.

Although all of the group improvements were statistically similar, the participants who performed preliminary low-intensity isometric contractions attained a nearly significant (p= 0.057) greater improvement in percent body fat than the participants who did strength training only. There was also a trend indicating that both the pre-exercise dynamic stretches and the low-intensity isometric contractions reduced overall physical discomfort as reported on the Cornell Pain Rating Scale.

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EffEcts of PrE-training Low-intEnsity isomEtric ExErcisE on muscLE strEngth, Body comPosition,

and PhysicaL discomfort

These findings may have practical application for older adult populations similar to the women and men (average age 63) who participated in this study. Unlike their younger counterparts, older adults are more likely to experience muscle weakness, chronic muscle length deviations, and low grade muscle spasm. While resistance training is the key to increasing muscle strength and improving muscle length deviations, pre-exercise muscle activation via targeted dynamic stretches or low-intensity isometric contractions may be beneficial for older adults. A muscle specific “warm-up” or “wake-up” may enable older individuals to perform their resistance exercises more effectively. This may be one reason the low-intensity isometric contraction group attained greater improvement in body composition and also experienced reduced physical discomfort during the course of the study.

It should be noted that the pre-exercise isometric contractions were performed at a low intensity, approximately 20% of maximum effort, for the purpose of activating rather than stressing the target muscles. This relatively brief and low effort pre-exercise procedure was well- received by our study participants. We therefore suggest that older individuals and people with physical discomfort may benefit by performing a target muscle low-intensity isometric contraction immediately before each resistance exercise. They may also benefit from gentle pre-exercise dynamic stretches or from a combination of dynamic stretches and low-intensity isometric contraction prior to each training exercise.

Wayne Westcott, Linda Menard, Rita La Rosa Loud, and Scott Whitehead teach at Quincy College in Quincy, MA. Becky Langton is President of Intrinsic Motion Inc. in Wake Forest, NC. Daniel Cohen is a medical faculty researcher at the University of Santander, Bucaramanga, Colombia.

rEfErEncEs1. Borges Bastos, CL, Miranda H, De Souza Vale R, et al. Chronic effect of static stretching on strength performance and basal IGF-1 levels. Journal of Strength and Conditioning Research. 2013 September; 27 (9) 2465-2472.

2. Feland J, Marin H. Effect of submaximal contraction intensity in contract-relax proprioceptive neuromuscular facilitation stretching. British Journal of Sports Medicine. 2004; 38(4): E18

3. Page P. Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy. 2012; 7(1): 109-119.

4. Ribot-Ciscar E, Tardy-Gervet M, Vedel J, Roll J. Post-contraction changes in human muscle spindle resting discharge and stretch sensitivity. Experimental Brain Research. 1991; 86(3): 673-678.

5. Siatras T, Mittas V, Mameletzi D, Vamvakoudis E. The duration of the inhibitory effects with static stretching on quadriceps peak torque production. Journal of Strength and Conditioning Research. 2008; 22(1): 40-44.

6. Tillin N, Bishop D. Factors modulating post-activation potentiation and its effect on performance of subsequent explosive activities. Sports Medicine. 2009; 39 (2): 147-166.osf

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30 OnSite Fitness | Industry news

FFriends of the IDF (FIDF) held a day of training for IDF wounded veterans through the Strides Program at Park HaYarkon in Tel-Aviv on. Strides participants who joined the program during the past two years were training for various triathlons with the help of the program trainer, psychologist, and manager.

Strides helps IDF wounded veterans discover their strength by providing special prosthetics for athletic activities, giving them the means to live life without limitation. The program, which focuses on leg amputees, also brings together a group of wounded veterans who, with the help of their new prosthetics, partake in running, bike riding and other challenging activities together. Each day brings new struggles, but thanks to the Strides Program wounded veterans are revitalized and given confidence, restoring their belief in themselves and enabling them to live life to its fullest.

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