The New Blog Site is located at:
http://www.johnashworthblog.com
It is now known as The Fitness Nomad Report.
See you there...
John
Saturday, February 5, 2011
Friday, July 18, 2008
The Hidden Benefits of Exercise
The Hidden Benefits of Exercise
I just heard it again today from three differentpeople. "My energy level has improved dramaticallysince I started working with you. And regardless ofhow much weight of loss I've to this point, I feelincredible!"
I just love these kinds of comments from clients. Itreminds all of us how important regular physicalactivity and exercise is, regardless of its effect onour waistline.
So, I thought for today's topic, it would be fun tooutline what I'm calling "The Hidden Benefits ofExercise."
Here are four really juicy ones:
1. Exercise can actually improve your genes
Finnish scientists in a recent study found thatvigorous exercise modified two genes involved in TypeII diabetes and reduced the risk of developing thedisease, independent of changes in weight or diet.
2. Exercise will double your energy level
In research on older people, scientists have discoveredthat strength training for an hour twice per week foronly 6 months was enough to at least partially reversethe mitochondrial impairment and muscle weakness oftenpresent in older individuals. The mitochondria of the cells are the"energy generators" of the body.
3. Bigger Brains
Even newer research shows that regular exercise maycause your brain to grow new neurons. Just walking for3 hours per week has been shown to be enough toliterally "grow" the size of people's brains. And thebest part is that the part that grows, is the part mostinvolved in memory and cognition.
In general, regular exercise is excellent nutrition foryour entire nervous system. It heals reduce harmfulinflammation and also helps prevent tiny strokesthat can impair your ability to think clearly.
In addition, levels of beneficial neurotransmitterssuch as dopamine , serotonin, and norepinephrine arehigher in those who exercise. These, in turn, may helpreduce depression, elevate mood, and help you focusbetter.
4. Exercise makes you smarter
Especially in older individuals regular exercise hasbeen shown to improve memory, concentration in goingfrom one mental task to another, and focus on aparticular task - like driving for example :)
Kids who exercise have fewer problems with attentiondeficit disorder and they also learn faster. Which iswhy it make absolutely NO SENSE AT ALL to cut PhysicalEducation out of school curriculums!
Studies have actually shown that physical education inschools improves academic performance.
One study in particular performed by the Department ofEducation in California of more than 350,000 fifthgrade students found a direct correlation betweenphysical fitness and SAT scores.
It should be noted that only 1 state in the entirecountry mandates physical education and that isIllinois.
I just heard it again today from three differentpeople. "My energy level has improved dramaticallysince I started working with you. And regardless ofhow much weight of loss I've to this point, I feelincredible!"
I just love these kinds of comments from clients. Itreminds all of us how important regular physicalactivity and exercise is, regardless of its effect onour waistline.
So, I thought for today's topic, it would be fun tooutline what I'm calling "The Hidden Benefits ofExercise."
Here are four really juicy ones:
1. Exercise can actually improve your genes
Finnish scientists in a recent study found thatvigorous exercise modified two genes involved in TypeII diabetes and reduced the risk of developing thedisease, independent of changes in weight or diet.
2. Exercise will double your energy level
In research on older people, scientists have discoveredthat strength training for an hour twice per week foronly 6 months was enough to at least partially reversethe mitochondrial impairment and muscle weakness oftenpresent in older individuals. The mitochondria of the cells are the"energy generators" of the body.
3. Bigger Brains
Even newer research shows that regular exercise maycause your brain to grow new neurons. Just walking for3 hours per week has been shown to be enough toliterally "grow" the size of people's brains. And thebest part is that the part that grows, is the part mostinvolved in memory and cognition.
In general, regular exercise is excellent nutrition foryour entire nervous system. It heals reduce harmfulinflammation and also helps prevent tiny strokesthat can impair your ability to think clearly.
In addition, levels of beneficial neurotransmitterssuch as dopamine , serotonin, and norepinephrine arehigher in those who exercise. These, in turn, may helpreduce depression, elevate mood, and help you focusbetter.
4. Exercise makes you smarter
Especially in older individuals regular exercise hasbeen shown to improve memory, concentration in goingfrom one mental task to another, and focus on aparticular task - like driving for example :)
Kids who exercise have fewer problems with attentiondeficit disorder and they also learn faster. Which iswhy it make absolutely NO SENSE AT ALL to cut PhysicalEducation out of school curriculums!
Studies have actually shown that physical education inschools improves academic performance.
One study in particular performed by the Department ofEducation in California of more than 350,000 fifthgrade students found a direct correlation betweenphysical fitness and SAT scores.
It should be noted that only 1 state in the entirecountry mandates physical education and that isIllinois.
Friday, June 6, 2008
Forget the Gym this Weekend - Let's Go Wrestling
written by John Ashworth
Owner, The Fitness Nomad
http://www.TheFitnessNomad.com
Yes, you heard me right. The weather (aside from a little rain) should be fantastic and your lawn should be plush, so take the opportunity to get out in the back yard and play with your kids. You'll get some great exercise at the same time!
If you have young children you know what I'm talking about when I say that wrestling on the floor with them is great exercise. This is full body activity that demands full body control and stamina and it's a great way to teach your kids a health lifestyle and body control at the same time.
Wrestling requires use of the almost all of the body's muscles at once. This makes it a tremendous workout. And if you don't have kids, you still have no excuse, wrestling with your significant other can also be great fun and good exercise at the same time.
All of the bending, twisting, dodging, and constant movement require a lot of effort and it's a great distraction from the true work at hand and a good break from a traditional strength and conditioning program. The act of wrestling can also be a great way for your kids to build confidence as they gain more and better control over their bodies.
You can try some of the following wrestling drills to encourage better balance, footwork, joint movement, and fair play.
The Bear Crawl
This is essentially the same this as crawling like a baby on all fours, but instead of being on your knees you are on your feet and hands. Try this move across your living room right now. You will likely be surprised at how taxing it actually is.
The Crocodile Crawl
For an added neurological challenge, this is the same thing as the bear crawl, except that you move the same side arm and foot forward at the same time. Your mind and body are not used to that kind of "same-side" movement and therefore, it becomes great brain and body exercise.
OK, now you're warmed up, lets try some partner movements...
The Hopper
This one helps develop better balance and movement. Grab your partner's foot and hold it at waist height. Then have your partner try and hop and keep balanced as you move their foot (gently) around. The goal is to force your partner to continue to adjust their balance without falling. Be careful! :)
Steam Roller
This is one of my personal favorites. Just ask Carl or Ana. One person starts on the floor (the steamroller) while the others begin in a bear-crawl (described earlier) position. The steamroller starts rolling and the bear crawlers try and avoid being squished by crawling over the top of them.
Just wrestle...
Get down on the floor or on the grass and get moving. You will be surprised at how demanding this activity really is - especially if your kids are a little older :)
Have Fun!
Owner, The Fitness Nomad
http://www.TheFitnessNomad.com
Yes, you heard me right. The weather (aside from a little rain) should be fantastic and your lawn should be plush, so take the opportunity to get out in the back yard and play with your kids. You'll get some great exercise at the same time!
If you have young children you know what I'm talking about when I say that wrestling on the floor with them is great exercise. This is full body activity that demands full body control and stamina and it's a great way to teach your kids a health lifestyle and body control at the same time.
Wrestling requires use of the almost all of the body's muscles at once. This makes it a tremendous workout. And if you don't have kids, you still have no excuse, wrestling with your significant other can also be great fun and good exercise at the same time.
All of the bending, twisting, dodging, and constant movement require a lot of effort and it's a great distraction from the true work at hand and a good break from a traditional strength and conditioning program. The act of wrestling can also be a great way for your kids to build confidence as they gain more and better control over their bodies.
You can try some of the following wrestling drills to encourage better balance, footwork, joint movement, and fair play.
The Bear Crawl
This is essentially the same this as crawling like a baby on all fours, but instead of being on your knees you are on your feet and hands. Try this move across your living room right now. You will likely be surprised at how taxing it actually is.
The Crocodile Crawl
For an added neurological challenge, this is the same thing as the bear crawl, except that you move the same side arm and foot forward at the same time. Your mind and body are not used to that kind of "same-side" movement and therefore, it becomes great brain and body exercise.
OK, now you're warmed up, lets try some partner movements...
The Hopper
This one helps develop better balance and movement. Grab your partner's foot and hold it at waist height. Then have your partner try and hop and keep balanced as you move their foot (gently) around. The goal is to force your partner to continue to adjust their balance without falling. Be careful! :)
Steam Roller
This is one of my personal favorites. Just ask Carl or Ana. One person starts on the floor (the steamroller) while the others begin in a bear-crawl (described earlier) position. The steamroller starts rolling and the bear crawlers try and avoid being squished by crawling over the top of them.
Just wrestle...
Get down on the floor or on the grass and get moving. You will be surprised at how demanding this activity really is - especially if your kids are a little older :)
Have Fun!
Monday, April 28, 2008
Just some Pictures Today
Greetings Friends...
I purchased a new digital camera over the weekend. I did this for a variety of reasons. First, it encourages more walking, because I love to go on hikes and shoot great pictures.
Second, I wanted to better capture some of the happenings here at The Fitness Nomad Studio. The other camera I was using just wasn't doing it justice!
Here are a few great shots of the kids I captured this weekend...
Take care,
John
http://www.TheFitnessNomad.com
I purchased a new digital camera over the weekend. I did this for a variety of reasons. First, it encourages more walking, because I love to go on hikes and shoot great pictures.
Second, I wanted to better capture some of the happenings here at The Fitness Nomad Studio. The other camera I was using just wasn't doing it justice!
Here are a few great shots of the kids I captured this weekend...
Take care,
John
http://www.TheFitnessNomad.com
Tuesday, April 1, 2008
Spring is Finally Here - Time to Walk!
written by John Ashworth
Owner, The Fitness Nomad
One of the great challenges for the avid walker (myself included) is in increasing the intensity of the movement. Yes, walking is great exercise. Yet, the challenge is that as you become more fit, it becomes more and more challenging to get a significant heart rate response and to really feel like you’re working hard enough.
Fortunately, there are plenty of choices when it comes to increasing the intensity of your walking program.
First, make sure to go at a good pace. I see too many people strolling instead of walking. And I mean walking with purpose and fortitude and with the arms fully engaged in the exercise.
Second, head for the hills! Now, when I lived in San Francisco, that was easy. Around almost any corner, there was a nice size hill, and the views were spectacular! Here in Wisconsin, it is more difficult. But this is no Illinois, and you might be surprised how easy it is to find hills of varying grades just outside your front door. And if you can work them into your loop, you can add significant intensity to your walk.
Don’t be afraid to commit to driving somewhere a couple of days per week to find a good walk either. There are plenty of them around here, and changing the scenery will inspire you. The greatest thing about walking is that it places you in direct connection with your environment. This can really do something special to your spirit, and will help motivate you in the long run. It is also an excellent way to vary your exercise routine.
Third, here are 5 Exercises you can use to “Step-UP Your Walk”
Note: all of these exercises can be done at regular intervals during your walk. And intertwined with some good hills will help increase your average heart rate. And an increased average heart rate means more benefits from the exercise.
I’ll see you on the path…
Step-ups
Squats
Lunges
Bench Push-ups
Heel Raises
Bonus for Superstar Walkers…
1. Star Jumps – these are also great for your bone strength and health!
Yes, it’s mostly leg exercise for now. But that’s because I didn’t want to throw too many at you all at once, and also because those leg muscles are big and strong and help increase that heart rate.
Don’t forget to breath.
Also, if you would like pictures of these exercises, you can send email to: john@thefitnessnomad.com
Be a Fitness Nomad!
Owner, The Fitness Nomad
One of the great challenges for the avid walker (myself included) is in increasing the intensity of the movement. Yes, walking is great exercise. Yet, the challenge is that as you become more fit, it becomes more and more challenging to get a significant heart rate response and to really feel like you’re working hard enough.
Fortunately, there are plenty of choices when it comes to increasing the intensity of your walking program.
First, make sure to go at a good pace. I see too many people strolling instead of walking. And I mean walking with purpose and fortitude and with the arms fully engaged in the exercise.
Second, head for the hills! Now, when I lived in San Francisco, that was easy. Around almost any corner, there was a nice size hill, and the views were spectacular! Here in Wisconsin, it is more difficult. But this is no Illinois, and you might be surprised how easy it is to find hills of varying grades just outside your front door. And if you can work them into your loop, you can add significant intensity to your walk.
Don’t be afraid to commit to driving somewhere a couple of days per week to find a good walk either. There are plenty of them around here, and changing the scenery will inspire you. The greatest thing about walking is that it places you in direct connection with your environment. This can really do something special to your spirit, and will help motivate you in the long run. It is also an excellent way to vary your exercise routine.
Third, here are 5 Exercises you can use to “Step-UP Your Walk”
Note: all of these exercises can be done at regular intervals during your walk. And intertwined with some good hills will help increase your average heart rate. And an increased average heart rate means more benefits from the exercise.
I’ll see you on the path…
Step-ups
Squats
Lunges
Bench Push-ups
Heel Raises
Bonus for Superstar Walkers…
1. Star Jumps – these are also great for your bone strength and health!
Yes, it’s mostly leg exercise for now. But that’s because I didn’t want to throw too many at you all at once, and also because those leg muscles are big and strong and help increase that heart rate.
Don’t forget to breath.
Also, if you would like pictures of these exercises, you can send email to: john@thefitnessnomad.com
Be a Fitness Nomad!
Wednesday, March 12, 2008
Home Sweet Home
written by John Ashworth
Owner, The Fitness Nomad
http://www.thefitnessnomad.com/
It always feels so good to get back here. Back to the studio that is. I've been gone all day at Wind River Financial. A company that has hired me as their Corporate Health Coach for the year. I've really been enjoying myself, but it's always nice to come home. For those Wind River folks who might be reading this, please don't take it personally, but coming back to my office here at The Fitness Nomad after being gone most of the day simply feels soothing.
I love it here at the studio! Especially in the evenings from about 4 - 8 PM when this place really starts to come alive. Personal training sessions start, Group Training ramps up at 6 PM and the energy level in the studio is enough to launch the next space shuttle.
It took awhile to get here. Years of very hard work in fact. And we are still no where near where I want to be with this business and my mission of spreading the good word about the work we do here. Sometimes, I actually feel frustrated about that because it's hard for me to imagine why anyone would choose not to be here with me in the evenings :) What better place on earth could there be?
Can you sense the sarcasm?
What I'm trying to get at is this...if you've been thinking you 'might' be interested in working with us here, or even just stopping by to check out the studio, I'm encouraging you to just do it! And if you do, make sure to come by when this place is Hot with energetic people in focused pursuit of their goals. Like I said, there's nothing else like it. For us anyway...
Hope to see you soon...
John
608-831-9256
john@thefitnessnomad.com
PS If you haven't yet looked at the incredible deal I'm offering on our Group Training Program, visit this link for more information right away. I'm not sure how much longer I can offer this program at this price... http://www.NomadGroupTraining.com
Owner, The Fitness Nomad
http://www.thefitnessnomad.com/
It always feels so good to get back here. Back to the studio that is. I've been gone all day at Wind River Financial. A company that has hired me as their Corporate Health Coach for the year. I've really been enjoying myself, but it's always nice to come home. For those Wind River folks who might be reading this, please don't take it personally, but coming back to my office here at The Fitness Nomad after being gone most of the day simply feels soothing.
I love it here at the studio! Especially in the evenings from about 4 - 8 PM when this place really starts to come alive. Personal training sessions start, Group Training ramps up at 6 PM and the energy level in the studio is enough to launch the next space shuttle.
It took awhile to get here. Years of very hard work in fact. And we are still no where near where I want to be with this business and my mission of spreading the good word about the work we do here. Sometimes, I actually feel frustrated about that because it's hard for me to imagine why anyone would choose not to be here with me in the evenings :) What better place on earth could there be?
Can you sense the sarcasm?
What I'm trying to get at is this...if you've been thinking you 'might' be interested in working with us here, or even just stopping by to check out the studio, I'm encouraging you to just do it! And if you do, make sure to come by when this place is Hot with energetic people in focused pursuit of their goals. Like I said, there's nothing else like it. For us anyway...
Hope to see you soon...
John
608-831-9256
john@thefitnessnomad.com
PS If you haven't yet looked at the incredible deal I'm offering on our Group Training Program, visit this link for more information right away. I'm not sure how much longer I can offer this program at this price... http://www.NomadGroupTraining.com
Thursday, February 28, 2008
How to Jump Start Your Fitness Program for Spring
written by John Ashworth
Owner, The Fitness Nomad
http://www.TheFitnessNomad.com
I'll admit it, Exercise has been difficult this winter. Outside of the gym, the air is cold, the snow continues to fall, and it seems that at this point, the entire state is covered in one big sheet of ice. My walks outside have been difficult, and yes, even I have had trouble getting enough exercise in during this challenging season.
Never fear, however, Spring is on the way. No matter what, it has to come. It has no choice. So, I thought I might help you jump start your fitness program in preparation for more activity this Spring.
Around the new year, I talked a lot about why those New Year's Resolutions Fail. Two of the biggest reasons is that people start doing too much too fast, and they have no clear plan of attack. To prevent this from happening to you this spring, I'm offering you my Fitness Nomad Fast Start Exercise Program.
Go to http://www.TheFitnessNomad.com to download the full report. Look for the link at the top of my home page that offers the latest content from my segments with Leigh Mills on Channel 15 News.
Here is a Week by Week Synopsis of the Program
Week #1
-20 Minutes of time Based Strength Work: a little pushing, a little pulling, squats and a couple moves with the stability ball.
-Perform each exercise for 30-60 seconds
-15 minutes of Cardio at least 3 days of the week
Week #2
-A total body strength workout using dumbbells (6-10 exercises total)
-Choose one strength exercise for each major muscle group of the body
-Do 1 circuit of those exercises at a weight you can lift about 15-20 times
-20 minutes of Cardio at least 3 days per week
Week #3
-The same total body strength workout using dumbbells
-This time though, you're going to go through the circuit 2-3 times
-You're still choosing a weight you can lift about 15-20 times
-20-25 minutes of Cardio at least 4 days per week
Week #4
-Time to crank it up a little
-The same total body strength workout using dumbells
-Now, though, you're staying on each exercise for 2-3 sets in a row.
-Again, start at a weight you can lift about 15-20 times
-Increase the weight for the second set by 5 pounds
-If performing a third set, drop the weight back down to the starting weight for the third set
-30 minutes of Cardio 4-5 days per week
Nutrition
-Eat Like a Nomad
-This means you are eating strategically...5 - 6 balanced meals per day
-A balanced meal is one that includes lean protein, healthy carbohydrates, fruits, vegetables, good fats and fiber
Go get em'
And remember, for the full version of the routine, go to:
http://www.TheFitnessNomad.com
Owner, The Fitness Nomad
http://www.TheFitnessNomad.com
I'll admit it, Exercise has been difficult this winter. Outside of the gym, the air is cold, the snow continues to fall, and it seems that at this point, the entire state is covered in one big sheet of ice. My walks outside have been difficult, and yes, even I have had trouble getting enough exercise in during this challenging season.
Never fear, however, Spring is on the way. No matter what, it has to come. It has no choice. So, I thought I might help you jump start your fitness program in preparation for more activity this Spring.
Around the new year, I talked a lot about why those New Year's Resolutions Fail. Two of the biggest reasons is that people start doing too much too fast, and they have no clear plan of attack. To prevent this from happening to you this spring, I'm offering you my Fitness Nomad Fast Start Exercise Program.
Go to http://www.TheFitnessNomad.com to download the full report. Look for the link at the top of my home page that offers the latest content from my segments with Leigh Mills on Channel 15 News.
Here is a Week by Week Synopsis of the Program
Week #1
-20 Minutes of time Based Strength Work: a little pushing, a little pulling, squats and a couple moves with the stability ball.
-Perform each exercise for 30-60 seconds
-15 minutes of Cardio at least 3 days of the week
Week #2
-A total body strength workout using dumbbells (6-10 exercises total)
-Choose one strength exercise for each major muscle group of the body
-Do 1 circuit of those exercises at a weight you can lift about 15-20 times
-20 minutes of Cardio at least 3 days per week
Week #3
-The same total body strength workout using dumbbells
-This time though, you're going to go through the circuit 2-3 times
-You're still choosing a weight you can lift about 15-20 times
-20-25 minutes of Cardio at least 4 days per week
Week #4
-Time to crank it up a little
-The same total body strength workout using dumbells
-Now, though, you're staying on each exercise for 2-3 sets in a row.
-Again, start at a weight you can lift about 15-20 times
-Increase the weight for the second set by 5 pounds
-If performing a third set, drop the weight back down to the starting weight for the third set
-30 minutes of Cardio 4-5 days per week
Nutrition
-Eat Like a Nomad
-This means you are eating strategically...5 - 6 balanced meals per day
-A balanced meal is one that includes lean protein, healthy carbohydrates, fruits, vegetables, good fats and fiber
Go get em'
And remember, for the full version of the routine, go to:
http://www.TheFitnessNomad.com
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