Hello Team Tiger….(Cheers & Applause!!!)

Well, January TigerBall Cup Championships have been played on the field of battle (aka. Santa Monica’s amazing Palisades Park) and the FIRE ANTZ prevailed over the TIGER MOB with a commanding 3 WINS to 1. The energy was off the charts with everyone pushing hard, motivating their team mates and leaving it ALL on the field! Wow, what an amazing day.

So proud of my TigerFit Boot Campers, way to start off 2010!
Keep up the great work and let’s get into the best shape of your lives EVER.

-Coach Mike Arnone (aka The Wolf)

FIRE ANTZ - 2010 January TigerBall Cup Champions — TigerFit Boot Camp!

Did you know that you could be losing more fat just by shaking up your workout a little?

The use of multiple exercise styles during a workout lets you get more done, pay attention to more parts of the body, and lose more weight more quickly.  This method is the cornerstone of programs such as TigerFit Boot Camp Santa Monica, and it’s worked for many people.  It allows an amazingly flexible work out that you can customize to meet your needs and fit your body, and it’s just about the fastest way to get in shape.  Let’s take a look.

Aerobic exercise is an important part of any multiple training style technique.  This type of exercise uses oxygen to produce energy, and helps improve our heart health.  There are many different kinds of aerobic exercise, including cycling, running, many different sports, dance techniques and much more.  This is one of the most common varieties of exercise that most people include in their programs, but it shouldn’t be the only one.  That’s where many people make mistakes.

Resistance training is another important element in a good exercise program.  This is also called strength training.  Every step is performed against an opposing force.  These types of exercise make skeletal muscles larger and stronger, and can even improve bone density.  The goal is to slow overload the muscles and skeletal system, allowing it to become stronger.  Just remember that while you can do resistance training as a part of body building, they aren’t the same thing at all.  There’s no need to fear “accidentally” bulking up during this kind of training.  Body builders have to try hard to reach their goals.

Interval training uses sets of high intensity and low intensity exercise to work many different parts of the body.  One subtype of interval training is called Tabata training.  It uses four minute intense interval training sessions.  For instance, if you tried using Tabata training for sprints, you’d sprint as quickly as possible for twenty seconds.  Then, you’d walk for ten seconds.  You’d do this over and over again until you’d reached eight sets, or four minutes of working out.  Sprints aren’t the only exercises that Tabata training is good for – many different options are available.

Circuit training is similar to interval training, in that it combines high intensity and low intensity exercises.  However, aerobics and resistance training are usually the focus.  The time between exercises should be short, and you should move quickly on to the next one.

Last, but not least, is the Pilates method.  This workout system attempts to keep the body properly aligned and help improve the core muscles.  That makes for better posture, less pain, and stronger bodies overall.  More and more workout plans are using Pilate’s principles.

While many programs use a one or two of these methods, or a few, not many of them are actually using multiple training styles.  That means that fat loss is just slower in these programs.  TigerFit Boot Camp Santa Monica is currently the only fitness boot camp making use of these multiple training styles.  That makes TigerFit Boot Camp Santa Monica one of the most effective fitness options for people who want to reduce.  Anyone who’s interested in finding the right workout for them should make sure they check out multiple training options.  It could make a huge difference in your workout.

Choose the Diet Strategy that Helps You Lose Weight and Feel Great!

Both a high-fat, low-carbohydrate diet such as the popular Atkins program and a low-fat, high-carb diet appear to help people lose pounds over the course of a year.

But as for mood? Only the low-fat diets will result in long-term improvement in mood.

People on both diets consumed roughly the same number of calories.

Both an energy-reduced, very low-carbohydrate, high-fat diet and a conventional high-carbohydrate, low-fat diet are equally effective for achieving weight loss in overweight and obese individuals, a research scientist

Both dietary patterns also had similar effects on the cognitive domains assessed, which were working memory and speed of processing. However, the conventional high-carbohydrate, low-fat weight-loss diet was shown to have more positive effects on mood compared to the very low-carbohydrate, high-fat diet.

The study was the first to show both long-term weight loss and improved mood.

This study looked at one factor, and prior studies haven’t focused on psychological factors. This is a great study focusing on something very important.

Other studies have found short-term improvements in mood in people who lose weight on different diets. And the new study also found such improvements over the first eight weeks of dieting.

But few studies have looked at long-term mood changes among people who lose weight.

Health organizations, such as the American Heart Association, tend to advocate higher-carb, low-fat diets. But many overweight and obese people are propelled toward the high-fat diets such as Atkins, “Livin’ La Vida” and “Good Calories, Bad Calories,” perhaps because of quick initial weight loss.

For the new study, 106 overweight and obese adults, who averaged 50 years old, were randomly assigned to one of two diets — a low-calorie, low-carb, high-fat plan or a high-carb, low-fat diet — for one year. Both diets restricted calories to about 1,433 to 1,672 a day.

A year later, average weight loss was about the same in each group: 30.2 pounds.

After the first eight weeks, participants in both groups showed mood improvements, but that lasted only in the low-fat group. After a year, the mood of those in the high-fat group returned to what it had been before they started dieting.

The exact mechanism for the observed effects on mood still remains largely unknown. However, if the mechanism for the return of mood toward more negative baseline levels following weight loss with a very low-carbohydrate diet is related to this diet being so far removed from normal dietary habits, then a very low-carbohydrate diet may be best recommended for individuals who habitually consume low amounts of carbohydrate foods in their diet.

More carbs can increase serotonin concentrations in the brain, whereas added fat and protein can reduce concentrations. Serotonin is a neurotransmitter involved in mood.

Altered mood has been shown to influence interpersonal behavior and, therefore, the consumption of a very low-carbohydrate diet may have psychosocial consequences for interpersonal behavior and relationships. I am not entirely clear as to the effects of mood on long-term weight loss; however a recent review article … suggested that one of the factors that may pose risk for poor long-term weight maintenance may be ‘eating in response to negative emotions and stress.’

Therefore, since negative mood may promote overeating, this suggests that consumption of a very low-carbohydrate diet over an even longer period beyond one year may have implications for maintaining dietary habits and weight loss maintenance.

Fitness Tip: At The Restaurant – While it can be very tempting, ask that the bread basket be removed from the table. You don’t want to know how many calories are in one slice slathered with butter.

Exercise of the day: The Ball Band Upright Row Intermediate is a more advanced shoulder exercise utilizing the flexibility of fitness bands.

Fitness Tip: Flax Seed Fitness – A great way to maintain a healthy cardiovascular system is by adding flaxseed to your healthy meal plan. Flaxseed contains what is called alpha-linolenic acid, which is a fatty acid essential in controlling blood pressure. They have a benefit of helping with digestion; just make sure the flaxseed is crushed for easier consumption and absorption.

Exercise of the day: The Ball Waist Rotation Stretch will help you tone and tighten your oblique abdominal region with the support of your fitness ball.

Fitness Tip: A Work Sheet That Works – Keep a work sheet on your fridge and use it to write down every item you eat during the day. Most of us have no idea how much we are consuming. We often take a bite here and there without even noticing.

Exercise of the day: The Band Lunge is your effective lower body leg exercise move that allows you to perform the ultimate exercise while on the road.

Get to Know Your Sports Shoes Los Angeles!

If you play a sport two or more times per week, a sport-specific shoe is necessary for maximum safety and performance. After 250-450 miles or running or 275 hours of aerobic activity, the cushioning material in the shoe becomes worn down and it is time to find another pair.

So Many Choices…

The fitness explosion of the last 30 years led to an expansion in the manufacture of athletic shoes. The athletic shoe buyer of the ’60s only had to make one choice — the do-everything sneaker. Currently consumers must choose from among thousands of brands and types of athletic shoes created for every conceivable sports activity.

It’s easy to feel overwhelmed by all the choices available to the consumer, particularly since the athletic footwear industry creates more technologically sophisticated shoes with newer features every year. Slick advertisements and TV commercials push these features, but offer little advice in helping you chose the shoes that are right for your feet. One style doesn’t meet the needs of everyone and the latest gizmo or priciest shoe with all the features is usually not your best choice.

Read on to help you decide what you should look for in activity specific shoes, features in construction that provide comfort and prevent injuries, how to obtain a proper shoefit and shoe adjustments that can be made to treat foot problems.

Run, run, run

Joggers should wear a shoe with more cushioning impact. Running shoes are designed to provide maximum overall shock absorption for the foot. Such a shoe should also have good heel control. Although not a cure-all, these qualities in a running/sports shoe help to prevent shin splints, tendinitis, heel pain, stress fractures and other overuse syndromes. Terrific running paths around Los Angeles include: Runyon Canyon (challenging), Palisades Park in Santa Monica, Beach bike/running path from Malibu to Santa Monica to Venice Beach.

Shoes that Walk the Walk

If walking is your sport or your doctor’s recommendation for cardiovascular conditioning, wear a lightweight shoe. Look for extra shock absorption in the heel of the shoe and especially under the ball of the foot (the metatarsal area). This will help reduce heel pain (plantar fasciitis and pump bumps) as well as burning and tenderness in the ball of the foot (metatarsalgia). A shoe with a slightly rounded sole or “rocker bottom” also helps to smoothly shift weight from the heel to the toes while decreasing the forces across the foot. Walking shoes have more rigidity in the front so you can roll off your toes rather than bend through them as you do with running shoes. Perfect walking areas include: Anywhere on the beach from Malibu to Santa Monica to Venice Beach, Griffith Park and Marina Del Rey.

Aerobic Conditioning Shoes

Shoes for aerobic conditioning should be lightweight to prevent foot fatigue and have extra shock absorption in the sole beneath the ball of the foot (metatarsal area) where the most stress occurs. If possible, work out on a carpet.

Tennis Shoes that Would Make Venus and Serena Happy

Tennis players need a shoe that supports the foot during quick side to side movements or shifts in weight. A shoe that provides stability on the inside and outside of the foot is an important choice. Flexibility in the sole beneath the ball of the foot allows repeated quick forward movements for a fast reaction at the net. You need slightly less shock absorption in the shoe if you’re playing tennis or other racquet sports. On soft courts, wear a softer soled shoe that allows better traction. On hard courts, you want a sole with greater tread.

Basketball Shoes for Your Hoop Dreams

If basketball is your sport, choose a shoe with a thick, stiff sole. This gives extra stability when running on the court. A high-top shoe provides support when landing from a jump and may help prevent ankle sprains. Amazing basket ball courts: Venice Beach Boardwalk, Fairfax High School and UCLA.

Just What is a Cross-Trainer?

Cross-training shoes, or cross trainers, combine several of the above features so that you can participate in more than one sport. A good cross trainer should have the flexibility in the forefoot you need for running combined with the lateral control necessary for aerobics or tennis.

You do not necessarily need a different pair of shoes for every sport in which you participate. Generally, you should wear sport-specific shoes for sports you play more than three times a week. If you have worked out for some time injury-free, then stick with the particular shoe you have been wearing. There is really no reason to change.

For special problems, you may need a special shoe. A well-cushioned shoe may not be a good shoe for someone who overpronates. If you ankles turn easily, you may need to wear a shoe with a wide heel. If you have trouble with shin splints, you may need a shoe with better shock absorption. Cross training can include: Hiking in Topanga State Park, Santa Monica Mountains Statte Park and Griffith Park’s Runyun Canyon.

Features and Technological Gizmos

Sport shoes vary in materials, design, and how they are made. Look inside the shoe before you decide which to buy. This will help you select a shoe that fits both your foot and your sport.

Special features in construction give comfort to the wearer as well as help prevent injury.

A slip-lasted shoe is made by sewing together the upper like a moccasin and then gluing it to the sole. This lasting method makes for a lightweight and flexible shoe with no torsional rigidity.

A board-lasted shoe has the “upper” leather or canvas sewn to a cardboard-like material. A person with flat feet (pes planus) feels more support and finds improved control in this type of shoe.

A combination-lasted shoe combines advantages of both other shoes. It is slip-lasted in the front, and board-lasted in the back. These shoes give good heel control but remain flexible in the front under the ball of the foot. They are good for a wide variety of foot types.

Nothing Worse Than a Bad Fitting Shoe

The best designed shoes in the world will not do their job if they do not fit properly. You can avoid foot problems by finding a shoe store that employs a pedorthist or professional shoe fitter who knows about the different shapes and styles of shoes. Or, you can become an informed consumer by following these guidelines:

• Don’t go just by size. Have your feet measured

• Visit the shoe store at the end of a workout when your feet are largest

• Wear the sock you normally wear when working out

• Fit the shoe to the largest foot

• Make sure the shoe provides at least one thumb’s breadth of space from the longest toe to the end of the toe box.

• If you have bunions or hammertoes, find a shoe with a wide toe box. You should be able to fully extend your toes when you’re standing and shoes should be comfortable from the moment you put them on. They will not stretch out. Women who have big or wide feet should consider buying men’s or boys’ shoes which are cut wider for the same length.

When You Have a Foot Problem

If you begin to develop foot or ankle problems, simple adjustments in the shoes sometimes can relieve the symptoms. Many of these simple devices are available without prescription.

A heel cup provides an effective way to alleviate pain beneath the heel (plantar fasciitis). Made of plastic or rubber, the heel cup is designed to give support around the heel while providing relief of pressure beneath the tender spot.

An arch support (orthosis) can help treat pain in the arch of the foot. Made of many types of materials, arch supports can be placed in a shoe after removing the insole that comes with the shoe.

A metatarsal pad can help relieve pain beneath the ball of the great toe (sesamoiditis) or beneath the ball of the other toes (metatarsalgia). Made of a felt material or firm rubber, the pad has adhesive on its flat side. Fixed to the insole behind the tender area, the pad shares pressure normally placed on the ball of the foot. This relieves pressure beneath the tender spot.

Arch Supports Customized for Your Foot

Many problems in the feet respond to stretching and conditioning, choosing a different shoe, and simple over-the-counter shoe modifications. However, long term (chronic) and complicated problems of the feet may require specially designed inserts (orthoses) made of materials that concentrate relief on a particular area while supporting other areas. Severe flat foot, high arched feet, shin splints, Achilles tendinitis, and turf toe are but a few of these conditions.

Los Angeles, to obtain the best relief for such problems, see an orthopaedic surgeon, a doctor specializing in diseases of the bones and joints. The orthopaedic surgeon is trained to treat problems of the foot and ankle. Pedorthists and orthotists are trained to make and modify arch supports (orthoses) and fulfill the surgeon’s prescription. Working with these professionals ensures you will get the right shoe for the best possible treatment.

Cross-training instantly adds spice to a stale fitness program. Here’s how it can work for you.

Cross-training is a combination of two or more kinds of fitness training. If this is starting to sound complicated or expensive – don’t worry. Cross-training is an easy way to instantly bring variety to a stale fitness program, no matter if you are just looking to live a more healthy lifestyle or even if you are a serious, hardcore athlete who is looking for a more challenging training regimen.

So, just what is cross-training?

If you are tired with the same old boring workout, you are at a loss to lose those last 10 pounds or you are geared up to bring a better level of fitness to your exercise program, cross-training will help you reach your fitness goals. Examine these ways to add cross-training to your fitness program:

Multiple physical activities. In this strategy for cross-training, two or more kinds of activity are combined with the same fitness goal in mind — like aerobic conditioning — in the very same training session. Example: swimming twenty laps before your morning fitness boot camp.

Rotating days. Another strategy, you should choose is to rotate two or more kinds of physical activities during the week. Example: jog on Monday and Wednesday and play racquetball on Tuesday, Thursday and Saturday.

It’s best to choose the kinds of physical activities that you like and make them an integral part of your exercise plan.

And, what will be the pay-off for cross-training?

Cross-training definitely will enhance your overall performance and fitness, but wait, there’s more:

• Keeps you healthy and injury free. Cross-training alternates the stresses on your body giving your bones, muscles and joints a rest from stresses that come from too many repeated motions. Rotating between high-impact activities, like running, and low-impact activities, like  swimming, will help you avoid repetitive injuries and reduces the risk of overall injuries.
• Keeps you motivated. Exercise is always more fun when you are switching up your activities every day. Variety is the key to sticking with your fitness program.
• Blasts extra calories. By continually challenging your body with a cross-training program, you will burn more calories overall. Your improved health and fitness will produce better overall performance numbers.
• Gives you fitness options. If your racquetball racket breaks, you can still bicycle. If you strain your ankle, you probably still be able to swim laps.

Sounds great, how do I start cross-training?

To start a cross-training program, make a strategy based on physical activities and sports that you love. Above all, be creative! Think outside the gym, in addition to walking, swimming and cycling, don’t forget that you can get a great workout from physical activities likes dancing, jumping rope and fitness boot camp. Ideally, your exercise regimen should include variations of aerobic conditioning, resistance training, strength training and flexibility.

With your strategy in place, choose your physical activities and make sure you have good quality gear, including appropriate athletic shoes for specific fitness activities. Begin slowly, allow your body to adapt. Regularly pace your fitness sessions throughout the week and avoid consecutive days of high-impact exercise. As with any quality fitness program, always warm up before your workouts and cool down and stretch afterwards.

If you have always wanted to cross-train, have at it! You will find that experimenting with different exercise strategies and schedules will keep you moving and grooving.

—Michael Arnone is the TigerFit Blog Health and Fitness Writer & Fitness Ambassador for Tiger Fitness Los Angeles.
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The Cheat Meal should be an Integral Part of Your Diet and Exercise Program…Here are some strategies.

I love to look forward to a weekly cheat meal, but it can easily get out of control and can lead to a whole day or whole weekend binge if you are not careful. Though very occasionally it’s OK to have a whole day binge (holiday’s, vacations, etc), 14 times out of 15 times I eat normally for breakfast and lunch and at dinner—I let it fly. As long as you limit it to just one meal per week, it will not have any negative effect and you have something fun to look forward to each week. Try to eat something bad that is very, very good—ie: the best pizza, fried chicken, ice cream, burger or baby back ribs that you can find! My current favorite is a slab of baby back ribs at Baby Blues Bar-B-Q – in Venice. Mmmm!

From my experience, this meal actually helps you to continue weight loss by sending signals to your brain/body that these foods are not that rare and it’s OK to use your body fat stores for energy (my progress is always better when I have a cheat meal). Also, timing is important, it’s better to have a cheat meal at dinner because after that you will go to sleep—having a binge at lunch can easily lead to a binge dinner too…believe me it happens.

Good cheating!

—Michael Arnone is the TigerFit Blog Health and Fitness Writer & Fitness Ambassador for Tiger Fitness Los Angeles.
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Want to Lose 10, 20, even 50 pounds – and keep it off forever? Adopt these ultimate weight loss strategies now!

You already know that thousands of fad diets and rapid weight-loss scams promise quick and effortless weight loss results. But the basis of every successful, permanent weight-loss strategy still includes a healthy, low-calorie diet combined with a comprehensive exercise program. You must make permanent changes to your lifestyle and stop your bad habits in order to lose significant weight and permanently keep it off. So, how do you make your lifestyle changes permanent?

The 6 Ultimate Strategies:

1. Decide to Be Healthy

Permanent, lifelong weight loss does not just “happen”, it is a conscious decision that takes time and effort. Weight control requires focus and an enduring commitment to a healthy lifestyle. Be sure that you are ready to take on permanent lifestyle changes and that you are making this choice for all the right reasons. Nobody and nothing else can make you lose the pounds. The fact is, outside pressure — from family, friends and mates — makes you much more likely to resist change. The only reason for you to make diet and exercise changes must be to make yourself healthier and happier. While you are creating new lifestyle changes, it is important to try and resolve related problems in your life. Changing your habits takes a lot of mental and physical energy, so make sure you are not distracted by life issues that can derail your progress. Success timing is the key to your success. Be sure you are prepared to take on the serious challenges of weight loss and lifestyle change.

2. Choose Your Support System Wisely

Help yourself lose weight by taking complete responsibility for your lifestyle choices. However,  that does not mean that you must do everything by yourself. When you need an extra push, get support from your mate, friends and family. Choose people you know who really want you to be successful and who will keep you on track. Better yet, choose people who care about your feelings and challenges, will workout with you, and who share the priority you have placed on creating a healthy lifestyle.

3. Steady Short-Term Goals Win the Race

When you are deciding what results you would like from your new eating and exercise program, be completely realistic. Successful, long-lasting weight loss is a slow and steady process. Healthy weight loss translates to 1 to 2 pounds per week. In order to accomplish this, you will need to burn between 500 to 1,000 calories more than you consume every day, by eating a low-calorie diet combined with regular exercise. Create “action goals,” like working out on a regular basis, instead of “end-result goals,” such as losing 40 pounds. By making steady changes to your habits, this will become your foundation for permanent weight loss. Again, make sure that your action goals are attainable, focused and measurable, for example, you’ll jog for 45 minutes a day, 4 days a week.

4. Re-Discover Healthy Food

By adopting a new eating program that encourages weight loss you must lower your total calorie consumption. But reducing your calories does not mean giving up flavor, fulfillment or even simplicity of meal preparation. You can immediately lower your caloric intake by eating a lot more plant-based foods such as whole grains, fruits and vegetables. A variety of foods is the key achieving your weight loss goals without having to give up either nutrition or taste.

5. Move-it, Move-it, Move-it!

Dieting by itself can help you lose weight. Removing 500 calories from your daily caloric intake can help you drop about one pound per week: (3,500 calories equals one pound of body fat). However, when you add a 55- to 65-minute vigorous walk 4 days per week, you can actually double your weight loss. The goal of exercise is to burn more calories for weight loss, but exercise offers many, many other healthful benefits. However many calories that you burn is dependent on the duration, frequency, and intensity of your workout program. The the best ways to lose body fat is through interval training (combining walking and sprinting) and aerobic training (such as walking or jogging) — for more than 40 minutes for most days per week. Though regular aerobic exercise is optimal for fat loss, all types of movement helps burn calories. A variety of lifestyle activities makes it easier to fit exercise into your day. Create strategies that help you increase your physical activity throughout your day. Example: take extra trips up and down stairs, park farther away from your destination and take walking meetings at work.

6. True Healthy Lifestyle Change

Temporarily eating nutritious foods and exercising for just a few weeks or even several months will not create permanent weight loss. You have to adopt these behaviors permanently into your lifestyle. In order do that, you must to change every behavior that contributed to making you overweight. Lifestyle changes begin with taking a truthful look at your dietary habits and daily exercise routine.  Examine your individual challenges to weight loss and design a strategy to slowly alter habits and feelings that have sabotaged your past weight loss efforts. Admitting your own challenges will not get you past them entirely, but it will help you plan ahead, control them and help you finally succeed in permanent weight loss. You probably will have the occasional setback. Instead of giving up, start fresh the very next day. Never forget that you are making important lifestyle changes and it will not happen all at once. Just stick to your healthy new lifestyle and soon your long-term results will all be worth it.

—Michael Arnone is the TigerFit Blog Health and Fitness Writer & Fitness Ambassador for Tiger Fitness Los Angeles.
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