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Train Your Body

Hosted by exercise physiologist and personal trainer, Melanie Cole, MS. Guests are provided by the American College of Sports Medicine (ACSM) and are experts in all arenas of fitness, nutrition, athletics, and sports medicine. This show appeals to both fitness buffs AND beginners. Fitness trends, workout techniques, preparing for your marathons, and so much more – it’s all covered on Train Your Body.

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Stiff & Sore from Sitting All Day? A Treadmill Desk Might Be Your Answer

If you haven't heard, treadmill desks are really catching on.Many of us spend hours upon hours working at desks with computers, causing you to be stiff and tired from sitting all day.But now, there's a way to combat your work fatigue.Treadmill desks could be the answer for you. John P. Higgins, MD, discusses this new way of keeping fit while working at your desk or work station.

21 Apr 2015

Rank #1

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How Real People Get in Shape & Lose Weight

You see and hear miracle weight loss tactics touted by celebrities, but are they realistic for YOU?You see and hear miracle weight loss tactics touted by celebrities, but are they really realistic for YOU?When it comes to losing weight and getting fit, there are a wide range of behaviors that people can engage in. And, more importantly, there is no “right way” to be successful.Brian Parr, PhD, discusses the best ways for the "everyday" man or woman to get in shape and lose weight. He also shares some inspiring success stories.

28 Apr 2015

Rank #2

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Pros & Cons of Weight Loss Challenges

Is your work place conducting a weight loss challenge, trying to be like the biggest loser? Learn why this approach might backfire.Is your work place conducting a weight loss challenge? Are they trying to be like the biggest loser? You may think this is a great way to get motivated. But, could it lead to unachievable goals and ultimately de-motivate people?To lose weight and keep it off, you must keep things in perspective. You did not gain the weight quickly, and you should not plan to lose it quickly.While the promise of quick weight loss is enticing, dieters who lose weight quickly on a severe diet inevitably regain the weight.Whether you're losing weight for a competition, or you need to "make weight" for an event, you must consider how you're going to lose that weight AND keep it off. Brian Parr, PhD, discusses quick weight loss and its lasting (or rather, non-lasting) effects.

28 Apr 2015

Rank #3

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Sports Schedules: How Many Activities Should Your Child Take On?

As many activities as your kids would like to be in, just how many different sports should they take on?Research tells us that kids benefit mentally and emotionally by playing sports.But, should there be a limit to the different sports your child takes on at one time?There are many things to consider when letting your child play multiple sports, including: School studies: are they able to keep up their grades? Your time: are you driving them around from one place to the next regularly? The cost: sports equipment costs can add up quickly. Your child's health: are they able to take on all those sports and stay injury free? Michael F. Bergeron, PhD discusses the best ways to deal with your child playing multiple sports.

28 Apr 2015

Rank #4

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Get Groovy: Tunes Help You Pump Up Your Exercise Routine

Research shows that listening to music can help keep you motivated in your workouts.Whether your choice is Led Zeppelin or Dolly Parton, music can really pump up your workout.Music has the ability to get you moving. Research shows it can play an important part in keeping you motivated and energized during your workout.John P. Higgins, MD, joins host Melanie Cole, MS, to discuss how your favorite music can help boost your workout.Some of Melanie's favorite songs are: Walking on Sunshine by Katrina and the WavesFeeling Stronger Every Day by ChicagoJump by Van HalenBurning Down the House by The Talking HeadsScarlette Begonias by The Grateful DeadSome of Dr. John's favorite artists are:Bruno MarsMaroon 5Iggy AzaleaEd SheeranWalk the MoonWhatever your favorites are, put 'em on, turn 'em up and get moving.

21 Apr 2015

Rank #5

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American Fitness Index 2016: Top of the List

Find out what the fittest American cities in 2016 have in common.Every year the American College of Sports Medicine releases its American Fitness Index (AFI). The AFI ranks the fitness of communities across the country based on extensive research.The AFI analyzes research from various agencies to determine the overall health behavior of a population. Physical activity, level of smoking, and adherence to eating guidelines are all contributing factors to the score a community receives for personal health indicators. The community and environmental indicators include the amount of park land in the city, number of farmer's markets per million, number of pools and recreational resources, and how many people bicycle to work. These scores are combined to determine a city's rank.The top ten cities were high in their walk score, provision of farmer's markets and proportion of the population that lives near a park. There are plenty of places for people to receive some physical recreation. The proportion of people who are physically active exceeds the goal set by ACSM. Washington D.C. tops the list with the personal, community and environmental indicators. Personal health was 81.7 of 100 (#2 on the list). Community and environmental was 74.2 (#3 on the list), leading to the highest composite score. There are lots of parks in Washington D.C., giving an advantage for walking opportunities. Minneapolis comes in second with a walking track near the airport. Denver is number three, coming in first with personal health and eighth with environmental health.Where does your community fall on the list?Dr. Barbara Ainsworth joins Melanie Cole, MS, to discuss the top cities on this year's report.

14 Jun 2016

Rank #6

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High Protein Diet Can Help You Sleep

A high protein diet may help you get better quality sleep.Adults need at least eight hours of sleep per night. You need the energy from that rest and you need sleep support to make healthy food choices.A recent study of 14 obese adults over a few weeks examined the effects of protein on weight loss. Both groups had the same caloric intake, but one group ate low protein diets and the other high. The weight loss in both groups was the same, but high protein participants had better quality sleep and more energy.Protein contains tryptophan, an amino acid you hear mentioned at Thanksgiving as the catalyst for post-dinner napping. Tryptophan converts to serotonin, making you feel happier and giving you energy. The serotonin then converts to melatonin, making sleep easier.If you have a hard time getting to bed, be sure you have some protein at dinner.Dr. John Higgins joins host Melanie Cole, MS, to discuss how protein can help you sleep.

17 May 2016

Rank #7

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Perk Yourself Up with Exercise

Exercise is a great mood booster.Exercise makes you feel happy.A 15-minute exercise session each day is enough to boost mood and endorphins, get your heart rate up, improve your stress levels, and help regulate your hormones. It also puts stress on your brain so it's able to handle life better.A recent study assessed the effect of exercise on mood. One group exercised and the other didn't. The two groups watched emotional film scenes. The exercisers felt less sad and could shake sadness sooner after the downer film clips. They also felt happier longer from comedic clips.People don't crash from naturally-created hormones, so you don't have to worry about coming down from your exercise high. In fact, the feelings created by exercise can be addictive and make you want more.If you're feeling down, hop on your exercise bike or go for a jog. You can stimulate hormones to make you feel less funky.Dr. John Higgins joins host Melanie Cole, MS, to discuss how exercise can perk you up.

17 May 2016

Rank #8

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Weight Training: Heavy vs. Reps

Should you use light weights and do more reps, or use heavy weights and do fewer reps?It’s important to have weight training as part of your workout regimen. But, you may wonder which technique is better. Should you stick with light weights and a lot of reps? Maybe you should use heavy weights and use fewer reps. How do you know what’s right for you?You have to look at your personal weight training goals. If you're just getting started, you might stick with lighter weights and more reps. Light weights are good for endurance and toning.If you're working on your strength or building muscle, work with heavier weights and fewer reps.If you regularly lift, you can vary your workouts. Do 8-12 repetitions with moderate to heavy weights some days for major change. Work out with lighter weights in fitness classes. Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss which weight training technique is best for you.

10 May 2016

Rank #9

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Are Your Loved Ones Keeping You Unfit?

Do your loved ones keep you from getting fit?You know it’s important to exercise so your body stays healthy. You really need to move your body if you spend eight-hour days at a desk. The difficulty is coming home, taking care of a family and staying motivated to get that workout done. Bless their hearts, your family members may be holding you back from getting fit.How can you get fit despite these setbacks?You can recruit your family and friends into your workout routine. When you have a workout buddy, you're more likely to complete your exercise regimen. They will learn the importance of your fitness firsthand. They'll benefit from the workout while spending time with you.Self-care is important. If you take care of others, you must schedule time to take care of yourself as well. Fitness is great for your physical and mental well-being.Listen in as fitness experts, Grace DeSimone and Neal Pire, share how to get fit when your loved ones get in the way.

10 May 2016

Rank #10

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Fitness Rx with the Exercise is Medicine Program

Find out about the Exercise is Medicine Program.In years past, doctors would always ask patients about physical fitness. Getting the body moving is not only great for general health, but it also helps fight chronic disease. Wanting to elevate it to a vital sign, the Exercise is Medicine Program was born.Now, Exercise is Medicine is in 50 countries. Doctors prescribe physical activity as part of treatment plans. Some prescriptions are disease-based so the patients can address chronic disease issues before they worsen.You are your best health advocate. Speak with your doctor about how fitness can improve your health.Dr. Pam Peeke discusses the Exercise is Medicine Program.

3 May 2016

Rank #11

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Walk with a Doc

Dr. David Sabgir discusses his nationwide fitness program, Walk with a Doc.Sometimes you need a little extra encouragement to get your body moving. Even the thought of taking a short walk can be exhausting when you aren't used to it. Typically, those who have the least desire to become active are the ones who need it most.Dr. David Sabgir founded Walk with a Doc to encourage people to get active. People can join up with walking groups around the world to get moving in a very welcoming environment. Walkers range from joggers to people with walkers to families with dogs.Dr. Sabgir joins Melanie Cole, MS, to share how Walk with a Doc is changing lives.

5 Apr 2016

Rank #12

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Get Moving: Benefits of Moderate Physical Activity

A little bit of moderate movement each day can help your body feel and function better.You might think that you need to spend hours and hours in the gym each week to maintain or improve your health. While strength training and gym activities provide their own benefits, you can help your body with just 20 minutes of moderate physical activity per day. Brisk walking is great for those who are not physically prepared to kick things up a notch. Start slowly and build in intensity. If you have a chronic health condition, it’s best to consult with your doctor before undertaking physical activity outside of your norm.Dr. David Sabgir joins host Melanie Cole, MS, to discuss the benefits of moderate physical activity.

5 Apr 2016

Rank #13

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Get Off Your Butt: Benefits of Standing Desks

How can standing desks can help fight chronic disease?The average desk worker spends almost six hours a day sitting at a desk. The break from sitting is usually for a trip to the water cooler or the copier. Sitting all day for years at a job contributes to chronic diseases, like obesity, heart disease, diabetes and cancer. A quick trip to the gym after work doesn’t balance out the hours of sitting. The commute home, also spent sitting, may even be just as long as that workout at the gym. Standing desks get desk workers on their feet. Standing burns up to 50 more calories per hour than sitting. It activates the metabolism. Most importantly, standing makes movement easier. Staying active at your standing desk is more beneficial than just standing all day.Dr. John Higgins joins host Melanie Cole, MS, to discuss the benefits of standing desks.

15 Mar 2016

Rank #14

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Quick & Dirty or Steady in 30?

Should you be doing High Intensity Interval Training (HIIT) or Low Intensity Steady State Cardio (LISS)?Should you be doing High Intensity Interval Training (HIIT) or Low Intensity Steady State Cardio (LISS)? It depends on what you’re hoping to accomplish with your workouts. High Intensity Interval Training (HIIT) requires you to execute a certain exercise at maximum physical effort for a minute or two. You then rest for two to three minutes. This cycle repeats with different exercises until you are exhausted, which is roughly five times. HIIT includes exercises like burpees, mountain climbers, and jumping jacks. Low Intensity Steady State Cardio (LISS) is aerobic exercise that requires you to operate at 60-70% capacity for at least 20 minutes. The intensity does not change through the entire workout. LISS exercises include walking, cycling, jogging, and swimming. HIIT burns more calories, takes less time per workout, and builds lean muscle mass. There is greater chance of injury, and you can’t do it every day. LISS improves cardiovascular health without building muscle mass, has a shorter recovery time, and is great for beginners. However, it can get boring and repetitive.Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss these two styles of cardio.

8 Mar 2016

Rank #15

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Venus vs. Mars: Can Women Strength Train Like Men?

Can women strength train like men?All adults should strength train at least twice weekly. Women and men can use the same strength training techniques, but the results will differ. Men typically see greater muscle mass gains than women. Men are also less susceptible to injury, due to increased tendon strength from exercise. Men and women both respond similarly to muscle endurance conditioning. Two to four sets of 10-25 reps, with 30-60 seconds rest between, will improve endurance. Workouts for strength and size are the same for men and women, even though men see greater muscle mass gains. For volume, try one to three sets of 8-12 reps, with one to three minutes for rest between sets. For strength, try one to three sets of 8-12 reps, or two to six sets of 1-8 reps, with one to three minutes of rest between sets.Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on strength training.

8 Mar 2016

Rank #16

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Do You Really Need Protein Supplements?

Do you really need protein supplements?The recommend amount of daily protein for Americans is 10-35% of calorie intake. That's roughly 46 grams for women and 56 grams for men.It's not difficult to get the daily recommendation for protein if you consume two to three servings of protein-rich food each day.However, you may find you need to supplement your diet with extra protein, especially if you're exercising at a moderate or intense level.Felicia Stoler, PhD, shares how to get enough protein on a daily basis, as well as if you need to supplement your current diet.

23 Feb 2016

Rank #17

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Training with Your Better Half

Should you work out with your partner?With Valentine’s Day around the corner, you might be considering ways to spend more time with your partner. You might also want your partner to be more active, so why not work out together?But, is that really a good idea? Should you train with your partner?Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on training with your better half.

9 Feb 2016

Rank #18

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Cardiorespiratory Fitness in Young Adults Prevents Early Death

Cardiorespiratory fitness in young adults is associated with a lower risk of cardiovascular disease and death.A recent study that was posted by JAMA Internal Medicine found that young adults who participated in cardiorespiratory fitness had lower chances of developing cardiovascular disease and avoided the potential for early death. Researchers looked at 4,872 adults who were between the ages of 18 and 30. The study involved the participants using treadmill exercises from March of 1985 to June 1986, as well as 2,472 individuals who were tested seven years later. What did the researchers find? Out of the 4,872 participants, 273 died and 193 experienced cardiovascular disease during the follow-up tests. Among the 273 deaths, 200 were non-cardiovascular. How can cardiorespiratory fitness help young adults?John Higgins, MD, explains the study and discusses why fitness is so important to heart health, especially in young people.

2 Feb 2016

Rank #19

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Weight & Exercise Affect Children's Cognitive Development

Why is physical activity important for children?Healthy development is crucial for your child. A recent study conducted by Medical College of Georgia at Georgia Regents University found that your child's weight and activity level has an impact on his or her's ability to think.Researchers looked at 45 normal-weight children that were between the ages of seven and 11. Of these children, 25 were active and 20 weren't.What did researchers find?Results showed that children who were lean and active scored better on cognitive tests than the inactive and overweight children.What else did the researchers find?John Higgins, MD, shares more details of the study and explains why weight and exercise matter when it comes to your child's cognitive health.

19 Jan 2016

Rank #20