Total deprivation doesn’t last long. Nurture your body with good food choices, and treat yourself with a fun food on occasion. This is the secret of people who lose weight and keep it off.
Improve your eating habits — Do you gobble your dinner in front of the TV? Is your plate empty while your dining partner is on her third bite? Do you frequently go back for seconds? Do you help yourself to every candy dish you pass? You might select appropriate foods to eat, but you just may be eating too much of them because of sloppy eating habits. Or, you are absent-mindedly chomping calories outside of meals.

Learn to eat when you are hungry, and to stop when you are satisfied, not full. When eating, only eat. Eat more slowly by adding high-bulk foods to your meals that require some chewing: salads, raw veggies, sliced fruit. Take a classic weight control tip — write down everything you eat for a week, and you will easily see your food problems.

Understand how you view food and your emotions — Food provides more than nourishment — we eat when we are happy, sad, bored, stressed and tired. So, if you eat for these reasons, in addition to eating when hungry, you are bound to end up with extra calories and extra pounds. Learn to distinguish between emotional hunger and real hunger. If you are eating because you’re stressed, take a walk, call a friend or get a hobby that keeps you out of the kitchen. Does food alleviate your fatigue better than rest? The intent is to recognize the your emotions and deal with them without eating.

Successful dieters get a good start by enlisting support. Ask a friend to start walking with you or to meet you at the gym, and ask your family to hide the candy and buy less snack foods. If you need one-on-one professional support, seek nutrition counseling from a registered dietitian. If you enjoy the group experience, try Weight Watchers, TOPS, the Solution, the Weigh Down Diet, and programs offered by your local hospital. These programs are interested in the dieter’s health, not just quick profits.

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There is no need take risks to lose weight, especially since there are safe and effective methods. If you are impatient to lose weight, you may leave your common sense at home while searching for quick, easy and potentially dangerous solutions.

Expecting to lose more than 2 pounds a week is unrealistic. Think about it — did you gain the weight at the rate of 2 pounds a week? Take a look at your health habits for the past five years, along with your genetic heritage, and you may find the real answers to your weight problem.
Five Safe Weight Loss Tips

Eat a balanced diet — Remember the basics of weight loss — you need to eat fewer calories than your body needs. If you reduce your food intake by 500 calories a day, you will lose 1 pound a week. Don’t go below 1,200 calories a day; your diet quality will suffer and you will not lose any faster. Increase your calorie expenditure through exercise — make your body a calorie burning, instead of calorie-storing, machine!

Protein in adequate amounts — about 1 gram per kilogram body weight — is necessary for muscle repair and growth, as well as for many other essential body functions. Too much protein, in the absence of carbohydrates, can be risky because the protein is needed to meet energy needs and is not available for these body functions. Loss of muscle mass and body water is not a desirable kind of weight loss — body fat is what you want to dump. When tempted by the current low-carb/high-protein craze, ask yourself if this diet is well balanced and if you could eat like this forever?

Increase your metabolism with exercise — As you get older, you lose about one-half pound of muscle a year after the age of 35. This can add up to an extra 1.5 pounds of fat a year to carry around. Muscle is very metabolically active, so as you lose it, your metabolism (the rate at which your body burns calories) decreases. Yo-yo dieters, fad dieters, and people who are recovering from trauma or surgery have an increased loss of muscle mass. Boost your body’s ability to burn calories through weight training. Aerobic exercise will improve your heart muscle, teach your body to use fat in the exercise fuel mix, and burn calories during — and even after — you exercise. Don’t even think about dieting without exercise — you will end up with less muscle and more fat, and that’s not pretty!

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You can promote your cross-training programs as a way to prevent repetitive use injuries, to improve their score/time/game, to surpass their previous results in a certain event (club tournament, race, competition), to increase overall health and to make them stronger.

Clinics can be run by your fitness staff and promoted with these goals in mind. Example: A staff person who understands tennis might run a two-session workshop on avoiding tennis-related injuries such as tennis elbow, sore knees, bad shoulders, etc. Demonstrate to the tennis players how to build strength to avoid getting injured.

Other tennis/fitness clinics might include building stamina and endurance to hit that ace or smash a ball. In promoting the clinics, be sure to play into the needs and ego of your potential market. Use a focus group to find out what the problems are in tennis (or racquetball or squash or marathon running, etc.). You can duplicate this type of program with any sport.

I knew a marathon runner who popped his knee. His doctor told him that if he ran anymore he would eventually ruin his chances of continuing to walk. This friend began swimming and before long, he was swimming hundreds of laps at each workout! When he was told his knee was better, he went back to running and left the swimming behind. One wonders why someone like this doesn’t cross train and combine both sports plus some strength training to make sure that he stays healthy all over, and avoid recurring injuries.

It’s our job to help people realize that this potential is there, and to provide the programs and resources to let them achieve the best they can!

And, finally, a fun way to inspire members to achieve more is to set up internal competitions. Indoor/outdoor Olympics, club picnics with games and events, a family workout day, or an attainable indoor triathlon all give members something to shoot for.

When we have an end in sight, a goal to work toward, we tend to find it easier to stay motivated.Of course, our job is to keep providing new incentives and goals for our members to reach — the perpetual carrot on a stick, if you will.

As human nature is just that, you can’t change all people, but if you put in place the options and your staff helps promote it, you will find that your retention figures will look better and people will appreciate that you care enough to watch out for their enjoyment and success.

* It is important that your new indoor cycling program has a distinct name, logo and identity. All of the pre-packaged programs provide clubs with ready-made media kits to expedite your marketing efforts. Creating a separate name and schedule for the new program will help differentiate it from your other group exercise classes.

* Give your indoor cycling program some pre-program exposure. Place promotional fliers and teaser ads in visible locations around your club. That doesn’t mean only your bulletin board, but also on the bottom of step platforms or the top of stationary cycle consoles. Members who use stationary bikes are prime candidates for an indoor cycling class. Don’t forget the treadmills; walkers and runners can gain cross-training benefits from an indoor cycling class.

* Offer preview classes for all of your staff members. Since the front-line staff will often answer questions about your program, be sure that they know as much as possible about the indoor cycling experience. During your indoor cycling promotion, give front-line staff members T-shirts to wear for additional name recognition. As with all other club services, front-line staff members are your most effective sales force.

* Design informational/educational fliers for interested members. The fliers should describe how an indoor cycling class is designed, what to expect from the workout, what to bring to the first class and, most important, the benefits of adding indoor cycling to their workout routine.

* Find a strategic place in your club to place an indoor cycle for the initial promotion. Use the bike as a “live” bulletin board to promote the new program, with an educated staff member nearby to answer members’ questions. If you have a promotional video, place it near the bike or play the video on your closed-circuit TV system.

* When you have determined the location of your cycling studio, mark it clearly with promotional trailers such as bike tracks leading to it (if your architectural design allows for that). Because cycling studios end up being tucked away in the back of the club, you want to avoid the “out-of-sight/out-of-mind” effect.

* Look at your new indoor cycling program as one of your standard company products that is just packaged in a different way. Giving it a different name, identity and feel from the rest of your programs will differentiate it and will help to attract a different clientele. Display and distribute your schedule in a way that distinguishes it from the rest of the group exercise schedule. Remember that some members may be not be attracted to a program that is related to group training, while group exercise enthusiasts will find your schedule of classes even if you print it on a post-it note and hide it under the front desk.

* The key to a successful program launch is the right staff! Recruiting key instructors to teach your new indoor cycling classes can give the program instant visibility. Recruit your staff to be a mix of group fitness leaders (especially those who attract large groups to their classes), sought-out personal trainers (they will have a lot of clients to recruit to indoor cycling), and cyclists who have strong group teaching skills and are open to adapting their training techniques to motivate fitness enthusiasts.

* Do not staff your indoor cycling program with only one type of fitness instructor. For example, if most of the indoor cycling classes are taught by step instructors, they may draw participation away from your step classes. This will create more of a shift in participation, not new growth in numbers.

* Launch the program with trial 30-minute classes (Training Wheels) for everyone to try. Give complementary orientations to all interested members, along with a promotional item to the first 50 members who take the class.

Your Program
First, I would like to see you set aside four 30-minute time blocks per week that you can devote to exercise. Try to perform your exercise sessions at the same time each day to help you establish a set routine.

Cardiovascular Exercise:
Recommended activity — continuous walking, up to 30 minutes in duration.
Walk four times per week, every other day (i.e., Mon/Wed/Fri/Sun).
Try to walk at a comfortable yet challenging pace. It should not be too easy. The intensity level of your walking should be such that you can carry on a conversation, but your respiration and heart rate are elevated.
Your target heart rate zone is 120-150 beats per minute. For optimum results, try to get your heart rate up within this range. (It might be helpful to see my article on walking also.)
Later on, I will recommend other activities for you. But for now, steady-paced walking is ight for you. Let’s not do the aerobic dance videos yet.

Flexibility Exercise:
After each and every walking session, perform the following five stretches.
These stretches are very important for enhanced mobility.
Do not bounce when you stretch. Instead, hold each stretch for 10 to 30 seconds to the point of mild discomfort or where you “feel” the stretch. The muscles should be stretched so that the pull is felt in the center of the muscle, not at the joints. Take it slow, relaxing and exhaling as you go into a stretch, then breathing normally.

Low Back
Place hands behind thighs
Pull knees to chest
Press low back into floor
Hamstrings
Keep knees straight
Press chest to thigh
Focus eyes on feet
Groin
Keep low back flat
Focus eyes on feet
Press knees toward floor
Calves
Keep low back flat
Keep back leg straight
Gently press hips forward
Quadriceps
Hold onto the wall for balance
Grasp leg above the ankles
Pull leg up and back

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To meet its goal of “exceeding the expectations of all stakeholders,” the facility implemented a six-month, 10-step process of developing an organizational “Vision and Statement of Core Values.” The process included putting together focus groups to gain input from members, gathering individual employee input, hosting a three-day management “forward” (as opposed to “retreat”), having the company vision, values and imperatives evaluated by all employees, and setting up task forces to ensure standard operating procedures were in alignment with company goals and objectives.

“Client satisfaction has improved — as demonstrated through client satisfaction surveys and focus groups — and, just as importantly, employee satisfaction has improved, as demonstrated through task forces and departmental meetings,” says Executive Director Robert Brosmer.

According to Brosmer, allowing staff to become involved in the decision-making process led to increased motivation among employees and an overall boost in professional energy. “When this occurs, employees feel empowered to create an environment that allows for the delivery of exceptional programs and services,” he says. As a result of a teamwork approach, Brosmer says the facility continues to set records for new memberships, even after the largest price increase in its history. Overall, he says, the wellness center realized a $500,000 increase in profits the year following the program’s implementation.

The idea for the Total Fitness Offering began with comments provided by member focus groups and grew into a “way for members to combine physical activities, social activities and dining experiences all at one location,” says membership manager Tina McGowan. For one flat fee, each member is provided personalized fitness monitoring by exercise physiologists from Cardio Kinetics Inc., which includes an initial fitness evaluation with the option of being retested every six months, optional daily resting and exercising blood pressure and heart rate measurements, sport-specific workout plans, programs for rehabilitation, and a professional staff that is available on a full-time basis for consultation, encouragement and support. In addition, all members are greeted by name and the staff is personally involved in each of their exercise goals.

Since many country club members are interested in improving their golf and tennis game, explains McGowan, the fitness center is appealing to members. “The staff personalizes an exercise program to meet the goals of each individual, which often consist of increasing golf or tennis strength and stamina,” she says. Although the goal was to involve at least 600 country club members in its first year of operation, the fitness center has obtained more than 700 users, each of whom has been placed on a personalized fitness program.

And, “with each staff member checking and upgrading programs on a daily basis and getting to know the names and limitations of each member,” adds McGowan, “we have been able to achieve an exceptionally high active utilization rate. For example, in the month of March, we had over 2,858 visits.”

The facility has benefitted by bringing younger members into the club and encouraging older members to remain active in the club’s activities. “It has helped to attract younger members who would typically not join a country club,” says McGowan. And, “it has encouraged older members to play sports at the club longer since they are staying fit. This also keeps them as country club ‘dues paying’ members for a longer time.” Year to date, the fitness center has generated $160,000 in new dues dollars.

The report raises more questions than it answers, the most compelling question being: What’s the bottom line? “It is easy to call for more research without any evidence of danger,” says Dr. Elizabeth Whelan, president of the American Council on Science and Health. “But that doesn’t help consumers who want to know what’s safe.”

While on its surface the NRC report appears equivocal, a closer look may actually yield the most critical answers.

Hormonally active agents (HAAs) have been hypothesized to cause a range of adverse human health effects, including declining sperm counts and cancers, by acting as or interfering with sex hormones. Reproductive and developmental defects in certain wildlife do appear to have been caused by high levels of HAAs in contaminated areas.

Some laboratory studies have shown that large concentrations of some HAAs can be harmful to animals. High-dose exposures of these agents to pregnant women have also produced birth defects. Yet what evidence is there to conclude that humans, who face relatively low exposures to HAAs, are in danger?

Virtually none. As the panel’s report tells us, no credible evidence supports the allegation that HAAs cause breast, testicular, prostate, or endometrial cancer. Nor does evidence indicate that so-called endocrine disrupters are linked to immune-system disturbances or reproductive disorders such as global declines in sperm counts (a trend that is itself questionable).

Most of the concern about HAAs has focused on synthetic chemicals such as those found in plastics, pesticides and cleaning products. But endocrine active agents also include substances found in the plants we eat, drug therapies, and the body’s own hormones.

It is difficult to distinguish the effects of suspected endocrine disrupters from the many other hormonal influences on the body. It is also unclear just how HAAs would exert their adverse effects, if indeed they were harmful.

The endocrine disrupter hypothesis is by no means new. The NRC panel itself has been investigating HAAs for the past four years. But, as is the case with many concerns about trace levels of chemicals in the environment, the issue of endocrine disruption is intensely political. This fact played out even in the panel’s deliberations, and it may be one of the reasons that the safety of HAAs remains unresolved.

In the face of such well-established risks as cigarette smoking, driving without one’s seat belt in place, and alcohol abuse, some scientists and policy makers are questioning the attention being devoted to HAAs.

“Given that there is virtually no consistent or convincing human evidence of increases in adverse health effects related to suspected endocrine modulators,” says Dr. Daland R. Juberg, a consultant with the International Center for Toxicology and Medicine, “the call for such extensive research seems disproportionately out of touch with the weight of scientific evidence.”

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The 16,000-square-foot Health & Fitness Center faced a bottleneck in 1996 when its membership base reached 582 (58 percent of site population). Because the facility could not service so many employees, staff was granted a budget and permission to purchase new equipment to round out the current selection, explains Crowley. While staff researched possibilities using metrics computer software, they also created the Funk Up The Facility program, which encouraged members to voice their needs and desires via written and/or verbal suggestions. At that time, 70 percent of the membership was active, which Crowley reasons helped justify the need to expand. The result was a consensus among staff, members and senior management to add $18,000 worth of equipment. The addition has reduced waiting periods during peak times for cardiovascular machines from 10 minutes to less than five, and since the members are highly recreational (participating in on-site basketball, volleyball, softball and soccer leagues), the equipment meets and exceeds their training needs.

Since the expansion, membership has increased 27 percent, compared to July 1995 figures. The percentage of monthly active members remained above 68 percent from June 1996 through December 1996, and the annual average monthly visits rose 15.5 percent over 1995, due largely to increased usage after the expansion.

In addition, says Crowley, “the adherence rate continued to remain higher through the low season of summer business hours and vacations, and reached an all-time high in October 1996 with 80 percent of our membership participating and 125 members completing 12 or more visits to the center for the month.”

With the increase in new membership and a lower attrition rate, revenue grew by $1,448. The quality of equipment has also led to increased adherence and utilization with minimal equipment repairs, saving more than $300 per year in maintenance costs. To top it off, the Health & Fitness Center experienced a rise in the number of senior executives that tour the facility, bringing with them guests and new hires.

The educational programs offered at Camp HealthRock are interactive and this, according to Salem, is the secret of their success. Specific activities include “Mental Minutes,” a program that offers a growing-up approach to wellness, and “Living Laboratory,” where the kids tour the hospital and probe its mysteries.

Other activites consist of non-competitive games and exercise sessions. “Power Pulse” climaxes the work and play at Camp HealthRock. This activity is scheduled for day’s end, when the attention span of the average young camper is low. In Power Pulse, the kids get a choice of fun stuff to do, such as kitchen science, an introduction to the creative arts, and even a crash course in self-defense.

“The kids get a full day of fun and fitness activities,” says Salem. “Everything in the curriculum is very interactive, very hands-on. When the children tour the hospital during Living Laboratory, for example, they visit with a cardiologist, and help him to dissect a diseased cow’s heart. This sort of thing really helps to illustrate what the doctor is talking about. Other facilities in the hospital are also used to drive home the message of health- and wellness-consciousness. X-ray machines, for example, teach the kids the importance of healthy bones.”

At the end of the day, HealthRock campers receive homework assignments. They might, for example, be asked to bring in a bag of trash from home. This not only increases the camper’s environmental consciousness, says Salem, it gets the parents involved.

“Some of the campers go all the way with this,” he adds. “Some parents report later that their kids wanted to reorganize the entire family trash setup to make it more environmentally friendly. That’s fine with us. Wellness is about more than your body, it’s about everything. If parents also benefit from what their kids learn at Camp HealthRock, so be it.”