We all know that our bodies change with time. Due to stresses and differences from both internal and external sources, we simply do not live in the same bodies that we did 5, 10, or 20 years ago. Much of what we do at Performance Fitness is in an attempt to counteract the negative changes that occur over time. This month we are going to address these changes by decade, and make some programming tips to help you answer the assault of time. (more…)
We have all heard the 80′s exercise catch phrase “No Pain, No Gain”. When Jane Fonda was spouting it off, she was mostly referring to the accumulation of lactic acid in our muscles during anaerobic work, leading to the common burning sensation – remember “Feel the Burn” as well? Today, I want to take a step back and talk about the benefits of discomfort, in terms of exercise, health, and personal growth. (more…)
On Saturday, May 22, a friend, and part of the Performance Fitness Family, invited me to be a small part of something big. It was an amazing experience for me, and I can only imagine what it was like, and what it will be like, for our friend as her story moves forward. This month’s article will be a deviation from the norm to tell you the story up to this point, and to invite you to be a part of it in the future. (more…)
The upper limits of human performance have been tested for years by athletes. But what are your limits? What are they dependent on? (more…)
There are so many ways to improve your health and fitness, and so many things that factor in, that we often lose sight of the big picture. Let’s take a step back and look at it right now: (more…)
Taking a walk is one of the most natural, easiest, and best things that we can do to positively affect our wellness. Because it requires no special equipment, clothing, or prior training, walking can be done my nearly everyone and is a great way to supplement your current exercise routine. (more…)
Staggering statistics:
Cancer surpassed cardiovascular disease as the leading cause of death in the United States in 2008.
According to the American Cancer Society:
In 2009 an estimated 27,600 Arizona residents were diagnosed with cancer.
Nationally, more than 1,500 people per day are expected to die of cancer. That is like three 747 airplanes crashing into the ground every day.
16% of cancers in developed nations are caused by smoking
1/3 of all cancer deaths estimated to occur are related to nutritional and physical inactivity factors, including excess weight.
You can substantially modify your own cancer risk through exercise, making smart nutritional choices and controlling your body weight.
.Exercise As Cancer Prevention:
The American Cancer Society recommends adults engage in at moderate activity for at least 30 minutes or more on 5 or more days of the week. 45-60 minutes of intentional physical activity is preferable. Some examples of moderate activity include going for a walk, riding a bike at an easy pace and even golfing as long as you walk between holes. Choose enjoyable forms of exercise and set fitness goals to help make exercise a permanent part of your lifestyle.
Cancer and Nutrition:
Eating a well rounded diet will reduce your cancer risk. This includes at least five serving of fruit and vegetables per day and whole grains. One serving of fruit and vegetables is equivalent to a medium sized piece of fruit, ½ cup of cooked vegetables or ¾ cup of fruit juice. Limit your alcohol intake. The American Cancer Society recommends men have no more than two drinks per day and women limit their intake to one. One drink is considered 12 oz. of beer and 5 oz. wine.
Cancer and Body Weight
Excess weight is directly linked to many different cancers including breast and colon cancer. Weight can be controlled through exercise, diet choices and portion size.
A good weight goal is to aim for a BMI of 25 or less. Many different BMI calculators can be found online or you can ask one of the personal trainers at Performance Fitness for assistance in calculating your BMI.
Cancer Resources in Tucson
Arizona Cancer Center
One of 40 comprehensive cancer centers in the United States
American Cancer Society of Southern Arizona
1636 North Swan
Tucson, AZ 85712
520-321-7989
Better Than Ever
Running, walking, cycling program offered through the Arizona Cancer Center. Focus is on participation and fun while raising funds for research grants at the AZCC. Katherine Phillips, one of our personal trainers is a coach for Better Than Ever. Please contact her for more information.
We all have read nutrition labels at one point or another. If we are trying to eat healthier, we may read them even more. But can we trust them? (more…)
