Binks Gym Training Updates

More Support for Efficient Workouts

2008-06-25T16:16:00.002-04:00

This Sprint Exercise Article describes an interval workout that saves you time when you workout. I LOVE 15-30 minute workouts. It's easy to motivate yourself for a 20-minute workout. Some of us find an hour too large a time demand - especially with jobs or children to tend. A great anaerobic workout for alternate days (use the sprints for aerobic days) is the 21-15-9 workout. Pick 3 exercises each week and do a circuit of 21 reps of each, then 15, then 9, and follow with stretches. Warm up with a carefully selected first exercise (deep squats without weight, for example) or a brisk walk. The whole workout takes under 20 minutes. Aim for hitting the large muscle groups - for example, squats, pushups, and crunches (weighted). The next week, substitute single limb exercises (20 21 reps each side!) like weighted lunges, single arm military press, and dumbell deadlifts (not single limb, but a nice back exercise).

RX Help

2008-04-30T06:44:00.002-04:00

Ohio residents are eligible for a prescription discount card available at created by a committee headed by former governor Greg Lashutka.Ohio Drug Card

How to Live Longer

2008-04-24T08:59:00.002-04:00

Today's New York Times has an article about living longer. It is a humorous look at our potential and our foibles. Based on Blue Zones website, it is based on an algorithm by a Minnesota professor and calculates life expectancy as well as healthy life expectancy.

Nutrition for April

2008-04-02T19:52:00.002-04:00

As warm weather returns and we start to think about getting tomato plants out, we might also benefit from a diet tune-up. Look for nutrition articles in this month's newsletter on the web (you can also find it on the Training News section of www.binksgym.com). I also recommend reading one of Michael Pollan's books, perhaps The Omnivore's Dilemma, available in print or on Kindle.

Wellness Coaching

2008-03-06T08:58:00.004-05:00

Want help identifying and reaching your wellness goals? For accountability, you can't beat a live human serving as trainer or coach, but if you want affordable online guidance, you may love this wellness resource, mentioned in an article in today's NYTimes.

Keep Exercising!

2008-01-31T09:32:00.000-05:00

Today's NYTimes has an article reminding you to stay active!

Best Winter Fitness Products

2008-01-24T09:03:00.000-05:00

I love these two products - one for outdoor exercise (and be sure to do intervals) and one for indoor elliptical/skier/treadmill reading while you consition. The Kindle allows free wireless (the web browsing is weak, but the Kindle store lets you get new books almost anywhere in the U.S.), you can save and dog-ear and highlight just like traditional books. Best of all for exercising, you can adjust the type size and the book stays flat!

Get Moving - Even in January

2008-01-17T08:25:00.000-05:00

Today's NY Times article dispels the notion that it can be too cold to exercise, so get that balaclava on and get outside!

Chocolate Milk!

2008-01-04T21:48:00.001-05:00

Great news for your inner child: chocolate milk speeds workout recovery! The right mix of protein and carbs consumed shortly after working out can assist with recovery and minimize soreness. Great news to start a new year! See the details here: CBS News report.

Holiday Stress Relief

2007-12-16T16:13:00.000-05:00

As you prepare for the holidays, you're trying to eat right (eat BEFORE you hit those rich treats at holiday parties), get plenty of rest (add a 15-minute nap to your day), and exercise (shorten your routine to single arm snatches, squats, and crunches in a circuit with 21 reps, 15 reps the second set, and 9 reps for the third set). Now you can add some stress relief in the form of a video game, http://www.mindhabits.com, supported by research done at McGill University in Montreal.
Read some of the research at <http://selfesteemgames.mcgill.ca/research/dandeneau_etal_07.pdf>

Holiday Gift Suggestion

2007-11-28T13:29:00.000-05:00

It's time again to think about fitness gifts. In addition to the suggestions I offered last year, I would add the TRX training system. This simple device is a whole gym in a tiny bag. Buy the door attachment and it is perfect for indoor workouts and for travel. Using vector body weight, it allows clients to adjust the difficulty exactly where they need it. I use this for people who need a gentle start, and for athletes who need a new stimulus. It's the most versatile piece of equipment you can buy.

I also love the Jack folding bike from Dahon. Even in winter, you'll enjoy having a bike that can stay in the trunk of your car for those odd spare moments (waiting for a companion who's still shopping?) when you'd love to go for a short bike ride. I got my Jack from bikesarecool.com. It comes disassembled. I suggest taking it to a bike store for assembly and adjustment, or you can assemble it at home and just take it to the store for a tune-up. Really a lot of fun - and not a clownish folding bike, a real, solid bike!

GPS watches are another great gift. Garmin's Forerunner (models 201, 305) is a great way to keep track of workouts, time your interval work, test new routes, and find your way back to the start. Still a bit bulky, it does fit on like a wristwatch. This gadget has a bit of a learning curve, and the buttons only take the display options in one direction, so it takes a bit of experimentation to get in the garmin groove, but it is a great help for the advanced athlete - or the easily lost.

Another convenient exercise toy that may be just the motivation someone needs - the JumpSnap jumprope without the tangles! Enter the code "20instr" on the checkout page, along with "Jean Binkovitz" in the following field, and get a free e-training session from Bink's Gym!

Now to the oldies-but-goodies:

Don't know what to get the fitness buff? Some suggestions: a stability (or Swiss) ball - 65 cm for the average man, 55 cm for women - allows comfortable seating with knees at about 90 degrees; Nordic walking poles (see the previous post); for nano owners, the nano-Nike system; energy bars; hats and gloves; music or a subscription to a music service - I suggest emusic because they do not restrict the number of devices where you house the music, so you can have it on your ipod and not worry that you may later want it somewhere else and be restricted - once it's downloaded, you can also always download it again at no additional charge! Magazines make great gifts - try Walk Magazine.

Ironically, I do NOT suggest a gift certificate for training sessions unless you KNOW the recipient wants that - 'tis the season to preserve harmony at home! For those who know the recipient will love a training gift certificate, visit Bink's Gym - it's the perfect last-minute gift!

More Good News About Coffee!

2007-04-05T07:57:00.000-04:00

Caffeine has been shown to be an effective ergogenic aid, but new evidence suggests it may also help with post-workout soreness. A WebMD article explains the latest research. If you are a person who tolerates caffeine well, you might consider a cup of coffee (two were used in the cited study) a little before your workout. If coffee's not your thing, try drinking a cup a half hour before your next moderate-intensity aerobic event (non-competitive!) to see how you feel. Don't add it before a high-intensity workout or competition or high-risk activity until you know you tolerate it well. And, of course, don't use it if you have medical contraindications like palpitations, stomach or cardiac conditions.

TRX Training

2007-03-30T10:57:00.000-04:00

Bink's Gym now has a new tool for reaching peak performance. It's a simple system that lets clients use the angle of their body to customize workouts so they always give just the right stimulus for muscle development - whatever your phase of periodization. Strength, power, maintenance, this system does it all. And it weighs just a couple of pounds and folds up small enough to stow in a suitcase or briefcase. Train at the gym, at home, at work, while traveling. If you would like a custom TRX workout, email Jean@binksgym.com.

Abs Again!

2007-03-03T18:59:00.000-05:00

I have written about conditioning the core in earlier articles. This month, the Bink's Gym Features, available through the tools page or here includes an article in a series, Backstrong and Beltless. I sometimes use a blood pressure cuff to work with clients using a similar exercise plan. Another good ab workout involves sitting on a Swiss ball and drawing in the abs as if away froman imaginary rope around the waist - or use a real one! It's important to make sure the abdominal muscles are ready before moving to more aggressive exercises like throw-downs.

Low-Cost Fitness Plan

2007-03-02T11:18:00.000-05:00

Looking for a low-cost fitness plan that won't get boring and will continue to yield results? I suggest trying a toy-sharing plan with a friend. Divide up a list of fitness tools with each of you agreeing to purchase a new item every six months. Every three months, use a new tool for your workouts by either enjoying your new equipment, or sharing with your friend. This fitness exchange will provide a new stimulus for muscular and neural development and will keep things interesting - you can also share tips with your friend. As always, get physician clearance for any workout plan, get instruction in proper techniques, and stop and get medical attention if you feel injured or ill while exercising.

Here are some sample lists:

Inexepensive items:
8-lb dummbells
Use them for weighted lunges, squats, shoulder presses, bicels, tricep curls, abdominal exercises, deadlifts, and more. Use single or use the pair depending on the difficulty you need.
ey gain fitness. Once you have that base and coordination, adding a rope is a blast - and another convenient travel tool.
Soft balls
Excellent for coordination and grip strength, but best of all for self-massage!

Ready for a bigger commitment? try

-nordic walking poles: good for a walking workout. Special tips available for snow and ice. Eases joint stress and increases calorie burn.

-the trx system: Good for full-body strength and endurance and another good travel tool. The standing-position exercises are pretty accessible. Lower body exercises often require some base arm strength and a fair amount of coordination. The great thing about this tool is that you can adjust the resistance to make a great workout whatever your fitness level - and you can change it as you progress. It's also fun and very portable!

-the BOSU (both sides up - great for strength and aerobic work, ankle and knee stability, ab work - you name it. This is a half-stability ball you can stand on (in case you're not as coordinated as some surfers who can actually jump from stability ball to stability ball - not something I suggest!

a heart monitor: evaluate your aerobic activity and introduce some interval work. Some of these can work with your computer as well. Great for walking, running, bicycling, or for any workout.

A New Angle on Snow Shoveling: Great Workout!

2007-02-14T11:01:00.000-05:00

For those medically cleared for shoveling snow, it can be a great workout. Stop shoveling and seek medical advice, of course, if you experience pain or feel ill while shoveling:

1. Warm up first - try 3-5 minutes of shallow squats with arm swings, lunges, and jumping jacks.

2. Dress in layers.

3. Spray the shovel with a vegetable oil and choose a shovel comfortable for your size. To keep the load near the body, most women need a smaller shovel or need to "choke up" on the shovel.

4. Shovel for 15 minutes at a time, stretch (get on all fours, sit back on your heels, and teach forward along the floor to stretch your back, follow with leg, arm, and shoulder stretches) and rest and then return to shoveling. Frequent shoveling will keep the snow from packing, and frequent breaks will allow you to stay hydrated and to get the most out of the workout.

5. If a layer of ice coats the snow, break it first with a garden shovel.

6. Lift with your legs.

7. Stop to enjoy the beauty. Intervals can be good here as with other aerobic activity - try shoveling for 60 seconds, and then resting for 60 seconds.

Happy New Year!

2007-01-11T20:08:00.000-05:00

Happy New Year from the Binkovitz Family!
As you make your resolutions come alive, consider family activities: ski trips, walks, community walk/runs, local ice skating open skates, swim sessions, winter nature hikes, and indoor activities like dancing to those old albums from high school!

Stress Relief!

2007-01-04T18:54:00.000-05:00

It's cold (well, cool), and grey, and the days are short (but getting longer!). Who doesn't need some stress relief? If the day seems filled with tedium, you may benefit from some motivational materials - including podcasts and an email newsletter, "The Chain of Pain." It might be a good time to watch some episodes of the TV show, "The Office." Motivation is a big part of fitness - but laughter may be even better!

Grammy Time!

2007-01-04T18:52:00.000-05:00

As you get ready for the Grammy Awards, consider running movies. Find the latest news and a suggestion for a good running movie at runningmovies.com.

Time to Enjoy That Left-Over Chocolate!

2007-01-04T12:55:00.000-05:00

While holiday eating can add unwanted weight, it is also pleasurable - and may even have some benefits. If you're a fan of chocolate, consider the news about benefits for aging blood vessels. The theobromine in chocolate also acts in a manner similar to caffeine and may serve as an ergogenic aid as well! Of course, you have to consider chocolate in the context of your entire diet - including factoring in the fat and calories. If you're still game and you didn't score much chocolate over the holidays, try Daffin's Candies - an athlete brought me a sample - well, OK, more than a sample - and it is wonderful!

Did you resolve to eat more fruits & veggies?

2007-01-01T17:06:00.000-05:00

Love to eat? Does it seem that everything you like is less than nutritious? Veggies can be delicious - and make terrific comfort food - at home or out at a restaurant. Check out the veggie page of this fun blog (good restaurant info, too).

Heard the latest nutrition info? Yeah, raw, fresh vegetables are good for you, but now you can feel virtuous eating cooked carrots - recent research reveals that cooking makes the vitamins more bio-available. The salt in your cooking water can also reduce the osmotic flow of nutrients from the vegetable into the water (some people use the water, so they don't lose the nutrients).

NPR had a feature on nutrients in different plants - contemporary compared with heritage plants.

It's time to start thinking about CSA subscriptions, too. I used to have one at Far Corners farm, but they no longer offer that service. Let me know if you have CSA suggestions.

Get on the Treadmill!

2007-01-01T15:48:00.000-05:00

Treadmills are good supplements to outdoor running, but they give a very different experience, emphasizing hip flexors and de-emphasizing the backward push as the belt carries the leg back. It is also difficult to use for backward running. This group apparently didn't find that to be a problem. Take a look at this video.

The Arnold Classic is Coming!

2006-12-20T16:46:00.000-05:00

Bink's Gym clients are into all sorts of activities - including getting ready for the March 2007 Arnold Classic. See the event schedule and order tickets online. Then take those workouts up a notch and get ready to join in the fitness fun! For toning workout plans, call 614-418-1792 or email jean@binksgy.com.

Holiday Fitness Gifts

2006-12-17T19:17:00.000-05:00

Don't know what to get the fitness buff? Some suggestions: a stability (or Swiss) ball - 65 cm for the average man, 55 cm for women - allows comfortable seating with knees at about 90 degrees; Nordic walking poles (see the previous post); for nano owners, the new nano-Nike system; energy bars; hats and gloves; music or a subscription to a music service - I suggest emusic because they do not restrict the number of devices where you house the music, so you can have it on your ipod and not worry that you may later want it somewhere else and be restricted - once it's downloaded, you can also always download it again at no additional charge! Magazines make great gifts - try Walk Magazine.

Ironically, I do NOT suggest a gift certificate for training sessions unless you KNOW the recipient wants that - 'tis the season to preserve harmony at home! For those who know the recipient will love a training gift certificate, visit Bink's Gym - it's the perfect last-minute gift!

Nordic Walking Great for Winter Exercise!

2006-12-12T16:07:00.000-05:00

Looking for a good winter activity? Nordic walking (walking with poles) is perfect for Ohio winters. It gets you in shape for cross-country ski season (should we be lucky enough to have one in Ohio this year!) and it is perfect for slippery conditions because many pole manufacturers offer tip options for icy surfaces. I use Leki travel poles - a bit of a hassle if the adjustment comes loose, but generally great poles and easy to keep handy as they telescope for travel. Nordic walking gets your upper body into the workout without the hazards of holding weight and the added stress that weights bring to your joints. It's a great sport for people with achy knees and feet, and it can improve your walking posture, lessening back fatigue as well.

Select poles differently than you would for Nordic skiing - the poles for walking are shorter, reaching the ground with your elbow at 45 degrees and forearms parallel to the ground - you want to extend the poles behind you, not to reach far forward and pull, so your highest pressure is in the backward swing. See your physician before beginning any new activity and visit this Nordic Walking Blog to see how this sport can energize you! ready for a free trial of Nordic walking? Call me (614-418-1792) or email (Trainer@Binksgym.com) to get information about scheduling your trial in the New Albany area.