Soda Pop and Video Games Adding to Childhood Obesity

If you’re a teenager and trying to lose weight, where do you go for advice?

Soda pop, video games and teenage obesityReportedly, 75% of obese teenagers are trying to lose weight, but when their methods were analyzed by researchers, it was found that certain habits and behaviors are holding them back.

These findings come from a study out of Philadelphia, where 14% of high-school students are overweight. This analysis from the Philadelphia Youth Risk Behavioral Survey, looked at about 44,000 high-schoolers to determine what kind of efforts are being made to help with weight loss and what kind of behaviors are lingering that prevent them reaching their goals.

Such behaviors as smoking, regular exercise, video game playing and the consumption of junk food were all taken into account.

Sadly, the obese weight group of female teenagers were also more likely to be smokers and even though most of these females were committed to 60 minutes of aerobic activity a day, their subsequent consumption of soda pop was standing in their way of success.

You need to exercise for 30 minutes of cardio to burn one soda pop.

Their male counterparts were less likely to exercise on a daily basis, giving up aerobic activity for video games – an average of three hours a day is spent on playing video games.

“From a health education standpoint, finding out that three-quarters of students who are obese want to lose weight is exactly what we want,” said lead researcher Clare Lenhart. “But the behavior they’re engaging in is puzzling; it’s counterproductive to what they’re trying to do.”

The researchers believe there is a lack of education amongst these teens and there needs to be a better system for raising awareness to help break bad habits causing weight gain.

“For example, among the girls who are exercising, they may not realize that one soda could undo that 30-minute walk they just took.”

Health-care providers can also do a better job at evaluating teen health with more accurate follow-up questions about their activity levels and nutritional habits.

“If a child is going to their pediatrician, and he asks them if they’re losing weight, an appropriate follow-up question might be, ‘How are you doing that?'” said Lenhart. “It could help guide those teens to more productive weight loss activities.”


Temple University. “Overweight teens want to lose weight, going about it the wrong way.”ScienceDaily, 1 Nov. 2011. Web. 5 Dec. 2011.

Beach Body Boot Camp

It’s never too late to get into shape. With this weekly workout regimen, you can fast track your fitness goals and get that body beach-ready in no time.

Beach Body Boot CampTo get the full benefit out of this weekly routine, make sure you’re eating a healthy diet full of fresh, wholesome, low-fat, low-carb foods and that you supplement your diet with a whey protein to help with recovery and muscle repair.


AM – Power Yoga (Bikram) 90 min class

PM – Lower Body Training

  • Heavy Plié Squats
  • Squats with Arnold Press
  • Seated Calf Press
  • V-Ups
  • Hanging Straight Leg Lifts
  • Mountain Climbers
  • Single Leg Dumbbell Dead lifts

All exercises should be performed for 3 sets, 12-15 reps, with 60% max of load.

Monday – Upper Body (Front)

  • Swiss Ball Alternating Chest Press
  • Seated Machine Chest Press
  • Alternating Reverse Lunges with Military Press
  • Lying Reverse Crunches
  • Cable Curls with Rope
  • Standing Cable Crunches with Rope
  • Push-Ups to failure

All exercises are to be performed in order for 3 sets, 12-15 reps at 65% of 1 rep max (1RM), followed by 30 minutes of Elliptical trainer for active recovery.


AM – 1-hour Spin Class

PM – 15 minutes of Yoga poses focused on deep tissue stretching

Wednesday – Upper Body (Back)

  • Seated Machine Cable Rows with T-Bar
  • Cable Rope Triceps Extensions
  • Wide Stance Stiff Leg Dead Lifts with Dumbbells
  • Cable Rope Dead Lift (pronated grip) with Row
  • Flat Bench Triceps Push-Ups with Feet On Medicine Ball
  • Seated Rear Delt Bent Over Fly

All exercises should be performed for 2 sets to failure at 70% of 1RM, followed by 20 minutes of power walking (4.2 and above on speed setting) on treadmill with 6 incline for active recovery.


AM – 1-hour Cardio Kickboxing

PM – Lower Body Training

  • Medicine Ball Planks with Straight Leg Lifts
  • Lying Medicine Ball Sit-Ups to Lateral Raise
  • Kneeling Donkey Kicks to Heavy Plié Squats
  • Single Leg Calf Press
  • Plié Jump Squats
  • Single Leg Dumbbell Heel Raises
  • Walking Lunges with Dumbbells

All exercise should be performed with light weights for 3 sets and 20 reps, followed by 20 minutes of Stairmaster for active recovery.


AM – 1-hour Treadmill for Steady State Jog

PM – 15 minutes of Yoga poses focused on deep tissue stretching


REST and ONE cheat food.

Originally published @ FITLODE.COM

Free Running

Free running is something that evolved out of Parkour and was created by Sébastien Foucan out of a need for self-expression and creativity – something that Parkour lacks, he feels.

Free Running Founder Sebastian FoucanFree running follows a different philosophy and is an expression of clearing all obstacles in your path. It’s about being free in towns and cities that contain you.

Foucan believes that Free Running is something we used to do instinctively as hunters and gatherers and in essence, we were all born to do.

Foucan first started practicing free running in his hometown in France with his friends after school. Bored and uninspired, they started playing games, chasing each other, jumping and scaling buildings, imagining themselves as Ninjas and slowly Free Running hatched and is now an international movement of self-expression.

Foucan has since appeared in many movies like Casino Royale, music videos like Madonna’s 2005 single Jump and TV commercials for Nike and Toyota and has gone on to design a shoe specifically for Free Running. For more information, check out his website at

This sport embraces Parkour and takes it one step further with moves taken from Parkour, Capoeira, acrobatics and tricking. To get started, most people start off in the gym, perfecting their jumps, landings and falls before they hit the concrete streets of the city. Check out the first video for an idea of what kind of circuit you can set up for yourself to practice.

A couple of documentaries out of the UK have profiled Foucan and Free Running called Jump London and Jump Britain, which are well worth checking out. See below and enjoy.

Free Running in the gym:

The first British Free Running documentary, Jump London:

The second British Free Running documentary, Jump Britain:

Music to Sweat By

VIDEO: This week I’m bringing you some Moloko, an Anglo-Irish electronic/pop/Trip Hop duo styled through the DJ musings of Fragma – just in case you’re not feeling loco enough.

This remix has great rhythm and a beat that could cater to steady-state cardio or any kind of weight training or calisthenics.

One caution though, if you’re trying to look macho in the gym, this tune may cause your hips to swing out of control!


Originally published @ FITLODE.COM

Core Strength Exercises for Swimmers

Building and maintaining a strong core is a must for any athlete. Man on the beach posing

A strong core aids in the strength of other muscle groups and extremities. This, of course, holds especially true for swimmers. A strong torso allows a swimmer to stabilize their motion and stroke patterns while in the water. Let’s take a look at some great exercises that will help build your core strength and are simple to perform.

Abdominal Crunch

Abdominal training is an obvious way to increase core strength. Some of the most common and fundamental abdominal workouts are great for increasing a swimmer’s performance. The first exercise mentioned will be the Abdominal Crunch. First start by lying down flat on your back. Then place your hands behind your head and raise both your head and your feet slightly off the ground. This will be your starting position. Then begin to move your upper body forward by crunching your abdominal muscles. While moving forward, pull your knees towards your core. You can also add a twisting variation to your crunch by implementing a quarter twist. This is achieved by touching your elbow with your opposite knee as you complete each crunch. Rotate the direction of the twist with each crunch you perform.

Abdominal Pike

Another simple abdominal exercise is the Abdominal Pike. Start by lying down flat on your back. Then extend your arms behind your head so that your fingertips are pointing in the opposite direction of your feet. During this full stretch position, lift both your arms and legs slightly off the ground. This will be the starting position. While keeping your arms and legs straight, raise them simultaneously until they are in a vertical position. Your legs and arms should be parallel with one another at the end position of this exercise. Perform 3–5 sets of both the Abdominal Crunch and Pike, execute each set until you reach exhaustion. Remember, you can exercise your abdominal muscles multiple times in a week, unlike most muscle groups.


Our third core exercise is a variation of a squat named the Jump-Squat-Jump. Start in a standing position, with your hands behind your head and knees slightly bent. Begin the exercise by jumping from that position. While doing so, make sure to spread your feet apart before you land. Upon landing, lower your body until you are in a squatting position. From a squatting position, jump up. While in the air, bring your feet back together. Repeat these steps from the beginning. You should perform 3-–5 sets, execute each set until exhaustion.

Medicine Ball Pass

An effective core exercise that can be performed with a partner is the Medicine Ball Pass. Start with both partners sitting back to back. The partner with the medicine ball in hand, will then twist and pass it to the other partner. The partner who just received the medicine ball, will then twist in the opposite direction and pass the medicine ball back. Make sure both partners are twisting simultaneously during this exercise. Continue this until one or both partners hits the point of exhaustion.

The Medicine Ball Pass can also be performed in a standing and kneeling position. Rotate between all three positions during your regimen. Again, perform 3–5 sets of this exercise.

Since all of these exercises mentioned will be using a light amount of weight or just your own body weight for resistance, you will be performing a higher number of reps during each set. By implementing all these exercises, you will be able to strengthen your core with minimal equipment, in almost any location.

Originally published @ FITLODE.COM