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By smartworkoutmidtown, on May 3rd, 2012% It’s unfortunate, but all of us know at least one person that has been diagnosed with some form of cancer. The treatment, therapy and recovery when going through a form of cancer can be such a draining time both mentally and physically. Since we’ve been lucky to have guest Blogger, David Haas from the Mesothelioma Cancer Alliance join us for a post today, I’ll let him explain the new findings discussing the benefits of moderate physical activity for cancer patients:
 Changing Attitudes Regarding Exercise For Patients Undergoing Cancer Treatment
Doctors have often recommended that patients undergoing treatment for cancer minimize their physical activity and get plenty of bed rest, but recent evidence from UPenn has shown that moderate amounts of physical activity can offer significant benefits for cancer patients. In the past, it was thought that allowing the body to spend large amounts of time resting and recuperating would aid in the recovery process; however, it has now been shown that cancer patients can improve their chances of survival, their quality of life and their energy levels by engaging in moderate physical activity if they are capable.
Exercise for cancer patients should be moderate in intensity, and mirrors the guidelines normally set for healthy adults. Simply walking for thirty minutes a day for five days out of the week is enough to gain practically all of the benefits afforded by exercise. In addition, resistance training may also be useful for cancer patients. Cancer patients often experience weight fluctuations while undergoing treatment; cancers that are hormone based such as breast cancer often cause significant weight gain in the form of additional fat deposits while cancers that affect the integrity of the digestive system can cause weight loss due to the patient not having an appetite or not being able to absorb nutrients as efficiently as they are used to. In the former case, exercise can help prevent the fat gain by increasing the number burned by the patient’s body; in the latter case, exercise will help preserve lean muscle mass by actively engaging the patient’s muscle tissue during exercise. Regardless of the type of cancer, exercise can help to stabilize the patient’s weight and prevent unwanted fat gain or muscle loss.
Cancer patients, like anyone else, should take care to listen to their body while performing exercise. A medical professional can help guide patients on what type of exercise is suitable for them; for example, patients being treated for breast cancer who have had biopsies or lumpectomies performed may sustain injury from doing any exercises that work the upper body, as muscle tissue is often damaged by those surgeries. Experiencing aches and fatigue from performing exercise is usually not an issue, but any sort of sharp or stabbing pains indicate a more serious problem and patients should not perform exercise that is uncomfortable.
The data collected in clinical studies points to patients undergoing cancer treatment receiving a positive benefit from physical activity. It is likely that this will result in a shift in the treatment paradigm in oncology, with oncologists stressing the need for their patients to perform reasonable exercise at a frequency similar to healthy adults rather than suggesting that their patients remain sedentary and inactive.
By smartworkoutmidtown, on April 24th, 2012% 
Anybody seen those weird shoes with the toes?! On the subway, in the park, shopping in SOHO, in the restaurant, they are everywhere! This new craze in fitness footwear is growing exponentially. The real question is, are they practical, efficient, or just a fashion fad? Vibram 5 Fingers were created to simulate a barefoot running or fitness experience. These shoes come in a variety of styles, all geared towards a different fitness activity. The Bikila model for instance is specifically for running. They have a built up arch to prevent pronation, strategically places traction for heel and forefoot striking as well as antimicrobial agents in the fabric to prevent odor from all the places you may be running. Research as shown that the act of barefoot physical activity is a natural way of movement and should be embraced. On the other hand, medical research has found that with the aid of properly fit footwear, such as a stability running shoe, soccer cleats or even pointe shoe, one can enhance the effects of physical activity. Many have suggested that the Vibrams cause the increase of shin splints and back issues due to it’s inherent lack of support. One could argue that dancers dance barefoot or with a thin slipper and with proper training avoid injury. So it really boils down to your own personal decision. Take the risks, love the look or forgo the funny toes and stick to your trusty joggers. What do you think?
By smartworkoutmidtown, on April 10th, 2012% 
Haven’t we all admired our first ladies beautifully sculpted arms? You can bet Michelle Obama does quite a few tricep exercises! The triceps are muscles located in the back of the arm, and are responsible for flexing your elbows. This month we are featuring the Triceps as our Body part of the month, as we have had many clients coming in asking for “Michelle Obama arms.”
Here are a few quick and results oriented exercises you can do at home the gym or even at the office!
  Tricep Dips:
Place your hands on the edge of the seat of any sturdy chair. Walk your legs out until your torso is in a flat table top position. Bend at the elbows and “dip” down towards the ground and press up. 3 set of 10 repetitions once a day should be sufficient.
 
Overhead Tricep Press:
At the gym, you can always grab free weights or a kettle bell and launch into the standard tricep press as well. Arms extended straight up towards the ceiling behind the head. Bending at the elbows allow the weights to lower towards the ground and then press back up towards the ceiling.
Keep up with these simple exercises and you’ll be waving to your friends with confidence!
By smartworkoutmidtown, on March 30th, 2012% Do you feel like every time you go on a “diet” you are never satisfied? Always hungry and looking for the next snack or meal?
When weight loss is your main goal to starting or maintaining a healthy life, the Principle of Volumetrics or “Crowding Out” can be a useful tool to your success.
Studies have shown that most people will eat the same volume of food per day. The key to Voulmetrics is to take the volume that you are eating, and cut roughly 25% of the caloric value of it. To do this in a way where you will still be satisfied and full, here are some quick tips:
1.) Bulk up you meal.
Take your traditional meal of protein, veggies and healthy grains (like brown rice) and bulk up the amount of veggies, cut back slightly on the amount of grain and keep the protein to an appropriate portion of 3-4 oz.
Most vegetables like broccoli, bok choy, and dark greens have a lot of fiber and satiety value- so you’ll stay fuller longer.
2.) Portion Control is now QUALITY over QUANTITY.
Instead of saying, “Oh for 500 calories I can have chicken and french fries, it’s quick and easy. And this is the caloric value if you keep the portion size under control.” What about the QUALITY of those calories? Chicken is protein, but french fries are empty calories- no staying power to keep you full. Now, if you were to replace the french fries with a more QUALITY side item, like roasted baby potatoes with peppers, tomatoes, and a spinach salad, you would not only be eating LESS calories but you would actually be able to have a meal that gives you the amount of fiber you need to make it through to your next meal or snack.
3.) If done right you can have dessert!
What if someone told you you could have dessert every night and still lose weight? Obviously, you would know that it is about how you pick you foods and what you choose to eat. However, it doesn’t have to be boring.
I often tell people if you start with soup or a salad, you will eat a smaller main dish, and will have room (both physically and calorically) to eat a 100-150 calorie dessert. Who doesn’t want that?
The principle of Volumetrics or “Crowding Out” is far more than a “diet” to follow; it truly is a different way of looking at how you eat and planning your meals. In Smart Workout’s Weight Loss Program, we discuss way to be successful with the idea of Volumetrics and how you can benefit from it.
Happy Eating!
-Written by Sandi Partyka, CHC, Senior Fitness Assistant
By smartworkoutmidtown, on March 23rd, 2012% 
Stability balls are a great tool to incorporate into your workout. They can provide a challenge or be used as a modification to help proper form during an exercise. Either way, they are a toy that should be utilized!
Here are 3 great strength and toning exercises that can be done using a stability ball:
- Stability Ball Pushup- This is a great way to modify a pushup or make it more challenging on the core and chest. Lay down with your stomach or pelvis on the ball and place your hands below your shoulders when the body is fully extended. Bend and extend the elbows, as your upper body lowers and lifts. For a more challenging version, place the ball underneath the ankles or shins and try the pushup there!
- Pelvic Lift and Squeeze- Lying down on your back, place the stability ball inbetween your shins. Slowly squeeze in on the ball with the legs as you simultaneously lift your pelvis up off of the mat. Hold the elevated pelvis for 10 seconds and then relax down to the mat.
- Crunches-Lying down on your back on the stability ball with your shoulders slightly off of the top of the ball, slowly lift and lower your upper back off of the ball, while isolating the rest of your body. This exercise challenges the abdominals and core by allowing a larger range of motion, as well as the increased difficulty in stabilizing the ball beneath your body.
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Changing Attitudes Regarding Exercise For Patients Undergoing Cancer Treatment
