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     The Official eNewsletter of TODAY! Fitness

vol. 2014 issue 2



Energy and Fat Used During Recovery

After we finish exercising, our body still needs to burn more energy, primarily to help muscle cells recover and to replace lost glycogen.  This elevated metabolic rate is called excess postexercise oxygen consumption (EPOC), which appears to be greatest after high-intensity interval training (HIIT) than after longer-duration, lower-intensity exercise (Zuhl & Kravitz 2012).  EPOC is also notable after resistance training (Ormsbee et al. 2009), which disturbs the working muscle cells' homeostasis to a great degree, meaning that more energy is needed to restore the contracting muscle cells to preexercise levels.  EPOC stays particularly elevated for longer after eccentric exercise, as this activity creates a higher demand for cellular repair and protein synthesis (Hackney, Engels & Gretebeck 2008).  Many studies also show that fat-oxidation rates rise during EPOC (Achten & Jeukendrup 2004; Jamurtas et al. 2004; Ormsbee et al. 2009).  Comparitively, fatty-acid use during high-intensity bouts of exercise, such as HIIT and resistance training, may be lower than in moderate-intensity endurance training; however, high-intensity exercise and weight training may make up for this deficit with increased fatty-acid oxidation through EPOC.

ref. IDEA Fitness Journal, January 2014

There's an App for That


YOYOG (You Are Your Own Gym)

Bodyweight Training

For those of you that have known me for a while, you know what a big fan I am of bodyweight exercises and the ability to get a great workout without dropping a lot of money on equipment or gym memberships... no excuses!  I downloaded this app a few months ago and I have to say that I'm very impressed with the ease of use, collection of bodyweight exercises, and the well polished interface with video instruction.  Certainly a worthwhile grab that is available in both a FREE version as well as the FULL version which is currently available for $2.99 in the iTunes app store.  Most of the exercises have various progressions that make it usable for a wide range of fitness levels.  Great stuff!

No gym?  No time?  No Problem!  Over 200 exercises help you burn fat and build muscle to generate workouts as short as 2 minutes and require only floorspace.  Great for exercising anywhere!  Our 10-week fitness programs will improve your physique with no more than 36 minutes a day.


Let our app guide you through each workout.  Voice prompts and on screen video instruct you on exactly what to do.  This app is for everyone:  men, women, beginners, experts, busy professionals, travelers, athletes, functional fitness fans...



YAYOG means that you can't make excuses from lack of gym-memberships, free weights, or informercial contraptions. All of those items are poor substitutes for the world's most advanced fitness machine and the one thing you are never without: YOUR BODY.


YAYOG also means you can stop blaming your lack of fitness on time. If you have only two minutes, you have time to exercise! Don't worry about wasting time driving to and from the gym or waiting in line for machines. Armed with this app, you can generate quick full body workouts that range from 2 to 40 minutes.


Can't afford a personal trainer? With this app, Mark Lauren is your personal trainer! He has you covered with his 10 week programs designed to exercise each major muscle group while combining linear periodization and daily undulating periodization.


Based on the international best selling book of the same name, all the great exercises and workout programs you loved are now in a convenient mobile package that you can take with you anywhere!






Kettlebell Exercise of the Month!

Kettlebell Getup


Kettlebell Turkish Get-up emphasises load balance, shoulder mobility, and functional strength. Keep wrist stupporting kettlebell straight. Dumbbell can also be used. Exercise can also be started lying on floor with kettlebell off to side. Kettlebell can be picked up from floor while lying down with both hands and pressed up with one arm. The kettlebell may also be returned to floor with both hands at finish of exercise to protect joints.


Target:  Functional total body exercise with focus on shoulders, legs, butt and core (deltoids, quadriceps, gluteus maximus, rectus abdominus)

Raise or clean kettlebell over head with right arm. Stand with right arm fully extended vertically supporting kettlebell throughout movement. Extend left arm out out to side.

  1. Step back with left leg and kneel down as in downward phase of Overhead Rear Lunge.

  2. Lean to left side and place left hand on floor, well left of right foot.
  3. Shift weight onto left arm.
  4. Pull left leg forward between right leg and left arm.
  5. Sit with left leg extended outward onto floor and right leg bent upward.
  6. Extend right leg outward onto floor and gently lie down.
  1. Pull right shoulder toward hip slightly by contracting lats and obliques (decreases length of lever arm during situp).

  2. Sit up with assistance of left arm on floor to side.
  3. bend right leg so right foot is placed on floor close to hip while leaning on extended left arm.
  4. Pull left leg back between right leg and left arm and position forefoot and knee on floor behind right foot and left hand.
  5. Position torso upright.
  6. Stand up in original position as in upward phase of Overhead Rear Lunge.

Repeat with opposite side.

How Exercise Benefits Older Seniors

New research from the University of Navarra in Spain shows that exercise can have a significant positive impact on older seniors.

Scientists recruited 24 adults 91-96 and divided them into a nonexercise control group and a "multicomponent" exercise group.  The primary focus was to learn how exercise would impact "muscle power output, muscle mass, and muscle tissue attenuation; the risk of falls; and functional outcomes in frail nonagenarians."

At baseline, subjects completed several tests to measure their strength, power, balance and gait.  Sit-to-stand ability and injury rates were observed, as were lower-extremity muscle mass and muscle fat infiltration.

The exercise group met twice weekly for 12 weeks.  Training sessions consisted of "muscle power training" - participants performed 8-10 repetitions at 40%-60% of 1-repetition maximum-- along with balance and gait retraining.

By the end of the study, the exercise group participants had improved on all counts.

"The intervention group showed significantly improved [time-up-and-go] with single and dual tasks, rise from a chair and balance performance, and a reduced incidence of falls," the authors explained.  "In addition, the intervention group showed enhanced muscle power and strength.  Moreover, there were significant increases in the total and high-density muscle cross-sectional area in the intervention group."

The authors concluded that strength, power, balance and gait training should be recommended to older seniors as a means of improving health and reducing injury risk. 

ref. IDEA Fitness Journal, Jan 2014

It's Go Time!

I don't know about you, but I've been getting a workout lately shoveling all the snow that we've been getting in the northeast!  If it wasn't so cold outside, I might get creative with some snow workouts to keep things interesting!  I mean, this stuff can get pretty heavy! 

Providing that you maintain good form, shoveling itself with a good lift and turn can work your legs, shoulders, biceps and core!  How about making a snowman?... you basically create a few large balls (that resemble atlas stones), squat down and grab them so that you can use your legs and back to heave them up and stack them.  Throw a couple of the kids on a sled and pull that thing around for a while... you'll feel it! 

These snow activities work your muscles, and when you work your muscles, you consume more oxygen, breath heavier, and sweat.  Even though it is cold outside, be smart when you are out there doing this for an extended period of time and make sure that you are hydrating and taking care of yourself just as you would in a gym!  Let it snow, let it snow, let it snow J

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Exceed Your Potential!

Pete Mazzeo, CPT

"Without hard work, nothing grows but weeds." ~Gordon B. Hinckley

youtube of the month --> Ultimate Outdoor Gym
I have some serious gym envy with this outdoor setup!

P.S.  Since I can't root for the Giants this weekend, best of luck to big brother Peyton in the Superbowl!  It'd be nice to take home the win in little brother's house!  Go Broncos J | Personal Training | News | Tips & Tools | Fitness Stuff




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