How To Get Better Results From Your Workout

How to get BETTER results from your workout. Here are some of our favorite tips to help you get better results in less time: 

Keep Yourself Motivated

Keep yourself motivated by keeping track of your progress. As we make progress we often forget how far we have come especially if we don’t keep track of where we began. For instance, write down the number of reps you can complete with a given weight or how many minutes of cardio you could do in the beginning. Also write down how often you are really exercising and what you are doing. Keeping a diary will not only show you how far you have come since starting your workout but will also provide valuable information if you’re not really making the progress you want. Often we think we are working out more often then we really are, so the diary “keeps us honest”. Mo

Work Out During the Workday

Get in some extra workout time during the workday. If you sit all day at work, it is difficult to make up for that that with just a few workouts a week. Try to work more activity into ALL areas of your life. Take the stairs whenever possible or take a walk at lunchtime. Just adding some extra regular activity will boost your metabolism and burn some extra calories.

Take Rest Days

Take rest days between weight workouts. Without sufficient rest, your muscles will not recover and rebuild. So make sure that you plan for a rest day in between your weight routines. This will help your muscles grow stronger and also help to prevent overuse injuries. Use the “days off” for and extra walk or bike ride.

Focus On Your Form

Focus on your form at all times. It is easy to become distracted when working out… but proper form is key. Using proper form allows you to target individual muscles and while also preventing injury. Think about the muscles you are working and pay close attention that you are using proper form. Distractions such as talking to a friend or watching TV while on a treadmill means you are less likely to watch your form and get the most out of each exercise. If you prefer to chat or watch TV while exercising be sure to stop and recheck your form regularly.

Get Enough Sleep

Be sure you are getting enough sleep. Sleep is an important factor in your overall health and weight management. Lack of sleep stresses the body and will increase your levels of Cortisol which can hinder your fat loss. Sleep is also essential to muscle recovery so that you can build muscle tissue. Most adults require 7-8 hours of sleep a night, so be sure you are getting proper rest between your workouts.

No Snack Sabotage

Don’t sabotage your workout with excess “pre and post workout snacks”. You do need proper nutrition to fuel your workout but be careful that you are not exceeding the calories you burn in your workout with extra workout snacks. If you do prefer to eat a snack pre and post workout, just remember it should be considered in your overall daily food consumption. Most “fitness supplements” such as powders, gels, and bars are created for endurance athletes and are not appropriate for light to moderate exercise . In most cases your overall diet is adequate to fuel your workout but if you are more sensitive to changes in your blood sugar then listen to your body and be sure to time your food so that you don’t feel overly tired during your workout. 

Incorporate these tips into your overall fitness plan and you WILL see results!

It's not about having the time... It's about making the time.

#MotivationMonday

www.TheDoctorsWorkout.com

Are you looking for an easy way to make a BIG change in your health and weight… then look no further.

Are you looking for an easy way to make a BIG change in your health and weight?

Then look no further!

Simply replacing some of your refined grain consumption with whole grains can do just that!! Whole grains are a healthy necessity in every diet, important whether you are young or old, man or women. 

Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While the benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily. The bottom line: every whole grain in your diet helps! When you think about it, what could be easier then replacing refined pasta with a whole grain variety… or replacing ½ of the flour in a dish with whole wheat flour? When you start thinking this way, you will be amazed at how easy it is. I’ve always loved pasta and portion control was a constant struggle but finding a whole grain pasta I loved, meant I was able to control my portions better, feel fuller and eat less.

Many of us are increasingly aware that fruits and vegetables contain disease-fighting phytochemicals and antioxidants, but did you know that whole grains are often an even better source of these key nutrients. Moreover, whole grains have some valuable antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin E, magnesium, iron and fiber!

Studies show the health benefits of whole grains include:

• Better weight management! 
• stroke risk reduced 30-36% 
• type 2 diabetes risk reduced 21-30% 
• heart disease risk reduced 25-28% 
• reduced risk of asthma 
• healthier carotid arteries 
• reduction of inflammatory disease risk 
• lower risk of colorectal cancer 
• healthier blood pressure levels 
• less gum disease and tooth loss 

Are you convinced… so now what?

You can easily add whole grains to your meals using favorite recipes you've always enjoyed and just making some small edits. Try some of the following:

• Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes. 
• Replace one third of the flour in a recipe with quick oats or old-fashioned oats. 
• Add half a cup of cooked bulgur, wild rice, or barley to bread stuffing. 
• Add half a cup of cooked wheat or rye berries, wild rice, brown rice or barley to your favorite canned or home-made soup. 
• Add three-quarters of a cup of uncooked oats (instead of bread crumbs) for each pound of ground beef or turkey when you make meatballs, burgers or meatloaf. 
• Replace white rice with brown rice, quinoa or bulgur when making fried rice or burrito bowls. 
• Enjoy whole grain salads like my Chicken, Cranberry and Bulgur Salad or Quinoa with Tuna 
• Make one meal a week a meatless option and incorporate whole grains. The whole grains help to “fill you up” and keep you full since you are removing the fat and protein often provided by the meat. Look for my Whole Grain Penne with Eggplant Sauce recipe. 

Believe it or not, getting 3 servings of whole grains per day is easier than you think!

The 2010 Dietary Guidelines for Americans, indicates a serving of whole grain is defined as any of the following:

• 1/2 cup cooked brown rice or other cooked grain 
• 1/2 cup cooked 100% whole-grain pasta 
• 1/2 cup cooked hot cereal, such as oatmeal 
• 1 ounce uncooked whole grain pasta, brown rice or other grain 
• 1 slice 100% whole grain bread 
• 1 very small (1 oz.) 100% whole grain muffin 
• 1 cup 100% whole grain ready-to-eat cereal 

Make the commitment today to replace refined grains with whole grains. Once you try it, you won’t go back! For more ideas for cooking with whole grains visit: www.inthekitchenwithanne.com

How to be more active at any age or any size.

Older adults and overweight individuals can face special challenges in trying to be physically active. You may not be able to bend or move in the same way that other people can. Simple exercises may prove to be difficult or uncomfortable. If you are overweight, it may even be hard to find proper clothes and equipment for exercising. You may also feel self-conscious being active around other people. Facing these challenges is hard, but it can be done!

Starting with activities such as swimming or exercising while seated will put less stress on your joints because your legs are not supporting the weight of your body. If your feet or joints hurt when you stand, starting with these non-weight-bearing activities may be best for you. You can also ask your doctor for help in coming up with a physical activity plan that's right for you.

Remember that physical activity does not have to be hard to be good for you. Anything that gets you moving around, even for only a few minutes a day, is a healthy start to getting more fit. If you commit to being physically active on a daily basis, your body will thank you because it can make a big difference to your health. Even light to moderate activity will lower your risk of getting many diseases. And as your intensity increases you will lose weight and get stronger, and you'll get even more health benefits! Pledge to start today with just 10 minutes of physical activity and add 5 minutes per day every two weeks until you reach a total of 150 minutes per week. Before you know it you will start see the changes in how you feel and look!

Start a new family tradition this holiday... The Turkey Trot

Thanksgiving is right around the corner. So while you are planning your guest lists and favorite recipes think about adding a new tradition. 

This year, make Thanksgiving something more than a day of sitting and watching football and gobbling down turkey. Think about celebrating this holiday by also enjoying healthy activities with family and friends. In fact, there are so many “Turkey Trot” races on Thanksgiving Day that it is now one of the biggest running days of the year.

Virtually every major city offers road races that you can walk or run. Many are family friendly and have elements for participants of all ages and fitness levels. However if a structured race isn’t your thing... simply plan a time to gather your loved ones and get outside. Walk in the woods or walk through the neighborhood. The fresh air and the activity after the “big feast” will make everyone feel better.

Considering that a traditional Thanksgiving dinner packs as much as 4,000 calories, starting a tradition of running or walking with your friends and family on what’s affectionately known as Turkey Day is good for you and will inspire those that you love to do the same. So get the family together this Thanksgiving and take a walk, run, or participate in your local Turkey Trot and you’ll get the greatest reward of all—a lifetime of memories and new holiday tradition.

For a list of races near you go to: http://www.runningintheusa.com/Race/Default.aspx and pick the state you are in for race near you.

Watch Those Liquid Calories

You are what you eat and DRINK. 

When managing your weight…. It’s not just what you eat but also what you drink in the form of liquid calories. 

Soda is essentially sugar water, which packs a caloric punch. Diet soda, though clocking zero calories, also tallies zero nutritional value and has been linked to weight control issues. Smoothies and fruit juice, though healthier than soda, pack about the same number of calories. Alcohol of course is high in calories with no nutritional value and should be one of your “cheat treats” rather than part of your regular diet. With the exception of one glass of heart-healthy dry red wine daily. If you are looking for the healthiest choice, reach for water. Eight glasses are recommended per day, but if you hate drinking plain water, mix it up with water flavored with fresh fruit or try a flavored seltzer. Still need some variety?? Then here are some of my favorites:

1. Green Tea

Helps reduce your risk of osteoporosis, cancer, heart disease, and cavities. Green tea contains a rich concentration natural antioxidants that may protect cells from carcinogens and inhibit tumor growth by helping to neutralize free radicals in the body. The tea's antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. It also boasts 0 Calories.

2. Cranberry Juice with Seltzer

Helps prevent gum disease and supports urinary tract health. Research suggests that the same antibacterial properties present in cranberry juice that fight off urinary tract infections may also protect against periodontal disease. Experts theorize that a component of the juice called nondialysable material (NDM) inhibits bacteria from sticking to the gums. Many nutritionists are wary of fruit juices because of their sugar content, so limit your intake. Also, make sure the label says 100 percent juice, not 'juice drink' or 'cocktail. I like to mix 4 ounces of pure Cranberry juice with 4 ounces of calorie free seltzer and a twist of lime. Calories are only 70 for 8 ounces.

3. One Percent Low Fat Milk

Curbs cravings and helps protect against osteoporosis. Because it has all of the components of a healthy meal: carbohydrates, protein, and a little fat -- you absorb it slowly and stay full longer. It also stabilizes blood sugar, so you're less susceptible to cravings. Milk is an ideal source of calcium, because it also contains vitamin D, which is needed for maximum calcium absorption. It may also help your body stop storing fat. In a recent study, women who consumed three to four servings of low-fat dairy foods, like milk, lost nearly twice as much weight as those who took in lower amounts. Calories are 120 for 8 ounces.

4. Hot Chocolate

Shown to improve mood and may help protect against heart disease. Chocolate increases the production of the neurotransmitter serotonin, which is responsible for regulating mood. Cocoa is also rich in plant based antioxidants that may protect cells against oxidative damage that can lower HDL (good) cholesterol levels, possibly putting you at higher risk for a heart attack. Calories 115 for one packet in water.

5. Low-Sodium Tomato Juice

May protect against numerous cancers as processed tomato products are the richest source of the antioxidant lycopene. Lycopene has been associated with a reduced risk of lung and stomach cancer, as well as pancreatic, colorectal, esophageal, oral, breast, and cervical cancers. It also appears to protect the lungs and heart against oxidative damage, helping to ward off cardiovascular disease. Calories are 30 for 6 ounces.

Remember 

“Count” the calories you drink when you are watching your weight. Commit your daily calorie intake to nutrient dense food and liquids that will provide you the needed nutrients and the help to fill you up and curb cravings. In addition, research has also shown that people who eliminate 100 calories a day in the form of “liquid” calories versus decreased 100 food calories, lost more weight over time. You may also find you feel “less” deprived cutting out a calorie-laden drink more than eliminating 100 calories from a meal, which may lead to further success!

Commit to be MDFit!

Wouldn’t you LOVE to get in the best shape of your life with a workout you can stick with?

The Doctor's Workout is a safe, effective, and balanced exercise program that will transform your life! You can look and feel ten years younger... Just commit to be MDFit!

www.TheDoctorsWorkout.com

The MDFitness Cookbook!

Don't forget - You can get the MDFitness Cookbook FREE eBook with your purchase of The Doctor's Workout DVD!

Here at MDfitness, we encourage overall health from a combination of regular exercise and a nutritious diet. Healthy nutrition starts with learning new ways to eat, such as adding more fresh fruits, vegetables, and whole grains, while cutting back on foods that have excess fat, salt, and sugar. A change to healthier eating also includes learning about balance, variety, and moderation. These are the basic principals of the MDfitness Cookbook. Our recipes are devised to introduce you to new foods and techniques to promote healthy nutrition.

The MDFitness Cookbook is available for download at www.TheDoctorsWorkout.com!

MD Fitness Tip~ Red Meat

 Are there benefits of eating red meat as part of a healthy diet?


Yes, red meat has a place in a healthy diet as long as you choose the right cuts of beef. Some options are eye of the round roast and steak, round steak, sirloin steak, sirloin tip roast and 95 percent ground meat all offer healthy options. Adding one or two servings of lean red meat to your weekly diet will supply your body with many vital nutrients.

A 3-4 oz. serving of red meat supplies about half the protein an average adult needs in a daily diet. The protein you get from red meat contains the amino acids necessary to build muscle and repair tissue. Muscle mass is essential because it gives you the ability to be physically active and it also produces enzymes and hormones that help prevent illness. Protein has also been linked to weight loss, since it satisfies hunger and keeps you satisfied for hours following your meal.


Lean red meat also supplies a good amount of iron, in a form of iron more easily absorbed than the iron in plant-based foods. Adding red meat to your diet one or two times a week can help you consume the amount of iron your body needs for your red blood cells to transport enough oxygen to all the other parts of your body.


Another benefit of adding lean red meat to your diet is that it supplies a good dose of zinc. You need zinc from foods because it helps build muscle mass, strengthens your immune system and helps promote a healthy brain.


In addition, lean red meat is a natural source of many B vitamins. Eating foods that contain naturally occurring B vitamins is important because it helps promote a healthy body. Lean red meat contains B-12 for a healthy nervous system and B-6 for a strong immune system. Red meat also contains niacin, another B vitamin that aids in digestion, as well as riboflavin for healthy skin and eyes.


Look for lean cuts of meat and enjoy in 3-4 ounce servings, 1-2 times a week as part of a well-balanced healthy diet.

Motivational Monday

Your health is just like your life...  You get out of it what you put into it!

The Harvest Market chain and Sully’s Superette partner with MD Fitness

Harvest Market and Sully’s Superette are teaming up with the experts and creator’s of MD Fitness~ The Doctor’s Workout to help you achieve your fitness and nutrition goals!

We know that better health and weight management happen only when real changes are made. Your fitness program and diet plan must go hand in hand. You can’t focus on one without the other if you want meaningful results that are long-lasting. That is why MDFitness, Harvest Market, and Sully’s have teamed up to bring you food, recipes, health, nutrition, and fitness tips that will support and help motivate you in achieving your weight and fitness goals! Look for our helpful tips and recipes each week, provided to you in circulars and in-store, located at our Fitness sections, and on the web at www.thedoctorsworkout.com! Be sure to pick up all the ingredients you need for making delicious and healthy recipes for you and your family while shopping at either of our partners' great markets!

National Eating Healthy Day

Happy National Eating Healthy Day! To learn more about why eating healthy is so important and how YOU can start eating healthier today, visit: http://mdfitnesshealthwatch.blogspot.com/2013/11/national-eating-healthy-day.html

November is Diabetes Awareness Month... What you need to know!

To learn more about Diabetes and what you can do to prevent Type 2 Diabetes, visit: http://mdfitnesshealthwatch.blogspot.com/2013/11/november-is-diabetes-awareness-month.html

Portion Control

A key element to losing weight and keeping it off is practicing portion control. You can eat the healthiest food in the world, but if you are taking in too many calories, you will not be able to manage your weight. I’ve often wondered if restaurants would ever consider “downsizing” meals on request instead of super-sizing everything. Seriously, do any of us need a 3,000 calorie meal? Wouldn’t we be healthier and happier if we could go out to a tasty and enjoyable meal out without total excess?? Well until that time, I guess we all have to use some strategies to control what and how much we eat. Here are some tips for keeping your portions in check to effectively lose weight and keep it off:

1. Avoid leaving food in sight

Eating meals family style can make it much easier to reach for second helpings. If they are not accessible, you are much less likely to help yourself to seconds. Leave the serving dishes in the kitchen, and fix yourself one serving. Let it settle for 15- 20 minutes so that you acquire the feeling of being full. Also, put away those “candy dishes” and don’t leave them lying in plain sight.

2. Meat on the side

Avoid making meat the main course of your meal. Load up your plate with healthy grains and vegetables instead, and have meat or a meat-based side dish. This way you will feel full faster and pack your diet with more vitamins and nutrients. Remember a meat serving should be limited to 3-4 ounces. An easy tip is to keep it to the size of the palm of your hand.

3. Buffets are no bargain

All you can eat buffets may seem like a bargain but they will wreak havoc with your weight management. It is nearly impossible to practice portion control in an "all-you-can-eat" situation. If you've ever left a buffet feeling sick, just think about how you felt the next time you're tempted to overindulge. Even when in a restaurant that offers the “bargain” of an all you can eat buffet, I opt to order a standard item from the menu. I save myself hundreds of calories (if not more) and I am not tempted to over eat!

By practicing these tips on a regular basis, you can help to regulate your portion control and maintain a healthy diet long term.

You can learn more at: http://www.cdc.gov/nutrition/index.html

MDFitness Tip

Healthy eating starts with your shopping cart. Learn which foods to grab that’ll keep you on track towards better health. One of our primary principals is to:

Eat More Fruits and Vegetables

We love carbs as much as the next person and a juicy steak is hard to beat. But research shows that eating a rainbow of fruits and veggies provides countless benefits, including protection against cancer, heart disease, and the effects of aging! SO we strive to load up on fruits and veggies as a principle of a great diet!

Ultimately, the FDA recommends a total of nine to thirteen servings of fruits and vegetables daily. That really is not as difficult as it seems since a serving size is only a ½ cup for most fruits and veggies. However, if that still seems daunting, rather than fixate on a specific amount, make sure to have just one vegetable or fruit with each meal. Whether that means adding a banana to your morning cereal or putting tomato and lettuce on your lunch time turkey sandwich, it's an easy way to get your veggies in without keeping a tally sheet. At dinner we practice the 50 percent rule: we aim to have half of our plate covered in veggies. Not only will this help you get your nutrition fix in, but you'll also likely shed some weight. Each bite of vegetable has 3 to 4 times fewer calories than any other bite of food on your plate. In addition the fiber in the veggies will fill you up FAST.

Delayed Onset Muscle Soreness

Delayed Onset Muscle Soreness - What can you do about it?

To find out, visit:  http://mdfitnesshealthwatch.blogspot.com/2013/10/delayed-onset-muscle-soreness.html

Look for MDfitness at your favorite local stores!

You can find The Doctor's Workout at one of our newest retail locations. While you're there, be sure to check out all their other unique products.


All Elements Healing Revolution - Main St. Concord, NH
www.allelementshealing.com

Bedford Fields - Route 101 Bedford, NH
www.bedfordfields.com

Calico Cat Medical Scrubs and Supply - 7 Colby Ct, Suite 4, Bedford, NH

Howe’s Pharmacy - Main St. Goffstown, NH
www.howespharmacy.com

Just Natural Products - South River Rd. Bedford, NH
www.justnaturalproducts.com

Ken Jones Ski Mart - Kaye St. Manchester, NH
www.kenjonesskimart.com

Prescription Center - N. Main St. Concord, NH
www.prescription-center.com


Thank you to all our retail partners!

Breast Cancer and Exercise

To learn more visit: http://mdfitnesshealthwatch.blogspot.com/2013/10/breast-cancer-and-exercise.html

Twelve Easy Ways to Improve Your Health

To learn more visit: http://mdfitnesshealthwatch.blogspot.com/2013/10/twelve-easy-ways-to-improve-your-health_9.html

We're Looking for Success Stories for Our Next TV Commercial!

Do you need the motivation to get in shape for good? How about getting in front of a television camera? The Doctor's Workout is your plan for success, and we're looking for success stories for our next TV commercial. Enter today with our appearance form, and get ready to be our next success story!

Please visit: http://www.thedoctorsworkout.com/appearance.html

Saturday September 28, 2013 is FAMILY HEALTH AND FITNESS DAY~ So what are you planning to do this weekend?

Sharing physical activities as a family isn't just a good way to get your heart pumping and burn calories. It's also a great way to build family bonds. When you play tag, toss a baseball, or take a hike, you're creating memories your child will treasure someday.

You know it's important for everyone in your family to get plenty of physical activity. But the lure of television and comfy chair can be overwhelming. Think about ways to make fitness FUN so that you are motivated to do something other than sit and watch a movie this weekend. 

1. Make it a (friendly) competition

Some kids and adults are inspired by the chance to compete. Turn the backyard into an obstacle course. OR who in your clan can take the most steps in a day or do the most sit ups? You might be surprised! Keep in mind this is a FRIENDLY competition and the point is to have fun and encourage everyone to participate. 

 
2. Try something NEW

As a family, choose a new sport and learn it together. Biking or Martial Arts or horseback riding are especially well-suited to varying ages and skill levels. Or teach each other your favorite fitness activities. Kids love to reverse roles and be the teacher. Let them teach you something they learned in school in physical education class. Set aside a family workout time two or three times a week and take turns taking the lead! 

3. Do it for a good cause

Especially if your family has been personally affected by some issue, a run, walk, or even a car wash that benefits a beloved charity can provide just the inspiration you need for some family physical activity. Plus, you can't beat the extra “feel-good” message you're sharing with your kids.

The goal of Family Health & Fitness Day is to emphasize the importance and fun of regular physical activity and to encourage families of all ages to take advantage of the many health and fitness programs opportunities that are all around us. Good habits start at home…Family Health & Fitness Day is the perfect time to develop your families fitness plan.

How to Combat Seasonal Weight Gain

The days are a little cooler, the leaves are beginning to show their brilliant colors, it’s Autumn in New England, my favorite time of the year. It’s time for football games and the World Series. Halloween is just around the corner and before long it will be the holidays with Thanksgiving dinner and Christmas treats. What’s not to love about this time of year? It’s the extra 5 lbs. of weight gain, that’s what’s not to love! Come New Year’s, it’s resolution time, the time to get rid of the extra weight. 

So what is behind this seasonal phenomenon? Some people blame it on darkness, some on cold, and others on SAD (Seasonal Affective Disorder). Seasonal changes have been demonstrated in levels of Melatonin, Serotonin, Tryptophan, and Vitamin D all of which may play a role in tilting the balance of “calories in” over “calories out” - the driving force behind weight gain. Whatever the underlying causes, the end result is less exercise and more food consumption - especially carbohydrates. Cookies, cakes, and pies are loaded with carbohydrates, so is alcohol. Tired of having to loosen your belt? So am I. So this year, let’s try something different. Let’s not gain those extra lbs.

Here are five easy ways to prevent seasonal weight gain:

1. Let’s talk about food. We know carbohydrates lead to obesity and in the fall we seem to crave them more and there are plenty more of them around than at other times of the year. So try to eat more protein, whole grains, fruits, and vegetables especially early in the day. A healthy breakfast will keep you satisfied all morning and help prevent weight gain. For an afternoon snack, try an apple, they are in season this time of year and they are both healthy and delicious. If pasta is calling you for dinner, try a whole grain brand such as Barilla Plus and make a sauce with more olive oil and less sugar.
2. Exercise or lack thereof is perhaps the biggest cause of seasonal weight gain and therefore the solution. When you get out of work and it is cold and dark all you want to do is snuggle up with a blanket and some comfort food but you can resist this if you are proactive and establish a routine. Just insert 30-40 minutes at least 3 times a week to strength training and fill in the rest with some cardio and problem solved. Strength training increases muscle mass, which bumps up the metabolism and burns more calories. 
3. Change your routine to burn more calories. Try taking a fast walk at lunch that will get you outside and exposed to more sunlight. Use the stairs instead of the elevator. Park your car on the far side of the mall parking lot. Go for a stroll after dinner. Every little bit counts. Remember, an extra 100 calories burned or saved each day will result in 10 lbs. of weight loss in a year. 
4. Let’s talk about alcohol. A glass or two of wine, especially red wine is considered healthy but after that it just piles on the calories. If you normally drink two glasses a day try to nurse one glass longer. That will give you that 100 calories all by itself. When you are tailgating or attending a holiday party, have a glass of water in between cocktails. It will help you to pace yourself. 
5. Embrace the outdoors. There is so much to do in spite of the cold and the dark. Bundle yourself up and head for the hills and mountains. Hiking, skiing, and snowshoeing will invigorate you and burn calories. Most ski areas now have night skiing under the lights or buy a headlight and off you go. Find someone you care about to join you. There is nothing more romantic than a moonlit walk on freshly fallen snow. 

Try these five tips and you will be amazed at how great you look and feel. Remember, the choice is yours: get heavy or get healthy!

Beginner's Guide to Working Out

To learn more visit: http://eatandbefit.com/beginners-guide-working/

6 Reasons to Lift Weights NOW!

To learn more visit: http://mdfitnesshealthwatch.blogspot.com/2013/09/6-reasons-to-lift-weights-now.html

Muscle Memory- Truth or Fiction?

To learn more visit: http://www.youtube.com/watch?v=gqYioFZuHHo

Congratulations to Diana Nyad

Congratulations to Diana Nyad for becoming the first person to swim from Cuba to Florida without the help of a shark cage! She is right when she said, “I have three messages. One is, we should never, ever give up. Two is, you're never too old to chase your dream. Three is, it looks like a solitary sport, but it is a team.”

To learn more about her triumphant swim, visit: http://www.usatoday.com/story/sports/2013/09/02/diana-nyad-cuba-florida-swim/2754645/

Is skipping breakfast killing you?

Remember your mother telling you not to skip breakfast? Mine did. It turns out that she was right. In fact, recent evidence shows that people who skip breakfast have a 27% higher risk of heart attack or dying from cardiovascular disease. How can that be you may ask? It probably comes down to the effect of breakfast on how the body functions - also known as metabolism. In short, eating a good breakfast jump starts your metabolism while stabilizing blood sugar. This lowers the risk for obesity, diabetes, and heart disease. There is also evidence that eating breakfast has a positive effect on the mind, improving cognitive skills, memory, and mood.

One recent study involved overweight women who were all put on a 1400 calorie diet with half of the women being told to make breakfast the larger meal and half to make it the smallest meal.² The group that made breakfast the larger meal lost an average of 20 lbs compared to the other group who lost an average of 8 lbs. This group also lost twice the waist circumference and showed a greater improvement in blood cholesterol, glucose, and triglyceride levels, despite consuming the same total number of calories. 

In spite of some of the recent theories that propose breakfast is not so important, I believe it is clear that breakfast is an important meal, it is equally clear that some foods are better than others and some are downright unhealthy. Remember, the food should be high in protein and nutrients and low in sugar and refined carbohydrates. The term glycemic index is often used to describe the relative effect of the food on insulin and resulting blood sugar. The calorie amount is also important especially if they are what are called “empty calories” - meaning that there are little or no nutrients to offset the calories.

The most healthy breakfast foods include: 

• Oatmeal
• Eggs
• Coffee
• Non-fat greek yogurt
• Peanut butter
• Low fat cottage cheese
• Low sugar whole grain cereal
• Whole grain bread
• Fruit ( especially grapefruit, blueberries, strawberries, and bananas) 

These foods offer protein, vitamins, minerals, and antioxidants with little or no sugar.

On the unhealthy side are foods high in sugar and refined carbohydrates. 

The most unhealthy breakfast foods to avoid:

• Donuts
• Pastries
• Sugared cereal
• Bagels
• Sausage
• Biscuits
• Pancakes
• Flavored non-dairy creamers 

These high glycemic index foods cause spikes in insulin and glucose that can lead to obesity, diabetes, and heart disease. 

As you can see, there are many popular food items in both the healthy and unhealthy groups. The key is to eat breakfast regularly and stick to foods in the healthy category. This will lessen your urge to snack during the morning and lower the total calories consumed during the day. More importantly, you might just live longer. 



1. Journal: Circulation; 
Prospective Study of Breakfast Eating and Incident Coronary Heart Disease in a Cohort of Male US Health Professionals
Leah E. Cahill, PhD; Stephanie E. Chiuve, ScD; Rania A. Mekary, PhD; Majken K. Jensen, PhD; Alan J. Flint, MD, DrPh; Frank B. Hu, MD, PhD; Eric B. Rimm, ScD

2. Journal: The Journal of Obesity
High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women
Daniela Jakubowicz, Maayan Barnea, Julio Wainstein, Oren Froy

MDfitness is Looking for Future Success Stories

We’re looking for future success stories for our next commercial! There is no more powerful way to communicate the benefits of The Doctor’s Workout than with testimonials from people like you! Even if you haven’t started the program, now is the time to make a commitment to your health. Are you looking to transform your life or know someone who is? 

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Exercise Tips for Beginners

Remember, the only workout you will ever regret is the one you talked yourself out of.

To learn more visit: http://www.youtube.com/watch?v=LDkeTJBN3a0

Is Physical Fitness Inherited?

New Study shows physical fitness is an inherited trait…. So if you won’t exercise for yourself, will you do it for your future kids?

A recent study in Sweden titled A Six Months Exercise Intervention Influences the Genome-wide DNA Methylation Pattern in Human Adipose Tissue has shed some light on this almost science-fiction like concept. It is all part of an area in biology called Epigenetics. Epigenetics is the study of how genes are expressed. It tries to explain why identical twins become less identical as they grow up. They are born with exactly identical DNA down to the last gene but how those genes function will depend on several factors including diet, environment, and behavior such as smoking. Remember, every type of tissue has all of the bodies genes imbedded in its cells but something has to tell it to be a bone cell or a nerve cell or a blond hair as opposed to a brown hair. Certain periods of life such as puberty or pregnancy also result in changes in how the genes are expressed. Think of it like the Genes are the computer hardware and the Epigenome is the software that tells the computer what to do. Methylation is the mechanism of one way the gene function or expression can be altered. Scientist believe this is how some cancers are created and there is now a whole new area of cancer research based on altering the epigenome of the cancer cell rather than killing it. What is even more fascinating is that there is evidence that not only are genes passed on to offspring but also some epigenes as well. In other words not only are you what you eat but your children and grandchildren are also what you eat. And now comes a study that shows that exercise can dramatically change the epigenome in fat cells particularly parts of the cells that have to do with obesity and Type II diabetes. While it was already well known that exercise has a beneficial effect on these two health problems, now they are gaining insight into how it occurs on a molecular level. And that brings me back to my original statement. Based on what we know about Epigenetics it may well be possible that the beneficial changes that occur with exercise can be passed on to our children and grandchildren. And those changes can occur in as little as six months. So if you won’t do it for yourself, do it for your kids.

http://www.plosgenetics.org/article/info:doi/10.1371/journal.pgen.1003572

http://well.blogs.nytimes.com/2013/07/31/how-exercise-changes-fat-and-muscle-cells/?_r=0

http://www.evolutionnews.org/2013/08/are_our_genes_a075111.html

http://www.pbs.org/wgbh/nova/body/epigenetics.html

Rev up your Metabolism… After age 40… We need all the help we can get!

For most of us, our metabolism slows steadily after age 40. In addition, how fast your body burns calories depends on several factors such as gender and genetics. Yeah, let’s face it guys to tend to burn more calories than women even at rest. We can’t do anything about our age, gender or genes but we can boost our metabolism with some healthy tips. 

To learn more visit: http://mdfitnessrecipes.blogspot.com/2013/08/rev-up-your-metabolism-after-age-40-we.html

The Startling Truth About Energy Drinks

Are energy drinks harmful or helpful? 

To learn more visit: http://www.youtube.com/watch?v=gYVeE33CWx0

Health is All Around Us

For more tips go to: http://www.mdfitnesshealthwatch.blogspot.com/2013/07/health-is-all-around-us.html

The Sneaky Facts About Snacks

The U.S. Department of Agriculture released new standards for nutrition in the schools this week. Titled “Smart Snacks in School” the goal is to provide healthier snack options in the vending machines at our schools.

The real problem is childhood obesity affects at least 17% of school children today and is increasing like a runaway train. “Little Johnny” is no longer little, he has become “Big Johnny” seemingly overnight.

Childhood obesity develops into adult obesity with all of the associated problems such as cardiovascular disease and diabetes. The time to solve the problem is before it becomes a problem and that means helping children develop better eating habits that are both tasty and nutritious.

If you look at the most popular vending machine snacks, they include Snickers, Peanut M&Ms, Cheetos, Doritos, Twix, Pop Tarts, and of course the always popular potato chips. While these treats rank high on the tasty scale they are loaded with the three biggest contributors to early health problems, namely, sugar, fat, and salt.

The sneaky part about these ingredients is that the more you eat, the more you want. But don’t be fooled by snacks that claim to be healthy but in fact aren’t what they seem. Take granola bars for instance. If you dissect them out, you often find a high percentage of processed carbohydrates, and very little fiber. Between the dried fruit and the honey used to hold it all together, they have as many sugar calories as there are in a Twix bar. But the good news is that taste buds can be trained to be satisfied by snacks that are truly healthy such as nuts, whole grain chips such as Sun Chips, Fig Newtons, Baked Chips, Pretzels, and yes even Popcorn without the trans-fat. The changes won’t happen overnight, but if we all try just a little bit each day to encourage our children and grandchildren to make better snack choices, we will be helping them to become healthier happier adults.

http://www.wmur.com/news/health/New-rules-require-better-school-snacks/-/9857712/20735792/-/9msao6z/-/index.html

NO pain NO gain, what does it really mean?

Have you seen Dr. Kleeman’s House Calls yet? These short, educational videos review the latest health trends from a Doctor's perspective.

This week's featured video is, "NO pain NO gain, what does it really mean?" There are many theories about pain and exercise - some say STOP if you have any pain, while others subscribe to the “no pain, no gain” theory. Dr. Kleeman, what's your advice?

https://www.youtube.com/watch?feature=player_embedded&v=HVDTs_vbQsM

The Wolverine Workout and Other Extreme Workout Programs

It seems every day there is an actor or celebrity getting “ripped” with a new extreme workout. First Jake Gyllenhaal and now Hugh Jackman are highlighted as results of these extreme workouts. So I guess you have to ask yourself: Am I trying to star in the next blockbuster movie or am I just trying to create a better quality of life? Out of interest, I decided to look into the Wolverine workout to see what made it so different from other workouts. What I found was a program that had some marked similarities to “the doctor’s workout” with a few important differences.

First the similarities:

1. Both workouts include a warm-up session with some cardio 
2. Both use fundamental training principals with core strengthening 
3. Both compound and isolation exercises are emphasized 
4. Many of the exercises are the same such as squats, dead lifts, and presses 
5. Weights are lifted slowly and to fatigue 

Now the differences:

1. Longer sessions (1 – 1 1/2 hours vs. 40 minutes) 
2. Heavier weights 
3. Sessions are split between muscle groups using “Super sets” 
4. The exercises are mixed up changing angle, tempo, weight, time, and rest 
5. Hugh uses a very expensive trainer 
6. Dietary supplements are probably employed 

If you take away the hype and the glamour, basically you see more similarities than differences especially in the basic principles of the two workouts. An important difference is that “the doctor’s workout” is designed for real people living real lives not movie stars living fantasy lives. You won’t end up with a six-pack of abs but you will have more strength, better balance, greater endurance, and overall a better quality of life. And best of all, you won’t have to kill yourself to keep it going.

Vacation Workout Ideas

Exercising doesn’t usually make it on the itinerary during vacation, but remember, there are plenty of fun, family-centered activities that you can do on your vacation that will keep you on track. 

1. Take a daily beach walk. Walking in the sand is more challenging than walking on pavement. Try to go for at least a half an hour. You’ll get in some cardio and enjoy the scenery at the same time. 
2. Go for a hike. There are trails and mountains all over the country with a range of difficulty levels. You’ll feel great at the end and spend quality family time while you’re working up a sweat. Take a dip in the pool to cool off after! 
3. Rent bikes. Take an afternoon to ride bikes around town or bike to and from dinner instead of driving. You won’t feel guilty indulging in dessert! 
4. Bring your MDfitness DVD with you! Take just 40 minutes out of your day and get a great workout.

Want to get a FREE copy of The Doctor’s Workout?

Want to get a FREE copy of The Doctor’s Workout? Well, here is your chance! Sign up for a free subscription to the MDfitness Health Watch to be entered to win. Don’t delay, the winner will be selected on July 29th!

http://visitor.r20.constantcontact.com/d.jsp?llr=bdpz7kmab&p=oi&m=1112762268769&sit=hrjroxvhb

Thank you Virginia’s ABC13

Thank you Virginia’s ABC13 for covering the launch of MDfitness, The Doctor’s Workout! 

http://www.wset.com/story/22576133/tom-kleeman-md-launches-mdfitness-the-doctors-workout

Summer Outdoor Workout

Summer is the perfect time to move your workout outside. All of the exercises from Mdfitness can be performed in your backyard so you can enjoy the sunshine and fresh air. However, here are a few tips to remember as you savor the beautiful summer weather:

Wear sunscreen: Although the sun feels great on your skin and Vitamin D is essential for our bodies, the sun can cause wrinkles, sun spots, and skin cancer. Be sure to wear at least SPF 30 even on cloudy days.

Keep hydrated: Hydration is key every day, but especially when you are sweating more from the heat outside. Try to avoid sugary drinks and stick to water.

Wear bug spray: Mosquito bites are annoying and itchy, but they can also be very dangerous. Mosquitos can carry West Nile Virus, which causes inflammation of the brain, and can be fatal in some patients. Use bug spray, or work out in a screened-in room.

Thank you New Orleans’ Fox8

Thank you New Orleans’ Fox8 for covering the launch of MDfitness, The Doctor’s Workout!

http://www.fox8live.com/story/22576133/tom-kleeman-md-launches-mdfitness-the-doctors-workout

40 Minutes A Day

http://www.thedoctorsworkout.com/

Happy Fourth of July!

We know that you’re busy with your Fourth of July plans but that doesn’t mean you need to stress about over-indulging and regretting your food choices. 

We have some easy tips to remember to help you maintain your health and fitness goals:

• If you’re attending a BBQ or cookout, you can bring your own healthy dish to share with your friends and family. This will prevent you from being forced to eat an unhealthy option. Check out some of the “Cheat Treat” recipes we have pinned on our Pinterest page: http://pinterest.com/doctorsworkout/cheat-treats/.
• Another tip is to think before you drink! Stick to wine or beer and try to stay away from the margaritas that are loaded with calories. Remember to pace yourself and drink plenty of water!

Win a FREE Copy of MDfitness, The Doctor’s Workout

Sign up today for your free subscription of our Health Watch blog and one lucky fan will be entered to win a FREE copy of MDfitness, The Doctor’s Workout. Just visit http://www.thedoctorsworkout.com/ and submit your email for your chance to win!

Thank you New York’s News10

Thank you New York’s News10 for covering the launch of MDfitness, The Doctor’s Workout!

http://www.news10.com/story/22576133/tom-kleeman-md-launches-mdfitness-the-doctors-workout

The 8 Rules of Happiness

MDfitness Pinterest Account

Do you have a Pinterest account? Here at MDfitness, we are frequently adding more boards to our account like Fitfluential quotes, Cheat Treat ideas and great gear to wear during your workouts. If you haven’t visited our Pinterest account, make sure to check it out today!

http://pinterest.com/doctorsworkout/boards/

Worth It

Traveling

Traveling doesn’t have to curtail your workout routine. Today we decided to take advantage of being in NYC to walk in Central park for a daily dose of exercise. We came upon the stairs at Bethesda Terrace, and thought why not burn some extra calories? Walking burns about 5 calories a minute ( average 150lb person) but stair climbing even at a slow pace will double that burning 10 calories a minute. When you’re in NYC and around all that great food and don’t have your DVD with you, you need all the extra help you can get! Take advantage of getting outside and enjoying your environment even if it isn’t your normal workout routine. Send us your vacation workouts so we can share them.

MD fitness and the New Hampshire Food Bank

Many of us are worried about counting calories and maintaining a healthy weight but there are thousands of people that are going without any food at all. In response to a recent story on WMUR concerning a severe food shortage at the New Hampshire Food Bank, MD fitness is donating 1000 meals for New Hampshire residents who are going without food. MD Fitness also pledges to donate half the proceeds of DVD sales June 13-June 20,2013 to benefit the New Hampshire Food Bank. Join us in helping this important cause!

http://www.wmur.com/news/nh-news/nh-food-bank-in-desperate-need-of-donations/-/9857858/20537524/-/13eplm4/-/index.html

Father's Day

There are 4 days left until Fathers day! This year why not give your dad the gift of fitness? MD Fitness, The Doctors workout will help insure Dads health and many lasting memories. Regular workouts with MD Fitness is the secret to my being able to keep up with my 20 something daughters!

Dear Dr. Kleeman: Since you are a Doctor, I don’t really need to get an OK from my own Doctor to do this program, right?

There is an important difference between being a doctor and being your doctor. As a doctor I have designed this program around sound medical facts and research. You know it has been demonstrated that exercise can be effective as part of the treatment for cardiovascular disease, hypertension, and diabetes, however, there may be situations where these conditions are out of control and could put you at risk if you over exert yourself. Your own doctor knows the important facts about your health, the medications you take, any surgery you may have had or injuries incurred, all of which may affect what type of exercise program is best for you. If you have a heart condition, you may need some special tests before you get the go-ahead to begin this type of exercise program. You may need to have your blood pressure monitored or check your blood sugar regularly. If you have lung disease you may have some restrictions on how much exertion you can tolerate. Talk to your doctor about this program and maybe give him a copy of the exercises so he or she can advise you appropriately. You will find a prescription with a list of the exercises on our website www.thedoctorsworkout.com.

Remember, if you have questions concerning exercise, health, or life in general, the doctor is in. Just email me at housecalls@thedoctorsworkout.com and I will try to add them to house calls. And as always stay happy, stay healthy, and stay fit.

Fun and Effective

The Doctor's Workout is a fun and effective method to improve your fitness quickly and keep you in shape. Here’s a breakdown of what to expect from each level! Level 1: For beginners and to familiarize yourself with our program. Level 2: Our next step, for those who have comfortable mastered Level 1. Level 3: Graduating to Level 3 will keep you fit and transformed! 

MDfitness House Calls

Have you heard about MDfitness House Calls? We have created an opportunity to come into your home and answer your health or fitness questions. We review the latest medical research and translate it into real English. You will find answers to frequently asked questions or you can feel free to email questions of your own. Remember, the goal of MDfitness House Calls is not to treat you, but rather to inform you.

Weights, a mat, and a little space

Did you know that all you need to complete all three levels of MDfitness is a pair of weights, a mat, and a little space? Remember, we're not bulking up here, but the weights you choose should be comfortably challenging while maintaining proper form.