Tulsa Personal Training

Dec. 14, 2011

How Exercise Helps Fight off Colds… and other Cold-Fighting Tips

It’s that time of year when everyone is getting sick! We’ve all heard the household remedies for fighting off the common cold such as washing your hands frequently and consuming more vitamin C.

Well research has found that exercising regularly (4-5x/week for at least 20 minutes per day) decreases the chances of developing the common cold by 50%!

Exercise kicks in our body’s natural ‘fight or flight’ reflex which scientists believe this activates our immune system and increases our number of natural killer cells by as much as 50% to 300%! This makes our immune system much more efficient and helps attack and destroy viruses that cause colds.

How does this work exactly? Here are 4 ways-

1. Because your respiratory rate (breathing rate) increases, more bacteria and foreign particles are flushed from the lungs.
2. As your heart rate increases immune cells circulate through your body faster which helps you react to and fight off potential infections faster.
3. When you exercise your body temperature rises and many infectious agents cannot survive a shift in even a few degrees (which is why your body generates a fever to fight infection).
4. Sweating helps remove waste products which decreases the amount of infectious agents in your body.

On my recent FOX 23 guest fitness segment I brought with me my “secret weapon” on this topic: my wife, who not only helps me run Tulsa Fitness Systems but is also a pharmacist and “go-to-expert” on exercise and illness.

Here is the link to watch our recent FOX 23 fitness segment on “exercise and colds- what to do and what not to do”
http://www.fox23.com/mediacenter/local.aspx?videoid=3088215

And here are my top 3 cold-fighting tips

1. Exercise regularly
- Exercise has been shown to strengthen the immune system and lower the chances of getting a cold by 50%

2. Get more sleep
– A recent study published in the Archives of Internal Medicine found that people who lost just 2 to 8 percent of their total sleep time (about 10 to 40 minutes for an eight-hour sleeper) had nearly 4x the risk of getting sick compared with those who fell asleep quickly and slept soundly

3. De-stress
- All forms of stress wear down resistance to colds and wreak havoc on your body

And a big question I often get from clients is “should I workout when I’m sick?”

The rule of thumb for exercising while sick is called the above/below-the-neck rule. If your symptoms appear above the neck (runny nose, sneezing, sore throat), then yes, you should be fine working out just don’t push yourself quite as hard as normal until you’re fully recovered. Studies have shown that exercising at a moderate-intensity level does not intensify cold symptoms or compromise the immune system.

If your symptoms are below the neck (diarrhea, intense coughing, vomiting, fever), then it’s recommended you let your illness run its course before resuming exercise.

So follow these tips to help stay fit and feelin’ good this holiday season!
Clint

P.S. Be sure and watch our recent FOX 23 fitness segment where my wife and I discuss these tips along with a few others! Here is the link-
http://www.fox23.com/mediacenter/local.aspx?videoid=3088215

Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint has a Bachelors degree in Health & Exercise Science and a Masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association and a certified golf fitness expert through the Titleist Performance Institute.

Posted in Uncategorized by Clint | No Comments

Sep. 27, 2011

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It’s National Childhood Obesity Awareness Month… Here’s How to Help Keep Your Kids Fit & Healthy

More than 23 million children and teenagers in the U.S. are obese or overweight, a statistic that health and medical experts consider an epidemic. One in three children in America is already obese or overweight and that number is climbing.

Obese children have an 80% chance of becoming obese adults! That statistic is staggering to me! And as a result they are more at risk for health problems such as high blood pressure and cholesterol which are risk factors for heart disease, type 2 diabetes, stroke, cancer, asthma, and osteoarthritis. And they also have a much greater risk of social and psychological problems such as discrimination and poor self-esteem, which can continue into adulthood.

All this sounds like doom and gloom but the good news is that it’s entirely preventable! Childhood obesity is not based on genetics- it’s simply the result of eating too many calories and not getting enough physical activity. And it’s up to us adults to set good examples and encourage healthy habits.

These healthy habits begin at home- parents have enormous influence over their children’s lifestyles by the examples they set. I’ve got a 4-yr old daughter myself so I know what it’s like being a parent and making sure we’re leading our children in the right direction and being good role models.

On my recent FOX 23 fitness segment a few days ago I discussed these childhood obesity problems and how to best go about preventing them from happening to our kids.

Here is the link to watch the segment-

http://www.fox23.com/mediacenter/local.aspx?videoid=2847489

And here are 5 tips to help keep your children healthy-

1. Be your child’s role model.

If you want your child to have a healthy lifestyle, they must see you doing the same. You can’t tell your child to exercise and eat healthy if you aren’t exercising and eating healthy. If you don’t like preparing healthy meals and eating vegetables, how can you expect your child to like healthy meals and vegetables? The old adage, “practice what you preach”, holds true in this case. You’ll be much more able to help your child eat healthier and lead a more active lifestyle if you are doing it too!

2. Encourage healthy eating habits.

Some examples include vegetables, fruits, whole-grain products, lean meats, poultry, fish, lentils, and beans. Limit sugar-sweetened beverages and soda. Eat meals together- having family meals together helps adolescents eat more fruits, vegetables, and fiber and fewer fatty foods and soft drinks. Offer treats in moderation and on special occasions such as birthday parties, holidays, amusement park trips, and other infrequent occurrences or celebrations.

3. Reduce sedentary time.

In addition to encouraging physical activity, help children avoid too much sedentary time. Although quiet time for reading and homework is fine, limit the time your children watch television, play video games, or surf the web to no more than 2 hours per day. Studies have found a direct correlation between the number of hours of television that children watch and their risk of obesity. Video games and computer usage contribute to the problem as well.

4. Make exercise FUNctional- encourage them to participate in sports and other activities.

Does your child like playing a particular sport or do they enjoy doing some activity? Find out what your child likes doing. Some children enjoy sports, while others would rather do things such as hiking, walking, bicycling, etc. Encourage your child to participate in the sport or do more of the activity they like. Sneak in exercise! If you make working out into a game or play time, kids will be more interested. Dancing, playing ball, family walks, I spy, riding bikes, skipping, crawling, playing tag, and jumping are all good examples. Some examples for older kids are playing sports, jumping rope, playing outside games, relay races, or running obstacle courses.

5. Schedule outdoor play dates with your child.

Most children get bored and sluggish if they are left alone and don’t have other kids to play with. Schedule play dates with your children to get everyone active and spend some quality family time together while being productive.

Be sure and watch my recent FOX 23 fitness segment where I discussed all these tips and gave some other good examples!

Here is the link to the video-

http://www.fox23.com/mediacenter/local.aspx?videoid=2847489

To a healthy and happy family!

Clint

Posted in Expert Advice, Fitness, Healthy Restaurant Reviews, Kid's Fitness, Nutrition Tips & Strategies by Clint | No Comments

Sep. 5, 2011

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The Anti-Crunch 6-Pack Abs Solution

Let’s face it- everyone wants a flat, rock-hard, sexy midsection. But no amount of crunches or sit-ups seems to get the job done.

For years now we’ve been conditioned to think that the best way to work your abs is by doing crunches and sit-ups. All the research now shows that these are actually the worst exercises to do for your abs!!

On my recent FOX 23 fitness segment a few days ago I explained my revolutionary anti-crunch approach to achieving six-pack abs, a strong rock-solid core, and how to bulletproof your back from injury. This is a must-see video!

Here is the link to watch it-
http://www.fox23.com/mediacenter/local.aspx?videoid=2808257

The scientific term for your “six-pack” muscles is rectus abdominis and their true function is to prevent hyperextension, not to flex forward such as what happens during a sit-up or crunch.

Doing any type of spinal flexion like crunches or sit ups is harmful to your low back because it compresses the disks in your spine and places devastating loads on the disks in your lower back. So anyone looking to blow out their lower back would probably just want to keep doing crunches and sit-ups!

It’s also now been found that your rectus abdominis (6-pack muscles) are only actually working up to a 30* angle, meaning if you do a sit-up or crunch your abs are only working for 30* of the entire 90* movement then your hip flexors kick in and actually do most of the work during the exercise.

And I don’t think any of us are really trying to build up our hip flexors!

When it comes to results-getting ab training we want to focus first on anti-extension stabilization exercises that really work the deep abdominal muscles and our entire core.

Our abs are made up of several different muscle groups all going different directions and therefore need to be worked with different exercises and worked in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational).

Be sure and watch my recent FOX 23 fitness segment where I explain why to never do crunches or sit-ups and I have my client and fitness model Sheila with me as we demonstrate some cutting-edge 21st century ab training exercises that you can get started on immediately!

Here is the link-
http://www.fox23.com/mediacenter/local.aspx?videoid=2808257

We had a blast doing this segment so be sure and check it out and always feel free to contact me with any questions or comments!

Committed to your success,

Clint

P.S. Stay tuned for a big announcement I’ve got coming soon that’s a follow-up to this fitness segment and blog post. This’ll be revolutionary and you’ll definitely want to know about it!

P.P.S. And hopefully this is not the type of 6-Pack Abs you are trying to obtain:)

Posted in Boot Camp in Tulsa, Fitness, Group Fitness Training, Health Club in Tulsa, Personal Trainer in Tulsa, Uncategorized, Weight Loss Strategies by Clint | No Comments

Aug. 24, 2011

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Tulsa Personal Trainer Reveals 3 Tips to Fight the “Freshman 15″

When it comes to weight gain we’ve all heard warnings about the dreaded “freshman 15.” But is it true that students really pack on 15 pounds during their first year at school? Recent studies show that most students do gain an average of 3 to 10 pounds during their first 2 years of college, with most of this occurring during the first semester of freshman year.

This weight gain phenomenon can be seen not only in college students, but is also common in high school and middle school aged students as well.

This common weight gain is related to lifestyle changes, new environment, added stress, different schedule, change in eating patterns, and less time for exercise among other things.

Here is the link to my recent FOX 23 fitness segment where I explain these 3 tips and discuss why students may experience this weight gain. Here is the link-
http://www.fox23.com/mediacenter/local.aspx?videoId=2767071&navCatId=19874

It’s good to know there are several things you can do to combat this weight gain phenomenon. And these tips can apply to anyone, not just students.

TIP #1- Make an eating plan:

ALWAYS eat a balanced breakfast- studies show those who eat a solid, balanced breakfast eat less throughout the day and are more fit. Be careful with carbs! Lay off the processed junk food with no nutritional value and lots of calories. Be a flexible eater- allot yourself 1 or 2 “reward meals” per week where you can enjoy your favorite indulgences in MODERATION, which is the key. Don’t emotionally eat- make sure you’re actually hungry and you’re not over-consuming calories throughout the day. Lay off the booze!

TIP #2- Do quick, high intense, full-body workouts 3-4x per week:

Lots of people either don’t exercise at all or if they do they go to one extreme! Don’t waste your time doing nothing but endless hours of slow-go cardio or spending 1-2 hours in the gym lifting weights for one single body part. Those training methods for overall fitness and fat loss are so old and out-dated they’ve got dust on em’!

Do high-intense, full body metabolic strength circuits for 20-45 minutes for 3-4x week. These types of workouts are time efficient, effective, and scientifically proven to burn 9x more body fat than ordinary exercise… and can elevate metabolism for up to 24-48 hours following the workout.

TIP #3- How to build your own low-cost dorm room/home gym:

Items (less than $100):
- Dumbbells- can find on Craigslist or seconded handed store for cheap ($20-$50)
-Resistance Bands- very versatile and durable,20-$40, can get them here- http://www.1shoppingcart.com/app/?af=1061336
- Medicine Ball- great for core/ab work and low-impact power exercises, any sporting goods store
- Jump Rope- sporting goods store for a few bucks
- Bodyweight- tons of exercises and it’s FREE!

Committed to your success,

Clint

P.S. Be sure and watch this quick video when I was just on FOX23 Daybreak discussing these 3 tips and showing you the dorm room/home gym set up-
http://www.fox23.com/mediacenter/local.aspx?videoId=2767071&navCatId=19874

P.P.S. If you need help with motivation, accountability, or anything fitness or nutrition related feel free to contact me by emailing at clint@tulsafitnesssystems.com or calling my direct line which is 918-296-7418 and I’d be happy to schedule a complimentary consultation to discuss your health and fitness goals.

Posted in Boot Camp in Tulsa, Expert Advice, Fitness, Group Fitness Training, Health Club in Tulsa, Mind & Motivations, Personal Trainer in Tulsa, Uncategorized by Clint | No Comments

Aug. 8, 2011

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“5-Minute Bikini Booty Solution”

J.Lo, Kim Kardashian, Beyonce,… everyone is starting to realize that having a nicely developed backside and some curves is nowadays considered sexy and attractive!

And believe it or not the glutes (your butt muscles) play an active role in our overall health. They function in hip extension and help to make up our posterior core playing a major role in stability and support of the hips and low back. It’s very important for these muscles to be strong and developed… beyond just the vanity aspect which is also a nice added benefit!

Is your butt strong, tight and firm… or soft and saggy? Well with a little hard work and choosing the correct exercises, a strong, firm, sexy butt may not be that far off!

The answer to your quest for the best butt exercises isn’t in some fancy machine or butt blaster gizmos on late-night infomercials. In fact, most of your best butt exercises are simply done with bodyweight or free weights.

Here is my favorite 5-minute 5-exercise bikini booty workout

1. Sumo Squat- can be progressed to sumo jump squats

2. Deadlift- can be progressed into weighted swings

3. 3-Way Lunge Matrix-

4. Step Ups (stairs)-

5. Lying Hip Extension (Bridge)-

And if you missed my fitness segment this past Thursday morning on FOX23 DayBreak here is the link to the video clip where I explain and we go through my “5-minute bikini booty solution” exercises. Doing this fitness segment was a blast so you gotta check it out! Here is the link-

http://www.fox23.com/mediacenter/local.aspx?videoid=2724734

For these 5 exercises you could do a bodyweight complex circuit performing each exercise for 30 seconds then going immediately into the next exercise with no rest, completing 2 full rounds of all 5 exercises in about 5 minutes. This should be performed 3x per week and you’ll soon have a tighter, firmer butt you’ll be proud of!

Committed to your success,

Clint

P.S. If you need help with motivation, accountability, or anything fitness or nutrition related feel free to contact me by emailing at clint@tulsafitnesssystems.com or calling my direct line which is 918-296-7418 and I’d be happy to schedule a complimentary consultation to discuss your health and fitness goals.

Posted in Boot Camp in Tulsa, Expert Advice, Expert Interviews, Fitness, Group Fitness Training, Health Club in Tulsa, Mind & Motivations, Nutrition Tips & Strategies, Personal Trainer in Tulsa, Weight Loss Strategies by Clint | No Comments

Jul. 24, 2011

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Tulsa Personal Trainer Shares 5 Tips to Help “Beat the Heat” When Exercising this Summer

I’m sure you’re very aware that it’s been a little hot outside lately… and doesn’t seem to be getting any cooler anytime real soon!

So if this is how it’s gonna be here this summer we might as well try and get used to it for another month or two and not let it hold us back from doing what we’d normally do. And this includes exercising and getting outdoors and being active!

You do however need to take a few precautions, be smart, and be safe. And certainly know and understand the warning signs of heat exhaustion, which can become deadly if not treated properly.

Here are 5 tips to help you “beat the heat” while still staying active this summer-

1. Stay hydrated- Drink water before, during, and after exercising in the heat and be aware of signs of dehydration which include cramping, fatique, and dizziness. Aim to drink 4-6 oz of water every 20 minutes you’re exercising.

2. Ease into it and don’t overdo it- Acclimate yourself to the hotter weather and don’t push it quite as hard as you normally would. Increased core body temperature also increases your heart rate more so than the normal response to exercise. So pay close attention to your heart rate when exercising in extreme heat.

3. Dress appropriate- Wear lightweight, comfortable, light colored clothing which helps reflect the suns heat. Also a hat and sunscreen with at least SPF15 are a good idea.

4. Workout early or late in the day- Avoid exercising outside during the hottest part of the day which is between 11:00- 4:00 PM. Early morning is best.

5. Listen to your body and know the signs of heat exhaustion- These signs include heavy sweating, vomiting, dizziness, nausea, weakness, headache, rapid heartbeat. Immediately stop exercising if any of these occur and sit down somewhere in the shade where it’s cooler. Sip water and apply a wet cloth over your head if possible. Seek medical attention if needed.

If not treated properly heat exhaustion can lead to heat stroke which can be deadly! The signs for heat stroke are warm dry skin with no sweating, shallow breathing, confusion and loss of alertness. If you or someone you’re with is having these symptoms get help and seek medical attention immediately.

This severe heat we’re having is not something to be taken lightly- especially if you’re not acclimated to being out in it. And I know practices are starting up for youth sports so if you’re a parent reading this be aware of these warning signs above and make sure the coaches are as well.

You and your children can still be active outdoors but just be safe and be smart about it!

And if you missed my fitness segment this past Thursday on FOX23 morning news here is the link to the video clip where I explain and go through these 5 tips for staying safe when exercising outdoors-

http://www.fox23.com/mediacenter/local.aspx?videoid=2684820

Keep these in mind over these next several weeks and always remember to make safety a priority when doing any type of working out or exercise related activities.

Committed to your success,

Clint

P.S. Always feel free to contact me with any fitness or nutrition related questions by emailing me at clint@tulsafitnesssystems.com or calling my direct line which is 918-296-7418. I’m always here to help in any way possible.

Posted in Fitness, Group Fitness Training, Health Club in Tulsa, Personal Trainer in Tulsa, Weight Loss Strategies by Clint | No Comments

Jul. 8, 2011

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Quick and Easy Travel Workout: Tulsa Personal Trainer Shows You How to Stay Fit While Out of Town

With summer being in full swing I know it’s also the time of year many folks are taking vacations and traveling.

I’m actually heading out to Destin, FL tomorrow for a family vacation myself. And yep, I‘ll certainly be getting in some workouts while I’m there.

When you’re out of town you need a workout plan that’s quick, easy to follow, and effective that you can do pretty much anywhere with little or no equipment.

The most effective time-efficient approach is to do an alternating set full body density circuit. This means you’ll perform one exercise for a prescribed amount of time then immediately perform another non-competing exercise. Do this for up to 5 exercises to hit virtually every muscle in your body.

This results in improved training economy and density: more work accomplished in less time!

And although your muscles get a built-in recovery between rounds your heart rate stays elevated. This taxes your muscles and your cardiovascular system at the same time creating a metabolic effect so your body is still burning calories from the workout long after you’re finished!

If you missed my morning fitness segment last Thursday on Fox 23 here is the link to the video clip where I explain and demonstrate a great quick and easy travel workout you can use.

http://www.fox23.com/mediacenter/local.aspx?videoid=2599819

Here is the full body 5-exercise density circuit I demonstrated during my fitness segment:

Exercise #1- Bodyweight Squats
Exercise #2- Plank w/ Alternating Rows
Exercise #3- Stationary Reverse Lunges
Exercise #4- Push Ups
Exercise #5- Jumping Jacks

Perform each exercise for 20 seconds moving immediately from one exercise to the next until completing all 5 exercises. Take a 20 second break after each round continuing for up to 4-5 total rounds for a quick full body 8-10 minute metabolic workout.

Don’t let traveling keep you away from your fitness routine. Give this quick full-body metabolic workout a try and let me know what you think.

Being Fit and Healthy Requires Commitment and Action!

Clint

Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint has a bachelors degree in Health & Exercise Science and a masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine and is also a Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association and a certified golf fitness expert through the Titleist Performance Institute.

Posted in Expert Advice, Expert Interviews, Fitness, Mind & Motivations, Weight Loss Strategies by Clint | No Comments

Jun. 8, 2011

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Being A Car Potato Piles On Pounds

Did you know that your daily commute could impact your health? That’s the message of a recently released University of Illinois study that links frequent car use with the climbing obesity rates in this country.

There is no doubt that we are a car-centric society. We drive everywhere, even distances that could be easily reached by walking. That’s just part of our lifestyle. What makes the problem even worse is that we often pick up a meal at a fast food drive-thru, and eat it while we drive. We’re eating a high-calorie meal while sitting in the car. Not only that, but we also bank and pick up our prescriptions at a drive-thru window, which means we hardly ever get out of the vehicle and walk anywhere, so we don’t burn all these calories we take in. This behavior ultimately leads to obesity.

Not surprisingly, the United States has the highest number of obese people in the world; currently, one in three Americans suffers from obesity, defined as 30 or more pounds over a healthy weight.
Obesity is dangerous because it can lead to type 2 diabetes, heart disease, and many other serious health conditions. Of course, car alone cannot be blamed for these alarming statistics. There are other contributing factors at play, such as poor eating habits and sedentary lifestyle. People who spend hours every day driving – or sitting anywhere without much movement – it is crucial to pack in a heart-pumping, calorie-burning workout into their schedule. To stay healthy and fit, U.S. Centers for Disease Control and Prevention (CDC) recommend at least 30 minutes of moderately intensive activity five days a week, as well as muscle-strengthening exercises at least twice a week. Unfortunately, studies show that as many as 60 percent of Americans don’t get the recommended amount of physical activity, and over 25 percent are not active at all.

How do you integrate exercise into your busy schedule?

Use your feet: “Instead of driving, walk (or cycle) to your destination and back. The key is moving fasting enough to get your heart rate up. If you choose walking, remember such common-sense precautions as low-heel, flexible-sole, well-fitting shoes.

Compound exercises are time-efficient muscle builders that work several muscle groups at one time. One example is a squat, which works many muscles in the lower body and core. A fitness professional can show you some effective, yet time-saving moves.

The important thing is to change your sedentary habits into an active lifestyle, and that is one piece of advice you should not take sitting down!

Posted in Boot Camp in Tulsa, Fitness, Group Fitness Training, Health Club in Tulsa, Healthy Restaurant Reviews, Mind & Motivations, Personal Trainer in Tulsa, Supplements, Uncategorized, Weight Loss Strategies by Clint | No Comments

May. 6, 2011

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Tulsa Personal Trainer Reveals How to Train the Core and Shred Your Abs

After 12 years as a personal trainer and fitness coach for thousands of clients I’ve come to realize that EVERYBODY loves working their abs!

No matter if you’re male or female, young or old, everyone dreams of having a tight, lean waistline and rock-solid set of abs!

With that in mind, let’s look at how to properly train the abs and entire core area because most folks are going about it the wrong way.

Hopefully you’re not trying to get six-pack abs by using some ab gizmo apparatus seen on late night infomercials… or doing nothing but endless crunches and sit-ups.

Spot reduction doesn’t work and doing sits and crunches promote excessive flexion of the lumbar spine which can result in serious spinal injuries like bulging or herniated discs.

If you look at the anatomy of the “core,” you’ll see it represents more of a cross-hatched web, which indicates that its main role is to act as a stabilizer.

The 21st century approach to core training emphasizes stabilization in all 3 planes of movement: sagittal, frontal, and transverse.

The goal of proper core training is to teach anti-flexion, anti-extension, and anti-rotation through various static and dynamic core stability exercises.

A true abs program should be designed to improve mobility and strengthen the abs, butt, and shoulders to help eliminate aches and pains, reduce the risk of injury, improve performance… and yes, give you a flat washboard stomach!

Below is a picture from the circuit portion of the A.B.S. (abs, butt, shoulders) class I just recently did for my boot camp and training clients.

Here are the “core/ab emphasis” exercises we performed in this specific circuit:

Exercise 1: Kettlebell Goblet Squat with horizontal vector band resistance

Exercise 2: TRX ab roll-outs

Exercise 3: Medicine Ball Diagonal Wood Chops

Exercise 4: X-Band Lateral Hip Walks

Exercise 5: Battle Ropes Side-to-Side Waves

My clients absolutely loved the entire A.B.S. workout! I’m getting so much positive feedback that I’m planning to make the A.B.S. class a mainstay in our ongoing group training schedule.

If you want to experience firsthand what true core/ab training is all about then let me know and I can reserve your spot in our next A.B.S. class. The last class filled up as soon as I mentioned it and had a wait list. So if you are interested, don’t delay!

If you’re ready to take your core/ab training to the next level while also bulletproofing your back and reducing your risk of injury and eliminating pain then you need to try out my program and see what you think! Just give me a call at (918)296-7418 or email clint@tulsafitnesssystems.com

And with summer almost here it’s a great time to be working on your 6-pack abs!

Clint

Clint Howard, MS is the Founder/Director of Tulsa Fitness Systems located in Tulsa, Oklahoma. Clint has a bachelors degree in Health & Exercise Science and a masters degree in Exercise Physiology, both from the University of Oklahoma. Clint is a certified personal trainer through the National Strength & Conditioning Association and American College of Sports Medicine, Certified Boot Camp Instructor through the National Exercise & Sports Trainers Association, and is also a Titleist Performance Institute Certified Golf Fitness Trainer. Clint can be reached at (918) 296-7418 or by email at clint@tulsafitnesssystems.com

Posted in Boot Camp in Tulsa, Expert Advice, Fitness, Group Fitness Training, Health Club in Tulsa, Personal Trainer in Tulsa, Weight Loss Strategies by Clint | No Comments

Apr. 21, 2011

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Tulsa Personal Trainer Explains How Simple Exercises Can Help Beat the Tax Blues

For many folks, April is an emotionally taxing month (literally!) as we feel mounting pressure to get our IRS returns completed and submitted on time.

It may not be a coincidence that April is also National Stress Awareness Month, during which some light is shed on the dangers of unmanaged stress, as well as successful coping strategies.

The last-minute scramble to file tax returns can put you under enormous pressure and stress. Research shows that stress, anxiety and tension can cause a host of serious medical conditions such as weight gain, high blood pressure, heart disease, stroke, and depression.

But research also shows that physical activity is a great tension reducer and mood elevator.

In fact, exercise reduces stress in a number of different ways.

It releases endorphins, chemical substances known as ‘feel good’ hormones. Also, bouts of physical activity can reduce or even eliminate altogether any discomfort associated with muscular tension brought on by stress. And, exercise keeps you energized which prevents mood slumps.

An added benefit is that while you work out you’re focused on your routine, not on whatever problems and frustrations you may be stressing over. Exercise helps put your mind at rest and your attention is on a healthy activity, not on taxes, bills, work problems, or whatever else is worrying you.

What exercises are the best stress busters?

Your routine should include these components:

Proper warm-up and stretching exercises- When you’re stressed, your muscles contract, causing aches around your neck, shoulders and back. Light stretching and mobility exercises will increase blood flow and help relax these tight muscles. A foam roller and/or tennis ball works great for this and is a quick and easy way to get a muscle-relieving, deep tissue self-massage.

Circuit or high-intensity interval training- Alternating quick bursts of activity with short rests in between will improve your mood by quickly pumping up your endorphin levels.

Deep breathing is also a good stress reliever. It increases your energy levels and relaxes your muscles. Breathing exercises can be done anywhere, anytime.

Remember: stress is dangerous to your health, and not just around tax time. Incorporating stress and tension-reducing exercises into your regular routine all year long will help keep you feeling and looking your best!

Clint

Being Fit and Healthy Requires Commitment and Action!

Posted in Boot Camp in Tulsa, Expert Advice, Fitness, Group Fitness Training, Health Club in Tulsa, Mind & Motivations, Personal Trainer in Tulsa by Clint | No Comments

Tulsa Personal Training
Weight Loss in Tulsa

How Exercise Helps Fight off Colds… and other Cold-Fighting Tips

It’s National Childhood Obesity Awareness Month… Here’s How to Help Keep Your Kids Fit & Healthy

The Anti-Crunch 6-Pack Abs Solution

Tulsa Personal Trainer Reveals 3 Tips to Fight the “Freshman 15″

Tulsa Personal Trainer Explains How Simple Exercises Can Help Beat the Tax Blues

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