The following list includes information and facts regarding the adverse effects associated with physical inactivity.

  • Inactivity and poor diet cause at least 300,000 deaths a year in the United States.
  • Adults who are less active are at greater risk of dying of heart disease and developing diabetes, colon cancer and high blood pressure.
  • More than 60% of U.S. adults do not engage in the recommended amount of physical activity.
  • Approximately 40% of U.S. adults are not active at all.
  • Physical inactivity is more common among women than men, African American and Hispanic adults than whites, older than younger adults, and the less affluent than more affluent individuals.
  • Social support from family and friends is consistently and positively related to regular physical activity.
  • Inactivity increases with age. By age 75, about one in three men and one in two women engage in no physical activity.
  • People with disabilities are less likely to engage in regular moderate physical activity than people with no physical disabilities, yet they have similar needs to promote health and prevent lifestyle-related diseases.

International Sports Sciences Assoc. (ISSA)  8th Edition Text



Wow!  Taking any amount of time off will make a person feel like they are completely out of touch with what’s going on anywhere. 

That’s exactly what I have done over the past few days.  I’ve posted but I’ve had these last couple posts in my Manage file for several weeks. 

Due to the effects of my surgery I haven’t trained in 2 weeks and I’ve lost 5 pounds as a result, which doesn’t make me happy. 

I have not had any contact with any of the people I train.  Which really seems like it puts me out of touch.  I may not be, but I feel that way. 

I haven’t read anyone else’s entries, which, now I’m behind.

 I guess the reason I am writing this is because life changes on a daily basis and unless I am up on current events in my life and others’ I can miss some very important information. 

Oh well, I hope you all are still on the correct path to your goals and didn’t allow the distraction of yet, another holiday, foil your plans.


Myth #2: Strength training will stunt the growth of children.

It still amazes me that parents won’t hesitate to get their young children (6-7 years old) involved in sports such as football, gymnastics, basketball and soccer, yet they feel that participating in a strength-training program is damaging to their children’s bone health and will stunt their growth. Nothing can be further from the truth.

The fact of the matter is that running, jumping and tackling can create loading on a child’s body which is up to ten times greater than most strength training exercises. In other words, the physical demands on a child’s body are far greater on the athletic field compared to the weightroom. Parents who don’t let their children participate in resistance training are actually increasing their children’s risk for injury on the athletic field.

There have even been position stands by such organizations as the American Orthopedic Society for Sports Medicine and the American Academy of Pediatrics suggesting that children can benefit from participation in a properly designed and supervised resistance training program. Position stands recommend that prepubescent children shouldn’t lift maximal weights; they should lift weights that can be lifted for at least six repetitions with proper form.

Strength training in this manner can be the most potent exercise stimulus for bone growth and development. In fact, research has shown that young weightlifters have greater bone densities than individuals who don’t lift. Thus, the positive benefits of resistance training for bone health, injury prevention and improved athletic performance are far greater than the risks.

J. Defranco           #3 of Top Ten Traininig Myths


cont… The second stage of change is called conscious incompetence or waking up. This is when we suddenly realize how much more there is for us to know. This is the single most important step to change – the broadening of our awareness. Fortunately, once we get to this stage, we seldom ever go back to the first one. It can sometimes be difficult for us to admit that perhaps there is a better way to do what we think we’ve been doing well all along. “New ways” require change and change is difficult because it takes effort. That’s why we sometimes simply dismiss them without ever trying them out for ourselves first. The “new way” poses such a threat that we’ll even attack the person sharing it with us. Einstein once said, “The more I learn, the more I realize I don’t know.” Socrates said something similar: “The only thing I know, is that I know nothing.” And as far as discounting a “new way” simply because we heard it first from someone who is less experienced or less effective than us, we’ll do well to remember the adage: “Wise men learn more from fools than fools ever learn from wise men!”

If we don’t fall victim to simply dismissing a “new way” when we first hear about it, then we are likely to move into the third stage of change: conscious competence or choosing change. This is where we struggle to master a new skill. This is usually the most awkward of the four stages because we feel the stiffness and strangeness of trying something new or different. This is also the stage where most children excel and where most adults fail. By “adult”, I mean anyone who has a fairly well formed definition of themselves and their perceived role in life. Also, adults have an intense need to defend those definitions. In general, a child does not think that falling down or making mistakes equals failure… they just keep trying and trying and trying until they get it. But for an adult, it’s not cool to fall down. It’s too embarrassing to look foolish, it’s too painful to fail. That’s why, for us adults, change is so hard and why we resist it so much. We’ll try something new once or twice and if we don’t meet with instant success, we start making excuses such as, “Yeah, that may work for him but it doesn’t work for me” or “I have special needs that no one else has” or “I gave it a fair try but I knew it wouldn’t work” or “Well, it just wasn’t me.” Instead, we need to follow the example of children. After each fall, we need to ask ourselves what we learned, what could we do differently to get a better result, and how quickly can we get back up and try it again. Take it from someone who personally knows: if you fail enough, it stops hurting! to be continued…

Patrick Gamboa -International Sports Sciences Association (ISSA)


cont…  There are four stages of learning that each of us goes through as we learn something new. The first stage is called unconscious incompetence or pre-change. That’s when we don’t know how much we don’t know! And, contrary to the popular saying, ignorance is not bliss – it’s just ignorance. This stage becomes a real stumbling block to people who consider themselves an “expert.” The problem with considering oneself an “expert” is that too many of us start to believe that we know all there is to know about a particular topic. And when we think we know it all, we tend to be less open to new ideas and to stop learning altogether. Now, you’re probably saying to yourself right now, “Well, I don’t think I know it all!”, so let me expand on what I mean here and you might find that you’re not quite as guiltless as you’d first like to believe. The “student” is passionate about learning and derives pleasure from growing and evolving; the “expert” uses the excuse that they don’t need to devote any of their “free time” to learning. The “student” is an ardent consumer of knowledge and information; the “expert” rarely reads books or other publications anymore. The “student” knows that learning events are fertile ground for inner growth; the “expert” seldom attends any seminars or workshops. The “student” knows that nothing works all the time; the “expert” constantly looks for reasons why new ideas or strategies won’t possibly work and often uses phrases like; “the right way” or “the best way ” which is generally the only way they know.  to be continued…

Patrick Gamboa -International Sports Sciences Association (ISSA)


ME: So, how much weight do you want to lose?

Friend: What will you have me doing?

ME: Exercising and changing your eating habits

Friend: What do I need to eat?

ME: Well, you need to eat things that grow, and eat things that eat things that grow. 

Friend: Can I eat cheetos?


The ladies over at The Diet Pulpit have offered various ways to exercise that will not require much space, lessen the amount of time in a gym, and practically no planning.  The title “No More Excuses” is a reasonable approach for each individual to take responsiblity for our very own lives by doing what is necessary to live a more comfortable, convenient, and active life.  They’re right, people don’t need 12,000 square feet of space with shiny chrome weights, or fancy heart rate monitors hooked up to some expensive cardio machine.  All you need is working limbs, and in some cases you don’t even need those to be fully functional to get in a decent workout. 

Along with the walking poles, resistance bands, DVD’s, and various other training devices, I wanted to add my top 3 basic movements that we can perform while using about 10ft of space and our own bodyweight. 

1. Wall pushups.  Elbows close to body, looks pretty easy but give it a try.

2. Hip Thrusts.  Start doing this movement after you’ve develop some abdominal strength by doing more conventional abdominal exercises. 

3. Bodyweight Lateral Squat.  You can interchange these with stationary lunges. 

After reading their latest post I had to take this opportunity to piggyback and offer my two cents on how much I appreciate their willingness to share their own personal stories, knowledge, honesty, and their wisdom in regards to their weight-loss journey.  I also appreciate how they take responsibility for their own actions while offering practical, encouraging, and motivating advice to others. 

So, there’s my two cents on some other movements we can do that doesn’t require time, space, money, or planning.  So drop down and give me 50.  


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