Recently, the University of Wisconsin performed a study to discover if a regular Yoga workout routine is effective, and if so, how much of a difference the average person can expect to see if they decide to participate in a yoga class?

A group of 34 women who did not have a regular workout routine were selected for the study, and they were divided into a non-yoga control group, and a yoga experimental group. Each group was extensively tested before the study on their flexibility and muscular strength. For eight weeks, the yoga group participated in 55 minute Hatha yoga classes three times a week, and the non-yoga group did not participate in exercise. After the eight weeks, the yoga group showed a significant improvement in both muscular strength and flexibility, while the non-yoga group showed no improvement. On average, the yoga group showed a 48% increase in abdominal and lower back strength, a 29% increase in upper body strength, a 24% increase in flexibility, and a significant increase in balance, which may indicate an increase in leg and ankle strength.

Clearly, yoga classes can increase muscle tone and strength and improve the flexibility of your joints significantly. However, the study also revealed that a Hatha yoga class only has the aerobic workout equivalent of a slow walk. ACE Fitness recommends that in addition to a regular yoga routine, you should also add a more cardiovascular based routine to your workout to get maximum results.

So, be sure to join Jen and Adrienne for Club One Fitness' Hatha yoga classes on Tuesday and Thursday evenings at 7:30pm! You will also want to check out Shelly's Power Yoga class on Saturday mornings at 10:30!

Everyone knows that we should eat five portions of fruit and vegetables every day. But are all these foods equal? One fruit in particular has become the focus of increasing research attention - it's delicious, inexpensive and virtually free from any adverse effects - the tomato!

Pharmacist Ron Levin, who spent most of his career with leading-edge medical research companies, and science writer Gerard Cheshire, present The Red Bodyguard, a deft mixture of fascinating popular science and practical health advice. They explain why and how tomatoes offer a much higher prospect of good or better health, especially those aged 40 and over, and why cooked or processed tomatoes are the best tomatoes of all. The risk of developing major chronic diseases, such as coronary heart disease, and prostate cancer in men, are among the most likely to be reduced by this incredible fruit. Read The Red Bodyguard and you'll never turn down a tomato again!

So what's so good about tomatoes? According to a recent article in Medical News Today, they are:

-- nutrient-rich -- devoid of any fat -- very low salt and sugar -- have an exceedingly low Glycaemic Index -- an excellent source of folate, vitamins C & E, flavonoids and carotenoids, all of which contribute to cancer protection easily the richest source of lycopene - a powerful antioxidant and the source of the tomato's color.

So whether you prefer them diced, steamed, sliced, baked, sautéed, boiled or sauced, add more tomatoes into your healthy diet, and put this amazing fruit to work for you!

Japan announced yesterday its plan for annual testing of the of all elementary 5th graders and 2nd-year middle schoolers. They will test over two million students in eight categories, including sit-ups, broad jump, sprints and longer distance running, and ball throwing.

Test results will be announced every December after calculating the average of each municipality. The ministry will also study correlations between daily habit and physical fitness test results. The results are going to be announced which will likely create fierce competition amongst Japanese schools.

Certainly, this would seem to be a little more than is necessary, particularly in Japan which already has an ultra intense competition among young people academically. Still, focusing on the body and not just the mind seems to be a productive thing. If you are using obesity as a gauge, the Japanese are killing us in the overall fitness of their children.

A Pennsylvania health club, Holiday Universal, is facing a class action lawsuit that it forced its members to pay excessively high initiation fees since 1998. Incredibly, this club charged initiation fees as high as - drum roll please - $1,275. Wow. Now, the lawyers will battle it out in this class action lawsuit.

At Club One Fitness, we have rarely charged initiation fees because we think it is generally unreasonable to ask someone to pay a large sum of money for the privilege of joining our health club.

Men's Fitness released its ranking of the fittest and fattest cities last month. Fit and trim is Colorado Springs, Colorado, first on the list. Lost Vegas is the fattest city in Ameica, according to the Men's Fitness rankings. After Vegas, the next four fattest cities were interestingly all in Texas: Arlington, San Antonio, Fort Worth and El Paso. Something tell me Texans eat a lot of beef which does not help their cause.

Of course, Severna Park and Millersville were not on the list because they are too small. But I would suspect if they cut the rankings that thin, both Severna Park and Millersville would do quite well.

The Washington Post had an interesting article today on the link between exercise and healthy brain function in the elderly. According to a 2006 survey, getting Alzheimer's Disease was a bigger source of anxiety for those 55 and over than the idea of having a stroke, heart attack or diabetes. And, according to two different studies, those aged 65 and older who exercised three or more times per week were less likely to develop dementia.

Doing exercise, even moderate forms of exercise like walking on a treadmill, stimulates the neurons in the hippocampus, the same area of the brain that controls memory. Unfortunately, studies also show that more than half of seniors aged 71 and over do less than 10 minutes of exercise per week (including activities such as leisure walks). The article suggested that even a modest amount of exercise that is not strenous on an aging body will have an effect on the brain. So, if any of our older members need motivation to keep coming to Club One Fitness, there it is! Also, if any of you need help designing a workout that takes into account your aging and abilities, please see me any time. I'd be happy to help!

It's finally becoming clear to me why high protein diets work. A recent study has shown consuming protein triggers a hormone called PYY is released by high protein foods and helps curb hunger, thus can aid weight loss. With this in mind, the consumption of low-saturated fat proteins such as chicken and fish can naturally help you to lose weight by helping to feel satiated after eating. The author of the study noted that our ancestors (who were not obese in the high numbers we see today) ate a high protein diet, getting 19% to 35% of their energy from protein and only 22% to 40% from carbs. Most diets today get as little as 16% of their energy from protein.

So whether you are a trying to lose weight or maintain your weight, a high protein diet sounds like a good idea, as long as you are picking the right proteins (a chicken breast as opposed to a burger) and exercising. If you talk to most of our boxers at Club One Fitness, they will tell you that they consume a large amount of good protein which helps them get that lean, muscular look.

Faccording to the International Health, Racquet & Sports club Association (IHRSA), health and fitness club memberships in the United States increased by more than three percent last year, from 41.3 million membershin 2005 to 42.7 million in 2006. The the total number of Americans who worked out or belong to a health club rose.

It is good news that more and more people are making fitness a part of their lives. This makes sense becomes as a society, we are all becoming more aware that fitness is not just a good idea, it is an essential part of a good and happy life. What makes no sense to me and I don't think enough people are talking about it, is the fact that the number of obese children has tripled - TRIPLED! - in the last 30 years. You have heard the saying that the rich get richer and the poor get poorer. Well, the healthy are getting healthier in this country and the unhealthy are getting unhealthier. Obviously, with what is going on around the world in Iraq, Pakistan, Sudan and elsewhere, it is hard to get politicans focused on the issue of heavy children. But we all have to do more to try to rescue these children from themeselves through a little more education and a lot more caring.

I hope everyone had a safe and happy Halloween! Now that we are done carving pumpkins and decorating with them, it's time to start eating them! With only 3 weeks until Thanksgiving, now is the time to start making pumpkin pie, pumpkin muffins, pumpkin soup....in case you didn't know, pumpkin is rich in beta-carotene, potassium and fiber. Pumpkin seeds are also good for you since they are rich in potassium, magnesium, iron and high in protein.

While we are talking about November traditions, don't forget about the Club One Fitness Fall party next Friday, November 9th from 6:00 pm to 10:00 pm. There will be lots of food, beer, and good times to be had! I hope everyone can attend or at least stop by!

One of the least cited benefits of exercise is stress reduction. A recent American Psychological Association study determined that 33% of people in this country are living with "extreme stress." I don't know what "extreme stress" means but I can tell you this: it is not good! The study also said that for almost half of us, the trend is not our friend, reporting that their stress level has increased from five years ago.

One of the things a little different about Club One Fitness is that we have a vigorous boxing program. I cannot cite an exact study on this but the evidence that boxing and kickboxing relieves stress at a greater rate than most other forms of evidence is anecdotally overwhelming based on my experience. I can't tell you exactly why but I'm sure that it is true. Maybe it is just as simple as punching and/or kicking gets out frustration. I really don't know. All I know is that boxing seems to reduce stress for most everyone who tries it.