Friday 150102

OK Kids…

Back to basics…

Box Squats (16 inches high) – Find a 3RM

THEN take 80% of that number and complete 3 sets of 3 reps at 12 inches high

Today starts our JanABuary efforts – 25 Toes-to-bar or AB Wheel or GHD Sit-ups

From Uproxx

How Low-Cost Gyms Like Planet Fitness Psychologically Manipulate Members Into NOT Going To The Gym

Planet Fitness

There’s an absolutely fascinating episode of the Planet Money podcast up on NPR now (or subscribe via iTunes) about the tactics that low-cost gyms use in order to make a fortune on low $10 a month membership fees. I’m particularly fascinated by it because I’m the exact kind of gym member that a place like Planet Fitness craves. I’ve been a member for five or six years, and I’ll go five times a week for three or four months and then get sidetracked by work or kids or other commitments and not attend the gym again for three or four more months.

I’m the ideal gym member.

Why? Because places like Planet Fitness are not actually designed to accommodate the number of people who enroll as members. For instance, the gym used as an example in this episode of Planet Money had about 6,000 members, and yet the facility itself could only accommodate about 300 people at a time. If all the members who signed up actually went, franchises like that Planet Fitness would have to charge far more than $10 a month.

In fact, of the members who get gym memberships, about HALF never actually visit the gym once.

So, how does a place like Planet Fitness attract a clientele that’s earnest enough to sign up for the gym but not dedicated enough to actually go?

Part of it has to do with design: They create gyms that are meant to look like bars. They are designed to make out-of-shape people feel comfortable being there, because the gyms know out-of-shape people are not likely to attend frequently once they sign up. They do that with mirrors and disco music and even massage chairs. Meanwhile, the actual gym part of the gym — the free weights and weight machines — are typically hidden away from the main part of the gym, back in a more intimidating space that those comfortable in the bar-like atmosphere would be less likely to visit. Low-cost gyms don’t actually want the body-builder types — they’d actually go to the gym more frequently — they want those who climb on the treadmill every once in a while. (I can confirm this: In the five or six years I’ve been attending my gym, I’ve visited the weight room twice, and both times, felt like an alien outsider).

Psychologically, when it comes to gym memberships, contrary to what you might think, we also LIKE the idea of long-term contracts, because it locks us into a commitment of going to the gym that we will feel compelled to follow through on. The thinking is, “Well, I’m paying $10 a month, so I HAVE to go,” except when it comes right down to it, the thinking is more like, “Well, it’s only $10. I’m not losing that much. I think I’ll have a pizza and watch The Blacklist tonight, instead.”

Speaking of pizza, I always found it strange that the gym I attend has pizza night and bagel breakfast once a month. That seems kind of self-defeating for a gym, but again, that’s part of the design. The average low-cost gym loses about half of its members each year, so in order to entice people who don’t go to the gym to sign up for another year, these gyms offer free food so at least members get something out of their membership. Many, in fact, will attend only on those days with free food — it doesn’t make them any more healthy but hey! For $10 a month, you get two slices of pizza.

Meanwhile, a good gym is the total opposite. They don’t look like nightclubs. They do not have mirrors, and some will actually kick you out if you don’t attend often enough. They are smaller, and they have more serious members.

How much does a good gym run? As much as $500 a month, and if you’re paying that much, you’re sure as hell gonna make sure you get something out of it.

So, as the New Year rolls around and you begin to consider your resolutions, if you decide to enroll in a low-cost gym, consider the possibility that you’re almost certainly not going to attend frequently. But if you really want to game the system, go everyday out of spite. You’ll show them, and you’ll get positive health results in the process.

Thursday 130516


“Big Kate”
1200m Run
20-GHD Sit-ups
10-Ring Dips

600m Run
10-Ring Dips

400m Run
10-Ring Dips

From PBS.  Study?  Where are the numbers?

Study Pinpoints Link Between Fitness and Cancer in Men


Photo courtesy: Flickr user Josiah Mackenzie

There’s new evidence out today that being fit reduces your risk for getting cancer.

The study, released at the American Society of Clinical Oncology’s annual meeting, looked at the link between fitness in middle-aged men and the likelihood of a cancer diagnosis later in life.

Doctors focused on the top three cancers in men: prostate, colorectal and lung. According to the Centers for Disease Control and Prevention, more than 400,000 men were diagnosed with one of these cancers in 2007.

The study tracked 7,000 healthy, 45-year old men. Their fitness was assessed during their regular preventive health exam by putting them on the treadmill. How far — and how well they were able to tolerate increases in the speed and grade of the treadmill — determined how “fit” they were.

Two decades later, when the men were 65, doctors looked at who had developed cancer and compared that to their previous fitness levels. They saw a link — “fit” individuals were less likely to develop cancer, and if they did develop it, they generally had better prognoses.

“That’s what’s really sort of amazing is that there’s really no other population where we have the assessment back in time, when they were in their middle age,” according to Dr. Susan Lakoski, the study’s primary author. “We followed them all the way to past the age of 65 and beyond to track whether or not they’ve developed cancer to see what this relationship was between fitness and cancer risk.”

The study began in 1970 at the Cooper Center Longitudinal Studies in Dallas. The participants were predominantly Caucasian.

Dr. Lakoski focuses on cardiovascular health among cancer patients. She spoke with PBS NewsHour earlier this week.

PBS NewsHour: In a nutshell, what did the study reveal?

Dr. Susan Lakoski, University of Vermont College of Medicine:The study shows that cardiorespiratory fitness predicts cancer risk and prognosis after a cancer diagnosis in men. This is a new finding, because traditionally patients self-report their physical activity. But in our study, we measured it with an objective exercise sonar test.

This is the first study that really addresses the issue of fitness being a prognostic marker of cancer risk in men, and then a marker of prognosis after a cancer diagnosis. We specifically looked at if “fitness,” or the ability to get on a treadmill and go as far as you can, predicted whether or not you’ll develop cancer. And it did predict it. So people who had lower fitness, or went less time on the treadmill, were more at risk for developing cancer later in life.

NewsHour: What’s the difference between physical activity and fitness?

Dr. Susan Lakoski:Physical activity is one Read more Thursday 130516

Tuesday 110628

0600 Workout
Texas Squats for those that are behind. 

Those that are on schedule:
125m Row
10-GHD (back extensions)
10-2 pood KB Swings
10-GHD (sit-ups)

1700 Workout
New folks – Rowing intravels
Old Timers – Warmup with KTEs and 5:00 of single unders. Then it is time for weighted pull-ups


Read the article below from the fine folks at Purdue

Study: Trying to lose weight? Lose the fat substitutes

June 21, 2011
Susan E. Swithers and Terry L. Davidson, professors of psychological sciences, found that fat substitutes used in popular snack foods to help people control weight may have the opposite effect. Their research findings, published in Behavioral Neuroscience, were based on rats that consumed potato chips with and without the fat substitutes. The rats that consumed the fat substitute were more likely to gain weight. The researchers are part of Purdue’s Ingestive Behavior Research Center. (Purdue University photo/Andrew Hancock)

WEST LAFAYETTE, Ind. – Fat substitutes used in popular snack foods to help people control weight may have the opposite effect, according to Purdue University research.

“These substitutes are meant to mimic the taste of fat in foods that are normally high in fat while providing a lower number of calories, but they may end up confusing the body,” said Susan E. Swithers, professor of psychological sciences. “We didn’t study this in people, but we found that when rats consumed a fat substitute, learned signals that could help control food intake were disrupted, and the rats gained weight as a result.

“Substituting Read more Tuesday 110628