Leg Training – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on March 2nd, 2013


Introduction to strength training of the Leg Muscles using the “Quick Set System” – exercises include leg extensions (via a selectorize machine, a barbell loaded leverage weight machine, and body weight), leg curls (using a front-lying selectorize leg curl machine, single front-lying selectoize leg curl machine, seated selectorize leg curl machine, and rubber straps), calf raise (using a modified seated selectorize calf machine, seated barbell loaded calf raise machine, standing selectorize calf raise machine, and body weight).

Resolution Roadmap

by on February 4th, 2013

Doctor Paul Kennedy
by Dr. Paul Kennedy, Wellness Outreach Doctor – January 2013 Topic of the Month

So here we are in February and our New Year’s resolution to lose weight is becoming too much of a chore or, even worse, already a distant memory. With this in mind, I thought it would be a good idea to review the “Resolution Roadmap” that I spoke about and described on our radio show “Be Fit, Stay Fit America” during late December of 2012. You can listen to an archived copy of the show(s) on our website by “clicking” on “Radio Show”. In any case, below is a brief review of some of the many pitfalls of the dreaded “Resolution” and some information and strategies to help you make fitness AND weight management a regular part of your life. So in no particular order, consider the following:

1) Remember that a little weight loss can mean a lot. Just a 7 or 8 percent loss of fat weight can result, over time, in up to a 57 percent reduction in many acquired diseases such as heart attack, stroke and even some forms of cancer.
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Shoulders, Hips & Legs Training – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on February 2nd, 2013


Part 2 of strength training of the Shoulders Muscle using the “Quick Set System” – exercises include the shrug (via barbells, dumbbells, and rubber tubbing).

Introduction to strength training of the Hip Muscle using the “Quick Set System” – exercises include the squat (via barbells and body weight), the lunge (using dumbbells), leg press (using a back-lying barbell leg press machine), leg press (using a selectorize leg press machine), hip abductions, and hip extensions.

Upper Back & Shoulder Training – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on January 2nd, 2013


Part 2 of strength training of the Upper Back Muscle using the “Quick Set System” – exercises include the chin-up/pull-up,and the assisted chin-up/pull-up.

Introduction to strength training of the Shoulder Muscle using the “Quick Set System” – exercises include the lateral raise (via the selectorize lateral raise machine, dumbbells, and rubber tubing), seated press (using a selectorize seated press machine, dumbbells, and rubber tubing), the Barbell Loaded Leverage Seated Press, the upright row (using barbells and rubber tubing).

Chest & Upper Back Training – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on December 2nd, 2012


Part 2 of strength training of the Chest Muscle using the “Quick Set System” – exercises include the chest press via barbell-loaded leverage machine, chest press via push-ups, and chest press via rubber straps.

Introduction to strength training of the Upper Back Muscle using the “Quick Set System” – exercises include the seated row on a selectorize machine, the pullover, lat pull-downs via a barbell-loaded leverage machine, lat pull-downs via a single station lat pull-down selectorize machine, single-arm bent rows via dumbbells and rubber straps.

Chest Training: Part 1 – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on November 2nd, 2012


Chest Training – Introduction to strength training of the Chest Muscle using the “Quick Set System” – exercises include the bent-arm fly via selectorize machine, bent-arm fly using dumbbells, incline bent-arm fly using dumbbells, and straight bench/chest-press.

The “Quick Set System” – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on October 2nd, 2012


The “Quick Set System” – Introduction to a system of strength training to get you in and out of the fitness center, or through your strength training routine, in a very short period of time – Making LESS weight do MORE physical work!

Soda Consumption and Heart Disease

by on March 26th, 2012

Doctor Paul Kennedywritten by Dr. Paul Kennedy, Leisure Fitness – Wellness Director

A recent study appearing in the professional medical journal “Circulation” has found that consumption of just one “soda” or sugar sweetened soft drink per day can increase the risk of heart disease by a whopping 20%. And this is after “adjusting” for other personal risk factors such as exercise participation and other dietary issues involving fatty foods.

Most people don’t realize that a typical soft drink or “soda” typically contains 10 teaspoons of sugar or, more likely, an equivalent amount of high fructose corn syrup or casino online “HFCS” (check the “Topic

of the Week” archive on HFCS for more information on this common sugar substitute). And don’t be fooled by “fruit drinks” that may have the same amount of refined sugar as a typical 12 ounce soda.

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Train The Brain – Update

by on November 1st, 2011

Doctor Paul Kennedy

I have written before in this space regarding the positive relationship between exercise and improved brain function. Indeed, the research literature is clear that regular, moderate levels of exercise can do much to prevent a decline in brain function as we age and, moreover, can improve brain function at any age due to improved oxygen levels in the brain as a result of improved blood flow and vascularization. There is no other organ in the body that uses more oxygen than the brain and, of course, the brain is always “in use” even when we are physically inactive or asleep. We also know that a proper eating plan or “diet” is essential for healthy brain function since the foods we eat can provide the many nutrients necessary for proper brain function. Among these nutrients are the “electrolytes” which are essential minerals like magnesium, sodium, chloride and potassium. Additionally, B-complex vitamins as well as vitamins C and D are also crucial to the maintenance and/or improved brain activity. Of course the best way to achieve the proper intake of these (and other) nutrients is through a varied and, hopefully, balanced eating plan.

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Dietary Fructose

by on March 2nd, 2011

Doctor Paul Kennedy
It seems that the bad news about fructose (or more precisely, high fructose corn syrup or HFCS) just won’t go away. I have written before on at least three occasions concerning the pervasive influence of this all-too-common sweetener and the rise of the obesity epidemic in our culture. Of course, as I stated in 2003, 2006 AND 2007, fructose naturally occurs in many foods (particularly fruits and vegetables) but is in such small and easily digestible and assimilated amounts that it can actually be nutritious. But the advent of the HIGH fructose sweetener (mostly from corn via a chemically induced and convoluted concentration process) almost 30 years ago changed the landscape—as well as our waistlines—and the results were not good.

Indeed, two recent studies in the Journal or the American Society of Nephrology has indicated that what is now known as “dietary” fructose(the processed sweetener referenced above) may have become a risk factor (based on animal studies) for kidney disease. In addition, and possibly more importantly, an even more recent study published in December of 2010 in the same professional journal involving over 4,500 adults and measured over a four year time frame showed a correlation between dietary fructose and high blood pressure. It must be understood that these findings are in addition to the already established relationship between dietary fructose (HFCS) and obesity. Just to be sure that the increases in blood pressure were directly related to HFCS, adjustments were made for other  factors such as total calories consumed, level of physical activity as well as salt and alcohol consumption so that the effects could be accurately measured and rendered statistically accurate.

In the study, the average daily intake of dietary fructose was comparable to two and one-half cans of sugary soft drinks. For each increase similar to that amount consumed daily (in other words, for every increase of 74 grams of fructose per day), blood pressure rose—on average– by approximately 25%. It should be remembered, of course, that sugary soft drinks is not the It was never an issue of whether youtube justin bieber baby privately hopes for the subjugation of African-American people. only source of HFCS in our food supple y. Many (most?) processed foods are sweetened by this same substance. Perversely, they are listed on the ingredients panel as high fructose corn syrup but on the calorie panel in grams as “sugars”. No wonder that the public has unknowingly conflated a processed sweetener that comes from with a product that comes from cane sugar.

Additionally, in the study human cited above, the individuals involved had no previous history of hypertension—none! In other words, the simple addition of the equivalent of no more than 2 ½ cans of sweetened soda or other HFCS sweetened foods per day kicked the average blood pressure PAST the pre-hypertension range to at least 135/85. Some participants with additional dietary fructose intake had a risk factor of 77% for a blood pressure reading 160/100 (which means that three out of four in the highest intake group reached that level).  As a corollary to this, it should be remembered that the source of dietary fructose is not only found in sweetened soda. The use of HFCS is ubiquitous in the American food supply and is found as the main source of “sweetening” in a wide variety of processed foods and snacks.  If a processed food contains a sweetener, chances are good that refined and concentrated fructose (HFCS) is the source.

For a simple low-calorie drink suggestion (since most soft drinks are loaded with HFCS), try brewing your own iced tea and flavor it with fruit juice. It’s a refreshing, healthful and easy way to avoid refined fructose sweeteners and still enjoy a flavorful beverage. As for foods that contain high fructose corn syrup, don’t buy them or, at least, keep their consumption to a minimum. Check the labels and use—in moderation—foods that are sweetened with cane sugar or, better yet, fruit juice. More naturally flavored foods are challenging to find but they do exist and many more stores (especially natural food stores) usually carry them. And after all, you SHOULD be reading the labels of ALL the foods you consume whenever possible. Increased demand for more natural foods will ultimately drive supply so be a warrior when it comes to choosing and/or requesting less processed foods that contain no HFCS.

I’m Dr. Paul Kennedy and

that’s the ‘Be Fit, Stay Fit” Topic of the Month for March, 2011. Good luck with YOUR health and fitness program. I KNOW you can do it!

Cold and Flu Season? Guess What?

by on December 1st, 2010

Doctor Paul Kennedy
Cold and flu season is approaching (in some areas it has already arrived) and the airwaves are full of ads for medication that will help to reduce your symptoms and other ads for flu shots are seemingly everywhere. Of course, taking steps to prevent colds and the flu are always a good idea but you should also know that there is a preventative “device” or “medicine” that is essentially FREE and can lead to a myriad of other health benefits as well. You regular readers of this column know where I’m going with this, right? You’ve known for years that exercise is medicine and, it turns out, in the case of colds and flu it not only preventative but palliative as well. In other words, with regular exercise it is possible to significantly reduce one’s risk of colds and flu (and not just during the cold and flu season) AND reduce the severity and/or length of the illness. So what is the connection between exercise and cold and flu prevention? It’s not as complicated as you think.

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Women, Weight control and Disease

by on January 1st, 2009

It’s not easy starting out the New Year with an article concerning a disease such as cancer. Indeed, the real purpose of this article is not necessarily to show the link between keeping one’s weight under control and the prevention of this challenging (and possibly deadly) disease but the fact that so few women understand or refuse to accept the link between the two. Of course, this disease causality factor (being overweight and/or obese) for men is similar but a study completed over a year ago and appearing in the medical journal “Obstetrics and Gynecology” in the fall of 2008 showed that the message concerning weight management and disease is not getting through – at least not to the degree that it should. Here are some of the facts.

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New Year's Resolutions

by on December 31st, 2007

One of the definitions of the word ”resolution” is ”the act or process of reducing to simpler form”. It seems almost eerie that old Noah Webster must have realized that this definition could have implications for weight loss (not!). But the typical meaning of ”resolution” as it refers to New Year’s Resolution is to be resolute (firmly determined) to lose weight. Both interpretations, however, can have meaning with respect to losing those unwanted pounds that seem to creep up during the year and especially during the holiday season. It has been estimated that the ”average” weight gain during the holidays (Thanksgiving to Christmas) is anywhere from 2 to 7 pounds! From a caloric standpoint, that’s an EXTRA 7,000 to a whopping 24,500 calories in a about a month! The truth is probably closer to the lower figure but, at any rate, the easiest way to prevent those extra pounds continues to be, of course, to avoid the massive intake of high fat calories in the name of ”celebration” in the first place. A typical helping of eggnog and a couple of butter cookies, for example, chimes in at between 300 and 500 calories! So indulge if you must but don’t OVERindulge.

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Getting Rid of Holiday Pounds

by on December 17th, 2007

You’ve been there before. It’s almost the New Year and you’re four or five pounds heavier than you were just before last Thanksgiving. What do you do now? How do you avoid having to sacrifice the things you love to eat and having to submit to a ”boot camp” type exercise regimen? Well, it’s not as bad as you think as long as you are reasonable about your weight goals and, more importantly, the time frame during which you hope to achieve your weight loss goal. After all, gaining a few pounds over six to eight weeks cannot be reversed permanently unless it is LOST over a reasonable time frame—usually at a rate of about one to two pounds per week MAX! So here are some simple ideas that will help you to lose excess weight in a way that will not negatively affect your basal metabolism (the rate at which you burn calories naturally) and will not make you feel as if you are being deprived of food and subjected to physical torture.

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Obesity Trends

by on October 29th, 2007

It’s been nearly twenty years since the Center for Disease Control (CDC) started to measure and publish the rates of obesity in the United States. Indeed, at that time the word ”overweight” was just then being replaced, in the public lexicon, with the word ”obesity” since the simple word ”overweight” was no longer sufficient to explain the body fat rates were beginning to occur on a regular basis. In fact, in 1987 about eighteen states didn’t even measure obesity rates within their borders or, ostensibly, consider it a health issue. In that same year, sixteen states had obesity rates that were at 10% or below (today there are NO states that are at this low level) and sixteen states had obesity levels that were measured at between 10 to 14 %. NONE were shown to be above this level. Compared to today (twenty years later), those rates of obesity are only a pipe dream.

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Avoiding Holiday Pounds – Part One

by on December 4th, 2006

There are a plethora of national organizations, both governmental and non-governmental, that estimate how many pounds the average American will gain during the ”holiday season” from Thanksgiving through New Year’s Day. Estimates range from one or two pounds to as many as seven pounds in that five-week period. If the seven pound estimate were even close to being accurate, it would mean that the average consumer would take in an additional 24,500 calories during that period of time. That seems like an immense amount (and it is) but that breaks down to about 700 additional calories every day during that time frame or about the equivalent of three butter cookies and three beers or soft drinks. It is my opinion, however, that the ”holiday season” actually begins on Halloween in late October and that our obsession with calorie overload starts with the leftover candy that seems to be present in our offices, workplaces and home for weeks after trick or treat has ended.

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Fit or Fat?

by on November 6th, 2006

We all recall the relatively recent ”scientific” research (federally funded research, no less) that seemed to indicate that being somewhat overweight for one’s age, especially in one’s fifties, was actually better than being somewhat leaner. It was reported that the leaner part of the population was not as well off in terms of long-term mortality and morbidity (death and disease) as was once thought. Of course, the story made national headlines because it allowed such cutesy headlines as, ”Being fat might be okay after all!” As it turned out, the data was horribly skewed by a number of factors that should have been obvious to the researchers. First and foremost, the data analysis did not account for the fact that many of the participants in the study had chronic diseases when the study began as well as the fact that smokers were included in the study and their greater known tendency toward chronic illness and comparatively lighter body weight was a real factor in the inaccurate analysis of the data.

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Osteoporosis and Supplementation

by on August 14th, 2006

Osteoporosis (a degenerative bone condition) affects millions of American women and men. I have written before concerning the contribution that resistance exercise (strength training) can play in the prevention of this all to common condition/disease. But there are other factors at work which continue to stymie efforts to reduce the incidence of the disease. Although there are many medications that can help to slow the advance of osteoporosis, none can stop or even reverse it once it begins. And, of course, the onset of the condition is due in large part to the rapid reduction of estrogen after about age fifty.

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BMI—A Time Travel Tale

by on May 22nd, 2006

There is little doubt that Body Mass Index (BMI), a fitness indicator derived by dividing a person’s weight (kg) by the square of their height in meters, can be a significant factor in one’s long-term health. Although a body composition analysis to determine lean body mass versus fat weight is a necessary parallel test, the BMI has continued to be a statistic used as a quick peek into one’s general fitness level and propensity toward many chronic diseases over time. A BMI of 19.0 to 24.9 is considered ”healthy” or ”normal” while a BMI of 25.0 to 29.9 is considered ”overweight”. A BMI of 30.0 to 34.9 is considered ”obese” and a BMI of 35.0 or greater is considered ”seriously” or ”morbidly” obese (see ”Be Fit, Stay Fit-Why Your Workout doesn’#39;t Work…And How To Fix It!” pp. 74 and 75 for more information on BMI). Americans have gradually crept toward the upper numbers in the last twenty years at a rate that should be perceived as nothing less than alarming. Let’s take a little trip down memory lane.

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Why Do I Eat So Much?

by on May 15th, 2006

Most people realize that they probably eat too much but are not sure just how, if at all, they can control themselves from eating too much. Even the most well-intentioned individuals, at times, struggle with this dilemma. But there are some simple reasons why this occurs and some even simpler ways of controlling appetite. And it all starts with a little cluster of cells in the hypothalamus just above the pituitary gland and known, appropriately enough, as the appestat.

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