Additionally, the subjective feelings of pain and fatigue associated with exercise have been cited as reasons for dropout (i.e., some people don’t like to sweat).

Virtual reality (VR) machines may help exercisers overcome the reasons for exercise dropout. A relatively new concept in equipment design, VR machines create an interactive virtual environment in which users participate.

The machines provide a combination of auditory and visual stimuli designed to get the user “caught-up” in participating, thus diverting the users’ attention focus from an internal one to an external one. By tuning in to external cues and surroundings, rather than to internal bodily cues (such as breathing), the user may delay the onset of boredom and fatigue.

I believe these ups and down have to do with my body becoming used to exercise and then finding a plateau. I talked to a doctor friend who said that the body will get used to exercise and then try to find a balance. In order to increase weight loss, a person must constantly increase the amount and intensity of exercise. This makes sense to me, and would seem, in my perspective, to be the logic behind interval training.

The decrease in smoking has helped, but by the end of the week, I felt a cold coming on. By Friday I did not feel well. I fear for the next week.

I am at notch four on my favorite belt, whereas I was at notch one when I began the Four Get Fit program. Friends have noticed the difference and I am generally pleased with my progress.

Bruce

Sharon’s Reply
Hi Bruce,

You averaged about 50 fat grams a day this week, but I don’t think this is the real story. Perhaps because of your increased exercise, you have increased hunger. I notice that you are eating two chicken breasts, and two sandwiches, or a foot-long sub, even though you do select the lower fat foods. In general, your portions of good food are getting larger.

Your weight fluctuation can be due to the high sodium in a restaurant meal, or to other fluid fluctuations due to the exercise. You should weigh yourself under the same conditions each week for accuracy.

Although it hasn’t been very long, you may also be building some muscle weight and losing some fat weight (a good thing) and so the scale is not too reliable. The belt buckle is, however. That is an indicator that you are losing abdominal fat, which is the most unhealthy and unsightly. Don’t let the scale ruin your mood. You’re taking better care of your health and getting leaner.

Keep a lid on the alcohol, watch the portion size and be aware of sodium and fluid effects on your weight.

Sharon
Armand’s Reply

Bruce,

It looks like you had a terrific week of aerobic exercise. If you have to prioritize, cardiovascular work is definitely the way to go. However, I know you realize the importance of resistance exercise as well. Next week, see if you can get back to weight training. By doing at least one session per week you can at least maintain your muscular fitness.

As far as your weight fluctuation, that can be attributed to several different factors, such as water retention, additional lean body weight (muscle), and an excess intake of calories.

As I’ve said before, your goal should be to lose body fat and not be so concerned about the weight itself. If your belt size is getting smaller, that’s a much better indication of fat loss than the scale.

Regarding your doctor’s comments about the plateau, there is some validity to what he says. It comes down to mixing up your activities to integrate the different muscle groups and motor patterns, and, most importantly, burning calories. As long as you are expending more energy than you are taking in as calories, you will lose body fat.

The key to the balancing act is exercising consistently while avoiding roller-coaster eating. I know you can do it, Bruce. Good luck.

Armand

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And, in an effort to increase profits, or at least cover the extra costsfor equipment and instructors, you may charge for these “special” classes. This may work at your facility, but many members, who already pay a membership fee, expect all group classes to be part of their membership.

The club where I belong tried charging an extra fee for its group cycling and weight-training classes, but no one signed up. So, the facility ended up offering the classes for no extra charge.

This topic prompted many of you to answer our WebRant question from March 2011, which asked, “Should health clubs charge extra for specialty group exercise classes?” Most of you said no, that classes are part of the club offerings, but some of you feel that the extra cost and effort required to offer these specialty classes justifies an extracharge. Read on for your responses.

Playing it straight

While much of health club advertising still relies on the “get-the-body-you’ve-always-wanted” tactic, the Sporting Club recognized a need to play it straight with consumers. “We wanted them to know we’re interested in their life,” says Darren Hogdon,” president of Athletic Clubs of America, marketing consultant for the campaign. “There’s a pent-up demand from people who are really looking for a wellness/fitness program, not just a good deal. There [are] people out there saying, ‘I just want someone to take my money and get me in shape.’ There’s a real consciousness about no-hype.”

Printed on warm-tone recycled paper, the 5-inch-square fold-out, titled “Live Longer, Live Better,” includes simple hand drawings and is accented with earth tones throughout. As part of a cross-marketing agreement with American Express, the piece was sent to AMEX cardholders in the club’s Orange County market area at no charge to The Sporting Club. The club’s target audience included working professionals age 40 and above who, Hogdon says, “have gotten off the fast-track of the ’80s, are now family-oriented and beginning to recognize their own immortality.”

Healthy results

Capitalizing on many people’s resolutions to begin exercising after the New Year, the piece was mailed in December. During a three-week period, it generated more than 120 telephone inquiries and walk-in visits, and yielded 51 new memberships. According to ACA, the campaign boasted a 41 percent closing ratio and paid for itself with the sale of less than six memberships. “This campaign drew in a market that was just ideal,” says Hogdon, who served as interim general manager of the Sporting Club at Lakeshore Towers when it first opened in 1992.

“People actually came in with the piece in hand and wanted to start a program. That’s why the campaign worked — because it was about starting an exercise program not about buying a health club membership.”

Since the facility first opened, Hogdon says the Sporting Club has been committed to people and programming first and foremost. “We really wanted to distinguish ourselves from the price-war-type facilities that seem to pitch their facility and equipment above anything else.” In addition to the traditional club offerings, the Sporting Club offers monthly CPR classes, complimentary fitness evaluations, pepper spray instruction and motivational contests, in addition to a kid’s gym, indoor in-line skating and a rock climbing wall. And while it is the goal of the Lakeshore Towers club to make exercise convenient and fun for members, there’s an underlying message that prevails. “Our message basically says ‘Get your priorities straight,’” says Hogdon. “All of these things we work so hard to buy are meaningless without our health.” Judging by the observation of management, members appear to be listening. “We’re finding more of our members come in here and do it not for the body, but for their health,” says Director of Fitness Services Celeste Budd. “And if a person feels good about the club and the programs they offer, they’re more likely to stick with it and tell other people about it.”

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“The best thing a company can do is to make it easy for the customer to complain, and then respond constructively to the complaint,” Hinchcliff says. Strategically placed customer critique cards at the check-in desk and in locker rooms invite comments, good and bad, from members.

The suggestion box is checked twice daily and if members choose to include their names, they are contacted within the next day. It is the design of the comment cards, however, that sets the stage for showing the staff is serious about seeking feedback, she adds. The two-color cards on heavy stock paper establish a professional approach.

The Member Communication Program gives the customers a voice and, since its inception last year, has provided the staff with invaluable information for designing new programs and facilities. Responses continue to file in, Hinchcliff says, leading her to believe the center’s successful member retention ratio can be at least partially credited to the program. Customers who feel they play a role in improving their fitness facility will stick around. “The Member Communication Program has improved customer relations with our members, emphasizing that we care,” she says.

Kaye, an epidemiologist at Boston University Medical School, and colleagues examined data from the United Kingdom on the occurrence of autism between 1988 and 1999. They chose this period because the MMR vaccine was introduced in 1988, and because the incidence of autism increased greatly over the same period.

Autism is predominantly found in boys — usually after the age of 2 years. In this study, the authors identified 305 children under the age of twelve, whose autism was first recorded during 1988-1999. Of these children, 254 — or 83 percent — were male.

In 1988, there were only 0.3 new cases of autism diagnosed per 10,000 person-years, while in 1999 there were 2.1 new cases per 10,000 person-years, a sevenfold increase, the authors pointed out. When they examined groups of boys born each year from 1988-1993, they found that the risk of autism increased from 8 per 10,000 in 1988, to 29 per 10,000 in 1993. Thus they found that the reported increases in autism diagnosis were substantiated by the data.

When they examined the data on vaccination, however, Kaye found no increasing trend in frequency of MMR vaccine use. Indeed, over 95 percent of the children had been vaccinated during the entire period under investigation, and this percentage remained constant over that time.

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Actively participate in an on-going recovery program. Go to a meeting. A holistic program of balanced living incorporates stabilization, verbalization, ventilation, reality testing, problem solving and goal setting, education and retraining, self-protection, nutrition, relaxation and spirituality.

Get active with healthy habits. Change old routines that were associated with the addiction.

Reach out to a positive, healthy and supportive person. Know the friends and family members who love you enough to help keep you healthy, clean and sober.

Stay alert to fear, anger, loneliness, resentment or depression that may be the thought and emotional triggers for addictions.

Learn to cultivate an “attitude of gratitude” to overcome the false belief of entitlement.

Get professional help from someone with an expertise in addiction. Not everyone has this expertise, so search, interview and choose wisely.

Is There Something Someone Can Do to Help a Friend or Family Member Who Has an Addiction?

The most loving thing we can do to help an addict is not to agree with them. It is loving to treat someone as if they are totally adequate, capable and responsible for controlling their self and their life.

It is loving to let them accept the full consequences for their actions. It is loving to not buy into their denial, rationalization, minimization or projecting of blame onto outside individuals or events. It is loving to not let them accept or receive rewards for a process they blocked and did not participate in. It is loving to accept them for the way they choose to live and to make their own choices if we want to continue a relationship with them because of it.

The biggest problem with addictions is that they work temporarily, to fix a lifetime problem.

Thank you for listening, for the opportunity to be of service, and for sharing a clean and sober journey.

Addictive thinking is all-or-nothing based.

Addictive thinking is fear-and-pain based.

Addictive thinking is denial based.

Addictive thinking is rationalization based.

Addictive thinking is immature and narcissistic self-absorption.

Addictive thinking believes in an external focus of control.

Addictive thinking does not work.

Can You Tell Me More About Treatment?

No treatment can begin until the individual realizes and admits they have a problem and genuinely wants help. No one can do it for them.

Before outpatient treatment or self-help programs can work, the addict often needs to under go detoxification to get the chemicals out of the body’s system. In-patient programs often have the most resources available for withdrawal and crisis management.

The 12-step anonymous movement takes many forms and has been applied to many content areas. The 12-step anonymous movement is the most visible, convenient, affordable and successful program readily available day and night, and online. It has a strong “spiritual” flavor without being denominational. The program works.

There are other recovery alternatives such as working with a psychologist or a counselor.

Are There Ways to Prevent Relapse?

Like addictions, recovery and relapse prevention progresses through stages. In pretreatment, the focus is on the recognition and admission of the addiction. Treatment then focuses on detoxification and stabilization of the withdrawal symptoms and crisis management. Early treatment teaches acceptance and coping skills. The middle of treatment presents balance living. It is only in the later treatment that the personality begins to change and that maintenance and relapse prevention is based on personal growth and development.

Food: Addicts crave sugar and carbohydrates that break down in the body and produce profound mood alteration. The biggest problem in food-addiction treatment is that one cannot go without food. Therefore, abstinence is not possible.

Gambling: One of the oldest addictions, the risk, the excitement, the quick fix, and all the destruction possible make it an ideal addiction.

Pornography: The Internet offers the safety of anonymity and the thrill of fantasy. Pornography sites and chat rooms provide never-ending possibilities.

Sex: If used for something other than communicating love and respect between two consenting adults, sex is an addiction. Illicit sex is carried out in secrecy and fear. Adrenaline and orgasm combine to make a powerfully addictive drug.

Cigarettes: Nicotine is a powerful addictive chemical that contributes to many healthy problems.
Caffeine: A strong addictive agent. If you drink enough to get a headache without it, you know you are into an addiction. If you cannot start your day without it, it just may be an addiction.

Work: When we over-identify with work to provide our self-worth, or when use it to avoid the responsibilities we have at home.

Exercise: Can be used addictively in an attempt to “fix” us to be beautiful enough or buff enough or to avoid other obligations in life. The endorphins released during extended endurance work produces a “runner’s high.”

Codependency: Relationships and even love can be addictive. We each are whole within ourselves. Relationships are to balance us. The romanticized love presented in the media often feeds unrealistic expectations that cannot be lived up to and leave everyone feeling less-than. There can be a fine line of distinction between loving attention and obsessive stalking. Beneath all addictions is codependency. Beneath codependency is a love or relationship addiction. Beneath love and relationship addictions is a fear of abandonment. Beneath the fear of abandonment is our abandonment of ourselves. The abandonment of self is the root of spiritual bankruptcy.