Train Your Body
150 episodes - English - Latest episode: about 8 years ago - ★★★★★ - 4 ratingsHosted by exercise physiologist and personal trainer, Melanie Cole, MS. Guests are provided by the American College of Sports Medicine (ACSM) and are experts in all arenas of fitness, nutrition, athletics, and sports medicine. This show appeals to both fitness buffs AND beginners. Fitness trends, workout techniques, preparing for your marathons, and so much more – it’s all covered on Train Your Body.
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Episodes
How Alcohol Can Blow Your Diet & Spark Excessive Weight Gain
October 06, 2015 16:06 - 8.68 MBEven if you save going out with your partner or friends for the weekend, sipping on too many cocktails just one or two nights a week can have drastic consequences on your diet. You may not realize it, but alcoholic beverages can be packed with calories. In fact, a five-ounce glass of red or white wine contains about 120 calories, a 12-ounce beer has about 150 calories, and a 1.5-ounce shot of 80-proof liquor has about 100 calories. Alcohol also lowers your blood sugar, which can cause you t...
Muscle Cramps: Fatigue or Electrolyte Deficiency?
September 22, 2015 16:18 - 8.61 MBEven though pulling a muscle isn't considered life threatening, it still can be a huge pain. Muscle cramping can keep you from exercising, or from reaching any goals that you've previously set for yourself. But, why do muscle cramps happen? Is it from overuse (fatigue) or do you have something a little more serious like an electrolyte deficiency? Listen in as Michael F. Bergeron, PhD, FACSM, shares whether or not your muscle cramping is derived from fatigue or electrolyte deficiencies.
How to Make Athletics Balanced & Fun
September 22, 2015 16:06 - 8.75 MBIf you or someone you love is involved in athletics, you know how important it is to keep your health safe and your body injury-free. You may also know the importance of getting your child involved in athletics at a younger age in order to help them seek the benefits of both physical activity and social interaction. However, trying to keep athletics fun in order for your child to stay interested over the years can be a challenge. Michael F. Bergeron, PhD, FACSM, shares how you can find wa...
U.S. Surgeon General Urges More Walking for Optimal Health
September 15, 2015 16:18 - 8.71 MBRecently, the U.S. Surgeon General launched a campaign to help address major health epidemics like diabetes, heart disease, and obesity. With only 22 minutes a day of walking, you can drastically decrease your risk of serious health issues later in life. However, a 2013 study by the U.S. Department of Transportation found that three out of 10 Americans reported there were no sidewalks along any streets in their neighborhood. Another barrier that doesn't allow many people in communities to ...
When Less Is More
September 08, 2015 16:18 - 8.58 MBIf you have a specific goal weight in mind, or if you're counting down the days until a huge life event, it might be time to increase your fitness routine. Oftentimes, people think they need to increase their fitness routines by simultaneously working out several times a day and decreasing the amount of calories they consume. However, focusing your attention on doing more may actually backfire and end up causing an injury or burnout. How do you know when enough is enough? Fitness experts...
What Is Your Trainer Really Thinking?
September 08, 2015 16:06 - 8.68 MBThere are many reasons you may hire a personal trainer. For example, you may need someone to help motivate you through your workouts. When you're out of breath and dripping with sweat, do you ever wonder what your trainer is thinking? Even if you think your lifestyle habits aren't so bad, your trainer might think otherwise. But, will your trainer ever tell you what he or she is really thinking? Listen in as fitness experts Neal Pire and Grace Desimone share the top three fitness instru...
Checking In with Your New Year's Resolution
September 01, 2015 16:18 - 8.6 MBResearch suggests that by eight months after New Year's Day, over half of you who made New Year's resolutions have either lost momentum, or have completely given up. In fact, research says that only eight percent of you will reach your goal. Why is that? Usually the most common resolutions are to quit smoking, lose weight, and get into a fitness routine. But, these are some of the most difficult resolutions to follow. The reason is because you have to make significant lifestyle modifi...
Eating Healthy: It’s YOUR Responsibility
September 01, 2015 16:06 - 8.74 MBIt all seems so simple; steer clear of processed foods, exercise, drink lots of water, and you'll be on the right path for a healthy life. However, it's not that simple. Nutrition and exercises are constantly changing, and it seems like there are always new diets to try and new workouts that promise to help shed troubled areas. This can make you feel confused, overwhelmed, and quick to throw in the towel. It's not your fault if you struggle with understanding health information and the ...
Top 10 Healthy Food Trends of 2015
August 25, 2015 16:18 - 8.59 MBFads come and go; this is especially true for foods. Every year there seems to be several food trends that flow into your grocery stores and restaurants. What are the top 10 healthy food trends of 2015? According to an article posted on Everyday Health, here are the top 10 foods of 2015: Teff Beet greens Heirloom Beans Grass-fed dairy and meats Nut-based vegan cheese Gluten free flours Bone broth Rutabagas Hyperlocal and non-GMO foods Braising your food, not roasting Listen in...
Misleading Terms on Your Food Labels
August 25, 2015 16:06 - 8.76 MBFood labels are important to fully know what's in the food that you're buying and eating. However, the difference between "organic" and "natural" and what those terms mean, food labels might be a little confusing. What are the most common misleading labels on food? Felicia Stoler, PhD, shares the common misleading food labels and how you can choose your food without being fooled.
Is Your Personal Trainer Pushing You Too Hard?
August 18, 2015 16:18 - 8.6 MBHiring a personal trainer might be your best option to reach optimal fitness results. It may also make more sense if you have a hectic schedule and need some extra motivation to get to the gym. However, if you're not used to working out and feel like you're being pushed to the point of passing out, or if you have an injury, when should you skip your personal training sessions? Is there ever a time you should look for a different personal trainer if you feel yours isn't keeping your best ...
How Safe Is Your Gym?
August 18, 2015 16:06 - 8.74 MBIf you've recently joined a gym, you might have some questions about how safe it is. Not just safety in terms of how stable the equipment is or the overcrowding of a fitness class, but also feeling safe in the company of the people surrounding you. The gym is usually a place where people like to go to relieve stress, tension, and escape from the hectic day. That becomes a bit more difficult if you feel uncomfortable about using certain equipment or if someone is side-eying you from acros...
Summer Sweat: What's the Best Way to Stay Hydrated?
August 04, 2015 16:18 - 8.6 MBEven though staying hydrated is important throughout the year, it's even more crucial during the summer months. Should be easy enough, right? Just consume enough water throughout the day. If you're outside all day, or exercising in the summer heat, does that mean you need to drink even more water? Or, are sports drinks like Gatorade a better option, since they replace the electrolytes you've lost through sweating? What truly is the best way to stay hydrated? Lewis Maharam, MD, shares the...
Running in the Heat: How to Stay Healthy on Race Day
August 04, 2015 16:06 - 8.76 MBRunning or exercising outside can be a great way to avoid workout burnout while boosting your overall health. However, when it's humid, hot and the sun is beating down on your skin, it can pose some serious risks. Not only do you face potential sunburn, but also a risk of heat exhaustion or heat stroke, as well as dehydration. How can you stay hydrated all throughout your race day? Lewis Maharam, MD, joins Melanie Cole, MS, to discuss proper hydration for your summer races.
3 Secrets to Healthier Eating
July 28, 2015 16:18 - 8.58 MBWhen you're trying to lose weight, or if you're trying to feel better about your health, trying to change your diet can be difficult. Not only are you used to eating a certain way, but you may have strong cravings for sugars, fats, and carbs that you never experienced before. However, healthier eating may be easier than you thought. A new report analyzed 112 studies that collected information about healthy eating behaviors and found that most healthy eaters did so because a restaurant, gr...
Keep Calm & Carry On for Long-Term Health
July 28, 2015 16:06 - 8.76 MBWhen you think of stress, you may think of all the negative consequences that come with it and the damage it can have on your health. However, reacting positively to stressful situations may play a key role in long-term health. In fact, some believe you need a little stress in order to live. How can you learn to react positively when in stressful situations? John P. Higgins, MD, MBA, discusses how a little stress might not be so bad, and how you can learn to change your attitude toward s...
Start Smart: Build Consistency Before Quantity
July 21, 2015 16:18 - 4.3 MBDo you ever find yourself thinking there's so many exercise options that you don't know which one to do, so you just stick to the same workout and end up dreading it? A big reason that you might find it difficult to sustain a physically active life is because you might be too ambitious and try to do too much in the beginning. Like brushing your teeth every day, the real key to sustaining self-care and a physically active life is being consistent. Why is consistency better than quantity ...
Busting the No Pain, No Gain Myth: Exercise CAN Be Fun
July 21, 2015 16:06 - 4.38 MBMaking a commitment to get (and stay healthy) can feel like a job. You may have to force yourself to go to the gym, because you know it's beneficial to your health that you do. But, instead of dreading your time on the machines, you might be able to find a way to make exercise fun so you will actually want to go. How can you make exercise fun? Listen in as Michelle Segar, PhD, shares how you can make exercise fun and still get the weight loss results you want.
Exercise Facts & Myths
July 14, 2015 16:18 - 4.3 MBStaying active may be a huge priority in your life. Even if you've made routine trips to your gym and attended numerous fitness classes, you may start to wonder if you could be doing something more. Fitness ruts are common, and they can make your fitness goals that much harder to reach. You may also have questions about fitness classes versus a personal trainer, machines versus free weights versus your own body weight. Listen in as Neal Pire and Grace Desimone join host Melanie Cole, MS...
Your Doctor Said You Should Exercise, Now What?
July 14, 2015 16:06 - 4.38 MBIf your doctor has told you that you should start exercising, and you've never really exercised before, it's understandable if you don't know where to start. Depending on your age and fitness level, you may not be able to jump into a fast-paced exercise routine right away. If fitness is something new in your vocabulary, there are certainly questions to consider. What should you be looking for in a gym? What type of exercises should you be doing? And, how do you spur that motivation to...
Hot Potato Salad: Summer Food Safety Tips & Tricks
July 07, 2015 16:18 - 8.6 MBWith summer in full swing, you might have already attended a few outdoor picnics and BBQs. With the sweltering heat from the powerful sun beating down, do you know which foods are safe to be kept outside? For instance, how long can your mayonnaise-based potato salad be left out for guests to enjoy? Listen in as Felicia Stoler, PhD joins Melanie Cole, MS, to discuss summer food safety tips that you and your family should follow while attending parties and other outdoor events.
5 Summer Foods to Eat in July
July 07, 2015 16:06 - 8.75 MBNow that summer has arrived, you might have noticed the produce section looking colorful, fresh, and ample. There are so many yummy choices to pick from throughout the entire summer. But, specifically during July you might want to try out these foods: Figs Peaches Cherries Rhubarb Peas What are some other foods you should buy in July? Listen in as Dr. Felicia Stoler shares the top five foods you should be eating during this hot summer month.
National Senior Games & Olympics: Why It’s Never Too Late to Reach Your Goals
June 30, 2015 16:18 - 8.6 MBIf you're someone who's always looking to take your fitness to the next level, or if you're looking for a new fitness goal, why not consider the senior games? Originating in St. Louis, MO, back in 1985, the senior games strives to promote a healthy lifestyle for adults through education, sport, and fitness. The games include a 19-sport, biennial competition for both men and women that are over the age of 50. How can you participate? Pam Peeke, MD, shares who can participate in the senior g...
Fitness Age Test: What’s Your REAL Age?
June 30, 2015 16:06 - 8.75 MBYou obviously already know how old you are, but does that number match up to your fitness age? Whether you make frequent trips to your gym, or engage in daily physical activities, you may be wondering how fit you really are. Your fitness age is determined by your VO2max, which is your body's ability to take in and utilize oxygen. Your VO2max indicates your current cardiovascular endurance level and can be used to compare your personal fitness level with people that are the same age. Unf...
What Types of Physical Activity Lead to with Better Sleep?
June 23, 2015 16:18 - 8.59 MBAs a society, getting the right amount of quality sleep at night has become a serious problem. In fact, according to the Centers for Disease Control and Prevention, insufficient sleep is a public health epidemic. You might have noticed the damaging effects loss of sleep has on your health, including grogginess, memory loss, irritability, hormone inbalance, increased risk of obesity, and other serious health issues. You may already know what you should be doing to get better sleep at night...
Benefits of Aerobic Training in Adults with Asthma
June 23, 2015 16:06 - 8.75 MBAsthma occurs when you have inflammation in your air passages that results in the narrowing of the airways that transport oxygen from your nose and mouth to your lungs. Symptoms include difficulty breathing, wheezing, coughing and tightness in the chest. According to the Centers for Disease Control and Prevention, the current number of adults suffering from asthma is 18.7 million. If you're someone who has asthma, you might think that exercise would worsen your symptoms. However, certain ...
Exercises for Osteoporosis Prevention
June 16, 2015 16:18 - 8.62 MBOsteoporosis is a disease that occurs when your bones lose their density, become fragile and are more likely to break or fracture. Even though both men and women can develop osteoporosis, women are more likely to suffer from the condition. This is because after menopause, women produce lower levels of estrogen, which is an essential hormone for protecting your bones. How can exercise prevent osteoporosis? Research has shown that you can preserve your bone health by participating in physi...
Gym Etiquette: Respect Personal Space
June 16, 2015 16:06 - 8.74 MBEveryone has different "personal space" needs, and some people need to have more space than others. This is especially true if you're working out in a group fitness class or having a one-on-one session with a personal trainer. What's the proper etiquette for maintaining personal space between you and your personal trainer or fitness instructor? Fitness experts, Grace Desimone and Neal Pire, join Health Radio to discuss professional etiquette when it comes to your personal space.
Self-Care: Essential Fuel for a Happy & Healthy Life
June 09, 2015 16:18 - 8.61 MBIn such a crazy and on-the-run society, it can seem like you're juggling several tasks throughout each day. This might make it seem like your time is focused on others' needs, instead of your own. Sometimes you need to put yourself and your needs first in order to feel both healthy and happy. How can you use self-care as essential fuel for what matters most in your life? Michelle Segar, PhD, MPH, joins host Melanie Cole, MS, to discuss why self-care is crucial for living life to the full...
The Secret to Lasting Fitness Motivation
June 09, 2015 16:06 - 8.75 MBIf you've been at the gym several days a week for a long period of time, some days you just feel tired and want to skip your daily trip to the gym. That's not a bad thing. But, when it turns into weeks of trading in your run for a nap on the couch, you might be experiencing some burnout and finding it hard to stay motivated. The good news is, this happens to everyone. However, it's up to you to find a way out of this slump and get through your workouts. What are the secrets to lasting f...
Morning Nutrition: Kickstart Your Day in a Healthy Way
June 02, 2015 16:18 - 8.99 MBMany popular breakfast foods and drinks for children contain so much added sugar, it can be the equivalent of eating dessert for your "most important meal of the day." For example, "juice" drinks commonly contain as much sugar as soda, as do breakfast cereals that contain marshmallows and chocolate. Even foods that are advertised as whole grains can contain lots of sugar, so it's difficult to make smart choices. The sugar trap doesn't just affect kids... many favorite breakfast foods amon...
Weight Loss Frenemies: Why You Need Support for a Healthy Lifestyle
June 02, 2015 16:06 - 8.76 MBSocial support is an under-appreciated key to successfully losing weight or adopting an exercise program. Having supportive family, friends, and co-workers is a sort of "secret weapon." All too often, however, people trying to adopt a healthier lifestyle encounter a lack of support that ranges from others simply not being helpful to individuals interfering, consciously or unconsciously, with the behavior change. In some cases, it can feel like sabotage. Remarkably, this can come from the...
Avoid Distractions & Get the Most Out of Your Workout
May 20, 2015 21:18 - 8.89 MBDistractions such as cell phones and TV's can keep your workout at a lower intensity. Your exercise doesn't have to end when you leave the gym. Walking instead of driving is a way to keep moving after your work out. Michele Stanten, a walking coach (mywalkingcoach.com) and ACE-certified fitness instructor, discusses distractions while you exercise and the best ways to aid your fitness even when you're not at the gym.
He Said, She Said: Difference in Male & Female Fitness Instructors
May 19, 2015 17:22 - 8.91 MBWhen choosing your exercise instructor do you take gender into account? Qualifications aside, choosing the gender of your instructor(s) should be based on your comfort level. With instructors often having intimate access to your body, this decision is an important one. On this week's installment of "He Said, She Said," Neal Pire and Grace DeSimone help you make this all-important decision so your workout experience can be as comfortable as possible.
2015 American Fitness Index Report: Part 2
May 19, 2015 17:11 - 8.91 MBAs a leader in sports medicine and exercise science, ACSM uses its research expertise to provide the 2015 American Fitness Index report as a reliable measure of community fitness for the country’s 50 largest metropolitan areas. Cities that ranked near the top of the index have more strengths that support healthy living and fewer challenges that hinder it. The opposite is true for cities near the bottom of the index. In this segment (Part 2 of 2), Walter R. Thompson, PhD, discusses the 201...
2015 American Fitness Index Report: Part 1
May 19, 2015 17:00 - 8.88 MBAs a leader in sports medicine and exercise science, ACSM uses its research expertise to provide the 2015 American Fitness Index report as a reliable measure of community fitness for the country’s 50 largest metropolitan areas. Cities that ranked near the top of the index have more strengths that support healthy living and fewer challenges that hinder it. The opposite is true for cities near the bottom of the index. Walter R. Thompson, PhD, discusses the 2015 American Fitness Index Report...
Prevention & Treatment for Cramps and Shin Splints
May 12, 2015 17:33 - 8.9 MBIf you're a runner, you've probably suffered from shin splint or cramps. They can be painful, but fortunately, there are ways to prevent them from occurring. Shin splints and cramps are a few running-related injuries that, with proper equipment and training, can be avoided. But, if you do get them, what can you do to relieve the pain as quick as possible? Hydration is the best and most important way to begin. Stretching before running and using proper equipment goes a long way in avoiding ...
Run Faster, Stronger & Injury-Free
May 12, 2015 17:22 - 8.91 MBYour body is a kinetic chain of bones, muscles, joints, and tendons. Running with a single weak link causes physical imbalance and ultimately leads to injury. But, you can strength train your entire body to improve your running mechanics and reduce your chances of getting hurt. Jordan D. Metzl, MD, discusses running safety, whether you're a weekend jogger or a dedicated marathoner.
Are Health Apps Beneficial for Already-Healthy People?
May 12, 2015 17:11 - 8.89 MBIf you’re looking to be more proactive about your health and fitness, “there’s an app for that” rings true for you. Some experts argue that health apps have the potential to make a broad impact on the health of the general population. But, others explain that there's not enough evidence to support such claims and suggest that health apps may even be harmful. John P. Higgins, MD, discusses health and fitness apps and whether they're good or bad for people who are already healthy.
What Type of Exercise Is Best for Losing Weight?
May 12, 2015 17:00 - 8.9 MBIt's been proven, time and time again: eating healthy and exercising regularly will help you lose weight. But, which exercises are the best to help you achieve weight loss success, while losing the weight safely? Right off the bat, walking is the number-one exercise for weight loss. It doesn't require any equipment (other than a pair of walking shoes), and there's no need for a gym membership to do it. Vigorous swimming can burn anywhere from 400 to 700 calories an hour, and all types of s...
Kids & Play: Getting ALL Children Involved
May 05, 2015 17:11 - 8.91 MBSports participation has been a tool of public health for more than a century. But today, most kids miss out. The problem disproportionately affects some groups of kids, starting during the grade-school years. Tom Farrey joins host Melanie Cole to discuss the best ways to get all children involved in physical activities.
Parent & Community Involvement in Youth Sports
May 05, 2015 17:00 - 8.9 MBSome children find ways to play on their own. But, the eras of the sandlot and unstructured play -- and of kids making up games and playing with friends for hours on end -- are largely gone. American sports lack a commitment to inclusion and are shaped by money; leaving many children, families, and communities on the outside looking in. Tom Farrey discusses the best ways for parents to get ALL children involved in sporting activities.
How Real People Get in Shape & Lose Weight
April 28, 2015 17:33 - 8.89 MBYou see and hear miracle weight loss tactics touted by celebrities, but are they really realistic for YOU? When it comes to losing weight and getting fit, there are a wide range of behaviors that people can engage in. And, more importantly, there is no “right way” to be successful. Brian Parr, PhD, discusses the best ways for the "everyday" man or woman to get in shape and lose weight. He also shares some inspiring success stories.
Pros & Cons of Weight Loss Challenges
April 28, 2015 17:22 - 8.9 MBIs your work place conducting a weight loss challenge? Are they trying to be like the biggest loser? You may think this is a great way to get motivated. But, could it lead to unachievable goals and ultimately de-motivate people? To lose weight and keep it off, you must keep things in perspective. You did not gain the weight quickly, and you should not plan to lose it quickly. While the promise of quick weight loss is enticing, dieters who lose weight quickly on a severe diet inevitably re...
Sports Schedules: How Many Activities Should Your Child Take On?
April 28, 2015 17:11 - 8.9 MBResearch tells us that kids benefit mentally and emotionally by playing sports. But, should there be a limit to the different sports your child takes on at one time? There are many things to consider when letting your child play multiple sports, including: School studies: are they able to keep up their grades? Your time: are you driving them around from one place to the next regularly? The cost: sports equipment costs can add up quickly. Your child's health: are they able to take on all...
When Should Your Child Start Weight Training?
April 28, 2015 17:00 - 8.89 MBWhile children have traditionally been encouraged to participate in aerobic activities such as swimming and bicycling, a compelling body of evidence indicates that strength training can also be a safe and effective method of exercise for children, provided that appropriate guidelines are followed. The risks associated with strength training are not greater than other sports and activities in which children regularly participate. However, the key is to provide qualified supervision, age-spe...
Get Groovy: Tunes Help You Pump Up Your Exercise Routine
April 21, 2015 17:33 - 8.92 MBWhether your choice is Led Zeppelin or Dolly Parton, music can really pump up your workout. Music has the ability to get you moving. Research shows it can play an important part in keeping you motivated and energized during your workout. John P. Higgins, MD, joins host Melanie Cole, MS, to discuss how your favorite music can help boost your workout. Some of Melanie's favorite songs are: Walking on Sunshine by Katrina and the Waves Feeling Stronger Every Day by Chicago Jump by Van Halen B...
Stiff & Sore from Sitting All Day? A Treadmill Desk Might Be Your Answer
April 21, 2015 17:22 - 8.9 MBMany of us spend hours upon hours working at desks with computers, causing you to be stiff and tired from sitting all day. But now, there's a way to combat your work fatigue. Treadmill desks could be the answer for you. John P. Higgins, MD, discusses this new way of keeping fit while working at your desk or work station.
Exercising in Your 50s but Working Out Like You're in Your 30s?
April 21, 2015 17:11 - 8.88 MBWhen you were in your 30's, you may have lifted weights and used all the equipment in the gym. But, your now in your 50's, you might find some of those exercises more difficult. Should you even be doing the same exercises you did when you were younger? Michele Stanten, a walking coach and ACE-certified fitness instructor, discusses your workout and how it might change as you get on in years.
Get Your Mate to Exercise without Sacrificing Your Own Time
April 21, 2015 17:00 - 8.89 MBDo you exercise regularly but your mate doesn't share your enthusiasm? While trying to get them to work out, you could be losing some of your precious exercise time. So, just how can you get them to enjoy fitness activities the same as you? MIchele Stanten, a walking coach and ACE-certified fitness instructor, discusses how you can get your mate to exercise, without sacrificing your own time.