Train Your Body

Train Your Body

Hosted 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.... Show More

Episodes

June 28, 2016
Marriage and social relationships can improve your health.A recent study showed that those who were married were more likely to recover after a heart attack. They also had a shorter hospital stay by about two days.

The overall benefit of marriage outweighs the risk if it is a reasonable marriage.

Married folks tend to live longer, have less depression and are healthier than those who don't socialize. Socializing isn't based o...
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Get plenty of sleep so your athletic performance is top notch.A recent study examined the performance of cyclists who were going on reduced sleep. One group had 8-10 hours sleep, while the other got only four hours of sleep per night.

Not surprisingly, the sleep deprived cyclists were exhausted sooner and had less power.

You need sleep. It affects concentration, learning, and performance of muscle fibers. Sufficient sleep can also h...
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Learn ways to increase your consumption of fruits and vegetables.Fresh fruits and vegetables are fantastic for skin health. The fibers within are great for you digestive tract. They contain the kind of carbs your body craves.

How can you branch out from the bag of salad and sack of apples to stay excited about eating produce?

You can buy pre-washed and pre-cut produce and use it in stir fry, soups and salads. There are options for a...
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Cut your calories and treat your body to fresh summer cocktails and mocktails.Summer is here and hitting some parts of the country with a vengeance. To stay cool and hydrated, you can create some delicious and nutritious cold drinks.

Make your own simple syrups to mix into your drinks. Using sugar, agave nectar or stevia, you can make an herb-infused simple syrup. Mix this simple syrup with tea, club soda or juice. Grenadine is pome...
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Find out what the fittest American cities in 2016 have in common.Every year the American College of Sports Medicine releases its American Fitness Index (AFI). The AFI ranks the fitness of communities across the country based on extensive research.

The AFI analyzes research from various agencies to determine the overall health behavior of a population. Physical activity, level of smoking, and adherence to eating guidelines are all co...
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Even if your city falls on the bottom of the list, there are things you can do to improve fitness and overall health.Every year the American College of Sports Medicine releases the American Fitness Index. This report ranks the fitness of several cities in the United States.

Indianapolis bottoms out the list. They've been working steadily to improve walkability and opportunity for physical activity. It takes time to make change. ...
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A high protein diet may help you get better quality sleep.Adults need at least eight hours of sleep per night. You need the energy from that rest and you need sleep support to make healthy food choices.

A recent study of 14 obese adults over a few weeks examined the effects of protein on weight loss. Both groups had the same caloric intake, but one group ate low protein diets and the other high. The weight loss in both groups was th...
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Exercise is a great mood booster.Exercise makes you feel happy.

A 15-minute exercise session each day is enough to boost mood and endorphins, get your heart rate up, improve your stress levels, and help regulate your hormones. It also puts stress on your brain so it's able to handle life better.

A recent study assessed the effect of exercise on mood. One group exercised and the other didn't. The two groups watched emotional f...
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Should you use light weights and do more reps, or use heavy weights and do fewer reps?It’s important to have weight training as part of your workout regimen.

But, you may wonder which technique is better. Should you stick with light weights and a lot of reps? Maybe you should use heavy weights and use fewer reps. How do you know what’s right for you?

You have to look at your personal weight training goals. If you're just getting...
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Do your loved ones keep you from getting fit?You know it’s important to exercise so your body stays healthy. You really need to move your body if you spend eight-hour days at a desk.

The difficulty is coming home, taking care of a family and staying motivated to get that workout done. Bless their hearts, your family members may be holding you back from getting fit.

How can you get fit despite these setbacks?

You can recruit your fami...
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Find out about the Exercise is Medicine Program.In years past, doctors would always ask patients about physical fitness.

Getting the body moving is not only great for general health, but it also helps fight chronic disease. Wanting to elevate it to a vital sign, the Exercise is Medicine Program was born.

Now, Exercise is Medicine is in 50 countries. Doctors prescribe physical activity as part of treatment plans. Some prescriptions a...
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You need to get active, but where do you start?Everyone has to start somewhere with physical fitness. If you're just getting going for the first time or returning after some time off, becoming active doesn't have to be a daunting task.

Start by taking five minutes to do something. Make it easy on yourself by finding an exercise that interests you and do it for five minutes.

Break the ice with baby steps. Show yourself you can...
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Recreational soccer is great for your health, even as you age.A recent study showed that men 65-75 had fitness success by playing recreational soccer.

Older folks don't always get into traditional fitness programs (jogging or gym), so soccer is a wonderful alternative.

Playing soccer helps with overall fitness. It improves bone density and muscle mass. It's great for endurance and cardio health.

More importantly, having fitne...
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If you knew how long it would take you to work off that meal, would you choose differently?Many restaurants now disclose how many calories each menu option contains.

The idea is for diners to weigh their options with caloric value in mind. If you know you should only have 1500 calories a day, you might decide to go for the 500-calorie salad and skip the soft drink instead of the 560-calorie burger and 500-calorie fries.

All calories...
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Learn how to transition your workout from indoors to outdoors.Spring is in the air, and it’s the perfect time to move your workout into the great outdoors. 

There are many benefits to taking your workout outdoors. You may find yourself exercising for longer and not feeling your workout as much because you’re distracted by blooming flowers and chirping birds. You may burn more calories from the resistance that nature provides. Natur...
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Is your fitness tracker worth the expense?Wearable fitness trackers are great for getting you moving. Your fancy new device will have you motivated and interested in your fitness, at least for a while. You’ll check your steps and calories burned for a bit, hopefully using your device to improve your activity.

But, in the end, is your fitness tracker worth the expense? Do you really need all the bells and whistles it claims to have? ...
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April 5, 2016
Dr. David Sabgir discusses his nationwide fitness program, Walk with a Doc.Sometimes you need a little extra encouragement to get your body moving.

Even the thought of taking a short walk can be exhausting when you aren't used to it. Typically, those who have the least desire to become active are the ones who need it most.

Dr. David Sabgir founded Walk with a Doc to encourage people to get active. People can join up with walking...
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A little bit of moderate movement each day can help your body feel and function better.You might think that you need to spend hours and hours in the gym each week to maintain or improve your health.

While strength training and gym activities provide their own benefits, you can help your body with just 20 minutes of moderate physical activity per day.

Brisk walking is great for those who are not physically prepared to kick things up...
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Your wearable device may track your footsteps, but how accurate is it with important health information?Technology has improved by leaps and bounds when it comes to health tracking.

Old school pedometers that would reset if you jumped are now a thing of the past. Cell phones and wearable devices can track heart rate, calories burned and more.

However, the accuracy of these wearable devices is questionable. The varying results betwee...
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How can standing desks can help fight chronic disease?The average desk worker spends almost six hours a day sitting at a desk.

The break from sitting is usually for a trip to the water cooler or the copier. Sitting all day for years at a job contributes to chronic diseases, like obesity, heart disease, diabetes and cancer.

A quick trip to the gym after work doesn’t balance out the hours of sitting. The commute home, also spent sit...
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