Florida Agenda

By Christian Alexander

I may have sounded more than a bit cynical when it comes to medication, the doctor’s who prescribe them and the pharmacies that distribute them, but I have reason to be. I have been told by more than one doctor that if I didn’t take their medications for my HIV, I wouldn’t live long enough to follow any of my dreams. These were and are doctors – people I was raised to trust in and believe without question.

For a very long time, I played the good little patient and took their concoctions, all the while feeling worse on them than I did off. After an unscheduled “treatment holiday,” I just stopped taking my meds when my lover was dying. As distraught as I was over what I was going through and my up-coming nervous breakdown, physically I started feeling better. Then, my partner died. I spent more than a few days “resting” at a nearby hospital, all the while denying the HIV medication they wanted to shove down my throat.

When I got out of the hospital, I began drinking … heavily … and often. You know those miniature bottles of booze they serve on airlines? I had them stashed everywhere-around my apartment, in the glove box of the car, in the trunk of the car, hidden in my closets, stashed in my desk at work, hidden all around the spa that I ran. I mean everywhere. Breakfast, lunch and dinner for years.

Somehow I managed to keep up appearances, made it to work, didn’t have any car accidents and kept my quarterly doctor’s appointments for blood work. I had been mostly on and sometimes off my medications since my diagnosis in 1994. My number’s (T-Cells and later viral load) tests were never great, but they were never that bad.

Oddly enough, when I began to disregard my doctor’s orders and got to the stage where I could drink Karen Walker under the table, my numbers actually improved. For over four years, I’d get checked every three months and for four years, I was “ok.” Even though I didn’t feel I needed to be on the meds, the doctor’s spiel was always the same.” You need to be on medication,” and because I had learned a thing or two and argued with them, they never took me seriously.

When I destroyed my life in 2001, I went through detox and rehab. I stayed sober for nearly a year, then I got sick.  Very sick. Several days and two spinal taps, sick. I joked with my doctor that if this was sobriety, I was going back to the bar. He disregarded me, gave me new medication to take. After the scare I had in the hospital, I was inclined to take them. Long story short, it got a lot worse before it got better.

Having been on one of the meds, I was on led to my tranquilizer addiction. I always thought it rather ironic that they would give a known alcoholic heavy duty tranquilizers, but back then, I didn’t know what it was and wasn’t about to question the doctor.

The more I have thought about it, the pharmaceutical companies are greedy. That’s business in America. They are out to make a buck just like everyone else. But, it seems now, we also have more disorders, depression, aches and pains and anxiety than we ever did in the past. Is it that society is under so much stress that our minds and bodies create problems that need to be fixed?  Or is it that the drug companies are creating the need through seeing these trends and are quickly coming up with medications to placate us.

Of course, there are drugs out there that do wonderful things for people. Cancer patients are living longer, although I am forced to question the price for that time. I’ve seen people go through chemo, it’s a literal hell with no guarantee that it will work.

I have no doubt that there will always be a real need for newer and better drugs, but I don’t see anything other than greed by changing a formula on a proven medication just to pad their pockets more.  Sure, an extended release tablet is more convenient, but what is this convenience worth when the older one is available generically for a tenth of the price?  Which do you choose:

convenience or cost? Especially with some insurance companies cutting off paying for the “older” drug in favor of funding the “newest” formula.

Stay healthy, but if you do fall ill, ASK QUESTIONS!!!

By SAM KNEW, MSW

Of all the things we do to stay healthy, one of the most overlooked preventatives in keeping the doctor away is right under our nose. How often you smile could have a direct impact on your biological and mental well-being. It may be surprising to you that when you smile, even a fake smile, you release endorphins. Endorphins are the transmitters in the brain that reduce pain, and feelings of anger and sadness. This chain reaction in mood has a serious biological benefit: increasing ones immune system, specifically in individuals with compromised immune systems.

Among our best natural defenses are little known lymphocyte (white blood) cells referred to as Natural Killer (NK) cells. These cells, in short, are the meanest, toughest little guys (or ladies) that can effectively destroy most viruses, including HIV and some types of cancers. Various studies even show that individuals with compromised immune systems and large amounts of NK cells systems have been able to postpone the use of medication treatment. And FYI: your mood makes all the difference in the number of NK cells you have. A Harvard study showed individuals with “good coping skills” and a positive outlook tended to produce three times as many active NK cells than those who were identified in a high-stress group.

One aspect that experts are quick to point out is that an individual who frequently functions in high stress keeps their immune system working over time. In effect, your body is busy coping with an increased heart rate, slowed adrenaline, digestion issues and loss of blood flow to major muscle groups. This fright or flight response (the body’s perception of threat or danger) can even have  long term effects, such as hair loss, obesity, diabetes, depression, tooth and gum disease, ulcers and (as it usually comes down to in this column) sexual dysfunction.

Sex and stress are definitely linked. Not only does stress contribute to a low sex drive physiologically, under stress the body releases cortisol, a hormone which inhibits other hormones such as testosterone – the principal male sex hormone. It is also responsible for healthy body development, such as retention of protein and tissue mass, which are especially vital to individuals with compromised immune systems. The good news is that it seems to work the other way around as well. Sex can  be a great stress reliever. Researchers found a correlation between sex and stimulated cell growth in the hippocampus of the brain. That’s the part of the brain primarily associated with long-term memory. In addition, a healthy sex drive can result in decreased blood pressure, and an increase of antibodies and endorphins, which can increase those NK cells. Not to mention, if done right – it should put that smile back on your face.

Sam Knew, MSW is an educator

By ANDY KRESS

Cakes, cookies and desserts have been part of the American diet for years and are definitely here to stay. These treats are great tasting and full of quick energy when eaten in small sensible amounts. A well-balanced healthy diet consists of having an occasional treat and not denying those inner desires. Note the word “occasional.” Unfortunately, most Americans tend to consume more than the recommended serving when it comes to these sweet and tasty delicacies, as well as having them a little more often than they should.

There can be many major health repercussions from having one too many of these little sweets. Diabetes usually tops the chart, followed by high cholesterol and heart problems. Next comes obesity – a BIG problem, as well as tooth decay. They don’t call it a “sweet tooth” for nothing. Many cakes, cookies and pastries are very high in calories and low in nutritional values making the body deficient of nutrients when trying to use the energy from these foods for fuel.

Most of the moistness of cakes, cookies and pastries comes from their fat. The trick is to cut down the fat and sugar and still not lose the texture or consistency. There are many ways that you can enhance the flavor and taste of your favorite recipe with a few healthy alternatives just added in, or in place of.

Next time you are in the kitchen, try using applesauce, strained bananas or strained prunes for a healthy substitute for some of the fat in that favorite recipe of yours. The fruit will keep the moisture, as well as contribute added sweetness and flavor to spice things up. Also reducing the amount of sugar added into the ingredients by replacing it with cinnamon or other spices can add new flavor to perk up those taste buds. Lower the gluten content by using a rice crust; it will give your dessert a delicious and extra flaky texture. A low-fat graham cracker crust is another great alternative to the usual butter crust, reducing calories and adding in much more nutrition. Discarding half the yolk and substituting egg whites adds extra protein and reduces the cholesterol in cakes and cookies making them a more nutritious snack. Also substituting condensed skim milk in place of the usual heavy cream in most of your frostings helps reduce calories without losing flavor.

Fruit glazes and fruit sauces make a great topping for the top of those cakes, cookies and pastries too, while reducing the calories and fat content. Oatmeal and dried fruit will up the nutritional content of any cake, cookie or pastry as a replacement for nuts and other high fat or sugar ingredients, so don’t be afraid to throw a handful in the next time you are baking. Fresh berries offer another alternative to dried fruit to drop even more calories and add lots of fresh taste everyone will enjoy.

Fat-free cream cheese is another smart and healthy way to knock down the fat content and calories of your favorite cheese cake recipe without losing the texture and consistency.

Sugar substitutes add sweetness and satisfy cravings with far less calories. The main artificial sweeteners are Aspertame and Saccharin that are particularly helpful for those suffering from diabetes who have to limit their sugar intake. Artificial sweeteners can be up to 60 times sweeter than sugar weight for weight, leaving far less calories cup for cup in your favorite new healthy recipe.

Using these tricks of the trade will not only help you slim your waistline, but will also allow you to enjoy those sweet treats with a lot less guilt. As always, don’t be afraid to get creative and experiment with new things while you are cooking, because the next new mouth-watering sensation could be coming right out of your very own healthy kitchen.

Well, you can’t really, but you can take some measures to stall it a little.

antibiotics no prescription

By Tom Bonanti

Face the facts. We are living in very stressful times. Worrying about your job and this crappy economy, not getting enough sleep, poor nutritional habits, etc. are just a few of the factors that speed up the aging process in one hell of a hurry. You can use botox, collagen and a top notch plastic surgeon to fight off the ravages of Father Time, but you  may just go broke in the process. Result: more damn stress! Why not let The Florida Agenda offer a few cost-free suggestions this week on how to eliminate some of your stress and the wrinkles that come with it!

Remember when your mother told you to stop scowling or your face would freeze that way? Well, your old lady had a point. Every time you cop a facial expression, tiny creases form underneath the surface of your skin; the more you do the expression, the deeper the creases. As you age and your skin loses moisture and elasticity, these lines turn into permanent deep grooves. Hint: so that you won’t end up looking like one of the apple trees in the “Wizard of Oz,” try to keep your eyes, eyebrows and forehead relaxed. Also, try sleeping on your back and avoid sleeping on your side with your face scrunched up in the pillow. Yes, more time on your back will keep you looking younger! And don’t forget the importance of moisturizing your skin at night and in the morning before you go to work.

Yo-yo or crash diets are a “no-no”! While it’s tempting to starve yourself or try a new gimmick to shed fat fast, such strategies can wreak havoc with your heart, cause bagging, sagging skin, and make you fatter in the long run. Eat healthy and exercise regularly starting today! That waist and butt didn’t blimp out overnight, so it only makes sense that you can’t tone up and trim down and acquire a gorgeous body overnight. Diet wisely by losing only one to three pounds per week and always combine a sound nutritional plan with a program of wise, consistent exercise.

Stop smoking and eating so many sweets. Both of these vices can cause wrinkles by speeding up the degradation of elastin and collagen, both crucial skin proteins. In addition, cigarette smoking can dry out your skin and give you bad breath and yellow teeth. Lovely! Try eating more fruit instead of cupcakes and brownies. Try replacing cigarettes with more sex. Great cardio!
Life is a bitch and then you die – and stress is here to stay. But when stress makes you feel out of control, certain catabolic hormones, like cortisol, adrenaline and neurodrenaline, rage wildly in your body speeding up the aging process. Try deep-breathing activities like yoga and meditation—both can be done anywhere. Try listening to classical music. A little Mozart can make you calmer
and smarter, too. Masturbation is also a  great stress releaser, but not recommended at your job.

A great tan is sexy. But years of baking and broiling can also cause skin to become dry, splotchy and wrinkled. To prevent these casualties and worse, use a sunscreen, a minimum of SPF-15 daily and your skin will retain its moisture and absorb the sun’s cancer fighting and bone building Vitamin D.

Here’s to youth, beauty, joy and happiness. Remember, life is too short to be stressed and miserable. For more fitness tips, contact TrainerTomB@aol.com!

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com  Facebook: TrainerTomB.  www.pumpnincgym.com

By TOM BONANTI

Athletes and bodybuilders concerned about getting enough high quality protein often grab first for chicken breasts and lean beef, leaving fish to flounder in their nutritional regiments. In reality, fish should be an essential part of any body building diet, because it is loaded with protein, nutrients and the world’s healthiest fat. Let’s take a look at this gift from the sea and how eating fish can leave you with bigger muscles and a healthier heart.

While it may be necessary to trim the fat from your beef, pork or chicken, with fish, it’s the fattier the better. The  predominant fat in fish is the type that will keep your arteries clear and healthy. Fatty fish like salmon, sardines and mackerel are the only reliable sources of eicosapentanoic acid (epa),and docosohexanoic acid (dha), two important omega-3 fatty acids with a broad range of health benefits. Both of these miraculous omega-3’s help to lower blood triglyceride levels, making fish a heart-healthy choice in anyone’s diet. As an added benefit for those who work out, fish fat may also help to reduce the residual muscle soreness that accompanies working out.

For the protein punch your muscles crave, fish will give you more bang for the buck. Most fish is a lean protein source with a superb protein-to-fat ratio which will keep you in an anabolic state – key to muscle growth. Whenever possible, it is great to eat whole food protein an hour or two before your workout – and certainly within an hour following your workout. Guess what? Fish is digested and absorbed faster than beef, pork or chicken, and its amino acid profile makes it useful in muscle recovery as well as building mass.

Besides those tremendous omega-3 fatty acids and the rich source of clean, lean protein fish provides, there is more good news.

The iron in fish helps to carry oxygen to your working muscles; vitamin B6 assists in red blood cell formation; selenium can keep your prostate healthy; and zinc will boost your testosterone level.

The down side to fish is that it often contains mercury. This neurotoxin is deadly to pregnant women, children and even the toughest muscle head. As a  general rule, the larger the fish (like shark, tuna, swordfish and king mackerel) and those that have longer lives (like grouper and sea bass) can accumulate plenty of mercury. Salmon, catfish, shellfish, pacific halibut, sardines, tilapia and rainbow trout are safer options. And remember: The American Heart Association recommends at least two 3- ounce servings a week, but no more than 12 ounces on a weekly basis.

Here are some healthy hints about cooking fish. A good filet will have no odor. Reputable fish markets are your best bet for the good stuff. Handle your fish as little as possible. Let it cook undisturbed for a few minutes and turn only once during cooking. This allows for browning of proteins on the surface, which contributes to its flavor.

When it comes to seasoning, a good quality sea salt and pepper rub is all that a filet really needs. If you marinate, do so only for 30 minutes. Fish is more tender and porous than meat, so it requires less time to soak up the flavor.

Over-cooking any food can rob it of important nutrients and vitamins.  Delicate fish, like flounder, cook quickly (about two minutes per side if grilling or broiling). For thicker fish, like salmon and swordfish, just wait for the color to change from translucent to opaque, remove from heat and serve immediately.

For more nutritional tips to help your workouts, please send an email to TrainerTomB@aol.com.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL

Facebook: TrainerTomB.  www.pumpnincgym.com

Ways to Avoid this Unwanted Baggage

By Tom Bonanti

It’s a given that most guys consider a six pack to be sexy. Yet a strong, toned midsection is also important because  it helps to anchor your lower back. Exercises like crunches and leg raises are essential to developing killer abs and a healthy lower back, but that’s not all you need. The obliques (although they are so deep that you’ll never see them even on the leanest physique) are also an important part of your core as they  girdle the abdomen on both sides of  the body. As such, these babies require a program of their own.

“Love handles” are the term “affectionately” used to describe those problem areas where fat accumulates around the waist and oblique areas. To avoid the unwanted baggage, you must, of course, watch your nutrition –that’s 80% of the battle! In addition, you must keep these muscles strong and toned with such movements as twists, bends and lunges. The following exercises employ a broom handle or a smaller weight-free barbell. Perform repetitions slowly. Put 2 or 3 of these exercises into your ab routine and complete 25 to 50 reps on each side and you’ll soon see and feel the difference.

Standing twists are the most basic. Stand grasping a bar behind your head on the upper traps, with feet shoulder-width apart. Keeping the lower body stationary, proceed to twist to the right, pause, and then twist to the left.

For variation, try bent-over twists. Stand grasping a bar behind your head on the upper traps, with feet shoulder-width apart. Bend over carefully until your torso is parallel to the floor, then proceed to twist to the right, pause, then twist to the left.

Seated twists help to isolate the obliques a little better than the above. Sit on a bench – or better yet, an exercise ball. Grasp a bar behind your head on the upper traps with legs together. Keeping the lower body stationary, proceed to twist to the right, pause, then twist to the left. You can also do these holding a medicine ball in front of you. From the same position, twist your torso as you pass the ball rapidly from one side to the other side.

Twisting lunges allow you to put your ass (more technically, your glutes) to work as well as your obliques. Stand grasping a bar on the upper back, with feet wide apart. Proceed to bend the left knee and twist down that side. Pause, then rise to starting position and perform the next repetition to the right.

Twisting waves get your upper body more involved. Stand grasping a bar out in front of you with feet wide apart. Proceed to bend the right knee and simultaneously lower the left hand across your body while raising the right hand. Pause, then rise to starting position and perform the next rep to the left.

While the terms “love handles” and “muffin top” may sound cute, the realities are not. If you watch your nutrition and perform these oblique routines regularly, you will build a healthy core and tight lean midsection. For more tips on core fitness contact Tom?Bonanti at  TrainerTomB@aol.com.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com  Facebook: TrainerTomB.  www.pumpnincgym.com

Healthy Pointers for Eating Out

TOM BONANTI

Whether you are searching for the right career, scoping out a new place to live or on the make for a new boyfriend, life is all about making right choices. Building your body also requires you to make key decisions. Finding the right gym, making the time to workout and varying your routines all require proper planning. While these are crucial factors, it’s your nutritional choices that will make or break you.

As every fitness enthusiast knows, eating “right” requires knowledge, preparation and planning. Certainly the best nutritional strategy is to shop for and prepare your own healthy meals, consisting of good clean organic foods. There is nothing better than a diet consisting of complex, low-glycemic index carbohydrates, lean fresh protein sources and very low amounts of poly-unsaturated fat.

While the above plan is a surefire method for success, the reality is, most of us spend a lot of time eating out or eating on the run in restaurants and fast food joints. A few visits to these places every week will pile on the pounds in no time!

Here are a few pointers about healthy restaurant eating that can keep you lean and on track with your fitness goals.

Breakfast or brunch on the weekend with friends can be a pleasure. But in one sitting you can literally consume your daily calorie requirements of fats and carbs. Ask for egg beaters when ordering.

Avoid bagels and Danish and opt instead for an English muffin or a couple of pieces of whole grain toast.

Try unbuttered grits with a little fresh salsa instead of hash browns. And if you have to have bacon or sausage, try not to go overboard. The salt and fat from these processed meats are killers in more ways than one.

Grabbing a sandwich for lunch sounds so simple and light doesn’t it? Yet, it’s not just the burgers that are lethal; those deli sandwiches can be just as deadly to your diet. Between those slices of bread lurk some serious calorie pitfalls like mayo, salad dressing, several servings of salty cold cuts and loads of fattening cheese. Choose whole-grain breads or, better yet, a wrap and grilled chicken instead of ham, roast beef, tuna or chicken salad. Order sandwiches dry or with mustard, and instead of cheese, pile on the veggies. Order only half a sandwich and ask for a simple green salad on the side to help fill you up.

You don’t have to avoid pasta at your favorite Italian eatery, but do request a half portion and you’ll save hundreds of calories. Eat pasta earlier in
the day so that the carbs fuel the rest of the day’s activities. If it’s available, choose a healthy whole-wheat pasta or spinach pasta for a more fiber-rich dish and pair it with a lean protein grilled portion of chicken or fish. Avoid dishes like ravioli, manicotti and lasagna, where the calorie-dense cheeses will do you in. Order marinara sauce verses high fat choices like alfredo, vodka or Bolognese. Deep six the bread sticks and opt for a green salad or healthy minestrone soup for an appetizer.

Sushi is a healthy choice when dining out. Broiled fish, steamed veggies, edamame and tuna, yellowtail and salmon sashimi are all tasty and light Japanese fare. But unless you want to look like a sumo wrestler, steer clear of tempura and agemono, which indicate deep-fried. Avoid sushi rolls made with cream cheese and excess avocado.

The time you choose to put into your workouts is crucial. Yet it’s what you put into your mouth that will make or
break your physique.

Dining out doesn’t have to mean pigging out. For more tips on healthy choices, please contact TrainerTomB@aol.com!

Stay Healthy and Youthful Forever!

antibiotics no prescription

By Tom Bonanti

Your busy lifestyle can take its toll on you. The regular physical demands placed on your body at work, home and in the gym can leave you with tired muscles and sore joints. Add to that the emotional stresses of family, relationships and other personal issues and your poor body can age big time – and in no time at all! Don’t despair, because you don’t have to give in to Father Time if you understand a few things about your body and how it ages.

Studies indicate that the root cause of much physical and biological aging is due to free radical damage. Free radicals are toxic substances created in the body from stress that destroys DNA, valuable proteins and collagen cells. Free radicals are caused by pollution in your air and food, stress, poor eating habits, lack of sleep, exercise and the prolonged exposure to the ultraviolet rays of the sun. These evil bitches can literally cause you to deteriorate from the inside out. The wrinkles, bags and circles you see in the mirror are nothing compared to what’s going on inside of you when free radicals move in and set up house.

There is good news! You can help your body to scavenge and destroy free radicals before they wreck you. By far, prevention is the most important course of action against the ravages of free radicals.

Some preventative measures include:

1) abstaining from smoking;

2) strict adherence to a carefully constructed and integrated training program (weight training, cardio, diet, and stretching); and

3) avoidance of pollutants and other toxic substances (excessive alcohol, party drugs, etc.) that are known to cause free radical formation.

Yet, no matter how hard you try to stay healthy and “radical free,” you just can’t avoid all stress at work and at home, pollutants in the air you breathe and the preservatives and other toxins pumped into your food. In this case, there are several natural “super nutrients” that can keep you young, increase your body’s resistance to free radical damage and help you retain your vim and vigor. The most commonly understood free radical scavenger, or anti-oxidant, is Vitamin C. Always a friend to the immune system, this vitamin fortifi es you against virus infections, strengthens blood vessels, reduces cardio-vascular abnormalities, inhibits fat storage and lowers bad cholesterol levels. It also reduces many kinds of pain, helps detoxify you and slows down the aging process in your skin. Do you need Vitamin C? Hell, yeah! Vitamin E is another great anti-oxidant, important for cellular respiration, good circulation, protection for the lungs against air pollutants and prevention of blood clots. For those who worship the sun, Vitamin E has also been an option for protecting and repairing sun exposed skin.

Carotenoids are a large family of over a hundred compounds that have been studied extensively. Vitamin A is the most commonly known of these and has shown significant scavenging activity, along with improved recovery from sun exposure damage, air pollutants, etc. The safest and most effective source of Vitamin A is deep green leafy vegetables like artichokes, brussel sprouts, spinach and broccoli.

Another family of carotenoids even more effective than Vitamin A is the xanthophylls found in red and yellow fruits and vegetables. The best sources for these healthy, tangy babies are red berries, red and yellow bell peppers and squash. A wonderful antioxidant that is enjoying popularity these days is green tea. This warm or cold elixir has been clinically shown to reduce:

1) bacterial and viral activity;

2) risk of lung cancer due to smoking;

3) risk of skin damage and skin cancer due to the sun’s radiation;

4) a host of other age related maladies.

Certainly before you start to pop the vitamin pills, you should consult your doctor about the correct dosage for you. But there is no time like the present to start eating more fresh fruits and veggies and other clean foods like yogurt and whole grains. Take pride in yourself ! Eat healthy. Get to the gym. Take care of your skin. Get some good sleep. Your health is a gift to be guarded lovingly.

Tom Bonanti is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304

Facebook: TrainerTomB. www.pumpnincgym.com

Simple, Easy and to the Point

By Tom Bonati

“Summertime and the livin’ is easy…” so said Gershwin in that famous ballad, but nowhere is the season hotter and more eventful than in tropical South Florida. Remember this summer to relax, take some time for yourself, pack your sunscreen and a good book and  ponder these fitness tidbits as you crank up your workouts. Here are my top 20 summer fitness facts, simple, easy and to the point!

1. A 10-15 minute warm-up consisting of light cardio and stretching before working out warms up your muscles and joints and prevents injuries.
2. A cocktail or glass of wine are a delight, but overdoing it can pack on the pounds, deplete your energy and prove fatal to your workouts.
3. Modalities like hydro-therapy, massage and acupuncture, etc., can aid your fitness lifestyle by relieving pain, speeding recovery and adding to your overall well-being.
4. A professional massage can relax sore tight muscles, lower blood pressure, increase circulation and moisturize your skin.
5. Summer colds are a bitch. Never work out with a fever – it’s counter-productive – stay home and get well.
6. Music can rev you up and motivate your workouts – if your gym is playing tired tunes, then bring your own.
7. Carry a clean towel with you to the gym and a few antibacterial wipes so that you can keep equipment clean for yourself and others.
8. Stay hydrated throughout the day and during your workouts. Chug water regularly and don’t wait until you are thirsty.
9. Beginning at age 25, most people begin to lose about a half a pound of muscle per year. Regular and progressive weight training helps maintain and build lean muscle.
10. Consistency and regularity at the gym add up to success at achieving your goals.
11. To jump start your fat-burning, try 20 minutes of cardio (i.e., treadmill, elliptical) on an empty stomach first thing in the morning. But make sure to eat breakfast soon after and before your major workout.
12. Before trying any new supplement, make sure you research it and check with your physician before trying it.
13. Eat whole grains, fresh fruits and yogurt for a substantial breakfast that will energize you and keep you going throughout the day.
14. A workout partner can be a real asset provided you are both on the same page as far as fitness goals are concerned.
15. Good nutrition, weight training and cardio are the three elements of any sound program.
16. Do some core training at work by replacing your regular office chair with an exercise ball as you attend to the days chores.
17. Steer clear of 2 or 3 filling meals and eat 5 or 6 smaller meals more frequently throughout the day to stay lean and energized. Never eat before going to bed and make sure to eat a healthy breakfast
18.

The warmer weather is better for joints and muscles while exercising – just don’t overdo it. Use sunscreen and chug water.
19. Omega-3 fatty acids found in cold water fish and almonds are heart healthy good fats.
20. Enjoy your summer and stay fit and happy! Use down time to get an extra pump in the gym!

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at  1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com

Don’t shoot yourself in the foot by making these mistakes in the gym.

By Tom Bonati

Every time I hit the gym, I see certain things that really bug me. I’m basically a patient guy, but a few of these items need to be mentioned from time to time because they are mistakes that could affect you and your workouts.

Don’t ditch free weights for machines. Sure, there are pros and cons for each. Machines are easy to adjust, you can’t drop them and, for the most part, you can zip from station to station quickly. But free weights give you more freedom and versatility. You can work more muscle groups, burn more calories and increase flexibility with free weights more than with variable resistance machines. Make free weights the center of your workouts and add machines to isolate those areas which need a little extra attention. Free weights require more exertion and planning, but isn’t that why it’s called ‘working out’?

Don’t jerk the weights. Using proper form for each rep of each set is much more important than trying to break weight lifting records every time you lift. If you increase your weights by 3 to 5 percent every two to three months or so, you are doing fine and making progress.

Don’t hurry through your sets, and take your time and make each rep count. Paying attention to good form allows you to feel your muscle fibers contracting and stretching as they work. Jerking weights and hurrying through sets is a recipe for injury and injuries mean set backs and unwanted time off.

Don’t gobble protein bars and guzzle sports drinks during your workouts. Most guys aren’t running a marathon or working out intensely for more than two hours. These are the situations where you need some extra calories during exercise. Save your bars for before – or especially after – workouts. As a rule, sports drinks contain far more sugar than you need; water is your best bet before, during and after gym time.

Don’t put off your workouts. Your sessions – which should include cardiovascular training, weights and stretching – are important preventative measures you are taking today to avoid health problems and expensive health care costs in the future. Be consistent with your work- outs and you will see and feel results as quickly as today! Don’t cancel workouts because you are too busy, too tired or lack motivation. The old saying, “I’ll think about it tomorrow!” may have suited lovely Scarlett O’Hara, but it won’t work for a big strong girl like you! Get your ass into the gym.

No excuses. Don’t multi-task at the gym. When you work out, make sure to give it your all. Know what you intend to accomplish before you go through the front door. Keep track of your progress in a notebook. Pay attention to the tasks at hand – doing your cardio, lifting weights and stretching. Texting, talking on the phone and cruising all have their place, but when you’re at the gym, workout! Remember also that the gym is a public place – you don’t own it, so be considerate and don’t hog up machines or hover at stations just so that you can text or take a call. Your workouts are an important investment in yourself. Make each moment productive. Here’s to a happier, healthier, hunkier you!

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com