Agee's Gym

Diabetes – Strength or cardio?

2011-05-03T11:33:00.000-07:00

Some great information on diabetes, one of the most common conditions that I see at the gym. This post is from Jeannine Trimboli with some additional input from Lou Schuler:

Diabetes – Strength or cardio?

'Jeet Yet??

2011-04-22T04:01:00.000-07:00

Nope... D'jue?

Here in the South not only do we have a somewhat unique way of speaking, but we also have a way of eating that is common to our area as well. Biscuits and gravy, country ham, fried okra, fried squash, potato cakes, and the like come to mind as the mouth begins to water. But, as obesity rates soar for both children and adults, can we continue down this road that often leads to diabetes, heart disease, strokes, and other medical conditions? We feed ourselves heavy, starchy, calorie dense foods that a person can eat and then work for hours. But do you work a labor intensive job that requires these extra calories? Do we need to give up our traditional eating habits? How do we need to eat for optimum health? Let's address these three questions.

We can't ignore the fact that we eat too much and move too little for the way that most of us live. We aren't the farming communities of 30 or 40 years ago and children don't go out and play, let alone work, for the most part. The farming that is done is much less labor intensive with the advent of machinery. One can actually farm and "not break a sweat." Few people grow their own food, cook, or have the family sit-down meals of a few years ago. Times change and we need to adapt. Most people do not need the heavy, starchy meals that kept one's belly full while trailing a mule that pulled a plow down an endless furrow. Does this mean we have to abandon our food culture?

Traditionally, we have eaten to support a very active, labor intense life that few of us actually live any more. Just as one has to eat to support a more active lifestyle (a son or daughter who begins a high school sport), we also have to scale back the calories to accomodate a current lifestyle which is increasingly more sedentary. And no, we don't have to give-up all of our favorite foods, but a lot of us need to do some serious scaling back! It's not that you should never eat gravy and biscuits; we need to enjoy these foods that are a part of who we are - but sparingly. "Everything in moderation" is a phrase that fits.

Eating for optimal health is somewhat unique to the individual and the current health issues in which one may be facing. But we could all probably agree that less inflamation and more energy is a good thing. Lean proteins and vegetables should be the staple of our diets - and by diet I mean 'what you eat', not the latest, greatest "Prune Juice Purge" or whatever you found in a magazine. If you will eat a protein source (about the size of your palm) and two servings of vegetables (a serving is a half cup) with an occasional fruit and/or starch, you are on your way to better eating habits. This, of course, will have to be tweaked according to your activity levels and goals. By eating every two to three hours, we can keep our energy levels high and hunger pangs and cravings at bay. It takes some planning and preparation, but it can be done. Stick with this for most of your meals - say 85% of them. If you have five meals per day seven days per week, you will eat 35 meals. This will give you five meals per week to 'cheat.' Have pizza for lunch - OK, scratch-off one of those weekly cheat meals (unless you made your own 'healthy' pizza), biscuits and gravy (anyone picking up on a favorite of mine??) for breakfast - scratch another cheat meal, miss a meal - scratch another.... What!!?? That's right, to get the nutrients that you need and fight off cravings, you eat every two to three hours with no exceptions, just cheat meals.

Most of us do not live the active lifestyles of yesterday, but we still eat like our parents and grandparents - who weren't sitting behind a desk all day. We need to eat to fuel our bodies for the tasks that we do today. And while it is OK to have the occasioanal 'cheat' meal, we need to stick to a plan that supplies us with enough nutrients to thrive in today's world without packing on the extra body fat that leads to so many complications.

What I've Learned

2011-02-26T08:44:00.000-08:00

I just read a great article, make that two great articles. The first was a Nate Green interview of Chris Jones of Esquire magazine. The second was a Chris Jones interview of George Clooney. Wait a minute, I also read an Eric Cressey article and a Mark Rippetoe tirade. I almost forgot the last two, but looking back at Nate's and seeing the "What I've Learned" format that he used in honor of Chris, I remembered Eric's "What I've Learned in 2010." How's that for a mouth full?

And, are you wondering what I learned?

From Rip:

When you go on a diet and training regimen to gain weight/mass rapidly, there is always some body fat gained. Rip puts this number at 35% to 40% for a 40 lb. gain over 4-5 months.

From Eric:

There is so much that I don't know and/or understand. And I need to remember that there is only so much that I can do. So, stick to my field and keep learning.

From Nate:

Chris Jones is an interesting guy and writes a great interview. I interview people. A lot. Maybe I should start writing about some of the more interesting things.

From Chris:

George Clooney is a very interesting guy. We have more in common than hair color, as my wife pointed out as we watched "The American" last week. The family stories from a young age, and we have both "chopped tobacco." Ha!! Who would have figured?

Give these four a read!!

New Year - New You

2011-01-18T10:12:00.000-08:00

This year, as in years past, I ask you to give up on exercise. But this time here is a link to an essay that explains it so much better than what I have attempted:

http://blog.exuberantanimal.com/just-don’t-do-it-the-case-against-exercise/

Do yourself a favor and read this excellent essay by Frank Forencich.

Let's make 2011 a healthy and productive year!!
Scott

September Special

2010-09-02T10:25:00.000-07:00

Hey All!!

Now is the time to begin focus on diet and training to combat weight gain for the Holidays!!

I counted up today and there are abot 11 key memberships available if you or someone you know (that would make a good member!) are interested. To sweeten the deal and address the usual fall slump, how about a special on our One Year Membership?

A new membership for total gym useage (cardio and strength training equipment) is $50/month which is $600/year. We offer a 25% discount on the one year which is $450 and saves $150. Until the end of September, we offer the full membership for $400 - That is a $200 discount! No catches, no contracts, no kidding!!!

For those of you who know that the strength training component is the meat and potatoes of any program and would like an even sweeter deal... $300. New Strength Training Only Memberships are $40/month. That's $480/year. Even with the 25% discount you are looking at $360. Until the end of the month, $300 will get you a full year.

Now realize that these are individual memberships, you won't get referral discounts, the key (if you don't have one already) is a one time payment of $25 above the membership cost, and the membership runs for one year from the time you pay and get set-up.

Yoga is meeting again at 5:00PM on Wednesday & Friday afternoons, as well as Monday and Wednesday at 6:50AM. Yoga Classes only cost you $5 per class if you aren't a current member, and the class is free if you have the Full Membership.

Hours for the public and non-key members are Monday, Wednesday, and Friday from 4:00 until 6:00 PM.

Take advantage of a great deal!!!
Scott

PS Hit the link below to join the AGEE's GYM fan page on FaceBook. AGEE's GYM Fan Page

I post (actually repost) many great articles pertaining to fitness every week; it's a very useful tool and if you liked the NewsLetters I used to send you need to friend me on FaceBook soon! AGEE's GYM Fan Page

Many thanks to our CardMembers for your help and cooperation in all things related to the gym.

This is a poem that I heard on NPR today, reminds me of my Dad and Grandad.

The Hay Rake
by Kate Barnes

One evening I stopped by the field to watch the hay rake
drawn toward me by two black, tall, ponderous horses
who stepped like conquerors over the fallen oat stalks,
light-shot dust at their heels, long shadows before them.
At the ditch the driver turned back in a wide arc,
the off-horse scrambling, the near-horse pivoting neatly.
The big side-delivery rake came about with a shriek—
its tines were crashing, the iron-bound tongue groaned aloud—
then, Hup, Diamond! Hup, Duke! and they set off west,
trace-deep in dust, going straight into the low sun.

The clangor grew faint, distance and light consumed them;
a fiery chariot rolled away in a cloud of gold
and faded slowly, brightness dying into brightness.
The groaning iron, the prophesying wheels,
the mighty horses with their necks like storms—
all disappeared; nothing was left but a track
of dust that climbed like smoke up the evening wind.

"The Hay Rake" by Kate Barnes, from Where the Deer Were. © David R. Godine, 1994.

End of April Special & Announcements

2010-04-23T10:54:00.000-07:00

Hey All!!

I counted up today and there are nine key memberships available if you or someone you know (that would make a good member!) are interested. To sweeten the deal and address the usual summer slump, how about a special on our One Year Membership?

A new membership for total gym useage (cardio and strength training equipment) is $50/month which is $600/year. We offer a 25% discount on the one year which is $450 and saves $150. Until the end of April(next week!), we offer the full membership for $400 - That is a $200 discount! No catches, no contracts, no kidding!!!

For those of you who know that the strength training component is the meat and potatoes of any program and would like an even sweeter deal... $300. New Strength Training Only Memberships are $40/month. That's $480/year. Even with the 25% discount you are looking at $360. Until the end of next week, $300 will get you a full year.

Now realize that these are individual memberships, the key (if you don't have one already) is a one time payment of $25 above the membership cost, and the membership runs for one year from the time you pay and get set-up.

The gym will be closed Friday the 30th through Monday the 3rd (only for non-key members), so get this done by Thursday!!

New hours for the public and non-key members start in May and will be Monday, Wednesday, and Friday from 4:00 to 6:00 PM.

This is a great deal!!!
Scott

PS Hit the link below to join the AGEE's GYM fan page on FaceBook and Zumba Classes for the remainder of April will only cost you $5 per class. http://www.facebook.com/?ref=logo#!/pages/Carthage-TN/Agees-Gym/168133256946?ref=nf

Also, I post (actually repost) many great articles pertaining to fitness every week; it's a very useful tool and if you like the NewsLetters you need to friend me on FaceBook soon! AGEE's GYM Fan Page

Many thanks to our CardMembers for your help and cooperation in all things related to the gym.

The Law of Sustainable Progression - Staley Training Systems

2010-02-20T13:27:00.000-08:00

Hope everyone is doing great!
We are down to 5 keys for 24/7 membership and have added several new and great people to the gym family. Welcome and thanks to all.

We have a guest article from Charles Staley on how to keep making progress in a workout. There just may be variations you have never considered.

The Law of Sustainable Progression - Staley Training Systems

Simplify Your Program, Amplify Your Results

2010-02-11T09:13:00.000-08:00

Jason Ferrugia runs Renegade Gym. His thoughts on training....

Simplify Your Program, Amplify Your Results

Facebook | Agee's Gym

2010-02-01T10:08:00.000-08:00

Facebook Agee's Gym: "I am down to ten keys (for 24/7 access to the gym). If you, or someone you know, has an interest in a membership come to the gym soon...... When these are gone they are gone until someone cancels their monthly membership"

Happy New Year!!!

2010-01-04T19:42:00.000-08:00

Happy New Year to everyone!!
I make no secret on how I feel about resolutions and the "3 week crowd" that hits gyms all across the country this time of year. It's not that I don't think people should want to make improvements; it just does not work for most folks. Make goals, find how to meet those goals, and make a plan and stick to it!! And do yourself one other favor, start simply and build. You don't have to do the workout you did weeks, months or years ago. You just have to start, you have to continue, and you have to have progression.... It really sounds simple, and it can be. Here's some advice from someone who has put some thought and research into her fitness, as well as spent "time in the trenches" (or the gym).

What I Know about Fitness......
by Michelle Winningham

Holiday Tip #1/ E-Mail Notification

2009-12-09T11:02:00.000-08:00

Hey folks,
I'm gonna try something a bit different, and I would appreciate your input as to what you think. Since I don't see everyone face to face like I used to do, I am considering sending out an e-mail to alert you that your dues are payable and a thank you e-mail to confirm that dues have been received. Just something I think may help. Let me know, I think I will start this ASAP.

Scott

Subject: Holiday Calorie Control Tip #1

I know you know this.
You know you know this.

Fail to plan, plan to fail.
You can't just HOPE you're going to behave yourself at holiday parties. You can't just do the same old things you've been doing. You can't just miss breakfast. have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter ;-)
You have to plan your meals.
You have to plan your workouts.
You have to set your goals in stone.
You don't want to be the person that comes out of the holidays 5 to 10 pounds heavier, do you?
If you don't plan your strategy from preventing it, well, you can PLAN on getting some new clothes that fit your new size.
This is far from doom and gloom. You can still enjoy your favorite foods at parties. You can still have a great time.
But what you can't do is just free-for-all it and stuff your face with everything put in front of you. You know that.

Tell you what: Plan on taking a nice 30 minute walk this weekend and do some solid thinking about what your plan will be. And when you get back home, put it on paper and commit to it.
And think about how great you'll feel about yourself when January comes after you've followed your plan. Oh, and be sure to reward yourself to by doing something special for yourself.

Yours in health,
Scott
PS - As a proud Prograde Nutrition partner I have to remind you Prograde is having a heck of a Holiday Blow Out on ALL of their awesome products. Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: http://ageesgym.getprograde.com/specials.html
Hurry because this deal expires this Friday, December 11th at 11:59pm EST. .

Also, I am now on FaceBook, and post many great articles pertaining to fitness every week; it's a very useful tool and if you liked the NewsLetters you need to friend me on FaceBook soon!

Many thanks to our CardMembers for your help and cooperation in all things related to the gym.

Referral System

2009-10-19T07:37:00.000-07:00

Wow! Mid-October and winter seems to be here! Enjoy the coolness of the season, I know it's my favorite part of the year.
Everything is great at The Gym, I would like to address our Referral System:
1) Please have the people you refer for membership give your name when they first contact me
2) The $5 per month discount applies for each referral as long as they (and you) are members
3) The discount may be partially modified if you are receiving other discounts
4) New Referrals are just that - People who've never been associated with Agee's Gym
Continue to work hard & smart and reap the rewards!
Scott

Time Schedule & Rules

2009-08-06T09:34:00.000-07:00

Happy Thursday!
Hope everyone is having a great week and has an even better weekend.

Gym updates:
1) Time change for Open Gym beginning on 8/10/09
Basically, I'm just bumping time UP 30 minutes - 8:30 - 10:30am & 3:30 to 5:30pm.
2) Thanks to everyone for helping make the transition to Semi-Private such a success. Your help in following some of the newer rules will insure that we can continue with the new schedule.
3) Please wear appropriate clothing and follow guidelines. I have had a few instances of some folks not cleaning stations after they finish. It is a small thing to do that we all appreciate. As for clothing, just make sure the things that need to be covered are ... well.... covered. Ask me if you are confused or need clarity.

Where to go from here?
Ultimately, I would like to build a base membership of 70 or 80 people who are like minded - in that they want a clean, friendly, safe, and fun environment in which to train. When this is achieved through some pruning of card members and new recruits, Agee's Gym will become a private training facility open to nonmembers by invitation only.
Amen.

The Ocoeeeeeeee!!!!

2009-07-20T07:46:00.000-07:00

Hey!
Me, Jen & Seth just enjoyed an awesome Rafting Trip down the Ocoee yesterday. Met some great people, had an awesome time, and did it all in a day trip!
Being fit and healthy allows you a lot of freedom and options for going out and enjoying yourself. Make sure you are doing your part to keep and/or enhance your fitness and health.
We are all in this for the long haul - life isn't a sprint for most of us....
Do something every day to enhance your well-being. Hike, bike, walk, strength train - whatever you enjoy! Just make sure your over-all program is balanced, enjoyable, and enhances your life.

PS I have some pictures of the trip on the Slide Show at my website (www.ageesgym.com) of us rafting, as well as other information about the gym - call or e-mail and tell me how I can help you!

We Are Now Semi-Private(What this means)

2009-07-14T06:34:00.000-07:00

Hey!!
Our new security system is working great. We are going to limit the number of members at around 70. This is for two reasons. First and best, this will insure less of a crowd and less time waiting around - always have a plan B and you won't have to inturrupt your routine. Second, the rat b*#**$## who promised 500 keys sent 75. Two have already been misplaced, so that leaves around 70. So, basically, if you are a member at Agee's Gym, your hours have not been restricted, the "Open Gym" hours only pertain to nonmembers and reflect when the front door will be open to the public.
On a final note, if you choose to discontinue your membership, please turn in key ASAP to avoid late penalties- as there are others waiting to get keys.

Work Hard...but Be Smart!!
Scott

Transitions

2009-06-23T08:47:00.000-07:00

The only thing that never changes is that all things change....
So...
We are happy to announce that Agee's Gym is in the process of becoming Semi Private.
My definition of this will be:
1)Agee's Gym will be open for non-members between the hours of 8:00 - 10:00 AM & 3:00 - 5:00 PM on Monday, Wednesday & Friday. This is when the front door will be unlocked.
2)Members hours will not be affected and will actually be expanded to fully suit your needs.
3)Appointments will be made for any extra assistance anyone needs (such as Personal Training/Coaching).
That's it for now will keep you posted.
Thanks,
Scott