100 episodes

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.

Train Your Body RadioMD

    • Alternative Health
    • 4.5, 4 Ratings

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.

    Love & Marriage: Improving Health

    Love & Marriage: Improving Health

    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 on your number of social media buddies. It's based on people you interact with face-to-face. Knowing you have the support around you during a health event will help your recovery. If you're not married, a great group of friends will provide comfort and support. Listen in as Dr. John Higgins shares how marriage can help your health.

    Sleep Restriction Harms Athletic Performance

    Sleep Restriction Harms Athletic Performance

    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 help prevent chronic disease. Muscle recovery, replacement, repair and rebuilding takes place when you are sleeping. Get at least eight hours of sleep per night. Try to get 10 hours when you've put your body through a big workout. Train your body to expect sleep when you hit the sack. Dr. John Higgins advises on how to be a top notch athlete with plenty of sleep.

    Increasing Fruits & Veggies in Your Diet

    Increasing Fruits & Veggies in Your Diet

    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 all levels of convenience: fresh, frozen, canned, dehydrated. You can visit farmer's markets and farm stands. Take the kids to a grove or farm where you can pick your own produce. Make your produce easy to eat. Fresh smoothies supply fiber. Wash and roast root vegetables. Prepare your fruits and veggies so your kids will snack on them, which may mean you're cutting and blanching that broccoli before putting it in a container in the fridge. Cut fun shapes with a spiral slicer or garnishing knife. Be sure you wash delicate berries like red and golden raspberries right before consumption. Listen in as Dr. Felicia Stoler advises on how to get more produce in your diet this summer.

    Healthy Summer Cocktails & Mocktails

    Healthy Summer Cocktails & Mocktails

    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 pomegranate simple syrup, which you can also make at home. To get the fiber from your fruit and vegetables, make easy smoothies in your blender. Combine fruit and/or vegetables, ice and water. Add veggies to your bloody marys. Get even more health benefit by using pickled vegetables as garnish. Use fresh frozen fruit or flavored ice cubes in your drinks. You can add alcohol to any of these drinks for a little kick. Keep an eye on your calorie intake from booze. Have a glass of water between your cocktails. Vodka and gin have the least calories and pack the most punch. Tonic has as many calories as regular soda, so try sparkling water as a substitute. Listen in as Dr. Felicia Stoler shares tips for healthy cocktails and mocktails to keep you cool this summer.

    American Fitness Index 2016: Bottom of the List

    American Fitness Index 2016: Bottom of the List

    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. The benefits from the changes they've made will not be evident in the report for years. They rank 50th in personal health indicators. They fall short of the goal for physical activity. Many Southern cities round out the bottom ten. Oklahoma City is number 49. Louisville, Kentucky is 48th. These cities don't spend as much on parks per resident. Older cities that have been around for hundreds of years aren't as driven for change. Many of the cities are working on initiatives to make it easier for these cities to be physically active. The changes that are taking place are too small to move these cities up to the next ranking. Money drives a lot of the priorities for improving community assets. Many cities have low scores. Rural communities and depressed economies cannot afford the same improvements as other areas. These places can still improve by encouraging more physical activity for children in schools and providing opportunities for community members to engage in fitness. Many churches have built gyms and walking trails on their properties to prompt changes. Community members can form coalitions to take small steps to increase physical activity. Taking initiative for small changes can make a huge difference. Listen in as Dr. Barbara Ainsworth discusses with Melanie Cole, MS, the bottom of the AFI list and how to make improvements in your community.

    American Fitness Index 2016: Top of the List

    American Fitness Index 2016: Top of the List

    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 contributing factors to the score a community receives for personal health indicators. The community and environmental indicators include the amount of park land in the city, number of farmer's markets per million, number of pools and recreational resources, and how many people bicycle to work. These scores are combined to determine a city's rank. The top ten cities were high in their walk score, provision of farmer's markets and proportion of the population that lives near a park. There are plenty of places for people to receive some physical recreation. The proportion of people who are physically active exceeds the goal set by ACSM. Washington D.C. tops the list with the personal, community and environmental indicators. Personal health was 81.7 of 100 (#2 on the list). Community and environmental was 74.2 (#3 on the list), leading to the highest composite score. There are lots of parks in Washington D.C., giving an advantage for walking opportunities. Minneapolis comes in second with a walking track near the airport. Denver is number three, coming in first with personal health and eighth with environmental health. Where does your community fall on the list? Dr. Barbara Ainsworth joins Melanie Cole, MS, to discuss the top cities on this year's report.

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