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Train Your Body

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Train Your Body

Train Your Body

RadioMD

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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.

Latest Episodes

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.

-1 s2016 JUN 29
Comments
Love & Marriage: Improving Health

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.

-1 s2016 JUN 29
Comments
Sleep Restriction Harms Athletic Performance

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 raspber...

-1 s2016 JUN 22
Comments
Increasing Fruits & Veggies in Your Diet

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 mo...

-1 s2016 JUN 22
Comments
Healthy Summer Cocktails & Mocktails

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...

-1 s2016 JUN 15
Comments
American Fitness Index 2016: Bottom 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. T...

-1 s2016 JUN 15
Comments
American Fitness Index 2016: Top of the List

High Protein Diet Can Help You Sleep

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 the same, but high protein participants had better quality sleep and more energy. Protein contains tryptophan, an amino acid you hear mentioned at Thanksgiving as the catalyst for post-dinner napping. Tryptophan converts to serotonin, making you feel happier and giving you energy. The serotonin then converts to melatonin, making sleep easier. If you have a hard time getting to bed, be sure you have some protein at dinner. Dr. John Higgins joins host Melanie Cole, MS, to discuss how protein can help you sleep.

-1 s2016 MAY 18
Comments
High Protein Diet Can Help You Sleep

Perk Yourself Up with Exercise

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 film scenes. The exercisers felt less sad and could shake sadness sooner after the downer film clips. They also felt happier longer from comedic clips. People don't crash from naturally-created hormones, so you don't have to worry about coming down from your exercise high. In fact, the feelings created by exercise can be addictive and make you want more. If you're feeling down, hop on your exercise bike or go for a jog. You can stimulate hormones to make you feel less funky. Dr. John Higgins joins host Melanie Cole, MS, to discuss how exercise can perk you up.

-1 s2016 MAY 18
Comments
Perk Yourself Up with Exercise

Weight Training: Heavy vs. Reps

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 started, you might stick with lighter weights and more reps. Light weights are good for endurance and toning. If you're working on your strength or building muscle, work with heavier weights and fewer reps. If you regularly lift, you can vary your workouts. Do 8-12 repetitions with moderate to heavy weights some days for major change. Work out with lighter weights in fitness classes. Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss which weight training technique is best for you.

-1 s2016 MAY 11
Comments
Weight Training: Heavy vs. Reps

Are Your Loved Ones Keeping You Unfit?

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 family and friends into your workout routine. When you have a workout buddy, you're more likely to complete your exercise regimen. They will learn the importance of your fitness firsthand. They'll benefit from the workout while spending time with you. Self-care is important. If you take care of others, you must schedule time to take care of yourself as well. Fitness is great for your physical and mental well-being. Listen in as fitness experts, Grace DeSimone and Neal Pire, share how to get fit when your loved ones get in the way.

-1 s2016 MAY 11
Comments
Are Your Loved Ones Keeping You Unfit?

Latest Episodes

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.

-1 s2016 JUN 29
Comments
Love & Marriage: Improving Health

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.

-1 s2016 JUN 29
Comments
Sleep Restriction Harms Athletic Performance

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 raspber...

-1 s2016 JUN 22
Comments
Increasing Fruits & Veggies in Your Diet

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 mo...

-1 s2016 JUN 22
Comments
Healthy Summer Cocktails & Mocktails

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...

-1 s2016 JUN 15
Comments
American Fitness Index 2016: Bottom 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. T...

-1 s2016 JUN 15
Comments
American Fitness Index 2016: Top of the List

High Protein Diet Can Help You Sleep

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 the same, but high protein participants had better quality sleep and more energy. Protein contains tryptophan, an amino acid you hear mentioned at Thanksgiving as the catalyst for post-dinner napping. Tryptophan converts to serotonin, making you feel happier and giving you energy. The serotonin then converts to melatonin, making sleep easier. If you have a hard time getting to bed, be sure you have some protein at dinner. Dr. John Higgins joins host Melanie Cole, MS, to discuss how protein can help you sleep.

-1 s2016 MAY 18
Comments
High Protein Diet Can Help You Sleep

Perk Yourself Up with Exercise

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 film scenes. The exercisers felt less sad and could shake sadness sooner after the downer film clips. They also felt happier longer from comedic clips. People don't crash from naturally-created hormones, so you don't have to worry about coming down from your exercise high. In fact, the feelings created by exercise can be addictive and make you want more. If you're feeling down, hop on your exercise bike or go for a jog. You can stimulate hormones to make you feel less funky. Dr. John Higgins joins host Melanie Cole, MS, to discuss how exercise can perk you up.

-1 s2016 MAY 18
Comments
Perk Yourself Up with Exercise

Weight Training: Heavy vs. Reps

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 started, you might stick with lighter weights and more reps. Light weights are good for endurance and toning. If you're working on your strength or building muscle, work with heavier weights and fewer reps. If you regularly lift, you can vary your workouts. Do 8-12 repetitions with moderate to heavy weights some days for major change. Work out with lighter weights in fitness classes. Listen in as fitness experts, Grace DeSimone and Neal Pire, discuss which weight training technique is best for you.

-1 s2016 MAY 11
Comments
Weight Training: Heavy vs. Reps

Are Your Loved Ones Keeping You Unfit?

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 family and friends into your workout routine. When you have a workout buddy, you're more likely to complete your exercise regimen. They will learn the importance of your fitness firsthand. They'll benefit from the workout while spending time with you. Self-care is important. If you take care of others, you must schedule time to take care of yourself as well. Fitness is great for your physical and mental well-being. Listen in as fitness experts, Grace DeSimone and Neal Pire, share how to get fit when your loved ones get in the way.

-1 s2016 MAY 11
Comments
Are Your Loved Ones Keeping You Unfit?
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