Our last newsletter featured true stories of MBS members who have overcome seemingly insurmountable odds to regain their health. Many of you were so touched by the stories that you said you’d keep that newsletter on hand to remind you that when things get tough, they could be a whole lot tougher!

Although the members we featured were truly exceptional, all of us have issues in our lives that make working out a challenge. Michael P. our illustrious leader, asked me to feature a “guy oriented” story in this newsletter, so I asked one of the biggest guys in the gym what he sees is the biggest challenge for men.

“It’s about balance,” said Ron Rhodes, a champion body builder whose mere presence spells macho man. “Men think working out means heavy duty lifting or punishing themselves in the gym. It’s hard to get them to see fitness as a life long goal that needs to be changed and adjusted to suit deferent stages in their lives.”

Rhodes a former, Mr. Palm Beach Classic, Mr. South Florida, and Mr. Florida, says he recently changed his own routine and eating habits.

“I had a wake up call when my cholesterol started going up,’ Rhodes says by phone while vacationing in Tennessee. “My brother passed away last year and I realized that I’m not invulnerable. I’m at an age that puts me at risk for cardiovascular disease so I needed to take action. I assessed my eating and drinking habits and gave up some bad habits.

“I increased my cardiovascular exercise and started serious training on my own,” the no-nonsense champion weight lifter says. “I figure if you’re going to be a trainer, you’ve got to look like a trainer!”

Rhodes adopts a four-part program for fitness. “Diet and nutrition are number one, followed by cardiovascular work, strength training and then flexibility,” he says. “You need to combine all four elements to develop a program that really works and gets results.”

Fotis Papamichael, co-owner of the gym, says that one of his clients, a professional golfer, had reached a dead end in her workout routine. Papamichael advised her to change her diet and eating habits.

“She went to Diet at Your Doorstep and lost 10 pounds,” he says. “By changing that one part of her program she increased her strength and flexibility in the gym and even improved her golf game.”

Both Rhodes and Papamichael say that men, in general, tend to head for the weight room and ignore flexibility and core exercises. They tend to ignore good nutrition thinking that working out gives them carte blanche for gluttony.

“A well balanced workout is essential to staying in good shape especially as we get older,” says Papamichael. “Too much weight training builds tight hamstrings that can cause lower back problems. I’d like to see more guys in Pilates and yoga classes to increase their range of motion and tighten their core abdominal muscles. This is an area where men tend to store fat, so Pilates is a great way to trim and tone the belly.”

Rhodes says that another mistake men—and women—make is to do their 30-minute cardiovascular workout prior to weight training.

“You burn more fat if you weight train first to use up carbohydrates and then hop onto the treadmill or elliptical,” he explains.

And to build a balanced body, you must first assess your commitment to the gym.

“If you can only make it to the gym twice a week, you’ll need a different routine than someone who can work out daily,” says Papamichael. “We’re learning how to train smart, not hard. The gym should be an enjoyable place to be and not a lot of hard work.”

Another myth debunked by Rhodes is that eating three squares a day helps you maintain your weight.

“As a body builder, I’ve always known that eating four or six small meals daily makes your body process nutrients more efficiently,” he says.

If all these suggestions still don’t shake you from your workout rut, try shifting your routine around.

“Do everything in reverse,” says Rhodes. “If you start with bicep curls and work your way down to lower legs, switch the routine. Trick your body into thinking it’s doing something different and it will trigger new muscles into action.”

Papamichael suggests trying new experiences at the gym to keep your workout energized and fresh. Our many classes at MBS offer a variety of exercises and styles for everyone.

“Start with a beginning kick boxing or spin class and work your way to a more advanced level,” he says.

And Rhodes adds that in order to achieve lifetime fitness, you need to think “outside the box.”

“With all the knowledge we have and advanced equipment there’s no reason to lose athleticism with age,” he says. “We have professional athletes performing well into their 30’s and 40’s today. If you have a firm commitment to fitness and health, take the lessons you learn inside the gym and apply them outside. Make fitness a way of life.”