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Opera singer Olivia Ward has something new to yodel about. The slimmed-down 35-year-old was named winner of season 11 of "The Biggest Loser," edging out her sister to claim victory after shedding 129 pounds in eight months. For some reason, many Americans are drawn to “The Biggest Loser,” me included. Maybe we love to see the underdog overcome years of heartache against all odds. Maybe it is the American dream to succeed, and we love success stories. Maybe we are secretly hoping that we can pick up some tips as to how to get or keep our fitness level up. Most of us don't have Jillian yelling in our ear to do 5 more reps, or push ourselves, so what can we do on our own? 1. Check with your doctor: Have a full physical before starting any exercise regimen. 2. Work with a trainer or a class with a certified instructor or Physical Therapist: Get in a safe but fun class for your level of fitness. There IS strength in numbers. 3. Find someone to go with: Get to know someone in class who can be your accountability partner. Women especially…but men also work well with a buddy system of support (and maybe women like someone to talk to). Try to find someone who is at least as motivated as you, at least most of the time. 4. Incorporate some sort of weight training, or body weight resistance training into your workout, at least two times per week: More muscle means increased metabolism. (This way you can still have that snack or desert, and you will ward off osteoporosis.) 5. Consult a nutritionist: Contact a professional or look online for some sensible new eating habits, as the old ones weren’t getting you the results you wanted. 6. Go SLOWLY for the first 4-6 weeks: Expect a 1.5 % body weight loss per week MAXIMUM. 7. Understand that you are in it for the long haul! It will take months, even years to undo what probably took you years, possibly decades to produce! This will NOT be a diet plan, but a new way of living! Embrace it, and enjoy it! Try seeing Rochester by hiking, canoeing, kayaking, biking, or just walking. It is so beautiful around here and there are a lot of outdoor groups to join, or maybe you can experience it with your workout partner or even by yourself! There may be aches and pains along the way. If they persist, ask your doctor about them, or come and see us at Peak Performance Physical Therapy. You may have just gone too fast, too soon or you may have some underlying biomechanical issue that is stopping you from reaching your fitness goals. We would love to help you with any issues or just encourage you on your fitness journey so that you can truly be the “Biggest Winner”!

Last season, I watched 16 very obese contestants work out on “The Biggest Loser” until they fell over from exhaustion or wretched. This season, the same scenario. Do they do it for the $250,000? Maybe... But I think not. These people are at the ends of their emotional ropes. Tired of not only what they see in the mirror, but of being left out of activities, unable to fit in seats, unable to join friends on simple activities, unable to play with their kids or grandkids because of their size and physical condition. They would do anything to get back to where they can function, and they do, including subjecting themselves to basic training-like conditioning with “in your face” treatment. Here is why it works for them while on the show. First, they are finally part of a group. A group who works together, accepts each other, and shares their struggles and their victories. Add in a little competition and their confidence grows. Second, they have a chef who prepares all of their meals. Then add in some fiercely bubbly trainers who motivate you...OK, FORCE you to exercise for hours a day beyond your wildest dreams of your personal tolerance. Those of you who are already active are salivating at this. Those of you who aren’t think it sounds like hell on earth. Here is the dilemma I see. It is called reality TV, but is it reality for the majority of Americans? These people go from inactivity to full activity in MINUTES! In inactive people, it takes 6-8 weeks to prepare connective tissues and muscles to support the increased load on the joints from jogging or even fast walking! It takes 4-6 weeks also to prepare the cardiovascular system for activity when you have been resting in your favorite chair for years! Behind the scenes of The Biggest Loser, there are health histories, mechanical and medical screenings, continuous checkups, changes in medications, behavioral and social support. We also don’t hear about the stress fractures, muscle tears, pains and strains that literally bombard the set. When we see these amazing transformations on television, can WE expect to become fit like this, or will our joints and muscles be “the biggest losers” in a regimen like that? If it’s seemingly impossible for an average person to lose so much weight safely in such a short time at home, what CAN we do? To Be Continued Next Month…