Your Questions About Health And Fitness Magazine

Mary asks…

How can I burn more calories in less time?

I remember when I got my gym membership, they told me that a personal trainer could teach me how to burn more calories and get a better workout, in less time than a regular workout. Does anyone know how this works exactly? Does it depend on which workouts you do? If so, which ones? I go to the gym 4-5 times a week and my routine is basically, 25 min. Tredmil, 22 min. Eliptical and 20 min. Stair Master. I usually burn about 600-625 calories from this, and I have def. been seeing results since I joined the gym, so that's good. I also do some weight exercises, stretches, ab crunch, squats etc. at home. And if it makes any difference, I'm 23, 5'1″, 130, in good health, and a non-smoker. I have already lost about 2-3 pounds in the past 5 weeks, but I want to lose another 6-7. I would really appreciate your advice!

dknol answers:

The best way to burn more calories is by incorporating weight training into your fitness regimen. Not only does the act of lifting weights burn calories, but it also builds muscle. The more muscle that you have, the more calories that your body will burn throughout the day…even at rest. It's great that you're doing a lot of cardio (i.e. Stair Master, Treadmill, etc.), but you will get better results if you lift weights. If you combine about 30 minutes of lifting weights with 20 to 30 minutes of cardio (3 to 4 days a week), you'll gain more lean muscle. You should try to workout every major muscle group in your body throughout the week. (Don't worry about bulking up like a man…that won't happen unless you start taking steroids and/or lifting VERY heavy weights.) Combine that with eating 5 to 6 high-protein meals a day, and your matabolism will speed up. All of this will turn your body into a “fat-burning machine”. You should be able to lose those extra pounds just fine.

I'm living proof that this method works. I confirmed this information with a couple of personal trainers that I spoke to, as well as with plenty of reputable magazine/online articles. I followed this and it helped me reach my weight loss goals. I was able to drop almost 20 pounds and about 15% of my body fat using this method. Trust me…it works. Good luck!

And to answer your other question: I hear that using the StairMaster tends to burn more calories compared to the other cardio machines (unless you increase the incline or intensity of the other ones). But it's good that you're switching up your cardio workout from time to time.

Lisa asks…

What are the benefits to being a Journalist?

I have a Compare and Contrast research paper I have to write for my English 10 course and I have to choose two career fields I'm interested in and write about them. I chose Performing Arts (Leaning towards Dance) and Journalism. However, I have come across the problem where I can not find information on what benefits journalists get for working with a magazine or newspaper. Can anyone help me, and by benefits I mean sick leave/pay, paid vacation time, health benefits…? Any info that can help me finish this up?

dknol answers:

It's going to vary depending on the type of journalism being done – whether freelance, for a small company, a large media organization, etc…

To get you started, here's the information provided on benefits from Gannett, which is one of the biggest news companies in the US. It's presented from the company's point of view, so it's obviously in the best light possible. You can also use the site to find information about other companies. Good luck with your paper!

“At Gannett, we are committed to providing our employees with a comprehensive benefits plan that promotes health and wellness, builds current and future financial security, enhances work-life balance and allows for personal choice and flexibility for employees and their dependents.

Employees may enroll their domestic partners (same-sex or opposite-sex) and eligible children of the domestic partner as covered dependents under the medical, dental, vision and voluntary life insurance plans if the employee meets the criteria.

Key elements of our core benefits offering are outlined below:
PROMOTING HEALTH AND WELLNESS

Medical Coverage: Employees may select from a variety of different health insurance options, including a Preferred Provider Organization (PPO), an Exclusive Provider Organization (EPO) or a local health maintenance organization (HMO). A consumer-driven plan, the Aetna HealthFund, is also available.

Prescription Drug Plans: Retail and mail-order coverage included in the medical plans listed above.

Dental Coverage: Available as a separate option through a national provider. The plan provides 100% coverage for preventive services, 80% with a $50 deductible for minor restorative services, 50% with a deductible for major services and 50% with a deductible for orthodontic services.

Vision Coverage: Available as a separate option through a national provider. Includes eye exams, lenses, frames and contacts with co-pays.

Mental Health/Substance Abuse Coverage: Available as part of the medical plan employee chooses.

Wellness Works @ Gannett: Promotes fitness, provides health information and offers specific programs to help employees with chronic health problems including smoking, back pain, heart disease and hypertension, obesity and diabetes.

Employee Assistance Program: Confidential assessment, counseling and referral to outside agencies for employees and their dependents, provided by Ceridian-OneSource.

BUILDING FINANCIAL SECURITY

Gannett 401(k) Savings Plan: Employees may elect to contribute between 1% and 20% of pay on a pre-tax basis for investment in variety of funds. Employee contributions, up to the first 6% of pay, are eligible for a 50% match in the form of Gannett stock.

Pension Plan: Eligible employees are enrolled in the Gannett Pension Plan following one year of service and completion of 1,000 hours. Employees are fully vested after five years of service. This is a portable benefit should the vested employee leave the company with five or more years of vested service.

Basic Life Insurance: Core coverage provided by Gannett equal to one times the employee's annual basic compensation (including bonus and/or commissions, if applicable) for eligible employees.

Optional Supplemental Life Insurance: Enables employees to purchase additional term life insurance through payroll deduction. Voluntary election can be made for additional coverage at one, two, three or four times annual compensation to a maximum of $2.5 million, combined with the company-provided basic life insurance.

Spouse and Child Life Insurance: Employees may purchase life insurance protection for their family members in the following amounts: $25,000 or $10,000 coverage for spouse or domestic partner; $5,000 coverage for child.

Accident Insurance: Employees may purchase accident insurance for themselves and/or family members that provides coverage in the event of an accident-related injury or death. Voluntary election can be made for one, two, three, four or five times annual compensation; family benefit is a percentage of employee benefit.

Travel Accident Insurance: Gannett provides added protection to employees traveling on company business. Out of town and daily travel on assignments are covered. The maximum benefit from the plan is three times annual basic compensation. Also included under the Travel Accident Insurance is travel assistance, which covers employees when traveling more than 100 miles from home for business or personal reasons. Coverage includes pre-travel assistance information, medical assistance, emergency evacuation, and legal and financial assistance.

Employee Stock Purchase Plan: Allows employees to become a Gannett stockholder at any time through the convenience of payroll deduction. Program is administered by Wells Fargo and Gannett pays the brokerage fees and commissions on these purchases U.S. Savings Bonds Purchase Program: Provides an efficient and timely way to purchase United States Savings Bonds through payroll deduction. Income Protection Plan: Provides eligible employees with a continuing income if unable to work due to medical reasons. The plan has three separate components that work together: Sick Pay, Short Term Disability, and Long Term Disability. There is no cost to the employee for this coverage. Plans may vary by location.

Gannett Flexible Spending Account: A tax-efficient way for employees to pay routine health and dependent care expenses on a pre-tax basis. You can use pre-tax dollars to pay for expenses not covered by the medical/dental plan: eligible day care and elder care expenses; and over-the-counter drugs (e.g., allergy medicines, cough medicines, antacids and pain relievers).

Employee Home Mortgage Program: Available through Wells Fargo Home Mortgage and GMAC Mortgage, this program offers Gannett employees and their immediate family members a convenient way to secure home financing or mortgage refinancing with competitive interest rates and fees.

ENHANCING WORK-LIFE BALANCE

Vacation: Gannett believes the wellness and performance of our employees are enhanced by annual vacations. Our vacation plan provides increasing time off in relation to years of service and enables eligible employees to earn and use vacation in the same year.

Floating Holidays: Provides floating holidays that employees may use any time during the calendar year with the approval of their supervisor.

Holidays: Gannett locations observe a minimum of 6 holidays per year. Some locations may vary.

Family and Medical Leave: Full-time employees who have been employed for at least 90 days are eligible for up to 12 weeks' unpaid leave in a rolling 52-week period for one or more of the following reasons: the birth of a child/to care for a newborn child; to care for a newly-adopted child or a child placed in home for foster care; to care for a child, spouse or parent who has a serious health condition; or for an employee’s own serious health condition.

Adoption Assistance Plan: Helps you pay the expenses incurred in adopting a child. The plan will reimburse 100% of the eligible expenses to a maximum of $2,500. Eligible expenses include agency, legal and court fees and temporary foster care charges. Lifeworks: An independent service, provided by Ceridian-OneSource, assists employees in managing personal and family responsibilities with practical advice, useful materials and local information for childcare, elder care, adoption and much more. Tuition Assistance Program: Supports educational development and reimburses 100% of the cost for tuition and books for job-related courses, up to $1,500 per calendar year.

Madelyn P. Jennings Scholarship Awards: The Gannett Foundation sponsors one-time awards of $3,000 given annually in the spring to children of full-time Gannett employees who are about to enter college.

Matching Gifts Program: The Gannett Foundation matches employees' contributions to private schools, colleges and universities, hospitals, and other charitable or non-profit organizations up to a maximum of $10,000 per year.

Employee Discount Programs: Gannett employees are eligible to participate in a number of discount programs offered by companies such as Sony, Dell, Apple, Microsoft, Corporate Perks, Barnes & Noble, Office Depot, General Motors and others.”

George asks…

What magazine subscriptions do you have?

I was going to subscribe to some magazines, but there are so many that I cannot narrow it down to just a few. I want to know what you enjoy reading and what you might recommend. Any ideas would be helpful!
Here is a little bit about me:
I am in my mid-20's, educated, loves history, loves to cook, vegetarian, Southern, loves keeping up with health issues, loves animals, loves humor, no kids, not married yet, doesn't watch much television.
Hopefully that is helpful in order to help suggest some magazines I might like. Thanks!!!

dknol answers:

Here are my suggestions:
Cosmopolitan
Oprah
Martha
Food Network recipe magazine
National Geographics
Vegetarian Times
Fitness
Self
Southern Living (great recipes too)

Hope this helps!

Robert asks…

How can i improve my fitness and strength ?

I'm 13 fairly fit but could be better. Got no upper body strength and want stronger legs to help improve my footy (AFL) kicking distance.

dknol answers:

You will need to start a work out routine. You are young so I would tell you to consult a Dr. Before you begin a work out routine. You can start out with a home work out. Maybe get some 2-5lb weights. I could tell you the exercises to do but you may not know what they are if you are not familiar with weight lifting. I would recommend you get a fitness or health magazine where you can look at pictures of exercises and learned the proper form. Don't life heavy weights at first. It takes time to work up your weight. I am a pro body builder and I have been competing for 4 years. It takes a lot of dedication to achieve the body-form you want. Good luck.

Helen asks…

What should I get my dad for christmas?

my dad is honestly the HARDEST dad to buy for. He is 46 and I am 15, and I dont really wanna spend over 30$ if possible, as I have many friends that I have to buy gifts for aswell. He works in an office, but I have gotten him a dress shirt and chocolates every year so I need to try something else now. He is extremely picky when it comes to clothes, ties, shoes, cuff links and he likes his watches and sunglasses expensive, so I cannot get him that. He likes to watch motocross racing and super cross and the grandprix and stuff, but im not sure what I should get him related to that.. He is also a fitness and health freak; always working out, making protein drinks and reading health magazines. He also recently got the iphone 4s so is there anything I could get him with that? No cologne please and no giftcards, as he gets way too many of those from other people. & I cannot buy him alocohol and he doesnt smoke or anything. He is so hard! oh! he also loves going on vacation around the world with my mother, and loves going to our cottage, and loves to snowboard and ride his dirt bike and snowmobile. Does anyone have any suggestions? THANKYOU!!!!

dknol answers:

Under $30 is hard but doable
-Subscription to a men's health magazine, travel magazine, or dirt bike magazine -present it in a personalized card you made (I'm sure he would appreciate that)
-Men's travel bag since he likes to travel ~$30
-Bake your dad healthy treats & wrap: granola bars or chi tea cookies-since he's a health nut he might appreciate some healthy holiday goodies-tons of recipes online
-For Work-Metal Collar Stays: tuck into collar & keep it straight: great for office jobs~$20 at Macy's, JcPenny's etc.
-For iphone4s I would recommend the otterbox case. Those are ~$40-50 in store but you may find one cheaper on ebay. Also, try iphone protector covers(~$15) Protects the screen from scratches/accumulation of oils from hands
-Nice Starbucks Coffee Set or new thermus-if he drinks coffee

Hope I helped. Guys can be difficult-good luck

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