Why do most New Years' resolutions fail when it comes to health and fitness goals? Because most people set too lofty of goals and don't write out a clear-cut plan to attain these goals!
As we approach the New Year and ponder about where we want to be on the fitness scale, ask yourself these questions:
1. What is a REALISTIC time frame to accomplish this goal? (This is an important one)
2. What small, attainable steps and goals can I set for myself in this time table to reach the final goal? (ie. Final goal=run a 1/2 marathon by Oct 2009 Small goals=participate and run in a 5K by April, 10K by July, etc)
3. How am I going to do it? (PLAN OF ACTION)
4. What resources can I enlist or use for help to accomplish this goal? (ie. friend, sister, hubbie, books, tapes, Personal Trainer, etc)
5. What bumps in the road and challenges can I expect to come along and how do I plan on attacking them? (ie. lose motivation, get off routine for 2 weeks, etc)
6. How am I going to reward myself when/if I reach this goal? (ie. trip to Hawaii)
7. How am I going to feel about myself if I accomplish this goal and how will this affect and improve my life?
Sunday, December 14, 2008
Tuesday, December 9, 2008
10 Tips to Avoid Holiday Weight Gain
Let's face it, we all like to eat around the holidays and then we're kicking ourselves come the New Year! Here's some helpful, common-sense tips to avoid the holiday weight gain!
1. Stay active.
One of the major causes of weight gain during the holidays is lack of activity. Time is spent doing holiday errands, which makes us more tired, less motivated, and not wanting to stick to our routine. Best thing to do is stick to your regular schedule! Not only will it help keep weight gain down, it will give you more energy and it will reduce your stress!! And if you're not exercising already, try walking outside for 30 min a day-can't beat the fresh air too!
2. Don't starve yourself.
One of the most common mistakes people make is to go hungry all day so that they can "afford" the calories later on at the holiday party they will be attending. Big no-no! You will be so hungry by the time you get to the party, that you will forget about any sense of the word moderation or control. You are setting yourself up for a major binge. Make sure to eat your normal (healthy, hopefully) meals and keep your hunger at bay so that you can enjoy the food at the party without going overboard. Another thing to do is have a snack before you go the party. A piece of fruit or something along those lines will keep you somewhat satiated.
3. Don't let your food diary go.
If you stick to your normal routine of writing down what you eat, you will be able to monitor your caloric intake better. Research shows that people who keep a fod diary actually consume 20% less food than those who do not!
4. Choose healthier options.
There are some healthy options that you can eat during the holidays. White meat turkey is a great lean protein. Vegetables that aren't laden with butter, salad not drenched in dressing, sweet potatoes, and cranberries are also options. You can also make other typical dishes healthier by changing the ingredients slightly. Try making mashed potatoes with reduced-fat or low-fat milk, yogurt or sour cream. Dips and spreads, same thing. Really think about the ingredients that you normally use and then think about how you can make the dish healthier. But, on that same note..
5. Enjoy what you love.
Yep, you heard me. We all have those certain dishes or items that just bring us back to childhood and make the holidays special. Go ahead, indulge! Be choosy about what you indulge in though. Don't choose the pumpkin pie just because it is lower in fat than the pecan (which it is). If you want the pecan, choose the pecan! You don't want to set yourself up for binges later. That one piece of pumpkin pie may not satisfy you, so you may have another when, really, you could have had just one piece of pecan and been completely satisfied. Give yourself permission to enjoy the holidays. Just enjoy with a sense of moderation. If you want to splurge on dessert, maybe you are a little more careful with your entrée choice.
6. Don't try a new diet during the holidays.
That just screams binge! You will only be setting yourself up for disappointment, resentment, and depression. Stay healthy, but don't be too restrictive.
7. Holidays are DAYS.
Yes, days, not weeks, not months, but DAYS. Treat them that way. Enjoy yourself on the particular holiday, but then go right back to your normal healthy eating plan. Just because it's the day before, the day before Christmas Eve, doesn't mean it's a holiday! :)
8. Take time for you.
It goes without saying that this season is all about stress! Between trying to shop, trying to schedule in all your holiday parties along with your kids' plays and concerts and still dealing with day-to-day stressors, it is important that you take some time for yourself. Schedule a massage, buy a new book, treat yourself to a yoga studio membership, learn to meditate, whatever. Find something that will curb your stress that is not eating! This is the EASIEST time to turn to food for comfort. There is a ton around and it is all super-indulgent. Give yourself another method to deal with stress; you more than deserve it!
9. Give (and ask for) the gift of health.
Gym memberships, exercise equipment, athletic apparel or shoes, gift certificates to a spa or personal trainer, etc. There are many "health" related gifts that you can give or ask for that would help someone you love or yourself stay healthy all year long. It will give a great jump-start to those New Year's Resolutions that we normally give up by February. Make a commitment to your body and teach others to do the same.
10. Eat, drink, and be merry!
It can't be said enough. This is a season that is full of joy, love, and many good things if you let it be just that. Let your body and mind tell you what it needs, wants, and can do without. Live a little, but don't go overboard if it is only going to make you miserable the next day. It is supposed to be fun and it will be if you stay true to yourself and your needs.
source: www.supermarketguru.com
1. Stay active.
One of the major causes of weight gain during the holidays is lack of activity. Time is spent doing holiday errands, which makes us more tired, less motivated, and not wanting to stick to our routine. Best thing to do is stick to your regular schedule! Not only will it help keep weight gain down, it will give you more energy and it will reduce your stress!! And if you're not exercising already, try walking outside for 30 min a day-can't beat the fresh air too!
2. Don't starve yourself.
One of the most common mistakes people make is to go hungry all day so that they can "afford" the calories later on at the holiday party they will be attending. Big no-no! You will be so hungry by the time you get to the party, that you will forget about any sense of the word moderation or control. You are setting yourself up for a major binge. Make sure to eat your normal (healthy, hopefully) meals and keep your hunger at bay so that you can enjoy the food at the party without going overboard. Another thing to do is have a snack before you go the party. A piece of fruit or something along those lines will keep you somewhat satiated.
3. Don't let your food diary go.
If you stick to your normal routine of writing down what you eat, you will be able to monitor your caloric intake better. Research shows that people who keep a fod diary actually consume 20% less food than those who do not!
4. Choose healthier options.
There are some healthy options that you can eat during the holidays. White meat turkey is a great lean protein. Vegetables that aren't laden with butter, salad not drenched in dressing, sweet potatoes, and cranberries are also options. You can also make other typical dishes healthier by changing the ingredients slightly. Try making mashed potatoes with reduced-fat or low-fat milk, yogurt or sour cream. Dips and spreads, same thing. Really think about the ingredients that you normally use and then think about how you can make the dish healthier. But, on that same note..
5. Enjoy what you love.
Yep, you heard me. We all have those certain dishes or items that just bring us back to childhood and make the holidays special. Go ahead, indulge! Be choosy about what you indulge in though. Don't choose the pumpkin pie just because it is lower in fat than the pecan (which it is). If you want the pecan, choose the pecan! You don't want to set yourself up for binges later. That one piece of pumpkin pie may not satisfy you, so you may have another when, really, you could have had just one piece of pecan and been completely satisfied. Give yourself permission to enjoy the holidays. Just enjoy with a sense of moderation. If you want to splurge on dessert, maybe you are a little more careful with your entrée choice.
6. Don't try a new diet during the holidays.
That just screams binge! You will only be setting yourself up for disappointment, resentment, and depression. Stay healthy, but don't be too restrictive.
7. Holidays are DAYS.
Yes, days, not weeks, not months, but DAYS. Treat them that way. Enjoy yourself on the particular holiday, but then go right back to your normal healthy eating plan. Just because it's the day before, the day before Christmas Eve, doesn't mean it's a holiday! :)
8. Take time for you.
It goes without saying that this season is all about stress! Between trying to shop, trying to schedule in all your holiday parties along with your kids' plays and concerts and still dealing with day-to-day stressors, it is important that you take some time for yourself. Schedule a massage, buy a new book, treat yourself to a yoga studio membership, learn to meditate, whatever. Find something that will curb your stress that is not eating! This is the EASIEST time to turn to food for comfort. There is a ton around and it is all super-indulgent. Give yourself another method to deal with stress; you more than deserve it!
9. Give (and ask for) the gift of health.
Gym memberships, exercise equipment, athletic apparel or shoes, gift certificates to a spa or personal trainer, etc. There are many "health" related gifts that you can give or ask for that would help someone you love or yourself stay healthy all year long. It will give a great jump-start to those New Year's Resolutions that we normally give up by February. Make a commitment to your body and teach others to do the same.
10. Eat, drink, and be merry!
It can't be said enough. This is a season that is full of joy, love, and many good things if you let it be just that. Let your body and mind tell you what it needs, wants, and can do without. Live a little, but don't go overboard if it is only going to make you miserable the next day. It is supposed to be fun and it will be if you stay true to yourself and your needs.
source: www.supermarketguru.com
Tuesday, December 2, 2008
Healthy weight loss goals
One of my readers asked me what was a good healthy weight loss goal/week. The answer: 1-2 lbs/week. We're talking BODY FAT here (which is what you're trying to lose, right?), not muscle mass or water weight. If you do the math, to lose (or gain, for that matter) 1 lb. of body fat, you have to consume 3500 calories LESS than what you put out (opposite to gain). If you divide 3500 into 7 days/week, that comes out to 500 calories/day! For example, if you normally eat 2,000 calories a day without exercising and you're MAINTAINING your weight, than you will need to eat approx. 1500 cal/day in a weeks span to lose 1 lb. of body fat. If you add exercise in and burn 500 cal/hr, 5 days a week, then you'll lose a little more than that (unless you're eating more). Make sense?
It's all about calories in vs. calories out. When you see these diets where people are losing 7 lbs/week, let's face it, it's not all body fat. If you do the numbers, that would look like nearly 25,000 calories/week that they're burning (impossible unless you're expending calories like Lance Armstrong or Michael Phelps and spend hrs a day burning loads of calories!) And let's face it, although that would be nice, I GUARANTEE if you're losing more than 1-2 lbs/week, you're going to gain it back because that's water weight! So, if you're looking for real weight loss, steady wins the race!
It's all about calories in vs. calories out. When you see these diets where people are losing 7 lbs/week, let's face it, it's not all body fat. If you do the numbers, that would look like nearly 25,000 calories/week that they're burning (impossible unless you're expending calories like Lance Armstrong or Michael Phelps and spend hrs a day burning loads of calories!) And let's face it, although that would be nice, I GUARANTEE if you're losing more than 1-2 lbs/week, you're going to gain it back because that's water weight! So, if you're looking for real weight loss, steady wins the race!
Monday, November 24, 2008
PLEASE COMMENT/ASK ?????
I know I have SOME readers out there, but due to lack of questions/comments lately, I haven't been updating my blog as regularly. If you would like more posts, please comment or email me a question regarding fitness or nutrition, so I can know you're out there and can generate some ideas to answer your questions. Most likely, if you're wondering something, someone else is too!!!!
Sunday, November 16, 2008
Boot Camp 101
Here's one of my sample "boot camp" workouts that combines multiple muscle groups and keeps your heart rate up at the same time to scorch fat and calories! If you have questions, email or comment me. (Sorry for the lame pictures!)
1. Lunge with dumbbell lateral/front raise combo: While holding 5-10 lb. dummbells, do walking lunges while raising arms out to side shoulder heighth. Do 20 alterating legs and then turn around and repeat only raising arms to front, shoulder heighth. Do another 20 reps.
2. Alternating lunge jumps: While in place in lunge position, jump off ground and switch feet landing back down into lunge. Do for 1-2 min.
3. Plie squat with dumbbell bicep curl: Standing feet wider than shoulder width apart with toes pointed out, squat down to 90 degrees while tilting pelvis/butt back (like sitting in chair). Make sure not to "round" back and to keep heels planted on ground to avoid knee pain. Hold 5-12 lb. dumbbells in between legs and do bicep curl as you come up.
4. Plie jump hops: Same position as above (only without weights), jump in place for 1-2 min.
5. Medicine ball torso rotations: Sitting on ground, lean back with feet off ground (preferably) and while holding 6-10 lb. medicine ball, rotate torso/ball from hip to hip for 1-2 min.
6. Push-up row combo: In a push-up position with 5-10 dumbbells in hands on ground, do a push-up and as you come up, bring one dumbbell up into row while squeezing shoulder blade back. Then do another push-up and switch sides, alternating for 20-30 reps.
7. One legged squat: Standing on one leg, squat down while pointing opposite hand towards toe. Do 15-20 reps each side.
8. Speed skaters: Stand on one leg and then hop laterally (to the side) onto the other leg, while squatting slightly (think Apollo Anton Ohno). Move quickly side to side for 1-2 min.
9. Mountain climbers: In push-up position, step feet in alternating quickly while holding upper body stationary.
10. Step-up with medicine ball/or dumbbell overhead press: With chair or bench and holding 6-10 lb. dumbbells/ball, step-up with one leg while pressing ball overhead at same time. Don't touch other leg to bench, bring knee up and do 20-25 reps each side.
11. Alternating fast step-ups: Step-up and change legs to come down and repeat quickly. Do 1-2 min.
12. Bench dips: While facing away from bench with hands on bench (facing out), lower body and bend elbows to 90 degrees. Do 20-25 reps, holding every 5th rep for 5sec.
13. Wall sits: Sit back against wall with knees at 90 degrees. Hold for 30 sec, then rest for 10, hold for 45 sec, rest for 10, hold for 60 sec, rest for 20.
14. Bench jumps: Standing in front of bench, squat down and jump up on top of bench using legs and momentum. Do 1-2 min.
15. Ball crunches & side crunches: Laying on ball on back, do crunches while squeezing belly button in and holding at top for 3 sec/rep. Do 25-50 reps. Then, lay on side on ball with feet against wall (staggered) and do 15-20 side crunches and repeat on other side.
16. Jump rope: Jump rope 30 sec, double time 30 sec, one leg 30 sec, other leg 30 sec.
17. REPEAT ENTIRE SEQUENCE WITHOUT REST!!!!!!
1. Lunge with dumbbell lateral/front raise combo: While holding 5-10 lb. dummbells, do walking lunges while raising arms out to side shoulder heighth. Do 20 alterating legs and then turn around and repeat only raising arms to front, shoulder heighth. Do another 20 reps.
2. Alternating lunge jumps: While in place in lunge position, jump off ground and switch feet landing back down into lunge. Do for 1-2 min.
3. Plie squat with dumbbell bicep curl: Standing feet wider than shoulder width apart with toes pointed out, squat down to 90 degrees while tilting pelvis/butt back (like sitting in chair). Make sure not to "round" back and to keep heels planted on ground to avoid knee pain. Hold 5-12 lb. dumbbells in between legs and do bicep curl as you come up.
4. Plie jump hops: Same position as above (only without weights), jump in place for 1-2 min.
5. Medicine ball torso rotations: Sitting on ground, lean back with feet off ground (preferably) and while holding 6-10 lb. medicine ball, rotate torso/ball from hip to hip for 1-2 min.
6. Push-up row combo: In a push-up position with 5-10 dumbbells in hands on ground, do a push-up and as you come up, bring one dumbbell up into row while squeezing shoulder blade back. Then do another push-up and switch sides, alternating for 20-30 reps.
7. One legged squat: Standing on one leg, squat down while pointing opposite hand towards toe. Do 15-20 reps each side.
8. Speed skaters: Stand on one leg and then hop laterally (to the side) onto the other leg, while squatting slightly (think Apollo Anton Ohno). Move quickly side to side for 1-2 min.
9. Mountain climbers: In push-up position, step feet in alternating quickly while holding upper body stationary.
10. Step-up with medicine ball/or dumbbell overhead press: With chair or bench and holding 6-10 lb. dumbbells/ball, step-up with one leg while pressing ball overhead at same time. Don't touch other leg to bench, bring knee up and do 20-25 reps each side.
11. Alternating fast step-ups: Step-up and change legs to come down and repeat quickly. Do 1-2 min.
12. Bench dips: While facing away from bench with hands on bench (facing out), lower body and bend elbows to 90 degrees. Do 20-25 reps, holding every 5th rep for 5sec.
13. Wall sits: Sit back against wall with knees at 90 degrees. Hold for 30 sec, then rest for 10, hold for 45 sec, rest for 10, hold for 60 sec, rest for 20.
14. Bench jumps: Standing in front of bench, squat down and jump up on top of bench using legs and momentum. Do 1-2 min.
15. Ball crunches & side crunches: Laying on ball on back, do crunches while squeezing belly button in and holding at top for 3 sec/rep. Do 25-50 reps. Then, lay on side on ball with feet against wall (staggered) and do 15-20 side crunches and repeat on other side.
16. Jump rope: Jump rope 30 sec, double time 30 sec, one leg 30 sec, other leg 30 sec.
17. REPEAT ENTIRE SEQUENCE WITHOUT REST!!!!!!
Monday, November 10, 2008
Common Strength Training Questions Answered
I get a lot of these questions from people about strength training, so I thought I would answer a few...
1. Is it best to split muscle groups and work different muscle groups on different days?
For most people (probably about 90% of the population) that just want to lose body fat, firm up, and strengthen and tone their muscles, the answer is NO. The most common mistake people make here is they REST TOO MUCH in between sets because they're only working 1-2 muscle groups. How efficient is that? The only people that benefit from these kind of workouts are body builders! Plus, how many calories are you really burning (keeping your heart rate up) when you split muscle groups like this. A total body workout is the best way to go.
When you combine all the muscles (esp major muscles such as legs, back, torso, etc), you are going to burn more calories=burn more fat AND you will still see the same results as far as toning and strengthening the muscle groups. Essentially, you're getting strength training AND cardio when you workout this way!
2. How often do I need to strength train?
If you do the above workout with little to no rest, EFFICIENTLY, combining muscle groups and moving quickly from one exercise to another, you really only need to do this 2-3Xweek (for most people twice/week is plenty). Committ a good hour too and make sure you rest 2 days in between strength workouts.
3. If I'm trying to tone up my abdominal muscles, should I do those everyday and how many repititions?
No, just like every other muscle group, abdominals need rest days too. They need to recover and rebuild in order to see improvement. 3 days/week is good, and make sure to always mix it up by doing different exercises, at different angles, with different resistance levels, etc. I don't think there's really a good "goal number" of reps and sets to reach, because it's more about efficiency, HOW you do the exercise, HOW LONG you hold each repitition, and the kind of exercise. You should work them until failure (until you can't do anymore).
4. Am I going to bulk up if I lift heavy weights?
This a common misconception in women when it comes to strength training. The answer is NO, and the reason is without high levels of testerone, or human growth hormone (like men, or women who take these as supplements), it's nearly impossible to increase muscle mass like our male counterparts. Women who think they're bulking up are deceived by the extra "fat layer" on top of the muscle they need to shed to see real definition!
5. What is best, machine weights or free weights?
Really, machines are a waste of time, a wasted workout, and do little for you. Why? One, machine weights only work one muscle at a time (and usually seated, how does that raise the heart rate to burn calories?), and two, they only work the muscle in a limited range of motion. Real life isn't in one plane of motion, so we need to challenge our bodies and muscles (and balance) in different ranges of motion!
On the other hand, free weights, which consists of dumbbells, bars, cables, stability balls, BOSU balls, rubberbands, etc are awesome because they will challenge you in different planes of motion (you have to balance and maintain good posture), there is more variety, and the most importantly, you can combine an endless number of exercises (and muscle groups) to get an efficient workout (and kill two birds with one stone).
Stay tuned for next weeks' post-I'm going to give you a SAMPLE WORKOUT that will do ALL of these things. It will be hard if done correctly and with no rest, and you will feel a DIFFERENCE! Keep in mind, you won't want to do this everytime because you need to always change it up to challenge the body, but for those of you out there lacking the knowledge, experience, and/or creativity, this will be a good start. Pictures included!
OH, and please leave me comments and questions, I will be more motivated to post more if I know I have readers out there (hence part of the reason for my slacking lately!)
1. Is it best to split muscle groups and work different muscle groups on different days?
For most people (probably about 90% of the population) that just want to lose body fat, firm up, and strengthen and tone their muscles, the answer is NO. The most common mistake people make here is they REST TOO MUCH in between sets because they're only working 1-2 muscle groups. How efficient is that? The only people that benefit from these kind of workouts are body builders! Plus, how many calories are you really burning (keeping your heart rate up) when you split muscle groups like this. A total body workout is the best way to go.
When you combine all the muscles (esp major muscles such as legs, back, torso, etc), you are going to burn more calories=burn more fat AND you will still see the same results as far as toning and strengthening the muscle groups. Essentially, you're getting strength training AND cardio when you workout this way!
2. How often do I need to strength train?
If you do the above workout with little to no rest, EFFICIENTLY, combining muscle groups and moving quickly from one exercise to another, you really only need to do this 2-3Xweek (for most people twice/week is plenty). Committ a good hour too and make sure you rest 2 days in between strength workouts.
3. If I'm trying to tone up my abdominal muscles, should I do those everyday and how many repititions?
No, just like every other muscle group, abdominals need rest days too. They need to recover and rebuild in order to see improvement. 3 days/week is good, and make sure to always mix it up by doing different exercises, at different angles, with different resistance levels, etc. I don't think there's really a good "goal number" of reps and sets to reach, because it's more about efficiency, HOW you do the exercise, HOW LONG you hold each repitition, and the kind of exercise. You should work them until failure (until you can't do anymore).
4. Am I going to bulk up if I lift heavy weights?
This a common misconception in women when it comes to strength training. The answer is NO, and the reason is without high levels of testerone, or human growth hormone (like men, or women who take these as supplements), it's nearly impossible to increase muscle mass like our male counterparts. Women who think they're bulking up are deceived by the extra "fat layer" on top of the muscle they need to shed to see real definition!
5. What is best, machine weights or free weights?
Really, machines are a waste of time, a wasted workout, and do little for you. Why? One, machine weights only work one muscle at a time (and usually seated, how does that raise the heart rate to burn calories?), and two, they only work the muscle in a limited range of motion. Real life isn't in one plane of motion, so we need to challenge our bodies and muscles (and balance) in different ranges of motion!
On the other hand, free weights, which consists of dumbbells, bars, cables, stability balls, BOSU balls, rubberbands, etc are awesome because they will challenge you in different planes of motion (you have to balance and maintain good posture), there is more variety, and the most importantly, you can combine an endless number of exercises (and muscle groups) to get an efficient workout (and kill two birds with one stone).
Stay tuned for next weeks' post-I'm going to give you a SAMPLE WORKOUT that will do ALL of these things. It will be hard if done correctly and with no rest, and you will feel a DIFFERENCE! Keep in mind, you won't want to do this everytime because you need to always change it up to challenge the body, but for those of you out there lacking the knowledge, experience, and/or creativity, this will be a good start. Pictures included!
OH, and please leave me comments and questions, I will be more motivated to post more if I know I have readers out there (hence part of the reason for my slacking lately!)
Tuesday, October 21, 2008
5 great CORE moves
Again, sorry for the time span between posts, it's been super busy lately plus, I've been out of town too! I wish I could promise I will get better at posting more frequently, but I'm going to stop promising things I can't deliver (at least right now)!
For this post, I thought I would enlighten many of you out there that don't know the right strength training moves for your core. All of these moves require little to no eqiupment and work your ENTIRE midsection efficiently! Some of my faves!
1. Plank (with or without ball): For this exercise you want to be on your forearms either on the ground (or on the ball) and feet/toes on ground. With only those two things supporting your body weight, hold your body in a straight (plank) line up off the ground (incline if using ball) and concentrate on squeezing your abdominals (or belly button) in towards your spine as you hold this position 30-60 sec. Repeat 2-3 times. If using ball (which can be harder because it's more unstable), make sure you're not "resting" your upper body against your forearms.
2. Side rotations: Sitting on a mat or soft surface, lean back slightly and bring feet off ground, knees bent. Find a weight of some source (medicine ball or dumbbell preferably) and while holding position, rotate side to side (hip to hip) for 30-50 rotations. Make sure ONLY torso rotates, not legs.
3. Mountain climbers: In push-up position with hands about shoulder width apart, step feet in a little, switching quickly. Remember you don't want your butt/hips coming up-keep level, with only your lower legs moving. Do 30-50 reps/each side.
4. Ball side bends: Using a stability ball, lay on your side with ball under one side/hip. You will need to anchor your feet against a wall of some sort also, and make sure it's a wide staggered stance. With hands behind head, bend all the way over the ball (outside elbow tapping ball) and then come up all the way so that your torso on that side stretches and then bends. Do 20 or so and repeat on opposite side.
5. Reverse crunch on ball: In push-up position with feet/lower legs on top of stablity ball, roll ball in towards your hands while raising butt/hips up. Concentrate on using abdominals and not legs to do this exercise. Repeat about 25 reps.
For this post, I thought I would enlighten many of you out there that don't know the right strength training moves for your core. All of these moves require little to no eqiupment and work your ENTIRE midsection efficiently! Some of my faves!
1. Plank (with or without ball): For this exercise you want to be on your forearms either on the ground (or on the ball) and feet/toes on ground. With only those two things supporting your body weight, hold your body in a straight (plank) line up off the ground (incline if using ball) and concentrate on squeezing your abdominals (or belly button) in towards your spine as you hold this position 30-60 sec. Repeat 2-3 times. If using ball (which can be harder because it's more unstable), make sure you're not "resting" your upper body against your forearms.
2. Side rotations: Sitting on a mat or soft surface, lean back slightly and bring feet off ground, knees bent. Find a weight of some source (medicine ball or dumbbell preferably) and while holding position, rotate side to side (hip to hip) for 30-50 rotations. Make sure ONLY torso rotates, not legs.
3. Mountain climbers: In push-up position with hands about shoulder width apart, step feet in a little, switching quickly. Remember you don't want your butt/hips coming up-keep level, with only your lower legs moving. Do 30-50 reps/each side.
4. Ball side bends: Using a stability ball, lay on your side with ball under one side/hip. You will need to anchor your feet against a wall of some sort also, and make sure it's a wide staggered stance. With hands behind head, bend all the way over the ball (outside elbow tapping ball) and then come up all the way so that your torso on that side stretches and then bends. Do 20 or so and repeat on opposite side.
5. Reverse crunch on ball: In push-up position with feet/lower legs on top of stablity ball, roll ball in towards your hands while raising butt/hips up. Concentrate on using abdominals and not legs to do this exercise. Repeat about 25 reps.
Thursday, October 2, 2008
How to get out of your rut
Let's face it, we've all been there. We feel like we've been working hard to lose that weight or even those "last 10 lbs". We're eating pretty good, working out, and nothing is happening! Isn't it the most frustrating thing in the world?! So, let's talk about some ideas on how we can get over that "hump" and start seeing results again. The first thing we need to do is re-evaluate our progress and then make small changes. Ask yourself the following questions:
1. Am I doing the same routine with my workout?
2. How do I feel when I'm working out? Is it easy to carry on a conversation, or am I breathing so hard that I'm forced to stop or slow down after awhile?
3. How long is my workout and how frequent?
4. Am I recording down what I eat? If so, am I writing down portion sizes (measuring out, counting calories, etc) or just eye-balling it? Also, am I counting everything, even those handful of the kids' M&M's or that soda I drank?
5. Am I getting enough sleep?
6. Lastly, how is my stress level?
All of these questions factor into your success (or lack of it) when trying to get over that rut. Now I will go back over these questions and list suggestions/ideas on how to make those little changes that will help you to start seeing results again.
1. Most people love routines, feel comfortable with their routine, and hardly ever venture outside of their "comfort zone" or don't push themselves probably as hard as they should (hence, the reason most people get trainers!). If you fall into this category, then here's some suggestions on how to push yourself farther and get a more effective workout:
Find a workout partner (and someone that is preferably in better shape than you). When you have someone to work out with, you are more likely not to make excuses and can hold yourself accountable. Appointments help! Just be sure that your workout sessions aren't "talk sessions" and save the chit-chat for when you're done exercising.
Invest in 3 or so Personal Training sessions to learn a few new exercises to incorporate into your routine.
Go to a new aerobics class and make it a goal to do that twice/week. Numerous studies have shown that you will work harder in a group exercise environment. Cycling classes, boot camp-type classes, or high intensity ones are best.
Do intervals in your workout to "mix it up". For example, if you like the treadmill, add 30-60 sec. sprints every 2 or 3 min. Or do 2-3 min intervals on a steep incline to work your muscles differently and to get the heart pumping. Jump rope is another AWESOME way to incorporate high-energy intervals into your routine. Especially with strength training and to keep it aerobic! Spurts of "anaerobic" zones are good for pushing that aerobic capacity and increasing its capacity.
Incorporate 2 strength-circuit training workouts a week where you're working the entire body. AND add plyometrics to it (ie. jump squats) for extra benefits and to scorch even more calories.
2. Most people aren't completely aware of how hard they're working out. We put on our I-Pods, read a book/magazine, or watch the TV and aren't paying attention to our workout. Here's some suggestions on how to monitor your intensity:
Wear a heart rate monitor. And that doesn't mean use the heart rate handles on the machines! Those aren't always accurate. I'm serious, you can invest in a $30 one at Costco and by wearing it, you can ALWAYS see where your heart rate is. I even suggest getting one that you can set your "heart rate zone", so that it will beep when you're under or over that zone.
Go by perceived exertion. Along with monitoring your heart rate, use the 1 to 10 scale. 5 means you're breathing steady but not hard. A 7 is you're breathing pretty hard, and a conversation is hard at this point, but somewhat do-able for short periods of time. A 9-10 is anaerobic, meaning you're breathing so hard that there's no way you could talk to someone, PLUS you can only sustain that level for very brief periods of time. Try to stay between 6-8 for most of your workout, BUT with short bursts of 9-10 (aka intervals) in at least 3 of your weekly workouts.
3. Some people might be surprised to find out that they're not working out long enough. For weight loss results, you really should be getting 60 min workouts, 5-6 days/week. If you're already doing that, then try these suggestions:
Add an extra 10 min to the end of your workout of high-intensity cardio or maybe go on a bike ride/walk with the kids a couple days/week on top of your workouts. That adds up to 50 extra min A WEEK or an extra 400-500 calories burned!
Or go back the gym twice/week at night and do 30 min or high intesity, interval-training cardio.
4. Keeping a food journal is VITAL to success. Eating is about 75% of the results you see with weight loss anyway. If you're not doing that already, then start doing it today, it will make you more aware of what you put into your mouth, and it will make you think twice for dessert. Here are some suggestions if you're already doing that and not seeing success (or if you aren't):
Count everything. It might be a pain in the butt, but if you're frustrated that you're not getting anywhere on the scale and you feel like you're eating pretty good, then this is where I would start. Counting calories/portion sizes as accurately as you can will help you see if you're truly in that range you need to be in. (Most people need to be around 1300-1500 cal/day to lose weight.)
Make sure you are eating at consistent intervals throughout the day (and recording it). Important for stabalizing that metabolism and keeping blood sugar levels to a minimum. (So you're not craving sweet foods and starving yourself.) This will help keep your portion control in check too. A good rule of thumb is if you're hungry you've gone too long without food. You should be eating when you're NOT hungry, just smaller amounts. Same goes for water intake too actually.
Stop eating after 7:30 at night. Even if you're under your daily calorie allotment by the end of the day, it's those evening hours that we tend to blow it and snack the most. Make it a goal to stay busy at night and away from the fridge. Another trick is to do something with your hands such as knitting, cleaning, scrapbooking, typing on the computer, etc. It will keep you from thinking about food!
Up the water intake. If you're not getting 100 oz a day, start adding an extra bottle of water each day. This will help stabalize hunger levels too.
Eat protein in every meal! A little protein goes a long way to cut calories, help you feel satisfied, and eat less! If you're eating oatmeal for breakfast, add a 1/2 scoop of protein powder to it. Or eat cottage cheese with your toast. Don't eat carbohydrates by themselves. You'll be more likely to crave them constantly.
5. Sleep. It's a necessity for weight loss goals and something most adults don't get enough of. Lack of sleep can actually sabotage your weight loss efforts. Try going to bed an hour earlier or getting a cat-nap in when you're kids are at school (or napping). Sleeping will help you feel more energized, and your workouts will also be more effective.
6. Oh, the big one-STRESS. Did you know stress can make you fat? Or it can keep you from achieving your healthy weight? Here are some suggestions to "de-stress" your life a little.
Prioritize. Don't worry about every little thing on that "TO DO" list, it can be overwhelming when we're concentrated on checking off our to-do things. Managing your time can help you better assess what really needs to get done, what can wait, or something maybe your husband can do!
Exercise might be no-brainer, but exercise especially in the morning can help manage your stress levels that day.
GET SOME "ME TIME" which is hard to get if you're a mom, but even 30 min of doing something you enjoy will help curb your stress levels.
Meditate for 10 min/day, preferably in the morning. This can help clear the mind and calm the body and give you the energy you need to get through the day. Make sure to do it in a quiet, peaceful spot. This really works actually!
Hopefully these suggestions and tips help, as I get so many questions on how to overcome these obstacles. If you can incoporate these into your life, you will feel better in more ways than just physically!
1. Am I doing the same routine with my workout?
2. How do I feel when I'm working out? Is it easy to carry on a conversation, or am I breathing so hard that I'm forced to stop or slow down after awhile?
3. How long is my workout and how frequent?
4. Am I recording down what I eat? If so, am I writing down portion sizes (measuring out, counting calories, etc) or just eye-balling it? Also, am I counting everything, even those handful of the kids' M&M's or that soda I drank?
5. Am I getting enough sleep?
6. Lastly, how is my stress level?
All of these questions factor into your success (or lack of it) when trying to get over that rut. Now I will go back over these questions and list suggestions/ideas on how to make those little changes that will help you to start seeing results again.
1. Most people love routines, feel comfortable with their routine, and hardly ever venture outside of their "comfort zone" or don't push themselves probably as hard as they should (hence, the reason most people get trainers!). If you fall into this category, then here's some suggestions on how to push yourself farther and get a more effective workout:
Find a workout partner (and someone that is preferably in better shape than you). When you have someone to work out with, you are more likely not to make excuses and can hold yourself accountable. Appointments help! Just be sure that your workout sessions aren't "talk sessions" and save the chit-chat for when you're done exercising.
Invest in 3 or so Personal Training sessions to learn a few new exercises to incorporate into your routine.
Go to a new aerobics class and make it a goal to do that twice/week. Numerous studies have shown that you will work harder in a group exercise environment. Cycling classes, boot camp-type classes, or high intensity ones are best.
Do intervals in your workout to "mix it up". For example, if you like the treadmill, add 30-60 sec. sprints every 2 or 3 min. Or do 2-3 min intervals on a steep incline to work your muscles differently and to get the heart pumping. Jump rope is another AWESOME way to incorporate high-energy intervals into your routine. Especially with strength training and to keep it aerobic! Spurts of "anaerobic" zones are good for pushing that aerobic capacity and increasing its capacity.
Incorporate 2 strength-circuit training workouts a week where you're working the entire body. AND add plyometrics to it (ie. jump squats) for extra benefits and to scorch even more calories.
2. Most people aren't completely aware of how hard they're working out. We put on our I-Pods, read a book/magazine, or watch the TV and aren't paying attention to our workout. Here's some suggestions on how to monitor your intensity:
Wear a heart rate monitor. And that doesn't mean use the heart rate handles on the machines! Those aren't always accurate. I'm serious, you can invest in a $30 one at Costco and by wearing it, you can ALWAYS see where your heart rate is. I even suggest getting one that you can set your "heart rate zone", so that it will beep when you're under or over that zone.
Go by perceived exertion. Along with monitoring your heart rate, use the 1 to 10 scale. 5 means you're breathing steady but not hard. A 7 is you're breathing pretty hard, and a conversation is hard at this point, but somewhat do-able for short periods of time. A 9-10 is anaerobic, meaning you're breathing so hard that there's no way you could talk to someone, PLUS you can only sustain that level for very brief periods of time. Try to stay between 6-8 for most of your workout, BUT with short bursts of 9-10 (aka intervals) in at least 3 of your weekly workouts.
3. Some people might be surprised to find out that they're not working out long enough. For weight loss results, you really should be getting 60 min workouts, 5-6 days/week. If you're already doing that, then try these suggestions:
Add an extra 10 min to the end of your workout of high-intensity cardio or maybe go on a bike ride/walk with the kids a couple days/week on top of your workouts. That adds up to 50 extra min A WEEK or an extra 400-500 calories burned!
Or go back the gym twice/week at night and do 30 min or high intesity, interval-training cardio.
4. Keeping a food journal is VITAL to success. Eating is about 75% of the results you see with weight loss anyway. If you're not doing that already, then start doing it today, it will make you more aware of what you put into your mouth, and it will make you think twice for dessert. Here are some suggestions if you're already doing that and not seeing success (or if you aren't):
Count everything. It might be a pain in the butt, but if you're frustrated that you're not getting anywhere on the scale and you feel like you're eating pretty good, then this is where I would start. Counting calories/portion sizes as accurately as you can will help you see if you're truly in that range you need to be in. (Most people need to be around 1300-1500 cal/day to lose weight.)
Make sure you are eating at consistent intervals throughout the day (and recording it). Important for stabalizing that metabolism and keeping blood sugar levels to a minimum. (So you're not craving sweet foods and starving yourself.) This will help keep your portion control in check too. A good rule of thumb is if you're hungry you've gone too long without food. You should be eating when you're NOT hungry, just smaller amounts. Same goes for water intake too actually.
Stop eating after 7:30 at night. Even if you're under your daily calorie allotment by the end of the day, it's those evening hours that we tend to blow it and snack the most. Make it a goal to stay busy at night and away from the fridge. Another trick is to do something with your hands such as knitting, cleaning, scrapbooking, typing on the computer, etc. It will keep you from thinking about food!
Up the water intake. If you're not getting 100 oz a day, start adding an extra bottle of water each day. This will help stabalize hunger levels too.
Eat protein in every meal! A little protein goes a long way to cut calories, help you feel satisfied, and eat less! If you're eating oatmeal for breakfast, add a 1/2 scoop of protein powder to it. Or eat cottage cheese with your toast. Don't eat carbohydrates by themselves. You'll be more likely to crave them constantly.
5. Sleep. It's a necessity for weight loss goals and something most adults don't get enough of. Lack of sleep can actually sabotage your weight loss efforts. Try going to bed an hour earlier or getting a cat-nap in when you're kids are at school (or napping). Sleeping will help you feel more energized, and your workouts will also be more effective.
6. Oh, the big one-STRESS. Did you know stress can make you fat? Or it can keep you from achieving your healthy weight? Here are some suggestions to "de-stress" your life a little.
Prioritize. Don't worry about every little thing on that "TO DO" list, it can be overwhelming when we're concentrated on checking off our to-do things. Managing your time can help you better assess what really needs to get done, what can wait, or something maybe your husband can do!
Exercise might be no-brainer, but exercise especially in the morning can help manage your stress levels that day.
GET SOME "ME TIME" which is hard to get if you're a mom, but even 30 min of doing something you enjoy will help curb your stress levels.
Meditate for 10 min/day, preferably in the morning. This can help clear the mind and calm the body and give you the energy you need to get through the day. Make sure to do it in a quiet, peaceful spot. This really works actually!
Hopefully these suggestions and tips help, as I get so many questions on how to overcome these obstacles. If you can incoporate these into your life, you will feel better in more ways than just physically!
Friday, September 26, 2008
Exercise equipment you should invest in (and it's cheap!)
First of all, I want to apologize for my lack of blogging lately. I was out of town last week on vacation with my family and well, this month has been crazy for me. When I initially started this blog, my goal was to have at least 2 posts/week, but that really hasn't happened so far, and so now I'm just hoping to have 1 post/week for now. When I get more readers/comments, I plan to add more to this blog. For now, it's a lot of work on top of everything else I do (plus I have a family blog which takes precendence). Sorry again!
For those of you out there that hate going to a gym and would prefer to do exercises at home, I have some great suggestions of exercise equipment you can buy for a minimal price. Keep in mind that I also have selected equipment that you can do A LOT with, and will also last a long time. They are even better than machines because you can work multiple muscles in one exercise, you use your core/trunk muscles better, and you work on balance/coordination. If you have any questions on it, let me know! Stay tuned for some exercise ideas with these tools...
Stability Ball-you can buy these at sporting goods stores, Walmart, Target, etc (only cost about $15-20)
Dumbbells-preferably the rubber ones. You can also buy these anywhere and I would suggest having set of each: 5 lbs, 8 lbs, and 10 lbs at least. A wise investment ($7-10/set?)
Exercise mat-any kind will do, although I prefer one with a little "padding". Found at any of the above stores listed. (Cost: $10-20)
Resistance bands-find a couple with different levels of resistance. I prefer a medium-level and a difficult-level for most people. A TON of exercises can be done with these and they can also be found at any of the above stores listed. (Cost: $7-15/band)
Dyna-disc-a must-have for core and balance training! This will work you abdonimals better than anything! You can find this at: http://www.amazon.com/Dyna-Disc-14-95-Price-24-95/dp/B00077E32C (the cheapest I have found: $15)
Jump rope-easy to use, and great for interval training. Can be found anywhere as well. (Cost: $5-10)
BOSU ball-one my all-time favs and so much you can do with these. Cheapest I have found is located at: http://shopping.discovery.com/product-59700.html?jzid=40602653-0-0&seqStr=BOSU+ball (the link wouldn't work) (Cost: $100)
Medicine ball: I prefer one with no handle, and ideally 6-10 lbs. You can find these anywhere as well. (Cost: $20?)
Thera-bands-Physical Therapists use these a lot, but they're great for doing all kinds of exercises. It's good to buy a couple different resistance levels too. The pre-cut ones can be bought at: http://www.yogaaccessories.com/TheraBandsIndividual.asp (the link wouldn't work) (Cost: $5-10/band)
For those of you out there that hate going to a gym and would prefer to do exercises at home, I have some great suggestions of exercise equipment you can buy for a minimal price. Keep in mind that I also have selected equipment that you can do A LOT with, and will also last a long time. They are even better than machines because you can work multiple muscles in one exercise, you use your core/trunk muscles better, and you work on balance/coordination. If you have any questions on it, let me know! Stay tuned for some exercise ideas with these tools...
Stability Ball-you can buy these at sporting goods stores, Walmart, Target, etc (only cost about $15-20)
Dumbbells-preferably the rubber ones. You can also buy these anywhere and I would suggest having set of each: 5 lbs, 8 lbs, and 10 lbs at least. A wise investment ($7-10/set?)
Exercise mat-any kind will do, although I prefer one with a little "padding". Found at any of the above stores listed. (Cost: $10-20)
Resistance bands-find a couple with different levels of resistance. I prefer a medium-level and a difficult-level for most people. A TON of exercises can be done with these and they can also be found at any of the above stores listed. (Cost: $7-15/band)
Dyna-disc-a must-have for core and balance training! This will work you abdonimals better than anything! You can find this at: http://www.amazon.com/Dyna-Disc-14-95-Price-24-95/dp/B00077E32C (the cheapest I have found: $15)
Jump rope-easy to use, and great for interval training. Can be found anywhere as well. (Cost: $5-10)
BOSU ball-one my all-time favs and so much you can do with these. Cheapest I have found is located at: http://shopping.discovery.com/product-59700.html?jzid=40602653-0-0&seqStr=BOSU+ball (the link wouldn't work) (Cost: $100)
Medicine ball: I prefer one with no handle, and ideally 6-10 lbs. You can find these anywhere as well. (Cost: $20?)
Thera-bands-Physical Therapists use these a lot, but they're great for doing all kinds of exercises. It's good to buy a couple different resistance levels too. The pre-cut ones can be bought at: http://www.yogaaccessories.com/TheraBandsIndividual.asp (the link wouldn't work) (Cost: $5-10/band)
Thursday, September 11, 2008
10 Small Tricks for Big Weight Loss
1. Drink more milk. Consuming 1,800 milligrams of calcium a day could block the absorption of about 80 calories.
2. Get watered down. Drink 100 oz of water a day. You will obviously be well hydrated (and less bloated), but you will also eat less.
3. Go smaller. Use a salad plate instead of a dinner plate. Studies shown that putting your portions on smaller dishes means you will end up eating less at a meal.
4. Think about eating. Eat without doing anything else-no TV, no working, no reading. It's important to chew slowly too, think about each bite, what it tastes like, etc. You will end up eating less.
5. Don't drink your calories. Usually those are "empty calories", however, if you must have the occassional cup of juice, dilute it water or drink V8 (Diet Splash is best) to get your vitamins/minerals.
6. Stop mindless snacking. Chew a strong flavored gum like cinnamon while you're cooking. Sneaking a taste of the food will be less appealing.
7. Tighten your belt a notch. It may sound silly, but by doing so you are reminding yourself that you want to be a size smaller when you feel a craving or that temptation to gorge coming on.
8. Put the fork down. When you're eating a meal, put the fork down after every bite and take a drink of water. You will eat slower, and EAT LESS.
9. Prepare ahead. One day a week, prepare a bunch of snacks ready to go and store them somewhere. For example, cut up veggies and put them in zip loc baggies, or even cook some chicken and cut it up to add to a salad. Planning will reduce impromptu decisions of what you're hungry and you're on the go (aka McDonalds runs with the kids).
10. Don't eat after 7:30pm. Studies have show that you are most likely to overeat in the evening hours. If you have to though, stash some popsicles, or fugdge bars, to get your sugar fix without overdoing it on the calories.
2. Get watered down. Drink 100 oz of water a day. You will obviously be well hydrated (and less bloated), but you will also eat less.
3. Go smaller. Use a salad plate instead of a dinner plate. Studies shown that putting your portions on smaller dishes means you will end up eating less at a meal.
4. Think about eating. Eat without doing anything else-no TV, no working, no reading. It's important to chew slowly too, think about each bite, what it tastes like, etc. You will end up eating less.
5. Don't drink your calories. Usually those are "empty calories", however, if you must have the occassional cup of juice, dilute it water or drink V8 (Diet Splash is best) to get your vitamins/minerals.
6. Stop mindless snacking. Chew a strong flavored gum like cinnamon while you're cooking. Sneaking a taste of the food will be less appealing.
7. Tighten your belt a notch. It may sound silly, but by doing so you are reminding yourself that you want to be a size smaller when you feel a craving or that temptation to gorge coming on.
8. Put the fork down. When you're eating a meal, put the fork down after every bite and take a drink of water. You will eat slower, and EAT LESS.
9. Prepare ahead. One day a week, prepare a bunch of snacks ready to go and store them somewhere. For example, cut up veggies and put them in zip loc baggies, or even cook some chicken and cut it up to add to a salad. Planning will reduce impromptu decisions of what you're hungry and you're on the go (aka McDonalds runs with the kids).
10. Don't eat after 7:30pm. Studies have show that you are most likely to overeat in the evening hours. If you have to though, stash some popsicles, or fugdge bars, to get your sugar fix without overdoing it on the calories.
Thursday, September 4, 2008
When your sweet tooth strikes
Did you know that women are twice as likely as men to scarf sugary foods under stress-AND they feel guiltier when they do? THE LIKELY REASON=HORMONES!!!!!
Here's some good advice/info on controlling your sugar intake as well as some low-sugar snack ideas for when that sweet tooth strikes.
The first thing you need to do to control your sugar intake is to find out how much sugar you're actually eating. Read labels for a week and jot down how much sugar you're taking in (Beware of and include other forms of sugar such as dextrose, rice syrup, and cane juice). You'll probably find that it far exceeds the approximately 10% of your daily caloric intake the federal dietary guidelines recommend (that's about 20 grams, or five teaspoons, per 1,000 calories consumed). This will open your eyes when you realize that many products touted as healthy are still high in sugar. There are no laws regulating the use the words "all natural" on food packaging, so manufacturers can label their products with abandon. For example, one ounce of dried pineapple has about 21 grams of sugar, compared with 2.6 grams for the same amount of fresh pineapple. Once you know how much sugar you're really eating, you can control your intake. Here are some tips for cracking down on the most seductive tabletop substance known to man:
1. Eat breakfast. Pure and simple. Ninety percent of sugar addicts skip breakfast. When you eat breakfast, you prevent the drop in blood sugar that makes you crave sugar later.
2. Pick fruit. Satisfy your sweet tooth with apples, bananas, peaches, berries, etc which will temper natural sugar with fiber and loads of antioxidants. Dried fruit and fruit juices will also do the job, but they don't have nearly as much fiber and are more concentrated with calories.
3. Think 100. When you simply must have a cupcake or candy bar, stick to 100-150 calorie portions and 16 grams of sugar or less.
4. Indulge right after dinner. Late-night ice cream fixes give you a pure, unadulterated sugar rush. Have a small scoop after dinner instead and you'll reduce the insulin-spiking effect (plus, you won't consume as much because you're still full from dinner).
5. Cut out "overt" sugars. Take the worst offenders first: sucrose-laden treats like candy, ice cream, and soft drinks.
6. Enter sugar rehab. Like any sugar addict, you need to detox before you fully recover. It takes five days to fully overcome your cravings for sugar, and you'll feel awful for three of them. Prepare to be edgy and irritable starting by day two; by day five, you'll feel like a whole new person. After you've recovered, you'll find that a little sugar goes a much longer way.
REACH FOR THESE SNACKS WHEN THAT SWEET TOOTH STRIKES:
1. Swiss Miss Milk Chocolate Hot Cocoa- 8.5 g of sugar, 60 calories
2. Kashi GoLean Chocolate Caramel Crunchy bar-14 g of sugar, 150 calories, 6 g fiber
3. Edy's Orange and Cream bars-15 g sugar, 80 calories
4. Breyer's All Natural Vanilla ice cream-14 g sugar, 130 calories
5. Skinny Cow Skinny Dippers ice cream bars-7 g sugar, 80 calories, 2 g fiber
6. Bare Fruit Bake-dried cinnamon apple chips-7 g sugar, 29 calories, 1 g fiber
SOURCE: Women's Health
Here's some good advice/info on controlling your sugar intake as well as some low-sugar snack ideas for when that sweet tooth strikes.
The first thing you need to do to control your sugar intake is to find out how much sugar you're actually eating. Read labels for a week and jot down how much sugar you're taking in (Beware of and include other forms of sugar such as dextrose, rice syrup, and cane juice). You'll probably find that it far exceeds the approximately 10% of your daily caloric intake the federal dietary guidelines recommend (that's about 20 grams, or five teaspoons, per 1,000 calories consumed). This will open your eyes when you realize that many products touted as healthy are still high in sugar. There are no laws regulating the use the words "all natural" on food packaging, so manufacturers can label their products with abandon. For example, one ounce of dried pineapple has about 21 grams of sugar, compared with 2.6 grams for the same amount of fresh pineapple. Once you know how much sugar you're really eating, you can control your intake. Here are some tips for cracking down on the most seductive tabletop substance known to man:
1. Eat breakfast. Pure and simple. Ninety percent of sugar addicts skip breakfast. When you eat breakfast, you prevent the drop in blood sugar that makes you crave sugar later.
2. Pick fruit. Satisfy your sweet tooth with apples, bananas, peaches, berries, etc which will temper natural sugar with fiber and loads of antioxidants. Dried fruit and fruit juices will also do the job, but they don't have nearly as much fiber and are more concentrated with calories.
3. Think 100. When you simply must have a cupcake or candy bar, stick to 100-150 calorie portions and 16 grams of sugar or less.
4. Indulge right after dinner. Late-night ice cream fixes give you a pure, unadulterated sugar rush. Have a small scoop after dinner instead and you'll reduce the insulin-spiking effect (plus, you won't consume as much because you're still full from dinner).
5. Cut out "overt" sugars. Take the worst offenders first: sucrose-laden treats like candy, ice cream, and soft drinks.
6. Enter sugar rehab. Like any sugar addict, you need to detox before you fully recover. It takes five days to fully overcome your cravings for sugar, and you'll feel awful for three of them. Prepare to be edgy and irritable starting by day two; by day five, you'll feel like a whole new person. After you've recovered, you'll find that a little sugar goes a much longer way.
REACH FOR THESE SNACKS WHEN THAT SWEET TOOTH STRIKES:
1. Swiss Miss Milk Chocolate Hot Cocoa- 8.5 g of sugar, 60 calories
2. Kashi GoLean Chocolate Caramel Crunchy bar-14 g of sugar, 150 calories, 6 g fiber
3. Edy's Orange and Cream bars-15 g sugar, 80 calories
4. Breyer's All Natural Vanilla ice cream-14 g sugar, 130 calories
5. Skinny Cow Skinny Dippers ice cream bars-7 g sugar, 80 calories, 2 g fiber
6. Bare Fruit Bake-dried cinnamon apple chips-7 g sugar, 29 calories, 1 g fiber
SOURCE: Women's Health
Thursday, August 28, 2008
10 Reasons You Should Strength Train
1. You will gain muscle strength and make it easier to carry those kids, groceries, etc (without throwing your back out!).
2. Want to minimize the look of cellulite? Adding a little muscle mass will help fill out that "lumpy cottage-cheese" look and give your skin a more even appearence (plus it will help burn that fat).
3. Obviously you will look more toned, as strength training sculpts and defines the muscles better than any other workout.
4. Want to burn more calories? Strength training (esp power circuit training)promotes lean muscle mass which will increase your basal metabolic rate=burn more calories during the day (even doing nothing!)=burn more fat!!!
5. You will lose inches and body fat (even if the scale isn't going down as much as you would like).
6. You will improve your posture, core strength, range of motion, and balance (which all go as we age). This means less injures, and less aches and pains too.
7. You will look younger and feel younger (and possibly be able to keep up with your kids)!
8. Strength training will burn more calories/workout than most other exercising (esp power ciruit training) because you will continue to burn calories post-workout as your muscles recover and rebuild whereas other cardio workouts do not.
9. Here's a big one-you will increase your bone density! This might not be important to you now, but osteoporosis affects 1 out of 3 women after age 65. Start now to increase and maintain that bone density and you won't have to worry about hip fractures and other things that come from getting old and having brittle bones!
10. Lastly, strength training will give you more energy! And let's face it, we all need that to get through the day (esp with kids)!!!
2. Want to minimize the look of cellulite? Adding a little muscle mass will help fill out that "lumpy cottage-cheese" look and give your skin a more even appearence (plus it will help burn that fat).
3. Obviously you will look more toned, as strength training sculpts and defines the muscles better than any other workout.
4. Want to burn more calories? Strength training (esp power circuit training)promotes lean muscle mass which will increase your basal metabolic rate=burn more calories during the day (even doing nothing!)=burn more fat!!!
5. You will lose inches and body fat (even if the scale isn't going down as much as you would like).
6. You will improve your posture, core strength, range of motion, and balance (which all go as we age). This means less injures, and less aches and pains too.
7. You will look younger and feel younger (and possibly be able to keep up with your kids)!
8. Strength training will burn more calories/workout than most other exercising (esp power ciruit training) because you will continue to burn calories post-workout as your muscles recover and rebuild whereas other cardio workouts do not.
9. Here's a big one-you will increase your bone density! This might not be important to you now, but osteoporosis affects 1 out of 3 women after age 65. Start now to increase and maintain that bone density and you won't have to worry about hip fractures and other things that come from getting old and having brittle bones!
10. Lastly, strength training will give you more energy! And let's face it, we all need that to get through the day (esp with kids)!!!
Wednesday, August 20, 2008
How to find your healthiest weight
1. First find your BMI (Body Mass Index):
Multiply height by height (in inches)=A
Divide weight (B) by A=C
Multiply C by 703=BMI
Example: 67x67=4489 BMI ranges:
140/4489=.03118 Underweight: Less than 18.5
.03118x703=21.9 Normal: 18.5 to 24.9
Overweight: 25 to 29.9
Obese: 30 or higher
2. What's your build? This is important because BMI isn't always accurate. According to this equation, Arnold Swarznegger, Serena Williams, and football players are obese because it doesn't take into equation, frame size, muscle mass, or body fat %. To figure out your frame size, hold up your arm at a 90 degree angle with your palm facing your face. Put the pointer finger of your other hand on the bone on one side and your thumb on the other. Then measure the distance between them. Keep in mind frame sizes are for women in the 5-foot-4 to 5-foot-7 range.
Distance between elbow bones: Frame size:
2 2/8 inches and below Small
2 3/8 inches to 2 5/8 inches Medium
2 6/8 inches and above Large
3. How much have you gained since high school? Weight gain after about age 20 is really important because of most of the weight gain is typically unhealthy fat. A weight gain of 10-15 lbs since high school is considered ok, although if you've gained over 20 lbs since high school and most of that is FAT TISSUE, then it's time to readjust your eating habits and pump up the exercise. Genetics can play a huge role in how much weight you put on too, if you have a parent that is heavy, gaining weight may be that much easier for you and you may have a predeposition for becoming obese. If you can cut 500 calories a day, you should be able to lose 1 lb/week.
4. How big is your belly? Why does waist size matter? The fat that makes your middle resemble an apple is bad news, upping your risk of metabolic syndrome-a combo of high blood pressure, high triglycerides, high cholesterol, and prediabetes. Bottom line: Women's waists should be not larger than 35 inches; men's 40 inches max. But experts worry that anything bigger than 32 is bad for you.
Waist-size calculator:
Healthy 32 inches or below
Worry zone 33 to 34 inches
Danger zone 35 inches and above
5. How old are you? Although you'll still want to stay within healthy weight and BMI ranges as you get older, you may experience a little creep-and that's OK within reason. In a healthy weight table used by the Weight Watchers organization, for instance, 134 is the maximum recommended weight for a woman up to age 25 who is 5 feet 4 inches tall. For ages 25 to 45, it's 140. When women hit 45-plus, they need to be extravigilant because they start to gain fat and lose muscle due to hormonal changes.
6. Is your lifestyle healthy? Even if you still eat Twinkies, exercise will lower your blood pressure, cholesterol, and risks for several cancers. It also helps clear blood clots and sets a healty interval between heart beats. Plus, it increases muscle contractions, which help regulate blood sugar levels, keeping diabetes at baby. You'll be healthier and thinner if the stable of your diet is lots of fruits, vegetables, and lean proteins, and whole grains. It's as simple as that.
SOURCE: Health.com
Multiply height by height (in inches)=A
Divide weight (B) by A=C
Multiply C by 703=BMI
Example: 67x67=4489 BMI ranges:
140/4489=.03118 Underweight: Less than 18.5
.03118x703=21.9 Normal: 18.5 to 24.9
Overweight: 25 to 29.9
Obese: 30 or higher
2. What's your build? This is important because BMI isn't always accurate. According to this equation, Arnold Swarznegger, Serena Williams, and football players are obese because it doesn't take into equation, frame size, muscle mass, or body fat %. To figure out your frame size, hold up your arm at a 90 degree angle with your palm facing your face. Put the pointer finger of your other hand on the bone on one side and your thumb on the other. Then measure the distance between them. Keep in mind frame sizes are for women in the 5-foot-4 to 5-foot-7 range.
Distance between elbow bones: Frame size:
2 2/8 inches and below Small
2 3/8 inches to 2 5/8 inches Medium
2 6/8 inches and above Large
3. How much have you gained since high school? Weight gain after about age 20 is really important because of most of the weight gain is typically unhealthy fat. A weight gain of 10-15 lbs since high school is considered ok, although if you've gained over 20 lbs since high school and most of that is FAT TISSUE, then it's time to readjust your eating habits and pump up the exercise. Genetics can play a huge role in how much weight you put on too, if you have a parent that is heavy, gaining weight may be that much easier for you and you may have a predeposition for becoming obese. If you can cut 500 calories a day, you should be able to lose 1 lb/week.
4. How big is your belly? Why does waist size matter? The fat that makes your middle resemble an apple is bad news, upping your risk of metabolic syndrome-a combo of high blood pressure, high triglycerides, high cholesterol, and prediabetes. Bottom line: Women's waists should be not larger than 35 inches; men's 40 inches max. But experts worry that anything bigger than 32 is bad for you.
Waist-size calculator:
Healthy 32 inches or below
Worry zone 33 to 34 inches
Danger zone 35 inches and above
5. How old are you? Although you'll still want to stay within healthy weight and BMI ranges as you get older, you may experience a little creep-and that's OK within reason. In a healthy weight table used by the Weight Watchers organization, for instance, 134 is the maximum recommended weight for a woman up to age 25 who is 5 feet 4 inches tall. For ages 25 to 45, it's 140. When women hit 45-plus, they need to be extravigilant because they start to gain fat and lose muscle due to hormonal changes.
6. Is your lifestyle healthy? Even if you still eat Twinkies, exercise will lower your blood pressure, cholesterol, and risks for several cancers. It also helps clear blood clots and sets a healty interval between heart beats. Plus, it increases muscle contractions, which help regulate blood sugar levels, keeping diabetes at baby. You'll be healthier and thinner if the stable of your diet is lots of fruits, vegetables, and lean proteins, and whole grains. It's as simple as that.
SOURCE: Health.com
Thursday, August 7, 2008
The #1 Weight-Loss Tip
We might have heard this before, but I'm going to blog about this because when it comes to nutrition, most people don't get it right. We all have our weaknesses, ups and downs, and challenges when it comes to eating healthy. If weight loss is your goal, then stop the cycle of losing the weight and gaining it back by even doing this one simple trick...
WRITE DOWN WHAT YOU EAT!!!! Various studies and research done shows that people that write down everything they eat (aka a food journal) have more success getting the weight off and KEEPING IT OFF then those that don't. Why? Because one, it makes us more aware of what we're putting in our mouth; two, it helps us uncover what our challenges are and; three, it can also help us uncover any emotional eating habits we may have (by writing down our feelings/stresses that day). Usually when people can do this one simple thing every day, they will slowly start to change their eating habits which will hopefully develop into lifelong habits.
In fact, in a recent article published in Time Magazine (Aug 4,2008), it explains why keeping a food diary is crucial for short and long-term success. In a new study conducted, participants who kept a food journal six or seven days a week lost an average of 18 lbs, compared with an average of 9 lbs lost for non-diary keepers (all participants had were encouraged with the same weight-loss strategies such as calorie restriction, weekly group sessions, and moderately intensive exercise). To quote Victor Stevens of Kaiser Permanente for Health Research, "hands down, the most successful weight-loss method was keeping a record of what you eat."
So, in conclusion, go buy a small three-ring notebook and stash it somewhere you will also see all day (aka the kitchen counter, your purse, etc) and start keeping a food journal. It's cheap, easy (cmon, 5 min a day isn't going to kill you!), and it will produce results!
WRITE DOWN WHAT YOU EAT!!!! Various studies and research done shows that people that write down everything they eat (aka a food journal) have more success getting the weight off and KEEPING IT OFF then those that don't. Why? Because one, it makes us more aware of what we're putting in our mouth; two, it helps us uncover what our challenges are and; three, it can also help us uncover any emotional eating habits we may have (by writing down our feelings/stresses that day). Usually when people can do this one simple thing every day, they will slowly start to change their eating habits which will hopefully develop into lifelong habits.
In fact, in a recent article published in Time Magazine (Aug 4,2008), it explains why keeping a food diary is crucial for short and long-term success. In a new study conducted, participants who kept a food journal six or seven days a week lost an average of 18 lbs, compared with an average of 9 lbs lost for non-diary keepers (all participants had were encouraged with the same weight-loss strategies such as calorie restriction, weekly group sessions, and moderately intensive exercise). To quote Victor Stevens of Kaiser Permanente for Health Research, "hands down, the most successful weight-loss method was keeping a record of what you eat."
So, in conclusion, go buy a small three-ring notebook and stash it somewhere you will also see all day (aka the kitchen counter, your purse, etc) and start keeping a food journal. It's cheap, easy (cmon, 5 min a day isn't going to kill you!), and it will produce results!
Sunday, August 3, 2008
5 Great Total Body Exercises
Sorry for the lack in blogging, again, I was gone the past 2 weeks on vacation. I'm back though, and hopefully I can keep up (life is crazy this summer!) with the blog now. I thought I would post some GREAT total body exercises that work multiple muscles so you get the benefits of 1) maximizing your time, 2) keeping your heart rate elevated to burn more calories, and 3) challenging your body. The best way to weight train is "power circuit training" in which you do a total body workout, not resting in between sets, and combining muscles together (esp legs with arms). This method of training is especially effective in burning MAJOR calories and losing body fat at the same time as increasing lean muscle and tone.
1. Walking lunges with lateral/front shoulder raises. Pretty much everyone knows how to do a lunge, but to really challenge yourself, and to kill two birds with one stone, hold 3-8 lb. dumbbells while doing a walking lunge. As you come down into a lunge, raise your arms straight out to the side to shoulder heigth (elbows slightly bent). When you've done 20 or so, turn around and repeat, only this time, raise arms straight out to the front, shoulder heigth. WORKS LEGS AND SHOULDERS.
2. Plie squat with bicep curl. While holding 8-12 lb. dumbbells, stand in a wide stance toes pointed out (you know, ballet stance). Hold the weights in between your legs to avoid hitting them on your legs. Squat down to a 90 degree angle at the knee with hips/glutes tilted back (like sitting in a chair) and torso slightly leaning forward (but not rounding your back). Make sure to keep heels planted on ground to avoid knee pain and to activate glutes better. As you come up from a squat, do a bicep curl. Do 25-35 reps. WORKS LEGS ESP INNER THIGHS/GLUTES AND BICEPS.
3. Step-up with medicine ball/weight twist. Stand to the side of a bench or step holding a 8-12 lb. medicine ball or dumbbell/weight at your waist. With one leg on the bench (remember bench should be to your side), step up bringing opposite knee up (the one on the ground) and at the same time twist weight/ball to outside hip (not the leg on the bench). Make sure to hold abs in tight as this will challenge your balance too. Do 15-25 reps/each side. WORKS LEGS AND ABS.
4. Push up/Row combination. With 8-10 lb. dumbbells, get into a push-up/plank position holding the weights on the ground (wider than shoulder width). Do a push-up and then bring one arm back, elbow bent, squeezing the shoulder blade back. Repeat push-up and then alternate other arm. This is a very challenging exercise, but awesome! Make sure to hold your abs in tight too, not to let your lower back "droop" and you might want to have a wide stance with your feet too. Do 15 reps/each side (for a total of 30). WORKS CHEST, SHOULDERS, TRICEPS, BACK, AND ABS.
5. Ball bridge with tricep press. With 5-10 lb. dumbbells, sit on stability ball and walk feet out so that you're laying on ball with only your upper back on ball. Raise arms straight above your head and bring hips up into a bridge. At the same time you lower your hips/glutes down towards ground, bend your elbows so dumbbells come behind your head (keep elbows stablized so only your lower arm is in motion) and then extend arms the same time you raise your hips. Do 20-30 reps. WORKS GLUTES, HIPS, HAMSTRINGS, AND TRICEPS.
Try these out and tell me what you think!!!!
1. Walking lunges with lateral/front shoulder raises. Pretty much everyone knows how to do a lunge, but to really challenge yourself, and to kill two birds with one stone, hold 3-8 lb. dumbbells while doing a walking lunge. As you come down into a lunge, raise your arms straight out to the side to shoulder heigth (elbows slightly bent). When you've done 20 or so, turn around and repeat, only this time, raise arms straight out to the front, shoulder heigth. WORKS LEGS AND SHOULDERS.
2. Plie squat with bicep curl. While holding 8-12 lb. dumbbells, stand in a wide stance toes pointed out (you know, ballet stance). Hold the weights in between your legs to avoid hitting them on your legs. Squat down to a 90 degree angle at the knee with hips/glutes tilted back (like sitting in a chair) and torso slightly leaning forward (but not rounding your back). Make sure to keep heels planted on ground to avoid knee pain and to activate glutes better. As you come up from a squat, do a bicep curl. Do 25-35 reps. WORKS LEGS ESP INNER THIGHS/GLUTES AND BICEPS.
3. Step-up with medicine ball/weight twist. Stand to the side of a bench or step holding a 8-12 lb. medicine ball or dumbbell/weight at your waist. With one leg on the bench (remember bench should be to your side), step up bringing opposite knee up (the one on the ground) and at the same time twist weight/ball to outside hip (not the leg on the bench). Make sure to hold abs in tight as this will challenge your balance too. Do 15-25 reps/each side. WORKS LEGS AND ABS.
4. Push up/Row combination. With 8-10 lb. dumbbells, get into a push-up/plank position holding the weights on the ground (wider than shoulder width). Do a push-up and then bring one arm back, elbow bent, squeezing the shoulder blade back. Repeat push-up and then alternate other arm. This is a very challenging exercise, but awesome! Make sure to hold your abs in tight too, not to let your lower back "droop" and you might want to have a wide stance with your feet too. Do 15 reps/each side (for a total of 30). WORKS CHEST, SHOULDERS, TRICEPS, BACK, AND ABS.
5. Ball bridge with tricep press. With 5-10 lb. dumbbells, sit on stability ball and walk feet out so that you're laying on ball with only your upper back on ball. Raise arms straight above your head and bring hips up into a bridge. At the same time you lower your hips/glutes down towards ground, bend your elbows so dumbbells come behind your head (keep elbows stablized so only your lower arm is in motion) and then extend arms the same time you raise your hips. Do 20-30 reps. WORKS GLUTES, HIPS, HAMSTRINGS, AND TRICEPS.
Try these out and tell me what you think!!!!
Thursday, July 17, 2008
Secrets to Losing the Baby Weight
Before I begin, please be informed that this will be my last post until the beginning of August. I am heading out of town for 2 weeks in a couple of days and will have limited computer use (really I just need a break from blogging!), but feel free to leave me a comment, question, or idea for a new post.
I recently had my second baby about 4 months ago, and even though I'm not totally back to where I want to be, I was able to fit back into my clothes and lose the weight only weeks after having giving birth (it probabaly helped that he was nearly 10 lbs!). A lot of people I know have commented on how fast I lost the baby weight, how great I look, and how flat my stomach was and so I thought it would be great to lend some expertise on this subject. Also, I have experience on training pregnant women.
The first and most important factor in losing the baby weight is to control how MUCH you GAIN in the first place. Obviously, you don't have complete control on your weight gain. For example, how much the baby is going to weigh and even how much water weight you gain. However, you do have control on how much extra FAT you gain. As most of us know, a good range of weight gain during pregancy is 25-35 lbs total (for a single gestation and for a normal-weight woman). When you add everything up, that's only about 7-10 lbs of extra fat tissue. With my first pregancy, I only gained 18 lbs (which might seem low), but my baby weighed 9 lbs 5 oz and I was completely healthy and active my whole pregancy. With my second child, I gained around 25-27 lbs. Some might call this genetic, but I believe that more than anything, our pregancy weight gain has to do with these factors: if we're at a healthy and normal weight before getting pregnant, if we have good eating habits, and if we exercise consistently throught our pregnancy (which might be hard if you're given strict orders for bedrest.)
So, if you're trying to conceive, the best thing is to be at a good weight before you get pregnant. In addition, have a good exercise routine 3-5 days/week. This way, you will be "in shape" before getting pregnant which will benefit in the following areas: less weight gain during pregnancy, less aches and pains, and a big one...more energy. I can personally attest to this 100 fold. More incentive to have a healthy pregnancy and feel better about yourself. The other thing to do is maintain healthy eating habits. You really only need an extra 300 kcal/day when you're pregant. This is a snack, ladies, not a 1/2 gallon of ice cream! I know it's hard to not give into our crazy cravings, but you can practice some self-control. Find snacks that are less calories and fat that will satisfy that sweet or salty craving (for example, fudge bars) and it's ok to indulge once in awhile, just not everyday! It will be healthier for the baby in the long run, as well.
A lot of people think that pregnancy is the time to eat whatever they want, whenever you want, and to not care for 9 months. But let me tell you, it will only be harder to lose the baby weight afterwords if you have that much more extra to lose once the baby is born. Plus, starting a good exercise and eating program is tough to start doing if you're not already doing it. So, in conclusion, two words...planning and consistency! This might not be what everyone wants to hear, but trust me, these are the smartest tactics in dealing with the "after-baby bulge". For those out there that are already pregnant and feel doomed with the weight gain, keep you chin up. It's never too late to start eating healthy and gradually working an exercise routine into your life.
I recently had my second baby about 4 months ago, and even though I'm not totally back to where I want to be, I was able to fit back into my clothes and lose the weight only weeks after having giving birth (it probabaly helped that he was nearly 10 lbs!). A lot of people I know have commented on how fast I lost the baby weight, how great I look, and how flat my stomach was and so I thought it would be great to lend some expertise on this subject. Also, I have experience on training pregnant women.
The first and most important factor in losing the baby weight is to control how MUCH you GAIN in the first place. Obviously, you don't have complete control on your weight gain. For example, how much the baby is going to weigh and even how much water weight you gain. However, you do have control on how much extra FAT you gain. As most of us know, a good range of weight gain during pregancy is 25-35 lbs total (for a single gestation and for a normal-weight woman). When you add everything up, that's only about 7-10 lbs of extra fat tissue. With my first pregancy, I only gained 18 lbs (which might seem low), but my baby weighed 9 lbs 5 oz and I was completely healthy and active my whole pregancy. With my second child, I gained around 25-27 lbs. Some might call this genetic, but I believe that more than anything, our pregancy weight gain has to do with these factors: if we're at a healthy and normal weight before getting pregnant, if we have good eating habits, and if we exercise consistently throught our pregnancy (which might be hard if you're given strict orders for bedrest.)
So, if you're trying to conceive, the best thing is to be at a good weight before you get pregnant. In addition, have a good exercise routine 3-5 days/week. This way, you will be "in shape" before getting pregnant which will benefit in the following areas: less weight gain during pregnancy, less aches and pains, and a big one...more energy. I can personally attest to this 100 fold. More incentive to have a healthy pregnancy and feel better about yourself. The other thing to do is maintain healthy eating habits. You really only need an extra 300 kcal/day when you're pregant. This is a snack, ladies, not a 1/2 gallon of ice cream! I know it's hard to not give into our crazy cravings, but you can practice some self-control. Find snacks that are less calories and fat that will satisfy that sweet or salty craving (for example, fudge bars) and it's ok to indulge once in awhile, just not everyday! It will be healthier for the baby in the long run, as well.
A lot of people think that pregnancy is the time to eat whatever they want, whenever you want, and to not care for 9 months. But let me tell you, it will only be harder to lose the baby weight afterwords if you have that much more extra to lose once the baby is born. Plus, starting a good exercise and eating program is tough to start doing if you're not already doing it. So, in conclusion, two words...planning and consistency! This might not be what everyone wants to hear, but trust me, these are the smartest tactics in dealing with the "after-baby bulge". For those out there that are already pregnant and feel doomed with the weight gain, keep you chin up. It's never too late to start eating healthy and gradually working an exercise routine into your life.
Sunday, July 13, 2008
Are you exercising hard enough? Part 2
In the last post, I wrote about how important it is to monitor heart rate during exercise to determine how strenuous we are working. In this post, I will focus on how much exercise we really need to maintain our fitness, increase our cardiovascular endurance/strength, to increase lean muscle and tone, and to lose body fat. There are a lot of different theories out there, some true and some false, and hopefully this article will sift through some of the confusion out there.
1. How often do I need to exercise to lose weight?
You might not want to hear this (for those out there that despise exercise or think they don't have time), but for weight loss goals, you really need to do 5 days/week for an hour to see maximum benefits and results. Ideally, moderate to intense exercise (heart rate between 65-85% max) to burn the most amount of calories as well. Combine this with a good diet, and you should be on your way to losing 1-2 lbs/week (which is the safest and best rate. More 1-2 lbs/week, you're most likely not just losing fat, you're losing water and muscle mass.)
2. What kind of exercise is best for losing weight?
Ideally, 3 of the 5 days/week should be strictly cardiovascular such as jogging, cycling, swimming, some kind of cardio machine (just watch the heart rate). To really see results and challenge your body, you should do intervals in those workouts. That will change it up, keep you heart rate up, and keep the muscles second guessing which is always more efficient when it comes to burning calories. The other 2 days/week you should do some kind of strength training workout that focuses on the TOTAL body, combining muscles together in exercises to make it more efficient and keep the heart rate up (i.e. lunges with dumbbell curls or shoulder presses). I strongly believe the best strength training workouts for burning fat are circuit workouts (no breaks), high reps, and as stated above, as many muscle groups together/exercise as possible. These type of workouts will yield a high calorie expenditure, even after you're done working out. Also, change up your routine every week to keep the body working hard. You will see MAJOR results from doing a combination of these two things (cardio and strength training) and on track to hitting your goals.
3. What about yoga and pilates? Are these workouts good for losing weight?
Yoga and pilates are GREAT exercises for strengthening the core and promoting lean muscle mass, improving balance and range of motion, and for the mind-body benefits. The only problem with these kind of workouts is that they are not the most efficient at burning the maximum amount of calories. If you only have an hour/day to exercise, I wouldn't choose these types of workouts ALONE to do if weight loss is your primary goal. Yoga and pilates are best when doing it in conjuction with the cardio and strength training. Again, keep in mind that I'm specifically talking about WEIGHT LOSS here. Don't think they aren't great workouts, because they are, just remember that you won't burn as many calories doing them, and at the end of day, it's all about calories in vs. calories out.
4. How much rest do I need in between strength training workouts?
The answer is simple-1 to 2 days. For example, strength train Monday and then again Wednesday or Thursday. You really don't need a third day if you're working out hard and efficiently (which is where a Personal Trainer comes in handy for most).
5. How often do I need to workout to maintain my weight or fitness level?
Most people can get away with 3 days/week of an hour/day, but it's always good to get some kind of exercise even if it's taking a light walk with your kids to keep moving.
Hopefully this has dispelled some of the fiction out there, nowadays you'll see commercials for "5 min a Day" and let me tell you, that is never enough! I know you wish it was, but seriously, do you really think that 5 min/day is enough to lose weight, tone your muscles, let alone, improve your general fitness level? Hard work yields results. Plain and simple.
1. How often do I need to exercise to lose weight?
You might not want to hear this (for those out there that despise exercise or think they don't have time), but for weight loss goals, you really need to do 5 days/week for an hour to see maximum benefits and results. Ideally, moderate to intense exercise (heart rate between 65-85% max) to burn the most amount of calories as well. Combine this with a good diet, and you should be on your way to losing 1-2 lbs/week (which is the safest and best rate. More 1-2 lbs/week, you're most likely not just losing fat, you're losing water and muscle mass.)
2. What kind of exercise is best for losing weight?
Ideally, 3 of the 5 days/week should be strictly cardiovascular such as jogging, cycling, swimming, some kind of cardio machine (just watch the heart rate). To really see results and challenge your body, you should do intervals in those workouts. That will change it up, keep you heart rate up, and keep the muscles second guessing which is always more efficient when it comes to burning calories. The other 2 days/week you should do some kind of strength training workout that focuses on the TOTAL body, combining muscles together in exercises to make it more efficient and keep the heart rate up (i.e. lunges with dumbbell curls or shoulder presses). I strongly believe the best strength training workouts for burning fat are circuit workouts (no breaks), high reps, and as stated above, as many muscle groups together/exercise as possible. These type of workouts will yield a high calorie expenditure, even after you're done working out. Also, change up your routine every week to keep the body working hard. You will see MAJOR results from doing a combination of these two things (cardio and strength training) and on track to hitting your goals.
3. What about yoga and pilates? Are these workouts good for losing weight?
Yoga and pilates are GREAT exercises for strengthening the core and promoting lean muscle mass, improving balance and range of motion, and for the mind-body benefits. The only problem with these kind of workouts is that they are not the most efficient at burning the maximum amount of calories. If you only have an hour/day to exercise, I wouldn't choose these types of workouts ALONE to do if weight loss is your primary goal. Yoga and pilates are best when doing it in conjuction with the cardio and strength training. Again, keep in mind that I'm specifically talking about WEIGHT LOSS here. Don't think they aren't great workouts, because they are, just remember that you won't burn as many calories doing them, and at the end of day, it's all about calories in vs. calories out.
4. How much rest do I need in between strength training workouts?
The answer is simple-1 to 2 days. For example, strength train Monday and then again Wednesday or Thursday. You really don't need a third day if you're working out hard and efficiently (which is where a Personal Trainer comes in handy for most).
5. How often do I need to workout to maintain my weight or fitness level?
Most people can get away with 3 days/week of an hour/day, but it's always good to get some kind of exercise even if it's taking a light walk with your kids to keep moving.
Hopefully this has dispelled some of the fiction out there, nowadays you'll see commercials for "5 min a Day" and let me tell you, that is never enough! I know you wish it was, but seriously, do you really think that 5 min/day is enough to lose weight, tone your muscles, let alone, improve your general fitness level? Hard work yields results. Plain and simple.
Friday, July 11, 2008
Are you exercising hard enough? Part 1
It's human nature to not push ourselves physically as much as we probably should or could, right? I would say 90% of people don't push themselves enough when they work-out. Lazy, maybe? Distracted by the TV or our I-Pod (or even kids!), possibly? Too tired or it's too hard, very likely. Most of us just don't have the will-power to really hurt ourselves! Seriously though, don't you hate it when you're working hard at losing weight, getting ready for the swimsuit season, going on a cruise and it's just not happening? Ever wondered why? I think most of us have experienced this at some point in our lives.
There are several factors, of course, that play into achieving results, but I want to talk specifically about our exercise routines and heart rate. First, you should always be aware of your heart rate. There is a simple equation below that you can do to figure out your target heart rate zone, which you should CONSTANTLY monitor while exercising. Oh, and I STRONGLY believe a heart rate monitor is the best investment you will make! Here it is:
Take 220-your age=maximum heart rate (this figure is actually your anaerobic max). Now take that number, and figure out what 65% and 85% of that number is. That is your ideal heart rate zone for burning fat and calories. Technically, the range actually goes down to 55%, but for most people this isn't even working up to a sweat. Here's an example:
220-30 (my age)=190
190x.65=123
190x.85=161
My target zone=123-161 bpm
Keep in mind that if you are extremely fit this might not be totally accurate. As you get more fit, you can push that high range out before you get "anaerobic". In comparison, the low range number might be too low as well. At this point, you can go by the "Perceived Exertion Scale", which means going by how you feel. On a scale of 1 to 10, a 10 is anaerobic meaning you're breathing so heavy that you can only maintain that pace for a short time, say 30-60 sec. A 9 on the scale, would be pushing that threshold, you're breathing heavy, but you're able to maintain that pace for a longer time, and also, talking is extremely hard and forced. Carrying a conversation at this point is difficult. So, an 8-9 should be at the high end of your target zone. If you're not breathing heavy, you're carrying a conversation fairly easy, you would be at a 5 or so, and this is ok for short periods of time, (but it's time to kick it up a notch). Staying between a 6-9 is ideal and you'll burn the most amount of calories in this range.
Hope this helps all those that are confused about heart rates and how hard they should be exercising! Stay tuned for Part 2...
There are several factors, of course, that play into achieving results, but I want to talk specifically about our exercise routines and heart rate. First, you should always be aware of your heart rate. There is a simple equation below that you can do to figure out your target heart rate zone, which you should CONSTANTLY monitor while exercising. Oh, and I STRONGLY believe a heart rate monitor is the best investment you will make! Here it is:
Take 220-your age=maximum heart rate (this figure is actually your anaerobic max). Now take that number, and figure out what 65% and 85% of that number is. That is your ideal heart rate zone for burning fat and calories. Technically, the range actually goes down to 55%, but for most people this isn't even working up to a sweat. Here's an example:
220-30 (my age)=190
190x.65=123
190x.85=161
My target zone=123-161 bpm
Keep in mind that if you are extremely fit this might not be totally accurate. As you get more fit, you can push that high range out before you get "anaerobic". In comparison, the low range number might be too low as well. At this point, you can go by the "Perceived Exertion Scale", which means going by how you feel. On a scale of 1 to 10, a 10 is anaerobic meaning you're breathing so heavy that you can only maintain that pace for a short time, say 30-60 sec. A 9 on the scale, would be pushing that threshold, you're breathing heavy, but you're able to maintain that pace for a longer time, and also, talking is extremely hard and forced. Carrying a conversation at this point is difficult. So, an 8-9 should be at the high end of your target zone. If you're not breathing heavy, you're carrying a conversation fairly easy, you would be at a 5 or so, and this is ok for short periods of time, (but it's time to kick it up a notch). Staying between a 6-9 is ideal and you'll burn the most amount of calories in this range.
Hope this helps all those that are confused about heart rates and how hard they should be exercising! Stay tuned for Part 2...
Tuesday, July 8, 2008
The 5 Biggest Myths about Exercise
There are a lot of misconceptions/questions about exercise out there and I want to clear up a few that I frequently get asked about. (These aren't in any particular order.)
1. "If I do 500 crunches day, will I will get a 6 pack or a toned midsection?" False! You can do crunches or abdomen exercises until the cows come home, but if you've got an extra layer of fat around the middle, forget it, you've got to shed that before you see any kind of definition in those muscles. Now, that doesn't mean that you shouldn't do them at all (because of the strength benefits), it just means that you need to burn more calories than what you take in, so you can lose body fat.
2. "How can I get rid of that lower tummy bulge, or my flabby arms, or my inner thighs?" These are very common questions and issues among women especially. Unfortunately, there is NO magical exercise that will "spot reduce" certain trouble areas. So, the answer stands with the first question. In order to see muscle definition, you need to burn fat, which again, means heavy exercise (ideally a combination of strength training and cardio) and more importantly, watching your diet. Your eating habits will actually dictate your rate of fat loss more than exercise. You will see results on the scale, in your clothes fitting looser, in body fat %, by eating healthier, cutting down portion size, and ultimately, consuming less calories. If you want to accelerate fat loss, stick to a good nutrition plan AND exercise 5 days/week for an hour.
3. "I've heard that you want to keep your heart rate in a lower range to burn fat faster (you know, the whole 'fat burning zone'), is this true?" Again, FALSE! Think about it for a min. For example, if you do a high intensity workout for an hour like spinning and your heart rate is elevated on the high end of your "cardio zone", say ranging from 150-170, you're going to burn more calories (500-700 kcal/hr) than say, walking on a treadmill for the same length of time at a moderate pace. With that particular workout, you might keep your heart rate between 130-145 and hence, you will burn LESS calories (300-400 kcal/hr) than the high intensity workout. So, the more intense exercise you do, (you know, work up a sweat and breath heavily!), the more calories you will burn at the end of the day!
4. "Is running the best exercise for losing weight?" Surprisingly enough, I hear this a lot from clients. People think that because it's hard, it's the best exercise to do to lose weight. And although running is great cardiovascular exercise, it's not necessarily the best exercise. There are plenty of other types of exercise that can elevate the heart just as high, work the muscles just as hard, and burn the same amount of calories. Take cycling, for example. Just because it's not as "high impact" (on the joints), doesn't mean it's not great for the lower body muscles. You might have to maintain a faster pace, add hills, intervals, or maybe even wind to get your heart rate really up there, but it's still GREAT exercise and actually better for the joints in the long run. Swimming, high-intensity strength training (circuit training with multiple muscle groups ideally), kickboxing, hiking up hill, and many other exercises are just as good for you and can get the same benefits as running. If anything, some will benefit you more. The bottom line is...pick something you ENJOY because how are you ever going to stick to something if you don't like doing it? And push yourself as you get stronger, change up your routine (a big one!), and get creative! It will do wonders!
5. Last, but not least, "I don't want to bulk up. Will lifting weights do that?" (and probably the biggest misconception when it comes to strength training.) NO, NO, and NO! Women are so scared that if they do strength training, they will look "bulky". Let me tell you, ladies, we don't have NEAR the amount of testerone in our bodies to build muscle like our male counterparts do. (Of course, unless we use some kind of anabolic steriod.) If you think that you get bulky lifting weights, it's only because you have a fat layer over your muscle that you need to decrease! Strength training promotes LEAN muscle mass, it tones and strengthens your muscles, it improves your balance, your posture and core strength, it increases your basal metabolic rate (a big one! If you lift weights you will burn more calories throughout the day exercising or even just sitting there!). There are too many benefits to strength training to NOT do it, and let's face it, the older we get, the slower our metabolisms get (unless we strength train), and the more everything sags! We need all the help we can get, right?! :)
1. "If I do 500 crunches day, will I will get a 6 pack or a toned midsection?" False! You can do crunches or abdomen exercises until the cows come home, but if you've got an extra layer of fat around the middle, forget it, you've got to shed that before you see any kind of definition in those muscles. Now, that doesn't mean that you shouldn't do them at all (because of the strength benefits), it just means that you need to burn more calories than what you take in, so you can lose body fat.
2. "How can I get rid of that lower tummy bulge, or my flabby arms, or my inner thighs?" These are very common questions and issues among women especially. Unfortunately, there is NO magical exercise that will "spot reduce" certain trouble areas. So, the answer stands with the first question. In order to see muscle definition, you need to burn fat, which again, means heavy exercise (ideally a combination of strength training and cardio) and more importantly, watching your diet. Your eating habits will actually dictate your rate of fat loss more than exercise. You will see results on the scale, in your clothes fitting looser, in body fat %, by eating healthier, cutting down portion size, and ultimately, consuming less calories. If you want to accelerate fat loss, stick to a good nutrition plan AND exercise 5 days/week for an hour.
3. "I've heard that you want to keep your heart rate in a lower range to burn fat faster (you know, the whole 'fat burning zone'), is this true?" Again, FALSE! Think about it for a min. For example, if you do a high intensity workout for an hour like spinning and your heart rate is elevated on the high end of your "cardio zone", say ranging from 150-170, you're going to burn more calories (500-700 kcal/hr) than say, walking on a treadmill for the same length of time at a moderate pace. With that particular workout, you might keep your heart rate between 130-145 and hence, you will burn LESS calories (300-400 kcal/hr) than the high intensity workout. So, the more intense exercise you do, (you know, work up a sweat and breath heavily!), the more calories you will burn at the end of the day!
4. "Is running the best exercise for losing weight?" Surprisingly enough, I hear this a lot from clients. People think that because it's hard, it's the best exercise to do to lose weight. And although running is great cardiovascular exercise, it's not necessarily the best exercise. There are plenty of other types of exercise that can elevate the heart just as high, work the muscles just as hard, and burn the same amount of calories. Take cycling, for example. Just because it's not as "high impact" (on the joints), doesn't mean it's not great for the lower body muscles. You might have to maintain a faster pace, add hills, intervals, or maybe even wind to get your heart rate really up there, but it's still GREAT exercise and actually better for the joints in the long run. Swimming, high-intensity strength training (circuit training with multiple muscle groups ideally), kickboxing, hiking up hill, and many other exercises are just as good for you and can get the same benefits as running. If anything, some will benefit you more. The bottom line is...pick something you ENJOY because how are you ever going to stick to something if you don't like doing it? And push yourself as you get stronger, change up your routine (a big one!), and get creative! It will do wonders!
5. Last, but not least, "I don't want to bulk up. Will lifting weights do that?" (and probably the biggest misconception when it comes to strength training.) NO, NO, and NO! Women are so scared that if they do strength training, they will look "bulky". Let me tell you, ladies, we don't have NEAR the amount of testerone in our bodies to build muscle like our male counterparts do. (Of course, unless we use some kind of anabolic steriod.) If you think that you get bulky lifting weights, it's only because you have a fat layer over your muscle that you need to decrease! Strength training promotes LEAN muscle mass, it tones and strengthens your muscles, it improves your balance, your posture and core strength, it increases your basal metabolic rate (a big one! If you lift weights you will burn more calories throughout the day exercising or even just sitting there!). There are too many benefits to strength training to NOT do it, and let's face it, the older we get, the slower our metabolisms get (unless we strength train), and the more everything sags! We need all the help we can get, right?! :)
Monday, June 30, 2008
And so it begins....
I have wanted to start a blog about health and fitness for awhile now, ever since I started Dynamic Fitness Solutions. Anyone who knows me knows that I could spend hours talking about fitness! My journey into fitness started long ago when I was playing high school sports. Competing in sports taught me many things that helped form my personality from a rather young age-discipline, focus, time management, persistance (practice pays off!), self-confidence, a "never give up" attitude, but more importantly, how much I loved being fit and healthy and testing my body's physical limitations. Ever since then, I have had a life-long quest to help others learn these skills and grow to love exercise and being healthy FOR LIFE. To me, there is nothing more gratifying than seeing someone overcome tremendous adversity with their health and/or weight and not only reaching those goals with my help, but becoming happier on the inside. The "before" and "after" pictures are only the icing on the cake, the real reward is seeing the changes within and how much that affects their lives in every way.
I have trained people across the whole spectrum-the stay-at-home mom hoping to lose those "last 10 pounds", the 75 year old grandma with severe health problems, the middle-aged man rehabing an injury, the high school athlete, the pregnant woman, the novice runner training for their first marathon, or just your average Joe. I've trained them all and I love a challenge more than anything! For me, it's a learning experience as well-I learn that everyone has different physical and mental capacities, I learn how to tweek a workout just enough to motivate someone who despises exercise, how to get a client to eat healthy who has lived off of fast food their whole life, the list goes on. It's an evolution for me as well, and with more experience and working with all walks of life, I become a better Trainer and person in the end. I love that part the most too, because it keeps my job anything but boring and the learning never ends...And so on that note, I hope that this blog will help people LEARN, get questions answered, get creative ideas for their own workouts or diets, and have fun along the way...ENJOY!!!
I have trained people across the whole spectrum-the stay-at-home mom hoping to lose those "last 10 pounds", the 75 year old grandma with severe health problems, the middle-aged man rehabing an injury, the high school athlete, the pregnant woman, the novice runner training for their first marathon, or just your average Joe. I've trained them all and I love a challenge more than anything! For me, it's a learning experience as well-I learn that everyone has different physical and mental capacities, I learn how to tweek a workout just enough to motivate someone who despises exercise, how to get a client to eat healthy who has lived off of fast food their whole life, the list goes on. It's an evolution for me as well, and with more experience and working with all walks of life, I become a better Trainer and person in the end. I love that part the most too, because it keeps my job anything but boring and the learning never ends...And so on that note, I hope that this blog will help people LEARN, get questions answered, get creative ideas for their own workouts or diets, and have fun along the way...ENJOY!!!
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