Commercial Break Exercise

We all watch television and know sitting on the couch is not the best way to get active. However, commercial breaks can be a great way to sneak in some physical activity. When a commercial starts, perform exercises throughout the break. A fun way to do this is have a jar of different exercises written on pieces of paper and pick a new one each time. Some examples:

• Jumping jacks
• Jog in place
• March in place
• Side steps
• Sit and stand on and off the couch
• Pushups on knees
• Sit ups

Have fun, get active and still watch your favorite show!

Re-think your sports drink

Next time you go to grab a sports drink after your workout, think twice! The most important thing after a workout is hydration, which is best from WATER. If weight-loss is a goal from your workouts, you will have to run more than a mile each workout to burn the extra calories if you plan to drink a sports drink afterwards. If you are doing a very challenging workout carbohydrates and electrolytes such as potassium and sodium may also be needed to be replaced. However this can be done through a snack or a meal if you are eating after working out.

(almost 9 teaspoons of sugar in a 20 oz. bottle of Gatorade)

It's never too late to start!

Today I am very proud of one of my clients for completing his FIRST 5K run/walk (3.1 miles).
We have been training for the Springtime Tallahassee Race for several weeks and it is a very hilly race. Though he has never completed a race before, what better time than now to do so (a few months before his 70th birthday).

Set your goals high and shoot for the stars!

Skip a Step

Stairs are a great way to get physical activity throughout the day and can be a great workout themselves. However, stairs bother many people's knees. If this is you, my advice is...skip a step. The angle is widened when a step is skipped and this puts a lot less pressure on your knee joint. Whether you are experiencing knee pain taking the stairs at work or doing stadiums for a workout...SKIP A STEP. Skipping a step gets heart rate up quick since it engages major muscle groups; be patient and build up the amount of steps you take over time.

Give the Gift of Health!

Still debating on what to get your loved ones for Christmas? Give the gift of health this year; here are some examples:

• Massage Gift Certificate
• Gym Membership
• Yoga Studio Classes
• Group Fitness Classes 
• Exercise DVD
• Workout Clothes
• Personal Training Sessions
• Healthy Cookbook
• Health Food Store Gift Card
• Farmer's Market Membership
• Basket of Healthy Treats such as Fresh and Dried Fruit
• A Blender
• Subscription to Health Magazine such as Nutrition Action Healthletter

Don’t Stress Over Added Pounds This Holiday Season

Last week I was asked to write a short article for the hospital I am interning at. Here is a copy...

The holidays are a lot of fun and usually filled with a lot of food! Many people overindulge this time a year and then try to lose the weight when the New Year comes. How about getting ahead of the game this year and not gaining the extra weight to begin with? Here are 3 easy tips to keep in mind this holiday season to avoid putting on that added weight: 

Cook Carefully-

• Steam vegetables instead of cooking them in fat.

• Replace some of the oil in baked goods with mashed banana or pumpkin. This will save calories and add nice flavor/ texture.

• If you will be tempted by leftovers, avoid cooking too much extra food.

Munch Mindfully-

• Don’t skip breakfast to save calories; this will cause you to overeat at the holiday meal.

• Put your utensil down in-between bites, enjoy the conversation of company.

• Listen to your body and stop eating when you are full.

Move More-

• Begin an exercise routine or keep up with your current one, don’t wait until New Years!

• Having company over? Meet up together for a walk before.

• Take a walk with your family and friends after eating a holiday meal; this is a great way to help digest and to get everyone involved.

Lean Backs

If you are a client of mine, well you know "Lean Backs" are one of my favorite exercises. Some call these modified sit-ups; some call them cheating sit-ups, but I call them lean backs. No equipment is needed, all you have to do from a seated position is simply lean back. Bend knees and dig heels into ground and lower body towards ground (without going to ground) and sit forward (without coming all the way up). The key to this exercise is abdominals are staying contracted the entire time (unlike a regular sit-up) To make this exercise more challenging sit on a stability ball (without moving the ball) OR hold a weight for added resistance.

Top 5 Weight Loss Tips

Being in the exercise and nutrition fields, "what's the best way to lose weight?" is the MOST common question I'm ever asked. Weight loss is different for EVERY person and there is not ONE simple solution. However, here is a list of my top 5 weight loss tips:

1. Increase exercise- Both strength training and cardiovascular training are important when it comes to weight loss. Strength training will not only burn calories, but will build muscle and lead to a boost in metabolism! Cardiovascular training is a great way to really burn those calories! Already exercising? Increase the duration and/ or intensity of your exercise regime. Don't forget to try new exercises so your body doesn't become adapted and stop making improvements.

2. Plan meals- Plan your weekly menu before going grocery shopping so you will know exactly what to buy. Planning daily menus is a great way to keep from grazing and adding all those extra calories.

3. Eat real food- Limit the processed junk and go for the real foods with plenty of fruits and vegetables. Processed foods, and those from most restaurants, tend to have a lot of added calories. Many processed foods also have a lot of added artificial ingredients altering your sense of taste. When possible eat food from home.

4. Limit portion size- This is easier said than done, but there are a few things that may make this easier. Be mindful by eating slowly and putting the utensil or food down in between bites. Use smaller plates, bowls and utensils so you will be less likely to pack on the food. Also, pre-portion out foods instead of eating from the large package.

5. Be patient- And REALISTIC! Don't expect the weight to all come off in a week. If it does it is most likely water weight and will come back. The longer it takes you to lose the weight, the longer it will stay off. Aim for a goal of 1-2 lbs. or less a week and expect fluctuations. Most importantly, the goal is really to lose fat NOT muscle or bone (properly fuel and train your body right).

Time to Exercise

"You will never FIND time to exercise. If you want time you must MAKE IT."

Take Your Workout Outside!

With the great fall weather finally here, take advantage of it! Though my last post discussed some benefits of gyms, they aren't the only good place to workout. Grab a friend and some free weights then take your workout outdoors.

       

  

5 Things I like About Gyms

I often hear people say, "I don't do the whole gym thing," "I hate gyms," "I'm not a gym person," etc... However there are a lot of great things about gyms and here are my top 5:

1. Less Distraction: When working out at home there are a lot of distractions that can come up. For example that load of laundry that needs to get done, along with those dishes in the sink...get the point? When you are at the gym, you are there for one main reason...to workout! That being said, leave the I-Phone in the locker room.    

2. Motivation: It is motivating to see others workout. Some at your same fitness level, some at a different stage than you; either way you see it it is inspiring to workout with others. 

3. Tools: There are a variety of tools to make your workouts modified or more challenging. Don't get me wrong, great exercises can be performed at home, but the tools at the gym make this process a lot simpler. For example you won't need to go out and buy a new set of weights when yours gets too easy (if you are doing it right, they should get too easy). 

4.Safety: Lets face it, exercise can be dangerous. It is a lot safer to workout in front of others, including trained professionals who work at the gym, in case of an emergency. 

5. They're Cheap: There are tons of gyms that  now offer competitive rates such as $10 a month! Even a more expensive gym ($60 a month) is really only $2 a day, a whoooole lot cheaper at controlling/ preventing chronic diseases than buying medications to treat them down the line.

~See you at the gym, El

10,000 Steps

10,000 steps is the recommended amount of steps you should walk EACH day. For the average person this accumulates to about 5 miles total; which means depending on length of stride, 1 mile takes about 2,000 strides to complete. 5 miles may seem like a lot, but spread out over an entire day is doable for almost anyone.

Keep track:
A super easy way to keep track of steps per day is with a pedometer. These little gadgets click right on your pants and count the number of steps you take. A regular one can be purchased for as little as $3.00; a more for a complex one that keeps a record and counts calories is about $30.00. 

Challenge:
Keep track of the number of steps you take each day. If you aren't at 10,000 yet, work your way up there. Some sedentary people only get 1,000-2,000 steps in, so if this is you make small goals and work on increasing steps by at least 1,000 a day until you reach your goal.

Already at 10,000? Then you need a bigger goal!

A stepping challenge is a great worksite wellness activity where you can challenge your co-workers to see who takes the most steps. It is one of the affordable and effective ways to get the office moving. Prizes can be incorporated for winners to make it more competitive.

Steps aren't just from walks:
All movement throughout the day count; the more you move around, the more steps add up. Dancing or aerobic exercise classes have a lot of sideways movement that each count as a step. Some of these classes can add up to almost 10,000 steps per class! Incorporating more physical activity such as parking further away from entrances will also drastically increase the amount of steps you take.

It’s 5K Time!

A 5K (5 kilometers/ 3.1 miles) is a popular distance for organized walks and runs. Signing up for 5K races is a great way to get involved and stay active.

Keep it local-

Have about an hour and ½ free to spare? That is about how long it will take you to travel to AND complete a 5K race in your local area. Help out local organizations by giving back to the community you live in. 

Destination Race-

Plan a trip around a 5K; there are 5Ks almost everywhere you can imagine with all different themes and benefit various causes. 

Challenge yourself-

Try to beat your time at future 5K races or sign up for a longer race. Races are of all different distances, but some of the most popular longer runs are: 5 miles, 10Ks(6.2 miles), 15Ks(9.3 miles), 10 miles, half marathon(13.1 miles), 15 miles, and marathon(26.2 miles).

Not Quite Ready-

Many 5K races do not have a cut-off time and allow walking. If you feel you still aren’t ready for the 3.1 mile journey, try a 1 miler. Many 5K races are associated with a 1 mile walk/ run and some 1 milers are standalone races.

Get Everyone Involved-
Ask a friend, family member, or co-worker to join you. Most races are open to all ages and even allow strollers; some even welcome pets!

Looking for more information-

• Read the newspaper and town/ city bulletins.
• Check with local schools.
• Ask fitness centers and professionals
• Find a local running organization, if living in Tallahassee check out Gulf Winds for local races.

Remember:

~You do not need to be a runner to run a race.~

Sweat away stomach fat with a band?

Lately I have been seeing more and more people wearing sweatbands around their stomach at the gym. These fitness belly-bands claim to help you sweat away the pounds on your mid-section. Ohhhh, don't we all just wish it was that easy? The truth is these belly-bands will not help you lose stomach fat and will hinder your workout.

The purpose of sweat is to cool the body down. The process of sweat does burn calories, but this is extremely minimal and itself will not help with weight loss. When the body sweats, water and chemicals are released NOT fat. The weight which is lost through sweat is put back on when water is consumed. Therefore if you sweat away 2 lbs. from a workout, this is just water weight and will be returned when 32 oz. of fluid is drank or eaten.

The real downside to these bands is they cause you to burn LESS calories when working out. Since they make you sweat more, you become dehydrated and may not be able to exercise as long or at as high of an intensity. Also these bands, when strapped tightly around your stomach, act as support for your abdominal muscles. Well that doesn't seem so bad right? The truth is the band will work as your stomach muscles allowing them to relax, letting the band do their "job". If your abs are not contracted form will start to lack and you will not receive and ab workout by tightening these muscles. So leave those silly bands at the store and get your fantastic body to the gym!

On a side note, the same rules apply with saunas and sauna suits. These ways of dehydration are sometimes used for sports performance to qualify for a lower weight class or to look leaner for competition, FOR THE SHORT TERM. These athletes will "gain" the weight back immediately when they REHYDRATE.

Get your move on!

Standing burns more calories than sitting...
walking burns more calories than standing...
running and dancing burn more calories than walking!

So get your move on!

1440 Minutes in a Day

There are 1440 minutes in a day, commit just 30 of them to exercise!
Just 30 minutes of exercise can:
-Reduce Stress
-Lower Resting Heart Rate
-Lower Resting Blood Pressure
-Improve Mood
-Increase Energy
-Increase Stamina
-Lead to Better Sleep
~With all of these benefits, there is no excuse to wait until "tomorrow," get started toDAY!

"I have to get in shape BEFORE I go to the gym or get a trainer." FALSE

Believe it or not, I hear this all the time that people need to get in shape before working out???? Do you eat a full dinner before going out to eat? Do you cut your hair before heading to the hairdresser? Then why get in shape BEFORE going to a place made to help you get in shape? The gym is a place to improve your fitness, that's the purpose of it!

Great quote from one of my clients, "working out is hard for everyone, some people just look better doing it." Even elite athletes struggle with their workouts. It is all about challenging YOURSELF not paying attention to what everyone else is doing. A personal trainer will work WITH you to improve your fitness helping with goals and making adjustments to your workouts. Working with a personal trainer will set you on the right track for exercising correctly by teaching you proper form of effective exercises. It is actually best to get a trainer at the START of an exercise program to ensure goals are properly designed and to create a proper workout routine.

Sets, Reps....what to do??

Strength Training- Also known as resistance training, is muscular contraction to increase strength.
Reps- Short for repetitions, is one complete movement through an exercise.
Set- Is a group of reps.

A lot of people get all "bent out of shape" over how many sets and reps to do, but don't waste too much time or energy on this, spend that on lifting!  For weight-loss and general health I usually recommend 8-12 reps and sets of 2-3. Giving yourself a range of 8-12 will help determine what is the best weight to use. If you are unable to do at least 8 reps WITH GOOD FORM, the weight is too heavy. If you can do more than 12 reps WITH GOOD FORM, the weight is too light.

This means you may be changing your weights before the next set or depending on how you feel for a particular day. For example, if you have a lot of energy one day, you will be able to lift more and should to get the benefit. If you feel tired/weak one day you will need to lower the weight in order to keep proper form.  Keep in mind the immediate goal of strength training is to fatigue your muscles, NOT do the most reps or sets of an exercise. This means you don't want to "save" yourself to do extra sets. Challenge yourself with the set you are currently doing, if your muscles are okay to do another set after then great, if not then even better, that is the point!

REMEMBER- FORM IS KEY!

The elevator to success is broken...TAKE THE STAIRS

There are many was to burn calories during the day, even when you are unable to get your workout in. Doing little things throughout the day can really add up to a significant calorie burn. An extra 20-30 minutes of movement spread-out each day can lead to a 10 lb. weight-loss over a year! You may be familiar with some of these tips, but in order for them to be beneficial, you have to do them!!!

• Take the stairs instead of the elevator (if you need to go to a very high floor, get off the elevator 4-5 flights early and walk the rest)
• Park further away in parking lots (bonus, easier to find parking and it will probably be quicker!)
• Sit on a stability ball while watching tv or working at a desk (recent studies have shown you can burn up to 4 times more than sitting on a chair)
• Allow short breaks from the desk to walk around (bonus this will get you more focused and redirected)
• Walk to co-worker's desks instead of phone calls or e-mails
• Stand up and if possible walk around while on the phone
• Have "walking meetings" with co-workers or friends instead of just sitting down and talking
• Push mower instead of rider when possible
• Stretch or do calf raises while standing in line at the store
• Do jumping jacks or side steps during commercial breaks
• Do squats while waiting for something to heat up on the stove or in the microwave

Make some or all of these a part of your daily routine, and make up some of your own ideas to increase physical activity. Have fun!

Exercising with Cards

Looking for a way to spice up your at home workouts? Grab a deck of cards and get moving!

Rules:
-Grab a deck of cards
-Choose 2-4 exercises
-As cards are picked, do an exercise for amount shown on the card
-Joker- 30 second break, Face cards- 10, Ace- 15,
-Repeat this alternating between exercises and/or partners

Tips:
-If you can't complete the whole deck at first, start with less cards
-If doing with a partner, you can each do all exercises or take turns
-Do not do more than 4 exercises or do with more than 4 people if taking turns (in order to keep intensity up)
-Be creative with your exercise combos

Some sample combos:
(modifications are in parenthesis)

Extreme Upper Body:
Pull-ups on doorway bar (feet on chair while pulling or lat pull-down with a resistance band)
Push-ups (on knees)

Cardio Blast: 
Jumping Jacks (side steps)
Squat jumps (squats)
Burpees (mountain climbers)
Back lunges, each side (lunges only going up and down, not backwards)

Core Cruncher:
Crunches
Lean backs-small sit ups, not going all the way back or coming up all the way forward
Plank hold on elbows, card represents amount of seconds (on knees)