Archive for the ‘General Fitness’ Category

4 Simple Rules to follow

Posted: January 13, 2014 in General Fitness

1. Never miss more than 3 days in a row of exercise.
2. Exercise at least 3 days a week.
3. Never miss a Monday.
4. Never give up!

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Catch that Horse!!

Posted: December 30, 2013 in General Fitness

We all have fallen off the “horse” at one time or another. ¬†And it doesnt even really have to be about your fitness life. It’s whatever you think or might have done in the past that has made YOU or YOUR life better. The horse I fell from recently was writing on this blog. Even though yes, I was learning alot about fitness and how I can use this info with my everyday clients, I was actually learning more about myself. Putting my thoughts and views out there was a love hate feeling. But in the end the love part always felt better than the hate. As it usually does. And that’s why Im putting the effort to get back onto the writing “horse”.

If it is the fitness horse you fell from dont even worry about. That horse is an easy one to catch. You just need to find a little time for yourself and make an effort to take care of yourself. Exercise only takes up 4% of your entire day! As a wise girl once told me “Not all who wonder are lost.” Theres always a way back.

It comes down to doing things that make you a better person. Whether its making healthier choices, exercising, helping others, writing, reading, learning something new, going to church, I could go on and on. Doing these things sometimes arent always going to be easy and will put yourself outside your comfort zone. But being uncomfortable sometimes is one of the best places for you to grow and learn something new about yourself. Its a great feeling and all you have to do is try. The good news is whatever horse you might have fell from it will always be there waiting for you to let you back on. Whether its a Pony or a great big Klidsdale. Catch That Horse!

KEEP CALM AND GET BACK ON THE HORSE

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Everyone gets to a certain point in their life when they take a good look in the mirror and realize the person looking back is not who they think or want to see. So the first thought that comes to mind is “Where is the closest gym and what have I done?!” If that sounds like something you have thought or said you’re not alone and just realizing that means you’re on the right track. You see the thing is, we all know what it takes to head in the right direction and what steps are needed to get ourselves there. But just the thought of sweating, waking up early, missing our favorite t.v. shows or changing bad habits is exhausting and makes you have second thoughts. But I’m here to tell you that it is ALL worth it and then some! (Especially since that wonderful invention of TiVo) ūüôā

The problem is we want everything right NOW (insert annoying Charlie and the Chocolate Factory Girl) and if we don’t see the results we think we deserve we give up and go back to the old habits and go back feeling no better than where we started. You really have to give yourself a chance, it didn’t take you 3 months to get where you are today and unfortunately it’s not going to take you 3 months to get where you want to be. Yes, you can go on a quick fix diet or take every fat burner in the books but those results are only temporary. But the feeling and results you get after exercise and a great workout is unmatched and will continue with you the rest of your life. It’s a sense of accomplishment you can’t get through any magic pill or shake. And that feeling is what you need to remember to keep you coming back over and over. You should leave the gym with a smile on your face and your head high (along with some sweat of course) after what you just did, because the average person doesn’t feel like you do at that moment.

One of the main things I tell my clients is try not to live and die by the scale. Do yourself and me a favor and try to weigh yourself only once a week in the morning. I know how tempting it is to step on the scale every 15 minutes “just to check” but once you focus on how you feel on the inside and stop worrying about numbers, everything else WILL fall into place, but you have to give it time. It’s going to be very frustrating at times if you keep worrying what the scale is telling you and you will drive yourself and if you have a trainer crazy. (No one in particular) ūüôā

If you ever have doubts whether or not you should keep going, try and remember that initial thought you had when you first realized you wanted to change and feed off that, and don’t EVER look back. There are SOOOOO many other reasons to exercise other than weight loss(which I will be going over at another time) and once you notice them and realize this, everything else will click. Just Keep Going!

Keep Fighting The Good Fight and have a great week! ūüôā

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So let’s get down to business, now that we have the basics down…right? ūüôā

Today I’m going to give you a great time-saving workout that you can do in the comfort of your home and ¬†will keep your heart rate up and keep you burning calories and fat though-out the day!

Below are ¬†5 different exercises that you will do 3 rounds of. ¬†You will be doing each exercise for only 45 seconds. ¬†Moving to the next one as quick as possible with as little rest in between as you can. ¬†The goal is to time how long it takes you to finish all 3 rounds as fast as possible. ¬†Do this workout at home once or twice a week and keep trying to beat your time. ¬†It doesn’t matter if it takes you 3 hours to finish at first (as long as it doesn’t take you 3 days) :). ¬†Just do the best you can and create your starting point and see yourself get better and fitter!

So here are the 5 exercises:  Click the links if you are unsure how to do the exercise.  Not the most detailed but should give you an idea.

1. Jumping Jacks :http://bodybuilding.wikia.com/wiki/File:Jumping_Jack.gif

2. Jump Squats or Body weight squats (No Jumping):http://www.increaseverticaljumpHQ.com/wp-content/uploads/2013/02/bootcamp-jump-squat.jpg

3. Mountain Climbers:http://www.enlightenedtable.com/wp-content/uploads/2011/05/mountain-climber1.jpg

4.  Planks:http://www.womenshealthmag.com/files/images/0907-plank.jpg

5.  Bicycle Crunches:http://101exercises.com/wp-content/uploads/2011/09/Bicycle_Crunch.jpg

¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†This is what you may look like after you finish ūüôā

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Looks like fun right!?  Give it a shot and see how you do.   Feel free to  post your times!

Enjoy the Day!

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We all notice it, that one person on the elliptical sweating their face off looking like they might fall off at any moment, and could probably use a drink of cold water. ¬†Thinking either, “Wow that person is killing it” or “Is it raining outside?” And then there’s the person next to them who’s working just as hard and for the sake of this article has been on the elliptical for just as long, yet looks like they have a cold breeze blowing in their face.¬†Is one better than the other? ¬†“If I’m not sweating does it mean I’m not working hard enough?”

First off, when we sweat it’s simply our bodies attempt to cool us down as our body temperature rises. Whether it’s a hot and humid day outside here in sunny Florida and the AC in your car is broke (God forbid I know, I’ve been there), or you’ve been on the treadmill for 30 minutes walking on an incline, your body is going to react the same. Each individual’s body is different though, we know that. It comes down to a couple of things as to why some people sweat more easily and why some don’t. Some people just naturally have more sweat glands than others just like naturally some people like to talk more than to workout :). People in better physical shape tend to take a bit longer to raise their body temperature, causing them not to sweat as much. Sweating, though yes is a small indicator of having a good workout it’s not what you want to be looking for. Remember the main goal is to burn calories and to lose fat. And for best results you need to try to have your heart rate in what is called the “Fat Burning Zone”. Which leads me to why I wrote this article in the first place.

Now this is where it gets a little tough, but please keep reading! ¬†To really get the most out of your workouts and to really know if you’re working hard enough, you need to make sure your heart rate is in your THR (Target Heart Rate) zone for at least 20min. But you also need to make sure you know your MHR (Maximum Heart Rate), which is the most beats your heart can handle in one minute. Sounds like a lot of work I know, but It’s easier to figure out than it sounds. First to get ¬†your MHR simply subtract 220 from your age. So for example, if you’re 40 your MHR would be 180. This number is important to know because it tells you the hardest you should be working out. If you ever do get to your maximum zone it’s okay. Don’t dive off the treadmill, just slow down and catch your breath. Now that you know your MHR you can figure out what your Target Heart Rate is. The general rule is you want to be working out at 60 to 80% of your MHR. This is just as easy to figure out, you just have to take your maximum HR, let’s stay with 180, and multiply it by 80%. That gives you 144 beats per minute, so that’s your ideal target zone. So if you were in a consultation with me I would give you a range from 120 to about 165 to try to stay in throughout your cardio workout. But if you can maintain 144 for the entire workout, that’s perfect. You would be well in the “Fat Burning Zone!” Exciting stuff I know, but it really is very important to understand this. Some people just have to look at the elliptical to start sweating , ūüôā ¬†so its not always the best sign of a good workout. Use this information to make sure you’re getting the most out of your workouts every single time.

That’s it for now. Enjoy the day and remember “you’re only one workout away from a good mood!”

Ive been training for a little while now and I talk to lot of different people everyday. ¬†So I have heard pretty much every question out there. ¬†From “How do I¬†rid of the jiggly wiggleys on the back of my¬†arms?..(which is a close second question) ,or “I want to tone up but how can I do it without looking like a man?”,and “How do I¬†get rid of these love handels”. ¬†Which by all means are valid questions but the question I¬†get the most and has the biggest¬†misconception at first¬†is…”Which of these ab machines should I use to¬†get a six pack and a flatter stomach”…..Most likely some people have this idea because of all the info commercials promising 20 pack abs if you use their products and all the shredded men and women who use it. ¬†Believe me though if you are wanting a flatter stomach you can do all the crunches you want but unfourtally you will be waisting a lot of your time. ¬†Yes you will be¬†strengthening¬†your abs somewhat and you dont want to completlety neglect your abs¬†but when it comes to actually seeing your ab muscles it all comes down to your body fat %.

So basicly keep doing what your doing with your cardio routine (30-45min) no more than an hour, while keeping your heartrate in your fat burning zone (ill will be¬†going over that in another post). Of Course keeping your diet in check and making healthy choices…¬†¬†But like I explained in another post, strength training is just as important. ¬†Try to keep it at 30-45min of Cardio and 30-45min of strength training. ¬†No reason to be at the¬†gym for more than an hour and half. ¬†Instead of doing tons of crunches focus on doing core workouts like planks to end you workout session. ¬†In fact, researchers at the University of Virginia found that it takes 250,000 crunches to burn 1 pound of fat… that‚Äôs 100 crunches a day for 7 years!

The easy answer is VERY important! ¬†You know by now how important doing cardio is for your heart,burning calories and¬†losing¬†weight. And its great for the first month or so to be just focussing on that for your exercise. ¬†But what you might not know is strength training is just as important and in my opinion more important than cardio in helping you keep off your weight loss. Some women I talk to about this are TERRIFIED of this idea and all they can picture is getting “bulky” and or “looking like a man”. This is far from the truth¬†and if your goal is to look fit and toned its a MUST.

Here are a list of  some of the benefits by adding strength training to your workouts:

  • The most important one is its¬†going to make you feel like a new person! ¬†The confidence and energy¬† you will feel after a workout (and yes maybe some soreness).. ūüôā is alone worth it.
  • You will start to build LEAN MUSCLE. ¬†Simply the more lean muscle you have the more calories you will burn at rest (sitting on the couch, watching tv, reading this blog or even sleeping). Muscle burns 3x the calories that fat does. ¬†To keep it simple the more muscle mass you have (remember, you wont look like a bodybuilder) the faster your metabolism will be and the more calories and fat you will burn¬†throughout¬†the day!
  • Slows the loss of muscle mass and bone density as we age. ¬†As early as our mid 20’s our muscles start to slowly deteriorate if we remain inactive. ¬†But especially if ¬†you are in your 40’s and 50’s does regular strength training become very important. 2-4 days a week of moderate strength training will do the trick and help you feel and look young!
  • Everyday life will become easier. ¬†Mindless activities like carrying¬†groceries (able to do it in one trip!), picking up around the house, laundry, picking up your kids and everything else that might seem difficult will soon change and¬† make you feel like you’re some kind of super hero ūüôā .
It might be a little intimidating at first I know, but once you start you will never look back.  Start slowly with just the strength machines at your gym or even start doing body weight exercises at home.  Whichever it might be the best advise I can give you is to be consistent in your workouts and everything else will fall into place.