Tag: exercise schedule

Small bouts of exercise add up!

We all have busy schedules and finding time to fit everything is nearly impossible. The first thing we tend to throw out is our workout. Well, forget this all or nothing mentality, you do not have to workout 30-60 minutes all at once. Instead, squeeze your workouts in where you have 10 extra minutes. It is proven that doing 10 minutes of medium to high intensity workouts at least 3 times a day, 5 days a week, will help you live a healthier life and reduce the risk of chronic diseases.

Besides fitting in the 10 minute workouts when you have a little bit of free time, you can also make simple choices that will help you burn a few extra calories. For instance, park at the far end of the store parking lot and walk briskly to the store. Whenever possible walk wherever you need to go. By taking the stairs instead of the elevator you can burn 75-115 calories for every 10 minutes spent in the stairwell. While watching your favorite show doesn’t just sit on the couch, on those commercial breaks get up and get you’re heart rate up and your blood pumping. Just think if you did 5 minutes of jumping jacks, crunches, pushups, squats, and lunges, each time you had a commercial you would get in an extra 20-30 minutes of working out.

Also spring is just around the corner and it is time to do spring-cleaning. Get out there and do some gardening, 30 minutes of gardening will burn roughly 140 calories, mowing the lawn for 30 minutes will burn about 160 calories, raking the leaves will burn about 125 calories in 30 minutes. Clean those dirty windows! Wash all your windows inside and out for 30 minutes and burn 85 calories. 30 minutes spent cleaning out the garage can burn 100 calories. Rearrange your furniture, and vacuum and dust behind everything can burn an extra 135 calories.
As you can see it does not take much to burn those extra calories! Your goal is to squeeze in your workouts whenever you have a few extra minutes, and to move more!

The Do’s and Don’ts of a Successful Fitness Program

Many people at new years try and change their lifestyle to become a healthier person. Of those people only about 20% can actually stick with their new year’s goals for more than 3 months. That’s not a very high number, so here are some tips to make your new fitness program one that stays with you for your lifetime.

The first thing to do is find a gym that fits all of your needs. Basically you want to get the best bang for your buck. This means find a gym that is convenient, clean, and organized well enough that you can do exercises without being in your fellow member’s personal bubble. The gym should also offer a wide range classes and amenities that fit your needs and preferences.

The next thing to do is contemplate what your personal goals for your fitness program will; they should be both long-term and short-term goals. These goals then need to be written down and visible every day. It is a proven fact that people who write down their goals achieve them at a higher percentage than those who do not.

Now that you know where you are working out and what you want to achieve, you need to think about nutrition and water intake to fuel your workout. You should drink two cups (16 oz) of water about two hours before you exercise, drink one glass for every 15 min of exercise, and drink two cups of water for every pound of weight lost after exercise. As far as food goes, eating before exercise can help prevent a crash in energy during your workout. If you are trying to eat with an hour of your exercise, stick to light foods rich in carbohydrates; if you have a couple hours before exercise grab food rich in carbohydrates as well as protein, and if you have over three hours before your exercise get a small mean of complex carbohydrates, protein and good fat. Right after you exercise, replenish your energy with carbohydrates and protein.

As for the exercise, if you are a new exercise enthusiast keep the workout simple. Do not try and do all of these crazy exercises you see other gym goers doing. Stay simple and basic in your exercises first, and then progress into other advanced exercises. If you are experienced but have lost that drive to exercise, try finding an exercise partner or asking for advice from a fitness expert, like a personal trainer, to vamp up your routine.

To have a successful fitness plan DO: find the right gym, write down those long and short term goals, eat food before and after your workout as well as drink plenty of water throughout the day and your workout and keep your workouts simple, but ask for advice from a someone if you need to vamp up your workout.

Moderation, shmoderation.

The theory of moderation is intended to be applied to healthful foods and healthful foods alone.

Moderation applied to unhealthful eating does not work in theory or in practice. All the idea of moderation does successfully is draw attention from the real issue: that there are good and bad foods, projecting the concept that all food is good food, and that we can eat whatever we want without consequence as long as it is limited.

Unfortunately this is not true. Everything that we eat has a consequence, whether positive or negative, and however potentially minute. For example, moderation would say that it is okay to eat a hamburger, as long as you trade the fries for a salad and the soda for some juice. By following this logic, all we are accomplishing is the drowning out of our unhealthful food choice with a high percentage of healthful food choices. Although partially effective, and of course better than the option which included the french fries and soda, we are ignoring the real issue. Our efforts have not changed the fact that the hamburger has a negative impact on our health. We have lessened the impact, but not changed the truth: hamburgers are bad for you.

Ignoring that the idea of moderation is inherently flawed, we can discuss the average practice of moderation. True moderation of food allows its occurrence in our diet much less often than we would like to believe. For example, moderating something like chocolate may place it in our diet once a week, or even less often. This is not how the average person approaches moderation. The average person instead uses moderation as a rationale for making constant unhealthful choices. That is, the person moderates cookies, chocolate, fast food, dairy, and etcetera. Using this “once in a while is okay” attitude leads us to constant, although perhaps different, unhealthful choices.

Moderation does not work. Some foods are bad for us and should be entirely eliminated from our diet. Some things we consider to be foods are not even really food in the first place, but sinister food-like substances and they should be avoided permanently.

Lunch Box Express 45 Minute Workout

Last year Personal Fitness Trainer Adriana Brown talked about the benefits of High Intensity Training. Her latest “Get It Done” lunch time workout applies these principles in a quick 45 minutes.

If you are ready to take your lunch workout to the next level contact Adriana today!

Training Outdoors in Cold Weather

The time is here for the weather to change with winter rolling in, and the days getting darker faster. Exercisers can still take their workouts outdoors to beat the winter blues, and stay off the couch. Going outdoors and exercising with the proper gear allows you to get moving around, giving the body a chance to adjust to the changing season and get revved up for the day.

Go prepared

  1. Dress in layers- avoid cotton-use polypropylene & fleece
  2. If you have asthma wear a face mask or scarf
  3. Cover your head 30 to 40% of heat is lost through your head
  4. Use sunscreen to protect skin & lip balm – remember wind chill goes right through you
  5. Keep hands & feet dry, use wool to keep feet and hands warm

Getting Started
Now you are motivated and have your layers on, and skin protected; it’s time for the outdoors.

  1. Try to head into the wind – less likely to get chilled on way back from your exercise.
  2. Drinks fluids before, during, and after – you are sweating so watch out for dehydration.
  3. Use a headlamp not just for your own ability to see, but for others to see you most likely you will be in the dark.

Staying motivated during the winter can be fun, rewarding, and good for cabin fever. You have the knowledge, and fortitude to meet your goals, of staying active not sedentary. For many people winter outdoor exercise is great for solitude, and quiet time.

Correct Breathing for Stronger Lifting

Do you ever wonder while you are lifting weights, when to exhale? Is it when pulling or pushing? Well, it can be both. It depends on which muscle group you are targeting and which aspect of the muscle’s contraction you are in. There are three types of muscle contractions: concentric, eccentric, and isometric. An isometric contraction is when there is no muscle fiber movement. For example, many yoga positions are isometric contractions. Holding a plank position is an isometric contraction for numerous muscles. The concentric contraction is when the muscle fibers are shortening, while the eccentric is the reciprocal and the fibers are elongating. In this dynamic movement, you will want to exhale on the concentric contraction of the muscle group you are targeting and conversely, inhale on the eccentric. In using a chest press for our example, which utilizes the pectoralis major (pecs), one would inhale lowering the bar to the chest because the pecs’ muscle fibers are elongating (eccentric) and exhale as you push the bar away from the body which contracts or shortens (concentric) the muscle fibers in this muscle group. If we are using the seated row as an example of the opposing muscle group exercise utilizing the latissimus dorsi (lats), then one would exhale while pulling the weight towards the body shortening the lats’ fibers and inhale when eccentrically releasing the weight away from the body.

So to sum it up, exhale when you’re doing the work part of the movement and inhale for the non-work part of the movement. If you are ever questioning which muscle group your exercise is targeting or if it is a pushing or pulling exercise, please do not hesitate to ask any one of our training staff. We love to educate.

Tips to Become a Successful Multisport Athlete: #3 Comparisons

Comparisons
It’s all about competition right? So many athletes think that one “less than perfect” practice means they are not progressing. Once again comparing yourself to others on the track, at a bike ride, etc. really should not mean anything to you, or your coach. If you are following your game plan then you should reach your “A” race prepared and ready. If you are chasing down someone in training to get the “win “ for the day, then you are venturing from your plan and possibly causing interruption to the weeks workouts ahead. Compare yourself to YOU, by following your training journal and listening to your coach.

If you are interested in beginning training, or you are ready to take your training to the next level, contact Teresa Nelson to begin.

Tips to Become a Successful Multisport Athlete: #2 Following Their Plan

Following their plan
Coaching a team is fun, but an athlete comparing themselves on a daily basis to their team mates is super detrimental, more mentally than anything. A coach prescribes a program for YOU as the athlete, if another athlete is doing more volume in their training, then that is what their coach feels they need. Don’t measure your training program against another athlete’s without fully understanding the coaches goals for them. More is not always better and the coach is considering several other factors when designing each athlete’s schedule. So it is best to follow your plan, your heart rate and your workout goals. Stay focused and don’t be concerned about what others are doing.

If you are interested in beginning training, or you are ready to take your training to the next level, contact Teresa Nelson to begin.

Stress, Hormones and It’s Effects

Beginning our day with a calm relaxed mind has many advantages as we all know. But in order to see these advantages we need to understand the drawbacks and workings of a non-calmed mind. In essence, a non calmed mind is a stressed mind. Stressors happen daily, whether it is subconscious or conscious and the way that we deal with these stressors can have a big impact on our body, especially when we are attempting to reach a certain goal. When the body is stressed it cannot perform optimally, and many of its thoughts will produce negative reactions and responses to various stimuli within our body which a calmed, stress-free mind would otherwise be able to handle in a more controlled and logical fashion.

The interesting fact is that stress actually changes your body’s chemistry. Trying to put up or deal with stress results in a chemical change that may be quick to pass or could possibly take many weeks, depending on which way your body wants to fight it. In the struggle to gain strength, lose weight or perform at our optimal level, stress is a major factor that needs some consideration. Understanding how to handle stress is very important to achieve the fitness level and physique that you desire.

STRESS HORMONES
During stressful situations our body releases two hormomes; fast-acting Adrenaline and long-lived Cortisol. The short term response to body stressors is the release of massive amounts of Adrenaline; which acts to increase your heart rate and breathing like when you are scared or surprised. For our long-term reaction to stress that occur on a daily basis, the body uses a hormone called cortisol, which enters our bloodstream at a slower pace. Once cortisol is present in our body, it slows our metabolism down and may take months or even years to remove its excessive effects. One important fact to know is that cortisol is closely associated with belly fat, which leads to heart disease, cancer, diabetes and other health related issues. Life is becoming more and more stressful as an American and in return our bodies are producing more and more cortisol. People are eating more starchy processed foods only contributing to the obesity epidemic we are facing today.

SLEEP
Its not only our daily stressors that affect us, we even stress when we sleep, making it more difficult to function the next day. Several hours before you get up in the morning, a very tiny portion of your brain, sends a signal to stimulate your adrenal glands which causes a slight rise in adrenaline. And further more after you have awakened, cortisol levels begin to rise. Most heart attacks and strokes occur between 6 am and 8 am in the morning and are often related to the increased rise of cortisol. It is obvious that getting cortisol under control is of a major importance for a healthy fit individual.

BEST TIME TO COMBAT STRESS?
Cortisol is usually at its highest level a few hours after you wake. Over a period of time through the day, your levels decrease. This can answer the age-old question of the when is the best time to exercise. Mornings are optimal as your cortisol levels are high and you have the best chance to suppress them at this time. Nothing like releasing a little tension by lifting weights or taking a class!

REACHING OUR GOALS!
We all have specific goals we want to achieve, and a general direction we want our lives to head in. If we are running around stressed, frustrated, dishonest, with forced anger and violent actions pressed on others, how can we remain focused and calm enough to accomplish our own life’s goals?

This becomes more important when trying to achieve physique related goals. Anytime a goal is set with a stressed or disorganized mind, you can expect to struggle whether you know it or not. Some of the obvious steps to controlling stress are associated with simplifying your life. Putting too much on your daily schedule is a sure way to make life too difficult. There is no question that some people seem to handle stress much better than others, but it is a constant work in progress. Life is too short to walk around stressed out, so try taking a look at your daily habits by organizing your day. Try adding things to help combat stress can help fight these effects; taking a quick vacation, exercising, taking a nap, or doing anything that helps you to relax and feel good, will likely result in a decrease of cortisol!

Post Exercise Fueling

Just finished a hard training session with Captain “I said 10 more!” and now you are dog tired and hungry as a wolf. What do you re-fuel your body with, there are so many choices! The best thing to do is pick food higher in protein and fat and lower in carbohydrates and sugars especially. The more protein the better chance your body (muscles in particular) have of re-pairing themselves. The protein combined with the fat will take long to metabolize and sustain your energy for longer. Stay away from simple carbohydrates such as bagels, muffins, scones, syrups, yogurt coated nuts, etc. Need something fast, a protein shake with real fruit and a small amount of milk/soy milk in it will really hit the spot! Want to keep it simple? Try a hand full of almonds, a hard boiled egg, and a small piece of fruit. Don’t forget to follow it all up with plenty of water!