UFIT Fitness Articles

Forty Something Fitness...Get Your Body Back!

Something happened to me when the big 4-0 hit. I’m not exactly sure how or why, but on my 40th birthday, I remember waking up and looking in the mirror in horror! My body had changed shape and gravity had taken over. The “parts” that were firm, perky, and smooth (what I thought), grew big, square, and dimpled! It seemed as though overnight my sexy jeans were just a thing of the past. No matter what angle I positioned myself in front of the mirror; I couldn’t remove that soft, gushy flab from that image. How does that grow so fast? Upset and humiliated, I realized I had lost control, and my body was the tell tale sign of my choices. You know the old saying, “when you play, you pay” or how about “you get what you put into it”! Not a pretty reality and certainly not the reality I wanted.

After a day of pity party and pointing fingers at the healthy fit women I knew, I admitted that I didn’t have the body I wanted. I admitted to myself it was completely my own doing and my creation. I realized it was not the ”me” I knew! Furthermore, I wasn’t ready to accept that women in the mirror!

So what was I going to do about it? I had a couple choices. The first option was to just keep doing what I was doing, which wasn’t much, ignore the reality check, and hope some miracle would happened to transform my body into a perfect, sexy physique. Or, I could GET REAL with myself and with my chaos, and apply myself to MAKE the CHANGE I wanted. In other words, GET OUT OF MY COMFORT ZONE!

You see, what I really wanted was to lose weight, lose the body fat, be healthy, look and feel vibrant, and have a sculpted, strong, and yes, sexy body. Women, can you relate? So how does a 40-year-old woman get her “sexy and sculpted” body back? And, is it possible?

This woman knew that with the belief that it’s possible along with a solid action plan, that yes, I could make it happen. I was determined and driven. Here’s the plan I followed and still do today! A good plan doesn’t need to be complicated, and matter of fact, simple is best.

Here’s a 4-part Action Plan for women. Use this template to get your body and ultimately your personal power back! Take time and candidly review each section as it pertains to your life.

Part One: Nutrition
The first couple of weeks were difficult as it meant I had to clean out all of the processed and fast food from my surroundings. I had to toss out the crackers, the chips, the breads, and the breakfast bars. No more processed meats, no more chocolate chip cookies, and basically no more high fat foods. Thank goodness soda pop has never been a craving! I wanted my body back and I knew it had to start with my foods.

Action Plan

• Change my food choices to fresh vegetables, fresh fruit, lean meats, fish, unprocessed grains, nuts, and Omega oils. I shopped and stocked an abundance of healthy, clean foods. When the junk foods are removed from your diet, your body will adapt and balance very quickly from the “fuel” you ingest.
• Small 5 – 6 mini meals each day. No more large, late night dinners
• Each day starts with breakfast
• Water is the primary drink, getting 8-10 day. Green tea is also enjoyed throughout the day.
• Vitamin supplementation program including a whey protein powder is followed as suggested by my healthcare provider.
• Prepare as many of my meals at home.

• Cardiovascular training, 3 days/wk: run, walk, or bike, 45-60 min., 1 day walk 30 min.
• Strength training, 3 days/wk: 40-60 min., total body workout designed by personal trainer for a well rounded, effective, and safe routine.
• Stretch, after each workout 10 min

• Set up appointment with your healthcare provider for check up and evaluation of hormone levels. Discuss options of bioidentical hormone therapy.

• Get up a half hour earlier than needed to enjoy my time in the quiet of the early morning.
• Get to bed early enough for 7-8 hours of rest. If you’re not able to sleep or sleep well each night, that might be another reason to seek healthcare for hormone replacement therapy.
• Take time to be social and to laugh. Call a friend, a “YOU” supporter! Catch up on each other’s life. Let them know you care and need their support during your body transformation back to sexy!

Put Some YOGA In Your Fitness

Just the word “yoga” for many Americans would make them think of odd circus like contortions, painful poses, or something practiced by people thought of as maybe, “earthy”. Derived from India more than 5,000 years ago, yoga is now mainstream not only in America but globally. There are more than 20 million people in North America practicing yoga as exercise for the mind and body, Unfortunately, many myths about yoga have kept people from embracing it. I suppose the fear of the unknown. However, for those who are seeking a bigger mind-body connection, better physical health, or a feeling of joyful freedom yoga has…fits the bill!

Have you considered taking a yoga class? Concerned that you’d feel awkward and inflexible? Worried you’ll be surrounded by people that seem comatose and chant the sound “OM” for an hour? If that’s the case, you’ll be pleasantly surprised to hear that all yoga is not the same! Do you want to feel more relaxed, flexible, and/or freeness with movement? Then why not give yoga a try.

Just a very few years ago, when we entered into the new millennium, yoga became one of the hottest fitness trends in America and is still on the rise! It’s practiced by competitive athletes, high profile personalities from Wall Street to Hollywood, and by those who just crave to feel a stress release between mind and body. Why has yoga become so popular?

The list of benefits from practicing a regular yoga practice is long and well documented by research. Below is a listing of just a few benefits that have a powerful effect on the longevity and quality of life.

Benefits of Yoga

BREATHING
Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. Taking an intense power yoga class that gets you breathing hard in a heated room, however, can provide an aerobic benefit. Most forms of yoga emphasize deepening and lengthening your breath, which stimulates the relaxation response.

LESS STRESS, CALM
Even beginners tend to feel less stressed and more relaxed after their first class. Some yoga styles use specific meditation techniques to quiet the constant “mind chatter” that often underlies stress. Other yoga styles depend on deep breathing techniques to focus your mind on the breath. When this happens, your mind becomes calm.

STRENGTH
Some styles of yoga, such as ashtanga and power yoga, are more vigorous than others. Practicing one of these styles will help you improve muscle tone.

POSTURE
With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength.

HEART BENEFITS
Perhaps one of the most studied areas of the health benefits of yoga is its effect on heart disease. Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with hypertension, heart disease, and stroke.

Styles of Yoga

OK, so you’re now convince there might be something about this that might have a positive impact on your health and attitude. The next question is, “which style is the best and right for me”? The answer is simple. No style is better than another; it’s really a matter of personal preference. There are dozens of styles from traditional to more modern hybrids. Mentioned below are 5 examples of common styles practiced. While all yoga styles seek to balance the body, mind, and spirit, they go about it in various ways. They may differ in how the poses (asanas) are done and where they focus the attention (on mastering and holding the posture, on strict alignment, on breathing, on the flow of movement).

Tennis Anyone?

I think I was 8 when my father decided it was time to take me to the courts. I remember how I loved going to the local community college (Southern Calif.) a couple times a week to watch my “super dad” play. We’d be there for hours it seemed and I loved it! I had my own container of Wilson’s and a customized racket (which meant a sawed off handle). While he competed game after game, I’d give the huge (I thought) tennis wall (used for warm-up or singles) a pretty good bashing. It was apparent a new tennis star was on the rise, and soon after, the private lessons followed.

Tennis has come a long way since the early 60’s. At that time, tennis specific conditioning consisted of running laps around the court, jumping jacks, and a few arms circles. The men would add some push-ups and maybe a few sit-ups as well. That was a typical approach for a warm-up and “conditioning” program back then. But something happened during the 80’s the level of pro tennis player began to rise up with an incredible ability to play the game with power, agility, and stamina. Martina and Ivan were on the scene to begin testing their abilities with serious conditioning programs. Sport science was a new field at the time and these two players took advantage of the information and applied it to become two of the top tennis stars in the world. Through the years, exercise and sport physiologists have researched and developed training programs for tennis that enhance the player’s ability to perform. We look at training mental skills, biomechanics, aerobic capacity, strength and power, and flexibility. Nutritional programs are also fine tuned for greater performance and recovery.

Today’s tennis players are bigger, faster, and stronger than ever before. This is true through all levels of play from the novice to the pro. Age doesn’t seem to matter much either, just attend a match or two during the Huntsman World Senior Games. The beauty of this is the ability for so many people, young or old, to get and stay in above average physical condition, be able to be involved in competitive sport, and enjoy the camaraderie that comes along as well. It has been proven over and over that tennis will improve your fitness level and may ultimately help you to live a longer, healthier, and independent life. Sound interesting?

Whether you’re new to the game or a regular at the court, improving your fitness level will better “serve” your abilities and performance on and off the court. Here are 3 key elements of conditioning followed by the pros that will give you the competitive edge and lessen your chance of injury.

• Dynamic Warm-up. This pre-workout segment gets the body ready for action. It will get the blood flowing, warm up the core muscle temperature, take the muscles through full range of motion and mimic the movements that follow. Activities such as fast walking/jog with arm circles, high knee marching, carioca drills, and torso twists. Take 10 minutes to get things flowing before you proceed to the circuit.
• Circuit Training. Without question, resistance training (strength training) is essential to burn fat and add lean muscle. In addition to proper nutrition, it heats up your metabolism. The more lean muscle you have the more calories you burn. Lean muscle fiber has been shown to burn calories 24 hours per day! That means you may be sleeping but your still burning big. Additionally, more lean muscle through workouts means more strength. The stronger you are the better.
  
  If you’re in a pinch and can’t get to the gym, try a simple body weight only circuit. Include the following exercises and complete each one in order 3 times. The first circuit set do for 1 min. each, the second set create more urgency for 40 sec. each, and finally the third should be challenging at 30 sec. each. Lunges, pushups, ab crunches, mountain climbers, pull-ups, Jacks, and Tricep Dips. Transition quickly from one exercise to the next. Keep the intensity vigorous.
• Flexibility and Cool-down. Flexibility is described as the range of motion of a joint. It is important to have flexibility in many areas of the body, most especially of the shoulders, hips/hamstrings, and low back. Research shows that having proper flexibility in these areas facilitates proper execution and helps to prevent injury. Regular flexibility training certainly goes a long way towards extending one's career.

March, 2009

GET CLOSER THROUGH FITNESS

If you close your eyes and imagine being stranded on a deserted island with only your partner, you might think about walking on secluded beaches, swimming with dolphins, and hiking through lush tropical gardens.  It would be magic, day in and day out.  Nature would peak the senses and romance would be in the air.  Doesn’t sound real?  Maybe not on a day to day basis, but it can be real for couples who create time each week for a date.  Whether you’ve just met or been married 30 years, prioritizing a date with your significant other can make a huge impact on your relationship!  If the old saying,  “you get what you give” is true, then it would apply to our relationships, our health, and of course, our fitness. So why not work as a team and keep yourself and your relationship healthy with fitness activities!

Around the country, fitness dates have become more and more popular as people are searching for a different, if not healthier, option to the customary "dinner-and-a-movie" routine. These fitness dates can include everything from an actual workout together at the gym, to a nighttime game of tennis, to even a day hike and picnic in Zion National Park! 

What’s important is that you select an activity that you’re both interested in to create the platform for some fun and ability to enjoy each other’s companionship.  Be open minded to new activities and a new mindset.  Dusting off the bikes, going to a gym, or learning ballroom dance may feel awkward at first but meeting the challenge together will create stronger bonds and great memories.  Just remember your goals are to spend quality time together, keep things fresh, and stimulate fun.  Here’s an additional bonus, the time together is yours to share and the exercise itself does release hormones in the body that helps promote a general feeling of relaxation, well-being, and quite possibly, a little romance.

The bottom line is that you'll both feel better about yourself and will enjoy each other's company even more. Besides, chances are that if you and your date routinely include a “fitness date” into your calendar, then both of you are also more likely to be maintaining a healthier lifestyle during the week as well.

So if you’re not planning on being stranded on a deserted island anytime soon, here are 8 great ideas for the “real world” to get you moving…together!

Hit the Pavement…Walking.  A brisk walk together either before work or after dinner allows you a moment to discuss the days’ events, lend an ear, and just be together while getting a great cardio workout! 

Buddy Train for Strength.  Whether you’re using equipment at home or at a gym, strength training together is motivating. You can keep a conversation as you spot each other with free weights, work on a stability ball, or do a circuit.  Better yet, hire a Personal Trainer and allow them to push you as a team and take the guess work out of it!

Bicycle built for 2.  Don’t own a tandem bike?  Rentals are an easy way to go!  Explore city trails together and get fit, keeping pace with each other.  Or, dust off the bikes in the garage, create a route, and enjoy that feeling of fun.  Don’t forget helmets and water.

Tango, Foxtrot, or Square. An amazing workout!  Latin, ballroom, or even disco; doesn’t matter!  Great workout for the heart, agility, and a calorie burner!  Dancing with your partner is a practice of trust and closeness.

Saturday Hike.  Schedule at least one day a month to go on a hike!  Great for building legs and glutes.  Your heart will become stronger as well.  Take turns on planning and preparing for the days event. Take a camera and document your day…together!

Tennis anyone? Great for competitive couples.  Whether playing each other or another couple, this anaerobic sport will make you work!  Take lessons together if you’re new to the game.

Mind Body Connection.  The benefits of hatha (physical posture) yoga are amazing for your health, and the vitality of your relationship.  Two people work together in various yoga postures enhance skills of observation communication. Qualities of trust and vulnerability deepen intimacy and nurture. And, it’s really fun!

Project Garden. You’re outside together, fresh air, and making positive improvements for your domain.  It’s a sneaky way to sweat, use your muscles, and burn some calories!

Fitness activities together is a great time to bond and spend quality time, especially when life gets hectic with family, work, and responsibilities.  Scheduling time for your fitness together must be the first priority.  Don’t be afraid to try new things - new to both of you. Be mindful of each other’s sensitivities and fears, and create ways to de-stress your body, your mind, and your relationship through fitness.

February, 2009

MAKE FITNESS A PRIORITY FOR 2009

A person who remains healthy all their life has created an active lifestyle.   When someone has created a life that includes regularly scheduled, physical fitness activities, they will reap the rewards of health and the rewards of a younger body.  The old saying of “use it or lose it” is accurate when it comes to keeping your body in good physical condition. If you sit around all day and you don’t exercise, your cardiovascular system will not function efficiently to deliver oxygen and nutrients needed to survive.  Cardiovascular disease in both men and women is at alarming levels in America, and sadly enough so easily remedied.  Our musculoskeletal system absolutely thrives with routine resistance, whether it is from the gym, rock climbing, or a physically demanding job. Keeping our muscles strong and flexible will allow us the freedom to participate in life with fewer traumas.  One more fact about the choice of the inactive lifestyle is that people tend to make poor food choices, consuming more “empty” calories than the body can burn, which creates a breeding ground for fat!  Can you relate?  You say you don’t have enough energy to get active?  Make it a priority, be consistent, and your energy will grow!

So, if your present lifestyle is adding unwanted pounds, smashing your health, and cutting your best years of life, here are some tips to get you started to looking and feeling better than ever!

SCHEDULE IT, PRIORITY! 

In the beginning your fitness plan shouldn’t be overly aggressive. One of the biggest problems most people encounter when starting a fitness program mentally “burning out” after a few weeks due to an overly ambitious fitness plan. Three to four days per week of approximately 45 minutes of moderate intensity resistance training and aerobic exercise combined is great in the beginning. As you become accustom to the lifestyle "shift" you can add more days and/or higher intensity workouts and get improved results. But beware: if you try to do too much too soon, you may end up quitting altogether. If you've tried and failed doing it alone, get direction and motivation from a qualified personal trainer. 

SET GOALS, SHORT & LONG.

You must have tangible, quantifiable, short-term and long-term goals for your fitness to monitor your progress. Get a baseline of where you’re at BEFORE you begin. A Fitness Assessment is a battery of tests and measures performed by a fitness professional.  There are varied levels of assessments depending on your current abilities and needs.  The results of the assessment will show you in numbers where you’re truly starting, not where you think you’re starting. It will allow you to track your progress and set your goals reasonably. 

WRITE IT DOWN, JOURNAL.

It doesn’t matter if you’re a man or woman, old or young, training for a bodybuilding competition or training for life.  The fact is those who journal consistently….MEET THEIR GOALS!   Keeping a journal of your workouts, as well as tracking what you eat is truly a fitness success "secret".  Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you (long and short-term) is to talk to a fitness professional - not to buy into the "hype" of infomercials, diet and fitness products that blatantly mislead.  Keep it simple; use a spiral notepad that will fit in your car’s glove box, your purse, or gym bag.  If you’re a techy, use your blackberry, palm or laptop.             

EXERCISE CORRECTLY.

So much time is wasted doing at best, unproductive workouts! You’ll want an exercise program that will condition ALL of your body, not just your chest and biceps!  A total body plan will serve you best, giving you variety and efficiency.  Plan cardiovascular and resistance training workouts throughout the week.  An example would be splitting your session into cardio and resistance.  Another example might be alternating days of cardio and resistance.  If it’s new and overwhelming, hire a trainer for a session or two assist you in creating a program that will work for you. 

FUEL IT RIGHT FROM DAY ONE.

Eat regularly throughout the day. Fasting or overly restrictive diets will enable you to lose weight - in the short run. However, the weight you lose is primarily water weight and lean muscle mass. But in the long run, it has exactly the opposite effect you want. When you restrict your diet too much, your body instinctively thinks starvation and shifts into a protective mode by storing fat. Your lean muscles fuel energy expenditures. Therefore your body fat remains essentially the same and you lose vital fluids and muscle instead. It's the same thing if you skip meals. Think of a Sumo Wrestler. He eats one time a day, usually later in the day. His body is highly efficient at storing fat! On that note, train your body to efficiently burn body fat by eating small mini meals throughout the day.  Small meals will keep your metabolic furnace stoked, so you burn calories at a faster rate.  Fresh is best with vegetables, fruits, grains, lean proteins, and healthy fats.  Consider getting a resting metabolic test to find out proper calorie intake amounts for you.

AVOID DAILY WEIGH IN’S.

It’s not only frustrating, but also a very inefficient measure of your progress. Scale weight can fluctuate throughout the day for many reasons. For some people, as much as 5 lbs! Also, when you begin an exercise program you can gain up to 5 lbs in added water weight and blood volume. Don't despair though. Use your clothing as a measure of your progress, not scale weight. Most athletes are a lot heavier than they look - remember lean muscle is heavier than fat also. Remember your baseline measurements in tip #2? They should include body fat and girth measurements. Wait at least four weeks before you re-measure to allow for your body to adjust to it's healthier, more active routine.

GET REAL WITH VISION.

Visualize what you will look like, how you’ll feel, you’re energy level, how your clothes will fit, and how you’re health will be in your new body….EVERYDAY!  Find pictures, photos, and write out notes to attach to them.  Put them on your bathroom mirrors, on your desk at work, in the car, where ever you will see them often throughout the day.  Feed your head with your outcome!  Our minds control our actions, take time to train it!

This year more than any, we need to be healthy and positive.  There are no magic pills or shots.  You already have what you need, just apply it with work…each day.

January, 2009

Create A Winter Experience

Forget about finding a cozy den this winter to fatten up and hibernate!    What about a day trip with a friend or the family to visit the magnificence of winter?  Moreover, why not make it a day of adventure, fun, and yes, exercise?  Snowshoeing is a workout to explore this season.

What’s Great About Snowshoeing Anyway?

The greatest thing about this sport is that most anyone can do it to some degree.  It’s easy to learn because basically, it’s just walking.  It’s the perfect way to see the sights at a slower pace.  This keeps injury risk minimal and attrition rate high among first year shoers! Another great and important factor is price.  Costs are minimal (especially compared to other winter sports), making it affordable for family outings. 

Snowshoeing has been around for hundreds of years.  Furthermore, the art of snowshoeing has become more sophisticated over time; now considered a winter sport. From the early wood frame to the aluminum frame models, snowshoeing has gained quite a following throughout the world. Modern day snowshoeing is made up of casual snowshoers who hike trails for pleasure, the snowshoeing enthusiasts who trek through the backcountry, and the competitors who race.  It is considered the fastest growing winter sport in the world.

 According to research provided by Snowsports Industries America (SIA), 40.8 percent of snowshoers are women (a number that is increasing rapidly), 9.4 percent of snowshoers are children (ages 7-11), and 44.2 percent of snowshoers are ages 25-44.

How can Snowshoeing Improve Fitness?

This low-impact activity also boasts an injury rate so low that injuries are not even an issue. Spills tend to be gentle, and because every step and stride is different, muscles and joints are not even susceptible to the kind of overuse or repetitive motion problems that plague participants in such other sports as running, tennis and mogul skiing. Known to help maintain or improve cardiovascular fitness, the sport helps burn more than 600 calories per hour. According to the SIA, snowshoers can burn more than 45 percent more calories than walking or running at the same speed. Snowshoeing is a great way to pursue losing weight; however, a healthy diet should be maintained to seek the appropriate effectiveness in a healthy lifestyle as well.  Talk about a workout!

What About Equipment?

The typical modern snowshoe consists of a lightweight aluminum frame with a platform made of a durable fabric for suspension on the snow, a bindings, a mechanism that allows the foot to move in a natural, free-heel stride, and metal talons (also called crampons or claws) on the bottom for traction.  Snowshoeing poles are also an option and highly recommended, especially on backcountry terrain and/or hilly trails.
There are many outdoor retailers that carry snowshoes for pleasure, backcountry or racing.  There are larger outdoor chains as well as small independent stores that can assist you in the correct sizing and equipment style.  Starter kits that include snowshoes and poles can be found as low as $100.  However, if you feel that you’d like to try it out first, most ski resorts and Nordic ski centers, along with many outdoor retailers have very affordable rental programs for day excursions. 

What Do You Need To Bring?

Here is a simple checklist that may appear long but preparation for the elements and the day will keep you safe, dry, and happy.

Equipment
Snowshoes
Waterproof Boots
Warm Socks (wool or wool/silk, never cotton in snowy elements)
Gaiters
Snowshoeing Poles (optional, but highly suggested)

Clothing

Layered clothing: thermal or performance wear followed by fleece, and an outwear that’s breathable and waterproof.
Hat (optional, but don't forget your ears!)
Gloves (waterproof, you'll spend time in the snow, don't forget that)
Neck Gaiter (optional)

Necessities for the Trail

Backpack or Waist Pack
Water (between one pint per hour and one quart per outing, per person)
Food (bring more than you think you'll need)
Trail Map, Compass or GPS, Cell Phone, Sunglasses, Sunscreen

Optional Items, Safety

First Aid Kit, Waterproof Matches or lighter, Pocket Knife or Multi-tool, Whistle, Flashlight, Extra Socks, Hand Warmers, Watch

Plan a day this December to escape the old routine of winter hibernation.  Some of Southern Utah’s breathtaking locations for nordic sports include Pine Valley, Brian Head, and Bryce Canyon.   If you’re planning a trip to the north, consider snowshoeing at Solider Hollow, the 2002 Winter Olympic venue located near Midway, Utah.  What a fantastic way to experience the beauty and stillness of the wonderland of snow.  Who knows, it may start a new holiday tradition!  Most importantly, be careful, respect the environment, and have fun!

December, 2008

GIFTS THAT MATTER…GIVE FITNESS

The gift of fitness is something that you can give to virtually everybody on your shopping list, from your parents, to your spouse, a friend, your siblings, an employee or co-worker, even your children. And it's a gift that is invaluable. After all, who doesn't want to look better, feel better, and be healthier?

It's a gift that you can truly feel proud to give. When you give someone the gift of fitness, you open a door to better health (both physically and mentally). It's a gift that genuinely shows how much you care about their well being. By giving the gift of fitness you are providing them with unlimited health benefits.   The benefits that are received from regular activity include a stronger heart and reduced blood pressure.  Daily physical activity can help you sleep better, reduces the risk of many diseases, and is known to ward off depression. Other benefits are fat loss, strength, better coordination and agility, and one of importance…fun.  Fun is a key factor.  When you’re having fun, your stress levels decrease and you are more likely to repeat the activity again.  Consistency is always a key to better health.

OK, so we’ve reviewed again why fitness is important for each individual. I’m sure many of the people on your list have mentioned that they want to lose a few pounds, get a little stronger, and get in better shape.  It only makes sense to make your holiday gift a gift of health, a gift of fitness.  A great gift is one that has been thought out for each person, their likes, dislikes, personality, and age.

Things to Consider
What do they need to get back into exercise?  New workout shoes or clothes?  Maybe a set of dumbbells, workout videos or a yoga mat?  If they’re new to exercise, maybe a gift certificate for personal training. 

Make a list and carry it with you, so you can pick up these items while holiday shopping.  When Jan. 1 rolls around, they’ll have everything they need to get started without delay. Yes, the New Year is right around the corner and with it are new resolutions!  Giving the perfect gift is invaluable when it’s just the thing that motivates someone to a healthier life.  

Looking at large, big ticket fitness equipment is not necessary to get people moving. Gifts can range from several hundred dollars to as low as $5.  Don’t forget the little things as low cost items are fun stocking stuffers.  Here are a few suggestions in various prices ranges that can have a big impact for a lower price! 

Under $15
Resistance Band/Tube (great stocking stuffer and the traveler)
Dumbbells
Jump Rope (also makes a great stocking stuffer)
Exercise Mat
Healthy Cooking Books
Gloves (weight lifting, biking, swimming)
Balls (soccer, basketball, tennis, kids basic)

$15 - $35
Stability Ball
Home Exercise DVD’s (Resist A Ball, Yoga, Pilates, Dance)
Supplements (multivitamins, whey protein)
Heart Rate Monitor
Pedometer

Over $35
Full dumbbell or barbell set
BOSU
Bicycle
Yoga Kit
Fitness clothing
Running shoes
Gift Certificates (personal training, massage)

These are just a few to get you thinking.  If you have an athlete on your list, look to accessorize within their sport!  For the runner, you might add socks, power gels, water belts, or a hat.  For the swimmer purchase goggles, cap, or training fins!  Kids love toys but why not toys that matter?  Look for hula hoops, jacks, a frisbee, rollerblades, and bike helmets.  Look in the Community listings for recreational classes for your children to try.  Encourage them to move and move some more!

Home Town Vendors
And this year, keep it simple and have fun while you shop!  Why spend another holiday season searching for that holiday gift elsewhere but here!  There’s no need!  All of the items listed above can be found locally. No more costly travel and high gasoline prices.   Shop and support your local athletic store, running, and bike stores.  Other local vendors to consider are nutrition stores, bookstores, personal training centers, and those that provide services along with small retail products. 

A gift that supports health and wellness will be appreciated for years to come and may even turn someone's life around. The gift of fitness will make someone feel special. They’ll know that someone cared enough to give them the opportunity to improve their health.  And don't forget yourself!   That way, you lead by example.

November, 2008

COUCH TO COMPETITION…TRAIN TO WALK A 5K!

You’ve sat on the couch for a long time thinking you would never get involved in fitness, that it’s too late.  You’ve now become a professional “spectator” of life.  But deep inside you want to move, to feel good, to “compete”.   Throughout the years, you’ve seen ad’s for community events like Turkey Trots, New Years Eve 5K’s, and Fun Runs.  You even have friends and family that go, they get involved, and, they have fun!  But what’s fun about that when you don’t run?   Not to worry, you too can compete, support your community races, and even get into better shape by training to walk your first 5K!  

As more people become aware of the benefits that come from a structured walking program, more will enjoy the benefits of regular exercise including but not limited to: weight reduction and management, stress reduction and management, increased bone density, enhanced stamina and endurance, more flexibility, improved cardiovascular conditioning, and better self-esteem.

This 8 week, 5K (3.1 miles) Walk Program is perfect for those who want to train to walk a 5K event, or simply start a regular walking exercise program.  Having a goal of completing a 5K or 3.1 miles, and a simple program to follow, you will stay motivated and consistent.

Getting Started

Intensity

Check your intensity level by taking the Talk Test.  How do you know when you're overdoing it while exercising? Here's a simple test: Say the Pledge of Allegiance out loud. If it's tough to voice the familiar words, you're probably pushing yourself too hard.  (This simple tool has been researched and tested!)  For a more detailed approach to intensity control, invest in a heart rate monitor and complete submax testing by a qualified fitness professional to individualize your training.

Lastly, walk only as fast as you can without feeling any kind of muscle or joint pain. If you experience dizziness, chest pain, or sharp pain anywhere in your body, stop your workout and see your doctor.

8 Week Walking Program

Common Sense
Remember to spend a few minutes stretching after every warm-up and cool-down.  Choose stretches that target your hips, legs, and shoulder muscles.

If you miss a day here and there, simply pick up where you left off.  If you miss a week or more of training, you may have to backtrack a week to resume working out at a comfortable level.

Of course, you can’t overlook the most important benefit of entering a 5K: Having fun! You get to spend time in the great outdoors. You meet like-minded people who share your interest in health and fitness. And if you get hooked on 5K’s, you'll have plenty of race day parties to look forward to -- not to mention a drawer full of race T-shirts!

October, 2008

No Time to Workout, I Have Kids!

Who has time to workout when you have a family to manage? All summer long you thought, “when the kids get back in school, then I’ll have time for me”, right?  September has long been a month that represents the transition of the hot summer to cooling fall temperatures.  It’s when we get our new calendars out, look at school schedules, our kid’s extra activities, and try to devise a strategy that can keep everyone happy.  But wait, what happened to YOUR needs?  Where’s YOUR workout in the schedule? 

Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. You may feel trapped, especially if you still have a little one at home, a spouse that’s busy with work, and community obligations. Furthermore, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids’ soccer game. A parent needs to exercise not only for them self, but also for their children’s benefit.  It’s important to set a good example. If your children never see you engage in fitness, or, if they hear you complain about working out, then they too are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them)! This also sets an example of self worth means self-care.  You are important!

With that said, here are 5 ideas to get you focused and moving:

1. Schedule Yourself First!
Time, or the lack of it, is often cited as the biggest challenge to sustaining an exercise regimen. When the kids return to school, what better way to use some of that precious time than getting in shape? Your workout doesn't have to take a lot of time. Even a half hour walking your neighborhood pays off in increased energy and stamina.  If you don’t schedule it, who will?

2. Outdoor Advantage
The fall season is a beautiful time to get outside for cardiovascular exercise.  Plan 2-3 of your days for walking, jogging, or biking.  Grab the stroller and go!  Jogging strollers and bike trailers are a great investment for those with infants and toddlers.  If you can’t leave home, try a dance, aerobic, or kickboxing DVD.  Get your heart pumping and smile!

3. Social Strength
A well-balanced fitness program must have resistance training scheduled as well.  Whether it’s mornings or afternoons, find a local gym that “fits” your style.  Plan 2-3 days/week to work on strength in a scheduled class or personalized with a fitness trainer. Connect with other stay at home parents and create your own exercise class/group!  Meet at the park at designated times.  Take turns on who’s in charge of the workout and get your sweat in as your kids play!  Exchange articles on nutrition, healthy recipes, fitness, yoga for kids…whatever!  The fun here is a group of people who have similar goals and schedules that get together and support one another.  Getting out of the house for yourself each day is key to emotional well being, especially when you have little ones.  If you have older kids, schedule your workouts while they’re at ball practice or dance lessons!  A total body workout can be done in 30 to 60 minutes.  You’ll love how your body takes new shape!

4. Animal Trainers
Why not enlist the family dog as your new training buddy! Yes, be the pack leader and take your family pet out for a daily walk.  Generally, your dog can be the best workout partner as they are always there and ready to go!  However, if Fido is new to exercise, starting slow and building up time is best.  If walking in the heat, make sure to bring water and watch for signs of overheating.  This is a great way to get an extra 20-30 minutes of exercise into your daily life for you and them. They will love you!

5. Gym in a Bag
For those days that just don’t go as planned.  A child home sick, it’s raining outside, or you simply cannot leave the house.  Not to fear and don’t give in - keep your fitness appointment with yourself and adjust.  Purchase a stability ball, a pair or two of dumbbells, jump rope, and/or some tubing.  This is an easy and affordable investment to have on hand.  With a little “know how”, you can complete a total body workout within your scheduled time and not miss a day.  For information on a home program, consult a qualified fitness professional who can customize a workout to you.

Making your health and fitness a priority is important for keeping up with the demands of parenting.  Even when the best of days become chaos, don’t stress.  The beauty of exercise is even small bouts of time (10-15 min.) squeezed between PTA and preparing dinner is of benefit. It’s true, doing a little something is always better than a whole lot of nothing.

September, 2008

FEED YOUR MUSCLE, FUEL YOUR STRENGTH
Pre and Post Workout Nutrition

You’ve probably heard that breakfast is the most important meal of the day. While this is difficult to dispute, pre and post workout nutrition is tied for a close second. For many, the main component of a well-developed fitness program includes resistance training.  Scheduling exercise into a busy lifestyle can be a challenge, and planning meals and snacks around the exercise is another.  Fueling your body for peak performance is essential, whether for strength or endurance.  Eating too much food, or the wrong food before exercise, can impede your performance or cause indigestion, sluggishness, nausea, and vomiting. On the other hand, if you haven't eaten in six hours and try to work out, you may feel weak and unmotivated.   The type and time of meal is important.

Thus, your pre and post workout meals can make the difference in building healthy, lean muscle. Eating 5-6 times each day in smaller amounts will assist you in keeping your metabolism up and your body being constantly fed. Whether you train as a competitive athlete or for health and fitness, it’s important to understand the role of the nutrients carbohydrate, protein, and fat.

3 NUTRIENTS FOR FUEL

CARBOHYDRATES:  Main source of energy both during anaerobic (short, powerful bouts) and aerobic (longer, endurance) activity.
~Provides 4 kcals/gram
~Stored as glycogen in muscle, stored in liver, storage can be increased
~Commonly known as simple sugars. However, best source is Complex Carbs: whole grains, vegetables, fruits, and legumes
 
PROTEIN:  Needed for development, function, and repair of muscle tissue, hormones, and enzymes.  Can also be used as a source of energy.
~Provides 4 kcals/gram
~Lean meats, poultry, egg whites, fish, low fat dairy
~Vegetarians can get enough protein from plant, nut, and grain combinations

FAT:  Essential for thermal regulation, protection of vital organs, nervous system, appearance, and energy. 
~Provides 9 kcals/gram
~Approx. 20-25% of total dietary intake
~ Good fats (unsaturated [plant] fats) and bad fats (saturated [animal] fats)

PRE WORKOUT MEALS
Before hitting the weight room, your goal should be to consume a fair amount of protein and a slow-digesting carb source approximately 1 ½ to 2 hours before heading to the gym. A meal consisting of protein (chicken, lean beef, fish), complex carbs (brown rice, sweet potato), and veggies make a perfect “power meal”. Adjust the portion sizes to be small to moderate and not overstuff. The purpose of this meal is to fill up your glycogen stores in your muscles and liver, but to provide you with the energy you'll need to get the best workout possible.

There’s more.   Ideally, 30 minutes before your workout a second pre workout meal or snack will give you the right fuel you’ll need to complete your workout and not give out! Try a protein shake, made of whey protein, fruit (banana or strawberries), low fat yogurt, and flax meal. Add water and ice and you’re ready!

POST WORKOUT MEALS
After having a great workout, get great nutrition back into your body to replenish your stores. The goal is to choose a meal with easily digestible quick carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscle repair. Post workout meals should have the opposite characteristics of all of your other meals throughout each day. While post workout meals should have quick high glycemic index carbs and quickly digested proteins, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.

Liquid meals (protein shakes) are better for nutrient targeting during the post exercise period, specific nutrients maximize your recovery. The latest research has demonstrated that liquid supplemental formulas containing fast digesting protein (whey isolates) and carbohydrates (dextrose and maltodextrin) are absorbed more quickly than whole food meals. To put this into perspective, a liquid post-exercise formula may be fully absorbed within 30 to 60 minutes, providing much needed muscle nourishment by this time. However, a slower digesting solid food meal may take 2 to 3 hours to fully reach the muscle.  It's also best to avoid fat during this time as fat absorption slows the digestion process. Whole foods may miss the mark.  The faster the protein and carbohydrates get to the muscle, the better your chances for muscle building and recovery. Liquid nutrition is making more sense, isn't it?
           
Again, as mentioned in the pre workout section, a “power meal” eaten 1 – 2 hours after your workout will keep your body’s energy up and muscle growth and repair functioning well.

LAST BUT NOT LEAST, DRINK WATER
Strength training causes water loss through sweating. Hydration is important for muscle recovery. It also prevents water retention: your body holds on water if it doesn’t get enough.  On an average, most people need a minimum of 8 - 10 glasses of water each day. You’ll be amazed by the positive effect adequate water intake will have.

IN CONCLUSION 
When you decided to start exercising you decided to give up a specific amount of time per week in the interest of getting better, physically. However, if you haven't spent the necessary time thinking about your pre and post exercise nutrition, you're missing much of the benefit that comes with exercising. I assure you that once you start paying attention to this variable in the recovery equation, your time in the gym will be much better invested and will take your performance to the next level.

August, 2008

FITNESS WITH A SPLASH

The coolest workout this summer is in the water!  As the temperatures sizzle this summer, you can have fun, get in shape, and yes…stay cool!  Matter of fact, more and more people are hitting the pool and aquatic fitness to achieve their health and fitness goals.  With the increased awareness and need to exercise, over 6.6 million people in the U.S. are participating in a variety of aqua exercise. 

There are many water fitness modalities, thus appealing to a wide range of exercisers. It isn’t the ol’ aquacise anymore, and, not just a “women’s workout”.  Over the years, there has been a boom in impressive programming developed by the fitness industry.  The participant in water fitness programs range from children, the obese, seniors (active and sedentary), post-rehab. patients, athletes, baby boomers, and pre and post natal women.   Men are fine tuning their workouts, breaking plateau’s, and improving their sports game with the compliment of water training.  Even simple exercises such as shallow or deep water running when used with intensity can assist in strength and power development. 

You see, working in the water is unlike any other element.  There is a dichotomy of effects with water.  Because water is more viscous than air, it is both easy on the joints and challenging on the muscles.  The resistance qualities to the body is hard work but relaxing to the mind. Moreover, the water is low impact during the most intense of workouts. When submerged in the water, it surrounds you with a resistive environment and trains you in all directions.  What a time efficient way to workout!

Getting Started

Many city swimming pools, health clubs, and private community pools offer water fitness classes.  Most classes can be broken down into two main groups:

1. Shallow Water Classes
Generally more low-impact than land-based aerobics, these classes have most of the fat-burning and endurance-building benefits that you get from other forms of aerobic activity. An aerobic water exercise of around 30 minutes will help you burn about 300 calories. Most classes will run 45-60 minutes and should include a warm-up, cool-down and stretching exercises. The classes will include things like jogging, kicking, jumping, squats, and dance movements, and may or may not be accompanied by music. 

The main benefits are: 
Great for all fitness levels
Good for weight loss / fat burning
Builds strength and flexibility
Excellent cardio-respiratory exercise

2. Deep Water Training 
Deep water training requires equipment to provide balance between work and rest.  Equipment such as belts, foam dumbbells, foam cuffs, noodles and/or other buoyant devices. A gravity and impact free workout maximizes upper and lower body multidirectional intensity with exercises.  It’s also great for those who are uncomfortable in a traditional gym as it has a “privacy feel” under the water.

The main benefits are: 
Increased aerobic endurance
Greater flexibility
Increased muscle tone
Improved balance and posture

Hybrid classes are also seen more and more in water fitness.  Classes that are geared towards sport such as swimming for the triathlete,  arthritis and post-rehab. classes, and fusions from yoga and pilates are all very effective and well received. 

Remember, the water is healing as it reduces stress and burnout from your regular workout routines.  It welcomes the new exerciser to try something emotionally comfortable and at the same time strengthens and heals.  A water workout can be done on an individual basis or in a group setting.  With indoor pools, it’s a great year-round activity, and in the hotter months it’s one of the best ways to get a total body workout without overheating.  So put some FUN into summer and have a SPLASH!

July, 2008

A Green and “Natural” Fit

I remember clearly when growing up, that after school I did my chores and homework.  I also remember the moment all had been completed, it was out the door to play and play until dinner.  It didn’t take a lot of equipment and certainly not an ipod or computer game.  It took getting outside and moving until I was out of steam or it was time to go home.  Simply put, exercise was a part of everyday life, and already “natural”. 

It’s now many years (decades) later. 

What happened to our “naturally” outdoor fitness lifestyle?  Even in our activities of fitness, the generations of our society have gone through many transformations over the years. We’ve gone from running barefoot, to shoes made from the tread of a tire, to athletic shoes with technology built in to entertain!  We would sing songs to the beat of a jump rope, and now watch children have not the ability to skip, hop, or run. Our outdoor natural ways have been replaced for many by technology and the passivity in lifestyle it can nurture. However, the circle of life is now coming around for many as we crave to move again and crave to get outside.  No need to ask why, it’s natural! 

So let’s fuse the old with the new by giving fitness a chance to connect to the natural world around you.  Walking around the neighborhood, the park and other eco-friendly places is good for your spirit and the earth.  Taking the time to naturally care for your health and fitness is important to conscious living.  When you are walking instead of driving, you can be assured you are cutting down on the waste of natural resources and energy. 

Suggestions for creating more walk opportunities might include:

To get in shape, get outside to experience variety in your workout and gain a connection with the natural world and other exercisers in your community. By making a few smart decisions, you can adjust your fitness routine to have an impact on how “green” you’re living. 

Ideas for your Naturally Green Fitness Regime:

By taking your fitness outdoors, you “naturally” create a positive impact on your health and fitness.  By incorporating a few simple green practices into your workout or favorite sporting activities, you can help to sustain the planet and keep fit at the same time.
The benefits we gain from regular physical exercise are unparalleled - it boosts physical and mental health by offsetting depression, improving self-esteem, controlling weight, and preventing cardiovascular disease and other serious ailments. 

A Green and Natural Approach
Going green with your workout routine is easy, fun, and can even improve your social life.  It’s not about the fancy, or how much something costs.  It’s about being present with yourself and your environment.  It’s about finding ways to bring “playtime” back into our lives, naturally, for ourselves and our children.  Exercising outdoors increases your relationship with and understanding of the natural world, and helps you to establish a connection with your community.  It is a natural craving in life.

June, 2008

GOLF’S SECRET WEAPON

You love it, but where’s your game? You say you’re a serious golfer because you’ve taken lesson after lesson on the correct way to address the ball, swing the club, and nail the putt.  You pour through countless articles and websites to find the newest information or technique.  The driving range has become your second home, and money doesn’t seem to be a problem when new equipment is calling.  If you’re serious about the game of golf, take some steps towards improving your performance with the right conditioning program.  The loss of ability to hit the golf ball with great distance, let alone accuracy, plagues many out on the links. Whether you’re a retired snowbird or a busy executive, getting distance in your drive can be tough.  Women most especially find it difficult to play the long game if they haven’t been involved in a conditioning program.
How’s YOUR game?  If you’re losing distance in your drive and your golf scores are climbing, it might be time to change your approach. Incorporate the most essential part of the game…Exercise. Golf is a sport, and training as a golf athlete will give you the secret weapon you search for!

Just take a walk around any of our golf courses and notice various golfers swinging at the ball and you’ll realize how important fluid movement and flexibility is to the game! The golf swing is a complicated movement (skill). In order to maximize your distance and power, you must have a high level of flexibility (range of motion) and force in the joints involved. This would include the shoulders, back and hips.  The successful golf swing also requires stabilization and balance, structural strength, and cardiovascular endurance to delay fatigue and stay focused.   Not only will your fitness plan for golf improve your game, it can improve your function with daily activities and tasks.  Like anything in life…you get out of it what you put in.  Here are some functional exercises to get things swingin’.

Exercise Guidelines 

20 Minute Workout

Consistency With Your Program

The key is to make whatever you do, realistic for you, your lifestyle and your schedule.
You do not have to make it your life, nor do you have to spend 2 hours everyday. Schedule out what is reasonable and stick with it.  This is not a “fad” approach to improvement.  With that said, it’s important to understand that consistency and enough practice will produce effective gains.  Remember, “you’re only as strong as your weakest link.”

To begin, go conservative to build up some success and confidence. Then you can decide if you want to bump it up a notch, or stick with what you're successful at. Either way, your body and your golf game should improve!

May, 2008

FITNESS SABATOGE…UNDO IT!

For many of you, it’s now 90 days since beginning your 2008 Fitness Resolution.  And the big question is….”How is IT working for you?”  Or maybe the question should be, “How are YOU working IT”?  How often have YOU decided it’s time to “get in shape”, and create an elaborate strategy to get it done?  Your plan might include getting up an hour earlier everyday to conquer the gym, or, walk 30 minutes during your lunchtime, or even do a nightly workout at home with one of your many fitness videos.  OK, be honest, how many times in the last 90 days have other life threatening events completely consumed your plan?  Things like business meetings going overly long, social engagements, household projects that last until bedtime, or just plain exhaustion that keeps you hitting the snooze button?  What is it this time?

You’re not alone in mismatching good intentions, a complicated lifestyle, and great fitness goals.  Realize that most get in shape strategies are sabotaged before they can work.  Nobody is the innocent victim of either a drive-thru feeding or the nightly couch potato workout.  Sure, there are times when “life happens”, but sabotage comes from within.  It’s time to identify, adapt and adjust! 

Here are 3 common examples of Fitness Sabotage and a Strategy to keep you on track!

Create an extra hour for yourself BEFORE you go to work.  Have your exercise clothes out and ready to go so time is efficient.  An early morning walk takes nothing but the willingness to set the alarm clock and not hit the snooze.  A 30 minute walk is a calorie burner, stress releaser, and conditioning your heart.  Add 5 minutes each week until you hit 60 min.  A simple, no cost workout.  Give yourself 2 weeks to adjust to the new wake up call.  Rainy day workouts can be a fitness or dance video!

If you’re traveling for business or with the family on vacation, you CAN stick to your food plan.  Grocery stores are everywhere! Picking up a few healthy snacks for a small cooler is easy.  Things like precut veggies, yogurt, and a few nuts are great for when you need a quick snack.  Salad bars and deli’s are also in many stores these days.  When ordering in a restaurant, take ownership of your meal.  Ask to have items prepared without heavy oil, exchange starchy carbs for a side salad or steamed veggies, request no bread, eat half your meal and take the other half for later.  It’s your complete choice.  Starting a new way of eating is uncomfortable!  Know it from the beginning and realize that a weight loss of even 10 lbs. can make the difference in your blood pressure, how your clothes fit, having better energy, and the biggest factor, longevity! 

Secondly, consider hiring a certified personal trainer to assist you with motivation and accountability.  A personal trainer can help re-focus you as well as provide a fitness program to meet your physical and lifestyle needs.  Hiring a professional to help you get to your goals is the most efficient and cost effective way to go.  

Managing our time for exercise as well as our weight is exhausting. Part of the challenge is the way we've all chosen to live—we're all too busy, we've all taken on too much. We become overwhelmed and look for the first exit to turn off!  Just remember that if getting in shape was easy, we’d all be in shape.  

Make small changes, one day at a time, and be realistic. There is no magic, but all of us have the power, within ourselves, to be healthy, to focus on eating correctly and being active.

A closing thought…
When you're exercising or being more active you feel good about yourself, and people who feel good about themselves have an easier time eating healthfully than people who don't. Sabotage is a choice.  Perfection isn’t the goal.  Even if the pounds come of slower than you expected don’t give up, don’t get overwhelmed.  Put one foot in front of the other and you will get to your fitness goal.

April, 2008

HAVE A BALL!

Getting into shape for a lot of people isn’t necessarily viewed as fun or play, unless your fitness program involves a stability ball!  Are you thinking that sounds crazy?  Working out on a ball can truly transform your body as it entertains and “freshens up” your exercise routines.  Stability ball training can be as simple as sitting for balance or spinal decompression, to some serious exercises for elite athletes.  Everyone can use the ball to some degree and benefit.

History
One of the most versatile pieces of equipment used today by conditioning professionals is the Stability Ball (i.e. “Resist-a-Balls”, "Swiss balls”, "Exercise Balls", “Fitness balls”, "Physio Balls”, "Balance Balls", etc.).  The history of the Stability Ball originates from Europe. In the early 1960’s, the purpose was clinical, and used largely in physical therapy and rehabilitation settings as a gentle proprioceptive stimulus for individuals recovering from surgery. In the 1980’s the stability ball was introduced to the fitness industry. Since that time, the Stability Ball’s success and growing popularity has given birth to various programs developed to educate professionals and public alike on its training benefits. Today, physical therapists, athletic coaches, and fitness professionals use the ball not only to treat and rehab physical injuries, but are getting on the ball and using it preventively for strength, flexibility and cardiovascular conditioning. 

Simply Diverse
Stability balls are being safely used for many populations: children, unfit/deconditioned, competitive athletes, seniors, obese, and rehabilitation clients. The ball is dynamic—this means it moves! When the ball moves, it removes some of your stability. With decreased stability (at a safe level of course), your stabilizing muscles then activate more giving you a higher quality workout.

Just about every commercial gym you go into now has at least one stability ball.  Personal Trainers use this tool to enhance client interest and improve performance. Many gyms have   developed classes for their group fitness.  You see them on infomercials for home use, chairs for the office, regular strength training, and play! They can be incorporated into balance training, Pilates, weight training and many fitness routines. These exercise balls have become an extremely popular way to increase core and abdominal fitness.  And why not?  They are simple to set up and inexpensive.  They spark curiosity and conversation.  They challenge and delight.

When used as a computer chair, the stability ball keeps your “core” or trunk functioning at its optimum.  The best part is the natural component of movement.  As we age from young child to adult, we are conditioned by family and society to “sit still”.  However, when your chair is a ball, your tendency is to have subtle movement and muscular contraction.  Your body will naturally move to align and release. A natural way to play and have fun! 

Purchasing and Sizing Guidelines
Selecting a ball is simple. A properly sized ball will allow you to sit on it with you knees and hip at 90 degrees. However, using different size balls will allow you more flexibility and variation with your Stability Ball training. Larger, softer balls are great for de-conditioned, overweight, or mature populations. The firmer the ball the more difficult the exercises are to perform; the softer the ball the easier exercises are to perform.

45cm- used for shorter (generally under 5 ft) participants.
55cm- used for most people
65cm-used for taller (generally over 6 ft) participants.

Look for a latex free product that is heavier and is rated as a “burst resistant” ball.  This type of stability ball is designed for dynamic workouts that incorporate moderate levels of resistance. They are tested to hold up to 600 lbs., and if they do get punctured, deflate slowly.  Prices range from $24-$36. 

Awesome Abs - Healthy Back Exercises
As you work out on the ball you will find that it is especially effective in targeting your abdominal and lower back muscles. Even while training other muscle groups, the ab and back musculature is simultaneously working to balance and stabilize the body. Strong postural muscles and proper posture are important for relieving and preventing low-back pain.

Incline Trunk Curl (Basic Ball Situp)
Seated on the ball with the small of your back securely in contact with the ball.  Keep a slight incline position.  You may vary the degree of incline to vary intensity. (The more incline, the easier the situp.)  Stabilize neck and hips; hands to opposite shoulders with arms crossed at chest.  Curl forward bringing lower rib closer to hip. Avoid thrusting your hips and lying back too far. The ball should not move! 

Ball Back Extension (Basic Back Strengthener)
Kneeling on the floor, anchor your feet at the baseboard and place the ball in front of your body.  Keeping your knees slightly bent, the ball should be in contact with your abs, hips, and thighs. Place your arms at your side and roll over the ball.  As you lift your trunk away from the ball, gently squeeze your shoulder blades together.  Lift only until you feel the muscles contract. Again, the ball should not move and your neck and hips should be stable.

Tips and Precautions

In short, Stability Ball training has proven to be a valuable tool for enhancing total body strength and conditioning as well as rehabilitation therapy.  Have fun in fitness, Have A Ball!

March, 2008

PLAY BY THE NUMBERS

Heart Rate Monitors Make Training Efficient

Sticking to a fitness program can have it’s challenges, especially when it comes to the aerobic component or “cardio”.    Why do “cardio” anyway you ask?   A person can take in the best of fuels (carbohydrates, proteins, supplements, etc.), or have an eye appealing physique, but if they’re not able to enjoy long walks or hikes with the family their fitness level rates poor.  All to often, the heart, necessary to sustain life, is the most neglected muscle and training aspect in fitness. 

Using a heart rate monitor (HRM) to track the intensity of your workouts in a more defined method will help you to monitor your current state of fitness. It can provide valuable data with quick feedback to assist you in maximizing your time, giving faster progress, and less risk of injury to your workout.   It’s like having your own “Personal Trainer” with you when you learn and understand the numbers!  Monitoring your heart rate before, during, and after exercise is a great way to assess, first hand, the healthy changes occurring within your body and sticking to your fitness program.  It might even add a bit more “fun” as well!

The Basics in Monitors

Heart rate monitors are designed to perform one main function; to measure and display your heart rate. There are dozens of other “bells and whistles” that are available from various heart monitor manufacturers and models. The key to shopping for the correct heart monitor for you is to separate the functions you need and will actually use from those functions that simply make the heart rate monitor more expensive. Most heart rate monitors are really mini-computers, and can keep track of a variety of measurements for you, including heart rate, percentage of maximum heart rate, training time, calories burned, percentage of fat burned, adjustable upper and lower pulse limit with optional alarm function, lap settings, pacer settings, interval training, high and low heart rate measurements, and more. Some heart monitors also perform basic watch functions: displaying time, date and weekday; programmable alarms; stopwatch; countdown; time zone adjustments, and log historical data with computer download capabilities. There are water resistant transmitters and waterproof transmitters as well.  If you're going to be doing water sports, make sure to get one with waterproof features.  If you’re a “techy” sort of personality, you’ll love the options, but if not…keep it simple!

Virtually all heart monitor systems come with a unit that you wear on your wrist, however there are two main ways that your heart is actually monitored. The first way is that the wrist unit actually has an electrode sensor on it; when you want to check your heart rate, you just place your finger on the wrist unit sensor and it will read and display your current heart rate. The second way is that the heart monitor system has a strap that is worn around your chest; this strap has an electrode sensor built in and reads your heart rate. The chest strap has a transmitter that then sends this information to the wrist unit and displays your current heart rate. 

Your Personalized Numbers – How to use them!
There are different heart rate measurements and each play a significant role in your training program.  Begin by wearing your HRM throughout the day for 3 days to get accustom to how it feels and to chart and record heart rates during various daily activities.  The following is a list of activities to gather your personalized numbers to get you on track!
Resting Heart Rate (RHR):  Monitor first thing in the morning, while lying down after a good night’s sleep.  Take 3 mornings consecutively and average.  A drop in this number usually means an increase in fitness!  If this number increasing by 10% or more above normal, it might mean you are fatigued, emotionally stressed, dehydrated, or catching a cold!
Delta Heart Rate:  To find your delta heart rate, subtract your resting heart rate from your standing heart rate.  It is the difference between the two.  As your fitness level increases, your delta heart rate will decrease.   This will let you know that your fitness programming has sufficient challenge and enough recovery to strengthen your body and heart.  If you notice this number on the increase, you might be overtraining, poor sleep, flu, stress, or taking a new medication. 
Heart Rate During Aerobic Activities:  Record your heart rate during your current fitness activities, such as walking, jogging, biking, dancing, tennis, or swimming.  Whatever they are, they will elicit a different heart rate number when performing easy, moderate, and hard intensities, which are perceived.  Record all intensities to compare.  As you continue to perform these activities and condition your heart, these numbers will decrease.  You will also be able to sustain a more vigorous level of activity longer.    If your heart increases higher than normal, you need to find out why.  Items to investigate are overtraining, climate conditions, dehydration, poor recovery.
Recovery Heart Rate :  Your heart will recover faster as you become more heart fit!  Monitor your heart rate at 1 min. after exercise exertion.  A drop of 25-30 beats per minutes is a very good score and 50 to 60 beats is excellent.

Max. Heart Rate (MHR)

Measured Max. HR
The most accurate way of determining your individual maximum heart rate is to have it clinically tested (usually by treadmill stress testing) by a cardiologist or exercise physiologist.  You can also measure it in field conditions supervised by an experienced fitness coach.  If you are over the age of 35, overweight, have been sedentary or several years, or have a history of heart disease in your family, clinical testing is recommended.

Predicted Max. HR
There is a mathematical formula that allows you to predict your Max HR with varied accuracy.  It is called the “age-adjusted formula”. 
Women: 226 minus your age= age adjusted Max. HR.
Men: 220 minus your age= age adjusted Max. HR.
These formulas apply to adults only.  The generally accepted error in age-predicted formulas is +/- 10-15 beats per minute, which is due to different genetic characteristics and exercise training.  (Most informed exercise specialists are no longer using age- adjusted formulas and use testing results for programming.)

*  *  *  *  *
Cardiovascular conditioning programs can be much more complex than noted in this article.  Invest into your health and fitness by making time for daily exercise. Don’t be shy, get started by recording your numbers.  By using a heart rate monitor, and understanding your numbers, you’ll be better “equipped” to stay on track at reaching your fitness and health goals for 2008!

February, 2008





MOVIN’ INTO 2008 ~ YOUR FITNESS REVOLUTION BEGINS NOW!

Get yourself ready for action because January is here and the 2008 Fitness Revolution is banging at your door! On your mark, get set, GO! “OK, this year it’s going to be different, 2008 is MY Year!” “I’m going to lose the extra body fat and get in shape!” “This year I’m running a marathon….I’m getting this weight off to play with my kids…..I want to be strong enough to get out of a chair using only my legs…I want to lose weight for my diabetes…for my…for my…How many of us have looked in the mirror and had one of these little conversations? You have every good intention to “get in shape” but either you were too afraid of failure, or simply didn’t have a solid plan to succeed. Creating a plan of action for a healthier, happier you should include a nutritional food plan to fuel your body, and activity to make you move. Even with the best of intentions, without ACTION and a solid game plan, chances are your fitness resolution is doomed for failure. So let’s take failure out, and let your 2008 Revolution begin!

GET YOUR MOVE ON…
So the first part of the plan is Choosing to Move! Healthy individuals should incorporate all Components of Fitness when creating an exercise plan. Using guidelines from the American College of Sports Medicine (ACSM) for general exercise programming, we can dispel any myths and get set up for the next part of the plan which is ACTION!

ACCOUNTABILITY…
Scheduling appointments with yourself will help you stay consistent and keep you from the traps and trip ups of life. Make your workout time as important and let your family and office know of your schedule. When people understand your commitment, they can be supportive and flexible. Keep account of your time and type of workouts either with a calendar or journal. Stay motivated by making a list of the top 5 reasons you’re beginning a fitness plan. Put the list on your desk, on the fridge, wherever! Consider working with a certified and knowledgeable personal trainer to assist you and keep you accountable!

COMPONENTS TO YOUR FITNESS PLAN

Cardiorespiratory Fitness (Aerobic) Physical inactivity is a major risk factor for cardiovascular disease, and most Americans are not physically active enough to gain any health benefits. Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart.  They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles.  Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Frequency 3-5 days per week

Duration 20-60 minutes of continuous exercise or the same duration (20-60 minutes accumulated throughout the day in 10-minute or longer bouts.)

Muscular Strength and Endurance.
To promote and maintain good health, physical independence, and a leaner physique. Muscle strengthening activities include weight training programs, weight bearing calisthenics, stair climbing, water resistance programs and similar exercises using resistance that use major muscle groups.

Frequency 2-3 times per week on nonconsecutive days

Intensity to volitional fatigue, or stopping 2-3 repetitions before volitional fatigue

Amount 8-10 exercises for the major muscle groups of the body

Sets 1 set per exercise (minimum) for each muscle group, eg: chest, back, shoulders, arms, legs, abdominals

Repetitions 8-12 repetitions of each exercise

Flexibility.
While stretching is often the most overlooked exercise, it's one of the most important for keeping us agile as we get older. Stretch your muscles when they're warm (after your warm up or, even better, after your workout). Yoga, pilates, and tai chi exercises are excellent alternatives for increasing range of motion, as well as balance.

Frequency 2-3 days per week; ideally 5-7 days per week

Intensity stretching to tightness at the end of the range of motion, but not to pain

Type static stretches; holding smoothly for 20-30 seconds each stretch. Repeat 2-4 times per muscle group.

Exercise for all major muscle groups of the body.


FOOD PLAN
You can’t out train a lousy diet! Start by keeping a journal and keep track of what you’re eating may sound silly, but research has shown that those who track what they eat and drink have a much higher success rate. Calories consumed vs. calories expended with activity is the equation for how your weight will fluctuate. Removing sugary food and drink, processed foods, and the ever so easy “fast food” can make a difference in health, energy, and longevity. A diet full of fresh fruits and vegetables, lean protein choices (meats, poultry, fish, low fat dairy, eggs), healthy fats (unsaturated oils, olive oils, nuts, avocados), as well as whole grains will properly support and fuel your body.
Make water your primary source of hydration. Soda pop whether diet or “lite” cannot take the place! Again, as we’ve heard time and time, 8-10 glasses each day is a general rule of thumb.
MOTIVATION
You get what you put into it! The research is unquestionably positive of the numerous health benefits that can be achieved by performing even the minimal amount of exercise outlined earlier. There is also a greater level of understanding of how certain levels of physical activity may positively affect cardiovascular, musculoskeletal respiratory and endocrine function, as well as mental health.
You’ve made the commitment and you have the plan. And remember, failure is just one step shy of success….so just keep steppin’!
(It is recommended to consult with your physician or healthcare provider before starting a new exercise program.)

January, 2008

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