Monthly Archives: November 2009

Sisters Running!

Today I did something I had only done one other time in my life – I ran with my sister. Now this may not sound like a big deal to some of you, but she is 9 years younger and I’m pretty sure she would not consider herself a runner. I learned a couple things  about myself, my sister, what motivates us, and what are some emotional triggers we had in common.

  1. Training makes you better – I am constantly in training for some kind of race and it showed both me and her that my training has paid off!
  2. Why we exercise – I started getting serious about my exercise and health right after college. We all take different paths to good health, and my journey started earlier than hers.
  3. We run (or exercise) because we can– I told Katie that when I run my marathons, I think of all the others that will never be able to do it because of some physical or mental disability.
  4. The feeling of being done –  I took Katie running further than she had ever been. She thought she was gonna die, but she persevered and she did it.

The moral of the story is “We can do anything we set our minds to.” It all comes back to goals  and what motivates us to move!

Not a lot of time, try this QUICK WORKOUT

So you don’t have a lot of time, but want to get a quick work out in. I am going to give you 5 easy exercises you can do anywhere, anytime, and get a great whole body workout!

  1. Forward Lunge – [youtube=http://www.youtube.com/watch?v=iWbITc3sG2U]
  2. Push up – place hands slightly wider than shoulder’s width apart, body in a nice plank position, lift and lower your body focusing on keeping a straight line between your shoulders and hips. Do in slow controlled motion.
  3. Tricep Dip – to do a tricep dip, make sure you have a solid piece of furniture, place your palms on the furniture (chair or end table work great) bring your legs out to a 90 degree angle to start with. Lower your bottom down for 2 seconds and return up for 4 seconds, keeping our bottom close to the seat.
  4. Basic Abdominal Crunch – place your fingers resting behind your head. Chin up and focus on a place on the ceiling. Raise in a 2 second motion up just trying to raise your shoulder blades off the ground and return for 2 seconds.
  5. Jump Jacks –  add weights for an extra challenge

Now to make this a work out, start with the Forward Lunge.  Proceed to  Jumping Jacks.  Continue with the rest of the exercises on the list doing a set of Jumping Jacks between each exercise. Do this routine 3 times with 10 reps of each exercise and you will have completed a QUICK WHOLE BODY WORKOUT!

 

How to prepare for Thanksgiving.

With the holidays right around the corner, a common question that I get is “How do I get through the holidays without gaining weight? I would like to offer the following tips!

  1. Plan your week. I say plan your week, because you aren’t just planning for one day, i.e. Thanksgiving Day. Generally, there are many gatherings other than just the 1 meal or 1 party. You need to not only think about what you are eating at the gathering, but all day long.
  2. Plan your exercise! I know that when I go home for Thanksgiving, I plan my exercise. Every Thanksgiving morning, I go for a run, and take as many of my family members as I can get out. You can do this in the morning, and then another Post-turkey walk.
  3. Look at your plate! Just because all the food and temptations are there, doesn’t mean you have to overindulge. Everything in Moderation! Thanksgiving is my favorite holiday, but I try not to overdo it.
  4. Think about every meal. It’s not just that one meal or one party. If you know you are going to overindulge at one meal, eat less throughout the day.
  5. Enjoy every bite! Savor your food. Put your fork down in between bites. Drink plenty of water and know your portions.
  6. Set a weight loss goal for the holiday season. This may sound crazy to some of you, but with the average person gaining 5-10 pounds between Thanksgiving and New Year’s, you must set a goal. Maintenance may not be enough!

Enjoy the holidays. Exercise plentiful and eat consciously!

Form Matters

In my many years of going to various gyms, I have seen all kinds of different lifting techniques.  There are the people who lift heavy weight,  those that lift very quickly, those that sit or stand and the list can go on. What I want to focus on right now is proper lifting technique to give you the most from your resistance training.

If your goal is to tone up, focus on the following

  • choose a weight that you will be able to do 8-12 reps for 3 sets
  • focus on the negative resistance, for instance, if you are doing a bicep curl, you should lift the weight up for 2 seconds and return on a 4 second count. The negative resistance is where the muscle building and toning occurs.
  • If you are standing, stand with your feet hips width apart, knees slightly bent (in a slight squatted position), shoulders rolled back and straight spine. If you keep your body in this position, not only are you working the specific muscle that you are doing the lifting for, but also you are working your legs and core by holding your body still.
  • If you are sitting on a Swiss ball, walk your feet forward, sit up tall, focus on your center and not letting that ball roll. This also puts your core to good use and maximizes your exercise

The list could go on, but using the above basic resistance training tip, can help you to maximize your workout in minimal time!

Happy Lifting!!

Do these pants make me look fat?

jeansWe’ve all asked the question, or at least some form of it. You know the one – Do these pants make me look fat? So my question to you is, what answer do you really want to hear?

Let’s face it we are all looking for some form of approval in one way or another. Here’s what we want to know –

1. If we are dieting and/or exercising, we want other people to notice it.

2.  We want a compliment!!! It takes 7 positive comments to make up for 1 negative comment, so when we get the 1, we really appreciate it.

3. If we are asking a significant other, we always want to hear the positive!

4.  If we are asking a good friend – We expect the truth, no matter how terrible.

The perfect pair of pants may have nothing to do with the pants that you are wearing, but may have more to do with your own self-confidence. Self confidence can be displayed by your attitude, the way you carry yourself, or how you think you look in those jeans. So don’t rely on someone else telling you how you look in those pants. Be confident in yourself that you look great in those pants!

It’s not Rocket Science

rocketDid you ever wish there was a magic pill or potion that you could take to lose weight and look great? Have you tried a pill to help you lose weight? Have you tried a new exercise program to lose weight? We all have done it. Well guess what, it’s not rocket science. The following are a few tips to help!

1. 3500 calories = 1 pound if you want to lose weight, you must create a deficit of 500 calories a day to lose a pound a week

2. 2 fold – this can be done by decreasing your daily caloric intake and increasing your daily exercise

3. LOG YOUR FOOD! If you want to know how many calories a day you need to intake, you need to start with knowing how many you currently are intaking. You can do this by logging your food on various websites such as www.sparkpeople.com , www.thedailyplate.com, or www.fitday.com – once you know how many you normally take in a day, you will know how many you should have to create a deficit.

4. Exercise!! You must move that body more to burn more calories – need I say more?!?!

5.  Consistency –  You must create a routine of eating well and an excercise routine that you can maintain. It takes about 3 weeks to create a habit.  Stick with it!

6. Set  Goals – once you know what you are trying to achieve and why you are trying to achieve it, Make It Happen!

It’s not rocket science. Create a deficit and make it happen!