Glutes aka Perky Butt!!

As part of our Spring Workout, we certainly don't want to forget those all important  glutes.......and we all, male and female,  want to achieve and keep that perky butt!!

Lunges and squats are certainly the best exercises to build and maintain those muscles.  These both can be done with or without weights.  For beginners  using a stability ball against a wall is great for building and then maintaining your strength.  Place a large stability ball on a wall and lean against it with your lower back and then walk both feet out slowly and then squat.  As your begin this exercise just squat down as far as you can comfortably go without losing your balance.  As always, be aware of your form.

  

1. Stand with feet hip distance apart with your toes, knees and hips in a straight line.
2. Pull your belly button towards your spine and contract your abdominal muscles.
3. Slowly lower your body..
4. If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can.
5. Take a moment and look down make sure your knees are BEHIND your toes.
6. Keeping the weight in your heels, slowly push your body back to starting position.
7. At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
    

As you progress or for those of you who have been working out adding dumbbells to your routine will increase your strength.  If you belong to a health club, squatting on a Smith Machine is a great way to progress into free weights.  Always ask a floor attendant for help when starting any free weight exercise. 

Yoga and Workouts

As a personal trainer and yoga instructor I meet many athletes and workout fanatics. With a new client I ask if yoga is part of their workouts; many will say they haven’t the time to add yoga to their schedule. Some say they don’t see how stretching would be of any benefit to them. On the other hand others discovered yoga after an injury.


Yoga practice includes flexibility training, core stabilization, strength and balance work. Yoga can help you recover quicker after a workout, open the tight areas that hinder performance, improve range of motion and develop mental focus and concentration.


Many sports have repetitive movements usually in one direction and in one plane of motion. Certain muscle develop while others are ignored. This causes imbalance in muscles and joints and over time results in injury.

Yoga goes beyond simple stretching by working the muscles and joints through all ranges of motion.


Yoga has been practiced for around 5,000 years. If you are a competitive athlete, it is best to tailor your yoga practice to your training schedule. On a day where you are completing a long run for example, you'll want relaxing, mellow yoga. If you have an off-day, a vigorous, dynamic class will help you build strength and endurance.

Yoga helps the muscles, tendons, and ligaments move through a full range of motion, thus cultivating balance and core strength which is a huge benefit to athletes in their chosen sports. If you attend a few classes per week and/or a few 10-15 minute sessions at home, you will obtain fast results. A simple way to add in yoga is to perform your short sessions pre- or post-workout.

Yoga is practiced by many professional athletes and teams; give it a try, you won’t be disappointed and you’ll feel so much better!!

Safety Tips

Hopefully everyone is in full swing for the holiday season which is quickly approaching.

For those of you who do your cardio outside here are a few simple tips to keep you safe.

Always be aware of your surroundings.

Listening to music while biking or running is dangerous. You will not hear the traffic around you and someone can quickly be on top of you before you can react!

If you run or walk vary your routine and route frequently.

Carry a cell phone - emergencies happen!

Stay away from parked vans.

If you feel uncomfortable head for a store, a well lit and populated area. Trust your instincts! Don't become a statistic!

Always let a close friend or relative know what your route is and the time you expect to be finished.

KEEP FIT, KEEP SAFE!

Easy Fitness & Exercise Tips

Way too many folks even though they may head to a gym, forget the easy steps to fitness....below are a few tips to help burn a few more calories every day.

Climb those steps!! Bring comfortable shoes to wear and walk up to your office rather than take the elevator. It not only burns calories, but does wonders for your legs and butt!

Do not ride around looking for the close parking spot.....find a safe and well lit area and walk to the store.

Carry your groceries, especially if you have only a couple of bags. Lift them up and down as you walk to your car....works the arms, especially the biceps, as well as increasing your calorie burn!

At the airport....walk, do not use the people mover or cart!!! For those who spend hours on a plane, walking will help get that blood flow moving as well as help with jet lag! And remember, water, water, water.

Do you have a fitness addiction??

Exercise is a wonderful health benefit, but like other things it can become an addiction. Compared to alcohol or drugs it’s a good addiction unless it’s taken to extremes.

Being obsessed with running, spinning, weight lifting or cycling to the point it consumes every part of your life isn’t healthy for anyone. Unless you’re an elite athlete training for the Olympics or a professional athlete moderation is the key. And even those elite athletes have down time.

Taking it to the extreme; even monitoring every bite of food you consume or unable to talk about anything other than your fitness venue will not only be detrimental to your health, but also to your relationships.

Beware of binge eating! Just because it may be a holiday pigging out and then throwing up is an eating disorder or eventually will lead to one.

Put your fitness goals into perspective

Take a good look in the mirror……do you like what you see?

If not, make a list of what you want to change and make sure it is attainable.

Bad habits, addictions and obsessions are hard to break.

Be careful; be wise in your exercise and eating habits.

If anyone would like a one on one consultation, please feel free to email me for contact information!

Pat's Back

Moving back to Louisiana has been not only time consuming, but a bit stressful as well. Getting back into the swing of things, adding a beautiful new companion to my life has kept me busy.

Bella, a small mix breed found me the evening I arrived back here. She was recovering from a broken leg, under weight and obviously had been abused. She now has become a healthy, vibrant, beautiful and loving addition. Rescuing a dog can be one of the most rewarding experiences life can offer. They will not only provide you with love, but get you outside and walking. What a great benefit!!

Extreme heat is prevalent all over the country right now, so walk or run in the early morning or evening hours. Be sure to hydrate, drink enough water and add electrolytes. For those who are runners, soccer players, equestrians or tennis players this is doubly important. Football training season is in full swing and parents be aware; make sure your players have water and electrolytes available at all times. Be sure to choose those electrolytes wisely. Stay away from those containing sugar if you are trying to loose weight.

Keep cold water melon handy; a great natural refresher.

Please, feel free to contact me if you have any questions....until tomorrow, have a wonderful day!

Tips to Target that Belly Fat

"Belly Fat" seems to be one of the most talked about areas of the body. One thing to remember it's fat! Some of us seem to hold it more than others, but it's still fat. And to lose that fat you must think about your diet!

Again, it's about calories consumed and your energy output!! Yesterday I wrote about changing up your routine to shock your body into working harder. Below are a few diet tips for helping your body burn fat.

Sugar intake, the biggest "no, no". Please read labels! There is hidden sugar in so much of what we consume; soft drinks, flavored water, lattes, frozen drinks (both alcohol and coffee bar favorites), condensed milk and energy bars.

Add to you daily supplement regime at least 1000 mg per day of Calcium with meals, 500 - 2000 mg of Vitamin C. (These have been proven to help the body burn fat!)

Stay hydrated. Aim to consume one gallon of water per day. It speeds the metabolism, helps reduce hunger and flushes the body of toxins.

Low fat dairy products have been shown to boost fat loss. Low fat Greek Yogurt, milk and cottage cheese are excellent choices.

Olive oil, avocados, walnuts, peanut butter (without sugar and other additives) are all healthy fats and should not be avoided.

Up your protein with lean chicken, fish, especially salmon.

Fresh veggies are becoming plentiful, but stay away from the dips, butter, dressings loaded with mayonnaise, various oils and sugars.

Green tea - 4-6 cups of glasses a day. Do not add sugar or milk!!

I can't emphasize enough to read labels and be aware of what you are putting in your body!!!!

Tips for Working Out

Summer is a great time to lose weight and get in shape. I know so many of you wanted to be in swimsuit shape by this time, but for those living in the colder climates it's difficult. Especially if you don't belong to a health club.

So now is the time to get outside; walk, run or hike. Make snacks of nuts, dried cranberries or blueberries, grab a bottle of water and get moving!!! Remember you have to expend more energy than calories consumed to lose that weight. For every extra 100 calories you consume a day, you add 10 pounds a year!!! Be aware of what you are putting in your body!!! Keep a food log and don't cheat!!!

Fitness Tips for the Memorial Day Weekend

Summer is here in many areas of the country and with the Memorial Day Weekend starting today many of you will be hitting the beach. Remember to take your sun screen, bottled water and if possible pack some sliced apples, oranges and berries. Sitting in the sun will dehydrate you. The water and fruit will keep you hydrated and feeling full. Stay away from the alcohol and sugar loaded drinks.

If at a holiday party or picnic, try to stick with low fat and low calorie items. Have that grilled hamburger without a bun, add lettuce, tomato and onion. Stay away from the hot dogs and salads made with mayonnaise type dressings.

For those of you who might be hosting a party, offer grilled chicken as an alternative to the sodium loaded hot dogs and stay with a simple salad of greens, tomatoes, walnuts, dried cranberries with a choice of dressings.

Stay active; nothing beats a run on the beach in the sand. Great cardio workout as well a wonderful leg toner. Add some push ups for that upper body work and a few crunches wouldn't hurt!! Unless you are an avid runner, be aware of the heat, again keep hydrated and exercise in the early morning when temperatures are lower.

Anti Ageing Tips from Pat

Our mind is our most powerful tool. It tells our body everything to do and unless you keep positive thoughts flowing through your mind, your energy will be drained.

Studies have proven that 75% of our thoughts in one hour are negative. We all go through rough times whether it's financial, illness, relationships, divorce, unemployment or natural disasters, we have to overcome the negative. Problems are just obstacles we must overcome and take something positive from it.

In 1994 I broke my back in a fall. It was devastating for me and not only because of the actual physical limitation at the time, but the emotional issues that came with it; Loss of my marriage. But in reality it turned into a wake up call and I realized I had to change my life, let go of the past, and move on. Learning to change the negative into a positive isn't easy, but once you get it, you'll find yourself living a happier, healthier and more productive life.

That positive energy is one of the most powerful anti ageing tools we have. Embrace it!

Healthy Shopping - Tips from Pat

Earlier I wrote about how important it is to read labels when you shop. Sunday seems to be a big day for heading to the grocery store for the upcoming work week.

For those fortunate enough to live in an area where freshly picked produce is available consider yourself lucky. For the rest of us, we need to be aware and vigilant about what is available and affordable when speaking about "fresh". Some items will sit in a warehouse for weeks, perhaps months before making it to your local store. Eggs and fruit (especially apples) are items which spend time in warehouses. Try to find "fresh" eggs in your area. A local farm is your best source of fresh eggs and cheaper!

Always buy produce which is in season. And when berry season comes around, load up. Freeze those blueberries, blackberries and strawberries! Berries are loaded with antioxidants and vitamins. A great source of anti-ageing properties.

More anti-ageing tips coming this week!

And if you have any questions about fitness, healthy eating, weight loss or training, let me know!!

Weekend Tips from Pat

Sometimes the weekends can be the downfall on the diet path. Friends call and ask you to join them for happy hour, dinner, movies or the theater. It's difficult when you are trying to watch your calories and eat healthy if those friends and family aren't supportive.

Inner strength is what will keep you on the right track. Don't get caught up in trying to "people please".

Have that one drink; order a healthy snack or meal. Be true to yourself and who you want to be! Keep on your own path!

Think about your goals; that new dress, suit, skinny jeans or vacation. Keep your focus and don't let others you talk you into straying from those goals.

Healthy Eating

Healthy eating is not all about weight loss; it's about a healthier you. Eating right and eating clean affects everything about your body; your hair, your skin, your bones and even your brain.

Clean eating means staying away from refined and processed foods. Limiting sugar intake, staying away from fast foods, processed foods, diet drinks, limiting alcohol intake and caffeine.
With Spring and Summer fresh produce and fruits will be plentiful. Try to buy local veggies and fruits being aware of those which are organically grown; no pesticides or fertilizers.

Always think about what foods and drinks you are putting in your body.

Berries, nuts, (almonds, pistachios, peanuts, walnuts) make great snacks. Going for a walk, a hike, make your own trail mix! These are all great energy boosters and don't forget the water!

More Fitness Tips from Pat

Stress is not only one of the leading causes of doctor's visits in this country (70-90%), but also has direct link to overeating and weight gain.

Emotional eating results primarily from the stressors in your life. Everyday we are constantly reminded of the negatives in our lives. So many people are suffering through financial issues right now; unemployment and foreclosures are at an all time high; students dealing with overwhelming homework and/or college loans. And in this country when money gets tight, many turn to fast food options. It's cheap, quick and the children love it. But the damage it's doing to our bodies leads to diabetes, high blood pressure, weight gain, heart disease just to start.

Being overweight and constantly thinking about it starts a snowball effect. You become upset about being overweight, the emotional side kicks in and you crave those comfort foods. Again you beat yourself up about what you've eaten and that stress continues to thrive.

Stress also changes your metabolism making it sluggish; one of factors in retaining belly fat!

Stress Management is one of the most important things you can do for yourself. You need to take time for YOU! Take a walk outside. Get rid of the Ipod, get back to listening to nature. Take a yoga class, a guided meditation class, find a quiet place to just be with yourself. You cannot be there for your family if your health (mental and physical) is deteriorating.

"Fitness is a lifestyle and not only a challenge for your body, but your mind as well. Your mind controls every aspect of your body and no matter what your fitness goals may be, your mind has to be open and willing to accept the challenge."

"When you change your body, you change everything about yourself."

Yes, It's a Lifestyle Change!!

Magazines and TV seemingly make losing weight effortless or if you really believed those infomercials you would be doing 10 minutes on a piece of expensive equipment and "bam" you'd have perfect abs and drop 50 pounds in six weeks.


IT DOESN'T HAPPEN THAT WAY!!


It's all about a lifestyle change; it's the mindset which is so important. In other words the choices you make; your eating and exercise habits. Think about and write down how much time you spend doing the following:


Sitting at a desk, in a car, in front of a TV, in front of a computer.
Eating out at restaurants and making bad food choices.
Drinking alcohol.
Staying up late and not getting enough sleep!



BE HONEST, BE AWARE!


Now, think about how much time you spend:


Being active (Exercising, taking the stairs instead of the elevator, walking, gardening).
Strength training (all muscle groups).
Preparing your own healthy meals and snacks. (Eating whole grains, fruits and vegetables.)
Dealing with stress in a healthy way. (Yoga, meditation, taking time for yourself, spending quality time with friends.)


As humans we like routine so much so we often keep doing the same things even when we know they aren't good for us. Changing bad habits is difficult and takes much more effort than starting something new.



CHANGE IS THE FIRST STEP TO A HEALTHIER LIFESTYLE AND A NEW YOU!!

Trying to Lose Weight? Think Before Ordering!

Starbucks is one of my favorite places to write. And I am a writer as well as a fitness professional and in the latter role I tend to cringe and wonder what people are thinking.
Coming into a coffee shop and ordering a Latte with Splenda and an apple fritter or cheese danish makes no sense. And I see this all the time. When I worked in New Orleans I constantly would see women come in from the health club after an intense exercise session and order a skinny Frappuccino and a cheese danish!! The next morning they would come back to the health club complaining that they haven't lost a pound!!!

Don't think because you take an exercise class or do some cardio that you can eat anything you want. It doesn't work that way.

Have that Latte with Splenda but pair it with a protein drink, egg white omelet, yogurt; something with protein to fuel your body. Stay away from the sugar; avoid fried and fat filled treats!

If you want to see a difference in your body and lose those extra pounds, think before you order!

Read through the nutritional information, become an informed consumer and a healthier you!

Tips on Working Out from Pat

I see people everyday at the health club who ask: "I'm working out everyday and my body doesn't seem to change, why?"

People get stuck in a routine and most don't like change. But change is what your body needs to keep it really working hard. If all you do everyday is take a spin class or run on a treadmill, your body eventually will plateau out. It doesn't have to work as hard as it's gotten used to doing the same exercise day after day.

You need to change your routine!! If you are taking spin classes 4-5 times a week, try another cardio class. Give Zumba or a Boot Camp Class a try. If you're trying to get into swimsuit shape, head to a Pilates, Abs or Yoga class. All these classes will tone the muscles and the strength training involved will also keep your body burning fat.

Get to the weight room; don't be intimidated! Ask an employee for help. Don't lift more than you can control and if you have a physical limitation, talk to a trainer before starting.

For those of you who may be working with a trainer and you notice your body isn't responding the way you want it to; it might be time to change trainers. And explain to that trainer exactly what you want to accomplish. You should be able to talk to your trainer and that trainer should listen. A fitness test including body measurements should be done on a regular basis so you and your trainer know exactly where you are and if you are accomplishing your goals.

We tend to get into that "COMFORT ZONE" which is never good. Change is not only great for your body, but also keeps the mind fresh!

Ideas from Pat for Healthy Eating

The first thing I tell clients who come to me to lose weight is: "READ LABELS".

Not only do you want to know what you are putting into your body but the calories you might be consuming without even knowing. At a quick glance that container you picked up might say 240 calories. Read closer as the 240 calories may be for one serving and that container may contain 2,3 or even 4 servings! So what you think is only 240 calories actually may be 480, 720 or even 960!!! Take the time to read those labels carefully; be aware of hidden calories.

Keep a daily or weekly food log. It will not only help you to keep track of what you are putting in your body but the calories you consume. And those calories add up quickly. Watch your snacks, no candy bars! Choose nuts or fruit instead. No wine or beer for a snack!! And I have seen that on a food log....give that person credit for being honest, but alcohol for a mid-afternoon snack doesn't cut it when you are trying to lose weight!

Tomorrow, more weight loss tips.

Celebrate St. Paddy's Day - Healthy Ideas from Pat

Happy St. Patrick's Day!!

If you are planning on celebrating do it in a healthier way. Especially if you are trying to lose weight. Enjoy a light beer, but have a limit! Be careful you don't get so caught up in the partying that you lose track of what and how much you are consuming. Have that one drink and then switch to water with lemon. Stay away from that corned beef and cabbage!! Cabbage is good, but that corned beef, ugh....filled with fat and sodium!!!

Think about how you will feel tomorrow. Will it be worth it??

For those of you who are keeping a food log, be sure to write down everything you eat and drink. If you aren't keeping one, start today. You'll be surprised how fast those calories add up. A scary process but it is a process.

Core Strength and Bodilates

I teach a core strength class and see so many people with limited core strength, even those who work with a trainer. Six pack abs don't cut it! You need the inner muscle strength for the core to engage.

As a personal trainer I focus on core strength as well as agility, flexibility and overall fitness. Clients who suffered with back issues become symptom free as that core becomes stronger and more flexible. Having worked with professional power lifters and body builders I've seen way too many back injuries due to weak core muscles. Being ripped does not necessarily mean strength!! Bodilates kicks butt! Even those belonging to athletes!

And remember to add protein to your diet! Muscles need fuel....the more muscle you build, the more fat your burn! Chicken, fish and bean are healthy sources of protein.