Wednesday, June 1, 2011
Heat and our pets
For those of you who have pets and especially those who run or walk with your dogs, remember to take them along only if the weather permits. In the hot weather they don't always know to hydrate before they exercise. It is up to us, as responsible pet owners to make sure they always have fresh and clean water available at all times. If you do take them on a run or walk, be sure to carry along water; not only for you, but for your dog as well. Animals suffer from heat stroke as well as humans..and it is up to us to take care of them.
Tuesday, May 31, 2011
Extreme Heat and Workouts
Much of the country is dealing with a heat wave and everyone needs to be aware of the effects this has on your body. If you run or walk outside in the heat, make sure you are hydrated. Do not wait until you're thirsty before drinking water...hydrate BEFORE you start your run; waiting until you are thirsty is too late. Make sure you take water with you and exercise in the early morning avoiding that mid-day heat. Evening is another great time to fit in a run, but be aware of dark areas and poorly lit streets.
For those of you who work out in a health club which is air conditioned be careful of standing under a vent when you are sweating...muscles may tighten causing stiffness and/or soreness as you cool down.
Keeping hydrated in this weather is extremely important; whether you are working out or relaxing on the beach..sunscreen and a breathable hat are also important items to remember.
Keep safe; keep aware; keep healthy!!
For those of you who work out in a health club which is air conditioned be careful of standing under a vent when you are sweating...muscles may tighten causing stiffness and/or soreness as you cool down.
Keeping hydrated in this weather is extremely important; whether you are working out or relaxing on the beach..sunscreen and a breathable hat are also important items to remember.
Keep safe; keep aware; keep healthy!!
Tuesday, May 24, 2011
Weight Loss
For all of you who watch Dancing With the Stars you probably already know that Kirstie Alley has lost 38 inches since she started the show....wow...a great feat and to top it off she is 60!! Not only has she proved that exercise can change your body, but it also proves that age is no factor in getting fit and healthy!!!
As a trainer and instructor I've had many people say to me "I'm 40, I can't do that". Well, folks I guess I have to step up and tell you all you can do it!! I can do it and as much as it pains me to say it.....I just turned 69!!!! OMG what am I thinking!?
So for all of you out there who say you "can't" do something; think twice...."YES, YOU CAN!!"
"CAN'T" no longer an option.
As trainers and instructors we can modify exercises for those with physical limitations, but even then you have to "want" to change your life....unless your mind is ready and willing to take that step....no one can help you. A trainer can motivate you, but again, it's up to YOU!
Kirstie Alley, my hat is off to you for inspiring so many people!!!
As a trainer and instructor I've had many people say to me "I'm 40, I can't do that". Well, folks I guess I have to step up and tell you all you can do it!! I can do it and as much as it pains me to say it.....I just turned 69!!!! OMG what am I thinking!?
So for all of you out there who say you "can't" do something; think twice...."YES, YOU CAN!!"
"CAN'T" no longer an option.
As trainers and instructors we can modify exercises for those with physical limitations, but even then you have to "want" to change your life....unless your mind is ready and willing to take that step....no one can help you. A trainer can motivate you, but again, it's up to YOU!
Kirstie Alley, my hat is off to you for inspiring so many people!!!
Wednesday, May 11, 2011
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!
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!
Monday, April 4, 2011
Stress Busting 101
There is nothing better for fighting stress than getting out in the sun, breathing in fresh air and listening to the sounds of nature.
Do your cardio outside if possible. Make a conscious effort to leave those ear buds at home. If you live in a rural area, near a park or by the water take a run or a walk and absorb the sounds nature provides. Soak up energy from the trees, the water, and the sky and release all negativity.
Let your mind clear and your shoulders relax as you start out. Be aware of the area of your own body which is holding your stress and begin to let go. For most of us, it’s the neck and shoulder area, for others it might be the lower back. Be conscious of what your body is telling you!
Keep your cell with you in case of an emergency, but on vibrate. Letting go for 15-30 minutes is a healthy way to combat stress and as we all know, stress is a leading contributor to death and disease in this country.
Do your cardio outside if possible. Make a conscious effort to leave those ear buds at home. If you live in a rural area, near a park or by the water take a run or a walk and absorb the sounds nature provides. Soak up energy from the trees, the water, and the sky and release all negativity.
Let your mind clear and your shoulders relax as you start out. Be aware of the area of your own body which is holding your stress and begin to let go. For most of us, it’s the neck and shoulder area, for others it might be the lower back. Be conscious of what your body is telling you!
Keep your cell with you in case of an emergency, but on vibrate. Letting go for 15-30 minutes is a healthy way to combat stress and as we all know, stress is a leading contributor to death and disease in this country.
Friday, April 1, 2011
It's Spring!!
With spring finally here it’s time to get back to basics and begin that journey to the “bikini” body and more importantly a healthier you!
Every morning I see folks sitting in their cars, even though there may be ten cars ahead of them and no one waiting inside. Again, I want to stress that everyone needs to get out of their cars and walk!! Sitting in your car for 15 minutes at the local Starbucks drive thru won’t do much for getting your metabolism burning! Park your car, get out and walk….while you are on your way inside think about what you will order and think “SKINNY”! Think before ordering that Latte or Frap with whipped cream. Adding empty sugary calories is a surefire way to add or hold on to the pounds you are trying to shed.
We have become a society of “easy fixes”. We want that close parking spot at the supermarket. Notice how many cars are driving around and waiting for that close spot rather than taking an open space farther away. Park your car and walk, you will not only feel refreshed, but will burn a more calories.
We also take the elevator, even though we may have to wait a few minutes rather than walk up the stairs. And I’m not talking to those of you who work on the 60th or 70th floor of a building in the city, but the people who work on the 2nd, 3rd, or 4th floor. Take the stairs; a great way to burn calories as well as a leg and butt firmer!
Now is the time to rethink your lifestyle. And here are a few simple tips to get you started.
1. Eat a healthy breakfast…..
Oatmeal with fruit (fresh or frozen blueberries)…try not to add sugar.
Ezekiel Bread with natural peanut butter.
Yogurt with Kashi GoLean Cereal.
Protein shake with almond or soy milk. Add your choice of fruit.
2. For those six pack abs – eat a low fat, low carb, high protein diet. 1,000 crunches won’t do it!
3. Find that special pair of skinny jeans or the “wow” bikini and put one out where you can see it everyday! It’s about motivation, motivation!!
4. Try not to backslide! If you do, don’t dwell or beat yourself up about it; move forward and get back on track! Keep your focus!
Every morning I see folks sitting in their cars, even though there may be ten cars ahead of them and no one waiting inside. Again, I want to stress that everyone needs to get out of their cars and walk!! Sitting in your car for 15 minutes at the local Starbucks drive thru won’t do much for getting your metabolism burning! Park your car, get out and walk….while you are on your way inside think about what you will order and think “SKINNY”! Think before ordering that Latte or Frap with whipped cream. Adding empty sugary calories is a surefire way to add or hold on to the pounds you are trying to shed.
We have become a society of “easy fixes”. We want that close parking spot at the supermarket. Notice how many cars are driving around and waiting for that close spot rather than taking an open space farther away. Park your car and walk, you will not only feel refreshed, but will burn a more calories.
We also take the elevator, even though we may have to wait a few minutes rather than walk up the stairs. And I’m not talking to those of you who work on the 60th or 70th floor of a building in the city, but the people who work on the 2nd, 3rd, or 4th floor. Take the stairs; a great way to burn calories as well as a leg and butt firmer!
Now is the time to rethink your lifestyle. And here are a few simple tips to get you started.
1. Eat a healthy breakfast…..
Oatmeal with fruit (fresh or frozen blueberries)…try not to add sugar.
Ezekiel Bread with natural peanut butter.
Yogurt with Kashi GoLean Cereal.
Protein shake with almond or soy milk. Add your choice of fruit.
2. For those six pack abs – eat a low fat, low carb, high protein diet. 1,000 crunches won’t do it!
3. Find that special pair of skinny jeans or the “wow” bikini and put one out where you can see it everyday! It’s about motivation, motivation!!
4. Try not to backslide! If you do, don’t dwell or beat yourself up about it; move forward and get back on track! Keep your focus!
Wednesday, September 22, 2010
Belly Bulge & Death
If your pants or skirts are feeling tight around your waistline, please take note. Belly bulge can be deadly in older adults even those who are not overweight or obese by other measures.
One of the largest studies done on abdominal fat suggests that both men and women with the biggest waistlines have a greater risk of dying over a 10 year period than those with smaller tummies. Even if you haven't noticed a significant weight gain and you've noticed that waistline growing it's warning signal.
Four extra inches around the waist increased the chance of dying from 15 to 25 percent. Oddly the strongest link, the 25 percent was in women who had a BMI within normal limits.
To check your girth, wrap a tape measure around your waist at the navel. Men should have a circumference of no more than 40 inches; women no more than 35 inches.
Diet and strength training is the key to losing that abdominal fat. Now is the time think about your health; don't wait until tomorrow. Take that first step today!!!
One of the largest studies done on abdominal fat suggests that both men and women with the biggest waistlines have a greater risk of dying over a 10 year period than those with smaller tummies. Even if you haven't noticed a significant weight gain and you've noticed that waistline growing it's warning signal.
Four extra inches around the waist increased the chance of dying from 15 to 25 percent. Oddly the strongest link, the 25 percent was in women who had a BMI within normal limits.
To check your girth, wrap a tape measure around your waist at the navel. Men should have a circumference of no more than 40 inches; women no more than 35 inches.
Diet and strength training is the key to losing that abdominal fat. Now is the time think about your health; don't wait until tomorrow. Take that first step today!!!
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