Get a fast and effective workout with minimal equipment

A lot of people don’t believe you can get a good workout in only 30 minutes, but typically this is all of the time I have to exercise between clients.  The trick is to have a plan, focus, and don’t take any rest breaks between exercises.  Circuit training is perfect for a 30 minute workout because you can burn major calories and tone several muscle groups in a short period of time.

I will be posting several of my own workouts through this blog series, so be on the look out for more to come.

Todays workout:

• TRX High Row
• The Claw, 10 lb weights
• TRX High Bicep Curl
• TRX Overhead Triceps Press
• TRX Plank with Knee In
• Medicine Ball Oblique Crunch on Stability Ball, 6 lb ball
• Overhead Deltoid Press on Stability Ball, 10 lbs
• Ball Back Extension

You need very little equipment for this exercise session: a TRX, a stability ball, a medicine ball, and a set of 10 lb dumbbells.

Do 12-15 reps of each exercise in order with no rest in between and then repeat one more time for beginners or 2 more times for intermediate/advanced exercisers.  Be sure to stretch each muscle group at the end.

If you need help with this workout or would like to have a workout designed specifically for you, give me a call. 910-200-6641

Well, that’s the textbook definition.  Most of us think of metabolism when we are talking about our weight.  Of course, your BMR, or Basal Metabolic Rate has a lot to do with your weight.  This is the rate at which your body burns calories on a typical day.  It can depend on your age, body composition and gender, as well as how much you move.

If your goal is weight loss, you want to increase your metabolism as much as possible.  This is how you do it:

• Reduce stress as much as possible.  Constant anxiety can cause your adrenal gland to pump out too much cortisol which sends fat to your midsection and to your vital organs.  Try yoga, walking outdoors, or listening to soothing music.
• Start lifting weights.  You won’t get huge, I promise!  This is especially important for women.  Each lb of muscle increases your calorie burn by around 50 calories per day.  Adding just 6 lbs of muscle could help you lose almost a lb of fat per week!  Plus, a lb of muscle takes up less space in your jeans than a lb of fat, so your clothes will look better on you too.  As we age, our bodies will naturally lose muscle mass, so unless we do something to combat this loss, your metabolism is going to drop.
• Add more protein to your meals.  The best time to have protein is after that weight training workout we just talked about.  Your muscles need protein to repair and rebuild, but keep in mind that the body can only use about 30 grams at a time.  So, be sure to spread out your protein throughout the day at each meal.  It’s pretty easy to get.  One 6 oz. chicken breast has 22 grams of protein.
• Get enough sleep.  Sleepless nights can increase your levels of the hormone ghrelin, which stimulates hunger and increases the hormone leptin, which tells you when your full.  Not getting enough sleep can also cause insulin resistance which can lead to weight gain.
• Eat more plant-based fiber.  Fiber helps stabilize your blood sugar levels and keeps hunger at bay. The antioxidants in fruits and vegetables also help protect healthy cells from free radicals.
• Add some cardiovascular exercise.  One 45 minute, high intensity workout can increase your calorie burn by 37 percent for up to 14 hours post-exercise, a study in Medicine & Science in Sports & Exercise indicates.  Make sure you are exercising at a level that makes it difficult to talk (about 7 on a scale of 1-10) and 1-2 times per week.

These are some great tips to give your metabolism a boost or keep it working at high octane.  If you feel like your weight is spinning out of control, try these tactics out and see if things get better.

Reducing stress is one way to boost your metabolism

I’ll post more on this subject in my next blog.

Make a plan and reach your goals this year!

It’s the beginning of a new year and many people will be making plans to get healthier.  Here are a few tips to ensure you are successful at reaching your goals.

First, your goal should be specific and quantifiable.  If you would like to lose weight, set a total goal such as losing 40 lbs.  Other goals could be to run a 5K or work out for an hour 3 times per week.  Simply stating you want to get healthy is too vague to measure.

Second, make sure your goal is realistic and achievable.  If you don’t know what a realistic goal for your current fitness level is, consider talking to a personal trainer who can suggest what is feasible for you as an individual.  Then set up a time line.

Break your goal down into small, measurable parts.  For instance, those 40 lbs could be broken down into 2 lbs per week.  Put a reminder on your calendar to check in periodically and track your progress.  If you fall off the wagon one week, don’t give up!  Get back on your plan as soon as possible.

Next, decide how you are going to get there.  For example, are you going to lose weight through diet, exercise, or both?  Whatever program you decide to follow, it is a good idea to have someone to be accountable to.

With these tips, you should be on your way to a healthier you!

• “A large proportion of fall deaths are due to complications following a hip fracture.8 One out of five hip fracture patients dies within a year of their injury.9
• Treatment typically includes surgery and hospitalization, usually for about one week2, and is frequently followed by admission to a nursing home and extensive rehabilitation.10
• Up to one in four adults who lived independently before their hip fracture  remains in a nursing home for at least a year after their injury.11

Hip fractures can be prevented by preventing falls. Fall prevention strategies include:

• Exercising regularly. It’s important that the exercise increase leg strength and improve balance and gradually become more challenging.17 Tai Chi programs are especially good.18
• Asking your doctor or pharmacist to review medicines—both prescription and over-the counter—to identify medicine with side effects and interactions that may cause dizziness or drowsiness.
• Having your vision checked by an eye doctor at least once a year and updating eyeglasses to maximize vision.  Consider getting a pair with single vision distance lenses for some activities such as walking outside.
• Making home safety improvements by reducing tripping hazards, adding grab bars inside and outside the tub or shower and next to the toilet, adding stair railings, and improving lighting.

Additional ways to lower hip fracture risk include:

• Getting adequate calcium and vitamin D in your diet.
• Doing weight bearing exercise.
• Getting screened and treated for osteoporosis.”

A client that I have been training in her home for about 2 1/2 years now took a bad fall last spring and broke her hip.  She was unaware of these statistics.  I, however, was fully aware and was very cautious to pick up her training where we left off just months after her surgery.  She is doing great and credits staying active and doing weight bearing exercises regularly before and after the accident to her speedy recovery.

Performing weight bearing exercise can help prevent hip fractures

The original article from the CDC can be found at http://www.cdc.gov/homeandrecreationalsafety/falls/adulthipfx.html

We got started at 9 am. It was chilly!

Fit to You, Inc. had a great day at Max Muscle.  We kicked off the day with Fit Booty Camp at 9 am.  Many people not only participated in Fit to You’s boot camp, but stayed and did 3 or more work outs in a row!  Max Muscle hooked everyone who participated up with free smoothies and t-shirts.  We had a blast!

Don’t forget that Fit to You offers several options to get you in shape.  You can have a personal trainer come to your home, office or community gym.  You can work out with a personal trainer in a totally private studio at 203 Racine Drive, or you can participate with a group in a fun and challenging boot camp.

Now that the days are getting shorter and cooler weather is upon us, I’m finding it harder to stay active during this hectic time of year.  It seems like the months of October thru December are so jam packed with activities and parties, that even if I did feel like working out, there just isn’t much time to get it done.  Of course, the fact that I am a personal trainer and I HAVE to maintain some fitness to remain credible to my clients is a huge motivation for me.  Even trainers can get stuck in a rutt and feel unmotivated at times.  So, I compiled some ideas to help myself stay on track and maybe they will help you too.

1. Music:  For me, music is the ultimate motivator.  Even when I feel like a slug, listening to an upbeat song can make me want to get up and dance or maybe even go for a run.  Tailor your music to the type of exercise you wish to do.  Download dance music or hard rock to get you pumped up for cardio or a weight lifting session.  Find melow music for yoga or slow pop for Pilates.  I love Pandora Radio because it is free and if there is an artist you like, you can find more similar songs.

2. New work out clothes:  This is a great excuse to go shopping.  If you have a new work out outfit or running shoes, you will want to wear them.  Buy bright, fun colors that will cheer you up while working out.  Dress comfortably but also try to wear work out attire that fits your body well.  You will feel more confident and want to keep working out longer if you know you look good.

3. Try a class:  Is there an activity that you always wanted to try?  Now is the time to start!  It can be anything active such as kickboxing, Pilates, kayaking, or soccer.  Go online and look up classes or trainers in your area.  Most will let you try the first session with no commitment.  Do give it more than one chance though.  The first time I took a Pilates Reformer class I felt like a complete idiot.  Everyone else knew what they were doing and I was the newbie.  But it was totally worth sticking it out because now I love it!  At a loss for what activity to try?  Go back to your childhood.  If there was a sport or activity you loved as a kid, you will probably still enjoy it now.

4. Make a date:  Put your work out time on your calendar.  Even if it is only 15-30 minutes 2-3 days per week, get it in!  Make an appointment with yourself to take care of yourself.  You’ll be amazed at how less stressed you’ll feel after a work out.  Then you can take on those holiday parties and shopping with a cool head and a healthy body.

Last but not least, don’t put off exercising.  Don’t wait to start on Monday.  Go ahead and set that appointment with yourself today.  After all, getting started is the hard part. 

Signing up for a 5K can be great motivation to start a running program

I have blogged about this subject before, but after a recent scary experience of near heat stroke, I decided to address it again.  As you all know, it has been a beastly hot summer so far.  And of course I decided to take a riding lesson on one of the hottest days (109 degree heat index).  I ALWAYS carry water with me and drink it constantly, so I was a little surprised to find myself overheated and faint after my ride.  Even worse was the migraine that followed and lasted the rest of the day.  Ironically enough, my July issue of Practical Horseman showed up the same day which happened to have a great article on staying cool and hydrated.  So, here is what you need to know about water, sweat, and signs of dehydration.

Why is Water Important?

• It transmits heat produced by working muscles to the skin to regulate your body temperature
• Water delivers oxygen to muscles and carries away waste
• It helps maintain blood pressure
• Water lubricates your joints
• It carries moisture to your skin and eyes

Drinking enough water is important all of the time, but especially during sports and when it is hot out.  Sweating is your body’s way of cooling itself during exercise.  When your muscles generate heat, your core body temperature rises and your sweat mechanism is triggered. Sweat loss increases the concentration of sodium in your blood and causes your brain to trigger thirst.  Dehydration strains your cardiovascular system because the fluid lost decreases your overall blood volume, causing your heart to work harder.  When blood circulation is compormised, it is more difficult to maintain a safe core temperature.  As little as 1 percent dehydration can decrease performance. 

The most dangerous weather combination is high heat and high humidity, which we North Carolinians know all too well.  As sweat evaporates, it cools your body.  But when the air is moist, this process is less efficient.  So, an overcast, hot and humid day can actually be worse than a hot, sunny day with less humidity.  The good news is that as you become fitter, you will sweat more and faster over a greater surface area of your body.

Obviously, thirst is a good indication that you are not well hydrated.  Some other signs of dehydration are soreness, fatigue, muscle cramps, headache, dizziness, and reduced performance.  Drinking unconcentrated, clear fluids is best.  Water, non-caffeinated teas and sports drinks containing sodium and carbohydrates are good choices.  Have your drink cold if possible; it will empty out of your stomach and into your system faster.  Also, go ahead and gulp that water instead of just sipping it which also aids in gastric emptying.

I hope this helps everyone understand how important it is to stay hydrated while you exercise, or even if you are just hanging out in this extreme heat.  Stay safe and have a great summer!

Drinking unconcentrated, clear fluids is best. Water, uncaffeinated teas and sports drinks are good choices.

Warming up correctly and eating right can make it a great race!

1.  Don’t get a massage or rub down your muscles.  Kneading your calves or ham strings before you run can make your muscles under perform.  This is not the time to have relaxed muscles!  However, you do want your muscles to be warmed up.  Do some jumping jacks or walk/jog slowly to get the blood flowing pre-race.  Save the massage for after you cross the finish line!

2.  Don’t load up on fiber.  SHAPE suggests that you cut back on bran, beans, and cruciferous veggies for three whole days before a race.  This makes sense for a marothon, but may be a bit extreme for a 5K.  I would limit fiber for the 24 hours before a shorter race.  ”Too much roughage can mess up your digestion, making you feel bloated and gassy,” says SHAPE advisory board member Susan Kleiner, Ph.D., R.D.  I suggest high carbohydrate and moderate protein the day of the event.  You might try a plain bagel with light cream cheese, white toast with an egg and light cheese, a banana with peanut butter, or even a flavored yogurt.

3.  Don’t stretch first!  Yes, we all learned that we should stretch to warm up our muscles before strenuous exercise, but new research shows that stretching before hand can actually slow you down.  Besides, stretching your muscles when they are not warmed up may lead to injury.  The best warm up for running is to get moving and gradually build up to full speed.

I hope this helps you perform your best at your next event!

Kerri

I’ve been hearing this question a lot lately, so I thought I would address it in my blog.

“If I’m not sore, does that mean I didn’t benefit from my workout?”

The soreness you feel after a new or tough workout comes from microscopic tears in the muscle tissue.  Don’t worry, these tears are a good thing as long as you allow the tears to heal by taking time off between workouts.  It is during this healing time that you will build the most fat burning muscle tissue.

However, if you are experiencing extreme or constant soreness, you may have over done your training.  In this case apply ice to the sore area for a day or two and try using a product like Biofreeze and/or an anti-inflamatory OTC medicine, such as ibuprofen.  Don’t train that area again until the soreness is gone, but don’t sit around and let everything stiffen up either.  Try taking an easy walk to keep the lactic acid from building up.  If you are consistently sore after workouts, you may want to try taking Branch Chain Amino Acids along with whey protein immediately after exercise as a preventative measure.  And, don’t forget to gently stretch each muscle group at the end of your workout no matter what.

If you are not sore, it does not necessarily mean that you didn’t get any results from your workout.  My theory is that some body types don’t feel muscle soreness as much as others.  People who gain muscle mass very easily may not feel sore at all, while those individuals that have a harder time adding muscle to their frames may not have to push hard at all to feel sore.  Also, everyone’s pain threshhold is different, so that must be taken into account.

A good way to ensure that you are getting an effective workout is to vary your routine as often as possible.  When your cardio workout starts to feel easy for  2-3 sessions, increase your speed by 10 percent or add 2.5-5 minutes to your time.  If your strength training workout is a breeze, increase the weight by 2-5% or add  2-3 reps during your next session.  Also, don’t zone out during your exercise session.  Using the correct form and really concentrating on the muscles being worked can make a big difference.

If you haven't been sore in a long time, increase your weight by 2-5 percent

If you are following all of the tips provided here, you should be getting great results from your workout, while preventing overuse injuries.  As always, if you have questions about your current workout or would like to change things up, give me a call!

Wow, 2011!  So it is January, that time of year when almost everyone is thinking about losing weight, or at least getting healthier.  Successful weight management is a long-term challenge, but it is possible.  The good news is that losing and maintaining your weight doesn’t have to be complicated.  Here are some tips on behaviors that will help you reach your goals this year:

1.  Set the Right Goals – Focus on improving your diet and increasing your physical activity rather than solely on weight loss.  A healthy diet and exercise are key to long-term weight management.  Balance the calories you eat with physical activity.  Effective goals are specific, measurable, attainable, and forgiving.  An example is a goal to walk 30 minutes, five days each week.  An initial weight-loss goal of 5-10% of your starting weight is realistic and valuable for improving health.

2. Set a Check-In Date – A month is a good time to review how well you have stuck to your program.  If you didn’t reach the goal you set for yourself, re-evaluate it and set a new goal.  I always encourage clients to take measurements in addition to watching the scale.  Another great tool is before and after photos, so you can see the changes in your body.  Health checkups by your doctor are another way to measure your success.

3.  Reward Yourself – As you achieve each short-term goal, reward yourself with something tangible that you enjoy.  Numerous smaller rewards are more effective than bigger rewards.  Choose non-food items, such as a spa treatment, a new pair of shoes, etc.  Decide in advance what your reward will be so you will have something to work for.

4.  Balance Your Food Checkbook – Record your calorie intake, servings of fruits and vegetables, exercise sessions, etc. to monitor your progress.  Use an online program or simply write everything down.  People who record their daily food and exercise are more successful at long-term weight loss.

5.  Avoid a Chain Reaction – Pay attention to what social or environmental cues encourage you to overeat.  If you overeat while watching TV, find something else to keep your hands busy.  Chew gum or use that time to fit in some exercise.  Avoid places with visible and easily accessible food that could result in unplanned eating.

5.  Get the Fullness Message – Eat slower.  It takes your brain 15 minutes or more to get the “full” message.  Eat lots of vegetables to feel fuller.  Eat sensible portion sizes.  Use smaller plates.  Set a regular eating schedule, especially if you tend to skip, or delay a meal and then overeat.

I hope these tips will help you be leaner and healthier in 2011. 

5-10% of your starting weight is realistic and valuable for improving your health

Source:  “Guide to Behavior Change:  Your Weight is as Important to Us as It is to You!”  National Heart, Lung and Blood Institute