The time for complacency is over. It's a new year and another chance to get healthy and stay healthy. No slip ups, no weakness, after all, it's your health we're talking about. I've had a dear friend get the worst news this year, breast cancer. She's gone through her first round of chemo is looking at surgery this January. Her comment,"if only I had kept up my working out, I would feel so much better while going through this." Look at each day as a gift and make wise choices through out the day. Eat a good breakfast, whole grain and protein! If you make a bad choice during the day, don't write off the whole day, start fresh at the next meal. Think before you put something in your mouth. Drink 8 - 10 glasses of water a day, a full glass before each meal will help control your eating. Get plenty of sleep, that's when your body repairs the muscles you've worked during your training. Get your cardio, burn that fat. No need to do 30 boring minutes. Try HIIT training, 4 minute warm up, 30 seconds hard as you can, 30 seconds backed off, do that 6 times then a 2 minute cool down. You'll burn more fat than that boring 30 minutes at one level and you'll be done in half the time.
Please remember, use your workout time wisely, no cell phone, if you can read on the treadmill you're not working hard enough, then eat right! Don't waste it! You get out of it, what you put in, give yourself 100%!
I just couldn't stop myself on this one. I recent issue of a fitness magazine had all of the following "claims" on it's cover.
1. Yes! You can be tank top sexy in 7 days 2. Get lean in 4 weeks, with subheadings: lose belly bulge and look twice as toned 3. Eat all day and never get fat!
WHAT?! This appeals to those who are still looking for that quick fix, that magic weight loss fitness pill, that poof works overnight. No sweating, no soreness, no toughing it out. In just 7 days of doing their workout, your triceps won't keep moving when you've stopped waving, your biceps will obvious. Are they kidding?
I beg of you, don't believe it. Work hard, remember, if your out of shape it didn't happen in 7 days, or 4 weeks. It always takes longer to get it off then it did to put it on. But start, time passes quickly. It's all about your health.
Get to the gym! It's called a workout for a reason. Karen GET FIT...STAY FIT!!!
I was training with great client last week when all of a sudden she said "well, there's one thing I've learned from this......it takes more than one thing do get in shape. If you just eat right, that won't work, if you just do cardio that won't work and if you just do resistance training that won't work." How right is she!!!!! I wish everyone would learn that lesson. I see people working out so hard, friends I've made at the gym and they just don't understand why they aren't loosing weight, building muscle, generally "getting in shape." Until they understand that nothing will change as long as they just go to the gym and continue to eat the way they always have. Oh, and about going to they gym, consistency is key. Once a week to a step class, won't cut it.
I've said it before, wake up each morning and say to yourself, "here's another opportunity to get healthy." Then working out becomes a privilege not a chore.
Have a great workout!!! Karen GET FIT...STAY FIT!!!
Are your muscles just plain bored with your routine? Break it up a bit, here are some options.
1. Superset (my personal favorite) Perform 2 sets consecutively of opposing muscle groups. Example: bench press/bent over dumbbell rows or tricep press down/dumbbell bicep curl.
2. Compound set: Apply the same protocol to same muscle group. Example: military press, dumbbell lateral lift, then rest
You can even do 3 sets for both of above.
3. Drop-sets: one muscle group is worked at a time. Perform your desired rep max, then immediately without rest, lighten weight and pump out to failure, then without rest drop to even lighter weight and go to failure, then rest.
4. Partial reps: Example: Military press, do not press all the way up with straight arms, stop when arms are a little more than 90 degrees.
5. Isometric reps: Example: Lateral lift, when dumbbells reach their peak hight out at your sides hold for 2 - 3 seconds, lower with control.
So jazz it up, try one of these next time you lift, you will be surprised at how your muscle feel when they wake up!
I have been a believer in side bends using dumbbells for years. Imagine my surprise when I read that they increase the size of your obliques. If you must do side bends, then don't use weights.
There a much better exercises to decrease the size of your waist. Side to side crunches on the floor, lie on your back swing bent knees to one side and crunch making sure your torso stays facing up, shoulders flat to the floor.
It's Super Bowl Sunday, what does that mean to you? Planning on eating your face off today? Hope not. Don't sabotage your good work in one day. Today, moderation is the key. Eat what you want, snack with care, for tomorrow is Monday, and it's back to it! Have you noticed that when you really go wild on Sunday's how difficult your workout is on Monday? I have and it hurts. So, today, while everyone is grazing non-stop, take stock, do a mental check of your muscle tone and fitness, can you "afford it?" Try this, before you attack the dip, drink a LARGE glass of water, it's the key. If you drink as much water on the weekends as you do during the workout week then you'll be fine.
It's February, I hope you've gotten back on track and have started working out. If not, why? Before you know it, it will be spring, and that means shorts, sleeveless tops and the dreaded bathing suit shopping trip. Be good to yourself and start being active tomorrow morning. If you take the kids to the bus, then walk, and take it up a notch on the walk home. Maybe do a "run/walk." Do something active during the day, and I don't mean clean the house, how about the dog, take him for a long walk. The weather is still nice, not too hot, get outside and enjoy YOUR time.
Many gym goers see the bench press as "how much weight can I push up and then bounce off my chest to push up again." Let's correct this misconception. Choose a weight that's heavy enough to make you work but not so heavy that you loose form and control. Remember, the weight should be chest level (nipple level) no higher or lower. If it's higher it will be into your rotator, not a good thing. Secondly when lowering the weight your elbows should not go below the level of the bench. They should always maintain that 90 degree angle, this keeps the pecs flexed. Pushing the weight up, don't lock out your elbows at the top, now lower slowly with complete control. Don't let your elbows bend, the muscles relax and for heaven's sake don't bounce that weight on your chest.
This is a major muscle group so work heavy, doing more than 12 easily tells you to increase your weight. Mind muscle connection: think about the pectoral muscles while you work, this will force the blood to those muscles and they will grow.
Don't worry girls, you won't bulk up. Remember, you want more lean muscle mass. Oh, by the way, just in case you've been too busy to notice, it's January, time to start working out! You are missed!!!
Can't take any credit for this one.....one of my clients came up with this comparison!!! Nice job.
DO YOU THINK YOU CAN’T AFFORD PRIVATE, IN-HOME FITNESS TRAINING?
You may be very surprised to learn that the overall cost to you is less than a gym membership and trainer at most of the popular fitness centers.
See the comparison of services, expenses, associated items and prices below:
Provider
Membership Fee
Trainer Fee per Session
Long-Term Contract
Travel Expense & Time
Personalized Meal Plan & Shopping List
Public Dressing Room & Shower
Auto Debit Requirement
FitnessCenter
$25 - $40 per Month
$39.00
YES (11 Months)
YES
NO
YES
YES
KC’s Bodyworks
NONE
$37.50
NONE
NONE
YES
NO – Private in your home
NO
Taking advantage of my services in the privacy of your home is not only less expensive than the services of a trainer at a fitness center, but also saves your time, travel expense, and does not require that you sign a long-term contract or automatically debit your personal account for charges.Also, you train in the privacy of your home, where you can be comfortable in your sweats or shorts and t-shirt!
A Meal Plan and shopping list, along with diet counseling, combined with personal guidance during a work-out personally tailored to your specific fitness needs -- fitness doesn’t get any better than this.
It's the beginning of a new year!!! Yahoooooooo!!! Another 365 days to look forward to. Every morning you can get up and make the day yours. Okay, you're consistent with your kids, your husband, the housework, the errands, but not yourself. Why?!!!
When starting an exercise program consistency is the key to success. Go to bed at night excited about getting up and working out. Don't dread it The fact is every time you work out your health improves, and that's really the ultimate goal. A long healthy life with your family, right? So, don't miss a day. Make it a priority this year, let this be the year you get healthy.
Now remember, you didn't get heavy and/or out of shape overnight or in a week, month or even a year. It took time. So don't expect to get in shape/loose weight overnight, or in a week or a month. Give yourself a break! Just keep on plugging away and it will pay off.
I've been seeing alot of ads for personal trainers lately. Must be that time of year. I would say that 99% of them don't mention any certification. If they aren't certified and you hire them, beware. It's bad enough that this field is not regulated (something that I hope will change) but hiring an uncertified trainer is just asking for trouble. With a formal certification comes not only education, you must also have cpr training and insurance.
So, if you don't see it and even if you do, just ask to see their proof of certification. If they get huffy about it then it's time to rethink hiring them.
Happy New Year Have a great workout! Karen GET FIT...STAY FIT!!!
2007 is almost a distant dream or was it a nightmare of you? Did you go through the motions of pretending that next Monday, next month, or next year you would start to get healthy and fit? Don't let that happen in 2008. Whatever you do, don't make any resolutions, that's the quickest way to break them. Just decide this is your year, this will be your summer to wear a sleeveless shirt, or to wear a bathing suit.
YOU CAN DO IT!!! If you are reading this then you have an interest, a spark, that's all it takes to ignite the fire!!! Here's an incentive, first set up a free workout, what's more important than that first free workout, it our relationship. If we don't click, then we both know it won't work. If we do then we're off to the races. Second, sign up for an 8 week program, that's 8 weeks, 3 days a week. On our first "official" meeting, we will measure, and set some realistic goals, if at the end of the 8 weeks, the goals have been achieved, then you get 3 free one hour workouts ($150.00 value). You don't know me yet, but the goals will be attainable, we both have to agree on them, and then look out, nothing will hold you back. I will do everything in my power to help you succeed.
Let's get going, make it a reality. Have a great workout. Karen GET FIT...STAY FIT!!!
Are you ready to get back to working out? Had enough shopping, presents, gingerbread? Don't you miss the feel of your muscles straining for that one last rep, the soreness the next day and more soreness the day after that? Don't you miss your jeans not being tight and having to suck it in just to zip and button them. Don't you miss how good your skin looks after drinking all that water and sweating after your hour of cardio? Don't you miss your quads aching from so many squats that it's difficult to lower yourself onto the couch? Don't you miss your abs hurting from crunches on the stability ball and not because you overate at a holiday meal?
If you do miss all of those things and more (trust me, I could go on all day), then make a resolution that will stick (because you can't run if I come to your house), get in touch and let's start working out. Come on, an hour a day, that's nothin'.
Have a great workout!! Karen GET FIT...STAY FIT!!!
It seems it's 'tis the season not to workout!! I have never seen the gym so empty as it has been this year. It's a shame, this is the time of year you should be working out maybe a little bit harder, a little bit longer. But, no one seems to have the time. What with Christmas shopping (even though the stores don't open until 9 - 10), cleaning for out of town guests, prepping and cooking for those same out of town guests, shopping for your husband's gift giving, plus keeping up with the normal day to day chores, you all know the drill. As moms, grandmothers, daughters, and wives we owe it to our loved ones to stay healthy. Giving ourselves one hour of exercise a day is an excellent way to do that. Let's face it, we all spread ourselves a little thin especially at this time of year, one hour alone at the gym is the only "me" time we get. So don't feel like your being selfish, give yourself that hour. Not only will you feel better, you'll feel better about giving the other 23 hours to others.
See you at the gym!! Have a great workout! Karen GET FIT...STAY FIT!!!
Hope you all had a blessed Thanksgiving. It's so great to have good friends especially when family is far away. Okay, let's get back to our day.
We're up to late night, please stay with me on this.
AVOID ALL CARBS....Steer clear of all carbs after dinner, because those eaten late in the evening are destined to be stored as body fat. One exception is if you train late at night. If so, then you need to consume simple carbs post workout as mentioned earlier.
Eat a slow protein. To maintain your muscle mass you should eat something late and night and it should be protein. A Casein protein is best at night because it's slow digesting and feeds your muscles gradually while you sleep.
Okay, here's the tough one...get 7 - 8 hours of sleep. Muscles can only repair themselves while your body is at rest. Messing with the repair process means less muscle and subsequently a slower metabolism. So try, just try. Now get up and start over.
So there you have it, give it a shot for more than a week. Try one month, then if you don't feel and look better then stop. Remember, it's all about consistency.
Have a great workout!! Karen GET FIT...STAY FIT!!!
Try having a salad before you sit down to dinner. Having a salad as an appetizer has shown to lead to eating 12% less at the main course. Remember, a healthy salad, no fatty dressings and crumbled blue cheese.
Try fish for dinner. The healthful omega-3 fatty acids found in fish like salmon and trout can promote fat loss. Again, remember, not fried fish.
Side of broccoli anyone? This is an amazing vegetable. High in fiber and nutrient dense, both of which aid your fat loss efforts by making you feel full. Broccoli is also high in calcium, vitamin C as well as chromium, which curbs carb cravings and stabilizes insulin levels.
Fat Free Milk.....dairy products fight fat because of their calcium content. It also contains protein, that doesn't hurt. Fat free is best choice but 1% is okay, too.
If your craving something sweet after dinner, don't reach for the cookies, ice cream, candy. If you must, have a piece of fruit, like an apple or pear.
Take a walk after dinner. 20 minutes at a good pace, burn a few extra calories before bed.
We're entering the witching hours when people love to eat while watching TV. Next week we'll talk about that!!
I hope you're all on point with Thanksgiving coming up. It's only one day, if you over eat, get back on track Friday. If you must eat more, try the turkey, not the pie!!
I want to preface the next tip with an "I know, I know." All of you that know me, know that I preach "no simple carbs." Here's the exception: right after your workout. The deal is you have to work out consistently. So right after, drink a sports drink, eat a slice of white bread, or white rice cake.....60 - 100 grams, RIGHT after your workout. This will keep your metabolism revving.
Next, also right after lifting, a whey protein drink. This will keep your muscles from breaking down. Also studies have shown that whey protein enhances weight loss
Take creatine. Creatine increases metabolism when coupled with lifting burning up to 100 additional calories a day. 3 - 5 grams of creatine along with your postworkoutcarbs and protein.
Eat a HANDFUL of nuts. A handful of almonds if you have a long stretch between your post workout meal and dinner. Please keep in mind, just a handful.
Okay, that's it for this week. I"m still looking for new clients.....where are you? Let's start the new year off on the right foot, get active.
I will be out of town next week from the 29th thru the 4th. I will not have access to email. If you would like to get in touch to schedule a free work out give me a call. I will return your call when I can. I will be visiting my grandchildren for Halloween.
1. Supplement with green-tea extract. Green tea contains both caffeine and catechins, phytochemical compounds that help burn fat. 500 mg of green tea extract 3 times daily before meals because the extract is absorbed more readily in the body than drinking the tea.
2. Warm up before you lift. You've all heard it from me, 10 minutes on the treadmill or bike before I get there to lift. Research shows you will burn an additional 150 calories by doing a brief cardio session prior to weight training.
3. Train large muscle groups. Another thing I preach. You burn more calories and body fat during and after a chest and back workout than from an arm workout simply because you're involving more muscle mass. For the same reason you burn more calories training those larger bodyparts with free weight compound exercises. Squats for legs, barbell and dumbbell presses for chest, barbell and dumbbell rows for back, rather than isolation and machines moves. In fact reports have shown that performing squats burned about 50% more calories than the leg press. Don't limit yourself to a 2 bodypart workout. Do a modified full body session, say, chest, back, shoulders and legs. Save arms, calves and abs for another day. This will allow you to burn even more calories.
4. My other mantra...LIFT HEAVY. It's a common thought that you should lift with light weights and high reps to burn more calories and fat. Not necessarily. Studies have shown that training with heavy weight (doing sets of around 6 reps) keeps your metabolism higher. And you will continue to burn fat after the workout is complete.
5. SHORT RESTS between sets. Just because your doing short sets doesn't mean you can make up the time by resting. Short rest periods between sets maximize your calorie burn. About 30 seconds because you're lifting heavy you can bump that to 1 minute. To ensure muscle recovery with less rest, try alternating bodyparts every other exercise. Example: if you're training back and chest with 3 exercises, do a chest then a back, and so forth. This will enable the muscle to rest while your working the alternate.
6. Extend your sets. This is where techniques such as drop sets and rest-pause come into play. Say you're doing a set of 6 reps to failure on a given exercise, after the 6th rep, eight decrease the weight and immediately rep out to failure again (drop set) or rest 15 - 20 seconds and perform a few more reps with the same weight (rest-pause). Again, a way to burn more calories and fat. CAUTION: To avoid over-training, which can limit fat loss, use such techniques on only the last set of each exercise.
The day is almost over..........Late afternoon/post workout next week. Have a great workout! Karen GET FIT...STAY FIT!!!
Okay, we're up to mid-morning. Let's keep the incinerator burning.
1. Eat some plain no sugar oatmeal. It's been a couple of hours since breakfast and it's time to eat again, yes, again....you need to eat throughout the day. Remember, 6 - 8 small meals to keep the metabolism going. Oatmeal is a great fat burning snack because it contains fiber. 1 cup of oatmeal now.
2. Cottage cheese with that please. Every meal should contain some protein. Not only is cottage cheese a great source of protein but it's convenient and not only packed with protein but low in carbs. This protein is slow digesting casein which decreases muscle breakdown and makes you feel fuller. Please make sure it's no more than 1% milkfat.
3. WATER, WATER AND MORE WATER. A gallon a day. A new tip I just learned, 2 cups of cold water between meals will keep your metabolism high.
The holidays will be here before you know it. Get a new habit established before they are here, maybe eating right and working out.
Lunch will be next week. Have a great workout. Karen GET FIT...STAY FIT!!!
Breakfast.....THE most important meal and it's still true!!!
5. After cardio it's time to get your grub on....EGGS for breakfast. The yolk contains healthy fat and lecithin, that enhance muscle growth, promote fat loss and enhance mental function. The fat in yolks provide much needed energy to your muscle cells and typically isn't stored as body fat. A recent study found that eating eggs for breakfast reduced hunger and food intake for more than 24 hours. Two or three whole eggs plus a couple of whites should do the trick. Not to worry about the cholesterol from egg yolks.....a study from the University of Connecticut found subjects that consumed an extra whole egg (640 mg of additional cholesterol) each day did NOT experience an increase in the LDL cholestrol particles associated with cardiovascular disease, compared to those not eating eggs.
6. DO A SLOW BURN - Along with the protien and healthy fat of eggs, you should eat a slow burning carbohydrate for breakfast. Two slices of whole wheat toast or 1 cup of cooked oatmeal. These slow digesting carbs imporve fat loss by keeping insulin levels steady and increasing the amound of fat you burn during exercise. You will also have sustained energy for the next several hours as the whole grains digest slowly and feed your brain and muscles gradually. More about insulin levels at a later date.
7. Try a half a grapefruit with breakfast. This fruit is a wild card fat burning food. One study from Scripps Clinic found subjects who ate half a grapefruit 3 times a day lost an average of nearly 4 pounds in 12 weeks. This could be due in part to the grapefruit's ability to reduce insulin levels as well as its high level of vitamin C, which is believed to be effective at fat burning.
Here are 4 fat burning tips - FIRST THING IN THE MORNING
1. CAFFEINE inhibits the storage of bodyfat and burns extra fat during exercise. So a cup or 2 of coffee without cream or sugar before cardio. Better yet, 200-300 mg of a caffeine supplement, if taken prior to cardio will increase fat burning and endurance.
2. BCAA and Carnitine before cardio. Cardio not only burns fat but also muslce. So take 5 g of branch chain amino acids (BCAA) and 1-2 g of carnitine 30 minutes before cardio to minimize muscle breakdown.
3. Cardio before breakfast. When you do cardio on an empty stomach the body is more apt to burn fat as its primary source of energy since glycogen stores are depleted from 8 hours of fasing the night before.
4. INTERVALS - any cardio is better than none, but intervals have been shown to burn more fat than cardio sessions done at a constatnt slow to moderate intensity. So mix it up, fast/slow, you get it. Better yet HIIT. High intensity interval training. If you've been reading this blog then you know what that is. What doesn't kill you makes you stronger, this is a KILLER workout. 4 minute moderate warm up, then 30 seconds all out, then 30 seconds moderate, repeat 6 times then a 2 minute cool down. Try it, the torture is over in a sweet 12 minutes.
More tips next week. We'll go through out the day. Have a great workout Karen GET FIT...STAY FIT!!!
Just wanted to pass along some tips to reduce the treat intake.
1. Buy candy you don't like. You'll be less tempted to eat it.
2. Buy candy at the last minute, the less time in your house the better.
3. Give out healthy alternatives. Apples, raisins, even money, remember childhood obesity is at an all time high.
4. Get rid of all left overs, IMMEDIATELY....don't let them hang around the house.
5. If you must, allow yourself a couple of pieces but only after a healthy meal. A meal consisting of lean meat and green vegetables, the fiber and protein will slow down the absorption of the sugar into the bloodstream. It's easier to eat healthy most of the time if we allow treats occasionally. Occasionally being the key, I'd say once a week is good.
We're fast approaching the holiday season....time to be careful about our eating habits. Establish the habit now and it won't be so hard during party time.
I'll have more tips as the season progresses. Above all eat healthy and WORK OUT!!!
I thought this article was very enlightening. It's from OnFitness Mag the author is Phil Campbell. In this piece he outlines the phases of fitness. At trainees and trainers be prepared!!! It can be a challenge to both sides to make it through these phases.
1. The Form phase: the excitement of beginning a new program, expectations are hight. During the first few weeks sticking to the commitment is easy. The trainee often feels they can do more than you give them, don't fall for it. Explain to them that this will put their commitment in jeopardy.
2. The Storm phase: usually starts a few weeks after the form phase. The trainee's excitement begins to taper, when they realize this is work, and some days are harder than others. There are days when they don't want to train. It's important for the trainee to know that this happens to everyone and their commitment is not in danger unless they don't manage this phase correctly. In this phase many find excuses for not working out. This is by far the toughest phase, and we loose many clients during this phase. It's important to prepare them for this, that this is a natural phase and it will pass. They need to press through and if they miss one day, it's only one day. Keep their eyes on the prize, they are in it for the long haul. Here's a really good tip. If they don't feel like working out have them change into their training clothes, that will usually be enough to get the workout done.
3. The Norm phase: this is when your clients begin adapting to their fitness commitment by learning they can press through on tought days and still get a great workout. They leave feeling better than when they started.
4. The Perform phase: Ahhhh, this is paydirt. The phase we all want our clients to get to. It is achieved when fitness training becomes internalized. When fitness training becomes a part of who they are. It occurs when a trainee successfully pulls through the first three phases. You know when your trainee has achieved this phase when they have implemented the mental skills necessary to handle the storm phase. They also know how to handle storm days that happen from time to time.
Remember, repetition becomes habit, this mental goal should be a major component of every fitness plan. Fitness training is not a choice, it's something that all of us must do automatically. It must become a part of who we are.
I will be on vacation from 9/8 - 9/15. Keep working out, I will. I know, you think I'm crazy, but working out on vacation means working out not having to watch the clock. It's the best.
I've learned so much being a personal trainer. I take these 3 things to heart on a daily basis.
1. Train hard 2. Eat right 3. Be thankful
I got these from the great bodybuilder Dave Draper, a great example of everything that is good in weightlifting/bodybuilding. The most important one is be thankful. Be appreciative every day that you are able to work your body to it's fullest. Go to the gym or into your workout with a renewed sense of joy and accomplishment. It becomes all to apparent as we age that things can change in a heart beat. Your body can turn on you at a moments notice. So while you are able, DO IT!!!
Do you sit on a bench while doing bicep curls or your shoulder work? No more......stand it up! By standing you are not only working your core, but it's also better for your back. But, be careful, you may need to decrease in weight or rep. When performing bicep curls standing you can also try standing on one leg, this really uses your core in order to keep your balance. Again, do not let momentum get involved, this will not only throw you off balance, but it does nothing for your muscle. Each move should be deliberate, try focusing on the down motion, gooooo slow. It really makes your muscle work. In fact try a 4 count down motion, it's tough, but the rewards are significant. It's always better for your muscles to go slow on the reps.
I know you've seen these guys at the gym, they stand right in front of the weight rack, pick up weights that are often too heavy and then proceed to curl, getting their whole body involved. Honestly, what are they trying to prove, between the rocking and rolling and the groaning, did they forget where they are? What I really love is the quiet, unassuming ones, no muscle T's, NO spandex, just a baggy t-shirt and sweats. Never a peep out of them, no throwing weights on the floor. They go on about their work out, keeping their focus, writing in their log. Never hogging the weight rack, never checking on how they look, perfect form, an inspiration.
I don't know how many of you have seen Jim Karas (personal trainer to the stars) on television. I beg of you don't buy into his latest money making scheme. The CARDIO-FREE DIET book. What a bunch of crap! I don't believe in spending an hour on the treadmill or any other cardio machine in the gym, but we all need cardio. This guy is claiming we don't even need cardio to maintain heart health! His claim is we don't burn as many calories as we think when we do high intensity cardio training. I wonder if he's ever taken a cycle/spin class and tracked how many calories have been burned. His other claim is that you only need resistance training 1 hour per week. Okay, if you're completely happy with your body, thrilled with your body fat percentage, can eat whatever you want and not gain any fat.....then not only are you blessed, you're a minority and can workout 1 hour a week and maintain, MAYBE! Anyone else that wants to increase lean muscle mass while loosing body fat, needs more than 1 hour a week of resistance weight training.
Let's just get right down to it. To make a real change in your body you need weight training 3 - 4 times a week, 1 hour per session, you need cardio. I'm a huge fan of Dave Draper's (Dave was a well known steriod free body builder in the 1960's. He won Mr America in 1965 and Mr. Universe in 1970.) HIIT method of cardio. It's a 12 minute routine, that really works. 4 minute warm up then 30 seconds at a 9 - 10 perceived level of exertion, then back down to 6 - 7 for 30 seconds, this is repeated 6 times, then a 2 minute cool down and you're done. The stationary bike is great for this workout. Plus you need to eat right. To quote Dave, "it's not rocket science."
So, like many other items out there for rapid weight loss, lean, long muscles, BLAH, BLAH, BLAH....don't fall for it. We all know what it takes and how to get there. It's called a work out for a reason, it's not a day at the beach, it's not a get in the gym and hurry up and get out. It's a process, it's a lifestyle and it's GREAT!!
Have a great workout Karen GET FIT...STAY FIT!!!
If you want any more info on Dave Draper - www.davedraper.com, it's a great website and his monthly newsletter is inspiring!
I feel the need to address this again. I have been taking a course from the C.H.E.K. institute on core conditioning. It's a great course because not only does it focus on the structure of the abdominals, but a smarter more effective way to work them.
The days of 1000 sit ups are long over. What you are doing is actually shortening your upper abs, when you should be lengthening them. One of the ways to do this is with a stability ball. I'm getting ahead of myself here. We need to work the abs in a particular order. ALWAYS do your ab work last. If you do them first they will be too tired to support your workout. The proceed to working your lower fibers, then obliques, then upper, in that order.
Okay, lower fibers, reverse crunch on a bench or stability ball. The stability ball is an advanced move, so be careful when attempting this. Obliques are next, you can do dumbbell side flexion (my favorite) one side at a time. Then uppers, stability ball crunch. When doing this move, don't cheat yourself. Fully extend over the ball lengthening your abs with each repetition.
The other point I want to make is SLOW DOWN. Performing these exercises at the speed of light gets you nowhere, in fact it could compromise your lower back. As always, work smarter not harder. Maximize the time spent, get the most bang for your buck. Think about what your doing and focus on the muscles that are working. You should actually feel your muscles contracting and then relaxing, try it!
When you think about yourself and your workout, what do you think? A better question is, how do you think about it? Do you picture yourself working out, ho hum, or do you think of yourself as a bodybuilder? Because whether you know it or not you are a BODYBUILDER! I would like to encourage all of you to get serious about your training and think of yourself as a bodybuilder. I know, so don't tell anyone that's what your thinking, but think it and be it. From your core, believe it!
It's the mental strength that separates a champion (and you are one) bodybuilder from the pack. You must possess the willpower necessary to push the body beyond where it wants to go. So no cheating on those reps, only your mind can convince the muscle not to cheat, we all know that it will if you let it. Remember this training is not a hobby like boating or rock climbing it's a way of life. Everything you do, from how much sleep you get to the foods you eat, is either helping you achieve your goals or getting in the way of them. Don't let anything get in the way of your health. Believe you can be disciplined and you will be. Believe in the positive when training and the outcome will be great. Don't waste your time and go at it half-ass, your better than that!
At all times keep your ultimate goal in your mind, but remember it's measured in small increments. Adding one more rep, adding 5 more pounds, increasing muscle mass while not gaining any body fat. All of these small goals add up to great achievements.
How much protein should you have every day? Not many know that you need 1 gram of protein for every pound of lean body mass. This is critical for those of us engaged in high-intensity resistance training . The increased amounts of protein are needed to support muscle growth. I know it's difficult to eat that much protein in a day but you can supplement with amino acids or whey protein. So when you have a salad for lunch add some turkey, chicken breast, tuna, well, you get it. Also eat protein at every meal, including breakfast. Get your complex carbs (oatmeal) for breakfast and have a slice or 2 of turkey bacon. You need the complex carbs for energy, but you also need that protein. The additional protein will keep you from that hungry feeling a lot longer than a heaping bowl of cereal.
It would be a good idea for all of you to find out what your lean body mass is so you can get the right mix of protein, carbs and fat in your daily eating regimen. For example I have 100 lbs of lean body mass, that means I need 100 grams a day of protein to maintain and build muscle. There is no way I can eat that much protein, so I have at least 1 whey protein shake a day. I use Optimum Nutrition Whey protein. Each scoop is 24 grams of protein with only 1gram of sugar.
Remember, proper exercise will NOT counteract bad eating habits and poor eating patterns. Get control of your eating and keep it. It's almost the 4th of July, do you really need that hot dog and potato salad??
Have a great workout!! Karen GET FIT...STAY FIT!!!
I had a very interesting visit with one of my gym buddies last week. This gal works out really hard on the cardio, could do more lifting and says she eats right. She is by no means overweight, but she is disturbed because she seems to be putting on a couple of pounds here and there. She was telling me about what she eats, which all sounds healthy until I asked her if she measures out her portions? Guess what she said, "no." No surprise to me.
I would encourage all of you to check the serving size on the labels when you shop. For example, the average serving size for cereal is 1/2 cup. Most people just pour a bowl full and be on their merry way. Whoa, that's way too much. When I make the suggestion to measure, most say, "oh, I don't have time for that!." Excuse me, don't have time, it takes maybe a half a second to measure out your portions. Why would you sabotage your work out? Also just the act of measuring will cause you to pause and think about what you're about to eat.
Remember, your palm is a great tool for measuring portions. That's the portion size for a chicken breast, a hamburger patty, etc. 10 grapes is the correct serving size, a medium apple or orange. There are about a zillion web sites out there for you to check nutritional info on everything you eat.
If you're eating all the right things, please remember, you need to eat the right amount. It's one more thing to keep track of, I know, but the benefits will far out weigh the "trouble" it takes to measure.
Eating the correct portions pays off, right Jeannie!!
How many of you have tried this lift? Just by what I've seen at the gym, not many. Those of you that have, did you hurt your back? I'm guessing the answer is yes. Even when I see a "personal trainer" showing their client this move, it's done with improper form. The knees are bent (slight bend is okay) the back is rounded all the way through the exercise.
Anyone that knows me knows that I'm obsessive about form. It's the key. Form in this lift is critical. One false move and your back is gone.
So let's talk about this lift. Feet shoulder width apart, legs straight. If you are just starting out with this lift, no more than 5 pounds on the straight bar of 5 pound dums. Bend at the waist, arms hanging down, back is straight. Reach down with the weight and feel the stretch in your hamstrings, KEEP THAT BACK FLAT!! Now, using your hamstrings, straighten up, arms coming back to the front of your quads.
Tips that will help, curl your toes, this will fire up your hamstrings, keep your head up, looking straight ahead. In other words when your bent at the waist you should be looking at yourself in the mirror.
This is the best exercise for your hamstrings. Your leg workout should consist of squats, lunges, leg curls, leg extensions (be careful if you have knee problems), step ups, and straight leg dead lifts. Again, until you have your form down, light weights. Practice makes perfect, so go for it. You will be amazed at how your hamstrings will look after you add this to your leg routine.
Need any help or have questions, you all know how to reach me. Have a great workout! Karen GET FIT...STAY FIT!!!
How many of you work out while your on vacation? My guess, not many. Why is that? Is it because you feel you're over training and need a break or is it a case of I'M ON VACATION!!!! I doubt many of you are over training, so why not use vacation time as a time to workout without looking at the clock, taking your time, and try a new method of training? Maybe swimming laps, use the machines in the gym on vacation instead of iron, or vice versa. Whatever it may be, do SOMETHING (preferably in the AM) physical.
Anyone that has taken a week or two off from training knows the pain of coming back to the gym. It just plain hurts! Is it really worth the week off, I don't think so. When I go on vacation the first thing I look for is a gym, I know I'm obsessed. But what better obsession than health, right? It drives my husband crazy, that's another story. Remember often, you're eating differently while your on vacation so you need to work out. Eating habits are always looser on vacation and they should be (now don't go overboard) so think of working out as counter-acting the eating you do.
It's amazing to me how much strength and stamina you loose just taking a week off. Recently I visited my grandchildren and did take 5 days off from training. When I got back to the gym I had to drop my weights my 3 - 5 lbs. Thank God for muscle memory, it only took a week to get back to my pre-vacation weights but that week was hell.
So, next time you go on vacation, look for a gym that will give you a limited membership or a guest pass. Maybe the resort you're staying at has a facility, check it out. It's fun!!!
Sorry it's been awhile, hopefully everyone has been working out, eating right, and doing their cardio!!! Hmmmm, I wonder, is it a case of when the cat's away, forget the workout? I would like you to think I'm always watching. Like my husband says, "when I want to cheat on my eating plan, I see your eyes looking at me." I must admit I like that, anything that will keep his eating in line.
How many of us have heard work your lower abs. The truth is your abdominal muscle is one long muscle, not two, upper and lower. What is meant by lower abs is the lower fibers, that famous little pooch just below your waist. It's the one we all have trouble with. You could do a million crunches and never hit those lower fibers. Here are some exercises that will help hit that problem area. First of all, as I've said many times, try to keep your abs pulled in all the time. It's a great isometric exercise that will cut down on all the other ab exercises you need to do. When you're weight training, doing your cardio, keep them pulled in.
When doing a standard crunch, raise your legs like you're sitting in a chair. The further your knees are the more it works the lower fibers. Try to get your knees parallel with your hips, a straight line is best, then crunch. Another key factor is when you're crunching don't let your abs pooch out, keep that navel to the spine. You're not working at flattening your abs if they are pooching out every time you crunch up.
Try your crunches on a decline step. Place 3 risers on one end and sit at that end of the bench. Carefully lower yourself, making sure your head is on the low end of the bench. Flatten your lower back to the bench and crunch, feet flat on the floor. Feel it hit those lower fibers??? Then as always, the resist-a-ball, the very best for the lower fibers. The ability to stretch that long abdominal muscle then contract, it works the entire muscle. You don't have to do very many before you feel it. That's the other thing with ab exercises, it's not quantity, it's quality that does the job.
Okay, have a great holiday weekend. Workout early in the day....it will set the tone for the entire day.
IF you're serious about your workouts then pass on the alcohol especially if your lifting weights. In addition to the wasted calories you're consuming with that drink, alcohol attacks your muscles slowing down the production of new muscle fibers. All muscles take a hit when you drink.
I know just one more thing you can't do.....what a shame, don't look to me for sympathy. Let's think about why you hire a personal trainer. The number one thing I hear is accountability. You're not hiring a trainer to be "nice" to you. You have had people be "nice" to you your whole non-training life. My mother used to say, "it's okay, honey, you're just big boned." Gee, thanks Mom, how about telling me the truth. That's what you want from a trainer. I'm not saying that a trainer should be mean but find someone that can walk that fine line. Someone that can push you just hard enough so that you can succeed and still reach a new level. Someone that you can "confess" your eating cheats to that will "nicely" tell you to stop and move on.
Once you've achieved your fitness goals, then a drink, a piece of chocolate, anything you consider a cheat, is just a blip on the radar, if it stops there. Remember, it's easy to slip into complacency with your fitness/eating routine. DON'T let that happen to you, please, you work too hard for that. I hate to say it but it's true, the older we get the harder we need to work at staying fit. It's not like when we were in our 20's (although I never had that luxury), we could skip a meal and be right back on track with our weight. Not anymore. Now if we skip one workout it's easy to skip a second one, and so on. Before you know it, you're back where you started or worse. So stick with it, the benefits far outweigh what you can't eat. Next time you toy with the idea of skipping, try this, put on your workout clothes, 9 times out of 10 that will get you in the mood.
I was watching a story on Friday's Good Morning America about the right bathing suit for your body type. The writer was from Glamor Magazine and the story was fine, actually is was more than fine, it was helpful. The right bathing suit for your body type is really important. No one wants to look bad on the beach or at the pool. The problem I have is what she said when the 3 overweight, out of shape, everyday women modeled their new suits. This moron said, "why go the gym, just buy one of these slimming suits, that's all you need." To say I saw red would be an understatement. I couldn't believe my ears! What an irresponsible statement.
I agree with the fact you have to accept your body, but come on!!! You do not have to accept being overweight and out of shape because what comes along with that...POOR HEALTH! If you don't know by now what lies ahead of you if you are even 10 pounds overweight then you've been living under a rock. First of all, the average person gains 3 - 5 pounds a year, so you're not going to stay just 10 pounds overweight. Try this, next time you go grocery shopping carry around a 10 pound bag of potatoes, how does that feel, probably not too bad it's only 10 pounds. The problem is that most overweight people are 20 - 30 pounds overweight, now try that, a 20 pound bag, how's your breathing, heart pounding a little harder, how are those legs, the knees, do I need to go on?
So my message, is accept your body, but then work on making it healthy. The reward will far outweigh any "joy" you get from that donut, candy bar, potato chip, etc. You will not only live a longer healthier life, but as a benefit you will look better too. So if you're not doing it for your look's sake do it for your health's sake, please. I have yet to hear from any of my client's that they would rather have their old bodies than their new firm, fit, healthy bodies. Right, Jeannie!
Ah, a new week is almost upon us and it's time to get real. Let's talk honestly about getting fit, okay. I have had a lot of interviews with potential clients and I keep getting the same requests.
1. "I'm afraid to lift weights, I don't want to get big muscles like a guy. " Girls, it's impossible for us to get big like the guys. We don't have the same hormones, remember? Besides, what's wrong with a bulging bicep, a great looking tricep, and well defined shoulders? All of that just makes us look better and remember, the more lean muscle mass the faster your metabolism is. So it's a win/win.
2. "If I train with you, can I spot reduce, I just need to loose the fat on my hips (abs, legs, you name it.) Sorry, but you cannot spot reduce or tone by just working one area of your body. Your body has a predetermined pattern for burning fat, one that you have no control over. The good news is that once you get serious about your eating habits, cardio, and weight training you will loose fat all over even those annoying areas.
3. "I want to lengthen, tone and sculpt my muscles." One of the things I learned through my certification is the length of your muscle is the length of your muscle, you're born that way. You cannot make it longer, furthermore you are not made of clay to be sculpted. What is being promised is a visual of long, sexy, toned, shapely muscles. The ONLY way your going to see those muscles is to get rid of excess body fat through better nutrition and exercise. And the only way to get that desirable shape to your muscle is when the fat disappears is through resistance training.
One last thing, muscle cannot turn into fat.....muscle can disappear under the fat, DON'T LET IT!!
So beware when looking for a workout program, any program that doesn't mention good nutrition and cardio along with weight training is just a gimmick. We all know that it takes hard work to get a hard body. I've always said that's why they call it a "workout."
Keep your eye on the prize and move forward. Have a great workout Karen GET FIT...STAY FIT
It's Sunday morning and how many of you are dreading working out tomorrow? If I had a nickel for how many times I've heard, "Oh no, I have to workout tomorrow", I could really retire!
Why not take a different approach and look at your hour of working out at "me time." It's a time when you can get away from the house and tune into your body. I am a firm believer in the mind/muscle connection. As you lift weights, focus on the muscle that is working, this will pool the blood to that muscle. Don't focus on what everyone else is doing, just you. Don't think about what you have to do on the way home, or later that day. Be as good to yourself as you are to everyone else. It's not being selfish to want to be healthy and feel good. Live in the moment and really get something out of it. I promise you will feel better not only physically but mentally and emotionally. YOU ARE WORTH IT!!!
So give yourself a gift that keeps on giving...a great workout. Look at it as an investment in the future, a long healthy future. Before long you will be looking forward to that hour and relishing the time spent.
Had enough chocolate yet? Okay, so maybe you ate too many chocolate eggs, don't fret. By the end of the day, if there's still candy left in the house, GET RID OF IT!! Have your husband take it to work or you take it to work and put it in the break room away from your desk, or just throw it away. Enough is enough. It's time to start over with a healthy eating plan and really get your body ready for summer. Protein, complex carbs, some healthy fat and you'll be on the road to feeling great and looking great.
I know it cliche, but start on Monday! Take the towels off the treadmill and use it. I won't kid you, it will be hard at first but one day leads to the next and before you know it the month is over and you have something to show for it. Those jeans aren't quite so tight! See you did it!!!
Uh-oh, it's almost time to shop for that swim suit.............be honest, we all dread it! No matter how fit you are, those dressing room mirrors should be in the carnival fun house. We all work so hard to achieve a shapely mid-section. What never ceases to amaze me is how many trainees think they have to do a thousand crunches, 30 minutes of abs, etc. Nothing could be further from the truth, try this.
BLAST THE LARGE MUSCLES!!! Crank out intense sets of barbell squats, let presses, leg extensions and leg curls, that will eat up the fat on your abs. Provided, of course, that you complement your lifting routine with intense cardio and, yes, PROPER NUTRITION. A word about intense cardio; increase intensity, decrease duration, instead spend the time attacking the major muscle groups, upper as well as lower body.
Fat in the stomach is stored as fuel. Get rid of it by exhausting the lower and upper body with weights, HEAVY weights. This will tear down those muscle fibers, and where will they get the energy to recuperate? Right, from the stored belly fat.
Hope this helps you achieve your goals. It's worth a try! Have a great workout Karen GET FIT...STAY FIT!!!
Here's something you can work on every minute of every day. No matter what you're doing, driving in the car, standing in line at the store, cooking or even sitting down watching TV. Always remember to engage your abs, naval to the spine. Suck 'em in, don't let them just hang there.
Not only will you be working them isometrically, you will be surprised how it improves your posture, thus making you look slimmer. A strong core makes for a stronger back which is really important for your physical health. I think we all forget how much we use our backs, lifting groceries, kids and just doing housework.
Everyone wants great looking shoulders especially when the weather is warm, the tanks and sleeveless tops come out of hiding.
Spin off of the shoulder press: Try using a lat pull down bar attachment. Stand next to the bar, so the bar is at your side, reach up grab with one hand (make sure you don't have too much weight on the stack). Pull down to shoulder level, engage abs, knees soft, pull the bar down to your side, exhaling, then return bar to shoulder level as you inhale, NO HIGHER.
Always remember to keep your hands where you can see them to prevent shoulder injuries during weightlifting. This means avoid behind-the-neck lat pullovers and military presses. When doing dumbbell presses, make sure your hands are within your peripheral vision. Before doing shoulder routines, warm them up first by performing the routines with very light weights.
Be careful, those are very small muscles, it doesn't take much! Have a favorite shoulder exercise? I'd love to hear about it!
"As long as I'm doing something, I'm getting adequate exercise." WRONG!!!
I see and hear this everyday at the gym. People think just because they are at the gym, leisurely riding the stationary bike or taking a stroll on the treadmill, that they are working out. They aren't. You put in all that time at the gym, you may as well get something out of it.
Going through the motions will never cut it. In order for exercise to have a training effect (stronger joints, healthier heart, fat loss, more energy, better sleep, lower cholesterol, etc.), it must be at a level that your body is not accustomed to. So, if you're pedaling the stationary bike with no programmed resistance you will accomplish nothing. Mere movement is not enough. There must be challenge to it.
A challenged body becomes healthier and more fit. An unchallenged body stays the same or gets worse!!!
You deserve more than that!!! So next time, go for it. Program some resistance, add some incline, make your trip to the gym worth it. You will be amazed at the changes you will see.
HOMEPAGE
