Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Tuesday, August 30, 2011
New training site!
Friends, I just wanted you to know that I am on the staff at traineo as well as the other stuff I do. I'll be a writer and consultant for them. My first book with them should be out soon, so stay tuned!
Friday, July 15, 2011
Interval Training
Interval training is one of the best ways to increase cardiovascular endurance and strength. Using intervals will increase your threshold of training. So, to get to the next level (or, to just kick your butt in record time), try adding some intervals to your cardio routine. The most basic interval would be walk-run intervals. If you are usually a walker, try adding a run intervals, either in time (start with 30 second bursts), or distance (One city block at a time). To start this kind of interval, try the program outlined at www.coolrunning.com . The C25K app is also available on Iphone and will guide you through the process.
There are other types of intervals, as well. Do you want to be a swimmer? Start by using the kick board and add a lap of swimming every third lap. Want to challenge yourself on the bike? Try sprint intervals or higher intensity intervals. www.motiontraxx.com has music for bike interval training led by great spinning instructors. Follow the music, and you'll do automatic intervals at set times. Are you a runner and want to increase your strength and time? Short sprint intervals challenge the muscles from a different angle. If you are not ready to sprint, try intervals of a slightly higher rate. A Garmin watch or similar will have times and distances built in so that you can see what your rate is in any given time (www.garmin.com), or use a metronome or metronome app to challenge your pace. For example, if you notice you normally run at a BPM of 160, add some intervals of 180. Start with just 30 second intervals blocked with 3 minutes of your regular speed, and then increase the time of the interval slowly.
There are other types of intervals, as well. Do you want to be a swimmer? Start by using the kick board and add a lap of swimming every third lap. Want to challenge yourself on the bike? Try sprint intervals or higher intensity intervals. www.motiontraxx.com has music for bike interval training led by great spinning instructors. Follow the music, and you'll do automatic intervals at set times. Are you a runner and want to increase your strength and time? Short sprint intervals challenge the muscles from a different angle. If you are not ready to sprint, try intervals of a slightly higher rate. A Garmin watch or similar will have times and distances built in so that you can see what your rate is in any given time (www.garmin.com), or use a metronome or metronome app to challenge your pace. For example, if you notice you normally run at a BPM of 160, add some intervals of 180. Start with just 30 second intervals blocked with 3 minutes of your regular speed, and then increase the time of the interval slowly.
Thursday, July 14, 2011
Creating a Circuit
To make the most of your time to work out, try a circuit. Circuit training is cardio and strength training all in one, much of it with very high intensity, to get the most out of your workout. Set up a circuit that includes a cardio station ( a jump rope or trampoline, or even a running in place spot), a strength station (with weights or body-weight station), and a core-inspired station (a mat, ball, or bosu). Rotate between the stations 3 times, spending 2 minutes on each. As you get stronger, add more circuits. Your initial circuit will be a 20-25 minute workout, and you can keep adding to it for more time and intensity. With a larger circuit, add a 20-30 second recovery period in between, and you'll end up with a 30-45 minute full body cardio wear-me-out workout.
Here is an example of a beginning circuit:
Warm up with a march or step touch sequence for 2 minutes.
1. Run in place 2 minutes
2. Use a hand weight. Squat down to put it on the floor, Stand up, squat back down lift the weight (straight back, head up) up, straighten the legs, pull the weight above your head. Repeat for 2 minutes.
3. Pull your arms down as you lift one knee at a time, pulling the abdominals in and exhaling on each rep. Continue with one knee for one minute, and then the other knee for one minute.
Walk around for 20-30 seconds and start the process again.
Do the circuit 3 times.
The final walk should bring the heart rate down. Follow a stretch or yoga routine for 2-5 minutes, and you're done.
That's for starters. The possibilities are endless. You won't get bored, you can design it yourself, and you'll get in tremendous shape. Like a circuit? Do it every other day for a full body workout, or just a couple of times a week for a change to your routine. The body likes to be challenged with something new, and will thank you by changing it's shape for the better. You may also find some new muscles that haven't been challenged before. Bonus!
Here is an example of a beginning circuit:
Warm up with a march or step touch sequence for 2 minutes.
1. Run in place 2 minutes
2. Use a hand weight. Squat down to put it on the floor, Stand up, squat back down lift the weight (straight back, head up) up, straighten the legs, pull the weight above your head. Repeat for 2 minutes.
3. Pull your arms down as you lift one knee at a time, pulling the abdominals in and exhaling on each rep. Continue with one knee for one minute, and then the other knee for one minute.
Walk around for 20-30 seconds and start the process again.
Do the circuit 3 times.
The final walk should bring the heart rate down. Follow a stretch or yoga routine for 2-5 minutes, and you're done.
That's for starters. The possibilities are endless. You won't get bored, you can design it yourself, and you'll get in tremendous shape. Like a circuit? Do it every other day for a full body workout, or just a couple of times a week for a change to your routine. The body likes to be challenged with something new, and will thank you by changing it's shape for the better. You may also find some new muscles that haven't been challenged before. Bonus!
Sunday, May 1, 2011
The Paradigm Shift to Weight Management
In our culture (American), it has occurred to me that people want to lose weight for the following "reasons:"
1. Anger, resentment, frustration at one's self.
2. A feeling of being out of control
3. For someone else (spouse, friend, job)
4. Because the person "has to" or will die
And using these reasons, the typical American person will find one or more of these so-called solutions to achieve smallness:
1. Punish one's self through starvation, over-restriction, stressing the body, over-exhaustion, or by taking something unnatural or dangerous.
2. By leaving it up to someone else to do it for that person
3. By coming up with a quick fix, leaving the conscious awareness of weight loss out of the equation.
As a personal trainer and weight management coach, I have seen all of this and until recently, I have taken personal responsibility for people that have suffered through all of the above reasons and have tried all of the solutions. The thing of it is that I have taken the responsibility for all of those who have failed. Gosh, I would say to my conscious self, I have tried everything with this person, and they are not succeeding! I've used all of my knowledge from all of my trainings and readings. And I can't fix this person!
Therein lies MY problem. It is not my job to FIX anyone. I will never enter a person's mind or spiritual world and make the leap of faith for them. I will never be able to physically connect that person's mind, body, and spirit. That part I can share with others, I can suggest to others, and I can counsel with others, but I can not do it for anyone else.
Here is the real solution.
The mind, body, and spirit are necessarily connected through a personal relationship with one's self and with God (or another name for the Creator of the person). The person must see that he or she is a miracle of God and is a precious commodity unto this earth. Only through self love, self worth, and self respect can one make the conscious, rational decision to make the extra weight go away. Then, the person is ready to do the work involved. Then, the person becomes conscious of what it takes in and what it expends out. Then, he or she is ready to ask a coach, a mentor, a peer to help without the ego getting in the way. Then, he or she can do the work without the excess of stress, anxiety, and anger.
1. Anger, resentment, frustration at one's self.
2. A feeling of being out of control
3. For someone else (spouse, friend, job)
4. Because the person "has to" or will die
And using these reasons, the typical American person will find one or more of these so-called solutions to achieve smallness:
1. Punish one's self through starvation, over-restriction, stressing the body, over-exhaustion, or by taking something unnatural or dangerous.
2. By leaving it up to someone else to do it for that person
3. By coming up with a quick fix, leaving the conscious awareness of weight loss out of the equation.
As a personal trainer and weight management coach, I have seen all of this and until recently, I have taken personal responsibility for people that have suffered through all of the above reasons and have tried all of the solutions. The thing of it is that I have taken the responsibility for all of those who have failed. Gosh, I would say to my conscious self, I have tried everything with this person, and they are not succeeding! I've used all of my knowledge from all of my trainings and readings. And I can't fix this person!
Therein lies MY problem. It is not my job to FIX anyone. I will never enter a person's mind or spiritual world and make the leap of faith for them. I will never be able to physically connect that person's mind, body, and spirit. That part I can share with others, I can suggest to others, and I can counsel with others, but I can not do it for anyone else.
Here is the real solution.
The mind, body, and spirit are necessarily connected through a personal relationship with one's self and with God (or another name for the Creator of the person). The person must see that he or she is a miracle of God and is a precious commodity unto this earth. Only through self love, self worth, and self respect can one make the conscious, rational decision to make the extra weight go away. Then, the person is ready to do the work involved. Then, the person becomes conscious of what it takes in and what it expends out. Then, he or she is ready to ask a coach, a mentor, a peer to help without the ego getting in the way. Then, he or she can do the work without the excess of stress, anxiety, and anger.
Friday, April 15, 2011
Going Sleeveless: Arms
Long, sleek, defined, toned. These are the arms we want, and we can get there. In fact, arm muscles are small, so they become defined rather easily with the right routine. Here we go.
1. Yoga and Pilates. Yes, the simple act of taking a mind-body class will instantly improve arm tone. Why? Isometrics (holding poses) creates tone and lift, and stability exercises increase strength. Finally, the posture and positioning in these classes make the arms appear longer and sleeker because the body is in alignment. Voila!
2. Boxing. Now, the boxing stance is quite opposite from yoga, so use these things in balance. The plyometric action of striking, even if it is in the air, forces the muscle to develop. Self defense classes are great for this, too.
3. Lift. Yes, lift weights or use a restistance band or pully to work the arms. The major groups: biceps, triceps, and deltoids.
http://www.acefitness.org/exerciselibrary/exercises.aspx?bodypart=2
4. Don't forget the cardio! If you have pretty arms that are covered with a layer of fat, well, those arms are hiding! Use cardio to remove fat from all areas, including the arms. Swimming does amazing things for the heart while toning all those little arm muscles, so there is a perfect double-duty exercise. If you are running or walking, keep the arms at 90 degrees and swing them with control. If you are biking, the isometric work of holding a low body posture also will work the arm muscles.
1. Yoga and Pilates. Yes, the simple act of taking a mind-body class will instantly improve arm tone. Why? Isometrics (holding poses) creates tone and lift, and stability exercises increase strength. Finally, the posture and positioning in these classes make the arms appear longer and sleeker because the body is in alignment. Voila!
2. Boxing. Now, the boxing stance is quite opposite from yoga, so use these things in balance. The plyometric action of striking, even if it is in the air, forces the muscle to develop. Self defense classes are great for this, too.
3. Lift. Yes, lift weights or use a restistance band or pully to work the arms. The major groups: biceps, triceps, and deltoids.
http://www.acefitness.org/exerciselibrary/exercises.aspx?bodypart=2
4. Don't forget the cardio! If you have pretty arms that are covered with a layer of fat, well, those arms are hiding! Use cardio to remove fat from all areas, including the arms. Swimming does amazing things for the heart while toning all those little arm muscles, so there is a perfect double-duty exercise. If you are running or walking, keep the arms at 90 degrees and swing them with control. If you are biking, the isometric work of holding a low body posture also will work the arm muscles.
Sunday, April 10, 2011
Nice Legs!
Ready for shorts weather? Let's get moving today for better results!
1. Checking in all day! Are you using your legs all day? When you sit or stand from a chair, do an extra squat without using the arm rest on your chair. When you walk from place to place, walk with purpose. Have a minute? Do walking lunges around your house for a few minutes. Do moving squats to get to another room or place in your house.
2. Cardio Cardio Cardio! Yes, it's true, leg-intensive cardio sculpts legs and burns that layer of fat over the top. Walking works more of the hamstring and glut muscles (back of the leg), but you have to walk like you mean it. Running uses more quadruceps (front of the leg) and burns more calories. Swimming uses hips and hip flexors. Biking is more quadruceps than hamstrings. All of these are beneficial, so don't limit yourself to one form of cardio.
3. Pilates. You know Pilates as a core workout, but the Pilates professional understands that the core is connected to all other parts, and the legs cannot work without core support. So, several parts of the series are hip exercises that work the muscles in a way that slims and lengthens muscles (think pretty hips).
4. Explode! Jumping rope, jumping on the trampoline, jumping movement in sports, sport training that uses plyometrics, and the new aqua plyo trainings give the muscles such a challenge that they burn a ton of calories and they develop for strength and endurance. Aqua Plyo training is jumping in coordinated exercise in a pool. Look in to this, especially if you are concerned over injuries or joint problems.
Questions? Find me here or on my FB page, http://www.facebook.com/pages/Carriefit/138324099558280
1. Checking in all day! Are you using your legs all day? When you sit or stand from a chair, do an extra squat without using the arm rest on your chair. When you walk from place to place, walk with purpose. Have a minute? Do walking lunges around your house for a few minutes. Do moving squats to get to another room or place in your house.
2. Cardio Cardio Cardio! Yes, it's true, leg-intensive cardio sculpts legs and burns that layer of fat over the top. Walking works more of the hamstring and glut muscles (back of the leg), but you have to walk like you mean it. Running uses more quadruceps (front of the leg) and burns more calories. Swimming uses hips and hip flexors. Biking is more quadruceps than hamstrings. All of these are beneficial, so don't limit yourself to one form of cardio.
3. Pilates. You know Pilates as a core workout, but the Pilates professional understands that the core is connected to all other parts, and the legs cannot work without core support. So, several parts of the series are hip exercises that work the muscles in a way that slims and lengthens muscles (think pretty hips).
4. Explode! Jumping rope, jumping on the trampoline, jumping movement in sports, sport training that uses plyometrics, and the new aqua plyo trainings give the muscles such a challenge that they burn a ton of calories and they develop for strength and endurance. Aqua Plyo training is jumping in coordinated exercise in a pool. Look in to this, especially if you are concerned over injuries or joint problems.
Questions? Find me here or on my FB page, http://www.facebook.com/pages/Carriefit/138324099558280
Tuesday, March 29, 2011
Core Focus
The first stage to a strong "core (central section of the body; abs and lower back)" is a new mental focus on this area, all day long. Once the muscle memory is learned, it will be a subconscious focus, but at first, the mind must interract with the abdominals with everything that the body does.
Start with a focus on breathing. A good, strong breath is deep into the lower abdominals, and then is pushed out by engaging the abdominals. Pilates and yoga are based on this philosophy, though they perform deep breathing in slightly different ways. In order to learn the basics of yoga or Pilates, the breathing comes first.
Then, any time you have a moment and can focus on the abdominal section, focus on pulling it in. Think of it like zipping up a tight pair of high waisted jeans, but make sure the lower back does not collapse and fall backward. In order to make the waist smaller, it must pull in from all angles.
Finally, in every motion, breathe out and pull the abdominals in. This is especially true in exercise and in lifting anything. The rectus abdominus is an unusual body part that can push out or pull in, depending on how the person allows this body part to be used. If the person pushes the abdominal wall out while lifting, then the muscles will grow outward and create bulk in the middle of the body. If the person pulls in on every movement, the muscles will grow inward and create the sleek and toned midsection that looks great and works well with the rest of the body.
Even with pretty, strong abs, they can hide under a layer of fat. Burn visceral fat with cardio exercise. Fight bloat with a low sodium diet and LOTS of water.
Start with a focus on breathing. A good, strong breath is deep into the lower abdominals, and then is pushed out by engaging the abdominals. Pilates and yoga are based on this philosophy, though they perform deep breathing in slightly different ways. In order to learn the basics of yoga or Pilates, the breathing comes first.
Then, any time you have a moment and can focus on the abdominal section, focus on pulling it in. Think of it like zipping up a tight pair of high waisted jeans, but make sure the lower back does not collapse and fall backward. In order to make the waist smaller, it must pull in from all angles.
Finally, in every motion, breathe out and pull the abdominals in. This is especially true in exercise and in lifting anything. The rectus abdominus is an unusual body part that can push out or pull in, depending on how the person allows this body part to be used. If the person pushes the abdominal wall out while lifting, then the muscles will grow outward and create bulk in the middle of the body. If the person pulls in on every movement, the muscles will grow inward and create the sleek and toned midsection that looks great and works well with the rest of the body.
Even with pretty, strong abs, they can hide under a layer of fat. Burn visceral fat with cardio exercise. Fight bloat with a low sodium diet and LOTS of water.
Monday, March 14, 2011
Work. Hard. Rest.
So there is a lot of information coming down the pike that has to do with Rest Based Exercise. It makes sense. See, we were designed to work for our livelihood. We were building houses, hunting food, and using elbow grease to clean up only a hundred years ago. Our bodies are still created this way and are designed to work hard and then rest up. It would make sense in the day to hammer until your arm gets tired, take a breather, and then start up again.
In rest based exercise, you perform hard, real-body exercises. Tough intervals of jumping, lifting, sprinting, etc. Things that would push you over the anaerobic (breathless state). You work until you can't, and then take a break until you can again. Think of how kids play. They run fast and then stop when they are tired. Your body was designed this way, and was designed to do amazing things this way.
Here is how it works in the exercise world. Use 20-40 minutes ONLY with a set of very difficult exercises. Perform each one to the best of your ability, going hard. Take a break when you need to for as long as you need to, and jump in there again. At the end of the allotted time, cool down and stretch. The time limit is because of the body's response to an overload of stress over a long period of time. If you try to do this kind of workout for longer than 40 minutes, the body will not respond as well and will begin release cortisol unopposed, which causes stress and inflammation.
Would you like to try this kind of workout? Curious if it will work for you? Want to be part of a loose study? Contact me if you are interested.
In rest based exercise, you perform hard, real-body exercises. Tough intervals of jumping, lifting, sprinting, etc. Things that would push you over the anaerobic (breathless state). You work until you can't, and then take a break until you can again. Think of how kids play. They run fast and then stop when they are tired. Your body was designed this way, and was designed to do amazing things this way.
Here is how it works in the exercise world. Use 20-40 minutes ONLY with a set of very difficult exercises. Perform each one to the best of your ability, going hard. Take a break when you need to for as long as you need to, and jump in there again. At the end of the allotted time, cool down and stretch. The time limit is because of the body's response to an overload of stress over a long period of time. If you try to do this kind of workout for longer than 40 minutes, the body will not respond as well and will begin release cortisol unopposed, which causes stress and inflammation.
Would you like to try this kind of workout? Curious if it will work for you? Want to be part of a loose study? Contact me if you are interested.
Saturday, January 8, 2011
Setting a Schedule
Once you start a fitness routine, the questions start to pop up: Am I doing all I can to maximize the results? First of all, you should know that spending hours and hours exercising is a complete waste of time, unless you are training for a major event like a marathon. The old way of losing fat and gaining muscle was long and strenuous, including "rest time" between events or sets. The new and more efficient way is to make a plan that works in a short amount of time.
The cardio MYTH: If you walk or run every day, you will lose the most weight in the least time. The "fat burning zone" is a less-than-optimal range that must be maintained for a long period of time to get the most effects.
The TRUTH: If you walk or run every day, your body will thank you with some weight loss, heart benefits, and an increase in metabolism through more mitochondria in the cell structure of the body. HOWEVER, the "fat burning zone" means that the percentage of calories burned at that zone are more fat cells than general calories. But in your body, a calorie is a calorie is a calorie. Burning more calories means burning more fat. Bottom line: work harder in a shorter period of time and you will burn more calories. Work yourself up a sweat. Increase your breathing. Work in difficult intervals. THIS is how the body burns more calories and increases stamina. Your body will continue to burn calories for a while after the workout, though the exact amount of time is not known. Hard work is really the key to a good cardio workout, and you don't have to do it for hours.
The weight lifting MYTH: Work one body part per day, 3 sets of heavy weights, and rest in between sets. Rest that body part for at least 24 hours after the workout.
The TRUTH: Working the muscles is a vital part to an exercise routine. The more muscle you have, the less fat you will have because muscle cells burn lots of calories. BUT, a workout that includes body-weight lifting, plyometrics, and resistance exercise in a way that keeps the body moving is the most efficient way to build muscle, keep the cardio up, and burn more calories. There are lots of programs out there based on the new truth, including Active II for Wii, P90X, Crossfit, and boot camp methods around the country.
The flexibility myth: If I stretch before and after my workout, that's enough flexibility and I'm good to go....if I remember to do it.
The TRUTH: Stretching before a workout is UNNECESSARY and could actually hurt your workout. Stretching after the workout is important, but a good exercise regimen includes a few minutes of flexibility exercise, Pilates, or yoga every week. Your joints and muscles will thank you for this.
How to work it all in: A good interval workout will include enough of everything to get you in great shape. Check for local classes in your area or purchase a program that lays it out for you. You can also alternate days of running or walking with muscle work. Just make sure to make a little time for flexibility, too. And, if a muscle group is sore, it is rebuilding. Do give it time to rebuild before stressing it again. This doesn't mean don't use the muscles, but do give them some time. The legs in particular need to be used when sore. Walk or run on sore legs to loosen them up and remember to do flexibility exercise.
I hope this helps put some things in perspective. Let me know if you have questions.
The cardio MYTH: If you walk or run every day, you will lose the most weight in the least time. The "fat burning zone" is a less-than-optimal range that must be maintained for a long period of time to get the most effects.
The TRUTH: If you walk or run every day, your body will thank you with some weight loss, heart benefits, and an increase in metabolism through more mitochondria in the cell structure of the body. HOWEVER, the "fat burning zone" means that the percentage of calories burned at that zone are more fat cells than general calories. But in your body, a calorie is a calorie is a calorie. Burning more calories means burning more fat. Bottom line: work harder in a shorter period of time and you will burn more calories. Work yourself up a sweat. Increase your breathing. Work in difficult intervals. THIS is how the body burns more calories and increases stamina. Your body will continue to burn calories for a while after the workout, though the exact amount of time is not known. Hard work is really the key to a good cardio workout, and you don't have to do it for hours.
The weight lifting MYTH: Work one body part per day, 3 sets of heavy weights, and rest in between sets. Rest that body part for at least 24 hours after the workout.
The TRUTH: Working the muscles is a vital part to an exercise routine. The more muscle you have, the less fat you will have because muscle cells burn lots of calories. BUT, a workout that includes body-weight lifting, plyometrics, and resistance exercise in a way that keeps the body moving is the most efficient way to build muscle, keep the cardio up, and burn more calories. There are lots of programs out there based on the new truth, including Active II for Wii, P90X, Crossfit, and boot camp methods around the country.
The flexibility myth: If I stretch before and after my workout, that's enough flexibility and I'm good to go....if I remember to do it.
The TRUTH: Stretching before a workout is UNNECESSARY and could actually hurt your workout. Stretching after the workout is important, but a good exercise regimen includes a few minutes of flexibility exercise, Pilates, or yoga every week. Your joints and muscles will thank you for this.
How to work it all in: A good interval workout will include enough of everything to get you in great shape. Check for local classes in your area or purchase a program that lays it out for you. You can also alternate days of running or walking with muscle work. Just make sure to make a little time for flexibility, too. And, if a muscle group is sore, it is rebuilding. Do give it time to rebuild before stressing it again. This doesn't mean don't use the muscles, but do give them some time. The legs in particular need to be used when sore. Walk or run on sore legs to loosen them up and remember to do flexibility exercise.
I hope this helps put some things in perspective. Let me know if you have questions.
Sunday, February 21, 2010
New informative sites
Go to www.clubnewmom.com if you are a new mother in need of a little advice...on anything, including the baby weight issue. ACE's new Get Fit site is designed with everyone in mind. All kinds of advice, information, and resources available. www.acefitness.org/getfit Have a great week. I have a plastic surgeon appointment this week and will give an update then.
Monday, April 27, 2009
Happy Music
Here's something to be happy about
www.motiontraxx.com
It's even BPM mixes for your workout. You can get the downloaded podcasts for free, and you are set for your next run or bike ride! Totally cool. The DJ even opens with statements about the time and average miles/calories expended during the mix. What a great idea. And FREE? LOVE IT.
www.motiontraxx.com
It's even BPM mixes for your workout. You can get the downloaded podcasts for free, and you are set for your next run or bike ride! Totally cool. The DJ even opens with statements about the time and average miles/calories expended during the mix. What a great idea. And FREE? LOVE IT.
Friday, April 17, 2009
New Video Available
My new DVD is now available for purchase for $15. It is designed for prenatal and postpartum women, but can be used by any beginning exerciser.
www.createspace.com/263912
www.createspace.com/263912
Sunday, February 22, 2009
Pregnant and Exercising
Pregnant and Exercising?
If you are pregnant and you are in a fitness routine, modern science usually says you can keep up your routine within reason. If you have never exercised before, please consult a physician before starting any exercise routine.
There are many reasons to exercise while pregnant. Doctors agree that you need to keep your weight gain to a healthy number, and exercising women tend to gain little body fat during pregnancy. Gaining too much fat during pregnancy can cause extra stress after the baby is born. And she will be too busy tending to a new baby to lose weight right away. Besides that, a breast-feeding woman needs to keep her nutrition level high for the sake of the baby. All in all, not gaining too much is important. Check this approximate calculator to help you find an average for you. http://www.babycenter.com/pregnancy-weight-gain-estimator
Many doctors discourage running on hard paved surfaces, and some recommend no high impact at all. Many pregnant women find high impact uncomfortable. Actually, riding a stationary bike can be a good alternative for a while, swimming can be very comfortable for the extra tummy weight, and walking is always an option. Please remember that the baby needs oxygen, so you should never feel breathless or reach the anaerobic threshold while pregnant.
If you are a mind-body exerciser, make sure that you are doing a routine appropriate for pregnant women. There are many DVD’s on the market specifically for pregnant women. Denise Austin has one available on amazon.com. Plank position causes strain on the already stressed ligaments in the abdomen. This can cause extra tearing of the rectus abdominus, leading to diastasis recti (see my previous article on diastasis recti, as well as the community thread on the subject), so entering your average Pilates or yoga class is not recommended.
Weight lifters, the body does benefit from lifting weights. We want your body to be strong for delivery and for taking care of this baby. Again, we don’t want to stress the ligaments in the center of the body and we never want to hold our breath. So keep those things in mind as you lift. To play it safe, limit your standing weight-lifting exercises. If you feel dizzy, sit down right away. Walking lunges or split squats also cause extra strain to the ligaments around the pelvis. This area is mobile and stretching to make way for baby, so my recommendation is to stabilize this area during exercise rather than risk overstretching the ligaments here.
In general, the body is undergoing many hormonal changes that allow the body to stretch out to carry and deliver this baby. Therefore, we need to take extra caution with anything that will permanently strain ligaments and tendons. This can cause an injury that will make your pregnancy very difficult. After exercise, or even some time during an average day, sit down and do some easy static stretches like the V-sit. Make sure to take deep breaths and ease into each stress without strain or overstress. The sore back needs some easy cat stretches and rounded back stretches to ease some of its pain.
Always consult a physician before starting any exercise routine, and consult a certified personal trainer (www.acefitness.org for one near you) if you have any questions.
Carrie Harper
ACE Certified Personal Trainer
ACE Certified Weight Management Consultant
www.carriefit.com
Peertrainer Team: Carriefit
If you are pregnant and you are in a fitness routine, modern science usually says you can keep up your routine within reason. If you have never exercised before, please consult a physician before starting any exercise routine.
There are many reasons to exercise while pregnant. Doctors agree that you need to keep your weight gain to a healthy number, and exercising women tend to gain little body fat during pregnancy. Gaining too much fat during pregnancy can cause extra stress after the baby is born. And she will be too busy tending to a new baby to lose weight right away. Besides that, a breast-feeding woman needs to keep her nutrition level high for the sake of the baby. All in all, not gaining too much is important. Check this approximate calculator to help you find an average for you. http://www.babycenter.com/pregnancy-weight-gain-estimator
Many doctors discourage running on hard paved surfaces, and some recommend no high impact at all. Many pregnant women find high impact uncomfortable. Actually, riding a stationary bike can be a good alternative for a while, swimming can be very comfortable for the extra tummy weight, and walking is always an option. Please remember that the baby needs oxygen, so you should never feel breathless or reach the anaerobic threshold while pregnant.
If you are a mind-body exerciser, make sure that you are doing a routine appropriate for pregnant women. There are many DVD’s on the market specifically for pregnant women. Denise Austin has one available on amazon.com. Plank position causes strain on the already stressed ligaments in the abdomen. This can cause extra tearing of the rectus abdominus, leading to diastasis recti (see my previous article on diastasis recti, as well as the community thread on the subject), so entering your average Pilates or yoga class is not recommended.
Weight lifters, the body does benefit from lifting weights. We want your body to be strong for delivery and for taking care of this baby. Again, we don’t want to stress the ligaments in the center of the body and we never want to hold our breath. So keep those things in mind as you lift. To play it safe, limit your standing weight-lifting exercises. If you feel dizzy, sit down right away. Walking lunges or split squats also cause extra strain to the ligaments around the pelvis. This area is mobile and stretching to make way for baby, so my recommendation is to stabilize this area during exercise rather than risk overstretching the ligaments here.
In general, the body is undergoing many hormonal changes that allow the body to stretch out to carry and deliver this baby. Therefore, we need to take extra caution with anything that will permanently strain ligaments and tendons. This can cause an injury that will make your pregnancy very difficult. After exercise, or even some time during an average day, sit down and do some easy static stretches like the V-sit. Make sure to take deep breaths and ease into each stress without strain or overstress. The sore back needs some easy cat stretches and rounded back stretches to ease some of its pain.
Always consult a physician before starting any exercise routine, and consult a certified personal trainer (www.acefitness.org for one near you) if you have any questions.
Carrie Harper
ACE Certified Personal Trainer
ACE Certified Weight Management Consultant
www.carriefit.com
Peertrainer Team: Carriefit
Monday, December 29, 2008
New You in 2009!
Change Your Health in 2009
“Starting this New Year, I’m gonna…” fill in the blank: lose weight, exercise more, quit a bad habit, stop eating sugar, etc. The unfortunate thing is that we usually make unrealistic, quick-set goals. As soon as they start to fail, the ego tells us to just forget it., and we go back to bad habits.
This year, let’s start off with a better plan. I will list for you today the things that most people need to do to lead a healthier life, lose weight, feel better, fend off disease, live with less stress, be more productive, and even sleep better. So, if any of the above things are the end goal, please find the things on this list below that you are not doing yet. Then, take out your calendar. Spend twenty-one days on each habit. It takes about twenty-one days for the body to start adjusting to a new habit. Do one at a time. If you slip up for a little bit, forgive yourself and keep moving forward. A slip up here and there will happen, and it should not mean the end of the road for your new healthy you.
Quit smoking. This is the number one thing on the list because you simply will not be healthy if you smoke. Period. Get a quit-smoking package from the doctor or your drug store, or see a hypnotist. Do what you need to do to make this a priority for your life and the life of those of us around you.
Move every day. If you do not move at all, start small. Start wearing a pedometer and start logging your steps per day. Make your goal 10,000 steps by building 500-1000 steps per day. When the end of the day gets here and you only have 8,000, take a walk. When you are ready to move forward, start power walking, jogging, or taking a class every day. Then, start doing some kind of weight-bearing exercise. There is a ton of information online and in DVD stores. Your local fitness club has classes and trainers to help you find something that suits you. Exercise IS fun, if you find your nitch. www.acefitness.org , http://www.youtube.com/user/ACEfitness?ob=1
Go to the store. This seems simple enough, but many people eat out so much that they miss the weekly shopping trip to get necessities for cooking and eating healthy. The perimeter of the grocery store is the most healthy section: fresh produce, fresh poultry, seafood, frozen vegetables, and the deli are great places to start. Search the middle for beans and whole grains. Don’t know where to start? http://www.simple-healthy-recipes.com/ Start simple!
Eat breakfast every day. Those who eat within the first two hours of waking in the morning consume fewer calories throughout the day. There have been numerous studies on this. Nutritionists say the body is still in sleep mode until food awakens the organs. Then, they work more efficiently and burn many more calories. The latest studies show the big morning eaters (600 kcal of food in the morning), weigh less than those who do not eat in the morning. What’s a good breakfast? A balance of protein and complex carbohydrates. For example, try a scrambled egg and a slice of whole grain toast with smart balance butter or natural peanut butter.
Prepare your own lunch and dinner. If you work or are away during the day, this takes some early preparation. This means preparing a lunch while you make your breakfast in the morning, or even fix it the night before. A simple sandwich, fruit, yogurt, and a handful of nuts should do. Come home starving? Become friends with a slow cooker or a quick-cooking apparatus like the George Foreman grill. A good dinner consists of a lean protein the size or your palm, preferably grilled or baked with olive oil, and a ton of vegetables, steamed, sautéed, or microwaved.
Plan snacks. Everyone has their low point in the day. Some of us are starving halfway through the morning, and some of us need something in the mid afternoon. Some of us even need both. This is fine, just prepare for it. Bring with you nuts and dried fruit, or snack bars. Products by All Bran, TLC, Fiber One, and Pria by Power Bar are all excellent. A good snack is 110-180 calories.
Drink water all day. Walk around with a steel water bottle or a thick-plastic bottle (recycle numbers 2, 4, or 5) and refill it all day.
Quit sodas. Drinking full-calorie sodas add hundreds or even thousands of calories per day. Diet sodas are loaded with chemicals. Some studies show that diet drink consumers eat more sugary snacks through the day than non-soda drinkers. If you are on full-calorie sodas, start mixing them with diet sodas. Eventually, you will be on diet sodas. Then, drink fewer diet drinks. Try fresh-brewed teas and lots of water. It does take some time, but you can get rid of sodas all together.
Balance the caffeine. Caffeine has health benefits. Some coffee in the morning, or midday tea is healthy. But if you find yourself drinking coffee all day, try alternating between coffee and water. You will find you don’t need so much coffee afterall. Have a cutoff time. Drinking caffeine too late in the day means less sleep at night.
Balance your alcohol intake. Alcohol also has health benefits. If you find yourself having more than 1 drink per day as a female, or 2 drinks per day as a male, then cut yourself back. If cutting back is difficult, please seek a professional’s help.
Work out the schedule. As you start making all these changes, a daily schedule should emerge. There are times to exercise, times to eat, and times to sleep. Try to stick with your schedule every day. Consistency is key. Rest is key.
Log it in! If you are not a member yet, join the team at www.peertrainer.com . Log in your goals and what you are doing for your health every day. Find a group or team that you feel likeness to. Studies prove that loggers stick to their goals! Check out this free meal and calorie planner, too. http://hp2010.nhlbihin.net/menuplanner/menu.cgi
There are professionals to help with any or all of these goals. Seek out nutritionists, sleep professionals, and personal trainers for extra help.
Let’s make 2009 the year to feel fantastic!
Carrie Harper
ACE Certified Personal Trainer
ACE Certified Weight Management Consultant
www.carriefit.com
“Starting this New Year, I’m gonna…” fill in the blank: lose weight, exercise more, quit a bad habit, stop eating sugar, etc. The unfortunate thing is that we usually make unrealistic, quick-set goals. As soon as they start to fail, the ego tells us to just forget it., and we go back to bad habits.
This year, let’s start off with a better plan. I will list for you today the things that most people need to do to lead a healthier life, lose weight, feel better, fend off disease, live with less stress, be more productive, and even sleep better. So, if any of the above things are the end goal, please find the things on this list below that you are not doing yet. Then, take out your calendar. Spend twenty-one days on each habit. It takes about twenty-one days for the body to start adjusting to a new habit. Do one at a time. If you slip up for a little bit, forgive yourself and keep moving forward. A slip up here and there will happen, and it should not mean the end of the road for your new healthy you.
Quit smoking. This is the number one thing on the list because you simply will not be healthy if you smoke. Period. Get a quit-smoking package from the doctor or your drug store, or see a hypnotist. Do what you need to do to make this a priority for your life and the life of those of us around you.
Move every day. If you do not move at all, start small. Start wearing a pedometer and start logging your steps per day. Make your goal 10,000 steps by building 500-1000 steps per day. When the end of the day gets here and you only have 8,000, take a walk. When you are ready to move forward, start power walking, jogging, or taking a class every day. Then, start doing some kind of weight-bearing exercise. There is a ton of information online and in DVD stores. Your local fitness club has classes and trainers to help you find something that suits you. Exercise IS fun, if you find your nitch. www.acefitness.org , http://www.youtube.com/user/ACEfitness?ob=1
Go to the store. This seems simple enough, but many people eat out so much that they miss the weekly shopping trip to get necessities for cooking and eating healthy. The perimeter of the grocery store is the most healthy section: fresh produce, fresh poultry, seafood, frozen vegetables, and the deli are great places to start. Search the middle for beans and whole grains. Don’t know where to start? http://www.simple-healthy-recipes.com/ Start simple!
Eat breakfast every day. Those who eat within the first two hours of waking in the morning consume fewer calories throughout the day. There have been numerous studies on this. Nutritionists say the body is still in sleep mode until food awakens the organs. Then, they work more efficiently and burn many more calories. The latest studies show the big morning eaters (600 kcal of food in the morning), weigh less than those who do not eat in the morning. What’s a good breakfast? A balance of protein and complex carbohydrates. For example, try a scrambled egg and a slice of whole grain toast with smart balance butter or natural peanut butter.
Prepare your own lunch and dinner. If you work or are away during the day, this takes some early preparation. This means preparing a lunch while you make your breakfast in the morning, or even fix it the night before. A simple sandwich, fruit, yogurt, and a handful of nuts should do. Come home starving? Become friends with a slow cooker or a quick-cooking apparatus like the George Foreman grill. A good dinner consists of a lean protein the size or your palm, preferably grilled or baked with olive oil, and a ton of vegetables, steamed, sautéed, or microwaved.
Plan snacks. Everyone has their low point in the day. Some of us are starving halfway through the morning, and some of us need something in the mid afternoon. Some of us even need both. This is fine, just prepare for it. Bring with you nuts and dried fruit, or snack bars. Products by All Bran, TLC, Fiber One, and Pria by Power Bar are all excellent. A good snack is 110-180 calories.
Drink water all day. Walk around with a steel water bottle or a thick-plastic bottle (recycle numbers 2, 4, or 5) and refill it all day.
Quit sodas. Drinking full-calorie sodas add hundreds or even thousands of calories per day. Diet sodas are loaded with chemicals. Some studies show that diet drink consumers eat more sugary snacks through the day than non-soda drinkers. If you are on full-calorie sodas, start mixing them with diet sodas. Eventually, you will be on diet sodas. Then, drink fewer diet drinks. Try fresh-brewed teas and lots of water. It does take some time, but you can get rid of sodas all together.
Balance the caffeine. Caffeine has health benefits. Some coffee in the morning, or midday tea is healthy. But if you find yourself drinking coffee all day, try alternating between coffee and water. You will find you don’t need so much coffee afterall. Have a cutoff time. Drinking caffeine too late in the day means less sleep at night.
Balance your alcohol intake. Alcohol also has health benefits. If you find yourself having more than 1 drink per day as a female, or 2 drinks per day as a male, then cut yourself back. If cutting back is difficult, please seek a professional’s help.
Work out the schedule. As you start making all these changes, a daily schedule should emerge. There are times to exercise, times to eat, and times to sleep. Try to stick with your schedule every day. Consistency is key. Rest is key.
Log it in! If you are not a member yet, join the team at www.peertrainer.com . Log in your goals and what you are doing for your health every day. Find a group or team that you feel likeness to. Studies prove that loggers stick to their goals! Check out this free meal and calorie planner, too. http://hp2010.nhlbihin.net/menuplanner/menu.cgi
There are professionals to help with any or all of these goals. Seek out nutritionists, sleep professionals, and personal trainers for extra help.
Let’s make 2009 the year to feel fantastic!
Carrie Harper
ACE Certified Personal Trainer
ACE Certified Weight Management Consultant
www.carriefit.com
Tuesday, October 14, 2008
Healing power
To add fuel to the fire, the eternal fire that fitness enthusiests burn at all hours, ACE's latest publication says there is definitive evidence, ladies and gentlemen, that moderate exercise can do more for diabetes than the drugs can. Yes, whether it is the weight loss itself or just the moderate exercise (we're talking a few minutes of walking per day, people!), the actual disease can be reduced or CURED through exercise and eating right.
Ha!
Now ask you insurance company why your gym membership and trainer fees aren't covered. It's gotta be cheaper than the drugs...and without all the side effects. Plus, you'll feel and look darned good doing it.
Long Live Long Life.
Ha!
Now ask you insurance company why your gym membership and trainer fees aren't covered. It's gotta be cheaper than the drugs...and without all the side effects. Plus, you'll feel and look darned good doing it.
Long Live Long Life.
Sunday, August 24, 2008
Back in the Saddle Again
This is the other time of year everyone starts up on their fitness routine or revives an old one. Of course, January would be the other time. For this new school year and new you, start thinking about where you want to see yourself in 5 years...1 year...by June...by Christmas. If you start writing these things down, you can start checking off your fitness goals.
So, if you are new to me or you are just getting started, make sure you review where I have been so far and then check out my new poll at the bottom. I look forward to hearing from you.
So, if you are new to me or you are just getting started, make sure you review where I have been so far and then check out my new poll at the bottom. I look forward to hearing from you.
Tuesday, August 12, 2008
Olympiatic!
Are you getting into the craze of the Olympics? Time to unleash your inner Olympian and get out there. I am inspired by the grace and balance of our gymnasts, the power of the swimmers, and the bravery of the polo team (seriously!). Now, to translate to your life, take a look at the olympians at www.nbcolympics.com , or check out how they workout at http://www.womenshealthmag.com/fitness/olympic-athlete-workouts . You can even find out what they are listening to.
Speaking of inner-athlete music, I happened upon some FREE workout music that can definitely get you moving on itunes! Look up the podcasts for Exercise-World Fitness. There, you will find a huge selection of music from yoga to cardio. Fantastic!
Speaking of inner-athlete music, I happened upon some FREE workout music that can definitely get you moving on itunes! Look up the podcasts for Exercise-World Fitness. There, you will find a huge selection of music from yoga to cardio. Fantastic!
Monday, August 4, 2008
Next Step: Scheduling
So after you know where you want to go and when, let's talk day-to-day schedule. Most people live on a general schedule: when you wake, work, etc. Well, most people find that living on a daily schedule helps coordinate all things in life. For instance, what is the grocery shopping day? When do you do your regular hair appointments or other appointments? Do you have a scheduling software program or do you do a pen-to-paper style? Either is fine (check out www.plaxo.com for a free scheduling software). Pencil in your regular work, wake, play, etc. Schedule. Then, pencil in when you normally eat. And try to stick to it. Then, pencil in your workouts. Include what you plan to do, where, and how long. Get someone to make you accountable to this new schedule (a workout buddy, spouse, or peertrainer buddy), and start living on this schedule. Welcome to the end of the "I don't have time" lame excuse. No More!
Some people have to use several schedules, especially shift workers. That will take more planning, but it's worth it, and technology can definitely help.
Some people have to use several schedules, especially shift workers. That will take more planning, but it's worth it, and technology can definitely help.
Thursday, July 24, 2008
new article
I have a new article on peertrainer about heart rate calculations and exercise. Check it out!
http://www.peertrainer.com/fitness/working_hard_or_hardly_working.aspx
http://www.peertrainer.com/fitness/working_hard_or_hardly_working.aspx
Tuesday, July 22, 2008
Next Step: Goal Setting
So, if you've been to the doctor and you know your body, it's time to take a good, hard look at where you are now and where you are going. First, look at the big picture. Sometimes, the words can be a little vague. "I want to feel healthy" "I want to reduce stress" or "I want to lose weight" are all abstract ideas. So, start with the abstract and move on from there. Let's look 5 years from now. Where do you see yourself? A new job? A new feeling? What about the little things that you want to make easier? Run up a flight of steps without stopping? Play with your kids on the playground? Do you want to find your true inner self? There are so many connections between our personal life, spiritual life, career life, and our health.
OK, so you see yourself in 5 years. Now, how are we going to get there? Baby Steps, like in the movie "What About Bob." Take the first baby step. Where do you need to start? Is the problem eating? Exercise? Both? For most people, it is both. For most people, finding little fixes in those two departments works wonders for the whole picture.
SO, if that's the case, Step 1: throw stuff out. Go through your kitchen and find anything that you KNOW does not belong in your body (don't use the kids as an excuse). If it does not have nutritional value, it's gone. Of Course, dump the food in the garbage disposal and then put the packaging in the recycling bin.
Step 2: where are you going to workout and how? If you know that you are not going to workout without going to the gym, then it is time to join. If you know your time to exercise is 5 AM running/walking the dog, then set your alarm, my friend, and don't look back. Home exerciser? Time to check out the plethora of DVD's available at amazon.com (or createspace.com), Target, or any local sports store. Get workout clothes and shoes.
Step 3: schedule. Schedule your exercise within your day. AND, start noticing when your body requires food and schedule your meals and snacks around that.
So, you have a schedule, you have perused your farmer's market, and you know where you are going to start your exercise. How do you know where you will be and what you should expect? The norm is 2-3 pounds of weight loss per week. This is a roundabout and depends on many factors. Use it as a round number and set a weight goal for 2 months from now, if weight loss is the issue. If stress or general health are the issue, find a place you want to be at in 2 months. Can you make a little headway on your cholesterol? What about sleep? Do you want to be able to sleep for a solid 6 hours in 2 months? This is possible!
NOW, after you set that long term goal and that 8 week goal, make it to the 8th week and then start setting more goals. It gets easier. You will find that with a goal and a lot of self-motivation, you can get up early, make it to the gym, or eat that spinach salad instead of the TBone steak. You just have to remind yourself. A lot. And you have to be realistic with yourself. If you slip up, just get right back on that horse! A tiny slip up, you will find, really won't hurt that much in the end. It's the snowball effect that hurts. So, you just have to let it go and don't be so hard on yourself. Remember, if you don't allow yourself a piece of cake today, you might eat the whole cake tomorrow.
Finally, remember in kindergarten when you got a gold sticker for meeting a goal? We are all still that kid. We need a little external motivation. So, if you meet that goal, give yourself a gold star. What's a gold star? A spa day? A pair of shoes you have been eyeing? The clothes might be a necessity and a nice bonus. Tickets to the Astros game?
Keep a journal and hold yourself accountable. If you can't be accountable to yourself, be accountable to a workout buddy or a peertrainer group (www.peertrainer.com). It takes 3 solid weeks to make a new habit, and then you will find it's harder to live without your new healthy lifestyle. So, give it 3 weeks and then make it to your 8 week goal. Surprise yourself. Anything's possible.
OK, so you see yourself in 5 years. Now, how are we going to get there? Baby Steps, like in the movie "What About Bob." Take the first baby step. Where do you need to start? Is the problem eating? Exercise? Both? For most people, it is both. For most people, finding little fixes in those two departments works wonders for the whole picture.
SO, if that's the case, Step 1: throw stuff out. Go through your kitchen and find anything that you KNOW does not belong in your body (don't use the kids as an excuse). If it does not have nutritional value, it's gone. Of Course, dump the food in the garbage disposal and then put the packaging in the recycling bin.
Step 2: where are you going to workout and how? If you know that you are not going to workout without going to the gym, then it is time to join. If you know your time to exercise is 5 AM running/walking the dog, then set your alarm, my friend, and don't look back. Home exerciser? Time to check out the plethora of DVD's available at amazon.com (or createspace.com), Target, or any local sports store. Get workout clothes and shoes.
Step 3: schedule. Schedule your exercise within your day. AND, start noticing when your body requires food and schedule your meals and snacks around that.
So, you have a schedule, you have perused your farmer's market, and you know where you are going to start your exercise. How do you know where you will be and what you should expect? The norm is 2-3 pounds of weight loss per week. This is a roundabout and depends on many factors. Use it as a round number and set a weight goal for 2 months from now, if weight loss is the issue. If stress or general health are the issue, find a place you want to be at in 2 months. Can you make a little headway on your cholesterol? What about sleep? Do you want to be able to sleep for a solid 6 hours in 2 months? This is possible!
NOW, after you set that long term goal and that 8 week goal, make it to the 8th week and then start setting more goals. It gets easier. You will find that with a goal and a lot of self-motivation, you can get up early, make it to the gym, or eat that spinach salad instead of the TBone steak. You just have to remind yourself. A lot. And you have to be realistic with yourself. If you slip up, just get right back on that horse! A tiny slip up, you will find, really won't hurt that much in the end. It's the snowball effect that hurts. So, you just have to let it go and don't be so hard on yourself. Remember, if you don't allow yourself a piece of cake today, you might eat the whole cake tomorrow.
Finally, remember in kindergarten when you got a gold sticker for meeting a goal? We are all still that kid. We need a little external motivation. So, if you meet that goal, give yourself a gold star. What's a gold star? A spa day? A pair of shoes you have been eyeing? The clothes might be a necessity and a nice bonus. Tickets to the Astros game?
Keep a journal and hold yourself accountable. If you can't be accountable to yourself, be accountable to a workout buddy or a peertrainer group (www.peertrainer.com). It takes 3 solid weeks to make a new habit, and then you will find it's harder to live without your new healthy lifestyle. So, give it 3 weeks and then make it to your 8 week goal. Surprise yourself. Anything's possible.
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