One thing that I do with all my clients is set goals. Focusing on specific actions in order to reach that goal whether it be losing a few pounds or completing a 10K. I wanted to share with you the approach that we use at Whole Body Fitness.
One proven way to set effective goals is using the SMART goal method. This method gives me the ability to turn my clients ideas into reality.
SPECIFIC: The goals must specifically state what is to be accomplished. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to improve your fitness level, set a specific goal such as being able to walk on the treadmill for 20 minutes at a time.
MEASURABLE: The goals must be measureable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your percent body fat and body weight, but also monitor how your pants fit.
ATTAINABLE: The goals must be attainable—not too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to a perception of failure. I always try and focus first on the long term goal and then go backwards from there setting mini goals to get us there.
RELEVANT: The goals must be relevant or pertinent to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints would not be the best approach
TIME-BOUND: The goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track.
Stay tuned this week for more of my secrets on how you can reach your goals!
Tuesday, May 25, 2010
Tuesday, May 18, 2010
Periodized Training and Why It Is Important
You have the best intentions regarding your workout, but find that your motivation has been sapped. Lately, no matter how hard or how often you work out, you just can’t seem to progress any further. You’re stuck on a plateau. It turns out that the exercise you’ve been doing has worked so well that your body has adapted to it. You need to “shock” or “surprise” your body a bit. You need to give it a new challenge periodically if you’re going to continue to make gains.
That goes for both strength and cardiovascular training. “Periodizing” your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or “periods” to keep your body working harder, while still giving it adequate rest.
For example, you can alter your strength-training program by adjusting the following variables:
• The number of repetitions per set, or the number of sets of each exercise
• The amount of resistance used
• The rest period between sets, exercises or training sessions
• The order of the exercises, or the types of exercises
• The speed at which you complete each exercise
• There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports. The most commonly used program is one that will move you from low resistance and a high number of repetitions to high resistance and a lower number of repetitions.
• Such a program will allow your muscles to strengthen gradually and is appropriate for anyone interested in general fitness.
Research Shows Better Results
A frequently cited study conducted at the Human Performance Laboratory at Ball State University has shown that a periodized strength-training program can produce better results than a non-periodized program. The purpose of the study, which was published in the journal Medicine & Science in Sports & Exercise in 2001, was to determine the long-term training adaptations associated with low-volume, circuit-type training vs. periodized, high-volume resistance training in women (volume = total amount of weight lifted during each session).
The 34 women in the study were divided into those two groups, along with a non-exercising control group. Group 1 performed one set of eight to 12 repetitions to muscle failure three days per week for 12 weeks. Group 2 performed two to four sets of three to 15 repetitions, with periodized volume and intensity, four days per week during the 12- week period.
As the chart shows, the periodized group showed more substantial gains in lean muscle, greater reductions in body fat and more substantial strength gains than the non-periodized group after 12 weeks.
Periodizing Your Cardiovascular Workout
You should also periodize your cardiovascular training for the same reasons—to further challenge your body while still allowing for adequate recovery time. If, for example, you’re a recreational runner, running for fitness, fun and the occasional short race, you’ll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.
What you don’t want to do is complete the same run every time. If you run too easily, and don’t push yourself, you won’t progress. And chances are you’ll get bored. Conversely, too much speed or high-intensity training will lead to injury or burnout, and most likely, disappointing race results.
If you are serious about improving your time in a 10K or completing a half marathon or even a full marathon, you’ll need a periodized program geared to each type of race. Many such programs are available from local running clubs, in running books and magazines, from some health clubs, as well as on running websites.
Specially designed periodized training programs are also available for cycling and many other sports. Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals.
Your in Health & Wellness
Tammie
That goes for both strength and cardiovascular training. “Periodizing” your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or “periods” to keep your body working harder, while still giving it adequate rest.
For example, you can alter your strength-training program by adjusting the following variables:
• The number of repetitions per set, or the number of sets of each exercise
• The amount of resistance used
• The rest period between sets, exercises or training sessions
• The order of the exercises, or the types of exercises
• The speed at which you complete each exercise
• There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports. The most commonly used program is one that will move you from low resistance and a high number of repetitions to high resistance and a lower number of repetitions.
• Such a program will allow your muscles to strengthen gradually and is appropriate for anyone interested in general fitness.
Research Shows Better Results
A frequently cited study conducted at the Human Performance Laboratory at Ball State University has shown that a periodized strength-training program can produce better results than a non-periodized program. The purpose of the study, which was published in the journal Medicine & Science in Sports & Exercise in 2001, was to determine the long-term training adaptations associated with low-volume, circuit-type training vs. periodized, high-volume resistance training in women (volume = total amount of weight lifted during each session).
The 34 women in the study were divided into those two groups, along with a non-exercising control group. Group 1 performed one set of eight to 12 repetitions to muscle failure three days per week for 12 weeks. Group 2 performed two to four sets of three to 15 repetitions, with periodized volume and intensity, four days per week during the 12- week period.
As the chart shows, the periodized group showed more substantial gains in lean muscle, greater reductions in body fat and more substantial strength gains than the non-periodized group after 12 weeks.
Periodizing Your Cardiovascular Workout
You should also periodize your cardiovascular training for the same reasons—to further challenge your body while still allowing for adequate recovery time. If, for example, you’re a recreational runner, running for fitness, fun and the occasional short race, you’ll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.
What you don’t want to do is complete the same run every time. If you run too easily, and don’t push yourself, you won’t progress. And chances are you’ll get bored. Conversely, too much speed or high-intensity training will lead to injury or burnout, and most likely, disappointing race results.
If you are serious about improving your time in a 10K or completing a half marathon or even a full marathon, you’ll need a periodized program geared to each type of race. Many such programs are available from local running clubs, in running books and magazines, from some health clubs, as well as on running websites.
Specially designed periodized training programs are also available for cycling and many other sports. Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals.
Your in Health & Wellness
Tammie
Thursday, May 13, 2010
Don’t Skip Breakfast to Cut Calories
When you’re trying to lose weight, cutting out breakfast may be tempting. You figure you’re saving yourself some calories and you get a couple extra minutes to snooze. But research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. So it seems that breakfast really is the most important meal of the day.
Eat Early, Weigh Less Later
Why does eating breakfast help people lose weight? It defies common sense that eating all those calories in the morning instead of simply skipping them would help. Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers. Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day and help people make better food choices at other meals. While it might seem as though you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of people who skip breakfast, and they eat more at lunch and throughout the day.
Another theory behind the breakfast–weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful weight losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off for at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet). It’s worth noting that most studies linking breakfast to weight control looked at a healthy breakfast containing protein and/or whole grains—not meals loaded with fat and calories. Eating breakfast also gives you energy to do more physical activity and be more productive in everything you do, which is also vital to weight control. So make the effort to get up in the morning and fix yourself a healthy meal.
Maintaining Your Diet
Before you get too excited and go out for a Denny’s™ Grand Slam Breakfast, keep in mind that your breakfast should consist of healthy items that are in line with your current dietary weight-loss goals. Members of the National Weight Control Registry report eating cereal and fruit for breakfast. While these are certainly healthy options, eggs have also been shown to offer several benefits.
Eggs have a greater satiety value than cereal and white bread. This means that they are more satisfying in giving you that feeling of fullness, while you may actually be eating less. One of the reasons for this is that eggs are high in protein, which is known to increase satiety. Proteins also have a higher thermic effect, meaning that it takes more calories to digest them. Studies have compared an egg breakfast to a bagel breakfast of the same caloric value and weight. Researchers at Louisiana State University’s Pennington Biomedical Research Center discovered that people who ate the eggs for breakfast ate less at lunch and less throughout the rest of the day compared to people who ate the bagels, even though they had the same amount of calories for breakfast.
In the past, eggs have had a bad rap because of their high cholesterol content. However, eggs today have lower cholesterol counts than in the past due to the healthier feeds given to chickens. Additionally, research has shown that moderate egg consumption of about 1 per day does not increase the risk of coronary heart disease in healthy individuals. If the cholesterol count is a concern, then egg whites, which are free of cholesterol yet rich in protein, are a good alternative. Eggs are also a good source of essential nutrients riboflavin, vitamin B12, phosphorus, selenium and protein.
If you aren’t too keen on eggs, try low-fat or non-fat dairy products like yogurt, which are also high in protein. High-fiber complex carbohydrates like whole-grain breads and cereals will keep you satisfied. Fiber also increases that sensation of fullness. Overall, whether you choose eggs, cereal or fruit, your breakfast should fall in line with your dietary weight-loss goals. Choose foods that fit your lifestyle and that you will enjoy.
Eat Early, Weigh Less Later
Why does eating breakfast help people lose weight? It defies common sense that eating all those calories in the morning instead of simply skipping them would help. Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers. Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day and help people make better food choices at other meals. While it might seem as though you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of people who skip breakfast, and they eat more at lunch and throughout the day.
Another theory behind the breakfast–weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful weight losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off for at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet). It’s worth noting that most studies linking breakfast to weight control looked at a healthy breakfast containing protein and/or whole grains—not meals loaded with fat and calories. Eating breakfast also gives you energy to do more physical activity and be more productive in everything you do, which is also vital to weight control. So make the effort to get up in the morning and fix yourself a healthy meal.
Maintaining Your Diet
Before you get too excited and go out for a Denny’s™ Grand Slam Breakfast, keep in mind that your breakfast should consist of healthy items that are in line with your current dietary weight-loss goals. Members of the National Weight Control Registry report eating cereal and fruit for breakfast. While these are certainly healthy options, eggs have also been shown to offer several benefits.
Eggs have a greater satiety value than cereal and white bread. This means that they are more satisfying in giving you that feeling of fullness, while you may actually be eating less. One of the reasons for this is that eggs are high in protein, which is known to increase satiety. Proteins also have a higher thermic effect, meaning that it takes more calories to digest them. Studies have compared an egg breakfast to a bagel breakfast of the same caloric value and weight. Researchers at Louisiana State University’s Pennington Biomedical Research Center discovered that people who ate the eggs for breakfast ate less at lunch and less throughout the rest of the day compared to people who ate the bagels, even though they had the same amount of calories for breakfast.
In the past, eggs have had a bad rap because of their high cholesterol content. However, eggs today have lower cholesterol counts than in the past due to the healthier feeds given to chickens. Additionally, research has shown that moderate egg consumption of about 1 per day does not increase the risk of coronary heart disease in healthy individuals. If the cholesterol count is a concern, then egg whites, which are free of cholesterol yet rich in protein, are a good alternative. Eggs are also a good source of essential nutrients riboflavin, vitamin B12, phosphorus, selenium and protein.
If you aren’t too keen on eggs, try low-fat or non-fat dairy products like yogurt, which are also high in protein. High-fiber complex carbohydrates like whole-grain breads and cereals will keep you satisfied. Fiber also increases that sensation of fullness. Overall, whether you choose eggs, cereal or fruit, your breakfast should fall in line with your dietary weight-loss goals. Choose foods that fit your lifestyle and that you will enjoy.
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