When your current routine just won’t do. I know we all get bored with our daily routines once in awhile, I myself have to change it up all the time to deal with this one. Maintaining new and exciting routines is one of the things we do at WBF. If you are finding yourself getting a little bored with your normal routine, here is an idea that will give you a new found enjoyment out of your fitness routine.
Quick Fix
First, evaluate your current routine to determine what really bores you. A new variation on your favorite activity—such as cardio-blast or Boxing instead of step aerobics, or hoisting free weights instead of working on machines—may be enough to reinvigorate your stale routine.
If you’ve always worked out indoors, logging miles on a treadmill, stairclimber or stationary bike, move your workout outside for a welcome change of scenery. Run, hike or bike on trails; swim in a lake or ocean. Do a run after your workout at the gym down to the Esplanade rather than the treadmill! It is 3 miles from WBF to Steel Bridge along the waterfront and back again!
Bigger Changes
When tweaking your routine isn’t enough, make bigger changes. Take up an entirely new activity—especially something you never thought you’d do. If you’ve always stuck to solitary pursuits, sign up for a team sport, such as volleyball, basketball or even doubles tennis. Or tackle something you’ve always shied away from—indulge your thirst for adventure and take up cycling! A great way to burn a lot of calories and have fun while you are doing it. Plus, there are many rides for the philanthropists and charitable that focus on specific charities and organizations!
Good Company
Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner—you’re much less likely to skip a workout if someone is waiting for you. Classes like our New Group cardio , boxing and yoga are great ways to workout with your friends or meet new ones! Now and through the month of July, bring a friend to class and receive a FREE class!
Keeping up with the crowd also means that you’ll be challenged to improve your skills. Ask about organized workouts and fun runs offered by local track clubs, as well as group rides hosted by cycling clubs.
Challenge Yourself
Many exercisers work out simply to stay in shape, and most of the time that’s just fine. But setting a goal, such as finishing a 10K race or completing a tough hike, will give your daily workouts more meaning.
Start by incorporating bursts of speed into your workouts, I suggest our After a gentle warm-up, alternate a fast pace with a slower one for recovery. This can be as simple as sprinting to the next tree, or as structured as running intervals on a track or sprinting laps in the pool.
Add Variety
Elite triathletes pioneered the cross-training concept, and it works for the rest of us, too. If you usually focus on one activity, substitute another a few days a week. Ideally, any exercise program should include elements of cardiovascular exercise, weight training and flexibility.
New Toys
Small exercise gadgets aren’t necessary, but they can make your workouts more fun and challenging. Pedometers, heart-rate monitors, iPods, aquatic toys and safety equipment are just a few items to consider. Find out which new training gadgets are available for your favorite activity.
Take a Break
Sometimes you really do need time off. In that case, cut back on your usual routine and substitute other activities. You might even find an activity that you enjoy more than your old favorites. Once you’ve fought your first battle with boredom, you’ll know the tricks to keep exercise from becoming too routine. Trying new sports, new classes and new activities—and learning how to throw a little variety into your old standbys—can help you overcome the nagging inclination to devise those creative excuses for not working out.
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Yours in Health & Wellness,
Tammie
Wednesday, June 30, 2010
Thursday, June 24, 2010
My 10 Favorite Places to get outside! Number 1
Ahh, where in Portland can you get an amazing urban view, the grit of the city (does Portland even have grit?) and a lovely array of people being active...
Yes that is right, not too hard to guess this one. Get yourself out to the Eastbank Esplanade, fastly growing to iconic stature! But don't be afraid to visit us-we are however stuck inside.
Remember now and only through June 30th in honor of Father's Day, guys get 10% Personal Training and Fitness packages!
Yours in health and wellness!
-Tammie
Tuesday, June 15, 2010
Spot Reduction, Is it Possible?
I get this request all the time-spot reduction. My question to my clients: Is it possible? Or too good to be true?
Besides launching millions of sit-ups, leg lifts and torso twists, the desire for a toned and taut physique has led to the purchase of a long line of exercise devices of dubious worth. Countless inventions, such as vibrating belts and “gut-busting” contraptions, have claimed to miraculously tighten and tone certain trouble spots.
But the miracles people were expecting never materialized, and those “spots” remained “unreduced.”
What’s wrong with spot reduction?
Where did we go wrong? In the effort to tone their bodies, people neglected the most important factor: fat. Exercises such as crunches or leg lifts improve the tone and endurance of the muscles, but they don’t burn fat. On the other hand, when you do exercises that elevate the heart rate, such as bicycling, walking or aerobic dance, the body will draw upon its fat stores for energy. This is one main misconception that we try to alleviate from WBF’s clients and members way of thinking. You should use cardio to elevate your heart rate, making you a fitter fat-burner rather than see the elliptical as toning your butt or thighs, that is what resistance training is for.
Alternative Solutions
Eating healthy and following an exercise program that combines aerobic activity and resistance training is the key to changing the shape of your body.
In addition to burning calories through aerobic activity, strength training will increase the amount of muscle i.e. Lean Body Mass, which burns even more calories. We go into this in depth with our clients as to how much resistance training boosts your Basal Metabolic Rate. But many people shun the idea of intensive exercise, scared off by the idea of five-mile runs, barbells or aerobic classes.
Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 30 minutes of aerobic activity per week. Ideally, for long-term weight control, you should perform a 60-minute aerobic exercise session most days of the week. One way I have found and clients have had success is to incorporate a fun class into their routine-it makes the 60 minutes fly by. Another thing I have tried with clients and has seemed to work is to mix it up. If you need to do cardio for more than 30 minutes try alternating between the equipment (bike, to elliptical to treadmill 15 min each) or try an interval circuit like a 2min/3min intense/recover program)* Below I have included some fun alternatives to traditional aerobic exercise are effective fat burners:
• Mountain biking
• In-line skating
• Walking at a brisk pace
• Social dancing, try a hip hop class or Latin dance
• Hiking
• Martial arts
• Boxing, see our Box 2b Fit class
• Cross-country skiing
• Downhill skiing
• Water sports, canoeing or kayaking is a great one.
Remember to choose an activity because it interests you, not because it is touted as a great workout. Remember, the most effective exercise is the one you will stick with for the long haul.
A few things to keep in mind when starting any new activity:
• Don’t start out too hard or too fast or you may injure yourself or quit before seeing any benefit.
• Always concentrate on enjoying yourself, rather than on what a particular exercise might do for you.
• Keep your exercise comfortable and only increase intensity after your body becomes accustomed to new activity levels.
Finally, always check with your doctor before beginning any exercise program, especially if you’re a male over 45 or a female over 55, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.
A Final Word About Toning Exercises
Just because exercises like leg lifts and crunches won’t budge the fat does not mean that they are not beneficial. Unlike some aerobic activities, these exercises can strengthen and tone specific muscles of the body. The best way to shape up is to incorporate strength and toning exercises with aerobic exercises. Before you know it, you’ll be on your way to looking and feeling better.
*this is just an example and should not be seen as a prescription for exercise. Consult your doctor before beginning an exercise program and meet with a certified trainer to receive your own custom routine.
Yours in Health and Welolness,
Tammie
Besides launching millions of sit-ups, leg lifts and torso twists, the desire for a toned and taut physique has led to the purchase of a long line of exercise devices of dubious worth. Countless inventions, such as vibrating belts and “gut-busting” contraptions, have claimed to miraculously tighten and tone certain trouble spots.
But the miracles people were expecting never materialized, and those “spots” remained “unreduced.”
What’s wrong with spot reduction?
Where did we go wrong? In the effort to tone their bodies, people neglected the most important factor: fat. Exercises such as crunches or leg lifts improve the tone and endurance of the muscles, but they don’t burn fat. On the other hand, when you do exercises that elevate the heart rate, such as bicycling, walking or aerobic dance, the body will draw upon its fat stores for energy. This is one main misconception that we try to alleviate from WBF’s clients and members way of thinking. You should use cardio to elevate your heart rate, making you a fitter fat-burner rather than see the elliptical as toning your butt or thighs, that is what resistance training is for.
Alternative Solutions
Eating healthy and following an exercise program that combines aerobic activity and resistance training is the key to changing the shape of your body.
In addition to burning calories through aerobic activity, strength training will increase the amount of muscle i.e. Lean Body Mass, which burns even more calories. We go into this in depth with our clients as to how much resistance training boosts your Basal Metabolic Rate. But many people shun the idea of intensive exercise, scared off by the idea of five-mile runs, barbells or aerobic classes.
Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 30 minutes of aerobic activity per week. Ideally, for long-term weight control, you should perform a 60-minute aerobic exercise session most days of the week. One way I have found and clients have had success is to incorporate a fun class into their routine-it makes the 60 minutes fly by. Another thing I have tried with clients and has seemed to work is to mix it up. If you need to do cardio for more than 30 minutes try alternating between the equipment (bike, to elliptical to treadmill 15 min each) or try an interval circuit like a 2min/3min intense/recover program)* Below I have included some fun alternatives to traditional aerobic exercise are effective fat burners:
• Mountain biking
• In-line skating
• Walking at a brisk pace
• Social dancing, try a hip hop class or Latin dance
• Hiking
• Martial arts
• Boxing, see our Box 2b Fit class
• Cross-country skiing
• Downhill skiing
• Water sports, canoeing or kayaking is a great one.
Remember to choose an activity because it interests you, not because it is touted as a great workout. Remember, the most effective exercise is the one you will stick with for the long haul.
A few things to keep in mind when starting any new activity:
• Don’t start out too hard or too fast or you may injure yourself or quit before seeing any benefit.
• Always concentrate on enjoying yourself, rather than on what a particular exercise might do for you.
• Keep your exercise comfortable and only increase intensity after your body becomes accustomed to new activity levels.
Finally, always check with your doctor before beginning any exercise program, especially if you’re a male over 45 or a female over 55, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.
A Final Word About Toning Exercises
Just because exercises like leg lifts and crunches won’t budge the fat does not mean that they are not beneficial. Unlike some aerobic activities, these exercises can strengthen and tone specific muscles of the body. The best way to shape up is to incorporate strength and toning exercises with aerobic exercises. Before you know it, you’ll be on your way to looking and feeling better.
*this is just an example and should not be seen as a prescription for exercise. Consult your doctor before beginning an exercise program and meet with a certified trainer to receive your own custom routine.
Yours in Health and Welolness,
Tammie
Friday, June 11, 2010
12pm Saturday Box 2b Fit Boxing Class
So I know you have heard the promise of a class kicking your butt -(but) this one will definitely get that heart rate a pumping!
Here is my Recipe for a favorite workout this weekend!
BOX 2B FIT:
Ingredients
1 part willing participant
1 part crazy trainer 'the ICE-Berg'
2 parts cardio
2 parts jump rope
1 part resistance
1 Heavy Bag
Gloves
and SWEAT!!
Directions:
Mix all together making sure to gently work the Bag into the Mix and constantly add your cardio into the pot. Mix it Up for an hour and Wallah- a Fitter You!
Where: 1408 E Burnside
Time: 12pm Saturdays
Here is my Recipe for a favorite workout this weekend!
BOX 2B FIT:
Ingredients
1 part willing participant
1 part crazy trainer 'the ICE-Berg'
2 parts cardio
2 parts jump rope
1 part resistance
1 Heavy Bag
Gloves
and SWEAT!!
Directions:
Mix all together making sure to gently work the Bag into the Mix and constantly add your cardio into the pot. Mix it Up for an hour and Wallah- a Fitter You!
Where: 1408 E Burnside
Time: 12pm Saturdays
Thursday, June 10, 2010
What to do with stubborn knee pain
If you are like a lot of my clients, you are looking for that special exercise to alleviate your stubborn knee pain. No matter your level of fitness, after low back pain, this is the number one issue I hear from clients. But not to worry there may be help yet!
Recent studies have shown a twice weekly hip strengthening regimen performed for six weeks proved surprisingly effective at reducing -- and in some cases eliminating -- knee pain referred to as patellofemoral pain (PFP) in female runners.
The study by Tracy Dierks, assistant professor in the Department of Physical Therapy at Indiana University-Purdue University Indianapolis, was based on the theory that stronger hips would correct running form errors that contribute to PFP, even though study participants were given no instruction in gait training. The study used a pain scale of 0 to 10, with 3 representing the onset of pain and 7 representing very strong pain -- the point at which the runners normally stop running because the pain is too great. The injured runners began the six-week trial registering pain of 7 when they ran on a treadmill and finished the study period registering pain levels of 2 or lower; i.e. no onset of pain. PFP, one of the most common running injuries, is caused when the thigh bone rubs against the back of the knee cap. Runners with PFP typically do not feel pain when they begin running, but once the pain begins, it gets increasingly worse. Once they stop running, the pain goes away almost immediately. Dierks said studies indicate PFP essentially wears away cartilage and can have the same effect as osteoarthritis. His study participants showed many of the classic signs of PFP, the most prominent being their knees collapsing inward when running or doing a squat exercise move.
Hip strength measurements were taken before and after the runners in the control group maintained their normal running schedule for six weeks.
Strengthening the area around the hip by doing ball squats, exercises focusing on the abductors and adductor areas were also shown to help alleviate the chronic pain.
And yes just like you sang in grade school- “the hip bone’s connected to the knee bone”
I suggest to my clients that are exhibiting chronic pain in the areas of back, hip and knee to try some yoga. Yoga is an amazing tool to help strengthen and facilitate proper body awareness in these areas. As with any form of exercise, make sure that the fitness professional is aware of your conditions and limitations so that they will be able to modify and redirect exercises specific to your needs!
For more information and other articles visit us at
WBF Facebook Page
Your inHealth & Wellness,
Tammie
Recent studies have shown a twice weekly hip strengthening regimen performed for six weeks proved surprisingly effective at reducing -- and in some cases eliminating -- knee pain referred to as patellofemoral pain (PFP) in female runners.
The study by Tracy Dierks, assistant professor in the Department of Physical Therapy at Indiana University-Purdue University Indianapolis, was based on the theory that stronger hips would correct running form errors that contribute to PFP, even though study participants were given no instruction in gait training. The study used a pain scale of 0 to 10, with 3 representing the onset of pain and 7 representing very strong pain -- the point at which the runners normally stop running because the pain is too great. The injured runners began the six-week trial registering pain of 7 when they ran on a treadmill and finished the study period registering pain levels of 2 or lower; i.e. no onset of pain. PFP, one of the most common running injuries, is caused when the thigh bone rubs against the back of the knee cap. Runners with PFP typically do not feel pain when they begin running, but once the pain begins, it gets increasingly worse. Once they stop running, the pain goes away almost immediately. Dierks said studies indicate PFP essentially wears away cartilage and can have the same effect as osteoarthritis. His study participants showed many of the classic signs of PFP, the most prominent being their knees collapsing inward when running or doing a squat exercise move.
Hip strength measurements were taken before and after the runners in the control group maintained their normal running schedule for six weeks.
Strengthening the area around the hip by doing ball squats, exercises focusing on the abductors and adductor areas were also shown to help alleviate the chronic pain.
And yes just like you sang in grade school- “the hip bone’s connected to the knee bone”
I suggest to my clients that are exhibiting chronic pain in the areas of back, hip and knee to try some yoga. Yoga is an amazing tool to help strengthen and facilitate proper body awareness in these areas. As with any form of exercise, make sure that the fitness professional is aware of your conditions and limitations so that they will be able to modify and redirect exercises specific to your needs!
For more information and other articles visit us at
WBF Facebook Page
Your inHealth & Wellness,
Tammie
Tuesday, June 8, 2010
Reach Your Goals Part 2
Self-evaluation
If you feel like you are doing everything possible to attain that SMART goal but are still coming up short, perhaps you need to evaluate where you are. One of the ways we do this with clients is to have them try keeping a diet and exercise journal for one week and check to see if you are actually maintaining a program that will get you where you want to be.
Behavioral vs. Physiological
People often start a program with the intention of making a change, but struggle to stick with it. Remember, it is only when you decide that you are ready to make a real commitment to this change and do it for yourself that you expect results. Without a real resolution to change, you will likely encounter many obstacles and barriers that will make sticking with the program difficult. Consider the following tips if you are thinking about starting a program:
• Ask yourself why you want to make this change and who you are doing it for.
• Write down a list of all the benefits you foresee with making this change and a list of costs (e.g., time, effort and money) that will be required to do so. If the balance swings in favor of the benefits, you are likely to stick with the program.
• Identify a support system. Find individuals of significance in your life who will support your desire to change and perhaps even join you.
• Select some rewards for achieving major steps in your program. Recognize your achievements with treats such as a purchase, attending a function or even taking a trip. Such rewards will help you stay motivated during the beginning of your program.
• Visibly place prompts and cues that constantly remind you of the decision you made to change, and remove any stimuli that may trigger undesirable behaviors. For example, placing visible notes or keeping a workout bag accessible will prompt good behavior, while removing ice cream from the freezer may remove a negative stimulus.
I hope these ideas help you with all your goals. If one of your goals is to relax and release stress you may want to try yoga. Come in and try one of our classes in the new expanded space! Our Vinyasa Flow class tonight Tuesday at 6pm! See you there
Yours in Health & Wellness,
Tammie
If you feel like you are doing everything possible to attain that SMART goal but are still coming up short, perhaps you need to evaluate where you are. One of the ways we do this with clients is to have them try keeping a diet and exercise journal for one week and check to see if you are actually maintaining a program that will get you where you want to be.
Behavioral vs. Physiological
People often start a program with the intention of making a change, but struggle to stick with it. Remember, it is only when you decide that you are ready to make a real commitment to this change and do it for yourself that you expect results. Without a real resolution to change, you will likely encounter many obstacles and barriers that will make sticking with the program difficult. Consider the following tips if you are thinking about starting a program:
• Ask yourself why you want to make this change and who you are doing it for.
• Write down a list of all the benefits you foresee with making this change and a list of costs (e.g., time, effort and money) that will be required to do so. If the balance swings in favor of the benefits, you are likely to stick with the program.
• Identify a support system. Find individuals of significance in your life who will support your desire to change and perhaps even join you.
• Select some rewards for achieving major steps in your program. Recognize your achievements with treats such as a purchase, attending a function or even taking a trip. Such rewards will help you stay motivated during the beginning of your program.
• Visibly place prompts and cues that constantly remind you of the decision you made to change, and remove any stimuli that may trigger undesirable behaviors. For example, placing visible notes or keeping a workout bag accessible will prompt good behavior, while removing ice cream from the freezer may remove a negative stimulus.
I hope these ideas help you with all your goals. If one of your goals is to relax and release stress you may want to try yoga. Come in and try one of our classes in the new expanded space! Our Vinyasa Flow class tonight Tuesday at 6pm! See you there
Yours in Health & Wellness,
Tammie
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