I know it may be tempting to buy that bag of candy while doing your weekly grocery shopping, I suggest you wait and hold out to buy those treats until the day before.
With a little planning and creativity this Halloween can be the healthiest yet for you and your kids.
Use Trick or Treating in the neighborhood as a way to get in your 10,000 steps for the day, walking up and down the streets of your neighborhood is not only a great way to get exercise but it is a great way to meet your neighbors!
If you are staying in this Halloween, do your part for the little ones and provide them with healthier options. Instead of candy, offer safe non food treats or healthy snacks. Here is a quick list:
-nuts
-raisins
-sunflower seeds
-pumpkin seeds
-microwave popcorn (snack size)
-single serving cranberries
-graham crackers
-playing cards
-party favors
For those that are headed to a party, remember to stay hydrated, eat a healthy meal before and burn calories on the dance floor!
Remember to be safe and stop by the Portland Studio, Oct 29th to showcase your Halloween Costume!
Yours in Health & Wellness,
Whole Body Fitness, Your Neighborhood Fitness Center
Tuesday, October 26, 2010
Wednesday, September 29, 2010
As I am trying to get back into the swing of things after a major fitness studio remodel and a much needed vacation, it dawned on me that you all might need a couple tips that will help you keep the fitness habit while on your next trip. I always try and practice and preach balance to my clients. That includes their everyday lives as well as when they are on vacation! James and I recently took a little trip to Maui, Hawaii and managed to not only relax, but enjoy the flavor of Maui and stay somewhat consistent with our fitness routine. A couple times at our place’s gym facility-but mostly we wanted to be outside, besides isn’t that why one goes on vacation? We were able to experience the sights and stay healthy. Besides, taking one to two weeks during vacation to modify your normal routine or lessen the intensity of your workout schedule will not hurt you! Remember: Everything in Moderation!
Here are a few tips on how you can fit fitness into your next vacation!
• Be realistic. You probably won't be able to fit in your normal weekly workouts and that's okay. Shoot for completing at least 50% of your normal regimen. Besides, you are on vacation!
• Plan ahead. Before leaving town, find out what type of workout facilities your accommodations will have or if there is a nearby park of jogging track.
• Scope out local gyms. If you are staying somewhere that doesn’t provide a workout area then inquire at the nearby local fitness centers for their rates. Often they offer day passes for minimal fees. Hotels are also a great source to find out what the “locals” think.
• Pack resistance bands in your suitcase. I have provided clients with a full body workout they can do in the room in less than 30 minutes! The band takes up very little space, yet can provide you with an entire upper and lower body workout routine.
• Don’t deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. One way James and I splurged on a yummy meal was to share! If you are traveling with someone split the meal-if alone take half if it back to your room for another evening, more and more hotels are offering mini fridges.
• Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, a pedal boat excursion, water-skiing, beach volleyball, etc. Effective workouts aren’t limited to the standard fares of walking, jogging and fitness machines. This is a great opportunity to take in the beauty of a place and have a fun excursion as well! While in Hawaii, we were able to do some hiking, snorkeling and body surfing!
• Try out your travel routine at least once at home. A new workout that you’ve never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout.
• Prepare snacks. If your journey includes a lot of time in the car, be sure to pack some healthy snacks so you aren’t forced to eat at all the fast food and convenience shops along the way.
• Play in the pool. If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for 5-10 minutes of pool walking (try it in waist-deep or higher water for a really challenging workout).
• Get comfortable. Don’t forget to pack comfortable workout attire that fits your destination’s climate.
PS: There are a few more days to take advantage of our Fall Into Fitness Special and our $10 classes! Call our Portland Studio 503-234-7253 for more information
Yours in Health & Wellness
-Tammie
Here are a few tips on how you can fit fitness into your next vacation!
• Be realistic. You probably won't be able to fit in your normal weekly workouts and that's okay. Shoot for completing at least 50% of your normal regimen. Besides, you are on vacation!
• Plan ahead. Before leaving town, find out what type of workout facilities your accommodations will have or if there is a nearby park of jogging track.
• Scope out local gyms. If you are staying somewhere that doesn’t provide a workout area then inquire at the nearby local fitness centers for their rates. Often they offer day passes for minimal fees. Hotels are also a great source to find out what the “locals” think.
• Pack resistance bands in your suitcase. I have provided clients with a full body workout they can do in the room in less than 30 minutes! The band takes up very little space, yet can provide you with an entire upper and lower body workout routine.
• Don’t deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. One way James and I splurged on a yummy meal was to share! If you are traveling with someone split the meal-if alone take half if it back to your room for another evening, more and more hotels are offering mini fridges.
• Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, a pedal boat excursion, water-skiing, beach volleyball, etc. Effective workouts aren’t limited to the standard fares of walking, jogging and fitness machines. This is a great opportunity to take in the beauty of a place and have a fun excursion as well! While in Hawaii, we were able to do some hiking, snorkeling and body surfing!
• Try out your travel routine at least once at home. A new workout that you’ve never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout.
• Prepare snacks. If your journey includes a lot of time in the car, be sure to pack some healthy snacks so you aren’t forced to eat at all the fast food and convenience shops along the way.
• Play in the pool. If lounging poolside is part of your vacation plans, then hop in the pool every 20 minutes for 5-10 minutes of pool walking (try it in waist-deep or higher water for a really challenging workout).
• Get comfortable. Don’t forget to pack comfortable workout attire that fits your destination’s climate.
PS: There are a few more days to take advantage of our Fall Into Fitness Special and our $10 classes! Call our Portland Studio 503-234-7253 for more information
Yours in Health & Wellness
-Tammie
Monday, September 6, 2010
Getting Back on Track Part 2
INCLUDE ALL LEVELS OF TRAINING INTENSITY
Once you have developed a cardiovascular base, add one short and intense interval workout, as well as one to two moderate-length and moderately intense workouts. (Interval workouts involve fast-paced exercises interspersed with bouts of cardio to keep you in the “Zone”)
Adding intensity not only raises your level of fitness but helps you avoid hitting the dreaded "plateau" if you are trying to lose weight. Remember to still include longer, moderately intense workouts in your program; they will aid in recovery and training adaptation.
Below are cardiovascular guidelines to help design your weekly routine.
Structure one intense interval workout into your program each week. These workouts should last between 20 to 30 minutes. During these workouts your breathing is heavier and your heart rate much higher, try to stay in 65%-85% of your target heart rate. These workouts will definitely be above your comfort zone or where you would prefer to exercise so have patience with yourself when beginning this new approach.
Structure one to two moderate-length and -intensity aerobic workouts each week. These sessions should be 40 to 50 minutes. The level of effort in these workouts should be comfortable but challenging.
Finish each day of exercise with a 25-45 minute bout of cardio, this will further your cardiorespiratory health as well as condition you to become a better and more efficient fat burner.
Keep checking in to get the other tips on how to revamp your routine! Happy Gym time!
Follow Us on Facebook
Get more Fitness Tips Fresh Daily on WBF’s blog
PS. Don’t forget about our Fall Back Into Fitness Special now through September.
Current Members/Clients: If you refer any friend or family member to join for a year –you will receive 2 personal training sessions.
New Members: Sign up for a Year membership and pay no sign up fee as well as get 2 personal training sessions your first month!
Ask us about it next time you are in. This is a chance for you to revamp your workout, get back into the gym, and maybe recruit a friend to be your workout partner!
Once you have developed a cardiovascular base, add one short and intense interval workout, as well as one to two moderate-length and moderately intense workouts. (Interval workouts involve fast-paced exercises interspersed with bouts of cardio to keep you in the “Zone”)
Adding intensity not only raises your level of fitness but helps you avoid hitting the dreaded "plateau" if you are trying to lose weight. Remember to still include longer, moderately intense workouts in your program; they will aid in recovery and training adaptation.
Below are cardiovascular guidelines to help design your weekly routine.
Structure one intense interval workout into your program each week. These workouts should last between 20 to 30 minutes. During these workouts your breathing is heavier and your heart rate much higher, try to stay in 65%-85% of your target heart rate. These workouts will definitely be above your comfort zone or where you would prefer to exercise so have patience with yourself when beginning this new approach.
Structure one to two moderate-length and -intensity aerobic workouts each week. These sessions should be 40 to 50 minutes. The level of effort in these workouts should be comfortable but challenging.
Finish each day of exercise with a 25-45 minute bout of cardio, this will further your cardiorespiratory health as well as condition you to become a better and more efficient fat burner.
Keep checking in to get the other tips on how to revamp your routine! Happy Gym time!
Follow Us on Facebook
Get more Fitness Tips Fresh Daily on WBF’s blog
PS. Don’t forget about our Fall Back Into Fitness Special now through September.
Current Members/Clients: If you refer any friend or family member to join for a year –you will receive 2 personal training sessions.
New Members: Sign up for a Year membership and pay no sign up fee as well as get 2 personal training sessions your first month!
Ask us about it next time you are in. This is a chance for you to revamp your workout, get back into the gym, and maybe recruit a friend to be your workout partner!
Monday, August 30, 2010
Fall is Almost Here: the key to getting back on track
Well it has been a crazy summer and I don’t know about you but I am left feeling like “where did it go?” Fall may be right around the corner and it is the perfect time to get back on track and fall back into fitness! I know that with activities such as summer camp and vacations it was a little challenging getting to the gym but now with the kids back in school you can finally start that class or workout plan. With the studio remodeled-come in and see it new bamboo floors and a whole new look- I am able to focus on spending my time on my fitness routine as well. I thought it may be helpful this week to give you some tips on how to gently re-enter a routine and get back on track. This week I will be giving away a few helpful tips on making that next trip to the gym an easy transition. Here is the first tip: Remember our cardio respiratory systems atrophy much quicker than our lean body mass, however this is also a reason why we are able to build our endurance back so quickly as opposed to LBM.
1. DEVELOP A CARDIOVASCULAR BASE
If you are just beginning an exercise program, it is important to start with a lower-intensity program for the first two months. The focus should be on building endurance and gradually increasing the length of the workouts each week while keeping intensity the same.
This approach helps minimize risk of injury, better prepares the body for the demands of exercise and increases your body's production of fat-burning enzymes and mitochondria, which aid in improving cardiovascular fitness and weight loss.
The American College of Sports Medicine (ACSM) recommends the following:
Do moderately intense cardio 30 minutes a day, five days a week, OR
Do vigorously intense cardio 20 minutes a day, three days a week.
It should be noted that the ACSM states to effectively lose weight, 60 to 90 minutes of cardio might be necessary, and the 30-minute recommendation is for the average healthy adult looking to maintain health and reduce risk of chronic illness.
With this in mind, shoot for 30 to 60 minutes a day, three days a week at a moderate intensity when starting out and add three to five minutes each week to your workouts. Also, workouts can be done intermittently throughout the day. Research has shown that doing 10-minute bouts of activity throughout the day is just as effective as exercising in a single session - a great option to consider if your work schedule is too busy for longer workouts.
And if you can't start there, simply begin with 10-minute walks or other fitness activity and build up to longer workouts. (If this is the case, you may need to stick with a lower-intensity program for a longer period of time.)
For more information and tips, refer to the ACSM's Web site.
Yours in Health and Fitness
Tammie
1. DEVELOP A CARDIOVASCULAR BASE
If you are just beginning an exercise program, it is important to start with a lower-intensity program for the first two months. The focus should be on building endurance and gradually increasing the length of the workouts each week while keeping intensity the same.
This approach helps minimize risk of injury, better prepares the body for the demands of exercise and increases your body's production of fat-burning enzymes and mitochondria, which aid in improving cardiovascular fitness and weight loss.
The American College of Sports Medicine (ACSM) recommends the following:
Do moderately intense cardio 30 minutes a day, five days a week, OR
Do vigorously intense cardio 20 minutes a day, three days a week.
It should be noted that the ACSM states to effectively lose weight, 60 to 90 minutes of cardio might be necessary, and the 30-minute recommendation is for the average healthy adult looking to maintain health and reduce risk of chronic illness.
With this in mind, shoot for 30 to 60 minutes a day, three days a week at a moderate intensity when starting out and add three to five minutes each week to your workouts. Also, workouts can be done intermittently throughout the day. Research has shown that doing 10-minute bouts of activity throughout the day is just as effective as exercising in a single session - a great option to consider if your work schedule is too busy for longer workouts.
And if you can't start there, simply begin with 10-minute walks or other fitness activity and build up to longer workouts. (If this is the case, you may need to stick with a lower-intensity program for a longer period of time.)
For more information and tips, refer to the ACSM's Web site.
Yours in Health and Fitness
Tammie
Thursday, August 5, 2010
Will those new Shoes really give you a better Butt
With all the buzz about the new shoes that claim to burn more calories and tone your muscles, we wanted to see what the truth was about this new magic shoe. Will it really give you a Better Body? Or maybe too good to be true? All of the above are publicized claims marketing the latest toning shoes from Skechers Shape-Ups, MBT (MasaiBarefoot Technology) and Reebok EasyTone. The shoes, each of which uses uniquely shaped rounded soles and extra cushioning to alter the wearer’s normal walking gait, are currently all the rage in footwear. A quick Web search reveals many blogs touting the shoes and NFL great Joe Montana has even been hired as a pitchman for one of the brands. With all this buzz about toning shoes, it was time to put their claims to thetest. So we enlisted a team of exercise scientists from the Exercise and Health Program at the University of Wisconsin,La Crosse, to study each of the shoes.
The basic theory behind how they are supposed to work makes sense to consumers, so it’s easy to see why many are quick to embrace—and purchase—the shoes, which range in price from $100 to $245. The common denominator is that they all have an unstable sole design, which forces the wearer’s body to constantly struggle to find an equilibrium or balance point.
The Study
To test the effectiveness of the shoes and evaluate their claims, a team led by Porcari, John Greany, Ph.D., Stephanie Tepper, M.S., Brian Edmonson, B.S., and Carl Foster, Ph.D., designed a pair of studies, one evaluating exercise responses to walking in traditional athletic shoes (a New Balance running shoe) versus the popular toning shoes. The second study evaluated muscle activation when walking in regular athletic shoes compared to toning shoes.
The shoe order was randomized as the subjects were asked to walk at 3.0 mph with a 0% grade hill; 3.5 mph/0% grade; and at 3.5 mph/5.0% grade. Meanwhile researchers monitored each subject’s oxygen consumption, heart rate, ratings of perceived exertion (RPE) and caloric expenditure. Researchers used electromyography (a.k.a. EMG) to record muscle activity in six muscle areas: calf, quads, hamstrings, buttocks, back, abs, as subjects walked in each of the four pairs of shoes.
The Results
Across the board, none of the toning shoes showed statistically significant increases in either exercise response or muscle activation during any of the treadmill trials. There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone.
The Bottom Line
“Don’t buy these shoes because of the claims that you’re going to tone your butt more or burn more calories. That’s absolutely wrong,” says Porcari. Then how do researchers account for the anecdotal evidence (found on blogs, etc.) from those who wear the shoes and claim their muscles get sore, which must mean the shoes are working? “Do you feel different when you’re wearing these shoes?
Of course you do because you’re walking on probably an inch worth of cushioning,” explains Porcari. “They feel different, and that’s why when people first wear them
they’re probably going to be sore because you’re using different muscles. But if you wear any sort of abnormal shoes that you’re not used to wearing, your muscles are going to get sore. Is that going to translate into toning your butt, hamstrings and calves? Nope. Your body is just going to get used to it.” Bryant isn’t surprised by the findings: “When you think about it, it’s kind of the same old song and dance,” he says. “People will still fall prey in their search for the quick and easy fitness solution. These shoes are just another attempt to find that magic bullet.”
These shoes may be encouraging a fair number of people who probably wouldn’t put on a normal pair of walking shoes and go out and walk, to do so because they think they’re getting some super toning effect. It’s probably serving as a bit of a motivator to get a group of inactive individuals to at least get up and get moving. And, no matter how you spin it, that’s a good thing.
Click Here for more info and the study in full
The basic theory behind how they are supposed to work makes sense to consumers, so it’s easy to see why many are quick to embrace—and purchase—the shoes, which range in price from $100 to $245. The common denominator is that they all have an unstable sole design, which forces the wearer’s body to constantly struggle to find an equilibrium or balance point.
The Study
To test the effectiveness of the shoes and evaluate their claims, a team led by Porcari, John Greany, Ph.D., Stephanie Tepper, M.S., Brian Edmonson, B.S., and Carl Foster, Ph.D., designed a pair of studies, one evaluating exercise responses to walking in traditional athletic shoes (a New Balance running shoe) versus the popular toning shoes. The second study evaluated muscle activation when walking in regular athletic shoes compared to toning shoes.
The shoe order was randomized as the subjects were asked to walk at 3.0 mph with a 0% grade hill; 3.5 mph/0% grade; and at 3.5 mph/5.0% grade. Meanwhile researchers monitored each subject’s oxygen consumption, heart rate, ratings of perceived exertion (RPE) and caloric expenditure. Researchers used electromyography (a.k.a. EMG) to record muscle activity in six muscle areas: calf, quads, hamstrings, buttocks, back, abs, as subjects walked in each of the four pairs of shoes.
The Results
Across the board, none of the toning shoes showed statistically significant increases in either exercise response or muscle activation during any of the treadmill trials. There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone.
The Bottom Line
“Don’t buy these shoes because of the claims that you’re going to tone your butt more or burn more calories. That’s absolutely wrong,” says Porcari. Then how do researchers account for the anecdotal evidence (found on blogs, etc.) from those who wear the shoes and claim their muscles get sore, which must mean the shoes are working? “Do you feel different when you’re wearing these shoes?
Of course you do because you’re walking on probably an inch worth of cushioning,” explains Porcari. “They feel different, and that’s why when people first wear them
they’re probably going to be sore because you’re using different muscles. But if you wear any sort of abnormal shoes that you’re not used to wearing, your muscles are going to get sore. Is that going to translate into toning your butt, hamstrings and calves? Nope. Your body is just going to get used to it.” Bryant isn’t surprised by the findings: “When you think about it, it’s kind of the same old song and dance,” he says. “People will still fall prey in their search for the quick and easy fitness solution. These shoes are just another attempt to find that magic bullet.”
These shoes may be encouraging a fair number of people who probably wouldn’t put on a normal pair of walking shoes and go out and walk, to do so because they think they’re getting some super toning effect. It’s probably serving as a bit of a motivator to get a group of inactive individuals to at least get up and get moving. And, no matter how you spin it, that’s a good thing.
Click Here for more info and the study in full
Monday, August 2, 2010
The Great Aerobic Hoax- Part 2
In part one, we learned the benefits of why we want Lean Body Mass. One quick way to not only boost lean body mass but burn fat is through interval training or metabolic circuits. These are fast-paced weight-training routines in which you alternate between upper- and lower-body exercises and cardio. You might compare this type of activity to running repeated bouts of 30- to 60-second sprints. While sprinting has been shown to burn calories at a high rate, it can't be sustained for long because the muscles in your lower body become fatigued — and that's even if you're resting between sprints. "But with metabolic circuits, you're emphasizing different muscles in each exercise, so you can maintain a high-intensity effort for a much longer duration, and with almost no rest. The result: the muscle-saving, calorie-burning benefits of intense resistance training and sprints, combined with the nonstop movement of long, steady-state aerobic exercise. It could be the greatest fat-loss workout known to man.
Research like Volek and Scott are beginning to put the pieces together. Just as important, trainers are already using this kind of routine to help their real-world clients achieve faster results than ever. And not surprisingly, it works! A recent client was able in a 6 week period working out 3 times a week for 30 minutes, burn 5 pounds of fat and gain 5 pounds of lean body mass! A huge success and you can do it too! To find out more about the HITr program click here.
For more fitness tips follow us on Facebook
Research like Volek and Scott are beginning to put the pieces together. Just as important, trainers are already using this kind of routine to help their real-world clients achieve faster results than ever. And not surprisingly, it works! A recent client was able in a 6 week period working out 3 times a week for 30 minutes, burn 5 pounds of fat and gain 5 pounds of lean body mass! A huge success and you can do it too! To find out more about the HITr program click here.
For more fitness tips follow us on Facebook
The Great Aerobic Hoax- Part 2
In part one, we learned the benefits of why we want Lean Body Mass. One quick way to not only boost lean body mass but burn fat is through interval training or metabolic circuits. These are fast-paced weight-training routines in which you alternate between upper- and lower-body exercises and cardio. You might compare this type of activity to running repeated bouts of 30- to 60-second sprints. While sprinting has been shown to burn calories at a high rate, it can't be sustained for long because the muscles in your lower body become fatigued — and that's even if you're resting between sprints. "But with metabolic circuits, you're emphasizing different muscles in each exercise, so you can maintain a high-intensity effort for a much longer duration, and with almost no rest. The result: the muscle-saving, calorie-burning benefits of intense resistance training and sprints, combined with the nonstop movement of long, steady-state aerobic exercise. It could be the greatest fat-loss workout known to man.
Research like Volek and Scott are beginning to put the pieces together. Just as important, trainers are already using this kind of routine to help their real-world clients achieve faster results than ever. And not surprisingly, it works! A recent client was able in a 6 week period working out 3 times a week for 30 minutes, burn 5 pounds of fat and gain 5 pounds of lean body mass! A huge success and you can do it too! To find out more about the HITr program click here.
For more fitness tips follow us on Facebook
Research like Volek and Scott are beginning to put the pieces together. Just as important, trainers are already using this kind of routine to help their real-world clients achieve faster results than ever. And not surprisingly, it works! A recent client was able in a 6 week period working out 3 times a week for 30 minutes, burn 5 pounds of fat and gain 5 pounds of lean body mass! A huge success and you can do it too! To find out more about the HITr program click here.
For more fitness tips follow us on Facebook
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