It's official: Spring is here! It happened this past weekend while I was trying to catch up on sleep and try to get all the errands/projects done, some force came over me pulling me into the garden. Time to stop ignoring those weeds and leggy looking plants and give not only my garden some love but also get a nurturing full body workout!
This morning it was soon appearant what muscles I had been neglecting on with my weekly workouts. So here is the challenge that I am going to try, and I assume you other garden lovers can do this as well. We will try to mimic our workout with shovels, rakes and weeding in the gym. Full body exercise that utilize both our pushing and pulling muscles at the same time.
We generally are not sedentary while we get our garden beds ready for Spring and Summer: there is generally a lot of heavy lifting of soil and unloading/loading organic material out of the trailer and into the garden. Not to mention many, many squats!
Here is the first out of 5 exercises that we will be guiding you through this week. to help get you in tip top shape for the veggie season!
Exercise: Fully Body Squat with Integrated Dumbbell Curls
Step 1
Starting Position: Stand with your feet slightly wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).
Step 2
Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). While you are squatting down raise your forearms up towards your shoulders, keeping your palms facing one another performing a hammer curl. Attempt to keep your back flat.
Step 3
Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.
Step 4
Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. As you extend upward, slowly control your forearms through releasing your bicep muscle and bring your palms down toward your sides. Continue extending until you reach your starting position.
For More tips and training go to www.wbfitness.com
___________________________________
Monday, April 11, 2011
GET IN THE BEST SHAPE OF YOUR LIFE!
It's official: Spring is here! It happened this past weekend while I was trying to catch up on sleep and try to get all the errands/projects done, some force came over me pulling me into the garden. Time to stop ignoring those weeds and leggy looking plants and give not only my garden some love but also get a nurturing full body workout!
This morning it was soon appearant what muscles I had been neglecting on with my weekly workouts. So here is the challenge that I am going to try, and I assume you other garden lovers can do this as well. We will try to mimic our workout with shovels, rakes and weeding in the gym. Full body exercise that utilize both our pushing and pulling muscles at the same time.
We generally are not sedentary while we get our garden beds ready for Spring and Summer: there is generally a lot of heavy lifting of soil and unloading/loading organic material out of the trailer and into the garden. Not to mention many, many squats!
Here is the first out of 5 exercises that we will be guiding you through this week. to help get you in tip top shape for the veggie season!
Exercise: Fully Body Squat with Integrated Dumbbell Curls
Step 1
Starting Position: Stand with your feet slightly wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).
Step 2
Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). While you are squatting down raise your forearms up towards your shoulders, keeping your palms facing one another performing a hammer curl. Attempt to keep your back flat.
Step 3
Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.
Step 4
Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. As you extend upward, slowly control your forearms through releasing your bicep muscle and bring your palms down toward your sides. Continue extending until you reach your starting position.
___________________________________
This morning it was soon appearant what muscles I had been neglecting on with my weekly workouts. So here is the challenge that I am going to try, and I assume you other garden lovers can do this as well. We will try to mimic our workout with shovels, rakes and weeding in the gym. Full body exercise that utilize both our pushing and pulling muscles at the same time.
We generally are not sedentary while we get our garden beds ready for Spring and Summer: there is generally a lot of heavy lifting of soil and unloading/loading organic material out of the trailer and into the garden. Not to mention many, many squats!
Here is the first out of 5 exercises that we will be guiding you through this week. to help get you in tip top shape for the veggie season!
Exercise: Fully Body Squat with Integrated Dumbbell Curls
Step 1
Starting Position: Stand with your feet slightly wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).
Step 2
Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). While you are squatting down raise your forearms up towards your shoulders, keeping your palms facing one another performing a hammer curl. Attempt to keep your back flat.
Step 3
Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.
Step 4
Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. As you extend upward, slowly control your forearms through releasing your bicep muscle and bring your palms down toward your sides. Continue extending until you reach your starting position.
___________________________________
Wednesday, March 23, 2011
Cycling Camp 101-Ride a Bike, Lose Fat and Get Fit
Do you love to cycle and want to participate in fun, scenic outdoor rides throughout the Portland area with awesome people while improving your fitness and riding performance? Then join us for this amazing program that begins Saturday April 1st. Cycling is a fabulous, low impact calorie burner and will help get you into amazing shape for summer!
Join us for an action-packed clinic this spring! Cycle Camp 101 rides will be geared toward increasing your endurance and power on your bike. We will be doing six challenging rides together to prepare you for the ride of your life!
Included in our Cycle Camp 101:
- Group Rides
- Focused skill building
- Individualized Training Program
- Kickoff meeting
- Beginning and End Body Composition
For More Info Call 503-234-7253
Friday, March 18, 2011
Lose your Fear of Lifting-the workout every Women needs!
Just because you're not vying for 20-inch biceps or thunderously strong thighs like the muscle heads in the gym doesn't mean you should shun the weight room.
Lifting weights, aka Resistance Training gives you an edge over belly fat, stress, heart disease, and cancer-and it's also the single most effective way to look hot in a bikini. Yet somehow women are still hesitant: Only about a fifth of females strength train two or more times a week.
Here are 10 reasons you shouldn't go another day without hitting the weights:
1. You'll lose 40 percent more fat.
If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups-no exercise, aerobic exercise only, or aerobic exercise and weight training-they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn't pump iron. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.
Muscle loss may drop your scale weight, but it doesn't improve your reflection in the mirror and it makes you more likely to gain back the flab you lost.
2. Your clothes will fit better.
Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. Worse yet, it's likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.
3. You'll burn more calories.
Lifting increases the number of calories you burn while your butt is parked on the couch; your Resting Metabolic Rate. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. It also makes you a better fat burner. The More lean body mass a person has the faster they are able to use up their primary source of fuel (glycogen) and tap into their fat stores!
Lifting gives you a better burn during exercise too: Doing a circuit of eight moves can expend 159 to 231 calories. That's about what you'd burn if you ran at a 10-mile-per-hour pace for the same duration.
4. Your diet will improve.
Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn't follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true- sneaking snacks sabotaged their workouts.
5. You'll handle stress better.
Break a sweat in the weight room and you'll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit.
6. You'll be happier.
Yoga isn't the only Zen-inducing kind of exercise. Researchers found that people who performed two weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.
7. You'll build stronger bones.
As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin-a marker of bone growth-by 19 percent.
8. You'll get into shape faster.
The term cardio shouldn't describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise- so you save time without sacrificing results. An important one in our busy lives.
9. Your heart will be healthier.
Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That's enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.
10. You'll be way more productive. (take this one to HR)
Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn't. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes.
____________________________________________________
UPCOMING CLASSES AND SEMINARS
Box 2B Fit, starts again next Tuesday at 6pm! Come join Ryan for a fun, energetic, intense 1 hour workout! Learn the moves that the real pros use! Hurry and sign up class starts Tues, March 22nd!
Learn more about our Box2B Fit Class
Cycling Camp 101 starts April 16th! Have fun in the great outdoors of Portland and the surrounding area. You will learn how to ride in a group as well as climb and descend efficiently! Get in the best shape of your life and burn over 2000 calories per workout!
For more info and to sign up for the 3 month program, click here
South Sister Summit is coming at the end of August and will be the icing on the cake to all your hard work. We will spend the weekend in beautiful Bend Oregon and climb the 3rd tallest peak in Oregon! If you have ever been interested in challenging yourself with an amazing hike, this one is for you!
Click here to view more info about the 2011 Sisters Summit
Yours in Health & Wellness,
Tammie & James Dubberly and your Whole Body Fitness Team
Lifting weights, aka Resistance Training gives you an edge over belly fat, stress, heart disease, and cancer-and it's also the single most effective way to look hot in a bikini. Yet somehow women are still hesitant: Only about a fifth of females strength train two or more times a week.
Here are 10 reasons you shouldn't go another day without hitting the weights:
1. You'll lose 40 percent more fat.
If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups-no exercise, aerobic exercise only, or aerobic exercise and weight training-they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn't pump iron. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.
Muscle loss may drop your scale weight, but it doesn't improve your reflection in the mirror and it makes you more likely to gain back the flab you lost.
2. Your clothes will fit better.
Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. Worse yet, it's likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.
3. You'll burn more calories.
Lifting increases the number of calories you burn while your butt is parked on the couch; your Resting Metabolic Rate. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. It also makes you a better fat burner. The More lean body mass a person has the faster they are able to use up their primary source of fuel (glycogen) and tap into their fat stores!
Lifting gives you a better burn during exercise too: Doing a circuit of eight moves can expend 159 to 231 calories. That's about what you'd burn if you ran at a 10-mile-per-hour pace for the same duration.
4. Your diet will improve.
Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn't follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true- sneaking snacks sabotaged their workouts.
5. You'll handle stress better.
Break a sweat in the weight room and you'll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit.
6. You'll be happier.
Yoga isn't the only Zen-inducing kind of exercise. Researchers found that people who performed two weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.
7. You'll build stronger bones.
As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin-a marker of bone growth-by 19 percent.
8. You'll get into shape faster.
The term cardio shouldn't describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise- so you save time without sacrificing results. An important one in our busy lives.
9. Your heart will be healthier.
Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That's enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.
10. You'll be way more productive. (take this one to HR)
Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn't. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes.
____________________________________________________
UPCOMING CLASSES AND SEMINARS
Box 2B Fit, starts again next Tuesday at 6pm! Come join Ryan for a fun, energetic, intense 1 hour workout! Learn the moves that the real pros use! Hurry and sign up class starts Tues, March 22nd!
Learn more about our Box2B Fit Class
Cycling Camp 101 starts April 16th! Have fun in the great outdoors of Portland and the surrounding area. You will learn how to ride in a group as well as climb and descend efficiently! Get in the best shape of your life and burn over 2000 calories per workout!
For more info and to sign up for the 3 month program, click here
South Sister Summit is coming at the end of August and will be the icing on the cake to all your hard work. We will spend the weekend in beautiful Bend Oregon and climb the 3rd tallest peak in Oregon! If you have ever been interested in challenging yourself with an amazing hike, this one is for you!
Click here to view more info about the 2011 Sisters Summit
Yours in Health & Wellness,
Tammie & James Dubberly and your Whole Body Fitness Team
Wednesday, March 2, 2011
Trainer Tells All – What I Have Learned About Health and Fitness
I was walking the dogs yesterday and all of the sudden it just came to me. I just started thinking about how many things I’ve learned through my own personal working out (since I was a kid, a teenager on the dance squad, and playing competitive sports) as well as being a trainer. Realizing that fitness, in some shape or form, has been part of my life for over 20 years! So today I just wanted to share some of the things this 32yr old has personally learned about all things health and fitness….in no certain order….
• Pushups are the best upper body workout designed….working not only your chest but biceps, triceps and back…you don’t need any equipment and you can do them anywhere.
• It’s easy to become a certified trainer (as I have seen overweight people become certified)….although one of the most rewarding things in my life-it’s not easy to work as one full time (hence a high turnover rate in many clubs)
• Diet is 85% of where results come from…..for muscle and fat loss. My dear partner James, certified nutritionist has been drilling this into my head for over a decade now. Many don’t focus here enough. At the gym we try and combine this into all of our client’s plans.
• Working out too much doesn’t lead to good results….hence most people are still struggling after years of hard effort and little return. Getting down to the facts of how we need to balance ourselves and having accountability each and every workout is the key!
• Most people do not workout hard enough to make stronger muscles. Progressive load, pushing your muscles to “failure” and then a little more gets that fastest results. Harder does not mean heavier.
• It’s never too late to build muscle, lean body mass….and is more important as we grow older. We can help prevent osteoporosis and increase our metabolism by lifting weights!
• Balance is key- this goes for following intense workouts with a day of rest or very mellow cardio and also allowing yourself to indulge once per week on that cupcake or nice pint!
• Cross training is key to keeping fit and injury free- mix it up and try everything you will excel overall!
• There is no such thing as spot reduction…but there is a great business in selling that concept (Ab-reclining chair anyone?)
• The fittest people I know keep active daily doing what they enjoy
• Fitness and Muscle magazines never got me any real results
• Supplements are not all they are cracked up to be and are still in the business of making money not health.
• The best performance enhancing thing I know of….is a cup of coffee 30min before a workout/playing sports.
• Don’t skip breakfast!!!
• Don’t skip breakfast, it is so important I am reiterating this one!
• It’s a lot easier to stay fit and strong….once you get there
• All diets fail over the long run….but lifestyle changes last
Bottom Line, keep learning and growing. Fitness trends are constantly changing and keeping up to date with the latest research is the only way to ensure you stay focused and keep reaching for your goals!
• Pushups are the best upper body workout designed….working not only your chest but biceps, triceps and back…you don’t need any equipment and you can do them anywhere.
• It’s easy to become a certified trainer (as I have seen overweight people become certified)….although one of the most rewarding things in my life-it’s not easy to work as one full time (hence a high turnover rate in many clubs)
• Diet is 85% of where results come from…..for muscle and fat loss. My dear partner James, certified nutritionist has been drilling this into my head for over a decade now. Many don’t focus here enough. At the gym we try and combine this into all of our client’s plans.
• Working out too much doesn’t lead to good results….hence most people are still struggling after years of hard effort and little return. Getting down to the facts of how we need to balance ourselves and having accountability each and every workout is the key!
• Most people do not workout hard enough to make stronger muscles. Progressive load, pushing your muscles to “failure” and then a little more gets that fastest results. Harder does not mean heavier.
• It’s never too late to build muscle, lean body mass….and is more important as we grow older. We can help prevent osteoporosis and increase our metabolism by lifting weights!
• Balance is key- this goes for following intense workouts with a day of rest or very mellow cardio and also allowing yourself to indulge once per week on that cupcake or nice pint!
• Cross training is key to keeping fit and injury free- mix it up and try everything you will excel overall!
• There is no such thing as spot reduction…but there is a great business in selling that concept (Ab-reclining chair anyone?)
• The fittest people I know keep active daily doing what they enjoy
• Fitness and Muscle magazines never got me any real results
• Supplements are not all they are cracked up to be and are still in the business of making money not health.
• The best performance enhancing thing I know of….is a cup of coffee 30min before a workout/playing sports.
• Don’t skip breakfast!!!
• Don’t skip breakfast, it is so important I am reiterating this one!
• It’s a lot easier to stay fit and strong….once you get there
• All diets fail over the long run….but lifestyle changes last
Bottom Line, keep learning and growing. Fitness trends are constantly changing and keeping up to date with the latest research is the only way to ensure you stay focused and keep reaching for your goals!
Thursday, January 13, 2011
My Week in Reviews
Okay, so I am finished with resting my blogging brain and ready to get back on that horse. For one week I will be reviewing my favorite fitness and nutrition products! Starting today I would like to recommend the tool that I think is the most valuable for training, especially when you are working out on your own and have left the safe nest of your personal trainer! Heart Rate Monitor, the most accurate method to calculate your caloric expenditure, the calories out part of the equation. My favorite HRM our simple and easy to use.
Whole Body Fitness Recommends:
1. Omron HR-100C
This is a very basic heart rate monitor that i find invaluable. Yes, you are more than welcome to by the Ferrari version of a HRM, but as purely a tool for caloric expenditure, the simpler the better.
2. Polar FS2C
My second pic, the Polar FS2C, is a fantastic and reliable HRM. Polar has a great track record and is the leader in HRM.
3. Polar RS300X
You will never have to buy another HRM ever! Get all the essential heart rate features with this good-looking and simple-to-use training computer. RS300X is compatible with S1 foot pod™ and G1 GPS sensor, so you can combine heart rate with speed and distance. Only then you can truly make sense of your training and be sure it’s worth all the effort.
So, hopefully this is just what you need to begin shopping for that HRM I have been harping about. To all of you who have not found the power of the HRM Click Here!
Whole Body Fitness Recommends:
1. Omron HR-100C
This is a very basic heart rate monitor that i find invaluable. Yes, you are more than welcome to by the Ferrari version of a HRM, but as purely a tool for caloric expenditure, the simpler the better.
2. Polar FS2C
My second pic, the Polar FS2C, is a fantastic and reliable HRM. Polar has a great track record and is the leader in HRM.
3. Polar RS300X
You will never have to buy another HRM ever! Get all the essential heart rate features with this good-looking and simple-to-use training computer. RS300X is compatible with S1 foot pod™ and G1 GPS sensor, so you can combine heart rate with speed and distance. Only then you can truly make sense of your training and be sure it’s worth all the effort.
So, hopefully this is just what you need to begin shopping for that HRM I have been harping about. To all of you who have not found the power of the HRM Click Here!
Monday, November 8, 2010
3 Ways to Kick the Habit ... of Skipping Workouts
We know that we have begun to enter into the crazeof holiday extravaganza. Soon your calendar will be jam-packed full of parties and obligations. You may tell yourself that with all of this "stuff" you will just wait till tomorrow, next week or in a few weeks, to go to the gym. Life is one busy mess but that is why it is even more important to put your health first! Here are some ways to keep you motivated!
1. Keep your eye on the prize.
You must have a very strong "why" you are doing it. Always connect to that "why," especially when things get tough or you get busy. Remember those goals you set at the beginning. If your goal is to get back into your favorite jeans, hang them on the outside of your closet where you'll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.
Or, if you're working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who's achieved a goal you're striving toward. Think fit, healthy-looking people your age playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with their kids!
2. Schedule a consistent workout time.
Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client.
Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you'll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you're more likely to be there and be "on" in your job, relationships, family and others who matter to you.
3. Use the power of a pro to keep you on track.
You're much less likely to be a no-show for your workout when someone's waiting for you at the gym, track, pool, court .... Agree on a time and place to work out with a trainer. When someone's there, waiting, and holding you accountable to your exercise commitment, it's a mighty motivator.
Scheduling sessions with a personal fitness trainer creates an especially powerful incentive to work out: You'll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That's powerful inspiration when you're mulling whether to pull the sheets back over your head or pull on those gym shoes!
Yours in Health & Wellness,
Whole Body Fitness, Your Neighborhood Fitness Center, meeting all of your personal training needs
1. Keep your eye on the prize.
You must have a very strong "why" you are doing it. Always connect to that "why," especially when things get tough or you get busy. Remember those goals you set at the beginning. If your goal is to get back into your favorite jeans, hang them on the outside of your closet where you'll see them every morning when you wake up. For an extra nudge, pin up an old photo of yourself wearing them.
Or, if you're working toward a health goal such as lowering your blood pressure or relieving chronic back pain, mark your improvements on a chart posted on the fridge. Or tape a photo on your bathroom mirror of someone who's achieved a goal you're striving toward. Think fit, healthy-looking people your age playing tennis, climbing a mountain, training for a triathlon, running a 5K, or skiing with their kids!
2. Schedule a consistent workout time.
Set a regular time that fits into your daily and weekly schedule, and prioritize it just like you would a meeting with your boss or a top client.
Think of it this way: Skipping out on your commitment to take good care of yourself means sooner or later you'll start feeling depleted and run-down, with nothing left to give to those who count on you. Sticking to your fitness regimen not only helps keep you healthy, but also refills your well of physical and mental energy. So you're more likely to be there and be "on" in your job, relationships, family and others who matter to you.
3. Use the power of a pro to keep you on track.
You're much less likely to be a no-show for your workout when someone's waiting for you at the gym, track, pool, court .... Agree on a time and place to work out with a trainer. When someone's there, waiting, and holding you accountable to your exercise commitment, it's a mighty motivator.
Scheduling sessions with a personal fitness trainer creates an especially powerful incentive to work out: You'll feel a natural desire to make your trainer proud, and to respect the time commitment he or she blocked out to work with you. That's powerful inspiration when you're mulling whether to pull the sheets back over your head or pull on those gym shoes!
Yours in Health & Wellness,
Whole Body Fitness, Your Neighborhood Fitness Center, meeting all of your personal training needs
Monday, November 1, 2010
Eat less, move more and lift weights to beat obesity
Eat less, move more and lift weights to beat obesity
A recent study has shown that not only is cardiovascular training important; lifting weights/resistance training is just as important!
Click here to see latest findings from studies presented over the weekend at the Obesity Society meeting in San Diego.
Newsletter - Dance Drop Shadow Image
At WBF, we educate our members and clients on the importance of weight training as well as cardiovascular training. Most of our clients incorporate both into a routine.
Check out our programs that incorporate the best of both world's and get on the fast track to building bone density and muscle!
Sign up for a 1 year membership and receive 2 Personal Training Sessions!
A recent study has shown that not only is cardiovascular training important; lifting weights/resistance training is just as important!
Click here to see latest findings from studies presented over the weekend at the Obesity Society meeting in San Diego.
Newsletter - Dance Drop Shadow Image
At WBF, we educate our members and clients on the importance of weight training as well as cardiovascular training. Most of our clients incorporate both into a routine.
Check out our programs that incorporate the best of both world's and get on the fast track to building bone density and muscle!
Sign up for a 1 year membership and receive 2 Personal Training Sessions!
Tuesday, October 26, 2010
How to Have a Healthy & Fit Halloween:
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
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
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
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
Thursday, July 29, 2010
The Great Aerobic Hoax
For decades, we've been told that the best activity for burning calories and fat is aerobic exercise. Many studies, dating back 3 decades ago, have reported that aerobic exercise is the best way to burn calories and lose fat. As well as offering other benefits, from improving markers of heart-disease risk to coping with mental stress to enhancing cognitive function.
Well, times have changed, and in the past few years with the increasing population of overweight adults and children there has been a mad rush to look at fitness and the impacts it has in our lives. If you're looking to shed fat, the newest weight-loss research will tell you that you need to do more than just jumping on the elliptical or treadmill.
A new study by Jeff Volek, Ph.D., R.D., an exercise and nutrition scientist at the University of Connecticut, is debunking the myth that all exercise is created equal.
Volek's research gives him good reason to doubt the conventional wisdom about the superiority of aerobic exercise for fat loss.
The Study: Volek and his team put overweight people on a reduced-calorie diet and divided them into three groups. One group didn't exercise, another performed aerobic exercise 3 days a week, and a third did both aerobic exercise and weight training 3 days a week.
The results: Each group lost nearly the same amount of weight — about 21 pounds per person in 12 weeks. But the lifters shed 5 more pounds of fat than those who didn't pump iron. The weight they lost was almost pure fat, while the other two groups shed 15 pounds of lard, but also gave up 5-plus pounds of muscle. "Think about that," says Volek. "For the same amount of exercise time, with diets being equal, the participants who lifted lost almost 40 percent more fat."
So, why do you want to build lean body mass (muscle)? The amount of Lean Body mass you have is directly related to your Resting Metabolic Rate (RMR) or commonly known as your metabolism. Your RMR dictates the amount of calories (energy) your body needs just to maintain life. Therefore, the more lean body mass you have-the more metabolically active tissue you have- the higher your metabolism will be.
This isn't a one-time finding, either. Research on low-calorie dieters who don't lift shows that, on average, 75 percent of their weight loss is from fat and 25 percent of it is muscle. That 25 percent may reduce your scale weight, but it doesn't do a lot for your reflection in the mirror. Having strength and definition is important. However, if you weight-train as you diet, you protect your hard-earned muscle and burn extra fat instead.
The New Science of Calorie Burning
In the past we thought that any form of aerobic activity, such as jogging was far better than any type of anaerobic activity, like resistance training, in burning calories. Women focusing on Low-fat options at the store and only cardio at the gyms may be doing themselves a disservice.
When Christopher Scott, Ph.D., an exercise physiologist at the University of Southern Maine, began using an advanced method to estimate energy expenditure during exercise, his data indicated that weight training burns more calories than originally thought — up to 71 percent more. Based on these findings, it's estimated that performing just one circuit of eight exercises — which takes about 8 minutes — can expend 159 to 231 calories. That's about the same as running at a 6-minute-mile pace for the same duration.
From the beginning, fitness programs should be scientifically based. Starting out, we knew that weight training was necessary to avoid muscle loss, and that it appears to boost your metabolism for hours after you work out; we also knew that according to studies, higher-intensity exercises such as interval training and weight training resulted in greater fat loss than lower-intensity exercise did."
Stay tuned for part 2............
Well, times have changed, and in the past few years with the increasing population of overweight adults and children there has been a mad rush to look at fitness and the impacts it has in our lives. If you're looking to shed fat, the newest weight-loss research will tell you that you need to do more than just jumping on the elliptical or treadmill.
A new study by Jeff Volek, Ph.D., R.D., an exercise and nutrition scientist at the University of Connecticut, is debunking the myth that all exercise is created equal.
Volek's research gives him good reason to doubt the conventional wisdom about the superiority of aerobic exercise for fat loss.
The Study: Volek and his team put overweight people on a reduced-calorie diet and divided them into three groups. One group didn't exercise, another performed aerobic exercise 3 days a week, and a third did both aerobic exercise and weight training 3 days a week.
The results: Each group lost nearly the same amount of weight — about 21 pounds per person in 12 weeks. But the lifters shed 5 more pounds of fat than those who didn't pump iron. The weight they lost was almost pure fat, while the other two groups shed 15 pounds of lard, but also gave up 5-plus pounds of muscle. "Think about that," says Volek. "For the same amount of exercise time, with diets being equal, the participants who lifted lost almost 40 percent more fat."
So, why do you want to build lean body mass (muscle)? The amount of Lean Body mass you have is directly related to your Resting Metabolic Rate (RMR) or commonly known as your metabolism. Your RMR dictates the amount of calories (energy) your body needs just to maintain life. Therefore, the more lean body mass you have-the more metabolically active tissue you have- the higher your metabolism will be.
This isn't a one-time finding, either. Research on low-calorie dieters who don't lift shows that, on average, 75 percent of their weight loss is from fat and 25 percent of it is muscle. That 25 percent may reduce your scale weight, but it doesn't do a lot for your reflection in the mirror. Having strength and definition is important. However, if you weight-train as you diet, you protect your hard-earned muscle and burn extra fat instead.
The New Science of Calorie Burning
In the past we thought that any form of aerobic activity, such as jogging was far better than any type of anaerobic activity, like resistance training, in burning calories. Women focusing on Low-fat options at the store and only cardio at the gyms may be doing themselves a disservice.
When Christopher Scott, Ph.D., an exercise physiologist at the University of Southern Maine, began using an advanced method to estimate energy expenditure during exercise, his data indicated that weight training burns more calories than originally thought — up to 71 percent more. Based on these findings, it's estimated that performing just one circuit of eight exercises — which takes about 8 minutes — can expend 159 to 231 calories. That's about the same as running at a 6-minute-mile pace for the same duration.
From the beginning, fitness programs should be scientifically based. Starting out, we knew that weight training was necessary to avoid muscle loss, and that it appears to boost your metabolism for hours after you work out; we also knew that according to studies, higher-intensity exercises such as interval training and weight training resulted in greater fat loss than lower-intensity exercise did."
Stay tuned for part 2............
Tuesday, July 6, 2010
Does the type of Physical Activity you do matter?
The initial response to this question is “yes”, but that only leads us to the deeper root of the question which is “if the type of physical activity I choose matters, what should I be doing?” The answer to this question is unique for each individual, based upon your current status, current level of fitness, physical activity preferences, goals, and time for exercise. With so many variables, how can you figure out what physical activity is best for you? The following guidelines can help you select physical activities and exercise to help you reach your current and future goals.
Discover physical activities that you enjoy
Children enjoy unstructured play. Why? Because it is fun! This may seem basic, but it is amazing the number of adults who turn to activities they don’t really enjoy because of grand promises of weight loss, “ripped abs”, or increased strength and size. Group Classes are a way to not only keep it fun but also structure accountability. If you don’t enjoy something, you are far less likely to stick with it. Since regular physical activity is critical for reaching exercise-related health and fitness goals, choose something you enjoy.
Set realistic goals
Goal setting is an important step in starting any new behavior. If the goal is too easy, you may quickly become bored. If the goal is too lofty, you are likely to soon feel that it is out of reach. To set goals that you can realistically achieve, use your current activity as a starting point and progress from there. If your longest walk each week is 15 minutes, it is unrealistic for you to complete a half marathon (13.1 miles) three months from now. However, it may be realistic for you to train for and complete a 5k (3.1 miles) in three months. After that, you can work towards a 10k (6.2 miles) several months later and then progress from there towards a half marathon if that is still a goal.
The same goes for weight loss, where some ads make grandiose claims like “lose 30 pounds in 30 days.” These ads promise a timeframe that is unrealistic for the amount of weight loss promised. When setting a goal to lose weight, keep in mind that the maximum rate for sustained weight loss has been found to be no more than 1 to 2 pounds of fat per week. The reality shows promote much more weightloss, however these numbers consist of water weight. Not just fat. They are not losing 20 pounds of fat per week!
Once you have set realistic goals, you can use them to help you determine the types of activities you will need to participate in to reach your goals.
Some activity is better than none
The 2008 Physical Activity Guidelines for Americans recommend that adults should participate in weekly aerobic activity totaling 150 minutes at moderate-intensity, 75 minutes at vigorous-intensity, or an equivalent combination of the two, and that adults should do muscle-strengthening activities of moderate- to high-intensity on 2 or more days per week (US Department of Health & Human Services). Exercise can be accumulated in bouts of 10 minutes at a time or in longer bouts, and exercise totals that exceed these recommendations result in greater improvements in health and fitness. This gives us guidelines for how much activity we should aim for, but the most important takeaway message from these guidelines is that “some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.” So, don’t jump immediately into 150 minutes of physical activity. Instead, focus on what you can do now and progress by increasing exercise time, exercise frequency, and eventually increasing exercise intensity.
Aim for a well-rounded program
A well-rounded program should include activities that help improve your cardiovascular health and fitness (cardiorespiratory exercise), and your posture, movement, and muscular fitness (flexibility and resistance training). The specific activities performed in each area will depend on an individual’s current fitness and goals. Cardiorespiratory exercise for someone who is just starting out should focus on moderate-intensity exercise where the individual is working just below the point where talking during exercise becomes a little bit challenging, while a regular exerciser looking to increase fitness or train for an event would perform higher-intensity intervals to push his or her system. Focus on flexibility through dynamic movements during the warm-up, and stretching during the cool down.
Getting started
Always see your physician for a medical examination before you begin. Once you know you are cleared for exercise, select activities that you enjoy and set an initial goal to be active on three or more days per week. When selecting physical activities keep this rule in mind – the most effective exercise program for you is the one that you will actually do on a regular basis.
Yours in Health & Wellness
-tammie
Discover physical activities that you enjoy
Children enjoy unstructured play. Why? Because it is fun! This may seem basic, but it is amazing the number of adults who turn to activities they don’t really enjoy because of grand promises of weight loss, “ripped abs”, or increased strength and size. Group Classes are a way to not only keep it fun but also structure accountability. If you don’t enjoy something, you are far less likely to stick with it. Since regular physical activity is critical for reaching exercise-related health and fitness goals, choose something you enjoy.
Set realistic goals
Goal setting is an important step in starting any new behavior. If the goal is too easy, you may quickly become bored. If the goal is too lofty, you are likely to soon feel that it is out of reach. To set goals that you can realistically achieve, use your current activity as a starting point and progress from there. If your longest walk each week is 15 minutes, it is unrealistic for you to complete a half marathon (13.1 miles) three months from now. However, it may be realistic for you to train for and complete a 5k (3.1 miles) in three months. After that, you can work towards a 10k (6.2 miles) several months later and then progress from there towards a half marathon if that is still a goal.
The same goes for weight loss, where some ads make grandiose claims like “lose 30 pounds in 30 days.” These ads promise a timeframe that is unrealistic for the amount of weight loss promised. When setting a goal to lose weight, keep in mind that the maximum rate for sustained weight loss has been found to be no more than 1 to 2 pounds of fat per week. The reality shows promote much more weightloss, however these numbers consist of water weight. Not just fat. They are not losing 20 pounds of fat per week!
Once you have set realistic goals, you can use them to help you determine the types of activities you will need to participate in to reach your goals.
Some activity is better than none
The 2008 Physical Activity Guidelines for Americans recommend that adults should participate in weekly aerobic activity totaling 150 minutes at moderate-intensity, 75 minutes at vigorous-intensity, or an equivalent combination of the two, and that adults should do muscle-strengthening activities of moderate- to high-intensity on 2 or more days per week (US Department of Health & Human Services). Exercise can be accumulated in bouts of 10 minutes at a time or in longer bouts, and exercise totals that exceed these recommendations result in greater improvements in health and fitness. This gives us guidelines for how much activity we should aim for, but the most important takeaway message from these guidelines is that “some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.” So, don’t jump immediately into 150 minutes of physical activity. Instead, focus on what you can do now and progress by increasing exercise time, exercise frequency, and eventually increasing exercise intensity.
Aim for a well-rounded program
A well-rounded program should include activities that help improve your cardiovascular health and fitness (cardiorespiratory exercise), and your posture, movement, and muscular fitness (flexibility and resistance training). The specific activities performed in each area will depend on an individual’s current fitness and goals. Cardiorespiratory exercise for someone who is just starting out should focus on moderate-intensity exercise where the individual is working just below the point where talking during exercise becomes a little bit challenging, while a regular exerciser looking to increase fitness or train for an event would perform higher-intensity intervals to push his or her system. Focus on flexibility through dynamic movements during the warm-up, and stretching during the cool down.
Getting started
Always see your physician for a medical examination before you begin. Once you know you are cleared for exercise, select activities that you enjoy and set an initial goal to be active on three or more days per week. When selecting physical activities keep this rule in mind – the most effective exercise program for you is the one that you will actually do on a regular basis.
Yours in Health & Wellness
-tammie
Thursday, July 1, 2010
Your 4th of July BBQ
Last July 4, Joey Chestnut earned his third consecutive victory in Coney Island’s Nathan’s Famous Hot Dog Eating Contest—the gustatory champ downed 68 hot dogs in 10 minutes. That jaw-dropping stat is made scarier still when you realize that Chestnut consumed over 20,000 calories in that time. That’s a whole day’s worth of calories ... per minute.
Now, your own Independence Day festivities may not rival Chestnut’s, but these days you could easily consume a full day of calories in one sitting—and that’s before you reach for seconds. When grills go wild, so do waistlines. But after the past weekend and a couple conversations with clients about BBQ and the options I felt that y’all might need a few ideas…..
I know it doesn’t seem like it but there is a healthier option for your next BBQ, and save yourself over 800 calories (or more) at each meal.
Best and Worst Summer BBQ Meat
Eat This!
Pork Tenderloin (6 oz)
328 calories
11.5 g fat (4 g saturated)
95 mg sodium
Not That!
Cheeseburger (5 oz)
630 Calories
41 g fat (15 g saturated)
735 mg sodium
Pork tenderloin is one of the most underrated cuts in the meat case. It's not just lean, but loaded with thiamin, a B vitamin that converts sugar into energy. Compare that to the cheeseburger, which has nearly double the calories and four times the amount of fat.
Then again, maybe only a burger will do for you. If so, switch to grass-fed beef. You’ll get a leaner chuck with a higher concentration of omega-3s.
Best and Worst Summer BBQ Side
Eat This!
Coleslaw (1/2 c)
150 calories
8 g fat (1 g saturated)
350 mg sodium
Not That!
Potato Salad (1/2 c)
310 calories
15 g fat (3 g saturated)
430 mg sodium
Potato salad is one of those foods that sounds healthier than it is. After all, potatoes ... good. Salad ... good. Here's the problem: Mayonnaise ... bad. Very bad. Of course, coleslaw is a vehicle for mayo as well, so it comes down to which vehicle is better for the environment that is your body. Coleslaw wins here by a nose; it has fewer calories and less fat, sodium, and carbs.
That said, if you have your heart set on potato salad, prepare it like the Germans do—that is, with a mustard base instead of mayo. This will cut close to 100 calories from each serving. (For other free health, fitness and nutrition secrets that will improve your life right this second, follow us on facebook.
Best and Worst Summer BBQ Snack
Eat This!
Tortilla Chips and Guacamole (about 10 chips)
160 calories
11 g fat (3 g saturated)
280 mg sodium
Not That!
Corn on the Cob with Butter
200 calories
7 g fat (4 g saturated)
190 mg sodium
It’s an American birthright to eat corn, but truthfully, it offers little nutritionally compared to a powerhouse like avocado. So stick with the chips. Choose a whole-grain chip like those made by Garden of Eatin’ and you’ll get a boost of fiber to go along with guacamole’s good monounsaturated fats. But remember even though avocados are packed with vitamins they are packed with calories, try salsa instead and make it even better!
Still want corn? Fine, but make it healthier by cutting back on the butter and sprinkling it with chili powder and lime juice. And remember: Cutting calories isn’t always a matter of watching what you eat. Watch what you drink, and you can trim over 400 calories from your daily diet, without actually altering your food consumption at all.
Best and Worst Summer BBQ Salad
Eat This!
Fruit Salad (1/2 c)
55 calories
0 g fat
5 mg sodium
13 g sugars
Not That!
Iceberg Salad with Ranch
175 calories
11 g fat (2 g saturated)
240 mg sodium
Besides mayonnaise, ranch is responsible for turning more healthy foods unhealthy than any other condiment. Instead of munching on the greens, dice up some melons, kiwi, and pineapple and then toss in a few grapes for good measure. This salad’s naturally sweet and loaded with fiber and antioxidants.
I hope this helps you enjoy your summer hanging with friends and family as well as helping you enjoy your soon to be shrinking waistline! Happy Summer Everyone!
Just a reminder that we will be open next Monday the 5th of July!
-tammie
Now, your own Independence Day festivities may not rival Chestnut’s, but these days you could easily consume a full day of calories in one sitting—and that’s before you reach for seconds. When grills go wild, so do waistlines. But after the past weekend and a couple conversations with clients about BBQ and the options I felt that y’all might need a few ideas…..
I know it doesn’t seem like it but there is a healthier option for your next BBQ, and save yourself over 800 calories (or more) at each meal.
Best and Worst Summer BBQ Meat
Eat This!
Pork Tenderloin (6 oz)
328 calories
11.5 g fat (4 g saturated)
95 mg sodium
Not That!
Cheeseburger (5 oz)
630 Calories
41 g fat (15 g saturated)
735 mg sodium
Pork tenderloin is one of the most underrated cuts in the meat case. It's not just lean, but loaded with thiamin, a B vitamin that converts sugar into energy. Compare that to the cheeseburger, which has nearly double the calories and four times the amount of fat.
Then again, maybe only a burger will do for you. If so, switch to grass-fed beef. You’ll get a leaner chuck with a higher concentration of omega-3s.
Best and Worst Summer BBQ Side
Eat This!
Coleslaw (1/2 c)
150 calories
8 g fat (1 g saturated)
350 mg sodium
Not That!
Potato Salad (1/2 c)
310 calories
15 g fat (3 g saturated)
430 mg sodium
Potato salad is one of those foods that sounds healthier than it is. After all, potatoes ... good. Salad ... good. Here's the problem: Mayonnaise ... bad. Very bad. Of course, coleslaw is a vehicle for mayo as well, so it comes down to which vehicle is better for the environment that is your body. Coleslaw wins here by a nose; it has fewer calories and less fat, sodium, and carbs.
That said, if you have your heart set on potato salad, prepare it like the Germans do—that is, with a mustard base instead of mayo. This will cut close to 100 calories from each serving. (For other free health, fitness and nutrition secrets that will improve your life right this second, follow us on facebook.
Best and Worst Summer BBQ Snack
Eat This!
Tortilla Chips and Guacamole (about 10 chips)
160 calories
11 g fat (3 g saturated)
280 mg sodium
Not That!
Corn on the Cob with Butter
200 calories
7 g fat (4 g saturated)
190 mg sodium
It’s an American birthright to eat corn, but truthfully, it offers little nutritionally compared to a powerhouse like avocado. So stick with the chips. Choose a whole-grain chip like those made by Garden of Eatin’ and you’ll get a boost of fiber to go along with guacamole’s good monounsaturated fats. But remember even though avocados are packed with vitamins they are packed with calories, try salsa instead and make it even better!
Still want corn? Fine, but make it healthier by cutting back on the butter and sprinkling it with chili powder and lime juice. And remember: Cutting calories isn’t always a matter of watching what you eat. Watch what you drink, and you can trim over 400 calories from your daily diet, without actually altering your food consumption at all.
Best and Worst Summer BBQ Salad
Eat This!
Fruit Salad (1/2 c)
55 calories
0 g fat
5 mg sodium
13 g sugars
Not That!
Iceberg Salad with Ranch
175 calories
11 g fat (2 g saturated)
240 mg sodium
Besides mayonnaise, ranch is responsible for turning more healthy foods unhealthy than any other condiment. Instead of munching on the greens, dice up some melons, kiwi, and pineapple and then toss in a few grapes for good measure. This salad’s naturally sweet and loaded with fiber and antioxidants.
I hope this helps you enjoy your summer hanging with friends and family as well as helping you enjoy your soon to be shrinking waistline! Happy Summer Everyone!
Just a reminder that we will be open next Monday the 5th of July!
-tammie
Wednesday, June 30, 2010
Battling Boredom
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.
Follow us on Facebook
Yours in Health & Wellness,
Tammie
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.
Follow us on Facebook
Yours in Health & Wellness,
Tammie
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