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!
Thursday, January 13, 2011
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
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