My 10 Favorite Places to get outside! Number 1

Ahh, where in Portland can you get an amazing urban view, the grit of the city (does Portland even have grit?) and a lovely array of people being active...
Yes that is right, not too hard to guess this one. Get yourself out to the Eastbank Esplanade, fastly growing to iconic stature! But don't be afraid to visit us-we are however stuck inside.
Remember now and only through June 30th in honor of Father's Day, guys get 10% Personal Training and Fitness packages!
Yours in health and wellness!
-Tammie

Spot Reduction, Is it Possible?

I get this request all the time-spot reduction. My question to my clients: Is it possible? Or too good to be true?
Besides launching millions of sit-ups, leg lifts and torso twists, the desire for a toned and taut physique has led to the purchase of a long line of exercise devices of dubious worth. Countless inventions, such as vibrating belts and “gut-busting” contraptions, have claimed to miraculously tighten and tone certain trouble spots.
But the miracles people were expecting never materialized, and those “spots” remained “unreduced.”
What’s wrong with spot reduction?
Where did we go wrong? In the effort to tone their bodies, people neglected the most important factor: fat. Exercises such as crunches or leg lifts improve the tone and endurance of the muscles, but they don’t burn fat. On the other hand, when you do exercises that elevate the heart rate, such as bicycling, walking or aerobic dance, the body will draw upon its fat stores for energy. This is one main misconception that we try to alleviate from WBF’s clients and members way of thinking. You should use cardio to elevate your heart rate, making you a fitter fat-burner rather than see the elliptical as toning your butt or thighs, that is what resistance training is for.

Alternative Solutions
Eating healthy and following an exercise program that combines aerobic activity and resistance training is the key to changing the shape of your body.
In addition to burning calories through aerobic activity, strength training will increase the amount of muscle i.e. Lean Body Mass, which burns even more calories. We go into this in depth with our clients as to how much resistance training boosts your Basal Metabolic Rate. But many people shun the idea of intensive exercise, scared off by the idea of five-mile runs, barbells or aerobic classes.
Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 30 minutes of aerobic activity per week. Ideally, for long-term weight control, you should perform a 60-minute aerobic exercise session most days of the week. One way I have found and clients have had success is to incorporate a fun class into their routine-it makes the 60 minutes fly by. Another thing I have tried with clients and has seemed to work is to mix it up. If you need to do cardio for more than 30 minutes try alternating between the equipment (bike, to elliptical to treadmill 15 min each) or try an interval circuit like a 2min/3min intense/recover program)* Below I have included some fun alternatives to traditional aerobic exercise are effective fat burners:
• Mountain biking
• In-line skating
• Walking at a brisk pace
• Social dancing, try a hip hop class or Latin dance
• Hiking
• Martial arts
• Boxing, see our Box 2b Fit class
• Cross-country skiing
• Downhill skiing
• Water sports, canoeing or kayaking is a great one.
Remember to choose an activity because it interests you, not because it is touted as a great workout. Remember, the most effective exercise is the one you will stick with for the long haul.
A few things to keep in mind when starting any new activity:
• Don’t start out too hard or too fast or you may injure yourself or quit before seeing any benefit.
• Always concentrate on enjoying yourself, rather than on what a particular exercise might do for you.
• Keep your exercise comfortable and only increase intensity after your body becomes accustomed to new activity levels.
Finally, always check with your doctor before beginning any exercise program, especially if you’re a male over 45 or a female over 55, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.
A Final Word About Toning Exercises
Just because exercises like leg lifts and crunches won’t budge the fat does not mean that they are not beneficial. Unlike some aerobic activities, these exercises can strengthen and tone specific muscles of the body. The best way to shape up is to incorporate strength and toning exercises with aerobic exercises. Before you know it, you’ll be on your way to looking and feeling better.
*this is just an example and should not be seen as a prescription for exercise. Consult your doctor before beginning an exercise program and meet with a certified trainer to receive your own custom routine.
Yours in Health and Welolness,
Tammie

12pm Saturday Box 2b Fit Boxing Class

So I know you have heard the promise of a class kicking your butt -(but) this one will definitely get that heart rate a pumping!
Here is my Recipe for a favorite workout this weekend!
BOX 2B FIT:
Ingredients
1 part willing participant
1 part crazy trainer 'the ICE-Berg'
2 parts cardio
2 parts jump rope
1 part resistance
1 Heavy Bag
Gloves
and SWEAT!!

Directions:
Mix all together making sure to gently work the Bag into the Mix and constantly add your cardio into the pot. Mix it Up for an hour and Wallah- a Fitter You!
Where: 1408 E Burnside
Time: 12pm Saturdays

What to do with stubborn knee pain

If you are like a lot of my clients, you are looking for that special exercise to alleviate your stubborn knee pain. No matter your level of fitness, after low back pain, this is the number one issue I hear from clients. But not to worry there may be help yet!

Recent studies have shown a twice weekly hip strengthening regimen performed for six weeks proved surprisingly effective at reducing -- and in some cases eliminating -- knee pain referred to as patellofemoral pain (PFP) in female runners.

The study by Tracy Dierks, assistant professor in the Department of Physical Therapy at Indiana University-Purdue University Indianapolis, was based on the theory that stronger hips would correct running form errors that contribute to PFP, even though study participants were given no instruction in gait training. The study used a pain scale of 0 to 10, with 3 representing the onset of pain and 7 representing very strong pain -- the point at which the runners normally stop running because the pain is too great. The injured runners began the six-week trial registering pain of 7 when they ran on a treadmill and finished the study period registering pain levels of 2 or lower; i.e. no onset of pain. PFP, one of the most common running injuries, is caused when the thigh bone rubs against the back of the knee cap. Runners with PFP typically do not feel pain when they begin running, but once the pain begins, it gets increasingly worse. Once they stop running, the pain goes away almost immediately. Dierks said studies indicate PFP essentially wears away cartilage and can have the same effect as osteoarthritis. His study participants showed many of the classic signs of PFP, the most prominent being their knees collapsing inward when running or doing a squat exercise move.
Hip strength measurements were taken before and after the runners in the control group maintained their normal running schedule for six weeks.
Strengthening the area around the hip by doing ball squats, exercises focusing on the abductors and adductor areas were also shown to help alleviate the chronic pain.

And yes just like you sang in grade school- “the hip bone’s connected to the knee bone”
I suggest to my clients that are exhibiting chronic pain in the areas of back, hip and knee to try some yoga. Yoga is an amazing tool to help strengthen and facilitate proper body awareness in these areas. As with any form of exercise, make sure that the fitness professional is aware of your conditions and limitations so that they will be able to modify and redirect exercises specific to your needs!
For more information and other articles visit us at
WBF Facebook Page

Your inHealth & Wellness,
Tammie

Reach Your Goals Part 2

Self-evaluation
If you feel like you are doing everything possible to attain that SMART goal but are still coming up short, perhaps you need to evaluate where you are. One of the ways we do this with clients is to have them try keeping a diet and exercise journal for one week and check to see if you are actually maintaining a program that will get you where you want to be.
Behavioral vs. Physiological
People often start a program with the intention of making a change, but struggle to stick with it. Remember, it is only when you decide that you are ready to make a real commitment to this change and do it for yourself that you expect results. Without a real resolution to change, you will likely encounter many obstacles and barriers that will make sticking with the program difficult. Consider the following tips if you are thinking about starting a program:
• Ask yourself why you want to make this change and who you are doing it for.
• Write down a list of all the benefits you foresee with making this change and a list of costs (e.g., time, effort and money) that will be required to do so. If the balance swings in favor of the benefits, you are likely to stick with the program.
• Identify a support system. Find individuals of significance in your life who will support your desire to change and perhaps even join you.
• Select some rewards for achieving major steps in your program. Recognize your achievements with treats such as a purchase, attending a function or even taking a trip. Such rewards will help you stay motivated during the beginning of your program.
• Visibly place prompts and cues that constantly remind you of the decision you made to change, and remove any stimuli that may trigger undesirable behaviors. For example, placing visible notes or keeping a workout bag accessible will prompt good behavior, while removing ice cream from the freezer may remove a negative stimulus.
I hope these ideas help you with all your goals. If one of your goals is to relax and release stress you may want to try yoga. Come in and try one of our classes in the new expanded space! Our Vinyasa Flow class tonight Tuesday at 6pm! See you there

Yours in Health & Wellness,

Tammie

Reaching Your Goals the SMART Way

One thing that I do with all my clients is set goals. Focusing on specific actions in order to reach that goal whether it be losing a few pounds or completing a 10K. I wanted to share with you the approach that we use at Whole Body Fitness.
One proven way to set effective goals is using the SMART goal method. This method gives me the ability to turn my clients ideas into reality.

SPECIFIC: The goals must specifically state what is to be accomplished. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to improve your fitness level, set a specific goal such as being able to walk on the treadmill for 20 minutes at a time.

MEASURABLE: The goals must be measureable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your percent body fat and body weight, but also monitor how your pants fit.

ATTAINABLE: The goals must be attainable—not too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to a perception of failure. I always try and focus first on the long term goal and then go backwards from there setting mini goals to get us there.
RELEVANT: The goals must be relevant or pertinent to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints would not be the best approach

TIME-BOUND: The goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track.

Stay tuned this week for more of my secrets on how you can reach your goals!

Periodized Training and Why It Is Important

You have the best intentions regarding your workout, but find that your motivation has been sapped. Lately, no matter how hard or how often you work out, you just can’t seem to progress any further. You’re stuck on a plateau. It turns out that the exercise you’ve been doing has worked so well that your body has adapted to it. You need to “shock” or “surprise” your body a bit. You need to give it a new challenge periodically if you’re going to continue to make gains.
That goes for both strength and cardiovascular training. “Periodizing” your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or “periods” to keep your body working harder, while still giving it adequate rest.
For example, you can alter your strength-training program by adjusting the following variables:
• The number of repetitions per set, or the number of sets of each exercise
• The amount of resistance used
• The rest period between sets, exercises or training sessions
• The order of the exercises, or the types of exercises
• The speed at which you complete each exercise
• There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports. The most commonly used program is one that will move you from low resistance and a high number of repetitions to high resistance and a lower number of repetitions.
• Such a program will allow your muscles to strengthen gradually and is appropriate for anyone interested in general fitness.
Research Shows Better Results
A frequently cited study conducted at the Human Performance Laboratory at Ball State University has shown that a periodized strength-training program can produce better results than a non-periodized program. The purpose of the study, which was published in the journal Medicine & Science in Sports & Exercise in 2001, was to determine the long-term training adaptations associated with low-volume, circuit-type training vs. periodized, high-volume resistance training in women (volume = total amount of weight lifted during each session).
The 34 women in the study were divided into those two groups, along with a non-exercising control group. Group 1 performed one set of eight to 12 repetitions to muscle failure three days per week for 12 weeks. Group 2 performed two to four sets of three to 15 repetitions, with periodized volume and intensity, four days per week during the 12- week period.
As the chart shows, the periodized group showed more substantial gains in lean muscle, greater reductions in body fat and more substantial strength gains than the non-periodized group after 12 weeks.
Periodizing Your Cardiovascular Workout
You should also periodize your cardiovascular training for the same reasons—to further challenge your body while still allowing for adequate recovery time. If, for example, you’re a recreational runner, running for fitness, fun and the occasional short race, you’ll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.
What you don’t want to do is complete the same run every time. If you run too easily, and don’t push yourself, you won’t progress. And chances are you’ll get bored. Conversely, too much speed or high-intensity training will lead to injury or burnout, and most likely, disappointing race results.
If you are serious about improving your time in a 10K or completing a half marathon or even a full marathon, you’ll need a periodized program geared to each type of race. Many such programs are available from local running clubs, in running books and magazines, from some health clubs, as well as on running websites.
Specially designed periodized training programs are also available for cycling and many other sports. Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals.

Your in Health & Wellness
Tammie