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
Tuesday, July 6, 2010
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
Thursday, June 24, 2010
My 10 Favorite Places to get outside! Number 1
Ahh, where in Portland can you get an amazing urban view, the grit of the city (does Portland even have grit?) and a lovely array of people being active...
Yes that is right, not too hard to guess this one. Get yourself out to the Eastbank Esplanade, fastly growing to iconic stature! But don't be afraid to visit us-we are however stuck inside.
Remember now and only through June 30th in honor of Father's Day, guys get 10% Personal Training and Fitness packages!
Yours in health and wellness!
-Tammie
Tuesday, June 15, 2010
Spot Reduction, Is it Possible?
I get this request all the time-spot reduction. My question to my clients: Is it possible? Or too good to be true?
Besides launching millions of sit-ups, leg lifts and torso twists, the desire for a toned and taut physique has led to the purchase of a long line of exercise devices of dubious worth. Countless inventions, such as vibrating belts and “gut-busting” contraptions, have claimed to miraculously tighten and tone certain trouble spots.
But the miracles people were expecting never materialized, and those “spots” remained “unreduced.”
What’s wrong with spot reduction?
Where did we go wrong? In the effort to tone their bodies, people neglected the most important factor: fat. Exercises such as crunches or leg lifts improve the tone and endurance of the muscles, but they don’t burn fat. On the other hand, when you do exercises that elevate the heart rate, such as bicycling, walking or aerobic dance, the body will draw upon its fat stores for energy. This is one main misconception that we try to alleviate from WBF’s clients and members way of thinking. You should use cardio to elevate your heart rate, making you a fitter fat-burner rather than see the elliptical as toning your butt or thighs, that is what resistance training is for.
Alternative Solutions
Eating healthy and following an exercise program that combines aerobic activity and resistance training is the key to changing the shape of your body.
In addition to burning calories through aerobic activity, strength training will increase the amount of muscle i.e. Lean Body Mass, which burns even more calories. We go into this in depth with our clients as to how much resistance training boosts your Basal Metabolic Rate. But many people shun the idea of intensive exercise, scared off by the idea of five-mile runs, barbells or aerobic classes.
Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 30 minutes of aerobic activity per week. Ideally, for long-term weight control, you should perform a 60-minute aerobic exercise session most days of the week. One way I have found and clients have had success is to incorporate a fun class into their routine-it makes the 60 minutes fly by. Another thing I have tried with clients and has seemed to work is to mix it up. If you need to do cardio for more than 30 minutes try alternating between the equipment (bike, to elliptical to treadmill 15 min each) or try an interval circuit like a 2min/3min intense/recover program)* Below I have included some fun alternatives to traditional aerobic exercise are effective fat burners:
• Mountain biking
• In-line skating
• Walking at a brisk pace
• Social dancing, try a hip hop class or Latin dance
• Hiking
• Martial arts
• Boxing, see our Box 2b Fit class
• Cross-country skiing
• Downhill skiing
• Water sports, canoeing or kayaking is a great one.
Remember to choose an activity because it interests you, not because it is touted as a great workout. Remember, the most effective exercise is the one you will stick with for the long haul.
A few things to keep in mind when starting any new activity:
• Don’t start out too hard or too fast or you may injure yourself or quit before seeing any benefit.
• Always concentrate on enjoying yourself, rather than on what a particular exercise might do for you.
• Keep your exercise comfortable and only increase intensity after your body becomes accustomed to new activity levels.
Finally, always check with your doctor before beginning any exercise program, especially if you’re a male over 45 or a female over 55, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.
A Final Word About Toning Exercises
Just because exercises like leg lifts and crunches won’t budge the fat does not mean that they are not beneficial. Unlike some aerobic activities, these exercises can strengthen and tone specific muscles of the body. The best way to shape up is to incorporate strength and toning exercises with aerobic exercises. Before you know it, you’ll be on your way to looking and feeling better.
*this is just an example and should not be seen as a prescription for exercise. Consult your doctor before beginning an exercise program and meet with a certified trainer to receive your own custom routine.
Yours in Health and Welolness,
Tammie
Besides launching millions of sit-ups, leg lifts and torso twists, the desire for a toned and taut physique has led to the purchase of a long line of exercise devices of dubious worth. Countless inventions, such as vibrating belts and “gut-busting” contraptions, have claimed to miraculously tighten and tone certain trouble spots.
But the miracles people were expecting never materialized, and those “spots” remained “unreduced.”
What’s wrong with spot reduction?
Where did we go wrong? In the effort to tone their bodies, people neglected the most important factor: fat. Exercises such as crunches or leg lifts improve the tone and endurance of the muscles, but they don’t burn fat. On the other hand, when you do exercises that elevate the heart rate, such as bicycling, walking or aerobic dance, the body will draw upon its fat stores for energy. This is one main misconception that we try to alleviate from WBF’s clients and members way of thinking. You should use cardio to elevate your heart rate, making you a fitter fat-burner rather than see the elliptical as toning your butt or thighs, that is what resistance training is for.
Alternative Solutions
Eating healthy and following an exercise program that combines aerobic activity and resistance training is the key to changing the shape of your body.
In addition to burning calories through aerobic activity, strength training will increase the amount of muscle i.e. Lean Body Mass, which burns even more calories. We go into this in depth with our clients as to how much resistance training boosts your Basal Metabolic Rate. But many people shun the idea of intensive exercise, scared off by the idea of five-mile runs, barbells or aerobic classes.
Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 30 minutes of aerobic activity per week. Ideally, for long-term weight control, you should perform a 60-minute aerobic exercise session most days of the week. One way I have found and clients have had success is to incorporate a fun class into their routine-it makes the 60 minutes fly by. Another thing I have tried with clients and has seemed to work is to mix it up. If you need to do cardio for more than 30 minutes try alternating between the equipment (bike, to elliptical to treadmill 15 min each) or try an interval circuit like a 2min/3min intense/recover program)* Below I have included some fun alternatives to traditional aerobic exercise are effective fat burners:
• Mountain biking
• In-line skating
• Walking at a brisk pace
• Social dancing, try a hip hop class or Latin dance
• Hiking
• Martial arts
• Boxing, see our Box 2b Fit class
• Cross-country skiing
• Downhill skiing
• Water sports, canoeing or kayaking is a great one.
Remember to choose an activity because it interests you, not because it is touted as a great workout. Remember, the most effective exercise is the one you will stick with for the long haul.
A few things to keep in mind when starting any new activity:
• Don’t start out too hard or too fast or you may injure yourself or quit before seeing any benefit.
• Always concentrate on enjoying yourself, rather than on what a particular exercise might do for you.
• Keep your exercise comfortable and only increase intensity after your body becomes accustomed to new activity levels.
Finally, always check with your doctor before beginning any exercise program, especially if you’re a male over 45 or a female over 55, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.
A Final Word About Toning Exercises
Just because exercises like leg lifts and crunches won’t budge the fat does not mean that they are not beneficial. Unlike some aerobic activities, these exercises can strengthen and tone specific muscles of the body. The best way to shape up is to incorporate strength and toning exercises with aerobic exercises. Before you know it, you’ll be on your way to looking and feeling better.
*this is just an example and should not be seen as a prescription for exercise. Consult your doctor before beginning an exercise program and meet with a certified trainer to receive your own custom routine.
Yours in Health and Welolness,
Tammie
Friday, June 11, 2010
12pm Saturday Box 2b Fit Boxing Class
So I know you have heard the promise of a class kicking your butt -(but) this one will definitely get that heart rate a pumping!
Here is my Recipe for a favorite workout this weekend!
BOX 2B FIT:
Ingredients
1 part willing participant
1 part crazy trainer 'the ICE-Berg'
2 parts cardio
2 parts jump rope
1 part resistance
1 Heavy Bag
Gloves
and SWEAT!!
Directions:
Mix all together making sure to gently work the Bag into the Mix and constantly add your cardio into the pot. Mix it Up for an hour and Wallah- a Fitter You!
Where: 1408 E Burnside
Time: 12pm Saturdays
Here is my Recipe for a favorite workout this weekend!
BOX 2B FIT:
Ingredients
1 part willing participant
1 part crazy trainer 'the ICE-Berg'
2 parts cardio
2 parts jump rope
1 part resistance
1 Heavy Bag
Gloves
and SWEAT!!
Directions:
Mix all together making sure to gently work the Bag into the Mix and constantly add your cardio into the pot. Mix it Up for an hour and Wallah- a Fitter You!
Where: 1408 E Burnside
Time: 12pm Saturdays
Thursday, June 10, 2010
What to do with stubborn knee pain
If you are like a lot of my clients, you are looking for that special exercise to alleviate your stubborn knee pain. No matter your level of fitness, after low back pain, this is the number one issue I hear from clients. But not to worry there may be help yet!
Recent studies have shown a twice weekly hip strengthening regimen performed for six weeks proved surprisingly effective at reducing -- and in some cases eliminating -- knee pain referred to as patellofemoral pain (PFP) in female runners.
The study by Tracy Dierks, assistant professor in the Department of Physical Therapy at Indiana University-Purdue University Indianapolis, was based on the theory that stronger hips would correct running form errors that contribute to PFP, even though study participants were given no instruction in gait training. The study used a pain scale of 0 to 10, with 3 representing the onset of pain and 7 representing very strong pain -- the point at which the runners normally stop running because the pain is too great. The injured runners began the six-week trial registering pain of 7 when they ran on a treadmill and finished the study period registering pain levels of 2 or lower; i.e. no onset of pain. PFP, one of the most common running injuries, is caused when the thigh bone rubs against the back of the knee cap. Runners with PFP typically do not feel pain when they begin running, but once the pain begins, it gets increasingly worse. Once they stop running, the pain goes away almost immediately. Dierks said studies indicate PFP essentially wears away cartilage and can have the same effect as osteoarthritis. His study participants showed many of the classic signs of PFP, the most prominent being their knees collapsing inward when running or doing a squat exercise move.
Hip strength measurements were taken before and after the runners in the control group maintained their normal running schedule for six weeks.
Strengthening the area around the hip by doing ball squats, exercises focusing on the abductors and adductor areas were also shown to help alleviate the chronic pain.
And yes just like you sang in grade school- “the hip bone’s connected to the knee bone”
I suggest to my clients that are exhibiting chronic pain in the areas of back, hip and knee to try some yoga. Yoga is an amazing tool to help strengthen and facilitate proper body awareness in these areas. As with any form of exercise, make sure that the fitness professional is aware of your conditions and limitations so that they will be able to modify and redirect exercises specific to your needs!
For more information and other articles visit us at
WBF Facebook Page
Your inHealth & Wellness,
Tammie
Recent studies have shown a twice weekly hip strengthening regimen performed for six weeks proved surprisingly effective at reducing -- and in some cases eliminating -- knee pain referred to as patellofemoral pain (PFP) in female runners.
The study by Tracy Dierks, assistant professor in the Department of Physical Therapy at Indiana University-Purdue University Indianapolis, was based on the theory that stronger hips would correct running form errors that contribute to PFP, even though study participants were given no instruction in gait training. The study used a pain scale of 0 to 10, with 3 representing the onset of pain and 7 representing very strong pain -- the point at which the runners normally stop running because the pain is too great. The injured runners began the six-week trial registering pain of 7 when they ran on a treadmill and finished the study period registering pain levels of 2 or lower; i.e. no onset of pain. PFP, one of the most common running injuries, is caused when the thigh bone rubs against the back of the knee cap. Runners with PFP typically do not feel pain when they begin running, but once the pain begins, it gets increasingly worse. Once they stop running, the pain goes away almost immediately. Dierks said studies indicate PFP essentially wears away cartilage and can have the same effect as osteoarthritis. His study participants showed many of the classic signs of PFP, the most prominent being their knees collapsing inward when running or doing a squat exercise move.
Hip strength measurements were taken before and after the runners in the control group maintained their normal running schedule for six weeks.
Strengthening the area around the hip by doing ball squats, exercises focusing on the abductors and adductor areas were also shown to help alleviate the chronic pain.
And yes just like you sang in grade school- “the hip bone’s connected to the knee bone”
I suggest to my clients that are exhibiting chronic pain in the areas of back, hip and knee to try some yoga. Yoga is an amazing tool to help strengthen and facilitate proper body awareness in these areas. As with any form of exercise, make sure that the fitness professional is aware of your conditions and limitations so that they will be able to modify and redirect exercises specific to your needs!
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Your inHealth & Wellness,
Tammie
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