Archive for the 'Exercises' Category

Tips to Stay Healthy and Fit on Vacation

Published on June 19, 2012 in Exercises and Uncategorized. 2 Comments Tags: .

It’s that time of year- we’re taking vacations, we’re relaxing by the pool and we’re drinking cold drinks we didn’t crave so much in the winter (aka margs). I say we can do all these things as long as we stay active and eat and drink responsibly most (85%) of the time! Most of us struggle while on vacation b/c we’re out of our rountine, we’re eating and drinking with others (friends/family) who may not have a limit, and  lets face it, we feel pretty lazy and content when away from the hustle and bustle of our everyday busy lives. Here are some tips I have found useful while on vacation so I don’t return to “real life” feeling like a slug or to a closet full of tight fitting clothes!

1. Make it a point to exercise or stay active- I usually try to wake up earlier than my family and get a run in before their day starts or I pack a jumprope and bands and do a 30 min strength/cardio workout. If not, I will play frisbee or badmitton with the kids (on the beach) and stay active that way. Any activity on the beach can be a workout with the resistance of the deep sand!

2. I have to say, I do like a margarita or two in the summer but I know in the back of my head that just one contains as many calories as 8 fast food tacos- gross! I’ll have one or two but then give up or go very light on the chips and guac. It’s fine to enjoy special food or drinks while on vacation, just do’t overdo it.

3. Pack a cooler or two with healthy foods/snacks from home or cook a meal or two ahead, freeze,  and take it with you in tupperware. I find it comforting to have my usual healthy snacks on hand b/c I know I feel better when I eat them, and don’t want to be stuck digging into the chip bag when I find myself hungry on the beach. If you don’t feel like lugging a cooler full of food, take a trip to the grocery store when you arrive to your destination- set yourself up for success for the week! Personally, I think it’s easier to pack a cooler than have to go shopping when I arrive somewhere to relax. :)

4. When going out to dinner, definately eat a snack before leaving the house so you’re not starving and tempted to eat the whole basket of bread. Also- choose to splurge (and share) something you don’t normally eat at home. You can eat bread at any restaurant, instead – save your calories for something new like a special dessert o ran after dinner drink.

5. This is a general tip for everyday….Don’t think of food as the enemy or as “good” or “bad”. Eat to feel good and fuel your body. You can enjoy a drink or a dessert without the guilt, if you choose those things once in awhile as a treat and not part of your daily diet. Including dessert and alcohol daily is a habit and not nearly as enjoyable as when you can choose them on your own terms. I truly appreciate a glass of wine  or savor a gourmet dessert b/c they arent things I have everyday. When I do have a good dessert, it makes all the processed snacks/desserts taste that much worse- it’s just not worth the calories. Choose wisely and enjoy what you eat- it should be pleasurable and not a guilt producing act.

If you have any other tips you’d like to share- please post them here! It seems like the one’s I mentioned are common sense, but it helps to just be very aware of the small things you can do in your day that add up to healthy results. No tip you can share is too small or insignificant- even the smallest of actions, add up to something larger down the road!

 

We did all bodyweight exerices in class last week, that I know would be a great workout to take with you on vacation. Here is the line up of exericses, and I’m hoping to post a video at some point, showing each exercise. If you have any questions in the meantime, feel free to email me and I’ll jog your memory. You will need a clock to keep the one miute intervals and a friend to keep your motivation level high!

Complete each exercise for a minute unless otherwise noted. This will be about a 30- 45 min workout. You can choose to make it longer or shorter depending on how may sets you complete.

1. back lunge (hands behind head)-touch opposite elbow to knee that raises (1 min each side)

2. jumprope-( no rope)- try jumping on one leg at a time ea 15 sec

3. pushup and reach- perform push up and etend one arm forward as as pushing up (legs will need to be wide)

4. dips on floor or bench with one leg raised (bent knee to add resistance)- 30 sec each leg raised

rest one minute then perfom next set of exercises

1. single leg deadlift- arms to side and then overhead while hinged at hip (1 min ea leg)

2. same as above but add a back lunge before the deadlift

3. fast feet, burpee every 10 sec for a minute

4. lateral lunge, touch floor (all weight on leg you lunge onto to)-push off that leg and stand to balance (1 min ea leg)

rest one minute

1. 80/20 squat or one legged squat (one min ea side)

2. plank pendulum (keep butt down and jump legs left to right while in a hand plank)

3. squat jax- squat and jump up into jumping jack

4. reverse plank- weight is on your heels and palms- your body is facing the ceiling- fingertips towards your butt- lift your hips so body is in straight line frm heel to shoulders and hold for 45 to 60 secs (squeeze your butt!)- you will feel this primarily on the whole backside of yoru body.

rest one minute

1.jumping lunge pulse- 30 secs each side

2. pushup to t stand (pushup and twist so one arm raised to ceiling)as you bring that arm down, raise the opposite leg and perform a 2nd pushup. This one will challenge you, but make you stronger if you keep trying! Try doing 8 on each side.

3. quadraped with heel touch- on your hands and knees, extend opposite arm and leg- then bring  your knee to chest while pulling the extended arm to the knee. Extend both the arm and leg back out, hold and reach your hand back to the foot on the extended leg. Stay one side for a minute and you will feel your glutes, core and  shoulder. This is a great core/lower back exerise.

4. side plank with  leg circles- on forearm with legs stacked, or bottom knee on the floor for support, take the top leg and slowly circle it above the supporting leg- keeps hips high and abs pulled in. Try 30 secs on each side. If you are unalbe to keep hips raised, I encourage you to do this with the bottom knee on the floor.

Tips to Remain Fit and Healthy Over the Holidays

Published on December 18, 2011 in Exercises and Food Tips. 0 Comments Tags: .

 

The average american gains 2 to 5lbs during the holidays. The two main factors are lack of motivation and time. With holiday stress, lack of sleep, shopping, out of town guests, parties……we can always find an excuse not to exercise or eat healthy. But, slacking off will leave you with weight gain and more stress during the new year. Folllow the tips below to stay on track and start the new year on top!

1. Get at least 7 hours of sleep- when you’re sleep deprived 2 hormones (leptin and ghrelin)interact and cause you to gain weight. Make yourself go to bed at a reasonable hour- your tasks can get done the next day- promise!

2. Watch how many calories you consume in liquid. Alcohol stimulates the release of estrogen in the body which promotes fat storage and inhibits muscle growth.

3. Eat a protein snack before heading out on a shopping trip or before a holiday party. You will be much less likely to  binge on fast food or the holiday buffet. (always have a bottle of water and snack in purse)

4. Bring a low calorie, healthy dish to a party or dinner and fill your plate with that as you sample smaller portions of the higher calorie food.

5. Organize your day the night before - prioritize your tasks and schedule time for exercise! If you have a crazy busy day, plan to get up early and exercise…if there’s a will, there’s a way!)

6. If you absolutely have no time to get to the gym- do the following exercises at home: (do three sets and 12 reps of each) will take about 20 min of your time

a. push up, row, row (alternating arms)(12 to 15 lbs)

b. squat shoulder press

c. back lunge with bicep curl

d. walk lunge with twist

7. Walk the steps in the mall (no escalator or elevator) and park far away in the parking lot- the idea is to keep moving!

(do mountain climbers or jump squats in between each weight bearing exercise)

Keep up the good work! Your motivation and dedication to your health and fitness  is an inspiration to me and those around you!

 

 

Playground Workout

Published on August 19, 2011 in Exercises. 0 Comments

Interval Training

Published on February 15, 2011 in Blog and Exercises. 2 Comments Tags: .

Instead of making New years resolutions that don’t last, the women in Fit Mom classes set a realistic goal to achieve in 4-8 weeks time.  I have been reviewing your goals this week and in an effort to support your progress towards reaching them, I am posting info on interval/burst training.  The majority of the group wants to achieve weight loss, strength, speed and endurance, and adopt a healthier and active lifestyle. All of these goals can be met by strength training, a healthy diet, and interval training. There are many other  factors in weight  loss  and leading a   healthy lifestyle (motivation,heredity,illness,medication,emotional eating, and more)but, for our purposes, I”m simplifying it to the above three principles.  This is because I truly believe if you put your mind/attitude towards reaching a realistic goal…you CAN achieve it….NO EXCUSES! Everyone in class has set a realistic goal and I’m here to tell you, you can achieve it!

If you are consistently attending my class you are receiving strength training, interval training and core training. You are surrounding yourself with like-minded women who support and encourage your efforts to live a healthy lifestyle, and hopefully…with the group comraderie you’re having fun while you work out!  For some, three days a week of this training is sufficient in maintaining  strength and muscle definition. For others who want to lose more weight, or gain speed and endurance, an additional  one or two days of interval training will be extremely beneficial. Below is some valuable information on interval training that will help you get started.

Interval training involves periods of intense exercise, followed by periods of rest/recovery.  These workouts are typically  20-30 min long with each working interval lasting anywhere form 30 secs to 90 secs. These workouts are extremely effective because they cause a  hormonal change in the body that allows your body to burn fat up to   24-36 hours later. This is not achieved by doing traditional steady state cardio(ie.-running for 45 min at same pace). This is why you hear me say- the number of calories you burn during a workout is not as important as the # of calories  you burn while you’re not working.  This is also why Fit Mom classes are structured with shorter, intense periods of exercise that are followed by short rest periods.

Interval training can be done with any exercise that allows you to work at a high intensity. (running, rowing, cycling, elliptical, etc).  It is helpful to use a heart rate monitor to gauge your intensity, but you can also use RPE(rate of perceived exertion). While this is not as accurate, it is helpful in taking you up and down in intensity.  To use a heart rate monitor, you want to first figure your Maximum heart rate. This is done by subtracting your age from 220. So if you are 40 years old- 220-40=180 maximum heart rate. You then multiply  180 x 55%(aerobic/recovery zone during interval training) or 90% (target heart rate zone or “hard working zone”) If you are using RPE instead of a heart rate monitor, equate your lower zone( 55%) with a comfortable pace, and your higher end(90%) with being out of breath and unable to work any harder. 

      Below are some sample interval workouts to get you started.( The times and intensity will vary depending on your aerobic baseline). If you would like to incorporate these workouts into your routine, you can schedule an appt with me to set up an individualized plan. Of course with any exercise program, no matter how hard you train, good nutrition will be key to obtaining the best results. I can’t say it enough…”You can’t out train a poor diet!”  I encourage everyone to read  a book on nutrition…not a  “diet” book, but one that explains the science behind good nutrtion and encourages healthy eating for life. Two books I recommend are “The Abs Diet” by David  Zinczenko and ”The Best Life Diet” by Bob Greene. They are easy to read and contain a lot of valuable information.

Sample Intervals:

Interval #1

Warm up 3-5 min (light to low intensity)

30 sec to 1 min  high intensity followed by 30 sec to 90 sec rest/recovery.

Repeat intervals 6-10  times and then cool down for 3-5 min

Interval #2

3-5 min warm up

30 sec high intensity

1 min low intensity

60 sec high intensity

1 min low intensity

90 sec high intensity

1 min low intensity

(repeat intervals in descending order from  here)

cool down for 3-5 min

Some things to think about before doing intervals:

1. the amount of recovery time can be extended if needed. It’s imp to bring yourself back to that 55% in order to maintain the higher intensity

2.make sure you warm up and cool down

3. wear a heart rate monitor if possible(much better indicator of intensity than RPE)

4. Take a baseline measure of your current fitness(ie. one mile run time)to compare the results after 6-8 weeks.

5. wear comfortable and supportive shoes and replace at first sign of wear and tear to minimize the risk of injury to knees and ankles.

Now- Go out and get in the best shape of your life! I swear by these workouts….I have increased my speed and endurance and been able to maintain a higher level of lean muscle than when I was spending hours long distance training for marathons.  My joints can’t take all those long hours of pounding and I just dont’ have the time or want to use my time spending hours doing un-neccesary training.  I have also seen many others benefit from incorporating intervals into their existing routine.  Soon you will hear a story from Molly(Fit Mom participant) who has benefited tremendously from interval training. Try incorporating them into your routine for the next 4-6 weeks and let me know your result!

Holiday Workouts

Published on December 23, 2010 in Blog and Exercises. 0 Comments Tags: .

The holidays are busy times for all of us and sometimes we feel like we don’t have time to workout.  Instead of giving up all together…here are 2 workouts you can do that are very effective yet only take 15 to 20 min!

The first workout focuses on strength.  The key to burning the most calories and raising your metabolism is to work  many muscles at the same time-using a challenging resistance.  Remember….muscle burns fat.  Try the following compound exercises using 10 to 12 lb weights or if you don’t have weights at home, use gallons of milk or even lift your toddler for some! :)

1. squat press (move laterally across floor). hold weights at shoulder and step out with right foot into a squat.  As you stand, push weights overhead and bring left foot towards the right.  Move across the floor in 6 reps and then do the same leading with the left leg. This exericse works your shoulders, legs, and glutes.

2. pushup and  row- get in plank position with hands on weights. Lower body until arms are bent 90 degrees(can be done on knees). Keep body in a straight line and Push up, back into plank position and then pull one weight towards ribs. Elbow should stay close to body and pass your torso. Do another pushup and row the other weight.  Keep alternating for 12 reps. This exercise works your chest, arms core and back.

3. lunge and chop- hold one weight over your head, feet under your shoulders. Step forward into a lunge (drop back knee towards floor)and bring weight down in a diagonal pattern across torso and over front bent knee. Continue forward for 12 reps, alternating  chops on each side. This exercise works your obliques, glutes and legs.

4.v-up and superman combo- this exercise can be done with no weight or one light weight. Start by laying on your back with arms extended over head. Lift your legs and arms, head, and shoulders to meet halfway and touch your toes, slowly lower legs and upper body to ground and roll over on stomach.  While in this position, lift your legs and chest off ground keeping your neck in line with your spine.  Arms are extended forward by your ears. Roll back over on your back and repeat the first exercise. Continue for 12 reps.  This exericse works you back and  core.

Perform the  above exercises for the amount of reps indicated and  repeat the whole sequence two or three times.

The second workout focuses on speed and cardiovascular endurance.  The key to increasing your running pace is to do interval training.  The treadmill is a great tool because you can obviously control the speed and incline and get pushed for a specified amount of time. Try the following routine and be prepared to sweat!

1. Warm up with a jog at a 4.5 speed for 3 min on a 1.5% incline.

2. Increase speed to 5.5 for   30 sec to 1 min(depending on ability). Then return to 4.5 for one minute to recover.

3. Increase speed to 6.0 for 30 sec to 1 min and then return to 4.5 to recover. The incline remains at 1.5% for the duration of workout.

4. Increase speed to 6.5 for 30 sec to 1 min and then return to 4.5 for 1 min.

5. Continue increasing speed if able, for a duration of 15 to 20 min or at this point, continue two more intervals at your top speed( it may be 5.5 for some or 9.0 for others)

6. Cool down at 4.0 speed for about 3 min or until heart rate is back down to a comfortable pace.

Happy holidays everyone….keep moving and I look forward to seeing you in class on the 29th!

Band Lunge With Reverse Fly

Published on October 29, 2010 in Challenge of the Week and Exercises. 0 Comments Tags: , , .

I thought I would feature a band exercise this month since they are so versatile, easy to travel with over the holidays, and relatively inexpensive. Most importantly, you can get a great full body workout with a band!

Band lunge with reverse fly: works legs, butt, and back

Stand with feet shoulder width apart and hold one end of resistance band in each hand. (band should have no slack in this position and palms are facing down) Raise arms to chest height in front of you. Step back into a lunge and and draw your arms out to the sides. Return to starting position and repeat with other leg. This move is slow and deliberate, squeeze your shoulder blades together and stay low in that lunge. Do 12 times, rest for 30 secs to a min and repeat.

Lateral Lunge To Press

Published on October 15, 2010 in Exercises. 0 Comments Tags: , , , .

Works legs, butt, shoulders, and core
Hold a dumbell in left hand next to left shoulder and place right hand on hip. Lunge out to the right, keeping feet parallel, and bring dumbell toward right toes. (Sit back on right heel, pushing hips back) Push off right foot and shift weight to left leg and bring right knee to waist height as you draw the weight back to your shoulder and press it overhead. Repeat 10-12 times and switch sides to complete the whole set.

Renegade Row

Published on August 3, 2010 in Challenge of the Week and Exercises. 0 Comments Tags: , , , , .

works core, shoulders, upper back, bicep, tricep

Grab a pair of 5-10lb dumbells and get into plank position with your hands on the weights and your feet hip-width apart.
Bend your right elbow and raise the dumbell until your elbow passes your torso, pressing left dumbell into the floor for balance.
Lower your arm and repeat on the the other side.  Keep a flat back and abs engaged throughout the exercise.
Continue alternating for 10 reps on each side.

How to do more pushups

Published on August 2, 2010 in Blog and Exercises. 0 Comments Tags: , .

If you can already to 3 to 5 pushups and would liketo do more…follow these tips:

1- first you need to get rid of “dead weight” and reduce body fat with interval training and good nutrition.  With  less body fat, you will be stronger and able to lift your weight more easily.

2-perform incline pushups on a bench to build endurance

3-perform pushups on the ground to gain strength.  Working on the eccentric phase (lowering slowly down toward ground)will allow for more muscle control and strength.  In plank position, bend at the elbows and lower down on  5 counts.  push up one one count(drop knees at first if necessary to return to start position).  Another variation is to lower your body down and hold the pushup for 3 counts.  Drop your knees, push up and start again in plank position.

4- you will fatigue quickly with these exercise, but you will gain the strength you need to increase the amount of pushup you can complete!  With both of the above exercises, complete as many as you can to just before complete failure.  Note the # you do and  try to increase the reps weekly.