tag

There is a fit & happier person inside everyone

TwitterFacebookEmail

Tag Archives: Personal Training

by Leave a comment

The Ultimate Gift for Those You Love

We often hear some version of the saying: you can’t take care of others unless you take care of yourself first.  It’s part of the litany of emergency instructions given before a flight.  It’s told to first-time expectant mothers in the form of, “Nap while the baby naps.”  It’s a lament of the sandwich generation – those who have young children plus aging, and increasingly dependent, parents – who struggle the most to heed that wise advice.

Never is the wisdom of the motto more true than when it comes to fitness.  If we aren’t striving for fitness for ourselves through a healthy diet, regular exercise and good sleep habits then we can’t model fitness and teach fit habits to our children.  Nor can we have the energy, stamina and general well-being necessary to properly care for an infant, toddler, ill spouse or aging relative.

This holiday season, take the adage to heart.  Give the best you to the people you love by giving the gift of fitness to yourself.

Fortunately for you, harnessing the help of fitness professionals has never been easier, more affordable or more convenient.  You can get nutrition advice and live, personalized, private exercise programming and instruction for a fraction of the cost of a personal trainer at a gym.  You can receive these services in the comfort of your own home, without the need for exercise equipment and, with access to licensed fitness professionals across time zones, it’s not a stretch to say you can choose the days and times that are most convenient for you.

This is all made possible by GymGo and the scores of certified trainers, like me, who have partnered with them to offer live, two-way video, private exercise training and nutrition and health coaching.

Visit the GymGo website or download their app, set up an account and choose your trainers based on your preferences and availability.  Attend the classes you register for through the GymGo website or app on any device that can stream video through a Wifi connection be it phone, tablet, laptop or smart TV.

The more sessions you attend per month, the more affordable each session is.  But, no matter how many or how few sessions you take, the cost is tiny compared to in-person gym or studio training.  Private small group training ranges from $10 to $15.99 per 30 minute session and 1-to-1 private training ranges from $24 to $28.50 per 30 minute session.  The small group training classes can take up to six participants, but they’re considered private because, while each participant can see and hear the trainer and the trainer can see and hear each participant, the participants can’t see or hear each other.

The sessions I offer are designed for beginners and older individuals who’ve not had success establishing a fitness routine because they’ve felt alienated or uncomfortable in gym environments and traditional group exercise classes.

This week and through December, I’m running a small group class, Strong & Nimble, at various times Mondays through Fridays.  Strong & Nimble is an introduction to strength and functional movement which, if done regularly, improves joint mobility and makes activities of daily living safer and pain free.  Set up your GymGo account, select my profile and refer to my list of available sessions to reserve your spot.

If you prefer for me to work with you individually, we can set up 1-to-1 exercise or health coaching sessions that work with your schedule.  After setting up your GymGo account, see my GymGo profile and message me to set up a 1-to-1 session.

With me and GymGo on your side, there aren’t any excuses left to avoid taking control of your health.  The ultimate gift for everyone you love is a healthier, stronger and more energetic version of yourself they can depend on for years to come.  While you’re shopping online this holiday season, stop by GymGo and set up your account.  There’s a fit and happier you waiting to be discovered.  Why wait any longer?

Click here to visit the GymGo website and set up an account.

Click here to see my GymGo profile, login to view my sessions.

by 4 Comments

November’s Small Step: Outsmart the Onslaught

Halloween may soon be in the rearview mirror but the candy will still lurk – beckoning, tempting, luring.  Even as the pile of empty calories shrinks, the onslaught awaits: Thanksgiving, Hanukkah, Christmas and New Years, oh my!  It’s time to institute a strategy to get through the hectic, calorie-filled holidays with dignity, fitness goals and waistlines intact.

FITNESS BUDGETING

Think about calories as if they’re dollars.  Imagine you’re at your favorite clothing store with a set amount of cash and no debit or credit cards.  Imagine all the necessities are a bargain but the latest, trendy casual-wear is full price.  You’d naturally select what you need first and then choose only what you desire the most, and can afford, from the fun extras.

Food, in terms of calories, is priced similarly.  The most healthy foods – those high in fiber, complex carbs, lean proteins, vitamins and minerals – tend to be lower in calories compared to the pleasurable foods like pastries, candy, cream-based dishes, salty snacks, restaurant appetizers, and alcoholic and sugar-sweetened beverages.  If we know excess calories leads to excess pounds of body fat, we may want to be more stingy about what we indulge in.

This isn’t about denying yourself.  Family recipes, seasonal treats, baking with your kids and enjoying the company of friends and family around shared meals are all joyful, healthy experiences.  But, you don’t have to sample everything or overindulge on some things to experience all that’s wonderful about this time of year.  It’s about being prudent when picking your calorie battles.

This holiday season, eat, drink and be merry.  But, as you do, think about ending more days than not in the black in terms of calories.  Here’s how it works.

Be Miserly

Halloween is a great example.  I’m sure you’ve seen annual news stories telling us which candies have the least amount of calories and fat, suggesting one should have those and avoid the more calorie and fat-laden candy.

Those sugary-no-chocolate candies do absolutely nothing for me.  I’m not spending my last few calorie dollars on Twizzlers.  If I did, I would feel completely unsatisfied and then end up also eating what I really want – Reese’s Peanut Butter Cups.  So, I spend my last few calorie dollars on Halloween night on one or two mini versions of candy I enjoy but rarely consume.  As a result, I satisfy my craving for the things I love with a small calorie investment and not wasted calories on things I don’t enjoy.

Plan Your Budget

I practice this year round.  When you have a party or dinner out on the calendar, plan to eat differently that day.  Have several small but satisfying, nutritious snacks such as fruits, vegetables, whole grains and dairy products every few hours throughout the day.  This approach guards against consuming a lot of calories before your night out while keeping you from becoming famished.  Then you can give yourself permission to enjoy yourself knowing, even if you over-indulge a little, it won’t break the calorie bank.

Moderate the Urge to Splurge

This goes back to the principle of imagining you have limited calories to spend.  Yes, indulge but don’t indulge everything.  At one party you may want to sample the cheese board, at another gathering you could be in a cocktail mood and at a restaurant you may want dessert.  In all cases, you’re choosing one indulgence and keeping the rest of the meal light and under portion control.  Enjoy and savor your treats so a modest amount will satisfy your craving.

Boost Your Calorie Income

Exercise adds spending power to your calorie budget.  Regular workouts can be difficult this time of year because time seems especially evasive with so many additional demands on it.  But that’s precisely why they need to be a priority.  In the context of the holiday season, exercise serves four purposes: it relieves stress, gives you energy, boosts immunity and provides insurance against weight gain.

What do I mean by insurance?  There’ll be days when too many calories are consumed, it’s a given.  Exercise burns some of those calories, giving you a fighting chance of ending the day on the right side of your calorie balance sheet.

Brain Power

Those on a budget pay attention to their spending.  The principle at work here is to replace binging with mindfulness.  This may be an overused, trendy word but it’s on point.  Gorging on high-calorie foods when they’re suddenly in abundance is mindless eating.  Instead, be smart about how you consume special treats.  There will be days you’ll end in the red with your calorie dollars and that’s okay.  If you keep those days to a minimum, you can most certainly say you’ve ended each week of November and December in the black.

Wouldn’t that feel great?  It can be done without feeling deprived by practicing these simple rules.  So, bring on the onslaught!  You’re ready to celebrate being fit and happier.

If you’re new to the Small Steps series, you can read about the philosophy and strategies of the series here.  Know the Small Steps strategies don’t need to be done in any particular order and are independent of one another.  So, you can begin the series with this post, continue throughout the rest of the year and pick up what you missed next year.

Previous Small Steps posts: January’s Portion Control, February’s Plan Ahead, March’s Accentuate the Positives, Eliminate the Negatives, April’s Substitutions, May’s Go Old School, June’s +1, July’s Reflect, Revamp & Renew, August’s Sleep Your Way to Fit, September’s Tech It Up, October’s Be Flexible.

TRAIN WITH ME

There’s no need to live where I live or join a gym to take advantage of my expertise and hire me as your very own personal trainer.  Thanks to GymGo, you can train with me in the privacy of your own home and at a fraction of the cost of in-person training.  Set up an account at GymGo.com or download the GymGo app on your iOS or Android device, view my profile and sign up for one of my training classes to begin your journey to a fit and happier you today!

~Michelle

by Leave a comment

Fit Tip of the Month: Stretching 101

This month’s Small Step is all about becoming and staying flexible.  But, why should we stretch and what’s the best way to do it?  Here’s the scoop on stretching.

Why Stretch?

It’s easy to understand cardiovascular training improves the health of our cardiovascular system and strength training builds muscle and bone.  But was does flexibility training do?

There are two other parts of our musculoskeletal system that neither cardio nor strength training addresses – our ligaments (connecting bone to bone at the joints) and tendons (connecting muscle to bone).  Two types of amino acids, or proteins, provide the necessary properties of rigidity and elasticity to ligaments and tendons:

  • Collagen gives tissue rigidity.  Rigidity lends strength and keeps the tissue from being over-stretched.
  • Elastin, as the name suggests, allows for elasticity, making it possible for a joint or muscle to achieve full range of motion.

Collagen and elastin also reside in other tissue throughout the body performing the same duties.  But, when you consider the roles of tendons and ligaments, you can understand how vital both rigidity and elasticity are to them.  Only flexibility training assists in the regeneration of elastin and collagen in ligaments and tendons.

Some forms of exercise put above-normal strain on ligaments and tendons.  Long-distance endurance training and sports that require quick bursts of lateral movements or repetitive, explosive motions all have high incidents of ligament and tendon injury.  Examples run the gamut from nagging chronic pain, as in tendinitis, or acute injury like a tear.  Torn MCLs and ACLs (ligaments around the knees) seem to occur on a weekly basis to professional athletes.  But ligament and tendon health isn’t a concern only for athletes.

Unexpected challenges for our tendons and ligaments occur throughout our days: turn an ankle on an uneven surface, suddenly reach and pull to save a toddler from danger, work task or chore requiring long periods of repetitive movement.  Any one of these can lead to a torn or strained ligament or tendon if we don’t have enough collagen and elastin.

But that’s not all, the aging process breaks down elastin and collagen.  It’s unavoidable.  As we age, if we aren’t training to re-build elastin and collagen, range of motion becomes compromised leading to muscle imbalances and dysfunctional movement.  This chain reaction eventually leads to muscle tightness, joint stiffness, pain, falls and, sometimes, injury.

Stretching Rules

Static Stretching is the extension and hold of a specific muscle or muscle group to the point of tension but without pain.  The stretch should be held for 20-30 seconds for 1 or 2 repetitions.  Examples of static stretches are pictured throughout this post.

  • Never stretch when your muscles are cold, such as first thing in the morning or before a workout.
  • Stretch after every type of workout or physically demanding activity when muscles, ligaments and tendons are warm and pliable.
  • The more muscle groups you stretch, the better.
  • If you have limited time to stretch, prioritize by stretching all the muscles that were specifically involved in your workout.
  • If you have a particular muscle group that’s tight, it can be helpful to stretch them prior to a workout.  In those cases, you should always do a 5-10 minute warm-up before stretching.
  • Stretch especially tight muscles twice after completion of a workout.

Dynamic Stretching puts muscles and joints through a full range of motion in preparation for explosive power movements.  Softball, tennis and golf are just a few examples of common recreational activities that should be preceded by dynamic stretching.  Examples of dynamic stretching are a swimmer wind-milling arms before a race, a sprinter high-stepping prior to getting into the blocks, or a baseball player taking practice swings with a weighted bat while on deck.

  • Do a warm-up before performing dynamic stretches.
  • If you’ll be doing a combination of static and dynamic stretching before your activity, do the warm up first, static stretches next, dynamic stretches last.
  • Always perform static stretches for all major muscle groups at the conclusion of the activity.

The bonus is, in addition to protecting against injury, some studies show regular flexibility training can alleviate arthritis pain, reduce stress and anxiety and promote overall feelings of well-being.  All in all, not a bad deal in exchange for a relatively small investment in time and energy.

Try My Strength & Flexibility Workout

I offer a 30 minute “Strength & Stretch” small group class, via live two-way video streaming, through GymGo every Thursday at 9am EST (8am CST, 7am MST & 6am PST).  Designed specifically for beginners, it will leave you feeling strong and rejuvenated.  All you need is a non-slip surface and a desire to improve your health and well-being.  Click here to connect to my GymGo profile page.  From there, you can set up an account (or log in if you already have one), go to my workout sessions and register to reserve your slot in my class.

TRAIN WITH ME

There’s no need to live where I live or join a gym to work with me as your very own personal trainer.  Thanks to GymGo, you can train with me in the privacy of your own home and at a fraction of the cost of in-person training.  Set up an account at GymGo.com or download the GymGo app on your iOS or Android device, view my profile and sign up for one of my live, two-way video training classes to begin your journey to a fit and happier you today!

~Michelle

by 1 Comment

October’s Small Step: Be Flexible

Updog: Chest, Abs, Anterior Hips

 

The Small Steps series is heading into the home stretch and the last two months of the year are the most difficult for most of us to stay on track with healthy eating and exercise.  So I’ve chosen a less taxing goal for this month’s Small Step.  However, it is no less vital in the series.

Seated Toe Touch: Back, Posterior Hips & Legs

Flexibility training and its sister component, balance training, are often overlooked in the realm of fitness.  But, they’re just as important as cardio and strength training and eating healthy if the goal is a fit life.

Triceps Stretch: Posterior Upper Arm

Add Flexibility Training To What You Already Do

If you aren’t doing any stretching on a regular basis, then your assignment this month is to finish every exercise routine or physical chore you do – at the gym, walk in the neighborhood, ride on the bike path, strength training routine, gardening and housecleaning – with stretches.

Spinal Twist: Lateral Abs, Back & Outer Thighs

Don’t stretch cold muscles before your workout.  Stretch only at the conclusion of workouts when muscles are warmed up.  Hold each stretch for 20-30 seconds and stretch especially tight muscles a second time.  At minimum, stretch all the muscles that were the primary workers during your exercise.  But, if you have the time, it’s even better to stretch all the major muscle groups.  Photos of commons stretches and the areas of the body they benefit are shown throughout this post.

Downward Dog: Shoulders, Back & Posterior Legs

Kick Flexibility & Balance Training Up a Notch

If you already stretch after working out, consider incorporating one yoga or mat Pilates routine weekly.  This can be accomplished at your health club, at a yoga or Pilates studio, by DVD, through a fitness app, or via online video.  The last two options, app and online video, can often be accessed for free.

Lunge: Hip Flexors

These disciplines also run the gamut of intensities and forms.  So, if you’re thinking that you just don’t have the time in your week to add one more workout, consider replacing one of your usual cardio or strength routines with a yoga or Pilates workout that incorporates cardio or strength.

Standing Hamstring: Posterior Leg

Or perhaps time isn’t the issue but, rather, you’re wanting a break from the intensity of the traditional modes of exercise.  In that case, find a gentle or relaxation yoga class or video.

Childs Pose: Back, Shoulders, Posterior Hips

Because flexibility and balance training rely on a practice of proper breathing and mental focus, they’re proven to help relieve stress and promote overall feelings of well being.  Meaning, what you’ll find is not only are flexibility and balance training good for the body but the mind and soul as well.  What a perfect thing to practice before heading into the hectic holiday season.

If you’re new to the Small Steps series, you can read about the philosophy and strategies of the series here.  Know the Small Steps strategies don’t need to be done in any particular order and are independent of one another.  So, you can begin the series with this post, continue throughout the rest of the year and pick up what you missed next year.

Previous Small Steps posts: January’s Portion Control, February’s Plan Ahead, March’s Accentuate the Positives, Eliminate the Negatives, April’s Substitutions, May’s Go Old School, June’s +1, July’s Reflect, Revamp & Renew, August’s Sleep Your Way to Fit, September’s Tech It Up.

TRAIN WITH ME

There’s no need to live where I live or join a gym to take advantage of my expertise and hire me as your very own personal trainer.  Thanks to GymGo, you can train with me in the privacy of your own home and at a fraction of the cost of in-person training.  Set up an account at GymGo.com or download the GymGo app on your iOS or Android device, view my profile and sign up for one of my training classes to begin your journey to a fit and happier you today!

~Michelle

by Leave a comment

Train With Me: Wherever, Whenever!

Yes, I do mean literally train with me.  And your first session is free!

As we close out September, the month my Small Steps’ program challenges everyone to use technology to help reach fitness goals, I’m putting my money where my mouth is and offering you the opportunity train with me in the privacy, comfort and convenience of your own home.

How Does it Work?

I have partnered with GymGo to offer 30 minute one-on-one and private small group training sessions through live, two-way video streaming.  All you need is a wifi enabled device with a camera (computer, tablet, phone, smart TV or gaming device) and a GymGo account.  You can set up an account, sign up for training sessions and attend your sessions all through the GymGo website or app.  The account set up is quick and easy.

Once you set up your account, you can reserve a spot in any of my one-on-one or small group training sessions.  If equipment is needed for the session, it’ll be listed in the session description.  Though I aim to conduct my sessions with minimal equipment necessary. You can also run a free test of your webcam on the GymGo site or app, just to be sure your system is compatible.

Up to fifteen minutes before your scheduled session, log into your GymGo account where there’ll be a link to enter the session.  At that point, we’ll be able to see and hear each other.  Logging on a few minutes before the session begins allows you to ask any questions or inform me of any limitations you may have and for me to give you a preview of the upcoming workout.  Rest assured, if you’ve signed up for a small group session, only I will be able to see and hear you.

How Much Does It Cost?

Right now, GymGo is offering the first session for free, so I encourage you to take advantage while the offer lasts.  After that, you purchase GymGo points either in a package or monthly subscription.  You can spend points on any session or trainer you want.   The more points you purchase, the less expensive each session is for you.

For example, the package structure offers one-on-one sessions for as little as $24 each (for 8 sessions) but no more than $28.50 each (for 2 sessions) and small group sessions for as little as $10 each (for 10 sessions/month) but no more than $16 each (for 1 session/month).  As a point of comparison, these prices are about half of what I charge for in-person one-on-one training ($80/hr) and small group training ($40/hr).

What If I Don’t Offer Sessions When You’re Available?

You can message me through GymGo to request a session outside of the time slots I have listed.  Together, we can work out a day and time that works for both of us.  In the unlikely event our schedules are completely incompatible, you’re free to work with any trainer on GymGo.  All trainers are fully trained and insured with certifications in good standing.  GymGo won’t accept trainers who aren’t fully credentialed.

Ready To Get Started?

Go to my GymGo profile page through the link here.  There you can read my bio (video bio coming soon!) and view my upcoming sessions.  Click on the green “Join Us!” tab on the top right of the page to set up your account and sign up for your first free session.  If you want to schedule a session with me outside of the times I have offered, message me by clicking on the “Request a Session” link under my profile picture.

Remember my motto: There is a fit and happier person inside everyone.  Don’t make that person inside you wait any longer.  Join me and let’s get started today!

~Michelle

by 1 Comment

September’s Small Step: Tech It Up

It’s September and, with kids returning to school, it seems timely to infuse our fitness routines with fresh, cutting-edge exercise and nutrition aids.  Let’s harness the power of technology.  Here’s a tiny sampling of what’s out there.

For the Technically-Challenged

StopwatchIf this month’s Small Step sounds like a nightmare, don’t fret.  There are lots of simple, inexpensive gadgets that do all the work for you and don’t require that you know what a USB, WiFi or app is.

Many pedometers ($15-30) and heart monitors ($25-100) can be worn as a watch or armband and track your movements throughout the day.  This type of device need not have much more than an on/off button and clock feature.  But even the simplest of tracking tools have been proven to help motivate people to start moving and keep moving.

Some examples (with links) include pedometer (Omron), watch pedometer (Smart Health), and heart rate monitor (Polar).  If you enjoy interval training, the Gymboss Interval Timer and Stopwatch makes keeping track of your high and low intervals a snap.

Alternatively, the internet is chock full of free offerings running the gamut, from yoga to HIIT.  Peruse YouTube for workout videos or websites such as Blogilates, Fitness Blender or MyFreeYoga.

For Smartphone Users

The number of fitness-based apps is dizzying.  I recommend deciding exactly what you need an app to do for you and then do a little research to find the best app for that task available on your phone.  Most are free or under $5.

PC Mag published a list of their 25 top fitness apps for 2017.  Here are their top five:

  1. MyFitnessPal: Tracks nutrition/calorie intake & is compatible with many fitness trackers
  2. Johnson & Johnson Official 7 Minute Workout: The epitome of anywhere/anytime workouts
  3. FIT Radio: A go-to app for those wanting quick access to workout music
  4. Strava: Running and cycling app for those with a competitive streak
  5. Charity Miles: For those motivated by charity fitness challenges

If you’re looking for less of a DIY feel than most free apps offer, you could consider a subscription based app such as the Daily Burn which offers an extensive library of workout videos for streaming.

Trending right now are personal trainer-client matching apps, such as GymGo.  Prospective clients can peruse trainer profiles to select an ideal fit in fitness philosophy and scheduling compatibility.  All training is led by licensed, insured fitness professionals via live two-way video conferencing.

For Gadget Lovers

WearablesYou can keep track of an amazing amount of fitness variables if you’re willing to wear a tracking device (aka wearable) 24/7 and upload or sync the information to its accompanying website or app.

They can track not only workouts and daily steps but sleep quantity and quality as well.  Some allow the user to input daily calorie intake to give her monitoring control over every aspect of her fitness.  These are pricier than a standard pedometer or heart-rate monitor, but there’s a greater range of price points available on wearables compared to when they first burst onto the fitness scene.

They aren’t perfect, however.  They often are inaccurate and some types of workouts, such as strength training, are difficult, if not impossible, for a wearable device to record.  If you’re interested in a wearable tracking device, do your homework before purchasing.

Tech Radar just announced the top five wearables for 2017:

  1. Samsung Gear Sport
  2. Fitbit Ionic
  3. Garmin Vivoactive 3
  4. Fossil Q Venture
  5. Samsung Gear Fit 2 Pro

Click here for Tech Radar’s full article and list of runners up.

Yes, technology can sometimes be an obstacle to fitness – particularly when we consider how much time we spend sitting on our duffs consuming it.  But technology can also help us reach fitness goals in ways that weren’t possible before.  It’s not an exaggeration to say that new gadgets and apps are coming out every day that can make a positive impact on our quests to be fit.  Really, the most difficult part of this month’s Small Step is deciding which tech tool will work best for you.  So, this month, I challenge you to find one that speaks to you and give it a try.

If you’re new to the Small Steps series, you can read about the philosophy and strategies of the series here.  Know the Small Steps strategies don’t need to be done in any particular order and are independent of one another.  So, you can begin the series with this post, continue throughout the rest of the year and pick up what you missed next year.

Previous Small Steps posts: January’s Portion Control, February’s Plan Ahead, March’s Accentuate the Positives, Eliminate the Negatives, April’s Substitutions, May’s Go Old School, June’s +1, July’s Reflect, Revamp & Renew, August’s Sleep Your Way to Fit.

by 3 Comments

June’s Small Step: +1

This month’s Small Step is simple: add one strength training workout to your weekly routine.  A mere 30 minute weekly commitment and no special equipment required.  You can accomplish this while listening to a podcast, waiting for laundry to finish or watching television.  But why is strength training even necessary?

The Problem: Evolution

For most women approaching middle age, losing or maintaining weight becomes more difficult because it’s a physiological and evolutionary truth that an aging woman will lose lean mass (muscle and bone) and often increase fat mass.

As she nears menopause, hormonal changes accomplish two things.  First, the physiological priority switches from reproduction to self-preservation.  Second, metabolism slows to preserve energy and body fat which, harkening back to hunter-gatherer times, guarded against the aging body’s increasing difficulty accessing nourishment.

Lean mass requires calories to maintain while fat serves as insulation and a long-term energy source.  So the body shed lean mass to slow metabolism.  Less lean mass and a slower metabolism meant that less food was required to nourish the body and excess consumption could be stored as body fat to sustain her through scarcer times.  We’re all here because our ancestors’ bodies adapted this way.

But what was a survival adaptation for them is a fitness hurdle for us.  We shed an average of 1/2 pound of lean mass per year beginning at age 30.  A vicious cycle of lean mass loss, slowing metabolism, leading to increasing fat mass, further slowing metabolism and accelerating lean mass loss.

Push Ups

If you’re among the few females who’ve super metabolism despite not having the muscle mass and accompanying testosterone of a male, thank your lucky stars and your genes because you may be able to avoid weight gain.  But that doesn’t protect you from losing lean mass and, therefore, increasing the ratio of fat to lean mass.  Increasing fat mass, even without gaining body weight, is unhealthy because it raises risks for cardiovascular disease, hypertension, high bad cholesterol, low good cholesterol and osteoporosis.

Guys aren’t immune.  A similar, albeit less drastic, phenomenon occurs in men as testosterone levels decrease at middle age and beyond.

The Solution: Strength Training

Calorie reduction is only a temporary stop-gap because eventually the body will believe it’s in scarce mode and accelerate the cycle.  While cardiovascular exercise can burn some excess calories, it cannot break the cycle because it doesn’t build lean mass.  Only regular strength training increases bone density and muscle mass to break the cycle.

To stop losing lean mass and make modest gains, a minimum of one full-body strength training bout per week is recommended.  However, to make more significant gains in lean mass and strength and realize visible toning, two or three bouts per week is necessary.

Squats

All lean mass gains come in the 48 hours after the workout.  Lean tissue breaks down during resistance training.  It’s in the process of regeneration afterwards that we regain and build more tissue.  Therefore, at least one day off after a strength training session is necessary.  Every other day is optimal with a maximum of three sessions weekly.  Strength training doesn’t affect the timing of cardiovascular training.  It’s perfectly safe to do cardio the day before, after or even the same day as strength training.

Options

Classes: If you belong to a gym, club or studio that offers classes, they likely offer strengthiening or cardio-strength combo classes.  Look for words like pump, sculpt, Pilates or TRX in the title.

Personal Trainer: While most people feel comfortable doing cardio activities without consulting an expert, not so with strength training.  Many of my clients come to me for assistance in establishing a strength training program to compliment the cardio they already do.

Video/Digital: There’s an endless amount of free strength training videos available online as well as reasonably priced video and digital subscriptions, rentals and purchases.  Here’s a sampling:

  • Blogilates and FitnessBlender offer free YouTube workout videos.
  • POPSUGAR Fitness and Greatist provide links to new exercises and workouts daily.
  • The Daily Burn: subscription-based workout service
  • ACE Fitness posts free step-by-step exercise and workout videos as well as a tool to find classes and trainers in your area.
  • Exhale Spa Core Fusion sells DVD and digital workouts at $8-12 for single workouts and $15-20 for sets.  My personal favorites, they’re well-cued and challenging, incorporating disciplines like yoga, mat Pilates, Bootcamp, Barre and traditional strength training with minimal equipment required.

Plank

DIY: Here’s a link to my 30 minute no equipment strength and flexibility training workout.  Or scroll to the bottom to find links to strength workouts to compliment your favorite cardio or sports activities.  These are perfect to do while watching TV.

Already Strength Training?

If you already strength train but not three times per week, this month’s Small Step should be to add another bout to your regular routine.  If that’s not possible or if you’re already maximizing strength training opportunities, I recommend changing up your strength workouts.  After strength training the same way over time, our bodies no longer make significant gains.  Changing how you work muscles can give you a boost in lean mass and metabolism.

Pilates Reformer

While this month’s Small Step is straight-forward it can be a tall order for many of us.  But none of us can consider ourselves truly fit without it.

If you’re new to the Small Steps series, you can read about the philosophy and strategies of the series here.  Know the Small Steps strategies don’t need to be done in any particular order and are independent of one another.  So, you can begin the series with this post, continue throughout the rest of the year and pick up what you missed next year.

Previous Small Steps posts: January’s Portion Control, February’s Plan Ahead, March’s Accentuate the Positives, Eliminate the Negatives, April’s Substitutions, May’s Go Old School.

by Leave a comment

Fit Tip of the Month: Reach Your Goals

To assist you with the “Planning Ahead” strategy in this month’s Small Steps series, here’s a primer on setting fitness goals.

SMART – The Gold Standard of Goal Setting

The SMART principle states that goals must be specific, measurable, attainable, relevant and time-bound:

  • Specific: Clearly state what will be accomplished.
  • Measurable: Track variables to know if you’re on target as you progress.
  • Attainable: Psychologically realistic & physically viable specifically for you.
  • Relevant: Must match your needs, abilities and interests.
  • Time-Bound: By definition, goal-setting can’t remain open-ended.

To the SMART principle I also add the necessity for planning and accountability.  Planning is the strategy that you’ll use to implement your SMART goals.  Accountability is important because it’s difficult to quit if you’ve recruited others to be invested in your fitness goals.

See Jane’s SMART Goals

Let’s practice setting SMART goals by helping my hypothetical client, Jane.  Here’s Jane’s story:

Jane is a 50 year old mom of three school-aged children.  She works part-time while her children are in school.  At the end of 2016, she went to her doctor for a check-up and learned she’s pre-diabetic.  The appointment also revealed she’s 20 pounds overweight.  Her doctor said she can avoid full-blown diabetes through diet and exercise if she takes steps soon.

Jane has dieted and exercised on-and-off before but wasn’t able to stick to either.  But the sobering news at her appointment has convinced her she needs to take control of her health.  She made a 2017 New Years Resolution to start exercising and eat more healthfully to lose weight.  She purchased a membership for the month of January to a local gym and vowed to give up desserts and eat more fresh produce.

Jane took a few classes at the gym the first week.  The only ones offered when she had availability were crowded and felt too advanced for her.  After that negative experience, she decided to workout on machines instead but, after a few workouts, she found it boring and hasn’t been back to the gym since.

She’s done a good job of eating more produce and controlling her portions.  She lost a few pounds in the first few weeks.  Her son celebrated a birthday in late January and she overindulged.  Since then, her cravings for sweets have increased.  She gained back a pound within the last week and is discouraged.  She’s come to me for help.

Jane is struggling because her goals are too vague, she has no specific plan and she hasn’t set up a system of accountability.  In my first meeting with her we’d set up SMART goals together and develope a strategy and accountability to support them.  Here’s what Jane’s SMART goals might look like:

Specific: Jane will lose 20 pounds and lower her blood glucose level by making her diet more healthy through better food choices and portion control and exercising for a total of at least three hours each week.

Measurable: Jane will average one pound of weight-loss per week.  She will weigh herself twice a week to keep tabs on her progress.  Her fasting blood glucose level needs to drop 5 mg/Dl or more to fall within the normal range.  She has a follow-up appointment with her doctor in six months when she’ll have another blood test done and her weight checked.

Attainable: Jane’s average of one pound of weigh-loss per week is safe and reasonable.  At that rate, it’s possible for her to reach her weight-loss goal of 20 pounds when she sees her physician in six months.  Her fasting blood glucose goal of a drop of 5 mg/Dl is a modest reduction and can be achieved in six months for most otherwise healthy individuals through weight-loss and exercise.  Jane’s workout target is appropriate since she has 30-60 minutes on most weekdays, and more time on weekends, to devote to exercise.

Relevant:

  • Diet: Jane likes fruits and vegetables, so the goal of substituting less healthy choices with her favorite produce is relevant.  She has done research on proper portions to keep from over-indulging at meal and snack times.  But, Jane’s original mistake with her New Years Resolution was depriving herself of treats which she often craves.  So her new plan will include small portions of high quality sweets when she craves them.
  • Exercise: A membership to a large gym isn’t a good fit for Jane.  She doesn’t enjoy using cardio machines and the classes they offer when she’s available to exercise are intimidating to her.  She has enjoyed dance all her life.  A smaller studio in her area that offers dance-based fitness classes at a variety of levels in the mornings before work is a much better fit.  In addition, Jane has a friend who’s also looking to get into an exercise routine. Jane will schedule walks with her one or two days a week.  She’ll meet with me once per week.  Together we’ll develop a strength training routine that she can also do on her own at home.  Building muscle will help boost her metabolism to assist in weight loss.

Time-Bound: Her follow-up with her physician in six months is her goal date.  Because she’s keeping tabs on her weight along the way, she can use those data points to make adjustments to her plan (such as increasing workout frequency, duration or intensity or decreasing daily calorie intake) to ensure she stays on track to reach her goal by that date.

Plan: She’ll plan meals, snacks and occasional treats for the up-coming week on the weekends.  She’ll also schedule all her workouts on her calendar.  Each week, we’ll evaluate together how she’s progressing, assess what is and isn’t working and make adjustments accordingly.

Accountability: Ultimately, Jane is accountable to herself for her health.  But, knowing she’s also accountable to her doctor, trainer, exercise studio and walking friend is external motivation at times when her internal motivation is challenged.

In all your fitness endeavors, remember the SMART principle to strategize yourself to success.

by 1 Comment

Small Step for June: +1

SquatsThis month’s Small Step is simple: add one strength training workout to your weekly routine.  A mere 30 minute weekly commitment and no special equipment necessary.  You can accomplish this while baking something in the oven, listening to a podcast, waiting for laundry to finish or watching television.

The Problem: Evolution

For most women approaching middle age, losing or maintaining weight becomes more difficult because it’s a physiological and evolutionary truth that an aging woman will lose lean mass and, often, increase fat mass.

As a woman nears menopause, hormonal changes are meant to accomplish two things.  First, the physiological priority switches from baby-making to self-preservation.  Second, thinking back to hunter-gatherer times, the body slowed processes down to preserve energy and body fat to guard against the aging body’s increasing difficulty in accessing food and water.

Lean mass (muscle and bone) requires calories to maintain while fat serves as insulation and a long-term energy source.  So the body shed lean mass to slow metabolism.  Less lean mass and a slower metabolism meant that less food was required to nourish the body and excess consumption could be stored as body fat to sustain her through scarcer times.  We’re all here because our ancestors’ bodies adapted this way.

But what was a survival adaptation for them is a fitness hurdle for us.  We shed an average of 1/2 pound of lean mass per year beginning at age 30.  A vicious cycle of lean mass loss, slowing metabolism, leading to increasing fat mass, further slowing metabolism and accelerating lean mass loss.

If you’re among the few females who’ve super metabolism despite not having the muscle mass and accompanying testosterone of a male, thank your lucky stars and your genes because you may be able to avoid weight gain.  But that doesn’t protect you from losing lean mass and, as a result, increasing the ratio of fat to lean mass.  Increasing fat mass, even without an increase in body weight, is unhealthy because it raises risk for cardiovascular disease, hypertension, high bad cholesterol, low good cholesterol and osteoporosis.

Guys aren’t immune.  A similar, albeit less drastic, phenomenon occurs in men as they approach middle age and testosterone levels decrease.

The Solution: Strength Training

HealthyCalorie reduction is only a temporary stop-gap because eventually the body will believe it’s in scarce mode and accelerate the cycle.  While cardiovascular exercise can burn some excess calories, it cannot break the cycle because it doesn’t build lean mass.  Only regular strength training increases bone density and muscle mass to break the cycle.

To stop losing lean mass and make modest gains, a minimum of one full-body strength training bout per week is recommended.  However, to make more significant gains in lean mass and strength and realize visible toning, two or three bouts per week is necessary.

All lean mass gains come in the 48 hours after the workout.  We breakdown muscle tissue during the workout, it’s in the process of regeneration afterwards that we regain and build more tissue.  Therefore, at least one day off after a strength training session is necessary.  Every other day is optimal with a maximum of three sessions per week.  Strength training doesn’t affect the timing of cardiovascular training.  It’s perfectly safe to do cardio the day before, after or even the same day as strength training.

Options

Classes: If you belong to a gym, club or studio that offers classes, they likely offer stand-alone strength or cardio-strength training classes.  Look for words like pump, sculpt, Pilates or TRX in the title.

Personal TrainingPersonal Trainer: While most people feel comfortable doing cardio activities without consulting an expert, not so with strength training.  Most of my clients come to me for assistance in establishing an effective, safe and personalized strength training program to compliment the cardio training they already do.

Video/Digital: There’s an endless amount of free strength training videos available online as well as reasonably priced video and digital subscriptions, rentals and purchases.  Here’s a sampling:

  • Blogilates, YouTube instructional videos, free online fitness calendar and blog
  • POPSUGAR Fitness and Greatist are two free web feeds I subscribe to that offer links to new exercises and workouts daily.
  • ACE Fitness: Website provides free step-by-step exercise and workout videos as well as a tool to find classes and trainers in your area.
  • Exhale Spa Core Fusion DVD or digital workouts, $8-12 for single workouts and $15-20 for sets.  My personal favorites, they’re well-cued and challenging, incorporating disciplines like yoga, mat Pilates, Bootcamp, Barre and traditional strength training with minimal equipment required.  The beauty of their format is that each 50-60 minute workout is broken down into self-contained ten minute modules so you can perform as many (or as few) modules as will fit into your schedule.

DIY: Here’s a link to my 30 minute no equipment strength and flexibility training workout.  Or scroll to the bottom to find links to strength workouts to compliment your favorite cardio or sports activities.  These are perfect to do while watching TV or during downtime between chores.

If you already strength train but not three times per week, this month’s Small Step should be to add another bout to your regular routine.  If that’s not possible or if you’re already maximizing strength training opportunities, I recommend changing up what you do for strength training.  Our bodies benefit from variations in our workouts, especially strength training.

This month’s Small Step is a tall order for most of us.  But none of us can truly consider ourselves fit without it.

If you’re new to the Small Steps series, you can read about the philosophy and strategies of the series here.  Know the Small Steps strategies don’t need to be done in any particular order and are independent of one another.  So, you can begin the series with this post, continue throughout the rest of the year and pick up what you missed next year.

Previous Small Steps posts: January’s Portion Control, February’s Plan Ahead, March’s Accentuate the Positives, Eliminate the Negatives, April’s Substitutions, May’s Go Old School.

by Leave a comment

Fit Tip of the Month: Setting Goals

Weight LossTo assist you with the “Planning Ahead” strategy in this month’s Small Steps series, here is a primer on setting fitness goals.

SMART – The Gold Standard of Goal Setting

The SMART principle states that goals must be specific, measurable, attainable, relevant and time-bound.

  • Specific: Clearly state what will be accomplished.
  • Measurable: There must be a way to know if you are on target as you progress.
  • Attainable: Goals have to be psychologically realistic and physically safe for you.
  • Relevant: Goals have to match your needs, abilities and interests.
  • Time-Bound: By definition, goal-setting can’t remain open-ended.

To the SMART principle I also add the necessity for planning and accountability.  Planning is the strategy that you will use to implement your SMART goals.  Accountability is important because it’s much more difficult to quit if you’ve recruited others to be invested in your fitness goals.

woman in glassesSee Jane’s SMART Goals

Let’s practice setting SMART goals by helping my hypothetical client, Jane.  Here’s Jane’s story:

Jane is a 50 year old mom of three school-aged children.  She works part-time while her children are in school.  At the end of 2015, she went to her doctor for a check-up and learned she’s pre-diabetic.  The appointment also revealed she’s 20 pounds overweight.  Her doctor said she can avoid full-blown diabetes through diet and exercise if she takes steps soon.

Jane has dieted and exercised on-and-off several times before but wasn’t able to stick to either.  But the sobering news at her appointment has convinced her she needs to take control of her health.  She made a 2016 New Years Resolution to start exercising and eat more healthfully to lose weight.  She purchased a membership for the month of January to a local gym and decided to give up all sweets and eat more fruits and vegetables.

Jane took a few classes at the gym the first week.  The only ones offered when she had availability were very crowded and felt too advanced for her.  Mid-way through the month, she decided to workout on machines instead and was able to do that a few times but hasn’t been back to the gym since.

She has done a good job of eating more produce and trying to control her portions.  She did lose a few pounds in the first few weeks.  Her son celebrated a birthday in late January and she overindulged.  Since then, her cravings for desserts have increased.  She gained back a pound within the last week and is discouraged.  She’s come to me for help.

Jane is struggling because her goals are too vague, she has no specific plan and she hasn’t set up a system of accountability.  In my first meeting with her we’d set up SMART goals together and develope a strategy and accountability to support them.  Here’s what Jane’s SMART goals might look like:

Specific: Jane will lose 20 pounds and lower her blood glucose level by making her diet more healthy through better food choices and portion control and exercising for one hour at least 3 days each week.

Measurable: Jane will average one pound of weight-loss per week.  She will weigh herself twice a week to keep tabs on her progress.  Her fasting blood glucose level needs to drop 5 mg/Dl or more to fall within the normal range.  She has a follow-up appointment with her doctor in six months when she’ll have another blood test done and her weight checked.

Attainable: Jane’s average of one pound of weigh-loss per week is safe and reasonable.  At that rate, it’s possible for her to reach her weight-loss goal of 20 pounds when she sees her physician in six months.  Her fasting blood glucose goal of a drop of 5 mg/Dl is a modest reduction and can be achieved in six months for most otherwise healthy individuals through weight-loss and exercise.  Jane has an hour of time that she can devote to exercise on most weekdays and more time on weekends.

Relevant:

  • Diet: Jane likes fruits and vegetables, so the goal of substituting less healthy choices with her favorite produce is relevant.  She has done research on proper portions to keep from over-indulging at meal and snack times.  But, Jane’s original mistake with her New Years Resolution was depriving herself of treats which she often craves.  So her new plan will include very small portions of high quality sweets when she craves them.
  • Exercise: A membership to the local large gym isn’t a good fit for Jane.  She doesn’t enjoy using cardio machines and the classes they offer when she is available to exercise aren’t at the right level or the kinds of classes she likes.  She has enjoyed dance all her life.  A smaller studio in her area that offers dance-based fitness classes in the mornings before work is a much better fit.  In addition, Jane has a friend who is also looking to get into an exercise routine. Jane will schedule walks with her one or two days a week.  She’ll meet with me once per week.  Together we’ll develop a strength training routine that she can also do on her own at home.  Building muscle will help boost her metabolism to assist in weight loss.

Time-Bound: Her follow-up with her physician in 6 months is her goal date.  Because she is keeping tabs on her weight along the way, she can use those data points to make adjustments to her plan to ensure she stays on track to reach her goal when the date arrives.

Plan: She’ll plan out meals and snacks for the up-coming week on the weekends.  She’ll also schedule all her workouts on her calendar.  Each week, we’ll evaluate together how she’s progressing, assess what is and isn’t working and make adjustments accordingly.

Accountability: Ultimately, Jane is accountable to herself for her health.  But, knowing she’s also accountable to her doctor, trainer, exercise studio and walking friend is external motivation at times when her internal motivation is challenged.

In all your fitness endeavors, remember the SMART principle to strategize yourself to success.

Follow My Blog

Get the latest posts delivered to your mailbox:

%d bloggers like this: