Happy Easter, Passover & Spring!!

Keep it simple & enjoy the beauty of the season!

Get in & SWIM

Swimming is not only a great workout, but so good for your overall health! Also it's low impact and is often recommended by physical therapists when a person is rehabbing an injury. (I know many years ago after my car accident getting into a pool was one of the best, gentlest ways for me to exercise.) It's something any one, at any age, can do--no matter your fitness level.

Here are some of the key health benefits of swimming:

Get to the gym!

lol

Healthy, positive way to believe in yourself!

I absolutely LOVE this!!  When I was a child, one of my elementary teachers always said "aim high & always shoot for the stars"!  Those few words, especially at such a young age, left such a long lasting impression on me. 
You need to believe in YOURSELF in order for others to believe in you too! 
Stay positive, be optimistic & always aim your determination high.  You CAN do it!!

Keep dreaming!!!

Never let them tell you that you can't. Never doubt yourself. Regardless of the outcome, never regret trying. Never stop dreaming!!

Tip of the week: Don't 'over-think'!

My kids were watching a TV show yesterday and the topic was all about over-thinking things. So I thought I'd post this reminder since it's something so many of us do. It's a difficult 'habit' to break, but an important one to work on moving past in order to live a 'healthier', more rewarding life.

"time machine"

Words of wisdom...

Wise words:

New season---focus on the good!

Happy Spring!

Here's to a new season & an even 'better' you!
Make sure that your focus is on the good, let go of the bad---life's too short! :)

Fitness = a LIFE JOURNEY & NOT a quick fix (the MANY benefits of exercise)

Many people can easily list several negatives to working out (such as no time, sweating, need to shower after, etc.), yet many cannot list more than 2 benefits!  There's SO much you gain--but it needs to be a lifestyle that will last forever & NOT a 'quick' fix!

It doesn't have to be extreme & time consuming---just get moving & do something physical!
According to the 1996 U.S. Surgeon General on Physical Activity & Health:
"Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the U.S."
(U.S. Dept of Health & Human Services, '96)

 Here are reasons to incorporate some form of physical activity into your DAILY life as it will REDUCE the risks/problems of some of the following:
*premature death
*dying from heart disease
*developing diabetes
*developing high blood pressure
*developing colon cancer
*feelings of depression & anxiety
*becoming overweight
*issues with bone, joint, muscle
*for aging adults they will be able to move around better, therefore less risk of falling


That same Surgeon General's report goes on to state 3 key points:
1) People who are usually inactive CAN improve their health & well being by becoming EVEN MODERATELY active on a REGULAR basis!

2) Physical activity need NOT be 'strenuous' to achieve health benefits!

3) GREATER health benefits CAN be achieved by INCREASING the amount (duration, frequency, or intensity) of physical activity!

I encourage you to make the time & add some form of exercise to your daily lifestyle--forever....for MORE than 1 reason!!!








Credit/Source:
AFAA Personal Training: Theory & Practice, 2nd Edition 2011

POWER your fitness routine....it WILL make a HUGE difference in your results!!

Using weights, rowing on machine, attending a spin class, hitting the treadmill are ALL great forms of exercise, however you may not be getting the best "bang for your buck" so to speak.  What many are lacking is POWER in their routines.  What do I mean?  If you're awake in the middle of the night or early in the morning--turn on your TV & catch one of those fitness infomercials(ie: Insanity or PX90) --you'll quickly see what I'm referring to!  Those quick, intense 'burst' type moves  torch extra stored fat & truly help sculpt your muscles quicker. 

Here are some professional insights & tips regarding this way of training from some top trainers
(as quoted in Fitness Magazine, Feb 2012 issue):

GUNNAR PETERSON (celebrity trainer)
"When you do power moves, you switch to burning fat stores sooner.....that will help you change the proportions of your body"

Some fitness tips from Gunnar:
*ADD EXPLOSIVE MOVES!  "Plyometric moves, like squat jumps, where you're catching air, train your muscles to work faster."  Start with 3 sets of 5 to 8 reps 1 day a week & build from there.
(Check out fitnessmagazine/com/powerup for some of Peterson's at-home plyo moves)

*RAMP IT UP!  As suggested by Peterson (if using the treadmill) walk or jog for 30 seconds @ a 0 or 1 % incline to a challenging hike--aim for between 10 & 15 depending on your fitness level--and walk or run as fast as you can for 5-10 seconds; repeat this 8-10 times.! 

Here's my suggestion (indoor or outdoor you can do this): walk or jog for 60 seconds and then SPEED IT UP to a sprint for a minute, bring it back down to a comfortable, quick, 'recovery' walk for another 60-90 seconds, then back up for a sprint....keep switching it up for a good portion of your walk/run.


TONY HORTON (creator of fitness craze PX90)
"There are 3 things we lose as we age: speed, balance & power....POWER TRAINING can HELP you get all 3 back." 
(Friends, I'm telling you--he is absolutely right!!  No pain, no gain--you must push it to achieve it!  No it's not easy, but if you want it bad enough than you need to work for it!)

Some fitness tips from Tony:
*MULTI-TASK YOUR MUSCLES! "Get away from myopic training programs & traditional movements that do only 1 thing....rather than a regular push up, add a hand clasp or travel across the floor during it."
(Check out fitnessmagazine.com/powerup for Horton's push-the-envelope picks)



JACKIE WARNER (celebrity trainer)
"Cardio can alter your size, but to CHANGE your body SHAPE you have to use resistance training!"

Some fitness tips from Jackie:
*REV YOUR RESULTS!  She suggests "Pickup a jump rope and try to do 200 rotations as you time yourself...the next session, attempt to do those 200 rotations in LESS time.  Moving FASTER in the same amount of time BUILDS POWER!"

*Another important tip: FACE YOURSELF!  "Do your strength moves in FRONT OF A MIRROR so you have the focus on what you're doing and make that MIND-MUSCLE connection....research shows this also improves muscle growth!"
I am a HUGE fan of this theory and say it ALL the time in my group fitness classes, as well as my 1-on-1 training sessions.  MIND/BODY connection is so important and really putting your "minds eye" into the muscle that you are working makes a HUGE difference.  Try it. 



SOURCE/CREDIT:
Fitness Magazine, Feb 2012

Happy St. Patrick's Day wishes

Squats

Your metabolism (& how to help it as you age)

Did you know that your metabolism drops about 3% every decade?  Sad, but true statistic.
Many, many, many years ago I could eat a lot more and rarely gain an ounce.  Now that I'm in my 40's, if I even look at those foods I gain weight--of course in all the wrong places!  It's not just my imagination either.  They say there's actual science to explain this.  According to SHAPE Magazine's advisory board member Wayne Westcott, Ph.D., director of the fitness research program at Quincy College:  "your metabolism drops about 3% every decade.... The reason: muscle burns more calories than any other tissue in the body and you're losing about a 1/2 pound of it annually!"

Suggestions:
Cardio is great for melting fat during a workout, but if you want to keep that metabolism torched then you need to strength train!  Strength training is the key to burning an extra 100 calories.  It's also the best way to build muscles quickly! 


I suggest a minimum of 20-30 minutes, at least 2-3 times a week.  Make sure to challenge yourself with the weights, but don't over do it.  As always, FORM 1st! 
The reason I love fitness routines such as Barre Toning, Pilates, TRX training is that they are all low impact, lower weight, yet using your own body muscle as resistance.  Much easier on the aging body, yet still greatly benefiting and getting the desired results! 

Another suggestion, according to Dr Westcott "what you eat post workout matters.  Soon after you cool off, you should eat a combo of protein and complex carbs.  A glass of milk, cup of yogurt, or a small protein shake are all good choices."  He goes on the say "protein helps you build muscle, and you'll be consuming it at a time when you need it the most.....it's also satiating, so you'll be less inclined to reach for junk food later in the day." 

Sorry friends, staying fit never gets "easier", it's a LIFE lesson!  So make it a part of your lifestyle and you'll feel (& look) great no matter your age!






Credit:  SHAPE Magazine, Oct 2010

You are my sunshine :)

Every morning I greet my kids with: "good morning sunshine!" 

Make someone feel special today &/or everyday -- be sure to let them know that they are your 'sunshine'! It won't cost you a cent and I'm certain you'll make their day a little brighter
(& probably your own as well!)

Abs: circle crunches

 

Try this challenging ab move shared from "Women's Health" :

Remember: FORM 1st!! 
*Keep your abs engaged
*Spine on floor
*NO PULLING on your neck
*Use the ab muscles- NOT momentum!

Good luck and don't give up!

10 Steps to Self Care

Sharing these wise words to live by....

Possibly your biggest "challenge"..choose wisely!

Just getting to the gym may seem to be the toughest part of your workout & fitness routine. However, the bigger challenge may take place after your workout: the grocery store and your kitchen!
These can be your worst enemy or best friend--choose wisely!

 

Make exercise a part of your daily routine!

Sometimes starting anything can be difficult--exercise is no different. Many people make excuses and put off starting any fitness routine until "another, better time". Well don't! Start now, make the time and work at it daily!

It doesn't mean you need to make every day a long visit at the gym or have a really intense workout, but everyday you should do some form of physical activity!
Typically once you begin you'll find that you feel so much better, have more energy and probably eat healthier too &/or make better food "choices" throughout the day (not wanting to blow the workout you had on poor food choices)!
And once you start to not only 'feel' but also 'see'  the results of your workouts, you'll most certainly feel great!

Trust me, making fitness a part of your daily routine is a GOOD, healthy addiction to have & there's no reason to stop!

Just GO!!

Sharing this...

It's March---don't give up on your fitness & diet resolutions!!

It's now March and 3 months into the New Year. If you made fitness, better health & diet your resolution--and have been sticking to it--then around this point you should slowly start to see some positive changes. Many get frustrated by not seeing "quick" results after a few weeks of diet & exercise, so they fall off the 'fitness cliff' and give up to soon on their resolution. This happens because they think "I've been working so hard, for so many weeks and the scale has barely budged!" However if you've been diligent, then it is around this time that your hard work slowly begins to be seen. Even if the scale has not moved much I bet your clothing fits nicer and your pants feel a bit loser--you are toning up and starting to lose inches. Don't give up--March on!!
Remember: it takes time to see results and won't happen overnight. This is not something that should be short term either--make fitness & a healthy diet part of your daily life!

So keep moving, keep going forward! Summer is just around the corner and by then, if you continue daily, I am sure you'll enjoy seeing how your hard work & dedication have paid off!!!