A recent study in the journal of Medicine & Science in Sports & Exercise found that short bouts of exercise can be just as effective in burning calories and improving health as getting it done all at once!
If you are short on time ( as we all are these days!), don't think that you have to do 30-45 min. consecutive workout sessions to get the benefits you want!
Of course it is important to get 30min of moderate- intensity exercise 5-6 days per week- it may be easier to fit into your schedule if you workout like this:
* 15min. treadmill walk or run - first thing in the morning - before breakfast
* 20 min. dumbbell workout on your lunch hour
* 15min. stationary bike before dinner
It all adds up! No excuses!
Wednesday, February 15, 2012
Sunday, January 29, 2012
You don't need expensive equipment to get a killer workout!
Here is the class we did at Personal Best on Thursday, January 26, 2012. It was a challenge, but FUN!!!!
* JUMP ROPE - FOR 1 MIN.
* PLANK JACKS -16- MT CLIMBERS 16
COMPLETE THESE 3 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* KETTLE BELL SWINGS - 30
* HOP TURNS - 20
COMPLETE THESE 2 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* WEIGHTED JACKS- 32
* FOOT BALL HIGH STEPPING- 32 - RIGHT INTO BURPES 10
COMPLETE THESE 3 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* ROLL-UPS INTO SQUAT -THRUST INTO A PUSH-UP - 10
* LEG RAISES - 20
COMPLETE THESE EXERCISES 5 TIMES THROUGH AS FAST AS YOU CAN!
GOOD LUCK! LET ME KNOW HOW IT WORKS FOR YA!
* JUMP ROPE - FOR 1 MIN.
* PLANK JACKS -16- MT CLIMBERS 16
COMPLETE THESE 3 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* KETTLE BELL SWINGS - 30
* HOP TURNS - 20
COMPLETE THESE 2 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* WEIGHTED JACKS- 32
* FOOT BALL HIGH STEPPING- 32 - RIGHT INTO BURPES 10
COMPLETE THESE 3 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!
* ROLL-UPS INTO SQUAT -THRUST INTO A PUSH-UP - 10
* LEG RAISES - 20
COMPLETE THESE EXERCISES 5 TIMES THROUGH AS FAST AS YOU CAN!
GOOD LUCK! LET ME KNOW HOW IT WORKS FOR YA!
Monday, January 23, 2012
Guidelines for Safe Weight Loss
* Do not allow your calorie intake to go below 1,200 calories per day (except under a doctors care)
* Reduce fat intake to less than 30 % of total energy intake per day.
* Emphasize fruits in the morning hours and green leafy vegetables in the afternoon and evening hours.
* Provide a negative calorie balance of 400-800 calories per day through exercise and diet ( not to exceed 1,000 calories per day) resulting in gradual weight loss while avoiding metabolic distress (slowing of the metabolism) .
* Include the use of behavior modification to identify and eliminate poor dietary habits ( a food journal may be helpful- when do you find that you have the most difficult time sticking to healthy food choices? Do you notice a pattern?).
* Include an exercise program that promotes a daily calorie expenditure of 300 calories or more.
* Incorporate new dietary and physical activity habits that can be continued for life to maintain the achieved lower body weight.
Diets do not work!
Healthy Lifestyle Habits do!
Make the Commitment!
* Reduce fat intake to less than 30 % of total energy intake per day.
* Emphasize fruits in the morning hours and green leafy vegetables in the afternoon and evening hours.
* Provide a negative calorie balance of 400-800 calories per day through exercise and diet ( not to exceed 1,000 calories per day) resulting in gradual weight loss while avoiding metabolic distress (slowing of the metabolism) .
* Include the use of behavior modification to identify and eliminate poor dietary habits ( a food journal may be helpful- when do you find that you have the most difficult time sticking to healthy food choices? Do you notice a pattern?).
* Include an exercise program that promotes a daily calorie expenditure of 300 calories or more.
* Incorporate new dietary and physical activity habits that can be continued for life to maintain the achieved lower body weight.
Diets do not work!
Healthy Lifestyle Habits do!
Make the Commitment!
Monday, January 16, 2012
Personal Best - Body Blast Workout -on Wednesday- 1-11-12
* LOW JACKS = 50
* RENEGADE ROWS = 20 - 4 TIMES EACH EXERCISE
* BURPES = 15
* LATERAL DELTOID RAISE = 16 - 4 TIMES EACH EXERCISE
* SPLIT SQUATS WITH DUMBBELL SHOULDER PRESS = 20
* PLANK JACKS (16) / MT. CLIMBERS (16) - 4 TIMES EACH EXERCISE
* STRAIGHT LEG SQUAT THRUST = 20
* POSTERIOR DELTOID RAISE = 20 - 4 TIMES EACH EXERCISE
ABS = MEDICINE BALL FULL BODY V-UPS = 20
= MEDICINE BALL CRISS CROSS = 20
= MEDICINE BALL HALF CRUCH TOSS- UP = 20 - 3 TIMES EACH EXERCISE
TRY IT AND SEE WHAT HAPPENS! LET ME KNOW HOW IT GOES!
* RENEGADE ROWS = 20 - 4 TIMES EACH EXERCISE
* BURPES = 15
* LATERAL DELTOID RAISE = 16 - 4 TIMES EACH EXERCISE
* SPLIT SQUATS WITH DUMBBELL SHOULDER PRESS = 20
* PLANK JACKS (16) / MT. CLIMBERS (16) - 4 TIMES EACH EXERCISE
* STRAIGHT LEG SQUAT THRUST = 20
* POSTERIOR DELTOID RAISE = 20 - 4 TIMES EACH EXERCISE
ABS = MEDICINE BALL FULL BODY V-UPS = 20
= MEDICINE BALL CRISS CROSS = 20
= MEDICINE BALL HALF CRUCH TOSS- UP = 20 - 3 TIMES EACH EXERCISE
TRY IT AND SEE WHAT HAPPENS! LET ME KNOW HOW IT GOES!
Thursday, January 5, 2012
What are your Fitness Goals for 2012?
We are 5 days into 2012.
Did you make any resolutions?
Did you promise yourself that this is the year you will lose weight, have more energy, look and feel fit?
How is it going so far?
You can be the fit, healthy person you want to be in 2012 and for the rest of your life if you really want it!
Do you?
No one can do it for you.
It's up to you.
You are the only one who can make that decision!
As with any fitness regimen, before you even begin, you need to visit your doctor to make sure you are in shape to start. Once you get the all clear, the first step toward success is setting goals- you can't get anywhere if you don't know where you're going or what you want! Be truthful with yourself about where you are starting from and how much time you need to give yourself to attain your goal.
It is important that you are mentally prepared for the hard work and lifestyle changes that lie ahead. Most people deal only with the diet and exercise parts of losing weight and getting fit. In my experience as a trainer , mental readiness is just as important for lasting success!
Ask yourself:
* Am I ready to get up off the couch and move my body for 20-30 minutes 5-6 days per week?
* Am I ready to pick up some weights and train at least 2-3 days per week?
* Am I ready to STOP SMOKING?
* Am I ready to STOP filling my body with sugar, caffeine, and processed foods?
* Am I ready to get 7-8 hours of sleep per night?
* Am I ready to TRY SOMETHING NEW and treat myself like I would my best friend?
You are the only one that can answer these questions.
Do you think your worth it?
I DO!
Let me know how you plan to take care of yourself this year. I would love to hear :)
Did you make any resolutions?
Did you promise yourself that this is the year you will lose weight, have more energy, look and feel fit?
How is it going so far?
You can be the fit, healthy person you want to be in 2012 and for the rest of your life if you really want it!
Do you?
No one can do it for you.
It's up to you.
You are the only one who can make that decision!
As with any fitness regimen, before you even begin, you need to visit your doctor to make sure you are in shape to start. Once you get the all clear, the first step toward success is setting goals- you can't get anywhere if you don't know where you're going or what you want! Be truthful with yourself about where you are starting from and how much time you need to give yourself to attain your goal.
It is important that you are mentally prepared for the hard work and lifestyle changes that lie ahead. Most people deal only with the diet and exercise parts of losing weight and getting fit. In my experience as a trainer , mental readiness is just as important for lasting success!
Ask yourself:
* Am I ready to get up off the couch and move my body for 20-30 minutes 5-6 days per week?
* Am I ready to pick up some weights and train at least 2-3 days per week?
* Am I ready to STOP SMOKING?
* Am I ready to STOP filling my body with sugar, caffeine, and processed foods?
* Am I ready to get 7-8 hours of sleep per night?
* Am I ready to TRY SOMETHING NEW and treat myself like I would my best friend?
You are the only one that can answer these questions.
Do you think your worth it?
I DO!
Let me know how you plan to take care of yourself this year. I would love to hear :)
Tuesday, December 13, 2011
The Problem with BMI
The BMI formula is a simple calculation based on your height and weight. This formula has been around since the 1800's and in the last two decades has gained popularity with doctors as a way to estimate a "healthy body weight" and mortality risk.
18 or below = underweight
19-24 = normal
25-30 = overweight
31-or more falls into the obese category
However, BMI does not distinguish between FAT and MUSCLE!
BMI only gives you an indication of how heavy you are overall.
This is a very poor model for fit , active people.
An example of this would be Arnold Schwarzenegger. In his prime he had a BMI of 30.2- "obese" according to calculation! Anyone who's seen Arnold at his best knows that he was all lean muscle, not fat!
Recent research has shown that BMI can also be a false indicator of overall health in other ways. At the American College of Cardiology's annual Scientific Session in 2008, researchers presented their findings , which showed that individuals with a normal BMI can still have a high body-fat content, increasing their risk for cardiovascular disease and other health problems.
BMI DOES NOT DISTINGUISH BETWEEN FAT AND MUSCLE, AND ONLY GIVES YOU AN INDICATION OF HOW HEAVY YOU ARE OVERALL.
MUSCLE WEIGHS MORE THAN FAT- BUT TAKES UP LESS SPACE THAN FAT DOES!
NOTICE INCHES LOST NOT JUST YOUR WEIGHT ON THE SCALE!
18 or below = underweight
19-24 = normal
25-30 = overweight
31-or more falls into the obese category
However, BMI does not distinguish between FAT and MUSCLE!
BMI only gives you an indication of how heavy you are overall.
This is a very poor model for fit , active people.
An example of this would be Arnold Schwarzenegger. In his prime he had a BMI of 30.2- "obese" according to calculation! Anyone who's seen Arnold at his best knows that he was all lean muscle, not fat!
Recent research has shown that BMI can also be a false indicator of overall health in other ways. At the American College of Cardiology's annual Scientific Session in 2008, researchers presented their findings , which showed that individuals with a normal BMI can still have a high body-fat content, increasing their risk for cardiovascular disease and other health problems.
BMI DOES NOT DISTINGUISH BETWEEN FAT AND MUSCLE, AND ONLY GIVES YOU AN INDICATION OF HOW HEAVY YOU ARE OVERALL.
MUSCLE WEIGHS MORE THAN FAT- BUT TAKES UP LESS SPACE THAN FAT DOES!
NOTICE INCHES LOST NOT JUST YOUR WEIGHT ON THE SCALE!
Monday, December 12, 2011
BELLY FAT!
Want a Flatter Belly?
Weight Training can help STOP the spread of BELLY FAT!
A study in the American Journal of Clinical Nutrition had overweight women (ages 25-44) engage in twice per week strength training sessions and a control group was advised to do Aerobic activity. The strength training group lost more body fat in total, but they also had far less abdominal fat increases than the control group.
Since abdominal fat is one of the most dangerous kinds of fat ( linked to metabolic syndrome and heart disease), it is even more important to weight train and blast the fat away!
Weight Training can help STOP the spread of BELLY FAT!
A study in the American Journal of Clinical Nutrition had overweight women (ages 25-44) engage in twice per week strength training sessions and a control group was advised to do Aerobic activity. The strength training group lost more body fat in total, but they also had far less abdominal fat increases than the control group.
Since abdominal fat is one of the most dangerous kinds of fat ( linked to metabolic syndrome and heart disease), it is even more important to weight train and blast the fat away!
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