Wednesday, December 23, 2009
Thursday, December 17, 2009
Tuesday, December 8, 2009
Thursday, November 26, 2009
Thursday, November 19, 2009
Friday, October 30, 2009
Thursday, October 29, 2009
There are 3 components to optimum physical fitness.
1. Muscular Strength
2. Cardio endurance
This means (at least) 30 minutes of cardio on most days of the week, strength training at least twice a week and flexibility training.
I am often guilty of focusing on two out of the three categories, running long distances and getting in a couple of strength sessions a week, but constantly falling behind on my flexibility training.
Think about how much time you devote to each component in your week, and then make it your goal next week to devote more attention to the one or two lacking your attention.
Often times it is the exercises we hate that are the most necessary for us to practice.
Thursday, October 22, 2009
Sunday, October 18, 2009
Thursday, October 1, 2009
Thursday, September 17, 2009
Sunday, September 6, 2009
I'm in Denver this weekend with about 8 other people so it's a challenge to fit exercise into the day. What I find works best in situations like this are long walks. I woke up this morning and walked to a coffee shop about 20 minutes away and walked home....Later in the day I think we are going shopping which means more time moving and less time sitting.
Now, in situations like this, where the activity is moderate and heart rate is low, watching calorie intake is key. Vegetables are a must, but the challenge for me is the drinking that we are doing this weekend. I am almost a 'non drinker' but will participate in social drinking once in awhile and that is where the calories really add up.
In this case, I need to think about consuming more clear alcohols and lite beers over the sugary drinks and dark beers.
It's a challenge but it's possible to stay on course when the course veers off track.
Thursday, August 27, 2009
Sunday, August 23, 2009
Thursday, August 6, 2009
Diets are not a successful weight loss tool for the long term. You can't diet forever because while being on a diet means that you can be off a diet too.
Making changes and developing new habits takes time, but you CAN change them.
Focus on one change at a time.
Tuesday, August 4, 2009
Saturday, August 1, 2009
Staying on track with a regular exercise program can be a challenge, especially if you're on your own. Consider finding an exercise buddy to help keep you on track and accountable. Accountability is the key for success.
Find a buddy or be a buddy...
This is my running buddy and me running the Rock and Roll Arizona Marathon in January 2008. We just started running together again after a 9 month hiatus. She really pushes me to work harder and be a better runner, whether she knows it or not. (I bet she doesn't know it). Her email a couple weeks ago about running together again was a pleasant surprise. So we started off with short distances....4 miles last Saturday and almost 5 today.
I even almost cancelled today, citing rain as an excuse, but then the rain stopped and I couldn't use that as an excuse anymore....and we had it planned and she was counting on me to run and I knew that...so I showed up.
Today's run was a struggle with more hills, (a ton more hills) but I did it (even though I did have to ask her to slow down a couple of times). And not even knowing it, she pushed me to run faster and longer because I was not going to stop, even when it was hard she kept me going because she kept going. Thanks, buddy.
Friday, July 31, 2009
and you can be one too!
Thursday, July 30, 2009
Thursday, July 9, 2009
Wednesday, July 8, 2009
Thursday, June 18, 2009
Thursday, June 4, 2009
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Wednesday, May 27, 2009
Monday, May 25, 2009
Thursday, May 14, 2009
Wednesday, May 13, 2009
What about an hour? Do you have an hour today to devote to yourself? You should...make it happen.
Monday, May 11, 2009
Are you sitting at your desk all day?
Does a slouched back feel all too familiar?
Take a moment to
1. close your eyes
2. sit up nice and tall
3. roll your shoulders back 5 times, slowly.
4. breathe deeply
Do this twice more today and relax.
Saturday, May 9, 2009
Tuesday, April 28, 2009
Monday, April 27, 2009
Thursday, April 16, 2009
Thursday, April 9, 2009
This cardio routine is based on a 1-10 RPE scale (rate of perceived exertion). The intensity of the workouts and the intervals help you burn calories during and after your workout…It revs up your metabolism!
You can do this workout on the treadmill or eliptical machine. Increase or decrease the incline (or speed) according to the RPE level required.
LEVEL 5 DOES NOT MEAN INCLINE OF 5…YOUR RPE OF 5 COULD BE A HIGHER OR LOWER INCLINE THAN THAT BASED ON WHAT YOU BELIEVE YOUR 5 ON A SCALE OF 1-10 FEELS LIKE.
Print the cardio routines out and take them with you to the gym so you know EXACTLY what to do.
30 minutes of cardio:
Minutes 1-3 warm up at level 1-2
Minutes 3-5 at level 5
5-6 at level 2
6-8 at level 7
8-9 at level 2
9-12 at level 7
12-13 at level 2
13-16 at level 6
16-17 at level 2
17-20 at level 7
20-21 at level 4
21-24 at level 7
24-25 at level 2
25-26 at level 7
26-30 at level 2
There you have it. Do this for a week and increase the duration of the workout every week.
This is good for you!
Friday, March 27, 2009
Wednesday, March 18, 2009
Ok...so he showed me his daily calorie intake and this is basically how it read.
snack: candy bar
Ok...so while I am happy that he is now in the world of counting calories...I would say incorporating whole foods is a must. I think he only had consumed 800 calories so far that day....but it was 800 calories of NOTHING. Where are the vegetables? fruit?
I see sugar and processed meat....and more sugar...I am not saying you should never have a candy bar, but sandwich the candybar between two salads and I'll allow it.
So he may be staying within his calorie window for the day, but he is not putting anything good into his body.
The quality of the food we eat is very important. I don't even agree with the reports that show you the 'healthier' options at a fast food restaurant. Fast food should not be considered food...it is made up of all things bad. Sugar, high fructose corn syrup, salt, etc etc etc.
So take a closer look at your daily menu...Are you consuming mostly whole foods or processed foods?
Saturday, March 14, 2009
by FatFighterTV, on Tue Feb 24, 2009 12:20pm PST
From an astonishing amount of calories to several days' worth of fat in one meal to over the top levels of sodium, this is one place you don’t want to see any of your favorite foods.
Every year, the Center for Science in the Public Interest (CSPI) comes up with its list of the Top Ten Worst Foods and I always look forward to it. Once in awhile I find out I’ve enjoyed one of the “worsts” (and stop immediately!). But this year, I’m happy to report I have not indulged in anything on CSPI’s list for 2009.
1. Pepperidge Farm Roasted White Meat Chicken Premium Pot Pie - There are 510 calories and 9 grams of saturated fat in this baby. Oh wait - that’s just for half a pie. The whole thing has 1020 calories and 18 grams of saturated fat.
2. Romano’s Macaroni Grill Spaghetti and Meatballs with Meat Sauce - This dish will set you back a staggering 2,430 calories and nearly three days’ worth of saturated fat (57 grams) plus 5,290 milligrams of sodium - more calories and saturated fat than two Macaroni Grill Tuscan Rib-Eye steak dinners.
3. Progresso Traditional, Vegetable Classics, and Rich & Hearty soups - Half a can averages more than half of a person’s daily quota of salt. Instead, CSPI says try Progresso’s Health Favorites reduced-sodium soups with up to 50 percent less salt. Also, see: Hidden sodium in foods you wouldn't think to check.
4. Dove Ice Cream - A half cup has about 300 calories and an average of 11 grams of saturated fat - that’s half-a-day’s worth of the bad stuff. You may be better off with these 5 frozen treats under 100 calories.
5. The Cheesecake Factory Chris’ Outrageous Chocolate Cake - It’s layers of chocolate cake, brownie, toasted coconut pecan filling, and chocolate chip coconut cheesecake. CSPI found each five-inch-high slice weighs three-fourths of a pound and has 1,380 calories, 32 teaspoons of sugar, 33 grams of saturated fat and 5 grams of trans fat. Yikes!
6. Smoothie King’s Grape Expectations II - It’s one of Smoothie King’s “Snack Rights” with 550 calories in the 20-ounce size and 1,100 calories in the 40-ouncer. Proof that not all smoothies are good for you (but these are).
7. Pop Secret Movie Theater Butter Popcorn Snack Size Bags - Just one snack-size bag has 11 grams of bad fat, 7 of which are trans fats. Instead, CSPI says choose Orville Redenbacher’s Smart Pop or Smart Balance Smart ’N Healthy - both are made with no partially hydrogenated oils. Also, see this review of microwave popcorns from Consumer Reports.
8. The Starbucks Venti (20 oz.) Caffè Mocha with whole milk and whipped cream has 450 calories and 13 grams of bad fat - more like a Quarter Pounder with Cheese in a cup. But you can lose all the bad fat and all but 170 calories if you order a tall (12 oz.) with nonfat milk and no whipped cream.
9. Chipotle Chicken Burrito - With rice, pinto beans, cheese, chicken, sour cream, and salsa, you get 1,040 calories and 16-1/2 grams of saturated fat - the same as three Subway Steak and Cheese 6-inch Subs. Plus the burrito comes with 2,500 milligrams of sodium! Ordering it without cheese or sour cream cuts the saturated fat to 3-1/2 grams, but you still end up with 810 calories and 2,300 milligrams of sodium. Ay Caramba! Here's another burrito that will shock you.
10. Cold Stone Creamery’s Gotta Have It Founder’s Favorite - 12-ounces of ice cream, pecans, brownie pieces, fudge, and caramel adds up to a whopping 1,600 calories and 42 grams of saturated fat. That’s about the same as five single-scoop ice cream cones. And watch out before you have this frozen concoction.
Friday, March 13, 2009
First, I am teaching a new class at Scott Fitness on Tuesday night...it is right after the 60 minute spin class I teach. This one is 30 minutes of weights. It's gonna be a butt kicker...The format will change every week to keep your body and mind guessing.
Second, I am now exploring the possibilities of small group fitness. This is a group of no more than 4 who all train together for the same price as a single session. Sounds like a great deal to me...Train one on one and it's $40 an hour at Scott Fitness or get some friends together and split the $40 among you.
Wednesday, March 11, 2009
I am not the kind of trainer that will get you ready for your fitness
competition or bare her belly during a workout.
I am a regular person.
I workout to be healthy.
I workout because I love the way it makes me feel.
I workout because it motivates me.
I workout because that's my alone time.
I workout because it strengthens my bones.
I also want to eat junk food sometimes.
This is the body I have from that combination and I am ok with that.
I hope, in this way, people and clients can relate to me on a more humanistic level.
Saturday, March 7, 2009
This allows for several things to happen:
1. Longer walks with the doggie
2. Yard work
I am just generally happier in the Spring, Summer and Fall....which might be attributed to increased activity or warmer weather...or both.
Either way I am happy happy happy....excited to get these arms toned for tank top wearing.
Wednesday, March 4, 2009
1. I love cereal.
2. I like to mix 2 kinds of cereal in one bowl.
3. I eat cereal several times a day.
4. When it comes to eating cereal, it is impossible for me to follow the serving size.
Cereal is possibly my most favorite food. I like the super healthy ones full of fiber, and the sugary ones, of course. However, I hardly ever let myself indulge in the sugary kinds.
What I do, however, is get sucked into the vicious cycle of cereal eating, a cereal vortex, if you will.
I pour cereal to the brim of the bowl, pour in the soy milk, eat the cereal, add more cereal to the remaining milk, add more milk to the remaining cereal, etc etc etc.
Today I will follow the recommended guidelines: a 1 cup serving.
Yes I will.
First, let me say that I know the pressures associated with being thin and I struggle with them everyday...because it is much easier to eat a cookie than run on the treadmill. I know this.
As a personal trainer, I need to stay fit, and as a person in this world, I want to stay fit, but I also live with my unfit boyfriend (temptation 1), I like to go out to eat (temptation 2), I moonlight at a restaurant (temptation 3)...etc etc etc.
I want to connect with other people who have these same struggles.
I want to share fitness information with you, that is meant for real people in the real world.
This is my journey.