Question: I have read that you need to exercise at least an hour 3 to 5 days a week. I don't have time to exercise for an hour, how do I fit exerercie into my busy schedule?
Answer:
Exercise myth – you have to work out for at least 60 minutes to get a good workout.
Just not true! It’s common for people to get into an ‘all or nothing’ mindset about working out. Skipping exercise can make you feel guilty and unmotivated and less apt to continue a regular exercise program long term. It’s great to carve out an hour each day to workout, but who has the time in your hectic schedule? Consider working out anyway, even if it’s for a few precious minutes. All of those minutes add up to additional energy, better focus, and a leaner healthier body. Here are some ideas to fit in a couple minutes of exercise into your day without even trying.
- Take a 5 minute break a couple times a day at work, and walk up and down the stairs.
- While making dinner (or cleaning dishes) put on some music and dance your way to a clean kitchen (this works well with vacuuming too!)
- Walk the dog. Even 10 minutes will get your blood pumping, and your dog will love you even more!
- Walk the mall. Try parking on the farthest side of the mall from where you are going to shop, then walk to and from your chosen store. This is great when the weather outside is bad, you are inside where its warm.
- Park farther from the store front. This is a commonly suggested option, though still a good one.
- Use your Wii Fit for 15 minutes. Don’t feel like you have to do 30 or 45 minutes to get all the benefits, even 5 minutes at a time will pay off.
- Stretch. What? How does this help you ask? Stretching helps to relieve stress and tight muscles, regardless of why they are tight. Even 10 minutes of stretching before bed will help you sleep better and feel livelier the next day.
Sunday, May 26, 2013
Thursday, April 25, 2013
Eating for weight loss
Q: I am exercising regulary, and I am not sure what or how much I should be eating to lose weight? How many calories, and what types of food can I eat?
A: Simply put, eat less calories than you burn per day.The more complex question, what IS that number? There is a fairly simple formula you can use to calculate how many calories a day you should eat to maintain your current weight. The secret is to eat aproximately 500 LESS calories than you need to lose weight.
Here is an excellent online calculator for BMI, BMR, and RMR
http://www.caloriesperhour.com/index_burn.php
BMI = Body Mass index
Keep in mind that BMI doesn't take into account differential weight for fat or muscle mass, it's possible you could have high percentage of muscle mass, a high BMI, but not be at increased risk for disease. Therefore, if you are an athlete, you may want to also use your body fat percentage measurement for a better idea of your fitness.
BMR = Base Metabolic Rate
RMR = Resting Metabolic Rate
As BMR and RMR only represent resting energy expenditure or calories burned during a day of rest, an adjustment must be made to reflect activity level. This can be done by multiplying by an activity factor.
These base numbers are then multiplied by an activity level ( ranging from sedentary to extremely active) to produce an estimate of calories needed for maintenance of weight.
For example, if your BMR multiplied by your activity level (e.g. 1.5) is 1675 calories a/day, your target caloric intake should be around 1100 calories a/day for weight loss.
Good food choices include whole foods and grains, non-processed foods, and low fat options.
A great breakfast example is 4 egg whites, 1//2 cup steel cut oats and 2 tbs of salsa for flavor. Low calorie, low fat - high energy!!
For more information or assistance with a nutrition plan, contact me directly.
Friday, April 5, 2013
Ask a Trainer: What shoes are best for fitness classes?
Q: What are the best shoes for fitness classes?
A: I have had several people ask me about the proper footwear for fitness classes. My response - it depends.
==========
First lets cross off the ones you SHOULDN'T wear to class. Please don't wear Shape Ups, EasyTone or any shoe that is build specifically for toning while walking. Why? Because these types of shoes are build for forward (heel to toe) movement only. During fitness classes we move laterally (side to side) and these types of shoes are not designed for this type of movement. The wrong placement of the foot can cause an unbalance in weight distribution, thus creating the potential for injury. (i.e., you will fall down, or twist your ankle)
So! What SHOULD you look for?
The following tips can give you a guideline to follow when shopping for fitness shoes.
- Get fitted in the evening, when your feet are the largest. There should be 1/2 inch between the longest toe and the end of the shoe.
- Look for fitness shoes that are immediately comfortable, the should not have to be broken in.
- Replace shoes every 6 months (or sooner if you wear them often). NOTE: I replace mine every 3 months
- Untie shoes before taking them off, stepping on the backs ruins the heel counter.
A: I have had several people ask me about the proper footwear for fitness classes. My response - it depends.
==========
First lets cross off the ones you SHOULDN'T wear to class. Please don't wear Shape Ups, EasyTone or any shoe that is build specifically for toning while walking. Why? Because these types of shoes are build for forward (heel to toe) movement only. During fitness classes we move laterally (side to side) and these types of shoes are not designed for this type of movement. The wrong placement of the foot can cause an unbalance in weight distribution, thus creating the potential for injury. (i.e., you will fall down, or twist your ankle)
So! What SHOULD you look for?
The following tips can give you a guideline to follow when shopping for fitness shoes.
- Get fitted in the evening, when your feet are the largest. There should be 1/2 inch between the longest toe and the end of the shoe.
- Look for fitness shoes that are immediately comfortable, the should not have to be broken in.
- Replace shoes every 6 months (or sooner if you wear them often). NOTE: I replace mine every 3 months
- Untie shoes before taking them off, stepping on the backs ruins the heel counter.
Sunday, March 3, 2013
Ask a Trainer - What is Interval Training?
**Q:** What is interval training?
**A:** Interval training teaches the heart and muscles to use oxygen more efficiently.
Alternate short burst of intense activity with lower intensity activity. For example; alternating sprints with a slow jog, or powering up a hill followed by an easy downhill slope.
You will likely burn more calories, increase your metabolic rate and your level of fitness at a faster rate than with your old familiar workout.
The following is an example of a cardio-workout that will result in a reduction of approximately 500 calories per day.
To start, do this interval work a couple of times per week, repeating the interval series five times.
1. Exercise at a rate of 3.5 miles per hour for five minutes.
2. Increase the rate to 4 miles per hour for minute.
3. Return to a rate of 3.5 miles per hour for two minutes.
Repeat this work out for as long as you can comfortably. Over a rather short period of days you will notice a difference in how you feel and how your body responds to exercise.
Just visit my [contact page](http://www.spicylotusfitness.com/contact/) and submit your question.
**A:** Interval training teaches the heart and muscles to use oxygen more efficiently.
Alternate short burst of intense activity with lower intensity activity. For example; alternating sprints with a slow jog, or powering up a hill followed by an easy downhill slope.
You will likely burn more calories, increase your metabolic rate and your level of fitness at a faster rate than with your old familiar workout.
The following is an example of a cardio-workout that will result in a reduction of approximately 500 calories per day.
To start, do this interval work a couple of times per week, repeating the interval series five times.
1. Exercise at a rate of 3.5 miles per hour for five minutes.
2. Increase the rate to 4 miles per hour for minute.
3. Return to a rate of 3.5 miles per hour for two minutes.
Repeat this work out for as long as you can comfortably. Over a rather short period of days you will notice a difference in how you feel and how your body responds to exercise.
Just visit my [contact page](http://www.spicylotusfitness.com/contact/) and submit your question.
Wednesday, January 30, 2013
Ask a Trainer - Weight Management - Diet or exercise?
Q: What is more important in the battle of the buldge? Diet or Exercise?
A: It is often said that weight management is 75% diet and nutrition, and 25% exercise.
But is this really true? There are elite athletes that eat whatever they want and still maintain a low percentage of body fat, and amazing abs. On the other side of the equation are the rest of us that can eat a minimum of calories, and still gain weight.
There are a couple simple nutritional changes that can hep you get leaner, have more energy, and find a fitter you!
1. Improve the quality of what you eat
Eat more vegetables, fruit, low fat meats and fewer sweets and processed foods. Processed grains are a big part of the American diet and by eating a little less, you can also see a reduction in your waist line.
2. Balance your energy sources
Main sources of metabolic energy are carbohydrates, protein and fat. Make sure you are getting enough, but not too much of these 3 main sources of energy. Regardless of what your weight/fitness goal is, reduce the fat intake to see overall body fat loss. You can maximize your fat burning potential and your workouts by paying attention to what you eat.
3. Time your nutrition
A good breakfast will get you started with enough energy to fuel your body when it needs it most - during the day. Eating before and within 2 hours of finishing your workout will allow your body to make the most of the time spent in the gym or fitness class.
4. Manage your appetite
Learn the difference between cravings and real hunger. Are bored or craving something, or are you really hungry? Sometimes thirst will disguise itself as hunger - when was the last time you drank some water?
A: It is often said that weight management is 75% diet and nutrition, and 25% exercise.
But is this really true? There are elite athletes that eat whatever they want and still maintain a low percentage of body fat, and amazing abs. On the other side of the equation are the rest of us that can eat a minimum of calories, and still gain weight.
There are a couple simple nutritional changes that can hep you get leaner, have more energy, and find a fitter you!
1. Improve the quality of what you eat
Eat more vegetables, fruit, low fat meats and fewer sweets and processed foods. Processed grains are a big part of the American diet and by eating a little less, you can also see a reduction in your waist line.
2. Balance your energy sources
Main sources of metabolic energy are carbohydrates, protein and fat. Make sure you are getting enough, but not too much of these 3 main sources of energy. Regardless of what your weight/fitness goal is, reduce the fat intake to see overall body fat loss. You can maximize your fat burning potential and your workouts by paying attention to what you eat.
3. Time your nutrition
A good breakfast will get you started with enough energy to fuel your body when it needs it most - during the day. Eating before and within 2 hours of finishing your workout will allow your body to make the most of the time spent in the gym or fitness class.
4. Manage your appetite
Learn the difference between cravings and real hunger. Are bored or craving something, or are you really hungry? Sometimes thirst will disguise itself as hunger - when was the last time you drank some water?
Monday, December 31, 2012
Ask a Trainer - Hiring a Personal Trainer
Q: I am ready to hire a personal trainer, but I am unsure how to find the best one for me. Any suggestions?
A: Hiring a Personal Trainer is well, personal. Each person has their own goals and personality, and the key is finding a trainer that can keep you motivated, and on track with your goals.
Below are some suggestions on how to choose the right personal trainer.
1. Education
Look for a personal trainer with a NCCA (National Commission for Certifying Agencies) certification, and/or a college degree in exercise science or a related field. This lets you know that your personal trainer has a solid educational foundation in exercise program design.
NCCA certifications include ACE, NASM, AFAA, and many more.
2. Work experience/Areas of Expertise
Does he/ she have expertise in a certain area of fitness or prefer to work with certain types of clients, for example — sports conditioning, pre-natal fitness or post-rehabilitation? Ask them about your specific needs and limitations.
3. Rates
Personal training fees can be based on a trainer's experience and reputation, as well as facility prices if the gym regulates trainer's costs. Though you will meet with your trainer more often at first, your financial investment should decrease as you become more independend, knowledgeable and fit.
Does a trainer offer individual personal training and/or do they offer group personal training? Group personal training can be a great budget friendly option to individual training.
4. Talk to Your Trainer
Developing a personal yet professional relationship with your trainer is important. The personal trainer you select should motivate you using positive, not negative reinforcement. A trainer that listens to your goals and limitations is important to your overall success. Importantly, that trainer should be someone you like, you will get the best results with someone you connect with.
5. Professional Liability and Business Policies
Many personal trainers operate as independent contractors and are not employees of a fitness facility. Ask your trainer if they carry professional liability insurance, and make sure you understand their cancellation policy. If you are hiring a Personal Trainer at a 'Big Box" gym (Ballys, 24hr Fitness), make sure they listen to your goals and limitations, and respect them! If you find that your trainer isn't meeting your needs, ask for another trainer!
A: Hiring a Personal Trainer is well, personal. Each person has their own goals and personality, and the key is finding a trainer that can keep you motivated, and on track with your goals.
Below are some suggestions on how to choose the right personal trainer.
1. Education
Look for a personal trainer with a NCCA (National Commission for Certifying Agencies) certification, and/or a college degree in exercise science or a related field. This lets you know that your personal trainer has a solid educational foundation in exercise program design.
NCCA certifications include ACE, NASM, AFAA, and many more.
2. Work experience/Areas of Expertise
Does he/ she have expertise in a certain area of fitness or prefer to work with certain types of clients, for example — sports conditioning, pre-natal fitness or post-rehabilitation? Ask them about your specific needs and limitations.
3. Rates
Personal training fees can be based on a trainer's experience and reputation, as well as facility prices if the gym regulates trainer's costs. Though you will meet with your trainer more often at first, your financial investment should decrease as you become more independend, knowledgeable and fit.
Does a trainer offer individual personal training and/or do they offer group personal training? Group personal training can be a great budget friendly option to individual training.
4. Talk to Your Trainer
Developing a personal yet professional relationship with your trainer is important. The personal trainer you select should motivate you using positive, not negative reinforcement. A trainer that listens to your goals and limitations is important to your overall success. Importantly, that trainer should be someone you like, you will get the best results with someone you connect with.
5. Professional Liability and Business Policies
Many personal trainers operate as independent contractors and are not employees of a fitness facility. Ask your trainer if they carry professional liability insurance, and make sure you understand their cancellation policy. If you are hiring a Personal Trainer at a 'Big Box" gym (Ballys, 24hr Fitness), make sure they listen to your goals and limitations, and respect them! If you find that your trainer isn't meeting your needs, ask for another trainer!
Tuesday, November 20, 2012
Ask A Trainer: New Years Resolutions the S.M.A.R.T. way!
Q: I don't want to wait until the New Year to make some fitness changes, how do I get started, and stay on track?
==========
A: The New Year is when a lot of people make a resolution to take better care of themselves, start a new fitness program or just eat healthier. Statistics show that 50% of people drop out of a fitness program within the first 6 months, and the main reason sited is lack of time. The second reason - boredom. Its easy to make excuses for not continuing (or starting) that fitness program you so eagerly started the beginning of the year, but more challenging to keep it going beyond that 'sticking' point.
Setting your goals the SMART way can help you stay on track, and keep you motivated while creating new habits.
* S = Specific
----------
Goals should be straightforward and emphasize what you want to happen. Ensure the goals you set are clear, straightforward and easy. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 2 inches off your waistline or to walk 5 miles at an aerobically challenging pace.
* WHAT are you going to do? Use action words such as direct, organize, coordinate, lead, develop, plan, build etc.
* WHY is this important to do at this time? What do you want to ultimately accomplish?
* HOW are you going to do it? (By…)
* M = Measurable
----------
If you can’t measure it, you can’t manage it. Choose a goal with measurable progress, so you can see the change occur. To do this, build in several short-term or small measurements and establish concrete criteria for measuring progress.
How will you know when you reach your goal? Be specific! “I want to attend 2 fitness classes a week for the next 2 months” shows the specific target to be measure. “I want to improve my overall health” is not as measurable.
When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that inspires continued effort required to reach your goals.
* A = Attainable
----------
An attainable goal needs to challenge you slightly but not be so far out of reach that it is impossible to achieve. Although you may start with the best of intentions, your subconscious will keep reminding you that this goal is unreasonable and will stop you from even giving it your best.
For example, if you aim to lose 20lbs in one week, we all know that isn’t achievable. However setting a goal to lose 1lb a week through exercise and nutrition can be achievable for you.
The feeling of success which this brings helps you to remain motivated.
* R = Realistic
----------
This is not a synonym for “easy.” Realistic, in this case, means “do-able.” Be sure to set goals that you can attain with some effort but not so difficult that you set the stage for failure. Set the bar high enough for a satisfying achievement!
Devise a plan or a way of getting there which makes the goal realistic for you and where you are at the moment. A goal of never again eating sweets, cakes, crisps and chocolate may not be realistic for someone who really enjoys these foods.
It may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item. You can then choose to work towards reducing the amount of sweet products gradually when this feels realistic for you.
* T = Timely
----------
Set a time frame to achieve your goal. Without a time frame, the commitment is too vague and tends not to happen because you feel you can start anytime.
In addition, make smaller time frames for incremental goals.If your goal is to lose 20 lbs in the next year, set a short term goal for 2 lbs each month. Putting an end point on your goal gives you a clear target to work towards.
Without a time limit, there’s no urgency to start taking action now.
==========
A: The New Year is when a lot of people make a resolution to take better care of themselves, start a new fitness program or just eat healthier. Statistics show that 50% of people drop out of a fitness program within the first 6 months, and the main reason sited is lack of time. The second reason - boredom. Its easy to make excuses for not continuing (or starting) that fitness program you so eagerly started the beginning of the year, but more challenging to keep it going beyond that 'sticking' point.
Setting your goals the SMART way can help you stay on track, and keep you motivated while creating new habits.
* S = Specific
----------
Goals should be straightforward and emphasize what you want to happen. Ensure the goals you set are clear, straightforward and easy. Instead of setting a goal to lose weight or be healthier, set a specific goal to lose 2 inches off your waistline or to walk 5 miles at an aerobically challenging pace.
* WHAT are you going to do? Use action words such as direct, organize, coordinate, lead, develop, plan, build etc.
* WHY is this important to do at this time? What do you want to ultimately accomplish?
* HOW are you going to do it? (By…)
* M = Measurable
----------
If you can’t measure it, you can’t manage it. Choose a goal with measurable progress, so you can see the change occur. To do this, build in several short-term or small measurements and establish concrete criteria for measuring progress.
How will you know when you reach your goal? Be specific! “I want to attend 2 fitness classes a week for the next 2 months” shows the specific target to be measure. “I want to improve my overall health” is not as measurable.
When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that inspires continued effort required to reach your goals.
* A = Attainable
----------
An attainable goal needs to challenge you slightly but not be so far out of reach that it is impossible to achieve. Although you may start with the best of intentions, your subconscious will keep reminding you that this goal is unreasonable and will stop you from even giving it your best.
For example, if you aim to lose 20lbs in one week, we all know that isn’t achievable. However setting a goal to lose 1lb a week through exercise and nutrition can be achievable for you.
The feeling of success which this brings helps you to remain motivated.
* R = Realistic
----------
This is not a synonym for “easy.” Realistic, in this case, means “do-able.” Be sure to set goals that you can attain with some effort but not so difficult that you set the stage for failure. Set the bar high enough for a satisfying achievement!
Devise a plan or a way of getting there which makes the goal realistic for you and where you are at the moment. A goal of never again eating sweets, cakes, crisps and chocolate may not be realistic for someone who really enjoys these foods.
It may be more realistic to set a goal of eating a piece of fruit each day instead of one sweet item. You can then choose to work towards reducing the amount of sweet products gradually when this feels realistic for you.
* T = Timely
----------
Set a time frame to achieve your goal. Without a time frame, the commitment is too vague and tends not to happen because you feel you can start anytime.
In addition, make smaller time frames for incremental goals.If your goal is to lose 20 lbs in the next year, set a short term goal for 2 lbs each month. Putting an end point on your goal gives you a clear target to work towards.
Without a time limit, there’s no urgency to start taking action now.
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