Tuesday, December 21, 2010

The New Year - Why Wait?

Well, it is about that time! The holidays are well underway and fitting into that New Year's Eve dress is catching up with us. Most people don't start their workout programs till after the new year. In fact it is one of the best months for personal trainers because everyone is trying to reach their new years resolution. I am looking forward to it! There is less than 2 weeks left before New Years Eve. So why wait? Start your workout program today vs. Monday or Sunday or January 2nd. Do the groundwork now so you are better prepared to handle those holiday treats and parties. As a trainer, I recommend even walking for starters. If you belong to a gym and haven't used it try and get there these next few weeks. A lot of us are off work now and it will be less crowded then it will be next month. You will feel better about putting on that New Years Eve dress.

Some ideas to get you moving in January:

FitForce is a Strength-Training workout using dumbbells. FitForce is designed to shape and tone the body without building muscular size or bulk. FitForce is highly recommended to those enrolled in a weight loss program because it helps retain lean muscle tissue while boosting metabolism.

FitForce, strength training classes on Tuesday's and Thursday's 6:00PM at Hope Ridge Church in Concord. 01/04/11 - 01/27/11. Cost is $40. Email me to sign up charsin@roadrunner.com

FitForce, strength training classes on Tuesday's and Thursday's 10:00AM at Perry Fitness Center in Perry. 01/04/11 - 02/15/11. Please call them to sign up at 440-259-9499.

I also offer personal training at your home or my home, email me for more information.

Personal Training and Slim Coaching at Slim & Fit in Mayfield, Ohio. Please call them to make an appointment with me at 440-442-3348.

The News-Herald will be having the "Lighten Up Contest" again in January. Contest are a great way to lose weight,  apply to be one of the contestants. It worked for me!

If weight loss and fitness is your resolution for 2011, make this your year!

Tuesday, December 14, 2010

New Years Resolution

 I just did a google search for the top 5 New years Resolutions, and it is no surprise that Weight loss and Fitness are always in the top 5. If this is your resolution for 2011, how do you plan to follow through with it? I am here to tell you that there are no quick fixes for this resolution. As much as I wish there was...healthy eating and exercise are it.

I recently met a lady at the Health club that had bariatric surgery. Now one would think that this would be a cure or a quick fix for obesity. She told me she lost 70 pounds after the surgery only to gain it all back. She is now in the process of losing the weight (again) the way she should have done it in the first place, diet and exercise.

I also now a lady who had the lap band procedure done. The doctor told her that this procedure is only a tool to help lose the weight, you will still have to diet and exercise. She didn't lose anything because she is still eating the wrong foods.

Have you ever heard of Sensa? I actually bought this a few years ago because I saw it on 60 minutes and they said it works so it must. I paid $100 for a month supply of these little shakers that you shake on your food. Needless to say it didn't work but I knew where every bathroom in Lake county was. UGH!

Commit yourself into regular work outs and get the professional help to build the strong foundation your body is begging for. Stop saying "I can't afford a trainer". Using a certified Trainer is the right thing to do initially. It's probably not a forever relationship, but a great way to get you started.

Please contact me if you need help getting started with your weight loss.

What is your NewYears Resolution?

Thursday, December 2, 2010

Fitting in Exercise over the Holidays

Who has time to exercise over the holidays? You do, and here is how. With holiday parties, travel and shopping, your free time is at an all time low. You need to get in the mind set that some kind of exercise is better than nothing.

Break up your routines: You still have 4 aunts, 2 uncles and your hairdresser to shop for, what to do? When it comes to lifting weights, a few shorter workouts can be just as effective as a long workout. Split your normal routine into 2 or 3 smaller ones.

Do something active each day: Make it a goal to do something active each day in December. Don't feel guilty because you can't exercise as much as you did in September. Find an activity...walking, shopping, shoveling snow and get it done!

Exercise in the AM if possible: Wake up an hour early for just one week to get in your exercise, and then decide if it was worth it. Exercising in the AM is a tough transition, but many people find that once they start exercising early, they never stop. For me, if it doesn't get done first thing in the morning chances are it is not going to happen. You have to push yourself during the holidays to get the results you want.

Use your lunch break for more than eating: Don't spend a whole hour in the break room watching TV. Instead go for a short walk, even it its for 10 minutes. A little is better than nothing. If you work in Lake County I can teach strength training classes at your work facility during lunch. Email me if you are interested.

Increase the intensity: Shorten your workout, but make it more intense. Lift heavier weights and increase the speed and/or incline on the treadmill. This will stimulate muscle growth and fat burning!

Set Realistic goals for December: Your exercise goal for December should be just to stay active so you don't pile on the pounds before the New year. Be realistic, and you will be successful!

How are you squeezing exercise into December?

Merry Fitness!


Tuesday, November 23, 2010

Keeping Your Workouts Fresh

Just when I thought I was in the best shape of my life, (after kids) I attend a Boot Camp Class at Oscar Giovanni's in Concord, so the trainer there can bring me back down to earth. It was a FABULOUS work out! I lift weights 5 days a week and I was still sore after this class.

I also worked out with Nick, Personal Trainer at Slim&Fit in Concord. I learned a lot from him. As a trainer or a client you can really learn and keep your muscles guessing by changing trainers or classes once in awhile. This will keep you workouts fresh.

If you know of a great class you would like me to attend, Please let me know. If you are interested in attending one of my strength training classes you can email me at charsin@roadrunner.com

What did you do to change up your workouts this week?

I hope everyone has a great Thanksgiving!

Monday, November 15, 2010

Afraid of Bulking up?

If you are not strength training yet, why not? What are you waiting for? Whenever I ask my friends this question I usually get this response "I'm afraid of bulking up". When I am training a client and try to add more weight to their work outs they tell me the same thing " I don't want to bulk up".

Let me tackle this fear of getting to big. Very few people are genetically programmed to have the big, beefy builds of the women who grace the cover of fitness and weight-lifting magazines. It takes HOURS in a gym each day to achieve this look. An hour or two of strength training --- even everyday --- will not bulk you up.

As for weight loss, strength training can and should be a part of your routine. It takes the body more energy (or calories) to maintain muscle mass, so the more muscles you have, the more calories you burn, even when you are just sitting around doing nothing.

Attached is a picture of myself from the 1980's. The hair-do gives away the year, ha! Yes, there are muscles. This required 3 hours in a gym a day, 7 days a week. Also there was carbohydrate depleting, carbohydrate loading, lots of vitamin supplements, and pumping up with weights just before the picture was taken.

I just want to reassure you, you are not going to bulk up from strength training.

Are you doing any strength training?

Wednesday, November 10, 2010

Finding and Maintaining the Motivation to Exercise

How will you ever find the motivation to exercise unless you are looking for it? Something that will convince one person to put down the bag of chips and get off the couch might not have any effect on someone else. Realizing the benefits to be gained is good enough for some whereas others must be scared into doing something.

Starting a new, active healthier lifestyle is something you do for yourself, like making an investment in the future that will ensure that you live to see your senior years and that your senior years are spent doing what you like.

I bet you know someone who dropped dead within a short time after retirement, having spent their whole life working and saving and looking forward to the "Golden Years" but ignoring their most important asset...their health.

Here are some positive motivational tips to exercise.

SET GOALS - Make sure the goal is realistic and when you reach your goal, set a new goal to take you to the next level.

TAKE A PICTURE - Place a picture of how you currently look and place it somewhere you can't miss seeing it everyday. Hang up a new picture every 4 weeks. The changes you see and the positive comments from your supporters will provide gobs of motivation.

THINK OF ALL THE BENEFITS OF EXERCISE - Increased energy, self-esteem and control over your life. Reduced chances of heart attack, osteoporosis, breast cancer, and stress.

FIND A BUDDY - Meeting and working out with a friend, especially one who is at the same age as you, will improve your attitude. You will begin to rely on each other for moral support and accountability.

DO SOMETHING YOU LIKE -  The gym isn't for everyone, so if you like bike riding, roller blading, tennis (you get the idea), go for it. Make it fun and it won't seem like a chore, but be sure to do something everyday.

What do you do to stay motivated? Would love to hear your tips!

Thursday, November 4, 2010

3 Things Your Exercise Program Needs

If you skip any of these, your results will suffer.

1. Resistance Exercise. This will raise your metabolism and cause you to burn more calories all day, even when you are asleep at night.

2. Cardiovascular Exercise. Your heart rate during cardio exercise should be 60% to 80% of your maximum heart rate. The simple formula for calculating your 100% maximum heart rate is 220 minus your age. If the intensity of your exercise increases your heart rate beyond 80%, slow it down a bit. If your heart rate isn't at least 60%, quit loafing. 

3. Proper Nutrition. A good, hard workout can burn maybe 300-500 calories in 30-45 minutes. It only takes one Big Mac to flush your entire workout down the toilet.

Great Tip

Your body reacts to fewer calories by slowing down your metabolism --
burning fewer calories each day just to maintain your body functions.
If you don't add exercise along with the diet, you will lose lean
muscle mass as well as fat and water weight. Say no to "diets" and YES
to a healthy nutrition AND exercise!

FitForce Strength Training Class

Strength Training Session At Hope Ridge Church in Concord. Tuesdays and Thursdays 6:00PM. New session starts on Tuesday 11/09/10 and runs through 12/07/10. $40 for all 8 classes. Let me know if you would like to register for this class. Everyone, no matter how young or old, should be doing some kind of regular strength training. Have you made strength training a priority in your life?

Friday, October 29, 2010

Free "Just 10" Bracelet

Just wanted to share this link with you to go and get you free "Just 10" pounds bracelet from Dr. Oz. When people ask why you wear it, you can tell them the importance of losing "Just 10" pounds has on your health. I wear a bracelet everyday as a reminder to exercise and eat healthy. Did you sign up for yours?

Monday, October 25, 2010

Ready or Not Here Come the Holidays!

I am sitting here thinking that it is the end of October already! Before we know it the holidays will be upon us. Thanks to "The News Herald Lighten Up Contest" this will be my first thin holiday. I am looking forward to getting some new clothes. I really need them because I went from a size 16 to a 12 and would like to get to a 8 or 10. What I am not looking forward to is all the FOOD. I can't ever remember a time when I went into the holidays worrying about my weight. I't's just what you are suppose to do..gain weight...news resolution...is to lose it. I need some help and advice on how to tackle these holidays head on! Leave me all your tips and comments below. Thanks!

Finding A Good Athletic Shoe

Does anyone else have problems finding a good, comfortable shoe besides me? Over the last 3 months I have been through 3 different pairs of athletic shoes. The most important thing I have learned is to purchase the shoes from a store that has a good return policy. You will not know if they fit properly until you have worn them a few times. A good store will allow you to return the shoe within a period of time if they are uncomfortable for any reason.

The first shoe I bought from JC Penneys and was one of those toning shoes. These shoes do feel great but after wearing for about a 2 weeks I started having problems with my hamstrings. I couldn't figure out what I did, until a physical therapist told me it could possibly be my shoes. So back to the store I went with them, and had no problem returning them. Hamstring problem went away as soon as I quit wearing them.
The next shoe I purchased was on-line with Zappos. The have a great return policy and even pay for the shipping to send them back. I bought some Puma's from them and thought they where so cute. I learned real quick that cute is not usually comfortable. So back in the box they went and shipped them out of here.

So here I am still looking for  a good shoe. Found these adidas shoes at Dick's Sporting Goods Store.
Again I thought they were cute, they are advertised as a lite running shoe. Brought these shoes home and had them for about a month. They hurt my feet and I thought I just needed to get used to them.
I finally realized there is going to be no breaking these things in so I returned them with no problem.
I tell you at this point I am ready to go barefoot. Then I decided to look at the style of shoe I already have and love, and those are Asics. After trying on a few of these I finally found a pair that felt good. Now they are not as cute as these other ones I purchased but I have decided that the comfortable shoe out weighs the benefits of a cute shoe.

The moral of the story...forget about price or looks. This is going to be hard to do, but remember that these shoes are to help you perform better and reduce your chance of injury. They are not a fashion statement and looking for a thrifty deal amy cost you more when you end up visiting the doctor more frequently due to injury.

Tuesday, October 12, 2010

Why Women Should Lift Weights

Women are still convinced that sticking to the cardio machines is the way to go. Below are are some great reasons why women should not fear the weight rack. Please feel free to email me if you need help getting started charsin@roadrunner.com

1. YOU WILL LOSE BODY FAT - As lean muscle increases so does your resting metabolism, and in turn you burn more calories all day long. Building a higher metabolism is one of the key ingredients to help keep the weight off.

2. REDUCE THE RISK OF HEART DISEASE - Weight Training has been noted to improve cardiovascular health by lowering LDL (bad cholesterol), increasing HDL (good cholesterol), and lowering blood pressure.

3. REDUCE THE RISK OF CANCER - American Cancer Society estimates that 1/3 of all cancer deaths are related to poor nutrition and exercise. Need I say more?

4. REDUCE THE RISK OF DIABETES - Weight Training may improve the way the body processes sugar, which can reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women.

5. REDUCE THE RISK OF INJURY, BACK PAIN AND ARTHRITIS - Weight Training not only builds stronger muscles, but also builds stronger connective tissues that can increase joint stability and can ease the pain of osteoarthritis.

Have you found weights to be useful in staying well and healthy? Would love to hear your stories.

Tuesday, October 5, 2010

3 Worst Exercise Gimmicks on TV

We all know that EXERCISE and DIET is the only way to get fit, but sometimes (including myself) we see an infomercial on TV and we get suckered into purchasing an item that eventually sits in our closet and collects dust. Below are the worst gimmicks I have seen:

1.  Shake Weight - For close to $30, this has to be the worst exercise equipment I have seen in a long time. Better idea, get a pair of of dumbbells for $20 and do 3 sets of 15 reps for curls, extensions, raises or whatever but leave that shake alone.

2. Ab Lounge - $110 to do crunches and abdominal work in an easy, effective way. You tone muscle by stressing them and making them work...you bust a sweat. But not here, just sit back and crunch away in ease.

3. Leg Magic - You just stand there and move your legs in and out on rollers. For $100 you can sculpt your legs, core muscles, and much more. My advice get a nice pair of sneakers and an ipod!

Have your purchased any of these items? If so, are you still using it and how is it working for you? It's ok, as a personal trainer I should know better but I have some of these too. Would love to hear about any exercise items you have purchased.

Saturday, October 2, 2010

How Much Would You Pay to be Slim and Healthy?

I asked this question to an overweight 30-something a few months ago, and here's what happened. She thought of it from lots of different angles -- from a selfish perspective, she said feeling better about the way she looks is worth $1,000; being able to play frisbee with her kids, $500; being a good example to her daughter, another $2,000; saving on future medical bills associated with the loads of weight-related health problems, potentially tens of thousands of $; reduced future earnings due to weight (unfortunately), again, potentially tens of thousands of $. That adds up to, well, a lot. Do you know what she did when she saw the hard numbers? Economy be damned, she got a personal trainer twice a week and is paying more for good quality food. And she's lost 25 pounds so far. The avocados are NOT too expensive and the super-size chips are NOT such a good deal. Money spent of yourself for fresh produce and regular exercise classes is NOT too much of a luxury. Do you find finances stand in the way of you and better health? What do you not spend money on, that you think you maybe should spend money on?

Thursday, September 30, 2010

Strength Training Benefits

Think you’re too old to start a strength training program? Well think again! Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age.

Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands and balls, small hand weights, water and even your own body weight can be used as resistance when designing a strength training program.

So what’s the point? If you’ve never participated in a strength training program, why start now? Here are some very important reasons strength training makes a difference in your quality of life:

Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower…..the list goes on and on!

Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.

Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.

Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.

Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.

Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.

Reduces low back pain: Research has shown that strength training can increase low back strength and alleviate low back pain.

Time spent on strength training can literally help you turn back the clock and feel younger each day. Strength training should never be painful! If you experience pain, stop the exercise immediately.

No matter what your age, you have a lot to gain from regular strength training.

It is one of the most important things you can do to ensure your independence for many years to come.

Contact me at charsin@roadrunner.com to sign up for a Strength Training class or to sign up for personal training.

Exercise of the week: Try it and let me know how you did!

Monday, September 27, 2010

Track Your Progress

One of the most important fitness tools you can purchase is a notebook. If you want to see results...carry it with you everywhere. Write down your weekly goals! Write down EVERYTHING you eat. I always tell my clients "If you bite it write it". It will make you think twice about crabbing a handful of peanuts or M&M's. I am not asking you to count points or calories but just to write down what you eat. Make sure to count your water in this notebook too, 8-10 glasses.
You can also track your work outs in this notebook. With strength training you will see results quickly. It is rewarding to look back and to see the improvements you have made.

If you really want to hold yourself accountable for your eating and workouts. Start a blog and invite your friends and family to view your daly entries.

When the Lighten Up contest ended In July I weighed 172. Since then my weight has fluctuated between 172 and 176. My goal was to be 169 by the end of September. Here it is the last week in September and I need to step it up a notch if I am going to make that goal. I am writing it down in my blog to hold myself accountable. I am also going to journal what I eat this week and the work outs that I do. I am off to the gym right now to train legs, shoulders and run 3 miles.

Do you Journal? If not, try it for a week. You will see results!

Thursday, September 23, 2010

Finding a Personal Trainer

Just want to start by saying I ran 3 miles this morning and did not enjoy it one minute. Some days I do enjoy it, but today was difficult for some reason It's a mind over matter thing with me. I know that the benefits are so worth the 30 minutes of torture. Now that it is done I am thankful I did it. So please somebody pat me on the back! Now that I got that off my chest, I want to give you some pointers on finding a great personal trainer.

First and foremost make sure your trainer is certified and that their certification is current. You can be wasting your time if he/she is not certified. It is not enough that they had health class in high school or anatomy in college, ask for their certification. I am finding that many fitness centers hire trainers that are not certified.

If you are a woman, female trainers will be especially sensitive to female
concerns - things like hormones, menopause, motherhood, and other
age-related body changes.

Whether it's 30 minutes twice a week or 60 minutes
three times a week, this is your time! The trainer should be focused on
YOU from start to finish. Don't settle for a trainer who walks away and leaves you on a machine.
No trainer should be grabbing a meal as he/she trains you. The same
goes for taking phone calls. Unacceptable. The right trainer will give you
his undivided attention to meet your needs.

Working out can be a blast! Just be sure you choose the right personal
trainer for YOU. If you do, you'll be more likely to stick to those workouts
that will produce amazing results.

Wednesday, September 22, 2010

Get Moving

I have heard every excuse in the book as to why people do not exercise. To be honest with you I have used some of these excuses myself. I am to tired, I have no time, I don't feel good...the list goes on and on. But the best excuse I heard the other day was "I need to get in shape before I can exercise." Really? Usually we start an exercise program to lose weight or to get in shape. As I was watching The Biggest Loser last night, personal trainer Bob Harper said "everyone should be able to run 1 mile". Now I know some of you hate to run so find something you do like to do. Tonight when you are sitting down to watch your favorite TV program ( my favorite is Survivor) instead of getting a bowl of popcorn or chips, get a glass of ice water and exercise during the commercials. Get the entire family involved! You can do push ups, sit ups, jumping jacks or just march in place. One of the trainers I used to work out with always told me "Living a healthy life, is not by chance, it is by choice. So make the choice tonight and exercise during the commercials, and let me know how it went.

Tuesday, September 21, 2010

New Opportunities

I am one of the News-Herald 2010 Lighten Up contestants. I came in fifth place with a total weight loss of 33 pounds. Since the contest has ended, many doors of opportunity have opened for me. I am now a Women's Fitness blogger for the News-Herald.  Although I received my personal trainer certification in December of 2009, I did not start working in this field until after I had lost my weight. I now conduct Strength Training classes at Hope Ridge Church in Concord, Ohio. Classes are on Tuesday's and Thursday's at 6:00PM. Send me an email at charsin@roadrunner.com if you would like to join us. Strength Training increases the bodies metabolic rate, causing the body to burn more calories throughout your day! No matter what your age, you have a lot to gain from regular Strength Training. I also am a personal trainer with Slim&Fit in Mayfield, Ohio. You can call them at 440/442-3348 and schedule a free training session with me, and meet with a slim coach. Just mention that you read this blog. Since my weight loss has opened so many new doors for me I have to wonder if this is also the case in the corporate world. Do you think more opportunities are given to women who are at an ideal weight verses to women who are overweight?