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 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 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?