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!

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?

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!

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?