Tuesday, June 26, 2012

Play The Aging Game!

Why is it when I walk into a gym I see plenty of elderly men working out, but not women? Women of all ages belong in the gym or in some kind of strength training class, especially if you are over 50.

Muscles can be strengthened at any age. This can help with joint pain and lowering your blood pressure. Have you noticed how the weight piles on as we age? Losing muscle causes your metabolism to slow down, and contributes to weight gain.

To get started with a strength training program you must first get the ok from your doctor. Choose a facility that you want to work out at. I highly recommend hiring a personal trainer for a few session to learn proper form.

I want to gain muscle as I age, not lose it. I am trying to stay ahead of the game. Are You?

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Wednesday, June 13, 2012

What Is The Best Exercise ??

Part of me wants to say that, any exercise is good exercise. But that's just to easy. Honestly, taking a walk is great, but it's not the best exercise for me personally. Part of me wants to say that this is a trick question. I believe that a body needs a variety of cardio and resistance training. In my opinion, the real answer to this question, and I hate to say this but it is BURPEES. If I had to pick just one exercise to do, it would be a BURPEE and a push-up tossed in the mix. Why? Because its an effective cardio and weight resistance move all in one. In fact, I really should do BURPEES more often in my classes.

Now it's your turn to chime in...What do you think is the best exercise for you?

Now excuse me while I do a few quick set of BURPEES!

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Thursday, June 7, 2012

My Advice

In this post, I want to offer some advice for losing weight. Let me be quite clear, I am not a doctor, nurse or a dietician. I’m simply a personal trainer, who struggles everyday with maintaining my weight. It’s not easy for me or anyone else trying to lose. I get it! But I thought some facts that have helped me along the way could possibly help you too.

My first piece of advice is, don’t make your goals unattainable. You will be so disappointed if you expected to lose 30 lbs in a month and didn’t. It’s not worth the disappointment.

Another thing I do, and this has kept me motivated and inspired to work out, is to make a weight loss goal and reward chart.  The more weight that is lost, the more expensive or desired the reward should be. It is hard to stay committed to a life style change of working out and eating healthy, especially during the summer months when graduation parties and weddings are in full swing. So each goal should be rewarded with something other than food. When you want to eat that bowl of ice cream on a hot summer night, or you want to skip a workout...think of the reward chart. Here is mine. Make your own and post somewhere you will see it everyday.

You have probably heard a million times that breakfast is the most important meal of the day. Do yourself a favor and set your alarm 10 minutes earlier and make time for it! You want your metabolism to start working as soon as you get up, don’t you? Try to make your breakfast more about protein than carbs. Want to start your day with a protein shake? Join My 90 Day Weight Loss Challenge

Schedule your workouts. I know after working 8 hours a day, the last thing you want to do is exercise. Luckily this is the only part of losing weight that I do not struggle with. I love to work out, love getting sweaty, and love the sore muscles the next day. You have to find something YOU enjoy, and this may take a few weeks. Try My Boot Camps or Personal Training

Keep a food journal. This is probably the most important one. I do not know anyone that has lost weight without doing this. Keep a paper journal in your purse and write down everything you eat. If you are on a computer a lot use http://www.loseit.com/

Here is my final piece of advice. Just because you worked out doesn’t mean you can eat what you want. You are not a dog, do not reward yourself with food. Do not ruin the hard work that you have put into working out.

I lost 30 pounds in 6 months a few years back, in The News Herald Lighten Up Contest. I have maintained that but still want to lose more. I have posted this tips to help anyone else trying to lose any amount of weight. I know it’s hard, it does not happen over night...but It can be done.

Monday, June 4, 2012

Ruining Your Weight Loss Goals?

Ever notice how easy it is to get off track? And, how easy it is to stay off track? Miss a workout here some extra desserts there and before you know it you are in a downward spiral. Spirals can go both ways. Once you get back on the track of working out again, it’s easier to curb your desire for those unhealthy desserts. Sure you will still indulge, but maybe a little less. You need a solid two weeks of exercising to get back in the groove again, and make it a habit.

I have heard people say I’ve worked out for an hour today so I can eat this. In fact, I think I have actually said this myself. Don’t use exercise as an excuse! An hours worth of training only cancels out about 2 protein bars, or three cookies, or two glasses of wine. All that hard work wasted for one night of indulging. Many of my clients come to me and say “I have not changed my way of eating, but started working out so I should lose, right?”  You couldn’t be more Wrong...if that where true I would be the size I want to be. That’s why there are two components to losing weight, DIET and EXERCISE!

Here is a good idea I found on Pinterest!

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