Hey everybody. Hope you're enjoying your Sunday. Today I wanted to write about "cheat meals." Most people tend to do a "cheat day," where they pick a day they will totally eat whatever they want. Now I'm not a fan of depriving yourself of goodies, there has to be be some limitations. A "cheat day" can often turn into a cheat weekend. And if you're not too careful a "cheat week."
If you allow yourself a few small "cheat meals" thoughout your week you will probably be more satisfied with your progress and not want to do a whole day of cheating.
A whole day of cheating can sometimes thwart all of your goodwork during the week. And some "cheat meals" have enough calories to make up a whole day's worth of calories.
What has worked for my clients and me, has been to incorporate a "treat" or two into your day. One regular sized cookie isn't going to kill your good work. Neither will a few Hershey's Kisses and a tablespoon of peanut butter.
Here are some good ideas for treats if you need them:
4 Kisses and a tbs of peanut butter
1 regular sized (not giant) cookies with a small glass of milk
1 regular slice of pizza for dinner or lunch with a side salad
4 hot wings with bleu cheese and celery
1 bean burrito from Taco Bell
6 Tortilla chips with 2 tbs melted cheddar and salsa
You get the idea. Its okay to have a little fun in your nutrition plan. If you get too strict with your eating, you will get frustrated and discouraged. Good advice for the upcoming Super Bowl.
Sunday, January 31, 2010
Friday, January 29, 2010
Endurance Exercises
Good morning everyone. I hope you all had a good night of sleep and are feeling refreshed. Sleep is very important to your body. It helps your body repair and renew. Studies also show that people who don't get enough sleep also have a hard time losing weight. Something to think about when you are tempted to stay up late and finish work or a project.
Today I'm going to focus on some endurance exercises. These are great when you are crunched for time and want to beat boredom. Start out doing one of each exercise for 30 seconds and try to build up to one minute. Do once circuit at first. When you build up your endurance, you can begin to repeat the circuit to build up to 20 minutes of exercises.
This circuit does involve jumping, so if you have disc problems or knee problems you will want to modify so you are not lifting both feet of the ground at the same time. Remember to keep good form.
Turn up the music if you can and have fun with it!
1) Jogging in place (or marching if you have bad knees, back or are very new to exercise).
2) Push-ups (go to my post with the different modifications for your fitness level).
3) Jumping Jacks (Stay light on your feet. If you have a bad back try to do a half jack. That's where you move the arms overhead, but instead of jumping you can take a side step and then bring foot back to center and take another side step on the other foot).
4) Shadowboxing (Keep light on the balls of your feet, moving the whole time. Throw punches in the air in fromt of you. Be careful not to overextend your elbow!)
5) Jump squats (Squat down and jump up with feet together, arms up. If you have bad back, don't jump, just do squats and bring hands over head).
Please let me know how you like this workout.
Today I'm going to focus on some endurance exercises. These are great when you are crunched for time and want to beat boredom. Start out doing one of each exercise for 30 seconds and try to build up to one minute. Do once circuit at first. When you build up your endurance, you can begin to repeat the circuit to build up to 20 minutes of exercises.
This circuit does involve jumping, so if you have disc problems or knee problems you will want to modify so you are not lifting both feet of the ground at the same time. Remember to keep good form.
Turn up the music if you can and have fun with it!
1) Jogging in place (or marching if you have bad knees, back or are very new to exercise).
2) Push-ups (go to my post with the different modifications for your fitness level).
3) Jumping Jacks (Stay light on your feet. If you have a bad back try to do a half jack. That's where you move the arms overhead, but instead of jumping you can take a side step and then bring foot back to center and take another side step on the other foot).
4) Shadowboxing (Keep light on the balls of your feet, moving the whole time. Throw punches in the air in fromt of you. Be careful not to overextend your elbow!)
5) Jump squats (Squat down and jump up with feet together, arms up. If you have bad back, don't jump, just do squats and bring hands over head).
Please let me know how you like this workout.
Wednesday, January 27, 2010
Cardio for non-runners
Today I'm going to focus on cardio. I know, I already here the sighs. But cardio can be fun and you don't need to set aside an hour a day for it. Right now, if you are just starting out, I only want you to aim for 5-10 minutes. For my friends that are already working out, go for more.
Now I really love movement. I love jumping, dancing, twisting, walking, but I'm not a big fan of running. Especially for long periods of time. I wish I was. Its just something that I am not really strong at. I will run, but I don't run a lot. I like to run and walk. My goal is to run more, eventually...
So for now, let's focus on non-running cardio. My all-time favorite that I like to introduce my clients and classes with is using the stairs. If you have a set of stairs with at least 5 or 6 steps, you're in business. Hey even if you just have 1 step, I have something for you.
So for my ultra beginners, please start off with lightly.
First, I'll give you the workout using more stairs.
Stand facing the stairs with your fingers laced together behind your back. Pull belly button in and lean forward slightly. Keep your shoulders back and down. Beginners you will only take one step at a time. My friends who want more of a challenge, you will take 2 steps at a time. Reach the top and jog (or walk for beginners) down. Repeat this challenge for 5 minutes at first. As you get better at it, see if you can add this 5 minute challenge 3 or more times during the day.
A big myth about cardio is that you have to do it all in one session. No, you don't. As long as you are working intensely and properly you can break it up during the day (ex. 5 min morning, 10 minutes afternoon, 5 minutes evening). The difference in the number of calories burned is minimal. And I know its hard to devote a full 20-30 minutes. Apply this to the 3 exercises I gave you yesterday as well.
Okay, now for my friends who only have like 1 step.
We are going to use our stair like step class. First we are going to go up and then step backwards down. Do equal amounts with each leg leading.
Next we will do a side step. Then add a side step up with one leg closest to the stair and lift the other leg slightly off the ground. Repeat this several times on one side and do equal amounts on the other.
Then comes repeaters. You will face the stairs, place your right leg on the stair, and pull your left knee up, while pulling your elbows back. Make sure belly button is in. You want to do this rather quickly. I'd say say start with 12 reps on each leg, about 3 or 4 times.
You can also add this circuit to the stair workout above.
Let me know if you have questions. And let me know how you are doing.
Make it a great day!
Now I really love movement. I love jumping, dancing, twisting, walking, but I'm not a big fan of running. Especially for long periods of time. I wish I was. Its just something that I am not really strong at. I will run, but I don't run a lot. I like to run and walk. My goal is to run more, eventually...
So for now, let's focus on non-running cardio. My all-time favorite that I like to introduce my clients and classes with is using the stairs. If you have a set of stairs with at least 5 or 6 steps, you're in business. Hey even if you just have 1 step, I have something for you.
So for my ultra beginners, please start off with lightly.
First, I'll give you the workout using more stairs.
Stand facing the stairs with your fingers laced together behind your back. Pull belly button in and lean forward slightly. Keep your shoulders back and down. Beginners you will only take one step at a time. My friends who want more of a challenge, you will take 2 steps at a time. Reach the top and jog (or walk for beginners) down. Repeat this challenge for 5 minutes at first. As you get better at it, see if you can add this 5 minute challenge 3 or more times during the day.
A big myth about cardio is that you have to do it all in one session. No, you don't. As long as you are working intensely and properly you can break it up during the day (ex. 5 min morning, 10 minutes afternoon, 5 minutes evening). The difference in the number of calories burned is minimal. And I know its hard to devote a full 20-30 minutes. Apply this to the 3 exercises I gave you yesterday as well.
Okay, now for my friends who only have like 1 step.
We are going to use our stair like step class. First we are going to go up and then step backwards down. Do equal amounts with each leg leading.
Next we will do a side step. Then add a side step up with one leg closest to the stair and lift the other leg slightly off the ground. Repeat this several times on one side and do equal amounts on the other.
Then comes repeaters. You will face the stairs, place your right leg on the stair, and pull your left knee up, while pulling your elbows back. Make sure belly button is in. You want to do this rather quickly. I'd say say start with 12 reps on each leg, about 3 or 4 times.
You can also add this circuit to the stair workout above.
Let me know if you have questions. And let me know how you are doing.
Make it a great day!
Tuesday, January 26, 2010
Eating right while exercising
Okay, so earlier today I posted some great beginners exercises that you can do at home or when your're in a hotel room travelling. No equipment needed either. Now I want to go over some simple nutrition. Again I want to keep this simple. I am not a big fan of not depriving yourself and not getting too drastic. But you can tweak your nutrtion a little bit and it won't hurt a bit.
1) Try eating 5 to 6 small meals per day. When planning these small meals, aim for a complex carbohydrate, a protein and small amount of fat. This will help you feel fuller longer and keep you from crashing.
2) Drink plenty of water. Try to limit juices, sodas even diet soda. Any kind of soda can fill you with gas and make you look bloated in your belly.
3) Take a good multi-vitamin.
So here are some ideas for snacks:
1) 1/4 cup of almonds or cashews with an apple
2) 3 ounces of lean turkey or ham with 1 slice of whole wheat bread and a little low-fat mayo.
3) 3 ounces of lean turkey or roast beef wrapped in a romaine lettuce leaf with low-fat mayo or ranch dressing
4) 1 slice of whole wheat bread with 1 tbs of peanut butter
5) 1 glass of low-fat milk with a pear
6) raw veggies with a little hummus
Meals would be something like this:
Breakfast - 1 cup of oatmeal made with low-fat milk, topped with 1 tbs chopped nuts and 1 tbs raisins
Lunch - a salad of spinach or romaine tossed with 3 oz chicken breast and veggies with low-fat dressing
Dinner - 3 ounces of chicken breast grilled or baked with 1 small yam, a side salad and 1 cup of veggies.
Play around with combos. Don't be too hard on yourself. Don't get discourage if you mess up, we all do.
Have a good evening and let me know if you have questions.
1) Try eating 5 to 6 small meals per day. When planning these small meals, aim for a complex carbohydrate, a protein and small amount of fat. This will help you feel fuller longer and keep you from crashing.
2) Drink plenty of water. Try to limit juices, sodas even diet soda. Any kind of soda can fill you with gas and make you look bloated in your belly.
3) Take a good multi-vitamin.
So here are some ideas for snacks:
1) 1/4 cup of almonds or cashews with an apple
2) 3 ounces of lean turkey or ham with 1 slice of whole wheat bread and a little low-fat mayo.
3) 3 ounces of lean turkey or roast beef wrapped in a romaine lettuce leaf with low-fat mayo or ranch dressing
4) 1 slice of whole wheat bread with 1 tbs of peanut butter
5) 1 glass of low-fat milk with a pear
6) raw veggies with a little hummus
Meals would be something like this:
Breakfast - 1 cup of oatmeal made with low-fat milk, topped with 1 tbs chopped nuts and 1 tbs raisins
Lunch - a salad of spinach or romaine tossed with 3 oz chicken breast and veggies with low-fat dressing
Dinner - 3 ounces of chicken breast grilled or baked with 1 small yam, a side salad and 1 cup of veggies.
Play around with combos. Don't be too hard on yourself. Don't get discourage if you mess up, we all do.
Have a good evening and let me know if you have questions.
Getting started, keeping it simple
Hey friends! Today I just want to help you get started and keep it really simple. I know it can be really hard to squeeze in exercise, but trust me, once you make the time for it, you will wonder why you didn't try earlier. We are only going to start out with 3 basic exercises today. For now, I'd like you to just start out with 5 minutes per day. See if you can do this at least 3 or 4 times this week. There is no equipment necessary. Easy, right?
1) Stationary lunges - This exercise will work your thighs, calves, glutes and abs. Stand with your feet staggered on in front of the other, with both feet pointing in the same direction (almost like a scissors stance). If you are new to exercise you may need to hold onto a chair. With your hands by your sides, bend both knees, making sure your front knee doesn't travel too far ahead and that your rear knee doesn't hit the floor. Also, to work your abs, make sure you have your belly button pulled in towards your spine. This will also help protect your back. Inhale as you bend your knees and exhale as you straighten. You also want to keep you shoulders above your hips. Don't lean forward. If you want a core challenge, raise your hands above your head. After you bend your knees, straighten to start position and repeat. Do 1-3 sets of 8-10 repetitions on each leg.
2) Push-ups - Thsi exercise works you ches, back, arms, and abs. There are many ways you can do push-ups. A lot of men are good at doing full push-ups because men generally have more upper body strength than women. So my suggestion for my girlfriends is to start out on your knees. Now you can do a box-style push up if you haven't worked out or have back problems. This is where you are on all fours hips above knees and shoulders above wrists. Then there is the modified push-up where you shift your hips forward of your knees. The mod. full push up is where you have one knee bent and one leg extended. And last is the full push-up where both legs are extended. When doing any of these you should pull belly-button to spine, also inhale as you bend your elbows and exhale as you come back up. Make sure you are not leading with your hips. Aim to do 1-3 sets of 8-10 reps.
3) Basic abs crunch - This is for you guessed it your abdominals. Now this exercise is better when you focuc on quality rather than quantity. Lie on your back with your knees bent and feet on floor about hip width apart. Pull belly button to spine. Place hands behind head, but make sure you are not going to yank. Keep elbows wide. Take a big inhale and on the exhale lift your head, neck and shoulders while pulling abs in. On your inhale lie down again. Then exhale repeat. Aim to do 1-3 sets and 8-10 reps.
Keep at this for this week. I will add more exercises soon. If you have questions, let me know.
1) Stationary lunges - This exercise will work your thighs, calves, glutes and abs. Stand with your feet staggered on in front of the other, with both feet pointing in the same direction (almost like a scissors stance). If you are new to exercise you may need to hold onto a chair. With your hands by your sides, bend both knees, making sure your front knee doesn't travel too far ahead and that your rear knee doesn't hit the floor. Also, to work your abs, make sure you have your belly button pulled in towards your spine. This will also help protect your back. Inhale as you bend your knees and exhale as you straighten. You also want to keep you shoulders above your hips. Don't lean forward. If you want a core challenge, raise your hands above your head. After you bend your knees, straighten to start position and repeat. Do 1-3 sets of 8-10 repetitions on each leg.
2) Push-ups - Thsi exercise works you ches, back, arms, and abs. There are many ways you can do push-ups. A lot of men are good at doing full push-ups because men generally have more upper body strength than women. So my suggestion for my girlfriends is to start out on your knees. Now you can do a box-style push up if you haven't worked out or have back problems. This is where you are on all fours hips above knees and shoulders above wrists. Then there is the modified push-up where you shift your hips forward of your knees. The mod. full push up is where you have one knee bent and one leg extended. And last is the full push-up where both legs are extended. When doing any of these you should pull belly-button to spine, also inhale as you bend your elbows and exhale as you come back up. Make sure you are not leading with your hips. Aim to do 1-3 sets of 8-10 reps.
3) Basic abs crunch - This is for you guessed it your abdominals. Now this exercise is better when you focuc on quality rather than quantity. Lie on your back with your knees bent and feet on floor about hip width apart. Pull belly button to spine. Place hands behind head, but make sure you are not going to yank. Keep elbows wide. Take a big inhale and on the exhale lift your head, neck and shoulders while pulling abs in. On your inhale lie down again. Then exhale repeat. Aim to do 1-3 sets and 8-10 reps.
Keep at this for this week. I will add more exercises soon. If you have questions, let me know.
Welcome to My New Fitness Blog
Hello everyone. I am really excited to start a new fitness blog for my friends. My goal is to help my friends either get in shape or stay in shape. I'll feature exercise and nutrition tips. In the very near future, I'd also like to post pictures and or video of exercises.
There is no magic pill when it comes to getting or staying in shape. It takes some work, but it doesn't need to be boring or give you a feeling of despair. I try to help people realize that with moderation and a little organization you can achieve your fitness goals.
There is no magic pill when it comes to getting or staying in shape. It takes some work, but it doesn't need to be boring or give you a feeling of despair. I try to help people realize that with moderation and a little organization you can achieve your fitness goals.
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