Why Bodyweight Exercises?

Bodyweight exercises are the ultimate challenge for functional strength and I create a means for all of my clients to perform several of them during a session. Some examples are push ups, pull ups, dips, squats, walking lunges, split squats and mountain climbers, to name a few. Everyone has varying strengths and capabilities so I program what works for each individual to challenge them.
A few weeks ago I started a client and she stated, "My ultimate goal is to be able to do a pull up." This was interesting because the common goal is to lose weight, increase energy or move better. If you think about it, you perform bodyweight exercises everyday. You carry your body weight as you walk, get in and out of a car, walk up a flight of stairs and stand up from a chair or commode. If your body weight has increased and you are finding it harder to walk the flight of stairs, get in and out of the car or get up from a chair, it is so important to strengthen the muscles that functionally move you. That is why I challenge all of my clients, no matter what level they are to move their body weight. What also strengthens during these exercises is the core. This area of the body has to be strong to keep you balanced and maintain a strong spine. (I am keeping this short and simple) You walk taller and are lighter on your feet when your core is strong. The same client that had the goal of doing a pull up, stated she was more mindful of pulling her tummy in (engaging the core) and felt more balanced going up stairs. This was after two weeks of sessions. Another client stated that after a week, she was able to stand from sitting with greater ease.
The reason I teach the proper form of bodyweight exercises is because you can do them anywhere and anytime. No equipment required . . just you. The hope is that my clients are performing these exercises on their own for continued strength development to maintain the fit individuals they have become or will become.

Taking Control During the Holidays

Last weekend I had an at-home dinner with girlfriends that always provide excellent company. The hostess is a dynamic and wonderful chef who loves to create delectable cuisine and serve you. Everything was delicious, as expected, but as I think about my experience in that setting and how most folks will sit down next week for Thanksgiving with a similar setting, I felt the need to chat about it.

During our dinner, we had wonderful conversation and how I felt after the meal was important to discuss. I was very full and slightly miserable because I know I overate. This is very common for people when they dine out or during upcoming holiday gatherings and dinners for Thanksgiving and through the New Year. I found myself talking, drinking, eating and talking then sipping and picking. I call this mindless consumption. All courses were served, so I did not control my portions. Although I left food on my plate (which was ingrained in me as sacrilegious), I still ate more than I should because I do not like to waste food (especially during these times).

As you sit down to eat during the holidays, it will bring feelings of joy to be with family and friends, but it can also bring anxiety. This is because you may be surrounded by unhealthy food choices and you fear you will indulge and overeat. This is very common for those that are currently trying to lose weight and have the goal in the back of their mind that they need to start after the holidays. If you are trying to lose weight, you want to start by adopting the following habits TODAY. You can avoid letting your fears turn in self-fulfilling prophecies.

• Before going to parties or large sit down meals, drink at least 16 ounces of water. This will fill you and your desire to eat as much will be reduced.
• Watch your food portions during these events. If someone offers to serve your food, politely decline. They probably will not have an idea that you want to lose weight and will not be mindful for you. YOU have to take charge of your weight loss, starting with smaller portions. If you cannot serve yourself, do not feel obligated to eat everything on your plate.
• If you are at a party and they have large and small plates, use the smaller plate.
• When you are done with your food, put your napkin in the plate or remove the plate, so that you will not feel the urge to eat more than you need to.
• If there are multiple desserts, choose one. You should have a serving that allows a taste but not consumption of too much. Remember to serve yourself rather than letting someone serve you, if possible.
• Finally, instead of lounging and letting the food sit while digesting, it would be optimal to let it digest with a nice 15 minute walk with your family or friends. Every person's setting will vary, but it would be something to consider to get your body moving.
  

The bottom line is that you have to control you, as no one else will. You will probably go to dinners and holiday gatherings for the rest of your life faced with the same temptations. Do you hide from them? No, you face them and succeed. Don't wait to start after this New Year. Start your journey to a healthier you today!

Eating Healthy on a Tight Budget

Let's face it, we are in tough economic times. One may think that eating healthy is a challenge to your expenses, but I am as frugal as they come and look to cut corners all the time. There are options for fresh food items and ideas to keep your refrigerator and freezer full without breaking the bank. Here are some suggestions:

Use your local Garden Farm Market for a lower cost on fresh fruits and colorful vegetables. You can also buy yams and sweet potatoes, which are a great source of fiber and vitamin A.

In the supermarket, you can purchase store brand brown rice for a whole grain and canned beans as another source of fiber and protein. Frozen fruits and store brand frozen vegetables are also very economical in lieu of fresh options. When buying meats, stock up when your favorite choices go on sale!

Finally, you can use the wholesale clubs for one stop bulk shopping. Many think since they do not have a big family, the food would go to waste. I buy for my family of two and I eat more than my husband. If you live independently, share the cost with a friend! With bulk shopping, you can save tremendously on meats. I buy chicken, fish and beef and definitely seen a difference in my food bill. The key is taking the time to portion the food for your freezer. When you are ready to cook, you take out what is needed. There are also fresh fruits and vegetables at the wholesale clubs. This would be a good option to share the cost if you live independently. Eating healthy on a tight budget is possible!

The Effects of Hard Work

Whatever your goal is, exercise and changing your eating habits takes hard work and discipline. You may want to lose weight or tone up your arms to wear sexy tops or strengthen your body to be able to perform everyday functional tasks with ease. I enjoy when I see my clients doing the work that will help them reach their goals. Most people do no have a clue as to how strong they are or what their potential is. Workouts are supposed to be challenging and I regularly push my clients to their limits so they will realize their true potential. Just this week, I challenged a client to do body weight dips because I knew she was ready. She watched me demonstrate and then the doubt appeared in her face and in her comment. "Not sure I can do that." My job is to instill confidence in my clients so they can reach higher and do better. This creates results not only physically but mentally, as well. Once she got into position to do the exercise and executed a few reps, I heard, "Wow, I did not think I could do that. It was hard, but I did it." She was so empowered that she executed the exercise. Empowerment is an element that will be reflected in other areas of her life. The effects of Hard Work are amazing.

Avoiding Derailment While on Vacation

Vacation. Something we all look forward to whether it is a car or plane ride away. You want to take a break from work or any other area of life that needs to be put on a shelf for a brief moment. This allows your mind, body and spirit to relax and energizes you for your return. One thing that cannot take a break is exercise or your healthy food choices. If you have been working on losing a few pounds or tightening a few areas, vacation is not the time to fall off track. Many times people feel they cannot go on vacation without blowing everything, but if you believe that, it turns into a self-fulfilling prophecy. If you have a plan in place before you go, you can have an enjoyable time and avoid derailment.
I just returned from a few days of vacation where I was well aware of the food temptations. I made a few choices that were not the best, however, I knew ahead of time that I would be exercising and packed my workout clothes. I also packed healthy snacks so that I would stay on track (as best as I could) with eating something every three hours. This would keep my metabolism in rhythm and not allow me to be overly hungry when ordering from a menu. The snacks I packed were tuna (in the foil pouch), Kashi cereal bars, Nature Valley Fruit and Nut bars and Motts Granny Smith applesauce. The applesauce did not make it past airport security, so to my dismay I watched them get tossed. I really did not think anything of it since my mother carried them with her on an airplane three months prior.
The main point is that healthy eating and exercise is my lifestyle and hopefully part of yours or you are getting there. Vacation does not have to be a derailment zone. Plan ahead. What are your healthy snacks going to be? Can I have dessert? Sure, however, when are you going to exercise? The choice is yours. You should always be thinking of how you will stay on course to maintain the fit you that you have become.