So you are one of the hard working, dedicated individuals, which have been working out on your own for some time. You took the initiative to get started and have been maintaining it for a while. You have been doing some type of cardiovascular routine that has allowed you to shed a few pounds and decided to start working with strength equipment. You may have bought a book, magazine, searched on-line, watched a DVD or FitTV for tips and feel you are pretty good with it. However, sometimes you have to take a step back and ensure that you are doing those exercises correctly.
I met a woman this week that came to one of my fitness classes for the first time. Since I did not know her, I paid more attention to her than my regular attendees. I noticed her form was off during some of the exercises and assisted her along the way. When we finished class, I spoke with her to find that she likes to swim and run and started using a book to help her with her strength training.
There is commendation to individuals that want to start their own fitness regimen and research fitness tips from resources such as books, magazines, DVD’s, etc. The drawback is there is no one there to correct you when your body is out of alignment. These resources are guides, however, what you see in a book and how your body moves may be two totally different things. Let’s take the basic squat as an example. I asked her to do a squat as she normally would on her own. She proceeded by sitting and pushing her knees forward past her toes. This form will not only put pressure on the kneecap, which could lead to injury, but she is not engaging the muscles the exercise is intended for. Injury and inefficiency of exercise are two results when you do not have the proper form. Investing in personal sessions with a trainer will help correct the form and ensure she understands the basic fundamentals as she continues to work with weights. She can also continue to attend fitness classes to work with a "live" instructor to correct her form.
If you have already taken one step toward improving your well-being and health, you may consider taking an extra step to prevent injury and increase efficiency of your workouts. Proper form is so important when executing strength moves.
Friday, November 27, 2009
Sunday, November 1, 2009
Your Mind is SO Powerful
When it comes to eating, it is known that when trying to lose weight, eating habits are hard to break. All of my weight loss clients struggle with letting go of those favorite foods that seem to mean more to them than the weight they need to lose. Or the portions that are a little out of control or the late night snacks that make them feel better . . . or do they??? When talking to my clients, I find there is some underlying reason why there is a battle with food. I am not a psychologist, but I try to assist the best I can. Usually, when we overeat or what I call mindless eating, it stems from boredom, nervousness or not feeling so good about your self. There can also are times when you are at events or holiday gatherings surrounded by loads of food and you just do not know how to control your self. The key word is control.
I write this entry this week after a conversation with one of my clients. She was recently diagnosed with gallstones and needs to have her gall bladder removed. The subject of food is very applicable because there are certain foods that she cannot eat until the gall bladder is removed. She has to be conscious of what she eats because if not, she will be in searing pain. When we discussed how she has to think about her intake, she realized that once she removed certain items from her diet, she did not miss them nor did she feel any different (ie. hungry) from removing them. She had to think about it, which is what anyone that has a weight loss goal has to do.
When discussing a plan of action for the week with some of my clients, there are those weeks when I hear, “It’s my cycle(menstrual) week, so I know it’s going to be tough.” When you think and say this, you are already setting yourself up for failure and a green light to eat whatever because you think that your body needs something sweet or salty. Granted, this may be the case, but how much do you need?? Your portions can be controlled if you think about it.
As a personal trainer, I can push someone to fitness levels they thought they could not achieve. I also say, if you are going to take the time to exercise to try to make changes in your body, it is not going to happen unless you change how you eat. You can exercise all you want and wonder why is the scale not moving. Aside from any diagnosed health issues, it is probably because you have not changed your eating habits. If that is the case, you have to look inside yourself and ask if the food is more important than your health and what you want your body image to be. It’s your choice, think about it.
I write this entry this week after a conversation with one of my clients. She was recently diagnosed with gallstones and needs to have her gall bladder removed. The subject of food is very applicable because there are certain foods that she cannot eat until the gall bladder is removed. She has to be conscious of what she eats because if not, she will be in searing pain. When we discussed how she has to think about her intake, she realized that once she removed certain items from her diet, she did not miss them nor did she feel any different (ie. hungry) from removing them. She had to think about it, which is what anyone that has a weight loss goal has to do.
When discussing a plan of action for the week with some of my clients, there are those weeks when I hear, “It’s my cycle(menstrual) week, so I know it’s going to be tough.” When you think and say this, you are already setting yourself up for failure and a green light to eat whatever because you think that your body needs something sweet or salty. Granted, this may be the case, but how much do you need?? Your portions can be controlled if you think about it.
As a personal trainer, I can push someone to fitness levels they thought they could not achieve. I also say, if you are going to take the time to exercise to try to make changes in your body, it is not going to happen unless you change how you eat. You can exercise all you want and wonder why is the scale not moving. Aside from any diagnosed health issues, it is probably because you have not changed your eating habits. If that is the case, you have to look inside yourself and ask if the food is more important than your health and what you want your body image to be. It’s your choice, think about it.
Sunday, October 25, 2009
Your Natural Cup of Morning Joe
In the past few months, my schedule has been booked in the early morning hours with clients seeking to complete their workout session. What is early morning? It’s 5:30, 6:00 or 6:30 every weekday morning. Some of these clients are new and some have been with me for some time, however, the consensus is that this time of the morning works best not only due to family obligations later in the day, but they naturally feel more energized to get through the day.
The advantages of exercise are apparent. It can do everything from decreasing the risk of certain types of cancer, cardiovascular disease, hypertension, diabetes and obesity to improving sleep and lessening feelings of depression and anxiety. And yet, according to a recent report by the Centers for Disease Control and Prevention, only 45 percent of adults fulfill the surgeon general’s physical activity recommendation of 30 minutes of intense aerobic activity three times per week.
Exercise at any time of the day is definitely better than no exercise at all, but there are benefits of a morning fitness regimen. Studies show, as my clients will concur, that morning exercise revs the metabolism and jump-starts energy levels. It actually accelerates your ability to burn calories and gets endorphins flowing so that you are in a great mood, have greater acuity, less anxiety and are able to concentrate better.
In addition, people who exercise in the morning are more likely to keep up with their routine, as there is less of a chance for responsibilities to get in their way as the day gets busier.
If you have interest in getting your natural cup of morning joe, contact me: gail@simply-fitness.net. I am seeking interest for continuing the 6:00am fitness class at Artworks in Trenton on Tuesdays. The class is a combination of strength, cardiovascular intervals and Pilates designed to boost your energy and your spirit!
The advantages of exercise are apparent. It can do everything from decreasing the risk of certain types of cancer, cardiovascular disease, hypertension, diabetes and obesity to improving sleep and lessening feelings of depression and anxiety. And yet, according to a recent report by the Centers for Disease Control and Prevention, only 45 percent of adults fulfill the surgeon general’s physical activity recommendation of 30 minutes of intense aerobic activity three times per week.
Exercise at any time of the day is definitely better than no exercise at all, but there are benefits of a morning fitness regimen. Studies show, as my clients will concur, that morning exercise revs the metabolism and jump-starts energy levels. It actually accelerates your ability to burn calories and gets endorphins flowing so that you are in a great mood, have greater acuity, less anxiety and are able to concentrate better.
In addition, people who exercise in the morning are more likely to keep up with their routine, as there is less of a chance for responsibilities to get in their way as the day gets busier.
If you have interest in getting your natural cup of morning joe, contact me: gail@simply-fitness.net. I am seeking interest for continuing the 6:00am fitness class at Artworks in Trenton on Tuesdays. The class is a combination of strength, cardiovascular intervals and Pilates designed to boost your energy and your spirit!
Sunday, October 11, 2009
Food Choices When You Are Short On Time
Cereal, Salad and Soup. These are my quick staples for breakfast, lunch and dinner that you may consider.
Here is my plan:
For breakfast, I eat a serving of Special K with soy milk if I am not active teaching a class or working out that day or something a little heavier such as Go Lean Crunch if I plan to be more active. You always want to eat a healthy, multi-grain cereal low in sugar. I will supplement that with a piece of Ezekiel bread or whole-wheat toast. If I am still hungry, I will eat a piece of fruit such as an apple.
My morning snack may be yogurt or cottage cheese with dried fruit and raw almonds or walnuts mixed.
For lunch, I eat a salad based with spinach, red, yellow or orange peppers, red onion and either tuna, salmon or chicken breast with a light salad dressing. I will also eat a serving of whole-wheat crackers or a mini bagel.
My afternoon snack may be a serving of whole wheat pasta salad made with vegetables and light salad dressing.
For dinner, I eat a serving or two of a low sodium soup. Usually less than 600mg of sodium should be on the label. If I am very active in that day, I will usually eat both servings. I opt for Progresso or Campbell’s Select Harvest vegetable soups. It used to be that Healthy Choice was the only brand that made low sodium healthier soups, however, other brands have created better options.
If you notice, my food choices are low sugar, low sodium and low fat. I eat lots of vegetables and lean proteins with multi-grain options. You too can eat well and still be on time.
Here is my plan:
For breakfast, I eat a serving of Special K with soy milk if I am not active teaching a class or working out that day or something a little heavier such as Go Lean Crunch if I plan to be more active. You always want to eat a healthy, multi-grain cereal low in sugar. I will supplement that with a piece of Ezekiel bread or whole-wheat toast. If I am still hungry, I will eat a piece of fruit such as an apple.
My morning snack may be yogurt or cottage cheese with dried fruit and raw almonds or walnuts mixed.
For lunch, I eat a salad based with spinach, red, yellow or orange peppers, red onion and either tuna, salmon or chicken breast with a light salad dressing. I will also eat a serving of whole-wheat crackers or a mini bagel.
My afternoon snack may be a serving of whole wheat pasta salad made with vegetables and light salad dressing.
For dinner, I eat a serving or two of a low sodium soup. Usually less than 600mg of sodium should be on the label. If I am very active in that day, I will usually eat both servings. I opt for Progresso or Campbell’s Select Harvest vegetable soups. It used to be that Healthy Choice was the only brand that made low sodium healthier soups, however, other brands have created better options.
If you notice, my food choices are low sugar, low sodium and low fat. I eat lots of vegetables and lean proteins with multi-grain options. You too can eat well and still be on time.
Sunday, September 27, 2009
Exercise When Not At Home
In my last entry, I talked about making better choices for food when bad options are in front of you. I was away for the weekend for a wedding where some of my choices were out of my control. When you travel your best options are always in your refrigerator or cabinets. However, you can get to a point of comfort to leave for a vacation even when you are changing your body and health for the better. Always remember your goal and your better choices will prevail. Stay strong mentally and it will happen.
We know the other component of fitness is exercise. This too should not take a break when you travel or are on a vacation. When planning for the weekend wedding, I was not sure what exercise equipment I would have access to, so I always prepare. Planning and preparation is important. Scheduling exercise is important. Since we were traveling by car, I was able to carry a few resistance tubes, a door attachment for the resistance tubes and a jump rope. When I travel by plane, I can easily pack one tube, the attachment and the jump rope. There should not be a reason to get off track. An away-from-home workout can consist of exercises with the tubes and several body weight exercises such as; squats, split squats, walking lunges, push ups and abs. There are also many other leg exercises that can be executed on the floor along with abdominal exercises. For that, all you need is a towel.
My point is that when you are away from home don’t panic. You can have an effective workout that travels with you to stay on course for your fitness goals. Again, changing you is about the choices you make. This is with food and with exercise.
We know the other component of fitness is exercise. This too should not take a break when you travel or are on a vacation. When planning for the weekend wedding, I was not sure what exercise equipment I would have access to, so I always prepare. Planning and preparation is important. Scheduling exercise is important. Since we were traveling by car, I was able to carry a few resistance tubes, a door attachment for the resistance tubes and a jump rope. When I travel by plane, I can easily pack one tube, the attachment and the jump rope. There should not be a reason to get off track. An away-from-home workout can consist of exercises with the tubes and several body weight exercises such as; squats, split squats, walking lunges, push ups and abs. There are also many other leg exercises that can be executed on the floor along with abdominal exercises. For that, all you need is a towel.
My point is that when you are away from home don’t panic. You can have an effective workout that travels with you to stay on course for your fitness goals. Again, changing you is about the choices you make. This is with food and with exercise.
Monday, September 21, 2009
Best Possible Choices When Faced With Bad Options
This past weekend I was faced with making the best possible choices I could between several bad options. With food, I know this situation arises all the time for us. Consequently, this could assist in the issue of extra-unwanted pounds creeping on your waistline, hips or buttocks.
My day started with a 5-hour trip south into Virginia for a rehearsal gathering for a wedding that my husband was in. We were running late, so there was no stopping on the way. Plus, if you know you are being fed, why get any food prior? That was my first mistake because I did not know what was being served. When you have no idea what is on a menu, get a little something in your stomach (just in case). I had a few snacks in the car, so as a result I was famished. When we got to our destination, it was a very casual and inviting family scene. We made our introductions and let everyone know that I was hungry. They quickly accommodated us with the following options: grilled pork, macaroni and cheese, rice with a mystery meat, coleslaw (with little mayo), tuna and potato salads (with a lot of mayo), fried fish and DEEP fried hush puppies. So deep, I had to find the bread. Ok, so what to do?? All of it was poor eating except the coleslaw. So guess what was loaded on my plate? You got it! Coleslaw. Now, as I was preparing my plate, I got the “You better get some of those hushpuppies on your plate” comment. Of course, I could not offend. Geez, I was a guest. So I took one and took a nibble. I also had some fish for protein and some of the rice. The fish was not deep fried, so I could manage for the day. I thought I would be okay, however, my body did not like the food and I paid for it later.
I write about this because you will attend gatherings, picnics, and dinners for the rest of your life and will be faced with the same situation. You have to make the best choices when you are faced with bad options. This has to be your mode of thought and operation especially if you are on track to lose weight or change your body. Slight deviations will occur, however, the excuse that you fell off the wagon and it turned into a free-for-all is not acceptable. In this case, if you need to have a whole plate of coleslaw with a little piece of fish to hold you over until you can get something healthier, then that is what you have to do. You have to plan for situations like this and think about your plan of action. Changing you is about the choices you make.
My day started with a 5-hour trip south into Virginia for a rehearsal gathering for a wedding that my husband was in. We were running late, so there was no stopping on the way. Plus, if you know you are being fed, why get any food prior? That was my first mistake because I did not know what was being served. When you have no idea what is on a menu, get a little something in your stomach (just in case). I had a few snacks in the car, so as a result I was famished. When we got to our destination, it was a very casual and inviting family scene. We made our introductions and let everyone know that I was hungry. They quickly accommodated us with the following options: grilled pork, macaroni and cheese, rice with a mystery meat, coleslaw (with little mayo), tuna and potato salads (with a lot of mayo), fried fish and DEEP fried hush puppies. So deep, I had to find the bread. Ok, so what to do?? All of it was poor eating except the coleslaw. So guess what was loaded on my plate? You got it! Coleslaw. Now, as I was preparing my plate, I got the “You better get some of those hushpuppies on your plate” comment. Of course, I could not offend. Geez, I was a guest. So I took one and took a nibble. I also had some fish for protein and some of the rice. The fish was not deep fried, so I could manage for the day. I thought I would be okay, however, my body did not like the food and I paid for it later.
I write about this because you will attend gatherings, picnics, and dinners for the rest of your life and will be faced with the same situation. You have to make the best choices when you are faced with bad options. This has to be your mode of thought and operation especially if you are on track to lose weight or change your body. Slight deviations will occur, however, the excuse that you fell off the wagon and it turned into a free-for-all is not acceptable. In this case, if you need to have a whole plate of coleslaw with a little piece of fish to hold you over until you can get something healthier, then that is what you have to do. You have to plan for situations like this and think about your plan of action. Changing you is about the choices you make.
Monday, August 31, 2009
Weight Loss Strategies
Weight Loss seems so simple to some people. You look at them and want to puke!
When you’re trying to lose weight, all you have to do is eat less and exercise more, right?
Think Again!
Ask any of my clients who are attempting to lose weight and they will tell you it is not that easy.
It’s not just changing what you eat and exercising. Sure, those play a role with weight loss, but they’re just 2 pieces in a weight loss plan.
In reality, it feels like an uphill battle.
After all, you are taking on the 5 year daily visit to the local fast food joint, the 10 year snacking while watching TV habit and the real icing on the cake, the "dinner is not complete unless I eat something sweet" belief. Pardon the pun.
To kick those bad habits that "inhibit" you from eating fewer calories and making change, you need to understand and change your behaviors.
The following tips for weight loss will help you get or stay on course!
Do you know Why?
Start with understanding your motivation. Why do you want to lose weight? If you do not have a reason that is truly meaningful to you, than you will have an impossible mountain to climb. People who attempt weight loss because they feel they should, but are not committed, won’t be able to make the necessary change in behavior. If you can’t identify a reason, think about it. Write down every possible reason why you want to lose weight, put it away for a day or two. When you return to the list, write down why that reason is important to you. When you’ve recognized your top three reasons and you feel confident about them, it’s time to get cracking. If you have not settled on your reasons, put the list away and return every couple of days, reevaluating until you have confirmed your reason WHY.
Motivate yourself
Once you have identified the very specific reason why, this will be your source of motivation. Create visible reminders, which could be pictures of yourself, your kids, or even a picture of a body type that you could realistically achieve. The reminder could be a pair of jeans you would like to fit into. When you feel like giving up, try on those jeans. Notice how they fit, where they are still tight, where they have gotten bigger. Envision what it will be like to fit into them. On your phone, PDA or piece of paper, write a brief note summarizing your motivation. Carry this note with you. When you don’t feel like exercising, read the note several times. Tell yourself tomorrow if you don't feel like exercising, you’ll give in - but for today you will stick with it. Identify your motivation for giving up. You have to be true to yourself and the goal you are setting.
Become your own coach
We are our own worst enemy. Despite working hard at changing our behaviors and making efforts to make it happen, we subtly tell ourselves things like "I hope I can do this", "I worked out with Gail today, so I can have that piece of fried chicken", or "I blew it today, I might as well scratch today and get back on track tomorrow."
The problem with these thoughts is they are all negative. Eliminate the word "hope" from your vocabulary. It indicates uncertainty and that some element is not within your control. Keep your thoughts positive and keep your motivation in sight. Not to mention, all the negativity will only hold you back from your goal. It will seem too often that you keep having set back after set back after set back, which gets frustrating. Get a plan and stick to it!
Retrain your mind
Many people think of exercise as something extra in their lives; something that happens when they have the time. Exercise and eating well should be put in the same perspective as the rest of your life.
If exercise is never a priority, you will always identify things that bump it off the to-do list. Instead, make exercise a part of your life.
We all have priorities to consider each day — go to work, pay bills, take care of the kids and everyone else. We do these tasks because if we don’t we may feel pressure. But what about you? What happens when your health starts to deteriorate and you can not go to work, pay the bills or take care of the kids? You have to maintain your health. Treat exercise and making smart food choices as if it’s essential to your well being, just like you take a shower or brush your teeth. Plan your exercise as something else that needs to happen daily. How long do you go without showering and brushing your teeth? Think about it.
Celebrate you!
Do you give your best to your job, your family, and your friends but never devote anything worthwhile to yourself?
Use these behavior changes as an opportunity to put yourself first. Remind yourself you are taking steps toward a healthier, leaner you. If you do not see changes in your body or on the scale immediately, be patient. Weight loss will happen when you stay committed to your goal.
When you’re trying to lose weight, all you have to do is eat less and exercise more, right?
Think Again!
Ask any of my clients who are attempting to lose weight and they will tell you it is not that easy.
It’s not just changing what you eat and exercising. Sure, those play a role with weight loss, but they’re just 2 pieces in a weight loss plan.
In reality, it feels like an uphill battle.
After all, you are taking on the 5 year daily visit to the local fast food joint, the 10 year snacking while watching TV habit and the real icing on the cake, the "dinner is not complete unless I eat something sweet" belief. Pardon the pun.
To kick those bad habits that "inhibit" you from eating fewer calories and making change, you need to understand and change your behaviors.
The following tips for weight loss will help you get or stay on course!
Do you know Why?
Start with understanding your motivation. Why do you want to lose weight? If you do not have a reason that is truly meaningful to you, than you will have an impossible mountain to climb. People who attempt weight loss because they feel they should, but are not committed, won’t be able to make the necessary change in behavior. If you can’t identify a reason, think about it. Write down every possible reason why you want to lose weight, put it away for a day or two. When you return to the list, write down why that reason is important to you. When you’ve recognized your top three reasons and you feel confident about them, it’s time to get cracking. If you have not settled on your reasons, put the list away and return every couple of days, reevaluating until you have confirmed your reason WHY.
Motivate yourself
Once you have identified the very specific reason why, this will be your source of motivation. Create visible reminders, which could be pictures of yourself, your kids, or even a picture of a body type that you could realistically achieve. The reminder could be a pair of jeans you would like to fit into. When you feel like giving up, try on those jeans. Notice how they fit, where they are still tight, where they have gotten bigger. Envision what it will be like to fit into them. On your phone, PDA or piece of paper, write a brief note summarizing your motivation. Carry this note with you. When you don’t feel like exercising, read the note several times. Tell yourself tomorrow if you don't feel like exercising, you’ll give in - but for today you will stick with it. Identify your motivation for giving up. You have to be true to yourself and the goal you are setting.
Become your own coach
We are our own worst enemy. Despite working hard at changing our behaviors and making efforts to make it happen, we subtly tell ourselves things like "I hope I can do this", "I worked out with Gail today, so I can have that piece of fried chicken", or "I blew it today, I might as well scratch today and get back on track tomorrow."
The problem with these thoughts is they are all negative. Eliminate the word "hope" from your vocabulary. It indicates uncertainty and that some element is not within your control. Keep your thoughts positive and keep your motivation in sight. Not to mention, all the negativity will only hold you back from your goal. It will seem too often that you keep having set back after set back after set back, which gets frustrating. Get a plan and stick to it!
Retrain your mind
Many people think of exercise as something extra in their lives; something that happens when they have the time. Exercise and eating well should be put in the same perspective as the rest of your life.
If exercise is never a priority, you will always identify things that bump it off the to-do list. Instead, make exercise a part of your life.
We all have priorities to consider each day — go to work, pay bills, take care of the kids and everyone else. We do these tasks because if we don’t we may feel pressure. But what about you? What happens when your health starts to deteriorate and you can not go to work, pay the bills or take care of the kids? You have to maintain your health. Treat exercise and making smart food choices as if it’s essential to your well being, just like you take a shower or brush your teeth. Plan your exercise as something else that needs to happen daily. How long do you go without showering and brushing your teeth? Think about it.
Celebrate you!
Do you give your best to your job, your family, and your friends but never devote anything worthwhile to yourself?
Use these behavior changes as an opportunity to put yourself first. Remind yourself you are taking steps toward a healthier, leaner you. If you do not see changes in your body or on the scale immediately, be patient. Weight loss will happen when you stay committed to your goal.
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