Fitness & Wellness

Don't Let Company Travel Keep You From A Great Body

Don’t Let Company Travel Keep You From A Great Body

Don't Let Company Travel Keep You from a Great Body

Everyone wants to have a great body, but some people find that it’s extra hard because their job requires travel. You don’t have to choose between your career and having a healthy fit body when you use the services of a personal trainer. As a trainer, I not only assess your fitness level, I learn your goals and find out if you have any special needs. While most people automatically think of physical limitations when they hear special needs, they can be lifestyle limitations, such as constant travel for the job.

Learn to eat healthier no matter where you are.

Unlike many weight loss programs that require you to eat specific foods you buy from their company, when you learn to make wiser food selections. You don’t have to give up everything you love. In fact, you still can eat even higher calorie foods, but in moderation and far less frequently than you do now. You’ll learn simple changes you can make, such as substituting Greek yogurt for sour cream or eating wild rice instead of white rice. Even those these changes may seem small, they all add up to huge calories savings and a healthier diet. You’ll never be hungry. One thing I always emphasize is to plan ahead. Take fruit along on your trips and snack on it rather than wait until you’re starved and gobble up some other high calorie dish.

I’ll create a workout you can do anywhere.

You don’t need fancy machines and a lot of space to get the exercise you need to stay fit. I can create a workout program for you that you can do in a hotel room that will give you a total body workout in very little space. It may use body weight exercises or easy-to-carry exercise equipment, such as fitness bands. Most hotels have a workout room. If you know ahead of time that it does, I’ll create a program that maximizes the use of the equipment. If the hotel has a pool, there’s nothing better than using it as a workout facility.

Schedule your time with me to fit your needs.

Everyone loves a consistent schedule, but I know it’s not always possible. That’s why I’m flexible with my clients, particularly those that travel. We can work around your schedule and even stay in touch while you’re on the road. I want to help you achieve your goal anyway I can.

You’ll find travel won’t be as stressful when you workout after you arrive. You’ll burn off the road stress and feel refreshed when you include

You can sneak a bit of exercise into your daily routine. It might mean taking the stairs instead of the elevator—which I don’t recommend if you have a super important meeting on the 30th floor, but maybe take the stairs to leave.

You’ll have more presence the more fit you are. That’s a huge benefit no matter what your job.

You’ll have more energy the longer you stick to your program of healthy eating and regular exercise. That energy can translate into fun or even more income.


Summer Is Here!

Summer Is Here!

%image_alt%Summer is here! That’s my favorite line when the weather is warm and I enter a room. Having the name Summer makes me partial to the warm weather, but I’d love it just as much even if it weren’t my name. While we don’t get all the snow and cold that our Northern friends experience, winter can be quite chilling and unmotivating when it comes to fitness. I’m always glad to see the first signs of spring and summer. I find most of my clients are more motivated during these months, some by the prospects of wearing skimpier clothing and others by the warm weather and sunshine.

Get a jump start on a healthy diet.

Eating healthier doesn’t have to cost a fortune and when you factor in the money you save on health care because of it, it’s a huge bargain. It’s the time to start shopping smarter. You’ll be able to start eating healthier when the first produce of the season makes its way to the grocery shelves. Asparagus and strawberries drop in price significantly in the spring, so buy a lot and freeze the extra for later use. Start your own garden for even fresher produce this summer. You don’t have to have a lot of space to grow a few veggies or herbs in a container. You’ll know they’re fresh when you pick the tomatoes off the vine.

Start a workout program if you don’t have one already.

You need all the energy you can get for more fun in the summer sun. Working out on a regular basis is also one of the biggest boosts to your health available. In fact, for every one minute you exercise, you’ll reap a minimum of seven minutes of extra life. You’ll also be healthier those extra years and enjoy life more.

Don’t deny yourself the enjoyment of activities because you still need to shed a few pounds.

Some people hide in the shadows because they feel uncomfortable with their body and their weight. That’s nonsense. While you don’t have to want to stay overweight or out of shape, that shouldn’t stop you from enjoying all the activities that summer has to offer. The more you do, the more weight you’ll lose too, so there are extra benefits. Love yourself where you’re at today and look forward to meeting the new person you’ll become.

Use the warm weather to walk more. If you live close to work, walk there rather than drive. Park in the first spot you see in a parking lot and walk further to the door. Both save gas and build your fitness.

Try something new this summer. If you’ve never rock climbed, hiked or camped, it might be time to try. Take swimming lessons if you’re a non swimmer or even try hang-gliding. Look for active adventures everywhere and enjoy every minute of each new activity.

Buy a summer outfit a bit too small. Don’t make the outfit four sizes too small, but make it small enough to fit uncomfortably. You can use it as your measure for success. When it fits perfectly, you’ll know you’ve made huge progress toward your fitness goal.

Learn new recipes that involve healthier foods. Whether you’re making fresh fruit pops, fruit slushies or a fresh vegetable dish, serving new healthier dishes each meal can be an enjoyable challenge that will benefit your health and your family’s health.


Summer Dos And Don'ts

Summer Dos And Don’ts

Summer Dos and Don'ts

If you want to maximize your warm weather enjoyment and outside time, look over these summer dos and don’ts that can make your summer safer, healthier and a lot more fun. The warm weather is a great time to start enjoying the outside and workout a bit in the sun, but it does have its hazards. When you workout in a gym, you may sweat, but there’s air conditioning to help keep your temperature lower. Water is just a few steps away. Outside, particularly if you go for a run, that’s not the case. Make sure you take ample water along on your run and rehydrate frequently, at least a cup of water (8oz.) about every 10 to 15 minutes on hot days. (Don’t forget, you lose fluid swimming, too.)

Acclimate your body to the out of doors.

If you decide to start exercising outside after the summer begins, don’t run out and spend a day in the sun right away. Not only does your skin need to be acclimated to the rays of the sun unless you’re wearing a high SPF sunblock–your body needs to acclimate to the heat. Start working out slowly when you take it outside. Don’t push yourself too hard or your body won’t be able to effectively cool itself.

Do treat yourself to some of the guilty pleasures of summer that aren’t really guilty.

If you love smoothies, you can have as many as you want without worry when you use all the fresh fruits and vegetables available in the summer. You can even make special treats for yourself and the kids by mixing a bit of yogurt with them and freezing the smoothy on a stick or just freezing the fruit drink without the yogurt. It’s a delicious way to enjoy more servings of fruits and vegetables and a healthier treat, too.

Do cool your core before you start an outside exercise regimen.

You can cool your core and stay cooler working out if you drink ice water or a frozen energy drink. The body sends its heat to the core to warm it after a slushie or other icy drink. That keeps your body cooler during the workout. It helps delay fatigue. Don’t forget, always keep fresh cool water available to replenish fluid loss and maintain body temperature.

Enjoy the summer sun, at least for a little while every day. Not only will you be boosting your vitamin D, you’ll be boosting your mood too.

Workout in the morning or the very late afternoon. Avoid working out midday when the rays of the sun are the strongest. Rule of thumb, go before ten in the morning or after four in the afternoon.

Wear lighter colored clothing. Black absorbs the heat and can dampen your efforts to exercise outside quickly.

Don’t let your extra weight stop you from enjoying outside activities. You don’t have to wait until you look perfect to start enjoying the warm weather. You look fabulous now and will even look better tomorrow.


Set Some Goals

Set Some Goals

Set Some Goals

Whether you’re going on a vacation, to the grocery or heading for work, you’ve created a destination in your mind. That destination is your goal for the trip. In order to accomplish any thing, you need to set some goals. The goals may just be mental and short term, such as getting up from your chair to feed the cats or long term, such as weight loss and fitness. Once you realize everything you do starts with a goal, whether stated, written or just mental, it will raise your awareness at how powerful conscious goal creating is and you’ll see a huge change in your life.

The more specific the goal, the better the chance you have of achieving it.

If you were traveling and decided that going west is a goal, but never identified a stopping point, you’d never know when you arrived at your destination, how far you had to drive each day, the best route to take or how much money you needed for fuel and lodging. You could be driving to Toledo, Fort Wayne Indiana, Chicago, Illinois, all the way to San Francisco, California or any stop in between. The same is true for weight loss and fitness. Saying I want to lose weight isn’t enough, you need to be specific, such as losing 60 pounds.

Don’t make the goal overwhelming.

Whether you’re building a house, traveling or losing weight, you won’t accomplish everything in one day. A big goal requires you to break it down to smaller more achievable goals. For traveling, you may break the trip down into days and break that day down to shorter intervals on the road, such as where you want to be in four hours to get lunch. Losing 60 pounds is an achievable goal, but it’s an overwhelming goal you have to break down to smaller steps, such as lose two or three pounds a week.

Create an even more specific plan.

While you may know how much you want to lose, broken down to achievable goals, you still don’t have a map of how to get there. That’s where I help clients the most, by teaching them how to eat healthier and creating workout plans that fit their present level of fitness. Just like that trip, if you’re going to California by car, you won’t arrive there in a day. The speed limit and capability of your vehicle dictate how fast you go. Unlike that trip, as you drive further, you’ll probably go at the same speed. When you workout, you’ll become fitter and be able to do more. That’s when I ramp up the program for you and have you working even harder to see results faster.

Creating a goal and all the steps toward fitness is fun. You can look forward to checking off milestones and be able to see when you’ve made progress. It’s your map to fitness.

Getting fitter is like taking an extended vacation. You don’t have to go back to where you started once you achieve your goal, you can choose a new more exciting goal.

You’ll be amazed at how achieving fitness goals helps you in other endeavors in your life. You’ll feel more confident to set goals in other areas and know how to achieve them.

While losing weight may have been your goal, you’ll get may other returns from your program of fitness. You’ll build more endurance, have higher energy levels, develop a graceful more assured walk and feel good about yourself.


Community Is Important

Community Is Important

Community Is Important

Having a supportive group surrounding you can make a huge difference when your trying to reach a fitness goal. A supportive community is important and can make the difference between success and failure. Getting fit isn’t easy, but that doesn’t mean it can’t be fun. When everyone is working toward similar goals, you’ll feel the power of the group focus that helps you stay on track to reach it. A supportive group can offer something that you’ll never receive by working out on your own or at a big impersonal gym. You’ll get the encouragement to continue and the excitement of the group when you achieve your goal.

You’ll achieve more when others push you toward greatness.

If you’re working out on your own, you may be tempted to cut a workout short. After all, nobody would be the wiser. Before you know it, you’ll notice minutes cut from the workout, then it’s cut in half and then doesn’t occur at all. In a group, everyone notices when you quit. That keeps you accountable. If you’re struggling to finish, you’ll often hear words of encouragement to keep on going and cheers when you finally achieve your goal.

It’s just more fun working out with others.

No matter how fitness oriented you are, sometimes you just don’t feel like putting in the time. It’s just to easy to get discouraged or allow your brain justify taking it easier, watching television or doing anything but your workout that’s more fun. A group can change that boring workout to one that’s far more fun. It’s like getting together with friends, rather than pushing yourself to do a workout. Some people find that they end up having friendly competition with others in the group and even achieve more than they thought possible.

You’ll become more determined by helping others.

No matter how unfit you are or how much you struggle, there’s always one exercise where you excel. Often people find they help others who struggle with that particular exercise, which helps the other person and also helps them build confidence. When you workout with a group, everyone benefits from the “group think” concept and the support both given and received.

A sense of community builds on each individuals desire to achieve a goal. It’s the collective determination that keeps you going.

When you’re working out with a group, you’ll often find helpful hints for a healthier diet. Sometimes people share when they find a delicious dish that adds extra nutrients without adding extra calories.

You’ll see better results when you workout with a group led by a personal trainer. The trainer creates the workout but the group helps you get motivation to stay on track.

Many people that start exercising with the goal of weight loss or fitness, find they get much more than they expected when they workout with a group. They make new friends that may last a lifetime and look forward to getting together with them each session.


I'm Calling BS

I’m Calling BS

I did a group coaching call on “Your Relationship with Food and Strategies to Improve It”.

Then another set of calls with some private clients and the theme was more personal, but the same…..

Food is controlling our lives.

If you’ve been keeping up on reading my emails then you know I’ve talked on this “food relationship” topic .

In one email I shared my insight on how the over acceptance of body size and that the claims that a “size 16 is more realistic” is becoming detrimental to our society.

Well as luck would have it, another message conveying the same thing popped up in my facebook “news” feed and I was astounded by the message.

This video on Body Image and Accepting your “size” has over 20 MILLION views and again people were cheering what a great message. I was surprised of all the positive comments quite honestly.

I see it completely different.

You are being brainwashed.

You have been brainwashed for a long time.

That is why you have this “relationship with food” that is controlling your life.

Before I share the video with you, just make the promise you will keep reading and hear me out.

Because just like in politics, we are all being fooled when it comes to health and you need to get educated.

You are being fooled.

“6 great Melissa McCarthy Quotes about Body Image that make you Love her even more. Seriously.”

Let’s take a look and see …….

“My Message is that as long as everyone is healthy, enjoy and embrace whatever body type you have.”

I couldn’t agree more.

We all come in different shapes and sizes. We are made up of different bone structures. We all carry our weight in different areas. Sometimes we feel we are more pear shape, apple, or a stick. We might have a mesomorph, ectomorph, or endomorph body type.

We cannot change our “genes” so yes, we should embrace the type of body we have and love it.

We should not weigh our worth in body weight.

“I’ve never felt like I needed to change. I always thought, ‘If you want somebody different, pick somebody else.”

Absolutely.

Especially for women, we shouldn’t “change” to meet somebody else’s “ideal”. For too long have people thought, ‘Well if I was just more this than that, then maybe they would like me more’.

Be who you are. Love who you have become. Continue to grow to fulfill your passion and potential.

“I have been every size in the world. Parts of my twenties, I was in great shape but I didn’t appreciate it…. If I was a 6 or an 8, I thought ‘Why aren’t I a 2 or a 4’?”

Good point.

You took care of your body and were in great shape, but still didn’t value it. That is a common problem for many people on many levels.

“The grass is always greener on the other side.”

“I’d be happier if I had X but I only have Y. ”

“What I have now isn’t good enough, I need more. ”

Isn’t that the typical American Standard? Nothing is ever good enough. We hardly ever appreciate what we have and always need something deemed better.

With her last statement and now moving into the rest of her quotes, accompanied by her photos…this is where I question how this is a “positive message” on health & body image. Remember, she said it herself in the first quote: “My message is as long as everyone is healthy…”.

“My weight? It is what it is. You could get hit by a bus tomorrow… It’s about being content. And sometimes other priorities win.”

Just wait right there….

So as I mentioned, she refers to being healthy. But you’ve also admitted to being almost every size there is from a size 6 to a size 18+.

While for Melissa a size 6 might be not be her “ideal” size, but this particular photo looks like a size 18+.

I looked up her stats and this is what I found…..

According to one source, She’s 5″ 2′ and 207 pounds and wearing a size 18.

Remember- she says healthy.

Here’s the definition of Obesity: A disorder involving excessive body fat that increases the risk of health problems.

I calculated Melissa’s BMI at 5’2″ and 207 pounds.

What”s BMI?:
Body Mass Index (BMI) is measure of body fat based on height and weight that applies to both adult men and women. BMI does not differentiate between body fat and muscle mass. Therefore, body builders and people who have a lot of muscle bulk will have a high BMI but are not overweight or over fat.

Melissa’s BMI based on her stats is 38.

Morbid obesity is a medical term describing people who have a Body Mass Index (BMI) of 40, or of 35 to 40 with significant medical problems caused by or made worse by their weight. BMI of 40 amounts to approximately 100 pounds above ideal weight. Severely overweight health risks. High blood pressure. Cardiac issues. Diabetes. Endocrine problems…….
(Morbid means deadly)

This is where the message isn’t working for me……STAY WITH ME…….

Let’s be real, she’s not a bodybuilder.

She is most likely considered obese. I am not a doctor and I am not labeling or judging Melissa. I am concerned about her message and what it is falsely conveying – as it had over 20 MILLLION views and highly positive support.

Yep, you can use the good ‘ol “I could get hit by a bus tomorrow”.

“It’s about being content. And sometimes other priorities win.”

Wait? I thought this was a positive message about being healthy & accepting your body size?

It’s great to be content and in a good place to be happy, but this sounds to me more like an excuse for a lack of discipline.

According to her stats, she is very much at risk for her health, so what other priority is so important that your health is last on the list?

“The diseases associated with being obese, however, are well known. These include:

  • High Blood Pressure
  • Heart Disease
  • Stroke
  • Type 2 Diabetes
  • Certain types of Cancers
  • Arthritis
  • Gallbladder disease”

“I have experience dressing me as a size 6, a 12, and more… And when you go above a size 12, you don’t lose your love of fashion.”

I get it. When you go above a size 12, the amount of clothing options may be limited.

It’s harder to find more stores dedicated to larger sizes. Although to me a size 10/12 is “average”. Does this mean she’s saying a size 12 is plus size?

Since we can find that she has been anywhere from a size 6 to 12 to 18+, I have to weigh in on the health effects of that kind of body weight/size fluctuation.

“Weight cycling is the repeated loss and regain of body weight. When weight cycling is the result of dieting, it is often called “yo-yo” dieting. A weight cycle can range from small weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle). Weight cycling has inherent health risks.”

It would absolutely be healthier for Melissa to find a size such as a size 12 and maintain that size.

It’s healthier to be overweight and active, than skinny and sedentary.

But here’s the thing…

You know some people are naturally very thin.

Those are the people who you think have it easy and can eat whatever they want.

Did you know for someone who is very thin naturally, it is HARDER for them to gain weight than it is for someone who has weight to lose?

I’ve been a size 12 and that was fluffy for me, but I also clearly remember being picked on for my legs being too skinny- even in elementary.

And if we saw an actress that was rail thin and emaciated, wouldn’t she make the headlines for needing to go to a rehab center because of her weight loss? After all, a person with anorexia is underweight, which has serious health effects and we send them to get therapy and to the hospital.

My point is… I am NOT OKAY with the over acceptance of body image when clearly it imposes a health risk.

Not to mention other messages, which I will address. One of being “content”.

KEEP READING ……

“With women, there’s this constant weird cultural thing where we’re always supposed to be comparing ourselves with one another….”

Unfortunately, yes. Many women and young girls are comparing themselves to other women instead of striving to improve themselves for themselves. Certain times call for being selfish.

I agree. We need to love ourselves and it should be “me vs me”. How can I improve myself for me- not for someone else’s approval.

That is the one thing I do not like about “bodybuilding” and physique sports- that some people take it way to far and weigh their worth on a trophy.

That’s part of it’s territory for that sport and other subjective sports like beauty pageants & ice skating or even the debate team.

So I try to educate and explain that to people who are interested- that most certainly it’s not for everyone if you are concerned about other people “judging you”. That’s a whole nother topic for another day.

“Who wore it best? Whose butt’s better? Instead, how about if everyone wins?…”

Fine – who cares what your butt looks like in pants. People are entitled to love “fashion” and decide what they think looks good on them. After all, didn’t Melissa say women over size 12 still have a love of fashion too?

Uhhh, so doesn’t that mean no matter your size you will still make sure it fits you, looks good on you, and makes you feel good wearing it?

Oh – I guess that’s why Melissa has come out with a new Fashion Line for Women over size 12. Hooray!!

This is where I call BS.

This is where you are being fooled in this message, and by many others on this topic.

This is a public health issue. Remember- 20 MILLION VIEWs, hundreds of thousands of positive comments and kudos to this video.

You are beautiful no matter your size, but you are not always healthy.

In LIFE, everybody does not win.

When you go to a job interview and there is one position and 20 people apply- 19 people do not win.

When you run a 5K- there is only one 1st place.

You vote for 1 winner of the presidential election.

When you try out for the basketball team- there are only 5 starters and maybe only 12 players. So those other 20 people do not make the team.

So if getting the job, winning a 5K , becoming president or making the basketball team are your goal, you CANNOT be content with where you are in life.

Oh and that Emmy she is holding- there was only 1 winner! Everyone did not win.

Coddling or over building up self-esteem is biting certain generations in the @ss in getting or keeping jobs and every business owner trying to hire employees. Just ask around.

Everybody does not win by reinforcing or masking lack of discipline or telling people what they want to hear.

Being content does not make people or plants blossom into strong (mentally & physical) flowers. If a plant isn’t getting sun it’ll stretch itself to get in a position to get sun to survive. Just look at that odd shaped tree or plant in your backyard.

Are you getting it?

Melissa is trying to sell you her new clothing line.

You are constantly being sold something.

You are being misled everyday to form a new habit that makes someone else $$$.

This country was founded on freedom, but also greed.

As a fitness pro, health teacher, wellness advocate, and mom- I cannot stand back and let you see or read these messages without calling their bluff.

Would it be okay for a size 0 person with anorexia to do the same? I doubt it.

In the case of obesity- which many people who are obese happen to wear larger sizes – everybody doesn’t win there either.

I already listed the health problems associated with obesity earlier- along with:

  • limitations in recreational activities
  • difficulties in daily activities
  • typically more sick & more sick days at work
  • more likely to apply for disability or handicap access
  • Oh and earlier mortality or death. You die much younger when obese.

So when a 35 year old needs to go into heart surgery or knee replacement and they are obese, what does that mean for the people trying to care for them? (Because yes, patients are getting younger & sicker. )

  • Need extra help lifting the patient
  • May need to purchase a larger piece of equipment to accompany weight load
  • Longer time in the procedure

It puts the health care workers at risk of injury AND it costs more to care for the patient.

AND for an obese patient that means:

  • more risk of infection
  • longer recovery time
  • greater risk of complications

Health care is already expensive .

We have a health care problem, but we also have a SELF CARE PROBLEM.

Because you are being fooled into believing that it is okay to pack on some excess pounds, but who’s really winning?

Health care system making more $$$
The fast food industry – after all you are addicted to convenience $$$
Now clothing companies – $$$

Don’t be fooled!

Obesity is NOT a winning disease.

Get Fit. Eat Clean. That is how you can LOVE yourself and everybody wins!

You do, your family, your co-workers, and society all wins.

Parents- if your children are already struggling with a weight issue now, you need to take action. It will only get harder as they get older. Do not use the “they are young and can eat anything” mentality. It will cost them and they are at even greater risk. The sad fact- today’s youth have a SHORTER life expectancy due to higher youth obesity rate.

This is not the new “Normal” or “Realistic”.

Put yourself first. Don’t be fooled.

And yes, I “sell” health & fitness and the feeling of getting your life back.

You are always being sold.

Be an informed consumer.

Beauty comes in all shapes and sizes. Love your shape, love your size, but please love your health!

Committed to your success,
Coach Summer

PS – I am so passionate about helping others take control of their health, that’s why I’ll be awarding yet another community member with a free membership to my program.

PPS – If you haven’t already, I have a page where I share more on health, fitness, nutrition, motivation, and life. CLICK HERE to follow my page & see more.


Fitness For Real People

Fitness For Real People

Many of the articles you read or videos you watch are not geared toward fitness for real people. They’re made for beautiful people who are already slim and fit and can easily discourage the average person who hopes to someday transform their body. Rather than trying to follow the movements of someone so much further advanced in the world of fitness, it’s better to work with a personal trainer to help you get to that stage, first.

Just because you aren’t fit today doesn’t mean you should give up.

Everyone can reach the lofty goal of the perfect body, but some people, most people, need to work up toward that goal. Attempting a workout that’s far too difficult can do one of two things. The first is discourage you, which is often why most people quit. The second is to cause injury. Sometimes people push so hard to achieve the workout, they don’t use the right form for each movement and that can either minimize the benefits or cause injury.

Achieving the best you changes as you become fitter.

Trainers design a program that’s made for your present fitness level. That level changes every time you workout. Within a few weeks, your fitness level will have improved dramatically and that’s when trainers adjust for that improvement, making the program even more difficult, but still within your range. Getting fit, thin and muscular comes in stages and trainers adjust the workout at each level to take you to the next one.

You don’t have to spend hours in the gym to achieve fitness.

Unless you’re a model or body builder, you probably won’t be spending several hours each day in the gym. The majority of my clients don’t. What they do is spend an hour every other day to help them reach their goal. Some people often do cardiovascular workouts, such as swimming, walking or bike riding, between gym visits.

For the average person, working out isn’t just about looking their best. It’s also about feeling their best and building a higher energy level.

You’ll start to look years younger when you workout regularly. Not only will your body reflect your dedication to exercise, your skin will actually look years younger because of the increased circulation.

Working out on a regular basis can help prevent a medicine cabinet filled with drugs. If you’re already taking medication for conditions such as high blood pressure, diabetes and osteoporosis, it can help you lower your dosage or even eliminate it with the blessing of your doctor.

You’ll be amazed at the boost of energy you feel when you workout regularly. Some people don’t worry about losing weight or getting a better body, but workout just to achieve that energy boost.


Be Accountable With Your Workout

Be Accountable With Your Workout

In order to see how much progress you’ve made, you have to be accountable with your workout. Accountability comes from tracking the progress you’ve made and that can be done in a variety of ways. You can track the number of repetitions you do or track the weight and inches you’ve lost. Notating each time you workout allows you to see how often you’re working. In some cases, people start a workout program and little by little skip a workout here and there. Soon, they’re missing an entire week and before you know it, working out is just a memory of another failed attempt at fitness.

Join a group or work with a personal trainer….or both.

You may be able to fool yourself or forgive yourself easily, but when you work with others, it’s not nearly that easy. Nobody likes to be judged in front of others, which is one reason working out with a group or a personal trainer can be the best road to success. Not only are you tracking your progress and insuring you’ll be exercising every day you promised, but the rest of the group will be able to tell how well you’re doing and whether you’ve fulfilled that promise. Some people find that working with a personal trainer in a group setting helps them stay focused.

A personal trainer will let you know when you need to go to the next level of difficulty.

That’s one of the hardest parts of working out, knowing when to increase the level of difficulty of your workout. That’s one of the main reasons people love working with a personal trainer. Not only does the trainer help them track and stay on course, he or she also makes the workout harder as the person becomes fitter. You’ll see faster results when you do that.

Even tracking won’t help you stay motivated if you’re bored.

Another reason to work with a group and a personal trainer is the variety of workouts the trainer has to offer. You’ll never be bored when you workout with a personal trainer and working with a group also adds enjoyment. You’ll learn many different exercises and how to do them the right way. That’s extremely important since doing an exercise improperly may not give you the results you want and can even cause injury.

Trainers can help you design a program that will get you to the goal you want. Sometimes just knowing how to start is extremely important.

Winners keep score. Tracking progress is something people who succeed do when they exercise. Whether you’re trying to lose weight, build energy and stamina or simply lose inches, keeping a record can help you see how successful you are.

One method of tracking is to take before and after pictures. If you focus on your goals and workout for eight weeks, never wavering, you’ll see an amazing difference in just that short of time.

You’ll be amazed at how your energy level soars when you workout regularly. You’ll have more energy at the end of the day to be even more active and achieve your goals faster.


Workout Moms

Workout Moms

Workout Moms

If you’re one of the workout moms, or considering it, you may feel you’re taking time away from your family by doing something for yourself. In actuality, you’re probably doing them a huge favor, for a number of reasons. The primary reason of course is becoming the healthiest possible you and having more years to spend with your family. However, there are many other reasons mom’s should workout that prove beneficial to their spouses and children.

When you workout, you have more energy.

Working out regularly builds your energy level, so you won’t be a couch potato at the end of the day. Instead of watching your children play, you’ll be able to join them. Taking long walks in the afternoon with the kids, hiking, swimming or even shooting hoops create some great memories. Best of all, when you’re active, your children follow in your footsteps and lead a more active lifestyle.

You’ll be happier and less cranky.

Working out burns off the hormones created by stress that can cause that sinking feeling in the pit of your stomach. The body then replaces those hormones with ones that make you feel fantastic. You’ll be the mom every kid on the block likes to be with because you’re not the “mean or cranky” one. It makes every day problems seem easier to handle and less of a calamity.

You’ll have more time because you’ll finish tasks faster.

If you’re like most of my clients, sometimes at the end of the day there doesn’t seem to be enough energy left in your body to click the remote, let alone do dishes, laundry or other household tasks. You have to get them done, but it seems to take for ever because you’re just plain exhausted. When you workout on a regular basis, not only will you have extra energy, you’ll move faster through daily tasks. You may even have more time for yourself and never will be taking it away from your spouse or children.

You’ll look great when you workout regularly. Every child wants their friends to think their parents look good and working out on a regular basis can do that.

You’ll be boosting your sexual drive. While that won’t be a benefit for the kids, dad will love it.

You’ll feel confident and have more authority when you talk. Even though you won’t be cranky, you’ll build confidence and it will come through loud and clear in your voice. When you say STOP, the kids will know you mean it.

You’ll be healthier and enjoy an active lifestyle longer. That’s pretty inspiring to your children and they’ll want to follow in your foot steps when they become adults.


Best Stretches For Runners

Best Stretches For Runners

If you’re a runner, you probably already know that you need to keep your muscles flexible and increase their range of motion or you’ll suffer from injuries. Finding the best stretches for runners can help you prepare your muscles for exercising and also reduce the tightness after you run, since exercising causes the muscles to constrict. Stretching before running also increases the blood flow to the muscle tissue and gets them prepared for the run. Here are a few stretches you’ll find helpful.

Stretch the quadriceps.

It might seem simple, but it’s very effective. You can stretch your quadriceps, the muscle in the front part of the leg, with a simple easy action. Pull your leg behind you bending at the knee by using the hand on the same side. Pull up with the knee pointing down. If you have good balance, you may not need it, but it can be helpful to hold onto something to prevent falling.

Your hamstrings should receive attention too.

Making sure your hamstrings are up for the challenge is also important. These are the muscles on the back of the leg and help bend the knee and help you straighten your upper part of the leg at the hip. A great hamstring stretch requires you to sit with one leg, in this case we’ll use the left leg first, extended and the other leg, right leg, bent with the foot touching the inner thigh of the left leg. Lean forward, without rounding your back and reach for your toes. It’s a lot harder than it sounds. Don’t over stretch to the point of injury. You don’t have to pull your toes toward you, just limber up the area. Do it on the other leg.

Loosen your calf muscles.

This stretch is so easy to do, but extremely effective. Stand by a wall with it close enough to touch if you stretch. Put one foot, we’ll use the left again, in front of the other. The right leg remains straight while you put your hands on the wall and bend the knee of the left leg. You’ll feel the stretching of the muscles in the right leg. Reverse legs.

Loosen the muscles down the outside of the thighs with a stretch. Stand near a wall for balance, cross the left leg in front of the right with them crossed at the ankles and lift the left arm over your head. Balance with your right arm as you stretch to the right.

Stretch your back by standing with hands behind it, shoulders up and posture good. Push the pelvis under and back. Hold and release.

Don’t forget your glutes. Lay on the ground with legs lifted. Pull on toward your chest, bending at the knee and then do the other after extending the first.

Push ups on a soft surface can help release tight back muscles.