I just read in the Lincoln Journal Star (Lincoln, NE) that 51% of people fail to keep their New Year's resolution of increasing their exercise and 58% fail to eat healthier! It doen't have to be true for you in 2008! Here are three simple steps to stick with your New Years (health & fitness) resolution.
1. Write it down and commit to it. This is more than jotting it down on a sticky note, this means getting it into your calendar. On a weekly basis schedule your workouts to fit into your busy schedule. It may be different every week - when it's written down and scheduled it will more than likely happen.
2. Eat more and less. You've heard it before and I will mention it again, eat more frequently throughout your day (every 3 hours) and eat less at each sitting. Try to get a protein and a complex carbohydrate at each meal.
3. Find accountability. This may be a personal trainer, weight watchers, a friend, or a family member. Whatever way you choose to be held accountable do it and stick with it. Accountability is the single most important factor for sticking with your New Years resolution.
Hope this helps. Have a happy and healthy New Years! Please click on the links to the right if you need help getting on a fitness routine, we would love to help.
Sunday, December 30, 2007
Wednesday, December 19, 2007
The Holiday Season...do the opposite!
I know that sounds crazy, but let me explain. Rather than being OK with the typical choices we make this holiday season. Live on the edge and do the opposite of the norm.
Here are some examples:
1. Drop a $10 bill in the Salvation Army bucket rather than the spare change in your pocket.
2. When shopping, choose the parking spot as far from the store as possible.
3. Make a New Year’s resolution you can stick to and plan for success in ’08!
4. Turn off the TV and get on the floor to play with your kids or grandkids.
5. Eat only when you’re hungry and stop eating when you’re satisfied.
These are just a few of my thoughts. I’m sure you can come up with better ideas for your life. Take a moment and think about how doing the opposite of what we usually do this holiday season will make it even more enjoyable.
Here are some examples:
1. Drop a $10 bill in the Salvation Army bucket rather than the spare change in your pocket.
2. When shopping, choose the parking spot as far from the store as possible.
3. Make a New Year’s resolution you can stick to and plan for success in ’08!
4. Turn off the TV and get on the floor to play with your kids or grandkids.
5. Eat only when you’re hungry and stop eating when you’re satisfied.
These are just a few of my thoughts. I’m sure you can come up with better ideas for your life. Take a moment and think about how doing the opposite of what we usually do this holiday season will make it even more enjoyable.
Wednesday, December 12, 2007
30 Minute Home Workout
During the holiday's finding time for a workout is difficult. I find myself missing workouts if I don't have it scheduled. First of all, schedule 3 - 30 minute workouts in your daytimer. They will be done at your home...you don't have to leave the comfort of your own house! Second, follow the workout below and get in great shape (you will need 2 sets of dumbbells and an exercise ball). Complete each exercise 2 times with 20 repetitions.
1. Plie' squat with a lateral raise
2. Step back lunge with a curl
3. Standing shoulder press
4. Bent over rows
5. Ball bench press
* Jumping Jacks - 1 minute
6. Ball crunches
7 . Reverse crunches with ball
8. Squat to press
9. Plank (30 seconds)
10. Triceps kickbacks
* Mountain Climbers - 1 minute
This is a great workout that will help you burn calories and gain lean muscle. We can all find 30 minutes 3 times a week (1.5 hours!) without leaving your own home. Stay positive this holiday season, this workout will help you stay physically and mentally fit during the holidays.
If you would like a home workout with a video demonstration and a personal trainer taking you through the entire workout, go to http://www.personalpodtraining.com/ , every month we provide a new home workout (30-40 minutes).
I would love to help you!
1. Plie' squat with a lateral raise
2. Step back lunge with a curl
3. Standing shoulder press
4. Bent over rows
5. Ball bench press
* Jumping Jacks - 1 minute
6. Ball crunches
7 . Reverse crunches with ball
8. Squat to press
9. Plank (30 seconds)
10. Triceps kickbacks
* Mountain Climbers - 1 minute
This is a great workout that will help you burn calories and gain lean muscle. We can all find 30 minutes 3 times a week (1.5 hours!) without leaving your own home. Stay positive this holiday season, this workout will help you stay physically and mentally fit during the holidays.
If you would like a home workout with a video demonstration and a personal trainer taking you through the entire workout, go to http://www.personalpodtraining.com/ , every month we provide a new home workout (30-40 minutes).
I would love to help you!
Saturday, December 8, 2007
Enjoy the Outdoors
The outdoors are a gift from God that we too often ignore or take for granted. When was the last time you marveled at a sunset, enjoyed an evening breeze, or were thankful for the rain?
It is a challenge to slow down and enjoy the scenery. We live in a beautiful country that is a true artistic masterpiece! Not only is the outdoors beautiful, but it's also peaceful and good for our mental health.
Recently, I read about some British researchers who found that people who exercised outdoors reduced their depression by 71 percent, while indoor exercisers' depression decreased by 45 percent after their workouts.
This study makes two profound statements: #1 - Exercise reduces depression and #2 -Exercising outdoors reduces depression even more.
Since I know exercise, and we all know how to get outdoors (even if it's cold), here are some tips for improved physical condition and the added benefit of a mental boost:
1. Go for either a walk or jog (simple, I know).
2. Go to a local park or the backyard and do 3 sets of 15 push-ups, sit-ups, and squats.
3. Take the kids sledding and climb the hill with them!
4. Talk a friend into meeting you 2 or 3 times each week for a fast pace walk -- no matter what the weather is like.
5. Eat your lunch while at your desk and during your lunch break go for a brisk walk outside.
I am sure you can come up with 5 others that fit your lifestyle better. Post your idea below! I have an outdoor workout at http://www.personalpodtraining.com/ that requires no equipment. You get a new workout every month. I would love to help you!
Maybe I'll see you outside.
It is a challenge to slow down and enjoy the scenery. We live in a beautiful country that is a true artistic masterpiece! Not only is the outdoors beautiful, but it's also peaceful and good for our mental health.
Recently, I read about some British researchers who found that people who exercised outdoors reduced their depression by 71 percent, while indoor exercisers' depression decreased by 45 percent after their workouts.
This study makes two profound statements: #1 - Exercise reduces depression and #2 -Exercising outdoors reduces depression even more.
Since I know exercise, and we all know how to get outdoors (even if it's cold), here are some tips for improved physical condition and the added benefit of a mental boost:
1. Go for either a walk or jog (simple, I know).
2. Go to a local park or the backyard and do 3 sets of 15 push-ups, sit-ups, and squats.
3. Take the kids sledding and climb the hill with them!
4. Talk a friend into meeting you 2 or 3 times each week for a fast pace walk -- no matter what the weather is like.
5. Eat your lunch while at your desk and during your lunch break go for a brisk walk outside.
I am sure you can come up with 5 others that fit your lifestyle better. Post your idea below! I have an outdoor workout at http://www.personalpodtraining.com/ that requires no equipment. You get a new workout every month. I would love to help you!
Maybe I'll see you outside.
Wednesday, December 5, 2007
Don't overthink your diet
Why do we do it? Why do we allow our diet to get the best of us? I can't answer this for you, but let me throw out my thought. Abundance. America has been blessed tremendously with an abundant supply of...you name it! When we want something the next question is "How long will it take to get it?"
This abundant mentality has carried over to our diets. We are only minutes (sometimes seconds) away from our next "fix" whether it is a latte or a burrito.
I'm not suggesting that our abundance is a bad thing (some would disagree). What I am suggesting is that this is why "diets" have become so complex and difficult. No carbs, No fat, Low fat, No trans fats, No red meat, No sugar, Go organic...and the list goes on.
I am here to tell you that it is not this difficult, but it does take discipline. I have always taught moderation to my clients. I like simple changes that are possible with our lifestyles and possible to maintain for a lifetime. So I was pleased to read (on MSNBC.com) about a study that supported my advice. Here's a portion of what they found after only 3 weeks:
1. Skipping all soda (even diet) resulted in an avg. of 4 pounds of weight loss (high of 8 lbs).
2. Those who ate breakfast (even if not hungry) lost an avg. of 5 pounds.
3. Getting rid of all 'trigger' foods equated to an avg. of 6 pounds of weight loss (high of 10 lbs).
4. Preparing meals rather than going to a restaurant (for lunches only) accomplished the highest avg. loss of 6 pounds (high of 11lbs!)
Simple changes that require some planning and less impulsive eating will result in dramatic changes. Imagine what would happen by adding an exercise program three times a week!
I'll throw in a shameless plug (because I have belief in what I do). If you need one on one fitness help click http://www.ftleawood.com/ for more info, if you would prefer a group setting click http://www.kcbootcamp.net/ for locations, or if you would like a personal trainer for you iPod or computer go to http://www.personalpodtraining.com/ for only $24.99 per month!
Believe that you CAN get in the best shape of your life!
This abundant mentality has carried over to our diets. We are only minutes (sometimes seconds) away from our next "fix" whether it is a latte or a burrito.
I'm not suggesting that our abundance is a bad thing (some would disagree). What I am suggesting is that this is why "diets" have become so complex and difficult. No carbs, No fat, Low fat, No trans fats, No red meat, No sugar, Go organic...and the list goes on.
I am here to tell you that it is not this difficult, but it does take discipline. I have always taught moderation to my clients. I like simple changes that are possible with our lifestyles and possible to maintain for a lifetime. So I was pleased to read (on MSNBC.com) about a study that supported my advice. Here's a portion of what they found after only 3 weeks:
1. Skipping all soda (even diet) resulted in an avg. of 4 pounds of weight loss (high of 8 lbs).
2. Those who ate breakfast (even if not hungry) lost an avg. of 5 pounds.
3. Getting rid of all 'trigger' foods equated to an avg. of 6 pounds of weight loss (high of 10 lbs).
4. Preparing meals rather than going to a restaurant (for lunches only) accomplished the highest avg. loss of 6 pounds (high of 11lbs!)
Simple changes that require some planning and less impulsive eating will result in dramatic changes. Imagine what would happen by adding an exercise program three times a week!
I'll throw in a shameless plug (because I have belief in what I do). If you need one on one fitness help click http://www.ftleawood.com/ for more info, if you would prefer a group setting click http://www.kcbootcamp.net/ for locations, or if you would like a personal trainer for you iPod or computer go to http://www.personalpodtraining.com/ for only $24.99 per month!
Believe that you CAN get in the best shape of your life!
Thursday, November 29, 2007
5 Easy Steps To a Heathier Life
Getting on the path to a healthier life is not as hard as we make it out to be. So many people feel as though they have to revamp their entire life to get in shape.
This couldn't be further from the truth.
The truth is (drum roll please) take baby steps. It's that simple! Why do we insist on making huge lifestyle changes when all it takes is small steps each day. I am a believer in moderation - avoiding excess and being sure to enjoy a variety of foods/activities.
Here are 5 easy steps to a healthier life:
1. Practice the "push away." This is not a weightlifting movement but rather the action we need to take when we have had enough food. "Push Away" from the table when you are done eating. We would all hate to know how many extra calories we consumed because we indulged.
2. Turn off the tube...or plasma...or computer. Typically the TV or computer is the culprit to snacking or just plain laziness. Start limiting your TV and replace that time with a walk, 30 minutes of exercise (see our home workout at http://www.personalpodtraining.com/) or pick up a book and stimulate your mind.
3. Play hide and seek. How many times have you taken your kids or grandkids to the park and enjoyed the park bench rather than the park activity? Next time you want to sit (or not go to the park at all), get up and play tag or hide n' seek! This is my wife Amy's specialty, when they come home from the park that is all our kids can talk about "mommy played tag with us!" She burned calories and made a memory - go for it!
4. Use your palm for non-work stuff. Most of us schedule our day down to the minute but rarely find time to exercise. This next week (and every week thereafter) take out your daytimer and schedule three 30-minute bouts of exercise. Treat that appointment like it's worth money, because it is - exercise adds days to your life and keeps you out of the doctor's office. Find workouts that requires no equipment at http://www.personalpodtraining.com/. The outdoor workout can be done in a hotel room, living room, or backyard!
5. Find the fire exit. When you are going up or down 1-4 floors find the stairs and use them. This will get your heart pumping and your legs working! This simple activity will increase your alertness and also burn calories. If you are going up more than 4 floors get off of the elevator early and climb the remaining flights.
There you have it, 5 easy steps to a healthier life. They are all simple but require planning and discipline. I have found that undisciplined lives lead to weight gain and unhealthy lifestyles, but that is for a different blog. For now turn off the computer and head out for some activity! See you in a few days.
This couldn't be further from the truth.
The truth is (drum roll please) take baby steps. It's that simple! Why do we insist on making huge lifestyle changes when all it takes is small steps each day. I am a believer in moderation - avoiding excess and being sure to enjoy a variety of foods/activities.
Here are 5 easy steps to a healthier life:
1. Practice the "push away." This is not a weightlifting movement but rather the action we need to take when we have had enough food. "Push Away" from the table when you are done eating. We would all hate to know how many extra calories we consumed because we indulged.
2. Turn off the tube...or plasma...or computer. Typically the TV or computer is the culprit to snacking or just plain laziness. Start limiting your TV and replace that time with a walk, 30 minutes of exercise (see our home workout at http://www.personalpodtraining.com/) or pick up a book and stimulate your mind.
3. Play hide and seek. How many times have you taken your kids or grandkids to the park and enjoyed the park bench rather than the park activity? Next time you want to sit (or not go to the park at all), get up and play tag or hide n' seek! This is my wife Amy's specialty, when they come home from the park that is all our kids can talk about "mommy played tag with us!" She burned calories and made a memory - go for it!
4. Use your palm for non-work stuff. Most of us schedule our day down to the minute but rarely find time to exercise. This next week (and every week thereafter) take out your daytimer and schedule three 30-minute bouts of exercise. Treat that appointment like it's worth money, because it is - exercise adds days to your life and keeps you out of the doctor's office. Find workouts that requires no equipment at http://www.personalpodtraining.com/. The outdoor workout can be done in a hotel room, living room, or backyard!
5. Find the fire exit. When you are going up or down 1-4 floors find the stairs and use them. This will get your heart pumping and your legs working! This simple activity will increase your alertness and also burn calories. If you are going up more than 4 floors get off of the elevator early and climb the remaining flights.
There you have it, 5 easy steps to a healthier life. They are all simple but require planning and discipline. I have found that undisciplined lives lead to weight gain and unhealthy lifestyles, but that is for a different blog. For now turn off the computer and head out for some activity! See you in a few days.
Wednesday, November 28, 2007
3 Exercises for Every Workout
I was on the road yesterday driving to a business appointment and I was thinking about fitness and exercise (I know that is weird but it's what I do). Anyway, I was thinking about which exercises are the most important and should be incorporated into every workout.
I went in a few different directions but came up with these three. I am not suggesting that you only incorporate these movements; my point is that every resistance training program must include these exercises or a variation of them.
Here they are with a brief explanation:
1. Lunge - This exercise utilizes all of the major muscles in your legs and mimics a functional movement - walking. It is relatively easy to perform and can be adapted to match your fitness level. I will sometimes use only my bodyweight for resistance or I will grab dumbbells to increase the difficulty. There are easily 12-15 different variations of the lunge, so pick one and incorporate it into your routine.
2. Push-up - Body weight exercises are a great way to measure your muscle strength and endurance and a push up is an awesome place to start. This movement utilizes the deltoid (shoulder), chest, and triceps. It will also indirectly fire the core muscles for stabilization purposes. One can use variations of the push up to increase or decrease the difficulty. For instance place your hands on a bench or chair to elevate your upper body to make it easier. Or put your feet up on the bench or chair to increase the difficulty. Find the way that is best for you and get started with the push-up!
3. Rowing motion - This can be done from a seated or bent over position. Rowing is the best way to develop the postural muscles. It strengthens your entire upper back and rear deltiods (shoulder) as it pulls the shoulders back into a good posture. A bent over row can be done with dumbbells or a bar while a seated row needs to be done with a machine.
I hope this helps you improve your exercise program. I am just finishing up the December workouts for PersonalPODTraining, they are looking great! All of our programs include these 3 movements and their variations.
Check out a short video sample at http://www.personalpodtraining.com/ , if you need help programming and would like a trainer to take you through each workout PersonalPODTraining may be right for you. Check out the FAQ page http://www.personalpodtraining.com/faqs.asp if you have questions.
Please add comments and pass on to anyone interested.
I went in a few different directions but came up with these three. I am not suggesting that you only incorporate these movements; my point is that every resistance training program must include these exercises or a variation of them.
Here they are with a brief explanation:
1. Lunge - This exercise utilizes all of the major muscles in your legs and mimics a functional movement - walking. It is relatively easy to perform and can be adapted to match your fitness level. I will sometimes use only my bodyweight for resistance or I will grab dumbbells to increase the difficulty. There are easily 12-15 different variations of the lunge, so pick one and incorporate it into your routine.
2. Push-up - Body weight exercises are a great way to measure your muscle strength and endurance and a push up is an awesome place to start. This movement utilizes the deltoid (shoulder), chest, and triceps. It will also indirectly fire the core muscles for stabilization purposes. One can use variations of the push up to increase or decrease the difficulty. For instance place your hands on a bench or chair to elevate your upper body to make it easier. Or put your feet up on the bench or chair to increase the difficulty. Find the way that is best for you and get started with the push-up!
3. Rowing motion - This can be done from a seated or bent over position. Rowing is the best way to develop the postural muscles. It strengthens your entire upper back and rear deltiods (shoulder) as it pulls the shoulders back into a good posture. A bent over row can be done with dumbbells or a bar while a seated row needs to be done with a machine.
I hope this helps you improve your exercise program. I am just finishing up the December workouts for PersonalPODTraining, they are looking great! All of our programs include these 3 movements and their variations.
Check out a short video sample at http://www.personalpodtraining.com/ , if you need help programming and would like a trainer to take you through each workout PersonalPODTraining may be right for you. Check out the FAQ page http://www.personalpodtraining.com/faqs.asp if you have questions.
Please add comments and pass on to anyone interested.
Tuesday, November 20, 2007
3 Tips to Avoid Holiday Weight Gain
As a fitness professional I hear it every year. "I can't believe I gained another 10 lbs. over the holidays!" With parties and food around every corner it's easy to fall into this trap.
I want to help you navigate through the "all you can eat holiday buffet." Here are a few simple holiday nutritional tips that I give my clients:
1. Don't skip meals leading up to your party or family get together. Many people think they can "save" calories by not eating prior to the big meal. Do this and your metabolism will come to a screeching halt! Instead eat small meals during the day prior to the party, not only will this keep your metabolism humming, it will also keep you from overeating at the get together.
2. Avoid too much alcohol. I know this is very difficult but it is very important. Be sure to slow down when you are consuming alcohol don't be an a hurry, think moderation. The other tip is to have a glass of water between drinks. It is amazing how many extra calories are consumed at the bar over the holidays!
3. Go for protein and fiber when your loading up your plate. Look for an extra helping of lean meats or vegetables and avoid high starch and sugar foods.
Hope this helps and remember you can enjoy the parties without overeating and gaining weight.
The other missing link over the holidays is not enough calorie burn! We are all busy and find it difficult to fit in our workouts. PersonalPODTraining.com is one way many have chosen to help them with their health and fitness. Download workouts to your ipod or video ipod and take them to the gym, your home, or to the local park.
Every workout has a personal trainer and video instruction for every exercise and movement. Go to www.personalpodtraining.com to view a free sample workout.
Be sure to check back every Monday for another health and fitness tip.
I want to help you navigate through the "all you can eat holiday buffet." Here are a few simple holiday nutritional tips that I give my clients:
1. Don't skip meals leading up to your party or family get together. Many people think they can "save" calories by not eating prior to the big meal. Do this and your metabolism will come to a screeching halt! Instead eat small meals during the day prior to the party, not only will this keep your metabolism humming, it will also keep you from overeating at the get together.
2. Avoid too much alcohol. I know this is very difficult but it is very important. Be sure to slow down when you are consuming alcohol don't be an a hurry, think moderation. The other tip is to have a glass of water between drinks. It is amazing how many extra calories are consumed at the bar over the holidays!
3. Go for protein and fiber when your loading up your plate. Look for an extra helping of lean meats or vegetables and avoid high starch and sugar foods.
Hope this helps and remember you can enjoy the parties without overeating and gaining weight.
The other missing link over the holidays is not enough calorie burn! We are all busy and find it difficult to fit in our workouts. PersonalPODTraining.com is one way many have chosen to help them with their health and fitness. Download workouts to your ipod or video ipod and take them to the gym, your home, or to the local park.
Every workout has a personal trainer and video instruction for every exercise and movement. Go to www.personalpodtraining.com to view a free sample workout.
Be sure to check back every Monday for another health and fitness tip.
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