Have fun and RELAX!!

So I have just returned from the BIG APPLE! I spent a weekend at the ECA World Fitness Conference in NYC, where I worked out along side nationally recogized fitness instructors and the industry's leading fitness specialists. You can only imagine how motivating and empowering this was for me! Not only did I learn alot MORE about the most up to date exercise tools and tricks, but I learned we ( including me) need to have more fun and RELAX!


Fitness, nutrition, and health has become such a serious topic  that we have slowly come to treat it that way....way toseriously.  I have always concidered working out and being healthy fun ,and now I want you to do the same. Try  not to see the gym as a place you HAVE to go but rather a fun oasis you choose to go. A place to let lose, dance around, run, jump rope, zen out. However you choose to look at it, don't treat it like a chore any longer.  I suggest  the following to avoid the feeling of fitness becoming a chore:


Find a workout Buddy -  Invite a friend to your fav class or set up a time on Saturday to meet at the gym when you won't be rushed.


Join a training group - Sign up for a class or running group. If it is a small group you will quickly make new friends and feel more accountable.


Join an online community - try a web based workout/nutrition program that includes social networking so you have people to write to and recieve messages from dailly to keep you on track.


Try something completely out of the box - Forget the gym! Sign up for dance lessons ( ballroom, hip hop, tap... Yes, they do have adult classes!) Check out rock wall climbing or maybe swim lessons. Find someone to actually teach you so you are accountable and will learn something new.

BE CREATIVE, HAVE FUN, AND RELAX!!

Fitness and Exercise Websites

With millions of websites offering the latest and greatest fitness, health and nutrition information its hard to know what is really legitimate advice. While searching the web can be an enjoyable pastime,when you want the right answers you may not always have the patience to read each and every blog or website out there. Here are a few sites that are easy to navigate, have great information and best of all…are FREE!!

www.sparkpeople.com

This is a free online fitness and nutrition tracking site. It offers a very easy to follow nutrition tracker and activity tracker . It is a very interactive program and connects you to a huge online community of people trying to achieve the same goals as you!

Once you input your information it designs a basic workout plan and a suggested caloric intake so you can track and stay on target. With recipes and cooking demos, exercise demos and workouts you will have a comprehensive program to lead you in the right direction.

Instead of trying to be motivated by a scale on sparkpeople you can earn spark point s to help motivate you towards your goal.

What it offers:

·         Create your own profile

·         Track daily nutrition and calories- earn points with each log in

·         Track Exercise – Workout recommendations that include cardio and strength suggestions

·         Large online support system- connects you to teams of people with same interests and goals

www.acefitness.org

This is a website for fitness professionals with information that is accessible to everyone. Because of its professional nature you are insured to receive the correct information on fitness and nutrition.

What it offers:

·         Exercise Library – animated videos that are categorized by body part

·         Workouts- animated videos that lead you through workouts designed for all levels and body parts

·         Nutrition /Fitness/health calculators –BMI calculators, body fat calculator, heart rate zone calculator, Daily caloric needs calculator

www.freeworkoutsguide.com

This is a website with a collaboration of exercise and  workout suggestions. You will find workouts categorized by cardio, fatloss, body parts, and tips

What it offers-

·         Animated pictures with each exercise

·         You Tube videos pertaining to selected workouts

·         Printable versions

www.coolrunnings.com

This website is for those interested in starting up a running program or have a goal to run a race. It offers you beginners to advanced running regimens to follow whether its your first time hitting the road or you are ready to take it to the next level.

What it offers:

·         C25k – Couch to 5k program

·         Injury prevention advice

·         Free running log

·         Marathon advice and race schedule

·         Online virtual trainer to see you through your training

Aladdins Eatery

Aladdins Eatery

Aladdin's is by far my favorite casual dining experience for quality and price! They offer an eclectic menu of Mediterranean food that has yet to disappoint me! Aladdin's uses the freshest and healthiest ingredients so their salads, soups, and dishes are always stellar!! I often order it to go or for a quick last minute meal. Try the lentil soup or chicken chili with the Aladdin's salad. If you want to try a little bit of everything try the Flavor savor combo!!


ENJOY!!!

The Best Cookbook Ever!!

Product Description

Tosca Reno is not only a health and fitness expert, but also a fabulous cook. Who better to write a stunning cookbook that everyone will love? Get: * 150 beautiful food photographs * Delectable low-fat beef, pork, chicken and fish dinners * Protein-rich meat-free recipes * Gluten-free meals * Tips on eating clean in difficult situations * Timesaving one-dish meals for busy moms * Great recipes on the go * How to prepare an elegant clean-eating event.

My favorite reciepes!

Pg 106 Quinoa Pilaf - So easy to cook and can be eaten with anything!

Pg 17 Power Protein Pancakes- Make extra and freeze so you can reheat and eat on the go!!

Buy it used on Amazon and save!! Even better, rent it at the library for FREE!

AT HOME Workouts

So many of you ask me on a regular basis; " What can I do at home? I have a stability ball, a band, and a few light weights." Here is my answer... The options are ENDLESS!!!

When it comes to weight loss, it comes down to moving your body to burn calories! Now, there are so many ways to move your body. These include cardiovascular exercise like walking, jogging, elliptical, biking, rowing, running up your stairs or even running in place. It also includes strengthening exercises such as exercises performed with a ball, bands, or weights (your own body weight, dumbbells, hand weights, medicine balls, kettlebells, body bars). The secret is how can you combine cardiovascular and strength exercises to come up with an efficient and effective At- Home workout.

Break it DOWN!

Warm up- Get your heart rate up and get some sweat going!

• Try 7min on the treadmill at an incline of 3-6 or
•  1 min of jumping jacks and 2x up the stairs/Repeat for 5 min

Strengthen body parts - Make a circuit of 3-5 exercises - Perform each exercise for 30sec to 1min with a 15-30sec break between exercises. Break down body into Upper body, Lower body, core/abs & lower back. Pick exercises for each part.


For Example:

• Upper Body - Push ups or shoulder press with band or dumbbells
• Lower Body - Squats or lunges
• Core- Plank hold or crunches on ball or floor

Keep Heart rate up - In between strength exercises mix in cardiovascular exercises for 3min


For Example:

• Treadmill incline walk or jog
• Run your stairs
• Quick step ups onto a stair or short stool or step

Repeat your Strength exercises and 3min cardio 3-4 times = 25min FULL BODY BURN!!


Get MOVING! There is no excuse not to!!!


Check out www.acefitness.org- workouts/exercise library at the bottom of my blog for ideas and correct ways to perform exercises.

Kettlebell Kraze

Today on NBC 4i I had the opportunity to share with Mindy Dryer the complexity and yet simplicity behind what has become a more and more popular fitness tool, the kettlebell. If you have trained with me then you have experienced the love hate relationship we share with this lovely piece of cast iron! Over the years, I have learned what it means to do  forever dreaded cardio and what I have discovered from my own trial and errors is that is does not mean hours on the elliptical or treadmill!! With a kettlebell you can train your body functionally and effeciently on many levels. Once taught the proper techniques of the basic swings, lifts, and presses you can create a full body, heart thumping, core strengthening workout. 


An example kettlebell workout that I enjoy..yes, ENJOY..at least once its over!!!


2X
Kettlebell farmers carry- this is to warm up the stabilizing muscles in the shoulder girdle and core
Kettlebell front squats 10reps - this warms up the lower body and core
Body weight push ups 20reps- just because it hits everything


3X- Perform 20 seconds of each exercise 10-15 second break
Kettlebell swings
Ketllebell clean and press
Tricep dips
Kettlebell single hand swings
Kettlebell snatch L& R
Wide grip pull ups


This is a 20-30 min cardio and weight training session....My workout for the whole day!!


ALWAYS make sure you understand and practice the basics. Learn the proper technique from a certified kettlebell or fitness specialist before trying a workout like this on your own!!

Strong Muscles are Better!

Strong Muscles are Better…

Strong muscles are better but sometimes are mistaken for making you bigger.  When it comes to shedding pounds, weight training and building muscle mass becomes a very big aid in fat loss. Today I want to de-myth concerns of getting “bulky” or too “big” from traditional weight training and help you understand the benefits.

Q: What are some benefits of lifting weights

• Strong muscles help you lose weight. Not only are you burning lots of calories from lifting weights, but muscle tissue burns as much as 15 times more calories per day than does fat tissue -- even when at rest!
•  Strong muscles are healthy for your heart. By extension, strong muscles are good for your blood pressure
• Strong muscles protect your joints and your back. More muscle power means you put less strain on joints and connective tissue when lifting or exerting. And that's important both for treating and preventing arthritis.

  

Q: How do you build stronger muscles?

Those pretty pink weights at the gym won’t do the trick. Trust me when I say its time to pick up the real weights and work your way up to lifting the big dogs! You know those scary looking, big ole pieces of iron. Those dumbbells, that for so long been designated to only the bodybuilders of the gym; well those are really what we all need to be using!

Now there are steps to take before you just start throwing around 50lb dumbbells. You have to build your strength slowly by starting small and continuing to progress in pounds lifted.  Working with a certified personal trainer to help you determine your starting weight would be a great way to know you will make progress and avoid injury. If working with a trainer is not fesable for you then start with basic exercises and light weight and make progressions depending on how you feel after each workout.

Q: What should we feel during a weight training workout?

The biggest question of all! I have been surprised over and over again by how few people know what a muscle burn should feel like! There is a huge difference between muscle aches and muscle fatigue or “burn”. During a weight training session there are reps  and sets preformed by various exercises. At the end of each set of 10-15 reps, the last 3-5 reps should be challenging and you should start to feel muscle fatigue or burn. These last few reps should be challenging, but still preformed with correct form. This holds true for newbies too! If you have never lifted weights and the pretty pinks are the only ones that don’t intimidate you then you should still rethink whether or not they are actually providing you the necessary resistance to make your muscles stronger!