Ready, Set, Go!!!

photo courtesy of lusi

Hello all. I hope you enjoyed the last post, Stride Into Summer, which was about running and tips to get started. Below is a simple and easy workout for you to try. This will be a good test run; you will see how your body feels and reacts to running and you will get a sense of recovery time (both will get better; we all know after working out the first few times, especially if we haven’t worked out in awhile, soreness will set in.)

To get started you will first want to determine your Maximum Heart Rate, which is the highest number of times your heart can contract/beat in one minute. There are many ways to determine your “max” heart rate, but we use a simple method at the gym, which is
220-AGE = Max Heart Rate.

Example: 220-30 years old = 190 max contractions per min or beats per min (bpm)

Once you have your Maximum Heart Rate, you will need to calculate various percentages in order to determine the various Target Heart Rates or Intensity for your workout. Continuing with the example above, according to the workout below, during the warmup the intensity should be 50% of the “max.”

Example: 190 max contractions per min x 0.50 (50%) = 95 beats per min (bpm), so on and so forth. This means, during the 3-minute warmup, your heart rate should be 95 bpm. Now you may ask, “how do I know if my heart rate is where it should be?” This is where finding your pulse comes in.

To determine your pulse:

1. You can find your pulse on your neck or wrist, count the number of beats for 30 seconds, then multiply that number by 2; giving you the number of beats in one minute.
2. Some machines have sensors that you can grab, which will register your heart rate. This may not be the most accurate reading, but you can use it.
3. There are heart rate monitors that you can buy from Modell’s, Sports Authority, or possibly right there at your gym.

Put your running shoes on, you’re ready to go!!

Easy-Rider Low Impact Workout
30 minutes

Duration (minutes)	Description	Target Heart Rate
3	warmup	50%
8	elliptical trainer	65%
8	treadmill	65%
8	elliptical trainer	65%
3	cool down	50%

I know, this is a good amount of information to take in, but don’t let it overwhelm you. If you need additional assistance or if you have any questions whatsoever, please leave them in the comment area or email directly at homebodymedia@gmail.com, I will be more than happy to help.

Why Isn't My Weight Loss Routine Working??

photo courtesy of lusi

During initial fitness consultations, the most requested goal is that of losing weight. There are very few people that walk through the door that want otherwise. Personal training for over 8 years, I’ve seen many who start off pretty good; they come to the gym on a consistent basis, they watch what they eat, they work hard, but then everything comes to a halt. What goes wrong? Is it the eating? Is it missing that one day at the gym, that turns into weeks and months missed? There are a number of reasons why, but today I will point out a few common reasons. Hopefully they will help you in your weight loss quest.

Reason 1--Skipping meals/Starving in order to lose weight

Life today is on the fast track. We eat on the run, we skip breakfast, and usually have a heavy dinner. This leads to a slower metabolism. It is very important to never skip breakfast. Literally, it is the most important meal of the day. Think of eating breakfast as BREAKING THE FAST.

Along with eating breakfast, you should add 4-5 more small meals per day, every 2 1/2-3 hours. Feeding your body constantly ensures an increase in metabolism over time and it helps the body to digest the food better. One key point to remember—skipping meals causes your body to flip on the survival mode, which means that it will store fat because it does not know when the next meal will come.

Reason 2--Overtraining

Our bodies are like fine machines that need caring. Going to the gym on a daily basis, continuously lifting weights, with no days of rest in between, can hinder your weight loss progress. Signs of overtraining include fatigue, insomnia, regular soreness, and injuries. Allowing your body to rest and recover is a vital part of achieving at any fitness routine.

Reason--3 Lack of Sleep

The recommended 6-8 hours of sleep is nothing new; we’ve all heard it before. Not only does that apply to non-exercisers, but it applies to those who exercise too. More importantly, those who exercise with the goal of losing weight should really try to get those hours in. Sleeping under 6 hours causes the levels of leptin to lower, which is a protein hormone that helps suppress your appetite. In turn, the ghrelin level is increased; a hormone that stimulates hunger.

So, to sum it up, your body needs at least 6 hours of sleep per night. Otherwise, your appetite will increase, counterattacking your goal of weight loss.

Reason 4--Lack of Water Intake

It may be hard to believe, but good old H2O lowers the amount of fat stored in the body. If you neglect your water intake, your kidneys start to chill out and get lazy; they end up giving their work to your liver, which is responsible for helping the body burn stored fat for energy. That means, if the liver is doing 2 jobs, it does neither 100%; its fat burning potential is decreased causing your body to store more fat.

**DRINK 8+ glasses of H2O per day!!!

Reason 5--Same Routine Syndrome

Anything that is repetitive gets boring after awhile. When it comes to exercise, I can tell you, doing the same thing WILL GET BORING. Plus, your body and muscles will adapt to the routine, hindering progress.

There are a few ways to change your routine; add different exercises for various body parts, increase the weight, the number of reps and/or sets, or increase/decrease the number of cardio days/weight training days.

**CHANGE=PROGRESS

As I said early on, there are many reasons why one’s weight loss program doesn’t work; I’ve only touched on a few, but I hope these tips help you in your journey to weight loss. Feel free to leave your comments, concerns, and questions in the comment area.

Spring is Here: Tips For Sticking To Your Workout

Ok everyone, spring is here and now it’s time to get back into your exercise routine. I know, it’s sunny and the breezy days have you longing to chill out on the patio of your favorite restaurant, while sipping something nice and cold, but you gotta get that workout in first. Here is a list of suggestions to help you stick to your routine:

1. Keep Track
-It always helps to have a visual reminder that you are staying on track. Grab your planner, print a calendar off the computer, or go to Staples or Office Depot and buy a dry eraser calendar, “X” off the days you exercise. If you see a week without “X’s”, you have some making up to do.

2. Recruit
-Why not recruit a friend who has similar fitness goals as you? Ask a friend or family member to join you in your efforts to get/stay in shape; someone who is organized and stays on track, which, in turn, will help both of you stick to your routine.

3. Commit to a Time
-Whether you get in an hour earlier, dash out on you lunch break, or go to the gym after work, making a time commitment is crucial to staying on task.

4. Always Have a Backup
-We all have days where going to the gym is the farthest thing from what we want to do. On those days, commit to working out at home. Pull out an aerobics video or jump rope and do a cardio workout; drop down and do pushups and crunches; add in squats and lunges too. Also, make a point to purchase a mat, a few sets of dumbbells and an exercise ball in order to get a workout in without going to the gym.

5. Fee Per Session
-If you have the extra resources, hire a personal fitness trainer. Some people are better at sticking to appointments, so knowing that someone is waiting for them and that they are on a time schedule, they will be more apt to go. Also, no one wants to waste money, and most personal trainers will charge clients for last minute cancellations.

6. Switch & Swap
-Routines get stale, which is one reason people lose interest. So, make sure to swap routines from time to time. If you belong to a gym, switch the weights for a swim; try some of the classes they offer. Instead of using the treadmill every visit, try an elliptical or a stairclimber. If you’re a jogger, try bike riding or roller blading. Changing up your routine will always keep you interested.

7. Pump Up the Volume
-If there is one thing that will help with motivation during a workout or even preparing for a workout, it’s music. Keeping a fresh playlist in your Ipod or a freshly made Cd in your Cd player will help you stay motivated and help keep your mind off the time.

8. How About a Treat?
-No one says you can’t reward yourself. After a grueling week of working a 9-5, in addition to making it to the gym for your routine workouts, be sure to treat yourself for a job well done; perhaps a pedicure, a night out on the town, or a meal at your favorite restaurant.

I hope these suggestions help you. If there are any you’d like to add or suggest, let us know at the Trainer's Corner.