HealthE Start

I've been busy at work promoting our HealthE Start program.  This six week program aims to help participants keep their New Year's Resolution by following the three E's...Education, Exercise, and Eating.  The participants do different activities worth different amount of points (5, 10, 15 points).  The goal is to be the person with the most points at the end of the program.  The activities are as small plan your exercises activities in your day planner to attend a group fitness class.  I thought it would be fun to share some tips and activities to help my friends stick with their health and fitness resolution goals. 

Tip #1 – Variety and Progression

 

The human body possesses an incredible ability to adapt to most stressors that are placed upon it, and this includes your activity levels. Once the body adapts to your regular exercise routine, it requires some sort of variation and progression to continue getting desired results. Most “fat loss” exercise programs require constant change every four to eight weeks depending upon the individual. Keep the mind and body guessing by incorporating the following recommendations for a long-term “fat loss” program:

• Incorporate interval training three days per week. Interval training is a short burst of work causing the heart rate to increase, like a sprint, followed immediately by recovery time. Your workouts can be progressed by: 
  • Increasing intensity of sprints (go from one minute to 30 second faster sprints)
  • Reducing recovery time between intervals (go from 1:30 seconds to 1 minute) 
  • Progressing the type of cardio (go from walking to running). Choose variety in the types of activity (try swimming, rowing machines, etc.) 
  • Adding intervals into one bout of activity (start out with four, and progress to eight or even twelve). 

• Incorporate strength training in a circuit-training format three days per week (non-consecutive days). Circuit training is setting up 8-12 exercises and moving from one exercise to another with very little rest between. After completing all exercises in one cycle (set), repeat another cycle starting with the first exercise again. Your workouts can be progressed by:
  • Overload – constantly strive to overload the muscles with increased resistance (weight) by starting out light and then moving toward heavy.
  • Reduce the duration of each exercise by allowing the repetitions to come down. Start out at 12 to 15 and progress by reducing reps to 8 to 12 (make sure you are increasing your weights with this recommendation). 
  • Exercise program – start out at a total body routine and then progress to a split routine such as lower body alternating with upper body. 
  • Equipment – start out using machines if comfortable and progress towards free weights such as barbells and dumbbells 
  • Positioning – start out with seated positions and gradually progress to strength training exercises that call for a standing position.

Tip #2 – Meal Planning Basics
Meal planning is deciding what meals you are going to eat for a given period of time (typically three to seven days) and then creating a shopping list based off of those meals. Meal planning: 

• Saves time, money, and waste
• Lets you have healthy meals and snacks that are ready-to-go 
• Allows you to better control meal choices and portion sizes 
• Provides fewer trips to the grocery store 
• Gives more variety in your diet 
• Decreases stress

Because you plan meals and snacks in advance, meal planning can also help maintain or achieve a healthy weight, provide energy and overall well-being, incorporate your cultural values into the meals you prepare for yourself and/or your family, and most importantly helps you stay within your food budget.

When deciding to plan a menu for yourself and/or your family for a few days or a week, take some of these tips into consideration: 

• Involve family members in food shopping/preparation/menu planning 
• Provide a variety of vegetables, both raw and cooked, at most meals 
• Enjoy fruit with meals or for dessert 
• Aim for balance, variety, and moderation every day 
• Think about and choose foods you and your family enjoy 
• Each meal and snack will ideally include: 
  • A source of protein 
  • Healthy carbohydrates
  • Fiber 
  • Healthy fats

Meal planning requires a time investment up front – maybe 30 minutes to an hour once a week to plan out meals and write out your shopping list. However, the time savings and all the other benefits are well worth it. It takes time to save time!

 

Tip #3 – Five Steps to Successful Meal Planning

#1: Make a list of your family's favorite meals

• Even better, have them sit with you and write down their favorites
• If they write it down, they will be more likely to eat it 
• It can also provide ideas for meals when you can’t think of what to eat

#2: Grab the grocery ads 

• Saves both time and money: start with the protein sources on sale as those are typically more expensive (ground turkey, beef, pork, chicken, fish, tofu) and build meals from there 
• Cut coupons 
• No paper? Check online – some grocery store websites will even give you meal ideas and shopping lists

#3: Check your calendar 

• These days, everybody is busy, especially if you have active youngsters. Before getting too far into your meal planning, check the schedules for the week. Late baseball game on Wednesday? Plan for a quick meal or leftovers.

#4: Take inventory 

• Take an inventory of what is in the fridge, freezer, and pantry so you don’t waste food and can build meals with what you already have 
• Waste less food because you buy only what you plan on eating that week

#5: Get ready to go 

• At this point, you are ready to write out the meals for the week
• Make a shopping list for the items you don’t have
• Post the “menu” on the fridge and hit the grocery store!

 Have a great week!

Happy New Year!

I hope everyone had an amazing Christmas and Happy New Year.  This is the fitness world's busiest time of the year so I apologize for my lack of postings. 

Many people start out the beginning of January with new goals and resolutions to get fit...healthy...lose weight etc.   The thing is, around the beginning of March, people vanish!  Many people set goals that fail because they have failed to plan and made vague goals at how they will successfully accomplish their goals.   I have found a couple of articles offering advice on how to set goals as well as one giving you guidance on losing weight.

http://www.webmd.com/diet/guide/setting-realistic-weight-loss-goals

http://www.oma.ku.edu/soar/smartgoals.pdf


 Think about health as a journey instead of a destination. You don't magically arrive at "healthy" and then put it out of your mind—it's a daily promise to keep your body and your mind as happy as possible so you can enjoy life as long as possible." — Keelie Sherida

12 Days of Fitness Challenge

Christmas is officially 12 days away!  My challenge to you is to complete the following exercises!   Add one additional exercise per day.  If that is too much, just do the exercise of the day.  On Christmas, you will do all 12 exercises making a workout!  Good luck and Merry Christmas! 

12 DAYS OF FITNESS

On the 1st day of fitness I kindly gave to me:
1 minute pushups

On the 2nd day of fitness I kindly gave to me:
2 miles walking/running and
1 minute pushups

On the 3rd day of fitness I kindly gave to me:
3 sets of burpees (you pick the reps)
2 miles walking/running
and 1 minute pushups

On the 4th day of fitness I kindly gave to me:
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 5th day of fitness I kindly gave to me
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 6th day of fitness I kindly gave to me:
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 7th day of fitness I kindly gave to me:
7 bicep curls
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 8th day of fitness I kindly gave to me:
8 tricep dips
7 bicep curls
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups


On the 9th day of fitness I kindly gave to me:
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 10th day of fitness I kindly gave to me:
10 jumping jacks
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 of 5 bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 11th day of fitness I kindly gave to me:
11 walking lunges
10 jumping jacks
9 squats
8 tricep dips
7 bicep curls
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

On the 12th day of fitness I kindly gave to me:
12 mountain climbers
11 walking lunges
10 jumping jacks
9 squats/ squat jumps
8 tricep dips
7 bicep curls
6 minutes stretching
5 x5 of bent over rows
4 sets of 30 second plank holds
3 sets of burpees
2 miles walking/running
1 minute pushups

High Intensity Interval Training

If you have been looking for a way to take your fitness to the next level, I recommend trying to add more intensity.  High Intensity Interval Training (HIIT)  will burn more calories, lose more fat, and improve your cardiovascular fitness level in 30 minutes or less.  Perfect for those looking to squeeze in a short workout.  However, this type of training isn't for everyone....especially people with heart issues or may be new to working out. 

What is it?
High Intensity Interval Training (HIIT) is an exercise strategy that is intended to improve performance with short training sessions. HIIT burns fat in a short and intense workout. Usual HIIT sessions vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 30–40 seconds of hard sprinting with 15–20 seconds of jogging or walking.  However when you are first starting out, you may want your work:recover ratio to be 1:6 until you start to improve or get the hang of it. 

HIIT Guidelines:

• HIIT is designed for people whose primary concerns are boosting overall cardio fitness endurance, and fat loss, without losing the muscle mass they already have.
• Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.
• Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it.
• Always warm up and cool down for at least five minutes before and after each HIIT session.
• Work as hard as you can during the high intensity intervals, go until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone and hold it as long as you can. 
• If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.
• HIIT  is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIIT unless your doctor has specifically cleared you for this kind of exercise.

Example HIIT Workout:
1:6 Sprint:Recovery Ratio
Sprint:      Recovery:      Sets:
30sec           180sec         5-8
20sec           120sec         8-12
15sec            90 sec        11-12

***Progress to a 1:3 Sprint:Recovery Ratio
Example: Sprint 30 sec - Recover 90 sec

Don't perform on back to back days.  Give yourself a chance to rest between HIIT Workouts.  For example, you may begin with only performing HIIT one day/week.  Advancing to 2-3 days a week with a day of rest in between workouts. 

***Sprints are FULL 100% Max Effort.  Recovery can be a walk or light jog. 

Reminder that MORE is not better...better is better!  Make sure your workouts will help reach your goals!

Turkey Trot Challenge

Gobble Gobble!

My workout challenge to you this week is to complete your own turkey trot race and post your time or your turkey trot workout on face book or leave a comment on here.  If you are having trouble coming up with the distance then follow the below.

Run/Walk your fastest two miles and post. 

Circuit Training



Modifed burpees! YAY!



Circuit Training is a workout routine that combines cardiovascular fitness and resistance training. It was first proposed in the late 1950s as a method to develop general fitness. The initial routines were arranged in a circle, alternating between different muscle groups (hence the name circuit training).

Depending on your current fitness level or the amount of time you have, do the following exercises one after the next with as little rest as possible. 

1. Squat Jumps
2. Push ups
3. Walking Lunges
4. Plank
5. Burpees
6. Chair/floor dips
7. Mt. Climbers
8. Superman
9. Crab Crawl (forward and back)
10. Rest 90 seconds and then...REPEAT :-)

 ***Look at Google image for pictures of exercises***

How to modify:

1. Squat Jumps – Don’t jump…just squat
2. Push ups – Do from the knees
3. Alternate forward lunges
4. Plank –take breaks by putting knees down
5. Burpees – Same great move but with NO jumping
6. Tricep dips – I recommend coming from a chair and taking breaks
7. Mt. Climbers – Don’t jump, rather walk feet up and back
8. Superman – Keep closer to head
9. Crab crawl – take breaks when needed

Depending on your fitness level, I would start out with 30 seconds or about 15 reps for each exercise.  If you are a beginner only go through once.  Intermediate, twice.  Advance three to four times through.  As you improve, start doing each exercise for 45 seconds working your way up to one minute. 

Tricep dips!  Double Yay!!

'Tis the Season for Eating!

I found a humorous Holiday Eating Tips online and giggled to myself until I started to think about how this is what truly goes on!  I thought I would start this blog post by sharing three funny, yet true tips with you.

1. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog
2. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
3. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it's rare. In fact, it's even rarer than single-malt scotch. You can't find it any other time of year but now. So drink up! Who cares that has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog-alcoholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!

The eight week stretch from Halloween to New Years that is filled with more social gatherings, parties, and food than any other time of the year.  Each year we know it is coming...yet have we planned out how we are going to handle temptations?  I'm not saying, don't enjoy yourself, but make sure what you are putting in that mouth is truly worth it.  Pick and choose what you really want.  Many of us are on a weight loss plan or want to maintain our current weight...therefore we need to be picky when it comes to holiday gatherings. 

The Research:
http://www.nichd.nih.gov/news/releases/holidayweightgain.cfm

Results:
When 165 of the study volunteers were weighed a year after the study began, they had not lost the extra weight gained during the holidays, and ended the year a pound and a half heavier (1.4 lb) than they were the year before.  The volunteers gained just over a pound (1.05 lb) by late February or early March. Most of that weight gain (0.8 lb) occurred during the six-week interval between Thanksgiving and New Year's Day.

"The good news is that people don't gain as much weight as we thought during the holidays. The bad news is that weight gained over the winter holidays isn't lost during the rest of the year." -Dr. Yanovski.

Good News:
The finding that study volunteers reporting more physical activity had less holiday weight gain suggests that increasing physical activity may be an effective method for preventing weight gain during this high-risk time.

Tips:
I worked with a registered dietitian (Sandra Koulourides M.S., R.D.) once who gave me some great tips when it came to sticking to my clean eating over the holidays.  I've added a few of my own but feel free to share what works for you! 

1. Don’t ever go to a party/dinner/social gathering hungry.
2. Limit your calories from alcohol. They can add up and they are not filling. Stick with wine, light beer, or hard liquor mixed with something non-caloric.
3. At parties, choose lean meats, fruits, veggies, nuts.
4. Avoid anything fried, crackers and cheese, chips and dip, pastry items, desserts, creamy drinks.
5. When you choose to indulge, do so in moderation, and make sure it is worth it.
6. Continue your clean eating throughout the day as much as possible.
7. Try drinking water before you eat anything.
8. After you eat, put a sugar-free mint in your mouth or a piece of gum...don't take it out. 
9. Don’t slack on your exercise. Get your cardio and muscle in every week. (Buy a DVD to do so you can't use the weather as an excuse)!
10. I'll be posting a no equipment necessary 10-20 minute work out. It is perfect when you are in a time crunch so you can't use time as an excuse. 

So much of how we choose to eat is between the ears (your mind).  Don't let your mind tell you it is ok to pig out..you'll get on track after the holidays are over because as the research shows...the pounds add up year after year.