The Beginning of Your New Year

Is now a good time to make some positive changes in your life?

After all, it is a fresh start to a whole New Year. Let's say, for this New Year,  you have a  goal to be healthier and more active. You have twelve untouched months in front of you to fill with healthy activities and improved eating habits.  Your healthy choices are given a VIP pass into each and every one of your days from now on.  By the middle of this new year you will be stronger, leaner, healthier and more confident!  It's important to have balance in your life, you finally realize without taking care of yourself, and putting your health first, there is no balance and life is more difficult.

Follow these basic rules to help you achieve a healthier way of life:

1.      Consult with your physician to make sure you're good to go!

2.      Incorporate cardio exercise into most days.  At least 20 to 30 minutes of continuous or interval based cardio-respiratory training.  You can do any activity you enjoy as long as it gets your heart rate higher than it normally is.  You must get this done to burn those unwanted calories.

3.      Strength Train two or three times per week.  The very minimum of strength training includes 8 to 10 exercises that hit every major muscle group.  You need to use a weight that is somewhat challenging.  Strength training should include a push exercise, a pull, a squat, and/or lunge, vertical press and some core specific exercises.  This is where you build  your base strength.

4.      Healthy food choices.  This is a big one.  You must take the time to educate yourself on how to read food labels and be aware of the calories in the foods you eat.  You need to make good food choices and know which is your better option either in the grocery store or at a restaurant.  You need to take control of your eating habits.  A good place to start for useful information is www.ChooseMyPlate.gov. 

5.      Consistency.  No changes happen unless you're consistent.  This is a major key to your success!  In the world of fitness a constant routine is what matters (presuming you're being safe and reasonable in your training)!

So, here you have it.  The four keys to your success include: Cardio, Strength, Healthy Food, and Consistency. Simple. Reachable. Doable.

YOU make it happen.

Why is core strength so important?

Think about your house and the solid foundation it's built upon.  In order for the walls of your house to stand strong and sturdy the foundation needs to be strong and sturdy.  You cannot build upon something that is weak and expect it to last, eventually  other parts of the house will suffer.    The walls may crack, the windows may shift, it may not happen right away, but sooner or later the entire structure of the house will suffer. 

Now, think of your core as the solid foundation of strength which your body is built upon.  If your core is not strong and sturdy eventually it will catch up to you and could negatively effect other parts of your body.  It may not happen today or tomorrow, but sooner or later a  weak core could cause your body to suffer in other ways.

By strengthening your core muscles your body is better equipped to handle any sudden movements.  Also, imagine looking over your shoulder to back up your car and you pull a muscle in your neck because you weren't able to rotate your core enough.  Or maybe you bend down to pick something up and hurt your back because your abdominals are  too weak and now your back suffers. 

So why is core strength so important?  It helps in your ability to not only perform your activities of daily living injury and pain free, it contributes to improving any activity you enjoy doing.  Which in turn helps to improve your quality of life.  Your endurance level also increases so you can do whatever you enjoy doing for a longer period of time!  Plus you get the added benefit of developing much needed and often overlooked body awareness.

So, whether you garden, hike, golf, walk, cycle, run, or play with the grandkids , you will certainly be better at anything you do with a little bit of core strength!

A strong core supports the body well.  How strong is your core?

Holidays and the New Year

The holidays are here, you have lots of things to do and places to go!  The dreaded holiday weight gain is right behind you.  It's running, maybe even sprinting, it wants to catch up, it wants to jump on and grab a free ride.  It'll be here before you know it, you'll turn around and there it is!  You'll look down and wonder how it got there too!  And so quickly!  Don't let it sneak up on you, drag you down, or suck your energy!  Take control.

You want to get strong and fit.  You really would like that active healthy lifestyle you hear so much about, but seriously, time is an issue for you.  You need to be more focused on getting a quality workout without sacrificing so much of your time.  Maybe you've exercised in one too many over-crowded dirty gyms and you're just not comfortable in that atmosphere.  The option of training in the comfort and convenience of your own home may be just the right fit for you. 

You don't need a lot of space or time to get in your workout.  30 minutes tops and you could be done!  You're looking for efficiency.  Getting fit doesn't have to be inconvenient or time consuming.  But it does have to be an absolute must.  Exercise must be a part of your day.  Give it the time it deserves and you get to reap the rewards.

A basic exercise routine should include:

·         A push exercise

·         A pull exercise

·         A squat (or variation of, ex: lunges, step ups...)

·         A vertical press

Throw in some rotational exercises and maybe some crunches and that's your full body workout!  Do two or three sets of each exercise 12 - 15 times.  You could also perform the exercises in a timed circuit format spending 30 - 45 seconds on each exercise, complete the circuit and repeat three to five times.  Your goal is to strength train two or three times per week.

Here's an example of what you could use for a full body balanced workout at home: 

·         Stability ball, medicine ball

·         Hand held weights, resistance bands (light, medium, heavy)

·         BOSU Ball (very fun and great exercise tool)

·         Kettlebells

·         TRX (suspension training)

If starting an exercise program on your own sounds too daunting, than hiring a personal trainer is a good option. Your trainer will design your program, teach you how to do each exercise correctly, help you get results, and keep you motivated!  Also, exercising with a friend or two helps you stay accountable and motivated!  If you're a stay-at-home Mom, you could organize a group workout while the kids play together or nap! 

Training at  home is an excellent way for busy people to include fitness in their day.  Start a program, stick with it and you'll enjoy the numerous benefits that come with an active healthy lifestyle!  Get moving, burn unwanted calories, build some strength and get fit!!

It's up to you!  Think.  Decide.  Do.

Do It For You

The holiday season is in full swing 

You'll probably eat too much...

Stress too much...

Sleep a little less...

Maybe have one too many glasses of wine...

And probably spend more time moving frantically to get done all that you need to get done!

So you may burn more calories because you're moving more...

And you may add more junk calories because your eating more...

Find a balance, calm your brain

Do something physical just for you!  Strength, cardio, yoga, pilates.......

Do It For You

Take the time, find that balance...

What will you do today for you?

Dear Kettlebell,

Dear Kettlebell or ______________(what ever workout you want!)

Have I told you lately how much I need you

How important you are to me

How good you make me feel?

• Thank you for helping me to get stronger
• Thank you for helping me to get rid of unwanted body fat
• Thank you for giving me a healthier, active way of life
• Sometimes I tend to ignore you so......
• Thanks for getting me thru my workout even though I'm tired or cranky
• We know once I get started I'm good to go!!!
• I know the end result is awesomeness
• I appreciate you 
• You always make me feel better.......

So dear kettlebell or _________________(what ever workout you want!)

Have I told you lately how much I need you

How important you are to me

How good you make me feel?


Thanks :)