Don't get sucked into commercial diets!

Hi All!
Interesting stat to quote as we are fast approaching the end of 2011 and the time for "New Year's Resolutions".
"Commercial diets have a success rate of less than 2% over a 5 year period"

What does this mean to you?
To me it means we have a lot of intelligent people that get sucked into the marketing hype as the " diet" industry is a multi-billion dollar industry.

It also means to me that many, many people pin their hopes of feeling good about themselves physically on something that a year or two down the road will leave them in worse condition than when they started.

A few things to think about as you head into the New Year...
Make the changes you initiate something you can do long term. Can you foresee it as something you can be doing in a months time? In six months time? A year? Five years?
Make physical activity part of the equation. Statistics and experience prove that individuals aiming to maintain a healthy body composition can do so more effectively and efficiently with
physical activity.
When it comes to what you eat, be sure to fuel your body appropriately. Meals and snacks abundant in veggies, fruit and lean proteins. Fill in the gaps with whole grains, milk products or dairy alternatives and as reassurance a multi-vitamin.
Remember, it is a process but the changes you initiate today, in a year's time will be normal. You are creating your healthy lifestyle, what are you waiting for?

*Sigh*

Well, Christmas day has come and gone. I have been lucky since arriving at my vacation destination with family in Nova Scotia that the weather has been conducive to getting outside. I've been running and then doing some exercises in my parents basement. I've also managed to get some recovery/pre-hab routines in which has helped me feel great as I've been sitting a lot (airplane, driving, visiting) which I'm not used to at all, so the foam roller has been my friend!
For those of you watching your waistline....
I've definitely been eating a few more treats than usual, but how often do I get to treat myself to my Mom and Grandparents home made treats? I'm not too worried, I'm still aware of portions and I plan accordingly.
I'm enjoying my vacation but still making a point of doing what helps me feel great, moving and challenging my body!
Hope you too are having a great " break" and keeping your goals in mind.

'Tis the Season!

Well, Christmas is 14 sleeps away and it seems each day gets busier and busier. Shopping, planning parties or going to them, attending functions, company visiting, and all on top of our regular work and family commitments.
Do remember to take time for yourself and get some exercise in, you'll feel much better! Adjust your workouts accordingly, if you've only got 20mins in the gym, do a higher intensity weight/cardio circuit or a sprint interval on the bicycle. If you've got an hour, use that hour! If you usually train at night time but have a function, get up and go in the morning.
Just be sure to do something, you'll feel so much better and, like most people, you'll be less likely to over indulge on the Christmas goodies!
A little tip when it comes to the treats. Don't starve yourself all day thinking you can over indulge at night. Don't get too excited at the buffet, be reasonable in your portion size and rate how things taste, if it's not a 10 out of 10 on the taste scale, don't waste your calories on it!
Most importantly, enjoy the reason for the season, down time spent with friends, family and those important to you!
Merry Christmas!

Santa Shuffle...

I did a fun run this morning. A friend and I ran in the 5km Santa Shuffle. It was her first "race", and I had put together a training program for her to prepare.
We got to the race start early and milled around inside Eau Claire Mall with all the other anxious runners. There was entertainment, mascots and lots of people dressed up in Santa Hats and bells. It was a fun atmosphere!
We were both excited, and if she was nervous she didn't seem it!
After a guided warm up from a peppy lady, we headed outside to the start line. A few minutes later we were on our way!
Despite almost being forced off the route and run over by a garbage truck in the first kilometer, a bit of a side stitch and the few steep inclines at the 14th street bridge it went well. We crossed the finish line at 30:00.74. So proud of you, my friend, WAY TO GO!

PS I've changed the settings so that anyone can make comments, so please feel free to comment on any of the posts. Please just make sure it is appropriate!

Don't sacrifice form for the number

Now that I vented a little bit last night, on to something a little more helpful.
Don't sacrifice form to achieve a certain number....what does that mean?
It seems the thought out there is that if you do threes sets of 12 that should get you the results desired. Well, my keen eye and knowledge as a trainer is looking for more than just 12 reps.
I was working with a client last week and had this individual doing push-ups. "Let's aim for 12" I said, after all it's good to have a goal and this exercise is not new to this client. So, the client starts, gets a few reps in and body posture starts to change. I could tell that chest and tricep were starting to fatigue, but I knew they could do more. This clients body started to twist a bit and they continued to push through. Awesome, love the determination, but "Don't sacrifice form for the number."
As a trainer what can I do to help this client take away the most benefit from this exercise?
I stopped the exercise and explained, and this can be applied to any exercise:
As you fatigue your body/muscles want to do what ever they can to complete the movement. Other muscles will start to try and take over or help out as a result of important muscle groups fatiguing. In the case of the pushups, transverse abs fatigued and gluteus muscles turned off. That's where I speak up and encourage the client to focus on those muscle groups, don't let them turn off, keep them contracted, make them work in order to take away the most benefit. Sure, you could let them do their thing and continue to push through, but are you then taking the greatest benefit away from the exercise? NO. Will you see the greatest stength gains and improvement in your body. NO!
So the next time you are performing a movement and it is getting hard and you want to let your body twist and contort in order to get those last few reps in, don't let it! Focus on the appropriate muscle groups, keep them firing and push through, then if you can't get that last rep, congratulations, you've fatigued the appropriate muscles and the next time you perform that movement the body will remember the pattern and be that much stronger!

And that's just....

I love dogs. Most people who know me will know that. I just have a wee bit of an issue with some dog owners. Just because it is now winter and is dark out at 4:30pm does not mean that you are exempt from picking up after your dog after it poops. The early darkness provides a bit of a veil for people with their dogs and they may not feel that they are being watched when their dog decides to do it's business on the grass along the side walk, or anywhere for that matter. Just because you're not being watched doesn't mean you should be irresponsible and inconsiderate. 'Cause you know what, that early darkness means that other people out enjoying the outdoors, say for an evening run, can't see where your dog has made a deposit, and will step right in it, and that's just sh*tty!

Know when to Fold 'em.

It's Wednesday night and after a busy weekend and start to the week I am tired! Yes, it's true, I do get tired.
What is different for me now, compared to my early 20's is I listen to my body. How are you at listening to your body? Do you know when to push through the fatigue and get your workout in or to take a rest day instead of powering through? It's a fine line and if that fine line is pushed too far too often you'll suffer from burn out, lack of motivation or even worse....INJURY, YIKES!
After 3 days of a 6am or 7am start with 5 clients in a row each morning, hard workouts Sunday, Monday and Tuesday, I came home after my morning shift today, ate lunch then napped for 1 hour, got up, snacked and went back in for my evening shift with great focus and energy. Not only did I see my clients, but I also felt energized enough at the end of my shift to do my recovery workout for the day.
If I had of chosen to stay after my morning clients and do my workout despite my fatigue I wouldn't have been as focused, therefore would not have challenged my self as much which leads to less progress or gains.
Anyway, the next time you're struggling to get to your workout ask yourself if you'd be better off "folding 'em" for now and playing the next hand or if you should take your chances.

Are you giving 100%?

It's tough to always give 100%. The rewards, however, are much more gratifying!
We get into this routine of doing enough to just get by. I've been there, believe me! What I've found more recently is I have a few key people in my life who help me push my limits. They encourage me to do better, to be better. Note that I said I have a FEW people. It is hard to only rely on one person to encourage you and push your limits. They, after all, will have tough days as well, but if you have more than one shoulder to lean on it will make the journey that much easier.
Who could you utilize to help you push your limits? Who do you know that always expects 100% from you? I try to be that person for my clients when it comes to their fitness goals. Who else could help them? A friend who is active? Their Spouse? A co-worker? A team-mate? A nutritionist?
In life, who are some resources that you could enlist to help you improve your performance? A business coach? A relationship counselor? A mentor? A Financial Advisor? The list could be endless, but if you take a look at what you struggle with or what areas you'd like to improve upon and choose one area to start, think how much it could help improve the quality of your life. Don't be afraid, take control and start giving 100%!

"Always have a goal. Without a goal, there is no direct path."

What are you working towards with regards to your fitness/sport/lifestyle? Do you have a personal trainer just so you can say you have a personal trainer?
Having a goal is necessary, otherwise, what are you looking to achieve? This can be applied to many parts of your life. Personal, professional, financial, fitness, the list goes on!
I'm not saying everyone should choose to train for a marathon or to be a fitness competitor, but have something you are working towards!
When it comes to your health, "training" for life is important, but what exactly are you looking to achieve within that broad goal.
Do you want to be able to keep up with the kids/grandkids? Do you love to hike but hate the pain the next day? Do you want to be able to carry your laundry upstairs without being breathless? Do you want to be able to reach over and tie your own shoes? Do you want to look good in your swimsuit for your next destination vacation?

Consider these factors. Strength, flexibility and cardiovascular ability. Any fitness program should involve a combination of the above factors. With improved cardiovascular ability you'll be able to keep up with the kids and carry the laundry upstairs and not have to take a 5 minute sit down afterwards. With improved strength you won't have pain the day after a strenuous hike. With improved flexibility you'll be able to effortlessly reach down and tie your own shoe.
I can hear you now...WAIT! What about looking good in my swimsuit? Well, in a well designed training program with the focus being the improvements in strength, flexibility and cardiovascular ability (not the number on the scale) combined with sound nutrition principals, looking good in that swimsuit will eventually be achieved. Boring, I know, as I don't have a magic pill or secret beverage.
Having a goal and a plan in working towards that goal is how you achieve it. Oh, as well as dedication, hard work and someone cheering you on from the sidelines. ;)

"Is someone chasing you?"

I was doing a lactate cardiovascular workout on Monday afternoon (to give you an idea, you run 100 meter lines in less than 1 minute, take a 1 minute break, run 100 meter lines in less than 1 minute, rest one minute, run 100 meter lines in less than 1 minute, rest for 3 minutes then do it again...2 more times. It is challenging, and if you aren't finding it challenging, you need to work harder.
Anyway,
I was also expecting a phone call from my husband. I don't usually haul my phone around with me while I work out, but I was in the GroupExercise room with no one else in there and I needed to take the call.
So, I'm into my second round, second run, the timer goes off telling me it's time to break. The phone rings, so I hustle over to it and I answer it.
COMPLETELY breathless I answer the phone "hello". My husbands voice on the other end says with concern "Is someone chasing you?". Nope, but if someone ever tries, I'll be ready!

"Caution: You can always out-eat your exercise!"

Interesting comment, don't you think!?!
Totally true though!  How many of you would be all over the opportunity to run 10km with me tomorrow?  How about we go out to Marble Slab and have some yummy ice cream instead! My treat!  Marble Slab it is!  That sounds like fun!

When you think about it, the basic equation to changing your body composition is calories in versus calories out.  Although we all know there are other factors this is the basic formula.

Calories In
Your body needs a certain amount of calories per day in order to function properly.  By functioning properly I mean internal organs, brain, repair of tissue damage, muscle function etc.  I'm not just talking about the basic function of your body, but the quality of its function as well.

Calories Out
Just like your body needs to consume a certain amount of calories per day, I believe it also needs to expend a certain amount per day as well.   The amount will vary based on your goals, age, fitness level etc, but EVERYONE should be doing something active at least 5 days a week!  Your body was meant to MOVE!

OK, so back to the fact that "You can always out-eat your exercise!"
Here are some numbers to think about:

Let's say you like to treat yourself to a Grande Caramel Macchiato from Starbucks.  First of all, a grande is 16 ounces (2 cups people, which is 2 servings of your daily dairy!).  Then you add vanilla-flavoured syrup(I love it, vanilla-"flavoured" syrup?), espresso and then of course the caramel "drizzle"...on top of the mound of whipped cream!  This drink has 240 calories, 7 grams of fat & 32 grams of sugar!  (Thought to ponder- 32 grams of sugar is equal to about 8 sugar cubes!)

Now let's take a look at what it takes exercise wise to burn 240 calories... You would have to:
Jog at a pace of 5mph for 24 minutes or
Use the rowing machine for 25 minutes or
Walk at 3mph for 54 minutes or
Walk at 4mph for 44 minutes or
Bicycle at 13mph for 22 minutes or
Dance for 44 minutes (without alcohol!)

That's a hard pill to swallow if you are an individual wanting to experience weight release or are working towards a training goal.  Think of something that you might consume on a regular basis that doesn't fit into a healthy eating plan.  Figure out how many calories it has, then figure out how much exercise it would take to burn those calories!  The next time you are going to mindlessly eat something that might not be considered a healthy choice remind yourself of the work it takes to expend those unhealthy, excess calories!

I'm not suggesting you get into the cycle of "I'll eat this fettucini alfredo because I worked out hard today", that's not how it works!

Follow the 80/20 rule.  If 80 percent of the time you eat all your lean proteins, lots of fruits and vegetables, complex carbohydrates and low fat milk products, then 20 percent of the time you will be able to treat yourself and not feel that you are setting yourself back!  You'll be able to guiltlessly have that Caramel Macchiato, enjoy and savour it and know that it's a treat.

What I did with my "extra hour" today

I did a yoga class today! I've done yoga before, I had a tape, yes a tape, years ago that I would pop in the VCR and follow along. I was often fighting for mat space with at least one of my then room-mates 3 cats.
I quite enjoyed this class. I found the instructor really talked you through each movement, telling you what you should be focusing on and where you should feel the stretch. The hour flew by and with her guidance from the front of the room I was able to challenge myself to hold poses and stretches. It was a challenge, something "new" and different for my body. I would attend her class again for sure! Maybe should be my next challenge...?

Let me know if you've done yoga before or if you do it regularly and how it helps you!