Keep Your Workouts Creative

COMING SOON TO A GYM NEAR YOU:     REGGIE'S ANGELS

It is very important to keep your clients interest in exercising.  I vary my workouts a lot but this video has inspired me to plan a little more.  The possibilities are endless.
http://www.youtube.com/watch?v=dTAAsCNK7RA&feature=related

Do You Need A Personal Trainer?

"We want to Pump You Up!!!"

I don't want you to think that I am going to pressure you in any way to invest in a personal trainer.  That wouldn't be fair of me because I am one.  All I would like you to do is just read the list below and if you answer "Yes" to any of the statements, then by all means get a trainer.  If you will notice,  most of the list choices begin with the word "You" and that is because your choice should be based on what is best for "You."  Not all personal trainers are the same so should you decide to get one,  pick wisely.  Don't be fooled by their great bodies as seen in picture above.

"I'm not just a fan (of trainers), I am a client."  OK, yes, that quote is from a hair transplant infomercial but I thought it kind of applied.  I have had my own trainers/coaches on and off my entire life and they have helped me get results that I couldn't reach myself. They've seen things that I've missed and they've motivated me to push harder than I could have ever done on my own.  The investment in my health has been well worth it.

Why I need a trainer

• You’re not seeing results
• You need extra motivation
• You need sport specific training
• You need additional support
• You need a fresh start or approach
• You don’t know where to start
• You are bored with your workouts
• You need to be challenged
• You need to learn how to work out on your own
• You need accountability
• You want to invest in your health
• You need special attention for an illness or injury
• You want to avoid a re-occurrence of pain
• You need an individualized approach
• You need to know how to streamline you workout
• You want to improve technical skills
• You want to understand  the biomechanics of your movement
• You want to break through a plateau
• You want to learn to work out safely
• You want to improve what you’re genetically predisposed to
• You need a coach
• You are in a rut
• You are constantly battling injuries
• You have a specific fitness goal
• You keep gaining and losing the same 10 pounds
• You want to hear the latest in fitness information
• You have a lot of questions pertaining  to your exercise and nutrition goals
• They have an objective eye
• They can push you to new limits
• You are overwhelmed with the weight you have put on
• They can see things that you can’t
• You are not seeing the improvements you want
• You don’t like what age is doing to your body
• You want to learn proper exercise technique
• You need special attention for a medical condition
• Your Doctor says to get fit
• You need guidance
• You want to improve sports performance
• You want to acquire better eating habits
• You are new to gym equipment and machines
• You don’t like fitness classes
• You don’t like large groups
• You need to be held accountable
• You just want to be loved

The Ears Serve Many Purposes

I love my Thursday Abs and Chisel class.  There is just one problem.  I have a small head (not necessarily small brain) and I can't keep the microphone on my said small head.  Luckily I am genetically blessed with some very supportive ears.  They are great shelving units for my microphone.  I had to laugh at myself (not just because of my crazy hair) for having such handy ears.  It made me remember my boys when they started T-ball.  The hats were always too big and they were gifted with the same all-purpose ears.  Enjoy the pics.

This angle is a very kind one.  My ears were bent at almost at 90 degrees.

Could he be any cuter?  This is my son Mitch.  Got to love the ears.

Cardio Interval Workout

Here is another workout for you to try.  It is very cardio based and you get a bonus of some upper body as well.   There are 10 different segments.  You repeat each segment 6 times.  The 1st, 3rd and 5th round in each segment is based on slower movements with weights.  The 2, 4, and 6th is based on rapid movements without weights.  Each round is 30 seconds long with 15 seconds in between.  Once you are done with the first segment you get a minute rest. If you need more recovery, please take it.  You'll have more to offer in your work segments if your body has rested a little bit.

Segment 1-Wide stance starting on top of the step. Curtsie squat side to side.

With weights. Rounds 1, 3, and 5

Rounds 2, 4, and 6.  Rapid and explosive Movement

Segment 2- Lunge down and then lift up for knee lift-Right Leg on top only

Rounds 1, 3, and 5

Rounds 2, 4, 6

Segment 3-Plunges (Squats side to side)

Rounds 1, 3, and 5

Rounds 2, 4, and 6

Segment 4-Lunge down and then lift up for knee lift-Left Leg Only-See segment 2 pictures

Segment 5-Diagonal athletic lunges

Rounds 1, 3, and 5

Rounds 2, 4, and 6

Segment 6-Straddle down and up-Right leg lead

Rounds 1, 3, and 5

No picture for Rounds 2, 4, and 6.  Just the same but rapid fire and no weights.

Segment 7-Step up with hip extension-Left leg lead

Rounds 1, 3, and 5

No picture for Rounds 2, 4, and 6.  Just the same but rapid fire and no weights.

Segment 8-Stand astride and step tap top of step

Rounds 1, 3, and 5

No Picture for Rounds 2, 4, and 6.  Just the same but rapid fire and no weights.

Segment 9-Straddle down and up-Left leg lead-See Segment 6 pictures
Segment 10-Step up with hip extension-Right leg lead-See Segment 7 pictures

If you ever have questions, please email me.  Thanks to the Englands for supplying my models.  They are the best.

Most of us know that we need to drink lots of water but knowing and doing are two different things.    Water composes more than half of our body.  Up to 75% of all muscle tissue and about 10% of fatty tissue is water.  It is also crucial within each cell to transport nutrients and dispel waste.  Without water it is impossible to sustain life without it. 

Benefits of a well-hydrated body

• Water removes toxins and waste products from the body.
• Water carries nutrients to the cells of the body.
• Water regulates vitamin and mineral metabolism.
• Water helps the body metabolize stored fat.
• Water enhances digestion and helps prevent constipation.
• Drinking more water can often reduce joint pain and back pain.

We should constantly be drinking all day long.  Hydration shouldn’t come when our body just feels thirsty.   That is a sign that your body is well on its way to dehydration.  During exercise, water should be your first choice.  Short sips of water are good since you don’t want a lot of excess water sloshing around.  The absorption rate of water  is better than any other drink you intake during exercise.  If you are exercising at an intense level for over 45 to 60 minutes, sports drinks are very beneficial to replace lost electrolytes.  “Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does NOT compromise exercise performance or hydration status.  However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.”

It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!

Hydration Hints

• Drink 17-20 ounces of water two to three hours before the start of exercise.
• Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.
• Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise.
• Drink an additional 8 ounces of fluid within 30 minutes after exercising.
• Drink 16-24 ounces of fluid for every pound of body weight lost after exercise. 

Hint: Rehydration occurs faster in the presence of sodium, regardless of whether this is provided in a sports drink. (ACE Fitness)

Healthy water consumption can also help improve weight loss efforts in several ways.

• Boost Metabolism
• Appetite Suppression
• Ease Water Retention
• Replace Empty Calories
• Improves Energy

Many of us still have a hard time letting go of our favorite beverages  so I thought I would attach the picture below to show you how the sugars in some of your favorite drinks not only don’t help rehydrate your body but may also sabotage your weight loss goals with lots of calories.

What are 5 foods that people think are healthy (but aren’t)?

We all know that in addition to physical activity, a critical component of leading a healthy lifestyle boils down to the food choices we make. But with all the food options out there, and a great deal of conflicting nutrition information circulating around, how do you know what you should consume and what you should avoid?

We decided to take the guess work out of healthy eating! We asked registered dietitians (RD) and nutrition experts to help us identify those foods that appear to be good for us, but aren’t as healthy as we may think. Don’t despair — the RDs and nutrition experts provide alternatives that can help you stay on track.

Often times, seeing "low-fat" on food labels falsely leads us to believe the item must be a healthier alternative. But when it comes to low-fat peanut butter, RDs agreed – stay away from it.

ACE-certified personal trainer Ruth Frechman, RD, spokesperson for the Academy of Nutrition and Dietetics, and author of “The Food is My Friend Diet,” stated that while peanut butter supplies healthy fat to your diet, “choosing low-fat peanut butter reduces the amount of healthy fat [you receive].”

Emily Miller, MPH, RD, Associate Program Officer at The Institute of Medicine, went on to explain that when fat is removed, the food manufacturer has to add something else to compensate for the texture and flavor the fat provided. What does that mean for you?  “In the case of reduced-fat peanut butter, about one-fourth of the healthy (unsaturated) fats are removed, and sugar – and sometimes salt – is added; meanwhile the calorie content remains nearly the same, but the nutrient profile is less healthy,” she said.

Healthy Swap: RD Recommends

Love peanut butter? Miller suggested opting for natural peanut butter, which specifies only one ingredient on the label — peanuts. While natural peanut butter often separates, which can make it difficult to stir, she recommended storing the jar upside down for a day or so since it makes the job of stirring much easier. Having trouble adjusting to the taste? “Once you get through a jar of natural peanut butter, your taste buds will adapt and you’ll probably find [conventional] peanut butter too sweet and salty,” said Miller. Are you allergic to peanuts or simply want to test out something new? Consider giving sunflower seed butter or almond butter a try!

While research has found that consuming more whole grains can help reduce the risk of heart disease and cancer while also serving as a great source of vitamin E, iron and fiber, most people incorrectly assume that multigrain and seven-grain breads must do the same. Unfortunately, many of these products are often not 100% whole grain, and in some cases, they contain no whole grain whatsoever, Miller pointed out.

So what are these breads made from? The Nutrition Twins® Lyssie Lakatos, RD, and Tammy Lakatos Shames, RD, authors of “The Secret to Skinny,” told us that more often than not, seven-grain and multigrain breads are made from refined, white flour with a sprinkling of other grains. “Because these breads are just as processed and refined as white bread, they are usually devoid of fiber and spike blood sugar quickly, only to create the same crash that a sugar high does when it wears off,” said The Nutrition Twins. Miller mentioned that this crash can then leave you feeling hungry shortly after eating these foods.

Healthy Swap: RD Recommends

Reading nutrition labels is key. As The Nutrition Twins® recommended, opt for wholesome whole grain breads that state that they are made from 100% whole grain or 100% whole wheat flour. To avoid picking up an imposter, Miller cautioned shoppers to avoid any products that list the words “enriched” or “refined” anywhere on the package or in the ingredient list.

To salt or not to salt? That is the question. Sea salt is often an ingredient that generates a great deal of confusion, as many of us are led to believe that because sea salt is more natural than regular table salt, it must be healthier.

However, Gina Crome, MPH, RD who is also an ACE-certified personal trainer, clarified that “sea salt and regular table salt are fairly identical nutritionally,” so essentially they have the same amount of sodium. “Because sea salt crystals are bigger than table salt crystals however, the same volume of sea salt doesn’t take up as much room as the table salt would, and thus, has a little less sodium,” said Miller. But as Crome has seen firsthand, the false belief that sea salt is “healthier” than table salt often leads people to use it more liberally, and thereby consume more total sodium.

Healthy Swap: RD Recommends

The bottom line is, use salt — whether sea salt or table salt — sparingly. As a general recommendation, Crome referred to the 2010 Dietary Guidelines for Americans, which states that people should strive to limit sodium intake to no more than 2300mg/day; or no more than 1500mg/day for those who are either over 51 years of age and those (regardless of age) who are of African-American descent or have hypertension, chronic kidney disease or diabetes. Want to add flavor to your food without the salt? Miller recommended seasoning foods with healthy, flavorful items like citrus juices, herbs, spices and flavored vinegars.

When it comes to fruit juice, 100 percent fruit juice may not be as healthy as you think. Michelle Murphy Zive, MS, RD, said “even with ‘only’ fruit juice, there is usually added sugar in the form of fructose (fruit sugar). “For instance, apple and grape juices – which can be the ‘only’ juice or added  to 100% fruit punch – have higher amounts of fructose than other fruit,” she said.

Healthy Swap: RD Recommends

Zive recommended stepping away from 100% fruit juice and instead, try making your own juice with a juicer. Or simply reach for a piece of whole fruit!

Ever taken the time to read the ingredient list on a protein bar or protein shake? If so, you may have noticed a laundry list of words that look like they are more suitable in a chemistry textbook instead of a food label. The bars are usually 200 calories each with around 10-15 grams of protein, 5 grams of fat, 5 grams of fiber and 20+ grams of sugar. Julie Burks, MS, RD, CSSD, Semper Fit Dietitian and ACE Lifestyle and Weight Management Coach, stated that while the average protein bar or shake doesn’t sound so bad at first glance, these products are processed and contain stabilizers, preservatives, and other ingredients that may not support health. (She cautioned that the second and third ingredients are usually some form of sugar).

Healthy Swap: RD Recommends

While these products are certainly OK on occasion, “opt for real, fresh food that not only contains a similar number of calories, protein, fat and fiber, but also disease-fighting antioxidants and phytochemicals; and less sugar,” said Burks. Think you can’t eat healthy on the go? Think again! Burks offered a slew of examples of quick, healthy, ready-to-eat foods (not exhaustive): nuts, trail mix, peanut butter (not low-fat), apples, berries, raw carrots, cherry tomatoes, cottage cheese, hard-boiled eggs and 100% whole grain crackers. She mentioned that these foods can easily be mixed and matched for quick, healthy, on-the-go energy anytime!

Article published by ACE Fitness.

"The Best Things Come In Small Packages"-Small Group Training

We are constantly trying to find ways to motivate ourselves to keep exercising on a regular basis.  Group classes may not be interesting to you anymore.  Personal training may be appealing but too costly.  The weather may not be cooperating with you and your training goals.   No Worries.  Small Group Personal Training is a great solution.

• You Get: The attention of a personal trainer. 
• You Get: Private training at a fraction of the cost
• You Get: Original workouts without having to do any planning.
• You Get:  New Friends to work out with.
• You Get:  More Motivation to push to higher levels when competing or working around others.
• You Get: Training that fits your exact needs.
• You Get:  To feel the added energy of working out with others.

Here are a few comments made by some small group clients. 

“I like the group training and the semi-private! In the group training there is more interaction with fellow fitness flunkies. In the semi- privates I feel like I can focus better but still have someone to commiserate with! The privates are torture, (no offense) but all the focus on me, makes it so hard! Never a chance to cheat!!!!” JE

“I think three is fine. I like the social aspect of having small group training sessions. It is less expensive so I can do more training each week, and get my butt kicked more often. I like the  small class as well because I still have the accountability that I will be charged, so it gets me to work out instead of running my errands. Yes, I don't get as much attention, but I have been training long enough that I think I am pretty in target with doing the moves correctly. It might not be a good choice for someone who is just beginning their work out. Still privates are the best. The one-on-one is awesome, but small group is the next best thing because it is cost effective with accountability.” LJ

"I think one on one training sometimes makes people uncomfortable due to the constant attention from a trainer. Two or three people groups are ideal for me. I think everyone gets enough of attention and you look up to the others, possibly physically stronger individuals in the group, and push yourself harder. It's fun but at the same time challenging enough. I also enjoy larger groups (more than 3 individuals), however, I think it becomes harder for a trainer to divide the attention with increasing number of people in the group. That does not mean you are not getting a good workout, it is more about how motivated and physically capable one is to understand what your trainer is really making you to do and if you can keep up with the rest of the group." ZD

“I think what helps me reach my goals is having someone to report to or compete with, and seeing results. It's also a frame of mind, and I think I have reached a point and have enough energy to go strong and get my 35 year old body back!” AW

Small group training can be designed and tailored to fit your specific needs.  You get the expert guidance of a trainer with the energy and camaraderie of others with similar goals.  The private attention along with the compliance of attending with your friends will yield great results.