FT Cold Spring Hills Blog

Add to Your Fitness Routine Everyday!

2010-08-05T04:38:00.001-07:00

OK, all of us struggle with keeping up our exercise routines every day. Of course if you work with a personal trainer, they really help to keep you motivated and on course. There are always new ways to increase and maintain healthy movement every day. Try these simple suggestions:
• Instead of taking the elevator or escalator use the stairs instead.
• Park your car farther from the door instead of trying to get as close as you can.
• A lot of us eat our lunch at our desks so mix it up and take a 10 to 20 minute walk before you eat.
• Reject the TV or movies on the weekend – go to the park, take a bike ride, enjoy a walking tour, or organize a neighborhood softball or volley ball game.
Tip: Writing down your weekly fitness plan or goals helps you to stay on track. Keep a fitness diary too; don’t forget to note the days you did not exercise and why you didn't. This is a great reference to refer back to. You'll have a better idea of what works for you and you can avoid the things that unmotivated you.

Body Mass Index: An Accurate Indicator of Healthy Weight?

2010-08-04T09:32:00.000-07:00

For the majority of people, the Body Mass Index (BMI) is a scientific method of determining healthy or unhealthy weight an individual is carrying. However, for some people this may also incorrectly identify obesity. For example, a person who is lean and muscular, who is 5 feet 10 inches tall and weighs 220, with 12% body fat, would be considered obese based on BMI standards. In reality, with that percentage of body fat this person would in no way be obese.

The scientists who developed the BMI defend these guidelines on the basis that many people are not fit, nor lean and muscular, but do admit that these standards do not apply to everyone. They also point out that not everyone who is classified as overweight or obese is unhealthy – quite the contrary. Some studies have shown that, in some cases, these people were healthier and lived longer than unfit people who were at “normal” weight.
The point is, don't focus so much on the BMI. Pay attention to your weight, waistline, and your cardiovascular health.

Weight Loss Before or After Weight Training?

2010-08-03T13:00:00.000-07:00

Weight lifting or resistance training should be part of your overall fitness program. Lifting weights will not only help you lose weight, but it will help you maintain the weight loss because, while building muscle, you will be keeping your metabolism up and therefore helping your body burn calories, fat and maintain healthy glucose levels.

While losing weight, some of the pounds you are losing, up to 25% of the loss, may come from muscle. This slows down your metabolism which slows down your weight loss. Weight lifting will help preserve or rebuild any muscle you lose through dieting and will help to improve your body's muscle-to-fat ratio, which improves both your health and your fitness level. Although you may gain or slow the drop in numbers on the scale, you will be losing inches and in turn, you will feel better, be stronger, and be on your way to being happier more energized.

Fast Food Versus Healthy Choices

2010-04-15T04:32:00.001-07:00

Obesity and its related diseases are becoming a common cause of early death for thousands of people in the United States yearly. And this is all related to the bad food choices that are made daily. For many people the highly charged pace of life seems to dictate that our meals come from a drive through window where we get burgers and fries all intentionally laden with the sugars, fats and unnatural chemicals that taste good. When our bodies are stressed and run down, what they really need is time out for renewal and recharging, not another instant pick-me-up.

The reality is that we are responsible for our own health because commercial food companies don’t have your best interests at heart. Their scientists and food engineers work overtime to produce the foods that are extremely addictive and void of nutrients.

Eating these foods is like attaching a rocket to a car that’s run out of gas- you will get where you are going, but it won’t get you any farther. However, if you maintain your car and keep it fueled it will keep you going. So, next time you think about pulling into that fast food restaurant, how about driving to your local organic market and then taking some time to eat well and get some rest.

Is Aspartame a Safe Sugar Substitute?

2010-04-15T04:31:00.001-07:00

Aspartame is an artificial sweetener found in most diet, sugar-free and diabetic products that would normally contain sugar and has been marketed as a safe sugar substitute. Unfortunately, many diabetics and those seeking weight management have embraced the chemical so they can continue to consume the sweet foods they love.

Aspartame was one of those scientific accidents discovered in 1965 when a researcher tasted a powder being studied as an anti-ulcer drug and found it to be sweet. It was, however, not approved by the FDA for human consumption for many years because preliminary tests caused brain tumors in rats. Even with this early evidence of cell transformation and damage, aspartame was approved for many foods in 1983 and by 1996 all restrictions were lifted.

When aspartame is consumed in food or beverages about 10% of it is chemically changed to methanol in the small intestine. Methanol becomes formaldehyde which is a potentially lethal substance that causes rapid, shallow breathing, hypothermia, and in a few cases has been linked to the onset of deadly comas in some humans.

In 1998 a study was conducted in Spain that found formaldehyde produced by methanol breakdown from aspartame consumption collected in the brain, liver and kidneys in lab animals.

Aspartame use overall has been shown to be a leading cause of overeating and nutritional diseases because most foods that contain this artificial sweetener are either free of nutrients and/or filled with empty calories. Of course overuse of refined sugar also contributes to obesity but when used in moderation it usually carries few other long term effects unlike aspartame.

Missed a Workout? Don’t Stress

2010-04-15T04:30:00.001-07:00

There will be times when you won’t be able to workout. Sickness and schedule conflicts are a fact of our busy lives. But don’t let this discourage you and don’t stress over it and lose your motivation.

Approach everyday as a new beginning with a mental exercise competitive athletes use. When you wake up in the morning think about the benefits of burning calories, firming muscles and the flood of stress relieving chemicals you are going to receive with your next workout. Remind yourself of the feelings of invigoration and how much energy you will have to get you through your day.

Make a daily promise to yourself to stay with your schedule until this active lifestyle becomes second nature.

Healthy Food Swaps

2010-04-15T04:28:00.000-07:00

The snacks we choose can make a big difference to maintain a healthy weight. By substituting a few healthier choices you can snack guilt-free!

Salsa is a great way to satisfy one of your daily vegetable requirements while adding flavor to cottage cheese as a replacement for higher calorie fruits and as a swap for sour cream on a quesadilla. A half cup of salsa is only 21 calories, which is a great way to eliminate 200 calories if using higher calorie garnishes and fruits.

Turnips, parsnips, and rutabagas are a tasty and healthy alternative for potatoes. Clean, cube and add spices like rosemary, garlic, and sage, and bake for a tasty side dish at your next meal.

Celery and carrots are a good snack but did you know that a cup of sliced bell peppers has only 20 calories and at the same time supplies 120 percent of your daily vitamin C requirement. They are also full of antioxidants – so crunch away.

The Benefits of Keeping Workout Logs

2010-03-19T13:30:00.000-07:00

Your personal trainer will encourage and identify the benefits that will be obtained from keeping workout logs and records. The fundamental reason is for your trainer to determine how much progress you are making given the exercises and advice they are providing. Without these logs and records, it would be virtually impossible to monitor both performance and progress.

Unfortunately, not all people lose weight at the same rate or with a set routine. The workout logs and records will also provide you and your trainer a wealth of insight as to how your body works and responds to your workouts.

Within these logs you should also note the foods you eat and supplements you take for the workout and the days you aren’t working with your trainer. This information will help you and your trainer to modify or change your diet for optimal calorie burn and ultimate weight loss.

Your workout logs will also serve as an excellent motivational tool. These will help you see how much you have improved and give you the necessary drive you need to keep going. Don’t forget to note your successes with positive comments when you reach your goals- this will go a long way in keeping that motivational level on the up.

Common Sense Tips for Choosing Workout Wear

2010-03-09T16:06:00.001-08:00

Looking back through the last couple of decades, workout wear has evolved from the trendy lycra bodysuits and legwarmers to the well-worn t-shirt and cotton shorts. Choosing the proper clothes for your workouts is simple if you use common sense.

Tops – It is best to choose a natural fabric that will absorb and wick moisture away from your body, especially for high energy workouts that make you sweat. If you are going to be bending and stretching, as in yoga or Pilates, your best choice is a cotton and lycra blend. Whatever exercise you are engaging in, make sure that the shirt fits well. Too snug it will be difficult to move and too big it may get in your way.

Bottoms – No matter what activity you are engaging in choose breathable and well fitting shorts, capris or long pants. All natural fabrics are preferable but for exercises like biking choose a stretchy fabric for free movement.

Shoes –For most physical training activities you should wear a good pair of cross trainers that provide a proper foundation for your feet and body.

Bras – A properly fitting and supportive sports bra is essential for all women, no matter what your cup size. Make sure to try these on before you buy to ensure that they give proper support but don’t bind.

Remember, you don’t have to spend a lot of money when choosing workout clothes, your first consideration should be that they fit well and are designed for your form of exercise.

Tip of the Week!!!

2010-03-03T09:37:00.001-08:00

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February Newsletter

2010-02-25T12:24:00.001-08:00

http://www.mynewsletterbuilder.com/email/newsletter/1410104833

Water: Why all is Not Created Equally

2010-02-24T12:55:00.000-08:00

Staying hydrated before, during, and after your workouts is essential to overall good health and continued wellness. However, the choices now located at your neighborhood grocery and health food stores can overwhelm even the most educated among us.

Water is water, right? Well, lately, not so much! Experts are telling us that filtered tap water is actually a better choice than bottled water. The reasons for this range from studies that show most bottled waters have been over-filtered and don’t contain the beneficial trace minerals that most municipal water sources provide to the fact that most health experts warn against consuming the ever-popular flavored waters, most of which contain either artificial sweeteners or high fructose corn syrup.

Beyond this, plastic bottles are contributing to pollution from their manufacture, their disposal in landfills, and are now circulating in our oceans and threatening thousands of sea creatures.

The best alternative to the fancy and trendy water choices is to install a filter or use a filter pitcher. Make sure to follow the manufacturers’ instructions for replacing filters – and then drink your water with confidence.

Soothing Sore Muscles

2010-01-12T11:06:00.000-08:00

1. Soak in a nice hot bath with epsom salts. Make sure that your can lean back and completely relax your head and neck.

2. Using a warming rub like Tiger Balm is often helpful- make sure that you keep your body warm and remember not to over-exert yourself- remember that just because your muscles feel better doesn't mean they'll feel that way when the effects of the rub wear off!

3. If you've got access to a hot tub or a sauna, head there and do some very gentle stretching and self-massage.

4. Book an appointment with your favorite massage therapist- hot stone massage and aromatherapy are both great for relaxing tight muscles and soothing soreness.

5. Give yourself a break- if you've been really pushing yourself for a week or two, give yourself a day off just to relax and recuperate. It's not being lazy, it's giving your muscles a chance to finish repairing themselves before your next big workout!

Keeping Motivated....

2010-01-05T10:10:00.000-08:00

The motivation and accountability that having a personal trainer provides is invaluable for many people. Not only do you have company along your journey, but there is somebody there to guide you and cheer you on as you work towards a common goal. You should not, however, rely upon your personal trainer to keep you going. Bring your own motivation to the table, and you'll both be amazed at how much more quickly your goals are met.

Having trouble with motivation:

Talk to your trainer about your frustrations and listen to what they have to say
Set short-term goals for yourself
Reward yourself for your achievements
Focus on what you've accomplished, not what you're still struggling with
Write yourself a positive daily affirmation and tape it to your mirror. Whenever you see the note, say your affirmation out loud.

Tip of the Week!!!

2009-12-30T04:37:00.000-08:00

Tips for Being a Great Client.....

Be prepared- bring anything you need with you and be ready to go when it's your time.
Be Timely- being on time means that you'll get your full workout and your trainer will be able to stick to their own schedule.
Always give plenty of notice if you need to reschedule or cancel your training session.
Save the chit-chat for after your session- don't interrupt your workout to talk.
Write down questions you think of so you don't forget them.
Share your goals with your trainer and also let them know about any concerns you are having.

Bring your own motivation to the table--you are the own who has to do the work, after all.

Relaxing after your workout

2009-12-09T04:28:00.000-08:00

Relaxing after your workout is about being lazy after all that hard work. In fact, making sure that your muscles are able to fully relax can help to ensure that you don't find yourself stiff and in pain later. After your workout, you will have a stretching and cool down routine that you go through with your trainer. If, afterward, you still feel wound up, continue moving slowly and stretching for another 5-10 minutes until you're feeling back to normal and your heart rate has lowered.

After your workout, shower and change clothing. The hot water will help your muscles continue to relax and rinse sweat off of your body keeping your poor unblocked. The change in clothing is not only for aromatic reasons, but also to lower chances of rashes from wearing sweaty clothes. Once you are fresh and clean, treat yourself to a post-workout smoothie to replenish nutrients and re-energize yourself.

For the full relaxation experience, a weekly massage will do wonders for your body and soul.

Success Stories - Fitness Together - Personal Trainer - Cold Spring Hills

2009-11-20T09:24:00.000-08:00

Success Stories - Fitness Together - Personal Trainer - Cold Spring Hills

Am I Overweight or Overfat?

2009-11-20T09:13:00.000-08:00

With two-thirds of Americans either overweight or obese, it has become "normal" to have excess body fat, but this "overfat" condition poses serious health risks. Moreover, the location of this excess body fat -- above the belt or below it -- impacts our susceptibility to a variety of health problems. If the excess body fat is in the abdomen, then slimming down may help to decrease risk. While many people who are overweight have excess body fat, being overweight is not exactly the same as being overfat. Body weight includes the weight of the lean tissues -- muscle, internal organs, bone, and the water they contain -- in addition to body fat. Muscle is heavy. Therefore, it's possible that a muscular person might be overweight without being overfat. Despite this important distinction, the vast majority of people who are overweight are indeed overfat. Sometimes we may be heavier than usual because of water retention. Women are particularly sensitive to this "bloating" just before their menstrual periods, though both men and women may experience this sensation after they eat a particularly salty meal. And it doesn't take much water to add weight to the body: Two cups of water weigh slightly more than one pound. Weight gain from water retention is easy to recognize because, unlike weight gain from muscle or fat, it can appear almost overnight. It can also disappear just as quickly. But you need not be concerned about water retention unless it is excessive. For example, weight gain from water of more than ten pounds usually reflects edema, which is a serious condition requiring immediate medical attention.Muscle is heavy; it contains water in addition to muscle cells. After you begin an exercise program, you may find that you actually weigh a bit more than you used to. Muscles, especially the large ones in the legs, can increase in size with regular exercise, possibly adding a few pounds or more to your weight. But muscle takes up less space than fat, pound for pound, so you appear thinner even though you weigh more. More importantly, despite this extra weight, you are also likely to be healthier.