better workouts

The Truth About Responsibility

Tags: better workouts, healthy living

Responsibility gets a bad rap.  “Who is responsible?”, is often accompanied by the  familiar tune of “Not me.” Corporations already burdened by the responsibility of healthcare find themselves in the role of virtual parent and the thankless task of trying to get employees to do what’s best for their own health: eat well, exercise and get regular checkups.

When it comes to health, we tend to say things like, “I must be getting old” (and thus decrepit, fat, less able…). Some blame “heredity”, or, “bad knees”, neglecting to mention dietary habits or the 50 extra pounds or so contributing to the problem.

That’s what I did in my mid-forties… thought—and said, “I’m gettingold”, because somewhere along the way I bought into the notion that these ills come with age. By this time I was spending hundreds of dollars a month on pain-relieving measures and hours of time in visits to chiropractors and massage therapists just to help relieve what had become chronic back pain. My wakeup call came when I learned that I had osteopenia, the “yellow zone” precursor to the red zone of osteoporosis. That’s when I awoke to realize that it was up to me to turn my health around or it would only get worse, and that began my journey to better heath and fitness now at 52 than when I was 22. Read the full article here.

Have you had a “wake up call?”

Kiss the Critic

Tags: better workouts, confidence, healthy living, motivation

Are you your own worst enemy?  As a fresh new year stands poised to bloom, are you pricked by the thorns of missed goals and critical of where you went wrong?  Maybe even harboring the fear of failing in this new year before you even start?

Instead of grabbing the thorny stem of shortcomings, kiss the blossom of opportunity and focus on what’s right and what’s possible.

The thing about critics is that they review the good and the bad.  So the trick is to not dwell on the bad…take it in stride, recognize improvements to be made, realize that’s part of the deal of being human, and get on with it.

Don’t resist the nagging voice…listen to it.  Don’t bash the critic, embrace her, because she’s also telling you all that you’re doing right.  She admires the strengths of others and offers them to you as examples, and reminds you of your strengths when you’re so blinded by your faults and feelings of inadequacy that you forget that you have them.

So, don’t let the inner critic beat you down.  Instead, kiss her.  Hug her.  Be grateful that she’s there and in her maternal voice, helping to keep you on track.  She is your alter ego…the good twin holding you accountable to your promises, chiding when you’re off track and cheering when you’ve done well.  Where would you be without her?  Our inner critic is our personal trainer for life.  Listen to her.

TOOL:  Post this on your mirror and review each a.m. and p.m., perhaps while brushing your teeth.

• I feel good about _____________

• I am grateful for _____________

• I will do, change or improve this (am’s) Today:  (pm’s) Tomorrow: _____________

HOW TO GET MORE OUT OF EACH EXERCISE AT THE GYM

Tags: better workouts, weight training

Everyone is busy and fitting in workouts can be tough. Manage your gym time better and you’ll see maximum results in less time. Focus your efforts and use the below guidelines to get more out of every workout you log.

1. Quality over quantity
2. Form over speed
3. Free weights over machines
4. Lift heavier and sprint harder

1. Maximize exercise through optimum form. Many people tend to race through their routines, pumping out 20 rapid push-ups, for instance, but only going halfway down.  But each movement performed completely, with chest touching–or almost touching the floor yields greater results for the time spent.  People are often surprised to discover that they can only do half as many, when they improve their form to include the entire range of movement.  Yet with good form, they are achieving the same or better benefit in equal or less time, doing fewer reps with perfect form.  This takes practice and discipline, AND letting go of bragging rights on how many of an exercise we can do, but it’s worth it for the dividends of greater strength gains and multiple muscle groups engaged along with more of each muscle.  If you’re going to do it, might as well do it well!

Watch your form...

2. Form over speed. Speed tends to be linked to form because the quickest way toward sloppy form is through speed, and speed is also more likely to yield injury.  Racing through exercises can be good strategy sprinkled in to keep the heart rate up, however, performing the exercise more slowly but completely, requires the strain and subsequent development of strength which–often surprisingly–also elevates the cardiovascular rate.

Similarly, it can be surprising how much more difficult an exercise is when isolated from any momentum.  But here too, speed often compromises form.  If you want to achieve more in less time, try 10 push-ups with perfect form—straight back and chest to the floor, over racing through 20, halfway to the floor, for then you’re recruiting more muscle groups and more of each muscle.

3. Free weights over machines. Most new to exercises tend to gravitate toward machines more than free weights, such as barbells and dumbbells, because the latter seem awkward and unwieldy.  Both are good and machines can be great for isolating a muscle or muscle group, and for assisting with form, however, free weights recruit more muscle groups and require greater focus—and thus attention to—good form.  This is one reason why most long-time body builders favor free weights: they know they can accomplish more in less time.

Best bet... free weights

Machines allow us to lift heavier weight than with free weights because gravity is not usually a part of the movement, whereas with free weights, if you select the equivalent weight you had on a machine, it can leave you wondering what happened and why you can’t lift as much.  It’s because free weights have the added benefit of gravity to work against, thereby increasing the value of the movement.

4. Lift Heavier, Run Faster.We’ve talked about the benefit of high intensity interval training and lifting heavier in other blog posts, so for now will only say that rest-based cardio (sprint and rest intervals) over steady state cardio (jogging), coupled with lifting heavier weights with better form in fewer reps, can give you more benefit in less time.

Get more out of these exercises:

• Push-ups – bringing your chest all the way to the floor offers superior fitness in less time because you can’t do as many and yet you’re achieving the same–or better–results by working more muscles and more of each muscle.  
• Squats, Lunges, and Leg Presses – Go lower—with thighs parallel to floor—but not higher.  In other words, do not lock knees out at top of movement.  You will be surprised to discover that you can’t do as many and will reach fatigue faster.  You can also try this technique with chest and should presses.Abdominal exercises – be sure you are not throwing yourself up with your arms; let your abs do all of the work, so place arms in an “x” across your chest or out beside your head, (without pulling on your head). Isolate your ab muscles and move slowly. A dozen crunches performed properly will take the place of 100 poorly performed. Never use momentum to propel yourself, you’re cheating your abs. 
• Hanging Leg and Knee Raises – similar to ab exercises, do not use momentum by swinging your legs up.  Perform each leg raise from a pause, raising and lowering slowly.  
• Treadmill and Elliptical Machines – do not hold onto or lean on the machines.  To do so deprives you of greater cardio benefit you could be achieving in the same—or shorter—time period.  If you find you cannot go for as long, then rest, recover and go again. The other problem with holding on—besides reducing the workout benefits is that it can negatively impact your posture.  If you’re new and need to hold on for stability, that’s fine, but wean yourself off so that you’re arms are swinging freely and your posture is not compromised.

Move Over New Years…Hello February!

Tags: better workouts, depression, healthy living, my trainer fitness

By February millions of people are discouraged by failed New Year’s resolutions.  Some have joined—and already dropped out—of gyms while for others, resolve is waning and discouragement setting in.  Most people don’t reach their goals because they’re not focusing on their passions.

The two most important things for re-energizing and transforming lives are getting fit and aligning with our passions.  Our passions are those dreams that inspired us in our youth, and which often fall by the wayside collecting dust as we get covered up in day-to-day mundanity.  While fitness energizes our bodies, our passions energize us mentally and emotionally and imbue our lives with spirit, adding a spring to our step.

Top Tips To Get You Back On Track

* IDENTIFY: Identify Your Weight loss Purpose. i.e., the why, not the what.

* FOCUS: Focus on your Purpose…on your “why”.  E.g., instead of focusing on feeling fat, focus on feeling fit.  Focus on having more energy.  Focus on feeling better in your skin.  Fit is more motivating that fat!

* EAT! Focus on all the wonderful foods you CAN have, not what you can’t.  Shop in the produce section and realize you can have all that’s there.  Try new lean recipes using herbs and exotic spices.  Make it an adventure, not a chore.

* EXERCISE! Focus on how fortunate you are to be able to work out

* IMAGINE! Take at least five minutes each morning to visualize your goals and dreams as if already achieved, connecting with how you feel living those accomplishments.

* APPRECIATE: At bedtime, fall asleep while counting your blessings from the day…those things for which you can be grateful.  This sets up productive sleep and positive awakenings.

*****SHARE WITH US BY COMMENTING BELOW, WE WOULD LOVE TO HEAR YOUR TIPS FOR GETTING BACK ON TRACK!*****

ENERGIZE 2011! SOLUTIONS FOR RESOLUTIONS

Tags: better workouts, motivation

How to make them stick

The average New Year’s resolution lasts three weeks.  But success is simple, really, and while never easy, it’s always worth it.  The number one best thing you can do to make your 2011 goals stick?  Keep it small and frequent…persistent and steady.

Live-it

The bad news:  Fast weight loss doesn’t work.  The good news:  Small incremental changes are highly effective, long-lasting and actually easier to do.  We all have room for improvement with our diet and almost all of us would like to lose a few pounds.

TIP: have fun trying new and healthy recipes that fit into your diet goals and plan your meals in advance.  It’s easier to stick to a plan when you have one that’s not ominous from the start.

Energize

Similar to making diet changes, exercise is one of those things we should think about in advance and again, small incremental changes are best. Take a look at all of your options, and have fun trying out several until you find a fit for you.

TIP: Think about setting up your own home gym with inexpensive equipment such as exercise balls, dumbbells and resistance bands. Then set up your own program or make use of My Trainer Fitness for At Home (workouts or check out some of the new DVD’s on the market.

Turn On

Many of us enjoy “turning off” our brains at the end of a long and hard day of work by turning on the TV. While this seems more relaxing, studies show that more TV viewing leads to overeating and a decrease in energy.

TIPS:

• Learn something new.  Even if you feel tired, if you pursue an avid interest, your passion for it will energize you rather than zap your energy the way TV can.
• Get outside! Tend to the yard, take a stroll in the neighborhood and bring Fido with you!
• Catch up with a friend on the phone you haven’t talked to in a while
• Play games or read a story out loud with family members.
• Research some new recipes and make one for tomorrow’s lunch; you will wake up ahead of your day with healthy homemade food ready to nourish you.

Smoked-out

If you or a loved is battling nicotine, make this your time to quit.  On average, smokers try about four times before they succeed and it’s important to have friends and family that support your efforts. If going cold turkey hasn’t worked, try one of our tips.

TIPS:

• Try an over the counter nicotine replacement therapy
• Check out whyquit.com for a list of different online support forums
• Hang out with more non smokers that are active! You’ll surely follow suit!

Help Out

We really like this one! And there’s something for everyone.  Exercise energizes the body, learning energizes the mind and serving others energizes the emotions.  Whether you choose local hands-on, or international giving or volunteering, if you choose something you can do for a cause that’s dear to you, you will not regret it.

TIPS:

• check out online volunteer opportunities through www.volunteermatch.org
• think about what skills you have to share and apply them to a volunteer setting. You may be a sports fanatic that could help coach a kids team, you may be able to spend time with seniors and play a mean game of chess!
• Ensure that your commitment fits into your schedule and mark it on your calendar

These suggestions and tips, if done should help you to achieve long term success with new goals any time of the year, not just the “New Year”!

Working Out Increases Intelligence

Tags: better workouts, burning fat, children's fitness, family fitness, fitness trainer, healthy living, jill coleman, my gym trainer, personal trainer, training for women, weight training, women's workouts, workout book

From Brawn to Brain Power, How Exercise Makes Us Smarter
Our bodies evolved in motion.  Our hunter-gatherer ancestors, as they’ve come to be called, did not sit at desks or in caves all day.  They had to move to eat–or be eaten.  It was in this natural environment of motion that the human brain literally evolved.

Ask any runner or fitness fiend and most will tell you that their best ideas come while they’re working out and it’s not their imagination…or maybe it is…their creative imagination that is!  Exercise literally increases the flow of blood and oxygen to the brain, refreshes our brain cells and stimulates new synaptic exchanges that are a vital part of the creative, thinking mind.

The other time the brain does this the most?  In sleep!  So the message here is to remember these two basic things:  exercise and adequate rest are not optional, they are essential, and can even make you smarter.

So, next time you need more mental juice or feel “brain dead” as the saying goes, try some simple exercise to get your blood flowing, such as a brisk walk, a few rounds of climbing stairs, squat jumps or some good ole jumping jacks, and you’ll be amazed at how very effective a couple of active minutes can be.  Power naps work for some people and can be just the thing, but often the nap is as much about getting horizontal to shift the blood flow as much as the actual need for a nap.  For those who have a hard time fitting exercise into their schedule, try three minutes of a vigorous–but safe–activity instead.  The results should be energizing!

A great and enjoyable resource for learning more about how the brain functions, written in language that had my teenage daughter chuckling more than once as she studied it, is Brain Rules by Dr. John Medina.  It’s a favorite in our household and if you buy it from my daughter’s blog, (she’s a budding teen entrepreneur), she will send your book with her FREE study guide, great for teens, college students and as a teacher resource.

Order Brain Rules from:
www.DevaniAnjali.com (includes a FREE student/teacher study guide)
Or, your usual favorite book source, and for more information and fun videos by author John Medina:  www.BrainRules.com

TIPS for Healthier, More Peaceful Thanksgivings

Tags: better workouts, Fitness, fitness training, healthy living, lose weight, Nutrition

Holiday meals don’t have to be something we dread or have to approach with caution. Suggesting a new healthier traditional dinner for Thanksgiving and other holiday meals to your family and friends can be a great opportunity to try new recipes and put a twist on the standard holiday fare.

1. Decide on the most favored dessert and make only that so that there’s only one dessert to try. And explore recipes online that are lower in fat and calories but taste just as great! http://www.wholefoodsmarket.com/recipes/ is one of our favorite recipe resources and their recipes also provide the nutritional breakdown.

2. Plan a balanced menu around the top 3 or 4 dishes to make, and make or bring only that. For instance, if you have stuffing, then don’t have bread. We’re less inclined to overeat if we have fewer choices.

3. Reduce or substitute the fat used for cooking, dressings, etc., by 1/2. Time and again I have reduced the oil or butter in a recipe by half without anyone even noticing it. Similarly, substitute 2% milk for half and half. Apple sauce is another fat substitute used in many baked goods.

4. Invite everyone to go for a brisk walk around your block or neighborhood immediately after your meal. Once you sit, full, it can be harder to get up or want to get up. A brisk walk will energize everyone while still providing an opportunity to converse. This is such a great tradition to set in motion for the kids. If the weathers too messy, then try something active like an active Wii game.

5. The most important thing for a peaceful and enjoyable Thanksgiving is this: remember to appreciate and be thankful for all that we do have, not what might be missing. Counting blessings means to focus on those blessings and when we do that, our blessings grow, diminishing the worries and challenges because whatever we put our attention on tends to grow.

If you are faced with the challenge of attending a holiday meal that you cannot contribute to then watch your portions. Stay away from the empty starchy carbs and high fat gravy and buttery dishes. Lean protein, salad and veggies are usually options at most meals. Indulge in a favorite or two if you like and you will feel empowered by your choices and not laden with guilt at a time when we should be enjoying family and friends and appreciating our many blessings.

The bottom line to help your bottom line: eat the healthiest items first and you’ll be less likely to overindulge on that which your body doesn’t need.

From your friends at My Trainer Fitness: Fitness on the go!

Hit the Gym During Economic Hard Times

Tags: better workouts, Circuit Training, depression, fitness training, personal trainer, recession, weight training

If you are currently unemployed you may think that the last place you should be spending time is at the gym. Any place dedicating time to something OTHER than finding work can be hard to justify.

Getting laid off or downsized from work can be an intensely stressful time and can lead to depression. The number one best thing anyone can do for both, stress and depression is exercise.  Not only will exercise alleviate stress and elevate endorphins–the “feel good” natural neurochemical–but staying fit while looking for work will help you make a good impression on prospective employers.  Invariably, an energetically fit person will have an edge over one who is not.

Networking at the Gym?
The gym is also a great place to meet fellow members from all areas of business and the community and build relationships that could lead to mutually beneficial opportunities. My Gym Trainer books for fitness on the go are a great conversation starter: almost everyone asks “what are those cards?” In an environment where energy is upbeat and dynamic, people are more likely to chat a bit about what it is they do.

Support for Moms and Dads
A good gym is a great resource in hard times by utilizing the services offered by many gyms, such as free childcare, plenty of classes, great equipment and some with pools, hot tubs, saunas and showers.  The free childcare is a huge perk, so parents should scout around for a gym nearby that offers this.   Adding up childcare plus all of the other benefits often means parents and singles, can actually SAVE money by fully utilizing all that their gym has to offer.  However, if gym membership is not for you, remember YOU are your greatest asset, so take care of yourself.  Investing just a little in your fitness will reap tremendous benefits in your physical, emotional and mental well-being, and help to keep you energized in your job search.  And, if you can’t get to a gym My Trainer Fitness offers inexpensive portable workouts that you can do at home, inside or out.My Trainer Fitness for At Home or My Trainer Fitness for Outdoors is perfect AND economical at just $12 ($10 through October) for 6 complete workouts. So, as the saying goes, “When the going gets tough, the tough get going”, and as is the motto at My Trainer Fitness:  never easy…ALWAYS worth it!  You will never regret getting fit.  You are worth it.

Spotlight with Winston Salem Monthly for My Gym Trainer!

Tags: better workouts, burn fat, burning fat, Circuit Training, Fitness, get in shape, lose weight

Winston Salem Monthly (print and online) shines the spotlight on MGT in this article.

Six-Pack Abs: Clues from Athletes

Tags: abs, better workouts, building muscle, burning fat, weight training

~ by Desiree Walker

Ever wonder why most gymnasts have 6-packs? … because they hang around bars! Well, I’m talking 6-pack abs of course, and as corny as it may sound, you can always find some truth in humor.

I was a gymnast for 12 years. My teammates and myself included – grew up with nice, lean defined, abdominal muscles, and in the world of high level gymnastics this is more the norm than the exception. It was not because we were all genetic freaks, or did thousands of crunches. In fact, we did NO standard crunches at all! But what we did do, strengthened our core and worked our bodies in such a way I believe contributed greatly to that to sculpted, quilted abdominal look.

Well, the great news is that you do not have to start gymnastics classes to get visible abs. But I do think every fitness athlete or enthusiast can learn something from their training and put to use a variety of these principles. So how does gymnastics core training differ from the standard crunch? The 3 major components that differ are:

Desiree Walker is an IFBB pro fitness competitor and general dentist
practicing in Lumberton, NC. She shares her love for health and
wellness with her husband Ash and 2 crazy cats.