Exercising outside during the winter months with the cold, snow, ice, and darkness can be tough but not impossible. Below are some tips you can follow as you prepare for your next workout outside.
1. Check both the temperature and wind conditions before you go out. Do not ignore either one. Wind can be more brutal than temperature. If conditions are extreme or dangerous, curtail your workout till later or take it indoors. As in any exercise situation, safety should come first.
2. Dress in layers. You want to be warm, but not too warm. You should be able to easily add or remove layers as needed. The innermost layer should be made of a synthetic fabric that wicks moisture away from the skin. It should fit the body snugly. The outermost layer should be of Gore-Tex or other similar fabric that will block wind, rain and snow without sacrificing breathability. You should be able to adjust your clothing as you and/or the temperature starts to warm up or get colder.
3. Wear a hat. Heat loss from the head alone is about 50%. A cotton or knit hat will provide extra warmth and keep heat from leaving the body. It can easily be removed and stashed in a pocket when not needed. Same goes for gloves.
4. If running in the dark, make sure you are wearing reflective gear and/or a reflective vest so you can be seen by cars. Consider carrying a small flashlight. You can get one that easily clips on to your hat. Make it easy to see and be seen.
5. If it is icy, slow down. Avoid fast running, you will reduce the risk of slipping and falling. Be aware of traffic and keep a safe distance, if you are slipping, rest assured cars are slipping too.
6. If it is snowing and windy, pick a course closer to home in case you need to cut your workout short.
7. Carry a cell phone, id and money with you, in case you get stuck in a situation and need help.
You do not need to stop exercising outdoors just because winter has settled in. Exercising outside during the winter can be enjoyable and fun. Just be smart and prepared.
Here to your health!
Thursday, December 17, 2009
Friday, December 4, 2009
Spot Reduction? What's spot reduction?
If I got 5 cents for every time someone asked me how to get rid of the tire around the belly, or the cottage cheese on the thigh, or the turkey skin under the arm, I would be rich. My response to these inquiries, "there is no such thing as spot reduction". A full body workout, complete with aerobic and strength training, with emphasis on the aerobic, is what will work to eliminate your problem areas.
As adults, women carry extra weight in the lower abdominal area and thighs, men carry it in the belly. This excess weight is due to fat. Period. The only way to reduce extra fat on the body is to start an aerobic exercise program. Whether it's walking, running, biking, exercise classes, etc. Why? When you do aerobic exercise, your body is using oxygen as fuel and oxygen helps burn fat.
To put it another way, the more oxygen used during exercise, the more fat you burn and the more calories you expend. Doing exercises like leg lifts, squats, tricep kickbacks, rows, crunches, etc. will help firm, tone and strengthen the muscles, which is also very important. They will not however, burn off the fat that covers them. Keep this in mind the next time you want to torture yourself with hundreds of crunches and leg lifts. Aim for a total body workout with all the components.
As adults, women carry extra weight in the lower abdominal area and thighs, men carry it in the belly. This excess weight is due to fat. Period. The only way to reduce extra fat on the body is to start an aerobic exercise program. Whether it's walking, running, biking, exercise classes, etc. Why? When you do aerobic exercise, your body is using oxygen as fuel and oxygen helps burn fat.
To put it another way, the more oxygen used during exercise, the more fat you burn and the more calories you expend. Doing exercises like leg lifts, squats, tricep kickbacks, rows, crunches, etc. will help firm, tone and strengthen the muscles, which is also very important. They will not however, burn off the fat that covers them. Keep this in mind the next time you want to torture yourself with hundreds of crunches and leg lifts. Aim for a total body workout with all the components.
Wednesday, December 2, 2009
Lost weight, but can't keep it off...
Recently I came across an article on www.lifeclinic.com that made reference to an article written in the FDA Consumer Magazine, January-February 2002. It was in regards to weight loss maintenance. It had some interesting information, which I would like to share:
With more than 2/3 of the U.S. adult population overweight or obese, many people are trying to lose weight, which takes time, patience and consistency. Unfortunately, although people will have some success, many people will gain back the weight they lost.
The National Weight Control Registry has been examining the data of more than 3,000 people who have lost weight and have kept it off. They have identified four specific weight-control behaviors that these people have followed:
1. They eat a low-fat, low-carbohydrate diet.
2. They monitor themselves by weighing in regularly.
3. They are VERY physically active.
4. They eat breakfast.
These seem like very simple things, yet most of us don't do them or don't do them very well. Imagine if you included one or two of these behaviors in your daily routine, the success you could have in losing weight and getting healthy.
In the ever evolving field of health and fitness there is even more encouraging news. Recent studies have shown that a low-fat, high complex carbohydrate diet can help you lose weight quicker, improve cholesterol levels and improve your mood. In other words, stay away from simple sugars and eat more whole grains.
Here's to your health!
With more than 2/3 of the U.S. adult population overweight or obese, many people are trying to lose weight, which takes time, patience and consistency. Unfortunately, although people will have some success, many people will gain back the weight they lost.
The National Weight Control Registry has been examining the data of more than 3,000 people who have lost weight and have kept it off. They have identified four specific weight-control behaviors that these people have followed:
1. They eat a low-fat, low-carbohydrate diet.
2. They monitor themselves by weighing in regularly.
3. They are VERY physically active.
4. They eat breakfast.
These seem like very simple things, yet most of us don't do them or don't do them very well. Imagine if you included one or two of these behaviors in your daily routine, the success you could have in losing weight and getting healthy.
In the ever evolving field of health and fitness there is even more encouraging news. Recent studies have shown that a low-fat, high complex carbohydrate diet can help you lose weight quicker, improve cholesterol levels and improve your mood. In other words, stay away from simple sugars and eat more whole grains.
Here's to your health!
Tuesday, November 24, 2009
Weight Loss: Diet vs Exercise
With more than 60% of US adults either overweight or obese, there is obviously a problem with weight in this country. Fortunately, many people are trying to lose weight. The problem becomes deciding what method is best to lose weight and ultimately maintain weight. Is it diet? Is it exercising? Is it both? When dealing with weight loss, you do not need to be a rocket scientist to figure it out. Just keep one simple idea in mind, "move more, eat less". Consume less calories than you burn and you are well on your way. Pure and simple. It is the best way to lose weight and improve your health.
Most people opt for the easier way, which in their minds is dieting, however most diets do not work. According to the American Council on Exercise, only 5% of dieters are actually successful in keeping the weight off. Usually, 1/3 of weight lost is regained within 9-12 months. Most diets are restrictive and do not teach a person about making healthy choices when it comes to food and lifestyle changes. On the other hand, exercise is great, but if you do not fuel your body enough to support the activity you are doing, you will not have the energy needed to support the weight loss and will fall back into weight gain. So again, the questions remains, diet or exercise or both?
According to the National Weight Control Registry, 89% of people who have lost weight and successfully kept it off used a combination of diet and exercise. Think about it, while dieting alone can help you lose weight, it is exercise that improves your fitness. Exercise improves your strength, endurance, flexibility and your overall capability to perform daily activities with ease. All of these things allow you to be more active, which in turn helps you burn calories, but your body need good, healthy food to stay active.
Starting an exercise program can be easy enough, however staying with it is another story. That's why you should start out slowly and set short, specific, attainable goals. Reach those first then focus on setting higher goals so you can progress and ultimately succeed. Try and exercise 15-20 minutes 3 times a week, and work your way up to longer durations and add in more activity and more sessions.
Your diet should consist of low-fat food choices and ultimately result in a reduction of the total number of calories consumed. Make sure you eat plenty of vegetables and fruits, add in protein and eat complex carbohydrates. Keep it simple. Keep it basic. Stay away from processed foods.
Whether you are just starting on an exercise and diet program or have been working with a program for a while, the key is maintaining these lifestyle changes and that can be hard. You need to stay motivated and focused, even when times are really tough. Don't get discouraged, weight loss is a slow process, it takes time. But when done patiently and consistently it can be rewarding, successful and permanent.
Most people opt for the easier way, which in their minds is dieting, however most diets do not work. According to the American Council on Exercise, only 5% of dieters are actually successful in keeping the weight off. Usually, 1/3 of weight lost is regained within 9-12 months. Most diets are restrictive and do not teach a person about making healthy choices when it comes to food and lifestyle changes. On the other hand, exercise is great, but if you do not fuel your body enough to support the activity you are doing, you will not have the energy needed to support the weight loss and will fall back into weight gain. So again, the questions remains, diet or exercise or both?
According to the National Weight Control Registry, 89% of people who have lost weight and successfully kept it off used a combination of diet and exercise. Think about it, while dieting alone can help you lose weight, it is exercise that improves your fitness. Exercise improves your strength, endurance, flexibility and your overall capability to perform daily activities with ease. All of these things allow you to be more active, which in turn helps you burn calories, but your body need good, healthy food to stay active.
Starting an exercise program can be easy enough, however staying with it is another story. That's why you should start out slowly and set short, specific, attainable goals. Reach those first then focus on setting higher goals so you can progress and ultimately succeed. Try and exercise 15-20 minutes 3 times a week, and work your way up to longer durations and add in more activity and more sessions.
Your diet should consist of low-fat food choices and ultimately result in a reduction of the total number of calories consumed. Make sure you eat plenty of vegetables and fruits, add in protein and eat complex carbohydrates. Keep it simple. Keep it basic. Stay away from processed foods.
Whether you are just starting on an exercise and diet program or have been working with a program for a while, the key is maintaining these lifestyle changes and that can be hard. You need to stay motivated and focused, even when times are really tough. Don't get discouraged, weight loss is a slow process, it takes time. But when done patiently and consistently it can be rewarding, successful and permanent.
Friday, November 20, 2009
Do you want holiday weight gain? I don't think so...
Studies have shown that between Thanksgiving and New Year's, people will gain 2-5 lbs, and 8 out of 10 people will not lose that weight over the next year.
Are you ready to enjoy the holidays and avoid the weight gain that typically comes along with them? Here are some tips that can help:
1. Drink a glass of water before you have that glass of wine or other alcoholic beverage. Also, have a glass of water between each drink. Alcohol stimulates the appetite, water can slow you down in-between and eliminate the not so pleasant after effects of having too much. If you really want to watch calories, drink sparkling water or tonic with lemon or lime, its party-like yet low cal.
2. Do not starve yourself before a party, this can only lead to binging and over-eating. Eat small, healthy meals/snacks throughout the day to keep yourself full but not stuffed. When at a party or gathering take small portions. Do not feel you have to try everything that has been put out on the table. Be picky. Bring your own healthy snacks if you really want to play it safe. As a fellow trainer put it remember the 4 P's: Prior planning prevents pigging-out.
3. When talking with people, step away from the food tables and bar, you will be less likely to graze and/or ask for refills on your beverage.
4. Fit exercise in every day, even if it is only 15-20 minutes. I can not emphasize this enough. Do something everyday. Move the body. Remember, move more and eat less. Try to workout before the party, you will be less likely to put garbage in after having completed a good workout. You'll have worked to hard to look good in that dress or suit to blow it. Also, exercise will help you stay sane amidst the chaos of the holidays. Oh, and did I mention you'll look darn good.
5. With all the food available at parties, come up with other activities that can be done in a social setting, go for a walk around the block and judge the holiday decorations, play a game that everyone can get involved with, sing and/or dance. Find something that will keep you busy and away from the food tables.
The holidays are meant to be enjoyed with family and friends. They are meant to have good times and to remember what is really important, family, friends, and good health. Make plans to enjoy your holidays the healthy way.
Cheers!
Are you ready to enjoy the holidays and avoid the weight gain that typically comes along with them? Here are some tips that can help:
1. Drink a glass of water before you have that glass of wine or other alcoholic beverage. Also, have a glass of water between each drink. Alcohol stimulates the appetite, water can slow you down in-between and eliminate the not so pleasant after effects of having too much. If you really want to watch calories, drink sparkling water or tonic with lemon or lime, its party-like yet low cal.
2. Do not starve yourself before a party, this can only lead to binging and over-eating. Eat small, healthy meals/snacks throughout the day to keep yourself full but not stuffed. When at a party or gathering take small portions. Do not feel you have to try everything that has been put out on the table. Be picky. Bring your own healthy snacks if you really want to play it safe. As a fellow trainer put it remember the 4 P's: Prior planning prevents pigging-out.
3. When talking with people, step away from the food tables and bar, you will be less likely to graze and/or ask for refills on your beverage.
4. Fit exercise in every day, even if it is only 15-20 minutes. I can not emphasize this enough. Do something everyday. Move the body. Remember, move more and eat less. Try to workout before the party, you will be less likely to put garbage in after having completed a good workout. You'll have worked to hard to look good in that dress or suit to blow it. Also, exercise will help you stay sane amidst the chaos of the holidays. Oh, and did I mention you'll look darn good.
5. With all the food available at parties, come up with other activities that can be done in a social setting, go for a walk around the block and judge the holiday decorations, play a game that everyone can get involved with, sing and/or dance. Find something that will keep you busy and away from the food tables.
The holidays are meant to be enjoyed with family and friends. They are meant to have good times and to remember what is really important, family, friends, and good health. Make plans to enjoy your holidays the healthy way.
Cheers!
Friday, November 13, 2009
Diets just don't work
Diets are restrictive, the reason they work is they restrict the calories you intake. However, with that restriction, much of the nutrition your body requires from food is eliminated as well. So ultimately, diets are not helping your body, but depriving of what it really needs to be healthy.
Most restrictive diets fail because they do not take into account a thing called life and lifestyle. Restrictive diets are followed for a certain amount of time and once a person comes off them, more than likely they will fall back into old habits, hence all the weight lost comes back and then some. Most of the current diets out there today, do not allow a person to learn and know what really is good and not good for them and how to make the choices and adjust their food intake so that they can maintain a healthy weight for their entire lives.
If you gradually reduce unhealthy foods from your diet and replace them with healthier options you will be able to maintain a healthy weight and stop the roller coaster ride of weight loss.
Most restrictive diets fail because they do not take into account a thing called life and lifestyle. Restrictive diets are followed for a certain amount of time and once a person comes off them, more than likely they will fall back into old habits, hence all the weight lost comes back and then some. Most of the current diets out there today, do not allow a person to learn and know what really is good and not good for them and how to make the choices and adjust their food intake so that they can maintain a healthy weight for their entire lives.
If you gradually reduce unhealthy foods from your diet and replace them with healthier options you will be able to maintain a healthy weight and stop the roller coaster ride of weight loss.
Monday, November 2, 2009
New Chapter...new goals
These last several weeks have been a whirlwind. I have completed the Marine Corp Marathon, my first in 12 years, started my 5th decade on this earth, and celebrated 8 wonderful years with my husband, all this along with regular life.
The Marine Corp Marathon gave me the opportunity to grasp a challenge and not let go until it was complete. Not finishing was not an option. Completing it meant more than just finishing, it meant I was able to start something, take it to the next level, and finish it. It is very much like life. Like taking control of your health and well-being. Just give it your all and do the best you can. It's remembering progress, not perfection. Small steps will lead to big and better things.
Turning 40 means that a new chapter in my life is about to begin. It will be full of challenges and tough times as well good things and special times. It will be in how I chose to deal with them that will make everything fall into place. Life is never easy, but how you deal with it, how you handle it is what will make the difference. And when you have a soul mate that you cherish, it only makes things easier.
I am very excited about my future, and more than willing to learn from my past and set new goals and face new challenges based on what I have done, haven't done and will/can do for the future.
All the Best,
The Marine Corp Marathon gave me the opportunity to grasp a challenge and not let go until it was complete. Not finishing was not an option. Completing it meant more than just finishing, it meant I was able to start something, take it to the next level, and finish it. It is very much like life. Like taking control of your health and well-being. Just give it your all and do the best you can. It's remembering progress, not perfection. Small steps will lead to big and better things.
Turning 40 means that a new chapter in my life is about to begin. It will be full of challenges and tough times as well good things and special times. It will be in how I chose to deal with them that will make everything fall into place. Life is never easy, but how you deal with it, how you handle it is what will make the difference. And when you have a soul mate that you cherish, it only makes things easier.
I am very excited about my future, and more than willing to learn from my past and set new goals and face new challenges based on what I have done, haven't done and will/can do for the future.
All the Best,
Thursday, October 8, 2009
Making Exercise a habit
"We first make our habits, and then our habits make us." John Dryden - Getting started on an exercise program is not easy, but if you take small steps to making it a habit, it does become easier. Start out slow and make one easy, simple goal and stick with it until the action becomes a regular habit, then add from there. For example, set a goal that you are going to walk 15 minutes 3 times a week and then do it. As it becomes a regular habit, set a new goal and work towards making that goal a habit while continuing the first goal.
Slow and steady wins the race. Adding too much, too quickly can result in a crash and burn situation. Take your time, exercise should be fun and enjoyable. And it will make your life much easier to deal with.
Here's to being fit, being healthy and being happy!
Slow and steady wins the race. Adding too much, too quickly can result in a crash and burn situation. Take your time, exercise should be fun and enjoyable. And it will make your life much easier to deal with.
Here's to being fit, being healthy and being happy!
Tuesday, September 22, 2009
Good Health, Long Life
Never underestimate the power of good health. Good health you will allow you to be more energetic, focused and satiated in life, which will allow you to make the choices that will benefit you and your family the most. And who doesn't want that.
Thursday, September 17, 2009
To gym or not to gym...
How many people belong to a gym? If you do, how often do you go? Honestly. If you don't belong to a gym, why? Have you had bad experiences with either the staff or other members? Have you been confused by the equipment and frustrated there is usually no one around to help you? Do you feel out of place or like you just don't fit in? Is the gym just not your kind of place?
Whatever your reason, the gym is not the only place you can go to get a good workout in. Why not consider having exercise come to you...in the comfort and convenience of your own home. Going this route can eliminate many of the barriers people face when it comes to exercise, such as:
1. Lack of time
2. Convenience
3. Lack of Instruction
4. Family & Work commitments
5. Weather
I truly believe that everyone does want to be healthier and is willing to work for it, if they can find what works or them. Take the time to figure it out now, your decision will affect the rest of your life.
Whatever your reason, the gym is not the only place you can go to get a good workout in. Why not consider having exercise come to you...in the comfort and convenience of your own home. Going this route can eliminate many of the barriers people face when it comes to exercise, such as:
1. Lack of time
2. Convenience
3. Lack of Instruction
4. Family & Work commitments
5. Weather
I truly believe that everyone does want to be healthier and is willing to work for it, if they can find what works or them. Take the time to figure it out now, your decision will affect the rest of your life.
Saturday, September 12, 2009
New boot camp!
Starting Tuesday, September 15th, at 9:00am, Mommy Boot Camp begins, check out www.3befit.com for more details and to register. This boot camp is not only for moms but for those that just can't get out of bed at 6:30am.
This boot camp class is fun, challenging and no mommies are left behind :)
I look forward to seeing you all there.
This boot camp class is fun, challenging and no mommies are left behind :)
I look forward to seeing you all there.
Wednesday, September 9, 2009
Affordable Health Care
According to Dr. Joseph Mercola and I absolutely agree with him, the key to affordable health care is disease prevention, not treatment.
What is the simplest way to get in shape?
When people ask me what is the easiest thing they can do to get fit and healthy I tell them its simple eat less and move more.
Some interesting and scary numbers
A recent government study estimated that medical spending for obesity reached $147 billion or roughly 9.1% in 2008. About 35% of American adults are overweight or obese. And that percentage is growing.
In an article written by Dr. Joseph Mercola recently, it was stated that Diabetes costs nearly $150 billion annually. Cancer costs nearly $200 billion annually. Heart Disease costs nearly $300 billion annually. The drug industry spends about $15 billion a year manipulating & distorting your perceptions about the proper solutions for your health. And the food industry spends twice that in brainwashing all of us to choose highly processed and fatty foods, which will only accelerate you path towards death & disease, but thats OK, because the drug industry can give you the latest and greatest drugs to control your symptoms.
Enough already!!!!!
How about eating right and exercising? How about not smoking and less drinking? Why not take care of ourselves the natural and healthy way. Its not that difficult of a concept. Let's all try it. Enlist help if you need it, but just do it...literally for your health & well-being.
In an article written by Dr. Joseph Mercola recently, it was stated that Diabetes costs nearly $150 billion annually. Cancer costs nearly $200 billion annually. Heart Disease costs nearly $300 billion annually. The drug industry spends about $15 billion a year manipulating & distorting your perceptions about the proper solutions for your health. And the food industry spends twice that in brainwashing all of us to choose highly processed and fatty foods, which will only accelerate you path towards death & disease, but thats OK, because the drug industry can give you the latest and greatest drugs to control your symptoms.
Enough already!!!!!
How about eating right and exercising? How about not smoking and less drinking? Why not take care of ourselves the natural and healthy way. Its not that difficult of a concept. Let's all try it. Enlist help if you need it, but just do it...literally for your health & well-being.
Preventative maintenance and Health Care
I don't know about the rest of you, but I am tired of the constant fighting and face offs between our government officials in regards to health care. When you think about it, who really has the final say...you do. I believe it is high time that we as individuals take things into our own hands by taking care of ourselves. By taking responsibility for our lives and the condition they are in. Basically, I'm talking Preventative Maintenance. You take your cars and lawnmowers in for regular maintenance, why not yourselves. Start eating better. Start exercising. Quit smoking. Drink less. Make the time and commitment to a healthier lifestyle. No, its not easy, but the alternative is even scarier. If you are unsure how to get started, work with a fitness professional or a personal trainer or a nutritionist. Let Washington know enough is enough. Its time to take care of yourself, because ultimately in the end, no one else will. Certainly not the government. You'll feel better in the end. No pun intended...
Tuesday, September 8, 2009
Taking care of yourself
As September has rolled in and the summer winds down, it is a great time to re-evaluate your physical well being and take the actions needed to be the happiest and healthiest you possible. Start an exercise program, eat healthier, as Tom Peters says "Take better than usual care of yourself and encourage others to do the same...physical well-being significantly impacts mental well-being and response to stress."
Here's to healthy living.
Here's to healthy living.
Saturday, August 29, 2009
Simple Steps to Jump Start the Exercise Habit
Not surprisingly, when I am talking with people and they find out I am a personal trainer, inevitably people will admit that "I really just don't want to exercise. I know I should I just don't want to."
I know exercising is not the easiest habit to get into. Even I have my days when I really don't want to workout. For many people the experience of starting and stopping and starting again with little or no results can be discouraging. There are many reasons people have trouble making exercise a regular habit, some may be:
1) Too difficult. People start off very ambitious and with a lot of enthusiasm and set a goal that becomes to big. The goal becomes too difficult to sustain for very long. They run out of energy and enthusiasm and ultimately give up.
2) Too many goals. People start out doing too much, too soon. Having too many goals can cause a person to lose focus, we get so caught up in one, we forget about the others.
3) Not enough motivation. 9 times out of 10, the problem people have is not lack of discipline, but lack of motivation. In my opinion, the most powerful motivators are keeping a log of your activities and reporting to your peers.
If some of these reasons apply to you, you may be wondering how can I overcome them. My advice to you is simplicity. Keep it simple.
1) Set easy goals and write them down. Post them where you can see them. Make the goal easy so you can attain it and want to set other goals and build on them.
2) Make the goal specific. Rather than saying I'm going to exercise everyday. Say you are going to walk 15 minutes on Monday, Wednesday and Friday at 5:00pm.
3) Find a "trigger" that will help you exercise. What will you do or what will happen right before you start your exercise routine. Whether it is immediately after you get up in the morning or get home at night from work. It could be after you've had your morning coffee. It should be a trigger that occurs everyday. One that reminds you, OK its time to exercise now.
4) Make the goal measurable. You should be able to write or say I did 10 push ups, walked around the block, etc. The goal should have a number you can shoot for.
5) Start a log. Writing down what you have done will allow you to see your progress and keep you motivated to continue. Log everyday as soon as you complete your activity so it becomes a habit. Keep it simple. Log what, when, where.
6) Report to others. Accountability is key. When you have someone you are reporting to about what you did, or you are meeting with a person or group of people you are much more likely to stay with the program. That's where a personal trainer comes in handy.
7) Motivation. Whatever it takes to motivate you, do it. Put it into place.
Exercise is part of a healthy lifestyle. It takes time, consistency and patience. Stay with it, keep working at it work with a trainer or friend and before you know it, you'll be saying to your friends and family "Yeah, I exercise regularly and I love it".
Here's to being fit, being healthy and being happy.
Jane
I know exercising is not the easiest habit to get into. Even I have my days when I really don't want to workout. For many people the experience of starting and stopping and starting again with little or no results can be discouraging. There are many reasons people have trouble making exercise a regular habit, some may be:
1) Too difficult. People start off very ambitious and with a lot of enthusiasm and set a goal that becomes to big. The goal becomes too difficult to sustain for very long. They run out of energy and enthusiasm and ultimately give up.
2) Too many goals. People start out doing too much, too soon. Having too many goals can cause a person to lose focus, we get so caught up in one, we forget about the others.
3) Not enough motivation. 9 times out of 10, the problem people have is not lack of discipline, but lack of motivation. In my opinion, the most powerful motivators are keeping a log of your activities and reporting to your peers.
If some of these reasons apply to you, you may be wondering how can I overcome them. My advice to you is simplicity. Keep it simple.
1) Set easy goals and write them down. Post them where you can see them. Make the goal easy so you can attain it and want to set other goals and build on them.
2) Make the goal specific. Rather than saying I'm going to exercise everyday. Say you are going to walk 15 minutes on Monday, Wednesday and Friday at 5:00pm.
3) Find a "trigger" that will help you exercise. What will you do or what will happen right before you start your exercise routine. Whether it is immediately after you get up in the morning or get home at night from work. It could be after you've had your morning coffee. It should be a trigger that occurs everyday. One that reminds you, OK its time to exercise now.
4) Make the goal measurable. You should be able to write or say I did 10 push ups, walked around the block, etc. The goal should have a number you can shoot for.
5) Start a log. Writing down what you have done will allow you to see your progress and keep you motivated to continue. Log everyday as soon as you complete your activity so it becomes a habit. Keep it simple. Log what, when, where.
6) Report to others. Accountability is key. When you have someone you are reporting to about what you did, or you are meeting with a person or group of people you are much more likely to stay with the program. That's where a personal trainer comes in handy.
7) Motivation. Whatever it takes to motivate you, do it. Put it into place.
Exercise is part of a healthy lifestyle. It takes time, consistency and patience. Stay with it, keep working at it work with a trainer or friend and before you know it, you'll be saying to your friends and family "Yeah, I exercise regularly and I love it".
Here's to being fit, being healthy and being happy.
Jane
Monday, August 24, 2009
Investing...in yourself
One of the things I hear from people is, "they want to take the time to exercise, but everything else in their life takes priority". Which is fine, but ultimately, if you don't take time to take care of yourself, the other "priorities" will not really matter because you will become too stressed, tired, or sick to care about any of it. You will become resentful or turn into a robot of habit and routine. By taking the time to invest in yourself now, you will be investing in a lifetime of health and fitness and active living. You will appreciate life more.
Investing in your health takes commitment, but in moderation. Take it one step at a time. Don't try to do everything at once, it can get to overwhelming. When it comes to your exercise routine, try to incorporate the following:
1. Resistance training: will raise your metabolism and cause you to burn more calories at work and at rest. It will also help prevent osteoporosis.
2. Cardiovascular or aerobic exercise: will strengthen and challenge your cardiovascular system (heart & vascular), which will become more efficient and healthy. It will help you burn calories.
3. Proper nutrition: Eat and drink foods that will give your body the nutrients it needs to perform properly while exercising, make you feel better and give you more energy throughout the day and all your daily activities. Remember what goes in is what comes out.
Here's to your health.
Jane
Investing in your health takes commitment, but in moderation. Take it one step at a time. Don't try to do everything at once, it can get to overwhelming. When it comes to your exercise routine, try to incorporate the following:
1. Resistance training: will raise your metabolism and cause you to burn more calories at work and at rest. It will also help prevent osteoporosis.
2. Cardiovascular or aerobic exercise: will strengthen and challenge your cardiovascular system (heart & vascular), which will become more efficient and healthy. It will help you burn calories.
3. Proper nutrition: Eat and drink foods that will give your body the nutrients it needs to perform properly while exercising, make you feel better and give you more energy throughout the day and all your daily activities. Remember what goes in is what comes out.
Here's to your health.
Jane
Thursday, August 20, 2009
Not sure how to get started?
Many times I talk to people who want to start exercising but are not sure how to get started. With so many options available today, deciding what is right for you can be very confusing and ultimately discouraging.
What I tell people is, do what you like to do. If you like to walk, find 15-20 minutes everyday to go and walk. If you prefer yoga or pilates, find a class, there are plenty of yoga and pilates studios in the Hudson Valley. If you like to swim, join the local Y or community pool. If you don't like gyms, consider working with a personal trainer that will come to your home who can provide the guidance, direction and motivation you need. (I happen to know a good one). If you belong to a gym but don't like the machines or are intimidated by them try working with free weights (i.e. dumb bells, bar bells, bands, etc.) If your bored with your routine, try something new, like an exercise class or boot camp class. Don't be afraid to ask a friend or fitness expert to help you.
I like to encourage people to try different things. It may take you a while to find what you like and what works for you. Take the time and make the effort, I guarantee you will be glad you did and will find yourself making the time to exercise regularly.
Here's to your health...
Jane
What I tell people is, do what you like to do. If you like to walk, find 15-20 minutes everyday to go and walk. If you prefer yoga or pilates, find a class, there are plenty of yoga and pilates studios in the Hudson Valley. If you like to swim, join the local Y or community pool. If you don't like gyms, consider working with a personal trainer that will come to your home who can provide the guidance, direction and motivation you need. (I happen to know a good one). If you belong to a gym but don't like the machines or are intimidated by them try working with free weights (i.e. dumb bells, bar bells, bands, etc.) If your bored with your routine, try something new, like an exercise class or boot camp class. Don't be afraid to ask a friend or fitness expert to help you.
I like to encourage people to try different things. It may take you a while to find what you like and what works for you. Take the time and make the effort, I guarantee you will be glad you did and will find yourself making the time to exercise regularly.
Here's to your health...
Jane
Friday, August 14, 2009
Exercise as a natural mood enhancer
It never amazes me when I hear people say "I feel so much better after I exercise". Exercise is a natural mood enhancer. Even current research suggests that exercise can relieve symptoms such as depression, sadness, anger, hopelessness, fatigue, etc. Why? Experts believe the effects exercise has on the endorphins and other mood-lifting neuro-transmitters in the body make this possible. Exercise is also known to reduce levels of the stress hormone, "cortisol" in the body.
So, along with the positive effect on your body physically, exercise can now have a positive effect on you emotionally. So get up and get moving and feel better in every aspect of life.
Here's to feeling good and looking good.
Jane
So, along with the positive effect on your body physically, exercise can now have a positive effect on you emotionally. So get up and get moving and feel better in every aspect of life.
Here's to feeling good and looking good.
Jane
Thursday, August 13, 2009
Who says you need a gym and equipment to get a good workout in?
One of the many reasons people do not get involve in an exercise program is because they don't like to go to the gym, or they don't like working with machines and they don't have weights at home.
Actually, everybody has a machine and weight at home, the best you could possibly have and it is free, it is your own body. Next time you think you don't have what you need to exercise, try doing some jumping jacks, jumping rope, or jogging in place, you'll get a great cardio workout without the fuss of a machine. When you want to do some resistance training, try push-ups, sit-ups, dips, chair sits, squat and lunges, these are all exercises you can do using your own body weight and do them in the comfort of your own home. No equipment required.
You'll burn calories, get stronger, tone up and get a good workout in, with little to no fuss. When you take it back to the basics, you realize you simple exercise can be.
Now, get up and get moving.
Jane
Actually, everybody has a machine and weight at home, the best you could possibly have and it is free, it is your own body. Next time you think you don't have what you need to exercise, try doing some jumping jacks, jumping rope, or jogging in place, you'll get a great cardio workout without the fuss of a machine. When you want to do some resistance training, try push-ups, sit-ups, dips, chair sits, squat and lunges, these are all exercises you can do using your own body weight and do them in the comfort of your own home. No equipment required.
You'll burn calories, get stronger, tone up and get a good workout in, with little to no fuss. When you take it back to the basics, you realize you simple exercise can be.
Now, get up and get moving.
Jane
Running article
Hi All,
Check out the following link, it is an article from the New York Times. It may address some concerns people have about starting a walking/jogging program.
http://well.blogs.nytimes.com/2009/08/11/phys-ed-can-running-actually-help-your-knees
I would love to hear what your concerns/issues with exercising are. If I can be of any assistance in answer or at least addressing your concerns, please drop me an e-mail at janefit@hvc.rr.com or call at 845-242-1251.
Jane
Check out the following link, it is an article from the New York Times. It may address some concerns people have about starting a walking/jogging program.
http://well.blogs.nytimes.com/2009/08/11/phys-ed-can-running-actually-help-your-knees
I would love to hear what your concerns/issues with exercising are. If I can be of any assistance in answer or at least addressing your concerns, please drop me an e-mail at janefit@hvc.rr.com or call at 845-242-1251.
Jane
Wednesday, August 12, 2009
The "can't" vs. "don't" attitude
When I talk with people about exercise ultimately the word "can't" comes up, and it makes me wonder is it "can't" or they just "don't" and why?
Some of the things I hear are the following:
"I can't exercise because my knees hurt, or my back hurts", or "I'm dealing with an injury from 10 years ago". Now don't get me wrong, I realize some people do have medical issues that can limit them, that's when you get together with your doctor and find out what you can do. 9 out of 10 times the pain and discomfort is due to lack of movement to begin with. When I talk to people after they have started exercising, they are amazed at how good they feel and that the pain is gone. Work with a friend or a trainer and have them help you figure out what you can do.
"I can't exercise because I work long hours and am exhausted when I get home", or "I am active at my job all day and I just can't muster the energy to exercise when I get home". I realize that people work long, hard days, especially in today's times, and you can be emotionally and physically spent when you get home, trust me, I know. The best way to counteract that is with movement. Exercise will help you relax and work off the stress of the day, so you sleep better and feel more energized in the morning. Rather than reaching for the bag of chips and a soda (or something stronger), go for a walk, do some light calisthenics, maybe some yoga or pilates, even if it is for only 15-20 minutes. If it fits into your schedule, try to exercise before work.
You may have a job that requires you to be active and use your body, but are you using it the right way. Probably not. If you have strong arms and shoulders and legs, you'll be able to lift & reach easier, and not depend on lifting and pulling with your back or other part of the body that is not meant to be used in that way; you'll avoid injury and/or feeling like you've been beaten up at the end of the day. Doing some resistance training where you actually train the muscles you should be using while at work will help you feel better and perform better at your job.
When someone tells me they can't, it's more like they just don't want to, for whatever reason. I seriously believe a person can do whatever they put their mind to, if they want it bad enough. When you start to say you can't, replace it with "can" and "need". I can lose weight. I can get stronger. I need to perform my daily activities better. I need to exercise for my well-being and that of my family. I need to alleviate stress. Try and figure out why you really "don't" want to exercise and confront it, take back control of your body and life. Believe in yourself and the power of your body. I know you can do it. I know it, allow yourself to know it. Ask family or friends for help, or work with a trainer, just do it, and "don't" not do it.
Best,
Jane
Some of the things I hear are the following:
"I can't exercise because my knees hurt, or my back hurts", or "I'm dealing with an injury from 10 years ago". Now don't get me wrong, I realize some people do have medical issues that can limit them, that's when you get together with your doctor and find out what you can do. 9 out of 10 times the pain and discomfort is due to lack of movement to begin with. When I talk to people after they have started exercising, they are amazed at how good they feel and that the pain is gone. Work with a friend or a trainer and have them help you figure out what you can do.
"I can't exercise because I work long hours and am exhausted when I get home", or "I am active at my job all day and I just can't muster the energy to exercise when I get home". I realize that people work long, hard days, especially in today's times, and you can be emotionally and physically spent when you get home, trust me, I know. The best way to counteract that is with movement. Exercise will help you relax and work off the stress of the day, so you sleep better and feel more energized in the morning. Rather than reaching for the bag of chips and a soda (or something stronger), go for a walk, do some light calisthenics, maybe some yoga or pilates, even if it is for only 15-20 minutes. If it fits into your schedule, try to exercise before work.
You may have a job that requires you to be active and use your body, but are you using it the right way. Probably not. If you have strong arms and shoulders and legs, you'll be able to lift & reach easier, and not depend on lifting and pulling with your back or other part of the body that is not meant to be used in that way; you'll avoid injury and/or feeling like you've been beaten up at the end of the day. Doing some resistance training where you actually train the muscles you should be using while at work will help you feel better and perform better at your job.
When someone tells me they can't, it's more like they just don't want to, for whatever reason. I seriously believe a person can do whatever they put their mind to, if they want it bad enough. When you start to say you can't, replace it with "can" and "need". I can lose weight. I can get stronger. I need to perform my daily activities better. I need to exercise for my well-being and that of my family. I need to alleviate stress. Try and figure out why you really "don't" want to exercise and confront it, take back control of your body and life. Believe in yourself and the power of your body. I know you can do it. I know it, allow yourself to know it. Ask family or friends for help, or work with a trainer, just do it, and "don't" not do it.
Best,
Jane
Monday, August 10, 2009
What exactly is Boot Camp?
Hey there,
I have had several people inquire what exactly is "Boot Camp"? And is it something they can handle? So I thought I would take a minute and answer those questions.
3B Fitness Boot Camp is an exercise and conditioning program for women and men of all ages and abilities. It combines the benefits of working individually with a personal trainer and the camaraderie and motivation of working in a group. Fitness boot camp is fitness (or exercise) the old fashioned way using calisthenics, athletic drills and aerobics. You will build lean muscle mass with strength training exercises and burn fat & calories through aerobic exercises. It really is your routine, because you work at an intensity that you are comfortable with and progress from there. I will give you the guidance, motivation and education you need. Whether you are new to exercise or have been exercising for a while and looking for something different, Fitness Boot Camp is perfect for you. It is fun, challenging, motivating and results-oriented, all you have to do is show up and go through the routine. And best of all it is very budget-friendly.
Despite what the infomercials on TV, the ads in magazines and on the web, and the companies that claim their products are weight control products want you to believe, there is no magic pill, no special cream, no fizzy drink or special tea to use that will help you lose weight and get fit. You have to eat right and exercise, period.
If anyone has questions in regards to Fitness Boot Camp or exercise and fitness in general, please don't hesitate to give me a call at 845.242.1251 or drop me an e-mail at janefit@hvc.rr.com, I would love to hear from you.
Jane
I have had several people inquire what exactly is "Boot Camp"? And is it something they can handle? So I thought I would take a minute and answer those questions.
3B Fitness Boot Camp is an exercise and conditioning program for women and men of all ages and abilities. It combines the benefits of working individually with a personal trainer and the camaraderie and motivation of working in a group. Fitness boot camp is fitness (or exercise) the old fashioned way using calisthenics, athletic drills and aerobics. You will build lean muscle mass with strength training exercises and burn fat & calories through aerobic exercises. It really is your routine, because you work at an intensity that you are comfortable with and progress from there. I will give you the guidance, motivation and education you need. Whether you are new to exercise or have been exercising for a while and looking for something different, Fitness Boot Camp is perfect for you. It is fun, challenging, motivating and results-oriented, all you have to do is show up and go through the routine. And best of all it is very budget-friendly.
Despite what the infomercials on TV, the ads in magazines and on the web, and the companies that claim their products are weight control products want you to believe, there is no magic pill, no special cream, no fizzy drink or special tea to use that will help you lose weight and get fit. You have to eat right and exercise, period.
If anyone has questions in regards to Fitness Boot Camp or exercise and fitness in general, please don't hesitate to give me a call at 845.242.1251 or drop me an e-mail at janefit@hvc.rr.com, I would love to hear from you.
Jane
Jane's 3B Fitness BOOT CAMP launches!
Hi Everyone!
This morning the clouds had rolled away and the sun showed itself through the beautiful morning mists still clinging to the fields and pastures of Red Hook. And at 6:30 am this morning, we celebrated the launch of my new Boot Camp series. This is the Boot Camp for real people!
Temperature was about 67 degrees with some humidity, but skies were clear and we had a great session. The Elks club, where we are running the new sessions, is the perfect venue. We work out on a beautiful wide lawn a hundred feet from Route 9, and we have the option of moving under a very large open sheltered area if a sprinkle passes through at any time. While we intend to give you a great workout, your comfort and safety is a main concern! We provide an upbeat, friendly atmosphere with zero intimidation! And we have extra towels and plenty of fluids if you forget yours!
You can join our group at any point, throughout the schedule. We keep the group small so no one gets lost in the shuffle. You proceed at your own pace, and I am constantly monitoring everyone's progress. For a mere $15 per session, I think it's the best fitness value around right now! I also offer a discount for signing up for multiple sessions.
Sessions will continue for now beginning at 6:30 am on Monday and Friday mornings. The boot camp runs for about 60 minutes, rain or shine. What a great way to start the day! For more information, e-mail me at janefit@hvc.rr.com or call me directly at 845.242.1251. I'd love to chat and find out how I can be of service to you. For my personal at-home training programs, please visit my new website at www.3befit.com
Remember, Be Fit, Be Healthy and Be Happy!
Have a great day!
Jane
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