Traveling Fitness

Wow, I really took a hiatus from this for way to long! I have been planning my trip to Vegas and preparing for my PFT (fitness tests) for police departments. In this, I've been making sure I have a fitness plan for when I am in Vegas for 3 days.

Monte Carlo Hotel,  where we will be staying!

When you go on vacation, exercise isn't always your first priority but you need to make time for it!

So here are my ideas on how to make sure you travel with a fitness plan.

1. Luckily for me, my hotel has a fitness center with some awesome equipment. I have to pay a service fee to use it but I think it will be well worth it. I am going to set aside time each morning to workout and I will be dragging my husband along kicking and screaming (just kidding, he will probably go willingly).

2. I will be walking the entire strip, probably more than once in the time I'm there so I think I will be set on getting my 10,000 steps in a day. This will be the minimalist approach for exercise during my vacation, I will need to supplement with resistance training and more cardio.

3. Body weight exercises are free! Find a small space in your hotel room and do some sit-ups and push-ups. Try maxing out as many as you can do in a minute and repeat 5 times. You can do this with a small rest in between or spread your sets out throughout the day.

4. If you aren't packing light, throw in a jump rope or resistance bands in your suitcase so you can do your cardio and resistance training in your room. Jump roping is one of the best full body cardio workouts ever!Just make sure you aren't disturbing people below you while you are jumping around your room.

5. I really like this idea! Many gyms have free trials. They may be for just a couple days or a full week. Just make sure you have a local address to use because many gyms will require you to be a local resident. Got a relatives address you can use?

6. The perks of being part of a larger gym corporation like Ballys, Curves, or 24-Hour fitness is you can use their facilities across the country. That large gym membership may pay off after all if you are frequent traveler.

Just remember that any physical activity is better than none! Get out and explore, go for a hike or walk the beach. Explore Nature's playground and burn some calories. Plan on taking no more than 2 days off from exercise in a row, any more than that is a major setback and it can be difficult to get back on the bandwagon again.

My plans for Vegas are to walk a lot, see the sights, and avoid the buffet tables! I will do my running in the hotel gym in the morning and my body weight resistance training in my hotel in the afternoons before going out for the nightlife. I think I will be able to successfully stick to this plan because I see the goal I have set for myself and to be honest I have less than a month to go before I have to be ready for the PFT.

February 26th is my first one of several. I will have to run 1.5 miles in under 14.5 minutes, sprint 300 meters in around a minute, do a required number of push-ups and sit-ups in an allotted amount of time. I feel about 70% ready so 4 days off from my fitness routine will set me back, working out in Vegas will be very necessary for me!

Do you have a favorite travel exercise routine?

Snowball fights!

I got a good little workout today in an unexpected way. It started snowing and my dogs (well two of them, my older dog not so much) were so excited to play out in the cold white snow. I grabbed my snow boots and gloves and found myself chasing them through the backyard, throwing Frisbees, and getting into one-sided snowball fights with them. They love the snowballs and I didn't get any thrown back at me so we all were happy! I spent about thirty minutes outside with them. What a great time and I didn't even think about working out while I was doing it. These are the best kind of workouts, so go out and enjoy something fun that gets your heart rate up and keeps you moving.

Picture is from a couple weeks ago when we visited Leavenworth, WA. Brandon wanted to make snow-chairs on the side of a path by the river. People looked at us funny as they walked or cross-country skied by us. It was pretty entertaining as he offered to make perfect strangers a customized snow chair of their own :)

A healthy start to a workout

I was at my 14U Fastpitch practice yesterday and I had some of my girls experience some fatigue and dizziness during our pretty intense agility workouts. I can't stress enough about drinking water and eating properly to fuel your body before and after your workouts. It is such a conflict with many people who are trying to lose weight or young people who are scared that by eating could affect their image. If you are working out properly and not cheating yourself, you will be burning enough calories! Eat enough to calories to give you energy but not enough to weight you down and make you feel sick during your workout. Don't have time to sit down to a meal, drink a protein shake, yum!!

The easiest way to to calculate how much water you should be drinking is by using this formula. You should consume 1/2 ounce per pound of body weight if you're not active (that's ten eight-ounce glasses if you weigh 160 pounds), and 2/3 ounce per pound if you're athletic (13 to 14 glasses a day, at the same weight).

As for food intake, you should eat protein before and after your workout to help build your muscles and make sure you are getting enough carbohydrates and protein about 1-2 hours prior to your workout to fuel your body. You will see a huge difference in your performance if you are not used to eating before your workouts!

Any questions?

Seahawks Challenge!

Print this and put it by your drink during the game!

I decided to put on a Seahawks Fitness Challenge for tomorrow. Maybe it will bring the boys good luck!

So here is how it works:

During the game if the Seahawks make a Touchdown, Field Goal, interception, or make a sack then you have to do a coordinating exercise.

If the Saints make a touchdown, Field Goal, interception or a sack then you have to do different coordinating exercise!

It will be a fun way to stay active and maybe you can get everyone else around you to join in!

If the Seahawks make a Touchdown, do 10 squats (keep your knees in line with your ankles and behind your toes as well as your back straight)

....Field goal, do 10 jumping jacks

....Interception, do 10 crunches (Remember to protect your neck by not pulling on it with your hands. Preferably, cross your hands over your chest and look up at the ceiling while doing your crunches to keep your neck in neutral spine)

....Sack the quarterback, do 10 flutter kicks each leg (lay on your back, place your hands under small of your back to support it and lift your legs up about 45 degrees. Kick in the air alternating legs. Tighten your core muscles to keep your body stable on the floor)

If the Saints make a Touchdown, do 10 switch lunges (Stand in place in a lunge position with your left foot forward and your right foot back and then jump switching your legs so your right foot is forward and your left foot is back in a lunge position...that's one)

....Field goal, do 10 push-ups (you can do these against your kitchen counter for incline or bent knee style if you can't do the full ones)

...Interception, do 10 dirty dogs! (get on your hands and knees and lift your right leg, knee bent, to the side. Now do your left leg)

....Sack the seahawk quarterback, do 10 burpees! (Yes the ones where you get into the push up position, jump in towards your hands with both feet together and then stand up, repeat...see the sequence in the picture below).  

So there is your playoff fitness challenge for tomorrow!

Do it during that game or commercials... or keep a log and give yourself a good interval training session after the game by doing the exercises in the order they occurred in the game.

I'm looking forward to hearing how everyone did and if you got a good workout! I provided pictures for the ones that may seem unclear.

GO SEAHAWKS!

Adding Weight To Your Workouts

I was asked today what I felt about ankle weights and I wanted to pass on some information regarding adding weights to your cardio workout. I believe it is an EXCELLENT idea. Think about it...when you gain a few pounds how do you feel? Like you are carrying around more weight right! Well it is scientifically proven that the heavier a person is the harder their heart works during activity and therefore people that weigh more burn more calories. How many more calories you ask?

Research on the use of hand or wrist weights during a variety of different aerobic activities (e.g., walking, traditional aerobics, step aerobics) is very consistent and indicates that the use of 1- to 3-pound weights can increase heart rate by five to 10 beats per minute and oxygen consumption as well as caloric expenditure by about 5 to 15% compared to performing the same activity without weights. The beneficial effect of ankle weights is lower than that of either hand or wrist weights but an increase in heart rate and oxygen consumption are still more beneficial than unweighted cardio.

More mass equals a higher intensity workout! Who knew?

So be safe when picking the right times to use weights in your workout. If you have balance issues carrying traditional dumbbell style weights while walking on the treadmill may not be ideal so strap on some ankle and wrist weights and you can easily tack on 4-12 more lbs (2-4 ankle or wrist weights of 1-3 lbs each) and burn a few more calories per minute. Make sure you are monitoring your posture and stance when working out with weight bracelets and weighted vests as improper form can lead to injury. Weighted vests should only be 5-10% of your body weight to start. Reduce your weight if you experience a change in your posture resulting in hip, ankle, knee, or back pain.

So here's an idea:
As you lose weight, add more weight to your ankles, wrists and weighted vest to maintain the same weight and you will continue to increase your intensity while preventing a plateau in your workout. I would call it cheating but it's almost a crime!

Dear Diary: A week of Personal Training

Dear Diary,

For my 60th birthday this year, my daughter Rachel (the dear) purchased a week of personal training at the local health club for me. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Belinda, who identified herself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. My daughter seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

MONDAY :
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Belinda waiting for me. She is something of a Greek goddess - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!! Belinda gave me a tour and showed me the machines. I enjoyed watching the skillful way in which she conducted her aerobics class after my workout today. Very inspiring! Belinda was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week-!!

TUESDAY :
I drank a whole pot of coffee, but I finally made it out the d o or. Belinda made me lie on my back and push a heavy iron bar into the air - then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Belinda's rewarding smile made it all worthwhile. I feel GREAT-!! It's a whole new life for me.

WEDNESDAY :
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Belinda was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for early in the morning; and when she scolds, she gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Belinda put me on the stair 'monster'. Why the heck would anyone invent a machine to simulate an activity rendered obsolete by elevators? Belinda told me it would help me get in shape and enjoy life. She said some other bullshit too.

THURSDAY :
Belinda was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late, it took me that long to tie my shoes. Belinda took me to work out with dumbbells. When she was not looking, I ran and hid in the restroom. She sent another skinny bitch to find me. Then, as punishment, she put me on the rowing machine-- which I sank.

FRIDAY :
I hate that bitch Belinda more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little cheerleader. If there was a part of my body I could move without unbearable pain, I would beat her with it. Belinda wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the Damn barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?

SATURDAY :
Belinda left a message on my answering machine in her grating, shrilly voice wondering why I did not show up today. Just hearing her made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

SUNDAY :
I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my daughter Rachel (the little shit) will choose a gift for me that is fun -- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

Thought I'd post a funny joke that makes me laugh every time I read it! Just remember that you should not be so sore that you can't move the next day when starting your exercises, progress steadily and you will stick with your exercise routine and enjoy it more! Hope everyone is doing well this week, we are halfway through week one of 2011 so keep up the motivation!

Entertaining Workouts

It's 4 days into the new year and I'm sure you are already tired of your boring routine of jogging on the treadmill or doing crunches. So let's make sure you keep those resolutions by spicing it up a little bit!

It takes 6 weeks to instill a new habit so if you are already starting to rethink this whole exercise thing make a commitment to stick it out until the second week of February and you will be 90% more likely to keep going! Stop shy of this 6 week mark and it will be tough to jump back on the wagon.

So what are my exciting workout routines?

1. Downward Dog: If you have a pooch like I do (I mean the dog not the one around your tummy) then this may be the perfect workout for you. Grab your furry best friend and get moving.

Some fun exercises you can do with your pet:

• If you give your dog a command (for example: Sit) and your dog doesn't listen the first time you have to do 10 push-ups or any other exercise you choose. You get some dog training in and a workout!
• Relax with yoga or "Doga", yoga for dogs! You do the same yoga poses while using your dog as an extension of yourself. This website has some good pictures and information http://www.dogadog.com/

2. Trampolinercise: This is a low or no-impact exercise and it can bring you back to your childhood. You can use a large outdoor trampoline or a smaller trampoline.

Some fun exercises you can do on a trampoline:

• Hamstring curls. This is similar to the foot tap except that you bounce on one foot while bringing the other foot up to your buttocks, alternating sides.
• Jumping jacks. Converting this move from a floor exercise to a trampoline exercise eases the pressure on your knees. Remember to be careful to maintain your footing, especially on a mini trampoline.
• Twist bounce. Gently bounce with your feet in the center of the trampoline while twisting your body back and forth
• Add weights. for upper body strength use dumbbells while jumping and add some shoulder presses or punches.

3. Hula Hooping: Just a little hip action and you have got yourself a fun workout. Grab a hula hoop and make mini challenges on how long you can go for. Try it for 30 minutes and you just did the equivalent of 500 sit-ups! Make sure you get an adult size hoop, the kiddo's hula hoop is too light and too small to be effective.

4. Street fitness: Also known as "thug fitness" or "playground fitness." This workout uses outdoor facilities, playground equipment, benches, picnic tables, old tires, scaffolding and street signs. Here are some links:
http://www.streetworkout.com/

5. Interesting extracurricular activities: You could just go join a softball league or a soccer team or you could try some more adventurous routes such as rock climbing, surfing, snow boarding, or even join the circus! Well not literally join the circus but all it would take is installing a trapeze in your garage and you get yourself a fun exercise tool. You may also be able to find a trapeze class at your local gymnastics center. Could be pretty entertaining! Here's a couple class options in the Seattle area http://www.sancaseattle.org/flying-trapeze or http://emeraldcitytrapeze.com/flying.html

6. X-rated workouts: Feeling frisky? Try a pole dance or strip tease class. Ladies love these workouts because they are fun and make everyone feel sexy! You don't workout in lingerie but there are no rules about showing off your new found talents. So go shake what your momma gave you! There are classes locally in Poulsbo, WA http://www.dolphindanceexotic.com/

7. Treadmill Mix-up: Still not ready to leave your traditional workout equipment? That's fine! Try these treadmill workouts to keep the monotony at bay!

• Tune in to your favorite show and, whenever the show is on, run at a moderately-hard pace. At a commercial break (if you DVR, no fast forwarding!), slow the treadmill to an easy pace. Run hard again when the program returns. Repeat the pattern until the show ends. Guaranteed to break up monotony and keep you off snacks during prime time. Just think a 30 minute show will yield you a great 30 minute workout.
• Pyramids can be really beneficial and include intervals. Start with a moderate pace and a zero incline. Increase the incline by 1% each minute until you reach an incline you can no longer sustain then work backwards from your highest incline to zero percent. Try to increase your incline each time you do this workout. It keeps you focused on the minute not the total time.

Hope you have found something that may be interesting to spice up your workouts! Bring a friend and go try something outrageous!

Arthritic Joints and Exercise

If exercising alone wasn't hard enough, imagine being in constant pain because of inflamed arthritic joints. Many Americans experience some kind of joint pain in their knees, hips, shoulders, and spine. In 2006, 28 million Americans consulted their physician regarding some form of arthritis in their joints. There are two types of arthritis; Osteoarthritis and rheumatoid arthritis. Joint inflammation and cartilage degeneration often occur because of arthritis. Osteoarthritis is found in weight-bearing joints such a hip, knee, and spine. I'm going to talk more on the topic of osteoarthritis and provide some tips for exercising before and after joint surgery. If you are planning a surgery, you will want to start exercising 6 weeks or earlier prior to your surgery date. This will yield you the best results post surgery.

Exercise is very important for those who are experiencing arthritis. More than 40 million people have arthritis, including 33% of individuals over the age of 65. The saying "if you don't use it, you lose it" does not only apply to basketball skills and foreign languages! If you don't actively move each day, you will start losing the already limited range of motion arthritis provides because of pain. I always tell my clients to work through the arthritic pain and don't stop moving or it will only get worse.

The physical activity recommendation for arthritic joints is thirty minutes of physical activity a day. This can help individuals feel good and prevent progression of chronic medical conditions conditions, such as osteoarthritis and osteoporosis.

American Academy of Orthopaedic Surgeons has some great exercise tips for individuals with osteoarthritis, low back pain, osteoporosis, or total joint replacement.

• Engage in a balanced fitness program that includes walking, swimming, cycling, and stretching exercises
• Avoid exercises that place excessive stress on the joints like aerobic workouts, running, or competitive sports activities

Lower back pain can be caused by improper lifting, torn or tight ligaments. Exercise can be very effective in relieving lower back pain. Exercises that increase muscle strength to better support the spine as well as improve flexibility and function are essential.

• Perform daily stretching exercises
• Engage in a more active exercise program once the initial pain subsides that includes walking, swimming, bicycling and strength training with light weights

Most total joint replacements involve hip and knee joints and the most frequent reason for performing a total joint replacement is to relieve the pain and disability caused by severe arthritis. A proper exercise program can help restore mobility and strength in the joint.

• Avoid activities that place repeated stress on the replacement such as running, jogging, or skiing
• Engage in activities that do not place excessive stress on the replacement like swimming, bicycling, golf, and doubles tennis about 3-5 times per week. Progress slowly and gradually.
• Try to move your joints through their full and natural range of motion at least once per day, holding the stretch for at least 30 seconds.
• Progress to strengthening exercises to improve muscular endurance.
• Try isometric exercises which is basically flexing each muscle group and holding it for 30-60 seconds. Focus especially on your quadriceps, glutes, and calf muscles. Lay flat on the floor and focus on each muscle individually as you flex and relax one at a time.
• Seek medical advice before beginning any physical activity because some restrictions may be recommended

Sources:
http://www.aaos.org/
http://www.acefitness.org/
http://www.livestrong.com/

Send me a question! This post was in response to a question I received regarding hip and knee exercises pre- and post surgery.

Movement is a medicine for creating change in a person's physical, emotional, and mental states. 

Exergames vs traditional exercise

OK so most of us have a Nintendo Wii console or even the new Xbox Kinect and many of us use these consoles for our workouts more than traditional exercise routines. Well if you are one of those that say "I worked out on my Wii fit today" you should consider some of these findings.

While these exergames have become very popular they can be a very very mild form of exercise. The suggested exercise guidelines from the American Council on Exercise are "exercise most days of the week 30-60 minutes of moderate activity." These guidelines specifically state moderate activity so if you are working out using the Nintendo Wii you may be cutting yourself short. Don't get me wrong, any activity is better than none but consider it an excellent supplement to your moderate exercise program. You shouldn't focus on getting your Wii fit time in everyday but rather use it as an added bonus to your weekly activity goals.

Everyone is different when working out so your Wii workout could yield better results than others. Have you realized the lapse in time between instruction and actually performing the game on your console. This lapse in time is detrimental to your workout so choose a game with less instruction and longer challenges. One study showed that most people didn't even reach 60% of their HRmax using the Nintendo Wii fit with an average calorie burn of 3kcal/min. This is a third of the number of calories you would burn with a more traditional workout such as walking for 30 minutes or running for 20 minutes. I tested this study With my Xbox Kinect program and I was able to maintain 72% of my HRmax which is considered moderate exercise. This for me was about 140 bpm. I believe that the Xbox Kinect was able to provide a moderate workout. My suggestion is to monitor your heart rate while working out and determine for yourself if it is an effective workout.

How do you gauge your Gaming workout effectiveness?

Calculate your HRmax:

What is your HRmax? It is your max heart rate. I'm going to keep it as simple as possible for you. You can calculate your HRmax by subtracting your age from 220. This is a basic calculation but it will give you a guage on the maximum bpm your heart should pump. You wouldn't want to reach this heart rate during exercise but you do want to hit your target heart rate which is 60-80% of your max HR.

This is what it would look like:
I'm 25 years old so I woud calculate 220-25 (my age) = 195 bpm = HRmax
I will then take 65-85% of my HRmax of 195 bpm = 127 bpm-166 bpm = Target HR range

Moderate exercise should increase your heart rate to around 65%-75% of your Target HR range.
Moderate exercise for me at age 25 should increase my heart rate between 127-146 bpm.

Monitor your heart rate by using a heart rate monitor watch or check your pulse on your wrist for 15 seconds and multiply your bpm by 4 (30 beats in 15 seconds x 4 = 120 bpm).

If your heart rate is below 65% then you're exercising at a mild intensity and if you're workout brings your heart rate about 85% or above then you may be working out too hard and your body is not ready to work at that workload.

Use this tool to evaluate whether or not you really are getting the workout you think you are using exercise video games. If you are not getting a moderate workout then find ways to increase your intensity (change the challenge settings or really get into the game more and don't cheat yourself) or just use your gaming as an additional tool. Hope this gives you a good perspective on exergames!

Comment below on how you feel about your Wii or Kinect workouts!

BRRR! Cold weather and exercise

So last night I was out and the temperatures were frigid cold! I'm not sure if it is just the temperature or that the air is so dry but I froze just standing still. This gave me the idea to talk about cold weather and exercise.

The Holidays bring on the dreaded weight gain. Many Americans gain anywhere from 0.8-5 pounds  in the 6 weeks between Thanksgiving and New Years. Think of that over several years and you can easily gain anywhere between 8-50 pounds in a 10 year span just because of the Holidays. One weight management solution is to stay active in the winter months. You will not only manage your weight but maintain your health and fight off winter blues.

Typically people go out at the start of the new year and buy a gym membership only to stop using it two weeks after they start. Gyms can be boring unless you go with a partner or take a fun class. Running on a treadmill staring at the wall can be discouraging. If you don't have the resources of personal gym equipment or a membership to a fitness facility, you can be left with few options. Either exercise in front of the TV to a DVD or Wii/kinect game or take a chance on the outdoors. The scenery is beautiful in the winter and while it can be cold you will be surprised by how warm you actually can be while working out in below 30 degree temperatures.

There are many things you can do outside. Walking, hiking, cross-country skiing, snowshoeing, running, and the list goes on. You can also burn more calories while working out in the cold weather. Some shivering which causes your muscles to tense up will allow you to burn 2-3 times more calories than if you were to work out indoors. More intense shivering can burn up to 400 calories more! I'm not saying go run in your bathing suit though, layers are very important and essential to prevent hypothermia and frostbite.  Your outfit can make all the difference as well. Dressing in layers adds weight to your body therefore your body has to expend more energy to carry it through the exercise. When exercising in cold weather you should watch for signs of hypothermia and frostbite.

• Frostbite sets in at below 27 degree temperatures. You will want to make sure all your extremities are covered. Wear gloves, socks, good sturdy warm shoes, ear warmers or a hat (or both if you are like me).
• hypothermia affects your mental functioning and can slow the body. The dangerous part about it is its gradual onset. You may not even realize it is happening until it is too late. Symptoms of hypothermia are brain fog, confusion, nausea, lethargy, slurred speech, hunger, severe shivering, and loss of consciousness. This is why it is important to dress warm for the weather conditions, drink plenty of fluids, and keep moving when you are outside to reduce the chances of experiencing any of these symptoms.

DRESS IN LAYERS (NOT like the man in the picture):

• 30-40% of your body heat is expelled through your head so wear a hat. It will be one of the most important articles of clothing you will wear in the cold weather.
• Wear wicking materials closest to your body to prevent you from becoming wet from sweating. Wet clothing will only make you colder and shiver more.
• Do not wear cotton sweats, linen, or other similar materials as they absorb moisture and draw heat away from your body (a better option for the summer).
• My general rule is to have at least three layers (a base, mid and outer layer)
• Your base layer (closest to your skin) should be a wick material, polypropylene, or wool like materials
• The mid layer should provide insulation. It should be comfortable, not too loose and not too snug, and be made of polyester, fleece, or wool like materials that also draw moisture away from the body.
• The outer layer will be your barrier from the wind so you will need a wind and water resistant cover such as a gore-tex shell or other similar materials.
• With layers you can add and remove them as needed to adjust your temperature while working out.
• Wear gloves, hats, socks, and proper shoes for the activity you are doing. Wind blocking fabrics are ideal for your hats and gloves as well. Fleece is warm but does not block the wind so go with a wind resistant material if you can or layer. I usually wear a fleece headband but also a wool hat on top of that. Hats don't seem to stay over my ears so I like the added layer.

Watch the news and look for wind chill and air temperature reports before heading out. Any temperatures under 20 degrees F. and a wind chill above 40 mph, you should consider a scarf or mask to assist you in warming the air you breathe in. Two most critical things to keep in mind in very cold temperatures is reduce skin exposure (to prevent frostbite) and to warm the air you breath in. Your body is great at warming your inhaled air before reaching your lungs but in very cold temperatures it could use a little help.

One of the most common issues with cold weather training is dehydration. Many people don't think about drinking water while working out in the cold because they don't want to cool their body but it is so important to fuel the body with water. Cold weather can stunt your desire to drink (your thirst mechanism) and you will not want to drink but you need to consciously consume liquids. You are prone to dehydration more because, even if you don't realize it, your insulated clothing will make you sweat and when you exhale you lose water in your body quickly.

What's your reward for a good cold weather workout? Hot cocoa and a bowl of warm soup or chili. YUM! These foods are thermogenics which help the body recover quickly and you will feel all warm and good inside :)

What is the right exercise program for you?

OK, so you decided to start getting in shape but what is the best way for you? What do you want to accomplish? Do you have weight to lose? do you want to feel better? Do you have a wedding or high school reunion coming up? Maybe you just want to reduce your stress levels. Whatever your reasons, there are different approaches to accomplishing them.

We all know that you need to find something you enjoy doing or your will not stick to it! If you hate running then don't run. For me personally I dislike running on a track because you go in circles and it's not fun. I do however love running on the grass, it's the soccer player in me I am guessing. It's like a diet, if you don't like cabbage you will not stick with the fad cabbage soup diet for more than a week. Pick something you know you will follow through on because it is fun and you enjoy it. I recently found out that I like zumba and was going to the gym on base for their zumba classes but found that the xbox kinect zumba game was convenient and fun and fit my schedule much better than the evening classes 40 minutes away.

If your goals are to be more flexible or de-stress you will want to incorporate some yoga style exercises or general static stretching (warm up first! We'll talk about this one later) into your routine to assist you in accomplishing your goals. This does not mean you have to go to a class (unless you want too). General yoga moves like downward dog, child's pose and sun salutations can be a great starting point. The picture below will take you through the sun salutation routine.

As for weight loss, you will need to get moving. Again, find something you enjoy whether it be walking or roller skating, playing on the playground actively with your kids, or joining a soccer or softball team. The goal is to get moving and burn some calories. Diet and exercise go hand in hand with weight loss, I don't care what anyone else says you need both to be successful.

Don't lose motivation:

Scheduling your workouts is important and keeping your commitments simple to start will help you build momentum. There is nothing worse than going all out and trying to workout 6-7 days a week and then crashing and burning after a week or two. Start with 3 days a week of moderate activity of 30-45 minutes and increase gradually by adding more time up to 60 minutes before adding more days. You will still see results and you will stick to your program more closely. You may even enjoy it more and get excited for the days you are doing your activities.

I have so much to tell you about but I'll leave it at this for now!

Rest is a good thing, but boredom is its brother.

Preparing for your new exercise program

There are some things to take into consideration when starting a new program. One of them is consulting a doctor if you have any recent health issues or diagnosis.

• Some of the my biggest red flags that I look for when working with people with health issues is diabetes and hypertension.
• Those with pre-hypertension or hypertension have a blood pressure over 140 (systolic) and/or 90 (diastolic) [Only one of these numbers has to be high to be considered hypertensive]. When you exercise or exert energy your blood pressure naturally increases because the heart is pumping more blood to the muscles to provide an increase in oxygen to the body. If your blood pressure is already high at rest it could be risky to increase it more with exercise because the pressure is not good for your blood vessels. Your physician can help you regulate it with medications. On the other hand, exercise is great for reducing your blood pressure, your post exercise blood pressure is typically lower than your resting pre-exercise vitals.
• For diabetics, glucose levels over 300 mg/dl is too high for exercise. This is a sign of uncontrolled diabetes and consulting a diabetic counselor or nutritionist is advised. When your glucose levels are over 300 mg/dl the body burns muscle and this is contradictive to what we want to accomplish with exercise.
• So another thing you will need to do is decide how you are going to measure your progress.
• Keep a log or journal and write down how you feel, your weight, what you eat, your daily exercise and activity, spedometer steps, body measurements, Body mass index (BMI), and body fat %. Decide what measurements (any or all) are important to you and stick to a weekly routine of updating your measurements and seeing your progress.
• Here are some calculators that can help you determine your BMI and Body fat %:
• BMI: http://www.acefitness.org/calculators/bmi-calculator.aspx
• Body Fat %: http://www.acefitness.org/calculators/bodyfat-calculator.aspx
• If you are taking measurements and weighing yourself to evaluate your progress you will need a scale and a measuring tape. Weigh yourself everytime at the same time and in the same clothes or without clothing. I like to weigh myself in the morning after I use the bathroom. Measuring your waist at the umbilicus, around that largest part of the buttocks and around the bust can provide you with easy and consistent measurements.

This may seem daunting but it will help you realize even the smallest of changes which will keep you motivated as you go!

 "failure to plan is planning to fail"

NEW YEARS RESOLUTIONS

Many people spend new years day every year making commitments to changes or recommitting to the ones that didn't pan out the way you would have liked. These resolutions can be anything from weight loss to financial stability. One of my resolutions this year is to pass onto my friends some of the information I come across to help them resolve to stay healthy and fit in 2011.

This will be information related to youth, teens, adults, and older populations as I hope that any and all information on here will help someone and may be a good read. Please help me in my resolution by giving me feedback and asking me questions! Thanks everyone and best of luck on your resolutions!