Exercise 101--Taking the Fear Out of Fitness

Do you go to the gym without a plan?  Are you intimidated by the scary looking machines.  Have no fear!  I am going to give you some basic information and exercises that can help you get started with confidence and get results.

A FEW TIPS...

• First, you should always have a plan.  Writing down your workouts not only gives you direction and helps you use your time more efficiently, but it also helps you track your progress.

• You have got to mix it up.  If you go to the elliptical every time and workout for forty minutes then go home, you are not going to see the results you are looking for.

• If you can afford it, get a trainer.  There is nothing worse than poor form.  It may not hurt now, but believe me it will catch up with you.  A trainer can help you get started, create a plan, set goals and keep you on track.

• Do not fear free weights.  Almost everyone should be lifting weights, even if it's just your own body weight (more on that later).  Women, you will not get bulky unless you have an abnormal amount of testosterone.  Adding weights will help you see results sooner.  

• Long slow cardio is out.  Science says it is all about high intensity interval training (HITT).  This means getting out of your comfort zone and working harder for a shorter amount of time.  Efficient, I love it!!!

• Always warm-up, cool down, and stretch.  There has been some controversy about the best time to stretch.  The latest science says the end of your workout is best.  Never stretch cold muscles.  If you are very stiff, do some gentle stretching after your worm-up.

• Dress appropriately.  Comfortable clothing that is breathable and not too hot, a good sports bra (women only, please :), and proper shoes are a must.

• Bring a water bottle.  Drink a glass of water prior to your workout, sip regularly during, and drink another after.

• Eat appropriately.  To get the most out of your workout, eat about 2 hours prior.  A combo of carbs and protein will give you energy.  Eating after will help you recover.

• Quality over quantity.  As soon as your form breaks, you need a break too.  Don't risk an injury by getting sloppy.

• If you don't know what an exercise is for, don't do it.  You should always know what muscles you are working so you can focus on making your movement more effective.  If you are doing a triceps kickback and are feeling it in your shoulder, something is not right.  I have seen some pretty funky exercise moves in the gym that I can't figure out.  Some things really have no practical purpose.  Stick to what you know, and get help to learn new things.

• Stop if something doesn't feel right.  Learn the difference between normal fatigue and pain.  You should work to the point of discomfort, never pain.

• Be consistent.  Exercise at least 3 times per week.  Anything less than that is ineffective.

Ok, so those are some basic preparations, now lets talk about some basic exercises.  There are a few moves that I start almost every client out with.  These are what I consider staples in our exercise repatuar, and you should learn how to do them with perfect form before you can move on.

Squats

If you are a beginner or very deconditioned, you can start by sitting in a chair and standing up, repeat.  Another way to start is with an exercise ball placed between your back and a wall.  Lean against the ball as you lower into a squat.  You should be able to see your toes when you are down in your squat.  If not, step your feet out further from the wall.  Keep your abdominals pulled in tight, shoulders neutral and relaxed, and back straight.  Don't forget to breath.  Inhale down, exhale up.  Try to get your thighs parallel to the ground.  It's ok if you can't, keep working on it.

Pushups
Don't be intimidated by the pushup.  I have had women in their 70's doing pushups.  If you modify, even the most unfit individual can do them.  Start by facing a wall.  Put your hands on the wall at shoulder height and distance.  Walk your feet back until you are at an angle, body straight, and on your toes.  Lower toward the wall using your arms, body straight, push back till arms are straight but elbows and not locked. As you get stronger, try placing your hands on a lower surface like a counter top or bench.


Plank
The plank is a great way to get in touch with your abdominal muscles if you haven't used them in a while.  If you cannot feel your ab muscles pull in or do not know how to pull them in (like after childbirth) start with planks.  Crunches will do you no good if you are not pulling in your ab muscles.  The plank is a basic pushup position.  You are on your hands and toes forming a straight line.  You can also try it on your elbows.  Watch to be sure your butt isn't up in the air, neither are you sagging into a sway back position. Create a straight line from your shoulder to your wrist as well.  Hold for as long as possible.  Try to increase your time as you get stronger.

Walking/Running
Almost anyone can walk and you can use the great outdoors free of charge.  The only thing you need is some good shoes.  If you are not sure what kind to get, go to a store that specializes in athletic shoes.  They will help you pick the right ones.

Putting it Together.  The Six Week Challenge.
Here is a sample Six week plan to try with only these moves.  These will take 20-40 minutes.  In the beginning, rest as much as you need to between sets.  As you get stronger, decrease your rest time until you can go through all three sets with no rest.


Beginner Workout 
Walking warm-up 5-10 minutes
10 Pushups
10 squats
Plank as long as possible
Walk as briskly as possible 5 minutes

Repeat 3 times

After a few weeks you are feeling stronger.  It's time to add on.

Intermediate Beginner Workout
Walking warm-up 5-10 minutes
12 Pushups
8 Squats plus 8 plie squats  Bring your feet out wider, toes pointing out to the sides.
Plank (add on 15 seconds to your longest time)
Walk briskly 7 minutes

Repeat 3 times

You might be ready for this after two weeks of the intermediate beginner workout.

Advanced Beginner Workout
Warm-up 5-10 minutes
15 Pushups (if you have been modifying try a lower surface)
10 Squats
10 plie squats
Plank (add on another 15 seconds)
Walk briskly or jog 10 minutes

Repeat 3 times

With consistency, you should be feeling more fit in a matter of a few weeks.  Think positive thoughts!  You can do it!

In Health,
Charity

  

NO MORE EXCUSES

HOW MANY EXCUSES DO YOU HAVE FOR NOT WORKING OUT?

I'm tired

It's boring

No Time

My big toe hurts

Bla, Bla, Bla

  

IT'S TIME TO END THE EXCUSES--TODAY IS THE DAY

Exercise is like brushing your teeth.  That's right,  do you wakeup and rush to the bathroom all excited to brush your teeth?  Probably not.  Do you do it anyhow?  Gosh, I hope so!  So, Exercise is like brushing your teeth.  You get up and do it because you know you need to.  Make it a habit.  NO EXCUSES!

Sorry, I have to vent a little, but the bottom line is that tomorrow may not be a better day.  Today is the day that you have right now.  It's all a matter of making the choice.  Either you want to take action or you have to be happy where you are.  It is all up to you.

In Health,
Charity

Eat Out and Lose Weight

So, it's the weekend and for us that means some dietary splurges.  I'm not justifying, just admitting. :)  For us, the weekend usually means some eating out.  There are some ways you can splurge on the weekend without undoing all of your good eating during the week though.  Here are some of the tricks I use.

• Share a meal.  My husband and I usually find something we can split.  Not only do we save money, but we never go away hungry.  Restaurant servings are way too much food for one person.  If you can't share, have the server box up half of your meal to take home.
• Don't drink your calories.  Water is always the best choice.  It's free, helps flush out fat and fills you up.
• Decide where you want to splurge before you start.  Do you want the bread before your meal or desert after.  Try not to do both.
• Get your dressing on the side.  
• Start with a soup or salad. It takes about 20 minutes for your body to tell your brain your full.  If you're a fast eater--like anyone who has kids--you may have overeaten before your body has a chance to let you know.  Starting gradually will give your hormones a chance to keep you from overeating.
• Avoid cream and butter sauces, anything "crispy", breaded, or fried.  Opt for grilled veggies and meats and tomato based sauces.
• If you know you are going to splurge later in the day, make an effort to eat really healthy the rest of the day.

Have a great weekend!!!

In Health,

Charity

Pregnancy and Fitness

I am 25 weeks (and counting) along with my forth pregnancy.  I am sitting here trying to determine if I should go and workout or write on my blog.  So, the topic of pregnancy fitness comes to mind.  There is so much misinformation about staying fit during pregnancy, so I though I would give a few facts.


(Disclaimer:  Always consult your Doctor before beginning any exercise program.  These tips are intended for healthy moms and babies who have no conditions that would contraindicate being physically active.  When in doubt, ask your doctor or midwife.)

Ideas about fitness during pregnancy have changes a lot during the past several years.  We have gone from considering pregnancy to be a delicate condition, to being a normal healthy process.   Walking has been considered a good safe workout that most women can preform.  However, now many athletic women are taking it to the next level, and finding that they can maintain their fitness level throughout their pregnancy.

BENEFITS:

Some of the basic benefits of exercise in pregnancy are staying healthy, improved mood, decreasing some discomforts, building stamina for labor, and faster postpartum recovery.

We all know that exercise is good for our heart, but there is some exciting new evidence that it also benefits your baby's heart.  A 2011 study found that women who exercised at least 30 minutes, three times a week boosted babies' heart up to one month after birth.   Another study in 2008 showed that women who exercised had fetuses with lower heart rates--a sign of heart health. In a 2010 study, researchers reported that exercise led to a modest reduction in birth weight. (The Independent, April 2011) Increased weight at birth has been linked to obesity in childhood and diabetes.

Another cool fact I have read is that exercise early in pregnancy helps the placenta create more blood vessels and consequently brings more oxygen and nutrients to the baby.

EXERCISING SAFELY:

In a healthy pregnancy, even a previously sedentary women can safely begin an exercise program.  It is always important to discuss exercise with your healthcare provider to help decide what activities are appropriate for you.  Walking is considered safe for most women.  Some other examples are swimming, stationary biking, elliptical machines and low impact aerobics.  Jogging is also considered safe if you were a runner before your pregnancy.  There still seems to be some confusion about exercising and heart rate.  I have read several articles that recommend that a pregnant women's heart rate does not exceed 140 bpm.  This is outdated information.  The following is a quote from the head of obstetrics with the Mayo Clinic.

If you exercised regularly before pregnancy, there's no need to focus on your heart rate for exercise during pregnancy.

Years ago, some experts recommended a heart rate of no more than 140 beats a minute for exercise during pregnancy. Today, however, heart rate limits aren't typically imposed during pregnancy. For healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity — preferably spread throughout the week — without any specific heart rate limits.  ( Roger W. Harms, M.D., Mayo Clinic, 2011)

Avoid the following:

• Breath Holding
• Any activity where you might risk falling
• Activities that may cause abdominal drama
• Waist twisting movements
• Overheating
• Lying on your back after the first trimester
• Exercise that puts excess strain on the abdominal muscles, like crunches or double leg lifts

Things to keep in mind:

• Drink plenty of water--a cup before, one every 20 minutes during, and one after. (more if it's hot)
• Don't get overheated.  A temp over 102 for more than 10 minutes is considered dangerous.
• Calories--A women with a normal BMI is recommended to get 300 more calories more per day than before pregnancy.  You may need more if you are exercising.
• Your center of gravity changes during pregnancy and you may lose your balance more easily.
• Stop exercising if something doesn't feel right.
• Hormones cause your ligaments to stretch increasing risk of injury.
• You will probably get out of breath faster.
• Take time to warm up and cool down.
• Don't stop suddenly.  This may cause blood to pool in your extremities causing faintness. 
• Lying on your back could impede blood flow and oxygen to the baby.

Common pregnancy exercises:

• Kegels--If you don't know how to do them, google it for more detailed info.  These internal contractions work the pelvic floor muscles which support your urethra, bladder, uterus and rectum.  Very important!
• Pelvic tilt/angry cat--These are done on your hands and knees.  Inhale and tighten your abdominal muscles tuck your buttocks under and round your back.  Relax back to neutral position as you exhale. Repeat
• Squat--stand facing a chair for support, feet slightly wider than hip width toes pointed out.  Lower toward the floor as if sitting in a chair.  Keep the weight in the heels. Inhale, Exhale as you rise to standing position.  
• Tailor Pose--Sit against a wall.  Bring th soles of your feet together.  Gently press your knees away from each other.  Keep this position for as long as you are comfortable.

Weight training:

It is important to keep your movement controlled to avoid injury.  Remember your ligaments will be looser during pregnancy.  When in doubt use a lighter weight and increase repetitions.  You may want to avoid lifting weights while standing to prevent blood from pooling in your extremities.  You also should avoid any situation where you could drop a weight on your abdomen.  Lifting weights overhead is generally not recommended.  The reason for this is that many women do not have the abdominal strength or technique to do this safely.  Extra care needs to be taken because of hormone induced loser joints.  So, if you have been lifting for a long time and have maintained abdominal strength throughout your pregnancy, it's probably ok for you to continue cautiously.   If you are new to lifting, it is probably best for you to avoid lifting overhead.

The following exercises are considered safe to preform during pregnancy.  You may want to try sitting on a bench, ball, or chair to do them.  

• Shoulder Raise--Front and Lateral
• Seated Row
• Plie Squat
• Tricep extensions
• Bicep Curls
• Push ups or modified pushups
• Planks

This is by no means a all inclusive list.  There has not been a lot of research done in regards to weight lifting during pregnancy, so sometimes you just have to use your best judgment.  

As always, if you have any questions ask your caregiver.  Listen to your body.  If it doesn't feel right, stop. Have a safe, healthy, fit pregnancy!

In Health,

Charity