Cool Hands to Burn More Calories

I am passing on this information from an interesting study done at Stanford University.  Hey, most of us can use all of the help we can get to get the most out of our workouts.  It seems like a reasonable way to make workouts more tolerable  as the weather gets warmer too. 

Just keeping your hands cool while exercising can reduce the discomfort of overheating and sweating so you work out longer.

That finding comes from a new study in the journal Circulation by Stacy T. Sims, PhD, a research scientist and exercise physiologist at Stanford University School of Medicine. She recruited a group of 24 obese, yet healthy, women ages 30 to 45 to test the idea that cooling their hands might help them exercise longer -- a practice already used by some professional athletes. Dr. Sims enlisted obese women since they tend to give up exercise easily due to sweating, exhaustion, and overheating. Fat acts as an insulator, which is why overweight people tend to overheat when they exert themselves.

Sims divided the women into two groups. One held a device that ran cool water (60.8 degrees F) through it, while the second group's device had water at body temperature (98.6 F) running through it. The women then attended three exercise sessions a week for 12 weeks. The workouts included a mix of strength training and aerobic exercise.

At the end of 3 months the results were impressive. The women with cooled hands burned 2 inches of belly fat off their waists, lowered their blood pressure from 139/84 to 124/70, and shaved an average of 5 minutes off their time for a treadmill test. The women with body-temperature water showed no significant differences in any of the measures -- likely, Sims notes, because many of them dropped out early and skipped a lot of sessions.

No matter your weight, keeping your hands cool is one way to help you keep exercising when you'd rather cut your workout short. How to do it? Freeze a bottle of water and hold it in your bare palm while you work out, Sims says. As it melts, take a nice hydrating drink of water, which also helps your body cool down.

(Preceding information found at www.realage.com)

Try it out.  Let me know if it works for you!

In Health,

Charity

Raising a Lifelong Learner

I copied the following from realage.com   I know it has nothing to do with fitness, but I know that positive thinking and loads of encouragement are always healthy for our kids.

Enjoy!

Charity

Seven Steps to Raising a Lifelong Learner

1. Define their learning style. Figure out if it’s primarily:

• Visual—learns best by seeing teacher demonstrations, diagrams on board, pictures in books.
  
• Auditory—learns best by listening to lectures, discussions among class- mates, even audio books.
  
• Kinesthetic—learns best by doing, engaging with the environment, role playing.
  

2. Enlist help. Partner with your child’s school to implement a program that encourages success.
   
3. Keep focused. Help your child work on what needs to be worked on first, finish it, and then move on.
   
4. Celebrate success. Praise kids often for what they’re good at and encourage continued growth in those areas.
   
5. Stay positive. Don’t allow children to define themselves by limitations: “I’m no good at math” or “I’m a bad reader.”
   
6. Track progress. Spotlight how hard they try, how far they’ve come.
   
7. Provide perspective. Let them know that you make mistakes, that perfection isn’t the goal, and that errors are an opportunity to learn. 

Can We Fight Childhood Obesity?

After spending the past week fighting a cold and sinus infection and wiping my daughter's little runny nose, I am ready to get back into the swing of things.  I really hate being sick!!!  I hate it even more when my kids are sick.  So, as we continue on the road to better health and hopefully sleepFULL nights, I am ready to get back to business.  Raising healthy kids is on the top of my agenda.  I'm sure almost everyone is aware that as a country we are expanding.  I am not referring to our boarders.  I'm talking about childhood obesity.  Lets look at some facts.

• "To accommodate larger kids, some schools have instructions for teachers to provide separate chairs and desks for students who cannot fit into the pupil chairs. And school furniture makers are increasing the size of chairs and desks to accommodate larger students." (CNN Health, Feb 15, 2012)

• According to the CDC the rate of childhood obesity has gone from 7% in 1980 to 20% as of 2008. 

• 70% of obese youth ages 5-17 have at least one risk factor for cardiovascular disease.

• Obese children are likely to become obese adults.

• Obese children are at increased risk for diabetes, bone and joint problems, sleep apnea, psychological problems, and social problems.  They are also at increased risk of many types of cancer.

When I see the hot lunch menu for my children's school, I feel like I am the only one who is alarmed by this.  They had a whole week when every food came on a stick.  My daughter's music teacher rewards her students with doughnuts.  What?!!!  Other teachers reward students with candy.  The children's menus at restaurants rarely include "real food" or anything green.  There seems to be a lack of taking our children's health seriously.


So, if we are aware we have an obesity crisis what are we going to do about it?  I stand back and shake my head, but I wonder what could I really do to make a positive change.  How do we help our schools?  How do we teach our children to make healthier food choices and get the physical activity they need?  


My children do take their lunch to school most days.  I try to provide healthy meals and snacks for them when they are at home.  I encourage physical activity.  What else can we do?  How can we get our schools on board?  I am open to any ideas.


Please share a comment.


In Health,
Charity

Solutions For Trouble Spots

As a trainer I often am asked how to correct areas of the body where excess fat accumulates, AKA trouble spots.  We are all genetically predisposed to carry fat is certain areas, and unfortunately, there is no magic exercise to change that.  However, there are some things we can do to change the appearance of those trouble spots.  Here are a few common problem areas and some solutions.

Bingo Wings
I know, it's not a nice term.  It refers to the lax skin and fat on the back of the arm that keeps waving even after you stop, otherwise known as the triceps.  This tends to be a trouble spot for most women, and an area that needs special attention even if you are not over-fat.  The problem is that we use our biceps for most lifting and the triceps get lazy.  One of my favorite remedies is the triceps dip.  I also like scull crushers for isolating this muscle.  I often finish out a triceps workout with some triceps pushups as well.

The Big Belly
There is no such thing as spot reduction.  Millions of sit-ups will not get you flat abdominals.  Cardiovascular exercise and a healthy diet will though.  Depending on your genetic makeup, you may just carry your extra weight in your belly, so regardless of where the extra fat is, the prescription is the same.  Lose excess fat.  Abdominal exercises are great for defining and strengthing the muscles.  Be sure that you are doing them correctly so that they are effective.  Work on pulling in the abdominals all of the time.  This will strengthen them, protect your back, improve your posture, and make you look thinner.

Love Handles
It's a genetic thing.  It also tends to be more of a guy thing.  Everything for the belly applies to this too.  I would also recommend exercises that build the lats, shoulders and chest.  This will give the appearance of a smaller waist.

Flabby Thighs
Just as I mentioned above, you cannot spot reduce, but you can tighten up your legs by building some muscle.  A lot of women are afraid that building muscle will increase size, but really the opposite is true.  One of the great things about lower body work is that it burns a lot of calories.  So, you  can decrease fat and build muscle at the same time.  Some of the best moves for the lower body are squats and lunges.  I also like to include pile squats for the inner and outer thigh and dead lifts for the hamstrings and gluteus.

Cankle
In case you are not familiar with the term, it refers to a lack for definition between the calf and ankle.   One of the main exercises I would recommend to increase calf definition is calf raises.  Try standing on a step with your heels hanging off.  Lower the heels and then lift up to your tippy toes, repeat.

Slouchy Back
Most people are not even aware of this in themselves, but with all of the time we spend at a desk and in front of a computer, this can really be a problem.  What happens is that the upper back muscles become stretched and weak and the chest muscles shorten.  Preforming exercises that strengthen the back, like rows and reverse flys can help.  Also, lengthen the chest muscles through stretching.  Try placing one hand on a wall and with that arm straight pull it back using the wall for resistance.  You can also grasp both hands behind you and press the shoulder blade together.

Even though we are all genetically predisposed to carry weight in places we may not like, we are not doomed to live with it.  Most trouble spots can be improved with the right amount of effort.  Try some of these exercises today, be consistent, and get results.

In Health,
Charity

23 and 1/2 hours: What is the single best thing we can do for our health?

Avoiding Fitness Plateaus

The dreaded Plateau!

You have been working hard to meet a fitness or weight loss goal and suddenly you stop making progress.  

This happens to a lot of people and it can be frustrating, but it is avoidable.  Basically, it's your body's way of telling you that it has become accustom to what you are doing and you need to change things up.  Here is a list of things you can do to avoid a plateau or overcome one.

1. Add intensity to your workout.  If you always go at the same speed, go faster.  Try adding in a few sprints.  Sprints can be done running, biking, elliptical, rower, pretty much anywhere.  
2. Add more weight.  If you have been lifting 5 pound weights for a month your body is not going to respond anymore.  If adding weight is not an option, try adding more reps.
3. Decrease rest time between sets.  
4. Add more sets.  Three sets of any one exercise is considered optimal, but their is not much research about adding more sets.  I will say from experience that an extra set increases the challenge.
5. Add another workout day.  If you have been working out 4 days a week, try 5.
6. Try something new.  Maybe this is a good time to really shake things up.  Take a class, join a team sport, or learn a new workout.
7. Look at your nutrition.  If you are close to meeting your goal you may find that you have to get a little stricter to make it to that goal.  Make sure you are eating enough, but enough of the right things.
8. Avoid overtraining.  It seems counterintuitive, but too much exercise can actually impede your progress.  Make sure you are giving your muscles a rest for at least 24 hours.  For example, if you worked upper body on Monday, work lower body one Tuesday.  If you are feeling weaker, getting ill frequently, have an injury, or are extremely tired these can be sign of overtraining.  Listen to your body!

The bottom line is that you are going to get the best results, and continue to get results when you change things up frequently.  You need to keep your body guessing so it cannot adapt.  Sometimes that will mean getting out of your comfort zone.  It will be well worth the challenge when you make it to your goal.  You are stronger than you think you are!

In Health,

Charity

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