A PERSONAL TRAINING WEBLOG BY DONNA

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SPRING IS IN THE AIR IN NEW ENGLAND

by Donna on April 21, 2009

After another long winter, it’s time to get outside! The best way to get exercise is, by far, outside in the open air. Whether it be running, jogging, bicycling, kayaking or just walking. The sights, sounds and smells take your mind off what you’re doing, so exercise is actually easier and time just flyes by. If you’re away from the city and the air is clean, you’ll be doing a great favor to your lungs. Breathe deeply to blow out that wood burning or oil burning residue from your heating system and that stale air from your office building.

Don’t limit it to cardio either, add in some resistance training by dropping down on a soft spot and doing some push ups or sit ups. Use a rock or park bench for some tricep dips or step ups. Get in your calf raises and squats too. Bring a band with you and wrap it around a tree for some rows and chest presses. Don’t forget to stretch, too. Be imaginative and have fun, Spring is short in New England.

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How is YOUR stress level these days?

by Donna on January 11, 2009

There’s no denying it, stress is high these days. All around us people are having financial problems. Some people we know have lost their jobs, others have even lost their homes. How could we NOT be stressed out about it?

In December, the American Psychological Association reported that 80% of Americans feel stressed by the economy. When those people head to their doctor, what will happen? You know the answer to today’s health problems – prescription drugs. When the prescription drugs are started, who knows when they can or will be stopped. Will it be lifetime of taking daily pills? Who knows! On top of that, there is the cost of those drugs and the doctor visits to follow up and continue the renewal of those prescriptions. How much does your medical coverage pay and how much will you pay out of your own pocket? The financial worry that put you in that position will become a vicious cycle in itself of doctor bills and pharmacy costs.

Well there is another option! One that you may already be paying for, that monthly automatic payment to your gym. Start using it – especially on those cardio machines. Burn up calories and burn up stress at the same time. Studies have shown that exercise reduces stress. It actually helps our bodies, physically and mentally to deal with stress. So before turning to your doctor because you feel stressed out, take a trip to your gym everyday for a week. After five to seven days of exercise, you’ll feel better about yourself and you’ll be able to clearly make a decision as to whether you really need to see your doctor, or if you can deal with this economy without those drugs.

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It’s New Years Resolution Time Again…

by Donna on January 1, 2009

Well it’s here – 2009 – What will we resolve to do this year? Will it be the same as last year? Will we be able to actually follow through on our resolutions?

If it’s to exercise, eat healthy, live healthy – then you should follow through. How else will you feel better, have more energy and live a longer, better quality of life?

I say: "Just do It ". You know you can. You can do anything you put your mind to…seriously. If you need help doing it call a personal trainer. Even for just three sessions to get you started, or to show you how to get started. Anything to make it happen. Otherwise, it’ll be like every other year. Resolutions come and go with no result unless YOU MAKE THEM HAPPEN.

Here’s to a healthy and Happy New Year!

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Ahh, The Holidays are here…

by Donna on December 25, 2008

Yes, it’s that time, no matter what you celebrate, you’re in the midst of it now. Gathering with family and friends, we can’t help but indulge in the food and drink that is most harmful to us. Go ahead, indulge…but remember to keep it to a day or two and not to skip your workout.

It’s okay to let yourself go a few days a year. If its not your every day norm, it’s makes the celebration even more special when you have that decadent dessert and more than one glass of wine. Keep it in moderation and don’t drink and drive!

On New Years day, organize your schedule to workout at least three times per week, clean out your kitchen cupboards and fridge of those leftover ‘bad’ foods and go on with your life. Don’t look back and don’t feel guilty about it because now you’re on your way to a healthy lifestyle.

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The Healthy Effects of Red Wine

by Donna on November 15, 2008

Over the past ten years there have been numerous studies on the healthy effects of red wine, which we’ve heard snipets about on the news or read about in the paper. My clients sometimes ask me about it, so I’ve looked into it. My own research has determined that there are three particular types of wine that produce those positive benefits. They are: Cabernet Sauvignon, Petit Syrah and Pinot Noir, in that order. The benefits include: reducing ‘bad’ LDL cholesterol, increasing ‘good’ HDL cholesterol and reducing harmful blood clots. All are obviously good for your cardiovascular system.

The studies identified specific amounts too. For women it’s one 4 ounce glass per day, and for men it’s one or two 4 ounce glasses per day. The studies also point out that this applies to ‘otherwise healthy individuals’. Which means that if you already have cardiovascular disease, or any other disease including alcoholism, you should not assume that you will reap the same benefits and should speak with your treating physician about it.

Researchers have also found that the antioxidant in red wine inhibits tumor development in some cancers and aided in nerve cell formation, which can be helpful in treating diseases such as Alzheimer’s and Parkinson’s. Most recent studies, identified one more area: liver disease.

Researchers determined that one glass of red wine a day may reduce the the odds of a liver disease known as non-alcoholic fatty liver disease (NAFLD) by 50%. This is a relatively new development, so we may be hearing much more about it in the future.

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My Zari sings the blues to us

by adol77dai51 on October 7, 2008

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OCTOBER IS BREAST CANCER AWARENESS MONTH

by Donna on October 7, 2008

Every year I add one or two women to my list of ‘friends’ who have had breast cancer. By friends I mean actual friends, clients, acquaintances, family and friends of friends and so on down the line. It’s very frightening to think about, but knowledge is power and gaining knowledge about breast cancer is the best way to take care of yourself.

So I did a little research and put together bullet points of facts that we should know:

First thought is that breast cancer is NOT the leading cause of death among women – heart disease is
An easy way to take action against breast cancer is to exercise 4 hours per week
Two more ways to take action against breast cancer are to quit smoking and to avoid HRT
Because early detection can save your life – be proactive – get mammograms every one to two years if you’re over the age of 40. More often and begin younger if you have had an immediate family member diagnosed with it
Two more proactive approaches are to do monthly self exams (learn how to do them correctly) and to limit alcohol intake to up to 1 drink per day
While 80% of lumps are not cancer, 20% are and you need a doctor to give you the results, don’t assume

Those are the highlights, easy enough to remember and to make some right choices in your life.

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What about setting fitness goals?

by Donna on September 19, 2008

When you really think about it, getting ready to start an exercise program should be like starting up any serious change in your life. If you were starting a new business, you would set goals and if you were starting a project around the house, you would set goals. Sometimes they would be formal and written down, other times they would just be a thought process you went through in your mind. Either way, it should be done when beginning an exercise regimen.

Goal setting 101 teaches us to think in terms of short term goals and long term goals, and they are both important to keeping an exercise regimen going.

First, in the short term, you could say in 30 days, I’m going to be down five pounds or my waistband will be much loser than it is today. You need to set either a date or state the number of days, weeks or months specifically. This way you have your ‘check in’ points along the way. Also, you want to be more specific than saying ‘lose weight’. You want to state the number of pounds, or a marker such as your waistband tightness. You don’t need to think in terms of weight loss only. You could say, since I can use the five pound dumb bells today, in 30 days I want to be strong enough to use eight pound dumb bells.

Now, once your time frame and specific goal is set, it’s time to put a plan in place on achieving that goal. So if your plan is to lose five pounds, it’s time to set parameters on your eating habits, as well institute an aerobic routine with some resistance training for toning too. If your goal is to increase to eight pounds dumb bells, it’s time to institute a plan for getting stronger through resistance training.

Now, at the first check point, whether it be 30 days, or some other time frame, you take a look to see if you’ve achieved your short term goal. If yes, it’s time to set the next goal, if no, then go back to your plan and find out why it failed. Was it the plan or was it you not following the plan?

Second, you need to add in a long term goal. Now thinking in terms of months and years – what do you want to be doing, or what do you want to be wearing? This could be a wedding date, a vacation date or just that you want to be in shape to keep up with your grandchildren.

With having that long term goal in mind, you are able to continue to set short term goals to reach it.

Can you do this on your own? Do you need help? Remember I’m here to help you.

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