Be Fit NH

Aerobic training or cardio training is one of the three major elements of a good quality fitness routine.  It can be the most important for certain groups of people.  It’s the one way to reduce cholesterol, and the major way to drive down blood sugar on a regular basis for diabetics.  It’s important for those with any type of heart disease (with your doctors blessing of course) to increase cardiovascular fitness and strengthen the heart muscle.  It’s important for everyone to do in order to burn calories and to strengthen and maintain a strong heart muscle.  It also helps to reduce stress, you can actually feel your frustrations melt away with the sweat coming out of your pores!

To make the best of your aerobic workout you need a heart rate monitor.  To calculate your aerobic range, which is 60%  to 85% of your maximum heart rate, you deduct your age from 220, then take that number which is your maximum heart rate and multiply it by .60 and .85 arriving at your aerobic range.  Using the heart rate monitor, exercise with your heart rate between those two numbers for a minimum of 30 minutes three times per week.  As your heart becomes stronger, you should work up to four times per week, or go to 45 minutes three times per week to get the best results. 

You can use a road bike or a stationary bike, the streets or the treadmill or any of those machines lining the walls of the gym, just choose your favorites and get going!  Just for fun try every one of the machines for 10 minutes each the next time you’re at the gym.

When you think of personal training, it’s usually one-on-one with client and trainer, as opposed to group training which is a group of people with one trainer in the front of the room.  But what about a couple?  You and your significant other working out together with a personal trainer.  I’ve always had at least one couple to work with.  I find it both fun and challenging.  It would be impossible to do if each needed an individual workout routine, but when their conditioning is similar, I can manage to provide an excellent workout in our one hour session.  Lately I’ve been getting more and more inquiries about it.  Most ask if there is a discount, which there is, and others want to do it to spend more time with their spouse, or to be sure their spouse is doing some exercise.   The only drawback I’ve found is the space.  Sometimes we’ll need to move some furniture to have enough room for both to be exercising at the same time without bumping into one another.   I see that it’s enjoyable for married couples who rarely spend time together.  They get some needed discussions in about the kids, or the upcoming vacation.  I feel like I develop a closer relationship with my long term couples since I’m involved in some of these discussions.    But in the end, I’m there to see them attain their fitness goals, so while their talking, I’m pushing them on to the next exercise in the sequence, or making sure the level on the elliptical is high enough. 

I just finished reading an article in Time magazine that described a study that proved exercise improves memory.  The article began by explaining that the memory loss we all experience beginning in middle age is normal (I’m happy to hear).  Initially it was a research completed on rats that showed exercise produced new neurons in the brain.  The research was then tried on humans, one hour on the treadmill four times per week proved to increase blood volume in the brain.  Those same people went through memory tests before and after, and there you have it - better memory!  It was aerobic exercise specifically, so get your heart rate up often.

I had a test done last year through my Naturopathic doctor.  she found that my toxic load was rather high.  I’ve inhaled, absorbed and ingested too many toxins, which include the pesticides on my produce.  My goal is to eat 100% organic, but it’s been impossible.  First of all, I live in the Northeast.  Our winters are long and our summers are hot and humid, the first making for a short growing season, the second making for a healthy bug environment, the organic growers nightmare.  So the majority of my organic food has to be shipped to me, now I have to think about our planet.   How much emissions went into the atmosphere to get me that apple?  The simple answer is “a lot”.

I have to make some difficult choices when shopping as it is, now I found out about something else I should be considering.   I took the RealAge Test a few months ago (www.realage.com).  I was happy to find out that they put me 7 years younger than my chronological age, but I find them too main stream for most of their recommendations.  I remain on their emal list to see if there is anything interesting, and found yesterdays to be “interesting”.  See the post at http://www.realage.com//ct/eat-smart/food-and-nutrition/tip/5776 entitled 12 Foods Where Organic Makes Sense.  It turns out that some fruits and produce require more than average pesticide use.  By avoiding these 12, the article claims it cuts our intake of pesticides by 90%.  Pretty high number to toss on the table, but even if it’s exaggerated by 50%, the number is still good.  To recap, here are the 12:  peaches, nectarines, strawberries, cherries, apples, pears, imported grapes, spinach, lettuce, potatoes, celery and green bell peppers.

So for these 12 items, I’ll be choosing my own health over that of the environment, I apologize in advance to those who would choose the opposite.

Walking is great exercise, it’s gets you out doors to (hopefully) fresh air, it strengthens your legs and calves, it keeps your hip, knee and ankle joints well lubricated, it improves circulation, it builds stamina, improves your mood by reducing stress, you can meet new people, and it BURNS CALORIES - that’s the important part. Since you’re burning calories, you’re losing weight, you’re increasing the strength of your heart muscle and you’re getting healthier and healthier.

Using a pedometer can really be a benefit to getting exercise through walking. Studies have shown that we walk an average of 5000 to 5500 steps per day, and that 10,000 steps per day is where you see the most benefit. 10,000 steps is equal to about 5 miles for the average stride. Just having the pedometer hooked to your belt loop will be the reminder to keep moving, or to take the stairs, or to go out and walk during your lunch break at work.

I advise my clients to keep a log of the information their pedometer gives them at the end of each day. It includes the date, number of steps, miles, calories burned and a space for any notes for that day. The notes area can be helpful to track why there was a significant difference, either fewer or more steps on a given day.

Here are some ways to add steps to your day - remember your goal is 10,000:

• Park in the far back of the parking lot at work, or at store lots
• If you take a bus, get off the bus a few stops before your usual stop and walk the rest of the way
• Take the stairs
• Pace while waiting for meetings to start or while making phone calls
• Get up and walk around during commercial breaks
• Do not use drive throughs, park and walk in - better yet stay away from places that have drive throughs the food is no good for you
• Dedicate a few minutes to walking each hour
• Walk during your lunch break
• Form a workplace, neighborhood or friends walking group
• Make a family habit of walking in the morning or after dinner (or both)
• Take advantage of 5k charity walks so you have company while walking
• Take an extra trip up and down your stairs, just for fun
• Bring your groceries into the house one bag at a time
• Take the dog for a walk, they’ll love you for it. Take your neighbors dog for a walk if you don’t have one!
• Pace while waiting for a meal to heat in the microwave
• Use the lavatory at work that is furthest from your desk

Go ahead, add more bullet points, there are plenty of ways to add walking to your daily life!

Well I’m finally touching base once again, I have to, I need to THANK everyone who made it possible for me to be named the BEST FITNESS INSTRUCTOR in the Hippo Press “Best of 2008″ survey. This is a thrilling experience for me, and all my current and past clients made it happen. The writers made a couple of mistakes, though. One on the spelling of my last name, which is common, but they also didn’t include my telephone number. I’ve been promised that it’ll be corrected for the “Best of” magazine being published next week, and hopefully corrected on the Hippo’s website. I may even have some pictures of me in the magazine, even more exciting! Thank you all, once again, for voting for me.

It’s the busiest time of of the year for those of us in the fitness industry.  All those new years resolutions we’re helping to keep, which I love doing it for my clients. 

This year I have a varied group of new clientele, men, women,  a young woman, those who want to lose weight, those who need to reduce their cholesterol, a woman who is going on vacation in the Spring and wants to be in better shape for it.  So I’ve really enjoyed the challenges of of the varied group.

I also began volunteering at the State Prison for Women.  It’s certainly been an experience of a different sort for me.  The women are happy to see me come in, and are really trying to work hard with me.  I started with a large group of 12, but I’ve lost some, so I’m trying to make the class from easy to moderately difficult so all can stay involved.  I have them do a lot of squats - all types: regular, wide stance, squat jumps, squat and kick, squat and slide, etc.  Plus the “old fashioned” type of aerobic class exercises.  I’m enjoying doing the exercises with them, especially since I’m not finding much time to dedicate to my own workouts.

I’ve also spent a whole ‘lot of time shoveling snow, off the ground and off the roof!  That’s a great shoulder workout - the roof rake is 12 feet long, so the law of levers really comes into play when I lift it up to the roof.  I don’t know for sure how much the total snow fall has been so far, but on December 31st we already had 44 inches fall.  Since then, we’ve had six more storms I think amounting to another 18 to 20 inches. 

Well that’s it for now, I plan on getting back here soon.  I’m still just as busy with clients, but I’m getting more organized and getting more accomplished.

This is a question I get a lot, so here is the grocery list I put together.  You can copy and paste it to your hard drive and print it to take with you when you shop.  There are some basic rules, which I bulleted at the end of the second page.  For the most part, you need to avoid certain isles in the store.  It’s best to just shop the perimeter isles, except for the health food isles.  Also, when you need canned, dry or bottled items, check the ingredients for sugar and partially hydrogenated oils and do not buy them if it’s listed.

GROCERY LIST

APPLES
ORANGES
PEACHES
CHERRIES
CRANBERRIES
PLUMS/NECTARINES
MANGOS
PINEAPPLE
BANANAS
FIGS
LEMONS/LIMES
BLUEBERRIES, BLACKBERRIES (FROZEN OKAY TOO)
FRUIT SORBET (NO SUGAR ADDED)
NON FAT/LOW FAT FROZEN YOGURT

PLAIN COLE SLAW (PRE-MADE IN BAG)
ROMAINE LETTUCE
CELERY
CARROTS
SWEET POTATOES
SQUASH
MUSHROOMS
GREEN PEPPERS/RED PEPPERS/YELLOW PEPPERS
EGGPLANT
TOMATOES
FRESH OR FROZEN GREEN VEGETABLES: BROCCOLI, BRUSSEL SPROUTS, GREEN BEANS, SPINACH, ETC
GARLIC
ONIONS

OLIVES
ARTICHOKE HEARTS
BLACK BEANS
SUN DRIED TOMATOES (NO OIL)
TOMATO SAUCE (NO SUGAR IN INGREDIENTS)
LENTILS
WHITE BEANS

GREEN TEA BAGS
BOTTLED WATER

TUNA FISH PACKED IN SPRING WATER

EXTRA VIRGIN OLIVE OIL
NEWMAN’S OWN OIL & VINEGAR DRESSING
BALSAMIC VINEGAR
HONEY
MUSTARD
COCKTAIL SAUCE
PICKLES

NEWMAN’S OWN LOW FAT FIG NEWMANS
RAW ALMONDS
WALNUTS
HAZELNUTS
RAISINS

EGGS OR JUST EGG WHITES IF YOU’RE WORRIED ABOUT CHOLESTEROL
LOWFAT COTTAGE CHEESE
LOWFAT/NON FAT YOGURT
PART SKIM RICOTTA CHEESE
FETA CHEESE (LOW FAT)
HARD WHITE CHEESE
SKIM MILK
ORANGE OR GRAPEFRUIT JUICE (100% JUICE MUST BE ON THE LABEL)
LOW FAT SOUR CREAM

TOMATO & VEGGIE ONLY SALSA (CHECK LABEL FOR SUGAR AND OTHER JUNK)
TORTILLA CHIPS (PLAIN FROM THE HEALTH FOOD ISLE)
RELISH OF ANY SORT IF NO SUGAR LISTED ON LABEL

WHOLE GRAIN PITA BREAD
WHOLE WHEAT BREAD

CHICKEN BREASTS
BUFFALO FOR RED MEAT
SHRIMP (FRESH OR FROZEN)
SCALLOPS
ANY FISH FRESH OR FROZEN

BROWN RICE
STEEL CUT OATMEAL
WHOLE GRAIN CEREALS (KASHI IS A GOOD BRAND)

ANY SEASONING/CONDIMENT/SPICE THAT DOES NOT INCLUDE SUGAR OR PARTIALLY HYDROGENATED OIL ON THE LABEL

OTHER NOTES:
• CHECK LABELS CAREFULLY FOR HIDDEN SATURATED FAT, ESPECIALLY PARTIALLY HYDROGENATED OIL OR ANY KIND AND SUGAR. 
• THE FEWER THE INGREDIENTS LISTED ON THE LABEL, THE BETTER
• SHOP AT THE HEALTH FOOD STORES WHEN YOU CAN
• SHOP IN THE HEALTH FOOD ISLES OF YOUR GROCER FOR AS MANY ITEMS AS AVAILABLE
• STAY AWAY FROM THE JUNK FOOD, SODA AND COOKIE ISLES COMPLETELY
• SHOP THE PERIMETER OF THE STORE EXCEPT FOR THE NATURAL FOOD ISLES AND CANNED AND BOTTLED ITEMS

A well balanced exercise program needs to include three major areas of fitness: Resistance or strength training, aerobic or cardio training and stretching or flexibility training.

Resistance (strength) training 20 minutes of resistance training with dumbells, barbells, body weight, resistance bands or using weight machines twice a week. All the major muscle groups of the legs, abdomen, arms, chest, back and shoulders should be worked.
Aerobic (cardio) training 30 minutes of exercise at about 60% to 85% of your maximum heart should be done at least 3 times per week, more often is best. The 60% to 85% is known as your the aerobic range, which is calculated by subtracting your age from 220, then multiplying that number by .60 and .85 to obtain your heart rate range. 
Stretching (flexibility) training 15 minutes of stretching, after you’re fully warmed up, to include all the major muscle groups at least 3 times per week.
 

Physical activity, including formal and informal exercise are key to a healthy lifestyle.  Not only is physical activity critical for improving your health and extending your life, but it will make you look better and feel better too.  Being active significantly lowers your chances of developing potentially fatal illnesses, including heart disease, diabetes and cancer.  In addition, remaining active throughout your life can help you stay healthy and disability free as you age. The following is a list of proven benefits to an active lifestyle:

Reduced risk of early death
reduced risk of heart disease
Reduced risk of high blood pressure
Easier to keep weight under control
Elevated energy level
Reduced risk of depression and anxiety
Heightened sense of well being
Increased bone density/strength
Reduced risk of colon cancer
Reduced risk of diabetes
Improved balance
Reduction in cholesterol
Some examples of informal exercise:  taking the stairs instead of the elevator, walk the dog more than once a day, walk to your co-workers desk instead of calling them, walk during your lunch break, walk around the office every chance you get, take the long way to the restroom, park the car as far away from the front door as possible (home, office & store), pace while you’re on the phone at work and at home, do squats and lunges while you’re standing at the stove or the microwave, do calf raises while you’re standing in line.  You can think of more I’m sure. Formal exercise, or exercise for a specific purpose is what I’m here for.  Learn how to burn 300 calories in a workout session or learn how to work all the major muscle groups in your body for toning and strengthening.
 

I recently read a study which determined that just tapping your foot while sitting will burn more calories than just sitting.  In fact, a completely sedentary person burns between 800 and 1,500 calories per day, creating the energy for the daily functions of all the cells in the body. This is called our basal metabolic rate, or BMR.  Researchers also found that exercise burns calories not just while you are doing the workout, but also in the hours following the exercise.  You use energy and burn calories to bring your body back to its normal resting state.  

So that’s the good news, you burn calories when you’re not exercising and you burn calories after your exercise session is over, but, you burn the most calories while you are actually exercising. 

Researchers found that the two most important contributors to burning calories during exercise are the contracting muscles and the increased work of the heart and lungs. The frequency and power of muscle contractions are by far the major factors in determining the number of calories burned during exercise.  Faster heart rate and breathing also burn calories, but not nearly as much as movement of legs, arms, abdominal and back muscles.  In fact, moving the biggest muscles in your body – your back, legs and abs – burn the most calories.

Over time, your metabolism changes as you convert your flabby muscles into firmer and leaner muscle mass.   The more lean muscle mass you have, the higher your basal metabolic rate, the higher your BMR the more calories you burn even when you’re NOT working out.

It takes resistance or strength training to get this calorie burning benefit from exercise.  However, cardio exercise will not only burn calories it will strengthen your heart muscle, the best way to avoid a heart attack.  A good exercise regimen includes both resistance training and cardio training.
You can determine how many calories you should take in on a daily basis with the following formula:

 Activity Level                           Calories per Pound 
Very light (sedentary)                14

Light (if you walk)                     15 – 17

Moderate (if you jog)                17 – 19

Heavy (if you’re a gym rat)       20 – 23
Use your “ideal” body weight, the weight you want to be, not the weight you are.

 Example:
120lb X 18 (Moderate) = 2160 calories per day are needed to maintain 120 pounds of body weight daily
But choose those 2000+ calories wisely – keep this in mind:

Carbohydrates = 4 calories per gram

Protein = 4 calories per gram

Fat = 9 calories per gram
 

Flexibility training is one of the three major elements of exercise that I recommend everyone do.  Stretching your muscles keeps them healthy and healthy muscles are less likely to become injured with a strain.  When your muscles, tendons and ligaments are properly stretched, and remain flexible, you’re less like to injure a joint, such as a sprained knee or shoulder.  Stretching creates and maintains the full range of motion throughout the joint.

The process of stretching brings blood flow to the muscles, tendons and ligaments, so they will heal faster if you do injure them.  This is also why you are less likely to feel severe muscle soreness after exercising, plus that soreness will cease much sooner in elongated, supple muscles.  Stretching will also reduce tension you feel, especially in your neck, shoulders and back.  

As we age, we naturally become less flexible.  Muscles, tendons and ligaments shrink and become dry and brittle and injure easily.  While stretching on a regular basis will not completely prevent this from occurring in our later years, it will delay it into much later years than if you’ve never stretched at all.

Stretching correctly is extremely important.  If you’re especially inflexible, you’re likely to injure a muscle by trying to stretch it beyond its limits.  You may even feel like you’ve done an aggressive workout by overstretching the first time you try.  But over time, with continuous flexibility training, your muscles will remain in their elongated state.   This does take time, and that amount of time differs for everyone.   

It is important to note that you should only stretch when your muscles are fully warmed up.  The best way to do this is on one of the cardio machines, such as an elliptical trainer.  You can also warm up in a hot bath, whirlpool tub or shower.  Once you’re warm, you can stretch all the muscles in your body.  Drinking plenty of water helps the muscles stay hydrated, also important to get a good stretch and to maintain that elongated muscle.  

I have my clients stretch fully both before and after the workout.  If a particular muscle feels tight or burns during the workout, I have them stop and stretch it.  This will almost always immediately stop the burn, giving them the ability to go on with a good workout.  

There are many different types of stretches, but the one I use most often is called an Active Static Stretch, where my client will provide their own force to stretch the various muscles.  This is safe because they can feel if the stretch is too far beyond their particular range of motion.  I sometimes need to coach them to push their limits far enough, though, in order to make a difference.  Static means that they hold the muscles in the elongated position for 10 to 30 seconds, depending on individual needs.  There are times to utilize the other stretching techniques such as Passive, Ballistic, Dynamic and PNF stretching, but these should only be needed in extenuating circumstances where a particular muscle is having trouble releasing.

Stretching is relaxing and does not take up a lot of time.  It can be done just about anywhere, with modifications of course.   It can be used as a stress reducer, and to enhance a feeling of well being.