Getting busy

I know, I haven't written in a while but that's a good thing.  I'm too busy.

The personal training thing has really taken off and I am loving every minute of it!  Here's why I love it: my clients are making progress.  I had one client who couldn't do a push up to save her life when we first met and now she can do 10.  Another wanted to lose weight and not only did that but lost 6% bodyfat!  Another no longer has pain in her back and can play with her son.  The list goes on and on.

I'm purely the catalyst in this.  These women came to me with goals and my job is to provide them with the tools to achieve those goals.  They're doing the work.  They're making the changes.  They're incorporating fitness into their lives.  It's pretty awesome to watch.

So today I have just a few links to share, all from the NY Times.  Enjoy and as always, be well.

Knee Exercises - all of these are wonderful

Crazy looking Samurai Class - I think I'll pass on this one!

Keeping your brain fit as you age.

Some foods are just not ok to eat.  Sorry.

Consistency and Change

The title of this post is pretty simple.  The idea is that you should be consistent with your fitness and wellness program while at the same time changing it up often.

Most of us crave routine.  And that is fine but, over time, your body becomes conditioned to both your exercises and diet, halting your progress.  Over and over again I hear from clients how they don't understand why they're not losing weight or getting stronger because "I exercise 3 or 4 times a week and eat pretty well." My answer is always the same: change it up.  Some changes can be simple, others drastic.  The point is to make your body adjust to the new program by using new muscles and jump starting your metabolism.  Below are a just few suggestions.

1. Add an interval cardio workout to your program.  For example, go at 90% of maximum heart rate (MHR) for one minute then recover to 60% of MHR for a minute.  Repeat for a total of 20 minutes. Be sure to warm up for 5-10 minutes and cool down for 5-10 minutes.  This can be done on any machine or jogging outside.

2. Instead of cardio 3 - 4 times a week for 30-40 minutes, try cardio 4-5 times a week for 25-35 minutes. The goal is to increase the frequency of your workouts.  Ideally you want to be moving your body almost everyday!

3. Swap free weights for medicine balls or exercise bands or body weight.

4. Try an exercise class.  Zumba, Spinning, Body Pump, Pilates, yoga, whatever - you don't have to love it and do it every week but it can be fun to do a group class every once in a while.

5. Hire a trainer.  Now, I know this sounds like tooting my own horn but I have reason to!  A good trainer will take into consideration what you have been doing (or not doing) and make a program that will introduce you to new equipment and exercises.  It's like getting a few more tools in your belt.  Always a good thing.

6. Eat lunch for breakfast and breakfast for lunch.  Again, the idea is just to change it up and increase your awareness of the food your put in your body.  

7.  Add one more serving of veggies and fruit to your daily intake.

8. Drink more water!

9. Meditate at least once per week.  Give yourself permission to rest, breathe and recover.  Acknowledge your accomplishments and be proud of the changes you have made.

10. Go for a walk after dinner at least 3 times per week.  It doesn't have to be an intense walk, maybe just a stroll.  Enjoy the fresh air.  Feel  your body moving.  Be grateful that your body moves when you ask it to.

Try one of the above, or try them all.  Ask your friends what they are doing.  Check out exercises on the Mayo Clinic Website or Spark People.  Have fun trying new things.  But be consistent - that is, make sure that you are doing something on most if not all days of the week.

Be well.  Change is good.