Archive for August, 2007

You create your reality!

Thursday, August 30th, 2007

Whether it’s your career, love life, or BODY…you create your reality! YOU are ultimately in charge of your outcome…your success…your life. If you’re unhappy about something, don’t harp on it…do something about it! If you are fed-up (sick and tired) of the way you look and feel…do something about it! Start an exercise program today. Even if it’s just a walk around the block, get movin. Take two 20 minute walks this week, and three next week. Start making your change today! Create your reality!

Is ABC’s Fat March sending the right message?

Monday, August 27th, 2007

ABC television has a new reality show called “FAT MARCH”. Twelve overweight contestants are challenged to walk several miles per day, over 550 miles in just ten weeks, with the help of their fitness trainers (motivators). I guess the idea of the show is to motivate overweight individuals to lose weight by walking, but how much is too much? The heaviest contestant weighed in at 519 pounds. At this weight…you need to gradually condition your body to the stresses that even walking can bring on the body…not to mention several miles of it. And then you have the trainers…pushing. I guess motivating to push past the pain…to complete the miles at whatever the cost. Some of these contestants are dropping out due to damaged, overstressed knees, prolonging their weight loss even further and putting them back on the couch.

I do agree we have a weight problem in America. We need to change our eating habits and become more physically active, but is pushing past the physical, damaging pain, the way to do it? Are we sending the right message? NO PAIN, NO GAIN!

Cardio or Resistance Training First?

Thursday, August 16th, 2007

If you are trying to knock out both cardio and resistance training in a back-to-back session…choose the weighted (resistance) workout first. You will have more energy at the beginning of your workout session; you can lift heavier and give more effort. If you do your cardio session first, you are more likely to cut your resistance training session short…due to fatigue.

Weight Loss…It’s a numbers game!

Tuesday, August 14th, 2007

Want to lose weight? Eat less than your body burns (calories), or burn more than you eat! It takes a 3500 calorie deficit to lose 1 pound of fat. If you are trying to lose 2 pounds per week…you need to create a 7000 calorie deficit over 7 days (1000 calorie deficit each day).

First you will need to know how many calories your body burns at rest, your Basal Metabolic Rate (BMR). Secondly, find out what your additional daily caloric expenditure is (calories burned through daily activities). It’s easier than it sounds. Just follow the formulas below.

1.) Here’s the “Harris-Benedict” formula to estimate your BMR:

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

2.) Multiply your BMR (from above) by the appropriate activity factor (below)

Activity Factor
– sedentary (little or no exercise) = 1.2
– lightly active (light exercise/sports 1-3 days/week) = 1.375
– moderately active (moderate exercise/sports 3-5 days/week) = 1.55
– very active (hard exercise/sports 6-7 days a week) = 1.725
– extra active (very hard exercise/sports & physical job or 2x/day training) = 1.9

Here’s an example of how to determine a daily caloric expenditure of a 31 year old, 180 pound, 5ft. 7in. (67in.) female that has a moderately active lifestyle:

655 + (4.35 x 180) + (4.7 x 67) – (4.7 x 31)
655 + (783) + (314.9) – (145.7)
BMR = 1607.2 calories
1607.2 x 1.55 (activity factor) = 2491.6 daily caloric expenditure

2491.6 is the estimated number of calories that this 180 pound female requires to maintain her body weight. If she wants to lose weight, she will need to create the caloric deficit mentioned above.

NEGATIVES create positive gains

Monday, August 13th, 2007

Most gym-goers are familiar with the term “negatives”. Negatives are the eccentric phase of the exercise…when the muscle is in the lengthening phase of the movement. Take bicep curls for example; the negative (eccentric) phase is when the bicep muscle lengthens on the downward motion. The muscles are able to take on a heavier load on a negative resistance, than a positive one. If you want to increase your one rep max for an exercise…increase the weight, and focus on the negative. Have a spotter help you with the positive reps, so that you can effectively focus on 4-6 slow/controlled negative reps.

Combat postpartum depression with exercise

Saturday, August 11th, 2007

It’s not uncommon after giving childbirth, for a new mom to experience what is known as “postpartum depression” (PPD). Although there’re several factors that may contribute to PPD, the most common is hormonal. Doctors believe the quick change in hormone levels following childbirth is what causes this depression. There are several forms of treatment for PPD…one being exercise.

Beginning an exercise program within the first few weeks of having a baby can be very beneficial to a new mother. Aside from helping with weight loss and urinary incontinence (involuntary urine loss), exercise is a natural mood enhancer and stress reliever.

Whatever the cause, PPD should not be ignored. If you feel you might be experiencing PPD, consult your physician immediately.

Excuses!!!!!

Wednesday, August 8th, 2007

I’ve heard just about every excuse about why someone doesn’t exercise. And to be honest…most of them are poor excuses; excuses that confirm how lazy that individual is. Who doesn’t have time to fit in something as important as exercise…even if it’s only ten minutes of exercise a day.

Don’t let excuses get in your way of achieving your fitness goal.

1. I have no time to exercise – Everyone has time for exercise…even if you set aside 10 minutes a day; 10 minutes is better than no minutes. 10min x 7 days per week = 70 minutes per week.
2. I’m too tired – More than likely, you’re tired because you’re not moving enough…GET MOVING! Exercise first thing in the morning. It will jump start your day.
3. I’m too old – You’re never too old for exercise! Exercise will keep you looking and feeling young. USE IT…or LOSE IT!
4. I’m too fat – If you continue to use this excuse…you’ll get fatter! Get in the gym and start losing that fat. Put on some headphones, get in the fitness zone, and work for that body you want!
5. I don’t know how to exercise – Consult with a fitness coach (personal trainer). If you want to invest your money…hire a financial advisor. If you want to invest in your health…hire a fitness coach.

Inhale…Exhale! How to breath during resistance training.

Friday, August 3rd, 2007

Confused on when to breath during exercise? Here’s a quick tip! Exhale on the concentric (muscle contraction) phase of the movement, and inhale on the eccentric (muscle lengthening) phase. For example, during a squat movement, inhale through the nose on the downward (eccentric) motion; and exhale through the mouth on the upward (concentric) motion.

OBESITY – fast approaching #1 preventable death

Thursday, August 2nd, 2007

Tobacco is currently the number one cause of preventable death in the USA. Obesity is fast approaching…currently the number two cause of preventable death. In 2000, obesity caused 400,000 deaths while tobacco related deaths caused 435,000 (Fouad, 2004). Almost half a million preventable deaths in America alone, from poor eating habits and lack of exercise.

Fouad, Tamer M.D. (2004). CDC: Obesity approaching tobacco as top preventable cause of death.
Retreived August 2, 2007, from Doctors Lounge. Web site:

http://www.doctorslounge.com/primary/articles/obesity_death/index.htm