Stop the excuses and get a summer body!

As a trainer I have heard all the excuses as to why people don’t work out. I know you don’t have time, money, too tired…. blah, blah, blah! I am calling you out right now… Bologna Sandwiches, I am not buying it! Here is the deal, summer is coming and you can either start getting […]

As a trainer I have heard all the excuses as to why people don’t work out. I know you don’t have time, money, too tired…. blah, blah, blah! I am calling you out right now… Bologna Sandwiches, I am not buying it! Here is the deal, summer is coming and you can either start getting ready for bathing suit season or you can choose not to. It is up to you.

If you want to keep throwing excuses out there that is fine, but here is the bottom line. It is time to stop being lazy, stop making excuses, and make it happen. The key to getting the healthy body you want is knowing yourself. If you are the type of person who hates getting up in the morning then don’t say you are going to get up at six and go work out. It isn’t realistic. Or if you are too tired at the end of the day then figure something else out that fits your lifestyle.

The key is to schedule exercise into your week. Before I go to bed on Sunday night I figure out what days and what times I can exercise for the week. Now I know sometimes things pop up, but for the most part your week is 90% planned from Monday thru Friday and don’t deny it. If it isn’t then maybe the problem is you aren’t organized enough and you should start there. Once you have a better handle on your schedule then you will be able to figure out where you are going to be able to fit in your exercise. If you truly have an unexpected busy day then maybe you don’t get any formal exercise in for that day, but that doesn’t mean you get to write it off for the rest of the week. Regroup and try again and try to stay on the schedule you made on Sunday evening.

The take home message is to first know yourself and your schedule. Second, plan exactly when and where you are going to fit in the exercise. The final step is to carry out the exercise plan and put an end to all the excuses that no one is buying. The result will be a fit, trim and healthy summer body.
Good luck and Happy Wednesday!

 

My third place inches away winner

I promised you I would post it when I got it. After much technical difficulties I finally have a part of an interview with my third place winner of the Inches Away Challenge. David McKinney lost 7 inches in the challenge and he said the way he was so successful was to give up drinking, […]

I promised you I would post it when I got it. After much technical difficulties I finally have a part of an interview with my third place winner of the Inches Away Challenge. David McKinney lost 7 inches in the challenge and he said the way he was so successful was to give up drinking, eat more salads and walk and run more. He did a great job and I am very proud of him. Seven inches in 10 weeks is quite an accomplishment!

 

Injuries…

Injuries… every once in a while they creep up. So what do you do about them? Well I am not a doctor for sure so my first advice is when in doubt get it checked out! After that it depends what kind of injury it is. If it is something acute where you can remember […]

Injuries… every once in a while they creep up. So what do you do about them? Well I am not a doctor for sure so my first advice is when in doubt get it checked out! After that it depends what kind of injury it is. If it is something acute where you can remember doing something specific to yourself such as an ankle sprain, and then follow the principles of RICE. Rest, ice, compression, and elevation will help get the ankle back to where it should be. However, when injuries become chronic things get a little dicey.

If you have a chronic injury that has been bothering you for a couple of weeks and you have done everything in your power to make it feel better (i.e. ice, rest, functional stretching etc) it is time to bring in a more qualified individual to assess the injury. I would recommend skipping the general physician and going to see a specialist. Most physicians really don’t know a lot about sports specific injuries. Doctors are great, they know a lot about a lot, but sometimes very little about specifics. I recommend seeing a specialist who specializes in the particular area where you are injured.

So when do you need to see the doctor? Some strong indicators are when you have chronic swelling or bruising, which seem obvious. But other symptoms of more serious injuries can throw you off. If you have chronic, intense pain in a single spot that you can isolate down to one or two finger tips, I highly recommend you visiting the doctor. A lot of times this is an indicator of a stress fracture. You definitely want to take care of stress fractures before they develop into more serious injuries. Also, any time you have an injury to the head, don’t wait… go get it checked by a sports medicine doctor. Concussions are no joke. There is little known about them and if you have one and don’t know it you can die if you get a second one within a period of a week following the concussion. So please do not mess around with head injuries! Again, general doctors don’t know a lot about concussions so do your homework to find the most qualified physician.

How do you train with injuries? I recommend finding a different modality such as swimming. Swimming is great because it is non weight bearing and easy on the joints. I know this isn’t always possible because of the availability of a pool. So if you have a lower extremity injury consider boxing. It is a great cardio workout and good for the upper body. Remember there is usually a body part that is in good enough working order that you can train. Core is always a good option to work. Remember to give each major muscle group 48 hours of rest before working it again. This way you can minimize over training and developing another injury somewhere else.

My biggest piece of advice regarding training with injuries is to always try to do something. The most important thing is to not throw in the towel on working out just because you have an injury! Stay with it! This too shall pass.

Happy Wednesday

 

Inches Away Challenge Winners Announced

My official winners of the Inches Away 2011 Challenge are decided. In first place, losing 8.5 inches is Rick Kamakaris. In second place, losing 7.5 inches is Katey Dietz. In third place losing 7 inches is David McKinney. I interviewed my winners to find out a little about their journey during the challenge. I am […]

My official winners of the Inches Away 2011 Challenge are decided. In first place, losing 8.5 inches is Rick Kamakaris. In second place, losing 7.5 inches is Katey Dietz. In third place losing 7 inches is David McKinney. I interviewed my winners to find out a little about their journey during the challenge. I am still waiting to hear back from David, but when I do, I will update the page.

I asked the winners 5 questions about their experience with the challenge.

My first question was what did you do to lose so many inches?

Rick said that he started by logging his food on the Livestrong website. He said it was easy to use, but you have to be diligent about logging. He also ran 3-4 mornings a week. He started off at an easy pace and worked up to a faster pace and longer distances. He is currently running about 4 mornings a week from 33-38 minutes per run.
Katey’s response to my first question is that she stopped eating anything over 100 calories after 7pm. She also started parking further away from buildings (such as her office, the mall and restaurants) and she started doing jumping jacks, sit ups and hula hooping during commercial breaks during primetime TV from Monday thru Friday (looks to me like someone was reading my blogs…)

My second question was what do you recommend to people who are trying to lose inches?

Rick’s advice was to get active and stick with it. He recommended making a reasonable non weight loss weekly goal. Something like running 3 times for the week rather than losing x amount of weight for the week.
Katey responded that instead of focusing on the results you should focus on making small manageable changes to your daily routine.

The third question asked what the hardest part of the challenge was for each winner.

Rick said the hardest part for him was limiting his after work snacking and “dragging his butt out of bed” so he could go running early in the morning.
Katey said her biggest challenge was limiting herself to one trip to the cookie jar a day.

The fourth question in the interview asked if the participants were planning on continuing to do what they did to keep those pesky inches off.

Rick said yes and that he was actually running a 5k this weekend.
Katey said yes because it was easy to integrate the changes she made and the changes provided results so she saw no reason not to continue.

My final question about the challenge was how do you feel now compared to when you started the challenge.
Rick said that he feels much better has more energy and his clothes fit better. He also feels more motivated to continue and it wasn’t winning that has motivated him although admittedly it was the icing on the cake.
Katey said that she feels 7.5 inches smaller! She said she can go out to dinner and not feel the need to loosen her belt.

I had one more question for Rick. I wanted to know what he was going to do with his winnings. He said that he was going to buy his wife something nice (hooray for me since I AM his wife!) and then he was going to buy himself something fun. I later learned that he bought a video game called Duke Nukem. He is also planning on buying some new clothes and new running shoes.

I just want to thank everyone who participated in the challenge and congratulate everyone who lost inches… remember it is small steps that will help you reach your fitness goals.

 

Yet another way to sneak in some exercise

Here’s a Whimsical Little Post…. So last night my husband and I were watching The Biggest Loser our normal Tuesday night TV show. We were joking around saying that we should make a drinking game out of it. Every time they say, “last chance workout” we should take a drink. But then I got to […]

Here’s a Whimsical Little Post….

So last night my husband and I were watching The Biggest Loser our normal Tuesday night TV show. We were joking around saying that we should make a drinking game out of it. Every time they say, “last chance workout” we should take a drink. But then I got to thinking… what if instead of drinking we made a workout game out of it? Make up some exercise that you have to do every time a show you normally watch pulls out one of their catch phrases. For example, every time Michael Scott of The Office says, “that’s what she said” or every time Jim (also of The Office) makes a funny face at the camera come up with some sort of exercise you have to do like 10 jumping jacks or sit-ups. If you do two burpees every time CSI Miami’s Horatio Cane takes off or puts on his sun glasses you would be a beef cake before the episode was over. Seriously, think about your favorite shows and what they do or say all the time. It would be a great way to sneak exercise into your evening. Welcome to how a trainer thinks… a scary place!

On to a more serious note…let’s do a featured exercise of the week:
This week’s exercise is the Tabata.
What a Tabata is: A simple exercise performed over the course of 4 minutes.
What you need to do a Tabata: A strong will and a stop watch
How it works: Pick a relatively simple exercise such as a plank. For 20 seconds perform the plank then rest for 10 seconds. Repeat for a total of 8 sets preformed in a 4 min period. It will start off easy and get harder around set 6.

Good luck and happy Wednesday!