Getting back on the Exercise Wagon and Stay Healthy

We’ve all had times where we fall off the exercise wagon.  When life throws obstacles at you, you have to figure out how to work around them to stay focused on your goals.  It’s easy to say,” forget it, I give up”. However, this is the wrong attitude. Get back on the wagon and keep […]

We’ve all had times where we fall off the exercise wagon.  When life throws obstacles at you, you have to figure out how to work around them to stay focused on your goals.  It’s easy to say,” forget it, I give up”. However, this is the wrong attitude. Get back on the wagon and keep chugging. For those of you who have lost your way, let me offer you some tips to getting back on track:

1. START SLOW! Don’t overdo it and assume that you can pick back up where you left off. You lose your cardio gains in as little as a week’s time and you lose strength gains in about two weeks.  But don’t despair; you regain those losses much faster if you have been conditioned in the past.

2. Make daily fitness and diet goals such as today I am going to log my food. Or, you can say, today I am going to get 10 extra minutes of exercise.

3. Try to recruit help! It is much easier if you aren’t in it alone. Get a friend (perhaps someone else who has fallen off of the wagon) to help you get back on track.

4. Pick a new long term goal. Try to not make it about a number on a scale. Maybe think about a vacation you are planning and how you want to FEEL or look when you go on it.

5. Be patient. It takes time to see results. Stay with it and you will become a little healthier each day. I hope that with these five hints you can get back on track. Whatever you do DON’T GIVE UP!

If you need help getting back on the wagon contact me.

Sophie Pratola

_MG_8298704.604.1518

sophie.pratola@yahoo.com

Personallytrainedbysophie.com

The Benefits of Tabata Training

                Looking for a way to intensify your workout?  You need to try Tabata training!  Tabatas are designed to provide an intense workout in a short amount of time.  The protocol involves picking one exercise that targets a large muscle group, or an exercise that targets multiple muscle groups at the same time.  […]

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            Looking for a way to intensify your workout?  You need to try Tabata training!  Tabatas are designed to provide an intense workout in a short amount of time.  The protocol involves picking one exercise that targets a large muscle group, or an exercise that targets multiple muscle groups at the same time.  Some examples of great exercise choices for doing a Tabata may include but are not limited to the following: pushups, lunges (regular or jumping), squat jumps, planks, or a squat with a medicine ball slam down.  To perform the Tabata, you pick one exercise and do that exercise for 20 seconds.  Then rest for 10 seconds.  You repeat the 20/10 second cycle 8 times total.  While Tabata training, it is ok to do several different exercise sets.  Recently, I did 4 different Tabatas back to back and was sorer than I am from one of my usual 90 minute workouts.  So you can see 16 minutes vs. 90 minutes can really save you time AND be highly effective.

            According to September 2013’s issue of IDEA Fitness Journal, a study of 12 women and 3 men was conducted where they measured each of their caloric expenditure before, during, and 30 minutes post Tabata training.  What they found was that during the workout the participants burned 13.5 calories per minute, and 30 minutes after the workout they were still burning double the calories they were burning before doing the Tabata.  They concluded “it would take five times the amount of typical cardio to shed the same number of calories burned in one 4-minute Tabata”.  However, the authors cautioned people wanting to try this method of training to warm up sufficiently, and work up to all 8 sets if necessary.

 

            Have additional questions on Tabata training or want to try it? Contact me.

Sophie Pratola

704-604-1518

Sophie.pratola@yahoo.com

Personally Trained By Sophie

  

 

 

Relieve Foot and Lower Leg Pain with a ProStretch

                Have you ever wondered what that small blue rocker looking thing is off in the corner of the gym where you work out is?  It is called a ProStretch and is used to stretch your feet and lower leg.  According to the people at http://www.prostretch.com, the ProStretch Plus is “proven to provide […]

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            Have you ever wondered what that small blue rocker looking thing is off in the corner of the gym where you work out is?  It is called a ProStretch and is used to stretch your feet and lower leg.  According to the people at http://www.prostretch.com, the ProStretch Plus is “proven to provide a deep, effective stretch that increases flexibility along the entire inter-connective chain, soothing tight calves, strengthening weak Achilles tendons and foot muscles” and it “delivers the flexibility needed for lasting relief”.  Sometimes they come in single foot use (such as the one pictured above) or they also make them where you can put both feet on them at the same time.  These little devices help with the prevention of plantar fasciitis, shin splints, calf pain, runner’s knee, Achilles Tendonitis, and IT band syndrome.   

            I personally use mine to keep my plantar fasciitis at bay, and strongly recommend my clients who run and play tennis regularly use it to keep their lower leg and feet healthy.  As with any stretch, make sure you hold the stretch for 30 seconds to 1 minute to ensure you get a proper stretch.  To deepen the stretch, I sometimes use my other foot to pull back on the front part of the ProStretch (also pictured above).  The ProStretch can be purchased at Amazon.com or powersystems.com or can be found in some sporting good stores.  I know running stores definitely carry them.  They retail for between $25-$30 for a single foot ProStretch or around $60 for a double. 

            If you have foot pain or are particularly abusive to your feet, I highly recommend you add a ProStretch to your arsenal of essential gym equipment.

 

           

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie