1. Plan you workouts for the week
2. Have optional workouts for different moods
3. Set training goals
4. Maintain a consistent eating schedule
5. Watch portion sizes
6. Have alternative food and drink options
7. Get some rest
8. Drink more water
9. Eat with consciousness
10. Bring a healthy recipe to the party
Quick and easy party platter:
Balsamic-brown sugar caramelized pear galette
Quick and easy workout:
“I Will Survive”
I have been taking my clients out of the gym to Central Park since April. Not only did their strength and endurance rapidly improve their motivation increased as well. The simplicity of exercising in nature has been a tremendous mood booster and relief from the everyday grind. Clients are excited to work out and surprised at what their bodies can do. One has even rediscovered the childhood joy of jump roping. At the request of a client we started Summer Sculpt in Central Park. Check out information about the class below and some other ways clients benefit in the excerpt from the article Take Your Training Outdoors by Peter Twist, MSc and Dean Shiels, MBA which appeared in the May 2011 of the IDEA Fitness Journal.
Summer Sculpt in Central Park
Photo: Martha Stewart Whole Living Magazine March 2011
Get in shape for summer!
Mondays and Wednesdays
April 18th- July 13th
Meet Billy Johnson's Playground (enter park 5th ave and 67th st)
Summer Sculpt is the ultimate combination of strength, cardiovascular, core and flexibility training. The class breaks the boundaries of the gym walls and takes advantage of the natural environment of Central Park. No equipment necessary! This progressive program incorporates body weight exercises, pilates, yoga, and plyometrics to loose weight and improve muscle tone. Enjoy the motivational benefits of group training in the open air to get ready for summer. The class is limited so I am able to give individual attention to each student and tailor the exercises to various levels.
Take Your Training Outdoors by Peter Twist, MSc and Dean Shiels, MBA
How Clients Benefit
Providing clients with a structured outdoor training program gives them the opportunity to break out of a regular indoor routine. Here are some benefits clients will experience:
They Exercise on Uneven Terrain. Exercising on a natural surface outdoors requires more body control and activates more joints and muscles than working out on a flat surface indoors.
They Engage the Mind. Attention shifts moment by moment as clients focus on dodging tree roots and rocks, smelling flowers, hearing birds, seeing the beauty of the changing scenery, and feeling the rain, sun or wind on their faces.
They Boost Their Mood. Stress, anxiety and frustration from the daily grind simply evaporate when clients are immersed in the positive energy of nature and the awe of the earth’s natural wonders.
They Challenge Themselves. This type of workout cranks up the metabolic demand. The physical demands of an unpredictable environment combined with the mental focus required to negotiate it helps clients burn more calories, work at higher intensities and take on greater challenges. All in all, they net bigger results.
They Go Green. Not only is outdoor exercise friendly to the environment, but being in the “green” has a healing and rejuvenating effect on the body, mind and spirit.
Having trouble loosing those last 10lbs? Check out how simply Dr. Travis Stork explains how the key to weight loss is in strength training:
Of course this doesn’t mean to ignore cardio and flexibility training. Fitness requires a well rounded program.
If you still need some incentive to pick up those weights check out all the incredible health benefits described in this article from Stealth Health:
The Importance of Strength Training
from Stealth Health
When someone in his twenties is described as “strong,” chances are the subject is muscles. Call someone in his sixties “strong,” and chances are the subject is character. Time to change the perception.
The benefits of strong muscles — particularly for people above 50, and particularly for women — are vast. In fact, in the hierarchy of health pursuits, building stronger muscles is near the very top. Why? Here are just a few reasons:
Strong muscles help you lose weight. And it’s not just the exercise involved to become strong that matters. Muscle tissue burns as much as 15 times more calories per day than does fat tissue — even when at rest! Nothing stokes your metabolism better than muscle.
Strong muscles are healthy for your heart. That’s because they can perform better with less oxygen, meaning the heart doesn’t have to pump hard when you are active. By extension, strong muscles are good for your blood pressure.
Strong muscles protect your joints and your back. More muscle power means you put less strain on joints and connective tissue when lifting or exerting. And that’s awfully important both for treating and preventing arthritis.
Strong muscles improve your looks. Lean muscles are taut against your body, as opposed to flab, which hangs and sags.
Strong muscles give you a mental boost. You feel more energized, and you feel prouder about yourself.
Strong muscles require active living. You can’t get strong muscles from a pill, a meal, or an herb. The mere fact that you have strong muscles means you are being active, and as we have been saying, nothing drags your health down like sedentary living.
Strong muscles help fight free radicals. Research shows that when regular folks lift weights regularly, they have less damage to their body from free radicals than those who are sedentary.
The consensus is growing: Strong muscles are good for everyone. In fact, the American Heart Association now recommends that all adults strength train their major muscle groups at least twice a week. Time for you to get on board.