Those who know me personally know how I am in regards to fitness goals. Some might even consider me a bit obsessive complulsive? My protocol is to set my sights on a particular fitness goal and create a plan which would allow me to achieve it. The plan is individual to me and has other components which are all equally important. Nutrition, lifestyle, workouts and education. Honestly I think the education component may be the most important one. Is it the catalyst that drives the other three? For me I would answer a resounding YES! The knowledge component covers it all- Knowing the importance of good nutrition , how to maintain a healthy lifestyle, create productive workout programs and more! My training methods go beyond Debbie. They extend to all my clients regardless of their training venue. This blog sounds a bit like 'all about me'. That is not my intention. What I wanted everyone to take away is this. Once you decide on a fitness goal it will take a plan consisting of various components to help you reach it in a safe and sucessful mannor.
A saying I live by and keeps me on track is this:
"A goal without a plan is just a wish." Antoine de Saint-Exupery
Let's not be wishing...
HOOAH! We are ramping up to kick off another session of Urban Boot Camp (UBC) October 1st. UBC's 10th session is a big deal for me! The first session consisted of 7 recruits and was an 0430-0530 Hrs, Mon-Fri, 4 week event. We have reached numbers of 20-24 strong which equates to the number of recruits in a 'real platoon'! The training protocol is one that facilitates losses in weight, body fat and inches. Gains have been achieved in the areas of strength, cardio capacity and flexibility. In addition to the workouts participants are adhere to a nutrional accountability program. One aspect of this type of group event that often goes unrecognized is the comeradarie and self esteem that develops. Let's face it; you are with strangers for a 20 day period. Through the course 4 weeks you become a team and are no longer strangers but friends. Friends who sweat together and encourage each other to go beyond their mental limitations!
As the instructor of UBC it is personally rewarding for me to work with the recruits and stand witness to their successes. If one adheres to this type of program, in 4 weeks time you could safely drop 8 lbs, loose body fat and gain muscular strength. Bottom line redefine your body. Often someone doesn't join a fitness boot camp to make changes physically but mentally. Exercise creates energy and releases endorphins that give us that 'feel good' feeling. It's really great when both aspects of change occur!
Do we get in your face and holler? No! That's just not good manners! Do we stand strict in technique and ask you to give 100% yes. Do we push, prod and challenge you. OF COURSE!!!!
So there you have it. A little bit about my fitness boot camp. Please note all instructors affiliated with Urban Boot Camp have nationally recognized fitness certifications- Please ensure any camp you attend provides you with qualified trainers.
Labor Day brings a close to the summer. School is in session, football is cranking up and fall is in the air! This is a perfect time to reassess your fitness goals. It's a good idea to take a realistic look at where you are in regards to your health and fitness. At the stroke of midnight on Dec 31, 2012, how would you like to make a resolution that did not include having to loose weight and get fit? If so then I suggest you address your goals now. Make them realistic. Decide on an 'end goal' and back into it by setting smaller goals at weekly, monthly increments. In other words set a plan! Embrace this quote by Antoine de Saint-Exupéry. "A goal without a plan is just a wish". This quote is our motto at Balance Personal Training LLC. How about making it yours too?
Summer time rolls around and your schedules change. Most likely your focus is on the children and how you will make the most of their summer break. Everyone hits the ground running; trying to work in all the activities. Summer sports, vacations, trips to the movies and other fun events but specifically spending precious time together take priority. Those busy summers become treasured memories! What now? Most likely things have not settled down much the priorities just shift a bit. Now everyone is adjusting to the new routine of homework, school projects, meetings and your boss handing you a high priority project. Typically the first thing that goes out the window is your fitness routine. STOP right there! Regroup and rewind! Throw out all the excuses you muster up. My point is this - “I don’t have the time” excuse is bogus. What that does is give you permission to avoid what very often is the most beneficial ‘me’ time there is.
How do you go about making time for your workouts? A good idea is to look at your schedule and see where you can squeeze in a workout. It’s a possibility the days, times and duration of the workout may change but that’s OK! Prepare for your workout ahead of time. Keep your gear packed and ready to go! By adhering to the schedule you have created you will be more likely to stick to it.
It’s extremely important to get the most out of your workouts. If not you may find yourself putting them on the backburner. There is no need to spend hours at the gym! Get in and get it done. Circuit, tabata and interval training will save you time and are great workout protocols. Balance Personal Training offers these types of workouts in their Kettlebell X-Fit group classes. Get in, get it done, goal achieved and move to the next bullet on your list.
I watched The Today Show one morning this week, and the show featured the outcome of the Olympic events and its participants. I have a deep, heartfelt pride for the Olympians of our country (USA! USA! USA!). The exposé detailed our athletes’ victories and heartbreaks; however, the portion of the show that was most enjoyable to me was the interviews detailing personal stories and experiences. Behind the glory, fame, wins, and losses are people like you and me—people with goals, insecurities, hardships, and feelings. Do we really care if they are having a bad hair day or seem a bit aloof? Of course not. Ideally, we are aware of their sacrifices, both physically and mentally. The fact they are representing our country (USA! USA! USA!) should demand that we, as Americans, respect and honor them. Not everyone can win gold, silver, or bronze, but all of our Olympians deserve a chance of being recognized as truly spectacular athletes.
We all have a pretty good idea that the prevelence of obesity is increasing. We see it when we shop, in our schools and at work. Truth is that we see it wherever we go! Obesity is increasing globally not just in our own geographic locations.
What are the escalated health risks associated with obesity?
Recently I reviewed a study that indicated by 2020 three-fourths of all deaths will be attributed to these diseases. Thats less than a decade away! As a matter of fact in 8 short years it may be knocking on your door or the door of your loved ones and friends.
We as a nation need to take control. By starting with our self and families we have the ability to change the predicted statistics. Good nutrition and exercise are key. The resourses to help you become healthy are 'out there'. The internet is a valuable tool to help educate you in regards to exercise, nutrition, gyms, workout programs and trainers. The information and education is endless. All we need to do is decide if we want to be 3/4 or 1/4 and get to work. I'm opting for the 1/4- what about you?
Good morning! Recently I returned from a short vacay. Like you my plans were to exercise, eat well and enjoy a little R & R. However I didn't exercise as much as I planned or eat as well (nutritionally) either. The rest venue was spot on! Was it bad that I fell off the wagon? Not really. By exercising less intensely and often, I gave my body a rest. By enjoying a few of the foods I typically stay clear of gave me a little pleasure as well as reminding me it wasn't really worth it. The R & R revitalized my mind and body and I came back ready to hit the ground running.
So there you go- my thoughts are that when you head out for your well deserved vacation enjoy yourself!
Face Down Your Fitness Fears--
Whether you are walking into the gym for the first time, participating in a group fitness class, or competing in a 5k, you will more than likely feel scared. You are not alone. I know exactly how you feel! In June of this year, I came face to face with my own fitness fears while participating in a 100-mile cycling event. If you feel the least bit of fear, I encourage you to consider the following guidelines to help you combat your fears:
- Allow yourself to be a beginner.
a. Although I have ridden many miles, this was my first 100 mile ride, and I was going solo. None of my cohorts were participating in the event. On that day, not only was I alone, I was a beginner getting ready to challenge myself.
- Ask for help.
a. Don’t be afraid to ask for help or guidance. On my adventure, there were a couple of cyclists who allowed me to draft them. This saved 35% of my energy for which I was very thankful!
- Acknowledge your fear.
a. Regardless of your fear, own it and deal with it. My fears are the hills. I stared them down and planned my attack. The hardest part is getting up the hill, and as they say, “It’s all downhill from here!”
- Allow yourself to fail.
a. It’s alright to fail, but most importantly to learn and acknowledge why you failed. I believe I failed when it came to battling the hills, especially one in particular. I stared it down, planned my strategy, and I still had to walk part of the way. Did I fail completely? Not necessarily, because failing would have been to give up and not try.
- Become your own best friend.
* You can depend on you, you have your own best interests at heart, and only you know how badly you want to reach your goal. Becoming your own best friend should be nurtured and allowed to grow.
Regardless of your fitness fears, consider the strategies mentioned and do your best to face them down! Ten to one you will come out a winner, even if you struggle a little bit to get there!
Exercise isn’t always a grueling task, but rather a fun time shared with family and friends. A few precautions should be taken before you step out to take part in activities, such as golf,
badminton, horse shoes, walks, biking or swimming to name a few. The proper application of sunscreen and the intake of fluids while you are enjoying the out of doors will help keep you
comfortable during and after your summer fun event. Wearing the proper shoes and apparel are important as well. Lightweight and light-colored clothing may aid in keeping you cool. Many
clothing manufacturers sell clothing made with breathable material which may help you stay cool too! Get outside, stay cool and protected, and have a great summer!
Sunscreen: Guidelines for Correct Sunscreen Application during Summer Season:
o Pre-apply sunscreen at least 20 minutes before sun exposure
so it has time to absorb into your skin.
o Re-apply every 80 minutes and after swimming or sweating
o Layer properly if you are going to be wearing insect repellent or makeup. Apply sunscreen first so it’s directly on the skin.
o Be generous. About 1 oz of sunscreen (a palmful) should be used to cover the arms, legs, neck and face of the average adult.
o U nderstanding labels will protect your skin. Products labeled “waterproof” may provide protection for 80 minutes even when swimming or sweating. “Water resistant” products may provide
protection for only 40 minutes. Use products with a minimum of SPF 15.
o Don’t use old sunscreen. Check the expiration dates on your sunscreen.
o Apply sunscreen under clothes. A t-shirt worn when swimming provides only an SPF 4 protection rating.
Hydration: Guidelines for Hydrating during Summer Conditions:
o Drink 17 ounces of water 2 hours before your exercise and playtime.
o During exertion, drink about 7 ounces of water every 15-20 minutes, aiming to match fluid intake to sweat loss.
o After exertion, drink 1 liter per 2.24 lb of body weight lost during exercise and playtime.
o Electrolyte drinks will aid in avoiding dehydration. Follow manufacturer’s directions.
o Sodium replacement is only necessary if your activity was more than 60 minutes or you have a sodium deficiency.
As I blog the temp is 106! In the summer we should exercise with caution and planning. Did you know that for every degree the body's internal temp rises the heart beats approximatley 10 bpm faster? The added thermal load of the warm sun increases the stress on the heart, escpecially during exercise. The heart also works to provide blood and oxygen to the exercising muscles,shunt blood to the skin so it can be cooled by the evaporated sweat. All this can also increase the stress on the heart during the heat of the summer. Here are some tips so that your summer workouts are enjoyable and safe.
* Exercise in the morning or evening when it is cooler.
* Monitor your heart rate and stay within a safe range.
*If the temp is above 80 degrees F and the humidity above 80% it is a good idea to postpone your outside activity untill things cool down.
* If your exercise session will be longer than 30 minutes, hydration maintenance is also important. 8-12 oz. oz. of water 20-30 minutes prior to exercise plus 6-10 oz. every 30 minutes - this will help prevent dehydration. For most of us water is acceptable for fluid replacement. Unless your session exceeds an hour and your fluid and electrolyte loss is extensive and chronic, sports drinks add unnecessary calories and sodium
* Dress for the activity and the temps. Clothing that prevents sweat evaporation will interfere with your bodies ability to cool itself and may risk raising your body temp to a dangerously high level. Loose fitting cotton or Dri-Fit clothing is ideal, a wide brimmed hat is also a good idea.
Bottom line is to dress for the occasion, stay hydrated, be heart smart and reap the benefits of regular exercise all year round.