Wednesday, December 30, 2009

Metabolic Resistance Training-Stage 1-Workout B

Same warm-up exercises followed by the following workout series(same criteria 2 sets of 15 with 60 seconds rest; inverse set for core 2 sets of 8:

  • Dead Lift
  • DB Shoulder Press/Wide-Grip Lat Pulls
  • Lunge/Swiss Ball Crunch

HIIT session: 3 minute warm-up; 7 rounds of 30/90 intervals; 3 rounds with 8:30 mile/9:30 mile; 3 rounds with 8:15 mile/9:30; final round 8:06 mile/9:30 mile with a 3 minute cool-down; total under 20 minutes.

Same stretches. I will be going out shortly for a 30-minute walk (it’s 35 degrees out), followed by viniyoga and meditation. Last night’s music was much better but I had to run the repeat program to reach the 5 minutes. Being a low-tech gal, I am still figuring out how to use my mp3 player effectively as well as putting together a playlist from separate downloads to reach my meditation timeframe. Regardless, no weight gain at this point; no fat % machine—I will try again tomorrow.

Tuesday, December 29, 2009

Fat Loss Nutrition

Regarding nutrition, I am following my resistance training with a protein shake (extra calories) and changing my breakfast to increase the protein balance.  I am working on balancing all meals to the 40/30/30 (carb/proteins/fats) with extra protein on resistance days.  The trick is getting in the amount of protein (1 gram per weight) without going over the calorie requirements.  Based on the calculations (from the book), I am allotted about 1700 calories on “off” and close to 2000 calories on “on” days.  Since weight loss isn’t my main goal, I am tending to stay with the higher calories and will re-evaluate this at the end of the first two weeks.  If I start to see a pattern of weight creeping up, I will lower my calorie intake.  I will try and get use of the “fat %” calculator at my gym – electronic resonance – and do a baseline.  Right now, my weight is in the 112-115 range and if I recall correctly, my % fat was in the high teens—wishful thinking?  I’ll get back to you with the numbers as soon as they are available.  Next up, Workout B.

New Stretches

At the end of each regular session and on my “days off” I will be doing the following stretches from the Men’s Health Big Book of Exercises":

  • Kneeling hip flexor (hips, quads)
  • Kneeling Swiss ball lat stretch (back)
  • Hamstring stretch on bench (hamstrings)
  • Doorway stretch (chest)
  • Pigeon (hamstrings)
  • Sleeper stretch (shoulders)
  • Straight and bent leg calf stretch (calves)
  • Half kneeling rotation (core)

Today I did the Stairmaster cardio machine at a steady pace at a level that would put me in the 75% MHR, followed by the stretches above.  I will again do viniyoga tonight followed by meditation.  Last night’s music was too depressing (free download) so I am trying something different tonight.  Next up, nutrition.

Monday, December 28, 2009

HIIT Beginner Program

Although my current program doesn’t start using HIIT until later in the stage, I have chosen to start a beginner program because I have been doing a form of HIIT already.  After my metabolic resistance training, I followed up with an HIIT on the treadmill.  The warm-up includes 3 minutes of progressively harder running (for me from 11 minute mile to about 9:30), followed by 30/90 intervals (30 second work, 90 second recovery) for 6-8 rounds.  I started off with 6 rounds-progressing from 8:30 to 8:15 mile back to a 9:30 recovery.  I will add a round each session, so by Friday I will have reach 8 rounds.  Based on their suggestion, I will pare back on Monday next week but continue to add time to the HIIT in a gradual way.  Today’s HIIT totaled = 15 minutes.

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Metabolic Resistance Training

As part of my new routine, I will be following guidelines from Lou Schuler/Allwyn Cosgrove.  The first stage is a break in stage and will consist of two workouts to be alternated and done 3x week.  All of the following will consist of 2 sets of 15 repetitions except for the core movement which will follow an inverse strategies 2 sets of 8 (you see!).  The exercises are as follows (60 second rest in-between each set):

Squats—>Superset: 30 degree Push-Ups/Seated Row—>Superset: Step-Ups/Prone Jackknife

New Warm-Up Routine

For my first training program, I will be using the movements from Core Performance; doing 6 repetitions prior to my metabolic resistance training session. The exercises include:

  • Hip Crossover
  • Scorpion
  • Calf Stretch
  • Inchworm
  • Inverted Hamstring
  • Lateral Lunge
  • Forward Lunge/Forearm to Instep
  • Backward Lunge with Twist
  • Drop Lunge
  • Sumo Squat to Stand

These will prepare my body for the workout to come!

Sunday, December 27, 2009

Last Post of the Year! Starting New Program for 2010


Starting of with the "New Rules of Lifting for Women" by Lou Schuler/Allwyn Cosgrove--Stage 1


Weekly Review December 27.mp3

Saturday, December 26, 2009

Prioritizing Fitness

I am always surprised when people don't understand why they aren't fit. It is apparent to me they don't prioritize being fit - they don't do what is necessary - increased activity, better eating habits, etc. There is always something else they need to accomplish and finding time to do what is necessary to be fit takes a back seat. In reality, if being in shape were equal to other priorities (career, family, entertainment, etc.) they would find those areas wouldn't suffer but might actually improve. Your work focus will be better; you will have energy at the end of the day to enjoy time with your family and eat a healthy dinner together; you might find you have other things to enjoy other than watch HDTV like taking the dog for a walk. What is important gets done--and everyone knows it.

Thursday, December 24, 2009

Simple Adjustment for Weight Loss #3 - Add more protein

Putting protein into every meal helps build and maintain lean muscle mass and as we have mentioned in previous posts, lean muscle burns more calories than fat does. Overall, research has continued to support the idea that a balance at each meal (40% carb, 30% protein, and 30% fat) not only facilitates increased metabolism but also maintain blood sugar balance throughout the day--meaning you won't be as tempted by cravings. There are easy ways to add protein to any meal (non-fat dairy products, eggs, lean meats, legumes, and nuts), so start packing it on!

Tuesday, December 22, 2009

Recovery Week

This week I will be doing a modified workout to include both body weight exercises and lower resistance exercises so that I am ready to start my "heavy lifting" program. I am still collecting food information and will let you know about that later this week. Monday, I did the following circuit after doing 30 minutes of steady state cardio at 80% MHR:

Elvis Plie (12)
Push-Ups (6)
Front Lunge Push-Off (12)
Pull-Ups (6)
Lunge-Reach Combo (12)
Push-Ups (6)
Sumo Squat and Leg Raise (12)
Pull-Ups (6)
Curtsy Squat and Lift (12)
Push-Ups (6)
Raised Lunge with Balance (12)
Pull-Ups (6)
Hip Bride and Heel Drag (12)

All the leg exercises are done with either 10 lb dumbbells or 20 lb body bar. They can be found on Women's Health Part 4-Butt Sculpting (I did only 1 set of each exercise). I am using the week's off to test out other workouts and evaluate. This particular workout is hard because of the multiple movements in the leg exercises. You would have to modify the number of reps if you increased the weights; too much weight would compromise form and balance.

Today, I will be doing a 20 minute interval workout at 90% MHR followed by core work and stretching.

Sunday, December 20, 2009

Shoveling Snow--Great Workout!


Taking the next week off from my lifting but will do body weight, pilates, yoga, stretching, and cardio.


Weely Review December 20.mp3

Saturday, December 19, 2009

Hierarchy of Fat Loss

Since I will be following Cosgrove and Schuler’s advice starting in 2009 I thought I would look for additional information. Well, the two components for "New Rules of Lifting for Women” are only the first 2 of about 5-6 components that Cosgrove uses. He proposes that after you add high intensity interval training to metabolic resistance training you can actually add a slightly lower intensity interval training, followed by a higher intensity steady state training, and finally a lower intensity steady state training component. My tendency is to do more versus less but I will start out with the first two components plus some lower level intensity steady state and then progressively add the other components. I will tweak as needed—another component of Cosgrove’s training—keep what works, lose the rest (attributed to Bruce Lee)

Thursday, December 17, 2009

Weight Loss Simple Adjustment #2 Eat Breakfast

New research indicates that skipping breakfast may trick your brain into craving higher-calorie foods (Sept/Oct Weight Watchers Magazine, page 20). So, regardless of your excuse (not enough time, not hungry, don't like breakfast) you need to eat something! Make time for breakfast by planning ahead and having breakfast food at your work desk; cereals, breads, and fruits can all be stashed in your cubicle. If you are not hungry, choose something light and nutritious such as yogurt and fruit. If breakfast food isn't your thing--eat leftovers from the night before. If you keep on top of breakfast the rest of the day will be easier.

Tuesday, December 15, 2009

Final Weeks of 2009

As I end 2009, I see I have reached most of my goals--I can run 1 mile in 8:30, my numbers are all within range, my weight is steady at 113, and my overall fitness is fairly high. So, I go into the next few weeks just to maintain and to start adjusting to a long-term program (6 months) that claims it can help me lose fat and add lean muscle. After that phase is over, I will attempt to adapt other programs to maintain my gains. My reference is The New Rules of Lifting for Women. I read the one for men and that may be my next program for experimenting (the next level). Then, I will move on to other more condensed programs (4-6 weeks max) for the remainder of the year. This will be the first time I have actually made a commitment to follow a program by the letter. So, wish me luck! This week I am keeping the variable workouts but moving toward incorporating some of the tenets of my new 2010 program. This includes less endurance cardio, at least 2 tough cardio intervals, more rest, and heavier lifting. The diet emphasizes extra, extra protein and so I will need to make changes for that as well. I will probably make more entries during this time -- just a reminder I will be changing over to my Live Spaces come January 1.

Sunday, December 13, 2009

Saturday, December 12, 2009

Using Music for Motivation

Since I have started to get back on the treadmill I can no longer read a magazine like I did on the stairmaster. I started off by trying to watch the TV but it was hard to read the captions (no volume even with a headset). I finally decided it was time to buy a MP3 player since my cassette player is no longer a quality music player and all my tapes are at least 15 years old (great dance music!). I am still getting the hang of it and am lucky to have found a website where I can get a new mix each month for free! This has really be a godsend, not just for the treadmill but for my general workout as well.

Thursday, December 10, 2009

Simple Adjustment for Weight Loss #1 Lose Unhealthy Fats

As we all know eating less meat is a proven way to lower your calorie intake as well as saturated fats. So, it makes sense to lower some of the animal fat by transitioning to plant-based foods that are low in both calories and high in nutrients and fiber. You can still get adequate protein by swapping out meat and replace with lentil soup, nuts, or chickpeas (hummus - yum!). You don't need to completely eliminate meat but you may want to make a few of your meals "meatless" and see how you feel.

Tuesday, December 8, 2009

Training More Like a Guy

I have always trained more like a guy than a gal--exercises typical of men's training routines versus women's (squats, deadlifts, push-up, pull-ups, etc.) but until today I never seriously considered training just like a guy. Meaning, the same type of weights and weight progressions. Monday, I decided to try this with my varying set/reps/weight program starting with my 2 sets of 12. It was hard for me to move toward the heavier weights--even though I could do them! My strategy is to use increasing overall volume -- meaning my squats on Wednesday (4x6 heavy) have to be significantly heavier than my squats on Monday (2x12) and Friday (3x8) is somewhere in between. I did 35lb plates without an issue, so I am assuming I could do anywhere from 55-65 on Wednesday (with adequate warm-up). I am only doing 6 exercises so I think it is safe to assume I can recover in time for the next work-out. If not, I will rework my schedule next week.

Sunday, December 6, 2009

More Resistance Leads To Better Results


Increasing my resistance will hopefully lead to more lean muscles and an increased metabolism.


Weekly Review December 6.mp3

Saturday, December 5, 2009

Lifting Weights Boosts Metabolism More Than A Cardio Workout

As I start to consider my plans for 2010, I still have a hard time with the idea that weights boost metabolism more than a cardio session. I am so used to using cardio for calorie burn that I forget the benefit of muscle and its calorie burn. In some sense, I think there has been a gender bias around cardio for women because of the fear of building too much muscle and looking like a man. But the bottom line is that men can lose weight faster and stay leaner because of their muscle. The same thing with body-fat; how can a woman be healthier with twice as much body fat as a man. I realize there are reasons genetically but in reality women are expected to carry a heck of lot more body fat than men. When you strength-train you can increase your calorie burn; aerobic exercise doesn't significantly increase your lean muscle mass and the best way to gain muscle is with resistance training. So, when I go into the new year I am focusing on building more lean muscle mass and using my cardio sessions specifically to work the heart muscle not to burn calories.

Thursday, December 3, 2009

Simple Adjustment #10 Add Intervals

If you always run at a consistent pace and never increase your speed, you are not training your muscles to burn energy more efficiently. You need to increase your speed to accomplish this and the easiest way to do that is with intervals. Start off with a warm-up and then do 4-6 rounds of running at a slightly faster rate than your regular pace for a specified time or distance. The objective is to progressively lengthen the faster-paced intervals and increase your tempo. Remember not to overdo this as it can result in injuries; keep the speed work to once or twice a week.

Monday, November 30, 2009

Big Push/Big Pull

This is the final phase of my workout and it will combine component of both strength and endurance. I will alternate between repetition ranges: Monday: Endurance 2 sets 12 repetitions, Wednesday: Strength 4 sets 6 repetitions, Friday: Combo 3 sets 8 repetitions. All workouts have a quad dominant lower body exercise; a hip dominant lower body exercise; a horizontal press and horizontal pull; a vertical press and vertical pull. Over the next four weeks I will rotate exercises each week and use the three different workouts (endurance, strength, combo).

This week's exercises:

Squat
Step-Up
Chest Press/Bent Row
Shoulder Press/Lat Pulls

I will finish each session with a Yoga routine composed of a set of warm-up/breathing and then 5-6 poses, ending with a breathing/meditation. These are based on my Yoga Deck.

Monday--warm-up/Om followed by Chair(I allow Life's energy to stream through me), Fish(I inhale Life's positive energy and exhale negativity), Spider(I acknowledge my ability to regenerate), Sitting Forward Bend(I let go . . into the Eternal Now), Bent Knee Sitting Forward (I surrender into the flow of Life), Bound Angle (I receive goodness. I radiate happiness)--Sounding Breath (I am at peace. All is well in my world)/Resting Meditation (I am that I am)

Sunday, November 29, 2009

Saturday, November 28, 2009

Interesting Yoga Routine

I found an interesting Yoga routine in the December 2009 issue of Fitness. It is a Yoga circuit (2x) and the first move of each pair is done at a fast tempo to rev calories burn, the second is an allover sculptor. There is a pause in the starting pose of each sculptor. I plan to do this in the "in-between" sessions along with my Pilates inspired core workout. I will give my evaluation of both in two weeks. See you then!

Thursday, November 26, 2009

Simple Adjustment #9 Increase Cardio Intensity

Most people now know that low-intensity exercise isn't the answer to torching body fat and burning calories; it only burns time. Whether you look at total calories or fat calories, the higher the intensity the more you burn. To combat this, cardio intervals should be used a few times per week and your weight training session could be built around a circuit to increase intensity. Obviously if you have a condition that only allows low-intensity, don't change your routine.

Tuesday, November 24, 2009

Transitioning To Windows Live Spaces

Over the next month, I will be designing a new blog in Windows Live Spaces. Although my website connects to this blog--the search engines only see the frame, not the content. So, the advantage of having a blog (changing content) is lost when I embed this blog into my Windows website. I am working on replicating the same feel as I have on Blogger but we will see if that works. I will leave this blog up with a re-direct to the new blog. Hopefully, this won't inconvenience the small (I can count them probably on one hand) audience I have.

Sunday, November 22, 2009

Thinking About Next Year


The majority of my goals have been met this year -- but already looking forward to 2010.


Weekly Review November 22.mp3

Saturday, November 21, 2009

Idea for 2010

I have been thinking about how I want to manage my 2010 workouts and have decided to pick new and improved workouts from the most popular fitness magazines and see how they work. Since I am a big fan of Rodale (Mens Health, Womens Health, Runners World, Prevention) I will use some of their touted programs (Belly Off, Abs Diet, etc.) as well as other magazines efforts (Fitness, Oxygen, Shape). All of these will have updated programs as part of their New Years kickoff effort and I will work each one--I may have to rotate through more quickly to test drive a number of them but if I get through 12 programs, it means I have done a new workout every 4 weeks. I will keep a few in the wings in case I really dislike a program or feel it is not working. Additionally, if I find a certain strategy works better for me (i.e. circuits) I may adapt a workout to fit that strategy. After each workout, I will rate the routine on a number of criteria. At the end of the year, I will pick the top 2 most effective workouts and the bottom 2 least effective workouts. Let me know what you think.

Thursday, November 19, 2009

Simple Adjustment #8 Do More Than Yoga

Yoga has become phenomenally popular for its ability to help improve basic strength and flexibility for most individuals. Unfortunately, obesity is still the number one health issue in America and most yoga practices don't burn the calories necessary to help support weight lose. If you are doing yoga as your main workout you may want to consider adding a couple of days of aerobic activity to help augment your weight loss efforts.

Tuesday, November 17, 2009

Small Change in Workout

I am keeping the same workout this week but using a different format to help in the transition to the next phase. Rather than doing super sets of the exercises, I am doing them in a circuit. My reading and research continues to suggest that circuit training is the best way to burn fat and build muscle. Although these concepts are diametrically opposed in principle, there is a way to manage both but as you would suspect the results will be less dramatic in each of the areas (weight loss and muscle mass). The trick is to hit the right balance where you don't rest between exercises, but the resistance is heavy enough to build muscle; circuit training accomplishes this. So, here are the changes for Wednesday:

Supersets: Dumbbell Split Squat 3x8/Single Arm Press 3x12
Dumbbell Romanian Dead Lift 2 x 10/Dumbbell Swing 2x20

Transition the same exercises to a circuit (I do three circuits with increasing repetitions - 8/10/12)

If I can get through the 12 repetition circuit, I move the weight up next time by about 5%. I will apply this technique to all my resistance workouts for this week and next in anticipation of moving on to the combo phase.

Sunday, November 15, 2009

Feeling a bit under the weather


Can't figure out what is bugging me, will have to do some experimenting to isolate variables.


Weekly Review November 15.mp3

Saturday, November 14, 2009

Turning Down the Intensity

I have been feeling poorly lately and am contributing it to over-training. The more I read, the more I begin to see I may be overdoing it. I am not training for any specific event or competition but to remain healthy. With that goal in mind, I may need to re-evaluate (once again!) what I am trying to accomplish and what is the most efficient, effective, and safe way to do so. I am going to stay with my current resistance workout as it is 3x/week and only 4 exercises at each session. My interval training is going to be taken a notch down and will be divided between my running and the stair master; all the rest of my cardio sessions will be at or below 80% MHR. Once I get through with this and then the final phase of my current workout cycle, I will be coming to the end of the year and of course, a new set of goals. I believe I will see a need to focus on diet more closely and balancing the workout sessions to reflect more of a "fitness" goal rather than a "training" goal. I continue to gather information and data and incorporate my new knowledge to adjust my training technique/structure.

Thursday, November 12, 2009

Simple Adjustment #7 Change Up Your Routine

You need to continually challenger your muscles if you want to continue to see progress. If you are still doing the same weight training routine that you were doing 6 weeks ago, your muscles have already adapted to the program. There are many ways to change up a program. If you use machines, try free weights or resistance bands. Try a different number of repetitions, sets, weight, rest time, or the overall number of exercises you do. Change one or two exercises -- squat instead of leg press, preacher curls instead of hammer curls -- change the order in which you do the exercises. Identify how you want to try and change your workout every few weeks to keep your muscles confused and getting stronger.

Tuesday, November 10, 2009

Taking It Down A Notch

Yesterday I started a new, slightly lower-intensity program. I used my heart rate monitor and found out that I could reach 80% MHR on a level 10 program -- I had been using a level 13. So, I have decided to use a lower intensity on my cardio on weight training days. I did 4 exercise, 2 sets of super sets using Bench Press (3 x 8) and Bent Row (3 x 12) and Incline Bench Press (2 x 5) with Dumbbell Squats (2 x15). They were difficult but not to failure - followed by a core exercise routine based on Pilates (12-minute routine provided by SparksPeople). Today, I did my running and followed a plan from Men's Health that incorporated low-med-high intensity in one workout and that worked really well and I think I can do that twice a week and add on to this every other week. This workout is relatively short as I do body weight calisthenics - pull ups, push ups, Swiss Ball Leg Curl, Swiss Ball Reverse Crunch, and Sissy Squats. Hopefully, this type of workout will be adequate for my Strength Phase for the next 6 weeks.

Sunday, November 8, 2009

Start It Up Again


After taking a breather, I am ready to start training smarter not necessary harder.


Weekly Review Nov 8.mp3

Saturday, November 7, 2009

Low Number of Americans with Healthy Lifestyles

Despite all the education, marketing, and push for healthier living, Americans continue to eat fewer fruits and vegetables, do little exercise, or maintain their weight. Research indicates that people rely too much on drugs to address chronic disease rather than adopt lifestyle changes. Four factors were identified that can have an immediate impact:

  • Eat at least 5 fruits and vegetables daily
  • Walk or another activity for at least 2.5 hours weekly
  • Keep BMI (body mass index) out of the obese range
  • Don't smoke
Start now and you can possibly divert chronic diseases and increase your lifespan. The benefits can begin as soon as 4 years after starting your new healthy lifestyle.

Thursday, November 5, 2009

Simple Adjustment #6 Always Do Your Warm-Up

Most individuals are pressed to fit exercise into their day and mistakenly think that skipping a warm-up will save time but it will also prevent your body from using its energy and oxygen efficiently. The best way to incorporate your warm-up is to make it a slower version of the cardio workout you are planning to do (running, elliptical, bike, etc.). Keep at the slower rate until you start to perspire and then move into your full-on session. If you are planning to hit the weights, you can either do dynamic stretches that take you through a similar range of motion that you are planning to do or you can do a the planned exercise at a much lighter (or no) weight. Regardless of which warm-up activity you do, it will help your prepare your body for the greater intensity.

Tuesday, November 3, 2009

Taking It Easy This Week

As I mentioned in my audio post, I think I may be over-training. My motivation has been progressively waning, my sleep hasn't been consistent, I am continuously looking for my next meal, I am experiencing some fatigue, etc. So this week, rather than move right into my next phase of training, I am going to take it down a notch or two this week. I will do my stair-master workout 2x this week at a much lower level, keeping under 30 minutes. My running will go up to 3x this week but they will be easy runs or walk/runs. My workout will be a medicine ball circuit (1 set of 10 at a fairly light weight) on M-W-F and the other days just some core work and stretching. The medicine ball workout is a variation on strength exercises that appear in Chris Carmichael's book 5 Essentials for a Winning Life and is as follows:

  • Lateral Arm Raises
  • Chest Press
  • Pick-Up
  • Sit-Up
  • Solo Twist
  • Squat
  • Wall Touch
  • Overhead Pass
  • Overhead Reverse Lunge and Press
  • Overhead Squat
  • Squat and Press
  • Curl and Press
  • Walking Overhead Lunge
All of the above were done with a 4 lb medicine ball -- for descriptions of the exercise you will need to check out Carmichael's book (or check online by searching for "medicine ball exercises"). I am doing just enough to keep my metabolism up and my muscles ready for the next week. I will re-evaluate at the end of the week, but I think I will be ready for Phase Two of my 9-week workout.

Sunday, November 1, 2009

Symptoms of Overtraining


Lack of motivation, fatigue, reached a training plateau? Maybe over-training is the issue.


Weekly Review Nov 4.mp3

Saturday, October 31, 2009

Don't Go to the Gym Without a Plan

Each workout should have a goal - and ideally, an increase in volume. Regardless of what you hope to accomplish at the gym, make sure you have a plan. Otherwise, you are likely to default to your standby routine which will ultimately sabotage your progress (see the first sentence). Make sure you manage the session in a way that takes you closer to your overall objectives and/or try something new that challenges your body to react or adapt differently. It doesn't take much, a extra 5 minutes of cardio, a slightly higher weight on your squats, or maybe an added stretch at the end of your sessions. Every little bit will move you closer to your goals, if you plan well.

Thursday, October 29, 2009

Simple Adjusment #5 Crunches Aren't the Only Ab Exercise

Taking a break from crunches and focusing on other areas of your "core" may produce better results. If you are doing more than 3 sets of 15, you have probably reached the peak of results for crunches. Try some of these moves as well:

  • Plank
  • Double-Leg Stretch (Pilates move)
  • Side Plank
  • Wood Chop
You can find these exercises and others all on reputable sites such as ACE-Fitness.

Tuesday, October 27, 2009

Last Week of Phase One

As I go into the last week of phase one the maximum repetitions are up to 40 on high rep days and 12-15 on my low rep days. I can really feel them but I am beginning to think I may want to go back to heavier weights (as appropriate) for the next phase. I am working with posture as well and have incorporated some exercises into my active recovery, while some of the exercises are already in my viniyoga routine. I realize that I can't fit all the exercises in all the time and will be rotating or cycling through these exercises as I change my routine. I am reading Chris Carmichael's book and I like some of what he says and don't see the benefits of some of what he preaches for me. Some of the books I read are really for folks who are overweight and not active at all -- so I have to pick and choose; and you should too! Just because a well-known trainer has a program, doesn't mean it is right for you. All good programs have a fitness component (weights, aerobic, stretching, etc.), a nutrition component, as well as a psychological component. These have to coincide with you and your values, priorities, current fitness status. So, make sure whatever you pick you can stick with it because if it makes sense to you, you will keep doing it and consistency is the true success.

Sunday, October 25, 2009

Last week on Phase One


Despite lower number of exercises, max reps are difficult!


Weekly Review October 25.mp3

Saturday, October 24, 2009

Could Dieting Be Keeping Your Weight On?

Every time you lose weight, your resting metabolism drops. Lose 10 pounds and you have to lower your calorie intake to maintain your new, slimmer physique (if you don't count additional exercise). You can prevent your metabolism from decreasing while you slim down with a number of strategies. One way is to lose fat but maintain muscle. Do this by reducing calories and increasing both aerobic and resistance training; this will help you retain or even gain muscle while you lose a greater percentage of body fat.

Thursday, October 22, 2009

Simple Adjustment #4 Do More Than Cardio

Research indicates that weight loss is minimal if it isn't accompanied by dieting. So, if you are relying on your cardio workout to torch enough calories to lose weight you may be very disappointed. Whether you believe it or not, by doing that intense cardio workout you may end up doing less activity the rest of the day or you may eat more, both leading to a possible gain in overall calorie intake, not a loss. Many of us know it takes 3500 calories to lose a pound and if you have a 500 calorie deficit each day for 7 days, you lose a pound a week. Trying to fit in a cardio session worth 500 calories is difficult and can be offset by one eating mistake. It would be easier and more successful to shave off some of those calories from eating better and the other from increased "overall" physical activity, not just structured exercise. Give this strategy a try and see if you can restart your weight loss.

Tuesday, October 20, 2009

Use Technology for Easier Fitness

There are so many gadgets out there to help you maintain your fitness that it boggles the mind. Not only does the Internet have tons of useful information but now cell phones, laptops, and desktop computers all can help in your efforts to build or maintain your fitness. Calorie Count Mobile will provide calorie information and nutritional breakdown just by texting the name of the food item. Mydigitallist.com provides a grocery list you can access by phone. Log in your workouts and meals in Fit-ify! Exercise and Health Tracker application or sign up for the Yoga Journal Pose of the day and get 3 moves delivered to your email each day. Want to know the distance you ran this morning? Use the MapMyRun program. If you are resourceful, you can find a site or program specifically geared toward your issues. Good luck!

Sunday, October 18, 2009

Rotator Cuff Problems


Another issue to address; starting work with senior


Weekly Review October 18.mp3

Saturday, October 17, 2009

Working With Deconditioned Clients

One of the biggest obstacles in working with new clients, especially those that are overweight and sedentary, is the media hype over "celebrity" workouts or reality show programs (The Biggest Loser). Most folks are not physically able to do more than a low-intensity workout for the first 3-6 months yet they want to feel like that are getting a "workout" with all the trappings--being sore, uncomfortable, maybe even injured--which doesn't set the stage for ongoing commitment. On the other hand, if you start of with low-intensity, you will probably not be too uncomfortable, relatively little soreness, and no injuries--sounds better doesn't it? You have your whole life to boot camp so why not wait until you can actually reap some rewards from it, rather than disappointment? Keep chugging along and you will eventually reach your fitness goals.

Thursday, October 15, 2009

Simple Adjustment #3 Be Particular About Your Weights

Most individuals don't pay enough attention to the weight (resistance) they are using and either they are too light (afraid of bulking up) or too heavy (gravity is doing your work for you). To see improvement you need to challenge your muscles to recruit more muscle fibers. You want a weight that you can move through the range of motion with steady control and that will be more difficult to lift at the final 2-3 reps. In my current workout, I have 2 days per week where the actual weight is what fatigues me and on the other 2 days, the repetitions fatigues me. So not only am I challenging my muscles but I am working on both fiber recruitment and endurance. So, if you aren't seeing any results, add weight at small increments while making sure your perform your exercise correctly.

Tuesday, October 13, 2009

New Workout Routine

Today I started a workout routine that combines the first phase (lean-mass) of my 3-stage program and a 4-day upper/lower body workout schedule with alternating easy/difficult days. So, for Monday I did my lower body exercises with high repetitions + a max rep set. It looks like this:

  • Front Squats: 2 x 15 reps @ 40 lbs, 1 x 25 reps @ 40 lbs (max rep, will increase to 30 reps next session)
  • Romanian Dead Lifts: 2 x 15 reps @ 40 lbs, 1 x 25 reps @ 40 lbs (max rep, will increase to 30 reps next session)
  • Swiss Ball Hamstring Curls: 2 x 15 reps, 1 x 25 reps (max rep, will increase to 30 reps)
    superset with Prisoner Squats: 2 x 15 reps, 1 x 25 reps (max rep, will increase to 30 reps)
  • Swiss Ball Plank: 2 x 15 seconds, 1 x 20 seconds (increase next session) superset with Swiss Ball Curl Up: 2 x 15, 1 x 20 (increase next session).
Today I will do the upper body session with lower reps but still incorporate the max repetition strategy:

  • Push Ups: 2 x 5, 1 x 8
  • Pull Ups: 2 x 5, assisted 1 x 8
  • Dumbbell Push-Press: 2 x 5 @ 50 lbs, 1 x 8 50 lbs
  • Bar Pull: 2 x 5, assisted 1 x 8
On the following Thursday/Friday, I do the same workouts but use the opposite repetitions. So, I do low reps on the lower body and high reps on the upper body. Because I can't do high reps for push-ups, pull-ups, or bar pull they will be replaced with chest press, lat pulls, and rows. This will go on for 3-weeks and each week I will up my max reps for each exercise and weight. Then I will move to the next phase.

Sunday, October 11, 2009

New 3 week phase training

I'm at it again--time to change!


Weekly Review October 11.mp3

Saturday, October 10, 2009

My First 30-Minute Workout

This will be one of many 30-minute workouts I develop:

Start of with walking on the treadmill--an activity easily translated to a home workout. Warm-up for 3 minutes, 10 minutes of steady state (RPE = 5), 2 minutes for cool-down (15 minutes). Move to weight machines (beginners) and emphasize the following movements: squat, dead lift, lunge, pull, push, and core. Translated to the machines--leg press, leg curl, leg extensions, row, chest press, and crunches. Keeping it simple all exercises will include a warm-up set (15 reps) and then a work set (10) with a 30-second activity recovery (stretching of that body part). The session will end with crunches and a short stretch routine. If this proves to be too long, I will move the crunches to the 30-second active recovery and finish up with the short stretch routine.

As the folks acclimate to the workout, I will rotate the aerobic activity and switch out exercises moving from machines to free weights (or body weight) and incorporate other items (swiss ball, step, etc.). At a later date, we will incorporate aerobic activity into the weight training circuit and encourage longer cardiovascular sessions on alternate days.

Thursday, October 8, 2009

Simple Adjustment #2 Be More Active

Most individuals have their workouts as the only source of physical activity. Increasing physical activity throughout the day will help you continue to burn calories and it doesn't have to be "structured". Using normal prompts to initiate activity can make it easier to maintain this habit. Fore example, every time you answer the phone, stand up and pace. Rather than sending an email to your office mate, walk over to their office or cubicle. Having cues that happen naturally in the course of your day (such as going to the bathroom -- on another floor, taking the stairs rather than the elevator, parking your car far from your office building, etc.) add physical activity and drive your metabolism. You may think of these as insignificant items, but putting them all together and adding in your structured workout as well can lead to burning more calories and keep you from becoming sedentary. If you are creative, you can find hundreds of enjoyable ways to increase your activity level and not add any "additional" time to the effort.

Tuesday, October 6, 2009

Need to Keep it Fresh

My audio post has me lamenting over my lack of progress. After reviewing my situation more closely, I am feeling more positive. Yes, I did lose about 5 lbs on vacation as a result of restricted calorie intake. Coming home and gaining the weight over the course of another 2 weeks was disappointing but understandable as I did increase my activity level but increase my caloric intake more. There probably is a balance there that I need to explore -- eating an appropriate amount of calories for my activity level. Just like portion distortion, you can overestimate the impact of your workouts as it relates to calorie expenditure. My guess is I can probably reduce my calorie intake and increase my workout intensity by small increments until I start seeing the weight go down again. My dilemma is trying to determine a realistic weight goal that would still allow for a good proportion of muscle/fat. As I work on that challenge, I will continue the same workout this week but plan to make some changes based on my next 30-minute workout challenge.

Monday, October 5, 2009

Need New Motivation

Losing some steam after regaining weight after vacation and lagging interest in workout


Weekly Review October 4.mp3

Saturday, October 3, 2009

Possible Opportunity Leads to New Perspective

This week I was offered a possibility of working with another entrepreneur to provide personal training to a corporate client (they do massage therapy/reflexology primarily). The request had been made with another trainer who then terminated the contract despite the fact the company already advertised the service to their employees. The contract required the trainer to provide 30 minutes of low-impact aerobics and resistance training for 2 lunch time sessions and 2 after-work sessions per weeks for 12 weeks. So my challenge was to develop a routine that could do this that could be adapted to any level of fitness or number of people. So, I set about putting together a number of routines to incorporate a short warm-up, movement prep, resistance training + core, with some quick cardiovascular intervals, and a brief cool-down, all in 30 minutes. Whether or not this offer will be made to me, I will work on this challenge over the next few weeks to help me look at training from a different perspective.

Thursday, October 1, 2009

Simple Adjustment #1

If you are not losing weight, toning muscle or feeling more fit you may be need to make some minor adjustments to get back on track. So the next 10 tips will help you eliminate these errors and move forward again.

Our first tip has to do with the type of cardiovascular exercise you may be doing. If you do one machine all the time (i.e. treadmill, bike, elliptical) you are working a very target group of muscles and obviously you will see improvement. After a period of time, you won't make the same gains and continuing the same activity will eventually lead you to a plateau. Consider doing some other exercises that may emphasize working your legs in a different manage, creating a new overload and an increase in gains once again. You can return to your favorite machine after you have made all the gains from your new exercise but try something different from what you previously did. For example, if you tended to use the treadmill at a steady state and then moved to the exercise bike, when you return to the treadmill do intervals or hills instead of the steady state. To keep you muscles working at peak performance you must constantly challenge them but keep your changes small and cycle through many activities so they make the most impact.

Tuesday, September 29, 2009

First Week Back Wasn't Too Bad

As mentioned in a previous post, I started back to my workout and have progressed through may cardiovascular work in 10% increments on the stair master (level 12, rotating programs, increasing from 20-22-25 minutes) and 10% on my 20 minute runs. I should be back to my normal levels in 2 weeks for the stair master and probably back to my 8:30 mile in 5-6 weeks. I will be keeping the same workout this week, composed of a variety of compound moves 3 days per week but upping the resistance by 10%. I am maintaining the long walk/runs in the morning and the yoga sessions in the afternoons as well as my body weight exercises and core exercises 2 days a week. My weight has stabilized closer to 112 lbs. and my thoughts were that eating less and not "working out" on my vacation probably led to some muscle loss. So, I am thinking of changing my diet up a bit (more emphasis on protein) and pushing my workouts to 4/week (2 upper/2 lower) based on a workout on Men's Health Magazine and losing some fat and gaining some lean muscle. I will be previewing this in my weekly audio cast at the end of the week.

Monday, September 28, 2009

Return To Workouts

My return is not as bad as I thought--but still need to get back to previous level and beyond!


Weekly Review September 27.mp3

Thursday, September 24, 2009

Stretching Tip #10 Be Careful With Injuries

If for some reason you do sustain an injury, be careful to monitor the area during your stretching. You may find that the injury may prohibit you from realizing a full stretch--this is not unusual and you should not attempt to return to your normal stretching routine until the injury has fully mended. You may also find that your physical therapist or doctor may want you to refrain from certain stretches. Additionally, you may be given some unfamiliar stretches to help in rehabilitating as you recover from your injury. Regardless of your situation, if you feel any pain consult a health professional as soon as possible.

Monday, September 21, 2009

I Have Returned!

As usual, getting back from a long trip is difficult. My strategy is to slowly work back into my workout; eating hasn't been an issue. I actually lost 3 lbs. primarily because it is hard to eat ice cream when camping. The rest of eating was close to normal, except for this one small item. So, ice cream needs to have a place similar to what it had while camping -- rarely. I also made an attempt to monitor my chip intake at lunch (both reduced fat or tortilla) and limited my chips at dinner to the amount of one serving (usually 10-14 chips). This seems to be the ticket for me losing weight. The hiking wasn't as good as I anticipated so I really only got about half of the exercise I planned so getting back into resistance training and cardio intervals will take longer than I anticipated. So, for this week back to the gym I will start with 20 minute cardio sessions at a slightly lower intensity and increase 10% each week until I get back to 30+ minutes. With weights, I am going with combo moves at lower weights and reps and increasing 10% each week. Yoga sessions 5x/week and stretching daily. The run/walks of 60 minutes have become just walking. We will see how quickly I can return to my regular routine and keep my weight down.

Sunday, September 20, 2009

Saturday, September 19, 2009

What If It Rains?

I usually have a plan B on vacation, especially if weather is a factor. On an active vacation, unlike a leisure or cultural vacation, the weather is extremely important so having some flexibility is a must. On this trip, there was a possibility of rain or snow at my destination, so I mapped a southern option that would bring me through desert versus mountains but wouldn't take me too far away so that if the weather cleared I could be back to my original destination within a day. I learned this lesson, unfortunately, on a tour--the weather was rainy in the north/inland in Costa Rica but great on the west coast but because the itinerary didn't allow for changes we were stuck with the poor weather--even though great weather was a half-day drive away. Always have an alternative at your destination as well for the occasional rainy day (museums, exhibits, indoor events).

Thursday, September 17, 2009

Stretching Tip #9 Take A Class

After stretching on my own for many months, I will typically take a class or get a DVD from the library that will help me review my form. It is easy to forget what each stretch is suppose to do and for which muscle. And, for most folks the stretching part of the workout is an afterthought. So, periodically it is a good idea to review your stretches and the specific technique with a fitness professional to make sure you are getting the most out of your stretches whether they be short or long.

Tuesday, September 15, 2009

Hiking 6-10 Miles Daily

My vacations are usually active--or, I make them that way. Luckily, this trip includes lots and lots of hiking. I usually start with a shorter hike in the mornings, followed by a much more strenuous or longer hike in the early afternoon. In between, I may go to a visitor center or some other attraction for a rest. By the time I am back to the campsite, I am not too interested in any other activity. Again, if there is an opportunity to do some calisthenics I will try to do them or if there is an open space for stretching or yoga, great. Otherwise, the hiking maintains both my activity levels and keeps my weight down.

Saturday, September 12, 2009

Maintaining Medication/Vitamins

This is one of the toughest "health" behaviors to maintain on vacation for me. Because my schedule is completely different and I am living out of a tent I have a hard time remembering to take vitamins/medications. In the mornings, I am busy prepping the van for departure or planning the activities for the day and completely forget my medication. At night, I am focused on getting to bed after a long day of driving or hiking and can't seem to remember my vitamins. I have started to pair my medications/vitamins with brushing my teeth because I always remember this - I have started to put them in the same bag. Such a simple thing--why didn't I think of it before?

Thursday, September 10, 2009

Stretching Tip #8 Keep Breathing

As mentioned in a previous post, breathing throughout your stretching sessions is absolutely necessary! The tendency is to hold your breath as you try and extend your stretch. In reality, exhaling helps you deepen the stretch or focus the stretch in the tightest area. I recently started doing Viniyoga and the breath is extremely important--the inhale helps to expand the chest, pull your ribs away from your belly and lengthen the spine which produces better posture. On the exhale, you tighten the belly while keeping the length in your spine--which helps you stabilize your core throughout the stretch. Whether you use this technique or some other breathing method, make sure you do it while you stretch.

Tuesday, September 8, 2009

Keeping Sound Nutrition

Most people use vacation as an opportunity to overeat -- you want to do whatever you feel like doing. I have found that my healthy lifestyle goes with me wherever I go. Camping puts you in the position of doing your own cooking which decreases your likelihood of overeating. Yes, it means we have to stop at the store more often but that doesn't take much more time than sitting down for a fast food meal or going into a restaurant. This doesn't mean I don't indulge in the local cuisine, it means I am going to wait for the best options. Since this trip is in the US, there won't be too many exotic foods or items specific to the area. So, I continue to eat salad (packaged varieties plus pre-cut veggies), stay away from too many sweets, and usually the option of having ice cream is limited (doesn't stay well in a cooler!).

Saturday, September 5, 2009

Campground Calisthenics

Camping is great fun but it isn't a gym, so getting a variety of exercise is challenging. Even if it is just an overnight stay, I try to find a campground with some hiking trails so that when there I know I have an option close by for walking. Sometimes I am lucky and there may be a playground or other structures available to do step ups and/or pull-ups. You can be very creative out in the wilderness. Additionally, you can always do calisthenics (push-ups, jumping jacks, burpees, etc.) if you feel inclined--just be prepared for some folks looking at you strangely. I don't get too obsessed about this as having a break from my normal workout is a good way to rework my routines when I return from my trip and gives me an opportunity to work other areas of my body.

Thursday, September 3, 2009

Stretching Tip #7 Always Warm Up

Whether your are doing static stretching or dynamic stretching, a warm-up is still important to bring blood/oxygen to your muscles. With dynamic stretching, the actual stretching itself is movement enough to help warm-up (move from least difficult to most difficult). With static stretching there is no movement to help prepare the muscles so you must include some level of activity prior to stretching to help facilitate the moves. This may only require a walk around the block or a set of jumping jacks but make sure you body temperature has increased prior to starting a static stretching sessions. I tend to do dynamic stretches before my workout and then static stretches at the end; how you use or combine your stretching routine is based on your goals and level of fitness.

Tuesday, September 1, 2009

On My Way West

When I am on vacation, especially a cross-country trip, I make sure that I know where the rest stops are along the way. Not only do I use them for the intended use but I will also take the opportunity to take a quick walk followed by some stretching. I also hydrate with water or ice tea. It can be easy to focus on getting to your destination and passing these rest stops by but I think of them as a "health oasis" on these long trips.

Saturday, August 29, 2009

On The Road

Well, I should be at my friend's in Indiana and hopefully no snafus. Visiting friends is fun but can also pose obstacles to healthy eating. I try to be accommodating to my hosts tastes but I won't go too far away from what I normally eat. If necessary, I can always have a small portion of the local cuisine, even if it is fried. Again, knowing ahead of time what to expect is helpful and the meals for the day before and after can be altered to offset any splurges. You can't expect not to forgo the local flavors when on a trip but you can always control the portions.

Thursday, August 27, 2009

Stretching Tip #6 Make It A Habit

Like any of the healthy lifestyle changes I've talked about, stretching needs to become a habit. It isn't something you do just because you are sore or because you have time left in your workout. It needs to be thoughtful and consistent - like brushing your teeth. The ultimate goal is to maintain your range of motion and flexibility as you age so you can continue to do the activities you like to do. Otherwise, the aging process will slowly limit your capacity to function adequately. Although you may not like to think about it, many of the things we do throughout our day is purely maintenance -- putting gas in the car, doing the wash, mowing the lawn. Some of these tasks you can pay to take care of but your health is something only you can maintain.

Tuesday, August 25, 2009

Taking A Break Is Warranted

Taking this trip is the best thing for me--I have probably been over-training and doing too much high impact activities. Taking a break will allow my body to recover but still be active enough to maintain gains. Yes, coming back to running will be difficult but I will ease back into it and monitor the intensity of all my workouts; more emphasis on longer, slower cardio with extended stretching and limited resistance to begin with, followed by a slow progression back to my pre-trip levels. Since I have plenty of time before the end of the year, I should be on track with my 2009 goals. Staying fit and healthy takes planning but it need not be inflexible.

Sunday, August 23, 2009

Another small injury delays goal--


Don't know how it happened but I wrenched my knee!


Weekly Review August 23.mp3

Saturday, August 22, 2009

Losing Weight--Need To Watch My Nutrition

Since I decided to work on eliminating sodium from my diet, I have found it has also eliminated quite few calories as well (no chips, no salad dressing, no salted pretzels or nuts, etc.) and I am moving toward my long-term goal of 110 lbs (as long as I can keep the muscle on). I have decided that shredded wheat, oatmeal or whole grain toast and eggs are the most nutrition breakfasts to have without the sodium. I was pleased to note that dried fruits don't have sodium either -- good to know for my trip out west -- as trail mix can be made with dried fruit and unsalted nuts plus maybe some other items. Salads are more of a challenge as I will soon tire of olive oil/vinegar or lemon juice. I think I may be able to find some other alternatives to take along on the trip. I will start monitoring my blood pressure on a daily basis when I return as well as maintain a more detailed food log and see where I can make some other adjustments.

Thursday, August 20, 2009

Stretching Tip #5 Hold It!

If you want to make your stretching session as effective as possible you need to learn to hold the stretch for an adequate period of time - up to 30 seconds for each stretch. Remember, even if you are holding the stretch, don't hold your breath. In fact, use your breath to deepen the stretch. As you inhale start your stretch and then as you exhale move in to deepen the stretch. You can also use your breath as a way of measuring the time you stretch. If you inhale and exhale fully for 5 breaths you are probably close to you 30 seconds. Remember, you will eventually reach your limit and your stretching may be more about relaxing than anything else.

Tuesday, August 18, 2009

Feeling Confident About Running--Avoiding Injury Is Main Concern

Since I have added the walk/run to my fitness routine at least 5-6 times a week, it has helped improve my running sessions on the treadmill. Not only does it warm up my muscles for the work ahead, it is slow enough that it doesn't tire me out. Now, I have to really concentrate on avoiding injuries now that I have reached my initial goal. Which means focusing on stretching those muscles that I am taxing. I will continue this routine until I leave for my 3-week out west trip -- we will discuss my strategy for maintaining my fitness (and diet) while traveling across country.

Sunday, August 16, 2009

Run times stay steady; weight drops; blood pressure up


Just when you think you have the right balance--something else pops up!


Weekly Review August 16.mp3

Saturday, August 15, 2009

New Friday Workout

Again, here is the third part of my new workout:

  • Squat/Chest Press/Baseball Swing
  • Suitcase/Bicep Curls/Diagonal Press
  • Step-Up/Bicep Curls/Shoulder Press
  • Side Lunge/Single Row/Triceps Kickbacks
Same strategy--heavier weights with the individual moves (2-3 times); compound exercises lighter weights, higher reps. Next, we will review my body weight workouts on alternative days.

Thursday, August 13, 2009

Stretching Tip #4 Easy Does It

When you first start stretching, you need to be careful of trying to extend yourself too far. Your muscles need to be warm and you need to have a good idea of your limitations. Stretching too far can injure your muscles and or strain ligaments/tendons that do not have elasticity. We all are limited by own individual structure so don't think that because your wife can do a certain stretch you should be able to do the same (women have wider hips than men, smaller shoulder girdles, etc.) because each of you is built differently. Don't expect continual improvement either; some days you will be able to stretch easily, other days you won't. Just keep track of long-term improvement. At some point, you will reach your physical limit. Then your goal is to maintain this as you age.

Tuesday, August 11, 2009

New Wednesday Workout

As noted previously, my new workout is 3x week with completely different exercises. Here is Wednesday's workout:
  • Sumo Squat/Front Lateral Raise/Triceps Extension
  • Plate Overhead/Good Morning/Bent Row/Lunge
  • Reverse Lunge/Bicep Curls/Shoulder Press
All of the above are done separately 2-3 times, then together as a compound exercise. The separate exercises can be done with maximum weight; the compound exercise with a lighter weight and higher reps. The compound exercises finishes it off nicely.

Sunday, August 9, 2009

8:30 mile is a reality!


Was able to meet goal twice this week--now, I aim for consistency and bringing down HR.


Weekly Review August 9.mp3

Thursday, August 6, 2009

Stretching Tip #3 Know Yourself

When stretching, always consider your own baseline--ignore what others are doing. Think back when you were a child--could you do the splits? Could you touch your toes easily? If you weren't flexible then, you aren't going to develop too much more flexibility. Consider what you are capable of and work from there--you goal isn't to be gumby but to increase the range of motion available to you and to extend your muscles to where they can go -- not some standard set by the fitness industry or your yoga instructor. When you feel a slight tension, stop and keep the stretch there. There should not be pain--as you feel comfortable go further and don't feel disappointed if you can't. Work from where you are and you will incrementally improve.

Wednesday, August 5, 2009

Too Much Cardio Can Impede Results

As a woman, I have always focused on cardio as a way to loss or maintain weight. Not until the last 5 years did I start using strength training as a vehicle for weight loss/maintenance. It's not that I didn't strength train but I tended to short-change my strength workout to accommodate my cardio sessions. Now, I do them equally and with the same intensity. My cardio workouts rotate through the week -- intervals (high intensity), gradual increases (moderate intensity), and slow long-distance (low intensity). The same for my strength sessions -- circuits/supersets etc. (high intensity), pyramids (moderate intensity), and high reps (low intensity). I always make the weight for the reps challenging and I have been able to keep my HR at close to 75% doing weights. I never work the same intensity for both cardio and strength--I tend to alternate them inversely (high-low, high-med) so as not to over train. Then about every 8 weeks, I back off from my strength training and do cardio and stretching only. Over the last 2 years, this has provided the best results for me and been a mainstay of my program.

Tuesday, August 4, 2009

Time to Change

My new strength workout incorporates my new learning (from the conditioning class) and my new activity (run/walk in the mornings prior to going to the gym). So, I am changing to a 3x a week strength training routine and eliminating the long, slow distance for my cardio. So, here is my new 3x week strength training:

All moves are done separately (10 reps), then pulled together for a combo move (10 reps). Go through each circuit two to three times.

Monday
  • Dead Lift (hamstrings)
  • Upright Row (shoulders, upper back)
  • Front Squat (quads)
  • Toe Raises (calves)
  • Reverse Curls (biceps)
  • Hang Clean/Front Squat (all)
  • Squat (quads)
  • Hammer Curls (biceps)
  • Romanian Dead Lift (hamstrings)
  • Shoulder Press (shoulders/triceps)
  • Rows (back)
  • Squat/Push Press/Row (all)
I will let you know my Wednesday workout in my next post.

Sunday, August 2, 2009

Phew! Got Out of Doing the Conditioning Class


Not my cup of tea but still can use the experience in my new workout!


Weekly Review August 2.mp3.mp3

Saturday, August 1, 2009

Its Never Too Late to Start Working Out

I have been working with an 87-year old female (no background in structured exercises) who has lost weight and been walking about 2-3 miles consistently for the last 5 years. She has had some issues with strength in her left leg as well as general soreness in the same area. Although she does exercise fairly consistently (stretching, some weights, and walking) she does it all in the morning and sits the rest of the day. This counteracts the activity she has in the morning. So, we have developed a different stretching program, have increased her walking (she decreases the walk each year during the winter months when she doesn't walk as much because of the weather), and added some other strength moves specific to her complaints and thrown in some Viniyoga. I didn't expect much but she has done fabulously. So never give up; you can always make strides not matter what age or what condition.

Thursday, July 30, 2009

Stretching Tip #2 Longer Is Better

Many individuals fail to stretch at all, so any amount of time seems to long. Research is still out on this but the general consensus is that your muscles do not exhibit the relaxation associated with stretching unless you do it for a minimum of 30 seconds. So, it is preferable to do fewer stretches for a longer period of time instead of more stretches for shorter periods of time. If you don't have the time, focus on the muscles that are typically tight for you and do the stretches for those groups and stick with the longer is better principle.

Tuesday, July 28, 2009

Developing a Routine

While trying to develop this hour-long muscle conditioning workout for this class, I realized a number of things. One, this isn't something I enjoy and two, it has given me a number of new circuits. Although I like structure, having to "practice" a routine that hits every body part, keeps you moving, doesn't completely bore you and doesn't exhaust you to the point of poor form is a pain in the neck. Well, I worked something out and think it may be reasonable. First, I am using some dynamic stretches for the first 10 minutes. They can't be too complicated because the class is more mature and less flexible. Secondly, I have yoga-style stretches for the cool-down which is another 10 minutes. That left 40 minutes left for the muscle work, which I broke down into lower/upper/core cycles ending up with the following types of exercises:

4 lunges--reverse, forward, static, and side
4 dead lifts--Romanian, stiff-legged, bridges
3 squats--front, regular, and sumo
3 back exercises--bent row, upright row, reverse flyes
2 chest--push ups, standing flyes
2 triceps--kick backs, extensions
2 biceps--regular curls, hammer curls
Numerous shoulder exercises--front and side raises, presses
Various core moves--Saxon bend, diagonal raise, loading, lunge-twist, tornado chop, rotational press, washing machine, stationary lunge chop (all paired with the above lower body moves), back extensions, plus the obligatory "abs"

Although I think I did a pretty good job--I pulled out all the stops--I don't think I could come up with anything that much more comprehensive in another routine. I wonder how these folks do this 2x week? So--I have gained more respect for group instructors (know I don't want to be one) and I have learned a valuable lesson in developing new routines for myself.

Sunday, July 26, 2009

Supporting a Friend

Sometimes you need to make adjustments to help others out--and you usually benefit, too!


Weekly Review July 26.mp3

Saturday, July 25, 2009

Group Personal Training Class

I went to review the class I am to take in two weeks and it seemed very foreign to me. My background is competitive athletics, not dance, so anything choreographed seems silly. Yet, my workouts are a form of choreography and could be adapted. Music has never been a mainstay of my workouts rather more of a nuisance that I tolerated in the gym. Yet my sets and reps do seem to have their own cadence. The challenge is doing what is natural for my fitness personality within a framework that will work for the participants. My warm-up will probably not be "aerobic" dance movements but more dynamic stretching movements (i.e. calisthenics) and my cool-down will rely heavily on yoga-type movements. The strength moves will reflect my bias to do compound exercises in a circuit versus doing high repetitions of one type of move. Another challenge is keeping the timing right so I can get all the exercises in during a specific time frame. Again, I manage to get in 2-3 circuits of 4-5 exercises done in 15 minutes so linking circuits together may work. The final challenge is keeping the participants engaged. I don't have any problem when I am on my own or working one-on-one but with a group if they lose interest it can be a very long class. I am not much of a "drill sargent" or a "rah-rah" type so I will probably rely on being an "educator" and making sure form and technique are clean. I don't look forward to this foray into uncharted territory but I will tolerate the anxiety and hopefully learn something new.

Thursday, July 23, 2009

Stretching Tip #1 Stretch Before & After

Stretching serves a number of purposes and different types of stretching are needed for different circumstances. If you are getting ready for doing movement (strength training or a sport), then dynamic stretching - where you use progressive movement - is a better way to warm-up. If you are working on range of motion or flexibility, then doing stretching after your workout may be a smarter idea. After your workout, your body has pumped blood and oxygen into the large muscle groups, preparing you for the static stretches that will help elongate the fibers. There is a continued debate on whether stretching decreases soreness or reduces injury -- each new study indicates something different. Despite the contradictions, using the correct type of stretching will help prepare you body for movement and hopefully better performance.

Tuesday, July 21, 2009

Nothing New in Food Matters

I have been reading Mark Bitman's book Food Matters and it doesn't really provide any new information about healthy eating. As usual, someone who hasn't been eating correctly becomes unhealthy and "rediscovers" how to eat to combat their previous misbehavior. He then goes on to bash the Food Pyramid and of course all the businesses that produce the abundance of food we currently have available. Sure, big business hypes all the bad foods we eat but ultimately, we are responsible for the choices we make. Mr. Bitman would like you to believe that you are motivated by helping the planet - but really, it's about the ever growing obesity in developed nations. Americans (as well as any other somewhat democratic/capitalistic societies) overindulge, because we can. Individuals use poor judgment despite the presence of information indicating health issues (we still have smokers, don't we?). So, let's put the blame where it belongs -- on the individual -- take responsibility for your actions (be accountable) -- then the big businesses will cater to "healthy" living products. Businesses don't exist in a vacuum - we, as consumers can make a decision whether they remain in business by either buying (or not) their products. Mr. Bitman makes this clear but highlights just a few businesses (such as meat producers) but not all businesses (what about soda companies, cigarette companies, artificial sweeteners, alcoholic beverages, etc.). I agree with his "sane eating" premise, but the rest of his thesis is not well thought out.

Sunday, July 19, 2009

Bring Something New to Your Workout

New experiences bring new ideas for my fitness routine


Weekly Review July 19.mp3

Saturday, July 18, 2009

Metabolic Training

When I was working as a personal trainer, my supervisor introduced me to the principle of metabolic training. It incorporated strength and cardiovascular training in one circuit. I tend to use this with my own body weight on my "off" strength days. The principle is as follows--you build a group of lower/upper/core exercises followed by a cardio movement for 2-3 minutes. This is great if you aren't doing a cardio session the same day but I usually do, so I substitute the cardio move with a yoga/stretch move. So, an example would be that I would do bodyweight squats, followed by chinups, followed by hanging leg raises and then do Yoga Mudra which loosens the shoulders, arms, spine, and back of thighs. I might do four or five different combinations for a circuit. Usually, I will only do one circuit but may repeat certain exercises (like my chinups and pushups) because they are my weaker muscles. Again, this isn't an extra "strength" session but a way to keep my muscles working at a level that it won't impede my regular sessions. Very similar to doing long, slow distances with cardio. It also incorporates core exercises and yoga into my regular workouts. You can use this principle with any type of training--give it a try, you might like it for a change-up.

Thursday, July 16, 2009

Strength Tip #10 Always Warm Up

Warming up seems to be a theme this week! Well, most of you know I have been suffering a calf strain just because of "not" warming up adequately on my runs and I now am incorporating warm-up sets during my strength workouts. The warm-up prepares your muscles for a more strenuous workout and as mentioned in my previous post helps in enhancing your form. Besides doing the actual exercises as a warm-up you can do a more general warm-up by doing some dynamic stretches. I like the ones that are suggested in The New Rules of Lifting by Lou Shuler and Alwyn Cosgrove because they are challenging and comprehensive. The five moves are:

  • Walking lunge with upper-body twist
  • Lateral lunge with opposite-hand reach
  • Ball bridge/Russian twist
  • Inchworma
  • T-push-up
You should be able to find the book online and/or at your local library.

Tuesday, July 14, 2009

Warm Up Does Double Duty

My current strength workout includes a warm-up set prior to increasing the weight. According to Men's Health June 2009 Muscle Bulletin, my warm-up can also improve my form. People who added weight to each set showed better movement patterns than those who performed all their sets at the same weight. The warm-up may help increase awareness and enhance performance. I have been doing a warm-up set of about 12 repetitions at 50% of my target weight and then move up over the next 4 rounds to meet the target weight. This allows me time to make adjustments to form and to determine the next best progression. Yesterday, I was able to increase 2.5 lbs each set for all exercise but I won't be able to do that in the next progression. This means having multiple barbells to switch back and forth so I can maintain the rhythm of the circuit. Give the warm-up set a try and see if you don't see some improvement in both form and strength.