Armed and Dangerous ...

April 12, 2011 2:49 PM

Ladies and gentleman get ready to LOCK and LOAD! Get your guns ready…don’t worry you don’t need to have a permit to carry these guns. “Guns” refers to your biceps, those ever so necessary muscles that extend from the base of your shoulder to just past the elbow. The full name is bicep brachii which in Latin translates into "two-headed [muscle] of the arm”.

These muscles are indispensible…just try this example – pick up a fork and bring it to your mouth WITHOUT bending the elbow. Since I like to eat, I find this skill of particular importance to my survival and I imagine you do too. We really rely on the bicep to do jobs like picking up laundry, toys, groceries, babies and a multitude of other activities including turning a door knob. Since we have been created with such an important tool, the question is, "How do we keep it working for us every day?" Glad you asked – you did ask didn’t you? Good – so lets get training!

The biceps are one the easiest bodyparts to develop with the help of some dumb bells or an elastic exercise band. In one simple exercise you can add tone and strength to your arms and get a nice “set of guns” to carry wherever you go.

Time to learn how to do a bicep curl. If you plan on using an elastic exercise band, place a handle in each hand and let the band touch the floor. Step on the band with both feet and let your arms hang at your sides. If the tension is too much just place one foot on the elastic exercise band and make sure it is securely held under your foot. If you are using dumbbells grip the weights comfortably and also begin with your hands at your side. With elbows resting along the side of your body and palms facing up, raise both hands towards your shoulders by bending at your elbow. DO NOT allow your elbows to move away from your body. Imagine they are glued to your sides. Once at the top of your range, slowly return the hands back to your sides and repeat till you complete the set.

One bit of warning: A common mistake is overtraining. I certainly would suggest taking time off every other day so as to allow the muscle to rest. Begin with the above routine twice a week, 3-4 sets of 10 to 15 repetitions per set. Give yourself 30 to 45 seconds between each set and use a weight that feels a little heavy by the end of each set.

Remember you can't rush progress so take your time. So get those guns ready and be “armed and dangerous” for this summer which is only a a couple months away.

See you at the gym!

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What do you like about exercise?

March 24, 2011 1:10 PM

I asked a client of mine today “What do you like about exercise?” and she answered, “I like when it is over…when the workout is done”. She doesn’t care to endure physical discomfort associated with exercise and she is in good company because of 80,000 people in a 20 year study only about 5% reported engaging in vigorous physical activity. What fuels her is the knowledge that she overcame the temptation of giving up and building self-discipline and of course having a healthier, stronger body. For many of you, exercise isn’t going to be what drives you to get out of bed in the morning, but hopefully after you read this post you will be more inclined to start a regular routine.

The fact is, diet plus weight training and some aerobics promotes weight loss. Weight loss…isn’t that why you started this journey? You knew that reducing your calories and changing your eating habits was going to be a challenge, but you accepted the fact that if you didn’t change how you ate then a long and healthy life would not be in your future. Well, I am here to remind you that diet AND exercise are the key to a lifetime of good health. You can’t have a stronger heart if you don’t train it and you can’t have firmer muscles if you don’t train them and frankly you can’t increase your metabolic rate if you don’t exercise. Who doesn’t want to burn more calories ALL THE TIME? I want to be able to live it up once in a while without worrying about the extra calories I ate…don’t you?

Liking what you hear? Good, because I have more inspiration. Exercise increases insulin sensitivity. Some people don’t manage the use of sugar from foods such as breads, fruits and pasta efficiently which can lead to weight gain. Exercise improves your body’s ability to use the sugar rather than convert it to fat. Still got your attention? Exercise increases muscle tone which raises your resting metabolic rate…translated this means you burn MORE calories even when you aren’t moving a muscle. BONUS POINT ---- Research has shown that there is an “after burn” effect of exercise which means after the workout ends you can still be burning calories above your normal rate. (1) Now the higher the intensity the greater the “after burn”, but either way you still come out as a winner in your weight loss goal. So what is it going to take? Glad you asked…not much time at all actually. According to the Department of Health and Human Services, dedicate at least 2 hours and 30 minutes a week of moderate aerobic activity (example: think brisk walking or swimming) or 1 hour and 15 minutes a week of vigorous aerobic activity (such as running) — best spread throughout the week. In addition to that include resistance training (weights) at least 2x a week. Dedicating 25 minutes a day to aerobics (i.e. zumba, walking 3.5 mph etc.) 7 days a week and add 10 min. of weight training 2x a week (try my on-line workouts) and you have burned an extra 759 calories (based on a 200lb person). Could anyone use extra calories burned this week? I bet we all could. Are you convinced yet?

Hope to see you at the gym!

Sources:
(1) Heden et al. One-set resistance training elevates energy expenditure for 72h similar to three sets. European Journal of Applied Physiology. Volume 111, Number 3, 477-484, Mar 2011
(2) Dept. of Health and Human Services, http://www.health.gov/paguidelines/pdf/adultguide.pdf

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Staying Positive About Exercise

February 1, 2011 1:40 PM

Recently the great “Godfather of fitness”, Jack LaLanne passed away. What an amazing role model for health and fitness. Do you think he believed that exercise was good for his health? I would say so. It is no secret that research has proven beyond a shadow of a doubt that exercise is a key factor in the management and treatment of high blood pressure, high cholesterol, osteoporosis and diabetes. So inspite of great role models and scientific facts…Why DON’T we do it? Do these responses ring true for you?

• Lack of time.

• Fear of discomfort.

• Self conscious about appearance.

• Lack of energy.

• No exercise partner.

• Lack of support to exercise (family, friends).

• Bad weather.

• No adequate facility.

These exact thoughts cross all our minds.The key is to resist ACTING on these thoughts. Sure life gets busy sometimes. Ask yourself, is putting it off for another day going to get you any closer to your goal? No! I’ll be honest, lately I feel like I can barely make it to the gym with all the snow in my path. My car HATES snow and my daughter isn’t always thrilled to go to the childcare room at the gym either. And yes, sometimes I am tired, feel sore from shoveling snow and am short on motivation. Yet, I cling to the knowledge that being fit feels good and gives me back so much energy and vitality. So at 5:45am armed with my water, towel and spinning shoes I head to the local gym for an indoor cycling class. Yes, I had to make a sacrifice to get up really early, but if I don’t do it in the AM, the rest of my day will FLY by and I will miss the opportunity to take this time out for myself. After it is all said and done, I felt great getting through that workout. No amount of coffee could equal the amount of energy I get out of that 1 hour of exercise.

I’ve said it before, and I will surely say it again, there is no excuse for not exercising. With as little as 10 minutes a day you will be on your way to LOADS more energy, toner and tighter muscles and a metabolism that will burn calories like a furnace. No matter how you “see” yourself, your exterior body will change as you change your attitude and change how you prioritize your time. You are worth 10 minutes a day … and you can do ANYTHING you set your mind too. A final thought from Jack LaLanne, “Can God go to the gym to work out for you? God helps those that help themselves. You have to do it! God or some omnipotent power or whatever you want to believe in gives you the energy, the will to do it, but you have to do it yourself.” Thanks Jack for “walking the walk” now it’s your turn to take a step of faith and get physically fit.

See you at the gym!

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Resistance Training

December 13, 2010 9:02 AM

What is the key to building your metabolism? Resistance training. What is the status of your program today? Do you have one? If you don’t have a plan, you will by the time you finish reading this blog.

So no excuses that you don’t have time. You have time if you make it a priority. What is the downside to getting started? Hmmmmmm, can’t think of any. What is the upside to starting? The upside is that you discredit that little voice inside ALL of us that says “you can’t”, “you are too heavy to weight train”, “weights make you bulky” etc. etc. etc. I beg to differ.

No more procrastinating! You are worth it and it is worth doing!!!! So here we go.

1) Find a chair in your house and take a seat. Now stand up and sit back down again. EASY. 10x

2) Find the stairs in your home (ranch homes have stairs too!) Go up and down them for 1 min. Use the hand rail for balance if you need to. Got it?

3) Find that chair you were sitting on a few minutes ago and stand BEHIND it. Place your hands on the outside of the back of the chair and lift it up to chest height NO HIGHER. Now return it down to the floor and repeat it 10x.

4) Go to your kitchen counter. Rest your hands on the edge of the counter. Step your feet back about 2 feet. Slowly bend at the elbows and lower yourself down toward the counter and then push back up again. Repeat this 10x. Keep your legs straight at all times.

5) Find the stairs again and take a trip up and down for 1 min.

6) Last but not least. Go back to the chair. Feet flat on the floor. Hands behind your head. Lift your LEFT knee up. Turn from the waist leading with your RIGHT elbow. The elbow and knee don’t have to touch. Now place your foot on the floor and lift the RIGHT foot and twist leading with the LEFT elbow. If you can’t twist, then just alternate knee lifts … this will help you start to get your abs stronger too.

ARE YOU DONE? Yes you are … for today. What about tomorrow? Do it again and every day there after. If you want to know what to do after a month like this … send me an email and I will give you more instructions. I will even post the workout for ALL the members to see. I know you can do this. Now it is time to prove it to yourself.

Have a great day and “see you at the gym”.

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Hey Mr. DJ

November 16, 2010 1:38 PM

When I look around my house all I can see is mountains of boxes EVERYWHERE and that is because we are preparing to move. When I think of where I started from and where I am today, I can’t believe how much packing I have been able to do in such a short period of time. Honestly I can’t even pat myself on the back for my work ethic, which albeit important, doesn’t account for all that has been accomplished. A lot of the credit goes to the simple fact that I put music on while I worked. While my favorite songs played, some I hadn’t heard in what feels like a lifetime, I sorted, boxed, taped, lifted and carried everything up a flight of stairs, stacking 1 box after another. This task was made a little less daunting because of the music. The same is true when embarking on an exercise program. Why do you think almost everyone in the gym, or walking/running outdoors listens to music? To take their mind off of what they are doing!

If you are a Premium Member and you watched one of Kim’s recent video short RUNNING* she admitted that listening to her music helped her with her jogging workout. I think she might say it was “a fast walk” but no matter what, music can really inspire a workout that might otherwise feel challenging either physically or mentally. It really does work and don’t take my word for it, look at the research ... a 2008 study of 30 participants revealed that listening to a selection of motivational rock or pop music, including tracks by Queen, the Red Hot Chili Peppers and Madonna improved endurance by 15% and the ‘feeling states’ of the exercisers. In other words, the participants felt more pleasure exercising and felt positive even when they were working really hard.

So come on everyone! Dig out your old Walkman, find that mixed tape you made in high school and get to work. If you are more of a techie, try loading some new songs from iTunes onto your MP3 player or iPod that will inspire you to perspire.

Here is a list of my Top 10 workout songs:

Eye of the Tiger – Frank Stallone

Do you want a revolution - Kirk Franklin

Get Back - Toby Mac

Get Up - Mary Mary

I Am Alive - Celine Dion

Proud - Heather Small

Don't Stop Believing - Journey

Jesse's Girl - Rick Springfield

Believe - Suzie McNeil

Maniac - Flashdance

BONUS SONG: Fame - TV Show Theme Song

Remember to enjoy where you are on the way to where you’re going.

See you at the gym!

For members: RUNNING video short

Sources: Brunel University (2008, October 2). Jog To The Beat: Music Increases Exercise Endurance By 15%. ScienceDaily. Retrieved November 12, 2010, from http://www.sciencedaily.com¬ /releases/2008/10/081001093753.htm

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Feel the "burn" during your workout ...

October 21, 2010 3:45 PM

I have to admit I need a “push” when it comes to my workouts too, so I like to attend spin classes to get my cardio workout. The other morning during class I heard the instructor say, “The burn in your muscles is lactic acid and if you keep breathing hard, you will exhale it out of your body”. I almost came to a dead stop hearing this come from her mouth. She was sooooooooo wrong. I spent the next 45 minutes repeating the mantra in my head, “must talk to her after class, must talk to her after class”. She needs to know the “truth”.

How do these myths become gospel? Well frankly, no one checks the source of the information and in their own mind if it sounds plausible it just might be. A claim made by a magazine is not an expert resource. If that were true, we would have ALL lost 101 lbs of fat in 5 days by eating cabbage soup or replacing 2 meals with a special “cookie”. You know the saying “If you tell a lie long and loud enough, people will eventually start to believe it". While getting my Masters in Nutrition, I learned the science behind nutrition, the true evidence based science. I can tell you nothing burns fat better then exercise, and that no magic cream is going to slim your thighs. The facts don’t lie, but a lot of would be fitness experts are selling you a bill of goods.

I am here to tell you truth, the whole truth and nothing but the truth so help me God. That being said, let me tell you the truth about lactic acid. The truth is YES you build up lactic acid in your muscles when you exercise intensely. The way your body treats this acid is really easy to understand.

The Cori Cycle is a process by which the body transports the lactic acid from the muscle to the liver, converts it into glucose (sugar) and transports it back to the muscle. This allows the muscle to keep receiving the necessary energy to continue the exercise in process, whether that be a bicep curl, a squat or riding up a steep hill on a bicycle. Simple right?

Always question with boldness what you hear or read and see for yourself by going to http://www.merriam-webster.com/medical/cori%20cycle. Hopefully you will push through your next workout when you feel that “burn” knowing this is a natural process and that it will help you fuel your muscles.

What myths have you heard? Email them to me at btransformedfitness@yahoo.com.com and I will do my best to separate fact from fiction.

Well, time for me to hit the weights.

See you at the gym!

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At-Home Gyms

October 11, 2010 2:33 PM

As a service to my clients, I travel to their home and provide one-on-one personal training services. The most frequently asked question is “Do I have to have a lot of gym equipment to get results?” The answer to this question is “no”.

Exercising at home with or without a trainer does not require much equipment at all. In fact, some of the best workouts I design require no more than a set of dumbbells, a chair and a set of stairs. It is amazing how much you can do with very little equipment and very little in the way of upfront costs. I want clients to “feel the burn” in their muscles and not in their wallets.

Here's my favorite 5 exercise tools for an at-home gym you CAN afford:

• Dumbbells:
  A starter set includes weights ranging from 3 lbs to 8 lbs. I have seen a complete set of neoprene covered dumbbells with a rack for as little as $40. The big name stores like Target and Walmart are a great pick. If you really want to find a bargain, hit the local tag sales in your area. There are many people who were enthusiastic about fitness but gave up on themselves too soon – so their loss is your gain.

• Physioball:
  You may have seen these in the stores or heard me speak of them before. They are a great tool to use in developing stronger abdominal muscles, back, upper and lower body strength. The products most often come with an instructional chart to guide you in doing a few basic exercises. Prices can range from $20 to $50.

• A sturdy chair or set of stairs:
  Even you “ranch” owners have stairs somewhere in your home – namely leading to the basement so you are not off the hook. Frankly, ALL of you have a chair so no one has an excuse not to get fitter. Chairs and stairs can be used to perform push-ups, dips, lunges, squats as well as develop cardiovascular endurance. Basically your home gym is your “home”.

• Towel:
  You can use this to help stretch your hamstrings, lower back and chest and increase range of motion. It’s also helpful to wipe the sweat from your brow ... and YES expect to sweat when you workout.

• A Good Attitude:
  Defined as “a mental state involving beliefs and feelings and values and dispositions to act in certain ways”. This has to be the most important tool to have whether you decide to workout at home or at a local gym. You can’t buy this anywhere but it is conveniently located in YOU. This tool equips you to get in the best shape of your life, to be more than you are today and to see everyday as a new opportunity to get closer to the goal.

So what are you waiting for ... hit the stores or get to a tag sale. No matter what you do, have a good attitude and keep your eyes on the prize!

See you at the gym!

comments (3)

Dehydration...

July 30, 2010 7:23 AM

Man-O-Manischewitz has this been a hot summer! The signs are everywhere – the A/C is on, the fans are set on HIGH, I am running out of summer clothes and my daughter is begging me to let her sell lemonade. What fun it was as a kid to set out a lemonade stand and try to flag down passing cars . . . Oh, the memories. I bet that I drank more lemonade than I actually sold. Little did I know that lemonade, or almost any beverage could be a real life saver during the summer months. Did you know that the greatest threat to summer fun is dehydration? According to the Centers for Disease Control, approximately 400 deaths per year are attributed to excessive natural heat; these deaths are preventable with proper hydration. Are you at risk?

Even during moderate exercise our body temperature rises and our body has to remove the heat. Whatever you call it -- sweating or perspiring – it is essential to keeping your body from overheating. In doing so, we lose important electrolytes that the body relies on to keep the nerves, heart and muscle working properly. Let me share a little schooling with you on the subject – and no there won’t be a test.

Electrolytes include sodium, potassium and calcium. The loss of these electrolytes can cause symptoms like headaches, muscle cramps, irritability, low blood pressure, dizziness or feeling faint when standing up. When you start exhibiting these symptoms chances are that you have lost as little as 2% of your body mass in fluid volume. If you are trying to keep up with your workouts, which I know you are (hint-hint), you can expect to suffer a loss of energy, rapid heart rate and elevated body temperature.

So it makes sense that whether you are vigorously exercising or enjoying a day long trip at a local amusement park you can run the risk of dehydration. What can you do about it?

It's simple! Just drink:

• Daily, 8–10 glasses of water (8 oz. per glass) for normal activity, not including exercise.

• At least 2 hours prior to exercise, drink 16 oz. of water or fluid without caffeine.

• Drink frequently before you are actually thirsty.

• Hydrate with a electrolyte replacement drink when exercising for more than 60 minutes.

Staying hydrated should not hurt your weight loss goals or put a dent in your wallet. Put down the fluid replacements that you see in the stores and make your own!

Try this budget friendly replacement:

• ¼ cup Splenda® dissolved in hot water

• ¼ tsp salt

• ¼ cup 50% light orange juice

Directions: Mix all ingredients with 1 quart water until well-combined.

I hope that this information helps you stay safe and to understand why hydration is so important. Please share this information with friends and help them have a safe and physically active summer too!

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How to ride "The Perfect Storm"

July 21, 2010 5:43 AM

What do you get when you have a Sunday school classroom of uncooperative 1st graders, a chronically unresponsive child (I don't mean unconscious, just deaf to my voice), a mound of laundry to fold and a never ending list of "things to do"? The answer is...cranky, on edge, crabby, ill-humored, ornery or testy.

Can you relate to any of these adjectives? All of these words describe how I was feeling the other day. I have to admit, I usually roll with whatever life brings me but today was an exception and no -- it wasn't my hormones. I had what I would call the “Perfect Storm”, all the elements in play to justify a cheat off my meal plan. Thankfully I had planned ahead and journalled my food for the day so that kept me very conscious of staying on track, but that didn’t take away the urge totally. I knew I had to get my stress under control because I was on the edge of inhaling some Girl Scout cookies we had in the pantry. (I really wish the Girl Scouts would sell carrots or something else, but I digress.) Anyway, my alternative to eating was to get away from the kitchen and take a 15 minute nap to ease my nerves, but my hubby had beat me to it. By the time he got up it was time to start dinner which meant I was still on the clock (things are just not going my way today). My husband, noticing my ill temper, approached me while I was cleaning the dinner dishes and uttered these profound words: "Babe, you seem a bit on edge, why don't you go take a walk?" A walk was the last thing I thought I wanted but it certainly made sense that I needed it. So with little more than a “see ya!” I turned and out the door I went.

Thirty minutes later I returned home and made a beeline to the computer to journal something I have said a thousand times before: Exercise is one of the best mood lifters known to mankind and womankind. You might not realize it but exercise increases brain chemicals such as serotonin and norepinephrine, just like anti-depressants do. That means that the mood swings can level off and you don’t have to blow your whole diet just because you are getting stressed out. Don’t we all hit the wall from time to time and feel that urge to snack through the stress? Why don’t we think about exercising through the stress? I don’t know but this is one of the mysteries of life I hope to solve. That, and how do I always end up with at least one un-paired sock when the laundry is done? Uggggh!

So what did I get out of this 30 minute walk . . . my sanity and I kept my diet from crumbling. Okay, I got more than that. . . I was able to think a few things out, prayed a little and burned around 100 calories to boot.

The moral of this story? If you are getting that "cranky" feeling coming over you, stop what you are doing, take 15 or 30 minutes and hit the ground walking (or whatever exercise you like). I testify that you will feel a whole lot better and you will have just avoided the impulse to let stress get between you and your weight loss goal. See you at the gym!

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Vacation tips from Lisa

July 6, 2010 11:36 AM

You thought this day would never come. You dreamed of it every time it snowed or after every “bad day” at work and finally it is here. VACATION!!! Bags packed – CHECK. Plane tickets – CHECK. Hotel reservations and rental car – CHECK CHECK. But have you forgotten something? What about your exercise?

I don't want to be a downer, but I DO want your scale to keep moving in the DOWNward direction during your vacation. This is actually a great opportunity to enjoy more at your destination and explore more of what there is to offer. This is exactly what my husband and I did when we celebrated our anniversary out in Montauk, NY earlier this month.

See the sights
This year we wanted to explore Montauk, NY or as locals call it “THE END” on bicycle. It was easy on the wallet because we brought our bikes along, but you could rent them, too. We peddled up to the Montauk Point Lighthouse which offered us great sights and the sweet fragrance of wild heather. The next day we felt a little sore so we took it easy and road around town – much flatter, thank goodness. It was fun to ride through the neighborhood of summer cottages and then coast through town popping in and out of shops along the way. Bicycles are fun for the whole family, too.

Think ahead
Vacation is a great time to try out the hotel fitness center or take a class at a local gym. A quick call ahead to your hotel can fill you in on its amenities as well as local gyms in the area. If you don't belong to a gym at home, here's your chance to try something new. Right down the street from my hotel was a center that offered Indoor Cycling and Zumba and there was also a yoga studio. Okay, enough lounging around the hotel pool – jump in!

Map it out
If you really want to simplify your fitness plan just lace up your sneakers and start stepping. But where to go? The last thing you want is to get lost on vacation! I've got the perfect website for you: www.mapmyrun.com (and no, you don’t have run to use the site). Simply enter the address where you are staying and it will take you to an exact street map of the area. With a few easy clicks you can create your own local walking map with the exact mileage you will be covering. Cool! Make a few walking plans of various distances; print them out and pack them in your suitcase. Now you are ready to keep up with your walking (or cycling) program no matter where you are. Cool! Needless to say this is a great tool to use in your own neighborhood, too.

Well there you have it, some tips to help you plan a wonderful get-away and keep moving towards your weight loss goals, too. No matter what your vacation plans, there are lots of ways to have fun, stay fit and see more sights while making precious memories.

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